The Busy Fitness Pro

The first age-related changes may appear as you are reaching your mid forties. However, with a healthy way of life, you may prevent or postponed many age-related diseases. Adequate exercise and a sensible diet play a key role. If you need to have any reason to start an exercise, it would be having a healthier life and enhancing years of quality lifestyle so you can enjoy life to the fullest.

Finding the motivation to begin a lifelong exercise program such as Tai Chi may be a challenge for you, but you have already shown your determination to take positive steps for yourself by reading this article. As a Tai Chi and fitness coach, I can provide you with the guidance and coaching tools you need to begin a safe and effective Tai Chi program and to keep your program working for you over time. The motivation to exercise, however, must come from within you.

During my university life, endless assignment and lap reports plus research always make me feel so fatigue and mentally drained that my activity levels inevitable fall off. However, due to my regular Tai Chi practices way back before my university life, I was determined to allocate time to continue my Tai Chi practice routine even during my exam period. The main satisfaction and motivation which keep me going come from the fact that I understand what Ta Chi exercise can benefit my physical and also know I will feel really good and refreshed after my Tai Chi workout which also helps to as a form of de-stress from my studies.

Once you begin learning Tai Chi, whether Tai Chi is completely new for you or whether you have already been practicing Tai Chi and want to add a new element to your Tai Chi program, your motivation to stick with it may be challenged from time to time. In the following section, I’ll describe some common barriers you might come across in staying with your Tai Chi exercise routine and also some strategies for overcoming them.

Occasional lapses in your Tai Chi exercise program are often inevitable and not unexpected. Skipping some Tai Chi practices should not discourage you to the event that you want to give up completely. During a lapse, your main objective should be to optimize the time that you are away from Tai Chi practice and get back into your regular routine as soon as possible.

ADDRESSING BARRIERS TO TAI CHI EXERCISE

It is perfectly normally that each of us does encounters barriers to maintaining a regular exercise program at one time or another. Some of us face many barriers and commitments, and that makes the challenge to begin and stick with exercise even tougher. Nonetheless, with a strong determination and a clear goal setting, you can overcome these barriers. Some of the most common reasons people give for not being able to participate in exercise or for discontinuing exercise are

Indeed, barriers can be tough to overcome but it is not impossible. It’s always the question of mind over body. Regardless of what the barrier is, the motivation to address and overcome it needs to come from within you. This type of motivation is known as intrinsic motivation (Richard H. Cox, 2002, Deci E. L. & Ryan R. M, 1985) and it comes from your internal commitment to your health and overall well-being. I will share some of the solutions which can help you overcome these barriers and to avoid lapses in your Tai Chi exercise program (Kerri Winters-Stone, 2005).

Lack of time (work, family commitment)

It has always been one of the top barriers for anyone to stop or even begin any exercise program. Who say you cannot mix your Tai Chi practice into your work schedule and even your family time? I’m not suggesting for you to skip work or go off early without finishing your work just to make time for your Tai Chi practice. In fact, you can be practicing Tai Chi every minute of your time, even as when I’m writing this article.

Tai Chi is not just about the graceful and smooth movements that make it so enchanting, it is in fact a way of everyday life which includes the emphasize on the correct postural alignment on how we should stand, sit, squat, walk or even sleep. The basis of Tai Chi comes from the focus on the correct postural alignment, where the neck and spine are neutral with the body standing tall and erect and the pelvic tilts to engage the core muscles.

Once you understand this principle of Tai Chi postural alignment, you can basically practice it no matter where you are or what you are doing. Coupled with the proper breathing technique, it can even improved your concentration and focus and make you feel much more confident and mentally alert.

You can also break your Tai Chi practices into shorter but more frequent bouts. On average, a Tai Chi routine lasts between 5 to 6 minutes and that’s all you need to spare out of your lunch or tea break. Alternatively, you may even choose to practice it in the early morning just before you go to work, which will definitely make you feel more refreshed as compared to a cup of coffee.

