We all have many pathways to fitness at our fingertips. We just may not realize it. For example.. your dog is a pathway to fitness, your neightborhood and your best friend are also pathways to fitness as is your garage, your TV and your phone.
Here's how: Toss in a daily dog walk, explore the trails/roads in your neighborhood for a longer weekly walk, access a work out show on TV at least once a week, meet a friend for a jog once a week, work the dumbells in your garage a couple of times a week and then keep track of it all on the calendar available on your phone. This could be your personal pathway to fitness.
We know that the more you cross train, involve others in your fitness pursuits and mix things up to activate your life, the more successfull you will be, the longer your results will last and the longer you will stick with exercise.
So, if you have all the pathways referenced above available right in your own home and neighborhood, just imagine how successfull you will be if you access worldwide pathways using the web and social media as resources for support, new moves and fresh ideas. Wow! You'll never want to stop exercising. Technology makes the options/pathways even more infinite.
But, if this is all just a bit overwhelming and you need a simple, supportive and local place to begin, take a look at the pathways to fitness Fit-X has available where you work or live....classes of all types, clinics and personal training. Get started with us and sprinkle in a few home work outs, dog walks, social media motivation and Wii sports .... you'll be moving more in no time.
Being a recovering fitness fanatic who now has a husband, child and a zoo it can be difficult to not only find the time to work out, but the motivation. As said recovering fitness fanatic and fitness professional I know all the reasons why I should work out and I do work out.... as I've shared in my previous blogs. But, let's be honest, just because I have the discipline to do it, does not mean that I want to do my work out each and every time or that I always look forward to it. I think my husband and close friends assume that it is always easy for me. It's not!
Over the years, I've looked for and employed ways to take the edge off and to reduce the number of those less motivated days. My newest and most surprising strategy includes using social media. I say surprising, as I was the anti social media poster child for quite sometime.... protecting my teenager from the pit falls of on-line relationships and guarding my time against what I saw as a giant time suck. That's not to say that caution should not still be used with social media, but I have been shocked at what an excellent tool this has become for me. So, here are my 4 great ways to use Social Media to Motivate your Work Out.
One, follow someone you admire in the fitness world on Twitter. Their enthusiasm and ideas will keep you going. Sometimes it may even make you mad because they seem so happy and energetic all the time, but then remind yourself that you want that happiness and energy, too.
Two, follow a fitness publication on Twitter. All the latest and greatest ideas, moves and research will be delivered straight to your phone and suddenly appear just when you need it the most.
Three, FaceBook with others and share your work out trials and tribulations. When you are down, one of your FaceBook friends is bound to be up and vice versa. Plus... you can schedule to work out or take a walk together.
Four, exercise yourself with blogging. I mean work out your inner deamons and obstacles to exercise by writing about them. Share your experience and cleanse yourself of whatever the baggage is that weighs you down.
To see how social media can tune you in to what is going on with fitness fun at your location, follow us at twitter.com/fitxsandiego and look for your hash tag # to stay up to date with all things Fit-X Fitness. And... please share how you are using social media to motivate your muscles to move.
"Did you know... walking for 10 minutes burns about 50 calories?" This and more ways physical activity keeps a healthy weight from the National Health Information Center http:/1.usa.gov/ixmRx7.
So if it's as easy as adding 10 minutes of walking a day to increase your calorie burn, why aren't you doing it? Why is it that so many of us humans won't do these simple little things for ourselves?
Are we so overwhelmed by all the other things going on in our daily lives? Is it that we don't believe that just 10 minutes will make that big a difference? Do we think that we don't deserve to give ourselves even just 10 minutes of "me" time? Are we just that lazy? Just that entrenched in our daily habits? I mean really, what is it?
Whatever it is... it really does not matter because we really just have to be moving more, period. Those 10 minutes of walking or whatever new activity you pursue can add up to big benefits. Let's put all the psychological and physiological benies aside for a moment and just run the #'s. There are 10 calories in a jelly bean. If you ate even just one extra jellybean a day over your personal basal metabolic rate (BMR) for a year, you would gain one pound. The converse is true, if you ate one less jelly bean a day under your BMR you would lose a pound a year. So, if you walk 10 minutes
a day even just 5 days a week that's 13,000 extra calories burned a year. That's shedding almost 4 pounds a year provided you aren't eating any extra jelly beans. Add those 10 minutes and deduct one jelly bean and that's almost 5 pounds a year or 10 pounds in 2 years, 15 pounds in 3 years.
I could go on like this all day, but I won't because I need to go for a walk.
