Tag: Exercise Routine

29 Resolutions

Good Morning! I took the past couple of days off of blogging to sort of regroup before my 29th birthday. This year (to sound like my old hokey boss in nyc) is going to be transformative. I’ve created a list of goals and resolutions that I want to follow and remind myself of often over the next year.

1. Leave Obesity Behind. I’m determined that 29 is my last year of being an obese person. I’m fine with being chubby at 30, but not obese. These past few weeks have been really good for weight loss and I know what it looks like, I always have. I know what it takes. I don’t just want to be thin, I want to be strong and able-bodied. I want to be able to climb a rock wall, go kayaking, run, swim, and play sports. I want to find a new identity as a smaller person who leads a bigger life. I want to stop killing myself with food.

I’ve created a little more details and action lists as to how this goal will come to be, but for now this is my main goal this year. If I accomplish nothing else this year but this one goal, I will be satisfied. The main thing that I do is keep a food journal, this is number one and most helpful. The second thing is establishing and maintaining a regular exercise routine. The third thing will be creating time for daily meditation and inspiration for my goal.

I’m working on an inspiration scrapbook that I will work out of over the next year. I’m a visual person and I want this scrapbook to be a place where my goals are laid out. A book that I can turn to every day as a reminder of where I’m headed.

I will also spend the year sharing here, but also keeping a private daily journal.

I keep thinking how nice summers will be when I’m not sweltering in layers. How wonderful it would be to wear a tank top and Bermuda shorts and not feel self-conscious. How amazing it would be to wear a sleeveless dress and not have to wear a cardigan.

2. Lowered Expectations. My biggest struggle for as long as I can remember is having high expectations (if not unrealistic at times) of other people. I tend to wear my heart of my sleeve and find myself tore up over everything people do or don’t do (or say and don’t say). I can hear my mom saying “you need to develop thicker skin”, and I never knew what that looked like. This year I want to let that go. Instead of worrying about and wondering if and why other people don’t like me, I’m going to take that energy and put it back into liking myself.

I expect people to be better than I am, and give more than I can, and it’s just not fair. I expect kindness, generosity and thoughtfulness from those who are friends, but I don’t always get it. I expect those around me to care about what I’m doing, to be interested, to say something, anything to let me know that they care. And there are people who do and there are people who don’t and I have to stop waiting for people to get me, to validate me, especially when I haven’t let them in. So when I find myself going down the familiar path of wanting more from someone else I will simply whisper to myself “lower your expectations, it’s not about you” and move on. I realize that my high expectations keep me a victim of other people, they keep me negative and things begin to fester. The act of nothing from someone else, turns into something and I want to be better than that.

3. Embrace Humor. I love having a sense of humor and I like when mine comes out. I love laughing with other people and being silly. I have a pretty good (if not crass at times) sense of humor, and I want to embrace it and bring it out more. I want to be fearless in that regard and trust that I can laugh at life and be less serious. It’s in me and I want to bring it out more.

4. Work Harder, Be Focused. Here’s the thing. I keep myself busy, but for the most part it’s just me being busy. I’m actively trying to figure out who I want to be when I grow up. I want to figure out my life’s work. I waste a lot, a lot of time being overwhelmed and worrying. It’s not productive, it’s not moving forward, it’s not growing, it’s not anything at all, but wasted time. I get excited about ideas, I have more ideas to fill up a warehouse. And I don’t know what they mean. I wait until the last-minute to do things, and often I find that they are half-assed. I want to stop doing that to myself.

I want to work harder in confident, focused ways. I’m not 100% what they even means, but I want to get closer to whatever that is. I want to improve my writing, design, illustration and photography skills. I want to do more work that I’m proud of.

5. Have Blind Faith. I don’t put a lot of faith in the notion that things will just work out. I don’t trust the process. I don’t trust that things will just happen on their own, or naturally, or in “god’s will”. I have deep-rooted fear it not growing so much so that I become stagnant from the fear, how’s that for irony? I believe we have to make things happen, and actively seek out what makes our hearts sing, but… I want more blind faith this year.

