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Sunday, July 18, 2010

If you follow the news about health and fitness these days and the constant focus on obesity, you may get the feeling that you're doing everything wrong. You sit all day at the computer -- wrong! You drive everywhere instead of walking -- wrong! You watch too much TV, don't take the stairs enough, don't exercise enough -- the list goes on and on. Sitting around, it seems, has become as dangerous as driving without a seat belt and, yet, that's how most of us spend our time.

It's clear that our sedentary world doesn't call for much activity, yet we need that activity to stay healthy and lose weight. So, how can we make exercise a more natural part of our lives? The first step is to figure out what's really behind our inactivity.

What's Stopping You from Exercise?

We're all familiar with the most common reasons we don't exercise -- we're too busy, too tired, it's too boring and confusing, etc. But are those reasons or are they excuses? We may tell ourselves we're too tired or busy, but the real reasons we don't exercise often go a little deeper.

1. We're not used to being active. For many people, structured exercise is something they've never had to do before. As a result, bringing exercise into an already busy schedule often feels like having an unexpected (and unwelcome) guest come for a visit. Having to rearrange your schedule to accommodate this guest causes stress, anxiety and even resentfulness. That's often how we feel when we realize that starting an exercise program may require major changes in how we live and schedule our time.

2. Today's world doesn't require as much movement. The way we live now doesn't provide many opportunities to move around -- we don't have to be active to get things done. If you come from an active family and have managed to stay active over the years, you may not have as much difficulty. But, if you don't have that foundation, you're now seeing how hard it is to work exercise in after years of being inactive.

3. We see exercise as a luxury. We know that exercise is necessary for good health, quality of life and weight management. Yet, even with experts asking us, practically begging us to exercise (and broadening the definition of exercise so much so that now housework is considered exercise), we're still trying to find a way around it. Whether it's a pill, a diet, a gadget or plastic surgery, too many of us still think we can get all the benefits of exercise without actually having to do it.

4. We view exercise as pointless or difficult. What do you picture when you think of exercise? Riding a stationary bike to nowhere, eyes rolling back into your head from boredom? Or maybe a complicated aerobics class where you're tripping over your feet? Unfortunately, too many of us see exercise (or at least what we've defined as exercise) as something negative. It's boring, pointless, difficult, repetitious...fill in the blank and you've probably thought it. And if that's how you view exercise, is it any wonder you don't want to do it?

5. The consequences aren't immediate. For most things in life, there are immediate consequences if we don't do what we're supposed to do. But what happens if you don't exercise? Usually, nothing. At least, not right away. Even knowing the possible consequences (such as weight gain, heart disease, diabetes, cancer) aren't enough to get us going because it's tough to worry about something that hasn't happened or may never happen, isn't it?

Do any of these ideas strike a cord with you? If so, you may be wondering if it's even possible to find the motivation to exercise. The good news is that even just a small change in how you think about exercise can make a difference
motivation isn't something that just happens to you, but something you create for yourself. Exercise may be all about moving the body, but you won't get anywhere until you move your mind first. Getting past your mental roadblocks can open the door for new ideas and new attitudes.

1. Accept the fact that you have to exercise. If you spend most of your time sitting and you want to lose weight and get healthy, exercise is a must. Nothing, no pill or diet or surgical procedure can take the place of being active. Making peace with that fact often makes doing it a little easier and, the good news is, your choices abound. Exercise doesn't have to happen in a gym or take up hours of your time. Knowing you can create your own exercise experience may help you get up and get moving.

2. Acknowledge your lifestyle. In the past, we had more reasons to move. We had to cut our own grass, wash our dishes by hand, walk to and from school through eight feet of snow uphill both ways -- oops, that's my grandmother talking. The point is, things are different today and we can't go back to the past. Most of us aren't going to get rid of our computers, TVs, cars and cell phones and that isn't necessarily the answer. After all, these things are useful and important to us. But, these things can contribute to our health problems if we let them take over. Acknowledging your responsibility as well as a need to find balance brings you one step closer to changing how you live.

3. Make exercise mean something to you. For many people, exercise is a means to an end -- a way to lose weight and get that perfect body...or at least a better one than they have now. Future goals are nice, but there's another part to the equation that, when missing, makes exercise hard to stick to: Purpose. In other words, your workouts need to have value, regardless of whether you ever reach your desired goal. Always working for some future, intangible thing isn't enough - we need it to mean something now.

So, what does exercise mean to you besides a way to lose weight? Is there any value, outside of your weight loss goals, to working out? For me, exercise is a way to reduce stress and keep my energy up. For you, exercise might be the only time you get to yourself each day. Find you're own value and meaning and you'll find your motivation.

4. Find your own exercise path. Too often, the mainstream idea of exercise involves things like health clubs, cardio machines, fitness classes, etc. That's unfortunate if the thought of doing those things makes you cringe. Here's some good news -- you have the freedom to do whatever activities you like. If you hate the gym, you don't have to join one to get fit. If you hate the repetition and boredom of machines, you can try more interactive things like basketball or spin class. If you like to keep things simple, you could take several walks throughout the day or add some laps the next time you shop at the mall. Find out what you like and forget the rules.

