Monday, 30 April 2012

Overcoming Boredom

Halfway through the year, it's a sure bet that at least 45% of people who set out to be more fit this year have already given up. Sure you gave up because you were busy or overworked or there was just one too many things on your plate. Many of you still want to achieve your goals whether it's losing that extra few pounds or just going for the best shape you can.
Determination > Boredom
Determination is a necessary quality whether you are beginning a new project or staying the course of an older one. Determination keeps you going even when you want to quit. Determination pushes you out of bed in the morning and drives with you to the gym. Determination can help you avoid the boredom traps along the way.
 Trap #1 - Expecting results overnight
 Trap #2 - Using a repetitive routine with no variations
 Trap #3 - Not planning ahead for any exercise
Boredom Traps

The problem with boredom is that we are a society that is weaned on instant gratification. We want fast loading computers, fast running cars, the shortest, fastest line at the supermarket store (even the do it yourself line is faster if no one is in front of us) and we want the perception that we're going to get there before anyone else.
It's the 10 second rule. You look around in a department store for assistance and if you don't see anyone who can help you in 10 seconds, you feel like you've been looking for several minutes. This may seem delusional, but in retail, remember, the customer is always right.
We want results and we want them now. You work out for a week, getting up every morning and doing your best - you want to feel like you did something by the following day. You want those results and too often when you don't get them, you get bored with the routine and either give up or try to do something else.
Boredom Punishes

Even when you don't get results overnight, you can push yourself too hard. You can do the same grueling routine over and over and over again. You can become convinced that doing it just one more time will get you the results you want, it worked in the beginning right? Remember, we've talked about muscle memory and our muscles are a lot smarter than we are sometimes. Doing the same routine over and over again without varying doesn't build or burn, it just maintains.
Boredom is Boring

Boredom can exist anywhere in a workout routine. It can be the repetitive motions, the repetitive atmosphere or even just using the same equipment over and over. (I love my treadmill, but occasionally I really need to give it a break). Sometimes you need to plan ahead (what may seem to be a boring task) what you will or won't do in your exercise routine in order to avoid more boredom in the future.
What do you do?

Tuesday, 24 April 2012

What Makes a Good Personal Trainer?

I have heard and read about personal trainer stories that just make you wonder where did these personal trainers get their training from? For those of us who seek out the help of a personal trainer, it's important that we don't end up with someone who isn't very qualified or just doesn't care about their client's well-being. As with anyone you hire to provide a service, you want the best for your money. How can you know if a personal trainer is qualified and genuinely cares about helping you? Below are some things to look out for.

Beware of the personal trainers that:
Tell women not to lift weights
 I won't go into the details of the importance of lifting weights for both women and men, but if a personal trainer tells women not to lift weights - dump that trainer fast!

Cut your calories to a dangerous level
 Reducing calories helps in shedding pounds but be weary of a personal trainer that suggests reducing calories to dangerous levels. If you're in doubt consult with a nutritionist or your doctor.

Won't track your progress
 I've seen both types of trainers at my gym. The ones that carry a log book or clipboard as they train clients, and those that don’t. If I had to choose one, I'd consider the one that is logging their client’s progress. A good trainer will track everything - exercises, weight lifted, measurements, sets, reps, etc.

Tell you that you must purchase vitamins and supplements
 This will happen most often in the larger gym franchises. Many times the personal trainers are also pressured to up sell these items. A recommendation is fine but they shouldn't make you feel like they are required to be in shape.

Daydream while they're spotting you
A trainer should not be dazing off into the distance as you are performing your reps. They should be focused on you ensuring that you have proper form and that you aren't struggling with the exercise.

Push you too hard
 Most people think that working out hard is a sign of a good trainer. A bad personal trainer will take advantage of that and push you beyond your limits to avoid really doing their job. You shouldn't be in pain after a training session.

Tips before hiring a personal trainer:
If you're going through your gym ask about a free training session before buying a package)
Ask for referrals from friends or family
Those are just some of the things to be aware of when considering a personal trainer. Feel free to leave more tips or advice in the comments.