As I write this I can feel my chest tighten and my breath shorten. I see flashes of all of those episodes of Oprah that I watched growing up where women got lost and they are crying on her stage at the age of forty or fifty because they stopped seeking out what they wanted long ago. They let kids, marriage, and careers take hold and forgot to seek their dreams and maybe those are/were their dreams, but an essence was lost in the day-to-day.

This year, I want to stop fearing my journey. I feel as though this worrying is mostly misguided and I want to trust my unplanned process this year. I want to believe more that just by doing, I will get where ever I need to go. I want to change my perspective.

6. Less TV. I’m setting a two hours a week rule for TV, unless I earn time as a reward for extra exercise or meeting a deadline.

7. Eat Less Factory Food. I’m not looking for perfection, just being more mindful and better about this.

8. Let Go of Perfection. Perfection is the root of my procrastination and I need for that to go away this year. Before starting a project I get so wrapped up in wanting it to be perfect, that I never start. I need to just start, work hard, be focused and have blind faith that it will work out.

9. Let Go of Validation. I need to stop waiting on other people in my life to cheer me on, to get what I do, to support my goals. In all honesty, I don’t do this very well for others and I should stop expecting (those pesky expectations again!) for it in return. I want to stop waiting on others to define who I am.

10. Spent More Time Outside. Lets be honest here, nature is scary. There are bugs, spiders, snakes, bears, and poisonous plants all ready to jump out and get us! Living in Floyd leaves little room for admitting to such fears, but mine is alive and well. I want to spend more time in my garden, but what is a spider crawls on me? I want to sit on the porch at night, but what if somethings flies out and attacks me? I want to go camping, but what if a bear tries to eat our food and eats us instead? I want to go hiking, but what if I fall off of a rock? I could keep this up for days.

I’m taking baby steps in our own yard and deck. I bought a little bistro table for daily outside dining, I’m going to decorate the porch with potted plants (that I will have to go outside and water!) and twinkle lights. I want to walk around our (small, yet adequate) property. Walk up the steep hill, mow the lawn, get my hands dirty, pull the weeds, trim the hedges, have a picnic… you name it, I want more of that.

11. Take More Risks. I’ve toyed with a couple of moderately life changing ideas, like going back to school or getting a job outside of the house. And while I’m not convinced either of these are good ideas right now, one would bring more debt and the other would require significant car time. I want to be a little more open to these ideas. There is a part of me that believes I’m not qualified for either, and I want to get over that and get better either way.

12. If I Get Stuck, Seek Pen and Paper (or a blank word document). Write it out, let it go.

13. Create a Beautiful (uncluttered) Living Environment.

14. Go on More Adventures.

15. Get Dressed Every Day.

16. Move More.

17. Limit Social Networking to 30 Minutes a Day.

18. Make My Health and Wellness a Top Priority.

19. Smile More Often.

20. Let People In.

21. Get Over Embarrassing Things From My Past.

22. Act With Love.

23. Challenge My Fears.

24. Be More Spontaneous and Flexible.

25. Cook At Least Five Times a Week.

26. Make Everything From One Cookbook.

27. Visit a New State.

28. Develop My Blogs.

29. Have A Lot More Fun!

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Weight Loss Exercise

Turbulence Training – by Craig Ballantyne

Post author By admin
Post date June 13, 2011
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Turbulence Training Offers Sensible Weight Loss without Cardio

Less than a decade ago, the weight loss industry became obsessed with cardio and carb-cutting. These two recommended strategies for weight loss became ubiquitous; and proved to be highly profitable for gyms, for pseudo-nutritionists, and for any company that could reasonably label its food as “low carb.”

Indeed, these trends have spilled-over into the present. Low carb food abounds and many still focus their exercise routines strictly around cardio. However, with nearly a decade of evidence of poor results, many have turned against these two methods, focusing on alternative dieting strategies and workout routines that don’t leave exhausted and bored, but with little fat loss to show for it.

In fact, you may find yourself in this exact predicament. After trying all of the fad weight loss strategies, you find yourself discouraged and looking for something new-and something more effective.

What is Turbulence Training?

One new promising possibility is Craig Ballantyne’s Turbulence Training Program. While it doesn’t explicitly suggest that you don’t do cardio, it does not include it in its workout regimens. Instead, it has you do a number of short, burst exercises.