  Member Comments About This Blog Post:

TAMMYTH64 7/20/2010 2:34PM

    I love it! There are sooo many excuses that just one person can come up with! Get over it and get on with it! Baby steps can be the start of a great and healthy relationship!


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ROTTLADY 7/19/2010 11:18PM

    Very good insightful informative blogs. Right on. Awesome

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TX.PATRICIA 7/19/2010 8:25AM


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Thursday, July 15, 2010

We officially signed the final paperwork as to ownership of our house and propety today!!!!!! (a year and a half later of the last payment being made!) But it's done! Everyone is invited to a mortgage burning this weekend!!!


For what it's worth

Thursday, July 15, 2010

For what it's worth, after the day I've had today, I've decided that
from this point on, I'm going to let my hair down
and post more frequently to my blog.

No more putting pressure on myself to stick
mainly to principles of self health care, and to
tip toe around charged topics .

And if and when I feel like reading someone the riot act, Dad Gummit! I'll do it!
I'll do it on my blog; (annonumously of course)

Which means to:

Reprimand rowdy characters and warn them to stop behaving badly.
And beleive me I've had to do just that more than once twice three times in my life time!
These days, it’s just a figurative expression meaning to give an individual or a group a severe scolding or caution, or to announce that some unruly behaviour must cease. But originally it was a deadly serious injunction to a rioting crowd to disperse.

The Riot Act was passed by the British government in 1714 and came into force in 1715. This was the period of the Catholic Jacobite riots, when mobs opposed to the new Hanoverian king, George I, were attacking the meeting houses of dissenting groups. There was a very real threat of invasion by supporters of the deposed Stuart kings — as actually happened later that year and also in 1745. The government feared uprisings, and passed a draconian law making it a felony if a group of more than twelve persons refused to disperse more than an hour after magistrates had told them to do so. To invoke the law, the magistrates had to read the proclamation contained in the Act aloud to the mob, something that often required more courage than they could summon up:

Our sovereign Lord the King chargeth and commandeth all persons, being assembled, immediately to disperse themselves, and peaceably to depart to their habitations, or to their lawful business, upon the pains contained in the act made in the first year of King George, for preventing tumults and riotous assemblies. God save the King.

The pains or penalties were penal servitude for life or not less than three years, or imprisonment with or without hard labour for up to two years. The Act remained in force for a surprisingly long time, only finally being repealed in 1973, though it had been effectively defunct for decades.

And when I feel the urge to play my guitar and belt
out a tune; don't hold your breath waiting to hear me sing -
I think I need another couple of decades to develop
that kind of courage.

Of course, I'll continue to share thoughts on
self health care, things that I already know and
things that I learn in the days ahead.

Just wanted to give fair warning that I'm going to
show a few more colors that have long lived alongside
my thoughts on taking care of ourselves and others.

That's all for today.

May all of us have a safe, healthy, and restful
weekend ahead,



Wednesday, July 14, 2010


The courage to begin separates dreamers from achievers.

Your difficulty and the difficulty of everyone who ever desires to achieve anything worthwhile comes in the movement.

Don't always be intending to live a new life but never find a time to begin living it.

Most people fail because they never get started. They don't go they don't overcome inertia, they don't begin.

Begin to free yourself at once by doing all that is possible with the means you have.

As you proceed in this spirit, the way will open for you to do more. The worst you can do is not to try.

  Member Comments About This Blog Post:

JARYSE 7/15/2010 5:07PM

    Why, oh why must you (and HARPER369) always get me waaaay beyond motivated?
SERIOUSLY! I love this!

Would you mind so terribly if I copy it down and frame for my abode? It will certainly remind me that I'm not just a dreamer, but I am also an achiever! emoticon

Thank you so much for this!

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Exercise FYI

Wednesday, July 14, 2010

How should I begin planning my exercise routine?

POSTED BY Cleveland Clinic
Here are some questions to think about before choosing a routine:

* What physical activities do I enjoy?
* Do I prefer group or individual activities?
* What exercise or activity best fits my schedule?
* Do I have physical conditions that limit my choice of exercise?
* What goals do I have in mind? (losing weight, strengthening muscles, or improving flexibility, for example)

What should I consider before selecting an exercise?

POSTED BY Cleveland Clinic

There is no one exercise that is the best for everyone. The best exercises are those that are appropriate for your ability, that you can perform routinely, that you enjoy the most, and the ones that positively contribute to helping you reach your goal. To optimize success, consider all four issues when setting up your personal exercise program.

While many like walking or jogging outdoors, it may not be the best option for people with arthritis. For them, a more enjoyable exercise might be swimming or exercising on an elliptical machine. In addition, decide where you want to exercise. If you are turned off by the thought of walking outdoors during the harsh winter months, select an indoor facility, such as a mall or gym.

