ECO FIT

To Carb or not to Carb!

2009-09-08T21:18:00.002-04:00

Too Few Carbs Can Leave You Feeling Tired
If you're tempted to go on one of those low-carbohydrate diets, consider this first. Consuming too few carbs can leave you feeling sapped of energy - both mentally and physically.
Instead of counting carbohydrates, focus on the type of carbs you're eating. Limit simple carbs, which are found in foods like white breads, potatoes and sugary snacks; these carbs can give you a brief energy spike but can also be followed by a crash that leaves you even more depleted than before you ate.
By choosing complex carbohydrates found in whole grains and breads you're giving your body a sustained source of energy that will keep you moving until your next meal or snack.

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Workout Strategies for Busy Parents

2009-08-03T11:12:00.000-04:00

It can be challenging for any busy adult to squeeze in exercise. Add children to the mix, and the task seems almost superhuman.
Remember, it's easiest to stick to an exercise plan if you make it an ingrained part of your routine. Maybe one of these strategies can work for you:

If you have an infant or toddler, bring the little one along. Use a jogging stroller, a child seat for your bike (with child helmet), or a stroller with "all-terrain" wheels for long walks.
Exchange babysitting services with another parent who wants to maintain a regular exercise schedule.
With a school age child, look for places where you both can exercise, even though you're at different skill levels. Examples: A swimming pool, a running track, a community fitness center. Instead of chauffeuring your child to routine activities and events (scout meetings, soccer practice, going to or from school), try biking, jogging or walking together.

Want to Stick to Your Exercise Plan? Don't Think about It.

2009-07-31T16:38:00.004-04:00

If you have trouble staying motivated to exercise, you might achieve greater success if you make exercise part of your routine; something as ingrained as brushing your teeth, getting showered, or driving to work. The more "automatic" exercise becomes, the less you will have to grapple with how to fit it into your busy schedule.

Here are some suggestions:

Get It Over With: Exercise in the morning, before your day starts.
Exercise to Commute: Run,walk, bike or skate to work. No shower or gym facilities at the office? Then keep workout clothes and gear in your office, and exercise for your commute home at the end of the day.
Have"Power Lunches":Use two or three lunch hours a week to strength-train at a nearby gym. Working with weights, you don't have to worry about the "seat factor," as you do with cardio workouts. You can strength train in less than 30 minutes.
Don't Go Home First!: If you choose to exercise in the evening after work, go directly to your workout destination. Stopping at home first can present distractions that could interfere with your exercise plans.

As always, feel free to contact me with any questins or comments at nivram1ohio@aol.com

How Hard Should Your Workouts Be?

2009-07-29T12:46:00.001-04:00

When doing your cardiovascular workouts, do you "give it your all?" If so, make a point to end your workouts before you hit the exhaustion point.

Even on those days when you push for an extra-challenging workout, you should feel invigorated and strong when you finish. You should NOT feel as though you've depleted all of your energy reserves. If you feel that you've got no "fuel" left, you could be using too much of your body's stored energy - and making it more difficult for your body to recover enough by your next workout.

If you need a personalized workout plan, exercise tips, diet tips, email me at nivram1ohio@aol.com

When Injury Slows You Down, Should You Eat Less?

2009-07-28T09:32:00.001-04:00

Injury can lead to a period of inactivity or reduced activity. A broken leg, for example, can put a crimp in your workout routine. And if surgery is needed, you can be out of commission for weeks.
If injury has rendered you more sedentary than usual, it stands to reason that you should eat less...and perhaps even try to lose weight at this time. Right? WRONG.

When you are injured, your body needs a good deal of energy - that is, it needs CALORIES - in order to heal itself. This is not the time to be cutting calories in an effort to lose weight. Without enough calories and the right nutrients (particularly protein), your body's tissues can actually break down at a time when they need to be rebuilding. As a result, your recovery could be much longer than is necessary. If you want to prevent weight gain during your recovery, cut out the junk food and the sweets. Those empty calories you can certainly do without.

As always, for free diet tips, exercise tips, or fitness questions, email me atnivram1ohio@aol.com

A Safer Way To Do Lat Pull-Downs

2009-07-27T22:08:00.002-04:00

Do you use the lat pull-down machine in your weight-training workouts? If so, you may want to check (and maybe update) your technique.

"Lat" refers to the latissimus dorsi, the large muscles in the middle of your back. In lat pull-downs, you are sitting down and pulling a horizontal bar from above your head down toward your body.

Traditionally, lat pull-downs entailed bringing the bar down behind your head, to the base of your neck. However, we now know that this movement can put excessive strain on the neck, especially when a lot of weight is used.

The safer alternative: Bring the bar down in front of your face and down to your chest. You'll work the same muscles without the neck strain.

As always, for free diet tips, exercise tips, or fitness questions, email me at nivram1ohio@aol.com

Myht Buster!

2009-07-17T20:38:00.002-04:00

There is belief by some that you have to spend hours in the gym in order to achieve maximum results. But research has shown that it is possible to achieve better results from your workout by shortening the amount of time that you spend in the gym. By doing a 15 minute workout, you will be more motivated to keep up with your workout schedule, because you can get in, and get out of the gym.

Keep in mind that you still have to have intensity, but any workout is better than none.

Upper Body Days and Lower Body Days!

2009-07-15T21:30:00.002-04:00

Finding time to fit your workout into your busy schedule is a problem that many of us face. I have a time saving tip that may not be suitable for everyone, but if you are having trouble getting motivated to weight-training, this strategy might work.

Instead of doing total body workout that exercises all the body's major muscles groups, alternate your routine so that on one day you train only the upper-body muscle groups(arms,shoulders,chest,back) and on the next day you train the lower-body muscle groups(abs,butt,legs).

With this schedule, all the muscles have a day to recover, which is very important.

With each session, you could be finished within 30 minutes or less.

Keep in mind that although you will have shorter training sessions, you will need more of them. That means you have to have at lest four days out of the week where you are going to the gym. But if getting in and out of the gym is very important to you, this schedule could be just right for you.

As always: for free tips, workout plans, diet tips, personal training, and whatever query you may have regarding your workout, feel free to contact me at nivram1ohio@aol.com .

Don't eat garbage!

2009-07-13T21:32:00.004-04:00

Before you go to McBurger World for lunch remember this-"Stay away from the fast food restaurants!" I repeat, "stay away from fast food."

As you begin to get in better shape, and improve your life, you MUST change your diet and eating habits. If you are like so many people that eat fast food five days a week during your lunch break, "Stop!" Fast food contains preservatives and fat that is counterproductive to your goals of losing weight.

Instead of buying fast food, use that money to purchase groceries and prepare your lunch at home. In other words: Brown Bag It! After just a few weeks of taking your lunch to work, you will begin to feel more energized and not to mention you'll save a few bucks!

Also, stay away from fast food all together, whether for lunch or dinner. Like I said before, in order to achieve a great body, and stay in the best shape of your life, lose weight, and become more healthy, you have to change your mind, change your diet, and get active.

21 Day White Out!

2009-07-02T20:36:00.002-04:00

Research shows that Carbs are the enemy! You can get more out of your workout, and in less time by decreasing the amount of carbs you are consuming. Bread, potatoes, rice, and pasta are all Whites that should be avoided at all cost.

You can still get the necessary sugars that your body needs by consuming veggies, fruit, and meat.

Try this: For 21 days, try to eliminate all carbs from your diet, while increasing your workout intensity. It is very hard to avoid eating carbs. That's why this plan is only for 21 days. It will take discipline and motivation to keep you focused, but it can be done. You will see quick results.

Try it!

For any questions, comments or just to have your success story posted here; email me at nivram1ohio@aol.com.

The reality of getting Fit!

2009-06-24T07:58:00.001-04:00

Out of the shower. walk past the mirror. Suddenly, you think, " who is that person, and how did they let themselves go." Then you realize that that person is you.

So you make a decision that today is going to be the day that you start to workout. So now we are taking the stairs at work. Walking to lunch instead of driving, and throwing out the desk full of snacks that we have. This routine last about a week. And now we are back to doing and eating what we were that caused us to get out of shape.

What does it take to maintain a routine that works? How can I juggle my job, the children, my social life, and working out? The answer is easy. CHANGE YOUR ATTITUDE!

For a fortunate number of us; Just changing our diet is enough to help us shed some pounds. But for many of us, a major transformation is required to begin to see some results.

That's why we are here Eco Fit is the place to get daily tips on:

Weight Loss
Diet
Nutrition
Strength
Fitness
Aerobic
Cardiovascular

Team Work makes the Dream Work.

2009-06-22T13:42:00.001-04:00

Many of us have a hard time starting and maintaining our fitness routine. We start to workout and then we stop. By getting someone to workout with, you will have a feeling of obligation to meet with your workout partner on a regular basis. If you and your workout partner decide to make a schedule; you both would make sure that the other is keeping up with the schedule.
Another benefit of getting a workout partner is the fact that friendly competition is always good. Trying to best your fitness partner will give you the motivation to do that extra set on the fitness machines or to complete that extra lap around the track. If you see that your fitness partner is on the treadmill for 30 minutes you will make sure that you are doing at least that or better.
So, team up with someone that is going to help you stay motivated and focused, so that you both are able to achieve your fitness goals.

How to burn fat.

2009-06-18T08:42:00.000-04:00

We want to exercise so that we feel and look great. Many of us have adopted a workout program to lose weight, and to become healthier. But in order to look our best, we have to burn the fat.

Fat is burned during working out, by increasing the number of reps (Reps are short for repetitions; the number of times you perform an exercise) that you may do during a certain exercise. The higher the reps that you are able to do, the better.

Say for instance you are curling dumbbells; try selecting a weight which will allow you to do reps of 20 to 25. On the last rep, you want to really have to push yourself to complete the set( sets are the number of times you have completed a certain number of reps; example 3 sets of 20 means that you will curl the dumbbell 20 times per set).

Put it in, burn it off!

2009-06-17T09:57:00.001-04:00

When trying to lose weight, one must not consume more calories than one is burning. It is just common sense. In order to lose weight, you must make sure that you are willing to maintain a strenuous workout plan which will help you burn the calories. In other words, if you are going to eat that 800 calorie chocolate cheese cake, plan on spending a few more minutes in the gym.
Many people that are in great shape, can sometimes eat what they want, as they are consistently working out and burning calories during their workouts.
The fact that you had to change your diet should not be looked upon as being a bummer. You can eat what you want to eat just as long as you burn if off. Your workouts must be consistent and you must push yourself in order to see results.

Eat more often to lose more fat!

2009-06-16T13:08:00.002-04:00

The old notion of three meals per day has gone the way of the dinosaur. Three meals a day is not good for metabolic functioning or energy levels.

A recent study shows that those that ate frequently, preferably 6-9 meals per day average a higher rate of thermogenesis and enjoy better overall health than those who ate less often.

Eating more turns up the energy levels and can have a positive effect on body composition. For overweight people, frequent meals can improve metabolism and regulate insulin levels.

