When I was young and free and my imagination had no limits, I dreamed of changing the world.
As I grew older and wiser, I discovered the world would not change, so I shortened my sights somewhat and decided to change only my country.
But, it too seemed immovable. As I grew into my twilight years, in one last desperate attempt, I settled for changing only in my family, those closest to me, but alas, they would have none of it.
And now as I lay on my deathbed, I suddenly realize...If I had only changed myself first, then by example I would have changed my family.
From their inspiration and encouragement, I would have been able to better my country, and who knows, I may have even changed the world.
Inscribed on the tomb of an Anglican Bishop in Westminster Abbey (1100AD)
Wednesday, April 29, 2009
Tuesday, April 28, 2009
DO IT OUTDOORS Get out of the gym and take on the world
Our beautiful country has a lot to offer, with plenty of stunning beaches, gorgeous parks and spectacular bushland. So why do so many of us still exercise indoors? The outdoors has some of the best quality natural training equipment at convenient locations.
If you are thinking about breaking the gym habit and getting outside, there are 4 essentials for overall physical fitness, aerobic fitness, muscular fitness, core stability and flexibility.
Whether you create your own program or get the assistance of a Personal Trainer, having all 4 essentials can help you promote fitness that will last for a life time.
Aerobic fitness is anything that causes you to breathe deeper and faster which maximises the amount of oxygen in your blood. The better your aerobic fitness, the more efficient your heart and lungs are. So if the treadmill just doesn’t cut it anymore switch to some outdoor activities like walking, jogging, bike riding, swimming, water aerobics, stair or hill climbing, and roller-blading.
Muscular fitness is strength (resistance) type exercises. Strength training is any movement that places tension on a muscle that stimulates the laying down of more muscle fibres (myofibrils) therefore increasing the size of the muscle fibres. Strength training burns kilojoules more efficiently and increases the stability and strength of your joints. Outdoor examples include push ups and dips on a park bench, chin ups or pull-ups on bars at the park, and deep squats and lunges on the beach.
Core stability is having strength of the abdominal region (known as your core muscles) that stabilizes the pelvis to prevent injury of the lower back. Sit ups and crunches are not an effective means to train the abdominal region as they do not burn fat or stabilize the lower back. Outdoor examples include strength training exercises (see above examples) while contracting your abdominals at the same time. Draw your belly button in and brace your abdominals (like someone is about to punch you in the stomach). Also try some basic plank exercises on your hands or elbows to get you used to drawing that area in.
Flexibility training is a static maximum range of movement available around a joint. Stretching increases your flexibility, promotes better posture, and may help prevent injury. Set aside some time after each workout to do some stretching to maintain flexibility. Outdoor examples include yoga and tai chi at the park or beach and stationary stretching of muscles used during your workout. Use park benches and stairs for assistance. Hold all stretches for at least 20 seconds. Breathe deeply and feel yourself relax, take in some of that outdoor fresh air
Aim for a different outdoor location to mix up your routine. Outdoor activities allow you to progress the level of difficulty easily and change exercises when you want to. Create a circuit style regime such as this; 10 push ups, run up and down stairs, 10 lunges, run fast for 100 m, 10 dips, 10 squats, walk back and repeat.
Turn your car into a mobile gym. Have at the ready some dumbbells, a medicine ball, skipping rope, and a Swiss ball so you can stop at the park and do your own workout.
If you are thinking about breaking the gym habit and getting outside, there are 4 essentials for overall physical fitness, aerobic fitness, muscular fitness, core stability and flexibility.
Whether you create your own program or get the assistance of a Personal Trainer, having all 4 essentials can help you promote fitness that will last for a life time.
Aerobic fitness is anything that causes you to breathe deeper and faster which maximises the amount of oxygen in your blood. The better your aerobic fitness, the more efficient your heart and lungs are. So if the treadmill just doesn’t cut it anymore switch to some outdoor activities like walking, jogging, bike riding, swimming, water aerobics, stair or hill climbing, and roller-blading.
Muscular fitness is strength (resistance) type exercises. Strength training is any movement that places tension on a muscle that stimulates the laying down of more muscle fibres (myofibrils) therefore increasing the size of the muscle fibres. Strength training burns kilojoules more efficiently and increases the stability and strength of your joints. Outdoor examples include push ups and dips on a park bench, chin ups or pull-ups on bars at the park, and deep squats and lunges on the beach.
