Fitness & Wellness

Creating Fun And Effective Fitness For Kids

Creating Fun And Effective Fitness For Kids

Even if you’re getting exercise, are you sure your children are? Getting kids off to the right start is one reason creating fun and effective fitness for kids is important. There are so many sedentary things to hold children’s attention today that play often involves a computer or other hand held device. The days of kids running outside all day and coming in at dark exhausted and ready to eat then go to sleep are gone. As a parent, it’s important to find ways to get your child moving to help them achieve fitness, a healthier lifestyle and even better grades. Studies show that working out can help your child be smarter and perform better in school.

Be their example and workout together.

Playing games with your kids and working out doesn’t have to be a chore or anything like you do at the gym. You can lead the group in follow the leader and get them moving right along with you. For younger children, a day at the zoo—not the real zoo, but the one in your backyard or living room where they become the animals—can work all their muscles as they pretend to be elephants, leap like panthers and fly like a bird around the room. As children age, playing tag, basketball, dodgeball and even jumprope with them can get them started on a healthy lifestyle while providing great exercise for you.

Consider martial arts, dance class or team sports for exercising.

There’s a lot to be said for dance classes, particularly ballet. It builds muscle tone, flexibility, discipline and confidence. If your child isn’t the tutu type, a martial arts class does the same, but is a bit more active. Team sports, such as baseball, basketball and soccer are also good to get your child running and exercising. In fact, most active sports and training will do the trick, but make sure it’s what your child wants to do.

Go hiking or spend a day at the beach.

If you want your child to enjoy the hike, include something they love. If they adore watching animals, put a squirrel feeding station in the yard and when you hike, collect acorns, buckeyes, pecans and walnuts on the ground to fill the feeder. If they like rocks or sea life, collecting shells along the beach and interesting rock specimens adds another dimension to each walk. Share that interest and help them catalog each find.

  • Play strong man. Have weights at home and show your child how to lift properly to build muscles. Even girls will benefit from doing this.
  • Go for a family bike ride either in a local park or to one. Make sure you have water bottles for the bike if the day is hot. A picnic in the park is the perfect way to end the day.
  • Start skipping rope. Whether each person has his or her own rope to skip or you play double dutch, jumping rope gets your circulation going and will theirs too.
  • Inline skating, roller skating and ice skating are all great hobbies the family can do together. Make it a weekly event.

What Does Your Bliss Look Like?

What Does Your Bliss Look Like?

We often focus on just the physical side of life here, because as fitness trainers, it’s the biggest part of our jobs. There’s another side of life and that’s what makes people feel happy about living. It’s the reason that people workout and get fit. Living longer is only important if each day is important. That can only be accomplished if it’s spent on fruitful activity that truly makes you happy. What does your bliss look like? When you find the answer to that question, you’ll understand why working out and living healthy is so important.

Your bliss doesn’t have to be something exotic.

Are you incredibly happy just spending time with your family and friends and want to enjoy that longer? There’s nothing wrong with that. In fact, that’s quite understandable. Nothing brings more joy than spending time with people you care about and love. Getting more time to watch children grow and spend time sharing thoughts with friends and family makes life more pleasurable and can be the reason you choose to eat healthy and exercise on a regular basis.

Is your bliss learning about new places and new experiences?

Perhaps you’re an adventurer who wants to climb the highest mountains or see the sites of ancient civilizations. That takes plenty of energy and good health. When you consider how living healthy gives you more time and physical ability to do it, it makes going to the gym just that much easier. If you want to take up a new sport like rock climbing, being fit makes it possible.

Do you want to create things or make your personal environment more attractive with your own hands?

Do you want to build your own home, design the perfect furniture or create the perfect herb garden? Is your bliss based on using your mind and own hands to create something that is unique? You need energy to be the most creative and good health to continue your quest.