Skipping meals is not a good idea. Skipping meals could slow your metabolism, which could lead to weight gain. Eating more frequent and regular meals also prevents you from feeling hungry and help you curb cravings for simple sugar (junk food)!

And remember, with any dieting, make sure to get in at least 30 minutes of exercise per day.

Midyear Mindset

2009-06-08T11:25:00.002-04:00

At this time of the year I like to look back at the journey that my workout has taken since setting my new goals in January. I have to ask myself if I accomplished my fitness goals. Or am I on track to do so. How are your workouts coming along? Have you stayed focused enough over the past six months to be able to see some measurable results?

June is about the time people begin to fall off if they feel as if they have not achieved anything. Fitness success is often measured by weight loss or by strength gained. But oftentimes we forget to take in consideration that our stamina has increased.

Remember in January you could only do about 5 minutes on the treadmill? Now you are up to an hour or so. Improving your stamina may not have resulted in the flat belly that you wanted, but it will give you the needed energy to step your game up, and increase your workout reps.

So don't despair if you have not loss all the weight that you wanted. Just keep on pushing it to the limit and you will be where you want to be in no time.

Don't Give Up!

For free workout routines, fitness plans, or diet tips, email me at nivram1ohio@aol.com

Warm Up, before you Workout.

2009-06-05T07:00:00.003-04:00

Stretching and and warming up your muscles before you workout is very important. Not only does it help prevent injuries and post workout soreness, but it also increases blood flow to the muscles and prepares them to do work. Besides, muscles perform better when they are warmed up and stretched.

On a cold winter morning, you wouldn't just jump in your car and take off down the road, so why would you expect your body to perform at it peak if you don't warm up before you workout?

For about just about 5 or 10 minutes, you can do a number of stretches and warming up routines. Concentrate on stretching the muscles that you will be working on that day. If you do full body workouts, you can do a light,quarter-mile run on the treadmill; followed by stretching.

So make sure that you consider stretching and warming up as a regular part of your workout routine. It is a small step that will pay hugely towards preventative maintenance, and increase your longevity. Injuries are very detrimental to the achievement of our workout goals.

Wake up your abs!!

2009-06-04T14:31:00.002-04:00

How much muscle would you expect to build in your arms if you always did sets of 20 reps using a weight with which you could easily do 100 reps? The point is, unless you challenge your muscles through resistance that overloads them, they will not get stronger; your abs are no different. They have to be challenged and pushed to the limit to build quality muscle.

There are numerous ab exercises that you can use to and more resistance and weight training to your ab workout. Holding a dumbbell at your side, while bending side ways can strengthen the obliques(side/love handles). Reverse crunches can also help add more variety and resistance to your ab workout.

Get creative. Put weight training into your ab workouts.

For personal training, fitness tips, diet plans, and workout plans, contact me at nivram1ohio@aol.com

When is the Best Time to Exercise?

2009-06-04T07:17:00.002-04:00

Many fitness experts have debated over this for some time. But research has finally discovered that for fat burning, mornings are the best time to work out.

Of course the best workout time is anytime you do cardio, but to optimize fat burning, workout in the morning. Working out in the morning stimulates alertness throughout the day, controls your appetite, improves mood, and gives you a sense of accomplishment which will increase your metabolism for the remainder of the day.

Evening workouts are good, but they only increase your metabolism up until you go to sleep.

So if you have the opportunity to hit the gym in the morning, maybe before work, do it.

Advanced Moves for Experienced Weight Trainers

2009-06-02T16:05:00.000-04:00

If you're an experienced strength trainer looking for creative ways to make your workouts more challenging - and a little more interesting - try these advanced techniques occasionally:

SLOW-MOTION REPS. Take 15 seconds for each repetition: 10 seconds for lifting the weight up and 5 seconds for lowering it.
DROP-SETS. After your last repetition in a set (typically the one that brings your muscle to the exhaustion point), drop the amount of weight by 20 to 25 percent. Then do three or four more repetitions at this lower weight. Drop-sets can be performed with free weights or machines. However, if you are using a bar, be sure to use a spotter to avoid injuring yourself.

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

2009-05-28T09:28:00.003-04:00

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!!!!!!

2009-05-27T21:53:00.000-04:00

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

2009-05-26T10:32:00.002-04:00

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!

2009-05-23T11:46:00.004-04:00

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

Exercise and Fitness Tips

2009-05-20T07:53:00.002-04:00

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!

2009-05-19T09:11:00.003-04:00

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?

2009-05-18T21:12:00.002-04:00

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

2009-05-08T08:16:00.000-04:00

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

2009-05-01T15:20:00.002-04:00

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.

Fitness Tip #20823

2009-04-24T08:24:00.002-04:00

We all know that getting to the gym is the hard part. Once we are there, it is not always easy to maintain the same energy level and focus everyday. On days that you feel as if you do not really want to workout out; try shortening your reps.

Any amount of exercise is better than none. If you shorten the repetitions that you do, you could possibly be in and out of the gym in about 15 to 30 minutes.

A great workout that can be done in a short period of time is to do circuit training, where you go from workout machine to the next. This time do not rest in between machines. Do at least 5 reps at each machine and get out of there. By doing this you have maximized your time and you have gotten in a great workout. Try it.

And as always, for free personal training, diet tips, workout plans, or for the answer to any health related questions, contact me at nivram1ohio@aol.com

Stay Healthy; Stay Motivated!

2009-04-23T14:37:00.003-04:00

Often times we hit a plateau during our workouts where we lose our drive, intensity, and motivation. Don't worry if this happens to you. It is normal. Just like anything, you have to add some diversity to your workouts.

Mix up your workout routines. One way of doing so is to start your workout doing an exercise that you usually end your workout with. Example, if you end your workout doing crunches, start you workout doing crunches and complete your workout routine in reverse. Remember, we want to shock and surprise the muscles. What they don't see coming, is good for them. When your muscles are not challenged and introduced to shock, they will not perform, thus, they will not grow.

So mix up your workout. Add some flavor and get creative. But never quit. Invite some of your family or friends to the gym with you. This will help you do your best because you will want to impress them.

So good luck and keep it Movin'!

No Fat Kids!

2009-04-17T07:21:00.003-04:00

In this day and age of video games galor, we are experiencing an epidemic that is rarely discussed. Children have become more and more sedentary and less active, causing a rise in juvenile diabetes, obesity, and overall, fat kids everywhere!

Healthy children usually become healthy adults. If you have children, do not allow them to sit in the house all day everyday, playing video games and watching Miley Cyrus, or whatever the young whipper snappers are doing today. Make sure that you instill in them a healthy lifestyle at an early age, so that they are not spending the rest of their lives fighting obesity.

If you are expecting the schools to provide physical activity, forget it. With budget cuts, and an emphasis on the herd mentality building standardized testing (What I Call "Every Child Left Behind") gym is being phased out. They don't even let kids play dodge ball anymore! WTF!

Working out as a family is a great activity. Here in Florida, it is easy to go to the beach for walks or a swim. Most cities have parks and rec centers that encourage family involvement.

Just as your health is important, your child's health is also important. Good health and fitness starts in the home. Practice healthy eating habits and encourage your children to do there best in all phases of their lives, but most importantly, emphasize to them how being physically fit will help them in the long run.

Challenge your children to beat you in a game of basketball. See who can do the most push-ups and crunches. Bike riding is a great way of getting your kids to exercise without them even knowing that they are doing so. Whatever your technique, just make sure that the message is loud and clear: No Fat Kids. Your children will carry these habits on and more than likely instill the same healthy principals and lifestyle with your grandchildren.

Summer's Almost Here! Have you reached your Fitness Goals?

2009-04-16T10:15:00.002-04:00

Many months ago, most of us started a vigorous workout routine which was designed to help us achieve a healthy and fit body. Now, it is April, and where do you stand in terms of having accomplished your goals? Have you maintained your enthusiasm? Or have you stopped a number of times over the past few months only to start again?

Whatever interruptions have occurred involving your workout routine, I just hope that you have stayed focused and kept your eyes on the prize.

Sometimes it is o.k. to take a break from your working out. By taking a short break, no more than a week, it allows your body to recover. But when you return to your regular routine,your muscles will be shocked; and this is what gets them motivated to grow and get stronger.

So do not worry if you feel that you have fallen off from your workout. Just keep in mind that it is o.k. to take a break. Just make sure that when you get back in the gym, that you give it your all to achieve your fitness goals.

Your health and well being is very important. So treat your workout as if your life depended on it; because it does!

If you smoke; STOP!

2009-04-15T09:19:00.001-04:00

Disgusting, smelly, damaging, hazardous, repelling, deadly= Cigarettes.

Cigarettes are the most poisonous things sold in stores, yet the Government allows you to buy and consume as many as you would like. Cigarrettes are known to cause many sorts of cancers and other health issues. To that I ask "why bother smoking , if you know it is unhealthy?"

I have spoken with many people that smoke cigarettes and they all say that it "relieves stress and helps calm them." I have been repeatedly telling people that there are millions of things on this planet that can be used for stress relief and to relieve anxiety, all of which are healthy and natural.

One of the best stress relievers is working out. While involved in a vigorous workout, you have no time for stres, anxiety, and any other problmes that you may face. Your only concern will be the exercise that you are performing right at that moment. It is very hard to worry about anything else when you are lying on a weight bench with 315 lbs. over your head.

Or, the next time you feel the need to smoke, take off running. Running helps clear your mind and improves your physical health.

Cigarettes are highly addictive. How are cigarettes legal I will never understand.

If you are trying to improve your health, giving up cigarettes will be the best thing you could do.

Get a Kick

2009-04-02T08:44:00.003-04:00

For a full body workout, try a Kickboxing class.

Kickboxing classes use techniques that are used by professional kick boxers during training. Every major muscle group receives a good workout during a kickboxing class.

The class consist of a series of punches and kicks to heavy bags, or training mannequins. For a period of 30 seconds to a minute, you are required to perform specific punches and kicks to the heavy bag or the mannequin.

The routine is non-stop motion, which is sure to give you the burn that you are looking for. It will also have you feeling a little tough afterwards.

To find kickboxing classes, check your local gym, rec centers, and or Craigslist.org . I am sure there is one near you. Most gyms that offer kickboxing classes do not require you to be a member to join the class. You may just have to pay for a spot in the class. Check it out!

Email me for your free I.F.P. (Individualized Fitness Plan)

Diet

2009-03-31T17:15:00.002-04:00

For years, the word DIET has been misused. Diet comes from the Latin word dietus which means eat nothing good or yummy (just kidding).

Diet is a noun, not a verb!! What you eat on a regular basis, and what your meals consist of is your diet.

There are many forms that diets take. Some have strict diets with no sugar and fat. Some are on high protein diets. and some are on no carb diets. Whatever your diet, just make sure that it is consistent with your fitness goals. Your diet should be in alignment with what you are trying to accomplish through your vigorous workout plan.

