Tag Archives: physical fitness

Resolution Checkup

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As you probably know, two of the most popular new year’s resolutions are to eat healthier and get in shape.  You may have set these resolutions for yourself this year and anyone going to the gym or driving by it can see by the parking lot of circling cars that many, many other people have as well.

new-years-resolution-appleJanuary and February are typically the busiest months of the year for gyms and fitness professionals but inevitably the number of people exercising decreases as people get frustrated with lack of results, or the high motivation they had at the beginning of the year starts to fade away.

We are now at the beginning of March and it’s time for a resolution checkup!  Are you on track with the goals you set at the beginning of the year or have you lost your motivation?  Are you starting to skip workouts or maybe you’ve given up completely?  Whatever is going on, it’s time to reassess your goals and I will show you some ways to stay on track so you can achieve results and obtain the health and fitness you deserve.

Goal Setting

The first step is to come up with a big goal then break it down in to some smaller short term realistic goals that you believe you can achieve in a realistic time frame.  Making resolutions in January goal_setting_activitiessaying you want to lose weight, eat healthy, and workout more are too broad of goals.  Of course that is what you want to achieve but how much weight do you want to lose and by when?  What junk foods are you going to limit as you go about your day?  How often and on what days and times are you going to work out?  These are some questions you will need to ask yourself to develop a clear picture in your mind of where you want to be fitness and health wise in 1 month, 3 months, 6 months, 1 year and beyond.

The next step once you have thought of a big long term goal then broken it down in to smaller short term goals, is to write them down and put them in a place where you will see them often daily.  Having a constant reminder of your goals will keep them fresh in your mind.  Your mind is a very powerful tool and what you focus on you get so focusing positively on your goals will keep you inspired and motivated.

Breaking your big goal down to monthly targets will really help you stay focused and motivated on what you need to do and will also help alleviate overwhelming feelings.  Always remember that small steps forward on your fitness journey will inevitably bring you to your destination.

Set a Resolution at the Beginning of Each Month

2013-CalendarThe average person who sets a resolution in January is very motivated in the beginning then life happens and those resolutions get left behind until the following year.  Then the same resolution is made and left behind and so on and so on.

I believe you will have a much better chance of success if you set a small resolution at the beginning of each month.  This relates to breaking your big goal down in to smaller goals.  Figure out what you can do this month that will help you toward your goals, write it down, and resolve to do it.  The sense of accomplishment from achieving a goal you have set for yourself is so huge and satisfying that it will drive you further and further to new heights of fulfillment and joy.  I believe all of us are happiest when we are making progress.  Life doesn’t stand still.  It is constantly changing and when we change and grow with it we can be swept away to our highest potential.  Resolve to be the best you can be and you can do this by setting monthly resolutions and doing your best to achieve them.

Vision and Mindset

Vision Road Sign with dramatic blue sky and clouds.When you are making these goals and resolutions you must be able to envision what it will feel like when you’ve achieved them.  You must be able to envision them so clearly that you feel as if you’ve already succeeded.  Like I said before, the mind is very powerful and if you can create the picture in your mind with feeling and your senses, that vision will drive you and inspire you to make it a reality.  You will attract the right people to help you get to where you want to go, you will attract helpful and beneficial knowledge from various sources, and you will attract opportunities to help this vision become a reality.

A mental exercise I like to do almost daily is to sit down and visualize how I want my day to go and how I want my life to be.  I picture it in my mind complete with feeling and senses.  For example, as a personal trainer, I envision myself helping people get in shape, eating better, and being the best they can be.  I imagine what that would feel like.  I see them happy which in turn brings me joy and I imagine what that feels like.  I also do this with my own health and fitness, finances, business, and relationships.  I imagine how I want each part to be as clearly as I can and try to feel what that will be like.  As with all things, this can change and grow as time goes on.

Immerse Yourself in Fitness and Learn, Learn, Learn

Another great way to stay motivated and on track with your goals is to learn as much as you can about fitness and learnnutrition.  Reading books, blogs and magazines and watching videos will keep fitness on your mind and you are far more likely to exercise and eat better if you are constantly thinking about it.