Core stability is having strength of the abdominal region (known as your core muscles) that stabilizes the pelvis to prevent injury of the lower back. Sit ups and crunches are not an effective means to train the abdominal region as they do not burn fat or stabilize the lower back. Outdoor examples include strength training exercises (see above examples) while contracting your abdominals at the same time. Draw your belly button in and brace your abdominals (like someone is about to punch you in the stomach). Also try some basic plank exercises on your hands or elbows to get you used to drawing that area in.
Flexibility training is a static maximum range of movement available around a joint. Stretching increases your flexibility, promotes better posture, and may help prevent injury. Set aside some time after each workout to do some stretching to maintain flexibility. Outdoor examples include yoga and tai chi at the park or beach and stationary stretching of muscles used during your workout. Use park benches and stairs for assistance. Hold all stretches for at least 20 seconds. Breathe deeply and feel yourself relax, take in some of that outdoor fresh air
Aim for a different outdoor location to mix up your routine. Outdoor activities allow you to progress the level of difficulty easily and change exercises when you want to. Create a circuit style regime such as this; 10 push ups, run up and down stairs, 10 lunges, run fast for 100 m, 10 dips, 10 squats, walk back and repeat.
Turn your car into a mobile gym. Have at the ready some dumbbells, a medicine ball, skipping rope, and a Swiss ball so you can stop at the park and do your own workout.
Wednesday, April 15, 2009
11 Reasons NOT to Start an Exercise Program - And great solutions to get you started
1. I don’t want to miss my favourite TV shows.
Solution: We all love our favourite TV shows. So the simple solution is to tape it while you are out exercising (or download from the net) and watch in a more convenient time (This way you can fast forward past the commercials). You can watch your favourite TV show while pounding the treadmill at the gym. Most gyms have headsets that you can listen and watch TV while you exercise. You can set up your exercise routine or treadmill at home to do while watching your favourite show at home.
2. But it’s raining
Solution: This is a perfect time to do a home workout. A basic home workout can utilize just a few basic items like dumbbells and resistance bands or pantry items like tins of baked beans and a bag of rice. If you are stuck in a hotel room you can spice up your usual workout routine with walking or running up and down stairs in the fire escape.
3. I have no time
Solution: Look at daily activities as an opportunity to exercise. Combine things that you do anyway with your training. Set up meetings while you take a walk. Exercise outdoors while spending time with your loved ones. Take a group exercise class at your gym while looking for a date.
4. I need my sleep
Solution: Improved sleeping patterns are almost guaranteed when starting an exercise program. Scheduling your exercise as a priority in your day assures your productivity with everything that you do. As a result of being more productive, you have accomplished more in your day, being more satisfied.
5. I don’t have the energy
Solution: The first thing you have to look at when you don’t have enough energy is what you eat. When you don’t have enough of the right fuel in your body you get tired. Having enough to eat means consuming lots of good nutritious food. You wouldn’t feed a Ferrari cheap fuel and still expect it to perform would you?
6. I don’t like going to the gym by myself
Solution: It’s all too easy to blame others if we have not been serious about our training. If you make going to the gym a routine, you will meet others who go at the same time as you do.
7. I don’t know how to work those tricky machines
Solution: Starting on any new gadget can be daunting. I recommend asking for assistance to get you started. Most machines have a basic setting. Make it a point to learn 1 new machine per week to broaden your awareness and interest in what you are doing.
8. I need to stay home and be with the kids
Solution: Find a gym with a crèche to use while you and your partner exercise. Answer 2. Go through the weekly calendar with your partner and take turns on which days you will exercise and which days you will spend time with the kids.
9. When I lose weight, then I will start exercising
Solution: Most people feel a little self conscious about being seen less than perfect when they first start exercising. What will others say when they discover all my hidden lumps and bumps in my shorts and t-shirt? What will they think if they see I am not as fit as I pretend to be? These barriers are what stop you from getting started in the first place. Just make a start and stop with the barriers.
