Workout Plan that Stimulates Lifestyle Changes

We all have come to a point in our lives where we want to lose weight, tone up our body (so our arms don’t shake when we clap), or simply boost our self confidence when it comes to our looks. The best way to do this is to make subtle lifestyle changes that typically begin with an exercise routine. So we sign up for a gym membership (which we rarely use by the 3^rd month) and swear to count our caloric intake, however, we rarely stick with the plan long enough to see results or once we’re satisfied, we stop our new plan and gain the weight back, if not more. What are we to do? This question prompted me to research key components on what makes our bodies function and how we can be the best stewards of our 1 and only temple given to us. How about we shift the way we view weight loss and focus on several key aspects that will produce a healthy lifestyle which I have outlined below. Enjoy the journey!

1.       Cardio Respiratory Endurance

a.      Cardio respiratory endurance is the ability of your heart, lungs and muscles to work aerobically over an extended period of time.

b.      Exercises used for large bursts of energy activities over slightly longer periods of time like stair climbing, running, cycling, rowing, and skating will help boost your cardio respiratory endurance.

c.       Exercise at your target heart rate for the majority of your workout. Find your target heart rate by using this formula: 220- your age= Target Heart Rate. (ex. 220-25 years old= 195 target heart rate).

d.      To train yourself on exercising at your target heart rate, exercise 30 minutes with 60-85% (18-25 minutes) of workout at target heart rate 3days/week

e.      To lose weight, exercise 40-60 minutes with entire workout at target heart rate 5 days/week

2.      Body Composition

a.      Composed of Lean Body Mass plus Body Fat

                                                              i.      Lean Body Mass: Weight of muscle, bone, internal organs, and connective tissue

                                                           ii.      Body Fat: Fat tissue that insulates body to conserve heat and provide fuel for energy production

b.      It is imperative that you maintain you optimal body fat percentage:

                                                              i.      Men=14-18%

                                                           ii.      Women=18-22%

c.       You can calculate your body fat by using a BMI calculator

3.      Flexibility

a.      Flexibility is the ability to move a joint fluidly through its complete range of motion

b.      To increase flexibility, slowly stretch each muscle group (without bouncing) while holding stretch below pain threshold for 10-30 seconds, 3 days/week

c.       To maintain flexibility, slowly stretch each muscle group (once again, without bouncing) while holding stretch below pain threshold for 10-30 seconds 1 day/week

d.      Why is flexibility important?

                                                              i.      Flexibility enhances athletic fitness

                                                           ii.      Increases mental and physical relaxation

                                                         iii.      Develops body awareness

                                                          iv.      Decreases risks of strains and sprains

                                                            v.      Decreases back problems

                                                          vi.      Decreases muscle soreness

                                                       vii.      Decreases muscle tension

                                                     viii.      Decreases menstrual pain severity

4.      Muscular Strength

a.      Muscular strength is the force that a muscle or muscle group can exert during contraction

b.      To increase muscle strength, you need to increase muscle size. Do this by increasing the pounds of weights used while decreasing the amount of repetitions per set.

5.      Muscular Endurance

a.      Muscular endurance is the length of time a muscle or muscle group can exert during contraction or number of times a muscle or muscle group can repeatedly exert force against a given resistance without fatiguing

b.      To increase muscular endurance, decrease the pounds of weights used and increase the amount of repetitions per set.

6.      Water Composition

a.      Water is 40-60% of body weight; therefore it is imperative to rehydrate the body during any exercise program to maintain homeostasis

b.      Before workout, drink 8-10 oz of pure water

c.       During workout, drink 4 oz of sodium, mineral or potassium type fluids (i.e. Gatorade, Vitamin Water, Coconut water, etc.) for proper electrolyte balance.

d.      After workout, drink 8-10 oz of pure water

7.      Good Posture

a.      Good posture allows your body to operate in its most energy efficient state by putting small amounts of energy on muscles and tendons allowing your muscles to experience the least amount of strain possible

b.      Good postures also allows rib cage to fully expand bringing in the maximum amount of oxygen into your body for healthier blood flow.

c.       Tips for good posture

                                                              i.      Keep head directly above neck

                                                           ii.      Keep shoulders at 90 degree angle to the spine

                                                         iii.      Keep hips at a 90 degree angle to spine

                                                          iv.      Keep chest held high

                                                            v.      Keep stomach and butt inward (not protruding)

                                                          vi.      Keep knees slightly bent when standing

8.     Breathing Exercises

a.      Poor breathing robs energy and negatively affects mental alertness. Unless breathing is exercised, aging affects the respiratory system as follows:

                                                              i.      Stiffness: The rib cage and surrounding muscles get stiff causing inhalation to become more difficult. Less elasticity and weak muscles leave stale air in the tissues of the lungs and prevents fresh oxygen from reaching the blood stream.

