Ann Blanton Let's talk health, fitness, nutrition and everything in between

Posts Tagged ‘fit

THE Biggest Loser

Get motivated with trainer Bob Harper, from The Biggest Loser

Photo by: BritaFilterForGood

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Motivation is the key to success

by Ann Blanton

The key to getting fit, is motivation! Most people know that our bodies are not designed to sit still. People want to become physically active, but don’t know how to get motivated enough to begin a fitness regimen.

At first, you might tell yourself to start parking the car a few blocks from work, take the elevator instead of the stairs and join a gym. Weeks go by and you notice parking spaces become available closer to the building, the elevator is in the lobby and you’re too tired to go to the gym. One reason leads to another excuse.

Let’s take a look at the best solutions to get you motivated enough to keep moving.

Set Realistic Goals – Beginning isn’t as difficult as it sounds. The first thing you must do, is find something that you enjoy. You might even need to try a few different things to find what’s best suited for you. Example: You might decide that you want to give jogging a try. If this is something you’re interested in, begin slowly and start walking. Gradually work your way up to a quicker pace or even a brisk walk until you feel you’re ready to break into a jog. If you push yourself too quickly, you’ll get discouraged and give up. Remember, it takes time, patience and commitment to accomplish your goals.

Schedule Your Time Wisely – It’s important to schedule a time everyday that you can set aside for your workout. If mornings work best, pick a time and stick with it. If something else comes up, reschedule your workout for later in the day. Make a note of what you’re going to do and stick with it. Put the note somewhere where you’re able to see it such as on the bathroom mirror on even on the refrigerator.

Keep a Journal – Begin a journal everyday by writing down your goals. Be specific! Doing this will keep you focused and remind you how much you want to accomplish the goals that you’ve set for yourself. Doing this is the mental process of committing yourself to complete your mission. Keeping a journal also has another advantage. If you’re feeling week on determination, reviewing your list will help you to refocus. Keeping track, will also help you acknowledge when you slip-up so you can recommit yourself. Rather than becoming discouraged, you’ll know why you got off track. If this happens. don’t be too hard on yourself. Let it be a learning experience to learn something new about yourself.

Get Support – Find an exercise buddy who shares your interest, so they can encourage and support you in achieving your accomplishments. Look for someone who wants to see you succeed. It’s difficult to stay focused if your friend doesn’t share the same interests or wants to see you fail.

Be Positive – In achieving any type of goals, it’s always important to keep a positive attitude. If you tell yourself that you can’t do something, chances are you won’t succeed. Positive self-talk helps to boost your motivation and your attitude. Remind yourself that you’re trying to achieve a healthier lifestyle because you’re worth it. Positive words lead to positive actions!

Hitting a Slump – If you hit a slump, take the time to look over what you’ve written in your journal to remind yourself why you’ve made a commitment in the first place. Remember how good you feel after you’ve completed a workout.

Never Give Up! Regardless of how discouraged you become, the most important thing to remember and probably the most difficult, is to never give up. If you haven’t met your goals today, tomorrow is another day. It’s all about taking responsibility for your life. Your goals are only impossible if you aim too high.

There is obviously not a motivational solution. Motivation is something that has to come from deep within yourself. The next time you see a parking space close to the entrance or decide that taking the elevator is quicker than the stairs, reach deep down and find your inner motivation.

I’ve had many articles published at Fitness Plus Magazine. Here’s the link if you want to check them out. http://fitplusmag.com/magazine/author/annblanton/  Currently, I just had my first short story titled, “Shattered Spirits”, published as an anthology in a book titled, “Heartscapes”.

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Women walking

You can look and feel good at any age

photo by: Sangudo

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FIT AND FABULOUS OVER FIFTY

Have you ever wondered why your sister in her fifties who leads a physically active lifestyle, looks forty something? What about your forty-year old best friend who has no physical activity and looks fifty?

With regular exercise, you can actually reverse the signs of aging by at least ten years. You no longer have to settle for that tummy bulge, arms that wave back and that sagging rear view. You can look just as attractive walking away as you do walking into a room. Now if that doesn’t get you motivated, nothing will.

Today, baby boomers have tossed all those excuses not to exercise out with yesterday’s trash. Studies show that baby boomers are becoming fit and active at fifty and beyond and are in the best shape of their lives.

Typically, when a person reaches a certain age, they’ve learned to accept most of their imperfections. Maybe you’ve made a promise to yourself to be in good shape by the time you hit the  big 5-0. Unfortunately, things don’t always turn out the way we plan. As we age, it’s more difficult to remain physically active.

Getting in shape has many benefits. It makes you look and feel better, gives you more energy, helps fight against cardiovascular disease, diabetes and even some types of cancer. It also helps you sleep better and improves your sex drive. When you feel confident about yourself, you feel more attractive. The possibilities are endless.

With that said, let’s explore other fundamentals that can help you stay healthy for many years to come.

Muscle Toning – There are a number of reasons why you should build strong beautiful muscles with strength training. Building muscle increases your metabolism, enhances energy, keeps your body in perfect balance, keeps your bones in ailment, supports your skeleton and burns calories at rest.

