Wealthy Health-Wise

keeping it small & simple

Home Fitness Gym – Convenient, Efficient, Effective September 3, 2010

Filed under: Fitness — Kazi @ 1:36 pm
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Home fitness gyms are becoming more and more popular and even more affordable as people recognize the need for fitness programs to improve their health and wellness. Each year there is increasing evidence of the benefits of exercise to improve your health, including decreased cholesterol and blood pressure, improved sense of well-being, improved energy levels, and a decreased risk of cancer, heart disease, and stroke.

Home fitness gyms are on the rise because they are convenient, time saving and private. Many people who are starting a new program feel self-conscious at the gym where everyone is watching everyone else. The added benefit of the personal trainers at a gym is often outweighed by the cost of lost privacy and decreased convenience. Personal trainers can also be hired to train you at home or consulted for a short term to develop a program that you execute at home.

Home fitness gyms are also convenient because you are not dependent upon the hours of a gym. You can get up early and work out before going to work while still showering at home.

When you are choosing the equipment for your home gym look for a device that is designed for multiple functions. The home gym should also be safe, reliable and within your price range. These gyms don’t need to be expensive to provide the you with an effective workout. As technology advances the gyms are becoming more affordable while providing more variability.

When you are in the market for a home gym also be sure to evaluate the space in which you plan to keep, use and store the equipment. Sometimes there is a trade off when you are evaluating a home gym that folds efficiently and one that is more bulky. Often the gyms that use your own body weight are stored easily in a closet or under the bed making working out in your home even more attractive.

There is a home gym on the market to fit just about anyone’s needs. Gyms can be adapted for those who have disabilities; others are better suited to those who want an intense workout consistently and still others may meet the price range, availability and customer service needs of the client. What ever your choice you should make an attempt to try the home gym at the store or do extensive research to read reviews of real people who have actually used the product.

Home gyms are a real benefit to people who have a desire to improve their health but at the same time want the convenience and privacy of working out in their own home. As sales increase and technology advances the possibilities for home fitness gyms expand each year. Home or at the gym? The choice is yours.

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Can Virtual Rehearsal Enhance Athletic Performance August 18, 2010

Filed under: Health,Sport — Kazi @ 1:57 pm
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Athletic performance can actually be improved using the interaction between the mind and the body. That mind-body connection has giving athletes positive, reproducible results for over 20 years. If we consider Asian martial artist, we can increase this number to some hundreds of years. The only barrier in the way of the athlete is learning the process that improves athletic performance by enabling the mind-body connection.

Studies have shown that learning new behaviors are more easily achieved when we practice them first in our minds. Learning the guitar is done more easily when we practice the cords in our minds. Using visualization to ‘see’ the placement of each finger on the guitar over and over again decreases the learning curve to play the guitar.

Our minds function as a studio in which we rehearse our lines, movements and emotional content before the actual scheduled performance. For instance, athletic performance increases when the athlete visualizes the specific event in their minds several times before the actual event. World-class runners have been doing this for years. They spend a couple of days visualizing each step they will take over the route. They see landmarks, hills and they feel their breathing patterns for each part of the course.

The entire experience is accounted for in the mental rehearsal. Athletic performance will improve when they also visualize how they’ll take each water stop, and if they’ll eat food during longer distance races. Nothing is left to chance and no detail is too small. Once the brain has been over the race and believes the body will feel great the athlete has a significant advantage over their opponents.

This works because as we visualize we are creating, arranging and rearranging neural interactions in the brain that later tell the body what to do since it has already happened. Executives use this technique to visualize their performance in major meetings; wealthy people mentally experience the execution of goal strategies and their outcomes. The key is to not just do positive thinking but actually experience the desired outcome in virtual reality, as if it was the here and now.

Leave a comment below with suggestions of ways virtual performance can assist us in our health and fitness pursuits.

Now faith is the substance of things hoped for, the evidence of things not seen“(Heb.11:1)

 

Hip Hop Hop Hop Hop ……. July 15, 2010

Filed under: Exercise,Fitness,Health,Outdoors — Kazi @ 11:00 am
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The research on the health benefits that people receive when they exercise is beyond refute.  Blood pressure and cholesterol decrease, energy levels increase, weight is lost and the over all sense of well-being that results from consistent exercisers is proof positive.  One exercise often overlooked in a fitness program is jumping rope.

Jump rope exercises are an excellent cardiovascular program according to the US Olympic Committee Sports Medicine Council.  It is also among the exercises recommended for conditioning by the American College of Sports Medicine. There is less damage done to client’s joints and it isn’t as hard on the muscles as jogging and running.

During running and jogging the foot absorbs up to five times body weight from the force of impact against the ground.  During jump rope exercises, because both feet hit the ground simultaneously, the shock of hitting the ground is controlled and absorbed by the calf muscle.

