Exercise is a Way of Life

Now that we know we are healthy enough to participate in exercise from the post Exercise Program Preparation and have put together a Game Plan that will allow us to develop some consistency in our routine and life, I want to take some time in this post to really get you to understand that the journey you are about to embark on is the most rewarding trip you will ever take and the best part is that it never ends. See, exercise is something your bodies active tissue (muscle, organs, bones) needs in order to stay healthy so it is not a journey that holds any destination in sight.

How do I stay fit? The answer is simple, but before I give the answer I want to comment on the question.

What is "fit?" It is such a broad term with a wide range of acceptable answers. Does it mean fit to run a marathon? Fit to play in a summer softball game? Fit to walk 18 holes of golf? Fit to mow my lawn, plant my flowers, and do my housework? Fit to care for myself?

I will choose to answer the question with "fit" being defined as my body being prepared to provide me with a quality of life, able to do the things that I enjoy.

How do I stay fit? The simple answer lies within my motto: Exercise is a way of life, not an event. Each day exercise or activity, as I prefer to say, is part of my life. I find enjoyment in moving; my body does not like being still for long periods of time. When I am watching TV for a long period of time I usually get up and do some push ups, if I have taken a long ride in the car I usually do some bodyweight squats when I get a chance to stretch out my legs. Human movement makes my body feel good and in return I have a leaner more muscular body.

This way of life has been with me for as long as I can remember, just as eating, sleeping, and brushing my teeth have been a part of my life since birth.

On most days I wake up and use my rower to get the blood flowing. I ride a bike or walk for transportation as much as possible, and I stretch each (I should even do this several times a day). More than once a week I do some resistance training but never at a super high intensity since I no longer play competitive sports and most of it is a set of exercise here and there each hour I have clients. I choose stairs instead of escalators or elevators when possible. I enjoy a wide variety of activity interests, but often these activities provide my social life as much as my activity life.

I also enjoy meeting challenges such as playing flag football or a Cross Fit Met Con, but these events are not the foundation of my fitness. It is the daily activity and the attitude that moving the body is a good thing that provides the foundation for my fitness.

Activity is available in a wide variety of intensities. Much of my activity is moderate in intensity, and it may not be for more than 10 minutes, but the surgeon general's recommendation for health is for 20-30 minutes of moderate to vigorous physical activity on most, if not all, days of the week. The 20-30 minutes can be broken into smaller segments, and the health benefit is still met. When I am preparing for a more vigorous goal, such as participating in a Crossfit workout, I step up my intensity and duration to prepare my body, but most of the time my activity is moderate.

People assume that I am fit because of my job.  My job may make it easier for me to find ways to participate in activities, but it is my motto that allows me to be fit. My career is devoted to helping people find ways to include activity as a part of their lives. It is important to me to provide a positive role model for people of all ages, but the main reason that I am fit is because being active is a way of life for me.

The Game Plan

So lets hypothetically say that I haven’t exercised in over a decade, I use the elevator whenever it is possible, I have a uncontrollable sweet tooth, and I am over stressed from my family and work.

How can I start taking back control of my life?

Well the first step will be to organize my strategy so that I don’t become overwhelmed, which will surely raise my chances of success ten fold. Did you know that 92% of those with New Years Resolutions fail and we see all of these successes and failures by march only three months later. Well I definitely want to be hanging out with the 8% that made it through march this year that’s for sure!

If you look at what science studies are telling us about exercise and nutrition then you might spend more time studying them than taking action from what you have learned just like I did, so instead of experiencing paralysis by analysis I am going to make super easy rules I am going to follow to the letter that will be implemented for all the major components to getting in shape Nutrition, Cardiovascular Conditioning, Strength Training, Fasting, Hydration, ect…

Lets start with the most important factor, shall we, “Diet”. Some experts believe that our Diet makes up as much as 80% of our results. Now, although I don’t believe in exact numbers for an individual because everyone is different in there own right I do believe that the diet does play the most integral role in any physical goal someone has. Like the old saying goes, “you are what you eat”.

So, with that said I will refer to mine as the “Parameter Diet”. What I will do when I am buying groceries is walk into the store and first find my fruits and veggies, followed with a visit to the deli to get lunch meat that have the lowest sodium and least amount of preservatives that I can find. Once done with the deli I will avoid the isles all together and make my way to the dairy section and do my best to buy all natural butter, almond milk or soy milk and sometimes real milk (milk is a crutch for me since living on a farm in Wisconsin, so I will do my best:), and then free ranged eggs before I leave the dairy section. My last stop will be the stores bakery to get multi grain bread or wraps that are as fresh and as wholesome as possible.

Thats it, I will not fall victim to the isles where all the prepackaged, high preservative foods live. Seasons are something I already have at home so variety is always available and fresh and my needs are met.

Now that I have minimized my nutritional needs, I need to take a look at my life and re-prioritise so that I can have a focused mind.  My first move will be to get 7 pieces of paper out and write down every hour of the day on each piece from 12 am-12 pm. I will answer simple questions about things I do daily and filled in the times with the most amount of details I can come up with. So on a average day this is what I have come up with.

10 pm-5 am – Sleep

5-530 am- Get dressed, brush teeth, drink a glass of water, eat a piece of fruit.                              Out the door for work.

6-630 am –  When my first clients (the breakfast club crew) come in to workout.