Monday, 23 April 2012

Rueben Bake


1 Package Extra-Lean Boneless Turkey Tenderloins
1 (8 ounce) Can Sauerkraut, drained
1/2 Tsp. Caraway Seeds
1/4 Cup Fat Free Mayonnaise
2 Tbsp. Chili Sauce
1/4 Cup Shredded Reduced-fat Swiss Cheese

Directions: Heat oven to 35Gas Mark 4. Grease a square baking dish 9X9X2 with cooking spray. Place tenderloins in dish. Spoon sauerkraut evenly over turkey and sprinkle with caraway. In a bowl, mix mayo and chili sauce; spoon over turkey. Cover dish with foil and bake until turkey is no longer pink in center, about 30-35 minutes. Uncover, sprinkle with cheese, and bake until cheese is melted (about 5 minutes).

Serves: 4
Exchanges: 1 Vegetable, 5 Extra Lean Proteins, 1 Fat

Tuesday, 17 April 2012

Exercise - How to Get Yourself Motivated

It is a fact of life: you need regular exercise to stay healthy. You understand the importance of regular exercise, but may struggle with motivation. Although what constitutes effective motivation differs from one person to another, common threads emerge. Find the motivation that suits your personality and lifestyle and stick with it.


How much you get out of an exercise session has a lot to do with how much you enjoy doing it. Here are some suggestions that might make working out more fun. Working out with a friend or family member adds a social aspect to exercising. Keeping track of one another's progress can be motivating. Buying you some special exercise clothes may also add a fun dimension to exercising. The clothes don't have to be expensive, but should be something you like wearing. If your workout involves running, biking, or walking, go somewhere fun, such as a park or a friend's house. Rotate the places you go to avoid getting bored.


Many people find setting goals powerfully motivating. It's fun to keep track of your progress, and meeting your goals allows you to celebrate your successes. As you meet a goal, set another that is slightly tougher. Make sure your goals are achievable; setting goals that you cannot meet is discouraging. Unrealistic goals that involve pushing yourself too hard can be dangerous.
There are different types of goals you can choose. Distance goals are helpful if you enjoy running, walking or cycling. Speed goals are also good for these types of activities. Endurance goals are useful if you use a treadmill, elliptical, swim or participate in another type of aerobic workout. Repetition goals are well suited to weight training and calisthenics.


If you are not used to exercising, starting a regimented exercise program may seem overwhelming. Incorporating physical activity into your daily life may be a good motivator to transition into other forms of exercise. Walk or bike to nearby places instead of driving. Take the stairs instead of riding an elevator. Park at a distance when going to the store rather than looking for the closest parking space. These simple changes in your daily life can lead to increased strength and endurance. You may notice that you're no longer winded when you take the stairs or that you're walking faster than you used to. These changes can help motivate you to take the next step in making exercise a routine aspect of your life.


Many people live according to a schedule, which ensures that all of things you need to do are accomplished. Scheduling your exercise can be a good motivator because it means you've set aside time to the exclusion of other activities. This bumps exercise from an "I'll get to it when I can" activity to a important priority. By dedicating a specific time period to exercise, you reinforce the importance of exercise in your life.


Rewards are great motivators for people of all ages. The daily reward for exercising can be as simple as allowing yourself 10 minutes to relax, read a book or play a game. Set your reward ahead of time and follow through each time you exercise. You may want to set bigger rewards that are tied to your exercise goals. For example, you may decide to treat yourself to a movie or go an exhibit or attend a sporting event when you reach your distance or endurance goal. Your reward should be personal, something you truly enjoy.


Talk with your doctor before beginning a new exercise program to be sure it is safe for you. If you have a pre existing medical condition, ask your doctor for suggestions about what type of exercise is best for you.

Best Time Of The Day To Exercise

The best time of the day to exercise depends entirely on the individual. There is a lot of debate about whether it’s better to workout first thing in the morning, in the middle of the day or in the evening. Let’s look at the benefits for each option.

You’ll hear a lot of people claim that the morning is the best time of the day to exercise. Some say that if you workout first thing in the morning, that you’ll burn more calories throughout the day. Even if this theory is true, the amount of extra calories you might burn would be minimal at best. And since AM workouts are more difficult to be consistent with, it’s likely that you’ll end up burning less calories in the long run due to missed sessions. However, if you can workout first thing in the morning and stick to it, you’ll experience more energy and an increase in mental focus throughout the day.

For many people hitting the gym right after work on their way home works the best. The vast majority of gym member’s workout at this time, this is evident by the crowds of people that flood gyms nationwide between the hours of 4-6 pm. The benefit of working out later in the day is that you’ve had all day to wake up, allowing you to work harder. It’s also likely that you’ve had a few meals throughout the day, which is better for those that can’t work out on an empty stomach. Another great reason to hit the gym after work is the stress relief provided by physical activity.

