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Weight Loss Exercise

Creating some 21 day habits



Experts say that it takes 21 days to create a habit. I do not even know if this is true but the one thing that I do know is that if you do something, anything for 21 days it becomes ingrained inside you.

Let’s take that idea and run with it here shall we? Today we are as we are, if I decide that I am going to become more positive (this would make my wife and coworkers crazy) then I would think in my head as much as I could all day everyday about my successes in the past and the things that are going well. This would change me from being pretty positive to excited as I would feel that there is nothing that I can not do.

Building Great 21 Day Habits

Creating some 21 day habitsAt the same time if someone wanted to become healthy and they started to jog everyday as a runner would they would be sore the second day, sore the third day, stronger the fourth day, and very powerful by the fifth day. The habit is being formed, by the 21st day this person would be areal runner putting in mile after mile a week. Often runners have trouble taking days off even when they know they have to because that cadence of exercise reminds them of who they are, the habit has already been formed.

There are really only three steps in creating new habits that will become ingrained within 21 days, and really probably more like 10 days, and these are the following:

1. Decide on the Change – This means that you are making the very concious decision that whatever you are doing starting now will be different than before. This may be big like deciding you will exercise daily, eating better, or giving up alcohol, or this could be something smaller like deciding to start the day with a glass of water, or giving up some inane TV show.

2. Make the change often – To ingrain a change you have to conciously make that change as many times as possible. Usually if it is gaining something this is easier but if it is losing something than it will be more difficult. For instance every single time you want a cigarette but decide against it you will be giving something up, but if everytime you want to go for a walk you just get up and walk around the building you work in then you will be making an easy concious decision that you are looking forward to.

3. Understand that this is YOU now – The final step is the acceptance that you have changed. I do not consider myself a smoker anymore because it has been 15 years or so. I also don’t feel lazy becasue I have proven enough times that I know it is not true.

You should make your habit like SMART goals as well to help you to be able to get them right. If you wanted to lose weight this 21 days to a habit is even a shorter time but it works the same way. If you decide to eat only fruit instead of candy then you struggle for about three days and then it is over and three weeks later you have some chocolate and it starts burning in your stomach and the sugar rush gives you a headache, the habit was formed already.

My Experience in Building Lasting Habits

Years ago when I quit smoking I just imagined myself as a non smoker and then I just quit, I had been unsuccessful at cutting back so I decided that cold turkey was my best chance. After a couple of days for struggles I was OK and I continued my working out then one day weeks later I realized that the habit was now that I looked at myself as being in good shape and that I was flushing those bad toxins of smoking, I had turned the corner.

So now it is up to you. What do you want to do now? Do you have any bad habits to reverse? Or some Good habits you would like to incorporate into your daily life? As I said earlier, the change is the tough part and as you go along creating habits is a 21 day process so three weeks from today you can make a difference in yourself that you can be proud of.

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Weight Loss Exercise

Exercise And Asthma



My daughter, you know the one with the kidney disease? Well she also has Asthma and when she was first diagnosed we were bery confused. We had no idea if this was something that would get worse or if Asthma was a problem that got better with time.

Well Fortunately Taylors Asthma has gotten better over the years and she does not need a puffer almost at all anymore. But what about Asthma and exercise. Can she run and exercise? Usually Taylor is fine but we still make sure she has the puffers with her in case she loses her breath running.

If you suffer from asthma, you probably think that you can’t exercise properly or safely. Contrary to what many think of this subject, there are ways that you can get in shape and exercise, even if you suffer from asthma.

Asthma is a chronic lung disease that is marked by characteristics such as coughing, wheezing, shortness of breath, and chest tightness. Asthma tends to occur with people who are genetically or environmentally presdisposed to the condition.

Some of the triggers that may start or make an attack worse include exposure to allergens, viral respiratory infections, airway irritants, exercise, and exposure to things such as dust mites or cockroaches.

Common Ways to Prevent Asthma

You can prevent asthma attacks by doing the following:
1. Bathe your pets weekly.
2. Don’t smoke or permit smoking in your home.
3. When mold or pollen counts are high, you should stay inside with air conditioning.
4. Wash your bedding and any stuffed toys at least once per week in hot water.
5. Wash your hands every chance you get.
6. Get a flu shot.
7. Wear a scarf over your mouth and nose in the winter months.
8. Be proactive and know your triggers and how you should avoid them.

