The Polar heart monitor F11 is a popular fitness watch that has fitness testings abilities and can even create a personal fitness program that can help you achieve your goals. With the Polar OwnIndex VO2 Max fitness test, the Polar F11 watch can measure your level if fitness in about five minutes flat. The OwnIndex features is designed to help you assess your level of progress over time. It provides you with a meaningful measurement of how fit you are on a given day, which helps you to assess whether you have improved, or have not improved over a period of time.

The most notable feature of the Polar F11 HRM watch is the Keep U Fit features, that can create a fitness routine that will help you to lift your level of fitness. In conjunction with the Polar OwnZone feature, it can tell you exactly how hard you need to work out on a given day, but also allows you the option of overriding the given intensity level with three pre-set exercise sets that allow you to train at the level of your choosing. When training at an intensity level, heart rate zones that use the fitness chest strap heart rate monitor. Using a heart rate zone, the watch will sound an alert whenever you are pushing too hard, or are not pushing hard enough to achieve the desired fitness gain.

The chest strap of the Polar F11 heart rate monitor is designed to transmit a coded signal that is resistant to crosstalk interference. This ensures that the signal between the chest strap and the wrist watch is not interfered with by other heart rate devices, power lines or exercise equipment. The Polar F11 monitor watch is also designed to accurately measure the number of calories you have burned over a period of time.

With support for 12 exercise files, the Polar heart monitor F11 watch can store detailed summaries of your last 12 sessions and allows you to review each with a summary screen that shows you the number of calories you have burned, your running time, the time spent in each zones as well your average and maximum heart rate for the session and more. You can also view the cumulative totals of this information over a period of time using a similar summary screen. The Polar F11 HRM watch is one of the most power fitness sports watches for athletes who are seeking a watch that can guide them as well as track and help analyse their improvements over a period of time. The watch is quite attractive and feels comfortable on the wrist, which is perhaps why the Polar F11 is one of Polar’s most popular fitness watches.

Source by Rod McAnally

Working Out in Los Angeles

The recent months have been full of change for me, one of which being the switching of my personal training business from the Orange County area to the Los Angeles area, what a difference! In the midst of training for an upcoming bodybuilding show in September, my diet and cardio have had to become exponentially more strict and intense. Just like many of you out there, I too dread the thought of waking up to an hour of Stairmaster or treadmill training, particularly before breakfast. Who wouldn’t want to start off with a nice stack of strawberry pancakes and a t-bone steak from the nearest IHOP! Alas, it’s not going to happen for me, at least for now. But the one thing that I can do, and it’s something I wanted to share with all of you, is the ability to change up my boring cardio routine, all with the help of my new location in Los Angeles. You see, there’s nothing like getting in a good workout in an environment that motivates you and gives you the thrill and exhilaration that you won’t find in any indoor gym. By taking my workout outdoors, I’ve been able to eliminate the dreaded hour of morning cardio staring at the clock, watching the seconds tick by. Here, I’d like to share with you some of my favorite environments, all nearby in beautiful Los Angeles.

For those of you that enjoy the beach, nothing beats a morning workout near the beautiful California coast in Santa Monica. Near the Santa Monica pier there is an area complete with rings, pull up and push up stations, a rope to climb, as well as room for many other exercises. For me, I like to begin my work out on the rings, work my way through the bar, and finish it off with a grueling rope climb that challenges my upper body strength like nothing else in any indoor gym. After repeating this circuit 4 times, I complete my workout with a 2-3 mile run on the shore, enjoying the coastal breeze and the sound of crashing waves distracting me from my body’s physical stress.

Next, I’d like to mention the one and only UCLA stadium which is open to the public. I enjoy coming here on weekends because nothing beats a hardcore workout in the college campus of one of our very own LA sports champions. Starting off with 8 sets of 100 yard sprints with a 1 minute rest in between sets, I get my heart rate going to prepare for the intensity yet to come. I then strap on a weighted vest and head for the stairs. Half way up the stairs, and back down for a total of 10 tiring sets. Does it hurt…HECK YES! But the results are beyond worth it. The bars and ropes at the end of the football field conclude my work out here with about 3 circuits. For those of you that are just beginning, start off at a slower pace, this is an advanced workout and to prevent injury, listen to your own body.