  • Finding your bliss makes it easier to keep your appointment with good health and make the lifestyle changes to live longer and healthier.
  • It’s not selfish to look for what makes you happy. Everyone deserves to be happy. It doesn’t stop you from fulfilling obligations to others or take anything away from others.
  • Everyone should have a special joy in life they look forward to enjoying. That joy can be different as time passes. You can also have more than one joy.
  • If you’re a foodie, you can change your bliss slightly to something healthier, like learning to find and even make healthy delicious food can be your bliss. If your goal is having fun with the gang, healthy active fun can be the ultimate bliss when you change to a healthy lifestyle.

How Many Unknown Calories Are Sneaking In?

How Many Unknown Calories Are Sneaking In?

How many unknown calories are sneaking in that you didn’t realize you were eating? Eating healthy isn’t about counting calories, it is about having all the information to make smarter decisions. If you were eating fresh fruit and suddenly found out that somehow, someone found a way to inject six tablespoons of sugar inside each piece without anyone knowing it, you’d avoid eating fruit. Finding the hidden calories helps you avoid foods you thought were healthier and lower in calories. It also helps stop mindless munching on fattening foods.

Just because it’s healthy and lower in calories doesn’t mean you can glut on it.

There are loads of healthy foods that when consumed as a normal part of your diet, blend right in and don’t pack on the pounds. For example, avocados and nuts are both healthy. An avocado is 114 calories for just one half of one, while nuts are between 150 and 250 calories for a meager one-fourth of a cup. If you ate a half an avocado each meal and one half at each snack time it would add almost 600 calories to your diet. Once a day is more than enough of this higher calorie food, unless it’s one you love and account for the extra calories elsewhere…then maybe twice a day. Nuts are easy to binge on, they’re crunchy and delicious. One-fourth a cup never seems like enough and over the course of a day, if you ate just four servings you could be consuming 1000 calories, almost half the amount you need daily.

Changing that low calorie salad to a mountain of calories.

Whether you’re eating at home or partaking of the salad bar, loading your salad with all the goodies may be a hidden area where you’re munching down more than you intended. Add all the fresh veggies you want to your gorgeous lettuce or spinach salad, but watch out for those toppers. A handful of pumpkin seeds, some glazed walnuts, croutons or tortilla chips, dried cranberries or other dried fruit and a lot of grated cheese doesn’t seem like much, but then you also drown it in creamy ranch dressing instead of a vinaigrette, you’ve got so many hidden calories you won’t have to eat the rest of the day.

Raisins or other dried fruit can pack on the calories.

Fruits good for you, right? So why is dried fruit not so good for weight loss? Consider this, how full are you after eating 15 raisins? Now, compare that to how full you are eating 15 grapes. The grapes are more filling because they’re bigger and contain water to help fill that empty void in your stomach. Dried fruit is healthy, but it tricks you into thinking you aren’t eating as much. That means you’ll probably eat far more and take in far more calories.

  • Don’t fall for the protein bar hype. They’re just candy dressed up in a healthy package and often contain more calories than a candy bar.
  • Granola and trail mix make a quick easy snack with lots of health benefits. However, it’s easy to overdo with this munchy treat and ignore the meaning of a single portion.
  • Watch what you put in your smoothie. These delicious drinks are easy ways to get several portions of your fruit and vegetables, but you can add too many extras that put the calorie count over the top. Commercially made smoothies are even more loaded with calories.
  • Non or low fat frozen yogurt can be a fat magnet in your body. The fat gives yogurt a great flavor and removing it means you have to replace that flavor with something else. Most of the time it’s sugar and makes you pack on the pounds.

Is Eating Holistic Right For You

Is Eating Holistic Right For You

Have you heard about eating holistic and wondered whether you should try it? Most of the time, people think eating holistic is something bizarre with strange sounding foods and exotic meals. It’s quite the opposite, in fact. It’s all about choosing foods that are least processed, which are also organic and locally grown, when possible. Holistic eating eliminates highly processed foods from the diet and focuses on foods that are not just closer to their natural state, but also extremely healthy.

