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.