Lastly, here’s an activity that we all can remember enjoying as kids, plain and simple bike riding. There’s nothing quite like the simplicity of riding a bicycle, something that for many of us can take us back to pleasant childhood memories of the days when we had not a care in the world. As children, many of us ride bikes for hours on end, never watching the clock to see when it would be time to stop, and most of us not finding it tiring or physically draining. I thought to myself, why ride a bike in a stuffy gym when I can buy a real bike and pedal away with the scenery of downtown Los Angeles beside me. With a good mp3 player and my new bike, my 7 am cardio session flew by me before I even knew it! Since my first ride, I can’t help but get my cycling in twice a week, you simply can’t get over the excitement!

We see now that you don’t have to live near green pastures, forests or mountains to get a good quality …

Fear Vs Hope: Semantics in Healthcare

The words we choose can affect our health, recovery and overall outlook on life. As doctors, we are always learning how to communicate more effectively with patients. Choosing specific words in certain circumstances can completely alter a patient’s belief in their ability to heal themselves, and therefore can drastically affect the results they experience under our hands as Chiropractors.

One example is the word “chronic”, medically defined as a condition lasting longer than six weeks. You must admit, the word “chronic” feels more intense than that. We tend to associate “chronic” with “never-ending”, “degenerative”, “progressive”, “disabling”, “lifelong” and sometimes even “hopeless”.

Now, if you believe that chronic conditions represent these things, which most people I meet do, how likely will you be to overcome the condition? If someone of authority tells you that your condition is chronic, and therefore possibly disabling, and something you will have to learn to live with (perhaps managing it with medications for the rest of your life), it’s kind of depressing, right?

My experience tells me that patients who believe this line of reasoning, accepting these definitions of a “chronic” condition, are less likely to improve.

Let’s try another word, like “persistent”. It’s true, a “persistent” condition may end up being all those things listed above, but doesn’t this word also have inherent in its meaning the possibility of ultimately going away, as we might describe a persistent cough or bad infection, or the persistent bad behavior of a child or dog?

We must be careful of the words we accept for ourselves-the words we use to describe ourselves and our conditions. We should also be careful of how we choose to identify with our conditions, like saying “my back pain” or “my chronic neck pain”, as if it’s something you embody and will always be a part of you. This may seem subtle, but choosing to use words like “my chronic migraines” instead of, for example, “the head pain I experience”, can begin a long-term identification with that condition, making it much more difficult for you to recover from (if, indeed, there does exist a possibility for you to recover from it).

I personally am very careful about the words I use when offering a diagnosis to my patients. I do see a lot of neuromusculoskeletal conditions that, over time, may worsen, especially if specific care is not taken to correct the imbalance leading to the problem. Long-term conditions in the spine typically get named “degenerative”, as in neck or back pain caused by degenerative osteo-arthritis. But one thing that remains uncertain with conditions such as these-it’s nearly impossible to predict just how fast the condition will degenerate, which patients will succumb to more sinister degeneration, and which patients may slow the process down, and in some cases reverse the problem.

It may sound a bit silly, but I refer to degenerative arthritis as “wrinkles” in the spine, or “wear and tear”. It gets the point across while avoiding the use of the word “degenerative”, and it leaves open the possibility for improved function and healing, the chance that maybe, just maybe, tomorrow might feel better than today. And since no one ever knows for sure the exact prognosis for any one patient, I suspect it’s better to be a bit more open with predicted patient outcomes. Of course, I understand that in some cases patients really do wish to hear their doctor’s prediction for how long they might have given certain perilous disease processes. But I am also aware of many patients who end up living well past their doctor’s prognosis.

On another related tangent, where does “developing” in one’s life end and “aging” begin? Raising my daughter, I get to marvel at the developmental milestones she reaches, and as any parent will tell you, sometimes a new quality of maturity can be witnessed in your child when they wake up in the morning after one night’s sleep. Yes, sometimes you can actually see a difference in your child overnight!

