Willpower~ VS~ Muscle

   WILLPOWER  is Like a Muscle- So we need to have a plan of action when it gets tired!

Research shows that your capacity for self-control is very much like the muscles in your body - it can grow stronger with regular exercise.  But just as well-developed biceps sometimes get tired and jelly-like after too much use, coping with the daily stresses of career and family can exhaust your supply of willpower.  When you tax it too much at once, or for too long, the well of self-control strength runs dry.   It is in these moments that the doughnut wins.

If you've spent all your self-control handling other challenges, you will not have much left at the end of the day for resisting bad habits.  So it's important to think about when you are most likely to feel drained and vulnerable, and make a plan to keep yourself out of harm's way.  Be prepared in advance with an alternate activity or a low-calorie snack.

Remember -Don't give up what you want MOST for what you want NOW...

~battle on~

 ~Battle On~

Lose the Excuse's

Would you like to lose the excuses- or PUMP up your motivation, and finally score the body you want?

So many times we think to ourselves -I'm to far from my goal -Why should I start now??

 How about this for an incentive or as some call a "RUT BUSTER" Start walking a little more every day. Did you know you can shrink your waist in 12 weeks. Women that added more time to there walk without dieting lost a quarter inch from there waistlines! That seems like a goal that could be met!!  Whether you have a lot of weight to shed or a certain distance to run, break up your goal into smaller goals. The big goals are just little goals that just keep on being met!! 

~Battle On~

Julie

Keeping The Most Important Appointment with Yourself

Time has a way of getting away from us. Too much work, too many commitments, too many outside distractions. Problem is when time is tight we often forget to keep the most important appointments with ourselves--the ones that involve exercise, eating right, sleeping well and taking good care of our health.

When time is at a premium do whatever is necessary to keep on a healthy track. There are plenty of ways to do it in this modern era. If you're at a computer most of the day, program reminders on your desktop. Use the "remind me" functions on your smart phone or iPad. Or if you use the paper calendar system, put the information there and highlight it with a bright color.

If you feel too tired to exercise or fix a healthy meal, remember how you're going to feel afterward. Exercise and healthy foods give us energy and calm stress levels. The hardest part is starting. For most of us, once we've begun the activity
it's easy to keep going and do more.

Having extra time in your day will always be a tough one. Your life isn't slowing down anytime soon so make sure you commit to the most important appointments--the ones that keep you happy and healthy.

morning motivation

Information

http://www.lanimuelrath.com/exercise/how-to-easily-burn-an-extra-25000-calories-without-working-out/#.Ua5KaO4i5Qk.email

Excuses do what?

It’s important to make time…not excuses…..Have you ever noticed how you feel after a workout? You are full of that AHAA feeling

…..When we move we improve…. It’s that simple! Everyone comes in different shapes and sizes… that is why it is “The ART of Training”… more fitness -less time- better results……This means that we are moving and exercising in the most effective way possible to activate as many joints and muscles in order to burn the most amount of calories in the shortest amount of time! No more excuses!
Lets go kick some ass!

UGGGG!! Suffering Shin Splints

It's Here- The weekend that kicks off summer!! Along with that comes the warmer weather and we all like to be outside. Runners are out and taking it to  the pavement and the mud! Some that have never ran are giving it a try! The challenging 5ks that are being offered are making fitness fun! Once you are on a roll of getting the pace down.... I hate to be the bear of bad news BUT sometimes those sucking shin splints will come knocking at your door..Don't give up! I have some information  for you that can ease the pain!
Shin splints are very common. They're the cause of 13% of all running injuries. Runners might get them after ramping up their workout intensity, or changing the surface they run on -- like shifting from a dirt path to asphalt.

What's the Treatment for Shin Splints?

Although shin splints may be caused by different problems, treatment is usually the same: Rest your body so the underlying issue heals. Here are some other things to try:

• Icing the shin to reduce pain and swelling. Do it for 20-30 minutes every three to four hours for two to three days, or until the pain is gone.
• Anti-inflammatory painkillers. Nonsteroidal anti-inflammatory drugs (NSAIDs), like ibuprofen, naproxen, or aspirin, will help with pain and swelling. However, these drugs can have side effects, like an increased risk of bleeding and ulcers. They should be used only occasionally unless your doctor specifically says otherwise.
• Arch supports for your shoes. These orthotics -- which can be custom-made or bought off the shelf -- may help with flat feet.
• Range of motion exercises, if your doctor recommends them.
• Neoprene sleeve to support and warm the leg.
• Physical therapy to strengthen the muscles in your shins.

Don't let them bring you down--Keep battling!

Now go kick some ASS!

Fear of Change

The Thing About Change:

We’re all for it when it doesn’t involve too much risk or it’s something that instantly makes us happy, like going on vacation. Usually, however, all kinds of fears poison our ideas about change—fear of failure, fear of something horrible happening, fear of the great unknown. People tend to resist change, even if what they’re currently doing isn’t working. Yet change is inevitable—and necessary—if one wants to take the next step in life. Without it, your workout regimen would become less effective; your job would no longer challenge you; your relationships would be stuck in the 1990’s. If you’re not changing, you’re not learning…If you’re not changing, you’re not growing.

