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Exercise Smarter Not Harder – 10 ways to make consistent progress all the time in your exercise plan!
My name is Greg Ryan. I am a fitness expert, professional bodybuilder personal, trainer to movie stars, and former employee of Kathy Smith. For twenty years I have been able to keep my body fat levels lower than most, and consistently exercise five days a ...
Magic Mirror Exercise
Good morning I love you. This is a basic exercise, which is performed when you first see yourself in a mirror, for most people this is usually in the morning when we go and wash and groom ourselves. It is generally accepted that the mood in which we ...
Top Ten Excuse-busters for taking Exercise
1. Exercise is boring Not all exercise is created equal. You don't have to get fit by spending hours on soul-less machines down at the gym. Somewhere out there is an activity you'll love and it's just a case of looking around until you find it. Is there ...
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I'm getting up an hour earlier these days. At first I said I'd
never be able to do it: I was already sleep deprived rising at 6
AM how would I ever get up at 5 AM? I'd never be able to get to
sleep earlier (this is still true), and a hundred other reasons
why it wouldn't work. And then I tried it, and it does work. I'm
still sleep deprived, but that extra hour in the morning is a
Godsend. I love it.
How do you Present Ideas to Yourself?
So why did it take me so long to "just do it?" Probably the way I
presented the idea to myself. Notice I used words such as "never"
and "already" as in "I'm already sleep deprived." I kept telling
myself it wouldn't work, that it was a bad idea and until the
first time I actually tried it, I secretly believed when the
alarm rang, I'd just turn it off and go back to sleep. I'd
forgotten how much I enjoy getting up early. Mornings are my best
time of day. I'm the most productive in the morning so it makes
sense to give myself an extra hour.
I Don't Have Time to Exercise
Sometimes a small adjustment in how you run your day can help
enormously in freeing up some time for things like exercise. "I
don't have time." I hear that a lot, but if asked, "What's your
favorite TV show?" most people can list a few -- hours spent
sitting and watching. There's nothing wrong with enjoying some
TV, but there's also no reason you can't exercise during the
commercials.
When I was a kid and it was my turn to clean the house, I made a
game out of it. I loved TV, watching probably six or seven hours
a day then, so missing a show to clean was not going to happen.
So I'd clean during commercials. Today there are over 20 minutes
of commercial time during each hour of the show. That's plenty of
time for getting things done. As soon as the show broke for
commercial, I'd jump from my chair and dash to wherever I'd left
off. I'd bring in laundry and fold it while I watched. I'd iron
in front of the TV, I'd bring in piles of miscellaneous debris
from other rooms and sort it into piles for where it belonged,
then on the next commercial I'd go put things away.
I'd move from one room to the next, carrying things that belonged
there with me, and returning with things that did not. Eventually
the house was clean, and hadn't missed my programs.
If you enjoy TV, consider how much time there is available during
the commercials and start using it. Whether for exercise or
cleaning, or anything else you need to get done: responding to
correspondence, studying, paying bills, grooming the cat - there
are lots of little chores we need to do, no reason we can't carry
them into our TV room and get them
done.
Turn TV Time into "Get Fit" Time
You can turn your TV room into a fitness room easily. A cushy
floor mat, if the room isn't carpeted. A pair of dumbbells or
two. Empty bleach jugs make good dumbbells, but be careful if
they are only partially full of sand, dirt or water (whatever you
use to fill them with something to create the weight), as if the
weight shifts during the movement you could injure yourself.
Canned food make good homemade weights. I have half pound and one
pound cans, heavier can may be too difficult to hold. Go on a
scouting expedition around your house and see what you find that
could work as weights then store them behind the couch and start
using them. Twice a week or three times, consistently, and you'll
start noticing a change within a short time - usually in a month
or six weeks definitely.
My first exercise equipment was a pair of dumbbells, a one pound
and a five pound set. You don't have to have a fully equipped
home gym to exercise at home.
Push ups are an incredible exercise, men's and women's style. No
special equipment needed, just get on the floor and start.
Standing squats (pretend you are going to sit in a chair, then
stop at about or before chair level, and return to standing
straight). There are even books written for exercising on the
commercial breaks. I put together a page with a few of the books
I've found which present this concept such as "The Commercial
Break Workout: Trim and Tone Two Minutes at a Time" by Linda Buch
and Seth Anne Snider-Copley.
Grab some Extra Minutes and Get Started
I wanted to get up an hour earlier so I could work out in the
mornings. When I exercise first thing, nothing else interferes.
No matter what comes up, it doesn't take away from my fitness
program. Unexpected calls or invitations, traffic jams, "There's
no bread," yells my son who still thinks it's my job to keep the
pantry stocked, so I need to run to the store, nothing ruins my
day's plan to ride my bike or lift weights. The consistency of a
regular exercise program just makes me feel good - you might find
it does the same for you, and if you have had a difficult time
finding time - make time. Grab some extra minutes during
commercials on TV, get up earlier, find whatever works for you.
Write it on your calendar, make a date with yourself, and get
started.
About the Author
Kathryn Martyn, Master NLP Practitioner, author of the free
e-book: Changing Beliefs, Your First Step to Permanent Weight
Loss, and owner of http://www.OneMoreBite-Weightloss.com
Get The Daily Bites: Inspirational Mini Lessons Using EFT and
NLP for Ending the Struggle with Weight Loss.
http://www.onemorebite-weightloss.com/getnews.html
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Celebrity Couples Who Exercise TogetherHuffington PostThe couple don't exercise together, exactly. "We did that once and I ... didn't like looking all red and gross, so I don't do that," Clarkson told People, adding that her desire to be attractive to her new beau motivation enough.and more » |
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Fitch: Survey Shows FVMOs Rarely Exercised in US CMBSMarketWatch (press release)NEW YORK, May 25, 2012 (BUSINESS WIRE) -- Fitch notes that special servicers rarely exercise the fair value market purchase option (FVMO). Our survey found that, since 2001, the FVMO was exercised in US CMBS transactions just 11 times. |
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Fitness teacher: Exercise is best cure for many senior complaintsPeoria Journal Star"My mom did exercises with Jack LaLanne in front of a little black and white TV," said Werstein while sitting in her classroom at the Washington Park District Building before a yoga class recently. "It was the 1950s and I was 4 or 5 years old. |
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