6 Things A Norwegian Fable Teaches Us About Healthy Perseverance Part 1
Author, H. Besser, in his book, "Perseverance:
How To Develop It," shares a Norwegian fable
about a man who left his hometown to rejoin
his fiancée. They were to get married when
he arrived. On the way he chose to take a different route
because the direct route to his fiancée was
boring and lacked adventure. Eventually, the
man forgot about his original objective of
meeting his fiancée and spent years on a
journey to "no where." More years passed before
he realized how far he was off of his original
path. As he retraced his steps to get back, his
fiancée stopped waiting and married another.
By the time the man reached his original
destination, he was much older, alone and
poor and had nothing to show for his long journey. Here are 6 things you and I can learn about
perseverance from the man in the
Norwegian fable: 1. Know what you want to achieve as it relates
to your health and stay focused on it.
The goal of the man in the fable was to
meet his fiancée in another town
to get married. The key to identifying and
achieving your goals and dreams is to know what
you really want. For example, you decide to
take advantage of the free six-month health
club membership you won at your company's picnic
because you're appreciative of the gift. However,
the results of your annual physical showed that
you should lose about 20 pounds. What you really
want is to look and feel healthier by lowering
your cholesterol and getting your body toned.
Know what you want and stay focused on it. 2. Expect distractions along your journey to the
goal and dream you desire. The man in the fable
knew the direct route to get to his fiancée, but
chose an alternate route because the one he was
on was boring and monotonous. In time that road
became boring too and he was looking for another
route. If you don't keep your goal in mind, it's
easy to stay in bed when it's raining or
snowing outside even though you told yourself
you're going to the gym three times a week
to tone up to feel healthier. When distractions come, have a plan of action to
counteract the distraction. Your plan of attack
could include an accountability partner, mentor
or coach. It could also be to say your goal aloud
to affirm what you want to achieve throughout
the day. Know what you want and stay focused on it. 3. Take the time to think about why you want to
achieve your goal. The man in the fable was more
concerned about the journey than the reason for
arriving at his destination. Your reason for
accomplishing something must be big enough to
keep you focused on the direct route regardless
of what is going on around you. In our example,
ask yourself why do you want to feel healthier.
Make it a big enough reason to spark excitement
and passion. Your big reason might be that a
certain disease runs in your family and by being
more conscious of what you put in your body and
exercising regularly, you don't have to become a
statistic. In fact your goal is to become a
success story so that other members in your family
see what is possible by looking at your life. Know
what you want and stay focused on it. In Part 2 of '6 Things A Norwegian Fable Teaches Us About Healthy Perseverance,' I'll share 4 more tips to keep you focused on your goal. Robin Kegler is your "Unofficial Midwife" and Professional Coach to help you give birth to your life dreams. As a master teacher, trainer and speaker, Robin shows you how to create a prosperous, meaningful life and business using the one idea you've always carried in your heart to realize your life dreams and impact 'your world'. To receive 10 perseverance tips on audio fr^ee and the book, Perseverance: How To Develop It" by H. Besser to achieve the success you want, visit http://www.fanningtheflame.net/besserbonus.htm To jumpstart your life and business visit http://www.fanningtheflame.net
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Welcome to article number 4 in our series "Bodybuilding Sins That Cause Back Pain and Missed Workouts". In this article we are going to talk about how bodybuilders tend to create massive muscle imbalances and what you can do to not be one of them.
If you missed the first article, you can read it by clicking on the link below.
Here's a breakdown of the articles to look for:
1. Article:1 - Choosing The WRONG Exercises
2. Article:2 - Training Variations for Pain Relief and Maximum Results
3. Article:3 - Targeted Stretching
4. Article:4 - Targeted Exercises
5. Article:5 - Rest, Recovery, and Injury Prevention
Article:4 - Targeted Exercises
What is a Targeted Exercise and Why You Need To Be Doing Them?
While performing three different exercises for each area of the chest may sound "targeted" and it may work great for targeting the chest itself? this is NOT what we mean by targeted?
What we are talking about is choosing exercises with more than just size increases in mind? remember, there is far more to muscle than just how it looks? You can be really big, but also weak, slow and inflexible.
To drive this point home some more, remember the "Turtle Back Syndrome" we covered in article #1? So many body builders are plagued with this gruesome condition and they don't even know it! Are you?
The Turtle Back condition is a direct result of too much focus on building up the pecs and lats and not enough focus on the upper back. Also, the lack of focus on flexibility in the chest and shoulders makes it even worse?
Not only does this look stupid, but it sets you up for back, neck and shoulder problems like rotator cuff tears and the like? and I know you don't want any of those!
