Watch what you say! Do you realize the impact that your words have on your behavior? If you keep taking your words for granted, they will keep taking you further away from your goals and your ultimate body.
Let's take the word, hope, for example. Hope can be a horrible thing! Do I have your attention yet? Good. Now follow me.
I hear this word being used almost on a daily basis by clients and friends. They say, "I hope that I can stay on the meal plan this weekend"..."I hope that I find the energy to hit that cardio with intensity"..."I hope that I can lose this final 5-10 Lbs". I Hope...I hope...I hope.
What are they really saying? I can tell you what they're saying. They're saying, I wish. I wish I could eat clean this weekend. I wish I could lose this last 5 Lbs. I wish I could get stronger, leaner, tighter...whatever. It's all just wishful thinking.
Yes, hope in its ultimate reality is a beautiful thing. In fact, the word hope if used properly and in the right context can bring new life . But we're not talking in the biblical or spiritual sense here. No, we're talking with language that we know and use every single day in common conversation. And in this culture, the word hope is nothing more than an expression of longing. Unfortunately, this does NOT help to condition your mind for success since you have spent years of your life "wanting" certain things but not always getting them. Again, it goes back to wishful thinking.
Your words shape your thoughts and your thoughts shape your actions. Ever hear someone say this: "I just look at food and I gain weight." This is a sure way to set your mind against you in more ways than you can ever imagine.
Your mind is very complex organism. If you believe your thoughts, they are real to you regardless of whether they are true or false. Now consider how serious that is to your behavior. It is imperative to ALWAYS think and speak positively about yourself and your actions. Is it easy? No. But will it change your life? Yes! Your thoughts are shaping your destiny.
Let me give you an example. This is a true story based on my own personal experience. No, this is not typical. But hey, I'm not typical :) Here goes...
This story goes back about 15 years. I was in the gym and trying to break a new bench press record. My body was totally shot and drained. But, as tired and weary as my body was, my mind was far worse. I had nothing left. I mean, I was spent. Sometimes all the years of mental training in the world just can't give you everything you need. This was one of those days...or so I thought. My friend took the barbell off the bench and I grabbed the 485 Lbs in my hands. I said, "I got it!"
As I lowered the bar to my chest, I could feel the weight was not going back up. Ever been there? Well, it landed on my chest and I pushed but couldn't get it up. I was not happy. As I got up from the bench a guy in the gym came up to me and said, "Hey, it's not your day. We all have our days big boy. Save it for tomorrow."
Oh no you didn't! I wanted to rip him open. But at that moment my competitive nature took over my roughneck attitude (rare for me), and I made the following wager. I said, "Hey, who are you talking to? You don't know me, man. How about you put your money where your mouth is."
He said, "What do you mean? I didn't mean anything by it. Really. Sorry if I offended you." I said, "No, you didn't offend me. You just pissed me off. And that, will cost you." He said, "Wait a minute. I'm sorry." I said, "No, I mean COST you money as in I want to make a bet with you. How much weight just fell on my chest?"
He looked at the bar and did the math. Then he said, "490 Lbs." I said, "Ok. What if I add another 20 lbs to that bar? Do you think I can get it?" He said, "No way. The 490 landed on you. How you going to get 510 Lbs? " I said, "I got $50 that says I will get it up."
He turned and said, "You're on!"
At this point, we had at least a dozen people gathering around us to watch this. My training partner put another 20 Lbs on the bar and shook his head. His exact words to me were, "T, T, you're crazy man." I smiled and said, "This is no time for compliments."
It was then that I got completely focused in my own mind. I shut out everything and everyone and I began to do some extreme visualization techniques. I grabbed the bar and my partner lifted it off and gave it over to me. I pressed it up for 3 full reps. Not one rep. Not two reps. But Three! I got up, turned to the barbell and said, "You lose."
That was not only a new bench press record for me that day, but a mental awakening like never before. I mean, I knew the power of my mind was vast, but I had no idea the depths stretched so great physiologically and physically.
Contact us at Long Island NY Personal Trainers if you want to schedule a Free consultation. We here at Long Island Personal trainer train people from all walks of life. We also offer Online Personal Training.
Monday, January 24, 2011
Friday, January 21, 2011
This ONE Trick will Help you Burn Fat!
There are many reasons why it is extremely important to understand how the body gets obese and to grasp all of the factors that go into gaining excess fat.
But the main reason why you should take the time to understand how the body becomes fat is because it will give you the basic plan that you need to lose consistent weight on a regular basis without always struggling to make sense of why a particular diet isn't working for you.