We all agree that babies, teens, and adults age with each passing day, and that some qualities continue to develop throughout our lives, but somewhere along the way we stop seeing our trajectory …

How to Select a Gym to Match Your Goals

So you want to join a new gym. How should you choose amongst the many and varied gyms out there? It can be confusing to prioritise all the different considerations, and very easy to be swayed by a good salesperson when you visit a gym. Arm yourself with this checklist so that you make the best decision for you. And always visit a number of gyms before making your final decision.

Location

You need a gym that’s convenient to get to. If it takes too long to get to, you’re less likely to use it as often as you should (ideally 3 times a week). So consider one within walking distance (cuts out the problems of public transport delays or traffic jams), or if you’re driving there, check ease (and cost) of parking. One near home or work would be ideal, depending on the days and times you wish to train.

Beware, just because a gym is geographically quite near you, doesn’t necessarily mean it’s convenient. I live in London, and one gym I joined was 2 miles down the road, but the public transport to that gym was so slow, it took me longer to reach than the next gym I joined, 3 miles away, but really well connected with a door to door train ride. So make sure you do the journey at the time you plan to use the gym, go get an accurate idea of journey times.

Equipment

The key question you need to ask yourself is, “what are my goals?”. Then choose a gym whose equipment matches your goals. So if you’re after muscle growth, choose a gym with ample free weights (dumbbells and barbells, cable crossovers, benches with both flat and incline options, squat racks). And if yoga and stretching is your thing, you need a gym with a yoga studio and plenty of space for stretching.

Check out the layout of the gym. Does it feel energising to you? Is there space to move around? Is the balance of equipment right for you? Personally I don’t like vast rows of treadmills as far as the eye can see, with little alternative cardio equipment (cross trainers, bikes, rowing machines). And I hate small cramped free-weights areas, I like my free-weights areas to be spacious and a good distance between weights benches to avoid bumping into the person next to you. I’ve been in some gyms in Australia where the free weights areas were awesome. Less so in the UK.

Another thing to consider is the music in the gym. Do you want loud music, or do you prefer to work out in a quiet atmosphere? One gym I used had 2 floors with an open mezzanine, with loud rock music from the upper level clashing with the loud pop music downstairs, which was massively irritating to the ears.

Staff

The first people you’ll probably see are the reception staff. Are they welcoming, friendly, knowledgeable? All these things count for a lot if you’re going to interact with them every time you come to the gym.

Then consider the availability of gym instructors and personal trainers. Are they available, attentive, and approachable? Talk to them and you’ll see.

One thing that put me right off one gym I visited was reception staff eating doughnuts, painting their nails (and that was just the guys), and when I left, I saw one of the gym instructors standing outside smoking a cigarette. Ugh.

In contrast, my current gym has friendly, lively, chatty and knowledgeable staff. It makes such a huge difference to your gym experience. All the personal trainers and gym instructors have their photos on the wall, with a brief biog about them. I chat to them about the latest workout trends, nutrition tips, and they’re all really knowledgeable. So when you visit a gym with a view to joining, try chatting to some of the staff and you’ll get an idea of how friendly and knowledgeable they are.

Showers & Changing Rooms

This is where most gyms let themselves down badly. The changing rooms are often cramped, with small/narrow lockers which are a struggle to get all your stuff into. Once I took a sports bag …

Fitness First

Whatever your reasons you are to be commended, but how exactly does one go about getting into shape. Well here are a few suggestions to improve your fitness health and lifestyle. With each suggestion there are pros and cons, some will work for some people and some will not, try and decide what fits you and your circumstances best.

Join A Gym – This is a pretty obvious place to start. At a gym you have a variety of methods of getting fit, whether it’s aerobically or based on toning muscle you will find this a great place to start. At a gym you can get the help of a professional who will guide your fitness while keeping their well trained eyes on your progress. However, while a gym is a great way to get fit, it’s also very expensive and can be time consuming!