The truth is that the best time of dayto excercise is the time that you can commit to. The best time to exercise is whenever it fits into your working day. For some people it may be the same time every day, for others that time may be different every day. The important thing is to find a way to fit exercise into your day, no matter how busy you are or how long your workouts take. Remember, any physical activity is better than no activity.
Got A Question? Leave a comment?

Sunday, 15 April 2012

No Equipment Workout!

Many times when travelling you may feel that you don’t have the time or resources to locate a gym for a quick workout. Hotel fitness centres may be too crowded or you may not feel like leaving your hotel room.
A quick, basic workout that will keep you going can be done in your room without gym equipment. This workout can be done in as little as 20-30 minutes.
It is important to include stretching in your workout routine. Begin with 5-10 minutes of stretching. The following stretches will help warm up your muscles:
Standing Runners (calf) Stretch – one foot back with knee straight and heel flat on floor; other leg should be in front of you and bent. Slowly lean forward until you feel a stretch in the calf.
Half Kneeling Stretch (hips/quads) – Keep abs tight and maintain erect posture.
Standing Toe Reach (hamstrings) – standing with feet together, slowly reach toward toes until a stretch is felt in back of thighs. (If you have a bad/sore back trying lying on your back, both legs flat, lift one leg in the air and grab behind the knee. Try to straighten your leg)
Chest Doorway Stretch – standing in door jam with hands on door frame shoulder height. Slowly walk into doorway until a pulling is felt in the chest.
Trunk Rotation – lying on back with feet/knees together and bent to 90 degrees. Arms should be out to the side. Slowly rotate legs to one side while turning head to opposite side.
Hold each stretch for at least 20 – 30 seconds.

Circuit Workout:
20 Squats (use a chair if you’re not sure how to do these – sit and stand)
10 push ups – body should not sag; go deep enough so elbows are at 90 degrees (do push ups on knees if you can’t do regular push ups)
10 bridges – lying on back, legs bent to 90 degrees, lift butt up while keeping abs tight and clenching glutes
Superman– lying on stomach raise arms and legs while keeping stomach clenched – hold 30 seconds.
Plank – get up phase of push up position, hold for 15 seconds (keep abs tight – body should not sag – keep straight as, yes, you guessed it, a PLANK).
20 Elbow-to-knee crunches – lie on back with legs flat on floor; hands behind head, slowly raise up as if doing a crunch, rotate upper body as if trying to touch elbow to OPPOSITE knee, repeat both sides.

Tuesday, 10 April 2012


Corporate wellness programs can help a company's employees become happier, healthier and more productive. Prevention of disease is a key strategy. Wellness programs can benefit a corporation's bottom line by reducing heath care costs, a crucial consideration. Human resources managers and other executives can defend the costs and benefits of wellness programs to elicit organisational commitment and employee participatipation.
Employers benefits from investing in employee wellness programs. These include: 

  1. Better management of rising healthcare cost 
  2. Reduced absents
  3. Increased productivity
  4. Improved employee morale
  5. Higher employee retention levels 
  6. Improved corporate image

We will help you realize these end benefits by taking a continuing and highly proactive role in hosting on-site or off-site fitness boot camps.   Our solution is not "host and leave" but “teach and achieve.” Our ultimate achievement is to meet or exceed your employees’ health goals which will, in turn better help you meet your business objectives.

Added benefits of A TrueVigor Corporate Fitness Boot Camps are:
  1. Team-building
  2. Leadership training
  3. Group Fun & Accountability

Friday, 6 April 2012

Gym Etiquette Ideas

1. Be aware of where you and your stuff are- One of the biggest ways to offend others is to not be aware of where you are positioned and your personal items. Let me give an example:A person goes to the free weights, grabs a couple of dumbbells, and uses them in front of the rack. No, no one else can grab a set of dumbbells without being rude.
Another example would be to leave your towel and water bottle on workout machines you are not using. This means that no one else can use them either. As I mentioned above, a good portion of gym etiquette is all about being considerate of other people.

2. When you are done with a machine, wipe it down- You know you hate it when you go to workout on a machine and find it wet from the previous person that used it. So, since we are thinking of others, take the time to wipe down the machine.

