Wellness WORD Health And Fitness Tips

Do you realize your brain is the most important piece of the fitness program or bodybuilding workout results puzzle?

You are probably saying what the heck does my brain have to do with my muscles.

The bottom line is the way you think determines your fitness outcome. But how,  you ask?

Simple…

Your thoughts effect your adherence, and effort you display which will effect your overall results.

Your Thoughts control your emotions which control your specific actions which, in turn, control your results.

Therefore, your fitness results all begin by training your brain. The way your THINK is critical.

Take for instance, you begin an exercise program because you feel you should, but you are not invested. You won’t be able to make the necessary permenant change in behavior.

Let’s take a look at some of the personalities I have seen while personally training people for over 20 years. Do you exhibit any of these thoughts?
1) PESSIMISM – PERFECTIONISM

A person like this searches for reasons not to stick to an exercise program like too much traffic to get to the gym. They are constantly self sabatoging themselves by looking for ridiculous reasons to avoid working out.

The key to overcoming this type of thinking is to understand not everything is ideal, and to come up with a game plan to succeed.

2) SOMEDAY THINKING

People with the SOMEDAY attitude live in the past and not the present. They think that someday they will lose weight so today it is ok to blow it by eating a large pizza.

If you have thoughts or qualities like this I recommend thinking in the present, and writing a list of wants regarding your exercise. What do you really want to get out of your exercise program?

3) DON’T BELIEVE IN THEMSELVES

Some people self sabatoge themselves by not believing in themselves. Negative thought dominates their thinking. They say, I will never lose that weight so why try. They feel the past always equals the future.

The trick for a thinker like this is to train your brain to turn those negative thoughts into positive ones. Such as I WON’T ….I CAN’T …. I MAY…I WILL  

Turn yourself into an I WILL person.
HOW TO GET INTO A FITNESS SUCCESS MINDSET

1) Build a list of WHAT you want to get out of your exercise program, and write down the WHY’s.

2) Live for today: not tomorrow – make most of today. Think in the present.

3) Train yourself to stay positive when you are feeling negative quickly make the effort to turn it around by focusing on you WANTS, and WHY list.

4) Set specific goals with a time condition on them.

5) You you don’t get the result you had hoped for, alter the course, and keep going until you succeed. Stay positive. The Past doesn’t equal the future.

6) Have a written down game plan – use a calendar to schedule your workout

7) Make your goals a priority in your life.

The way you think about exercise will make or break your results. Therefore, think long, and hard about how you approach the mental side of fitness, and bodybuilding. You will then be happy with your results.

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Do you know all diet and exercise results begin in your mind? Without the proper thinking, results can be limited. What I mean by thinking is the way your perceive exercise, and the benefits received from it.

Inorder to achieve significant fitness results it is important to put yourself into the proper frame of mind. That being a positive mental attitude. Those that achieve great fitness results have a very positive mental attitude when it comes to exercise.

…Continue Reading All Exercise And Diet Results First Start In The Mind

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Most fitness participants simply don’t see great results because they are not pushing themselves hard enough. During your exercise training program you should get, providing you clear it with your physician, into what I call the “uncomfortable zone.” Let’s face it most people simple don’t want to be uncomfortable. …Continue Reading Push It For Exercise Training Program Results

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Do you realize you can easily increase your muscle strength to a level it has never seen before, no matter how old you are? Image, at 60, being stronger, leaner, and more muscular than you were at 21. Do you know your body is losing between 3-5 pounds of metabolically active muscle each decade? A big thanks goes out to the aging process for this. Your decrease in muscle tissue means weaker muscles, and a higher bodyfat percentage. This all sounds depressing, doesn’t it? However, don’t worry, there has been an amazing scientific strength building breakthrough I would like to share with you.

It is now possible for you to increase strength, and decrease body fat, all while working out for less than 45 minutes each week. Yes, I said each week! Sounds too good to be true? That is what I thought also before I discovered this new lifetime strength, scientific breakthrough. After looking closely at the studies shown in this lifetime strength routine, and experimenting myself with the theories presented, I, too, am a believer in this new strength training regimen.

What I am referring to is Pete Sisco’s new book titled Lifetime Strength. He hits the nail on the head when it comes to increasing strength, building muscle, and maintaining independence for the rest of your life. Pete’s strength training program is extremely easy to understand, and everything he says is back by sound testing.

If you are interested in building muscle strength in your body while spending the least amount of time in the gym, his program is a must! Otherwise, you will simply be wasting your valuable time while achieving much less strength. Strength is something we can preserve. It doesn’t have to leave us. You will kick yourself when you see how simple this strength training workout really is and how you can increase strength with each very brief exercise session.

If you want to discover the newest, most effective strength training routine available today, then I strongly recommend you see how you too can increase strength for a lifetime.