Do you believe that calories in and calories out is the only real principle worth following? If so, then you are wrong. Let me ask you a question. How many times have you endured a genuine, disciplined caloric deficit only to still watch the scale not budge? Many times, right? There is a reason for that and it has to do with your hormones.
The main culprit in most bad hormonal situations is insulin. Insulin has been touted the storage hormone because when we eat processed foods like simple sugars-- breads, pasta, sweets and all the rest--our body releases insulin to process and metabolize the excess glucose in your system. Unfortunately, it does so by working in overdrive and quite often releases too much, which then increase fat stores and also drops blood sugar leading to intense cravings and mood swings later on.
The trick to controlling your insulin release and blood sugar levels is to eat small, frequent snacks in a very consistent pattern. Now you probably have already heard about eating 5-6 small meals per day--breakfast, lunch, dinner and a couple of snacks.
However, the key to controlling insulin is to eat more frequently but less calorically. For instance, try eating a small handful of almonds and 1-2 ounces of low-fat cottage cheese every 1-2 hours instead of eating a higher calorie snack every 2-3 hours. What you will find is that this one simple trick can speed up your metabolism and also control insulin release throughout the day. This leads to ongoing, healthy weight loss.
If you follow this little technique and trick, you will also experience less cravings throughout the day. However, remember, you must do your best to make sure that your main meals are not high in calories or carbohydrates. This will send a tidal wave of insulin into your system and undo an entire days hard work. Keep the meal sensible and healthy. Lean and green is best. Lean would be white meat source of protein like chicken, turkey or fish and green would be leafy vegetables like spinach, broccoli or asparagus.
As a long Island Personal Trainer, we are always empowering our clients with the knowledge to understand all aspects of fat loss. To hire one of our long Island NY Personal Trainer, please visit our website. We also hold long Island Fitness classes.
But the main reason why you should take the time to understand how the body becomes fat is because it will give you the basic plan that you need to lose consistent weight on a regular basis without always struggling to make sense of why a particular diet isn't working for you.
Do you believe that calories in and calories out is the only real principle worth following? If so, then you are wrong. Let me ask you a question. How many times have you endured a genuine, disciplined caloric deficit only to still watch the scale not budge? Many times, right? There is a reason for that and it has to do with your hormones.
The main culprit in most bad hormonal situations is insulin. Insulin has been touted the storage hormone because when we eat processed foods like simple sugars-- breads, pasta, sweets and all the rest--our body releases insulin to process and metabolize the excess glucose in your system. Unfortunately, it does so by working in overdrive and quite often releases too much, which then increase fat stores and also drops blood sugar leading to intense cravings and mood swings later on.
The trick to controlling your insulin release and blood sugar levels is to eat small, frequent snacks in a very consistent pattern. Now you probably have already heard about eating 5-6 small meals per day--breakfast, lunch, dinner and a couple of snacks.
However, the key to controlling insulin is to eat more frequently but less calorically. For instance, try eating a small handful of almonds and 1-2 ounces of low-fat cottage cheese every 1-2 hours instead of eating a higher calorie snack every 2-3 hours. What you will find is that this one simple trick can speed up your metabolism and also control insulin release throughout the day. This leads to ongoing, healthy weight loss.
If you follow this little technique and trick, you will also experience less cravings throughout the day. However, remember, you must do your best to make sure that your main meals are not high in calories or carbohydrates. This will send a tidal wave of insulin into your system and undo an entire days hard work. Keep the meal sensible and healthy. Lean and green is best. Lean would be white meat source of protein like chicken, turkey or fish and green would be leafy vegetables like spinach, broccoli or asparagus.
As a long Island Personal Trainer, we are always empowering our clients with the knowledge to understand all aspects of fat loss. To hire one of our long Island NY Personal Trainer, please visit our website. We also hold long Island Fitness classes.
Thursday, January 13, 2011
The Benefits of a Stability Ball
If there is one piece of equipment you should not miss in your training, it's the stability ball. The market comes up with new training tools all of the time. Most of them are worthless--especially the abdominal gadgets. However, if you're looking for something that is guaranteed to work and come in handy no matter where you are, purchase and use the stability ball.
What Is a Stability Ball?
This is a large and inflatable ball used as exercise equipment. Despite being air-filled, it is generally heavy-duty and capable of holding 500 to 700 pounds of weight (depending on the quality). It is comfortable and gives good support. It perfectly suits the trainee as it easily goes with the structure of the body.
This exercise tool is also sometimes known as the physioball or the Swiss Ball.
The good thing about using the stability ball is it reduces the perception of 'working' in training, especially for beginners. It gives some element of 'play' as you get rough with the training. It adds some fun and excitement as you advance in the movements and techniques.
