Developing the mindset to change your life starts with creating your own compelling vision of the future. Is it easy? No. It takes guts to imagine life as you really want it. Because let's face it, there's comfort in having excuses.
Embracing the quitter within is easy and comfortable. You just park yourself in your familiar spot on the couch and keep eating and flipping channels.
Change, on the other hand, is uncertain. And uncertainty is scary. Getting up and doing something is hard; you don't know if you're going to reach your goal (s). For most people, doing nothing is easier than risking failure, so they don't even try to change.
That's not you, or you would'nt even bereading this. Congrats on making it this far. You've decided to make positive changes, and you'resick of doing nothing. Your vision of the future is what is going to get you off the couch so that vision has to be good. Make it sharp and focused on the specific outcomes you want, and see yourself taking the daily actions that will get you those outcomes. Presumably it's a future in which you:
1. Have more energy
2. Enjoy better relationships
3. Feel, look and perform better
4. Get more of what you really want
What are the sounds, smells, sights a tastes of your life when all of these are lined up? Can you picture it? This is your vision of the future. It's not enough. You must make new habits. This is where your fitness professional will help you by holding you accountable, sharing expertise, and showing you how to take the right steps, in the right order, and helping you sustain the day-to-day effort required to get you there.
In addition to that support and reinforcement, you must also bring your own unshakeable belief that you were born for this, that you are the kind of person who can silence the quitter inside, take action and beat the odds. Your natural state is the oppsite of fragile; nothing knocks you sideways, you overcome obstacles and achieve things that used to be impossible.
This is who you really are; you just had to be reminded, right? Listen to the guidance and expertise of your fitness professional. Change your daily habits around food, exercise and your thought processes. Stop listening to the quitter inside and identify with the champion you really are. This is how you turn your vision into reality.
A loss of range of motion or strength, numbness or a tingling feeling in the limbs are all symptoms that are related to poor posture. Body areas tat are most commonly affected are the upper back, neck, lower back, wrist, shoulders, hips, and knees. In short, pain and dysfuction prohibits proper walking gait, comfortable sleeping situations and effective participation in activities and recreational sports.
The underlying causes:
1. the lack of exercise or poor technique
2. incorrect body mechanics
3. lack of information on the subject
4. prolonged sitting or standing
5. muscle imbalances
6. muscle inflexibility
8. poor work habits
CORRECTING POOR POSTURE
Learning proper lifting sitting and standing techniques, should be the first step taken to correct problems that occur from poor posture. This would encourage prevention of injury at home, work and when participating in recreational activities
The next step would be to implement a fitness program. This program uses the stability ball to prevent the types of injuries that occur from poor posture, incorrect body mechnics, repetitive movement, muscle imbalance and inflexibility. As you work with the stability ball, you will find it especially effective in improving posture and increasing range of motion. You will experience a positive affect strengthening the legs , abdominal and lower back muscles for trunk stability. Proper training will also provide reinforcement, strength and stability to the upper back, neck and rotaor cuff.
Correcting posture is a matter of re-education, recognizing repatitive stresses, eliminating or minimizing these and incorporating a well designed conditioning program specific for your needs.
All stability ball fitness programs train the body to function as a unit - a system of movers and stabilizers. This promotes joint mobility and structural integrity for effective and efficient participation in daily activities and recreational sports.
By Delmar Carey
The Pain Problem
Everyone experiences pain at some point. Pain is as universal as it is unique to every individul. The National Institutes of Health (NIH) reports that pain affects more people then diabetes, heart disease, and cancer combined. It is the most common reason individuals seek medical care. Pain is the second leading cause of medicaliy related work absenteeism, resulting in more than 50 million lost workdays each year, according to the American Pain Society. According to the National Centers for Health Statisics (NCHS), back pain is the leading cause of disability in Americans under 45 years old.
