Posted by admin on February 28, 2009
Exercising and staying fit doesn’t have to mean hard work. Simply being active will help you get or stay in good shape. So with that said, here are some enjoyable activities that can help with your fitness goals too.
Bicycling
When you ask many adults when the last time they rode a bike is, they cannot answer. Although bicycling is a favorite pastime, many adults do not take advantage of this great option for exercise. Not only does bike riding exercise the body and build a stronger cardiovascular system, it allows you to get out and enjoy nature, fresh air, and see new sites.
Jogging or Walking
Both jogging and walking are GREAT ways to get fit. Not only do they tone the muscles, relieve stress, create a healthier heart, and improve lung capability, they make you look wonderful, which in turns helps you get excited about doing other exercise for fitness activities.
Swimming
Swimming is an excellent way to get into and stay in shape. If you do not own a pool, many high schools have aquatic centers, or there is always the YWCA or YMCA, or your local gym. Many offer water aerobic classes that will help you tighten your body, lose weight, and get a good overall workout.
Tennis Anyone?
Tennis is not only a fun sport, but also a great way to exercise. You do not have to be a Venice Williams to play; in fact, you do not even have to be good. Just running after the ball alone will help get you into shape. This is a great way to strengthen your cardiovascular system and lose weight. You can find tennis courts in just about every city and if you would like to play but have no idea how, lessons are reasonable.
Tip: Raquetball is sort of a “one person tennis”. If you don’t have someone to play tennis with, or you aren’t feeling sociable, try raquetball instead.
Dancing
Dancing is so much fun and whether you enjoy a slow, Ballroom dance or a nightclub packed with people all moving to heart-pumping techno, as long as you are moving, it really does not matter what type of dance or music. The whole idea is to move your body. Dancing has long been recommended as an avenue to fitness.
Tip: Belly Dancing is an excellent workout for your stomach, waist and hips ladies!
VCR
If you have a VCR or DVD, rather than just using it for your favorite comedy or action-packed movie, try sticking in some good workout tapes. Even taking 15 minutes every day to work out will get you started. Try that for two weeks and you will be surprised at the results. Once you see that 15 minutes a day makes a difference, you will be encouraged to increase the time spent.
And one of my personal favorites… Yardwork!
Whether you’re pulling weeds, planting flowers, mowing the grass or chopping wood: All of these activities can help you get into better shape. Don’t cheat yourself though. Using a riding mower to cut the grass won’t help you use the muscles or get your blood pumping 
So go out and get active, have fun, and work on getting or staying fit too!
Posted by admin on
Living in the past or the future takes away the many wonderful experiences available in the here and now. Not only that, it slows down our effectiveness when working on our �must do jobs�. For example, when I have many tasks to do, I choose the most urgent then totally concentrate on completing it. Nothing else matters during this time, there is no stress or anxiety, only me and my task and a sense of satisfaction when the job’s done.
The following exercise program has been designed to get the mind firmly in the present, not yesterday or tomorrow but right here, right now.
It�s a particularly great exercise to become familiar with because it helps during times when you need to totally concentrate on an important task.
There have been many times in the past when I�ve been overwhelmed by the many different tasks on my �to do list�. Learning to become present has helped me to focus totally on one thing at a time and makes me far more effective in my work output.
You can try one, more than one, or all of the following exercises to access the present moment and as you do them, retain your focus for at least three minutes. The longer you stay focused the longer you�ll be in the present moment.
If you start thinking about dinner; what�s on television; the shopping etc, then you�re no longer in the present but the future or possibly the past. If and when this happens refocus on your breathing to again be aware of the present moment.
Sit and be still, as in do nothing except become aware of the rise and fall of your chest as you breathe in and out, listening to the sound of your breath.
To become fully present, right here right now, focus on what is happening inside your body. Do you have hunger pains? Are you cold/hot? Move your tongue around inside your mouth and feel your teeth.
Hear the sounds of people, traffic, music and anything else that is around you at this present moment.
Become aware of the colours around you, the colours of your clothing, the furniture, the seat you�re in, the colours surrounding the windows and doors within your line of sight.
Start to feel the texture of the materials you come in contact with. Right now feel the texture of the clothing you�re wearing, is it soft, rough, cool, warm, fluffy? Do you notice the weave of the shirt, trousers or skirt you�re wearing?
