keene36fitness…fitness 4 all
Lance W. Keene, NASM-CPT, BodyBugg-Practitioner, Apex Fitness-Fitness ProfessionalArchive for Various Fitness Topics
Keep truckin’ towards those goals!!!!
keeping Visual images around can be powerful tool in helping you reach your goals. There are a lot of creative ways to use this motivational technique, such as posting an image of your goal where you’ll see it most, in your car visor, on a bathroom mirror, or on the refrigerator, hanging your new favorite outfit in-front of your face when going in to your closet. Visual images can also help you reach your fat loss goals. Create a chart to measure your success, display before and after pictures, or get a brochure of the vacation destination you’ll visit after you reach your goal. These are all good ways to constantly remind yourself of the commitment you’ve made.
Start with a Long-Term Goal. Picture the feeling you will have, how your life will be different, what you would be able to do differently. Think of the strategy you’ll use and who can help you. This is your blueprint. Before you do anything else, write that goal down. Memory studies indicate that the brain forgets 80% of detail within 24 hours and 99% within two weeks. Writing it down keeps the goal fresh and clear in your mind.
Next, create a timeline. This begins with a target date, which you’ve probably already set. Now you have Point A and Point B; what are the steps along the way that’ll take you from one to the other? Think of a series of Medium-Term Milestones you can use to keep momentum high and the path straight. Milestones can also be achievements that have nothing to do with the scale. Maybe sign up for a bootcamp that you wouldn’t have been able to do last year.
Finally, plan out the Short-Term Actions that will get you to your first Milestones. These are your daily and weekly nutrition and fitness goals. This is how doing just a little bit every day can help you reach even your biggest goal. By doing these Actions, you stay on track and a permanent, healthier lifestyle is just a matter of time.
Realistic: Start off with a goal that isn’t too ambitious, so you can sooner experience the thrills of success. Build toward grander goals to keep your motivation high.
Specific: Make sure it can be measured and tracked.
Clear Thought: Find a photo depicting or symbolizing what you want. The clearer the point of the whole thing is, the easier it is to stay focused.
Valuable: Remind yourself why you want to succeed in the first place.
Timely: What do you wish for? This is the goal that will hold your attention the most. There’s no reason our wishes can’t become our goals.
Reward: Every little bit of positive reinforcement helps.
If You Fail To Plan, You Plan To Fail
We often face situations similar to these two. Normally, we choose to think one step ahead. “I am tired, hungry and stressed out. I need to eat something quick. I don’t care what it is!” Unfortunately, those decisions come back to haunt us in the future, only adding to the stress already in our lives.
After a long day with the kids, doing laundry, reading books, and working on night school homework, you might have to decide between exercise and a couch that is screaming your name. Another difficult decision we face on a regular basis, and once again we often choose to think one step ahead. “I need to rest – I’m so drained!”
The difference between one step ahead and two steps ahead can mean the difference between staying on the fitness roller coaster or achieving your goals. Two steps ahead, we are still tired, stressed and cranky, BUT also determined, committed and able to see the big picture.
Having a few thoughts that motivate and inspire you will help fight through step one and see that vision. Here are a few:
- “My self-confidence is going to be so much higher because I’ve struggled through a difficult situation and found a way to conquer it!”
- “I’ve had to find a way to deal with things during a very stressful time in my life. I can’t wait to see what I can do without all the stress!”
- “I’m going to be able to keep up with my kids and be a part of their lives for a long time!”
- “Why shouldn’t my health be the most important thing in my life – it doesn’t make me selfish, just smart!”
- “If there is one thing I have complete control over, it’s my health. I am going to do whatever it takes to figure out a way because I have pride in who I am!”
- “My body is like a home, a long term investment, not a car, I should treat it like I’m going to own it for awhile.”
“Step Two” reminds us how important consistency is in reaching our goals and helps us envision that beautiful feeling you get when you work hard to achieve something.
Step One – “Oh, what a great idea. I should try that sometime, but I really have to go clean my oven.” Step Two – “What a great idea. I’m going to come up with three things that will motivate and inspire me each time I have to choose between a healthy and unhealthy decision, and I’m going to write them down so I see them on a regular basis! Now, I’m going to go clean my oven!”
Hopefully this will help you with planning ahead and making the right decisions to a better and healthier you!!!
-LK36
High Altitude Training and Mountain Sickness…
This Column goes out to someone who recently went to visit a high altitude city and tried to workout right off the bat….but almost ended up right on the floor….