If you are trying to lose fat, your diet should consist of low fat, high protein meals. If your fitness goal is to ad muscle and get tones, you may want a diet that consist of more protein and zero to no carbs.

Whatever your fitness goals, you have to eat. Eating is very important to your health. You have to eat whether you you want to gain or lose weight. The good thing about food is that it helps you lose weight. If you deprive your body of food, it has a miraculous ability to store food to protect itself from starvation. The same with water; stay hydrated.

So eat and maintain your diet so that you can accomplish your goals and get in the greatest shape of your life.

Jumping Rope!

2009-03-25T11:05:00.004-04:00

Boxers live by it!

Increasing endurance, stamina, strength, and coordination are all benefits of jumping rope.

You can get a major burn from including jumping rope into your workout.

Jumping rope uses many, if not all of the major muscle groups. Calves, thighs, back, shoulders, abs, and arms (yeah, that's about all of them) all receive a workout when you jump rope. It is hard not to sweat while you are vigorously doing it.

Now, I am not expecting you to be Muhammad Ali or Mike Tyson on the rope, but after practice and repetition, you will become very accustomed to the rope. You may even be able to mix in a trick or two. Tricks are not important. What is important is that you do your very best when you work out, and especially with the jump rope.

My jump rope routine consist of me jumping rope for 5 minutes. I will stand somewhere in sight of a clock. I will then jump rope for 60 seconds straight, and rest for 30 seconds. I will repeat this 5 times until I have jumped rope for a total of 5 minutes. Try It!!!

Did you know that jumping rope for 7 minutes straight equals a mile!?

Reminder: The deadline for entries into the contest is near. Don't miss out! Get rewarded for that hard work by entering the contest. For details on the contest scroll down to earlier post.

And Good Luck!

March Madness!!!

2009-03-25T10:15:00.006-04:00

The NCAA Men's and Women's Basketball Tournament is here. In my opinion, it is the best post season tournament in all of Sports!

Have you ever noticed how fit and lean basketball players are? The constant movement and motion of the game of basketball. Running up and down the court really does wonders for the players bodies. It improves strength and stamina.

While playing basketball, you use nearly every muscle in your body. Running and jumping definitely does wonders to your legs.

But you don't have to be in the NBA, WNBA, or on a top level collegiate team to take advantage of the benefits of playing basketball with regards to your fitness goals.

Find a park or rec center to get your RUN ON! Many recreation centers have open gym, where anyone can come and play. The park is always a great place to find a basketball game. Just walk up and Say "I GOT NEXT!"

If you can't find anyone at the rec or park to play with. Play by yourself. Go to the basketball court, and if you have a ball, shoot around! Shooting baskets helps tone and strengthen your shoulders also. If you use good form, shooting jumps shots helps strengthen and tone your thighs and calves.

A wonderful workout that can be done on the basketball court is running SUICIDES(If you have never done them, you will soon find out how they received that name). This workout has to be done when the court is clear, and no one is playing on it.

SUICIDES:

Start by standing underneath the basket at either end of the court and stand on the baseline(1)(the out of bounds line).
Sprint to the foul line/free throw line(2), bend down and touch it, and sprint back to the baseline(1) and bend down and touch the baseline.
Without stopping, sprint to the half court line(3), bend down and touch it, and then sprint back to the baseline(1) and reach down and touch it.
Then without stopping, sprint to the other foul line/free throw line(4) on the other end of the court. Bend down and touch it, and sprint back to the baseline(1), and bend down and touch it.
Finally, sprint to the baseline(5) on the far end, bend down and touch it, and sprint back to the other end as fast as you can! You want to go all out and push yourself.

Here is something to simplify this routine:

-baseline(out of bounds line)/ starting point(1)

-free throw line/foul line(2)

-half-court line(3)

-far free throw line/foul line(4)

-far baseline(5)

Sprint

1 to 2 back to 1

1 to 3 back 1

1 to 4 back to 1

1 to 5 to 1

Remember to bend down and touch each line, and sprint through the baseline when you finish.
If you are able to time yourself, challenge yourself to run the best time.

If you have any questions contact me at nivram1ohio@aol.com

Enter to win a cool iPOD!

2009-03-25T09:09:00.008-04:00

How hard are you working to get in shape? Do you think you are working hard enough to receive a free iPod?

If so, then you need to Enter for your chance to win

The ECO FIT Challenge!

"What is the ECO FIT Challenge?"

Beginning April 1, 2009, we will begin a 90 Day Challenge to see who can get in the best shape, and has made the most improvements over a 90 day period.

The winner will receive a Brand New iPod!!!!!!!!!!!!!

To Enter:

Submit a picture, along with your name and city. Pictures must be date validated. Which means that the picture that you submit must include something within the picture to validate the date that the picture was taken. Pictures must be submitted by March 31, 2009!!!!!!!

Submit your picture, name and city to:

nivram1ohio@aol.com

Contest entrants will decide who the winner will be by voting on who they think has made the most improvements.

The Contest ends June 30, 2009.

On July 1, 2009, contestants will submit another date validated picture, and a brief story of their workout routine over the past 90 days.

The winner will be announced July 4, 2009!!!!!!

And remember: In a contest like this, there really are no Losers! The only thing we are losing is the FAT!

Everyone who enters will receive a free ECO FIT T-Shirt!!!!!!!!!!!!!!!!!

Remember to continue to check back to this site for tips on how to improve your workout and achieve your fitness goals.

Good Luck!

This is why I don't eat pork!

2009-03-23T22:07:00.002-04:00

Click on the link below:

http://media2.foxnews.com/112008/worm_tumor_700.wmv

I want to hear from you after you see this to get your reaction.

The Importance of Good Health.

2009-03-23T15:42:00.002-04:00

If you have good health, you have everything. Exercising and maintaining a healthy diet is very important. Many of make special efforts to do things that are not as important when compared to the importance of having good health. We run from here to there, to and fro, to get our business off the ground or to keep it running. I understand the importance of income and getting that paper. But if you are not healthy, you cant do any of the other things that you may want to do for long.

This is why prioritizing is so important. Putting things in there place and recognizing what is important and what is not, is a skill that comes with repetition and experience. Put First Things First! Somewhere near the top of your To Do List should include taking care of your body. Exercising, strength training, and running are good ways to make sure that you get and stay fit.

Now is the best time ever. There is no better time than right now. Right now you have the opportunity to take charge of your life with regards to your physical health.

Turn it up!

2009-03-22T20:50:00.002-04:00

Tomorrow I am starting a Zero Carb, High Intensity workout. The plan is to workout five days a week for the next two weeks. I will work a different body part for each day of the week:

Chest on Monday

Back on Tuesday

Shoulders on Wednesday,

Arms on Thursday

Legs on Friday.

I continue to designate Sunday as my running day. My recent visit back home had me thinking I should cut back on the running. Everyone thought that I had lost weight. But actually I am heavier than I have ever been. Lean muscle is heavier than Fat.

By breaking down my workouts by body parts, I concentrate more and I am able to get in a more efficient workout for that day. It allows me to be very focused.

As I mentioned, I am planning to do this for a short period of time. I am completely eliminating carbs from my diet for 14 days. My diet will consist of meat, veggies, and fruit. No pork, and nothing fried (fried chicken is my Kryptonite).

Get it in early.

2009-03-22T10:50:00.003-04:00

Starting your day by working out will increase the likelihood of you having a great day. If at all possible, get your daily workout in as early as possible, or as soon as you get out of bed. Just jump out of bed, grab a snack, and hit the road. This allows for you to concentrate on your fitness goals, by getting started before there is any "drama" or other issues that seem to keep you away from making it to the gym.

To fully take advantage of this time, it does require that you hit the sack early enough to wake up in time. Hitting the gym on three hours of sleep after having been at the club all night is a bad idea (personal experience)!

Starting your day with a great workout will give you the rest of the day to tackle all of your daily tasks. Or the rest of the day can be used to relax.

If you smoke, Stop!

2009-03-22T10:47:00.004-04:00

Disgusting, smelly, damaging, hazardous, repelling, deadly= Cigarettes.

Or, the next time you feel the need to smoke, take off running. Running helps clear your mind and improves your physical health.

Cigarettes are highly addictive. How are cigarettes legal I will never understand.

If you are trying to improve your health, giving up cigarettes will be the best thing you could do.

An Ab Wonder Workout!

2009-03-21T12:18:00.003-04:00

The guy is demonstrating the P90x ab workout. It is AWESOME for your abs. He sped the recording up just to give you a demonstration. Some of these moves are even new to me.

Hard Times? Whatever!

2009-03-21T09:36:00.003-04:00

In this day of supposed economic turmoil, many of us are devoting too much time worrying about whether or not we are going to lose our homes, or whether or not we are going to lose our jobs. These difficult times that we are facing has placed an unbelievable amount of stress on people. But what has worrying ever gotten you? I live by this creed: if you have no control over a situation, why worry about it? Worrying takes years of of your like and it ages you.

Many of us use drugs and alcohol to escape their perceived realities. When you really thing about it, the things that we have been worried about are not as serious as we think. If you leave it up to the news media and those in "control", they will have you believe that the world is coming to and end. Turn off that television. Don't listen to what anyone has to say about anything unless they are offering solutions to the problem. Many of us base our opinions on what we have heard from the news or read in newspapers. When someone controls what you think, they control you. For example, many of use never even heard of AIG or gave a damn what the stock market was doing until they blew it up in the news.

Stop stressing about the economy and the live your life. take control by becoming the best YOU that YOU can be. It is times like these that we need to get in the gym and bang it out as hard as possible to take our minds off of stressful things. You will find that it is very hard to think about anything else when you are under 300 lbs of steel on the bench press. It is hard to worry about a recession when you are on the last leg of a 4 mile run.

Free Personal Trainer

2009-03-20T20:24:00.004-04:00

Here at Eco Fit we offer you tips to get you started with a workout plan that will help you accomplish your fitness goals. Eco Fit provides fitness tips, workout plans, diet information, and what ever you need to get in the best shape of your life. We know that getting started is the hard part. That is why we offer free online personal training to get you on your way to a healthier you. If you follow the plan that is given to you, we guarantee that you will get in shape. So what is the risk?

If you are already hitting the gym hard and have hit a plateau, where your workouts have become stale and you are not seeing any new gains. We can personalize a workout for you to help you get over the hump and stay motivated.

Before we start to workout. We have to ask ourselves, " why do I want to work out and exercise?" The answers we give can come from a wide range of reasons. Some vain, some health related. But whatever the reason. You only have to worry about what you think and feel about yourself. If you want a bangin' body, and you want to turn heads when you walk by, that's your prerogative. Do what makes you feel good. Workout to achieve those results.

If your doctor told you that you are going to die in 3 months if you don't workout or start exercising, you may find yourself in a dilemma:

A. Go to the gym and get all funky and sweaty?

B. Or start writing out my will?

The choice is yours!

