"Fitness needs to be perceived as fun and games or we subconsciously avoid it."
"As we express our gratitude, we must never forget that the highest appreciation is not to utter words, but to live by them."
The difference between the impossible and possible lies in not giving up.”
I don't know the key to success, but the key to failure is trying to please everybody.
"Sell yourself short on nutrition and you're selling yourself short on maximizing your physique development."
Many of life’s failures are people who did not realize how close theywere to success when they gave up.
Every day do something that will inch you closer to a better tomorrow.
Those who do not find time for exercise will have to find time for illness.
"No matter who you are, no matter what you do, you absolutely, positively do have the power to change."
Let your soul be your guidance, its the one thing not controlled by your body
Money is the most envied, but the least enjoyed. Health is the most enjoyed, but the least envied
Success is a journey, not a destination.
The smallest decision in life can cause the biggest impact on it.
Where u see triumph, there was first failure".... As that child begins to walk he stumbles.. No matter what get back up this week!
Don't follow everybody elses Path... Go where there's no path and leave crumbs so the others can follow ur Trail
Don't only exercise ur body exercise ur mind...
Rise and Prosper.... give just as much as u take.... be real as much as the others are fake.....
Movement is a medicine for creating change in a person's physical, emotional, and mental states. ~Carol Welch
When people finally realize that they need to exercise in order for them to lose weight and reach their ideal physique, the first workout they embark on is cardio through the form of Running. There are different forms of running to reach the goals that you strive for. Our bodies have both fast and slow twitch muscle fibers which adjusts depending on our style of running. Slow twitch muscle fibers are prominent in endurance runners that perform long distance runs over a period of time. Fast twitch fibers are prominent in sprinters and short distance runners. Slow twitch muscle fibers contract at a slower rate and allow for a greater oxygen uptake which gives the benefit of endurance over long distances. Fast twitch fibers contract at a faster rate generating more force without the use of oxygen (anaerobic). Interval Training allows for a faster weight-lossutilizing the fast twitch muscle fibers!! It is a high intensity form of training that exerts your body beyond its limit in which you will reap the benefits in a shorter amount of time. The concept of interval training is basically a high intensity exercise followed by a low intensity exercise consecutively. What I mean by this for example is 30 secs of running at about 80 to 100% of full speed followed by a minute of walking (performed 4-6 times). Interval Training doesn’t only apply to running, it also can be incorporated in cycling, swimming, jump roping, roller blading, and rowing. Since interval training is intense on your body, it should be done 2-3 times a week and for beginners 1 time just to get started.
Benefits of Interval Training:
Burn fat FASTER = faster weight loss!!
It eliminates the monotony of jogging/treadmill for a long period of time because interval training should only last approximately 20-30 mins. It can be done in different variations as long as it is INTENSE.
It’s adjusted to the way your body feels (it’s not a conformed structure)
If you have become stagnant in your weight loss efforts, this gets you over and beyond the plateau
According to MensHealth Standard Interval Training
The following is a typical interval workout. You alternate the same period of low intensity with the same period of higher intensity.
1. 3 – 5 minutes *warmup (light jog, low intensity, gradually increasing at the end of the warmup period)
2. 1 minute moderate or high intensity followed by 1 minute low intensity (repeat 6 – 8 times)
3. 3 – 5 minutes cooldown (light jog, low intensity, gradually decreasing by the end of the cooldown period)
*NOTE Warm-Up is mandatory
Check out BNET Health Article for tips for beginners, advanced, and/or endurance
Yes it is Thanksgiving !! We all are thankful for all the the things we have in our lives whether it is life, money, family, material possessions and such. It’s also a time synonymous for traveling, family gatherings, and lots of EATING! There will be an abundance of food today; Turkey, stuffing, mac n cheese, gravy, mash potatoes, pies, ice cream, greens, desserts, rice, ham, etc so we must remember just one guideline in our journey for a healthy lifestyle: PORTION Control!! With portion control you can enjoy the festivity of eating whatever you want by avoiding being gluttonous. Small amounts of each food item should be taken which would create one big meal. Eat till you’re satisfied but try to avoid the feeling of being stuffed. After eating you should embark on a low level activity such as walking.