WHAT IS MOUNTAIN SICKNESS ?
Mountain sickness is the name given to a cluster of symptoms that occurs in some individuals after rapid ascent to high altitude. Mild forms of the illness may affect up to 50% of people traveling to altitudes above 14,000 ft.
Severe forms of the illness may be life threatening because of pulmonary or cerebral edema. Symptoms of headache, malaise, and decreased appetite are fairly common amongst individuals traveling to altitudes greater than 8,000 ft — although this can occur at lower altitudes. The mild forms of mountain sickness can usually be treated with rest, hydration, analgesics (eg. ibuprofen), and alcohol avoidance. If you are already experiencing these symptoms do not go to higher altitudes. Individuals who have already experienced an episode of mountain sickness are at risk for future trips and should seek medical advice.
Severe forms are characterized by severe shortness of breath, cough, severe headache, confusion, or hallucinations. This may progress to coma and death. This is a medical emergency. Immediate descent to lower altitude, administration of oxygen, and medical attention are required.For more indepth information on the effects of Higher Altitudes please visit http://www.hastc.nau.edu/frameset-altitude.html
The Importance of Water (Part Duex): Water and Performance
I can not begin to explain or stress enough how important proper hydration is!!!! The hum,an body can not adapt to dehydration, which impairs every physiological function. Studies show that fluid loss of even two percent of the body weight will adversely affect circulatory functions and decrease your performance levels, regardless if your a pro athlete or a new exerciser!!!
Some Effects of Dehydration:
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Decreased blood volume
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Decreased performance
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Decreased blood pressure
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Decreased sweat rate
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Increased core temperature
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Water Retention
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Increased heart rate
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Sodium retention
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Decreased cardiac output
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Decreased blood flow to skin
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Increased percieved exertion
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Increased use of muscle glycogen
Now if you have a regular daily pattern of exercise and water and food consumption that is followed;-), average body weight will provide a very good index of the body’s state of hydration. For example in ultra distance races knowing this information about the body the organizers of these races make it mandatory for competitors to weigh themselves at stations along the course and require each runner to consume enough fluid to regain a predetermined body weight before being allowed to continue.
Thirst alone is a poor indicator that you need water. Atletes consistantly consume inadequate fliud, managing to replace fifty percent sweat losses. A good way to keep track of how much one needs to drink is to first determine his or her avaerage daily weight. Use this number as your normal hydration weight, ie your walking around weight. I would not recomend a practice or competition until you weigh close to or exactly your walking weight. Continue to drink water, juice, or a sports drink during exercise to maintain your starting weight.
Guidelines for fluid replacement are as follows:
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Drink 16 oz of fluid every two hours prior to exercise. An additional eight to 16 oz may be in need in warmer climates.
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Drink 20-40 oz of fluid for every hour of exercise.
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Fluids should be cold, due to more rapid gastric emptying.
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If exercise exceeds 60 min, use of a sports drink (containing up to eight percent carbohydrate) can replace both fluid and dwindling muscle-glycogen stores.
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Exercising for less than 60 min, water is the choice of “the experts” for fluid replacement.
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The goal is always to replace sweat and urine losses.
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Drink 20 oz of fluid for every pound of body weight lost after an exercise bout, especially if rapid rehydration is necessary. As in twice a day training.
Water is our life source, our bodies are over 60 percent!!! H2O is important!!! Drink up people!!!!
Water (part one)
The Importance of Water
Water is approximately 60 percent of our body by weight. Whereas deficiencies of nutrients such as the macronutients, vitamins and minerals may take weeks or even years to develop, a human can only survive a couple days without water!!! So lets drink up everyone:-)
Consuming an adequate amount of water will benefit you in the following ways:
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Endocrine-gland function improves
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Fluid retention is reduced
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Liver functions improve, increasing the use of fat for energy
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Natural Thirst returns
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Appetite decreases significantly
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Metabolic functions improve
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Body-Temperature regulation improves
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Blood volume is maintained
On average, an individual should drink about 96 ounces of H2O per day. Those trying to lose weight should be drinking an additional 8 ounces of H2O per 25 pounds above ideal weight. Also note that if you live in a hotter than normal climate you must increase your water intake as well. Read the rest of this entry »
Did you know…
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Raking / 146
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Climbing stairs / 136
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Playing with children / 136
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Washing the dog / 119
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Sweeping indoors / 112
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Washing the car or cleaning the garage / 102
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Washing dishes / 78
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Making the bed / 68