3. Be polite and do not stare- Staring is rude enough, but doing it at the gym seems to multiply the rudeness factor ten times over. There are many people at the gym that uncomfortable for a variety of reasons. It could be that they are not comfortable with the way they look, with the way that they workout, or feel vulnerable if they are alone.
So, the easiest way to help with this is to ensure that you do not stare. Good gym etiquette will be displayed when you are polite to others.

4. Use mobile phone etiquette- I have noticed many people that get annoyed at others when they are using their phone while working out. There is a time and a place to use your mobile phone and the gym is not it.

5. Clothing and dress - It is key that you dress to workout. Wear appropriate clothing to exercise in. The gym is a place for athletic wear, not the latest runway fashions.
To make your workout a success, use the golden rule. It is essential that you treat others and the equipment with respect.

Please Comment

What is the worst example of gym etiquette that you have been a part of? What is it that irritates you about others at the gym? Comment on  your pet peeves here so that everyone can benefit by not making the same mistakes.

10 Things People Do Wrong In The Gym

#10 – Steady State cardio for ‘fat loss’ and fitness
I know, I know, how many times do fitness experts have to explain that the whole idea of ‘fat burning zones’ is a farce?
Well, you’re going to hear it again. Interval-style training is the way to go regardless of whether your goals are fat loss or improved fitness. The notion of more bang for your buck should appeal to just about everyone who frequents a gym.
Here is where I talk about my pet peeve #1 in this list….they guy or girl ‘working’ on the elliptical, stairmaster or treadmill while reading a book or magazine. HUH?!? Here’s an easy tip for all of you, if you can concentrate on words that are about 2 millimeters tall while doing your cardio, you’re not working hard enough, period.
See #1 on this list for more details.

#9 – Not enough resistance training in your program
Many people ‘dabble’ in their weights during their workouts while relying on their cardio portion for the majority of their session. You know the folks I’m talking about, right?
How about the lady who spends 45 minutes on her elliptical machine then finishes with about 10 minutes on a variety of machines like the adductor or abductor (inner and outer thigh) or tricep machines? What about the ‘spinners’ who only do upper body resistance since they ‘get plenty of lower body strength training on the bike’?
Uh, no, guys. As a spin instructor for over 10 years now I can confidently say that more than 90% of all spinners (including instructors!) fail to turn that little black knob enough to elicit any type of strength training adaptations. Hmm, this might explain the classic pear bodies found on many of these cycling enthusiasts.
#8 – Not enough patience with your progress
Many folks give up on training regimens only weeks after starting. HOLD UP GUYS! A few weeks of training cannot be expected to negate years of inactivity and often ABUSE of your bodies.
Even the poorest programs can result in positive physical changes simply because of consistency and effort. Imagine the results you would get if you stuck to an excellent training program? Go find a great trainer today, there are A LOT of them out there!

#7 – Ridiculous diet practices
Sure, this is not something you might be able to spot in your local gym but as a group exercise instructor, many members like to tell me about their dietary practices.
In addition, I often overhear some of the most ridiculous dietary tips that people give each other in the gym (even trainers are known to occasionally dispense their share of stupidity as well).
Listen people: sound nutrition is not rocket science! We all know right from wrong, for example, what’s better for you a soda or water? What about a bag of chips versus a bag of carrots? A candy bar or a nectarine?
Tough ones huh? Anyway, try some of these things and you will be just fine:
  • Eat a VARIETY of food
  • Don’t eliminate entire food group
  • Eat 5-6 small meals each day
  • Try to have protein, fats, and GOOD carbs at each meal
  • Stay away from fad diets and diet pills
Some other practices that drive me crazy are:
  • Fasted cardio
  • People that think that by exercising on an empty stomach, they will target all their fat stores.
  • Sorry folks, won’t make a difference, in fact, your work capacity will be lowered from lack of fuel! Therefore, you will not be able to burn as many calories in that session.
  • Fasting
  • Did you hear about the ‘miracle’ 10-day maple syrup, lemon juice, water, and cayenne pepper fast?
  • If it sounds ridiculous, it probably is.
  • Drinking carbohydrate drinks or eating energy bars during a spin class
  • Ever see folks who are trying to lose weight drinking a bottle of Gatorade and eating a Clif bar during a class yet wonder why they can’t seem to shed the pounds? Hmm, I wonder why?!
Could it be that they keep putting back in the 400-500 calories they end-up burning in class?