730-8 am - Eat breakfast (usually a omelet) and take my vitamins.

9 am- Clients

10 am- Clients

11 am- Afternoon Break, small snack

12 pm-  Workout

1 pm- Recovery Drink that has a 4:1 carbohydrate to protein ratio

2 pm- Lunch

3 pm- Clients

4 pm- Clients

5 pm- Quick snack, Clients

6 pm- Clients

7 pm- Light Dinner

No that you know how I have simplified my grocery shopping and how I have written out my schedule so that I may re-prioritise what is important to my current and future goals.

I think you should do the same (it just might help 

Exercise Program Preparation

So we are looking to get back in shape, right? Lose weight, gain muscle, tone up and sculpt, ect.

Now I know what your are thinking, what exercises will we be doing? How about the rep ranges, sets, super sets, giant sets, how about a little HIIT? Well like my momma dukes use to say, “Hold your horses.” Like I said, in order for our results to become part of our lives instead of some fad diet or quick fix routine, then we must start out at the beginning it will allow us to build the quickest momentum that will give us lasting results, no matter what the goal is.

We first must start with the paperwork which consists of your Medical history review, Risk factor assessment and stratification, Prescribed medications, Level of physical activity, Establishing whether physician consent is necessary, Administration of fitness tests and evaluation of results, Setup of exercise prescription, Evaluation of progress with follow-up tests. The first four parts to this process are answered through the industries two standard preparticipation health screening questionnaires.

In the Fitness Industry you will find two standard preparticipation health screening questionnaires that are commonly used to answer these questions for you or your Personal Trainer, those are the PAR-Q and the Health Status Questionnaire.

The Physical Activity Readiness Questionnaire, more commonly know as the PAR-Q, is a self-administered questionnaire that is a simple, concise, and is a safe pre-exercise screening tool for individuals that would like to start a moderate-intensity program and/or activities. The idea behind this form is to screen potential participants by asking them 7 questions and if he/she answers yes to any of the 7 questions, they are directed to contact a physician before undergoing a fitness test or pursuing regular exercise.

If you are more likely to want to get involved with a high intensity routine similar to what you would experience in a small group or boot camp setting, then the Health Status Questionnaire with do a more thorough job of identifying whether you have risk factors that may affect a individual from beginning a exercise program. You can use this link as a resource to find a PAR-Q form http://www.csep.ca/forms.asp.

So your probably saying to yourself, why do I have to go through a screening in order to exercise? I walk everyday and have know problem, I just want to lose weight what’s the big deal?

Well first off, lets take the scenario that you visit the doctor before starting your program (my recommendation).Imagine you have waited 3 years to start exercising again, the Dr. says you have to lose 60 lbs and you are at a very high risk factor for (CHD) Coronary Heart Disease. Now by just visiting the Dr. you now have a good idea on where you need to start because he/she naturally identified your risk factors by having you fill out paperwork and by asking you questions.

But what if you avoided this crucial step and ignored what indications your body was telling you by starting a program that was to vigorous for you to begin and just 2 weeks later you ended up in the hospital for a triple bypass heart surgery, what would you say then?

Ya, I would second check whether or not I can start exercising too! Besides you are really canceling out your chances of risk just by be able to answer no to all 7 questions on the PAR-Q. So do yourself a favor and go through answering a PAR-Q and if you have a doctor or insurance and really want to take the safe approach then go get a physical done with your physician. It can’t hurt to get a better idea on where you and your health stands.

Exercise Anywhere

A few exercises you can get in no matter where you find yourself.

It happens to everyone. You're in a rush to get to the gym when life takes over and you simply can't make it to your workout. Now what? If you keep your eyes open, you'll find all sorts of opportunities to exercise no matter where you are.

Sound like something that would benefit you? Read on to learn about seven simple exercises that will keep the blood flowing through your body when life keeps you from your favorite exercise equipment.

Kegels

These may not improve your visible physique, but kegels are essential to your good health. And they're not just for women. To perform kegels, tighten the muscles that stop your flow of urine and hold for a few seconds. Relax and repeat, and you'll reduce your likelihood of accidental urine leakage. It may not seem glamorous, but it increases your confidence in public, and as Jack Palance said, "Confidence is very sexy." Do this one anywhere and any time you're sitting down.

30-Minute Minimum. Even when you can't get to the gym, aim for at least 30 minutes of exercise each day for optimal health.

Calf Raises

Standing in the grocery line can be a drag. Keep your head up by doing a few sets of calf raises. Stay balanced by holding your cart and then raise yourself up on your toes. Once you hit the peak of your lift, hold for a second and return to the ground. Repeat as many times as you can. And if you're afraid you look strange, pretend to be looking for someone in the distance every time you go up.

Knee Dips

Newbies will want to raise one foot about half a foot from the ground, while balancing on the other leg. Bend at the knee until your lifted foot almost hits the ground. Do this 10 to 20 times and repeat with the other leg in the air. Old timers should lift and bend one leg until the shin is parallel to the ground. Using the same motion as with the partial knee dip, go down until your raised leg almost hits the ground. Perform 10 to 20 reps and repeat with the other leg lifted.

Doorframe Push

Find a sturdy doorframe and stand in it. Place the back of your right forearm on the right side of the frame and the back of your left forearm on the left. Then push out as if trying to make the doorframe fall apart. Do this for 10 to 20 seconds, relax, and repeat.