Another good point with the ball is that it can be used by anybody. No fitness level is required. It is very portable and light weight, easy to bring along even when traveling. It is also inexpensive compared to other pieces of exercise equipment and it could last for a very long time.
How Stability Balls Came About?
The use of the stability balls for training can be traced in rehabilitation. As early as the 1900's, physical therapists have been using balls in addressing the neurological disorders of their patients.
Then, in the early 1960's, Aquilino Cosani, an Italian toy maker, made the ball and sold it, known then as the 'Gymnastik.' Two decades after, Cosani came up with a company called Gymnic and became the major supplier of the stability ball to most rehabilitation programs and centers.
The ball then shifted from the rehabilitation to the athletic area, in the 90's. It was used to condition the body of professional athletes. From then on, the ball became very prominent in the fitness community.
At present medical specialists and fitness professionals very much recommend the use of the stability ball by the public. It serves more than solving physical problems. It is good in preventing you from having one.
What Are the Benefits of Using a Stability Ball?
The stability ball definitely is best to improve the strength of the abs and the lower-backs. It improves as well the functional strength, balance and flexibility of the body.
1. Proper Alignment
Using the ball during training will test the body to make use of the different parts to maintain the proper balance. The dynamic movements during exercise will improve the natural motor reflexes of the body as different muscles are utilized in movement, especially the ones that are not normally used. The challenge posed by the ball is to maintain balance. As one aims to get the proper balance, the alignment of the body parts is also improved.
2. Great Abs
For people working out to achieve great abs, this ball can definitely target the abdominal area. The abs and the back muscles are simultaneously moved as you work out your balance. The use of medicine balls or weights can increase the intensity of the abdominal exercises, as well.
3. Muscle Strength and Endurance
The stability ball can help in alleviating any back pain and preventing one in the future. As all the major muscle groups are exercised, the muscle tone, strength and endurance are also improved. Thus it gives the body flexibility, stability and resistance.
4. Core Stability
This concerns the major muscles that helps stabilize and support all of the body movements. This is made up of back and the deep abdominal muscles. With the ball, no matter how 'deep' or 'into the core' these muscles are, they are still exercised. This is something only the stability ball can guarantee.
5. Stretching
The ball is a good companion during stretching exercises. With this, you can easily move into and move out of different stretching positions.
6. Losing Weight
Of course, with all the good benefits of using the ball, you will not miss out on the aspect of losing weight. With regular exercises and trainings done with the stability ball, a person can lose some unwanted pounds as the body is firmed.
Of course, as with any piece of exercise equipment, one needs to be careful and use proper form and technique.
In closing, As a long island personal trainer , the stability is ball is defintiely something that I use with all of my clients.
Find free resources here: personal trainers long island
What Is a Stability Ball?
This is a large and inflatable ball used as exercise equipment. Despite being air-filled, it is generally heavy-duty and capable of holding 500 to 700 pounds of weight (depending on the quality). It is comfortable and gives good support. It perfectly suits the trainee as it easily goes with the structure of the body.
This exercise tool is also sometimes known as the physioball or the Swiss Ball.
The good thing about using the stability ball is it reduces the perception of 'working' in training, especially for beginners. It gives some element of 'play' as you get rough with the training. It adds some fun and excitement as you advance in the movements and techniques.
Another good point with the ball is that it can be used by anybody. No fitness level is required. It is very portable and light weight, easy to bring along even when traveling. It is also inexpensive compared to other pieces of exercise equipment and it could last for a very long time.
How Stability Balls Came About?
The use of the stability balls for training can be traced in rehabilitation. As early as the 1900's, physical therapists have been using balls in addressing the neurological disorders of their patients.
Then, in the early 1960's, Aquilino Cosani, an Italian toy maker, made the ball and sold it, known then as the 'Gymnastik.' Two decades after, Cosani came up with a company called Gymnic and became the major supplier of the stability ball to most rehabilitation programs and centers.
The ball then shifted from the rehabilitation to the athletic area, in the 90's. It was used to condition the body of professional athletes. From then on, the ball became very prominent in the fitness community.
At present medical specialists and fitness professionals very much recommend the use of the stability ball by the public. It serves more than solving physical problems. It is good in preventing you from having one.
What Are the Benefits of Using a Stability Ball?
The stability ball definitely is best to improve the strength of the abs and the lower-backs. It improves as well the functional strength, balance and flexibility of the body.