10. I don’t have any exercise clothes
Solution: Don’t get caught up in the hype of wearing the latest sports logo to start an exercise regime. As long as what you are wearing is comfortable (including chafing or irritation) and you can move in it you have no excuse not to exercise. It is worth investing in clothes and shoes that support your body for the type of exercise you are doing. Wearing good supportive shoes for running activities, a supportive bra (for women), and clothing that protects you from the elements is essential for comfort.
11. I don’t want to spend $$ on a gym membership
Solution: Don’t. Who says you need a gym membership to get fit? Take up walking, running or bike riding. If you want to join a gym, then ask for a trial month or negotiate fees.
Solution: We all love our favourite TV shows. So the simple solution is to tape it while you are out exercising (or download from the net) and watch in a more convenient time (This way you can fast forward past the commercials). You can watch your favourite TV show while pounding the treadmill at the gym. Most gyms have headsets that you can listen and watch TV while you exercise. You can set up your exercise routine or treadmill at home to do while watching your favourite show at home.
2. But it’s raining
Solution: This is a perfect time to do a home workout. A basic home workout can utilize just a few basic items like dumbbells and resistance bands or pantry items like tins of baked beans and a bag of rice. If you are stuck in a hotel room you can spice up your usual workout routine with walking or running up and down stairs in the fire escape.
3. I have no time
Solution: Look at daily activities as an opportunity to exercise. Combine things that you do anyway with your training. Set up meetings while you take a walk. Exercise outdoors while spending time with your loved ones. Take a group exercise class at your gym while looking for a date.
4. I need my sleep
Solution: Improved sleeping patterns are almost guaranteed when starting an exercise program. Scheduling your exercise as a priority in your day assures your productivity with everything that you do. As a result of being more productive, you have accomplished more in your day, being more satisfied.
5. I don’t have the energy
Solution: The first thing you have to look at when you don’t have enough energy is what you eat. When you don’t have enough of the right fuel in your body you get tired. Having enough to eat means consuming lots of good nutritious food. You wouldn’t feed a Ferrari cheap fuel and still expect it to perform would you?
6. I don’t like going to the gym by myself
Solution: It’s all too easy to blame others if we have not been serious about our training. If you make going to the gym a routine, you will meet others who go at the same time as you do.
7. I don’t know how to work those tricky machines
Solution: Starting on any new gadget can be daunting. I recommend asking for assistance to get you started. Most machines have a basic setting. Make it a point to learn 1 new machine per week to broaden your awareness and interest in what you are doing.
8. I need to stay home and be with the kids
Solution: Find a gym with a crèche to use while you and your partner exercise. Answer 2. Go through the weekly calendar with your partner and take turns on which days you will exercise and which days you will spend time with the kids.
9. When I lose weight, then I will start exercising
Solution: Most people feel a little self conscious about being seen less than perfect when they first start exercising. What will others say when they discover all my hidden lumps and bumps in my shorts and t-shirt? What will they think if they see I am not as fit as I pretend to be? These barriers are what stop you from getting started in the first place. Just make a start and stop with the barriers.
10. I don’t have any exercise clothes
Solution: Don’t get caught up in the hype of wearing the latest sports logo to start an exercise regime. As long as what you are wearing is comfortable (including chafing or irritation) and you can move in it you have no excuse not to exercise. It is worth investing in clothes and shoes that support your body for the type of exercise you are doing. Wearing good supportive shoes for running activities, a supportive bra (for women), and clothing that protects you from the elements is essential for comfort.
11. I don’t want to spend $$ on a gym membership
Solution: Don’t. Who says you need a gym membership to get fit? Take up walking, running or bike riding. If you want to join a gym, then ask for a trial month or negotiate fees.
Wednesday, April 8, 2009
5 self motivation secrets that work
We all know that we can learn lots of ways to improve our lives yet we lack the enthusiasm to put it to action. Most people have found themselves staring blankly at a computer screen, unable to get motivated.
Even for people who are normally very motivated, there are times when motivation simply does not exist and can result in not getting started on important tasks at all.
Lacking motivation for too long can lead to a pothole of guilt, frustration and disappointment.
Whether you are low on motivation for a day or if it has been a long term problem, the good news is there is an answer to get you out of the pothole.
There may be hundreds of motivational techniques out there but, below are 5 of the best strategies that consistently work when used, to get you off your butt and into action.