So take charge of your life. It makes no difference why you want to get in shape. Just do it.

Take advantage of this offer to receive fitness advice from an expert. It costs you nothing. For your very own free and I.F.L (Individualized Fitness Plan) leave a comment or contact me at nivram1ohio@aol.com. I will return your email within 24 hours.

Also, coming in June we are offering a contest for the best weight loss story. If you have before & after pictures, submit them with a brief story. The entries will be posted to this site with the visitors voting on who has the Most Improved Body. The winner will receive a free iPod. All entrants will receive an ECO FIT T-shirt. So get ready and get tight! More details coming soon!!!!!!!!!!!!!!!!!!!!!!

Take a hike

2009-03-19T14:42:00.002-04:00

Any activity is good activity. Doing something is 100 times better than doing nothing. With that being said: take the time to increase your activity. Finding time to do so appears to be the hard part.

It should not hard to find time to do something that is beneficial to your body. If you work 40+ hours per week and have t take care of the kids after work, try walking during your lunch break. If you have to run errands during your lunch break, try to get them done by walking to your destination instead of driving (is possible). As I mentioned before, any activity is better than no activity. So you don't have to worry about going back to work all sweaty, unless you live here in South Florida, you don not have to walk at a marathon pace. A light, leisurely walk is good for your heart and also burns calories. It will also benefit you by giving you a break from the job and reduce stress. If you are fortunate enough to have an employer that provides a locker room with a shower, by all means mix in a run during your lunch break.

When you get back to the office, try a protein bar or shake to give you the energy you'll need to make it through til quitin' time.

Get lean

2009-03-19T09:53:00.002-04:00

A huge part of your fitness plan must incorporate modifications to your diet. In order to lose pounds and tone up, we must improve our eating habits. Remember when you were younger and you used to hear people say " you are what you eat"? Well that is very true.

Take some time and think about what you are putting into your body. What kind of animal does that meat come from? How does that animal look? How does that animal live? I personally prefer chicken and fish as they are very lean and provide the needed protein and vitamins that are good for you without the fat.

How you prepare your meals is also important. It does us no good to have a lean chicken breast and fry it in grease. It taste delicious but it defeats our purpose. Try baking and grilling your food to decrease your fat intake. If you have to have fried food, try olive oil.

So don't undermine the hard work that you have been putting in at the gym with a poor diet. Think about what you are putting into your body.

See It and Be It!

2009-03-18T18:57:00.002-04:00

Visualizing and believing that you can have the body that you want is very important.

For the ladies: You have to be able to actually see yourself fitting into that dress that you have always wanted. Fellas: you have to really see those arms and abs looking as if someone had drawn them on you. Unless you really believe, u will not be able to get what you want.

So when you are standing there in the mirror, you have to see the new you and go out and create it.

For free workout plans and fitness tips, email me at nivram1ohio@aol.com

Slim Fast

2009-03-18T11:27:00.002-04:00

To achieve your fitness goals and obtain immediate results from your workouts, go carb-less for a week or two, while increasing the intensity of your workout. Include more protein and vegetables in your diet to be able to sustain the necessary energy to complete your workout.

By totally eliminating carbs from your diet, your body will burn the carbs and fat that it has stored. The result: A visually firmer and more fit you.

To make this carb-less diet work, try it for one week and then go for two weeks, and so on and....until you have obtained the results that you desire.

So no bread, rice, cakes, cookies, potatoes, pasta, and or anything white. If it is white(and/or wheat) don't eat it. That may sound like everything that is delicious. But there are many ways to combat the cravings that you will experience. Be creative!!!!!!!

Free Sex!

2009-03-17T17:06:00.003-04:00

Now that I have your attention. I would like to talk about Abs today. Well defined abs and a flat stomach is what we all strive for. Being able to walk with dignity with your shirt off, for men, or to wear that short shirt, for women. But how are abs achieved and maintained?

There are many misconceptions regarding obtaining ab definition and ab workouts. many people are frustrated at the fact that they do crunch after crunch and still no results. WTF! Right?

Well, in order to see those perfectly tight belly muscles, you have to first get rid of the fat that is surrounding your midsection. You can do crunches from here to forever, but if you don't burn the fat that's hiding your abdominal muscles, you will not be able to notice your accomplishments in the mirror.

We have learned that we can not burn fat from one specific part of our bodies. That fat is burned proportionately. Therefore, we have to burn all of the fat in and on our bodies in order to obtain the definition that we desire.

Outside of getting a costly and very dangerous tummy tuck, running is the best way to burn fat. It is known to be the quickest and effective way to burn fat and increase our metabolism.

Also, maintaining the definition that we have obtained will have to include diet modification. Carb elimination is necessary. We don't have to completely cut out carbs, but limit them to days where you plan to perform your toughest workout. This will allow the carbs to do what they are supposed to do which is provide energy. Carbs not burned stay on you like.

So get those abs together. It;s the middle of march already. If you have been following my tips since January, you would be right on target to achieve your goals for a semi-nude summer.

If you need more information on weight-loss, diet tips, or workout plans, feel free to contact me at nivram1ohio@aol.com.

PEACE!

Working out on an empty stomach

2009-03-12T17:39:00.002-04:00

If you exercise first thing in the morning, it may a good idea to eat both before and after your workout. Some experts believe that exercising on an empty stomach can compromise the quality of your workout. To boost your early-morning activity, eat a "mini-meal" providing 25 grams or more of carbs: a banana, a bagel, or a bowl of oatmeal, for instance. The carbs will provide the quick burst of energy that you need. It is best to eat 20 to 30 minutes before exercising vigorously. Then, within an hour after working out, eat a breakfast that combines both protein and carbs-such as eggs and toast, yogurt and fresh fruit, or soy milk and cereal-to sustain your energy level throughout the morning.

When I have the luxury of a morning workout, I prepare a light breakfast of a bowl of cereal, or eggs and toast with orange juice. I typically wait an hour before I begin my workout. After my morning workout I prepare a protein shake with real fruit added. You can purchase protein mix from any health, fitness, or vitamin shop.

Motivation: What ever drives you!

2009-03-03T13:55:00.000-05:00

Does Any Woman Have to Lose Weight to Get Lucky?

Mar 3rd 2009
By Emerald Catron

Is being overweight really that big a deal when it comes to matters of the libido? The story of Charlotte Royal, a "desperate" 300-lb. 21-year-old who shed over half her weight in order to lost her virginity, would certainly suggest so.

According to the article, Charlotte developed an unhealthy obsession with food after she graduated from school. Being shy, she would stay home and have dinner for one while her friends went on dates. "I was 21 and desperate to be loved and to enjoy the affection my friends were getting from men," she said.

When a blind date (whom she'd apparently deceived with a misleading picture) told her he preferred "slender" girls, Charlotte says she decided to start living like a "normal" girl.

Learn to Swim

2009-03-03T11:46:00.002-05:00

A great full body workout is gained while swimming. Swimming uses all of the major muscle groups all at the same time. Swimming also increase and improves your stamina. Thus making swimming a great exercise. If you do not know how to swim, I suggest going to your local recreation center or YMCA and takes some lessons. You will be glad you did.

Swimming laps is a routine that you can mix into your workout plan. I am fortunate enough to live near the ocean, so I swim at the beach once a week.

Swimming is also very important in tightening your core. That is, getting your abs, thighs, and lower back strong and toned. If you have ever seen swimmers, particular Michael Phelps ( 8 time Gold Medalist in 2008 Olympics), you will notice how toned their bodies are. Almost no fat. I am not suggesting that you put in the hours in the pool as an Olympic swimmer, but the more you swim, the better.

The pool and or ocean, whichever you swim in, can also be used to improve stamina, but it also increases strength. Many professional athletes have workout routines in which they run while in the pool. Early in his career, Michael Jordan rehabbed a broken leg by running in a swimming pool. The resistenace that you get from the water helps streghthen your muscles, and burns fat. When you start to include swimming into your workout, you will quickly notice how exhausting it is. A good swimm will help you relax once you are out of the pool.

So get swimming. It has great benefits which include strengthening muscles, burning fat, and toning your body, as it is the ulitmate full body workout.

If this is real, this guy has to have some of the strongest legs on the Planet:

Try this the next time you are at the pool!

Live your life!

2009-03-02T15:53:00.003-05:00

Part of being a physical trainer involves me providing you physical guidance to help you achieve your physical fitness goals. But I personally feel that as a personal trainer, I should be able to provide you with mental and emotional guidance to achieve your life's goals.

Many times we find ourselves worrying about tomorrow and not even paying attention to what is happening today. That is why I emphasize focusing on the here and now.

Currently, there are some NFL players that are missing as there boat capsized in the Gulf of Mexico. They planned on enjoying a day of fishing. Instead, as of 4:00pm 03/02/2009, they are still missing. NFL players, in tip top shape, are presumably dead as they have missing for nearly two days. There strong muscles and there physical prowess was not enough to keep their boat from capsizing in the rough waters of the Gulf.

I bring this up to say that yes it is great to be be in shape. It is healthy to be in shape. It is wonderful to obtain the physique that you want. But if you are struggling to achieve those goals; So What! There are some among us that are waiting until they achieve that perfect body to make the beach reservations, or to schedule a vacation. I am here to say that that is good that you have goals, but do not live your life for tomorrow and forget about today. Tomorrow may never come.

So in conclusion, make your goals, visualize what you want from life, and go out and get it. But do not put your life on hold. Tomorrow is not promised to anyone. Today is here; whether its 70 degrees( where I am ) or snowing like crazy where you are; be thankful that you have the ability to be able to enjoy what ever comes your way. You wont appreciate a sunshine unless you experience a few rainy ones.

As always, I welcome comments, questions, and suggestions. Feel free to contact me at nivram1ohio@aol.com .

To comment on this blog just hit the comment button and the end of the blog. Comments are welcomed.

Oh,one last thing , and this is it: is Chris Brown the new Ike Turner?

Tough times don't last;Tough People Do!

2009-03-01T17:23:00.004-05:00

Most of us have been mentally and physically exhausted from the state of the economy here in America and around the globe. The stress from the dismal outlook has caused many people to lose there livelihoods, as well as their minds. Exercising and working out is a great way to get away from it all. While you are working out, if you are truly giving it your all, it is hard to think about anything other than what you are doing at that moment.

Get from in front of the television. The news is designed to scare the hell out of you anyway. Always painting a Doomsday Portrait and creating a false reality. The time that you devoted to watching the 5 o'clock and the 6 o'clock news could be used working out.

Exercising is one of the most relaxing activities that you can participate in. It's fun, it's free, and it will help you stay in shape and become more healthy, so that you can be around when the economy improves.

The economy is what it is. Some of us have been effected by it, and some of us have not. Do not let that diminish your focus on improving your body through physical fitness. If you want to achieve the results that you visualized for yourself, maintain your workout plan and do not deviate from it.

