October 2013 Archives

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Things That Will Help You Stick To Your Fitness Goals

In order to get fit and stay that way you have to have a deep level of commitment. This is not always easy, especially when life is already giving you a hard time. If you are looking to get in shape and stick with your fitness plan, this is the perfect article for you.

Tip: Get an exercise regimen that works for your body, and it will be easy to stay at it. Choose exercises that make you happy; this way you are in a great mood when thinking about exercising.

Workout with a friend. This is a great idea because having someone alongside you is a great motivator. Whenever you feel like quitting, you will think about the fact that this will be letting someone down. Also, people are naturally competitive, so you may get more done during workouts simply because you want to upstage your friend. It may be even better to work out with a couple of friends since you will have someone to count on in case someone gets ill and cannot attend your workouts.

Tip: Walking will help to increase fitness and is a fantastic workout. To increase the fitness benefit, take each step with your heel before your toe.


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Create a workout schedule and try to do your routine at the same time every day. Once your body gets used to doing exercises at a particular time, it will expect to do this and prepare itself. If you know that you will not be able to workout at your scheduled time, aim for an hour that is not too far off of the set time. Do not schedule more time than your body can handle, but give yourself enough time to burn off a decent amount of calories.

Tip: Not everyone has a lot of time that they can devote to exercise. Split up your workout.

Reward yourself every time you reach one of your goals. This does not have to be a large reward. You just want to give yourself credit for doing well. Make sure that the gift you give yourself is not counterproductive. For example, if you complete 100 push-ups, you should not allow yourself to indulge in pizza as a treat. That would defeat the entire purpose of working out.

Tip: Try toning your arms by doing some push ups, this works the triceps very well. Normal, style pushups don’t really target your triceps.

It is your job to set goals for yourself, but make sure that you don’t set the bar too high. While it is a good idea to challenge yourself, the last thing you want is to set yourself up for failure. For the best results, you should set individual small goals that will lead to much larger ones.

Tip: Strong core muscles are of the utmost importance. Having a strong core makes exercising other muscles of your body easier.

Look for fitness activities that you can enjoy. If you are having a good time while you are working out, you will get a lot more done. Think about it. If you are in the middle of an exciting game of volleyball, you will not have time to get bored or focus on the amount of time you are spending working out. Before you know, hours may have passed without your knowledge.

If you follow all of the advice given to you above, your fitness plan should be a lot easier to stick with. The idea of getting into shape sometimes strikes fear in the hearts of people, but simplifying the process will make things a lot easier. Do not allow yourself to quit if things seem like they are far too difficult. You owe it to your body to get into better shape.

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Preparing Your Body For Golf While You Travel

We all know the temptations of traveling… grabbing a slice of pizza while running to your gate at the airport, an elaborate steak dinner with a client, and being so tired at day’s end that all you want to do is fall into bed. Traveling can often create havoc on regular exercise and golf conditioning. Fitness and good nutrition while on the road can help keep you on top of your game. With a bit of planning and creative strategy you can help keep your body ready to hit the golf course.


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Tip: Playing with golfers of your level is good for your confidence. When you are new to golf, choose courses that are easy and play with others who are just beginning.

First thoughts about travel, exercise and maintaining good nutrition can be negative for many. Some will think, I don’t have the equipment I usually have, my meals will all be eating out or fast food. Instead of giving up on preparing your body for golf, consider ways to maintain a good portion of your normal fitness and health routine. You’ll be surprised at just how much you can accomplish. Here’s a few tips to help:

Tip: Before you go to play stretch and drink a lot of water, for this reason. Staying in good shape can benefit your golf game directly.

• As you plan your trip be sure to define your fitness goals while you travel. Keep them specific, measurable, realistic and timely. Consider the constraints you’ll have by your travel schedule and logistics.

Tip: Start with a pitching wedge or lofted iron when you’re warming up at the driving range. These clubs help you get in a good groove while giving you great confidence as you work your way toward those more hard-to-hit irons and woods.