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Let’s face it, the health and fitness world is riddled with confusion! One person has one opinion while the next has a completely different viewpoint. Exercise program partcipants need a sense of direction backed by scientific findings, not fiction. That is where Wellness Word Newsletter comes into play. The mission of the Wellness Word fitness newsletter is to consistantly deliver up-to-date scientific factually based health and fitness program information which will help the fitness enthusiast achieve fantasic results in the shortest possible time.

Wellness Word serves as the health and fitness consumer watchdog protecting participants from ineffective, unproven, and  downright dangerous exercise program theories. If science doesn’t back it, it’s not endorsed. The Wellness Word multimedia fitness e-newsletter delivers it message every other week in video, audio, and text. People generally learn better using different media.

So if you are not sure if a particular exercise program works, or not, don’t waste your time. Get the health and fitness truth, delivered right to your inbox, by reserving your free subscription to Wellness Word health and fitness newsletter.

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From time to time fitness enthusiast end up with a pulled muscle. The first thing you want to do is not panic. It can happen if you are working out at a high intensity. However, if you are properly warmed up, and using good form, chances of a strained muscle are slim.

When you feel your muscle is aching all you need to do is use the R.I.C.E. principle. Rest it, ice it, compress it, and elevate it. There is no other magic.  It is recommended to ice the injured muscle for 15 minutes once an hour for the first few hours. This will help increase blood flow to the injury, and keep swelling down. It is also recommended to keep the injured muscle elevated above your heart.

It is a very good idea to avoid all physical activity until you are pain free. Participating too soon may re-injure the muscle. I also recommed to avoid as much pain medication as possible. With pain medication people have a tendency to over extend themselves without feeling the bodies natural signal - pain.

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I just received a question from a subscriber of my Wellness Word fitness newsletter regarding safe heart rates when using High Intensity Interval Training or HIIT.

First of all, make sure your heart health has been cleared with your physician prior to engaging in any high intensity cardiovascular workout routine. After that is done, for a quick formula take 220 - Your Age. This equals your maximum heart rate, or approximately how high your heart will beat per minute during intense exercise. Next take 65% - 90% of that number. This will equate to your target heart rate zone. Thus, when training HIIT style keep your heart rate within this range. Of course, the high end will be during your intense intervals while the low number will be during your cool down phase.

This will give you a relatively accurate guide as to what range your heart rate should be in while conducting your own HIIT training sessions. Good luck with your training!

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One of the biggest complaints I hear from training clients is their metabolism is too slow. They are frustrated because fat isn’t falling off of them. After their thyroid has been checked I always recommend a few tips to ignite their metabolisms.

1. Weight train.  The more muscle you put on your body, the faster your metabolism will be. Thus, the more fat you will burn.

2. Eat more than 5 small meals a day. Now these meals should not be based on simple carbohydrates, but complex carbs, and protein. Make sure to keep these meals small, and calorie friendly.

3. Do cardiovascular training on a regular basis. It is also important to be consistent on your training. This will also help ignite your fat burning fire.

By following these three simple tips, you are guaranteed to ignite your metabolism to its very own peak potential.

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Another study was just released relating to childhood obesity. The numbers have been officially released. Between 1988 and 2004, abdominal obesity increased more than 65 percent in children ages 2 years to 19 years. It seems everytime we look at the news we hear more bad news about our children’s health. We, as a nation, need to stop childhood obesity right now.

To solve this problem, I believe it starts with the parents. It is a fact adult obesity has also climbed beyond belief. We, as parents, are poor role models for our kids. Parents must set a good example with healthy eating, and regular exercise. Both need to be promoted daily.

Another reason for this childhood obesity epidemic is the lack of regular physical activity. Most children get rides to school,  and then come home and sit in front of the video game machine, or computer. Along with a skewed portion size for foods, children are extremely inactive. As parents, we need to promote physical activity. Play ball with your children. Take them for walks.

I believe we can make a difference in our childrens’ lives by being good, healthy role models. It will not only benefit your child, but also you.

For further assistance in helping your child I highly recommend a book written by pediatrician Dr. Scaccia titled The Ultimate Parents Guide For Fitness And Nutrition.

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Regular moderate exercise such as walking may prevent the common cold a study reports in the American Journal Of Medicine. The exercise/colds study took 115 overweight seattle women, average age 61, and split them into two groups, the exercise group, and the control stretching program group. Overall the non-exercise group came down with twice the number of colds as the continuous exercise (walking) group.

Researchers are not clear as to exactly why regular exercise helps prevent colds, but some feel physical activity aids immune function.

In my opinion, more reasearch needs to be done in the field. I would like to see the sample group grow to thousands. Until then, lace your walking shows and go take your daily walk. You health depends upon it!

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