Fitness through Exercise for Life ? Principles that Keep You Going for Life!
ATTITUDES
IT’S NOT ABOUT YOU!
Exercising has so many physical benefits that most of uscan relate to, but what about the emotional andpsychological benefits it brings? Physical fitness, Ibelieve, touches far more than just our arms, arteries andwaistlines. It touches our very soul.
LESS EQUALS MORE
Tiger Woods was asked, “How do you feel about yourcompetition?” Tiger replied, “My competition comes not fromother people, but from the golf course in my mind.”Personally, my workouts are not gauged on how much I canlift that day or how fast I can run a mile. My workouts areall about efficiency. If I can accomplish my goals in halfthe time, doing half the routines, you’re darn right I amgoing to do it.
In my experience, less is always more.
WISDOM IS MORE POWERFUL THAN WEIGHT
One of the best attitudes you can have in order to keep yourworkouts going is to never be afraid to ask for help. Earlyon, I realized I needed assistance. If you want to reach agoal, find someone who has met your challenge and get advicefrom him or her.
FORMULAS
Remember the formula:
CONSISTENCY
If I had to narrow the magic down to one word for gettingresults, it would be consistency. If you learn nothing else,learn this principle. Results are about being consistent.
VARIETY
Your body is a smart, adaptive machine. On occasion, throw alittle change in the mix.
EFFICIENCY
If you work smarter rather than harder, develop a “less ismore” attitude and watch the results follow.
DISCIPLINES
There’s no getting around it. Exercise takes discipline; ittakes courage. Anything you have ever done in life has takenhard work, perseverance, and willingness to get in thetrenches. You want to feel better, so be willing to pay theprice. If not, you will pay a dear price very soon and itwon’t just be monetary.
BELIEFS
HOPE
All it takes to get started is a small amount of hope-hopethat you can feel better, maybe lose a little weight, loweryour blood pressure and stress levels, and at the end to theday feel happier, inside and out. You get hope and thenyou’re on your way!
FAITH
Sometimes it takes faith from others to get us started. Sometimes it may even take an act of desperation from us, butbelieving that it is possible to feel better gives usmotivation to start or continue on.
DESIRE
Desire comes from within. It motivates us when we reallywant to be in denial, make excuses or quit. True desirestarts in your heart.
It’s time you quit making excuses, quit feeling sorry foryourself, and quit sitting on your biggest asset.
Just Move IT!
Greg Ryan is a high profile fitness expert and former employee of Kathy Smiths. Body building champion, public speaker and personal trainer to the stars. He is a best selling author of the Changing from the INSIDE OUT through real behavior change, smart eating and effective exercising. Start getting in better shape today!
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Dieters Need More Calcium
Women on diets need more calcium than normal to avoid boneloss, say Rutgers University researchers.
Studies showed a weight loss diet of 1.5 pounds a week for 6weeks cuts absorption of calcium. In 57 postmenopausaldieters it was discovered that those women who took 1,800 mgof calcium a day absorbed 78 percent more calcium than thosewho took only 1,000 mg a day. To prevent bone loss, womendieting after menopause should get 1,700 mg of calcium aday, the experts say.
For people on low-fat, high fiber diets calcium requirementsare also higher. Studies show that 19 percent less calciumis absorbed. It is theorized that the healthier diet movesfood faster through the gastrointestinal tract.
While it is common knowledge that calcium is necessary forbone-growth research shows that calcium also fights fatabsorption. Studies reveal that calcium blocks fat storagein fat cells. A minimum of 1,000 mg. of calcium dailyimproves total cholesterol and good HDL, but lowers bad LDL.
Despite the publicity of the importance of calcium forhealthy bones research shows that consumption has gone downover the past 30 years.
Experts recommend 1,000 mg of calcium and 400 IU of vitaminD daily for people under 50, and 1,500 mg of calcium and 800IU of vitamin D for those over 50. The safe upper limit forcalcium intake has been set at 2,500 mg a day. Experts thinkgoing above that on a daily basis may invite kidney stoneformation.
Once started, never stop taking calcium/vitamin Dsupplements daily. USDA researchers found that after a 3-year study over one-third of participants stopped taking thesupplements. Within one year women lost all bone-densitygains and men lost their gains in two years.
For those who are lactose intolerant calcium and vitamin Dsupplementation is even more important because it will bedifficult to get the daily requirement through diet alone.
For those allergic to cow’s milk. Drink enough soy milk togive you 500 mg of calcium per glass as compared to 300 mgin cows milk. Studies at Creighton University in Omaha,NE, showed that 25 percent less calcium is absorbed from soymilk as cows milk.
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