Encouraging Health and Happiness

Posts tagged “Results

Relax! You’ll be more productive

More and more of us find ourselves unable to juggle overwhelming demands and maintain a seemingly unsustainable pace. Paradoxically, the best way to get more done may be to spend more time doing less.

By Tony Schwartz

The New York Times


5 tips to improve treadmill workouts

Follow these five tips for improving your treadmill workout to see better results, says fitness columnist Kelly Turner.

By Kelly Turner

On Fitness

As the cold and wet of winter set in, many prefer the shelter of a gym to the great outdoors. With that, many people head to the treadmill for their cardio workouts.

But many people make critical mistakes while using the treadmill. Simply racking up minutes isn’t going to get you results. Don’t waste your time and effort. Make every one of those minutes count. There are several variables you can play with to get the most out of your treadmill workout. Try one or try them all, in any combination, to burn more calories and see better results in less time. (more…)


Wanna lose 10? Just HIIT it!

Apr 26, 2012

Happier, Healthier You

Our Drop 10 cardio plan will turn you into a calorie-torching machine. Find your weekly fat-melting schedule below. You can do the routines with any form of cardio you enjoy. Some days, you’ll HIIT it—as in, high intensity interval training; other days, you’ll dial it down. Begin each session with a five-minute warm-up, and end with a cooldown.  Fat, you’re on burn notice.

Why it works HIIT, which alternates all-out cardio bursts with active recovery, releases high levels of hormones that target pudge, especially body fat. Proof: Women who did 20 minutes of HIIT three times per week (8-second sprints, followed by 12 seconds of recovery) lost 5.5 pounds over 15 weeks; those who sweated for twice as long at a steady pace put on 1 pound, a study in the International Journal of Obesity finds. What’s more, the HIITers lost 9.5 percent of their tummy fat, whereas the cruisers gained 10.5 percent. Take that, jelly roll!

What to do Below are five weeks’ worth of effective workouts, all mapped out for you by your Drop 10 trainers, Katrina Hodgson and Karena Dawn, the California girls dubbed “the new faces of fitness” by Jane Fonda. You choose which days to HIIT it hard; for every two intense workouts, you’re rewarded with a take-it-easy day—not to mention a hotter-by-the-day bod. (more…)


Top 10: Fitness Goals

50 pushups or a 5-second, 40-yard dash? Why not try both?

By Shannon Clark,

In order to keep yourself motivated to stick with your active lifestyle, setting regular goals is important. By taking a look at what you’re working toward every so often, and making sure that those goals are still applicable to your current situation, you can ensure that you stay on track and get the results that you’re looking for.

If you don’t have a goal that you’re currently working towards, we have 10 ideas for you to consider.

 Run Your First Full Or Half-Marathon (more…)


Top 10: Habits Of Elite Athletes

Get into these routines, and you’ll reap some serious benefits.

By Kevin Neeld, Fitness Expert

 
It’s been said that all it takes to be successful is to find someone else who has achieved what you want, and do what they do. Aristotle once said, “We are what we repeatedly do. Excellence, then, is not an act, but a habit.” In this vein, there is incredible insight to be gained from the habits of elite athletes. While not every man has the tools to compete at a professional level, mirroring the habits of the great athletes will surely help you get in better shape and improve your athletic performance. These are the Top 10: Athlete Habits.

 Envision Success (more…)


The Top Moves to Tone Your Trouble Zones

By SHAPE magazine | VitalityWed, Apr 4, 2012 10:22 AM EDT

Tone your trouble zones!

Tone your trouble zones!While you can’t target exactly where you’ll lose body fat (aka spot reduce), you can tailor your workouts to help build more lean muscle in certain spots. We’ve got moves to hit all your problem areas (no equipment required). And since targeted training means you’ll be adding lean muscle to your frame, these exercises can also help you burn more fat! Add a few of these toning moves into your regular routine to see a difference:


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Perfect Your Jump Shot

By Danny McLartyOn March 29, 2011

If you were to walk into just about any gym in America to watch kids warming up before the start of practice, do you know what you’d see? You’d see a bunch of young basketball players heaving up shots from behind the 3-point line. This is the last thing they should be doing! At such a young age, these players aren’t strong enough to shoot the ball from this distance with proper mechanics. What happens is that they develop bad habits that quite often stay with them when they reach an older age. So, if you are in 6th grade or younger, don’t worry about the 3-ball just yet (with few exceptions). Start at a close range, and follow the tips below.

The Perfect Jump Shot
Take a look at the players with the best jumpers in the world, and you’ll see a number of things they have in common with their shot. (more…)


20 Ways to Speed Up Your Metabolism

By Heather Bauer, RD,CDN, REDBOOK

Whether you’re trying to shed some lbs or just stay fit, these tricks to increase your metabolism from nutritionist Heather Bauer, RD,CDN, will help you reach the finish line even faster.