Side Bends

Grab a water bottle or large phone book with both hands extended over your head. Keeping your arms straight, bend your waist to the left, tightening your abdominal muscles. Bend as far as you can and then return to the starting position and repeat to the right side. Shoot for 10 to 15 repetitions.

Stair Climbing

Ever wondered if you could get up the stairs in less time than it takes to wait for the elevator and ride it to your desired floor? There's only one way to find out. Take the stairs! By walking the stairs on your way up and down, you increase your strength and your balance and you may even get there faster.

Breathing

You do it all the time, but concentrating on your breathing and doing it correctly can add to your physical well-being. For exercise-worthy breathing, sit straight up on the edge of a chair with your hands resting on your thighs or knees. Allow your shoulders to relax and look straight forward as you exhale powerfully out of your mouth. Tighten your abs and bend forward to get all the air out of your lungs. Then relax and inhale through your nose, while returning to your upright sitting position. Once your lungs are approximately half full, exhale through your mouth again. Repeat 10 times.

5 Exercise Goals for Beginners

A handful of things every newbie should put on his or her exercise to-do list.

Just getting started exercising? Congratulations! Your decision is one that will bring you face to face with improved health, looks, energy, and more. While there is a great temptation to swallow the entire gym whole in one bite, it's better to take stock and come up with goals that fit your needs.
Ready to create some gym-worthy goals that will help you reach your destination of a better, healthier life? Get started with the list below.

Goal 1: Find a Time

The first thing you have to do before you work out is figure out when you're going to head to the gym. Sure, you may go to the gym on a whim on occasion, but you can't depend on these spur-of-the-moment trips to help you meet your other fitness goals. Rather, you're going to have to come up with a regular time to get to the gym. Whether it's at 4 a.m., during your lunch hour, or right after work, having a predetermined time to exercise will help you with the next goal.

Goal 2: Stick with It

Once you've figured out when you can work out, it's up to you to make sure you follow through. Though you may think the benefits of exercising are enough to keep you going strong, you may be wrong. To make it a little easier to stick with your routine, give yourself a goal of sticking with your routine three days a week for three months. Once you've been at it for that long, it should be cemented into your schedule, making it easier to stick with exercise for the long haul. If you constantly need another goal, reset your clock for another three months a week or two before completing the initial three months.

Motivation is what gets you started. Habit is what keeps you going. - Jim Ryun

Goal 3: Trim or Tone

Toning up and trimming down are often the primary purposes for working out. If these are reasons for your new interest in exercise, use them to your advantage. Every day you work out, write down your weight, the most important measurements to you, and the exercises you perform. Over time, you'll be able to see improvements in all three areas. And if you're having trouble in one (it can be difficult to continue losing weight after a certain point), you can be encouraged by other statistics, such as your lowered blood pressure or how much longer you can stay on the treadmill now than when you first began.

Goal 4: Be Honest

When you're first getting into your exercise regimen, it's easy to be forthcoming about your workout routine. After all, you're in the gym three times a day, lifting more weights in a day than you have in the past four years, and running six miles during lunch. But it becomes more difficult to be honest when you've been at it a while. To keep yourself honest, get an exercise partner to hold you accountable. The best way for this to work is to work out with this person every time you go to the gym. This way, your partner knows when you've worked out and can help you work out at the intensity necessary for you to meet your other exercise goals.

Goal 5: Limit Rewards

It's not uncommon for people to feel they deserve rewards for every positive thing they do. If you're one of these people, you may seek a reward for your exercising prowess. But it's important to see the way you feel and look as your reward. Sure, there's nothing wrong with missing a day at the gym or licking an ice cream now and then. However, if you're not careful, your reward system can wind up making it impossible for you to meet your exercise-minded goals.

Pushup Progressions the Right Way

So your short on time, you need a cost effective way to get slabs of lean mass across your chest or just want to pass this years pushup test. Well just like anything else there is a right way and a wrong way to Master something. The right way builds momentum up so that you reach your goals while the wrong way makes you hit plateaus or get you discouraged during your program.

Check out this awesome Pushup Progressions video I found on YouTube by Mark Sisson from marksdailyapple.

Pushup Progression - Primal Blueprint Fitness
Mark Sisson demonstrates all four pushup movements, part of the Primal Blueprint Fitness program. Visit www.marksdailyapple.com to learn more and get the free ebook.


There are hundreds of progressions for pushups if you really wanted to learn them but the ones in the video are a awesome foundation.

If you feel that these are to juvenile for you and want to truly master pushups in general I can not recommend  Paul "coach" Wades book Convict Conditioning enough. It gives you 10 progressions starting out from the wall pushup all the way through the most advanced one arm pushup with insight that will make you a master of your own body.

Fair Well to our "Fitness God Father"

Jack LaLanne was a American fitness, exercise, and nutritional expert, lecturer, and motivational speaker who is widely referred to as "The Godfather of Fitness". At 96 years old Jack passed away, you can check out the story here:

Jack LaLanne Dead: Fitness Guru Dies At 96
LOS ANGELES — Jack LaLanne, the fitness guru who inspired television viewers to trim down, eat well and pump iron for decades before diet and exercise became a national obsession, died Sunday. He was 96.
Publish Date: 01/23/2011 21:59
http://www.huffingtonpost.com/2011/01/23/jack-lalanne-dead-fitness_n_812845.html


Have you ever been influenced by someone that you think of as a mentor but never had the privilege of meeting him?

