Tag Archives: excercise-right

Top 9 Reasons People Don’t Achieve Their Fitness Goals

It is a fact that most people who “try” to get in better shape or “try” to become healthier and fitter have a hard time doing it and mostly never succeed. There are several reasons for this:

1) Fear of failure. People are so conditioned to be afraid to make mistakes that they are turned off by even the notion of temporary defeat. Temporary defeat, especially by mental blocks and old habits creeping what causes people to quit. These temporary defeats are necessary. They cause people to grow stronger in character. If it were easy, then everyone would do it and therefore most people do not do it. The enjoyment comes after having this temporary failure and breaking through it to the next level.

2) Not feeling good enough and comparing oneself to others. Many people look outside for what they should be doing. This is called external locus of control. You will never win this way. Most people should look inside or simply stated, internal locus of control, to see what they want to achieve for themselves.

3) Many people do not have specific goals that they want to achieve. If you fail to plan, then you plan to fail. Goals must be written down and reviewed everyday to have a clear picture.

4) No accountability. People do not have anyone that will motivate them and be on their case to get the job done. Most people fail completely because they only have to answer to themselves. Nobody is there to know. It is important to involve someone to answer to when the going gets tough.

5) No program to follow. I see this all the time. People think that training can be learned from a Muscle magazine. It took me 5 years of University, years of study and a ton of practice in the field to know that I still know very little. Many people copy other programs that are designed for other people and often hurt themselves in the process. Stop it and get help! Feed your ego on your own time.

6) Inconsistency in doing their plan. Small steps even if they are small are better then many steps at a time and then no steps repeated over and over. There is something called the Compound Effect, that states that small consistent steps and actions over time yield great results. I believe strongly in this, except I believe in massive momentum to get results in record time. So big steps over a long time will yield even better results. Stay consistent my friends.

7) No lifestyle changes and relying solely on going to the gym. Health and fitness is a holistic beast. You have to implement great eating patterns, sleep patterns and stress patterns to name a few. There are results that come from training, but to magnify them people need to get everything else on board as well. Most people think that by just going to the gym, they will see massive results. I always say, 80% Nutrition, 20% Exercise. We don’t just look and feel great by lifting weights.

8) People dread going to the gym. Lets face it, it can be boring. Most people do exercises that they hate. The reason is that they do not have enough knowledge to make training fun and interesting. You couldn’t pay me enough money to jog on the treadmill! Training has to be fun because having a good time is good for your health and that is why you are there in the first place.

9) But the most important reason that stumps all the above reasons is that most people do not have a strong enough “why”! If you do not have a strong enough reason for what you are doing, then anything that deters you from your path will do so with little effort. Most of people’s physical results are based down deep in their deep unconscious thoughts. Their thoughts lead to feelings, which is the “why”. The how, which is the action leads to results. In fact people do not have to know the how. If the “why” is strong enough, then the how will present itself. The stronger the “why”, the easier the how! Therefore, people’s health and fitness goals are all rooted in their mental thoughts. As people begin to appreciate and then develop this though systemized training, then the path is written in stone.

After we accomplish the “why” power, then my job is to provide the how. The how will lead to massive action, which always will lead to the amazing result. Integrity is saying what you will do and doing it no matter what. This is the accomplishment that you get when you reach your goals. Doing what you said you would do. It is necessary to learn the specifics of how to train your unconscious mind to go after your desires no matter what. It should feel like you are already there. We would come up with specific, measurable, achievable, realistic and timely goals to keep you accountable every day to achieving them. You need someone else to keep you accountable. There is no question about it. Inside the gym or at home. It doesn’t matter; you need to be 100% accountable in all areas of your lifestyle from your mental focus to your nutrition to your sleep to your stress and to your training. Having a systemized and custom plan will make the experience fun and it will reap huge results. Therefore, you do not “try”. You do or you do not do! Simple? Do it!

- Simon Bialecki To view more articles or contact Simon go to www.progradefit.com 

Flab vs. Fit & Fab

Staying fit & fab is more fun than having flab and running is a great way to get rid of flab!

