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How To Commit To Your Exercise Plan

 

Have you decided to start exercising as part of a healthy lifestyle plan, or to lose weight and tone your body? Good for you! Exercise certainly has a lot of benefits, and even as little as 30 minutes a day can make a world of difference to your health. However, you may be struggling to get up and actually get moving on a daily basis, because of the fact that you are used to a sedentary lifestyle. Here are some tips to help you commit to your exercise plan and make working out a habit in the long run.

1) Make exercise a part of your schedule. This means actually scheduling workout time in your schedule. If you decide that you are going to work out at 6 p.m today after work, then go ahead and write that down. Do this everyday.

2) Be prepared for the workout session. If you plan to head to the gym right after work, then be sure that you bring along the right attire and necessities such as towels, soap if you are planning to take a shower, and so on, so that you don’t have to run home to get these things and have an excuse to not follow through with your plan.

3) Follow through with your exercise plan at any cost. Don’t make excuses as to why you shouldn’t exercise today; instead, make excuses as to why you should. Keep your goal, whatever it is, in mind at all times, especially when you feel lazy.

4) Use other techniques of motivation to keep your exercise fire burning. For example, if you want to be a few dress sizes smaller, then hang a dress of the size you want to be in somewhere in your bedroom in clear view. This will motivate you the moment you wake up to keep to your exercise goals for the day. If being healthy is your goal, then do some reading about the health risks of staying at your current weight, and maybe even write these on a post it note to remind you why you should exercise.

5) If you are a busy person, you have to learn to prioritize your exercise sessions over other activities. Instead of spending an hour drinking with your colleagues after work, be sure to use that hour to work out instead. If you really don’t have much time, remember that a workout does not have to be one long session. It can be four or five workouts of 10 minutes each, thrown in throughout the day. Each session can consist of activities as simple as walking up and down the flight of stairs at your office, walking to a restaurant that is more of a distance away during your lunch break, and so on.

By implementing the tips above, you will be on the right track towards committing to your exercise plan. Good luck and stay moving!

What Is the Best Survival Gear for a Family to Have?

 

Natural disasters and man-made disasters are occurring with more frequency than ever. So it makes sense to make sure that your family is prepared for any event. Preparation gear should always be in place before any disaster strikes.

You’ll want to gather your items and have them packaged and ready so that when the time comes, you can easily put your hands on what you need. Hopefully, you won’t experience disasters – but being prepared with the right equipment can help your family survive.

The equipment that your family should have can be packed (before it’s needed) into a sturdy backpack. You should make sure that the backpack is waterproof so that it protects the contents from getting damaged by inclement weather.

In the backpack, you should put enough gear to take care of each member of your family. If you have a larger family, you’ll need to prepare more than one backpack.

Inside the backpack, you’ll want to have a change of clothing for each family member. Food should be included in your survival gear. When packing food, obviously, you don’t want to pack foods that will spoil quickly.

Pack things like high protein food bars and other foods that have a lot of calories (minimum 2,000 calories) and can take the place of a meal. Water for every member of the family should be packed and ready.

But since bottled water can take up a lot of space and become heavy and awkward to carry, look for water that’s specifically made for survival gear that’s packaged in lightweight boxes. This purified water is packaged in a way that it can be safely stored in a wide variety of temperatures.

Protection is a must during a survival situation. You may want to arm yourselves with weapons, depending on the situation. For natural protection, you’ll need a solar powered radio so that you can listen to emergency broadcasts. You’ll want protection from the elements and protection against extreme weather.

You’ll need thermal blankets. Some survival experts suggest buying thermal blankets in packets of several at a time, and adding ponchos and emergency or tube tents. You’ll also want light sticks in the event that electricity isn’t available. You’ll need a functional knife such as a multi-tool Army knife on hand in case you need to cut rope for a tent or for other purposes.

Family members that take prescription medication should have their medication included in your survival gear backpack. You should have at least a two-week supply of any prescription medication put aside for survival situations. A first aid kit with medication such as medicine for headaches, bug bites and supplies for treating and bandaging cuts and wounds should also be included in your backpack.

 

Have You Aligned Your Values With Your Goals?

 

Have you ever known someone who would do anything to get what he wanted or to get where he wanted to be?  You’ve watched that person be dishonest and take advantage of others to achieve his goal.  They say anything and promise everything to get to the top and grab the brass ring.

It may sound like we’re talking about politicians and unfortunately this is true of many of them.  But actually, these characteristics are evident in many of those we come in contact with every day in our business and personal life.  It’s unbelievable how many people are gullible enough to be drawn in to their web of deceit.  These people sacrifice their values to reach their goals.

