Warming up = WAY better workouts

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

"Sleep, Data" Fitness advice from the Borg

The famous not so famous words of Jean-Luc Picard - as Locutous of Borg happen to be some of the best words for those of us desiring to look phit and phab!

But why?

Well, sleep helps you keep looking good for all kinds of reasons. It keeps you functioning well because your body really does need the sleep the doctors have been telling you about. But for weight loss (or looking phab) it's just straight out because you NEED the ENERGY.

Any normal person when they've had enough rest has a bit of jitter in them (normal jittering - not caffeine induced). However, when you don't have enough sleep, you don't move. You spend all day essentially conserving energy because you're tired. When you have enough sleep THEN your body uses up your energy. Very cool, isn't it? (yes, scientific study showed this).

Another reason for sleep is the energy you have to work out with. You know it - if you don't have the right rest - you don't hit your workout full force. And you also know that there's a BIG difference between hitting that workout with enthusiasm and vigor rather than just dragging your butt into whatever workout you're going to do.

So, even if you take no other advice from a Borg, take this advice. SLEEP.

Never be the same!

It's one thing we can learn from a computer company! OK, well electronics company now - but it is one thing that Apple, Inc. has straight. What is it? Never be the same.

Sure, Apple is known for it's style, simplicity and ease of use. But it is constantly updating it's systems. Making changes. And we should too. Especially when it comes to our exercise routine. And I know that many of you don't like to think about change, but you should! Why? Here's why.

Our bodies are created to be incredibly adaptive. Heat, cold, rain, food or lack of food, exercise or not our bodies adapt. They adapt to our calorie requirements to meet our conditions, they adapt our muscle mass until it is sufficient to meet the need. So, when we exercise, if we just keep doing the exact same thing there comes a day when our body goes - "hey! I'm good at this." and it stops changing. It stops burning more calories, it stops building more muscle (though you'll maintain your muscle). So, if we're going to continue to make progress, then we can't keep doing the same thing! We must change. We've gotta shake things up.

So dudes and dudettes, start shaking. Do you walk? Walk further. Better yet, instead of walking, grab a jump rope. Knees can't handle that? Find a pool. Find a trampoline. That no good for you? Shadow box for 3 minutes - no stopping - constant movement. Do that for three rounds and tell me you haven't worked out! The idea is, NEVER BE THE SAME. Constantly vary your workout to maximize the effect on your body.

Change: it does a body good.

What to do when what you're doing doesn't work.

Hey Phitties!

I just checked in on my progress. I've actually expanded a bit (1/4 inch I think) rather than reducing. But why? I'm exercising (both aerobic and anaerobic) I'm eating well. What's the story? Why haven't I reduced my inches or my weight?

Has this ever happened to you? I bet it has. But what do you do? You swear you're doing everything right, but alas, nothing is working as you anticipated! Well, we've got the answers.

1. DON'T quit! Whatever you do, don't give in to despair or discouragement. Keep at it!

2. Re-evaluate what you're doing.

• Are you lifting? Maybe you're putting on muscle, think if going for reps and tone rather than bulk.
  
• Are you walking, running, hitting the bike or stair-master? Maybe you should amp up your workout by going faster or further or using some type of interval training.
  
• Are you watching your diet? Some types of diets are better than others for different people. For example, I couldn't loose an * ounce * on The Zone. Try South Beach, avoid Atkins. Personally (as long as you can get the right foods) I really liked the diet in Ultra-Metabolism by Dr. Hyman. At the moment, I'm working on something that's a bit of a blend that eliminates processed carbs (so I can still eat something whole wheat - the real kind that you have to cut with a saw, not just a knife), gives me LOTS of veggies and fruits and still allows me protein (must have for me).
  
• Are you taking supplements? Maybe drinking lots of protein powder or using creatine isn't the best idea for you while you're trying to loose weight.
  

3. Make the changes. Maybe you just need to not have that bagel in the morning. Maybe coffee causes inflammation for you and makes it harder for you to loose. Oh - here's a tip. If it's warm where you are and you've switched your coffee intake from hot to cold - did you add cream to your coffee too? More sugar? Look for the hidden cost of the food and beverages you're consuming.

