I know that we all hate to spend time warming up (though as we get older we have a tendency to look at the warmup as our workout!) because our time is so crunched to start with. BUT... we must!
When you warm up, you not only reduce the likelihood of injury, but you also ensure yourself of a better workout. Better workouts happen because your body isn't trying to fight through stiffness, soreness and achy-ness (is that a word?) So, when it's time to do that last squat, pushup, curl or walk that last 1/4 mile, push into a sprint at the end... your muscles don't rebel! (ok more than they already are).
Warming up allows your body to *explode* when you need it to, instead of starting a movement then BREAKING. And, when you can explode into your workouts then your workout will be WAY better.
So, that's the tip if you want to look phab and phit - warm up people!
To you phabulous health and phitness,
Phillip
Showing posts with label 40. Show all posts
Showing posts with label 40. Show all posts
Monday, October 22, 2007
Tuesday, July 24, 2007
Why mornings are great for exercise!
1. You get it done.
2. You jack your metabolism straight away.
3. You get it done.
4. You now have the opportunity to supplement what you've done during the rest of the day (yes, do more/other excercise).
5. You get it done.
6. You have a feeling of accomplishment.
7. You get it done.
Getting back to that feeling of accomplishment. Don't brush that off to quickly. Why? Simply because we respond to our mind's images of ourselves. That's not just theory or self-help tosh, it's scientific. So, when we accomplish something, we feel better about ourselves, see ourselves in a different light and we think more positively. Sure, positive thinking isn't everything - but it sure beats NEGATIVE thinking - which is never anything but poison to our minds, hearts and spirits.
So, get out, get it done, reap the rewards. Walk taller, happier and more confident because you ROCK!
2. You jack your metabolism straight away.
3. You get it done.
4. You now have the opportunity to supplement what you've done during the rest of the day (yes, do more/other excercise).
5. You get it done.
6. You have a feeling of accomplishment.
7. You get it done.
Getting back to that feeling of accomplishment. Don't brush that off to quickly. Why? Simply because we respond to our mind's images of ourselves. That's not just theory or self-help tosh, it's scientific. So, when we accomplish something, we feel better about ourselves, see ourselves in a different light and we think more positively. Sure, positive thinking isn't everything - but it sure beats NEGATIVE thinking - which is never anything but poison to our minds, hearts and spirits.
So, get out, get it done, reap the rewards. Walk taller, happier and more confident because you ROCK!
Monday, July 23, 2007
Work - Workout
You don't always have to go to the gym to get a workout. Get one right in your cube - especially your abs! Seriously. Try this. Take a deep breath, then blow it all the way out, even using your abs to get every last oxygen atom out. Then, hold your tummy there and squeeze for 2-5 seconds. Do that a few times every 30 minutes and you'll have a pretty good ab starter workout for the day.
And remember - tight abs make you feel uncomfortable if you eat to much - so their helping you with that appetite too!
And remember - tight abs make you feel uncomfortable if you eat to much - so their helping you with that appetite too!
Sunday, July 22, 2007
Instant Motivation
Would you like instant motivation to get fit? Want to have fear struck into your heart? Need that last jolt to get over the hump and take care of yourself? Go grocery shopping at Wal-Mart.
Oh STOP. Here's my point before you go all PC on me. When I went in to pick up a few items - healthy items mind you, frozen mixed fruit for my smoothie, stevia for my coffee (yes, my vice) and my green tea - I just could not believe the general state of the people that were grocery shopping. Don't misunderstand me, these people weren't a few pounds overweight. They were fat. Obese. Multiple spare tires. And what was in their grocery carts? Junk. Processed snacks, high density no nutrition carbs, loaded with saturated fat meat products. And that wasn't the worst of it. You're probably saying, what could be worse?
Their KIDS. All miniature versions of the parents. It was like watching the adult Michelin Man with a kid version coming down the aisle. And it was SAD! Pathetic even. These parents were not only dooming themselves to half existence's because of their poor choices - they were dooming their children!
So, why is that instant motivation for me? Here's why.
See those four girls? My behavior impacts their lives. My eating habits impact how healthy they will be. My choices determine if they will or won't have an active, loving involved parent - or some sack of spare parts that just exists on the couch.
So, go to Wal-Mart. See what your future might look like. See what the future of your children might look like. That should give you some *instant* motivation.
Note: This post does not imply that the people I saw shopping are "bad". It does say that for 98.5% of them they have made horribly BAD choices regarding their diet. They may be caring, loving and concerned people who contribute to their communities and their work places- BUT - regardless they are killing themselves, condemning themselves to shadows of the existence they could live due to their eating habits. My hope is that they also start to notice that Wal-Mart has a great produce section and is expanding their line of organic products and that they'll help themselves and their children by making better choices in the future.
Oh STOP. Here's my point before you go all PC on me. When I went in to pick up a few items - healthy items mind you, frozen mixed fruit for my smoothie, stevia for my coffee (yes, my vice) and my green tea - I just could not believe the general state of the people that were grocery shopping. Don't misunderstand me, these people weren't a few pounds overweight. They were fat. Obese. Multiple spare tires. And what was in their grocery carts? Junk. Processed snacks, high density no nutrition carbs, loaded with saturated fat meat products. And that wasn't the worst of it. You're probably saying, what could be worse?
Their KIDS. All miniature versions of the parents. It was like watching the adult Michelin Man with a kid version coming down the aisle. And it was SAD! Pathetic even. These parents were not only dooming themselves to half existence's because of their poor choices - they were dooming their children!
So, why is that instant motivation for me? Here's why.
See those four girls? My behavior impacts their lives. My eating habits impact how healthy they will be. My choices determine if they will or won't have an active, loving involved parent - or some sack of spare parts that just exists on the couch.