It’s said that if you want to be successful, if you want to lead, then align your values with your goals.  If what’s important to you in your daily living can help you reach your objectives then you’re on your way to the top.  Values and goals must complement each other for you to be effective.

But, if you struggle with anxiety and unhappiness as you strive for your aspirations then reaching them may not give you inner peace and happiness even if you’re successful.  Don’t act like who you’re not to become someone you won’t like once you get there.  If you don’t like yourself then no one else will either.

Define your goals.  Of course, there are many types of goals and you must decide which is most important to you and your family.  Most people when asked to define their goals first think of their career and monetary achievement.

This may include material possessions and social standing in the community.  These could coincide with personal and spiritual goals as you climb the mountain of life.  Aspire to strike a balance in all these qualities of life.

Define your values.  What do you stand for?  Is it courage, honesty, dedication, generosity, thoughtfulness, tolerance, loyalty?  What drives you each day to get out of bed and do what you have to do?  It could be love of family and God.  It could be the thought of possessing power and money.  Or, you could just feel peace in helping others achieve their goals.

If you’re to be happy in your career and personal life you must align your values and goals.  You could fake it until you make it, but unless these are your true values it would be a hollow victory.  Be true to yourself, work hard each day and you’ll become the person you deserve to be.

Who do you admire?  It could be a famous person who exhibits the values you’d like to possess.  There are many notable politicians, clergy, actors and athletes who live the quality of life you admire.  Not necessarily their money but their character.  Aspire to be like them.

The person you admire and wish to imitate could also be a personal friend or a family member.  Ask them what motivates their lives and how they aligned their values with their goals.  If you’re properly aligned with the values and goals of your life, you’ll never regret where you are and where you will end.

The Best Way to Hone Your Survival Skills

 

Human beings have a strong will to survive, but that will can easily get beaten down when faced with overwhelming situations. A situation is only overwhelming when there’s a lack of knowledge or skill. When you know what do to because you’ve already planned ahead of time, you can act on instinct rather than react in a panic.

Fire drills are practiced in schools (and should be in your home, too) so that everyone will know what he or she is supposed to do. When you perform a task often enough, you can do it automatically without thinking about it when an emergency hits.

Test yourself by conducting drills by going camping on the weekends and only bring your survival bag. Camp in inclement weather so you’ll be prepared to handle that, but remember to let someone know the area where you’re going to go camping.

Practice often so you’ll know what to do in the event of weather disasters, health emergencies and threats to your safety. Practice using the first aid kit, treating a wound, an unconscious person, practice setting a broken bone, treating a burn, etc. Practice what to do if you’re unable to call for help and you’re wounded.

It’s important because the best way to survive is to practice what you’re going to do in any worst case scenario. You might not live in an area prone to tornadoes, but that doesn’t mean one won’t happen-be prepared for the unexpected.

Number one, prepare yourself mentally. If you allow the situation to overwhelm you or to make you fall into the trap of self-pity, your survival odds drop. The first step to take is to assess your situation and realize that you need three things – shelter, food and water. Of the three, find shelter first, a water supply second and food last.

Of course, practice is easy when you’re already prepared for survival. You should have a stockpile of food and necessities already gathered in your emergency pantry for your survival.

You should have staples in large quantities. Have water jugs filled and ready in your emergency pantry. Besides food, have batteries, flashlights and a camp stove put back as well.

But you should also get survival guides and study those so that you’ll know what to do if you have to get your food source from the land. For example, some people advocate eating plants, but certain plants will not only upset your stomach, they’ll kill you. What you want to do is to hope the worst case scenario never takes place – but you want to be prepared for it if it does.

Are You Plagued with Procrastination?

If you’re one of the few people who isn’t plagued with the problem of procrastination then you’re blessed beyond all measure.  This thief of time can quietly rob you of precious minutes, yea hours, before you realize they’re gone.  You search for them and wonder where the time has gone, but it’s too late.

The task you intended to complete today was put off until tomorrow and there was good reason to do so, but you can’t remember why just now.  Procrastination comes in many disguises.  It’s called rationalization sometimes.   You say, “I didn’t get started on that project because the weather was too hot or I didn’t have all the parts.”  One can always come up with many good reasons to delay a project.

Procrastination can become a habit and if you keep putting off getting new habits then procrastination will be your constant companion.  We find ways to delay a task because there are other things more important to do.  Many times these are merely excuses such as checking your email, playing an on-line game or surfing the TV to see if you’re missing something interesting.