Be receptive to change, and you’ll find yourself not only happier—but also healthier—mentally and physically.  Try to look at change as an exciting challenge or a unique opportunity, not as a hurdle to overcome. Plan for it, be ready for it. Remember change is not often a quick and easy fix, but instead a slow and steady process. There will likely be speed bumps along the way…so expect them, don’t give in to them.  Remind yourself…..you are the one in control of your destiny…and your future arrives every day!

Lets go Kick some Ass!

Exercise Reverses Chronic Disease and Aging

From DiseaseProof.com

By Dr. Joel Fuhrman

In addition to the many well-known benefits of exercise for reducing the risk of chronic disease, evidence has emerged in the past few years suggesting that exercise may slow the aging process at the DNA level.  

One fascinating area of research on biological aging centers on regions of DNA called telomeres, non-coding sequences located on the ends chromosomes. Telomeres are shortened with each cell division until eventually the telomeres becomes too short, preventing the cell from dividing any further (called “senescence”).  As more and more cells in a tissue become senescent, its function can become impaired – the tissue ages. Therefore telomere length is used as an indicator of cellular aging, and many studies have investigated potential factors that may contribute to changes in telomere length. 

In human studies, shorter telomere length has been associated with hypertension, cardiovascular disease, insulin resistance, type 2 diabetes, oxidative stress, and obesity.

A low level of physical activity contributes to these conditions, and therefore maintenance of telomere length may be one link between exercise, disease prevention and longevity.

Regular exercise is associated with a longer lifespan, and a number of studies have now documented links between physical activity and longer telomere length in white blood cells or skeletal muscle cells. Many of these studies have found that those who exercise regularly have “younger” DNA than those who are sedentary. In fact, one study in particular showed that older individuals (ages 55-72) who regularly engaged in endurance training not only had longer telomeres than sedentary people their own age, but also similar telomere length to younger (ages 18-32) endurance trained individuals. This is promising data that suggests that exercise helps to maintain a longer telomere length over time, contributing to slower cellular aging.

The pathways by which exercise may affect telomere length are still under study, and may be due to alleviating oxidative stress and/or inflammation. Oxidative stress and inflammation are factors that affect telomere length and also contribute to diabetes, heart disease, and cancer.  Between exercise and a diet based on phytochemical-rich plant foods, we can achieve substantial protection against cellular aging and chronic disease. However, people should be aware that extreme exercise, such as is engaged by triathletes or marathon competitors is not lifespan promoting and can add needless stress to our body.

Overcoming Roadblocks

From Families.com

by Stephanie Romero

When it comes to fitness, there are all kinds of roadblocks that can try to deter us from what we are attempting to accomplish.  Whether it’s losing weight, toning up or just becoming more active…there is always something ready to stand in the way of our efforts.

Let’s consider some of the common roadblocks that we face.  The first is getting started  Believe it or not, many people struggle with starting an exercise program or regime.

Not knowing where to start can prevent some people from doing anything at all.  They feel stuck and so they remain there (after all, it is familiar and comfortable, isn’t it?).

But there doesn’t have to be a magic plan in place.  Just get started somewhere.  Go outside and take a walk.  You don’t have to necessarily run a marathon or join a fitness center.  Just dosomething.

Another roadblock is finding the ideal “time” to exercise.  Here’s what I’ve come to discover.  There is no ideal time.

No matter the time of day, there is always a reason it won’t work.  You can’t miss your favorite TV show. You can’t get up that early.  You have outside commitments.  The excuse list could go on and on.

The way to overcome this roadblock is to just decide on a time and then stick with it.  Don’t allow other things to become excuses that hinder your efforts.  Make it work.

It could be that you just need to DVR your favorite show.  Or go to the gym directly after work.  Maybe you can’t exercise two days of the week but the other four you can. Lack of motivation is yet another roadblock.  The truth is, you have to want something in order to make it happen.  No one can do that for you.

But if you can find a way to increase the motivation, do it.  Maybe it’s purchasing a dress that you want to eventually fit into.  It could be rewarding yourself with a trip to the spa when you meet a certain goal.  Think creatively and outside the box.

No matter what roadblock comes along…there is always a way around it!

About Stephanie Romero

Stephanie Romero is a professional blogger for Families and full-time web content writer. She is the author and instructor of an online course, "Recovery from Abuse," which is currently being used in a prison as part of a character-based program. She has been married to her husband Dan for 21 years and is the mother of two teenage children who live at home and one who is serving in the Air Force.

Super Sets

Superset workouts I demonstrated on WNWO-TV where I appear every Thursday morning. Supersets will torch fat and ingite your metabolism. Check it out here.

Wake Up Your MOJO

Are you having trouble waking up your MOJO? Well here is a tip to help you get started: “PRIORTIZE”. Make an appointment with yourself to work on YOU! If it helps, write your workout schedule in your calendar. Then be sure to never cancel! Remember, you’re an important “client” and this is time set aside just for YOU! Don’t let anyone or anything get in your way, and soon you’ll find you have a whole new sweatitude attitude!!

Let’s go kick some ass!