Tag: Exercise

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Weight Loss Exercise

Where is Your Head At?




I have had a cold or allergies or something the last few days which kind of kicked me for a couple days this weekend but today I was back at the gym and hitting it hard. Eating has been really good and I have kept the motivation that I need to continue successfully on my 30 day fitness challenge.

How about you. Where is your head at?

If you are doing this 30 day fitness challenge along with me, or even if you are not this is a tough week for many people. The first week getting in shape is great. Lots of changes, moving forward with eating and exercise, and finally feeling like you are doing something great for yourself.

You do feel great about yourself now I hope?

Remember you need to keep yourself first. You can’t help others if you are not strong yourself.

Anyway, this is week 2 and your motivation may wane at some time this week. If you are a mere mortal like the rest of us then you know that the excitement that you have when you start something can’t continue forever and since it is hard for you to see tangible results you have to work hard to find something to keep yourself going.

Your goal this week is to make sure that you at least keep your exercise up and improve your eating. There are always things that you can do to improve your eating – And don’t eat after dinner, that will help you sleep better and not crave as much food in the morning.

Celebrate every single success that you have this week and remember everything that has made you stronger over the last week and over this week.

I find that most people are always meek about their accomplishments and if you stop that you will see that you are achieving a lot right now and I want to make sure you are excited about what you have done so far.

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Weight Loss Exercise

Extra Eating Tips anyone?




As part of my 30 day fitness challenge I am looking at every part of my exercise and diet. Of course there are tons of things to look at and so far I have been making sure I get lots of exercise (are you?).

Anyway the other half, or actually most people say the biggest influence to a huge transformation is how and when you were eating, what you are eating, and how much you are eating.

So today I want to just end you to a couple of articles that will hopefully help with portion control and eating control:

Portion Control Tips – Here are a list of portion control tips. I find that even if we eat good food the trouble can be that we are eating too much. Did you know that your body just can’t use all the protein in a 8 ounce steak? you really should just have 4 ounces of meat in a meal. But there are a lot of other great portion control tips in the article.

10 Appetite Control Tips – Here are more tips for eating but this time these tips are for all of your eating. Some great tips  and strategies that you can implement right away and will make a big difference for you.


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Weight Loss Exercise

How hard to push when starting exercise



I always worry about how people get started or restarted doing exercise. The trouble is that we are all excited to get started and run or workout and feel tired but the next day for a week wake up in excrutiating pain and do not want to ever go through that again.

I know this because I have done that too.

I find that for the first week or two that you start or restart serious exercise it is best to ramp yourself up. We all want to be instantly fit but you have to  work up to it or you will never get there without giving up because of muscle soreness (Biggest Loser never shows this). I was thinking about this yesterday in the gym and how it is nice to push as hard as I can to make gains knowing that I will be in fantastic shape in a month but also knowing that day to day for the first week I will be making gains mostly in building mental toughness and improving my agility, balance, and joint strength.

Don’t get me wrong, I am working hard but my weight workouts are to failure with fewer sets so I am still a bit sore but not enough to slow me down at all. Excitement is great but overexertion will really hurt and if you pull something or get joint or back pain it can really set you back.

So if you are starting out, or are sore today remember that the pain goes away and you should not be sore day to day after the initial bit of pain. Get through it or just work your way up.

If you do get sore there are a few things you can do to get rid of that muscle soreness.

A warm bath is always nice. You can use a  heating pad alternating with ice on your muscles. Also I have taken aspirin in the past to just dull the pain, and finally stretching, stretch those muscles lots whether sore or not to get rid of the lactic acid buildup and to help your flexability.

Constistency is key. make sure you are getting some kind of exercise everyday even light walking or biking and if you are doing weight workouts make sure you are giving a day in between. I try to get at least two to three hard cardio workouts a week and two to four weight workouts a week as well.

Here is an article I wrote on starting Weightlifting http://www.fitnesstipsforlife.com/getting-started-weight-training.html

And here is another on starting exercise itself http://www.fitnesstipsforlife.com/building-up-in-cardio.html

I want to dive into more detail but sometimes that more you know the more confusing these things can be. Just get out and get some exercise, ok?

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