The premise of the program is to build an exercise routine that doesn’t fall prey to the five myths that Ballantyne attacks. In particular, while you’re on his routine, he suggests that you will never have to do cardio in the morning on an empty stomach; and you will never have to do cardio in the “fat burning zone.”

Additionally, he created his program so that you will only need to train for 3 days per week, rather than doing 7 full days of cardio, as you may be accustomed to. Furthermore, these routines will be short, since, as he explains, you don’t have to do more than 20 minutes of exercise in order to burn fat-contrary to what some fad diets claim.

Overall, the exercise regimen portion consists of a number of sets of short, burst exercises, which you will rotate out every 3 weeks. In brief, it focuses on the idea of alternating between different exercises and doing “interval training.”

In addition to the exercise portion, Ballantyne also provides an overview of how to get your dietary life together. But rather than offering some gimmicky set of strategies that is almost surely going to be unsustainable, un-enjoyable, and ineffective in the long run, he instead sticks to a reasonable set of guidelines, which-if followed-are sure to bring strong results.

Who is Craig Ballantyne?

Unlike other so-called dieting experts, Ballantyne does not make any ridiculous claims about the efficacy of his program, but instead sticks to a sensible tone; and focuses on offering broad-based scientific evidence, as well evidence from his own life and the lives of his customers.

Creator of Turbulence Training Craig Ballantyne

As far as credentials are concerned, Ballantyne is one of the less-mysterious individuals hocking weight loss products on the Internet. In fact, he regularly contributes workout plans to Men’s Fitness and Oxygen magazines. He is also a Men’s Health Magazine expert. And, furthermore, he is a Certified Strength Conditioning Specialist.

Is Turbulence Training Worth it?

Overall, the Turbulence Training Program has a lot of promise. The cost is $39.95 and it comes with a 60 day money back guarantee.

Its creator is an actual, verifiable, well-known expert in his field. Additionally, he focuses on making sensible, reasonable, simple guides for exercise and diet, rather than complicated, tricky, and questionable routines, as you may find elsewhere.

For at home workout people especially Turbulence Training works well.

Weight Loss Exercise

How to Succeed With A Weight Loss Program

Post author By admin
Post date April 3, 2011
No Comments on How to Succeed With A Weight Loss Program

Succeed With Weight Loss

Motivation is the problem that most people have when attempting to lose weight. While you may be all for losing weight at first, once the going gets tough, many people find that they have a hard time maintaining that motivation. Finding the best ways to maintain motivation is essential to sticking with a weight loss program.

How to Succeed With A Weight Loss Program

Here are some suggestions to help you stay motivated and continue losing weight. These can help you stay motivated. Some of these may even encourage you to push beyond your initial weight loss goals and into leaner weight classes.

1. Write down your goals. All too often, people do not write down their goals and then begin to falter in their resolves. Write down what weight you want to be at and how much weight you want to lose a week or a month.

2. Reward yourself every time you reach a goal. This reward should not be a food reward, but rather a gift reward, such as new shoes or new clothing. Something small for hitting small goals, something big when you hit milestone goals.

3. Track your progress. Be sure to draw up charts and write down your weight loss progression. Also consider writing down the number of inches lost as this can change even if the weight numbers do not change.

4. Track your portions and calories. Many times people will follow a diet plan, but will not follow the portion controls the entire time. This will cause you to gain weight, rather than lose it.

5. Keep a journal. Emotional eating is one of the most prevalent reasons that people gain weight. By keeping a journal, you can get your emotions out and not contributing to the desire to eat.

6. Keep a record of your exercise routine. All too often people forget to increase the weights used or change the exercise plan. This will cause you to stop losing weight and lose motivation.

7. Take stock as to why you want to lose weight. If it is just appearance sake, you might find you lose motivation quicker than if it is also about your health and the way you feel.

8. Put up mantras around the house and work place. These are small phrases that will remind you of your goals and how you are going to reach these goals.

With these 8 tips, you will be able to keep the motivation that you need to continue to lose weight. These tips will help you to reach your weight goals and maybe even surpass them as you get yourself into a routine.