It has been proven over and over again that having a buddy in your weight loss or weight gain goals will increase your results immensely. So, how do you find one?
Well, Phoenix FitClub can help, or find a friend who has similar goals and keep in contact. Learn from each other, support each other and you will find that you stay motivated when someone is counting on you.
Science, engineered food, medicine and surgery can all help with your weight loss, but the most effective way is the way we preach here! Eating smaller meals more frequently, staying motivated through simple and effective exercise, getting as much support as you need, and having a place to go and learn about your body will set you on the right path. Whether it is with us or another provider, or your neighbour, you can do it!!
A.J. McAlendin
Sunday, August 31, 2008
WebMD - Videos
I am a fan of this site, they have lots of videos and lots of science to back things up. Check out this video about breakfast. There are many more videos below this one. Check it out and tell me what you think!
http://www.webmd.com/video/weight-loss-breakfast
A.J. McAlendin
http://www.webmd.com/video/weight-loss-breakfast
A.J. McAlendin
Saturday, August 30, 2008
New Exercise Guideline In Place
The US National Academy Of Sciences has recommended that everyone get 60 minutes of exercise a day. 30 should be vigorous exercise and the other half normal house work and daily living activities.
Increasing exercise also suppresses your appetite and helps to curb cravings. Want some chocolate, go for a walk and see in 10 minutes if you still have that craving, most will not.
The Journal Of The American College of Nutrition also found that 10 minutes three times a day gave you similar benefits as 30 minutes all at once. Now there are no excuses, get your 10 minutes in...... right now!! You can do it!
As we all know unless you continue your nutritional plan and exercise plan, the weight will probably come back. Your body likes to be comfortable, so make it a life long plan. Crash diets and huge amounts of exercise will only lead to disaster and depression, so e-mail us today and let us help you stay fit for the rest of your life!
A.J. McAlendin
Increasing exercise also suppresses your appetite and helps to curb cravings. Want some chocolate, go for a walk and see in 10 minutes if you still have that craving, most will not.
The Journal Of The American College of Nutrition also found that 10 minutes three times a day gave you similar benefits as 30 minutes all at once. Now there are no excuses, get your 10 minutes in...... right now!! You can do it!
As we all know unless you continue your nutritional plan and exercise plan, the weight will probably come back. Your body likes to be comfortable, so make it a life long plan. Crash diets and huge amounts of exercise will only lead to disaster and depression, so e-mail us today and let us help you stay fit for the rest of your life!
A.J. McAlendin
Friday, August 29, 2008
Breath Deeply, Breath Slowly
Slow, deep breathing for 5-20 minutes can stimulate your vagus nerve which promotes relaxation in the body. When life stresses you out, don't run for the candy.... run to a quiet place, sit down and breath.
Try it, it is certainly better than eating and calorie FREE!!
A.J. McAlendin
Try it, it is certainly better than eating and calorie FREE!!
A.J. McAlendin
Staying Accountable : Your Food Journal
If you can't remember what you need to do next week, what do you do? WRITE IT DOWN! On a calendar or paper and stick it to the fridge. The same goes with your nutritional planning (remember Phoenix FitClub clients DO NOT say DIET!). Remember DIET is a bad word!!
Anyway, recording everything you eat keeps you accountable for what goes into your body! You will find you eat less and drink more water when you have written it down. It will make it easier to know what types of food you are putting into your body. Also, when allergies arrise you will be better able to pin point the problem, especially in children.
You may not realize that you are eating so much! On the other hand, you may not realize you are not eating enough! So, write it down, online or in a book and then send it to me and we can tweak and change what needs to be changed. You all have a goal for yourself and working together we can get you to that point faster.
You can do it!!
A.J. McAlendin
Anyway, recording everything you eat keeps you accountable for what goes into your body! You will find you eat less and drink more water when you have written it down. It will make it easier to know what types of food you are putting into your body. Also, when allergies arrise you will be better able to pin point the problem, especially in children.
