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We all know
that exercise is an essential part of managing our
weight and our health. But for some of us, it's a
constant challenge? Starting a weight loss & fitness
program is easy (just like quitting smoking, most of us
have done it a thousand times!) -- it's staying with it
that proves trickier. This week we focus on Top 10 to
prevent being an exercise drop-out. |
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One way of fighting boredom and also increasing the intensity and results from
your training program is to take up - composite training. This is a combination
of several different cardiovascular exercises, done one after the other. One
example is, bicycling 15 minutes (after a warm-up and stretching the muscles
used) to a track or running course, running or jogging 10-15 minutes, then
bicycling back home, followed by a cool-down and stretching those muscles used.
Or, if you work out in a health club, you could walk on a treadmill for 10
minutes (after warm-up and stretching the muscles used) and do the stair-stepper
for an additional 10 minutes. If you're shooting for 30 minutes total in
duration, you could then go right to the rowing machine and finish with a final
10 minutes, followed by a cool-down and stretching the same muscles as before.
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The Seed
We are full of energy and in need of direction. When that energy is guided
toward creative achievement, the results can be spectacular. Plant the seed of
encouragement in the fertile ground of a person's life, and it will grow into
magnificent accomplishments.
Anyone has the capacity to do great things, yet far too few know it or believe
it. No matter how fertile the ground may be, if no seed is planted, nothing will
grow. How many lives have been wasted in misery and destruction because they
never received even the smallest seed of positive encouragement?
A seed is tiny. Yet when it is planted in the right place and at the right time,
and nurtured with care, that tiny seed can grow into a ceaselessly abundant
harvest.
Think of the lives around you where the seed of encouragement can take root and
grow. Think of the difference you can make when you encourage yourself and when
you offer your encouragement to others. Think of the seeds that you have the
opportunity to plant. Spread the seeds of encouragement far and wide, and
delight in the bountiful harvest that they will surely bring.
Learn more |
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"If you are
serious about your goals, drop the conditions. Go
directly to your goal. Be your goal! Conditions often
disguise strategies for escaping accountability. Why not
just take charge and create the experience you are
looking for?"
-- Eric Allenbaugh |
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Stir-fried Chinese cabbage
Makes:4 servings
Ingredients:
Direction:
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Cut the Chinese cabbage leaves diagonally into thin strips.
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Heat the oil in a nonstick frying pan or wok. Add all the vegetables and fry
gently for about 8 minutes, stirring frequently. Add a little lemon juice
and season with salt and pepper to taste. Garnish with lemon slices and
serve.
Nutritional Information:
Carbohydrate 5g / Protein 2 g / Fat 6g / kj 323 / kcal 78 |
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Top 10 to prevent being an exercise drop-out
We all know that exercise is an essential part of
managing our weight and our health. But for some of us,
it's a constant challenge? Starting a weight loss &
fitness program is easy (just like quitting smoking,
most of us have done it a thousand times!) -- it's
staying with it that proves trickier.
Here are Top 10 tips that have been proven to keep even
the most loyal couch spud on track:
1. Create a "team": by working out with a friend
or a group of friends. Just like a football team, you
will be more likely to stick it out if teammate (s) is
encouraging you to "just do it." Another tactic is to
swap gym tips with your workout friend after you finish
to give you a reason to visit the gym again next day.
Unless exercise is prioritized and scheduled with the
same sense of urgency as other important activities,
exercise dropout will be the norm.
2. Setting Realistic Goals: One of the reasons
why women tend to drop out is due to the frustration of
expecting high unachievable goals from their exercise
program and then failing to see results. Try focusing on
what you've already achieved, rather than where you want
to go with your weight. Also, measure your success by
more than just the scale. That is, commend yourself for
being more fit, feeling better about yourself in
general, being in a more "up" frame of mind -- or
whatever else your efforts at eating healthier and
exercising are getting you. With time, weight loss
should follow. According to the USDA a realistic weight
loss would be about 10 percent of your current weight
over about 6 months. Losing weight at this slower rate
will allow you to enjoy enough healthy foods to feel
satisfied and adequately nourish your body.
Learn more about this article |
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