What should I include in my exercise program?

POSTED BY Cleveland Clinic
Every exercise session should include a warm-up, conditioning phase and a cool down.

The warm-up helps your body adjust slowly from rest to exercise.

The conditioning phase follows the warm-up. During this phase, the benefits of exercise are gained and calories are burned.

The intensity is how hard you are exercising, which can be measured by checking your heart rate.

The cool-down phase is the last phase of your exercise session. It allows you…
Read More »
Every exercise session should include a warm-up, conditioning phase and a cool down.

The warm-up helps your body adjust slowly from rest to exercise.

The conditioning phase follows the warm-up. During this phase, the benefits of exercise are gained and calories are burned.

The intensity is how hard you are exercising, which can be measured by checking your heart rate.

The cool-down phase is the last phase of your exercise session. It allows your body to gradually recover from the conditioning phase.Cool-down does not mean to sit down! In fact, do not sit, stand still or lie down right after exercise. This may cause you to feel dizzy, lightheaded or have heart palpitations.

The best cool-down is to slowly decrease the intensity of your activity.

General exercise guidelines

* Wait at least 90 minutes after eating a meal before aerobic exercise.
* Gradually increase your activity level, especially if you have not been exercising regularly.
* Remember to have fun! Choose an activity that you enjoy — exercising should be fun and not a chore. You'll be more likely to stick with an exercise program if you enjoy the activity. Here are some questions you can think about before choosing a routine:
o What physical activities do I enjoy?
o Do I prefer group or individual activities?
o Do I have physical conditions that limit my choice of exercise?
o What goals do I have in mind? (losing weight, strengthening muscles or improving flexibility, for example
* Cool down. Include a five- to ten-minute cool down after the activity. Stretching can be done while standing or sitting.
* When drinking liquids during exercise, remember to follow your fluid restriction guidelines.
* Dress for the weather conditions and wear protective footwear.
* Warm up. Take time to include a five-minute warm-up
* Schedule exercise into your daily routine. THE BEST TIME 4-5 HOURS BEFOERE BEDTIME Because it takes 4-5 hours for the body to cool down. Exercising just before bed with body tempertures increased will hinder your sleep!
* Exercise at a steady pace.
* Stick with it. If you exercise regularly, it will soon become part of your lifestyle.
* Make exercise a lifetime commitment. Finding an exercise "buddy" will also help you stay motivated.
* Keep an exercise record.

Is it okay if I only have time to workout one day a week for two hours?

POSTED BY Joel Harper
That is like asking is it OK to brush your teeth one day a week? The answer is a big NO. Ideally you want to do a little bit every day with one day off a week. This is why all my DVDs have short workouts on them, to show you how you can get in great shape in under 20 minutes a day. If you are that busy that you can't give yourself 20 minutes, then do as many push-ups as you can before you get in the shower. The next day, do crunches, the next plank for as long as possible, so each day pick a different exercise and max out on it. That is not that hard, right?

Which exercises quickly work the entire body?

POSTED BY Joel Harper
Turkish Get Ups. Lie flat on your back with your right hand above your head and your left hand flat on your stomach. Stand up without letting your right hand go below your head. Do this 10x, each time try to get up a little differently. Then switch sides. If this is easy, put a hand weight in your up hand and do 20x each side.

What exercises target the butt and thighs?

POSTED BY Joel Harper

I am a strong believer in isolating muscles and giving them a deep burn in a little amount of time. To work your quads, put your back on a flat wall and slowly slide down until your legs are at a right angle. Make sure your knees are above your ankles. Now you are in IMAGINARY CHAIR. Bring your hands into prayer in front of your chest and stay there for up to 3 minutes. For variety wiggle your knees side to side one inch. Make sure your back is pressing flat against the wall and you are not shrugging your shoulders. To burn your butt, lie flat on your back and bring your knees up. Now your feet are flat on the ground. Cross your hands on your chest and bring your tailbone up as high as you can. Then drop it one inch—this is your highest point. Tap your butt back on the mat and bring it back up, every time curling your tailbone up-really squeeze. Do 50 of these.

  Member Comments About This Blog Post:

JARYSE 7/15/2010 5:04PM

    I'll take you up on that challenge! emoticon
I will do them tonight!
I would've tried them yesterday, but, heh, I went to bed a wee bit early! emoticon

BUT I'll try them later on and let you know how many I did and/or how bad it's killing me!! hee hee

I love introducing new exercises to my exercise routine...spicing it up always works for me, I'm certain this one will do juuuussst fiiiinnnneee!! WOOT WOOT!!


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SEATTLESPARK 7/14/2010 11:01PM

    Those turkish "get ups" sound tough. Have you tried them yet?

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SASSYCHRIS 7/14/2010 7:13PM

    Thanks for sharing much needed information.

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DINIE123 7/14/2010 3:04PM

I love this article, it hits all my questions about starting an exercise program, gives good advice and also motivated me, just what I needed. Thanks for sharing
Diane emoticon

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