You must recognize a real reason to delay as opposed to just an excuse not to do something you don’t want to do.  Ask yourself if that job really needs to be done and if your answer is yes then get it done and then reward yourself for a victory over procrastination.  When the job is complete, step back and assess what you’ve done to see if it was worth the time and effort.  Perhaps you were procrastinating for good reason, but that’s rarely the case.

Lack of direction can cause you to procrastinate because you’re not sure what to do next.

Disorganization could be the father of procrastination.  Get organized with a to-do list with the most urgent at the top.  Make a deal with yourself that you cannot do anything else until you accomplish at least one thing on the list.  You can make giant strides with tiny steps.

Huge projects can be daunting whether you’re writing a book or building a house.  You can’t see the light at the end of the tunnel because the elephant is standing in the way.  Cut a slice out of that elephant one day at a time and soon it will be gone.  A small manageable task is much more palatable than trying to swallow the entire project.  No matter how small the success it’s another step toward completion.

Make a decision on what needs to be done and do it.  Even if it’s wrong at least you’ve done something.  Indecision can cause major delays in both your business and personal live.  It’s easier to make a decision if you create a list of the pros and cons of what needs to be done.  Once you have a clear direction, your mind clears and the path becomes apparent.

Fear of failure can cause procrastination.  The failure lies in never getting started.  Difficult and dreaded tasks are rarely as bad as they seem at the beginning.  Stop procrastinating today.  Don’t put it off until tomorrow.

How to Keep Yourself Motivated to Exercise

 

It’s not uncommon to see people brimming with enthusiasm at the start of their new weight loss or fitness plan. However, the sad thing is that enthusiasm fizzles out within a few days or weeks, for a number of reasons.

Boredom is probably the main reason why people stop exercising. The same walking, running or weight lifting day after day can really bore the strongest adult to tears. Besides that, some people stop because they find it difficult to continue making exercise a part of their schedule, or find that exercise isn’t giving the results they want fast enough. The core of it all is that most of us lose the motivation to exercise, using all the above reasons as excuses.

How Can You Stay Motivated?

The good news is that you can motivate yourself to stick to your daily exercise with a couple of simple steps. The steps are as follows:

1) To kill boredom during exercise, engage in some other activity to keep your mind off it. Activities like listening to music, reading a book on the treadmill or watching television (when working out at home) help take the burden off exercise. Be sure to push your body to work out and not get too distracted, though. You can also switch up the types of exercises you do every day to avoid boredom. For example, lift weights and do the treadmill one day, and join an aerobic class on another.

2) Every move counts during exercise, so keeping track of your exercises and the amount of movements you do in a day can help you stay committed to your exercise plan. You can do this by installing a fitness app on your phone to see how far you’ve walked, or buying a pedometer to keep track of the amount of steps you take daily.

3) Occasionally, you can reward yourself if you managed to stick to your exercise regime. Give yourself a weekly, fortnightly or monthly treat if you’ve exercised the amount you should. Be mindful though that if you are trying to lose weight, food probably isn’t the best reward to give yourself. You can buy a new outfit, get a massage, or do something along those lines instead, that don’t involve food.

Exercise is a necessary element to add to your daily life, so don’t skip on it. Remember though for the best results – and to lose weight – it should be combined with a healthy diet too. Happy exercising!

4 Reasons Why You Should Start To Enjoy Exercise

 

Let’s face it, many of us groan at the mere thought of exercise. It’s not really surprising, as exercise is work, and lots of people these days have become accustomed to sitting down all day behind a desk, or in front of the TV. However, exercise is crucial to our overall health. By understanding the benefits, you can help motivate yourself to get moving again. These benefits include:

1) It helps you lose weight. This is an obvious one, but many people still overlook exercise when they want to lose weight. While it’s true that dieting brings more results compared to exercise according to studies, exercise is proven to help keep the weight off. Those who successfully maintain their weight after a weight loss journey usually reported exercising on a regular basis. Let’s not forget that exercise can do what dieting can’t: tone your body to help you achieve a better looking physique.

2) It helps you sleep better. Regular exercise releases hormones that calm the body and aid good sleep at night. This is proven by several studies examining the effect of exercise on sleep. However, exercise should be done earlier in the day and not right before bedtime, as exercising before sleeping might have the reverse effect of keeping you awake instead.

