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- eight ways to get fit at work , get back on track after failed fitness goals, 11 ways to get you exercising at work
- at home workouts - 5 advantages of at home workouts , five "lesser known" advantages to home workouts, abs exercises at home - do you have enough motivation
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- 3 must know fat loss exercise program principles , turbulence training evaluation for possible workout program success, burn fat not muscle
- do you need a personal trainer to make real fitness gains? , the future of online fitness training, how getting a personal trainer can help you
- abdominal exercises during pregnancy - be cautious with your steps , five guidelines for exercise during pregnancy, how to get fit after pregnancy
- 4 ways to increase your "persistent fitness motivation" & hit your goals , get that body you want - the real truth about personal fitness training, double your motivation to exercise in
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- are trainers really necessary for exercise? , personal trainers - what difference will one make to your workout?, personal trainers - what you should look for and expect when hiring one
- at home calisthenics routine or join a gym? , 3 must know fat loss exercise program principles, secrets uncovered - doing the right fat burn workouts to shed your weight
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- exercise tips for weight loss - easy options for losing weight , how much exercise for weight loss do you need?, what do weight loss and exercise have to do with each other?
- a simple way to get the body you desire , what do you want out of a workout?, personal trainers - what difference will one make to your workout?
- 7 ways to stay motivated for fitness , exercising - 10 ways to stay motivated, how to
Be Realistic About Your Fitness Goals
Be Realistic About Your Fitness GoalsBy Kaleena A Lawless
I'm afraid that a lot of people set really high expectations on themselves. Some think working out will solve all of their body image issues. Thinking that exercise will make you perfect only leads to displeasure and ultimately, giving up altogether.
The thing is, we are predisposed to an extent. Our genetics play a massive factor in our body shape.
I really wanted a nice bulge in my bicep. You know the ones I mean. Those nice, perfectly formed round muscles. Well, my biceps are probably comprised of slow twitch muscle fibers, which means they are great for endurance however not so great for power. This makes them appear long and small however lean. Not big, round and very strong. So I don't have my ideal biceps however you know what? I'm very happy with my arms. They have come a long way! There was a time when I would not even take a picture from the side because I was so self-conscious over them.
I remember when I started losing weight, I had these ideas that I would lose a few pounds and suddenly have a perfect body. Like a model from a magazine. No cellulite, no small bulges of fat or adipose tissue anywhere etc. The reality is, nobody is ever 100percent happy with their bodies. There is always things we think could be better. The questto perfection is doomed for failure.
The point is, self-improvement is not about looking like the cover of a Fitness magazine. It's feeling satisfied with all the physical and mental changes you have achieved. It's about all the newly developed abilities and feeling good about yourself, that truly matters.
My main goal was to lose weight however through that goal I discovered my love of running, weight lifting, walking, sports and fitness related topics. I see these interests and abilities to be more satisfying than the original goal I set out to achieve.
Keep in mind that body builders like Arnold used steroids and models were born thin and they are still airbrushed and "digitally enhanced" to look perfect. The bodies you see in the media are not real. Nobody is perfect however everybody is beautiful.
Be Realistic!
Kaleena LawlessPersonal Training Specialisthttp://www.kalisthenixfitnessblog.com
,Five Rules For Seeing Results
Five Rules For Seeing ResultsBy Kaleena A Lawless
People try many different things to get in to shape. Different things work for different people. However, there are certain factors that remain the same throughout any diet and fitness program.
Here are FIVE rules for Seeing Results
1. Remain Consistent. You will never see results if your workout schedule is erratic. If you keep up with your routine at a minimum of twice a week you will see results in 4-6 weeks. If you only exercise once a week or once every other week, you will definitely become healthier however you wont see the results you want.
2. Match Your Diet To Your Goals. If you want to lose weight, reduce calories. Planning to run a marathon? Increase complex carbohydrates. Looking to build muscle? Increase lean protein. The diet goes hand in hand with the fitness program.
3. Challenge Yourself. No matter what the goal, results come from pushing yourself enough to promote change. You won't lose weight by walking at a leisure pace and you won't build muscle if you are lifting so light, you don't even sweat. Don't waste a workout by going easy. If you don't have the energy, wait another day. Or until you are ready to give it your all.
4. Don't Take Any Shortcuts. If you want lasting results pills, potions and drugs will not help you maintain progress.You may notice changes in your body however as soon as you stop taking the supplement your body will go right back to where it started. Considering most supplements are not government approved the only thing you may get out of it is illness or dependency.
5. Don't Give Up. If you are working hard and watching you diet you will see results. Sometimes it takes longer to see progress than other people. Results depend on factors such as age, gender, goals and activity levels prior to the start of the program. No matter what, you are doing a great thing for yourself. Keep going and never give up.
Seeing results from your fitness and diet program is not very hard if you keep at it, eat right and perform effective routines. If you find your results have plateaued, don't hesitate to hire a personal trainer that can help you work through the obstacles and design a program that will push you past whatever is stopping your results from happening for you.
Good Luck!
Kaleena Lawless Personal Training Specialist http://www.kalisthenixfitnessblog.com
,Get Back on Track After Failed Fitness Goals
Get Back on Track After Failed Fitness GoalsBy Kaleena A Lawless
If you had goals and gave up, no worries. It's never too late to start again. The sooner you start, the better. A good thing to do the next time around, is to try preventing yourself from quitting by making your goals work for you.
Five Ways To Get Back On Track
1. Figure out where you went wrong. Did you always plan to work out in the morning when you know you are not a morning person? Was your diet too restrictive? Figuring out what gave you a hard time and changing it is a great first step to making sure round 2 is more successful.
2. Set Realistic Goals. Hoping that you will lose 15 pounds in a month is a small too ambitious and possibly even unhealthy. It's greatest to not weigh yourself at all! Take measurements and don't check again for THREE months. I know, it's a long time however it's 3 months longer that you will stick to exercising. If you weigh yourself after a few days and it is the same there is the odds of quitting because "it's not working."
3. Start Small. Maybe throwing yourself in the deep end was overwhelming. It helps to make things easier by taking small steps. Start by adding 1 hour of accumulated activity everyday. This could mean walking 15 minutes, 4 times a day while running errands. Also try small diet changes like switching from white to whole grain. Or to sorbet from ice cream.
4.If motivation was the problem, ask a friend to get fit with you. Go in together on personal training sessions or take classes together like belly dancing or kickboxing. It's a lot of fun getting in shape with a buddy. You can even look forward to social time afterward with a protein shake or healthy meal.
5. Write it down. Write down your goals and reasons for wanting to get fit. Keep it on you to remind yourself what you are in this for. Keep a work out and diet journal to write down what you did, what you changed and how you feel. There is something about writing a journal everyday that makes you feel like you have to keep at it. It also shows you how far you have come. Eventually you will notice patterns like how a bad sleep can effect your energy levels. It's a very helpful tool for goal management.
Getting back on the horse takes courage. It's not easy attempting something again however it's definitely not impossible either. Just tweak your original plan, take it a day at a time and stay positive!
Kaleena Lawless Personal Training Specialist http://www.kalisthenixfitnessblog.com