Well thats how I feel about "The Godfather of Fitness" because all he wanted was to encourage others to live a healthier more enjoyable lifestyle. I find that honorable and hope to do my part in carrying on his legacy.

We are talking about the guy that that set a world record by completing 1,033 pushups in 23 minutes and he completed it live on the TV show "You Asked for it" with Art Baker. Or how about at age 40 when he swam the length of the San Francisco Golden Gate Bridge underwater with 140 pounds of equipment, including two air tanks... still a undisputed world record.

Check out more of his feats and honors at his website. The Godfathers Feats

For goodness sake, jumping jacks are named after him. That in itself is unbelievable to think about.

I think every living person likes to separate themselves from the world by being the first to do something or being the best at something, no matter what that something is. I am no different but Jack LaLanne was like a machine. He opened the first modern health spa, had the first nationally syndicated exercise show on TV, first to develop the leg extension machine and weight selector machines. He was a chiropractor, bodybuilder, and fitness guru that touched millions of lives.

Here is a video with jack discussing why we need to stop being tired.


Jack Lalanne - Stop being so Tired
Thanks jacklalanne.com


Honor the "Godfather of Fitness" by checking out his webpage and seeing what he was able to achieve.

Jack LaLanne

He was truly a leader to us all.
In honor of such a great man the fitness buster will be dedicating 2011 to "Jack LaLanne" the man that inspired a nation to get into shape.

Get More from Your Body

How you can improve your body's performance in four steps.

It seems everybody who knows how to exercise has a tip or two on how to get your body to operate at its maximum potential. Which ones should you use? The ones that work for you. Believe it or not, most tried-and-true ways to get more from your body work. At least they work for a certain group of people.

Trying these different techniques will help you determine what it takes to help your body get to the next level of fitness and provide you with a better, stronger self.

Strengthen Your Core:

Just the name of your core should be enough to convince you of your need to keep it strong and healthy. When your core is weak, the rest of your body is at a distinct disadvantage. Add some muscle to your core with sit-ups, double crunches, crunches while resting on an exercise ball, and other core-strengthening and core-stabilizing exercises. The end result will be more than a good-looking set of abdominal muscles. It will be a set of good-looking abdominal muscles that supports you properly and efficiently in all endeavors you undertake - whether walking briskly through the airport with two carry-on bags tossed across your shoulder or going for a gold medal in Greco-Roman wrestling.

Get Vitamin D:

You've known for a long time that vitamin D is important for strong bones, and strong bones are important if you want your body to do its job as well as possible. Did you know that vitamin D is also important for another reason? Recent research shows that vitamin D may play a great role in whether an athlete is able to take his or her performance to the next level. Runners who underwent rigorous training reduced their sprint times by 7.4 percent with the aid of vitamin D, while their counterparts who did not receive vitamin D increased their times by a meager 1.7 percent. So if you want to get the most from your body, take a vitamin D supplement or get out in the sun.

Kick Back:

Taking some time off to relax seems counterproductive when you want your body to be stronger and more efficient. But if you don't take time to relax and get proper amounts of sleep, your body won't be there for you when you need it most. Instead, it will be ready for naptime. In addition to getting plenty of sleep, you should also relax your body during the day. By forcing yourself to let your limbs hang loose and your fingers drop carelessly, you stretch out your entire body and reduce your stress levels immediately. Take this time to breathe, and breathe deeply. Deep, focused breathing is a great way to reinvigorate your muscles with oxygen-rich blood, and it's easy to do. So relax a little now and your body will be ready to help later.

Drink It Down:

Water is one of your body's main building blocks, making up nearly three-fourths of your body mass. Are you getting enough of it? If not, you're putting your body at a disadvantage that is difficult to overcome with energy bars and electrolyte-filled drinks. When in doubt, drink water. It will give your body what it needs to stay strong and healthy, keep you from growing weak and faint, and will help you feel fuller faster, all benefits that help your body operate at its peak all the time.

Slow It Down

There are countless ways to keep your body from reaching and operating at its potential all the time. What are a few of them? Let us count the ways...

One one-thousand...sugary sweets
Two one-thousand...focusing only on aerobic exercises
Three one-thousand...focusing only on strength exercises
Four one-thousand...a negative attitude
Five one-thousand...poor posture when standing and performing exercises

Cold-Weather Workouts

Should you get moving when the weather outside is frightening?

When the weather outside starts to get cold and foreboding, you may be tempted to stay inside by the fire with a warm cup of tea and some comfort food in your lap. However, you should know that heading out the door for some cold-weather workouts will reap great rewards if you take care to stay warm and safe.

Read on to learn how to pump up when the wind is biting and your nose is bright red.

Dress Right.

Running and playing in the cold requires you to be very thoughtful about your wardrobe. Obviously, you can't take off in a t-shirt and shorts. Instead, you'll want to wear layers of clothing. As you begin to sweat, remove a layer to keep your sweat from causing you to get cold later. Then put your outermost layers back on when you begin to grow cold. For best warmth, the layer against your body should be polypropylene or another synthetic material, followed by fleece and then something waterproof and breathable on top.