3) It makes you fitter. Nobody likes to be panting after climbing up a flight of stairs. By starting slow and then gradually increasing your exercise intensity, you’ll get fitter with time. You’ll probably see the difference even within a few days of exercising. Being fitter helps make you feel more active, energetic and it can improve your mental focus as well. Not to mention it keeps you going longer in the bedroom!

4) It keeps away an array of diseases. Frequently exercising is proven to help keep various cardiovascular diseases at bay, as well as strengthen your immune system significantly. Not only that, exercise keeps away depression and diabetes, and improves brain function as well.

Reading through the reasons above, it’s clear to see why you should not skip exercise just because you are too busy or lazy. All it takes to reap the benefits above is 30 minutes of aerobic exercise every day, which you can do in one go or in three sessions of 10 minutes each. It’s even better if you also do some resistance training and flexibility training a few times a week as well. So go ahead and schedule a jog today. It will do wonders for your health once it becomes a habit.

How To Warm Up Before A Cardio Workout

 

Many people don’t warm up before they undertake cardio exercise. When you’re in the mood to exercise and get that heart pumping, you may want to jump into high intensity workouts immediately before the feeling passes. Or perhaps you want to save time and burn more calories. Whatever your excuse, not warming up before your cardio workout is not acceptable.

Why Warm Up?

Warming up your body before a cardio workout serves a number of purposes, such as:
a) Redirecting blood flow from the organs in your body to your muscles, to help muscle movement and flexibility
b) Preparing your mind for the higher intensity activity after the warm up
c) Increasing your heart rate gradually instead of suddenly, as an sudden increase in heart rate can cause dizziness and other unpleasant sensations during the workout
d) Increasing the flexibility of connecting joints, tendons and tissues.

In short, warming up is extremely important and should never be skipped. It may lead to injury, or impair your ability to work out for days or even months (depending on the extent of the injury).

How Do You Warm Up?

For cardio workouts, warming up is really easy; just do whatever you plan to do for your workout at a low intensity. For example, if you cycle to get your dose of cardio exercise, then just cycle at a slow pace to warm up. Likewise with walking, just walk at a brisk but gentle pace (not too slow, as then your heart rate won’t increase). Ideally a warm up should be done for 10 to 15 minutes, followed immediately by the cardio exercise of choice.

Lots of people wonder if one should stretch too as a form of warm up before a cardio workout. Though experts recommend stretching to be done after the workout during the cool-down period, it’s okay to do some light stretching if you are feeling tight or knotted in some areas such as your ankles, back and hips. After all, if you don’t stretch when your body needs you to, you will just end up feeling uncomfortable throughout the workout.

So now that you know the importance of warming up before your cardio workout and how to do it properly, please do implement a warm up routine before each workout. An extra 10 minutes spent warming up can go a long way in making your workout a more successful one and preventing unwanted injuries.

4 Excellent Fitness Apps That’ll Help You Lose Weight

 

Nowadays, we have a number of tools that can help us stay on track to meet our fitness or weight loss goals. With the increasing popularity of smartphones, fitness apps have now become portable and we can use them no matter where we are or what we’re doing.

Here are four of the best fitness apps that’ll help you meet your goals.

1) RunKeeper

If you’re an avid runner, then you should definitely download RunKeeper to your smartphone or tablet. This free app tracks your location and how far (and how long) you’ve run, and uploads the data to the developer’s website where you can access it for free. An excellent app which can help you see how you progress in your running.

2) SportyPal

This is another free app that should be any fitness enthusiast’s best friend. Even if you’re new to exercise, you can make good use out of this app. The app measures your distance, calories burned, speed and more when you turn it on, regardless of what sporting activity you engage in. If you love outdoor activities like hiking and cycling, the app is also capable of tracking your route. You can then sync all the info saved by this app to the central website to take a detailed look at the stats of your fitness activities.

3) NikeBoom

This app (which is also free, don’t you just love that?) gives you an extra push during workouts by picking out high-energy tracks from your phone’s MP3 database and playing them for you. While this app does not track your progress, all of us know that music affects the way we work out, and this app helps to ensure you listen to the right kind to work out at maximum potential.

4) VirtuaGym

For those of us who are at a loss as to what workouts to do, this Android-friendly app (again, free!) gives you great workouts to try out. The app explains everything you need to know about how to perform a specific workout, and even includes pictures to make things clear. It’s just like having a free personal trainer!

These are just a handful of the great apps out there available for those who want to use technology together with their exercise routines. You can explore the internet for more, find the ones suitable for your needs and, before you know it, you’ll be working out like a pro and losing pounds and inches too!

 

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