New Years Goals

Are you setting any health or fitness related New Years Resolutions??

Heres a few tips to ensure you succeed!!

Set reasonable goals...

To lose 1lbs a week is a reasonable amount, 7lbs a week isn't..

Goals should be specific, have numbers, times, and strategies included.

i.e.

my goal is to do 20 minutes of cardio 5 days a week.

Write your goal down - and put it somewhere you will see it every day: On the fridge, on your mirror ect..

Share it with someone (post it in comments!!) - that way you are held accountable

Don't be too hard on yourself!!

And make sure to reward yourself

-rewards can be done at certain milestones and when you reach your goal.

Don't give up.

Good luck and take a minute to read this..

 If you’ve lost one pound. If you’ve lost a hundred pounds. If you’ve kicked your junk-food habit. If you’ve eaten a vegetable today. If you walked a block today. If you ran a mile. If you put down a glass of Coke. If you drank five glasses of water. If you’ve cut 1000 calories or if you’ve cut 100, take a second to marvel at how far you’ve come and how far you’re able to go.

5km Training Plan: Week 2

Week 2

Goal: Increase running time to two minutes, decrease walking time to one minute.

“What you are trying to do is build up your cardio and recover in that one minute of walking time,”

To help you stick with your second week of training try to remember this:

Great Motivator: “Tell yourself, ‘I’m setting a good example for those around me. I will probably inspire someone else to make a lifestyle change, whether I know it or not.’ That will help you stay inspired yourself



Happpy New Years

Happy New Years!

Its a big time for new goals and resolutions.

So I wanted to share a few tips with everyone.

 1. If, like everyone else, you decided to hit the gym in January - here are some things to keep in mind

- the gyms push sales and target resolutioners in January - and pretty much abandon you come February

- because of this gyms can be super crowded during the first month of the year

-so do be frustrated.

instead of joining the gym right away, start small at home

Start by walking 2 nights a week.

During a tv show you watch in the evenings, do push ups, sit ups, or walk up and down your stairs during the commercials

-after a month of success, if you want, start looking in to the gyms. - you'll be more confident, and already be used to being a little more active

-if exercising at home works for you, think about an exercise dvd, add another night of walking, or walk farther or faster.

2. when it comes to making your new years goals here's some tips:

-write them down - and post them where you can see them every day

-tell people about them, sharing them makes you more accountable

-make them very specific, and measurable (ex. instead of "walk twice a week" make your goal "walk Monday and Wednesday evening, for 20 minutes, right after dinner"

-don't be afraid if you have to adjust them after a few weeks - having goals set in stone can make you feel bad if you cant succeed. 

-With New Years its easy to want to set big goals and think about the whole 12 months at a time

but its okay to start small, start with one or two weeks at a time.

it will be a lot less daunting and you will be more likely to stick with it!

What are your goals for this up coming year - health and exercise related and everything else?

Thinking about exercising?

Are you sitting there thinking "I should exercise"

-I will go to the gym tomorrow

-on monday I am going to start running again

-my New Years resolution will be to go to the gym 3 times a week

-as soon as the holidays are over I will start exercising again

well STOP

stop putting off your exercise and start TODAY

change those thoughts to things like

-Lets got for a walk after dinner

-I am going to the gym today after work

-Im going to hot yoga this morning

-Instead of tv, Im going to run - right now

FITT

When thinking about starting an exercise program or wanting to change your current program there are a few things you need to think about. FITT
Frequency
Intensity
Time
Type

Depending on whether you are looking for Health and Wellness Benefits, Fitness Benefits or Performance benefits those four things should be different.  Here are some guidelines.
                   Health & Wellness                 
Frequency    3-5 days Moderate intensity
Intensity      50-60% MHR                 
Time            30-60min @ 50-60mhr                    
Type            Steady and continuous. low intensity                
                 Fitness Benefits
                  5-7days Moderate intensity.
                  70-85% MHR
                 20-60min @ 70-85mhr
                 Steady continuous
                 Performance Benefits
                  5-6 days moderate-high intensity
                  90% MHR
                 20min-2hrs depend on intensity

                 Steady, continuous
- for health & wellness, fitness and performance you should incorporate as much large muscle mass as you can i.e. legs and hip muscles, core (ab and back). Incorporating small muscle groups (such as arm and shoulders) at the same time will burn more calories.