(Malou Sana, a Nike Women’s Marathon Legacy runner, is no stranger to the importance of fitness and maintaining a healthy lifestyle and diet. After running marathons for a decade she shares some of the joys and benefits to running as well as some simple ‘How to Steps’ for beginners).

It’s free! It’s fun! For me, it’s an awesome way to decompress after a long and stressful day working with attorneys. I started running a decade ago. I am one of the Nike Women’s Marathon Legacy Runners in SF. Being outdoors soaking in lots of sunshine is the best (but don’t forget your sunscreen). I ran my first half marathon in Maui in 2004 with Team In Training and was hooked! I’ve run 30 half marathons, three marathons so far and I’m nowhere near finished.

It’s so easy to get started. First, I highly recommend you get a gait analysis done at any good athletic shoe store for the best running shoes suited to your feet. While you’re deciding on the shoes, be sure to pick up some wick socks to prevent blisters. Start slow and easy and, more importantly, listen to your body. Have fun! If you get a side-stitch or a cramp, keep moving and it will go away. I enjoy listening to music when I go for my two to three hour runs and, if you do too, PLEASE make sure you hydrate and are well aware of your surroundings. Stay safe always, especially when crossing busy streets

Last, and most important for me, is what you eat before and after a run. I’m so thrilled to share the best products I’ve found! I call IsAgenix products my “magic food!” I love our “IsaLean meal replacement shakes”, “e-shots”, “Want More Energy” and more! Having no pain, no cramps, during and after a long run, no headache is an amazing feeling and allows for quick recovery! I’m so blessed a friend of mine shared these amazing products, truly the best out in the market, super healthy and they really do work like magic!!!

Stay Fit & Fab and don’t have Flab!

The 7 golden rules of fitness

Regardless of their weight, fit people live longer, according to recent research from the American Medical Association. Yet we’re falling short of the fitness levels recommended in the Public Health Agency of Canada’s Physical Activity Guide to Healthy Active Living, with only one-third of us getting enough exercise daily. So come on, Canada! Stop putting it off—and follow these fitness rules from Vancouver’s Geoff Bagshaw, a Can-Fit Pro-certified trainer who has been helping people get fit for 24 years. (Of course, check with your doctor before starting a fitness regimen.)

Fitness rule #1: Keep hydrated

WaterHydration affects energy levels and is essential to your workout performance. Why? Proper hydration regulates body temperature and heart rate. In one hour of exercise, you could lose more than a quart (1 L) of water, depending on exercise intensity and air temperature. Without enough water for the body to cool itself through perspiration, you could become dehydrated—you’ll lose energy, and your muscles may cramp.

The American Council on Exercise recommends drinking one cup (250 mL) of water 20 to 30 minutes before exercising. (Tip: If you work out first thing in the morning, keep a glass of water on your bedside table and drink it when the alarm goes off.) For every 15 minutes of exercise, drink an extra cup of fluids. The harder your workout, the more fluids you’ll need. Hydrate afterward to replenish the body, ideally having another cup of water within 30 minutes.

As for sports drinks, says Bagshaw, if you’re on a weight-loss program, the calories make your workout almost redundant. “They may help replace electrolytes if you’re exercising for a few hours, but most gym-goers don’t need them.”

Fitness rule #2: Eat before—and after

“Think of your body as a furnace,” says Bagshaw. “If you start by throwing on big logs, it might not burn as well as if you put in small amounts regularly. We want to keep our metabolism stoked all the time.”

Before your workout, have protein and slow-burning carbohydrates together, such as a piece of whole-grain toast with peanut butter. Ideally, you’ll eat one to two hours before a workout, but if you work out first thing in the morning, grab at least a glass of juice first. Don’t work out on an empty stomach.

Afterward, refuel quickly. “Research suggests there is a 30-minute window post-workout when you want to consume a certain amount of carbohydrates and protein to fuel muscle growth,” says Bagshaw. (For more on protein, see Fitness Rule #7.) Have a snack, and then within an hour or two, a larger meal.