In addition to staying warm, you should remember to stay safe. As it is often darker during the cold months, take precaution to remain visible to oncoming traffic. Wearing clothing with reflective surfaces will help others see you, even from a distance. You should also make sure your shoes have good enough traction to keep you on your feet as you run across various surfaces. And if you're participating in skiing, snowboarding, or other winter sports, wear appropriate safety gear to avoid hurting your head, knees, and other body parts.

Work the Wind.

Blowing, freezing wind is one of the hardest parts to overcome if you're trying to force yourself to work out in the cold. Keep the wind beneath your wings by facing the blowing breeze during the beginning of your run or bicycle ride. This way, you'll be running with the wind on your way back home, making the return trip much more pleasant and making you more likely to want to do it again the next day.

Think Hot.

While you'll need to plan your wardrobe and your wind sprints with the weather in mind, you'll need to change your mindset to a warmer climate to ensure your overall good health during a winter workout. Wearing sunscreen in the cold may seem senseless, but the sun still has the power to burn your exposed skin during the winter. Actually, you may be at increased risk for sunburn if you're working out at a high altitude or in an area with a lot of snow. So be sure to lather up before you head out for your cold routine.

You'll also need to think hot weather with regards to your hydration. Becoming dehydrated may seem to be a concern only valid during the hot summer months, but you need plenty of liquids in your system year round to keep your system well watered. To avoid dehydration, drink plenty of water before, during, and after your workout - even if you don't feel thirsty yet. Because once you feel thirsty, your body is already dehydrated.

Get Back In

For the most part, you can exercise in the cold and reap only benefits from your routine. Sometimes, however, exercising in the cold isn't a good idea. If you exercise outside when you shouldn't, the results can be bone-chillingly bad. When should you get back inside? The following are signs that you need to get inside and stay there:

• The temperature is below 0 degrees Fahrenheit (or –17.8 degrees Celsius). At these temperatures, you're at risk for lowering your body temperature, which can have horrid results.
• You experience frostbite or hypothermia. The initial signs of frostbite include numbness, loss of feeling, paleness, or stinging in the fingers, face, and toes. Hypothermia is recognized by unstoppable shivering, fatigue, loss of coordination, and slurred speech. If these symptoms are present, seek emergency medical attention immediately.

Fit or Fat?

What should you set your eyes on?

If you watch much television or read many fitness magazines, you may think that becoming ripped is the goal of anyone who works out. But should that really be the goal of your exercise routine?

Ever wondered how to view the division between fit and fat? You're not alone.

Understanding Overweight and Obesity

Ideally, every person will weigh the proper weight that allows him or her to function well during the day. Since being underweight or overweight can do significant damage to the body's organs, bones, and joints, obtaining and maintaining a healthy weight is paramount to overall good health.

However, as very few people in the developed world are underweight, the primary issue people face with regard to their weight is being overweight or even obese. In some parts of the world - the United States of America primarily - the number of people who weigh more than they ought has grown to such numbers that an epidemic has been declared.

When an individual's body mass index (BMI is a measure of body fat based on a comparison of your height and weight) is 25 or higher, the individual is deemed overweight. A BMI of 30 or higher indicates obesity. Falling into either category greatly increases an individual's risk for diabetes, heart disease, cancers, and countless other diseases.

What Makes You Fit

Thanks to a recent study published by the American College of Sports Medicine, the view of what it means to be fit may be changing. That's because the study found that while being thin is nice, it does not mean you're fit. Rather, being fit requires some effort.

During the study, three groups of overweight individuals were told to do three different things. Group one was told to keep doing what they were doing, group two was put on a diet, and the third group was put on a diet and given an exercise regimen to stick with throughout the duration of the six-month trial.

When the study was complete, the two groups of people that changed their habits lost weight. Researchers expected this, as did the general public. What is surprising many people, though, is that losing weight was found to not be enough to improve a person's overall fitness.

Only the group that dieted and exercised regularly improved the function of their internal organs and thereby enjoyed increased overall fitness. In other words, both groups who dieted dropped weight (approximately 10 percent of their overall body weight), but exercise was the deciding factor in whether an individual improved his or her blood pressure and cholesterol levels, and cardiovascular fitness.

Making the Difference

As the study showed, exercise makes the difference in being fit, fat, or naturally thin. So what does this mean for you? It means that sticking with your regular exercise routine - no matter how difficult it may be at times - isn't just a good idea for your good looks. It makes all the difference in your good health and well-being.

But how hard do you have to work out? It depends on your goal. The individuals in the study were put on exercise routines that burned off 500 calories for men and 400 for women each day. However, these were overweight individuals who could safely lose a substantial amount of weight. If you're already at a healthy weight and want to take your overall fitness to the next level, you may want to burn even more calories. Just remember to do it safely, eat plenty of healthy foods every day, and not overwork any specific muscle group during your routine.

Bigger than BMI

Want to get a handle on how fat or fit you are? You'll need to work with a health or exercise professional. Because while knowing your body mass index is helpful, it does not give a full picture of your overall health.

What are Refined Carbs?

Understanding the difference between refined carbs and those other ones.

You're bombarded with information about carbohydrates. You may have even been frightened of them at one point - or maybe you are right now. However, not all carbs do the same thing. Actually, some carbs are good for you and necessary to keep your body going strong. Where do refined carbohydrates fall on the health scale? You're about to find out.

Not the Best

To get a refined carbohydrate, a food is taken that contains carbs. Then, everything else in the food is taken away, leaving only the refined carbohydrate, which is either a starch or a sugar.