Lack of support from family or friends

The beauty of Tai Chi is that you can choose to practice it alone, in a small group or even in large group together. The lack of support from family or friends comes mainly from the amount of time you spent exercising on your own that you tend to spend lesser time with them. To solve this issue, simply share with them the benefits which you experience with Tai Chi and invite them to join you. In this way, the family time together is not compromised and even more meaningful.

Personally, my parents together with my niece and nephews all joined me in Tai Chi practice and it has been a great family gets together. While they might not join you right away, at least let them understand more about the benefits of Tai Chi and what they can achieve out of it. It took me 2 years just to get my mum to start learning Tai Chi and now, she’s basically practicing Tai Chi basically everyday. Even when she’s doing her cooking, she would do it using the Tai Chi stance and posture. How motivating!

Unexpected or frequent travel

If you are frequently travelling due to work commitment, Tai Chi is definitely your choice of exercise workout as you can practice Tai Chi anywhere in the world! Just visit any park, garden in any country where there are Chinese and you will see people practicing Tai Chi in the morning. You will be surprised that you may even make new Tai Chi friends while travelling abroad where you will reap the additional social benefits out of exercising.

Inclement Weather

You don’t have to depend on the weather to do your Tai Chi practice. While the park or garden would be an ideal location for Tai Chi practices, especially in the early morning or evening when the air is fresh, you can always choose to do it in any open area.

Whether rain or shine, there is no limitation to the training location since you don’t need any equipment. Hence, you can do your Tai Chi practice almost anywhere where you can choose to do your Tai Chi workout either indoor with air-conditioned or even under the void deck with shelter.

Lack of enjoyment or motivation

Something you will find practicing the same Tai Chi routine getting too boring. Having some changes or adding new element such as using the favorite music you like when doing your Tai Chi helps to keep you motivated and enjoyable.

Also, you can learn new Tai Chi routines in a group so that you have more options and can alternate the different Tai Chi routines in different days of your workout. There are many different styles of Tai Chi quan with their unique characteristic which you will definitely find one of them suitable for you.

One of the main reasons why people like to exercise in a group is because they enjoy interacting with other people. Try promoting interaction during your Tai Chi practices and you will find yourself reaping the benefits of social benefits of exercise. Remember that for any group cohesion, people who adhered to a program had higher levels of group cohesiveness. It may be extremely important to the whole exercise experience in terms of making a difference in your health and fitness regime (Kennedy and Yoke, 2004).

KEEPING IT FUN

This article has been focused on finding ways to stay motivated to Tai Chi exercise. As I mentioned at the beginning, this can be a great challenge. As with anything you do on a regular basis, it’s easier to stick to a routine if you enjoy what you are doing.

You have so many different styles of Tai Chi to select from that one of them is bound to capture your interest. You may have to try out different types of Tai Chi routines, different settings, different equipment, and so forth until you find something which you enjoy and feel motivated.

You won’t always like an activity at first, so make sure that you give any new Tai Chi exercise a long enough trial run. At the same time, don’t force yourself to stick with something you don’t like. You will only be setting yourself up to get turned off by exercise in the long run. Inevitably, there will be days where it will be hard to exercise, and you may have to drag yourself to the park. As long as it doesn’t happen too often, you can usually trudge through them. With constant motivation and a clear goal setting in mind, you will be on your journey to achieving a lifelong fitness with Tai Chi.

REFERENCES

DECI E. L. & RYAN R. M (1985) Intrinsic motivation and self-determination in human behavior, New York, Plenum.

KENNEDY, C. A. & YOKE, M. M. (2004) Methods of Group Exercise Instruction.

KERRI WINTERS-STONE, P. (2005) Action Plan For Osteoporosis – Your guide to stronger, healthier bones, USA, Human Kinetics. RICHARD H. COX (2002) Sport Psychology : Concepts and Applications, New York, McGraw Hill.

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If you want to lose weight fast and stay healthy you are going to have to forget about fasting, diet pills and all many fad diets available. Let’s be real, who really believes a diet of nothing but grapefruit is a healthy diet. Your body needs specific and varied nutrients to maintain your health.