#6 – Spending too much time in the gym

The number one reason that people give for not working out is TIME. After all, it’s safe to say that we ALL have better things to do than spend all our time in a gym, right?
Try doing some extra work at home, reading a book, playing with your kids, taking the spouse out to a romantic dinner, whatever. Live your life folks!
One of the quickest ways to burnout is too many hours in the gym. Stick to short, effective, efficient sessions and go and have some fun in the real world!

#5 – Too much ‘down-time’ during training
I sort of cheated here as I could have rolled this into #6. But, I just had to talk about my pet peeve #2 here, the guy talking on the cell phone or sharing a cup of coffee with his buddy between sets.
If you’re at the gym, DO WORK! Increased pace leads to increased fitness, results, fat loss, strength, and energy!
Time your rest periods and set a completion time goal for each session. You might not always make it, but at least you’re trying and building a smart basis on which to measure your progress.
If your gym is like mine and there are a lot of people who know you and want to socialize, try wearing an IPOD and don’t make a lot of eye contact…you’re not a jerk, you just a person who wants to complete your goal, that’s all.

#4 – Scared to use ‘athletic’ exercises during training
There’s a reason athletes look the way they do, folks. It’s their training.
Effective, functional training will result in great results in less time. The Olympic lifts such as the snatch and the clean and jerk can be used to improve overall fitness, promote flexibility and balance, improve strength and power and much more.
Don’t be scared of the technical aspects of these types of lifts as there are VERY simple variations such as clean pulls, jump shrugs, and push presses. Try some, you will not be disappointed!

#3 – Not enough variation
Boredom and staleness inevitably leads to burn out and non-compliance. If you are not motivated by what’s about to happen in your training session, CHANGE IT.
Change your exercises from workout to workout, mix your cardio into your weights, change the order of your training, etc. All of these things will liven up even the most basic workout. Don’t forget to incorporate some sort of Periodization cycling that varies volumes and loads as this will also help keep your body ‘on edge’ and promote greater gains.

#2 – Isolation Exercises

Okay, pet peeve #3, the overweight guy or gal who spends all their time doing bicep curls and calf raises!
Guess what guys, there’s not a whole lot going on in your body when you do these types of exercises, even if you are standing on a balance board when performing your isolation bicep curls!
Compound lifts such as squats, presses, rows, lunges etc. are the way to go as they are far superior for not only burning calories and increasing fitness, they are also better at getting you stronger! These types of exercises are functional in nature: this simply means that they allow our bodies and muscles to get stronger in the exact same fashion that they will have to work in real, everyday life.
And now…..drumroll please! The #1 thing that most people do wrong in gyms today is…..

#1 – Not obeying the ‘Overload Principle’!
Here’s a newsflash for everyone, fitness is not easy and fitness will not come fast.
The NUMBER ONE principle in exercise physiology 101 is the Overload Principle. Simply stated, this principle tells us that in order to elicit change on our bodies we must OVERLOAD it or go beyond what we normally do.
In other words GET OUT OF YOUR COMFORT ZONE! Without this type of overload, there IS NO CHANGE. Guess what? If you are doing sets of 10 with your 15 repetition maximum you’re not doing much so don’t expect to see much in terms of gains.
This is my pet peeve #4 on this list….the fitness gurus who tell us that overload is the enemy and that we somehow need to feel refreshed at the end of our workouts.
All this feel-good, new age crap about never pushing your body to failure or never ending a set with a hard repetition is about as silly as saying Pilates will ‘tone’ your muscles while weights will make them ‘bulky’….what?!
Don’t only apply this principle to your resistance training, use it on your cardio as well. If you are capable of running 8 minute miles yet you always set the treadmill at 9 or 10 minute pace, you’re short-changing yourself. Don’t expect to see much improvement….if any.





Wednesday, 4 April 2012

Healthy Recipe for your Easter Break


Home is where the heart is. It's also the best place to charge up your ticker. Ramp up your home cooking with these nutrient-packed dishes the next time your tummy—or your heart—needs a boost.