I remember when I started to work out I would read Muscle and Fitness or Muscle Media magazine.  I would watch Pumping Iron with Arnold Schwarzenegger or read his Encyclopedia of Bodybuilding.  Even though they are more geared towards bodybuilding, they would keep me very motivated to do my workouts.  The same can be said for any book, blog, or magazine.  You will move towards what you are focused upon.

The more you know about a subject the better.  Learning new things strengthens the mind and gives you the best possible chance of succeeding in not only your health and fitness but with any subject of your life that you would like to improve.  Knowledge is power and strength and this can help you overcome fears in your life if you apply that knowledge and try new things.

Seek Help

If you’re having trouble staying motivated or focused then seek help.  A personal trainer can help you set realistic goals, show you proper exercise routines to achieve those goals, and ensure that exercises are done properly so you don’t help-button-mdinjure yourself.  An injury can set you back days, weeks, or months and this is very discouraging and can be the deciding factor for many people to give up.  Personal trainers can also keep you accountable and help you stay focused and motivated.

If a personal trainer isn’t an option for you then find a workout partner who has similar goals as yourself.  A workout partner can hold you accountable as well because you know he or she will be waiting for you at the gym for your scheduled workout.

Support System

You will need to stay focused and on track with your resolutions so it’s a good idea to have Supp-Sys-6a great support system.  Friends and family who support you on your fitness journey will improve your chance of success dramatically.  On the other hand, if you are trying to eat healthy and you are surrounded by people who are eating junk all the time, this can really hold you back.  Try to avoid temptation as much as possible in the beginning until you have good control over your eating habits and if your family at home is eating unhealthy then do your best to encourage them to support you by joining in on healthy food choices.

Stay Positive

positiveFinally, I want to remind you that nobody is perfect and there could be slip-ups or setbacks on your fitness journey.  It is crucial that you do your best to stay positively focused on the end results.  Don’t beat yourself up if you don’t reach a set goal.  As long as you are working towards it you will get there.  Becoming negative and saying things like “I’ll never reach my goal”, “It’s too hard”, “I’m not good enough”, will sap all the motivation out of you and quite possibly stop you altogether from doing what needs to be done to succeed.  Negative talk and complaining externally and internally needs to be eliminated as much as possible.  Actually, limiting negative talk and complaining can be a good first resolution on your road to success!

So it’s now March and spring is on the way.  I hope you are on track with your goals and if not then I hope this resolution checkup can help you get back on the road to a happy, healthy, fit, and successful you!  Be the best you can be and never settle for less!

Crunch and Hold Leg Scissors

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I have a core exercise for you for the Home Exercise of the Week.  It’s called Crunch and Hold Leg Scissors and if you’re familiar with Pilates then you’ll notice a similarity with this one.

Crunch and Hold Leg Scissors will work your lower abdominals as well as your hip flexors and for an added bonus the crunch and hold will isometrically work your upper abdominals.  So you know what that means….muscle burn time!

Let’s take a look at the key points to doing Crunch and Hold Leg Scissors properly.

  • lay face up on your mat and raise your legs to a 45 degree angle keeping them as straight as possible.
  • reach towards your toes with your hands by crunching up until your shoulders are off the floor.  Avoid going too high as this can strain your back and avoid tucking your chin in to your chest.
  • while holding the crunch, lower one leg until it is about an inch or two off the floor then return to the starting position and repeat with the other leg.
  • ensure that you are pulling your belly button in towards your spine to achieve optimal ab contraction and to avoid straining your lower back.
  • if you find that your back is arching or hurting while doing this exercise then don’t lower your legs as far down.  You can also just do a crunch while holding your legs up and not doing the scissor movement.

So there you have Crunch and Hold Leg Scissors.  Get those abs burning by adding a couple sets of 20 to 30 repetitions to your ab routine or add it in to a superset to get an even bigger metabolic boost!

 

One Arm Elbow Out Row

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This week I would like to show you a variation of the dumbbell row for the Home Exercise of the Week.  It’s called the One Arm Elbow Out Row and this exercise will target your upper and middle back as well as your rear shoulders.  If you sit at a desk for most of the day there is a tendency over time to hunch your shoulders forward and your posture goes out the window.  Adding this exercise to your routine will go a long way in helping you recover your posture by bringing those shoulders back to a natural position.