Running – A great way to get fit and virtually free! If you want to take up running a word of caution, running can cause injury. You must follow routines and have good quality foot wear. Running on tarmac is usually more convenient but it can damage your knees, so where possible try to run on grass or even better on a beach if this is an option. When you start off running, start slowly and build up the distances over the weeks. Start by slowly jogging for 5 minutes, as your fitness increases you can run further and at a faster pace. Do not push yourself to hard as this will lead to injury. Experts recommend doing a full run on day one, day two run half the distance at a slower pace, this relaxes the muscles and lessens the chances on injury. Then on day three rest. You can then start the cycle over. This is a great way to improve fitness and it will really enhance your endurance.

Swimming – Possibly the best way to get fit! Swimming tones all of your body and gives all your muscles an excellent work out. The great advantage of swimming is that it’s almost impossible to injure yourself. Many people swim to recover from injury and this can be a great way to build up worn down muscles. Similar to running, don’t over do it and take a day to rest up on a regular basis so not to exhaust your muscles. Again start slow and build up distances as you increase your level of fitness. The only real disadvantage of swimming is that you need somewhere to do it, some people may not have a nearby pool so this could be an issue. Otherwise swimming is a great fitness booster.

Aerobics – Something that is not as popular as it once was, but is still a really good way to get fit. Whether you join a class or do it in the privacy of your own home, this is a great way to get fit. It’s a low impact activity so again the danger of injury is minimal. Buying DVD’s to watch and follow fitness programmes is very helpful and can really improve muscle tone and general fitness. The only possible downside to aerobics is that if you want to be super fit it tends to be limited. You will probably have to do something else as well to take your fitness to a higher level.

Cycling – Another great low impact activity that really can get you super fit. After purchasing a bike it’s pretty much free and as you increase the distances you cycle you can travel round some interesting places which makes it an enjoyable activity. The risk of injury is low, unless you fall off, then this can be a real danger. But if you ride sensibly and safely you should not have any problems and you will find cycling a wonderful way to boost fitness levels.

Sports – This is one that many people take up. Some people find running or swimming boring as it can just be you on your own. They need the thrill of competitive games to excite them. Playing sport on a regular basis is a great way to get fit. Depending on the sport …

Cardiovascular fitness is sometimes referred to as “cardiovascular endurance” because a person who possesses this type of fitness can persist in physical exercise for long periods of time without undue fatigue. It has been referred to as “cardio-respiratory fitness” because it requires delivery and utilization of oxygen, which is only possible if the circulatory and respiratory systems are capable of these functions.

The term “aerobic fitness” has also been used as a synonym for cardiovascular fitness because “aerobic capacity” is considered to be the best indicator of cardiovascular fitness and aerobic physical activity or exercise is the preferred method for achieving it. Regardless of the words used to describe it, cardiovascular fitness is complex because it requires fitness of several body systems.

Good cardiovascular fitness requires a fit heart muscle. The heart is a muscle; to become stronger it must be exercised like any other muscle in the body. If the heart is exercised regularly, its strength increases; if not, it becomes weaker. Contrary to the belief that strenuous work harms the heart, research has found no evidence that regular progressive exercise is bad for the normal heart. In fact, the heart muscle will increase in size and power when called upon to extend itself. The increase in size and power allows the heart to pump a greater volume of blood with fewer strokes per minute. The average individual has a resting heart rate of between seventy (70) and eighty (80) beats per minute, whereas it is not uncommon for a trained athlete’s pulse to be in the low fifties or even in the forties.

The healthy heart is efficient in the work it does. It can convert about half of its fuel into energy. An automobile engine in good running condition converts about one-fourth of its fuel into energy. By comparison, the heart is an efficient engine. The heart of a normal individual beats reflexively about 40 million times a year. During this time, over 4,000 gallons, or 10 tons, of blood are circulated each day, and every night the heart’s workload is equivalent to a person carrying a thirty-pound pack to the top of the 102-story Empire State Building.