*One day of eating won’t unravel your whole workout routine, (Don’t worry or have guilty feelings just ENJOY) get back in it the day after.
A great deal of misinformation is being passed around like wildfire in regards to health and fitness. The phrase “Knowledge is Power” is a key statement that applies to all walks of life. The goal of this segment is to debunk the validity of these myths so that you can workout the right way and not believe in “old wives tales”
Doing crunches or using an “ab machine” will give me a six-pack.
Wrong! It’ll strengthen the abdominal muscles underneath the layer of fat but to shed that layer cardio such as running, cycling, ellipticals, etc is needed.
Running on a treadmill puts less stress on your knees than running on asphalt or pavement
Wrong! Whether you’re on asphalt or a treadmill, your body weight force is still impacting your knee joint. To reduce the stress, a varied workout is needed in which ellipticals or cycling comes into utilization.
Swimming is a great weight loss activity
Swimming aids in increased lung capacity and muscle tone, but in regards to weight loss it fails (unless you are swimming for hours a day). This is so because the buoyancy of the water supports your body while swimming so you are not working as hard as if you ran and etc.
If you’re not working up a sweat, you’re not working hard enough.
A significant amount of calories can by burned by walking long distances. Also some people don’t sweat as much but that shouldn’t discredit the amount of work they are doing.
Machines are a safer way to exercise because you’re doing it right every time.
You are doing it right if the machine is adjusted CORRECTLY according to your body specifications and if you’re not injuring your self by trying to lift a weight that is above your range.
When it comes to working out, you’ve got to feel some pain if you’re going to gain any benefits.
To feel some soreness is normal but you should NEVER workout out till you feel pain! If you do feel pain you either have an injury or you are performing the exercises wrong. Also try to have a day or two of rest if you experience pain and just workout another body part/section, and if the pain escalates then seek medical attention.
Lifting heavy weights make women bulk up.
To bulk up the hormone testosterone is needed and women typically just don’t produce enough of it to bulk up from lifting weights. Some people might “appear” to bulk up because they gain muscle faster than losing fat but when they shed the fat then they are back to their slim appearance.
A major deterrent for most people not having a membership gyms are the PRICES! I’ve worked at Washington Sports Club, had a membership at World Gym, and met with a couple of membership consultants with all having one thing in common, high prices. Typically gyms have a high enrollment fee ($100+) and a monthly fee typically (50+), with everything added that accounts to approximately $700 plus. The World Gym Express in Upper Marlboro on the other hand is currently offering a special in which it is $80 enrollment with a $10 a month charge for 1 year with a $40 club enhancement fee. For a year it’s approximately a $240 investment towards your health. In the actual gym the equipment is mediocre (outdated) all enclosed in a small area. It has a shower, fitness food and drinks mini shop, and a stretching area with all the accessory equipment but not well put together. BUT! they are about to having major renovations underway with plans of expansion in which 70% should be completed by January 2010 and available to all members. Read the rest of this entry »
“President Obama has formally declared the Swine Flu outbreak a national emergency. By declaring it a state of emergency, hospitals will be allowed to move off-site to treat those affected and provide more accessible care to those seeking the vaccine.” [Full Article] The H1N1 Swine Flu vaccine is a pandemic (spread over a large region[s]), so it’s important to be cautious no matter where you go. The first line of defense is to try and get vaccinated when available to them. Also it is good to take these precautions according to the CDC:
Cover your nose and mouth with a tissue when you cough or sneeze. Throw the tissue in the trash after you use it.
Wash your hands often with soap and water. If soap and water are not available, use an alcohol-based hand rub.*
Avoid touching your eyes, nose or mouth. Germs spread this way.
Try to avoid close contact with sick people.
If you are sick with flu-like illness, CDC recommends that you stay home for at least 24 hours after your fever is gone except to get medical care or for other necessities. (Your fever should be gone without the use of a fever-reducing medicine.) Keep away from others as much as possible to keep from making others sick.
In regards to going to the gym where there is a large amount of people in a closed area certain safety measures should also be taken.
Wipe down equipment before and after use.
Take a shower or wash hands before leaving the gym.