                                                           ii.      Rapid, Shallow Breathing: This type of breathing, often caused by poor posture and weak or stiff muscles, leads to poor oxygen supply, respiratory disease, sluggishness, or heart disease.

b.      There are several breathing techniques:

                                                              i.      BELLY BREATH EXERCISES: The following exercises are simple ways to deepen breathing and to cleanse the lungs. These exercises will also increase energy and decrease tension. FOR BEST RESULTS, PRACTICE THIS EXERCISE FOR 5 MINUTES per set.

1.       Lie flat on your back to get a proper sense of deep breathing. (Have some small pillows available to reduce strain by tucking them under the neck and knees. The natural course of breathing in that position will create a slight rise in the stomach upon inhaling and a slight fall upon exhaling.)

2.      Place your hands palm down on your stomach at the base of the rib cage. (The lungs go that far down. What fills them deeper is the pushing down of the diaphragm. The diaphragm creates a suction which draws air into the lungs. The air is then expelled when the diaphragm pushes up. In this process, the life-giving oxygen fills the lungs and gets into the blood stream for distribution to the cells. Carbon dioxide is expelled from the blood into the about-to-be exhaled breath, thus cleansing the body and blood of waste products.)   Lay the palms of your hands on your stomach just below the rib cage, middle fingers barely touching each other, and take a slow deep breath.  (As the diaphragm pushes down, the stomach will slightly expand causing the fingertips to separate somewhat. This movement indicates full use of the lungs, resulting in a truly deep breath rather than the "puffed chest" breath experienced by many as the greatest lung capacity. Chest breathing fills the middle and upper parts of the lungs. Belly breathing is the most efficient method. Infants and small children use only this method until the chest matures. The yoga breath or roll breathing combines belly and chest breathing.

                                                           ii.      COMPLETE BREATH EXERCISES

1.        Sit up straight. Exhale.

2.      Inhale and, at the same time, relax the belly muscles. Feel as though the belly is filling with air.

3.      After filling the belly, keep inhaling. Fill up the middle of your chest. Feel your chest and rib cage expand.

4.       Hold the breath in for a moment, and then begin to exhale as slowly as possible.

5.       As the air is slowly let out, relax your chest and rib cage. Begin to pull your belly in to force out the remaining breath.

6.      Close your eyes, and concentrate on your breathing.

7.      Relax your face and mind.

8.      Let everything go.

9.      Practice entire sequence for about 5 minutes.

                                                         iii.      HUMMING BREATH EXERCISES

1.       Follow the instructions for inhaling the COMPLETE BREATH (Steps above). 

2.      Now, as you begin to slowly exhale, make a HUM sound.

3.       Keep making that humming sound as long as possible.

4.       Pull your stomach muscles in, squeezing out a few more seconds of humming. Then relax.

5.      Practice for 2 to 3 minutes.

                                                          iv.      CHINESE BREATH EXERCISES

1.       A very fine, short (though not shallow) breath exercise comes from the Chinese Tai Chi Chuan. 

2.      Three short inhales are done through the nose without exhaling.

3.      On the first inhale, the arms are lifted from the sides straight out in front at shoulder height.

4.       On the second, the arms are opened out straight to the sides while still at shoulder height.

5.       And on the third, the arms are lifted straight over the head.

6.       Then, on the exhale through the mouth, the arms are moved in an arc back down to the sides.

7.      Usually, ten or twelve breaths are sufficient and will not cause light headedness.

8.      If light headedness should occur, simply stop the exercise. This exercise also has the effect of really opening up people physically.  In subtle ways, this exercise uses the body in leading the mind and spirit to greater openness with each other and the environment

9.       CAUTION!!  Especially for older people:  Never do panting or shallow breathing except while seated. Hyperventilation may occur. As long as one is seated, hyperventilation will not be a problem because, even if a brief blackout should occur, the body's automatic breathing apparatus will immediately take over.

9.      Tips to keep in mind

a.      Signs and symptoms of overtraining

                                                              i.      Slow healing of bruises, cuts and abrasions

                                                           ii.      Susceptible to infection

                                                         iii.      Loss of appetite

                                                          iv.      Extreme loss of weight in short amount of time

                                                            v.      Chronic muscle soreness

                                                          vi.      Mood swings

                                                       vii.      General malaise

                                                     viii.      Irritability

b.      Weight gained in 12 weeks can be lost in 12 weeks

c.       Eat breakfast like a king, lunch like a prince, and dinner like a pauper

d.      Find out what vitamins you need to keep your body balanced; a great link to find out what you may be deficient in is: www.vitaminid.com

e.      CONSISTANCY!!!! It takes 18-254 days to form a habit, giving you an average of 66 days to make that new habit stick. Any workout plan seem almost impossible with those statistics, so choose a workout plan (no matter how humble the beginnings) and stick with it, then build from it.

f.        YOU CAN DO IT!!!!