When eaten, refined carbohydrates give your body a quick boost in glucose (a.k.a. sugar), which can be helpful right before you get started in some sort of athletic endeavor, such as a sprint or a soccer game. However, eating refined carbohydrates on a regular basis, regardless of what you're doing afterward, can leave you with a rather useless store of carbs.

See Them Now

To avoid eating too many refined carbohydrates, you should know what they look like and where they're most often found. Thankfully, they're rather easy to see, so you can sidestep them with ease. Most often, refined carbs are white on their own, but they can hide inside various foods without being recognized.
The following are a few common foods that contain refined carbohydrates:

• white bread
• white rice
• foods ending with the word “starch”
• foods that use puffy or shredded grains

What to Choose Instead

Since refined carbohydrates aren't doing your body much good, you ought to do your best to go for foods with the other kind of carbohydrates. Whether you call them good carbs or all-natural carbs doesn't matter. What matters is what comes with these carbohydrates that is stripped from their refined peers.

One of the items that gets stripped from carbohydrates during the refining process is fiber. Since fiber is helpful in your goal of good bowel health; avoiding diseases such as heart disease, cancer, diabetes, and kidney stones; and obtaining and maintaining a healthy weight, you don't want to spend much time eating foods that have gone through a fiber-stealing process. Instead of going with fiber-stripped carbohydrates, choose foods that contain fiber-rich carbs. Good choices include fruits, vegetables, beans, and whole grains.

Your Need for Carbohydrates

Still not convinced that you need carbohydrates in your diet? Has the popular no-carb diet craze messed with your head so much that you continue to fear this necessary part of your daily regimen? Then there's something you should know.

While you don't want to fill up on refined carbohydrates (as you already know), you do want to eat plenty of good carbohydrates. In fact, otherwise healthy adults ought to use as much as 65 percent of their daily intake of calories to consume carbs. That means that every other bite you eat should contain healthy carbohydrates for optimal health. So what are you waiting for? Wave goodbye to those white, worn out refined carbohydrates, and open your arms and your mouth to health-boosting whole grains, fruits, and vegetables!

Why No-Carb Diets Works

If you've ever gotten into a diet that cuts you off from all carbohydrates, you probably lost some weight. If you're supposed to need carbs, why did you have such great weight loss success when you cut them from your diet? There are three reasons.

The first is that cutting carbohydrates from your diet often results in a loss of water weight, as not eating carbs may cause you to urinate more frequently and with greater volume.

The second is that any diet that forces you to avoid one sort of food altogether will result in eating fewer calories. While this is a good thing at first, it's healthier to trim calories from all the food groups instead of picking on carbohydrates only.

The third is that diets that trim carbohydrates do not trim protein or fat, which both cause you to feel full faster and longer, reducing your desire to eat.

Making Exercise Fun

What you can do to have a better time in the gym and reap better results.

Exercise routines, like everything in life, can become a bit too routine. After a while, working out can seem more of a chore than anything, and when this happens, it becomes difficult to muster up the will to get to the gym. But working out doesn't have to be dull and lifeless. With some fun-boosting steps, you can add some new life to your routine and cause you want to get in the gym more often.

Wondering what you can do to put a smile on your face when you're under the barbell or in aerobics class? Wonder no more!

Switch It Up

Burn out occurs in the gym when you do the same thing day in and day out. The most obvious solution is to do new exercises that stretch your abilities. Turn to an exercise pro to learn some new exercise ideas to slip into your repertoire. You can also fun up your routine by walking out of the gym and going to your local playground. Grab a bar for a few pull-ups and then head over to the monkey bars. Go back and forth a couple times and then head to the swing set for some swinging. Do all these exercises with joy and vigor and you will easily reach your target heart rate, all while having a good time.

Exercise...the poor man's plastic surgery.Unknown

Grab a Partner

Is there someone in your life who makes everything a little bit more fun? Why aren't you exercising with him or her? Whether it's a spouse or significant other, long-time neighbor, coworker, best friend, or priest, working out with someone you enjoy spending time with will make your workouts more fun as well.

Push Yourself

If you're not making the most of your time in the gym, you're probably not going to enjoy being there. While forcing yourself get in one more rep may not seem like a blast, it can be extremely gratifying. And for most people, doing a job well translates to fun. So if you want your routine to be more fun, you should work your body as hard as you want it to appear you work it.

Go Mental

Another fun way to improve your exercise is to use your imagination. Sure, you may be surrounded by average Joes and Jos in the gym, but you don't have to see it that way in your head. Instead, picture a gym full of elite athletes, all working as hard as possible to be the best in the world. Just remember - you're one of them, so you have to work just as hard - if not harder than - them.

Move It or Lose

Some of the most fun workouts occur when you're not worried about how many calories you're burning. Instead, you're simply playing a game that requires a lot of movement. If you're not into basketball or tennis, try something that requires you to move or be moved, such as kickboxing, boxing, or mixed martial arts. Each of these sports requires you to be in optimal shape. And if you don't stay mentally focused and on your toes at all time, you'll be on your backside in no time. Pretty good incentive to work harder than your opponent.

Game Away

Though video games have traditionally been a detriment to good health, a number of new video game systems and arcade games require players to be on the move. If you have access to these games, use them for a change of pace in your routine, as you dance, jog, and play your way to a better, more fun workout.