Always use hand sanitizer in between exercises (usually readily available)
Lastly STAY HOME !! if you have any signs/symptoms of illness
P90X is a great innovative program that strays away from the monotony of watching one video over and over again. BeachBody (the parent company) teamed with Trainer Tony Horton has created a successful fitness video series. The dvd package includes 12 workout videos, a nutrition plan, and a fitness guide (informational purposes) to be performed withing a 90 day period. According to Beachbody.com website “P90X system is an advanced training technique called Muscle Confusion™” Read the rest of this entry »
There is a mystery that surrounds nutrition bars that leaves people skeptical if they should even pick one up. Nutrition bars have alot of health benefits but they can also be misused and end up being worst than eating a candy bar. There is a huge assortment of nutrition bars (see video above), so how do you know the right one to pick to aide you in your goals? Here is a quick guide to help you determine what is right to eat otherwise you’re basically just eating another unhealthy candy bar!
If eating as a snack then make sure it is under 200 calories and over 300 calories as a meal replacement
Eat a protein bar before and after a workout out to feed your muscles
Preferably eat a bar with organic ingredients such as Clif or Lara Bars
LOOK at the ingredients high frutcose corn syrup makes it another candy bar (too many companies are trying to make a greater tasting bar that they are straying away from the health benefits of the bar)
Limit your soy intake (detrimental effects on thyroid function which can lead to weight gain and etc)
Eat a piece of fruit along with the bar to have a more “filling” effect.
It is convenient snack/meal but it doesn’t replace a natural healthy meal with complete nutrients.
If your choice is between a candy bar and a “nutrition” bar, always go with the nutrition bar because it has a little bit more to offer. To check out reviews of any nutrition bar to see how nutritious they really are check out http://www.barsarefood.com
When people finally realize that they need to exercise in order for them to lose weight and reach their ideal physique, the first workout they embark on is cardio through the form of Running. There are different forms of running to reach the goals that you strive for. Our bodies have both fast and slow twitch muscle fibers which adjusts depending on our style of running. Slow twitch muscle fibers are prominent in endurance runners that perform long distance runs over a period of time. Fast twitch fibers are prominent in sprinters and short distance runners. Slow twitch muscle fibers contract at a slower rate and allow for a greater oxygen uptake which gives the benefit of endurance over long distances. Fast twitch fibers contract at a faster rate generating more force without the use of oxygen (anaerobic). Interval Training allows for a faster weight-lossutilizing the fast twitch muscle fibers!! It is a high intensity form of training that exerts your body beyond its limit in which you will reap the benefits in a shorter amount of time. The concept of interval training is basically a high intensity exercise followed by a low intensity exercise consecutively. What I mean by this for example is 30 secs of running at about 80 to 100% of full speed followed by a minute of walking (performed 4-6 times). Interval Training doesn’t only apply to running, it also can be incorporated in cycling, swimming, jump roping, roller blading, and rowing. Since interval training is intense on your body, it should be done 2-3 times a week and for beginners 1 time just to get started.
A great deal of misinformation is being passed around like wildfire in regards to health and fitness. The phrase “Knowledge is Power” is a key statement that applies to all walks of life. The goal of this segment is to debunk the validity of these myths so that you can workout the right way and not believe in “old wives tales”
A major deterrent for most people not having a membership gyms are the PRICES! I’ve worked at Washington Sports Club, had a membership at World Gym, and met with a couple of membership consultants with all having one thing in common, high prices. Typically gyms have a high enrollment fee ($100+) and a monthly fee typically (50+), with everything added that accounts to approximately $700 plus. The World Gym Express in Upper Marlboro on the other hand is currently offering a special in which it is $80 enrollment with a $10 a month charge for 1 year with a $40 club enhancement fee. For a year it’s approximately a $240 investment towards your health. In the actual gym the equipment is mediocre (outdated) all enclosed in a small area. It has a shower, fitness food and drinks mini shop, and a stretching area with all the accessory equipment but not well put together. BUT! they are about to having major renovations underway with plans of expansion in which 70% should be completed by January 2010 and available to all members. 
“President Obama has formally declared the Swine Flu outbreak a national emergency. By declaring it a state of emergency, hospitals will be allowed to move off-site to treat those affected and provide more accessible care to those seeking the vaccine.” [