The Dawn of a New Era

It is very interesting that we have to get knocked on our butts before we realize that we can do nothing nor be nothing without the help of a Higher Power (whom I choose to call God). I have been on an journey transitioning from a mountain top to a valley where so much that I held near and dear was taken from my grasp. Whenever you have an individual that has always lived a privileged life, you assume that money can get you out of any situation; this theory is true to an extent however there are times when your money is no good. That is the lesson that I needed to learn before my bank account grew to a larger level.

During this time, one of Lauryn Hill's song, "Do-Whoop/ That Thing" spoke to me on so many different levels. At the end of the song she repeats, "How you gonna win when you not right within?" This question stung me, made me numb, then snapped me back into life. Everything suddenly made sense and the cause, catalyst and reason behind this downfall all boiled down to one thing: conquering the inner- me.

Take this time to evaluate your life and ask, "What am I doing in the dark that could cause me to stumble in the light?" Whatever it is, it's a cycle that you must break, then make a new cycle that will carry you through this valley experience. Remember joy is given, and once it's given, it can never be taken, you can however relinquish it; so hold tight to your joy, your smile, your peace, the world didn't give it and the world can't take it away.

4 Simple (but Surprising) Ways Men Express Their Love

By DR. BRENDA SHOSHANNA ON AUG 29, 2001 AT 12:56PM

"I can sleep with her, marry her, take care of her, but love -- that's something else," said Tony, a married man in his late 40s. "Guys don't like to talk about love. They don't know what to say. Of course guys feel love. But they express it differently."

Why don't most men just come out and tell us the way they feel? In my years spent as a therapist, I've learned that love can make men feel vulnerable, childlike and unable to do what's expected of them, especially those who believe they're functioning in a dog-eat-dog world. Still men do love, and different types of men express their love differently. In fact, love means different things to a man, at different times in his life. This means that a woman needs to be alert to who her man is and what love means to him. If you're frustrated with waiting to hear those three magic words, take a look at what your man may already be saying -- in other ways:

 

1. Simply saying "I Love You"

Actually, saying these three words is a huge step for some men. That's because it means a lot more than simply expressing a feeling. For some it feels like a life commitment, for others it is fraught with danger.

"When I say I love you," said Steve, "I feel like I'm taking my life in my hands and giving it to her. It's scary. I've got to really trust her and know she won't throw my love away in order to actually say the words to her." In this case, the fear of rejection comes up strongly. Rejection is enormously painful for most men, and saying "I love you" can be an invitation to be hurt. Most men must feel very secure in the relationship and in the woman's feelings for him before he'll dare say those words.

 

For others, saying "I love you" means, "I'm offering a commitment. I'm going to be here to do things for you." For many men, love is expressed through action, so these words are a promise of what is to follow. Simply by saying these words they feel they are agreeing to be there, to give to her and support her. If they don't do it, they'll feel like a heel.

 

When some men say "I love you," it means "I'm not leaving" or "I'll always be faithful." This can be very scary for some men. They feel the words themselves are a promise, and if the promise is broken, they will suffer as well. Men don't want to break their promises to you. Most want to be able to follow through and give you what they want. In the end, they just want you to feel good about them -- and to feel good about themselves as well.

 

2. Offering Tokens of Affection

There are many different kinds of gifts a man can give. The obvious ones include those wrapped in packages, candy, flowers and special notes. But there are others that a woman may or may not be aware of. For example, for some men, giving their time to you is a gift. When they spend more time with you, and less with family and friends, this is their way of saying that they love you. They are choosing to be with you.

Some other men choose other gifts. Whether your partner stands up for you during a difficult time, goes with you to visit your family, does little jobs for you, attends important functions with you, puts you first in his thoughts or plans trips, dates or outings, the message is the same. He loves you. If this sounds like your man, keep in mind he, like many men, may not be comfortable with expressing his feelings directly, so these behaviors are indicators that he cares a great deal. The trick to understanding a guy like this lies in realizing two things: These actions are being generated out of love, and he expects you to know that.

 

3. PDA -- Physical Displays of Affection

Affection can mean anything from handholding to lovemaking. In fact, some men can most easily express their feelings during lovemaking. That's because after being intimate they feel as though they've loved you, and often feel loved as well. The physical contact breaks down barriers and provides a feeling of closeness that cannot be so easily be obtained in another manner for them.

This can be a complex area, because sex can mean so many different things to different individuals. Most women need affection and foreplay as well as the sex because this is what makes them feel loved. Some women even require hearing words of love spoken during this time as well. So when a man is open, giving and affectionate with a woman on an ongoing basis, it is often his way of expressing love. For him, love means meeting her needs and having his needs met as well.