Fitness rule #3: Do your cardio

Oh, the excuses: I hate cardio! I can’t do cardio! Bagshaw has heard them all. But you should aim to do cardio training three to five times a week for 30-60 minutes each time—and you have to get your heart rate up. “We used to talk about a ‘fat-burning zone’ but today the consensus is to work out as hard and as long as you can; you’ll burn more calories overall.”

Fitness pros like Bagshaw determine intensity with the Borg Scale, which is based on your own perceived exertion and uses a scale of 20. Research states you should be exercising at an intensity between “fairly light” (10) to “somewhat hard” (13). Some research has shown that exercising at high-intensity intervals can be beneficial as well, if you’re fit enough to handle it. Whatever you choose—an aerobics class or the treadmill—get sweating!

Fitness rule #4: Do weights

“As we age we lose muscle mass, and it is imperative to replace it,” says Bagshaw. He recommends you weight-train two or three times a week and target all major muscle groups.

One of the biggest motivations? Whether you’re using weights, resistance bands or your own body, having more muscle mass generally means you have a higher resting metabolic rate, so you’ll burn more calories even when you’re not working out. Beyond looking fitter and trimmer, you’ll shift your fat-to-muscle ratio. Resistance training can help you reduce fat mass (and abdominal mass), which is related to risk of cardiovascular disease.

Fitness rule #5: Change it up

You start going to the gym, you lose a little weight—and then, it seems, you stop making progress. This happens to hard-core gym addicts too, says Bagshaw. The solution? You need to add the “confusion principle” to your workout. “Your body adapts to what you do, so you should switch your program regularly. This can mean changing your entire regimen, or factors of it.” When weight-training, try upping repetitions or load. For cardio workouts, gradually increase duration and intensity. And if you always head for the treadmill, try the elliptical or the bike instead. A trainer can help keep your workout interesting.

Fitness rule #6: Stretch after your workout

Stretching is important for many reasons: It improves flexibility and circulation, may help prevent injury and helps relieve stress. While the start of a workout should involve light cardio to get muscles activated, you should never stretch muscles that aren’t thoroughly warmed up. So, stretch only at the end of your workout. Be attentive to problem areas—if you’re prone to back injury, for example, stretch out the hamstrings, which affect the lower back. The best thing about stretching, says Bagshaw, is that it feels good and is relaxing.

Fitness rule #7: Don’t forget protein

Protein is a major building block for muscle, and is broken down and used to fuel muscle recovery after your workout. “You actually get stronger after the workout,” says Bagshaw. While working out, you break down muscles, and rebuilding occurs in the recovery stage 24 to 36 hours later, which is why protein after a workout is essential.

If you’re working out regularly, try to get protein with every meal or snack. “It’s slow to digest, and will keep you full for longer,” says Bagshaw. But watch serving sizes: One portion of chicken, for example, should fit into your palm.

It’s important to get protein from a variety of plant and animal sources, but Bagshaw says supplementing with whey protein powder is a good idea for a quick fix. It scores high on the biological value scale (a rating used to determine how the body uses the nutrient) and is an easily digestible form of protein. “A fantastic re-builder after exercise is a whey shake with fruit.”

A couple of fun tricks to stay fit

Bored with your same old gym routine? Doing an activity that’s both physical and fun, such as dancing or indoor rock climbing, is a super way to get in shape and stay motivated to exercise. “When a physical activity has fun aspects you’re more likely to make it a habit because it doesn’t feel like exercise,” says Ottawa exercise specialist Jennifer Greger. “Trying a new activity will also work your body and your cardiovascular system in a different way than your regular routine so you’ll see better results, especially if you do it at least twice a week.”
Whether you want to kick off a brand-new fitness regimen or add a little variety to your current routine, you’ll have a blast while burning calories with these eight fun activities.

1. Zumba

If you like to dance, you’ll love Zumba. This aerobic workout blends choreographed footwork and body movements from salsa, merengue, flamenco and other dances to sculpt your body and burn fat. When you’re grooving to the spicy Latin beats during a Zumba class you won’t even realize that you’re toning your abs, thighs, glutes and arms. Find a class near you at or pop in a DVD and try Zumba at home.