Let’s take a look at how to do the One Arm Elbow Out Row properly.  Arm position is everything in this exercise as a simple shift in arm position will change which muscles you are working.

  • step your right foot back and lean forward resting your elbow on your left knee
  • keep your back straight and your torso as parallel to the floor as you can (don’t round your lower back)
  • let the dumbbell hang at your side with your palm facing behind you
  • as you pull the dumbbell up, flare your elbow out to the side keeping it in line with your upper back
  • make sure you are retracting your shoulder blade first then following through with the rest of your arm.  This will ensure that you are engaging your back muscles properly for optimal contraction.
  • exhale as your pull the weight up and inhale as you lower it back down
  • perform 8 to 15 repetitions depending on your goals then switch arms and foot position to complete the set

So there you have the One Arm Elbow Out Row.  This is a great upper back/rear shoulder exercise to add in to your upper body or full body routine and having a strong back helps your posture, it helps prevent debilitating back injuries, and generally makes life a lot easier and more enjoyable.  So take care of your back with good strengthening exercises and proper form!

Jump Squat and Hold

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Hey there HomeBody followers!  If you find your leg workouts getting boring or too easy (ok, too easy is probably not possible) and you want to shake things up a bit then give this Home Exercise of the Week a try.

Jump Squat and Hold – There are a few different aspects to this exercise that will challenge your quadriceps, glutes, hamstrings, and calves in ways that standard squats just can’t do.  Regular squats are awesome and you will get great results and strength from doing them but with the Jump Squat and Hold you get the benefit of plyometric and isometric training.

Plyometric exercises will build explosive power, increase your metabolic rate, burn more calories, and strengthen your cardiovascular system.  Isometric exercises burn fat and build muscle and don’t place a lot of stress on your joints.

Before you jump right to the exercise (pun intended) and start feeling that lactic acid buildup, let’s take a look at how to do this exercise properly.

  • start with feet shoulder width apart and toes pointed out slightly
  • squat deep down keeping your head and chest up with shoulders back
  • keep your knees in line with your toes
  • from the deep squat position, jump up in the air as high as you can and with as much force as you can muster
  • land back down and immediately go back in to the squat position but this time hold the squat for 5 to 10 seconds
  • while holding the squat, extend arms out and raise them up to shoulder height.  This will give you a bonus isometric anterior deltoid (front shoulder) exercise
  • after holding the squat, jump back up and repeat

So there you have the Jump Squat and Hold.  Kick your metabolism in to high gear with this one and even try changing up the exercise a little to keep your body guessing.  For example, you can do this by doing 5 jump squats before the hold or extending the hold for longer than 10 seconds.  There are many combinations you can do but whatever you choose, have fun and work hard!

Forward Bicycle

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If you have been following my posts and looking forward to new exercise ideas, you will have noticed that there was no Home Exercise of the Week last week.  I apologize but I have been quite busy helping people get in shape by working them hard and implementing these exercises whenever possible!

One of the exercises I have been showing my wonderful clients is the Forward Bicycle.  This is a great core exercise that will strengthen your abs, lower back, and hip flexors.  It will also improve your coordination.

So what do you need to know to do the Forward Bicycle properly?  Let’s take a look.

  • sit on the floor and lean back to a 45 degree angle keeping your back straight and head in line with your spine
  • place your hands palm down on the floor beside and slightly behind you
  • raise your feet off the floor and push one foot forward in a circular motion followed by the other foot (that’s one repetition)
  • make sure you are pushing your foot forward until your leg is almost straight
  • pull your belly button in towards your spine throughout the movement to keep your abdominals flexed

So there you have the Forward Bicycle!  Do a couple of sets of 20 to 30 repetitions in your ab routine or add it in to a superset.  If that isn’t challenging enough for you then try raising your arms up in the air throughout the exercise.  This will work your abs even more and will also help improve your balance!

Now go and get on that abdominal bike and start cycling!