Good cardiovascular fitness requires a fit vascular system. Healthy arteries are elastic, free of obstruction and expand to permit the flow of blood. Muscle layers line the arteries and control the size of the arterial opening upon the impulse from nerve fibers. Unfit arteries may have a reduced internal diameter because of deposits on the anterior of their walls, or they may have hardened, nonelastic walls.

Fit coronary arteries are especially important to good health. The blood in the four chambers of the heart does not directly nourish the heart. Rather, numerous small arteries within the heart muscle provide for coronary circulation. Poor coronary circulation precipitated by unhealthy arteries can be the cause of a heart attack.

Veins have thinner, less elastic walls than arteries. Also, veins contain small valves to prevent the backward flow of blood to the heart. The veins are intertwined in the muscle; therefore, when the muscle is contracted the vein is squeezed, pushing the blood on its way back to the heart. A malfunction of the valves results in a failure to remove used blood at the proper rate. As a result, venous blood pools, especially in the legs, causing a condition known as varicose veins.

Good cardiovascular fitness requires a fit respiratory system and fit blood. The process of taking in oxygen (through the mouth and nose) and delivering it to the lungs, where the blood picks it up, is called external respiration. External respiration requires fit lungs as well as blood with adequate hemoglobin in the red blood cells. Insufficient oxygen-carrying capacity of the blood is called anemia.

Delivering oxygen to the tissues from the blood is called internal respiration. Internal respiration requires an adequate number of healthy capillaries. In addition to delivering oxygen to the tissues, these systems remove CO2. Good vascular fitness requires fitness of both the external and internal respiratory systems.

Cardiovascular fitness requires fit muscle tissue capable of using oxygen. Once the oxygen is delivered, the muscle tissues must be able to use oxygen to sustain physical performance. …

Body-Solid GEXM2000 Multigym Review

Are you looking for fitness equipment that can give you a full-body workout without taking up too much space or needing constant servicing? If so, the Body-Solid GEXM2000 Multigym may be just the machine you’ve been looking for. Let’s look at some of the pros and cons of this multi-functional exercise machine.

Pros of the Body-Solid GEXM2000

The Body-Solid GEXM2000 is a traditional multigym that has been on the market for several years. Despite this, it is a truly versatile machine that’s hard to beat. Here are some of the exercises you can do to exercise your abdominals, biceps, triceps, glutes, thighs, quads, and more:

Bench Press
Ab Crunches
Leg Curls
Pull Downs
Seated Rows
Leg Curls
Bent Over Rows
Triceps Press Downs

Also, if you don’t have a lot of room, don’t worry. The Body-Solid GEXM2000 offers a nice, compact design, and will fit into a space of 4′ x 5′. But not only is it made for tight spaces, it’s also made for comfort. This machine has thick, comfy seats, extra-large foam rollers to reduce stress on the knees and buttocks when exercising for long periods of time. They are also adjustable (in terms of height and resistance) so that people of all physiques can enjoy a good workout.

Cons of the Body-Solid GEXM2000

Now certainly this (or any) multigym isn’t right for everybody. Multigyms are more expensive than many other types of fitness machines such as treadmills and cross trainers. So if you’re not sure if you can devote the time and effort to regular exercise, you may be better off going to a fitness centre or buying a less expensive item when first starting out. You can also invest some more money into fitness once you’re sure you are fully committed. Also, multigyms generally require some assembly. This means you must read the instructions carefully and take the time to assemble it right. An improperly assembled machine can increase the risk of strain or injury.

All things considered, the Body-Solid GEXM2000 multigym is a good investment for beginners or experts who want to shape up and trim down. They offer a tremendous number of exercises to enjoy in the comfort of your own home. So if you’re ready to raise your metabolism and get rid of unwanted body mass, why not give this quality piece of fitness equipment a try?

Source by Robert Mc Kay

In the first part to this article I showed you how your health and fitness results are a direct result of your health and fitness decisions. You are responsible whether you like it or not. In this second part to the article, I share with you how saying you are not responsible robs you of your health and fitness power, while taking responsibility, give you all the power you need. Plus I share the one big step you need to take as soon as you have taken responsibility.