Eating a holistic diet can help lose weight.

If you matched the rise in processed foods and obesity, you’d see a direct correlation. One of the huge benefits of this type of eating is that it’s a great way to shed pounds quickly. Today many processed foods contain high fructose corn syrup, which by the way may even be labeled “no high fructose corn syrup,” but when you read the ingredients, says it contains fructose. That seems innocuous enough until you learn that the fructose may be a form of high fructose corn syrup—HFCS—called HFCS-90, meaning it’s 90% fructose, but still high fructose corn syrup, which is linked with obesity and changes to the brain that causes it. A holistic diet, one where you consume foods closest to their natural state and doesn’t need labeling, which can be confusing at best, deceiving at worst.

Holistic eating can help you be healthier with energy to spare.

Many food additives add to inflammation, which can cause high blood pressure, arthritis, high cholesterol and even Crohn’s disease. There are links to heart problems and Alzheimer’s too. Eating specific whole foods, not only eliminates these additives, they also can help reduce inflammation. It can also stabilize your sugar levels to prevent sugar lows that make you tired and sudden spikes in blood sugar levels.

You’ll look better on a holistic diet.

A holistic diet maximizes the amount of nutrients available for your body. Not all the nutrients are vitamins and minerals, although those are part of them. Some are phytonutrients, such as flavonoids. These provide many different health benefits and work in synergy with the other nutrients in the food to improve your overall health and even make your complexion look years younger. Lycopene, for instance, helps protect the collagen in the skin, while caratenoids provide protection from harmful sunrays. Both are in fresh tomatoes.

– Holistic foods can help alkalize your body to its proper pH, reducing the potential for cancer and Osteoporosis, diseases that thrive when the body is acidic.

– Don’t worry, not everything is eaten raw. Meat is cooked and the best type to use is fatty fish for the healthy fat it contains. Meat from grass fed, free range animals also contains fewer harmful pesticides, hormones and antibiotics, but do contain a healthier blend of fats, plus ones that are missing in grain fed animals.

– Holistic foods help eliminate toxins from the diet that can cause a number of diseases, ranging from chronic fatigue to headaches and infertility.

– Finding the best way to approach a holistic eating plan that matches your lifestyle isn’t impossible. A personal trainer versed in nutrition or nutritionist can help.


Unless You’re Easily Offended, This New Method Could Be Your First Class Ticket To Achievement

I should have seen it coming…

I pushed “send” and within minutes people started unsubscribing…

Why?

My guess is the headline because there’s no way they even had time to read it…

Lesson: Never judge a book by it’s title. There was some quality content to be absorbed…

So I’m doing the unthinkable…

Taking my most unsubscribed email ever and posting it again as a blog simply because I want people to have and use this method of getting $h1t done.

And if you’re curious I’ll also share with you that infamous headline.

So without further ado, here’s the email I sent today…

It’s ok, we all do it…

And be honest. Don’t they usually stink?

Would you believe me if I told you that one of your biggest problems is that you never tell anyone when you do it?

Before going any further let me make sure we’re on the same sheet of music

Hopefully you figured out I’m talking about setting GOALS…

Did you actually think I’d write an email about farts?!

I know you’ve heard it before…

Make S.M.A.R.T goals..

The guroo life coaches PREACH…

….your goals have to be

* SPECIFIC
* MEASURABLE
* ATTAINABLE
* RESULTS FOCUSED
* TIME BOUND

But how has that been working for ya?

Today I’m putting out into the world my own little spin on SMART goals because, well, I think that acronym has been failing you long enough.

Today I introduce to you…

**drum roll please**

WHO FARTS BAD, or BAD FARTS WHO to be technical. WHO FARTS BAD just has a certain ring to it…

Regardless here’s what my funky new method stands for.

Keep reading because this doesn’t stink…. Ok I’m done, promise

BTW that was the headline “Who Farts Bad.”