If your workout is becoming stagnant or boring. Try picking up the pace. One simple way to pick up the pace of your workout is to shorten the time that rest in between reps and sets.

I am offering free workout plans, exercise tips, and answers to any questions that you may have regarding your workout. Contact me at nivram1ohio@aol.com

Recently, I signed up to a site which will allow me to right reviews for products that are sold by various advertisers. If you have a website or blog, and are looking to make a few extra bucks from advertisers, I suggest you visit Blogvertise. For more information click on the link below:

http://www.blogsvertise.com/

Nutrition

2009-02-25T12:16:00.002-05:00

One of the main arguments for taking a multivitamin is that many of us simply don't eat nutritiosly on a cosistent basis. But even if your diet is beyond reproach, there is another good reason to take vitamins: Vigourous Exercise!

While exercise is absolutely essential to good health, it can also be seen as a stressor capable of producing free radicals-substances that combine with other molecules and potentially damage the body's tissues. Most vitamins contain antioxidants, those vitamins and nutrients that can prevent free radicals from causing damage.

When we work out, we use up many of our body's stored vitamins and nutrients. Taking a multivitamin to replace what's expended during exercise makes logical sense.

So invest in a multivitamin. Many vitamin stores sun specials all of the time on multivitamins. I don't go a day without them.

For free fitness tips or workout plans, email me at nivram1ohio@aol.com

Quick Fit Tips

2009-02-24T21:50:00.002-05:00

It is very possible that you can make noticeable and satisfying improvements in your physique in as little as 30 days.

Lose weight gradually: By making a goal to lose 1-2 pounds per week could help you lose a total of 8 pounds in 30 days.
You have to lift weights! regular strength training plays a huge role in weight lose. It builds lean muscles, which we all know increases your metabolism. So mix in cardio and strength training to achieve maximum results.
Do not try to lose fat from one area. That will just continue to frustrate you. Our bodies lose fat proportionately. Which means everywhere all at once. As you continue to slim down, the desired results will be achieved.
To tone your body, you have to lose the fat that is on top of the muscles. This fat is hiding your muscles and will not show how defined or toned you are until you lose the fat. So make sure to lose the fat and strengthen the muscles so that when the fat is gone, the tone is there, and it's just as you imagined.

Well that is it for today. Happy Mardi Gras and Lent to those that observe. Lent is a good time to give up that which may be holding you back from achieving your fitness goals. It can be something spiritual, physical, and most of the time, edible.

For a free personalized workout plan, email me at nivram1ohio@aol.com .

Lose The Fat!!!!

2009-02-19T22:57:00.002-05:00

Many people who say they want to lose weight really want to lose fat. Think about it: If forced to chose, whats more important to you-seeing a lower number on the scale or a trimmer body in the mirror? In fact, the people who successfully trim down often gain a few pounds. That's because they have increased their lean muscle while decreasing their body fat. And lean muscle weighs more than body fat does. (Lean muscles also has tremendous calorie-burning capacity, so the more muscle you have, the better)

To best increase way to increase your lean muscle mass:Strength training at lest two days a week, working each of the major muscle groups.

For your very own, individualized workout plan, email me at nivram1ohio@aol.com

Running: Its addictive!!!!!!!!

2009-02-18T12:00:00.002-05:00

For any of of you that have made a regime of running to get fit. I am sure that you agree how addictive running can become. Once you start running, you will begin to notice immediately how much your stamina has increased. Running is one exercise that gives you almost instantaneous results.

If you run daily or weekly, you will notice that you can go farther, longer, and harder each and every time that you go out. When you miss a day, you are motivated to put in the extra time to make up for the day that you missed.

One key component to remember while running is that you must maintain appropriate posture, form, and technique. You do not want to be looking as if you are struggling and sloppy. Keep your head and chest up, while also keeping your abs tight. Did I mention that running improves your abs. Yeah, running, along with swimming, is an All Body Workout.

Many people do not like to run due to health or other physical issues that may hinder them from being able to run. If you can not run, try speed walking. Speed walking is also effective. Just make sure you keep the appropriate form.

Whether walking or running, make sure that you remember to keep the proper form. Just as with any other exercise, unless you have the proper form and technique, you are wasting your time and energy. make a conscious effort to use good form when running and when doing other exercises.

I workout four to five days per week. I designate Sunday as my day to go to the beach and get in a good run. Running helps relieve stress and it is very therapeutic. While you are running, you will not be able to think about anything else. Try it.

Note: Running on the treadmill does not count. It is good for heart patients who may not be strong enough to put in some Road Work(running outside). But if you are able bodied, get your butt outside and run. The treadmill is ok to warm up, but no machine is going to help you get fit.

For personalized workout plans, or fitness tips, email me at nivram1ohio@aol.com

Mean or lean!

2009-02-11T12:13:00.006-05:00

My posting today is designated for women who are wondering which type of workout will give them the results they are looking for: Strength training vs. toning.

If you are looking to gain size, strength, and mass, you may want to do strength training. Strength training involves doing reps with increasingly heavier weight. While doing strength training, you want to increase the weight on each set that you complete. By increasing the weight, your muscles will have to grow to be able to lift the extra weight that has been introduced to your body. For example, if you want big legs, it is recommended that you do strength training exercises with very heavy weights. Your muscles will be shocked and they will respond by growing and getting stronger to accommodate the new weight. Your body has the natural ability to adapt to the pressures that you put on it. That's why there is nothing that you can not handle; in life and in the gym.

If you are looking to get toned, you have to increase the reps. Increasing the reps burns calories and tones and firms the muscles as opposed to making them bigger as with strength training. You want to substantially increase the reps that you are doing. If you are doing curls, you want to use weight that will allow you to effective and without losing your form, and complete around 20 to 25 per set. If doing 20 -25 reps becomes easy, increase the weight.

So if you are looking for this:try strength training.

If you are looking for this: consider increasing the number of reps that you are doing.

Emergency weight loss

2009-02-10T22:21:00.002-05:00

The summer is coming! Your wedding date is near! Your class reunion is right around the corner! How in the world are you going to get the last few pounds off in time? These may be some of the issues that many of you are facing. Many people often ask, "what is the fastest way to drop weight?" The answer is simple: Increase your output, and decrease your input.

If you are in desperate need to lose weight, you may want to turn up the intensity of your workouts while decreasing the number of calories that you are eating. This can be done successfully and without missing a meal. You just have to substitute your meals with a secret meal replacement that I call protein shakes. Ever heard of it?

Protein powder is used to make shakes just by adding a scoop or two to milk(not recommended), juice, or even water. You can jazz up your shakes by adding fruit to the mixture. Protein powder is sold at many drug stores, vitamin stores, and many big box stores. You can get protein powder which contains vitamins, amino acids,and other nutrients that will help you maintain the strength that you need to go to work and go to the gym without passing out. Protein is very essential nutrient which is required to build muscle.

For a week, try having a protein shake in the morning for breakfast and another after you workout in the evening. This routine should be done for 5 days. While you substitute your meals for the protein, you will have to push yourself to make sure that you continue to follow your regular workout and fitness routine. Increasing your workout intensity will be the challenging part.

Do not get discouraged as this is only a temporary modification to your workout plan. You will only follow the above plan for week.

Try it. Let me know how it works.

Increase your reps; Burn more calories.

2009-02-09T11:44:00.005-05:00

In the past, I have written and advised about increasing the number of repetitions that you perform on any specific exercise. I want to put more emphasis on this subject as it is very important to increase your reps in order to burn calories and get lean.

By increasing your reps, you are naturally burning more calories. This in turns will increase your metabolism. This is the formula for burning fat.

If you do circuit training, where you go from exercise machine to exercise machine, try increasing the number of reps that you do. Aim to complete 20+ reps in order to get a good burn. While doing the circuit training, try moving from machine to machine with out any rest in between. Rest after you have completed the last machine. Then repeat. Do this program at least three times, only resting after you have completed the last exercise machine.

This will increase your stamina which will help you maintain a very steady pace and will help you work out longer and harder.

Get the body that you want by working hard at it. You will appreciate the new you, and you will be more than likely to keep what you have earned through the "sweat" equity that you have put into your workouts.

With all of the tips that I have provided here today, you must always remember that your diet is a very important part in all of this. You have to be mindful of what you are eating. Cut the fat, cut the sugar, and cut the carbs. A very good idea is to go 30 or 40 days without eating any carbs.

Get Fit, Or Die Trying!

2009-02-02T23:59:00.002-05:00

The title of today's posting does not apply to everyone. But it appears that that is the attitude of many people that want to be in great shape, without putting in the necessary work. Plastic surgery, including liposuction, muscle implants, and other body part implants (breast are OK :)), and the use of steroids may help you in the short term, but in the long run, you will be sorry that you tried it. Do you think Kanye is in favor of breast implants after the death of his mom?

Getting in shape by artificial means is like getting a lot of money without actually working hard at it. You wont be able to keep it because you did not work for it. To truly appreciate your new body, you have to work hard to get it. By putting in the hours and days during the week to get in better shape, will make you be less likely to allow yourself to get back into the bad habits that you had before. Not that it is important for others to give us validation, but as soon as the compliments start coming in, you will do more to keep the compliments coming.

Once you start getting in shape, you will begin to improve yourself esteem. Which will make you want to maintain the progress that you have made. You are not going to achieve any great results overnight. But the desired results will be achieved if you stay focused and stick with the program. I once heard that the way to eat an entire elephant is by taking one bit at a time. This is the mind set that you must adopt in order to stay on task with regards to your workout plan.

So do not go to any extremes when it comes to your health. Artificial means of achieving a great body are costly, life threatening, and are not as fun as joining a gym and making new friends while you improve your health.

For your very own personalized fitness plan, email me at nivram1ohio@aol.com .

Is it Ok to be Fat?

2009-02-02T23:40:00.002-05:00

I am not sure if it is just me. But it seems that the more and more I look, I see young, able bodied people, male and female, that appear to have just let themselves go. It appears to be a growing problem (no pun intended) with many young people being in horrible shape. Everything sagging on people that should not have sagging in those areas at that age.

I see them all of the time. The Infamous Muffin Top! Trying to tuck that gut into a pair of skinny jeans. C'mon! Do you have any mirrors in the house? Is there anybody that could have given you an honest opinion before you left the house? Or is it you don't care? I am trying to figure this one out. I know I am not alone on this one. Many of you have seen them. And if you have not seen someone looking a hot mess, then it is probably you.

I understand that beauty is in the eye of the beholder. And that it is not good to be vain. But just looking sloppy and slovenly is ridiculous. Take some pride in how you look. Take care of the one body that you have. No one says that you have to be as statuesque as a model, but at least try to take care of yourself. If you have a medical condition this message does not apply to you.

As I mentioned, you have one body. You can not trade it in for a new. But what you can do is take the initiative to improve your health. If you you are reading this, and you know of someone that is in NEED of a gym membership, recommend it to them. Look out for your freiends and family. Working out is more fun when you are doing with some friends and family. The family that weighs together stays together. Isn't that how the saying goes?