Vegetarian Curry Burgers

Ingredients: Olive oil, onion, curry powder, coriander, fennel seeds, white button mushrooms, chickpeas, carrot, walnuts, cilantro, salt, pepper, flour

Swap your Big Mac for this veggie burger, and your heart will reap the benefits. Walnuts and olive oil are great sources of monounsaturated fat, which can lower both total and low-density (bad) cholesterol and keep plaque from forming in blood vessels. The omega-3 fatty acids in walnuts may reduce your risk of a heart attack, and the beans are a super source of soluble fiber, which decreases your risk for heart attack and stroke.

Prep: 15 min
Cook: 17 min
Calories: 169

· flour


1.In a medium nonstick skillet over mediumhigh heat, warm 1 tablespoon of the oil. Add the onion, curry powder, coriander, and fennel. Cook, stirring frequently, for about 2 minutes, or until the onion starts to soften. Add the mushrooms. Stir to mix. Cover and cook for about 4 minutes longer, or until the liquid pools in the pan. Uncover and cook for about 3 minutes more, or until the liquid is evaporated.

2. Transfer the mixture to the bowl of a food processor fitted with a metal blade. Add the chickpeas. Pulse until well chopped. Transfer to a bowl. Add the carrot, walnuts, cilantro, salt, and pepper and mix well.

3. Lightly dust hands with flour. Shape the mixture into six 4" wide patties.

4. In a large skillet over medium heat, warm the remaining 1 tablespoon oil. Place the patties in the pan. Cook for about 4 minutes, or until browned on the bottom. Flip and cook for about 4 minutes longer, or until heated through.

Nutritional Facts per serving

168.7 CAL

8.9 G

1.1 G

0 MG

17.9 MG

18.2 G

4.1 G

4.7 G

5.6 G

10 Secrets of the Super Healthy

Ever wondered why some people never get colds or are ill in bed?
The average person feels stressed, impatient and tired, has or does suffer from sleeping issues, digestive problems and has poor immunity - the good news is you can go from being average to super healthy! A holistic approach to the body helps restore balance in bology and mind - here's a few tips that will help...

1. Perfect Digestion.

Its important you fine tune your digestion to ensure that all nutrients are absorbed and also to help you identify what you may be intolerant too.

What to do: Try to ID and then eliminate food inteolerances. Take a probiotic daily to boost gut health and finally chew your food properly to ensur eparticles are properly digested.

2. Balance Blood Sugar Levels

The key to loosing weight and boosting energy levels is making sure you have a stable flow of glucose in your bloodstrem. If you have too much, the excess is removed and sent to the liver to store as fat and if you have too little you feel tired, hngry or grumpy.

What to do: Graze on low GI foods at the right time and in the right combination-for example fruit with yoghurt or even kippers on toast!

3. Improve your mood

Your ability to stay focused, improve your mood and minimise your risk of disease depends on your intake of B vitamins - essential for a bodily process called methyation, which helps to balance everything from blood sugar, adrenaline and to cholesterol.

What to do: Take a high strenght multivitamin supplemtn containing B6, folic acid, B12 and load up on green veg.

4. Increase anti-aging antioxidants

Studies show that peolple who eat 5 or more pieces of fruit a day and veg daily are more likely to have optimum health than those that do not. If you smoke or eat processed food your cells will create harmful oxidants which can be detrimental to health.

What to do: Fill at least half your plate with raw or lightly cooked veg, exercise for at least 30 mins a day and use a vit a, and vit c rich moistruizer!

5. Eat Essentail Fats

Essential Omega-3 fats improve brain functions and make your heart, arteries and immune system work better as well as improving skins condition and protecting against memory loss.

What to do: Aim to eat 2 to 4 servings of oily fish a week e.g. salmon, mackerel, sardines or plax and pumpkin seeds every day and ideally an essential fat supplement.

6. Stay Hydrated

Water supports digestion, transportation and use of nutrients plus it helps get rid of toxins and waste from the body. Not drinking enough causes lethargy, and a lack of concentration, makes your skin dry out and can cause constipation.

What to do: You need at least 8 glasses of water a day. Carry a bottle a bottle of water around with you and drinka glass with each meal and throughout the day.

7. Keep fit, strong and supple

Finding the balance between body and mind is one of the best routes to health, it helps reduce body fat, stave off stress and depression and also helps prevent the deterioration of the brain.

What to do: Exercise can raise yoru metabolic rate for up to 15 hours afterwards. The best exercises for maintaining suppleness are yoga and pilates, whhile aerobic exercise such jogging, cycling and swimming will improve CV health and burn calories.