So by targeted, we mean exercises that will not just develop muscle strength and size, but more importantly work towards correcting muscle imbalances which will mean less pain and missed workouts, better performance and function, and most of all better and balanced total body development!
So How Do You Find Out Which Ones You NEED To be Doing?
As we discussed in the previous article on "Targeted Stretching", it's very important to know before hand what stretches you actually NEED to be doing? the same applies to exercises?
and the ONLY way to find out what specific areas you need to target is to perform physical evaluations so you can pin point the weak muscles that need strengthening and the tight muscles that need stretching.
We have developed a series of simple assessments you can do yourself to identify the muscles imbalances you have?
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Plus, even if you don't have any pain or injuries now, it would be very wise to learn how to assess yourself so you can target your training now before you create an injury, which not only will slow down your training and progress, but it can also become a life-long struggle with pain and a serious loss of your strength, size and fitness.
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Mixing Things Up
To say that the human body is an amazing machine is an understatement, especially when it comes to diet and exercise. Our bodies are constantly trying to achieve a state of homeostasis. The human body over time will make adjustments to try and adapt to its current environment.
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Interval Training
Are you in an exercise rut? Do you want to kick your fitness level up a notch and increase your endurance? Would you like to add more intensity to you workout? Interval training is a good way to achieve all of these goals in a safe and systematic manner.Interval training is simply a matter of alternating high intensity exercise and low intensity exercise. It allows one to get the benefits of the high intensity work while giving the body some rest time. It allows one to extend a workout time period and build endurance gradually.Running on a flat surface burns calories and gives your heart and lungs a great cardiovascular workout. Running up hill challenges your muscles, heart, and lungs, burning more calories and providing additional toning. But taking a 30 minute run up hill or on a steeply inclined treadmill would quickly exhaust most of us, or likely force us to stop early. However, running up hill then back down, or up hill then on flat ground would allow for high intensity work counter balanced by intervals of slower periods of active recovery. Interval training burns more calories and pumps more blood than continuous lower intensity exercise because it includes intervals of energy and oxygen-hungry work.Because interval training burns a lot of calories and provides good muscle work, it may help you save time. A pound of feathers weighs the same as a pound of bricks. Likewise, running one mile burns the same number of calories as walking one mile. But walking one mile takes a lot more time. If your goal is calorie burning and toning, and you are short on time, then interval training does more, faster. Just remember that improving cardiovascular health requires aerobic exercise of 30 ? 60 minutes, so don't make all of your workouts quickies, save those for when you're in a rush. Interval training can also be helpful if your goal is to move yourself up to the next level of endurance and fitness. Maybe you have been trying to start a running program, but can't seem to maintain such a demanding exercise. Interval training is, in fact, one of the most effective ways to train the body. Marathoners commonly use this method to train for an up-coming race. A good program is to run for 4 minutes then walk at a good clip for 1 minute, or do a 3/2 interval. Your body will work hard then rest (while remaining active), work hard then rest. Your heart, lungs and muscles will make the transition to running, running farther, or running faster in a safe and productive manner. There are a lot of ways to add intervals to your workout. If you are already a runner add hills or speed segments. If aerobics classes are your genre, add explosive moves like jumps or sprints. Include segments of speed walking in your normal walking routine or take the incline of your treadmill up a little higher at timed intervals.Interval training is productive and can add excitement to your ho-hum exercise routine. Doing interval work in place of your normal routine, once a month, once a week, or once a day, is a good and effective plan. E-mail me if you need suggestions on how to intensify, endure and enjoy. You'll be glad you did.
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Optimize Your Exercise: Maximizing the Time Spent Working Out
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5 Mistakes People Makes When Doing a Workout Program
When you start out with a workout program - whether the purpose is weight loss exercise or another - you have started a training process that hopefully is going to last for a while. It is important that you are aware of some factors that can decrease your motivation for the exercising or even damage your health - while you are executing your training program. Even a few minor mistakes in your workout can easily accumulate to bad habits over time, kicking you off track, and that is not the purpose with good exercise. Below I'll go through a few of these.
Exercise and the Time Clock
I have to admit that I sometimes find it amusing when someone knows I am a trainer and proceeds to elaborate on the hours that they spend in the gym. One example was a few years back when I was introduced to a nice young women, who proceeded to tell me that she went to the gym twice a day, an hour each time. Unless this second hour was spent in the jacuzzi or making up for lost time due to chatting with fellow gym-goers during the earlier timeslot, I would be leary. Instead of being impressed by her exuberant enthusiasm for working out, my thoughts were that one of those hours might be better spent in a counseling office. Excessive exercising is unsafe and a sign of other deep-rooted problems. So, the question remains how many ticks on the clock should pass before you head for the locker room? And what compels a person to go way overboard in their exercise routine?
