Category Archives: General Fitness

First of all, sorry for the inactivity around here. Much going on in life right now. : )

So I have decided I could need to lose some pounds, I have no goal of an exact amount at this moment. I’m not going to struggle, I will really let it take time this time. The ca

use of this is of course I want to get more fit, but this is also an experiment of my body. Will two simple steps work? I’m going to do two small things everyday in order to reach my goal within 4 months.

1) I’m going to fill up my schedule a lil bit more. Before, I used to do cardio workouts five times a week. Wednesday and sunday was resting day. Now I’m going to workout with cardio at home seven days a week. That means no resting days. This will be similar to the p90x2 workout.

2) As for the second thing, I’m going to eat smaller portions at dinner everyday. The reason for this is that I understood the importance of it even better now. Let me explain: I’m usually very inactive physically after dinner. That means that everything I eat won’t be burning up as easily as it would during daytime when I’m walking and running all day. I might get hungry before bedtime which is going to be hard to get used to. But I don’t need much energy when sleeping, now do I? Worst case, I’ll eat some hassle nuts or a fruit.

These are two very simple steps to lose some weight, I don’t guarantee it will work for everyone though. Some people really can’t sleep on empty stomach.

When I first started out as an artist in 1990, there were hundreds of struggling artists in Austin complaining of not finding any “real” work. Of course an artist who works regularly is successful, and balances their energy between being creative and being entrepreneurial. Many talented people refuse to do it this way. They focus on the art itself… the fun part! That’s important, too, but almost not as important as the business side. It’s like my design professor said at university, “Talent is only 10%. That piece of paper is only worth 5.” There are plenty of gifted people out there who never achieve their goals because they don’t know how to package, sell or market what they have to offer.

Everything soon came together for me, and I realized this business approach works in every aspect of life if you truly want to find direction and make tangible progress. It even works for health and fitness. In fact, it works quite well!

Think of this as a business workshop for your health. Begin by looking at the development of a diet and fitness program as if you were starting your own small business, and the product you are manufacturing is a newer, fitter, healthier, better-organized, more motivated, sexier you.

Industrial-Strength or Lemon Scented?
Begin by choosing a name for your Product and writing a mission statement for your company ― one which means a lot to you and will drive every decision you make about your “business.” For instance a name like “No Excuses” or “Be Ready” tells you instantly each time you read it what your objective should be for every decision you make. My personal brand name is “I Will Be Unreasonable: I will not reason my way out of anything by making excuses.” I’m an artist so it only makes sense that I live my life as unreasonably as possible. But my business aim is in the statement, moving towards a targeted goal. Concentrate on your name and mission statement every time you blow out the candles on your company’s anniversary cake, and every other time you need to remind yourself about what’s most important to you and to your life.

The Sweet Smell of Sweat!
I’m no athlete. When I was a kid, I was always picked last for team sports. I’d run the other way before a dreaded dodge ball nailed me in PE. I scored a soccer goal once! For the other team. But just because I have a checkered athletic history doesn’t mean I don’t like to exercise. In fact, I’ve learned over the years that I pretty much love it.

I thank my lucky stars that my parents signed me up for the Champions Swim Team at the age of 4. Not only because it was fun (and sometimes I was picked second to last for team sports), but also because it was there that I learned to swim and to compete. I was not a strong swimmer. I was always a delicate build. I had no strong muscles like my friends were born with, and had a deep fear of heights which prevented me from the Diving Team. So the second year my parents decided that we would just swim for fun and that made all the difference. Now I go swimming as often as I can. It makes me ridiculously happy to be immersed in water.

The days of disco introduced me to roller skating parties and roller derby, enticing us with “speed skates” and “couples skates,” Xanadu, and a whole lot of girl fights. I still have a tendency to pull out my old roller skates (the ones with the pink wheels) and roll around the ad agency where I work ― for speed purposes, of course. But you would be surprised at how much traction you can get from the office carpet and get a incredible 3 o’clock energy boost, unlike the usual office party birthday cake sugar fix. It also gets me out of the office quicker so I can have more quality time afterhours.

