I have created a schedule that I hope to follow. I have no idea what to do, but I am sure to make exercise a habit, which is my goal.
Friday, March 10, 2017
Thursday, March 9, 2017
How To Finally Stop Procrastinating On Exercise
MARATHONS FOR MOTIVATION
For a long time, I used marathons, ironman, and short-course triathlon competitions to motivate me and get my butt out of bed. That still works, and I still enjoy an occasional endurance race, but I need something for every day, even when there isn’t a competition on the calendar.
My goal is simple: have a great level of fitness and a body that allows me to do whatever I want for the next 40 years. And to get there I have a good diet, am mostly gluten-free, try for seven hours of sleep, and I get 30 hours of exercise a month.
You may not want or need that much fitness time, but my guess is if you are like the 76% of Canadians and Americans that don’t get even the minimum fitness time, you need some kind of solution.
So, if you ever joined a gym, but only went four times, or have a rusty NordicTrack in the basement, this is for you.
WILL YOU STICK WITH IT LONG TERM?
Here are my four ways to know if a new fitness “solution” will work for me long-term. The question for you is:
What are you going to stop, start, or change today to make fitness your friend every day?
#1 ENJOYABLE
I want to look forward to exercise. So, my first rule is all activities have to be enjoyable (fun is even better).
Saturday mornings I run with a bunch of guys (occasionally a woman suffers our company). The conversation is hilarious. Within five minutes we have gone from Shaqiri’s hat trick at the FIFA World Cup, to marriage, to kids, to Iraq, and back to soccer.
On Friday, I’m already looking forward to the run and, if I’m in town, I never missed that workout. What can you do, maybe even daily, that is simple, enjoyable and you always look forward to it?
Here are some quick ideas:
listen to podcasts or audio books on your walk
meet a neighbour and walk your dogs together
join a local running group
hike/walk/run trails instead of the road
#2 CONSISTENT
In the best-seller Younger Next Year, author Chris Crowley says that daily exercise “is our job”. That’s why I think the best fitness program is the one that becomes a habit. Thinking about running, cycling, weights, or yoga class is a lot more exhausting then simply picking up your yoga matt and towel because it’s 11:45AM on Tuesday and that’s
Yoga day.
I walk my dog, Riley, every weekday morning at 7:00AM plus every evening, for a total of about 1 hour—no exceptions. That habit alone, gives me about 260 hours of fitness a year.
Habits are the brain’s way to save energy. It’s a part of our wiring that can get you out of a lot of trouble (like apologizing when you screw up), and get you into a lot of great fitness. What habit do you need to create?
meditate for 20 minutes as soon as you wake up
walk for 20 minutes at lunch
do yoga every Wednesday and Friday
move garbage and recycling containers away from your desk
#3 CONVENIENT
When I’m on the road for a speaking engagement I need every minute I can get. I often arrive late the night before my event, the next morning is for prepping, and usually I have to meet the client early, before delegates arrive. So, there’s no time for the gym. That’s why I created my 15 minute hotel room workout.
It’s convenient, that’s why it works. What fitness routine could you include in your week that’s super convenient and fits perfectly into your schedule?
park four blocks from work and walk the rest
take the stairs to your office
become friends with the gym in your building, or neighbourhood
use you bike to run local errands, like getting groceries
Younger-Next-Year-3Dleft#4 REWARDED
We all need an incentive to stick with fitness. I realized years ago that I didn’t have enough triathlons, mountain climbs, or marathons on the calendar to motivate me. So I created my own incentive.
For at least 10 years now I have recorded all my fitness on a calendar, after the event. My goal is for every month to add up to at least 30 hours. Jerry Seinfeld says his goal (because he marks his calendar with an “X” after every morning he spends writing new material) is to not “break the chain”.
Hugh Culver's how to stop procrastinating
For a long time, I used marathons, ironman, and short-course triathlon competitions to motivate me and get my butt out of bed. That still works, and I still enjoy an occasional endurance race, but I need something for every day, even when there isn’t a competition on the calendar.
My goal is simple: have a great level of fitness and a body that allows me to do whatever I want for the next 40 years. And to get there I have a good diet, am mostly gluten-free, try for seven hours of sleep, and I get 30 hours of exercise a month.
You may not want or need that much fitness time, but my guess is if you are like the 76% of Canadians and Americans that don’t get even the minimum fitness time, you need some kind of solution.
So, if you ever joined a gym, but only went four times, or have a rusty NordicTrack in the basement, this is for you.
WILL YOU STICK WITH IT LONG TERM?
Here are my four ways to know if a new fitness “solution” will work for me long-term. The question for you is:
What are you going to stop, start, or change today to make fitness your friend every day?
#1 ENJOYABLE
I want to look forward to exercise. So, my first rule is all activities have to be enjoyable (fun is even better).
Saturday mornings I run with a bunch of guys (occasionally a woman suffers our company). The conversation is hilarious. Within five minutes we have gone from Shaqiri’s hat trick at the FIFA World Cup, to marriage, to kids, to Iraq, and back to soccer.
