Archive | Fitness

Do Entrepreneurs Have To Choose Between Health Or Wealth?

Call me greedy if you like but I want both. We all know the struggles of maintaining the work and exercise balance. If managed correctly the two can feed off of each other. Staying fit has proven to help alleviate those problems. I have not always maintained that balance when the demands of running a business became overwhelming. As a member of the U. S. Army, and entrepreneur running a marketing agency, I learned a lot about discipline and motivation which helps to keep me focused today. As a successful business owner you already have those traits of discipline and motivation. It is a matter of shifting them to other positive habits.

This may seem obvious but it has to be mentioned. Set reasonable goals. What are you trying to accomplish? Knowing your goals will tell you how to proceed. Do you want to meet a mate? OK, then you need weight lifting, cardio, and change of diet and you need to start yesterday. Do we want to relieve stress? OK, you can start walking or running around your schedule. Do you want to relieve stress and have more energy? OK, you start with something fun and easy and add to it as you improve. Knowing where to start will get you where you are going. Other goals to consider will be based on your level of fitness. If you have never worked out or it has been a long time since you worked out my suggestion would be to start slow and easy. When I was in the Army we routinely ran or worked out five times a week. At the time I was easily running seven to eight minute miles. I tell you that to let you in on my mindset when I started running again after a 20 year hiatus. I had set unrealistic goals for myself that almost destroyed my esteem and motivation. I was devastated that I could not even finish two miles without stopping. It seemed, at the time, like a waste of time. It is OK to set those goals small with the intent in raising them later. The feeling of accomplishment in the beginning will fuel you to the next workout.

Now that you have your goals laid out it is time to write them down. Literally. It is time to get out your appointment book and schedule working out. Yes, I understand you are busy and have a company to run. I get it. What is more important than your health? Schedule working out just like it is an important meeting with a new client. Before you know it you will be looking forward to working out. What has worked for me is to sign up for an event. I like obstacle courses but there are plenty out there to choose from. I run three or four a year as well as the occasional 5k for charity. When I know I have something coming up that I have already paid for and planned then that motivates me to get to work. I know what I ran it in last year so I have a time to beat. Who better to compete against than yourself?

There are plenty of other tips or techniques from a myriad of sources but these can help anyone get started. What it comes down to is motivation and dedication. The only person who can make you go to the gym is you. If you show up you are halfway there. Even if you are having a bad day or do not feel well then just show up. A bad day working out is better than not working out. Be safe and show up.

This is going to sound harsh. If you are not making an effort to exercise and take care of yourself then you are being selfish. You are being selfish to your family, friends, employees, and neighbors. All of these people in one way or another rely on you. Are there reasons to be selfish? Do it because you want to look good. Do it because you want to feel better. Do it for yourself. Be selfish and show up.

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Gastroparesis Diet Tips – How to Add More Vegetables Into Your Diet

If you have been diagnosed with gastroparesis or functional dyspepsia you know how painful it can be to eat vegetables. Here are two gastroparesis diet tips to help you to safely add more vegetables (and more nutrition) into your gastroparesis diet.

Tip #1 Make Your Own Vegetable Purees

If you have been diagnosed with gastroparesis you might have been advised to eat small amounts of baby food for easily tolerated and digestible nutrition. However, making your own baby food tastes better, and it’s more varied and more nutritious. You can start by investing in a powerful blender, such as the Vitamix blender, to make your own vegetables purees. You also want to invest in a fine mesh strainer and a rubber spatula to strain the purees. It is important to invest in a powerful blender because a powerful blender will make your vegetable purees silky smooth and easier to digest.

Make sure to peel vegetables with fibrous peels such as sweet potatoes. Then just boil or steam (more of the nutrients are preserved with steaming) the vegetables until tender. Let them cool and then blend them in a powerful blender, such as a Vitamix, until creamy and smooth with some of the cooking water to reach the desired consistency. Add more or less of the cooking water according to what you think will be easiest for you to digest. Then pour the puree through a fine mesh strainer using a rubber spatula to speed up the straining process.

You can add a little bit of lemon juice (if it doesn’t upset your stomach) and sea salt to add some flavor. Put your vegetable purees in glass containers with lids and they should last in the refrigerator for about 3-5 days. If you want to freeze your vegetable purees you can pour the purees into an ice cube tray which you can thaw in the future to make individual servings.

You can use 1 type of vegetable such as well cooked and peeled summer squash, peeled broccoli, peeled carrots, peeled asparagus, de-stemmed mushrooms, peeled sweet potatoes, or a combination of vegetables. Use your discernment to choose which vegetables will be the easiest for you to digest.