Chronic Pain has profound effects on your quality of life. Harvard Medical School reports that people with chronic pain have three times the risk of developing mood or anxiety disorders, and depressed patients have three times the risk of developing chronic pain. It's a vicious cycle
There is no doubt the power of belief is the number one secret of top goal achievers. When all other things are equal, it is the reason why one person makes millions and the other struggles to make a living. It is the power of belief.
You my be familiar with saying, " If you conceive it, believe it, yu can achieve it ". So, pay careful attention to what I am about to share with you. It may very well be one of the most important keys to your success. I know, because it was for me, when I first learned it about 10 years ago!
Did you know that the negative thoughts and beliefs you shelter in your subconscious mind may be the ONLY factor preventing you from reaching your weight lose goals? It's true. You can never outperform yor self-image.
In addition, each unsuccessful attempt at losing weight limits t belief that it is possible. If you believe you will always struggle with your weight because of "bad" genetics. or that you lack the discipline and motivation to stick to a fat loss program, then you will always sabotage your weight loss efforts, whether you are conscious of it or not!
Although hope may be high, with an absence of belief, you will be unlikely to stick to the program for any significant period of time.
How many times have you attempted to reach your weight loss goals, only to end up frustrated after going on another diet or Spending countless hours working out at home or at the gym? " Its not what you are that holds you back. It's what you think you're not." Those wise words from Denis Waitley probably explain more people's failure to achieve the life they seek than any other quote I'm aware of.
What keeps most people from achieving success is that they spend too much time dwelling on their weeknesses and shortcomings instead of focusing on their gifts. And that's signifcantly due to their self-esteem (or lack thereof).
Napoleon Hill said that faith was the most powerful force on earth (faith is belief without proof). Children of God know that the power of faith has been described as being so powerful that a tiny amount the size of a mustard seed can move mountains.
It's easy to blame genetics or metabolism or thyroid or lack of time....or whatever excuse you want to come up with.
But that's all it is....an excuse.
It's not valid, and deep inside you know that.
The only truth is that YOU are responsible for how you look and feel right now.
If you believe that and accept that as accurate, then take responsibility and action.
Always, always, always stretch. Stretching improves flexibility, blood flow, muscle recovery, low back pain and a host of other things. Additionally, stretching can prevent injury, make you sleep better and improve your performance in all sports. Always stretch, but be certain not to stretch cold muscles. You should always warm up before stretching. However, it is very important that you know how to stretch. Never bounce!
I see people who spend 4 days a week, 40 minutes at a time, on the stair-stepper, treadmill or bicycle who don't lose weight! I know men who run 6 miles a day who have no muscle tone and rolls of fat around their waist. You've been led to believe that if you want to lose fat, all you have to do is regular aerobic exercise. There's more to it than that.
You must be able to monitor and control your cardiovascular intensity to maximize the number of calories you burn. And if aerobic exercise is not supplemented with resistance training (lifting weights) to at least maintain muscle mass, you cannot effectively accelerate the fat loss process. Each pound of lean muscle tissue burns 35-50 calories a day while your body is at rest. Whereas body fat is not metabolically active, so little to no fat is burned for each pound of body fat.
Therefore, a combination of properly monitored aerobic exercise and resistance training enables you to rapidy burn the maximum amount of fat. SPECIAL NOTE: This may sound like it's involved and time consuming. It's not! With the proper ftness and nutrition system in place, you can quickly burn fat, lose weight and get fit in as little as 40 minutes per session-exercising in the privacy of your home only 3 times per week.
If your goal is fat-loss, then your cardiovascurlar exercise should be low intensity.
Always remember that your heart rate during cardio exercise should not exceed 50% to 70% of your maximum heart rate. The simple formula for calculating your 100% maximum heart rate is 220 minus your age. If the intensity of your execise increases your heart rate beyond 70% (which can occur very easily if you are in poor shape), you start shifting from using body fat as your energy source to relaying on glucose metabolism. So if you are like me at times, when I have to do cardio home or outdoor, I would recommend getting a heart rate monitor you can wear during your execise so you always stay in your peak fat-burning range.