On Friday, I’m already looking forward to the run and, if I’m in town, I never missed that workout. What can you do, maybe even daily, that is simple, enjoyable and you always look forward to it?
Here are some quick ideas:
listen to podcasts or audio books on your walk
meet a neighbour and walk your dogs together
join a local running group
hike/walk/run trails instead of the road
#2 CONSISTENT
In the best-seller Younger Next Year, author Chris Crowley says that daily exercise “is our job”. That’s why I think the best fitness program is the one that becomes a habit. Thinking about running, cycling, weights, or yoga class is a lot more exhausting then simply picking up your yoga matt and towel because it’s 11:45AM on Tuesday and that’s
Yoga day.
I walk my dog, Riley, every weekday morning at 7:00AM plus every evening, for a total of about 1 hour—no exceptions. That habit alone, gives me about 260 hours of fitness a year.
Habits are the brain’s way to save energy. It’s a part of our wiring that can get you out of a lot of trouble (like apologizing when you screw up), and get you into a lot of great fitness. What habit do you need to create?
meditate for 20 minutes as soon as you wake up
walk for 20 minutes at lunch
do yoga every Wednesday and Friday
move garbage and recycling containers away from your desk
#3 CONVENIENT
When I’m on the road for a speaking engagement I need every minute I can get. I often arrive late the night before my event, the next morning is for prepping, and usually I have to meet the client early, before delegates arrive. So, there’s no time for the gym. That’s why I created my 15 minute hotel room workout.
It’s convenient, that’s why it works. What fitness routine could you include in your week that’s super convenient and fits perfectly into your schedule?
park four blocks from work and walk the rest
take the stairs to your office
become friends with the gym in your building, or neighbourhood
use you bike to run local errands, like getting groceries
Younger-Next-Year-3Dleft#4 REWARDED
We all need an incentive to stick with fitness. I realized years ago that I didn’t have enough triathlons, mountain climbs, or marathons on the calendar to motivate me. So I created my own incentive.
For at least 10 years now I have recorded all my fitness on a calendar, after the event. My goal is for every month to add up to at least 30 hours. Jerry Seinfeld says his goal (because he marks his calendar with an “X” after every morning he spends writing new material) is to not “break the chain”.
Hugh Culver's how to stop procrastinating
Wednesday, March 8, 2017
6 Reasons Why You Can’t Out-Exercise a Bad Diet
6 Reasons Why You Can’t Out-Exercise a Bad Diet
by Laurel Leicht on 11/20/2014
“Consume excess calories and you have to counterbalance them,” says Sara Haas, R.D.N., spokesperson for the Academy of Nutrition and Dietetics. “And it’s hard to get enough exercise in to undo the calories you’ll get in a double cheeseburger with French fries and a milk shake.”
Read on for reasons why aligning your nutrition plan with your exercise routine will help you get the body you want.
Why You Can’t Out-Train a Bad Diet
1. You’re not a professional athlete.
If you justify frequent fried chicken or pasta dinners with the Flywheel class or CrossFit WOD on your schedule the following morning, you might want to recalculate how many calories you’re actually burning in comparison to the ones you’re taking in. “The majority of people are not serious athletes, meaning they don’t require the same type and amount of fuel as the pros,” says Haas. “Eating a calorically dense, high-carbohydrate meal or snack makes sense for a competitive cyclist about to endure a 100-mile road race, but it doesn’t make sense for someone who is about to take a two-mile jog around the block.”
Instead, opt for a healthier form of chicken such as grilled or poached and save the spaghetti for a post-race meal. Yes, it’s OK to have a cheat here and there, but try not to make it a weekly or even bi-weekly thing. And don’t bother justifying it with an intense sweat session you may have had earlier — it’s called a cheat meal for a reason.
2. You won’t be able to hit your peak if you’re overdoing it with the wrong foods.
To effectively change your physique and stay toned requires intense exercise. You won’t have the physical endurance to push through tough workouts if your diet isn’t up to snuff. Yes, that unfortunately means that while Reese’s Pieces and soda may give you a sugar high that you mistake as energy, they won’t fuel you to PR on the bench or around the track. Also, if you’re consuming high-fat foods in the evening, they could be disrupting your sleep, according to Brazilian researchers — which will leave you too tired to go all out at the gym.
You’ll need a combination of carbohydrates and protein to recover following a workout, as well as adequate carbs beforehand, too. “They’re the preferred energy for the exercisers’ muscles and mind,” says Jennifer McDaniel, R.D.N., founder of McDaniel Nutrition Therapy in St. Louis and spokesperson for the Academy of Nutrition and Dietetics.
Watch out for taking in too much fat; that often translates to an abundance of calories as well, which quickly packs on as extra pounds. Another diet pitfall to avoid when training is extremely high amounts of carbs or fiber. “These could cause annoying digestive issues and prevent you from performing well,” says McDaniel. In general, aim to get about 30 percent of your diet from protein, 40 percent from carbs and 30 percent from fat.
Check out the rest of article from dailyburn
by Laurel Leicht on 11/20/2014
“Consume excess calories and you have to counterbalance them,” says Sara Haas, R.D.N., spokesperson for the Academy of Nutrition and Dietetics. “And it’s hard to get enough exercise in to undo the calories you’ll get in a double cheeseburger with French fries and a milk shake.”