So, go to Wal-Mart. See what your future might look like. See what the future of your children might look like. That should give you some *instant* motivation.
Note: This post does not imply that the people I saw shopping are "bad". It does say that for 98.5% of them they have made horribly BAD choices regarding their diet. They may be caring, loving and concerned people who contribute to their communities and their work places- BUT - regardless they are killing themselves, condemning themselves to shadows of the existence they could live due to their eating habits. My hope is that they also start to notice that Wal-Mart has a great produce section and is expanding their line of organic products and that they'll help themselves and their children by making better choices in the future.
Tuesday, July 17, 2007
Phab Phitness - The importance of abs
Hey Phitties!
This is a critical one for you while you're trying to get phit - do your abs! Yes, there are a bunch of reasons to work your abs, many of which I'll cover a different time. For now I'm going to tell you one that is a little thought of secret - it keeps you from eating!
"Huh?" you say. "Really!" I say! "But why?" you ask, "is abdominal work an appetite suppressant?" No! Not as in a chemical one anyway :-) But it does help! Here's the deal - especially when you first start and your abs feel the burn. During the day as your stomach gets stretched in the normal course of eating - you feel it. Your tummy will even hurt - not in a stomach ache kind of way - but in a "HEY!! You're stretching me out!" kind of way. Ironically, you may even feel kind of bloated - even though you're not anymore than usual. And, you could even wonder why your pants feel tight - only to go and check them and find out they aren't! It's your abdominal muscles my phab one! They're working for you!
Now here's the even cooler thing - it's mentally re-enforcing your work too! It's giving your brain signals, and you start thinking - "man, I'm not having that bag of M&M's because I'm not going to undo this!" Watch and see - you'll know it's true!
Tomorrow my Phitties!
- PhillyMac
This is a critical one for you while you're trying to get phit - do your abs! Yes, there are a bunch of reasons to work your abs, many of which I'll cover a different time. For now I'm going to tell you one that is a little thought of secret - it keeps you from eating!
"Huh?" you say. "Really!" I say! "But why?" you ask, "is abdominal work an appetite suppressant?" No! Not as in a chemical one anyway :-) But it does help! Here's the deal - especially when you first start and your abs feel the burn. During the day as your stomach gets stretched in the normal course of eating - you feel it. Your tummy will even hurt - not in a stomach ache kind of way - but in a "HEY!! You're stretching me out!" kind of way. Ironically, you may even feel kind of bloated - even though you're not anymore than usual. And, you could even wonder why your pants feel tight - only to go and check them and find out they aren't! It's your abdominal muscles my phab one! They're working for you!
Now here's the even cooler thing - it's mentally re-enforcing your work too! It's giving your brain signals, and you start thinking - "man, I'm not having that bag of M&M's because I'm not going to undo this!" Watch and see - you'll know it's true!
Tomorrow my Phitties!
- PhillyMac
Phab Phitnees - Measurement
Measure! Measure again. Yup. Why? Because when you measure you can see where you're going. You can see (in most cases literally) if you ate to late last night. For example:
My starting waist size was 38 1/4. This morning it is 38 1/2. Why is that? Usually with me it's because I had too much after 8:00 (gotta lay off the soy milk). Of course, I could be bloated too. But that's why you track it. Find out your tendencies. Of course - it's also great to rejoice when you see it go AND stay down!
Now get out and exercise!
PS (my weight was down a 1/2 pound though - more about weighing yourself, how and why l8r!)
My starting waist size was 38 1/4. This morning it is 38 1/2. Why is that? Usually with me it's because I had too much after 8:00 (gotta lay off the soy milk). Of course, I could be bloated too. But that's why you track it. Find out your tendencies. Of course - it's also great to rejoice when you see it go AND stay down!
Now get out and exercise!
PS (my weight was down a 1/2 pound though - more about weighing yourself, how and why l8r!)
Phab Phitness - Last Tip of the Day
Don't eat anything else! Stop now! If you want to gain weight, then you eat right before bed. But... if you want to look phabulous? No late night eating! And even better - stop by 7:00-8:00 somewhere. You'll be glad you did!
Phab Phitness - Start Exercise the Right Way
Hey phaboulous ones!
So, if you're getting phit, how do you start? Simple and slow is the key.
1. Stretch. It doesn't have to be the mother of all stretches, but make sure your legs are stretched they are you most important asset! Do it every day.
2. Start! Do something today. Walk, if you can jog and you want to, jog. Sure there may be some of you out there that can do more faster - I used to too - but for the rest of you start with something that won't *hurt* you first. It's important to get the body used to moving before you push too hard. Start too fast and you end up with injuries.
3. Hydrate. Don't go nuts, you don't have to. Sure there are lots of people that tell you to drink gallons of water. You don't have to. Better, drink a couple of litres for the day (two of those little Aquafina bottles) and drink some iced green tea - way better for you.
That's it for now. Stay tuned, I'll be adding more information as we go!
- PhillyMac
So, if you're getting phit, how do you start? Simple and slow is the key.
1. Stretch. It doesn't have to be the mother of all stretches, but make sure your legs are stretched they are you most important asset! Do it every day.
2. Start! Do something today. Walk, if you can jog and you want to, jog. Sure there may be some of you out there that can do more faster - I used to too - but for the rest of you start with something that won't *hurt* you first. It's important to get the body used to moving before you push too hard. Start too fast and you end up with injuries.
3. Hydrate. Don't go nuts, you don't have to. Sure there are lots of people that tell you to drink gallons of water. You don't have to. Better, drink a couple of litres for the day (two of those little Aquafina bottles) and drink some iced green tea - way better for you.
That's it for now. Stay tuned, I'll be adding more information as we go!
- PhillyMac
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