1. Keep Hydrated I’m sure the general population thinks dieticians sound like a broken record when it comes to the whole water thing, but it really is important. Drinking the recommended eight cups of water a day will help your body function at peak performance levels. (more…)


You Can Get Richer Pinching Pennies Like Warren Buffett

By Deborah L. Jacobs | Forbes – Tue, Jan 3, 2012 2:34 PM EST

Many people have tried to emulate Warren Buffett’s investment style. More may attempt it as they search for the best investing ideas for 2012. But here’s a more attainable goal: Pinch pennies like the Oracle of Omaha. This might turn out to be a New Year’s resolution you can actually keep. And you’ll be richer for it.

When his first child was born, the famously frugal Buffett turned a dresser drawer into a bassinet. For the second one, he borrowed a crib. While in New York signing up clients to invest six-figure sums with him during the 1960s, he reportedly phoned a friend from New York’s Plaza Hotel to bring over a six-pack of Pepsi so he wouldn’t have to pay for room service. He drove a Volkswagen until his wife decided it was bad for his image and upgraded him to a Cadillac. (more…)


Upgrade Your Abs Exercises

If your belly refuses to flatten, your workout is probably stale. Upgrade your favorite exercises with these tweaks and revisions. Plan on putting these moves into practice and get ready to experience transformed abs.

Side Plank and Row

Side Plank and Row

SIDE PLANK AND ROW(Replaces: Side plank) (more…)


The Squat, Supercharged

From the Editors of Men’s Health
Thu, Sep 15, 2011

 

You know squats are essential. But they come in so many variations—how can you tell which one is right for you? We asked Chris Proulx, D.C., M.S., a professor of movement science at Westfield State University in Massachusetts, to help sort them out. Proulx and his students tested five different squats—the four freestanding versions shown below. Volunteers performed the exercises standing on force platforms, which are high-tech devices that measure the pressure exerted through a lifter’s feet. The researchers also attached electrodes to the volunteers’ legs to see how hard the moves made their quadriceps and hamstrings work. Their pain, your gain. Looking to master the move before trying one of the variations below? Then use The Secret to the Perfect Squat to perfect your technique. (more…)


Steve Jobs and the Seven Rules of Success

Steve Jobs’ impact on your life cannot be overestimated. His innovations have likely touched nearly every aspect — computers, movies, music and mobile. As a communications coach, I learned from Jobs that a presentation can, indeed, inspire. For entrepreneurs, Jobs’ greatest legacy is the set of principles that drove his success.

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Four Ways to Get a Workout While Watching TV

Why not get a workout while you watch TV? After a hard day at work many people, including myself, want to relax and watch television. Break the habit of eating while watching your favorite show and create a new custom. Get into a new routine by working out while watching your favorite program.

#1 Pedal during the program

With a mini pedal exerciser you can pedal during your favorite television program. This compact piece of exercise equipment allows you to sit in the location of your choice, and it is low in cost. I first noticed the mini pedal exerciser when I was at my friend’s house, who is in her 60s. This is a great form of exercise for people of every age.


Working your butt off, but still seeing it?

Do you wonder why you don’t see results from all your hard work in the gym? As a trainer who incorporates health coaching, I work to get people results.. that is my product pure and simple. I get people to achieve their health goals by challenging them to increase their daily movements, what they do with their feet and their fork. Now if they are not paying attention to the quality of workouts, foods and rest..are they going to get the results they want? I don’t believe so.

I’ve never heard someone say say: ” I wanna look like that woman on the end treadmill, I love how she comes in and spends 45 mins every day. See how she jiggles and her body never changes? That’s glorious, I want to look like her! ” The truth is our bodies adapt quickly. That may be why you are not seeing the changes you’d like. Now does this mean – go out and take a bunch of random classes and workout till you drop? No- there is another factor to get to your results. Quality of Movement.

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What is Mental Toughness?

Overview

Mental toughness is the psychological attribute that separates greatness from mediocrity. Although it is most commonly mentioned in connection with athletic performance, it can be used to advantage in almost every area of life. No one is born with mental toughness–it is a quality that can and must be developed through training.

Definition

Although most people have an intuitive notion of what mental toughness is, no generally accepted definition has emerged. Football coach Vince Lombardi understood mental toughness as “a perfectly disciplined state of mind that refuses to give in”. Researcher David Yukelson defines it as a psychological edge that allows you to cope better than your competition with the demands that are placed on you, as well as the ability to perform consistently better than your competition.

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