Fitness club owner Dan Neal, focuses mostly on baby boomers and the quality of life. Neal says, “As a person ages, the importance of muscle toning is a necessary factor because the older you become, the more muscle you lose. Toning keeps you stronger, more vibrant and helps to prevent injuries.”

Stretching – It’s just as important to stretch before and after a workout as it is to do the actual workout itself. Failure to stretch can make it difficult to achieve simple daily activities such as putting on your shoes or reaching for something on a shelf.  Lack of stretching can also cause muscle tightness, soreness and injury. A good way to improve flexibility is by doing a series of stretching exercises daily. According to Neal, stretching improves stiff joints as well as strengthens the stabilizer muscles.

Balance – You can learn balance techniques by practicing yoga. Balance building exercises are important so you can react in certain situations to prevent falling or breaking a hip.

Watch what you eat – It’s essential to learn the difference between which fats are healthy versus which ones are unhealthy. “Nuts, seeds, whole grains, beans and avocados are examples of good fats,” says licensed nutritionist, Patricia Harris. “Cakes, cookies, candy and soft drinks are a few examples of foods that contain empty calories so it’s important to avoid these foods,” states Harris.

In terminology, empty calories are described as foods that are high in energy, but low in vitamins, minerals, fiber and nutrients. That’s not to say that you have to eliminate these foods altogether, just enjoy them in moderation.

Because of the low quantities of sugar in fruits and vegetables such as strawberries, grapefruits, melons, oranges, broccoli, cauliflower and mushrooms, these foods keep you feeling full and satisfied longer.

So, if you’ve hit that important milestone or you know someone who has, it’s never too late to get in shape and stay fit and active for a lifetime.

I’ve had many articles published at Fitness Plus Magazine. Here’s the link to view them if you want to check them out. http://fitplusmag.com/magazine/author/annblanton/ Recently, I just had my first short story titled, “Shattered Spirit”, published as an anthology, in “Heartscapes”.

Gym Equipment

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NEW BODY, NEW MIND, NEW YOU-TIPS FOR JOINING A GYM

Have you made a resolution to join a gym, but your busy lifestyle has kept you from achieving your goal. Maybe you’re running around with the kids and by the end of the day you’re too exhausted to work out. Reality finally sets in when you step on the scale and watch as the numbers go up. Sound familiar? Just because you put the kids first, doesn’t mean your health should come last.

Eventually you begin to consider the alternatives and start to put things into perspective. Perhaps you’ve never joined a gym, you’re afraid to commit and don’t know what to expect or where to begin. If that’s the case, here are a few tips to help get your started.

Check with your physician – If you’ve never exercised before, it’s probably a good idea to check with your health care professional before beginning any type of activity. Once you’ve been given a clean bill of health, you’re all set and ready to begin.

Do your research – It’s usually  good idea to ask around. If you have family and friends who belong to a gym, ask them for recommendations for facilities that would best fit your needs.

You might also look in your local phone directory for gyms that are close by make a few calls and visit the locations. When checking out nearby fitness centers, make sure they meet up to your standards. You might even decide to talk to an expert and let them walk through the motions. Find out what they offer; what classes are best for beginners and if they provide childcare. Some places have day care services available if you sign up for a membership. If you’re not ready to become a member, a small fee might be included.

What to wear– Most experts will advise you to wear lose fitting garments like shorts and t-shirts, sweats or leotards.

Proper footwear – There are many different types of athletic shoes for most sporting activities, so depending on what you sign up for will determine your needs. If you’re not certain what activities you’ll take part in, cross trainers will most likely be your best option. Always try them on, walk around and make sure they don’t lip up and down. The last thing you need are blisters on your feet. Selecting a good pair of shoes will help your overall performance and prevent injury.

Socks are important too – Choosing the proper fitness socks are just as important as your sneakers. Look for something in the lightweight category. This type of sock will keep your feet dry, prevent odor and free from blisters.

Lockers – Every new client is assigned to their own locker. Towels for shower use are also available. Although lockers are free, you might need to supply your own lock.

Now that you’ve done your research and have learned the basics, here are a few exercise ideas to help you get started.

Activities for beginners – Aerobics for beginners consist of basic, low impact cardio moves with a simple core routine and abdominal conditioning.

Pilates for beginners – This includes an introduction to Pilates, techniques in relaxation, core strength and posture.

Body blitz – This incorporates simple aerobic moves and body conditioning. When your body becomes strong and fit, you can add moderate to high intensity workouts and include strength training with weights.

I’ve had many articles published at Fitness Plus Magazine. If you’re interested, here’s the link to check them out. http://fitplusmag.com/magazine/author/annblanton/ Currently, I just had my first short story titled, “Shattered Spirit”, published as an anthology in a book titled, “Heartscapes”.

photo credit: <a href=”http://www.flickr.com/photos/victoriajz/6824964899/”>VictoriaJZ</a&gt; via <a href=”http://photopin.com”>photo pin</a> <a href=”http://creativecommons.org/licenses/by/2.0/”>cc</a&gt;