Health, Wellness &amp; Spirit
What are your goals for this coming year, this month, this week, this day, this hour, this minute? Whether it be for the long term, or something in the "here and now," most people will agree that inner peace and happiness is at the top of the list. Does inner peace translate exteriorly? Absolutely, and since they are both interconnected, you can work from the outside in, or from the inside out, depending on your current situation.
I was always a firm believer that you must work from the inside out only to get great results. At the beginning of this year, however, I proved myself wrong. My weight had gone past its usual limits, and I finally caved and got a personal trainer. Through my training, I learned what perseverance and will power truly meant. I took those newly sharpened skills and applied them to life outside of the gym. I became stronger in my work, my relationships with others, and was able to take on life's challenges with power and zest. I was invigorated! I was so inspired that I became a Certified Personal Trainer myself! My goal here is to expand on both health (physical) and wellness (mind and spirit), so you can add what you need to your day. This is your life--go live it!!!
Diet and exercise! No magical potions or secrets here folks! But doing it the right way takes a lot of guesswork and time out of the equation.
*Please consult you doctor before starting a new diet and/or exercise plan.*
This is SOOO SOOO IMPORTANT!!! In my opinion, it is about 70% of the work. You must put the right foods in your body or you are mostly just maintaining your current physique by working out alone. 3500 calories=1 lb., so there must be a 3500 calorie deficit in order to lose 1 lb. However, we want to do this in a very healthy manner. NO starving or crash diets. They are potentially hazardous to your health and don't produce long term results anyway.
If you are a beginner, start out with 20 min. of cardio 3x/week. You can do any activity that will get your heart rate within its appropriate target zone. (see below on how to figure target heart rate). Gradually work up to 30 min. of cardio 3x/week. Then add 2 days of resistance/weight training at 20 min./day.
*To Figure Target Heart Rate: 220-your age x .65, then 220-your age x .85 to get a range.
Always start a workout with a warm up, but after that, you want to stay within 65-85% of your maximum heart rate for fat burning and endurance.
EXAMPLE: For a 20 year old--220-20=200. 200x.65=130 200x.85=170
So for a 20 year old, he or she should stay between 130-170 bpm for maximum fat burning and endurance. Use a heart rate monitor to make sure you are exercising in your appropriate target zone.
*Check out my diet and exercise videos (coming soon) for recipe ideas and specific exercise instructions.*
Your mind must be controlled, but often times, you find it controlling you. Check out some exercises from "A Course in Miracles" to help calm those nerves and turn down the "noise."
If you haven't already done so, please go out and get Florence Scovel Shinn's book, "The Game of Life and How to Play It." It will change your life.
In the meantime, take 15-20 minutes for yourself and go to your favorite place (i.e. the beach, the park, your own room, etc.). Close your eyes and concentrate on the area between your eyebrows in the center of your forehead. Repeat silently: "Love is in my life, Love is the essence of my Soul, I am Love." Do this preferably in the morning before your day starts. Eventually, you will see how this affects your life, and you will want to do it more.