Remember when you first got up on your two-wheeler bike for the first time? The feeling of unyielding pride and joy! Of never wanting to stop and thinking you were on top of the world. That is the feeling of fitness!
When you wake up in the morning feeling refreshed, strong and confident this happens from eating healthy meals, exercising regularly, getting adequate sleep, balancing stress and living a positive lifestyle.
We can’t always control everything in our lives, but what we throw out comes back to us. What I mean by that is if you follow the five basic steps that I have touched on above in a positive way they will spiral back for you. But if you live in a “I’ll never look like the model in the magazine or I want to try the five-day diet and expect quick results” then you will never get anywhere fast.
Just like the two-wheeler bike it took patience and a lot of practice to get up and moving. Fitness is a lifestyle and a journey, not a destination!
The media has come a long way from the days of Twiggy. For those of you who may not know who that is, she was a famous model who was stick thin and everyone wanted to look just like her so starvation was key!
The fitness industry has come a long way in learning that being thin is not the way of being fit and healthy. In fact, there are studies out there that now say in middle age it’s good to carry a few extra pounds into your senior years. The ones that are super skinny run a higher risk of later having dementia.
For those of you who have been to a fitness facility or went through an assessment you know that one of the first things they do is a body composition. This is where many of the skinny people tend to get the shock of a life time. They find out about being skinny-obese! What is this? Our bodies are composed of muscle vs. fat, skin, bone, hair etc. The more muscle you have, the lower body fat percentage you rank. So, all the time that you have spent on the scale, while it is good to keep tabs on that number every so often, well you are starting to get the point. Body fat percentage is a more important number for health and fitness. You can be thin but fat at the same time if you don’t lift weights! That is the key.
Fitness is all about balance. Think about fitness like the legs of a table. A table has four legs and those legs would be strength, cardio, balance training and flexibility. You should spend equal time on all four and you will find your ideal health and fitness.
I was reading a post from a colleague the other day in Facebook and I have to tell you, it made me think about never stepping foot into another hospital in my life again. He was re-telling a story about a friend who had recently had a about a week-long stay in the hospital for a GI problem and the conditions for less than sanitary due to lack of personnel and supplies. What was my take away as a trainer?
We as an industry must step up our game and serve you as the public better than the medical community is treating you! Because you don’t want to end up getting sick.
Here are my tips as a fitness trainer and health coach for a healthy individual to maintain or increase their fitness base.
Nutrition is your first key: Stick to a Mediterranean Diet. In my opinion, it’s the healthiest overall diet out there. Drink water! Lose the soda, juice, limit the coffee (so you can sleep), and limit the alcohol (it’s just empty calories and it makes you do stupid stuff when you are over served).
Exercise: Find what you like to do and get out there and be active! Don’t let a trainer get in your face and make you do things that will harm you. There are trainers out here that will show you good form and encourage you the right way and listen to what you want. If you are doing an activity that you don’t like, guess what? It won’t last! Try new things, you never know if you will like them until you try. Lift weights, it can be your own body, bands, medicine balls, stability balls or free weights. Just to name a few, the options are many but the benefits are very real. Move away from the computer (yes, I going to as soon as I finish this!) and do read more. Stop watching so much TV, it stunts your mental capacity and it makes you bottom heavy. (Really). Go outside. Get some fresh air!
Sleep! It’s so under rated. If you get 7-8 hours a night, your out look on life will be so much better. Your health will be much improved as will your energy level to do the things that I mentioned above.
Socialize. Studies show that connections (other than on the internet) are good for your soul. It decreases stress, which leads to the hormone cortisol, which leads to fat stores. You might even find a workout buddy.
It doesn’t need to be extreme. Lifestyle changes can be moderate and still be very beneficial. If you take these tips, use them consistently, I’m confident that you will not need magical pills or tricks to stay fit and healthy. This is the key for an optimal lifestyle.
I have started a new business that I am very excited about just in time for Father’s Day! If you have a sports, exercise or wellness loved one in your life that you would like to wow just give me a call or email! We can talk about their goal and I will put together a strength, stretching, nutrition or lifestyle tip program together program for them and lot’s of related goodies along with it for a super special unique gift. This is sure to please!
I’ll bet you have heard this at some time, some where is a fitness facility by someone boasting. The abdominal muscles are the body’s most obsessed and talked about in the entire body. Although, there are a lot of misconceptions that go along with all of that boasting. Let me see if I can help clear some of that up for you.
Those 1000 crunches are not going to help! You can’t spot reduce! You can tone your abdominal muscles, but unless you start changing your diet that same layer of fat will still be sitting there. The best combination is a clean, healthy diet, cardio exercise and strength training and yes…in that order. It will not happen over night but you will get there!
The flat stomach that everyone seems to want, get over it! Anatomy was not designed that way and it only leads to eating disorders. The torso is shaped somewhat like a cylinder and not like the “washboard” that you so commonly hear them referred to. It just depends on genetics, gender and of course, age.
So, the more positive approach to this is to work on posture which can do amazing things to make you look slimmer.
Last, if it seems to good to be true then it most likely is a scam. There are no magic pills or potions. Don’t buy into infomercials! Most of those gadgets will get you injured. As I started out, you do not have to do 1000 crunches. Your muscles fatigue, if the exercise is done correctly (speed, form and weight) no more than 15-20 reps max per set.
I hope that gives you a little insight into a few myths into the abdominal training. Besides, there are FAR better exercises, such as planks and the multiple variations just to name one that can bring much better results.