When you do not take responsibility for you health and fitness, you rob yourself of the majority of your power over your health and fitness. You may say “I am this way because of my genes, or my metabolism.” Well what influence do you have over your genes or metabolism? Very little or none. If you grant power over your health and fitness to external influences your outlook is bleak. You have no chance. The world is a scary place, and you are at its mercy.

On the other hand, if you say “My genes and metabolism are just an influence on me, and I am ultimately responsible for my health and fitness” you claim back your power (didn’t you feel a little of that power as your read those words?). The world is a brighter place and you can for the most part, chose what you do, where you go, and what you achieve.

Those who have taken responsibility for their health and fitness are plain to see. They are the sports stars, and athletes that are idolised (don’t you have a favourite sport’s hero?), or those fit people that you know which everyone takes notice of and admires. Every one of these people has taken responsibility for their health and fitness.

Once you tell yourself that you are responsible for your health and fitness, and that you are able to work with influences such as genes, metabolism, or the lingering effects of past illnesses or injuries, you must take THE FIRST BIG STEP.

What is this first big step? It is to start getting yourself a health and fitness education.

Most people’s health and fitness education stopped the moment they left school, or college. Your health education should be a life long study, rather than just a few years in formal education. Rather than your teachers being responsible for your education, you need to realise that you need to be responsible, and responsible on an on going basis for the rest of your life. It is only by acquiring this knowledge will you know how to act to ensure that you become healthy and fit and remain so for the rest of your life (like me learning about the effects of smoking on my sight).

And it is not difficult. Taken a little bit at a time over the rest of your life, it is easy, and becomes, enjoyable and second nature. Health knowledge is all around. In newspapers, magazines, on the television, books, and on the internet. And as soon as you tell yourself that you want to learn what you are reading, you will automatically take more in and remember it more. And the more times you read something, the more it sinks in. Make yourself the habit of reading every health and fitness article twice. You’ll be amazed at the results.

What about the maze and masses of often conflicting information out there? Well, I can tell you from experience that this is a little bit of a myth. You’ll be surprised at how quickly you’ll find that the maze is not as big as you expected it to be.

So decide today to empower yourself by taking responsibility for your health and fitness, and start getting your lifelong health and fitness education.

Source by Damian Miles

The Best Fitness Tracker

Fitness is important, but it is more important to track your fitness, especially when you are working with set goals. Tracking makes it possible for you to know whether you are making the right progress or whether you need to make improvements to your workouts to make it easier to reach to the fitness goals that you have set. Fitness bands are amazing trackers that can come in handy for anyone. However, the Garmin Vivofit band can be considered to be the best fitness tracker of all. The band is simply designed for that perfect and comfortable fit in that it can be worn all day and still remain comfortable for the wrist. The band is water resistant to withstand sweat and it can be worn even for the toughest workouts possible.

The Main Features

The features of any product are what make it what it is and worth the value that it is. The same is the truth for this fitness band. It has amazing features that make it stand out from the rest of the fitness bands that are available in the market.

The move bar: This is an interesting feature which keeps you in the know of just how active you have been throughout the day. On sensing that you have not been moving enough, a red bar appears on the band. You will see the bar in case you have been inactive for an entire hour. It is part of the programming on this band that makes it the best fitness tracker.

The battery: Most fitness bands in the market need to be charged every day. The Garmin, however has a long life battery that can go for a whole year without needing any charging. Some users might need to charge the band every month but this is still a long enough time compared to the daily charging requirements of other bands. You get the chance to concentrate more on your fitness than the band which is really nice.

Monitoring function: Besides monitoring your workouts every day, this band also has a monitoring function that can help you see how much sleep you get every night. Sleep is very important when keeping fit since a lack in enough sleep can lead to breakdown and exhaustion. This can make it harder to keep up with any fitness goals that you have. With this function, you will make improvements as soon as you see a need to, which will be good for your goals and health in general.

Stats trackers: They are also found in other fitness bands and they help in charting calories burned every single day and the metabolic burning rate. It is definitely one of the most important features of any fitness tracker. The charts help you know how close you are getting to the goals you have set.