(MHR = max heart rate calculated using the formula  220-age )

Megan's story

First, a little background: Megan and I met about 10 years ago.. maybe closer to 11. We met in Jr.High and have been friends ever since. When Megan told me she wanted to start working out I was excited to offer up all sort of information I was learning at school. We went to the gym, I showed her some exercise, we did a circuit that nearly killed us, and we talked about goals. Cut to 9 months later and Megan is still at it. Here's her story

One day in September 2009 I looked in the mirror and muttered "how did I let it come to this?!" I am 5'3" and at the time weighed 171 pounds, size 12. That day was a huge eye opener for me, a chance to make a positive change. My plan was to go to the gym and hope to find motivation there. I worked out at the gym for about 3 months but I didn't look forward to working out. I just didn't seem to enjoy it, and so i stopped going.
I decided to look into routines that I would be able to do at home (in my room). I already had a few random exercise DVD's, so I went out and bought a set of weights. I found a great source for exercise instructions and routines that have been working perfect at home; The Women's Health Big Book of Exercises. As the name states the book is full of exercises for the entire body. I find working out at home to be more comfortable for me and of course more convent.
My motivation is all within. I want to make a positive change to my life! I try to record my progress and this challenges me to work harder and make sure I meet my weekly goals. When setting weekly goals for myself I try to make them a challenge, yet obtainable. And when I feel like I can not push through one more set my music keeps me going!!
PS I currently weight 135 pounds, size 6. :)

hit a work out plateau?

plateaus happen to everyone working out. the body can become accustomed to certain movements, weights, durations ect... that is why some people change their program every 10 days, they read everything they can about muscle confusion, or worse they give up on their work out when they cant beat the plateau.
well next time you are feeling disappointed about your results, or you are looking for some motivation try out these 5 things.

1. set a goal. make it as specific as possible, using time, durations, dates ect. then write it down, tell your friends, post it on your door, write in or your bathroom mirror. put your goal somewhere where you will be reminded of what you are striving for every day. and don't forget to write down a reward for when you reach your goal!

2. put up a one year calendar. and then get yourself a big red marker. put up your calendar on a very prominant wall. every single day you meet you exercise, go to the gym, or go for a walk (or whatever you are doing to meet your goal) put a big red X through that day. after a few days of exercise you will have a chain of big red X's that you will be proud of and not want to break. - courtesy of Jerry Seinfeld

3.put away the magazine - if you are on a cardio machine and you are able to read your book or flip through the latest magazine you aren't working hard enough. exercise is supposed to be hard, it is supposed to take effort and attention. reading and flipping pages is taking away from the amount of effort you could be putting into your workout
-watching tv or listening to music has been shown to make people less aware of how hard they are working, how fast they are breathing and therefore allowing them to exercise for a longer duration without feeling as fatigued.

4. increase your intensity  - either increase the weight you are using, or the duration of time you are exercising. never increase both at the same time. if you increase the weight, you will probably have to decrease the repititions you are doing. if you are doing 8-12 reps, rest only 30 seconds to 1 minute. if you are doing between 5-7 reps, rest about 2 minutes. if you are doing max strength with only 1-3 reps, make sure you are resting 4-5 minutes in between repitions.
if you are keeping your weight the same, try reducing the amount of time you are resting between reps while still keeping those time frames in mind. try doing an extra set, or another type of exercise. or spend an extra twenty minutes on cardio

5. try something new - love biking but arent seeing results anymore? try a spinning class, or try biking outside - there will be more resistance, wind, hills and pretty scenery! find out what fitness or aerobics classes your gym offers, take dance lessons. if you love cardio, try swimming. summer is coming so why not try to get outside. running outside takes much more engery and therefore burns more calories - because of the increased impact of running on pavement, and the natural terrain - just make sure your knees and ankles are up for the challange. try going for a hike, or canoeing on a lake.