Anyway, this is a fool proof outline for making and achieving your goals so don’t discount it because it’s a silly acronym.

W.H.O F.A.R.T.S B.A.D

* WHY
* HALF
* OBSTACLES

* FUN
* ANNOUNCE
* REALISTIC
* TIME BOUND
* SPECIFIC

* BEHAVIORS
* ATTITUDE
* DECIDE

Disclaimer: I don’t have my PhD in psychology and I haven’t done any scientific studies on this method but this is what works for me and hopefully will for you too.

“If you know your WHY you can endure any HOW”

Why – At UA we call it your 567. It’s what drives you to get up early and get uncomfortable. A powerful why forces you to become hyper focused on the goal at hand.

Think about it…

Almost everyone I talk to wants to lose 10-15lbs. When I ask them how long they’ve wanted to lose 10-15lbs I usually get “about 10 years” or “forever.” How come those same people, when told by their doctor that they’re diabetic or at risk of heart attack make quick work of that goal?

Because, they didn’t need more information or the perfect plan…

They needed a big enough WHY.

Half your goal – It’s great to set big hairy audacious goals, but the perfectionist in you is always watching, sitting right there on your shoulder waiting for you to come up short or doubt yourself.

Do me a favor…Strap that little perfectionist monster to a rocket and send her / him to the moon. Then set take your goal, whatever it is, and cut it in half, or less…

If your goal is to write a book. X that. Make your goal to write a chapter. Writing a book is a daunting task. You’ll feel more successful and more motivated if you just write a chapter and you’ll be more likely to finish because now you’ve got the magic of MOMENTUM!

Obstacles – List all the obstacles that you anticipate getting in your way. Of course things will come up that aren’t on your list but if you can anticipate some of your more common obstacles then you can come up with an action plan to avoid them or at least deal with them in a way that doesn’t totally derail you.

Fun – This is a big one. Especially for people whose goal is to get in shape. It’s the main reason SMART goals don’t work. If you’re not having fun you’re not going to stick with it. Now does that mean your workout has to feel like you’re getting a massage on the beach while eating ice cream and gummy worms? Of course not! But the GOAL should be fun and if working out is a necessary part of reaching your goal, well then Nike…. JUST DO IT

What if you love biking but you hate running or swimming? Newsflash… setting a goal of doing a triathlon is not a good goal for you. You’ll be miserable training for it. You’ll give up. You’ll label yourself a quitter. You’ll be less likely to set a goal in the future. You’ll sell your bike. And you’ll probably end up homeless…

…Just sayin…

Set a goal of doing a bike race instead.. Then get your butt on the road and in the gym and start training for it. FYI the point of working out isn’t to get better in the gym, it’s to help you get better at life and to help you keep doing what you love doing longer, better, and safer.

I think a lot of people forget that…

Sure when I was 21 I worked out to TRY to impress girls (you’ll read in a minute how TRY means it didn’t happen) in the weight room and on the beach. But now? I workout to impress 1 girl, my daughter Naya. If I can’t swing her around, carry her on my shoulders, and throw her up in the air when I come home I’ve failed.

My goal is simple. To have the energy and strength to be the Dad my kids deserve. That and to be the strongest, most in shape dad at my son’s preschool and future sporting events 🙂

Announce – Say it out loud it’s more likely to happen. Social media, a close friend, your spouse, it doesn’t matter just take that goal from out of your brain housing group and let it be heard. That’s when things get real…

Fun fact: If you just tell someone you’re going to do something you get a straight shot to the head of dopamine. This alone actually makes you less likely to achieve your goal. So don’t just tell them you’re doing something. Tell them you would like them to hold you accountable to the actions you’re going to take to achieve the goal.

Realistic – I’m all for big goals, but if you’re 52 and your goal is to grow 5 inches this year, you’ve got issues. Hopefully realistic is pretty self explanatory

Time Bound – A goal without a deadline is a dream. So working backwards, tell someone your goal and tell them when you’ll do it by.