Want to burn those 50 calories or even more? Check out the options available where you work or live at fitxsandiego.com and select locations.
Fitness Tip from The National Health Information Center...."Start by doing what you can and then look for ways to add a little more."
Here's the good news...anything you do that is more than what you are already doing counts! And... it counts big time. So, if you are currently doing nothing as far as exercise goes, even just getting out 15 minutes a day for a stroll counts. If you are already pursuing exercise and want to improve both your physiological/healthful benefits plus enhance appearance results then adding intensity or time to each session and/or adding an extra exercise session a week will boost the benefits.
The message here is that even the smallest change makes a big difference regardless of how fit or unfit you are. Every little bit counts and adds up over time to big dividends. If you even burn 50 extra calories a day that's 350 extra calories burned per week and you get all the improved physiological good stuff, too. Oh, and did I forget to mention that your state of mind will improve with that extra movement. And you'll probably be pretty darn proud of yourself, too.
Want to be even prouder of yourself and get more done everyday? You can move more and do more with this one simple step. Plan a chore a day. Do it as soon as you get home. I find that it breaks the cycle of getting home, sitting, the TV or the computer goes on and then more sitting occurs. With all that sitting tends to be more eating. What I have found is that if I get right to the scheduled task, it tends to lead to another taks and another and before I know it an hour has gone by, I have been moving more, eaten less and wow do I feel good about myself and where I live. You can simply move more with just one more chore a day plugged in to what was previously a sedentary time of the day.
And, I'll leave you with just more tip...don't want to miss your favorite show, but want to curb the munchies. Keep your hands busy. One of my favorites is to clean out a drawer. Most drawers are removable and can be taken to where your TV is. Sort and organize during your TV time in order to limit the urge to snack. The cleaner your drawers are the cleaner your insides will end up being.
So add something, anything and just simply move to improve!
Check us out at www.fitxsandiego.com or follow us at Twitter.com/fitxsandiego.
I know I know....again with the exercise thing. "So what if it's National Health and Fitness Month? What does that have to with me?" Well.....ALOT! Because the fitter you are, the healthier you are and that impacts the people around you; the people you love, the people you work with and even the people you stand next to in line at the grocery store. Don't you want to be a positive life force and not a Debbie Downer? Don't you want to be the best you can be for everyone around you?
Sure, we all have those days when, well to be honest, we don't want to be our best. We all have them, but I can tell you that they are fewer and further between if you are fit and healthy. It's a circle of cause and effect that you can not escape whether you create a positive circle or a negative circle.
I can sense that you are already giving in and the little voice inside your head is saying, "Ok, I'll give this exercise thing a try." or "I'll change up my current program a bit to maximize results and stay motivated." Right? You are giving in, right?! Of course you are. Well here's a link all you exercise newbies can use for some recommendations to get started http://1.usa.gov/lP4URb. For those of you already exercising, please stop by a Fit-X class where you work or live for some new moves or contact a trainer at www.fitxsandiego.com to pump up the power of your work out.
And as you are making your plan to get this exercise thing started or changing up your program I'd like to offer this helpful phrase "Something is better than nothing." This gets me through the "getting started" phase of work, work-outs, activities, chores etc.. that I don't feel like doing. As I tell myself "Something is better than nothing." I am giving myself kudos for anything I do accomplish and not feeling like I have to bite off the entire project all at once. But here's what always happens... Once I get started I am fine and end up doing more than I thought I could or would.
May; National Health and Fitness Month (NHFM) One of our favorite months over here at Fit-X. Because... it's like a month long 4th of July just for fitness. So, be watching for Fit-X tweets, facebook posts and e-mails all month long with tips, reasearch, motivation and new moves. You may not be as excited about NHFM as we are, but we hope that once you get all those new moves, tips... that you'll be more on fire for your fitness. We gave you all the reasons to be a fool for fitness last month. This month is all about getting it done! Not only is this a good month to get fitness focused for your swim suit (summer is now just weeks away), but it's a good month to revisit your new year's resolutions. Did you forget about those already? So join us for a month of fitness fun celebrating NHFM. And, don't forget to give thanks this Memorial Day to all the men and women who have fought for our freedom. www.fitxsandiego.com
So as April comes to a close I have just one more of the gazillion reasons to "be a fool for fitness" to share with you. Here it is....."Studies show that people who exercise have better memories, better reaction times and a better level of concentration." Do you realize what that means for you and me? It means fewer forgotten names, b-days and anniversaries. That's improved driving, sports and parenting skills. And, better performance on the job, at school or on special projects. All that for just a few minutes a day. Now that's what I call a huge return on investment. You can see for yourself at http://www.donstaley.com/articles/56-exercise-benefits/143-exercise-improves-mental-focus-and-concentration.
