Do What it takes to Stay Motivated to accomplish your fitness goals

We all have been there: After about a month of going to this great new gym, it has somehow turned into a chore a gives us the feeling of going to work on Monday morning. The free cable and treadmills are not enough motivation to exercise. When it comes to working out, there are two types of motivators: a belief in staying healthy, and our natural born competitive nature. Many of us prefer to be pushed. What is it going to take to get you back in the gym?

Ca$h: The Great Motivator of the 21 Century- Money can be used to motivate you to get to the gym. Tell your child you will buy him that brand new laptop that he has always wanted if you miss a certain amount of days at the gym. Make bets with coworkers and gym partners. make the bet a meaningful bet, an amount you can't afford to lose.

Teamwork: Getting a workout partner, setting goals, and doing your best to not let the team down. This motivational technique puts the pressure of the team on you to make you responsible and gives you the sense of purposefulness. Many of us have participated in team sports coming up. Your know that you cannot put your priorities over the team: There is no "I" in TEAM!

Competition: Set long term goals for your self regarding your workout. Give yourself dates that you are supposed to reach certain fitness milestones. For example, some people have made it there life's goal to run across America. So they have calculated the total number of miles from Maine to California. Then, without actually running that route, they calculate the total number of miles that they have run at the gym, at the beach, or at the park, until they have reached there goal. This could also be done in a pool by calculating the laps that you swim into miles, then relating that to the distance across the Atlantic Ocean. 

Humiliation: The Old Boot Camp Technique. Some of us need a drill Sergeant to stand in out face and insult us to give us a jump start. Being humiliated will make us want to do our best. Or, it can make you ball up in the fetal position in the middle of the gym and start crying. 

So, whatever it takes to accomplish your fitness goals, JUST DO IT!

Step Your Workout Up!!!!!!

Simple Ways to Make Weight Training More Challenging
Feeling ready for more challenge in the weight room? Adding on more weight isn't your only option. Here are some little changes that can make a difference: 

• Take shorter rests between sets. Most people take from 60 to 90 seconds between the first and second sets of an exercise. Try keeping your rest period to 30 seconds.
• Do "super sets" every now and then. Choose two exercises that work different muscle groups in the same area. For example, to give your thighs a workout, you could choose leg extensions for the quadriceps (front of thighs) and leg curls for the hamstrings (back of thighs). To do the super set, perform one set of the first exercise, then immediately continue with a set of the second exercise - without resting between those two sets. After you complete each super set, rest for 30 to 60 seconds.

Fat Burning on a Budget

During these troubling economic times, we may want to cut back on some things in order to save a few dollars. Modifying our diets is a great way to save a buck or two, but it will also lead to you shedding a few pounds in the process.

Cutting back on sweets, snacks, and other foods that are high in sugar will help you decrease the amount of bad calories that you consume and save some money. So cut back on the cookies, cakes, chips, and junk food. Start buying fruits and veggies to snack on. They are much less expensive and they are better for you. 

Also during this global economic crisis, you may consider dropping your gym membership. There are some great exercises that you can do in your home to get in a full body workout. You can have a complete body workout in your home by doing push ups, dips, crunches, lunges, and squats. And as always, you can run.

For more information or to receive a free personalized workout plan, email me at nivram1ohio@aol.com

WOW!

Did you see that!? Lebron drilled the shot that shook The World

Exercise and Fitness Tips

If you have the privilege to workout at a gym, make sure that you are including weight training into your workout. Although the Treadmills, Elliptical Machines, and Stairmasters are great machines, you will double your results by mixing in a dumbell workout for strength training. Your muscles have to be pushed to the limit for you to see results. The more you work the large muscle groups of your body, the more calories you will burn.

Dumbell are great to workout with because you can be creative with the dumbells. The versatility that that dumbells possess allows you to do exercises in an unlimited range of movements. 

Grab a pair of dumbells at a weight that is comfortable to you. You can work any and every part of the body using dumbells.  

Want a Flat Belly? Try this!

A flat tummy is all we want right? Being able to look in the mirror and see a flat stomach like we had when we were in high school is very obtainable. along with our regular exercise routine, there are little  things that we can do when we are not at the gym to tighten and tone the ab muscles. 

While sitting at your desk, or in front of the television, make a conscious effort to use good posture. Sit with your back straight while concentrating on keeping your abs tight. Tightening your abs throughout the day will strengthen and tone this with little effort. You just have to remind your self to do it all of the time. This is also done while you are walking. Make an effort to tighten your ab muscles all day everyday; make a habit of it.

If this is done along with your regular exercise and fitness routine, you will begin to see results soon. And remember, you should work your ab muscles everyday that you go to the gym. Set aside a time at the end of your workout to concentrate on your abs. 

Why a Personal Trainer?

Personal Trainers provide guidance and knowledge of the human body to help you maximize your workouts. You may be a workout fanatic and have a variety of workouts to choose from; you could still benefit from the services of a personal trainer.

Many of us have hit plateaus in our workout routines where we are just not seeing any more results or making any more progress. Our workouts get stagnant and stale. This is where a personal trainer can help. By giving you motivation to try different exercises, completing more reps and sets, and assisting you on heavier lifts, your personal trainer could be very beneficial in helping you achieve your fitness goals.

If you have ever worked out with someone and you have any competitive pride in you, you always want to do better than your workout partner. If you have no workout partner, you can push yourself to the limit by trying to impress your personal trainer, which results in you getting into better shape.

On days when you don't feel like going to the gym, your personal trainer could give you the motivation to stay focused. You will not want to let him or her down. Especially if you are being charged.

Seriously consider getting the assistance of a personal trainer. There is no long term obligations and it is very helpful.

Fitness Trends

According to a recent survey by the American College of Sports Medicine (ACSM), "educated and experienced fitness professionals" now constitute the most important fitness trend in the world, having jumped from third to first place since last year. "Personal trainers" rose from seventh to third place.

"We want to be well. We yearn to be in control and feel better. We want more energy," says Margaret Moore, founder of Well Coaches, the only health and wellness coaching certification program endorsed by the ACSM. "But there is an enormous gap between wanting to be well and the everyday reality of living with the mental and physical health penalties of overeating, underexercising, and having too little down time."

That gap is growing. The CDC reports that more than 66% of adult Americans areoverweight or obese. Worse still, about a third of the adult population is obese.

-WEBMD

Swine Flu

Of course by now we have all been made aware of the new "Pandemic" that has been given the name Swine Flu. The media has continued to do their job of scaring the hell out of the masses and blowing something well out of proportion. 

The swine flu is only different from any other form of flu in the fact that it is a new strain. The precautions that we must take to avoid any type of flu are the same.

Always wash your hands after coming in from outside. This will help prevent you caring any germs into your home. 

Keep your hands away from your face as much as possible.

If you find yourself the victim of the flu, or a cold, of course you do not want to workout. Your body will need all the energy it can muster to fight any virus that you have obtained. So forget about going to the gym for at least a week.

Make sure you drink plenty of fluids and take vitamins if you have them. 

Try to relax as much as possible. You want to eliminate as much stress as you can. 

After about a week, you can return to the gym and continue your workout routine. It will almost be as if you are just starting, as you have had a slight layoff. But it will not take long for your body to get back into the swing of things.