The Three Simple C’s to Ensure You Reach Your Health and Fitness Goals

Reducing body fat, increasing lean muscle mass or simply getting a bit fitter to cope with the vigor of everyday life can be a massive challenge. This challenge often becomes frustrating with results often coming very, very slowly. Losing weight, gaining muscle and trying to achieve health/fitness goals are based on a multidimensional parameter. Training type, training time, training frequency, nutrition intake, fluid intake, alcohol consumption, sleep patterns and stress can all play a huge part.

This short article isn’t designed to look at the total picture and take every aspect of lifestyle management into consideration. I am simply going to look at the time spent in the gym and how following the ‘Three C’s’ principle will make your time in the gym more efficient and more effective leaving you with more time to do the other things you enjoy in life. It will also make you look forward to your next gym visit and believe me…the RESULTS WILL COME!!!

As a Personal Trainer, I spend half my life in the gym environment and I see these three simple points carried out ineffectively by almost 80% of gym visitors. That means 80% of gym visitors are not implying simple strategies to help them achieve their goals. So what are the Three C’s? The Three C’s are Continuously, Consistently and Creativity. So let me explain each one individually and how if performed correctly will help you achieve your health and fitness goals.

This may sound strange but a recent survey found that 37% of gym members once they start training do not train continuously. By all means when training there are times when we obviously rest, these rest periods are incorporated into the training program. But coffee breaks, reading the news paper, constant chatting amongst gym members and a distinct lack of focus on the training session at hand is many frustrated exercises biggest downfall. So when we are in the gym lets ensure we are focused ad exercising continuously. A great point using weight loss for an example would be ensuring the heart rate remains above 60%, throughout the whole training session.

The second C is Consistency. Sure one great gym session is going to help, but that alone is not enough. To achieve our goals, for example weight loss we need to be exercising frequently (3 – 5 times per week). So Consistency in following your gym routine is crucial in order to get results.

The final C is Creativity. In order to train continuously and consistently your exercise routine needs to be creative. A creative routine will keep you both physically and mentally stimulated. Rather than using fixed machines three times a week in the same monotonous way, incorporate body weight exercises, dumbbells, kettlebells, medicine balls and stability balls to keep challenging your body. For more advice on these types of equipment speak to a personal trainer at your gym or health club. I’m sure they’ll be happy to help!

To sum up and more importantly, ensure that you put this into action follow the three simple points. They will lead to a Fitter, Healthier and revitalized you that gets results from the gym, enjoys the gym and attends the gym regularly:

1) Make sure we train continuously for the allocated period of time in accordance with our training program.
2) Make sure we train consistently on a weekly and monthly basis ensuring each training session is implemented as successfully as possible.
3) Make your routine as creative as possible to kick boredom in to touch. This will ensure long term our exercise routine is sustainable and both physically and mentally challenging.

Healthy Thanks

Sam O’Sullivan
(South Wales, Uk based Level 3 Advanced Personal Trainer)

Sam O’Sullivan is a Personal Trainer and Boot Camp Guru based in Cardiff, South Wales, UK. He is the creator of the highly successful SOS Executive Personal Training Company and Cardiff Kettlebell Boot Camp. His knowledge, enthusiasm as a Level 3 Advanced Personal Trainer with his innovative approach to training has changed many of his clients lives.

Gain Control of Your Health and Fitness, Even If You Think You Have No Self-Control

Everyone talks about self-esteem, but how do you get high self-esteem? Where do you buy it from? Does it come in a pack? If you knew how, then you could decide a lot easier to lose weight and have that elusive optimal health and fitness.

High self-esteem automatically leads to care about your health, and desire to look your best, without being obsessive about it. Most of what you read about self-esteem seems to tell you to have high self-esteem, but just telling you to have it doesn’t make it so. If it did, you would already have it.

Here is how to bolster your self-esteem if it is a bit low, or very low, or if you think that maybe you’ve never had any in your whole life: Set a goal, any goal. It doesn’t how small or simple it is. It could be, “today I intend to eliminate the candy bar after work.” This is specific, and should be relatively easy for you to accomplish. And once you do, pat yourself on the back. You did it.

And every time you succeed with a little goal like this, your self-esteem will increase. This is because self-esteem comes from believing in you, by proving to yourself that you can say what you intend to do, and then do it.

Once you do, the third step is to acknowledge within your own mind, and on a feeling level, that you followed through and succeeded. You did what you said you would do. Now you can believe in yourself a little more – trust that you will do what you plan to do – that your plan is real – not just empty talk or words on a paper that will go in the junk pile. It is very simple.