Tip 2# Juice Your Vegetables

Investing in a good juicer can help you to get the benefits of consuming raw fruits and vegetables without upsetting your gastroparesis symptoms.

You will still want to invest in a fine mesh strainer to strain your juice to strain out any of the remaining fiber.

Some vegetables that are good to juice are cucumber, celery, carrots, and beets. Wash and peel the vegetables and run them through a juicer. I recommend the Omega 4000 juicer for this purpose. Remember to drink your juice slowly and in small quantities to make sure you are able to tolerate it well.

I hope that these two tips will help you to add more vegetables into your gastroparesis diet and if you are interested in the kitchen appliances I mentioned in the article please check out the resources below:

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Improve Your Physical Fitness Level

Most of us could use some improvements in the area of our physical fitness. We have become a society hooked on sedentary activities and unhealthy diets that include fast food. Physical fitness is essential for having a body that is well cared for. Your level of physical fitness can affect your chances of developing health problems as you get older.

It is never too late to start improving your level of physical fitness. It does take time and it does take dedication, but over time your new activities will seem second nature. Once you start to see the benefits of improving your physical fitness level, you will be even more motivated to keep doing it.

There is a common misconception that physical fitness means running until you are exhausted. That is not the case. Physical fitness involves taking on some type of physical activity that you enjoy. You can choose sports, exercise equipment, walking, running, aerobics, weight lifting, dancing, and many other types of physical activities. You should pay close attention to the foods you consume as your body will feel different.

If you think you are too ran down to exercise, try a brisk walk for 10 or 15 minutes. Also reduce the amount of caffeine and sugar in your diet. You will quickly notice an improvement in your energy levels and your mood. The more you exercise the more energy you will have. Physical fitness has great benefits for your mental health as well. Studies show people who exercise regularly have lower levels of stress and are less likely to suffer from depression.

If improving your level of physical fitness is important to you, see your doctor for a complete check up. Discuss your decision during that visit. You aren’t going to see improvements in your physical fitness level overnight, but by making small changes to your exercise routine and your eating habits, you will see improvements over time. You will start seeing improvements in your energy level, your mood, and even how well you sleep early on in your quest for better physical fitness.

Everyone has different levels of physical fitness. Don’t compete with your friend, someone at the gym, or your neighbor as this is only setting yourself up for failure. Instead, challenge yourself to do better. Challenge yourself to improve your physical fitness level from where you are today. If you start walking 15 minutes a day, add more time until you are up to 30 minutes. Then work on walking further in that 30 minute time period. Challenging yourself when it comes to physical fitness is a great way to motivate yourself as well as to gauge your progress.

Physical fitness is a very important part of taking care of your body and your overall health. A combination of physical activity, a balanced diet, and getting enough rest on a daily basis will help ensure your physical fitness level is sufficient to meet the ongoing physical and mental needs of your body.

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Bodybuilding Workout – 3 Bodybuilding Workout Tips You Must Know

Do you feel like all the blood, sweat and tears at the gym has been for nothing? Are you fed up with all the flashy new supplements that don’t produce what they promise? Do you just want some help so that you can get the body you so desperately desire?

The 3 following workout tips have been created for you in mind. Follow them and you will start building muscle quickly, safely and effectively. (Even if you are a skinny hardgainer!).

Ok, so let’s get started.

1. The first bodybuilding workout tip is to include Squats and Dead lifts in your workout routine. Squats and dead lifts are the two “bad boy” or “animal” exercises which are a favourite of muscle building experts worldwide. Because of the amount of intensity and strain which they put on the body they create hormone spikes which mean you will gain muscle mass faster all over the body. Furthermore these exercises work a large portion of your body, including your chest, shoulders, back, gluts and core muscles all at once. These 2 exercises must be included in your bodybuilding work out, especially if you’re skinny or a hardgainer.

2. Reduce your workout time and lift the intensity. Perform more work in less time and not only will you save time which you could spend doing something else but you will also increase your workout capacity which results in big muscle gains. Have smaller rest periods (but make sure they are consistent) and hustle from one exercise to the next. You will start to improve your fitness and get a lot more out of your bodybuilding work out as a result.

3. Cardio. There is a popular myth out there that cardio makes it harder to build muscle, and one which I admit I used to believe. However the truth is that cardio actually helps you build muscle! By speeding up your recovery time and keeping your heart in lungs in good order, it gets your body in maximum muscle building mode. Surprising but true!