How to make a home-made Kettlebell

So you want to shed some pounds, develop those curves you haven't had since high school, and take back control of your health. Well if you were to meet me in person and ask if you were to do just one thing on a regular basis to get fit, what might that one thing be.

I would respond by saying Kettlebell swings! Why? Because it is a exercise size that puts all it's emphasis on your back side, also known as your Posterior Chain, which just so happens work work the area of our body we know longer think about because no one takes the time to try and turn around while looking in the mirror.

The kettlebell is amazing for conditioning your body both aerobically and anaerobically, fancy turns for saying cardiovascular and strength training, but more importantly it allows for functional movement that will recruit both your primary and secondary muscles during exercise.

To me that just means you will work those major muscles your so desperate to show off along with your small  stabilizer muscles that are made for controlling all your movements, like your rotator cuff in around your shoulder girdle.

Well I am familiar with Kettlebells through my time training at SECT Crossfit in Baltic CT. but by no means am I a Master trainer or super Kettlebell  advocate. But they are however, on my must master New Years resolution list. So, I did a little digging on home-made designs and store bought commercial Kettlebells. The store bought kettlebells are expensive and worth every penny there weight in gold but I am not sure what weight I need to start at for perfect form and a good challenge so I found a few home-made versions I liked the best but the one I decided on using was the one illustrated in The 4-Hour Body by Timothy Ferris.

Awesome read by the way, it is super informative and down right simple to implement. It literally takes all the guess work out of the equation. In Fact, I liked Tim's book so much I have decided to use it as my start to the new year plan. Feel free to be my guest and join me, it is going to be awesome!

This will be my chance to really start using the Kettlebell in my routines but also another opportunity to implement and understand exactly how Tim lives his own life, which is pretty cool I think.

I found a link to amazon if you would like to grab yourself a copy :) check it out here:
The 4-Hour Body: An Uncommon Guide to Rapid Fat-Loss, Incredible Sex, and Becoming Superhuman

If your not into reading or maybe you have another routine you will be implementing for the New Year, no worries I am sure this book won't be going anywhere anytime soon.

However, if you still want to learn how to make a home made Kettlebell then check out how I made mine from Tim's Book below.

First I went to Home Depot on my way to the gym this morning to pick up the supplies. I decided to pick up enough supplies for three Kettlebells but for your home version you really only need one. The instructions called for

1 = 3/4" x 12" nipple which will make the shaft (I found that a 10" works a little bit better)
2 = 3/4" x 4"   nipples which will be the handles (I got 6" ones oops :) I will def make the switch to 4")
1 = 3/4" "T"    Fitting that connect the shaft to the handles
1 = 3/4"          Floor Flange
1 = 3/4"          Spring Clamp (I bought the ones at the store but they are flimsy so I will upgrade soon)

All together it cost me a total of $55.96 for the supplies that will make 3 universal Kettlebells that I can easily get 75 lbs on. To compare the savings I Googled some prices and found a 45lb premium Kettlebell going for $72 which seemed like a median price for them. So, that means I saved $17 total and got not only universal Kettlebells that I can interchange the weight from 0-75+ lbs but I was able to make three of them total. Now thats what I call a worthy investment.

So lets put this Baby together, shall we. I used Pictures because it is really that simple :)

Step one:

Step two:

Step three:

Like I told you, I made three Kettlebells total a 55 lb, 45 lb and 30 lbs respectfully. This is a picture of the three I made for under $56.

If I went online to Amazon.com or went to the store to by these Kettlebells I would have seen similar prices as the ones below.

55 lb Kettlebell = $58 (lowest price on Amazon)

45 lb Kettlebell = $45 (lowest price on Amazon)

30 lb Kettlebell = $30 (lowest price on Amazon)

That means if I were to have bought these from a store it would have cost me a total of $130, and that is using the cheapest prices I could find on Amazon. So by taking 10 minutes out of my drive I saved a total of $74, not bad for ten minutes huh. With that much savings I could have made 6 Ketlebells and still put $18 in my gas tank. I consider this the most economical decision. The only downside to these vs. regular Kettlebells is the fact that one arm swings are out, but as far as I am concerned I have to master the 2 arm swing first anyway and by the time that happens I can promise you I will find a way to make a handle that will do the job.

Enjoy the homemade advice, get the store and make yourself a kettlebell :)

And if you just finished your latest read then I urge you to take the time to buy and read The 4-Hour Body: An Uncommon Guide to Rapid Fat-Loss, Incredible Sex, and Becoming Superhuman by Tim Ferris. Its for your own Health.

Sleeping Your Way to Weight Loss

Can catching Zs help you drop lbs?

You've been working at shedding that last five pounds for months, and nothing seems to work. You cut back on the amount of calories you eat, work out twice a day, and say no to every sweet temptation that has passed your way. So why do those extra pounds keep such a firm grip on your hips? It could be your unwillingness to hit the hay.

That's right. According to legit medical research, spending an ample amount of time getting shuteye is essential to helping your body get rid of those unwanted pounds. Wondering how it works? Prepare to be amazed.

Getting Hormonal

Inside your body are all kinds of hormones that are responsible for doing all sorts of things. Two of these hormones, leptin and ghrelin*, have a stronghold on your appetite. In other words, if these two hormones decide to make you feel hungry, you're going to feel hungry. They work by causing you to feel hungry (ghrelin) and informing your brain that you've had enough to eat (leptin).