• When booking your flights and hotel call ahead or check the internet to find details about exercise facilities. If no facility is available, plan alternate activities like an in-room workout.

• As you pack be sure to include workout gear as space allows.

• If your travel involves time-based appointment, schedule appointment with yourself for your workout. Treat this appointment just as you would any other meeting.

Tip: Repositioning your front foot to fall slightly closer to your ball can help you avoid difficulties with slicing it off the tee box. You will be more likely to balance out your spin that would typically slice the ball by closing your stance.

You’ll be surprised at just how much you can accomplish even in your hotel room. Stretches, and some exercises are easily performed as no equipment is necessary. With fitness awareness soaring, many hotels have first-rate fitness centers with a full variety of equipment and their own fitness staff. For most travelers, the best way to fit exercise into their day is by simply setting the alarm a bit earlier to accommodate time for conditioning. This helps to leave the remainder of the day free for your other scheduled activities.

Tip: Although it may be hard to believe, you can improve your golf skills by playing miniature golf. Practicing putting around obstacles can yield benefits and dividends in your short game.

While exercising regularly is important for your health and golf game, so is how you eat. It is so easy to get off course when you are not at home. Try to pack snacks for the trip and an extra water bottle. Travel can place stress on the body and zap you of your energy. Snack and meal replacement bars are handy for travelers with hectic schedules. While bars are no substitute for real food (i.e., fresh vegetables, fruit, and protein), they’re a certainly a step in the right direction from burgers and fries. As you choose your bars read the label to check calorie, fat, carbohydrate and protein content. All bars are not equal.

With a little planning and determination, continued conditioning during your travel can keep your body ready for the golf course.

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The Modern Golf Swing Is So Different

The modern golf swing has evolved with this use of technology, both in equipment and analysis; as well as the physical training the golfers now go through. They are treating it like a sport and are preparing their bodies accordingly.

Tip: One key mental aspect of golf is to remember that the goal is to have fun. As long as you have the right frame of mind in regard to enjoying the sport, you will find that the practice it takes to improve your game is something that is worth the time and effort.


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When you read some of the older books on instruction and technique, you will notice there was a lot of focus on the lower body. The powerful driving of the legs both laterally and rotationally to produce power.

Tip: Work around the problem if you can’t easily find a way to solve it. It may become an advantage for you and become something unique about your style of play.

The end result of this approach was undo stress on the lower back due to the “reverse C” it caused in the finish. Just look at the old pictures of the golfers in their finished position and you’ll see the bowing of the body away from the target.

Tip: You are going to constantly lose golf balls. If you’ve bought some expensive golf balls, use them in a tournament or to close a business deal rather than for random games.

Because the golfers didn’t believe in conditioning their bodies, the injuries to their lower backs was on the high end. Many of them played with back injuries. It actually shortened the careers of many of them.

Tip: Learning to use your body as part of your golfing strategy can produce marked improvements in your score. It is important not to rely on just the arms, but instead to utilize both the upper and lower body together as a solid unit.

Look at today’s senior players. They are playing well into their 60’s and even early 70’s at a very competitive level. Why? Because most of them have a modern golf swing and have prepared their body’s physically to withstand the tremendous amount of pressure the golf swing puts on it.

The modern golf swing is a much more rotational movement, that is “stacked” at impact, not the reverse C I mentioned above.

Tip: If you limit how far you back swing, you will maximize your power to the golf ball. The further you bring the club back, the more striking power you can throw in, but if you go back too far, you will ruin the integrity of your posture and the result will be an inaccurate hit at the ball and possibly even bodily injury from pulling a muscle.

What I mean by “stacked” is at impact it almost looks like the golfer is right over the ball with his/her entire body. The hips are rotated towards the target; but in sequence with the core and upper body. There is very little lateral movement of the lower body and even upper body.

Tip: Before you hit your first shot, share with your golf buddies which ball you will be playing, including both the manufacturer and serial number of the ball. This makes it easier to differentiate your ball from another one if they are hit close together.