OK, so now that you have completed my 3 bodybuilding workout tips you are ready to start building some muscle. The tips may seem quite simple, but if you correctly apply all 3, then you are in a much better position to gain muscle than those who don’t.

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Horizon PST6 Treadmill Review For the Fitness Enthusiast

The Horizon pst6 treadmill is a great treadmill with lots of features. This treadmill would be an excellent choice for anyone from expert or beginner at a good price. Horizon is also a very trusted brand in the fitness equipment industry.

The pst6 goes from 0-12 miles per and can easily be adjusted. It has a zero to twelve percent incline range. The higher your range and speed the more weight you will lose and the more stamina you will build. Some of the brands in the same price range only go ten miles per hour and don’t even have an adjustable incline.

There are 8 built in workout programs that can help you meet your fitness goals. You could do a different workout each day of the week and never get bored! Other models that are the same price have workouts on cards that are sold separately. You’ll save money right from the start and not have to worry about losing separate cards.

Horizon Fitness designed their PTS6 model with a blue backlit high-definition screen that gives you super clear viewing. The one touch speed and incline keys are also backlit. For those of you that can’t read the monitors on other brand the pst6 model would give your eyes a break! The monitor shows speed, time, pulse, distance, incline, calories, program profiles, and pace. All the information you could ever want to know about your workout is right there.

The pst6 model has a two and a half horsepower MagForce motor. It holds up to a 375 pound. weight capacity and is perfect for larger people who need a wider belt. This tread belt measures 20″W x 55″L.

The warranty on the Horizon pst6 is one of the best offered! It has a lifetime frame warranty, a 20-year warranty on the motor, and one year on all parts and labor. Some of the other brands only offer 90 days!

The Horizon pst6 also has a pulse grip heart rate monitor which is very convenient ant. Just hold onto the handles and your heart rate will be displayed. This keeps you from having to stop your workout to take it manually.

The Horizon pst6 treadmill is a great treadmill with many of features not offered on other treadmills in this price range. With this treadmill you get a great brand and a fantastic warranty. This could be the only treadmill you ever have to buy.

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Choosing An Exercise To Sustain Body Fitness

It is not that easy to look for the perfect exercise that suits your needs. Each one of us has unique, specific goals and requirements that we are looking for. Some people are looking for exercises to lose weight while some do exercises to lose belly fat. Some people look at exercises to tone their muscles and gain six packs while others use exercise to shape their body parts like triceps, abs, thighs, hips, chest etc.

Provided the fact that most people in modern times are busy with their schedule, finding the exercise that is best for them may take a very long time. They might even end up choosing nothing. How can we determine if an exercise is suitable for us?

There are different common and universal ideas that will help sustain the fitness of the body without consuming too much of your time and patience.

Tips From The Experts

When you do exercise, try to focus more on balancing your body. If you are not very confident with how you appear to other people, then you really need to repeat a number of aerobic activities to develop a flat abdomen, and to build strong muscles and bones. With repetitive exercises, you will notice a change in your body shape – a change for the better.

If you can come up with a good system of exercise, your resting and training time will definitely be balanced. Your body knows when it is burning calories and exercising regularly helps you build up muscles even when you are at rest. It is not good for the body to be over-exercised. It does not allow your muscles to recover and rebuild.

Exercising with weights

Another recommendation by experts is to engage your body in an exercise that involves weights. The proper means of getting your potential to its maximum level is by lifting heavy weights in a given period. There should also be proper guidance during the activity in order to have less risk and to avoid failure and accidents.

You should adapt to changes. We call it variety. The technical term for that is “periodization.” In other words, do not stick to the same activity repeatedly. It is nice to make some changes to the physical and mental activities that you indulge in.

After reading this article, we hope that you have already considered some activities that you think will work best for you.

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Fitness Equipment Servicing: Infiniti R99 Programmable Mag Air Rower Review

Sometimes in the hustle and bustle of everyday living, we tend to forget about our bodies and whether we are keeping them in proper form. Much too often, the answer to that question is “no”. In many instances, our physiques suffer because although we own fitness equipment we fail to keep it maintained by a reputable fitness equipment servicing company. But in other instances, we just don’t have the appropriate equipment to sustain our fitness needs. Rowing machines are a popular machine for anyone who wants to get in shape and look their best. There is one particular rowing machine manufactured by well-established fitness leader, Infiniti – the Infiniti R99 Programmable Mag Air Rower.