Other features that make the band the best fitness tracker include being lightweight, Bluetooth connectivity and the pedometer function which can tell you how many steps you take every day and therefore how active you are.

Source by Shalini Mittal

10 Steps to Reach Your Fitness Goals

Summer is quickly approaching and the beaches will soon welcome bikinis and swim trunks. Are you ready? Well, don’t worry. If you’re not prepared to brave the throngs of people flocking to the beaches, here is a plan to get you in shape.

Step # 1 Start by setting your specific fitness goals

A.Make sure your goals are realistic. You can safely loose 1-2.5 pounds per week. So a realistic goal would be “I want to loose 30 pounds by August 1, 2009. This would be a realistic goal.

Step #2 Set a realistic target date

A.Losing weight should be a long-term goal for a healthy lifestyle. Think of setting great nutrition and exercise habits that will last a lifetime.

B.Changing your lifestyle can be very stressful in the beginning; the stress levels increase when you add the weight of an unattainable goal. Setting unrealistic weight loss dates can lead to frustration causing you to give up.

Step #3 Make sure your goals are your personal goals

A.Decide what you want for yourself. Is it a life of improved overall fitness or lower blood pressure? Know that the goals you set for yourself is not a reflection of what others have set for you.

B.The pressure of starting a new program combined with the expectations of others can often be overwhelming. Share your goals only with people whom you feel will encourage and support you. If you are in an environment where others are not supporting your efforts, DO NOT share your goals with them. Misery loves company. So, surround yourself with positive people.

Step # 4 Is Simple. Write your goals down

A.Be creative with how you present your goals.

B.Find colorful paper to make your goals come to life.

Step #5 Post your goals and pictures

A.Place your goals where you can see them daily. Tape your goals to Your refrigerator, bathroom door, office computer, workstation or car Dashboard. Place your goals anywhere you spend a lot of time.

B.Visualization is 8 times faster than auditory learning. Use visual stimuli that include photographs, or those bikini/swim-trunks that you have been eyeing.

Step #6 Plan your meals accordingly

A.Part of a good plan begins with today. Make out a schedule that includes preparation time for meals.

B.Don’t use your schedule as an excuse to stop at the local fast food joint to get combo #1.

C.Never skip a meal. The most important meal of the day is breakfast. No, not Krispy Kremes and Starbucks, they are not a great way to start your day. Skipping meals during the day slows your metabolism down. When your metabolism slows down your body burns fewer calories, thus storing unnecessary fat. The reality is you must eat healthy in order to safely loose weight.

Items to Include Items to Exclude

Anything baked, grilled, or broiled Anything Fried

Protein from Chicken, or fish, tuna Soda

Low Fat Cheese Cheese

Water, Water and Water Juice

Whole Wheat Bread White Bread

Fresh Steamed Vegetables White Rice

Olive Oil Butter

Egg Whites Tap Water

Sweet Potatoes

Bananas

Step #7 Write down your plan of action (Exercise)

A. In order to reach your goal you must have a plan of action.

B. Decide what steps are necessary to achieve your fitness goals.

C. OK, you have your goals and nutrition plan written. The next

Step is to plan your routine for movement. Cardiovascular Activities may include

one or more of the following:

1.Brisk walking, while pumping arms as if running

2. Jumping Rope

3.Walk-Run Combination

4.Rollerblading

5.Pilates, Yoga

6.Swimming

7.Bike riding

8.Walking your dog

9.Jogging

10.Dancing

Beginners 10-15 minutes

Intermediate 20-30 minutes

Advance 30-60 minutes

Step # 8 Keys to your Success

What you eat is 80 of your success rate. The other 20 percent is how you change your lifestyle to incorporate physical activities. Before beginning any fitness routine, please consult a physician.

Step #9 Be Patient

A. Ask yourself how long did it take to gain weight? If you average More than 2-3 years, it is realistic that you have developed bad habits over time. So, it will take at least 6 months to develop healthier habits.

B.Self Discipline and Follow Thru are the two hardest …

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