Health Tips For Busy People: Healthy Diet & Exercise In the Office
Many women's lifestyle magazines frustrate us by providing exercise regimens for work and then adding: "You can do this exercise in your office!" What about those of us who work in a cube or other small space (with no floor space for Pilates-style stretches) that's not very private (do you really want your boss to wander by right when you're doing jumping jacks?). Even if you are cube-confined, you can maintain your health in a cube.
Why You Should Learn Tai Chi
Learning Tai ChiTai Chi combines movement, meditation and breathing,
to enhance the flow of vital energy in the body, to increase both physical and
mental well-being.Tai Chi is one of the most broadly applicable systems
of self-care in the world and is suitable for both young and old alike.In
China, it is estimated that 300 million people alone practice Tai Chi.Tai
Chi however is not just practised in China, in the 20th century it spread throughout
the world and as we enter the 21st century, it is more popular than ever.Tai
Chi - The FormThere are several styles of movement and approaches to
Tai Chi, some of them historic and some developed in recent years.Each
has its own individual charteristics and carries the name of the clan or family
who developed it i.e. Yang, Chen, Wu, Sun etc.All the principles of
Tai Chi are put into practice in a non stop sequence of moves called the form.Each
Tai Chi style has its own distinctive way of presenting the form in terms of:
The postures included, the order in which they appear, the way they are performed
and finally, how long the form actually takes to complete.Although the
different styles of Tai Chi present the form in different ways, the purpose
and the philosophy behind them is the same.Tai Chi & HealthWhen
Tai Chi is practised, the movement creates streams of energy to flow through
the body.In the philosophy of Tai Chi, it is said Chi (life energy)
follows the mind, each posture and movement creates a different energy flow
that, has a benifital overall affect on overall well-being.Tai Chi stimulates
circulation, aligns the skeleton and joints correctly, stimulates the organs
of the body and helps digestion.It increases muscle tone, strength,
improves balance and co ordination and improves breathing.Tai Chi does
not just provide physical benefits; by raising energy levels, it also affects
the mind and the spirit.Tai Chi focuses thought, so that mind and body
energy works together as one. When practising Tai Chi, people find that they
are not just physically fitter but, happier, more alert, have greater mental
focus and are more creative.It is this harnessing of mental and physical
energy that makes Tai Chi not just a form of exercise; it makes it a life enhancing
experience.Learning Tai ChiTai Chi is an exercise for people
of all ages and all levels of fitness.The movements of Tai Chi are non-strenuous,
relaxed, slow moving, soft, and flowing.It has often been described
as moving meditation, as it relieves stress and improves concentration.It
is the gentleness and slowness of Tai Chi that makes it so applicable to everyone
as a form of exercise.When you watch Tai Chi being performed, it looks
effortless but this comes from a considerable amount of practice.When
taking up Tai Chi it is best to pick an experienced teacher, who can guide motivate
and encourage you. Simply, go with someone you are comfortable with.The
style of Tai Chi you pick Chen, Yang, Wu, Sun or any other form, is down to
personal preference; the benefits described however apply to all styles.
Recognize Your Motivation to Exercise
The positive effects of exercise have been documented and reported through every media outlet available. You can probably walk up to anyone on the street and ask them the positive benefits of exercise and they can most likely list them. If everyone knows why we need to exercise, why aren't we? The answers are most likely more complex than we think.
Get Moving...The Benefits Will Last a Lifetime!
The benefits of physical activity are numerous and very well documented. Aside from substantially reducing the risk of dying of a heart attack, regular physical activity decreases the risk for stroke, diabetes, high blood pressure and certain forms of cancer. Regular physical activity helps to build and maintain healthy bones, muscles, and joints and reduces the risk of arthritis and osteoporosis. Regular physical activity helps reduce the symptoms of arthritis and degenerative joint disease and reduces the falls among older adults. Regular exercise has even been shown to reduce symptoms of anxiety and depression. As overwhelming as these benefits are, the sad fact is that less than half American adults do not get enough physical activity to provide health benefits. Less than 25% of adults are not active at all in their leisure time. The good news is, it's never too late to reap the benefits of an active lifestyle.
Struggling To Keep Your Workout Schedule? So am I!
Sometimes following a fitness program or workout schedule is not quite as do-able as the folks writing the advice make it sound. I suppose the idea is to tell you what you should be doing to achieve your fitness or weight-loss targets, but you know sometimes life gets a bit in the way of all these plans, and there is just no way you can follow your intended program.
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