There is more that can be done with that income tax refund check than just going on a trip and getting a new flat screen; get yourself in shape. Invest in your health. Invest in you. Buying a new pair of running shoes would be better than buying a new pair of Jordans when you know damn well you are not going to be playing basketball in them anyway.

This message is for men, women, boys, and girls. Parents; stop letting your kids grow up and out. Make them push back from the table and stay out of the fridge. Teach your kids good eating habits now so that they can carry them into adulthood. As a matter of fact, get the kids out of the house anyway. Staying in, laying up and getting chubby is not what we are all about in this new day of change.

For free workout tips, workout plans, diet tips, and fitness routines, email me at nivram1ohio@aol.com

February(already)!?

2009-02-02T10:41:00.004-05:00

We are now beginning the second month of the year. Now is a good time to measure your progress. If you have remained focus on your fitness goals, and have maintained your workout plan, you should be able to see some results by now. If not, you may need to change up your workout plan.

If you started your new workout regimen at the beginning of 2009, February 1st would have been a great day to see if you have made any improvements. If one of your goals are to lose weight. I would recommend that you weigh yourself monthly as opposed to weekly, or even daily. By weighing yourself everyday, or every week, you stand the chance of disappointment if you discover that you have not dropped a pound. This disappointment might lead to a decrease in motivation. Which could lead to you quitting. So my advice is to weigh and measure your progress monthly.

And just because you are not losing weight, does not mean that you are not losing fat. Muscle is heavier than fat. If you are doing a weight training routine and you re busting your butt in the gym, but are not losing a pound, don't fret. You are doing the right thing by burning fat and building muscle. Which in the end will result in improved muscle tone and increased definition.

I LOVE Cardio!!!!!!!!!!!!!!!!!!!!!!!

2009-01-29T18:34:00.003-05:00

Cardio, cardio, where for art thou cardio! That is the phrase that you need to lock in your mind if you have any plans on getting in shape. You can not get in great shape unless you include cadio in your workout. Cardio is short for cardiovascular exercising. It involves aerobic, and anaerobic activity which increases your heart rate, while burning calories. Cardio is very, very, very important when it comes to fitness. One, it helps burn calories. And two, it builds your stamina. An increase in stamina increases the intensity and duration of your workouts, which like a cycle, increases your ability to do more cardio, which burns calories and improves stamina, which increases.......you get the point.

What type of cardio should you do? Well there are a number of things that could be considered cardio. Running, as I have mentioned before, is a great cardio exercise. If you decide to run, I suggest that you find a pace that is closer to a sprint as possible, and do it for as long as you can keep up that pace. Exercise bikes are a good form of cardio. But again; make sure that you exert yourself and put forth the effort to actually break a sweat. There are many rec centers and gyms that offer step=aerobic classes, and spinning classes. I suggest you find one and get in there.

Cardio is even important for power lifters. Muscles are at their strongest when you have good endurance. So even if you are trying to put on weight and become stronger through power lifting, you still need to include some form of cardio into your workout plan.

So don't forget: cardio is your friend. It may be one of the most important parts of any workout plan as it has so many wonderful benefits. It is a vital part of a cycle that also includes stamina and endurance.

Did I mention that cardio helps you get cut. You will definitely see improved muscle tone as you begin to get in better shape from doing cardio.

Be Efficient

2009-01-26T11:27:00.002-05:00

Over the past 8 years, there has been a trend towards being more efficient. Living an efficient life requires that you not be wasteful, and maximize your time and energy. This movement is very important to the environment, as well as the human body. Cars are being made that run on less fuel. And our bodies are being re-created to run on less food. The belief of having to eat three meals a day is fast fading. No longer do we need to eat three meals a day unless we are doing some very strenuous work. Those among us that perform physical labor require as much food as possible to have the strength and endurance to work at peak performance. But for those that sit behind a desk for 8 hours a day, and then go home and sit in front of the TV for 6 hours, they do not need to eat as much.

This trend towards efficiency is very beneficial to us if we apply it to our lives. Being efficient can save you money, it can save you time, and it could improve your health. All good things.

There is no need to waste time, energy, or money.

Maximize your workouts by staying focused and determined to accomplish you fitness goals. Eliminate that which works against what you are trying to accomplish.

5 day workout

2009-01-22T14:54:00.002-05:00

Many of you may recall that I previously wrote about a workout plan that I personally use. It consists of a five day workout in which I work a different body part each day.

I start off on Mondays by doing chest. I do every workout that I can think of that works the chest(pec) muscles. I go hard, as this will be my only time working these muscles for a week. This will give my body time to recover, and during the recovery process your muscles and your body gets stronger.

On Tuesday, I do back(lats) exercises. I use the exercise machines to do lat pull downs and I try to find bar that will allow me to do pull ups. Again, go hard. You will have 7 days to recover.

On Wednesday, I do shoulders(delts). Thursdays are designated as Arm (triceps and biceps) days. And Fridays are reserved for legs(quads, glutes, hammies). I figure I should do legs on Fridays so that if my legs are sore after the workout, I will have all weekend to rest.

Sunday mornings are reserved for running. Notice I said running and not jogging.

Remember, if you adopt this workout plan, make sure that before you leave the gym, you can not do another set. You want to workout to exhaustion. If you feel like you can do a little more. Do it!

Someone once told me that they work out very hard but they don't sweat. I told them that that means that they are not working out hard enough. If you exert yourself, you are going to sweat. You have to make sure that you are pushing yourself. That is the only way that your body will respond with the results that you desire.

So push it to the limit!!!!!!!!!!!!!!!!

Stay Hydrated!

2009-01-21T12:18:00.002-05:00

Recently, some one inquired as to how much water is enough. Many people are under the impression that water is so beneficial that you can never have enough of it. This is false. The amount of water you need to consume depends on your daily activity level. If you are running a marathon, of course you would need to hydrate more so than a person that is just sitting behind a desk all day long.

Many people drink water for different reasons. Water is good for keeping your skin looking fresh and hydrated. Water has many benefits, and it is very important to weight loss and fitness.

You want to drink enough water as not to feel thirsty. You don't want to have too many episodes where you are feeling thirsty. Constantly feeling thirsty could lead your body to hold water as it does not know when it will get water again.

Some feel that drinking 8 cups of water a day is appropriate to maintain proper hydration. Again, this is dependant upon how active you are, and whether or not you are perspiring from the temperature.

With regards to exercising and losing weight, water plays a big part in the digestion and absorption of vitamins and minerals. You may have seen power lifters at the gym carrying around gallon sized jugs of water while they work out. Those guys do that as they are taking many vitamins and supplements, and they want them supplements to be absorbed into there bodies. The water helps in that instance, but unless you are doing a three hour, heavy workout, you don't need to drink a gallon a water during your workouts.

Just try to make an effort to drink water. The amount that you drink all depends on your activity level and your perspiration level. If you are a heavy sweater, you want to replace the water that you loss do to sweating. But don't drink too much water, as you could dilute your system and that is not a good thing.

So drink up, and stay hydrated.

A New day=A New You

2009-01-20T08:15:00.002-05:00

January 20, 2009 will go down as a date that will mark an era of change in The United States. The swearing in of a new president, who happens to be Black is a historic moment in the history of this country. It shows that more Americans want change. This ideal of change is also important to those of us that want to live a more healthy and prosperous lifestyle.

Let the events of this historic day serve as motivation for you to achieve all of your goals. If you have visualized yourself dropping those extra pounds around the waist, make it happen starting today.

Change is the new catch phrase of the day. To start off, we must change our minds and stop thinking the same way as we we did before about food and dieting. Food is fuel. We must eat to live, not live to eat. Your diet is what your meals consists of on a daily basis. Dieting does not mean starving yourself and denying your cravings. You can eat what you want as long as you are willing to put in the time and effort to work off the extra calories and fat that are associated with that double chocolate cake.

We must also change our minds about how we think of our bodies. Your body is a well tuned machine. The more you run this machine, the better it will become. Don't think of exercising as a hindrance or a tedious task that you dread thinking about. But think of it as a fun activity that gives you life and gives you energy. It is hard to think about anything that is troubling you while you are working out. Exercising is therapeutic as it relieves tension, stress, and worry.

So from here on out, let today be the day that we decide to change. Change our minds, change our hearts, and change the way we do things; for the better.

Email me at nivram1ohio@aol.com with any questions or comments regarding your workout or your diet. If you are stuck at a plateau (a level where your workouts are not producing any results) I can help you by offering free workout plans and routines to get you over the hump and make your workouts fresh and fun again.

Happy MLK Day!

2009-01-19T09:34:00.003-05:00

I was on my way to the beach to get my "Run On" for the day. Just wanted to say to all of you that today is a good day to get that workout in early. Just because it is a holiday and you have time to sleep in; don't! The time that you would have normally been at work could be used to get a great workout in.

Make no excuses when it comes to accomplishing your fitness goals. If you really and truly want it, you have to visualize it and get it. Remember, it's nearing the end of January already, and the summer will be here before you know it. Don't you want to get yourself ready now!

There will be more to come later today, but for now, get up, get out and do something!

Remember, for free workout plans, fitness tips, diet tips, and recipes email me at nivram1ohio@aol.com .

One of those days

2009-01-17T10:33:00.003-05:00

Have you ever had one of those days where you did not feel like doing a damn thing!? I am sure we all have. With regards to your fitness plan, just keep in mind the goals that you have set for yourself. You may not want to go to the gym, or go running or jogging but you should never put off doing anything that will help you obtain your goals. Whether they be fitness related or not.

On the days where you dont feel like going to the gym or working out, GO ANYWAY! You will thank yourself afterwards. If you are having a "BLAH" day, your workout will help produce chemicals in your brain that make you feel happy. A hard workout releases some of the same chemicals in the brain that sex does. I bet you didn't know that. And if you don't like sex raise your hand....I'll wait. I see there are no hands raised.So get that workout in. No matter how you feel.

At the beginning of my week, I like to do a sort of cleansing to my body. Kind of like getting rid of all of the stress and other stuff that I don't want to take into the next week. A great way to help you relax and get that "icky"-ness out is by going to a sauna room. Sitting in a sauna room for as long as you can stand it is great. I know many people can not stand to be in a room that is so hot, but trust me, you will feel like a new person when you emerge from the heat. Try it.

If you have any questions, comments, or anything that you would like to add to this blog, email me at nivram1ohio@aol.com . You can also leave a comment on this page.

Maximize your week

2009-01-15T14:07:00.002-05:00

Doing isolated exercises that concentrate on specific body parts is a great way to obtain strength, endurance, and muscle tone. For those of you that are fortunate enough to make it to the gym five days per week, this is a great routine that you can adopt.
You can lift weights and do exercises that target specific body parts. Assign a day that you will do a specific body part.
For example:

Monday=Chest
Tuesday=Back
Wednesday=Shoulders
Thursday=Arms
Friday=Legs

Find and do exercises that work the muscles of that specific body part. Do all the workouts and exercises that you know of, until you can do no more. For chest, I start out by doing 50 push ups, followed by bench pressing, followed by pec-dec machine, and end with push ups to failure.