Overall Rating:

4.6 out of 5.0 stars

Key Features:

  • Operates with both air resistance and 16 level computer controlled electronic resistance
  • Has transport wheels and folds down for compact storage
  • Equipped with 2 colour backlit display screen
  • Has 12 different programs
  • Features built in pulse receiver with optional chest strap and has a heart control monitor

Regular Retail Price:

About £599

Product Description:

The incredibly innovative Infiniti R99 Mag/Air Rower is the most recent addition to the increasingly popular Infiniti line of products. It integrates a remarkable blend of air resistance and 16 level computer controlled electronic resistance. The 2 colour backlit computer gives the user timely feedback, distance, watts, calories, strokes, HRC, calendar, clock, alarm, temperature as well as 12 programs. It also comes equipped with convenient transportation wheels and folds for easy storing.

Product Specifications:

  • Manufacturer: Infiniti
  • Open Dimensions: L 133.5cm x W 67cm x H 26cm
  • Folded Dimensions: L 59cm x W 46cm x H 158cm
  • Product Weight 29.2Kg

Product Features:

  • Air and 16 Level Motorised Resistance
  • Built in Pulse Receiver (Chest Strap Optional)
  • Heart Rate Control
  • Console Display two- colour backlit computer supplies feedback on time, distance, strokes, strokes/min, pulse, 500m/tm, calorie count, watts, HRC, temperature, clock, alarm, calendar
  • Programmes: 12 Programs
  • Resistance Air
  • Resistance Range: 16 Levels of Resistance

Warranty Details:2 year parts + 1 year labour warranty

Conclusion:

Having been in the fitness equipment business for 25 Years, Infiniti offers the very best in high quality, innovative and user friendly fitness equipment for everyone who endeavours to engage in a serious regimen of fitness and well being. No question-the Infiniti R99 Programmable Mag Air Rower is one of the finest pieces of equipment manufactured by this company. No matter if you are looking for an inexpensive machine or a piece of exercise equipment with all the characteristics found on a fitness centre machine, our broad scope of cardiovascular and strength supplies are deliberated to meet all fitness needs. In order to achieve this, however your equipment must be properly and consistently maintained by a professional fitness equipment servicing provider. Physical fitness should be a part of everyone’s lives and Infiniti products are designed to feel and look good inside your home and, most significantly, assist you in accomplishing your fitness goals.

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Muscle Growth Secrets – Top 7 Fitness Tips!

Imagine this scenario. You join a gym; all charged up to become fit & muscular. You work hard on your muscle building routines & keep pushing yourself. You feel happy with your effort. After all, you have managed to stick to your fitness routine, much longer than before! But no matter how hard you try, you are not growing your muscles anymore! Sounds familiar? More then likely, you have been getting one or more of the following fitness principles wrong.

1. Avoid Over-training

Each time a muscle is used in an intense activity, it actually breaks down muscle fibers. Hence, they need some time to recover & be ready for training again. Most good muscle growing routines target a group of muscles only once or twice in a week. This ensures adequate time for muscle growth.

2. Avoid Prolonged Workouts

When looking to grow muscles, think quality over quantity. With longer workouts, your cortisol levels begin to rise. This can cause damage to the muscles rather than muscle growth. Your workout duration should ideally be between 45 minutes to an hour; with adequate periods of rest in between.

3. Grow Muscles While You Sleep

Sleeping for 8 to 10 hours a day is essential for ensuring muscle growth. The rest period gives the body a chance to grow new muscle fibers.

4. Restrict Alcohol Usage

Alcohol interferes with the body’s ability to generate muscle mass. It can also reduce the general fitness levels.

5. Inject Variety in Your Fitness Routine

Make sure to change your exercise routines every 6 to 8 weeks. This ensures that muscles don’t adapt to the same exercises; which will in turn restrict muscle growth.

6. Constantly Challenge Your Muscles

Muscles grow in response to the stimulus of working against a load; or resistance. Hence, it is of the utmost importance to try & increase the load with every exercise session. This ensures that the muscle is challenged all the time.

7. Get Plenty of Proteins for Muscle Growth

Proteins are called the building blocks of the human body. Thus, make sure that you include an adequate supply of proteins in your diet. You may want to consider using protein shakes or supplements; if your diet is low in proteins. A quantity of 1 gram protein equivalent for every pound of body weight is usually recommended for effective muscle growth.

Follow these principles & stay focused. Although there are many more factors which also play a part, the above fitness tips should help you get started on your way towards having the body your working for.