The best exercise for me was always jazz, tap, and ballet. My most strenuous programs. Three classes three times a week plus recitals! And I excelled at it. I was always good at ballet, tap and jazz. I may not have been blessed with muscles, but I had definite rhythm and from the time I was born I loved music. I enjoyed jazz more than anything. Later in life this resulted in taking weekly Jazzercise classes that with a friend when we got off work. And I still take ballet classes to this day.

Then one day at our office gym I wandered into a yoga class when I wasn’t in the mood for aerobics or stepping. I was immediately hooked. Obsessed. Yoga changed my life. Now I’ve tried just about every kind of yoga there is. They’re gonna make me go to rehab.

Of course, sometimes a swim is just a swim, a yoga class is just a yoga class, ballet is just ballet, and there’s nothing life changing about it. But when a swim or a class is pretty darn good, it’s just great. All this to say, when it comes to exercise, find your bliss.

Change Your View to Increase Results
I believe the most important difference between this time and all of my failed attempts at weight loss is the change in my thoughts and views. I viewed exercise as a short-term weight loss plan or something that athletes and naturally fit people pursued. I figured it would be very difficult for me because I was not athletic and therefore was inept at exercise. This of course, meant that I should give up and leave it to the “natural born athletes.” Boy, was I wrong…

Remember, just as in business, the choices you make today have a direct effect on results you will experience tomorrow. Many people starting a new fitness routine work too hard or long, and consequently feel overwhelmed and quickly give up. Avoid this “jump start/failure cycle” by starting small. Start with the type of challenge that you will be most comfortable completing on a regular basis. The smaller the challenge, the quicker it will begin to feel easy. Seeing and feeling your physical fitness improve provides fantastic motivation.

Use this knowledge to motivate yourself to make healthier choices today and empower yourself to create a healthier tomorrow.

Valerie Johnson is an Advertising Creative Director and Independent Beachbody Coach. Read her month long series “If You Build It, You Will Become” beginning May 3rd on TheTotalEffect.wordpress.com

So you want to lose some weight? Cardio is a good choice that will not only burn away fat, but also make you fit. Cardio is fitness.

How often do I need to do cardio workouts?
The bitter truth is, if you want good results: four to six workout rounds every week.

How long should I workout?
Around 45 minutes.

Which cardio exercises burn the most calories?
High intense treadmill and stair climbing workouts can burn almost 1000 calories per hour, which is a lot. However, best is to mix the high intense with low intense workouts.

What cardio workouts can I do that’s simple and without any need for expensive equipment? (Here are a bunch of them).

* Running
* Swimming
* Bicycling
* Rowing
* Jump rope
* Walking
* Aerobics Step

How do I stay motivated?
I have made a several blog posts..

Mental Toughness And Weight Loss
Why pay to lose weight? Do it naturally
Motivate Yourself  Succeed
How to see improvement & keep motivating yourself?
The Benefits of Cardio

Specific High Impact Aerobic Exercises

High-impact aerobics include actions that take both feet off the floor, thus causing more jarring of the joints when the body weight hits the floor again

Specific Low Impact Aerobic Exercises

Low-impact aerobic exercise typically consists of rhythmic movements involving large muscle groups.

There is just one golden rule if you want to stay in shape: Don’t eat more than you burn.

The concept of weight management program is a high protein, low carbohydrate diet. Carbohydrates are used as fuel for our body and they are stored as fat. Therefore, if you don’t supply carbs to the body, then you in fact turn your body into a “furnace” that uses its own stored fat as energy, and thereby reduces pounds and inches effortlessly. So make sure to measure yourself all over to watch your progress as you “melt” away.

Sometimes it is very hard to stay motivated when you can’t see any results. Results are there, you just won’t notice it as you look yourself in the mirror everyday.
Here are a few measurement you can keep track of if you want to get more motivated with home cardio and working out overall.

* Body fat
How much muscles versus fat do your body have after and before a training season, that you can notice yourself?

* BMI
BMI is related to your height in proportion to your weight, so keep track of it.

* Calories burned
How much calories did you burn today?

* Required daily calories
How much calories do you need per day in order to loose weight but still don’t be underfed?

* Target heart rate
Measuring heart rate and see how it improves with your training.

* Distance, Time, Pace, Speed
How many miles, how fast and how tired are you?