Again, this is a great way to workout to your fullest potential while not overworking the same muscles everyday. Muscles grow as they rest, so if you are only doing chest once a week, you will get better results.

Abs can be done everyday. So what I do 500 crunches at the end of my workouts, per day.

Working out 5 days a week will give you great results. You will build your stamina and you will burn calories, which will allow you to look and feel your best.

For free workout tips, diet tips, fitness routines, and personalized fitness plans, email me at nivram1ohio@aol.com .

Bike It.

2009-01-14T13:22:00.003-05:00

Bike riding is a fun activity that the entire family can participate in. Not only is it healthy, and provides a great workout, but bike riding can also save you money. Instead of driving your car to the store, you should try riding your bicycle to the store. Just throw on a backpack to carry the items that you just purchased back home with you. There is no need to fire up the car for short trips around the neighborhood, when you can turn that that short trip or errand into a workout.

Bike riding is a great exercise because it encompasses cardiovascular exercise with strength training. It is a great way to build muscles and improve muscle tone in your legs. You can also drop a few pounds very quickly by taking your bike out and riding around for a few miles a week.

If you have any concerns for the environment,which you should,bike riding could help you do your part in saving the environment from toxic emissions that cars produce. If more and more people would ride bicycles, they would not only improve their health, but also improve the environment.

Bicycles are not expensive. You can easily find a used bicycle at a garage sale or on Craigslist.org. You don't have to spend a ton of money.

For free information regarding your workout and fitness goals, please feel free to contact me at nivram1ohio@aol.com

BRRRRRRRRRRR!!!!!!

2009-01-13T21:17:00.002-05:00

In many parts of the country it is snowing like crazy. The temperature is dropping as is normal for mid-January in many parts of the North and Midwest. But don't let that stop you from accomplishing your fitness goals. If you find yourself snowed in the house, try doing push ups or sit ups at home.

You can start by getting a deck of playing cards. Shuffle the deck and pick a card. For every card that you pick, do that number in push ups and sit ups (or crunches). You can be creative by giving face cards a value of 20. Aces could have a value of 30; it all depends on your level of strength and stamina.

If you want to exercise your legs. You could use the same deck of cards to do squats. Here's how:

Pick a room where you would be able to walk from one wall to the next without any obstruction
Hold the deck of cards in your hand
Stand with your back
take one step from the wall, squat down(keeping your back straight) and place a card on the floor in the spot that you squatted
Stand back up and take another step
Squat down and place another card in the spot where you squatted.
Repeat this process until you have reached the far wall
Now turn around and take a step towards the cards that are placed on the floor.
At each card, squat down and pick it up.
Repeat this until you have picked up all the cards from the floor

As you become more advanced, try squatting down and placing two cards on the floor, one at a time, which would give you two squats per step.

You will see that this exercise will have your legs burning.

This routine is often used by boxers to build strength and endurance in the quads(thighs). You will also improve your definition.

Try it.

As you can see, there is no excuse for missing a workout. When you cant make it out of the house, you can still get a good workout in.

Speaking of snow: Be careful while shoveling snow in extremely cold weather. Even if you are in tip top shape, shoveling wet, heavy snow for a long duration in cold weather puts extreme stress on your heart and could lead to you passing out. If you have to shovel snow, do it in small phases and/or try to get someone to help.

For free tips, personalized workouts, or diet pans feel free to contact me at nivram1ohio@aol.com

Soy:The Other Meat

2009-01-12T20:07:00.004-05:00

If you have made an effort to lose weight for the new year, you may want to include a change in diet to your plans. Exercising and working out alone will not guarantee the results that you want to achieve unless you change your diet and your eating habits. Soy products are a good source to help you achieve that change.
Soy products are healthier for your body. Many soy products are naturally fat free. Soy products are also high in protein, which is very essential to keeping that blast furnace inside of your body fired up, and burning calories.
You can purchase soy milk, soy burgers, and even veggies made of soy. It is a good substitute for those that may have decided to leave red meat out of their diets (good idea).
So while shopping for more healthier products at the local supermarket, try looking in the organic section of your local supermarket to find healthier alternatives to your recipes. The belief that soy and other organic products are more expensive is not always true. But what price are you willing to pay for good health?

Remember, as always, for FREE personalized workouts, diet plans, workout plans, or any suggestions you may have for me, contact me at nivram1ohio@aol.com .

Burn Baby, Burn!

2009-01-08T19:29:00.002-05:00

Those among us that can eat, and eat, and eat whatever they like, and still not gain a pound have the advantage of having a high metabolism. That means that their bodies burn the food that they consume at a very fast rate. The older we get, the slower our metabolism becomes.
If you are trying to lose weight, you have to burn off, or workout strenuously enough to burn more calories than you have consumes.
One good way of increasing your metabolism is to run. Running is the best exercise by far in terms of burning calories.
If you use dumbbells, or free weights, or even exercise equipment, you can increase your metabolism by doing higher reps per set. In other words, if you are looking to burn calories and increase your metabolism; instead of doing 50 lbs. curls 10 times, do 35 lbs. curls 20 to 25 times. Choose a weight where by the time you get to the 17 or 18 rep, you are really feeling a burn. If by the time you get to 20 and you feel as if you can do more, you may have to increase the weight.
Also, you can find a weight that is comfortable to you and do this weight until failure. Meaning do it until you can't do anymore.

Remember, for free workout tips, diet tips, workout plans, or recipes, feel free to contact me at nivram1ohio@aol.com

Eco Fit Bailout!!!

2009-01-07T13:01:00.003-05:00

In these trying times of economic instability, it is good to know that if you have your health, you have everything! Be happy and thankful for the fact that you are an able bodied person that can get up and walk, jog, or run. There are many people that would pay all that they have to be able to do the little things that many of us take for granted. All the necessities to survive a workout are free: Air and Water.

So when you are running on that treadmill, or contemplating cutting your workout short, just think of how fortunate you are to even be able to exercise. When your muscles get fatigued and your lungs start to burn, keep pushing! Don't stop until you have finished your workout.

With that said: Good Health=Good Life! Everything that you do, do it with enthusiasm and passion. By doing so, you ill see that all of your fitness goals, as well as life goals, will be achieved.
You have everything that you need to succeed. Now get your workout on! The summer will be here before you know it.

Early to bed, early to rise........

2009-01-06T09:27:00.002-05:00

If at all possible, getting your workout in before going to the office is a great idea. It will ensure that you have a great day. Your body releases hormones while you workout that cause you to feel good. This good feeling will transfer over to the rest of your day. Knowing that you have gotten your workout out of the way for the day allows for you to plan for other things. Getting in shape involves efficiency. Use your time wisely. Also, the gyms are not as crowded in the morning as they are in the evening. You will be able to get in and get out of the gym very smoothly.
You will notice how much better your day goes and much better you feel after a morning workout. Afterwards, eat a healthy breakfast and be on your way.
For those that do not have time to make breakfast, you can try making a protein shake that could hold you over to lunch time. Here is my recipe for a protein shake:

Two scoops of Twin Lab No Whey vanilla protein powder
12 oz. of your favorite 100% juice
1 banana
4 cubes of Dole pineapple(canned)

Place the ingredients in a blender and blend for one minute, or until fruit is in little pieces. Then enjoy. This is a great source of protein and it also has vitamins and minerals that your body needs after a workout. Of course you can substitute your favorite fruits into this recipe.

Beware!

2009-01-05T17:48:00.006-05:00

There are many commercials for diets and pills that advertise that they can burn fat off of your body without you having to do a thing. This is not true! The only thing that will get skinnier is your wallet from buying all of the misleading products on the market. There is no magic pill. If there were, everyone would be taking it, and it would not be $19.99 if you order now!

You have to get in the gym. You have to get active. That is the bottom line. Increasing your physical activity will get you in shape. Whether you are walking more, running more, lifting more, or doing more cardiovascular activities; it will all help you get in better shape than you were before.

I understand that joining a gym is not an option for many people due to time restraints(having children to care for) and due to monetary reasons. The economy has effected many industries in America, including the fitness industry. That is why now is a great time to join because many fitness centers are dropping their prices to get people back in. So consider joining a gym.
If you can not find an affordable gym, there are recreation centers in every city. You can find some treadmills or stationary bikes there, I'm sure.

If that doesn't work, just going out, taking a walk or running is free. You can even take the kids.

A consistent workout plan, along with healthier eating, will get you the results that you desire. So get busy.

For free personal workouts plans, fitness advice, or diet plans, contact me at nivram1ohio@aol.com

Time to Get Started.

2009-01-04T21:48:00.002-05:00

The New Year officially begins on Monday. All of the parties and celebrating is over. It is time to get to work. It is time to work towards achieving all of your goals for 2009.

With regards to fitness, there is nothing like starting the week out with a great workout. As you know, the gym is going to be extra crowded this time of year because of the Resolution Warriors. They tend to fall off about February, so stick in there and have some patience when you see that all the workout machines are being used. While waiting to use a specific machine, make sure that you use that time wisely by warming up and stretching. Warm and loose muscles work best.

For those of you that do not plan on attending or joining a gym this year, Monday is also the first day towards you achieving your fitness goals. Whether doing push ups at home, or laps up around the block; just stay motivated and never lose sight of your goals.

Happy New You Year

2009-01-02T10:00:00.002-05:00

This time of year gives us all a new sense of motivation and inspirations to start the year off on a good note. We make resolutions and plans to have a better year than the year before. This is evident by the crowds that you will see at the gym during the month of January. But why do the crowds seem to wear thin after January? By March, all of those that promised themselves that they would lose weight have stopped trying to acheive their goals. People that make plans to lose weight and become more fit fall of because losing weight and getting i shape is not really that important to them. If it were, they would not stop until they have achived their goals. By the end of the new year, they are making the same false prmise to themselves again, and again with the same results.
You can never sow seeds of being a quitter into your soul. Make realistics goals and do what ever you need to do to accomplish them. If your goal is to lose weight, make sure you tell everyone who will listen. By doing this, you sort of put pressure on yourself because you have told all of these people that you were going to lose weight and get in better shape. Now you must keep your word as to not look like you were just blowing smoke.
It takes commitment, desire, ability, and motivation to maintain your workout plan. Find a partner that you can workout with. By doing this, you will be accountable to your partner which will ensure that you show up. And it will also help push you as competition is always healthy.
So Happy New Year. Get up, get out, and get that body that you have always wanted. 2009 is going to be the best year ever!

For workout plans, recipes, and other information you can email me at nivram1ohio@aol.com

Just Do It!