1. Proper Alignment
Using the ball during training will test the body to make use of the different parts to maintain the proper balance. The dynamic movements during exercise will improve the natural motor reflexes of the body as different muscles are utilized in movement, especially the ones that are not normally used. The challenge posed by the ball is to maintain balance. As one aims to get the proper balance, the alignment of the body parts is also improved.
2. Great Abs
For people working out to achieve great abs, this ball can definitely target the abdominal area. The abs and the back muscles are simultaneously moved as you work out your balance. The use of medicine balls or weights can increase the intensity of the abdominal exercises, as well.
3. Muscle Strength and Endurance
The stability ball can help in alleviating any back pain and preventing one in the future. As all the major muscle groups are exercised, the muscle tone, strength and endurance are also improved. Thus it gives the body flexibility, stability and resistance.
4. Core Stability
This concerns the major muscles that helps stabilize and support all of the body movements. This is made up of back and the deep abdominal muscles. With the ball, no matter how 'deep' or 'into the core' these muscles are, they are still exercised. This is something only the stability ball can guarantee.
5. Stretching
The ball is a good companion during stretching exercises. With this, you can easily move into and move out of different stretching positions.
6. Losing Weight
Of course, with all the good benefits of using the ball, you will not miss out on the aspect of losing weight. With regular exercises and trainings done with the stability ball, a person can lose some unwanted pounds as the body is firmed.
Of course, as with any piece of exercise equipment, one needs to be careful and use proper form and technique.
In closing, As a long island personal trainer , the stability is ball is defintiely something that I use with all of my clients.
Find free resources here: personal trainers long island
Monday, August 2, 2010
Friday, January 16, 2009
Watch Your Back, Oprah!
Oprah Winfrey's weight gain is not only due to the abuse of food. What Oprah has suffered is what many, many people suffer as they struggle with extremes and internal emotional response mechanisms.
Here is what Oprah said in a recent interview, "It's about using food – abusing food. Too much work. Not enough play. Not enough time to come down. Not enough time to really relax...I am hungry for balance. I'm hungry to do something other than work."
The stress of work and just being Oprah was one catalyst which led to the using of food as her emotional release and "safeplace". However, it's NEVER just one thing that causes the weight gain situation. In fact, it's a vicious cycle that MOST people find themselves caught up in when they lose focus on just "one" discipline in their life. The key word Oprah used is "balance".
Stay with here and you'll see where I'm going in a moment.
Oprah went on to say, ""I've been hiding my body because I didn't want you to see it," she says. "Here I am, one of the most visible people in the world, trying not to be seen on the cover of my own magazine."
Oprah basically expressed in this article how she was "hiding". Not only by wearing certain clothes that would camoflauge her weight gain, but literally hiding herself away.
Have you ever done that? Have you turned down invitations to go out with friends or maybe even attend a family affair because you felt ashamed of what you looked like?
Here is the problem. This goes much deeper than hiding from people. The cycle is actually one of being extreme on one end or the other and not living in a place of consistently living out healthy disciplines. How many times have you said this while on a diet?
"Oh well, I messed up my eating today. I blew it! So, why work out and go the gym. I'll just start over tomorrow." What happened here? All you did was mess up and eat off plan a little and now you're calling off the workout too? Why? Shouldn't your mindset be the oppposite?
How about we flip the scenario. You're eating great and you seem to be having a good day on your healthy meal plan. Then it happens. You decide, there is NO WAY you can make it to the gym. You call off the work out. What happens next?
You decide since you missed your workout you really messed up all of your results for the day and now what's the point to eating healthy the rest of the day. So you say to yourself, "Screw it! I missed my workout. Might as well eat what I want and start over again tomorrow".
See the cycle of extremes? It's all or nothing. If I miss a workout, I might as well eat the crap too. Heck, I'll start tomorrow right? Wrong! tomorrow brings much of the same again. If not tomorrow, the next day or next week. This is the cycle of the extreme mentality. This is an impossible place to live and be successful for life.
So what can you do?
1. Learn to make each discipline hold its own importance and place every day. So you messed with your healthy eating today, what's next? Tell yourself that you will make the remainder of the day GREAT. Drink plenty of water. Get in your workout NO MATTER WHAT! Eat clean for the rest of the day and try to get in extra activity (walking, take the stairs, etc.)
2. Spend quality time conditioning your mind for the next day. Read a motivational health and fitness magazine. Visualize your new body and the coming days and how you will positively approach them. Spend time preparing the healthy foods for the rest of the week.