Ok, that's a lot for one post - but you should have the idea now! (1) Keep at it. (2) Re-valuate. (3) Make changes. Remember, you CAN do it. Stay the course and you'll be phit and phab in no time!

The Mind Matters

Hey Phitties!

I've been planning to post for a couple of days - but I thought exercise was more important. Not that I don't love ya :-) Thanks for waiting till I got back.

So, you see the title. The mind matters, and in exercise as well as life, it always does. Because exercise happens in the mind first before it happens in the rest of reality. Why is this so? Just because it's how we're made. But the truth is, that where ever your mind or heart is set - you will follow. Sound airy-fairy? It's not.

From a spiritual perspective it was said clearly in the New Testament. "Where your treasure is, there will be your heart also." But it isn't just a spiritual principle - it's a principle of life, success and it's provable by science. It's a fact that our mind is a goal achieving mechanism. It works to help us reach that which we have set in it. But you don't just have to believe me - you can read about it in the classic book Psycho-Cybernetics. This book is the foundation for a lot of "self-help", "positive thinking" literature. The difference between this book and a lot of other books is that this book as testing behind it - not just rah rah!

So - about that goal seeking mechanism. One of the things that studies have found is that we can't do things by force of will alone. If that was so, most people wouldn't have any bad habits. But, we CAN accomplish whatever we want when we essentially program our mind (put in the goal), then let it help us towards our goal. The bad news is that this works to our good and bad. It's like the old computer standard GIGO (pronounced with a long I) - garbage in, garbage out. If we seed our mind with crap, the thought that we're tired, or we just don't want to exercise - our minds will help us facilitate that. However, if we put in our minds the urgency of our need to exercise, we graphically imagine the benefits of the exercise - then our mind will help us to exercise! Instead of providing excuses for us not to exercise - it will provide reasons FOR us to exercise. And, there are times when that can even help us to overcome our tiredness or desire to sit on the couch with a bag of chocolate chip cookies. (Yah - like I'm the only one who likes to do that right?)

So, take a minute or two before you go to bed tonight and program your mind. Put exercise in, put emotion around the benefits to you of doing that exercise. Then let your marvelous mind make the difference. The results are in folks - the mind matters!

Remember - you ROCK. Now get out there and do something amazing!
- Phillip

PS Next post: how to find the motivation you need to succeed.

Exercise before bed - Phit and Phinish!

I know - you think I'm CRAZY! You're right! Crazy to be PHABULOUS. And if you want to be, you can too. So, what kind of exercise? The kind that keeps burning calories while you sleep! What's that you say? Burn calories while you sleep? You're high! NO! I'm not! And what is this miracle exercise?

Well... it's not "an" exercise. It is SEVERAL. Anything that builds muscle! Crunches, squats, pushups. But here's the secret. Don't do big routines - do one exercise till exhaustion. Fatigue yourself. Then, if you need to take a shower. Go to bed. Let your body rest - build muscle and burn calories and fat! Trust me, you'll be phit sooner than you think!

And, for you married type couples, there is a GREAT exercise that you can do before going to sleep too. :-D And guys, one particular variant is a killer ab workout that makes my abs burn every time.

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

Welcome! - Here's the Deal

This is PhillyMac Phitness - and I'm PhillyMac - your phantastic host. If you're here to join me in the journey to fitness, then welcome! Glad to have you aboard.

Here's the Deal
I'm 50-something (51+ at the moment) and I've been pretty athletic my entire life. However, I still can put on weight, and I did put on quite a bit! So, now, I'm loosing the weight - over 50 - with a system that already knows all the old tricks. The question is - how am I going to do it? Join me and I'll share with you the secrets to getting it done - no matter your age! And believe me, if I can do it, you can do.

So, that's the deal, so come with me. I'm holding nothing back, I'll have no regrets - lets get Phit and Phab together!

Best - PhillyMac