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5 Components of Physical Fitness

Physical fitness is the ability to function effectively throughout your workday, perform your usual other activities and still have enough energy left over to handle any extra stresses or emergencies which may arise.

The components of physical fitness are:

* Cardiorespiratory (CR) endurance – the efficiency with which the body delivers oxygen and nutrients needed for muscular activity and transports waste products from the cells.

* Muscular strength – the greatest amount of force a muscle or muscle group can exert in a single effort.

* Muscular endurance – the ability of a muscle or muscle group to perform repeated movements with a sub-maximal force for extended periods of times.

* Flexibility – the ability to move the joints or any group of joints through an entire, normal range of motion.

* Body composition – the percentage of body fat a person has in comparison to his or her total body mass.

Improving the first three components of fitness listed above will have a positive impact on body composition and will result in less fat. Excessive body fat detracts from the other fitness components, reduces performance, detracts from appearance, and negatively affects your health.

Factors such as speed, agility, muscle power, eye-hand coordination, and eye-foot coordination are classified as components of “motor” fitness. These factors most affect your athletic ability. Appropriate training can improve these factors within the limits of your potential. A sensible weight loss and fitness program seeks to improve or maintain all the components of physical and motor fitness through sound, progressive, mission specific physical training.

Principles of Exercise

Adherence to certain basic exercise principles is important for developing an effective program. The same principles of exercise apply to everyone at all levels of physical training, from the Olympic-caliber athlete to the weekend jogger.

These basic principles of exercise must be followed.

Regularity

To achieve a training effect, you must exercise often. You should exercise each of the first four fitness components at least three times a week. Infrequent exercise can do more harm than good. Regularity is also important in resting, sleeping, and following a sensible diet.

Progression

The intensity (how hard) and/or duration (how long) of exercise must gradually increase to improve the level of fitness.

Balance

To be effective, a program should include activities that address all the fitness components, since overemphasizing any one of them may hurt the others.

Variety

Providing a variety of activities reduces boredom and increases motivation and progress.

Specificity

Training must be geared toward specific goals. For example, people become better runners if their training emphasizes running. Although swimming is great exercise, it does not improve a 2-mile-run time as much as a running program does.

Recovery

A hard day of training for a given component of fitness should be followed by an easier training day or rest day for that component and/or muscle group(s) to help permit recovery. Another way to allow recovery is to alternate the muscle groups exercised every other day, especially when training for strength and/or muscle endurance.

Overload

The work load of each exercise session must exceed the normal demands placed on the body in order to bring about a training effect.

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7 Secrets to Grow Taller Naturally and Increase Height – Exposed

If you want to grow taller naturally then you have to pay attention to some secrets. Lack of information and communication often makes a person miss the opportunity to gain height. There is a general tendency to assume that height is determined by hereditary factor. And his tendency results in a missed opportunity to attain the maximum potential height increase.

The smarter folks browse through the Internet to gain access to all these height growth techniques and make maximum use of the amazing techniques. However for a common user of computer and Internet, the available information becomes too much. The purpose of this article is to present to you all the key secrets to grow taller naturally in this article.

1) The most important factor for height growth is a hormone in your body that fuels growth. This is a vital ingredient for growing taller for boys and girls who have not yet attained puberty. Having proper balanced diet and some exercises can enhance production of this hormone. This hormone is known as the human growth hormone (HGH).

2) Having a balanced diet along with supplements that provide calcium can help in strong and long bones. You very well know that calcium is extremely important for bones. This is a key factor for height increase that people ignore.

3) Maintaining proper body weight can help you grow taller naturally and increase height. Obesity will put excess pressure on the bones and compress them. So maintain an optimum body weight based on your age and present height.

4) High intensity exercises like sprinting, rope skipping and weight lifting can help to increase height. These exercises cause micro fracture of bones. And micro fractured bones heal extremely fast and help in adding height.

5) Posture correction and elongation of spinal disks can add few inches of height very easily. This can be achieved by performing yoga and other stretching exercises that help in posture correction and spine elongation. Regular practice will help you increase height fast.

6) It is also possible to grow taller naturally by increasing the length of your knee bones and thighbones. These bones can be elongated by application of weights to the ankle. Alternately cycling with weights attached to the ankle can also help. However these two bones can only contribute moderately in terms of height increase.

7) The most important factor that can really enhance the process to grow taller naturally and increase height is proper rest and sleep. It is only when you rest properly your body actually grows. This is a fact that not many studious boys and girls realize.

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