Optimum Fitness Know How in Three Easy Steps
You are ready to begin your fitness program. There are a few things to think about before you begin. I will let you in on a few mantras that I repeat to myself that help me avoid the pitfalls of trying to be an all or nothing know it all!
Persistence over Perfection.
Whenever one tries something knew we expect ourselves to do it perfect. This all or nothing attitude is a recipe for disaster! Just keep trying over and over again no matter how many times you screw up. Your tenacity is a bigger ally to you than you ability to be perfect. If you eat that doughnut, so what! Move on. Stick to your routine. One mistake will not sabotage all of your efforts to become a healthier person. In fact, messing up on your routine is part of the process. Just do not eat doughnuts everyday for 5 days!
Find a role model.
Find someone that you want to be like. Whether this person is a professional athlete, fitness model, entrepreneur, or whatever! Research them. And quite simply, look at the principles that they follow and emulate this. Surely, their was someone who has come before you that has the same goal that you are trying to attain. Cheat a little bit. Follow their steps and do not try to reinvent the wheel.
Live in the present moment
Do not worry about the mistakes and embarrassments of the past. Even though you may have tried to achieve this goal before and have failed that doesn't mean that you cannot achieve it now. If you think of the past, your mindset will be filled with failures of the past. These thoughts can bring you down and stop you from living in the present. Being in the present,staying positive, and focused on what is at hand is of the utmost importance. Believe in yourself. Believe that you can do what you need to do. Believe that you deserve to have the things that you desire. Work hard in earnest to get the results that you deserve. Everyone around you will notice that there is a focused motivation with intent around you. Your family will sense this purpose about you. Your children will admire their mommy for doing what she loves. What a beautiful life lesson for your children. You are showing them that they can pursue their dreams and enjoy the process. Everyone wins.
Now that we have discussed a few shifts in paradigm for the mind; let's get into the ABC's of a proper exercise regimen.
The first component of a sound fitness program is stretching. Stretching prepares your muscles for work, lengthens muscles, improves tendon strength, and increases range of motion for the joint you are stretching (flexibility). Stretching should consists of holding movements without bouncing for 30 seconds. I focus on the large muscle groups quads, hamstrings, lower back, arms, chest, and back. One of the most effective stretches is just a fold over from the waist bringing your chest to your quads with your hands at your feet. Try to touch your feet without bending your knees. I also incorporate yoga moves into my stretching series such as: sun salutation, bridge, warrior, child's pose, cat stretch, among others.
Cardiovascular exercise is also essential in a complete exercise program. Bringing up your heart rate 3-4x a week for at least 20-30 minutes each time is the basis of a cardiovascular component of a fitness routine. Sprinting outside, aerobics step class, zumba, bike riding, swimming, plyometrics, boxing, jump roping, walking on an incline on the treadmill, and walking up stadium steps are a few ways to incorporate cardio into cardio routine. My favorite way to bring up my heart rate is jumping rope in between sets of lifting weights. I will lift weights for three sets and jump for 30-60 seconds before my next exercise. No one else does this at my gym. I get a few stares but, I do not mind. My session at the gym is shortened and I get in and out. Working smarter not harder is the way to do it!
My most favorite component of a well-rounded exercise program is weight lifting or strength training. If you are just starting out consult with personnel at your gym or a trainer to get you started. Try starting out with an upper body circuit and a lower body circuit. As you become familiar with the exercises, you can become more specific with your weight lifting training. Lighter weights, more reps for maintenance of a muscle. Heavier weights, less reps for the building of a muscle. Proper form is of the utmost importance with proper weight lifting. Speak with someone who knows about lifting weights to decrease your chances of getting hurt. I train each body part once a week with moderate weight with the exception of legs, which I train twice a week. I focus on lower back, stomach, and calves ever other time I train. For training video please check out Jennifer Nicole Lee on You Tube. You can subscribe to her channel. She films about one video per week. For more information about strength training please read my article this subject.
Remember it is not about doing all the above things perfectly every time. It is about persistence, having fun, enjoying the journey, and being healthy.
Fitness is not a one time event, but, a journey to be enjoyed.
Living life is not just achieving your goals but, enjoying the process.