Sure you may be able to lose 10 lbs or more very quickly on these “fad diets” or diet pills but you won’t be able to keep it off. Because you are starving your body it will react in self defense by slowing down its metabolism and feeding off of muscle. You will feel sluggish and your goal is to lose fat not muscle. You will be weakening your body and its defenses against the many bugs and germs that are constantly trying to make you ill. Oh, and you can’t do it for very long. You will binge and end up right where you started or worse, you may have gained back more than you lost.

You can lose weight fast and stay healthy if you choose a diet plan that is easily adaptable to the foods you normally like to eat. It makes it a lot easier to stick with the plan. A good plan will provide the following elements:

· Every diet plan needs a calorie counter. The whole objective is to eat fewer calories than your body uses.

· A meal plan that allows you to eat most if not all of the foods you like and gives you enough variety so that you will not get bored

· It should be affordable. You can find every thing you need to know to make a good diet plan on the internet. If you prefer to save yourself the time good diet plans can be found for under $50.

There is one more element that is very important if you want to lose weight fast and stay healthy and that is exercise. Aside from the benefits to your heart and body exercise will help your body burn more calories and lose weight faster.

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Many Americans turn to running to lose weight. Some find that it relaxes them clearing away the days stress and allowing them to think clearly. Others like the fact that it’s done outdoors and can be done anytime. Whatever the reason running is a great way to lose weight.

Sometimes people start running to lose weight and give up because it wasn’t effective enough or it was boring. It is important to follow certain guidelines in order to make your workout both fun and effective.

To start you should make sure that you have the right equipment before you begin. This means that you need to dress appropriately. Dress in layers that give you ventilation but make sure that you aren’t going to get too hot or cold.

Shoes are also essential pieces of equipment when running to lose weight. If you aren’t wearing the right pair of shoes chances are your running experience is going to be a poor one. Try to find a pair of shoes that are specifically for running and feel comfortable. If you can afford it, it’s a good idea to buy two to three pairs of shoes and alternate them.

It is essential to most people’s success to make running to lose weight a fun experience. This can be done a few different ways. You can always bring along an iPod or mp3 player so that you can listen to your favorite music, many find upbeat music more motivating.

Another way to make your exercise more fun is to take different routes. Instead of following the same path everyday explore your neighborhood. Take a different turn everyday you may be surprised how many things you never noticed before.

Running to lose weight is a great start to getting healthy and fit but any exercise program works better when combined with a healthy well balance diet. You should make sure to eat small meals high in carbohydrates and protein about half an hour before starting out on your run.

You should try to keep your calorie intake within the healthy recommended ranges. Doing this is relatively easy once you are used to eating a healthy well balance diet full of fruits, veggies, and lean protein.

Running to lose weight can be a great way to exercise if you follow certain guidelines. Make sure that you have the right equipment and are eating healthy. Above all else make it fun. The chances of success are much greater if you make it fun.

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When is the best time to do exercise?To improve the sleep quality it is recommended to do exercise during mid to late afternoon. Experiment yourself to find the best time that work best for you. It might take several weeks of trial and error to determine the best time of day for you to get your exercise. If you’re a morning person, you may want to wake up a little earlier every day and go to the gym or jog around the neighborhood. That will start your day to an energetic start.If you find you can’t exercise in the morning, maybe you could hit the gym on your lunch break or immediately after work. Some people find that evening exercise winds them up, while others find it helps them sleep.Avoid exercise in the late evening or just before going to bed. Exercise is actually stimulating the body, raising its temperature. It can take quite a while for your muscles and circulation system to calm down again after a vigorous workout. That’s the opposite of what you want near bedtime, because a cooler body temperature is associated with sleep. What kind of exercise works best?Regular exercise works best for most people, but the exact type and amount varies from individual. Try to work with a personal trainer or exercise instructor to design a program that works best for you, especially if you are new to exercise. Endurance exercise such as walking, swimming or cycling, performed for 30 to 60 minutes, three to five days a week is commonly prescribed for improving sleep quality in healthy adults. (Make sure to consult your doctor that you are healthy enough to conduct such exercise).The exercise should involve vigorous use of legs which should help with your sleep. The fatigue produced by [using leg muscles] acts as a tranquilizer. Aerobic exercises such as jogging, swimming, riding a bicycle, jumping rope, dancing, riding a stationary bicycle, using a treadmill, and walking are the best to combat sleeplessness in which it increases the oxygen that reaches the blood. A mild workout for fifteen to twenty minutes a day, four days a week, will be enough to feel the benefits. Stretch before and after doing anything vigorous. Let cool-down after exercising, before you do any stretching.With regular exercise your sleep quality is improved and the transition between the cycles and phases of sleep becomes smoother and more regular. Try to increase your physical daily activity during the day may also help you deal with the stress and worry in your life. The goal here is to give your body enough stimulation during the day so that you are not restless at night. But DO NOT overdoing it, as ironically, too much exercise can interfere with sleep. Start at a reasonable level activity you enjoy, and increase exercise volume gradually to avoid injury and sleep problems.