Read on for reasons why aligning your nutrition plan with your exercise routine will help you get the body you want.
Why You Can’t Out-Train a Bad Diet
1. You’re not a professional athlete.
If you justify frequent fried chicken or pasta dinners with the Flywheel class or CrossFit WOD on your schedule the following morning, you might want to recalculate how many calories you’re actually burning in comparison to the ones you’re taking in. “The majority of people are not serious athletes, meaning they don’t require the same type and amount of fuel as the pros,” says Haas. “Eating a calorically dense, high-carbohydrate meal or snack makes sense for a competitive cyclist about to endure a 100-mile road race, but it doesn’t make sense for someone who is about to take a two-mile jog around the block.”
Instead, opt for a healthier form of chicken such as grilled or poached and save the spaghetti for a post-race meal. Yes, it’s OK to have a cheat here and there, but try not to make it a weekly or even bi-weekly thing. And don’t bother justifying it with an intense sweat session you may have had earlier — it’s called a cheat meal for a reason.
2. You won’t be able to hit your peak if you’re overdoing it with the wrong foods.
To effectively change your physique and stay toned requires intense exercise. You won’t have the physical endurance to push through tough workouts if your diet isn’t up to snuff. Yes, that unfortunately means that while Reese’s Pieces and soda may give you a sugar high that you mistake as energy, they won’t fuel you to PR on the bench or around the track. Also, if you’re consuming high-fat foods in the evening, they could be disrupting your sleep, according to Brazilian researchers — which will leave you too tired to go all out at the gym.
You’ll need a combination of carbohydrates and protein to recover following a workout, as well as adequate carbs beforehand, too. “They’re the preferred energy for the exercisers’ muscles and mind,” says Jennifer McDaniel, R.D.N., founder of McDaniel Nutrition Therapy in St. Louis and spokesperson for the Academy of Nutrition and Dietetics.
Watch out for taking in too much fat; that often translates to an abundance of calories as well, which quickly packs on as extra pounds. Another diet pitfall to avoid when training is extremely high amounts of carbs or fiber. “These could cause annoying digestive issues and prevent you from performing well,” says McDaniel. In general, aim to get about 30 percent of your diet from protein, 40 percent from carbs and 30 percent from fat.
Check out the rest of article from dailyburn
Tuesday, March 7, 2017
Exactly How I Exercised To Lose 50 Pounds by Sarah Klein
"Exactly How I Exercised To Lose 50 Pounds"
Sure, you can't outrun a bad diet. But that doesn't mean you shouldn't run (or bike, or walk, or swim). Being physically active—even just a little—increases longevity, improves sleep, builds bone and muscle strength, and protects against heart disease, diabetes, dementia, and depression. It also—along with smart choices in the kitchen—can help you shed unwanted pounds and keep them off.
We asked 7 women who have lost 50 pounds or more to share their go-to workouts for losing the weight, and the results were surprisingly varied. You don't have to fit one specific mold of exercise—you just have to find something that sticks.
Women who have lost 50-60 pounds
Sure, you can't outrun a bad diet. But that doesn't mean you shouldn't run (or bike, or walk, or swim). Being physically active—even just a little—increases longevity, improves sleep, builds bone and muscle strength, and protects against heart disease, diabetes, dementia, and depression. It also—along with smart choices in the kitchen—can help you shed unwanted pounds and keep them off.
We asked 7 women who have lost 50 pounds or more to share their go-to workouts for losing the weight, and the results were surprisingly varied. You don't have to fit one specific mold of exercise—you just have to find something that sticks.
Women who have lost 50-60 pounds
Tuesday, February 14, 2017
My goal and reflection
I am doing okay. For the first time in a long time, I felt energized. I will be and so far, am, okay. I admit to having only wanting to exercise. I haven't taken the time to do so. I plan to walk for the self-same seven minutes. Seven minutes is the beginning, but not the permanent goal of mine. I still want to lose those 50-60 pounds. I gained that much weight before. I wonder if I am ever going to lose the weight I want to lose. I have got to do it. I am not lazy. I am not nor will I ever be.
Monday, February 13, 2017
Same patters or different paths
My goal is to lose 50-60 pounds. However, I have made plans to walk and work. I hope to actually keep myself from being overwhelmed. I am not lazy, but my energy is low. My energy is ironically too high yet I am irritable. Just when I thought it was safe for me to overcome all of the "clutter", I am refusing to fall under the same pattern.
Wednesday, February 8, 2017
Plan to walk for a few minutes
I plan to exercise tomorrow. I did not walk. I do not know what I am doing. I plan to walk for only a few minutes, per day. At least that is what I am planning to do. I have written a plan that is easy to follow. I didn't know what I was doing. I was clueless and overwhelmed. I also have a bad quality. I have been lazy, thus I have procrastinated. It seemed as if I have made excuses. Complacency is not something that I ever I would be. However, it isn't easy to change, but that is my desire. Change is something that I need.
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