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Getting the most out of your exercise program!

Here are a few questions that may help you focus your attention towards a healthy and happier experience with your exercise program.

How do I really feel about exercising?

What bad experiences have I had exercising?

What positive experiences have I had exercising?

What would make exercising more enjoyable for me?

How do I feel about myself?

What changes would I like to make over the next 3 months?

What will happen if I don’t do any thing?

What do I have to lose?

What do I have to gain?        

Take a few minutes to answer these questions.   The process of writing will help you focus on why you decided to make change.

Always warm up and stretch before any exercise program, for at least five (5) minutes. 

A proper warm up will enhance the quality of your workout and minimize sore or torn muscles.

Eating five or six small meals a day, one every three to four hours.

Eat a portion of protein and carbohydrates with each meal.

Add a portion of vegetables to at least two meals daily.

Drink plenty of water (very important).

Plan your meals in advance, and record what you eat.

Plan your grocery list.

Prepare food for the week on Sunday.

Think positive.

Get plenty of rest.

Before we start with any new exercise program, please consult with your physician first.  

I listed a few things we need to consider before we start our program.  Extra care should be taken every time we start with a new program to make absolutely certain that we train for the appropriate muscle function and actions.

                                      “Our goal is total wellness”

To achieve our goal me must follow the following guidelines necessary to maximize our results. 

Which happens to be the best we can be!

Type of activity:  Progressive strength training using free weights and machines to place a gradually increasing workload on the skeletal and muscle systems; cardiovascular training may involve running, jogging, cycling and rollerblading.

Frequency of activity:  Three to six times per week for at least three months.

Duration of activity:  Up to one hour per session.

Intensity of Activity:  Heart rate range may be anywhere from 50% to 90% of maximum heart rate.

I order to be the best you can be we, must first be true to ourselves.   Remember, this is for you and only you.  To get the most out of your exercise program, you must be honest to yourself and set reasonable goals that can be achieved.  Work smart and diligently to reach your goals.  Once you reached that goal, set a new goal.

Stress Reduction Tips

Stress can increase the symptoms of many diseases and postural difficulties as well as slow the healing process. Controlling stress is an important factor in enhancing rehabilitation. Following is a list of ideas to help reduce stress.

1. Take a warm bath.
2. Meditate for 15 minutes.
3. Count backwards from 100.
4. Perform gentle static stretches for 15 minutes.
5. Take breathing breaks. Do 4-6 deep cleansing breaths throughout the day.
6. Close your eyes and daydream.
7. Read a calming novel.
8. Talk to a friend and unload you problems.
9. Take a slow walk
10. Go see a soothing movie.
11. Take a stress management course or get a book on stress management.
12. Listen to your favorite tape or CD.
13. Take up a relaxing hobby.
14. Play with your pet.
15. Participate in regular exercise workouts.
16. Prepare for upcoming stressful situations.
17. Watch a comedy or read a funny book, and laugh.