Does that scare you a little? Good!

A good goal will make your heart skip a beat or two when you think about it…

Specific – Don’t just say you “want to lose weight.” Say I’m going to lose 20lbs by January 1st 2018. Out Loud. To A Friend…

Behaviors – Your behaviors have to match your goals. I told this to the wonderful woman I had the pleasure of meeting last night…

Thanks for the referral Andrea (who‘s coming back after a year off from UA to get back in tip top shape at 47 years young).

See what happens when you tell people? They hold you accountable!

Anyway, this well-intentioned woman asked if she could still go out to eat and have deserts.

“Of course” I said, “you just have to change your goal.”

Do this…

Make a list of all the behaviors of someone who achieves the goal you’re going to achieve.. example: if your goal is to run a marathon, you’re going to list all the behaviors you think a marathon runner has…

They have discipline. They take care of their body. They follow a plan. They eat healthy so they don’t gain weight. They stay hydrated.

Now create your behavior action plan…

To stay disciplined I will – Set my alarm for 4:30 and lay out my running shoes and outfit the night before.
To take care of my body I will – Get a massage a month and take 2 epsom salt baths a week.
To follow a plan I will – Hire a coach or hit the interwebs for general programs
To eat healthy I will – Get healthy ready made meals delivered
To stay hydrated I will – Drink 1/2 my body weight in ounces of water each day…

Attitude – I could write a whole book on this so I’ll save it.. In the Marine Corps the first thing our weapons instructor told us on the rifle range was this…

“Keep a PMA at all times.”

PMA = positive mental attitude. If you don’t think you’ll hit your target, you won’t. Simple as that. Change your attitude and change your life.

Now to conclude my WHO FARTS BAD method of achieving your wildest dreams…

The most important step…

Decide – The first and most obvious way of interpreting this is to compare deciding to trying or wanting. If you try to do something you don’t actually do it. If you want something, ok good, but it doesn’t mean you’re going to get it.

BUT, when you DECIDE to do something, it’s done. Nothing left to talk about. Think about it like a relationship..

Boy TRIES to leave girl. Does it happen? NO

Boy WANTS to leave girl. Does it happen? NO

Girl DECIDES to leave boy. Does it happen? Hell Yeah. Bags packed. Facebook status changed.

The second way you need to decide is by choosing just ONE GOAL. Don’t try to do 10 things at once. When it comes to goal setting, be a sniper rifle not a shotgun.

If you made it this far I hope you take this and become WHO FARTS BAD master! If you attempt this on your own please when you get to ANNOUNCE, shoot me over an email justin.case@undergroundathlete.com.

I want to be on your team!

Now I’d like to ask you…In January 2016 I did a goal setting workshop at the gym. It helped a ton of people have a really successful year. I’m considering doing it again this year as an online workshop / webinar so that I can help more people…

Would you be interested in virtually attending? It would include walking you through all the steps here (this was just the outline) and helping you get crystal clear on what you want, why you want it, and how you’ll achieve it.

Reply back or text 5714187050 with “add me” or “heck yeah” or “sure it’s better than a sharp stick in the eye” and I’ll let you know when I’m ready to do it.

Don’t worry, it will definitely be before 2018 to help you start the new year off with a bang.

I know this was a bit long so thanks for reading. I hope it helped!

Have an outstanding Tuesday!

Dedicated to your success,
Justin

PS. If you read my last email and thought I was seriously upset about being called “not a brunch guy,” I was not. It was total sarcasm and proof I need to improve my written communication!

PPS. If you don’t want to wait for the goal setting workshop / webinar and you’d like to set up a one on one goal setting success session with me, just reply back to this email and we’ll get it on the calendar.

PPPS If you’d like to get this kind of awesome and possibly offensive (in the best way) stuff delivered weekly, join the inner FREE by signing up HERE.