2. Hula-hooping

This 1950s craze is no longer just child’s play. Hula-hooping, or “hooping,” has re-emerged as a great cardio workout to slim your waist, hips, buttocks and thighs while toning your abdominals and lower back muscles. Hooping can be done indoors or out, on your own or with a group in a class setting.

To get started, you’ll need the right hoop, preferably a heavy, large one that is about waist high, says Montreal hula hoop instructor Rebecca Halls. “The children’s hoops sold in toy stores are too small and light.” Here’s the basic technique: hold the hoop at your waist, keeping your legs shoulder- or hip-width apart. With one foot in front of the other and your knees bent, spin the hoop around your waist, using small back and forth or side-to-side movements. Get hooping tips from instructional videos on YouTube or watch Hoopnotica: Hoopdance DVDs.

3. Pole dancing

You might feel a little silly walking around a brass pole for the first time—and you’re guaranteed a good giggle—but pole dancing can be a great way to get fit and boost your confidence. Usually done in a class setting, pole dancing is an aerobic workout that builds upper body strength, because you’re lifting your body off the pole, which tones your arms and shoulders and improves posture. “Sensual” fitness classes like pole dancing usually incorporate dance routines, spins on the pole and a floor routine for resistance training for the lower body.

4. Indoor rock climbing

Indoor rock climbing is an anaerobic workout that builds strength and balance and can burn up to 800 calories an hour. “It’s like doing yoga on a wall because you’re constantly shifting your weight so it builds muscles and strengthens your core,” says Maria Richardson, owner of Climber’s Rock in Burlington, Ont. “You’re using your legs to push yourself up the wall and your arms to pull yourself up, so you work muscles you didn’t know you had.”

At indoor climbing gyms, beginners usually start with bouldering (climbing shorter walls without a rope or harness) and top roping (climbing with an instructor or spotter using a harness or rope). Visit indoorclimbing.com to search for a list of indoor climbing gyms in your province and around the world.

5. Rope jumping

This full-body cardiovascular workout will make you feel like a kid again while strengthening your muscles and bones and improving your coordination. And just fifteen minutes of jumping rope burns about 200 calories.

To get started, you’ll need a good pair of cross trainers to absorb the impact in the balls of your feet and a thin plastic or cloth rope from a sports store. Before you skip, always start with a short warm-up. Here’s the basic technique: With your body slightly bent forward, your legs together and your arms close to your sides, jump over the rope. Make sure you land on the balls of your feet and don’t kick back; your knees should come up front. Aim for three 10-minute rope-jumping workouts every week.

6. Fencing

En garde! If you want a fast-paced aerobic workout and you love to compete, sign up for a fencing class. Like a physical chess match, where you learn to anticipate your opponent’s next move and react to it, fencing is an exciting mental and physical exercise. With its intense arm and footwork, fencing burns calories and improves speed, flexibility and coordination while toning the buttocks, stomach and thigh muscles.

Your local fencing club will provide the epée or foil, a mask and a jacket to protect your face, chest and arms during each fencing match or “bout.” Check with the Canadian Fencing Federation to find a fencing class in your area.

7. Teaming up

If there’s a sport you enjoyed as a child or have always wanted to try, such as softball, for example, find a local league and join a team, or organize your friends and family for regular pick-up games. You’ll be more motivated to exercise when you’ve got teammates waiting on you for practices and games and you’ll get so focused on the game and social aspects of playing on a team that it won’t feel like exercise.

Feeling unsure about your skills? Check with your local community centre for classes to learn the basics of the sport you’re interested in.

8. Skating

A super alternative to running because it’s easier on the joints, skating is a good aerobic workout that tones your lower body and builds leg strength. Both ice and inline skating are good calorie burners: a 143-pound woman burns about 330 calories during one hour of continuous skating.

Check with your local ice rink for public skating hours. If you don’t know how to ice skate, learn the fundamentals through classes for beginners of all ages.