I'll admit ...that as a recovering fitness fanatic, I have not (over the past few years) worked my hardest in every work out session, I've cut corners, shaved off session time and skipped exercises, BUT I don't skip my work out. Regardless of what else is going on; business challenges, family issues (we have a teenager), being tired, packed schedule or anything else, I DO always get in my exercise session. There are days when it is 30 pretty weak minutes and days when it's 60 strong minutes, BUT I DO ALWAYS get it in. I know that if I do this for myself, everything I do and everyone around me benefits from all the rewards I reap from regular exercise.
If you want:
- reduced stress and anxisety,
-more lean muscle mass and weight loss
-to be able to perform daily tasks with ease
-increased your energy and to feel better about yourself
-to slow the aging process
-reduced risk for heart disease
-to prevent cancer and your predisposition to other diseases
-to relieve depression
-and improved mental sharpness
THEN PLEASE BE A FOOL FOR FITNESS. This is your big chance to be the smartest and fittest fool in the room. To take advantage of the fitness opportunities where you work or live go to www.fitxsandiego.com. And stay tuned... May is National Health and Fitness Month. It's like a month long 4th of July just for fitness. I love it!
Again... something else that exercise can take care of. Man, this is some pretty powerful stuff. It is amazing to me that so much money is still spent on pharmaceutical research. I do appreciate that there is some serious stuff out there that requires medication, but just think of how many people can be saved and how much money can be saved if everyone would get up each day and exercise.
And doctor's agree... from http://www.livestrong.com/article/407151-exercise-depression-statistics/ "Some mental health providers are now prescribing exercise in addition to therapy and medication to combat depression."
Heck, I'm not depressed, but I know that I do feel loads better after a good exercise session. It lifts me up. There's all that great stuff that happens chemicaly when I exercise and there's the fact that I feel really good about myself for having the self dsicpline to keep my appointment with exercise.
So.. chemical brain reactions + increased self esteem and pride = a happier you.
This looks like a winning formula to me. And who said math can't be fun?!
Do the math for yourself. Try this winning formula and see if you feel better. For all the ways you can work this winning formula out where you work and live go to www.fitxsandiego.com.
Wowee! This is a big one. I am always telling our team of fit pros that they have the magic pill.
That they carry the prescription to wellness for the masses inside them. They have the power to change lives through fitness. This just proves it again.... check out http://preventdisease.com/home/tips42.shtml for information about how exercise can prevent some forms of cancer.
Even after almost 30 years in the fitness industry I am still amazed and awed at the power of movement. The positive effects it has on mood and general well being are very cool, but when you hear stuff about the positive effects it has on managing disease, preventing disease and recovering from disease you just want to find the highest mountain and shout to everyone. "EXERCISE! It can save your life."
The coolest thing is that the positive effects of exercise don't just take place after the knock down drag out intense exercise sessions, but more so from moderate exercise sessions performed regularly over time.
I just finished reading "The Leader Who Had No Title" by Robin Sharma (I highly recommend his work - thank you Todd Durkin for introducing me to his books via Lisa and Larry) and there is a quote in that book that is so true. " Those who don't make time for daily exercise must eventually make time for daily illness."
To find out all the ways you can make time for exercise with Fit-X where you live and work check out your schedule at www.fitxsandiego.com and please follow us on twitter @FitxSanDiego or @FitXOC or me @denobell1.
A happy heart is a healthy heart. And, what better way to make your heart happy than to exercise?! Because, not only is your heart now happy physiologically but also psychologically as you begin to feel better about you.
You start feeling pretty awesome overall because you've been true to yourself and kept the commitment to exercise. The result of that commitment is a stronger, leaner more confident you. And.. the cherry on top is that every exercise session works to reduce your risk of heart disease.
According to the American Heart Association (www.heart.org) heart disease is the #1 killer of men and women are rapidly catching up. The good news is that there is so much we can do about it, even if your are genetically pre-disposed to heart disease. And exercise is a biggee in the prevention of this bad boy disease. So, if looking good and feeling good are not enough to get you off the couch, perhaps "living" is.
Check this out http://www.mayoclinic.com/health/heart-disease-prevention/WO00041 for more information.
For more ways to "live" visit www.fitxsandiego.com to see all the ways you can make your heart happy where you work or live.