This powerful rotation creates maximum torque in your core area producing much higher clubhead speed and distance. This rotation requires a stronger core from a rotational standpoint. The key movements in training your body for the modern golf swing is rotational.

Tip: If you do not have enough time to practice, you should pay attention to your short game. Concentrate on your chipping and putting skills.

If you could only spend 15 minutes a day on your body, you would spend all of them doing core rotational strength and flexibility movements and drills. This would give you maximum return on minimal investment.

Training your body “off the course” will take your game to another level. Focus on the key aspects I mentioned above to create the most power. Learn the fundamentals of the modern golf swing.

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Lifestyle Modifications That Can Improve Your Level Of Physical Fitness

A common thought that many people express everyday is that optimum physical fitness is difficult to achieve and maintain. While maintaining a high level of physical fitness does require effort, it is far from impossible. Even a few simple lifestyle changes can drastically improve the way that your body feels and looks. You just have to make a commitment in order to see success. Follow along as we explore some of the ways you can improve your level of physical fitness.

If you want to get physically fit, one of the simplest things you can do is starting to drink more water. Strive for at least eight to twelve glasses a day. Water hydrates your body, giving you more energy and increasing your output of harmful toxins. If you have enough, you will instantly bring your energy level up to a point where completing a physical fitness routine will feel less difficult and more rewarding. In addition, when you sweat after a workout, an adequate water supply will help to re-hydrate your body, making you feel less muscle and joint stress so that your body remains free from injury and you are able to complete additional workouts in the future. Make sure to drink water all day long by carrying a water bottle with you, and especially make sure you add extra water in after a strenuous workout.


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Tip: Avoid injuring your lower back by doing sit-ups correctly. When you put a towel under a swiss ball, you will get the same effect.

In addition to drinking water, you need to fuel your body with the proper balance of nutrients in order to see optimum benefits from your workout. The simplest way to do this is to clean up your daily eating plan. Strive for five or six servings of fruits and vegetables, three servings of nutrient packed whole grains and three to four servings of lean proteins each day. In addition, do your best to cut out processed foods and sugary snacks. Doing this will help you to build muscle faster post workout, recover from any injuries with ease and utilize your energy in an effective way to improve your body.

Finally, make sure you mix up your workout. While there is nothing wrong with only running or only doing yoga, you will see the greatest benefits if you can incorporate several different types of exercise in your physical fitness routine. Try to incorporate some weight lifting, some stretching and some aerobic exercise every week. This can include mixing in things like yoga, swimming and lifting free weights or zumba, stretching after a run and using resistance bands. Feel free to get creative when considering how to mix up your week. Mixing various types of exercise helps your body to build muscles and burn calories in the most effective way, and it can also prevent the burnout that often occurs when you do one thing day after day.

Improving your physical fitness level need not be impossible. If you take the correct steps and incorporate some lifestyle changes, you can improve your body and mind, instantly seeing a difference in how effective your workout is.

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Here’s My Secret To Avoiding Unhealthy Choices In Life

If the truth be told, I don’t trust myself. That is sad, but it is true. As a result I have had to suffer through a lot of trial and error before I finally found the secret to avoiding unhealthy choices in my life. Want to know my secret?


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Tip: If you are constantly failing to meet your fitness goals, it might be time to buy a new workout outfit to give yourself a boost. Even a small item will prompt a desire in you to display it and get you back into the gym.

Here it is: It is easier to avoid unhealthy foods at the supermarket than it is at home. I have tried hundreds of times to prove this false, but have failed every time. Whatever food is in my home I will eat.

Tip: Incorporating a wide range of movements is a great way to optimize results. If someone normally exercises on a treadmill, they can go running around their neighborhood.

Anyone who knows me knows I am a rather driven type of person. Nothing is done at 50%. Everything is full steam ahead. I am afraid my eating is the same way — very enthusiastic!

Tip: Keep track of your calorie consumption. By counting the calories you consume each day, it can help you lose weight.

Since I know I can’t have junk food in my house without eating it, I have wondered about applying that same rule to other areas of life. After giving it some thought I concluded that this simple secret can be applied to many people that have problems with food.