Keep smiling and striving to be the best you can be,
Monica Borel
http://www.themonicadborel.com
Article Source: http://EzineArticles.com/?expert=Monica_Borel
Persistence over Perfection.
Whenever one tries something knew we expect ourselves to do it perfect. This all or nothing attitude is a recipe for disaster! Just keep trying over and over again no matter how many times you screw up. Your tenacity is a bigger ally to you than you ability to be perfect. If you eat that doughnut, so what! Move on. Stick to your routine. One mistake will not sabotage all of your efforts to become a healthier person. In fact, messing up on your routine is part of the process. Just do not eat doughnuts everyday for 5 days!
Find a role model.
Find someone that you want to be like. Whether this person is a professional athlete, fitness model, entrepreneur, or whatever! Research them. And quite simply, look at the principles that they follow and emulate this. Surely, their was someone who has come before you that has the same goal that you are trying to attain. Cheat a little bit. Follow their steps and do not try to reinvent the wheel.
Live in the present moment
Do not worry about the mistakes and embarrassments of the past. Even though you may have tried to achieve this goal before and have failed that doesn't mean that you cannot achieve it now. If you think of the past, your mindset will be filled with failures of the past. These thoughts can bring you down and stop you from living in the present. Being in the present,staying positive, and focused on what is at hand is of the utmost importance. Believe in yourself. Believe that you can do what you need to do. Believe that you deserve to have the things that you desire. Work hard in earnest to get the results that you deserve. Everyone around you will notice that there is a focused motivation with intent around you. Your family will sense this purpose about you. Your children will admire their mommy for doing what she loves. What a beautiful life lesson for your children. You are showing them that they can pursue their dreams and enjoy the process. Everyone wins.
Now that we have discussed a few shifts in paradigm for the mind; let's get into the ABC's of a proper exercise regimen.
The first component of a sound fitness program is stretching. Stretching prepares your muscles for work, lengthens muscles, improves tendon strength, and increases range of motion for the joint you are stretching (flexibility). Stretching should consists of holding movements without bouncing for 30 seconds. I focus on the large muscle groups quads, hamstrings, lower back, arms, chest, and back. One of the most effective stretches is just a fold over from the waist bringing your chest to your quads with your hands at your feet. Try to touch your feet without bending your knees. I also incorporate yoga moves into my stretching series such as: sun salutation, bridge, warrior, child's pose, cat stretch, among others.
Cardiovascular exercise is also essential in a complete exercise program. Bringing up your heart rate 3-4x a week for at least 20-30 minutes each time is the basis of a cardiovascular component of a fitness routine. Sprinting outside, aerobics step class, zumba, bike riding, swimming, plyometrics, boxing, jump roping, walking on an incline on the treadmill, and walking up stadium steps are a few ways to incorporate cardio into cardio routine. My favorite way to bring up my heart rate is jumping rope in between sets of lifting weights. I will lift weights for three sets and jump for 30-60 seconds before my next exercise. No one else does this at my gym. I get a few stares but, I do not mind. My session at the gym is shortened and I get in and out. Working smarter not harder is the way to do it!
My most favorite component of a well-rounded exercise program is weight lifting or strength training. If you are just starting out consult with personnel at your gym or a trainer to get you started. Try starting out with an upper body circuit and a lower body circuit. As you become familiar with the exercises, you can become more specific with your weight lifting training. Lighter weights, more reps for maintenance of a muscle. Heavier weights, less reps for the building of a muscle. Proper form is of the utmost importance with proper weight lifting. Speak with someone who knows about lifting weights to decrease your chances of getting hurt. I train each body part once a week with moderate weight with the exception of legs, which I train twice a week. I focus on lower back, stomach, and calves ever other time I train. For training video please check out Jennifer Nicole Lee on You Tube. You can subscribe to her channel. She films about one video per week. For more information about strength training please read my article this subject.
Remember it is not about doing all the above things perfectly every time. It is about persistence, having fun, enjoying the journey, and being healthy.
Fitness is not a one time event, but, a journey to be enjoyed.
Living life is not just achieving your goals but, enjoying the process.
Keep smiling and striving to be the best you can be,
Monica Borel
http://www.themonicadborel.com
Article Source: http://EzineArticles.com/?expert=Monica_Borel