 

Still other men use sexuality to avoid or cover up areas in the relationship that might be difficult. They feel that if the sex is good, everything else will fall into place. Usually, when the sex is reluctant, or not happening, it is an indicator that something is missing emotionally, or that conflict exists in the relationship. Sex is a sensitive barometer to what's going on in all aspects of one's life.

 

4. Introducing You to His Family

Another way of saying "I love you" is taking you home to meet the family and close, meaningful friends. This is often an indicator that the man has deeper feelings for you. Not only does it say that that he's proud of you, but he wants to connect you with the people who mean the most to him. He wants you to care about them, and for them to care about you as well. This is a sure sign that intimacy and love are increasing for him, and that you are becoming a significant part of his life. Some women complain a great deal about not having met the family and being kept separate and apart. When this goes on for too long in a relationship, it can be a sign that the depth of his feelings for you, and his involvement, are lacking.

Some men compartmentalize relationships. They have someone for dating, someone for sex, someone else for the kind of love that leads to marriage. By being aware of the people in his life that he introduces you to and includes you with, you can get a good idea of how he operates in this area. Does he want you in all parts of his life, or is this a limited relationship? Love, in the deepest sense, includes sharing all parts of ourselves with another.

 

It is helpful to keep a little journal of your relationship. So many acts and expressions of love go unnoticed and unfelt, because we simply get used to them or become too busy to stop and take note -- or to stop and say thank-you. Take a few minutes each evening to note what you received that day, and also what you gave. Write it down. Be specific. List everything, like phone calls, kind words, a surprise visit, etc. You'll be amazed when you look back and realize all the ways your partner is giving to you. Plus, it'll help you find new ways to give back to him.

 

 

 

Read More http://www.ivillage.com/4-simple-surprising-ways-men-express-their-love/4-a-283511#ixzz1KKLSbBWx

Freedom

The price of freedom is not free; in fact the opportunity to attain freedom is a large price to pay. You 1^st have to ask yourself if you have the soul of a slave, or the spirit of a free man. I discovered at an early age that I am extraordinary, exceptional, and especially special due to my God-given purpose which propels me onto a path of being advanced beyond my years and in a class all by lonesome. The road to Diamond is crucial and I BELIEVE worthwhile, however it envelops many challenges that strengthen me along the way.

The Freedom of Love

True love requires vulnerability, respect, trust, consistency, and a slew of other adjectives that become verbs which forces you to grow through challenges. Love is something that you must keep near your heart without holding it captive. When you're in love, give love, and receive love freely, you feel that all is right in the world and you can do all things; therefore, place your love in a higher power that gives you full security to love freely with a safety net that will keep you from stumbling.

 

The Freedom of Friendship

True friends are not that hard to find when you focus on being the best friend you can be. Like love, friendship requires work, re-assessments, adjustments, and laughter along the way. The little milestones and memories turn into bigger milestones and memories as you journey together because friends always seem to know when you need them the most. They are the cushion that allows you to keep on pushing.

 

The Freedom of Success

Too often in life we feel we deserve success without putting in the work to earn it; it's like demanding a fire 1^st then adding the wood, unfortunately life does not operate that way. Success simply gives you a platform to reach and bless more people because success leaves clues. The higher you rank in life, the more responsibility rest on your shoulders. Celebrate the small successes of life each day. By staying success focused attracts success which allows you to continually define what is most important in your life.

 

The Freedom of Faith

Total praise and adoration has to go to God. I know I used higher power earlier to generalize this piece for everyone; from here on out I will only converse about my Lord and Savior Jesus the Risen Christ. By having your life guided by God and surrendering your will to take up His, allows you to operate in a level of freedom that provides peace even in the midst of challenges because you know that your entire life is ordained and ordered by Christ.

 

The Freedom of Health

Top notch physical fitness ensures a quality of life like none other. What's the purpose of love, friendship, success, and faith if you do not have stamina nor capacity to enjoy it. Make it a daily goal to feel good and better the next day. Stay positive, love yourself, take care of your mental and emotional state, and most of all cater to yourself. Treat yourself to wholesome foods, adequate breathing exercises, and "me time." Make a decision to take care of yourself in every aspect.

 

The Freedom of Finances

To have money as your slave is a beautiful thing. Money is only paper that represents a particular value allowing you to attain certain privileges in life. Tithe, pay yourself, save, invest, spend.

 

The Freedom of Time

The majority of Americans complain of having a lack of time or finances to live their life the way they wanted.

 

There will be more to come on the last two topics in due time. Sprinkle your life with awesomeness, it will make it a lot better! – Lady_ Fee