Tip: Don’t be afraid. You can always give bicycle riding a shot.

For instance, alcoholics need to abstain 100% from alcohol. Somehow it doesn’t seem to me that an alcoholic with alcohol in their house is a very good idea. Nor does it seem it would be easy to abstain from alcohol if you are constantly surrounded by friends who seem to be drinking all the time.

Tip: When working out your abs do not only do crunches. Studies show that after 250,000 crunches only a pound of fat is burned.

If you are diabetic and need to avoid sugar, is it really a good idea to have cakes and cookies in your kitchen? If it were me I would end up having to triple my insulin dosages. Somehow opening the refrigerator to find it filled with sugary soft drinks is just not smart for a diabetic or someone with an insulin sensitivity.

Tip: You can hire a personal trainer that can help you stay motivate, that is their life! A personal trainer is a wealth of knowledge, and they can motivate you to keep going when times are tough. Although not for everyone, a personal trainer can make a big impact.

If you have Celiac disease or are sensitive to gluten, is it a good idea keep bread on your dining room table? Do you really want to be making sandwiches for others?

Tip: Basic bodybuilding workout: To build muscle mass, lift more weight for fewer reps. Focus on the area that you desire to increase mass in and do not divert from that region.

Should a person with heart disease work in a fast food restaurant? They know they have to avoid trans fats — do they really want to smell the french fries and the burgers cooking all day? I sure wouldn’t.

Tip: As you lift weights up above your head, flex your glutes with each rep. This is a good way to work your buttocks area and also helps you stay safe by making the body work to position itself most effectively.

Well, there is my big secret. I am better off not bringing unhealthy foods into my home because if they are there I will eventually eat them. I have found when I stick to that rule I am rewarded with positive results.

Tip: Motivation is necessary to diet successfully. Seeing and feeling the results of your efforts provides one type of motivation.

Here’s secret number two: The opposite is also true. When my kitchen is filled with only healthy foods, I will eat them. And let’s take it a step farther. I know that exercise is important to good health. When I have exercise equipment in my home I am much more likely to use it!

Tip: Exercise daily, even on the weekends. It is not true that you should forget about working out on the weekends.

If you want to keep the pounds off and stay healthy, then share in my little secret and keep unhealthy choices out of hour house. Instead surround yourself with healthy things.

It’s just that simple and it really works.

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Healthy Exercise Awareness In Children

Recently a news story discussed the diet and exercise list a seven-year-old had prepared and the public reaction was largely sadness and anger, including the reaction from the mother. Use the suggestions below to craft a healthy method of discussing your ideas about diet and exercise with your children.

Spend less time talking about diet and exercise and more time incorporating healthy eating and exercise habits into your family life in order to support a healthy approach to diet and exercise in your children.

Tip: When exercising, after you do a repetition, exhale. You can help the blood and oxygen flow throughout your body more efficiently by doing this.

Spend less time educating your child about exercise and focus on the fun your child can have instead. One of the problems with exercise education is that it’s presented by adults to children. Children frequently enjoy moving and labeling movement as exercise or work or a scheduled obligation can undercut their natural instinct to move.

Self-examine rather than blaming when it comes to addressing your child’s concerns about getting enough exercise or eating the right foods. In the recent news coverage about the diet and exercise list a child wrote, the mother concluded that it was rooted in her daughter’s experience with a friend who was dieting rather than considering ways she might have contributed to her child’s concerns.


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Tip: Try to keep an even speed when you are riding your bike to work. By doing this you put less strain of your knees so you will be able to ride further and faster.

Consider whether your own prejudices are influencing how you discuss diet and exercise with your children, especially gender-based biases. It would be interesting to see how this mother would have reacted if the list had been produced by a boy instead of a girl.

Never allow anyone to refer to your child as fat or obese in front of your child. If you’re bringing your child into the doctor for a checkup and you know your child is overweight, specifically instruct the doctor’s staff that you don’t want your child spoken about as obese in front of the child. Instead, accept a referral to a dietitian or ask how the doctor or his staff intends to discuss your child’s weight with him or her before you go into the office.