 


Benefits Of Green Tea

Benefits Of Green Tea

Water is so important to your health that I often sound like a broken record recommending it, but there’s another drink you should also consider. That drink is green tea. There are a number of benefits of green tea that are scientifically proven and will make you want to make sure you’ve got a store of it on supply for daily consumption. Of course, I still recommend drinking plenty of water, too. One Japanese study showed that drinking at least six cups of green tea reduced the likelihood of developing type 2 diabetes. It also helps lower cholesterol and blood pressure.

Green tea is beneficial for weight loss.

While it’s not a miracle that you can drink and then eat candy bars, fries and sundaes, it does help speed metabolism, while also increase fat burning when working out. In fact, according to one study in the March 2008 issue of the American Journal of Clinical Nutrition, it increased fat burning by a whopping 17%. Green tea also boosts your metabolism. The caffeine in green tea is also shown to increase athletic performance.

Green tea can help boost your health.

Green tea contains many phytonutrients, such as flavonoids and catechins. These are potent antioxidants that can help prevent damage to cells from free radicals, which causes illness and aging. Green tea also contains EGCG— Epigallocatechin Gallate—a potent antioxidant that scientists believe have many medicinal properties. There are small amounts of traditional nutrients, such as minerals, in green tea.

You’ll improve your mood and even think better when you drink green tea.

Caffeinated green tea, the normal kind you find on store shelves, can help you think faster. Caffeine is known for it’s stimulant properties and while it doesn’t leave you feeling on edge or jittery, it does have enough caffeine to help block adenosine. Adenosine blocks the neurons from firing, as well as reduce norepinephrine and dopamine. It can improve the functioning of the brain, as well as improve your mood and memory. It also contains L-theanine, which coffee doesn’t have. That increases GABA, lowering anxiety levels in the process. It gives a buzz like coffee, but one that is more productive and less jittery.

– Green tea can lower your risk of specific types of cancer, such as breast, colorectal and prostate cancer.

– Green tea can help protect the brain from Alzheimer’s and Parkinson’s.

– Drinking green tea can improve dental health by killing streptococcus mutans in the mouth that are the top cause of dental carries and plaque.

– Green tea can lower your risk of cardiovascular disease and diabetes. One study in Japan showed that drinking five or more cups per day can potentially increase lifespan.


Workout Tips For Busy Moms

Workout Tips For Busy Moms

Mothers (and dads) have the hardest job in the world and receive the smallest amount of credit for that particular task. They give up personal time to ensure the family is well taken care of and their needs are met. Many moms work outside the home besides doing tasks around the house and being a mother. That leaves little spare time to attend to their own needs. The problem is, if Mom’s health needs and fitness needs aren’t met, she can’t continue to do the work because the energy just won’t be there. Here are some workout tips for busy moms.

You count! You’re important! Never forget that!

Moms tend to feel guilty when using time for anything for themselves, including fitness. It’s not selfish to workout regularly. In fact, quite the opposite. It’s selfish not to take care of yourself. If you’re sick, who will take care of the family AND you? When you workout regularly, you build endurance and can get tasks completed much faster. That leaves more time in your schedule.

Find quick effective workouts.

We provide workouts that only take 35 minutes of time, yet provide an hour of benefit. That’s a time saving bargain. Kettlebells are probably the most efficient total body exercise, plus they are amazing calorie burning routines to help you shed pounds faster. There’s no “law” that says you have to workout an hour to get maximum benefit, especially if you choose your exercise method wisely. You’ll save time and get quick results when you know the most efficient exercises to do.

Take a class and use what you’ve learned at home.

Maybe you can’t always attend the sessions at the gym, but you might be able to make it a special project for one boot camp, learning the routines and movements then using them at home when the boot camp ends. In fact, one mother attended boot camp and worked out with her kids at home, turning their basement into her next boot camp location. The kids actually loved it and they got to spend time together getting healthy.

– Get up a little earlier to exercise before the family gets up. It’s tough, but you can pack a lot into a short time if you know the right workouts. It also boosts your metabolism for the day.