Did you know that 10 minutes of jump rope exercising is equivalent to 1 mile of running? You all know I’m an efficiency freak when it comes to my workout.  This is the only fact I need to know. Count me in.

There are many advantages to jump rope exercises:

  • improves heart efficiency
  • improves lung capacity
  • promotes physical coordination and agility
  • greater ROI (return on investment of time) than jogging.
  • probably the cheapest fitness equipment purchase you will make

Start with the right equipment –   Shoes should be supportive with good lateral stability; they will prevent ankle injuries and save wear and tear on the joints.  Cross training shoes, tennis shoes and basketball shoes have great lateral stability built into the shoe.  Be sure they are real tennis shoes, built specifically to play tennis and not generic shoes purchased at the department store.

Use the right jump rope.  The rope should be heavy enough to develop a steady rhythm and long enough that the ends reach your armpits when you stand on the center of the rope.  The handles should be thick and comfortable.

Try to use a floor that has some cushion that will reduce the impact to your legs.  A floating wood floor, like on a basketball court, is significantly better than the concrete floor in your basement.  Even better is jump rope exercises done outside in the grass.  The ground provides cushion to your joints and resistance that means more energy expenditure for you.

Warming up and cooling down will help you to prevent injury and improve your flexibility.  Warm up exercises can be a quick walk, climbing the stairs for a few minutes or jump rope exercises slowly.

It is common in the beginning to feel uncoordinated and miss the rope.  Don’t give up.  You will notice improvement, increased coordination and flexibility within a few short days.

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Don’t Be Scared! July 8, 2010

Filed under: Exercise,Fitness,Health — Kazi @ 4:29 pm
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95+ weather is not an excuse to skip your outdoor workout (read- boot camp). This is just the mind once again, offering up what seems to be a logical argument for self sabotage. Resist, resist, resist.

Do you know why human beings are at the top of the food chain (sorry my veggie readers), it’s because we are masters of adaptation. When nature served us up those sour lemons….., you know the rest.

Don’t let extreme hot weather initiate the beginning of what can easily become a quick decline into exercise absence.  Use your common sense and take pre-cautions to safeguard your health and minimize your discomfort.  Here are a few simple tips:

– schedule your workouts for early morning and evenings after sundown. it may still be warm but the worst is either over or yet to come.

– drink water before during and after your workout. staying hydrated on a hot day is essential to a safe hot weather workout.

– take it down a notch. the heat is doing part of the job for you. your heart rate is naturally raised to push heat out of the body via the skin, while still providing oxygen and nutrients to the organs and muscles.

– workout in shady areas that are slightly cooler than it’s surroundings. every little bit helps.

– dress to de-compress. loose fitting cotton clothing is the way to go

– get in/get out. none of those extended 2-3 hour workouts. keep it Safe, Effective, Efficient.

So let’s get back out there and show the Sun “who’s boss of me.”  And if all else fails, hit the pool.

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Quench July 7, 2010

Filed under: Health — Kazi @ 4:05 pm
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It’s time for me to fess up. I’m not an 8 x 8 everyday health and fitness trainer.  Let me make it clear on this 90+ degree day. I don’t drink eight – 8oz glasses of water everyday. Their, I said it. It feels good to be out of the closet.

I have learned over the years, to listen to my body when it comes to choices and schedules of various activities. I’ve noticed that my body, mind and spirit respond best when I repeat the practices that leave me feeling vital, alert and balanced and avoid those things that weaken, dull and throw me off my game.

One thing that is particularly clear to me is  that water taste exceptionally pleasing to me in the summer.  The hotter it gets, the better it taste.  Nothing taste as good a cold water in the summer season. I take this as my bodies way of seducing me into drinking more water.

At the same time, I don’t have as much of a need to hydrate in the colder seasons. Yes, I do drink water and other beverages, especially teas. But the urge is not as strong and the taste is not the same. So I go with the flow.  So far, it has worked for me.

I know, you’re like “duh, everybody knows that.” But do you really “Know It”?  Have you taken a moment to contemplate the significance of that perception or is it relegated to the overcrowded backburner of personal natural phenomenon that make you go huuumm?

We have more important fish to fry, like the latest political or entertainment celebrity scandal. Who has time to contemplate why food and water can taste differently under different conditions? Who cares anyway?

Pardon me, I digress.

Hydration of your body is essential to maintain optimal health and performance, especially when the temperature rises to extreme levels. So don’t neglect to drink to your hearts content.

At the same time learn to listen to what your body is telling you about your lifestyle. How do you feel when you get up after 6 hours, 8 hours or 10 hours of sleep?  Is your vegetarian diet really the best diet for you?  Yes, it may have helped you lose 50lbs, but is this the best that you can feel, on a daily basis?  Is your job killing you? Literally.