3. Watch your back!! This is where Oprah and all ofm us need to be very dilligent. Sometimes we reach a certain level or build up such a wall that people are afraid to approach us or be upfront with us. We need people in our lives who are going to be honest with us even when it hurts. Surround yourself with supportive people who will hold you accountable to DO your daily disciplines even if you fall short on one of them. I know, the last thing we want is someone telling us WE MUST do something that we don't want to do. Fact is, however, that is how we achieve our personal best and that is a recipe for ultimate success in life no matter what the goal or dream may be.
Oprah went on to say in the article, ""One of the things I had to learn to do is to embrace this body that I have and be grateful for what this body has given me," she says. "God blessed me and this body. I mean, I could weep right now thinking about the love and appreciation I have for this body. For that, I am truly grateful."
Absolutely! You must appreciate and value who God made you to be. There is ONLY one of YOU and NO ONE ELSE on earth can BE YOU! You may be thinking, "Well, I would rather be someone else"...No, the world is a more exciting place because you bring to it YOUR OWN unique personality, beauty and character. Live and PLAY YOU to the fullest!
Here is what Oprah said in a recent interview, "It's about using food – abusing food. Too much work. Not enough play. Not enough time to come down. Not enough time to really relax...I am hungry for balance. I'm hungry to do something other than work."
The stress of work and just being Oprah was one catalyst which led to the using of food as her emotional release and "safeplace". However, it's NEVER just one thing that causes the weight gain situation. In fact, it's a vicious cycle that MOST people find themselves caught up in when they lose focus on just "one" discipline in their life. The key word Oprah used is "balance".
Stay with here and you'll see where I'm going in a moment.
Oprah went on to say, ""I've been hiding my body because I didn't want you to see it," she says. "Here I am, one of the most visible people in the world, trying not to be seen on the cover of my own magazine."
Oprah basically expressed in this article how she was "hiding". Not only by wearing certain clothes that would camoflauge her weight gain, but literally hiding herself away.
Have you ever done that? Have you turned down invitations to go out with friends or maybe even attend a family affair because you felt ashamed of what you looked like?
Here is the problem. This goes much deeper than hiding from people. The cycle is actually one of being extreme on one end or the other and not living in a place of consistently living out healthy disciplines. How many times have you said this while on a diet?
"Oh well, I messed up my eating today. I blew it! So, why work out and go the gym. I'll just start over tomorrow." What happened here? All you did was mess up and eat off plan a little and now you're calling off the workout too? Why? Shouldn't your mindset be the oppposite?
How about we flip the scenario. You're eating great and you seem to be having a good day on your healthy meal plan. Then it happens. You decide, there is NO WAY you can make it to the gym. You call off the work out. What happens next?
You decide since you missed your workout you really messed up all of your results for the day and now what's the point to eating healthy the rest of the day. So you say to yourself, "Screw it! I missed my workout. Might as well eat what I want and start over again tomorrow".
See the cycle of extremes? It's all or nothing. If I miss a workout, I might as well eat the crap too. Heck, I'll start tomorrow right? Wrong! tomorrow brings much of the same again. If not tomorrow, the next day or next week. This is the cycle of the extreme mentality. This is an impossible place to live and be successful for life.
So what can you do?
1. Learn to make each discipline hold its own importance and place every day. So you messed with your healthy eating today, what's next? Tell yourself that you will make the remainder of the day GREAT. Drink plenty of water. Get in your workout NO MATTER WHAT! Eat clean for the rest of the day and try to get in extra activity (walking, take the stairs, etc.)
2. Spend quality time conditioning your mind for the next day. Read a motivational health and fitness magazine. Visualize your new body and the coming days and how you will positively approach them. Spend time preparing the healthy foods for the rest of the week.
3. Watch your back!! This is where Oprah and all ofm us need to be very dilligent. Sometimes we reach a certain level or build up such a wall that people are afraid to approach us or be upfront with us. We need people in our lives who are going to be honest with us even when it hurts. Surround yourself with supportive people who will hold you accountable to DO your daily disciplines even if you fall short on one of them. I know, the last thing we want is someone telling us WE MUST do something that we don't want to do. Fact is, however, that is how we achieve our personal best and that is a recipe for ultimate success in life no matter what the goal or dream may be.
Oprah went on to say in the article, ""One of the things I had to learn to do is to embrace this body that I have and be grateful for what this body has given me," she says. "God blessed me and this body. I mean, I could weep right now thinking about the love and appreciation I have for this body. For that, I am truly grateful."
Absolutely! You must appreciate and value who God made you to be. There is ONLY one of YOU and NO ONE ELSE on earth can BE YOU! You may be thinking, "Well, I would rather be someone else"...No, the world is a more exciting place because you bring to it YOUR OWN unique personality, beauty and character. Live and PLAY YOU to the fullest!
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