– Check your schedule to see if there’s wasted time or an activity that isn’t necessary in your day. Sometimes we continue something out of habit, even though we’ve outgrown it or no longer enjoy it. This time could be used for exercising.

– Assign chores to family members. While you’ll hear a lot of yowling about doing chores, it not only will relieve some of your time crunch, it will help make the kids more independent, makes them an important part of the family and teaches responsibility. It shouldn’t all fall on your shoulders.

– Don’t forget to include good nutrition for both you and the family. If your lunch is a candy bar from the office snack machine or a donut you eat on the run, it’s time to change up and feed your body right.


Back To School Workouts

Back To School Workouts

There was a time when school starting meant more “me” time for mothers. That’s not true anymore. There are so many after school activities and many mothers also work, making the schedule even more hectic. Here are some back to school workouts that will save you time and can fit into almost any schedule. If you can’t carve out the full half hour, try ten minutes at a time. The key is to get your heart racing and get moving for at least ten minute sessions. Even walking at a brisk pace will do.

Find a way to exercise that fits in the schedule.

Set an example and walk your child to school. Of course, this isn’t possible if you have to go directly to work or live miles from the school, but a mile or two can make it happen. Put on your sneakers, comfortable clothing and give yourself extra time. If you’re out of shape and it’s over two miles, start walking with you child after school until you’re ready for the big route all the way there or home. Don’t just wait in the car for them while they’re at ball practice, do some walking while you wait. Change into comfortable clothing before you arrive and spend that time getting your exercise. You may even know the other parents waiting and get them to join you.

Start early burning calories.

Getting just ten minutes in the morning can boost your metabolism for the day. It gets your circulation going and can give you the energy to get your day started. A ten minute workout means you have to do quick intervals with little or no break in between. Always start with stretches and warm up exercises, such as headrolls, shoulder rolls, windmills, hip rock, knee roll then move onto something more strenuous. You can use lunges, a mountain climber or other type of exercise that gets you breathing hard for a set of ten. Add squats and lunges-ten reps each. Do some ab exercises such as crunches, burbees, cradle rock and V-sits-all ten reps each moving rapidly from one to another. Finish it with running in place, jumping jacks and/or other aerobic style exercise.

Fill in with every day types of activities that will get you breathing hard.

If you’ve never tried to sprint up stairs, especially more than one floor, it’s worth the effort if you want a good exercise. One small study included twelve women who lived a sedentary lifestyle. The study had them start by going up a staircase of 200 steps first, once a day and by the end of two months six times a day. The final result was that, although it only took 12 minutes to climb the steps (and ride the elevator down) they improved their fitness level and cholesterol level so much it lowered their risk of cardiovascular disease by as much as 33 percent.

– Squeezing in ten to fifteen minutes of exercise can be done while watching television. Run in place while the program is on and get down and dirty, doing the tough stuff during commercial. If you watch a lot of TV, you’ll be fit in no time.

– Have fun with the family. After school, enjoy some time with the kids. Whether you’re shooting hoops or playing tag, all of you will get a workout.

– Carve out “me” time and workout at the gym at least three times a week. Getting time for yourself is important. We offer a 35 minute workout to keep it short and sweet, while getting the maximum results. This is the easiest way to get exercise because the plan is already laid out for you.

– Learn to use kettlebells. These are extremely efficient total body workouts that don’t require a lot of time to maximize the benefit.


Do You Have A Summer Bucket List

Do You Have A Summer Bucket List

Everyone has special dreams and things they want to do in their lifetime, but those are often large long term goals. You’ll get just as much satisfaction from life if you also create smaller ones you can achieve right now in just one season. Here are some ideas for a summer bucket list that you might want to add to your list that are fun, challenging and will make your summer special.

Start with getting fit.