Tip: Your age should inform you how long to hold every extension that you are completing. For those under 40, a stretch should be about 30 seconds.

If your child is bullied at school by people who call him or her fat, address the bullying rather than the child’s weight. Bullying can occur for any variety of reasons including but not limited to weight so that addressing the bullying can empower your child to react to bullies instead of focusing on losing weight so that he or she won’t be bullied.

Consider whether your supervision of your child is holding back his or her ability to exercise. For instance, if you insist on finishing your morning work before your children go outside to play, perhaps you should hire a house cleaner so that you can take your children outside more frequently.

The recent news coverage of a mom’s distress at finding a diet and exercise list in her seven-year-old daughter’s room is a good reason to examine your own strategy for raising your children with a healthy awareness about diet and exercise. Use the suggestions above for creating healthy ways of communicating the importance of diet and exercise to children.

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Fitness Starts Right Now!

If you are like most people around you, you want to have a healthier body. You likely want less size around your waist but more in your muscles. Yet, where and when do you start? Right now, right here. Stop overthinking and complicating what you are going to do and just get to it with the following steps.

Tip: If you are a beginner you should consider a training session with one of the personal trainers at your gym. A good personal trainer will help you set goals and create an exercise program for you.

The first thing you have to do is change your outlook and attitude. Do you feel like you weight too much? Exercising and dieting to lose weight is a neverending battle. Instead, set a specific tangible goal to focus on instead. Losing x number of pounds works, as long as x is specific number and not tied to an event or deadline. Better yet is to stay you want to be able to deadlift x number of pounds or walk/run a 5k.

Tip: Look for exercise routines that you find exciting and that you will be able to stick with. Try and find an activity that you like so it won’t be a hassle to work out.

Once you set your intention, see your doctor. Any credible exercise article online or in print will advise you to see your physician prior to starting an exercise regimen. This isn’t just so they don’t get sued. You want a check-up with your medical professional so that you have clearance to do certain activities. Your doctor will also have a wealth of knowledge and information to share with you about your goal, likely including local resources and options you never knew about on your own.

Tip: Limit your weight lifting time to one hour. Muscle wasting happens within an hour.


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Clean out your cabinets, fridge and freezer. You might have a lot of food to donate to a local pantry or friends, but it needs to be done. Restock everything with healthy choices. You’ll still likely eat out often, but your kitchen is no longer going to feel like the appropriate place for junk food.

Tip: Your long term exercise goals should be the determining factor in the frequency of your strength training. If you aim to bulk up, then you shouldn’t spend too much time on strength training.

Record yourself before your journey. Do a serious weigh-in, measure yourself and get pictures. You want a before and after picture set to hang on the wall after you are done, preferably alongside a ribbon, certificate or even eventual trophy after your 5k or other event.

Tip: Want to boost your workouts? You can increase your strength by as much as 20 percent by starting with stretches. Take about a half a minute to stretch your muscles between sets.

Listen carefully to how others around you respond when you tell them about your goal. Many will not really care, or even rain down on your goal. Don’t get defensive. Just tune them out and save your energy for training and exercising. Keep an ear out though for those that might cheer you on. You’ll need a support group. You might even find a workout partner or group along the way.

Tip: It is important that you find time on the weekend to exercise. Many people are tempted to slack off and do nothing at the end of a long stressful week.

Now, after all that, are you ready to actually start exercising. Get online or find a good book about your goal and read it thoroughly. Just about any fitness goal you can imagine already has a tremendous body of knowledge regarding it, so finding a fitness plan should not take long. Just remember to be conservative and start off in the smallest pieces you can manage. It might seem overly easy and even boring at first, but you want to get in a steady habit of training. Within three weeks, you’ll likely head out and train without even thinking about it.

Keep that before picture up where you alone see it often, with a blank space for the after picture. You will fall of the wagon at times, but if you crafted the right wagon to start with, you’ll get back on easily.

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