The more little goals you plan, and then accomplish, the higher your self-esteem will rise. One way to get the self-esteem up even faster is to list at night all the things you did well that day. You go to bed in a frame of mind which is self respectful, you fall asleep feeling pleased with yourself. Not beating yourself up.

Health and fitness comes next, the program you want to start. Write it down and each time you do just a small part of it, whether exercising or eating right, or cutting out a junk food for one day, make a note to yourself of that small success. These small successes will lead to bigger successes.

Indoor Cycle Trainer For Cardio Exercise At Home Is A Good Investment In Health and Fitness

Passionate outdoor bikers love the indoor cycle trainer for their cardio exercise at home. With such cycling bikes, they can continue their biking to stay fit for the next outdoor season. The flywheel technology causes an appreciable simulation of a real bike ride. A simple knob enables the user to change gradients and to simulate a tough ride in a hilly area.

An energetic flywheel bike ride is one of the best cardio exercise at home to boost weight loss. It burns about 500 calories per hour. That is excellent for weight loss or weight control, but many long-term benefits are just as valuable. Regular training strengthens the lungs and the heart without impact on joints and bones. Healthy side effects are lower cholesterol, lower blood pressure, better balance, more endurance and better flexibility. Another valuable benefit is worth to mention: Regular training does not only strengthen the heart; it also strengthens the soul. Such cardio exercise at home can help to fight stress and overcome difficult times.

Cycling bikes are not only advantageous for advanced bikers; they are marvellous for everybody in whatever fitness level. Beginners can simply start pedaling to get a feeling for the bike. They will soon find out how funny it is to imagine streets with hills. They can cope such difficulties in a sitting or standing position. Another option is a cycling class. Fitness or yoga studios offer those classes where an instructor leads a group of people through a program. Upbeat music and light effects create a motivational and energetic atmosphere for the training. Most people love that, and many of them want to own a flywheel bike to continue the workout at home.

To buy an indoor cycle trainer is a sound investment in health and fitness. The whole family can use it. Many people think those bikes would be expensive, but the internet shows a price range from slightly less than 300 Dollars for solid brand products to about 2,000 Dollars.

It depends on the own demands which one would be the best. The upscale products often have features a beginner might not need or not even want. The most inexpensive ones provide excellent value for the price. It makes sense browsing the internet for details of the different types with pros and cons. There is one point buyers should be aware of: For some flywheel bikes, the users need to be at least 5 feet 3 inches tall. With a little research, everybody finds the best indoor cycle trainer for personal the budget to enjoy healthy and funny cardio exercises at home.

Distinguishing Between Truths and Lies About Health and Fitness

We all know how things get started concerning information, and that certainly applies to health and fitness facts and myths. Myths are born when we hear something about a good tip even if we don’t have the whole story and we go and tell the next person. Maybe they even didn’t hear it right. But they innocently tell something they know, and another myth is born, again.

There is a very high likelihood that you will accept what you hear if the person you are hearing it from is in a position that makes them more likely to know for sure or one of power even. If you are getting information that isn’t entirely correct it can be dangerous. Keep reading for more on fitness and health facts and myths.

Treadmill workouts and your knees is one fitness myth that has been going around for a long time. Some believe that running on a treadmill is easier on your knees than running on a hard surface outdoors. This is indeed not a true statement. Your knees suffer the full force of your weight when you are jogging or running. The surface you choose to run on has no impact on the safety of the exercise.

Treadmills may offer some give but they are not going to offer extra support to your knees. Having a good running shoe can help benefit your knees. Everyone has heard that regular exercise can help you have more energy. This is a true statement and many people who exercise regularly enjoy this benefit. People who regularly exercise in the morning feel energized all day long. One of the many reasons for this is increased blood circulation. Your cells receive more oxygen when your circulation is improved. Regular exercise can also help improve your strength and stamina. Improved stamina contributes to the feeling of having more energy.

Another myth that is common is the excuse “No Time” for exercise. Really, you only need to take about 15 minutes a couple times a week. Then, a thirty minute workout can be fit in on the weekend, perhaps. That minimal amount is vastly better than nothing at all. You can even do some at work or at the park with your kids. You can take a break time walk or jump rope at home or in the office. Three ten minute slots in our schedules is easy for anyone to find.

It’s important for you to take the time to research everything in order to be able to clearly discern fact from fiction. It’s in your best interest to do the research. Since you are ready to exert the energy and time, it’s important that you know what you are doing. This way you get the optimal benefit to your exercise program.