2008-12-28T22:37:00.003-05:00

I am not sure if I will get in trouble for using Nike's slogan, but oh well. It seems to fit this subject. We are all different. we are all motivated by different things. What will it take for you get get in shape and stay in shape. Does it take a doctor to tell you that if you do not workout you will be dead soon? Does it take for your wife to threaten you with divorce if you do not drop a few pounds? Or will it take for your children to ask that you not drop them off a block away from school as not to be seen in public with you? Or is it to get into that size 5 dress by the time your high school reunion comes around. Whatever the reason, use it.

When working out you have to stay motivated. It is not always fun running on a treadmill or riding a stationary bike for miles while your legs are burning. There are going to be days when you want to give up and say "to hell with this!" But you have got to keep on pushing.

Find out what motivates you. Discover what you have to do or say to yourself that will make you get to the gym on days you don't feel like it, and finish your workout strong when you are there.

Working out on days when you are feeling down i a great way to improve your attitude. Your body releases hormones that will cheer you up. Also, working through difficult times will help build character, and it will prove that you are not a quitter.

Remember, for recipes, diets plans, or workout plans, email me at nivram1ohio@aol.com

Let Burn!

2008-12-28T22:24:00.004-05:00

Now that I have your attention. I want to be real if I can. Just for a minute. I am not going to be obscene here, so you don't have to worry about getting in trouble if you are reading this at the office. But did you know that you can burn calories while having sex? I am sure it does not take a rocket scientist to figure this one out. Usually when there is sweat present, there are some calories that have been burned. So let it burn, let it burn!

The amount of calories you burn depend on the position and the amount of time that you may be engaged in your sensual fitness routine. But don't get caught counting calories out loud, your partner may want to think that it's all about them and not another part of your workout plan.

While we are near the subject: have you ever noticed how toned and defined exotic dancers legs are? Ladies you may want to take notice. The next time your health club or gym has an exotic dancer class, or pole dancing class, make sure you sign up. It will be fun and it will get those legs toned up. There are a number of videos on the market that you can try at home if you are too shy to do the routines in public. Just remember, the goal is to get in shape, we are not trying to audition for the Stripolympics!

The Good and The Bad

2008-12-28T22:04:00.004-05:00

I would like to remind you that lifting weights and engaging in strenuous exercise can be very rewarding, but it most definitely comes with its positives and negatives. Your life will change for the better as soon as you take one step towards accomplishing your fitness goals. But just like life itself, exersicing,a nd getting in the greatest shape of your life comes with consequences.

So here is the good news about getting in shape:

Look Better

Feel Better

Smell Better

Skin looks clearer (is that a word?)

Increase in stamina

The opposite sex begins to notice you

Now the down side of getting in shape:

Constant compliments from family and friends

Clothes do not fit anymore

Have to go on shopping spree to refresh your wardrobe

Become more attractive, thus losing sleep from staying up and out all night with significant other who all of sudden can't keep their hands off of you

People mistaking you for a model

So if you and when you make the decision to get in shape, just be prepared for the consequences of your actions.

Of course I am kidding about the negatives to getting in shape. But you get the point.

Remember for free workouts and or diet plans email me at nivram1ohio@aol.com

Get it In

2008-12-28T14:19:00.002-05:00

Often times we are not able to make it to the gym. But many of us will run red lights and stop signs to make it home in time to watch our favorite television shows. With that being said, make the hour or so that you are watching television pay off for you with regards to your fitness. While watching your favorite television show, try working out during the commercial breaks. You can do sets of push ups, sit ups (or crunches), and/or squats in the two minutes until your show resumes. For those that spend alot of time in front of the television, the commercial breaks could be used to help you stay in shape and accomplish your fitness goals.
If you happen to have a treadmill or stationary bike, you will be surprised to find how many minutes and miles you can get in while watching football on Sundays.

Merry Christmas

2008-12-25T13:10:00.002-05:00

Remember, today you can partake of all that is good about Christmas dinner. But just remember that when you return to the gym, you will have to put in a little extra time in order to burn the calories that you have consumed. But hey, it's Christmas! Who is worried about that right? Enjoy this day.

If you must cheat...

2008-12-23T10:52:00.002-05:00

I am going to give you permission to cheat! A planned "cheat day" helps you to stay on your program better in the long run. If you're too strict all the time, you're setting yourself up for cravings and binging. One cheat meal per week will have only a minor effect on your progress. If you've been on a strict healthy diet plan, a cheat meal might actually be good for you! It will boost your metabolic rate and give your body the signal that you're not starving and that it's OK to keep burning a lot of calories. Over the holidays, schedule your dinners and parties so they fall on your cheat day. Then, on the other days of the week, be steadfast! Just the fact that you know you have a "cheat day" coming up will relieve the pressure of staying on a strict diet for a long time. Also, when you do have your cheat meal - ENJOY IT! If you're going to eat it and feel guilty, then don't have it at all. If you've stayed with the program all week long, then when "cheat day" rolls around, you deserve it! You can relax and enjoy it. Just remember to get right back on track once this meal is over. Plan your meals, follow the plan closely, and look forward to your next scheduled"cheat meal."
Sound like a plan?

Increase the Reps; Burn the Fat!!!!!!!!!!!

2008-12-21T18:51:00.003-05:00

We want to exercise so that we feel and look great. Many of us have adopted a workout program to lose weight, and to become healthier. But in order to look our best, we have to burn the fat.

MyTunes!

2008-12-21T11:11:00.002-05:00

An important part of maintaining your fitness goals is to stay focused and to stay motivated. And what better way to stay focused and motivated than while listening to your favorite songs while you workout.
It seems as though Mp3 players are becoming less and less expensive by the week. I have seen the prices range from $19 to $250. Any one will do. Most have enough storage space to allow you to have hours of music available to you while you. Enough for when you hit that 60 minute mark on the treadmill.
Uplifting and motivational songs are always good. I personally have listened to motivational speeches and audio books while running or on a stationary bike. It helps pass the time and take your mind off of that pain that you are feeling in your lungs and legs while running. Making your workouts fun is very important. Exercising while smiling inside does your body good.
So go out, get an Mp3 player, download your music to it, and hit the road.

Happy Holidaze

2008-12-20T12:56:00.002-05:00

With all of the festivities and celebrations that occur during this time of year, many of us do not have time to fit our workouts in between all the parties. The progress that you may have made up until now can not be forgotten. Do not ruin the accomplishments that you have achieved by over eating and drinking. If you are not able to make it to the gym as you normally did, try taking the stairs at work, or taking the stairs at the mall while shopping for gifts.
After all of the parties are done, and the new year is here, make sure that you get back to your workout plan to continue to achieve your personal fitness goals. After a layoff, it is hard getting back in the grove. So you may have to step up your workout a bit after the holidays.

The True Definition of Diet.

2008-12-17T19:07:00.002-05:00

A diet is merely what you eat on a regular basis. It is not starving yourself, or not eating anything good or tasty. It is only what you decide that you will eat. Eagles have a diet of fish and small animals. Birds have a diet of worms. Cows have a diet of grass. As a person who wants to lose weight and keep the weight off, your main goal is to adopt a diet which will help you do so.
So when you think of diet, do not think of it as not eating or starving yourself. Think of it as what you are going to have your daily meals consist of. That is all that a diet is. That's why so many people fail when they decide to "diet", because in the false use of the word, many have misinterpreted the meaning.
Now that you have decided to lose weight and get in shape. Of course you are going to want to include into your diet only healthy foods. Just remember that a diet does not mean starving yourself. It just refers to what you eat on a regular basis. So make your diet consistent with your goals of getting in shape and staying there.
Just one more point, and this is a good one: If you are having trouble cutting back on the junk food and poor eating habits, maybe you are not as interested in getting in shape like you said you were.

Lay off the salt.

2008-12-16T21:54:00.003-05:00

Salt makes everything taste better, right? But salt is a detriment to anyone that is trying to lose weight. Salt holds water. It will give you the sensation of being thirsty, which will increase your consumption of water or other liquids. You do not want your body holding any more water than it really needs.
Often times when we are trying to drop a few pounds quickly, like for that class reunion, we have to be mindful of what we are putting in our food. Adding to much salt to your food will not help you lose the weight that you want.
So try to decrease the use of salt in your dishes. I know its going to be hard, and coming from a confirmed salt-a-holic like myself, things just don't taste as good without salt. As you get used to preparing meals without, you will be asking yourself , "why you didn't do it a long time ago?"

Get some ZZZZZZs

2008-12-15T07:52:00.002-05:00

Did you know that your body burns calories while you are asleep? Getting a good night's rest, maybe 6-8 hours, does your body good. World class body builders and professional fitness competitors make it a rule to get in at least 8 hours of sleep to get themselves in top competition form.
After a day of working at the office, and then working out at the gym, your body needs rest so that it may perform its own "self-recovery". Your body has the ability to heal itself while you are asleep. Muscles that are sore after working out have to be repaired so that they become stronger. This is all done while you are sleeping.
So make sure that you are getting the proper rest so that you can maintain your workouts to the best of your abilities.

Output greater than Input

2008-12-13T10:22:00.003-05:00

Stay Hydrated!

2008-12-11T11:03:00.002-05:00

Drinking water and keeping your body hydrated is very important. Not only is your body mostly comprised of water. Water helps food digestion and helps your body absorb vitamins, minerals, and nutrients that are helpful and healthful.
Many people have the belief that if they stop drinking water, that they will lose weight; that they ave "water weight". That is not the case. If you are not properly hydrated, your body turns into self preservation mode, and will begin to hoard water. As it does not know when the next time it will get some.
Therefore, when you work out, make sure that you are breaking a sweat. But most importantly, make sure that you drink plenty of water.
When I work out, I visit the water fountain in the gym in between sets.

Work Out!

2008-12-09T08:22:00.002-05:00

To achieve most goals, one must push himself to the limit. When you workout, make sure that you are pushing yourself to the limit. If you find that the weight that you are lifting are too lite, or the distance that you are running(or walking) is not making you sweat: STEP IT UP!
In order to begin to see result, you are going to have to push your self. If while doing push ups you find that doing 20 push ups are easy. Try doing 30. Muscles grow and fat is burned when you use energy.
Remember working out is not supposed to be painful, but it is supposed to hurt. And that is hurt in a good way. The soreness that you will feel after a hard workout will go away as you maintain your fitness plan.

One step at a time.

2008-12-07T11:41:00.002-05:00

A man was once asked, " how do you eat an elephant?" His reply was, "Simple! One bite at a time." This should be your belief when it comes to your fitness plan. No matter how impossible your weight training goals may appear, you should understand the fact that you can take small steps towards achieving them.
Ask any person that you see at the gym or running at the park, and they will tell you: No one starts out being in great shape. They will tell you that it is a process. World class athletes and body builders all had to start at the same place you do:at the bottom. The best thing about starting at the bottem is that you have no where to go now but up. So just know that you have to take baby steps until you are able to run in full flight.
So do not get discouraged. If you stick to the program, stay focused, and never give up, you will achieve all of your fitness goals and be on your way to the top!