Exercise and Asthma

Exercise And Asthma

Exercise and Asthma

Now that you know what you know about asthma, you may be wondering where exercise fits in. As most doctors will tell you, you shouldn’t give up on sports or exercise at all. You just have to be smart about how you play and take special precautions to avoid attacks.

Almost all doctors agree that the best way to prevent attacks during exercise is to keep your inhaler and medication close by. You should never use the inhaler more than 3 times during a game or exercise session. If you are up the previous night with coughing and wheezing, it’s always best to go light with your exercise the next day.

For something known as IEA (Exercise Induced Asthma), the symptoms are somewhat different, in the fact that they appear after 6 – 10 minutes of exercise and will often be worse in cold or dry air.

If you have IEA, there are several activities that you can enjoy such as swimming, walking, biking, downhill skiing, and team based sports. There are many activities for you to choose from, to ensure you get the exercise you need as well.

Keep in mind that the condition of asthma isn’t “all in your head”, it is a real physiological medical treatment that will require treatment to prevent and treat. Even though your doctor will be your best friend in treating asthma, you are the one who can prevent your symptoms.

Always be smart, take your medication, and be proactive. Don’t let it put you in a life of misery – as you can enjoy exercise just like everyone else.

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Weight Loss Exercise

Changing How Gyms Work


A couple of weeks ago I signed up for a quick 14 days for 14 dollars deal at a local gym right near where I live. Actually I even wrote a post here about it. Although I do work out at my workplace in the company gym, I was trying this out so that I can have a gym close to my house.

I was excited and I have worked out there a few times including a killer spinning class that I did on Sunday. My membership has ended and although I would be interested in joining permanently but I am disappointed that there has been no follow through.

Problems with Gym Follow Up

Changing how gyms work

Initially I filled out a bit of a questionnaire and the girl that showed me around the gym tried to do a hard sell to get me to sign up right away but she did back down and let me go through my 14 day tryout of the gym.

The trouble is I never heard anything back. No Email, no phone calls, no way to close me on a membership. I simply came to the gym a few times and worked out and left. The staff was great and friendly but frankly they did not move me toward a decision to join the gym.

So what should have happened instead?

Well, as a person walking into the gym the staff there should have my motivation in mind. The questionaire tells them what I am looking to do and they should have been leading my along so that I could accomplish a few easy goals in my first two weeks. I can imagine that in the initial meeting when I did the questionaire they could have taken a snapshot of me and put me on a wall of fame. This wall of fame would include all new gym folk and would be great for everyone. It creates a sense of community, it helps the old timers recognize the newbies, and most importantly it gives the staff a chance to help out the new people in any way that they can.


I am very self reliant when it comes to being in a gym. I have belonged to a lot of gyms over the years and I have always seen this sense of community missing. I think that if a new person came to a gym and didn’t figure out things quickly enough they would never show up and over the years every February we have seen people do this. Just quit.

Stop Charging for Trainers!

One of the things that the gym was pushing me on initially was three sessions with a trainer for $250 or so. As a new person I think the gym should give some initial free trainer time to get the new people moving in the right direction.

Another thing the gym could have done is assigned a trainer to me that could see me for a few minutes before every workout, give me an idea of what to do so that I would make gains. They had my phone number and email so a trainer or a staff member could coordinate times and days and when I came in I would have some kind of workout plan.

I am not sure if it is fair but I always look at the guys that are selling you on gym memberships as being closers and not trainers. I think that these guys should be marketers too and help all those people with a spark of motivation and a half a plan to get to their goals. Not only would this raise the image of the gym but over a very short time these gyms could rely on referrals from their own members instead of the ads and hard sell they need to do today.

Are there any gym owners or managers out there that do this? What about you when joining a gym? What were your experiences?

Burn the Fat Feed the Muscle
burn the fat feed the muscle is an exercise and diet program. My review of Burn the Fat shows that it is designed and written by an ex-pro natural bodybuilder but is a system that was written for regular guys and gals. Teaching you how to workout and eat to lose weight.

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