The Truth About Six Pack Abs Review – Health and Fitness Book of the Year

The Truth About Six Pack Abs by Mike Geary dives into the real reasons why many of us struggle to achieve six pack abs and overall body conditioning. Six pack abs are the center point of overall body development, and it’s no surprise why fitness models, bodybuilders and cover models grace the front pages of health magazines promoting the latest miracle supplement and new exercise equipment. The Truth About Six Pack Abs smashes the myths and disinformation of traditional training regimes and diets.

Unlike the traditional approaches published by personal trainers, fitness guru’s and the health/supplement industry, Mike focuses on the real reason why people struggle to achieve flat sexy six pack abs. The biggest myth that has been taken for gospel by those looking to get in shape is that they believe problem areas can be targeted by spot reducing fat in trouble areas. Unfortunately for most, television and magazines show before and after pictures and videos of people achieving abs with their products such as supplements or the latest whiz bang ab equipment. The truth is that the most critical component in achieving six pack abs is a sound, balanced diet and training regime.

Although the title of the book makes one assume its solely about Six Pack Abs, the book itself covers every facet of training, diet, nutrition available through years of research and experience. Don’t be fooled by the name, The Truth About Six Pack Abs will help you achieve amazing overall body conditioning through diet and training programs provided by Mike.

Mike’s does not mince words, in fact he is brutally honest in revealing what one must do to achieve their goals and obtain six pack abs fast, Hard work, dedication and discipline. This program explores proven methods of training and diet to get results fast, most of these methods used by cover models, bodybuilders and athletes have been kept hidden from the masses until now.

Remember, Nutrition is the most important part of any conditioning program. Supercharge your metabolism and melt of fat in all your problem areas. Stop believing the lies from the supplement and health industry who want nothing more than for you to through money into their pockets and fuel their multi-billion dollar a year industry.

Mike teaches and provides you with:

– Motivation to set powerful goals
– Provides over 80 meal plans
– Over 50 exercise programs and routines
– Reveals nutritional secrets
– Supercharge your metabolism to melt off fast fast.
– Hidden secrets of the supplement and health industry
– Breaks the myths conventional training and diet programs

It’s no surprise that The Truth About Six Pack Abs has become one of the most popular and highest selling books on health and fitness since its release. With bonus books and guides included, The Truth About Six Pack Abs provides insight and powerful information about health and fitness rarely seen in only one product. It is truly great value for money product.

The Importance of Health and Fitness While Serving Your LDS Mission

As a Mormon Missionary, you are encouraged to share the gospel with your friends and neighbors. Your duty towards the church includes being sent out to LDS Missionaries all over the world on missionary work. This has always been the fundamental belief of the Church, which has the most active LDS Missionary programs than any other denomination. You may be assigned by the Church headquarters to serve your mission in any location across the globe, wherever government regulations permit. And because your assignment may last for two years, it is important that you take care of your health and remain fit throughout the mission.

As you enter your service calling as a full time LDS Missionary, you need to talk to people on the street, walk from door to door, and go biking throughout the day. This explains better the need of regular physical exercises that are essential for your well being. Workout schedules are sure to keep you away from the hospital and the surgical knives. With the right preparation Mormon Missionaries, young and old alike, benefit from a regimen of exercise and healthy eating habits.

Even if you are a young missionary, you cannot afford to put your health and fitness routine on the back burner. As an LDS Missionary, walking six miles every day and riding a bicycle 12 miles is what you are expected to do. If you aren’t fit, then blisters on your toes and ‘saddle sore’ from cycling are what you will encounter. This is most discouraging and you won’t be able to accomplish much missionary work in this condition.

To keep yourself fit, you ought to establish a regular regimen of aerobic exercise. Include walking, jogging, and running to get your body used to the increased activity since your call to serve as a LDS Missionary involves a great deal of physical activity. It is recommended that you follow the routine of “Early to bed and early to rise makes a man healthy, wealthy, and wise”.

As per the Missionary Department, LDS Missionaries are required to have a BMI or body mass index not greater than 37. Staying well under this limit will keep you active throughout your mission service. Keep yourself well groomed at all times. Stick to a proper diet of protein and fiber, and drink plenty of water. Consumption of lean meat, vegetables, and fruit are highly recommended.

There are some LDS Missionary Workout Programs designed to keep you totally fit. You can utilize the 30 minutes set by the leaders of the church to work on your muscle groups and experience a good cardio workout as well. You can perform several bodyweight exercises without the use of any equipment. The program includes 630 different workouts that cover each day of your mission. Follow these routines and will notice an improvement in your physical and emotional strength. What’s more is that it will encourage you to continue with your LDS mission and serve the Lord and His children.