Only I can make a difference.
My actions are a powerful force and I can use them to make the world a better place...or NOT!
This week I am going to seek out ways to make a REAL difference. Maybe it will be time spent in prayer, or giving a well placed hug of encouragement. Perhaps holding my tongue or speaking out may be the best way to make the world a better place this week. Maybe it will be in cleaning the break room, or picking up litter in the park. I can make a donation to a charity of my choice or buy lunch for the homeless man that lingers behind the parking lot.
Won't you join me in doing ONE THING each day to make your world a better place this week?
Monday, August 23, 2010
Wednesday, August 18, 2010
Toning the Abdominals
Edna Valentino is a Life Coach and an ACE-certified Personal Trainer. She understands that the power of weight loss comes from the power of the mind first, then the body. Not the other way around. You can reach her at www.AwakeningsLifeCoach.com. She also works at Robert's One on One Personal Training Studio, a private training facility in Malvern, PA. Visit the studio at www.RobertsOneonOne.com
Mixing up your routine and how you train is a great way to achieve tight abdominals. You can't train your muscles the same way day-in and day-out and expect new results. You need to keep those muscles guessing. You can either change the specific exercises with each workout, or you can keep the exercises the same while varying the intensity. The following are sure-fire ways to surprise your muscles so that you can develop the smaller, more toned mid-section you dreamt of that cold January day!
Tip #1. Vary the number of repetitions.
Instead of always doing three sets of 12-15 repetitions, on various days, do different numbers of reps. For example, for medicine ball twists, use a heavy medicine ball one day and do three sets of 15 reps. Two days later, use a lighter medicine ball and increase to three sets of 40 reps. This will confuse your muscles and force them to respond.
Tip #2. Switch up your speed.
Play with the speed at which you execute the exercise. You will notice how quickly you fatigue when doing super-slow bicycle crunches, for example. On the other hand, doing bicycle crunches super-fast will create a different point at which your muscles burn. And, if you really want a challenge, use both speeds in the same workout. For example, do the crunches fast for 10 reps, super-slow for 10, fast for 10, and again super-slow for 10. Now, how do those 40 repetitions feel compared to 40 repetitions done all at the same speed?
Tip #3. Squeeze at the top of every contraction.
You can really get more out of every exercise if you squeeze your muscles hard on the exertion. For example, when you are doing a basic crunch while lying on a stability ball, squeeze your abdominals hard at the top of the crunch every single time. You will no doubt feel a deep burn develop quickly, which is a clear indication that you are starting to chisel away that mid-section.
Tip #4. Alter the length of your rest periods.
Having variety in the duration of your rest periods will increase the intensity of your workouts. In one workout, rest just 10 seconds between sets. On another day, do the same exercise and rest 30 or 60 seconds between sets. The shorter rest periods result in greater intensity because your body doesn't get a chance to fully recover, while the longer rest periods allow for greater endurance. Mixing it up is important to keeping your muscles guessing!
Tip #5. Create a circuit.
Come up with five or so exercises or so regular exercises. Set them up so that you can go from one to the next without stopping. At the end of all five exercises, rest one minute and repeat. Next time, reverse the order of the exercises to keep the muscles confused.
You can see how easy it is to mix up what you are already doing without creating a new program. Remember that change is the key here, so don't get stuck doing the same old routine. Hit your muscles with different intensity levels and you should start seeing results. And don't forget that even if you are tightening those muscles from the inside, you won't get to see the results on the outside if you aren't eating well too. A healthy diet is an extremely important factor in revealing a beautifully toned mid-section. There is still a lot of summer left. Add these tips to your daily regimen, and by Labor Day you'll be closer to fulfilling that New Year's Resolution.
Mixing up your routine and how you train is a great way to achieve tight abdominals. You can't train your muscles the same way day-in and day-out and expect new results. You need to keep those muscles guessing. You can either change the specific exercises with each workout, or you can keep the exercises the same while varying the intensity. The following are sure-fire ways to surprise your muscles so that you can develop the smaller, more toned mid-section you dreamt of that cold January day!
Tip #1. Vary the number of repetitions.
Instead of always doing three sets of 12-15 repetitions, on various days, do different numbers of reps. For example, for medicine ball twists, use a heavy medicine ball one day and do three sets of 15 reps. Two days later, use a lighter medicine ball and increase to three sets of 40 reps. This will confuse your muscles and force them to respond.
Tip #2. Switch up your speed.
Play with the speed at which you execute the exercise. You will notice how quickly you fatigue when doing super-slow bicycle crunches, for example. On the other hand, doing bicycle crunches super-fast will create a different point at which your muscles burn. And, if you really want a challenge, use both speeds in the same workout. For example, do the crunches fast for 10 reps, super-slow for 10, fast for 10, and again super-slow for 10. Now, how do those 40 repetitions feel compared to 40 repetitions done all at the same speed?
Tip #3. Squeeze at the top of every contraction.
You can really get more out of every exercise if you squeeze your muscles hard on the exertion. For example, when you are doing a basic crunch while lying on a stability ball, squeeze your abdominals hard at the top of the crunch every single time. You will no doubt feel a deep burn develop quickly, which is a clear indication that you are starting to chisel away that mid-section.
Tip #4. Alter the length of your rest periods.
Having variety in the duration of your rest periods will increase the intensity of your workouts. In one workout, rest just 10 seconds between sets. On another day, do the same exercise and rest 30 or 60 seconds between sets. The shorter rest periods result in greater intensity because your body doesn't get a chance to fully recover, while the longer rest periods allow for greater endurance. Mixing it up is important to keeping your muscles guessing!
Tip #5. Create a circuit.
Come up with five or so exercises or so regular exercises. Set them up so that you can go from one to the next without stopping. At the end of all five exercises, rest one minute and repeat. Next time, reverse the order of the exercises to keep the muscles confused.
You can see how easy it is to mix up what you are already doing without creating a new program. Remember that change is the key here, so don't get stuck doing the same old routine. Hit your muscles with different intensity levels and you should start seeing results. And don't forget that even if you are tightening those muscles from the inside, you won't get to see the results on the outside if you aren't eating well too. A healthy diet is an extremely important factor in revealing a beautifully toned mid-section. There is still a lot of summer left. Add these tips to your daily regimen, and by Labor Day you'll be closer to fulfilling that New Year's Resolution.
Friday, August 13, 2010
14-Time to get healthy
Back to school is THE perfect time to make a change in routine. Think 3rd quarter New Year Resolution...Therefore, I resolve to get back into an exercise routine (running, walking or group exercise class), start taking my vitamins and increasing my fiber intake. The goal-exercise 3 days a week, 25 grams of fiber daily and daily vitamins...
Since Cross Country practice is back in full swing I am going to embrace running again. I always felt such satisfaction after running with the kids--so, Yes this 52 year old is lacing up the running shoes and hitting the trail once again with North Oldham Middle school cross country team (as a parent runner/sweeper)
I haven't run since last October and since the heat index is over 100 here right now so I have been made well aware of just how out of shape I am. Middle schoolers are fast, even the slower ones and I can't really keep up but I know from experience that my speed and endurance will improve each and every time I practice.
Current weight is 118 and I am able to run about 1/2 a mile.
Friday, August 6, 2010
*!&*#
I've only slipped up a few times this week and vow to continue my quest for a swear-free speech. DD #2 approves of this and will help hold me accountable. Seems like the opportunity to swear is most common when trying to make a point, discussing politics or telling a joke! It's good to know the trigger points so I can be prepared to avoid the penchant for a good *!&*#.
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