8. Generate Vital Energy

Boosting energy is more that follownig the right diet and exercising. T'ai Chi or qigont, breathing and meditation techniques are great to help create vital energy. Many of the longest living populaitons have energy regenerating proactices incorporated in to daily life.

What to do:  Take up yoga or pilates to help promote relaxation.

9. Find your Meaning

Yes - it sounds wishy washy! But carrying emotional baggage and being unhappy is ahuge drain on your resources of health, energy and spontaneity.

What to do: Identify and let go of negative feelings and negative patterns in your llife.Send out positive energy.  You can write a diary, designate thinking time or even just sitting down and talking to a friend will help.

10. Find Your Purpose

Having a sense of purpose whether its following a specific profession or finding out what you are good at, this will you help you feel fulfilled.

What to do: Try out new hobbies, and get involved in some new projects - try that one thing youve always wanted to do!!

Tuesday, 3 April 2012

Resolve to become better at whatever you do starting today! 5 General Ways For a Better Lifestyle, Fitness and Health.

Definition of Life style: A way of life or style of living that reflects the attitudes and values of a person or group A lot of people go through life used to a certain lifestyle only because that is what they have known from birth. Our family, friends, work; media all shape the lifestyle we live. Some never get the opportunity to be exposed to anything different and easily develop habits which live with them till death.
We are all generally averse to change and some NEVER admit to having an unhealthy or adverse lifestyle and shut themselves off to anything better. There are however lot of ways to break the habit and live a better life because lets admit it we can all be better them we are now. A lot of us are desperate for a lifestyle change, lifestyle lift, healthier lifestyle, lifestyle fitness. Let’s look at 5 ways to do this.

1. Improve your Mind.
It cannot be over emphasized the importance or having an improved and open mindset. The first change has to come from within. How can you do this? Self discipline… We sometimes know what is right for us and how improve our lives but never do it because we tell our minds that it can’t be done, it’s not worth doing, do it as you know it. Without self discipline it is very difficult to live differently. Get a diary or a small book, writing out your goals. Start with e.g. eleven things to achieve in 2012. Make a commitment to yourself and discipline your mind and strive to achieve your goals. You can set daily goals, weekly or monthly lifestyle improvement goals. You then have action these goals and tick them off your list.

2. Always Know Your Starting point.
We down play our achievements only because we never take stock of our starting point. To make a positive and improved lifestyle, note your current state. Example, if you want to become healthier and loose 2 stones. The wise thing to do is weight yourself now and then you will know if you have achieved your goal in say 2 months. The same will apply to all your goals and by the end of a year you will be surprised how far you have come. Any change is a radical step as you all telling your whole body that we are changing course, you must know how effective the change has been.

3. Boost Your Energy Level.
Feeling energetic is a key to happiness and to self-esteem, so take steps to keep your energy high. Exercise, even a quick ten-minute walk will increase your energy and boost your mood, this really works. Energy (or lack of energy) is contagious. If you feel and act energetic, you’ll help the people around you feel energetic, too. Be careful also of what you read and watch as this makes you energetic or not. You have to sole responsibility with what enters your body. Get enough sleep, listen to good music, talk to friends as all these will give you a lifestyle change.

4. Watch your entry points (ears and eyes).
There are two main entry points into your body and most of us never control what comes in. Your life will be shaped by what you listen, read, watch. Ignore all the junk on TV for at least an evening in a week and search the Internet for, lifestyle questionnaires, join lifestyle blogs, read healthy lifestyle tips. Look for lifestyle websites and find products to improve your lifestyle.

5. Live a Luxury Lifestyle the easy way.
This is somehow a controversial point but a luxurious lifestyle need not be luxurious and I will explain. Did you know that rich people live a very cheap lifestyle? A rich man or woman will but an expensive car which will not break down for the next 6 years, the rich will shop in bulk taking advantage of all the offers of buying in bulk, they will pay for a gym and get all the best exercise available e.t.c. The one who settles for a “mediocre” lifestyle buys a second hand car that is serviced every two weeks and at the end of a year will cost more than an expensive car. We sometimes buy things on a daily basis and end up spending more, will eat any food and exercise very little or not at all. You can choose to live in luxury by spending a little bit more now to gain in future. Dress well and be fashionable.

There are so many benefits of a better lifestyle, if you cannot do it alone there are lifestylers or lifestyle coaches who can always give you the needed start but it is ultimately your decision if you want a change.