While these hormones function quite well most of the time, a lack of sleep can result in your leptin levels to plummet and your ghrelin levels to rise. As a result, you feel hungry more than you ought and your brain never has a clue that you've had enough to eat. When this happens, you can only imagine the damage that can be done to all the hard work you've put into looking your best.

Put It to Bed

Now that you're ready to power up your sleep for an easier time with weight loss, you may be wondering how to get better sleep. The first step is to give yourself enough time to sleep. You may be able to function on four or five hours of sleep each night, but most people require more. On average, shoot for eight hours, give or take an hour. It may mean giving up your late night dancing ways or beginning your workout a bit later in the morning, but getting your body's hormones regulated will pay off.

In the event you're already spending plenty of time in bed at night without feeling rested in the morning, you may be living with a sleep disorder. From sleep apnea (pauses in breathing as you sleep) to restless legs syndrome (irresistible urges to move your legs when you rest) to narcolepsy (constant sleepiness), sleep disorders disrupt your bedtime routine and your entire day from the moment you wake up. With proper diagnosis and treatment, you can find the relief you need from your condition and beginning sleeping better and losing weight with greater ease.

*Sleep loss also changes the amount of another hormone (cortisol) produced by your body. Like the combination of leptin and ghrelin, cortisol is also directly responsible for regulating whether you feel hungry or full.

The Other Way Around

Getting plenty of good sleep is essential to your ability to obtain and maintain a healthy weight. At the same time, losing weight is a good way to improve your ability to sleep well.

Why? For a number of reasons.

First, overweight people are more likely to suffer from sleep apnea, a condition that causes the sufferer to stop breathing for prolonged periods, as he or she sleeps. In many cases, losing weight actually results in the individual being cured of sleep apnea.

Another reason weight loss helps you sleep is because of the frequent link between being overweight and suffering back pain. While back pain is bothersome during the day, it can be extremely bad when the sufferer lies down to sleep, making it difficult to fall asleep and stay that way.
So whether you find yourself attempting to lose weight or get better sleep, you can't have one without the other!

Throwing the Perfect Party

Before we get back to the next day of understanding our blueprint I just wanted to let you read this great article on how to throw the perfect party. I know if you are like me during the holidays it can be overwhelming just trying to get the arrangements made so I think you will enjoy this post :)

Ill be back tomorrow with how to implement your blueprint planning with time management so that you can get the biggest return on your investment.

So with that said, Enjoy!

Do you have a big bash coming up at your place? Then you better make it perfect!

If you've been to many parties, you have probably been to a dud or two. And with your upcoming party, you may fear the same fate awaits you! But grab your fears and toss them in the trash, because with these tips, your party is sure to be the talked-about event of the year!

Try a Theme

Anyone can have a party. For a memorable party, go with a theme. No matter what you love, you can use your passions as you plan your party. From a Hawaiian luau or a beach party to ghosts of music past or favorite movie stars, your theme can be whatever you choose. To make sure the theme sticks, make every aspect of your party stick with it. This requires you to go beyond decorations for your shindig. Make every piece of food and every drink you serve go with the theme of the party. Having a hard time finding appropriate food and drinks? Make some of your favorite dishes and drinks and give them appropriate names. Remember-it's your party, and a good party requires creativity!

Sell, Sell, Sell!

Convincing people that they're in a tropical paradise is no easy task. Especially if they have to drive through a winter wonderland to get there. That's where your positive energy comes in. If you're apprehensive about your party and don't think everything about it is fantastic, how do you expect others to get excited? To make sure everyone who comes to your party remembers nothing but a good time, sell the party's theme constantly. If you're convinced the party is a blast, so will your fellow partygoers.

Stop Hosting and Relax

Want to see the party through a partygoer's eyes? Then stop slapping snacks on people's plates and get out in the party! Get involved in whatever fun stuff you have in store for those who come to the party. After all, how else will you truly know how fun the party is if all you do is serve, clean, and worry about everyone having a good time? Turning off your inner host or hostess helps you enjoy the party and will put everyone around you at ease, which helps them enjoy the party as well.

Invite Right

Want people to long for your upcoming party? You've got to let them know how great it's going to be with a killer invitation! For the best invitation, consider the theme of your party and do something unique and memorable. Sure, you could get some party invites from a local store, but why not take matters into your own hands with some homemade invites that'll catch attention and get them in the party mode instantly?

Remember Details

Now that you've got your food and drinks all set, and the decorations are picture perfect, you may think your planning is over. Well…you're wrong. Once people begin showing up, do you know where they're going to park? Where will you put purses and jackets? Also, what happens if someone brings a date, stretching your food and drink rations? Planning for anything and everything helps make sure your big party will go off without a hitch. Or at the least, planning helps it look like there weren't any hitches.

Know Thy Guests

Planning a party can be a big stress. It can be even more stressful if you don't know the taste buds of your guests. Well in advance, begin to learn what your guests enjoy eating and drinking and accommodate accordingly.

This doesn't mean your guest list determines whether you have hamburgers or hotdogs. Rather, if a lot of the people coming are vegetarian or vegan, cut the meat out of your menu. Or if someone has a food allergy, don't risk a reaction by keeping the allergen in the corner. Instead, don't have the food at the party at all.

These may seem like minor issues, but your guests will appreciate your thoughtfulness if they don't have to worry about eating something they'd rather not.