1. Communicate with others what you are going to do – Sharing what you want to do with others will get you fuelled with energy and enthusiasm and out of your slump. As an example, once I tell my husband that I am about an article I am about to write, I am out of my slump and back at the laptop.
2. Find the good reasons - Good salesmen have known this secret for years. They can truly interest you and stimulate your desire by having you imagine within minutes the dream life you will have if you buy their product. Learn to be your own salesman. Relate it in your mind to the greater goal to excite and inspire yourself to take action. “I don’t like to exercise, but I don’t have a problem with motivation when it comes to going for a walk along the beach on the weekends.” Any simple thing that you do has lots of good reasons behind it, even the tasks you don’t like. If we hate our job, you can find the good reasons knowing that it is a vehicle to our lifestyle outside of work.
3. Find your pain – Mentally link pain with not getting into action. It is the consequences that will happen when you lose your job because you decided to sleep in, or when you have to buy a new wardrobe of clothes because you are getting fat by eating too much. Just imagine what would happen if you don’t do what you need, or know you should do.
4. Know your energy boosters – You need energy for self motivation. Who are the energy vampires in your life? Get to know the amount of sleep you need for you to work at optimal levels, the amount of caffeine you should avoid, the amount of exercise you need to boost your daily energy, and the foods which provide you with what your body needs. There are foods and pills to give you a short term fix but will have you come crashing down and kill motivation. Don’t feel guilty if a walk to the park or a 10 minute meditation session, if it will have you come back feeling inspired and mentally ready for anything.
5. Take the first small step – Take the first step, take any small step, it doesn’t matter. If you commit to cleaning up your desk at work and it looks like too big of a job, just make a start on one area. You will soon want to finish the whole lot. Taking any little step towards your goals and you will find that you will break down bigger goals into little steps.
If you are motivated enough to read this far then you will be just fine. If I had to write another strategy it would be to add humour with a good laugh. Self motivation depends on it.
Even for people who are normally very motivated, there are times when motivation simply does not exist and can result in not getting started on important tasks at all.
Lacking motivation for too long can lead to a pothole of guilt, frustration and disappointment.
Whether you are low on motivation for a day or if it has been a long term problem, the good news is there is an answer to get you out of the pothole.
There may be hundreds of motivational techniques out there but, below are 5 of the best strategies that consistently work when used, to get you off your butt and into action.
1. Communicate with others what you are going to do – Sharing what you want to do with others will get you fuelled with energy and enthusiasm and out of your slump. As an example, once I tell my husband that I am about an article I am about to write, I am out of my slump and back at the laptop.
2. Find the good reasons - Good salesmen have known this secret for years. They can truly interest you and stimulate your desire by having you imagine within minutes the dream life you will have if you buy their product. Learn to be your own salesman. Relate it in your mind to the greater goal to excite and inspire yourself to take action. “I don’t like to exercise, but I don’t have a problem with motivation when it comes to going for a walk along the beach on the weekends.” Any simple thing that you do has lots of good reasons behind it, even the tasks you don’t like. If we hate our job, you can find the good reasons knowing that it is a vehicle to our lifestyle outside of work.
3. Find your pain – Mentally link pain with not getting into action. It is the consequences that will happen when you lose your job because you decided to sleep in, or when you have to buy a new wardrobe of clothes because you are getting fat by eating too much. Just imagine what would happen if you don’t do what you need, or know you should do.
4. Know your energy boosters – You need energy for self motivation. Who are the energy vampires in your life? Get to know the amount of sleep you need for you to work at optimal levels, the amount of caffeine you should avoid, the amount of exercise you need to boost your daily energy, and the foods which provide you with what your body needs. There are foods and pills to give you a short term fix but will have you come crashing down and kill motivation. Don’t feel guilty if a walk to the park or a 10 minute meditation session, if it will have you come back feeling inspired and mentally ready for anything.
5. Take the first small step – Take the first step, take any small step, it doesn’t matter. If you commit to cleaning up your desk at work and it looks like too big of a job, just make a start on one area. You will soon want to finish the whole lot. Taking any little step towards your goals and you will find that you will break down bigger goals into little steps.
If you are motivated enough to read this far then you will be just fine. If I had to write another strategy it would be to add humour with a good laugh. Self motivation depends on it.
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