Put your hands together and start massaging your palms. Do you notice the lines in your palms, does your skin feel dry, smooth or rough. Now massage the tops of your hands. Do you notice any differences?
Concentrate only on what you are doing right now. Nothing else exists while you are concentrating on the task at hand. When you do this you are in the present moment, tomorrow and yesterday no longer exist there is only you and this moment.
When you have conversations with others, be there with them. Listen attentively; match their tone, speed, volume and pitch and also their breathing rate. People can sense when you�re not paying attention to them. Put yourself in their shoes. Do you want to be heard when you speak to others?
Face yourself in a mirror. Practise smiling at yourself, poke out your tongue, notice whether your shoulders rise and fall as you breathe, inspect the colour of your eyes, are your shoulders straight or lopsided? Arch your eyebrows! Laugh at yourself! Be totally present with yourself � it can be totally fun!
If you still have some problems accessing the here and the now, team up with a friend or in a group. You could have the time of your life in the now, filled with much laughter and possibly an insight or two!
Have fun!
Posted by admin on February 27, 2009
The average American does a little too much celebrating at this time of year. Between Thanksgiving and the New Year, most of us will gain seven pounds as a result of indulging in extra helpings, snacking on holiday treats, having an extra glass of wine and exercising less.
Life Time Fitness, Inc., a Healthy Way of Life company that operates 30 multi-purpose, state-of-the-art Sports, Fitness and Recreational Centers in eight national markets — Minnesota, Illinois, Michigan, Ohio, Indiana, Virginia, Arizona, and Texas — has set the industry standard in providing consumers with the absolute finest in sports and fitness centers
�This is an especially challenging time of year for those who are trying to maintain healthy habits such as working out and eating low-fat, low-calorie foods,� says Jeff Zwiefel, vice president of the nutritional products division at Life Time Fitness. “We’re constantly urged to have another helping, enjoy a holiday treat or skip the workout to go shopping instead. No wonder nearly everyone gains weight,” he points out.
But complete deprivation is not the answer. “The holidays are meant to be enjoyed,” Zwiefel says. “At Life Time Fitness, we think it’s possible to balance healthy habits with enjoying special gatherings and traditions. We encourage balance and moderation in all areas of your life,” he says.
Here are 10 great tips, courtesy of Zwiefel, for staying fit and eating well over the holidays.
1) Drink lots of water throughout the day. It suppresses the appetite and is something everyone should do year round.
2) Snack on fruits, vegetables and high-fiber foods whenever possible. Dried fruits are healthy and a good alternative to many sweet snacks such as cookies and candy.
3) Limit alcohol consumption. Remember that alcohol contains almost as many calories per gram as fat. Alternate alcoholic drinks with water or club soda while you’re at a party.
4) Enjoy the outdoors as much as possible: bundle up and take the dog for a walk, and try skating or sledding; squeeze 10-minute walks into your schedule. Any extra activity helps.
5) Health and fitness centers offer a combination of cardio and resistance-training opportunities, as well as group fitness classes and personal training, that are essential to maintaining a healthy way of life. If you�re thinking about joining a fitness center, fall is a great time to sign up.
6) Acknowledge that you’re probably going to miss some workouts during this time and plan now to work around it. Schedule different times or substitute another activity, even if it’s at home.
7) Eat a nutritious meal or snack before you attend events or parties where there is a lot of food, or use a small plate to avoid overindulging. Another good tip is to leave at a reasonable hour. In addition to helping you get enough sleep during this hectic time of year, you’ll also be removing yourself from the temptation to continue eating unnecessary calories.
For the 9 out of 10 adults who do not get the essential daily vitamins and nutrients from the food they eat, nutritional supplements should be considered. Life Time Fitness offers a full line of nutritional products, including men�s and women�s multivitamins, energy bars and shakes and weight-loss supplements.
9) Enlist the help of a family member or friend to help keep you on track with healthy habits during the holidays. Choose someone who can provide not only encouragement, but a good example as well.
10) Remember that balance, variety and moderation apply to holiday celebrations as well as to most other things in life, so don’t be too hard on yourself if you slip up. Keep your good intentions, spend time with family and friends and enjoy the holidays.