Studies indicate that there is a direct correlation between how much we exercise and how we feel both emotionally and physically by changes in our brain chemistry that occur from regular exercise.Mild, non-aerobic exercise may help you unwind at the end of the day and maybe beneficial to handle insomnia problem. Take a leisurely walk or gentle dancing to pleasant music can help you lift your mood and relax the body. The ollowing activities are relaxing and have other healing properties:- Yoga has a stimulatory effect on your nervous system, in particular to the brain. Yoga uses breathing techniques and yoga postures increase blood circulation of the brain, promoting regular and restful sleeping patterns. Regular practice of yoga will relax you as well as relieve stress and tension in your body.- Tai Chi is a form of breathing and movement that was developed by ancient Chinese monks. The movements involved are precise and slow, which is ideal if you have joint pain or are unable to participate in high impact aerobic exercises. Studies have shown that Tai Chi might help people with insomnia by promoting relaxation.If you find that you have no time to exercise on a regular basis try to add extra moments of activity into your daily schedule. Take the stairs instead of the elevator whenever possible.Try parking your car around the corner and walking that extra block to your office. There are many small simple ways that you can add activity into your life. Your goal is to have a healthy, well balanced life.

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I came across this double page ad. First of all, I generally hate the ads that try to look like articles published by the magazine. And I also wonder if anyone doesn’t notice the “Advertisement” typed in tiny font at the top… some people must not.

The girl on this page isn’t fat. In fact, it just looks like they slightly distorted the picture of a normal and thin girl so she looks a little wider, not fat, just distorted. So here we  see the idea being planted into people’s heads that even normal thin people need to lose weight.

But the creepiest thing of all about this advertisement is that it doesn’t say who has paid for it!

I wish it were this easy, free diet pills, take them and lose weight.. And here I am busting my butt lifting weights and watching what I eat.

Ever imagine how to lose a few extra pounds the easier way? Here is the article dedicated to the purpose of losing weight the smart way.

Besides just looking at yourself in the mirror and being unhappy with what you see, get up and do something about it. It’s not quite as hard as you think it is. If I told you that I can think of a better way for you to not only shed some weight but also have your complexion improve, help the way your body digests the food you eat and help decrease symptoms of arthritis and diabetes, would you do it?Not like a typical fad diet that’s everywhere you see that puts your body through stress just to lose only a couple pounds, the detoxification/detox diet promotes health. The detox diet helps your body use the nutrients that you take in effectively and with better results. Do you suffer from constipation, Irritable Bowel Syndrome or indigestion? A safe detox diet can help lower issues you could have with these not-so-rare ailments.

There’s a highly regarded 2 day safe detox diet available that will assist you not to only lose weight and fat, but to boost your energy and stamina levels, drop your cravings for unhealthy junk food and help to liven up your skin and eyes. The answer is the 2 Day Slim Down. As you’re staring at your reflection, what if, in only 2 days, you could lose up to 12 lbs. and be rejuvenated from the inside out? It’s time to make the next step and make some changes. The 2 Day Slim Down detoxification/detox diet is here to help you in achieving your weight goals.

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