Of course, you had to know that as a personal trainer, I would include that one at the top of the list. Even though we’re on the last months of summer, it’s not too late to start a program of fitness. Fitness programs are two fold. The first part is eating healthy, with the second half a program of regular exercise. Even though fitness programs are meant to be lifestyle changes, you can still dip your foot into the fitness waters this summer to get a taste of the wonderful benefits it brings. Many people sign up for boot camps to start their programs. In fact, we have a special 21 day program that can help you do just that. Once you get a sampling of how much fun working out with kettlebells can be and the rapid changes you’ll see in your fitness level, you’ll be hooked and ready for other physical challenges.

Is hiking through our beautiful area on your bucket list?

There are some beautiful areas to see and experience in Fairfax County and these could be great additions to your summer bucket list. The Cross County trail is one of them. It’s not groomed, but it is maintained as a trail, allowing you to get a more vivid picture of our area before it was populated. Walking Burke Lake Park’s trail or one of the segments of the Potomac Heritage trails could also be an exciting adventure. Make sure you’re fit enough to tackle the workout, by getting your body ready first with a program of exercise.

You’ll be glad you created a summer bucket list if you dive into creating healthy cuisine.

While working out and getting stronger is part of the picture, you need the right type of fuel to make your body operate at top performance. That’s where healthy eating comes into the picture. Healthy eating isn’t dieting, but making smarter decisions when it comes to food. It becomes almost addictive to find and test recipes that provide the maximum nutrients and least number of calories.

Having a summer bucket list will get you started on a more productive and active lifestyle. You’ll tackle things that you might otherwise put off as a “some day” desire and experience more out of life than you otherwise might.

Even though I focus on fitness because it’s my life’s work and love, summer bucket lists can include mental things, like finally reading a classic or learning to play an instrument.

Your summer bucket list can include very specific things, such as losing weight and fitting into those skinny jeans that have been gathering dust on the shelf or in the drawer for several years.

Writing out the things you’ve always wanted to do is the first step to doing them. Set down and create a list of things and pick two or three to accomplish this summer.


Document Your Successes

Document Your Successes

Whether you’re exercising, sticking with a budget or working on a scientific breakthrough, you need to document your successes, as well as chart what didn’t work. Both provide valuable information. It helps you understand what works and also what doesn’t work. Remember, there are no failures in the world if you use your findings, just information on what doesn’t work to solve the problem or get your body its fittest.

Documenting your progress is extremely motivating.

Rather than judging your progress on the scales, which sometimes is deceptive and doesn’t tell the whole story, people who track their progress have proof on paper that they’re able to do far more than they could when they started. It’s tough to remember how hard an exercise was when you started or how tired you were after doing just a few. When you have a written account it’s clear that you’ve gone from 10 reps to 30 or lifted 30 pounds when just five was tough at first.

Documenting progress can change a workout to a challenge.

It seems everyone loves a game and enjoys conquering it and climbing the ladder to new levels. You see people on the bus, waiting in airports and even in the office playing their favorites and enjoying every minute of it. When you track your progress, you’re creating a game, especially if you’ve built in benchmarks, indicating you’ve “leveled up.” It adds fun to the equation and makes you look forward to each workout that could take you to a new level.

Document progress for the same reason trainers do.

Trainers track your progress so they know when to make the workout tougher. With each workout your fitness level improves to a small degree and when that improvement is enough, the trainer adjusts the workout to reflect the new level of fitness. When you track your workout, you’re doing the same, looking for improvement to raise the bar. That way you’ll always be working at maximum potential.

Tracking your workout helps prevent that workout from being repetitive, which can lead to plateauing as the body becomes more efficient doing it.

You can see how long it took to see progress when you track and make adjustments to improve progress. It’s an important tool to get the most out of each workout.

Tracking keeps you more aware of your goals, helping you focus on it. Your head has to be into the workout as much as your body is to get the most benefit.

“Winners keep score” is an old saying that has merit. When you track, you’re forced to record your progress, so you’re more apt to try harder.