Lie detectors measure  your body response, not your mind.  Why? Because the mind is a trained liar.  It will lie to you and others to defend it’s beliefs, conditioning and ego. Your body doesn’t lie. It wants noting more than to survive. Trust what it’s telling you.

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Do it now. Keep doing it. June 26, 2010

Filed under: Exercise,Food,Health,Nutrition,Wellness — Kazi @ 6:05 pm
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I see it over and over. Folks get the urge to get in shape, change their diet, reduce their stressors.

They start asking questions. Researching programs and coaches to help them get started. Then Wham! Life happens.

Mandatory overtime, a child gets sick, maybe an old friend comes to town and you become host and tour guide.  When the smoke clears, the desire to adopt a healthier lifestyle is a faint memory.

When you get the inspiration to make a change in your life. Seize the time.  Don’t allow yourself to get distracted. Don’t waste precious  time trying to do it the “right way.”  “Just do it.”  You can perfect it as you go along.

The urge to better your health is the opening of your souls’ window. It’s an invitation to dance intimately with your own compassionate, nurturing spirit.

When you turn down this invitation, or worse, accept the invitation, then fail to show.  You hurt your spirit at a depth that requires much time to heal.  It will be a long time before you receive that invitation again.

Each occurrence of this no show behavior reduces your spirits faith in your word. Try standing up your family physician a few times and observe the results.

Recognize your own importance.  Make your health (thrive-ability) a priority for you.  Close the gap between your head and your heart.

The next time you receive an invitation to dance with your inner Shaman.  Kick off your shoes. Put your hair in a bun. Take a deep breath. And just do it!

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Put me in coach June 17, 2010

Filed under: Fitness,Health,Personal Development — Kazi @ 2:52 pm
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It’s been exactly 12 days since my last post. Compared to last month, when I was pumping a post out everyday, this is a sad representation of my productivity potential.  Fortunately, I know that I am being just as productive, but the medium of my expression has shifted temporarily.


Overall, the last two months has been extraordinarily productive for me, as far as writing is concerned. Last month (really April/May) I was involved in the 30 day blog challenge, organized by Connie Green
@ConnieGreen , Build Your Online Empire –  In this challenge, over 50 bloggers committed to writing a blog post of at least 150 words, everyday, for 30 consecutive days.


I know within myself, that I would not have done this on my own. And once I had publicly made the commitment, knowing that there was a group of people expecting to see a post from me everyday, there was no turning back.  Connie’s challenge, although posed to the group became personal for me.  I had to prove to myself, I could meet the challenge.


Since my involvement in the 30 Day Blogging Challenge, my followers on Twitter has grown by over 300,  Before starting a blog and joining the challenge, it took me a year to get 100 followers.


Four weeks ago, I entered the 6 Weeks to Sunrise project.  In this weekly teleseminar, Vernon Muhammad  –
@thehighroad and HighRoadism – has challenged us to achieve an extraordinary goal in 6 weeks.


The goal that I set for myself is indeed extraordinary, for I would never have challenged myself to accomplish, what I am accomplishing right now as part of this project.


My goal for the end of this project was to launch a new business venture from just an idea and book at least one public speaking engagement.  To my surprise, by week three I had already booked 2 (one I have already fulfilled)  and have commitments for two more.

The amount of content I have produced- from written goals and weekly task, web content, to white papers, surveys, and USP’s (and occasional blog post) and execution- calls, written correspondence, follow up,  in the last four weeks, is unusual for me.

I have always been a mood writer. I write when the spirit moves me. But the purpose of having a coach, is to learn how to encourage, train and harness the power of the spirit.  To move out of your comfort zone and into The Outer Limits. To be on the edge and allow yourself to become intimate with your un-comfort zone.

This is what we do as fitness coaches and personal trainers. We challenge people to Show Up, Step Up and Shake Up their usual routine. Coaches and trainers create challenging situations and allow their clients to experience and overcome discomfort.

This proves to them that they are capable of not only getting through it, but rising above it.  In the process they realize that discovering the flexibility of their perceived limitations, can also be a lot of fun. As they meet their health and fitness goals, that reward is the fuel that feeds their fire for greater challenges and higher expectations for themselves.

Many times, people hire coaches and trainers, not because they have know idea what to do.  They hire us because they have no idea how to get themselves to do it.

If you want to do more than you are doing, produce more than your are producing, reach higher than you are reaching, I suggest you find a coach/trainer that specializes in the area of performance you’re involved in. Whether it’s in business, health, sports, relationships or whatever, the expertise, accountability and encouragement of a coach will go a long way.

Let them be the fire underneath your feet and the blazers of your path, until running becomes your preferred means of travel.

health . wealth . wisdom

Bodyfitbootcamp now at Orange Fitness Center
www.mybodyfitbootcamp.com
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