You may not realize that you are eating so much! On the other hand, you may not realize you are not eating enough! So, write it down, online or in a book and then send it to me and we can tweak and change what needs to be changed. You all have a goal for yourself and working together we can get you to that point faster.
You can do it!!
A.J. McAlendin
Wednesday, August 27, 2008
Obesity Causes Breakdown In System Which Regulates Appetite And Weight
I know, I keep posting these articles for you folks to read, but that is the easiest way to learn.....read!! Then you can apply the information to your own situation.
New research led by scientists at the Oregon National Primate Research Center demonstrates how obesity causes the breakdown of a brain system that regulates appetite. The research provides a clear picture of some factors involved in obesity. More than 60 percent of American adults are overweight and more than 30 percent are obese The study results may have also identified possible targets for new drug therapies aimed at assisting individuals in weight loss.
Read the whole article and let me know your thoughts in it!
http://www.sciencedaily.com/releases/2007/03/070307075719.htm
A.J. McAlendin
New research led by scientists at the Oregon National Primate Research Center demonstrates how obesity causes the breakdown of a brain system that regulates appetite. The research provides a clear picture of some factors involved in obesity. More than 60 percent of American adults are overweight and more than 30 percent are obese The study results may have also identified possible targets for new drug therapies aimed at assisting individuals in weight loss.
Read the whole article and let me know your thoughts in it!
http://www.sciencedaily.com/releases/2007/03/070307075719.htm
A.J. McAlendin
Tuesday, August 26, 2008
Beware the EVIL......100 calorie snack packs!!!
Chronic dieters eat more when things come in small packages. "Oh, it is ok, they are only 100 calories a package, so it is fine if I eat the whole box!!! Oooops, I ate all 6 packages! Oh well, they are small!"
WRONG! If you buy them, eat one and put the rest away. Back away from the box and resist temptation. Throw one in your lunch, but don't eat it at lunch, wait two hours after lunch and then enjoy it when the body has room to use those extra sugary calories instead of filling those fat cells!
Resist temptation and you will ALWAYS reach your goals. They even did a study on it, if you are interested read it and let me know your thoughts. Let's get scientific shall we!?
http://www.sciencedaily.com/releases/2008/08/080822160345.htm
A.J. McAlendin
WRONG! If you buy them, eat one and put the rest away. Back away from the box and resist temptation. Throw one in your lunch, but don't eat it at lunch, wait two hours after lunch and then enjoy it when the body has room to use those extra sugary calories instead of filling those fat cells!
Resist temptation and you will ALWAYS reach your goals. They even did a study on it, if you are interested read it and let me know your thoughts. Let's get scientific shall we!?
http://www.sciencedaily.com/releases/2008/08/080822160345.htm
A.J. McAlendin
Monday, August 25, 2008
Telephone Consultations
Thank you all for your wonderful comments that fill my e-mail box every day. Some stories are sad and some heart warming, but I love them all. Don't forget about the telephone consults I offer. Book yours from now until the end of September and get an extra 15 minutes free. Cheers!!
A.J. McAlendin
A.J. McAlendin
Sunday, August 24, 2008
What exercise equipment should I buy?
I received an e-mail from a client wondering what equipment to buy for his new home gym. He only wanted one piece and wanted to make sure he could get a killer body with it! There were actually a couple of options.
1) Bowflex (by Nautilus). It is a complete body workout using resistance rods for tension and can certainly build a great body. It is a bit confusing at first to use and changing weight for each exercise involves unclipping and reclipping the poles to get the desired resistance. A bit of a pain in the butt, but after a couple weeks, should not pose a problem. Expect to pay $2000 for a good model and get on it and build that great body!
2) Smith Machine. A rack style piece of equipment that has a permanently attached bar and safety catches. You can build an amazing body with this as well. This is a little more hard core than the Bowflex, but it also allows you to increase weight without a spotter as the safety catches will take the weight if you run into trouble on that lost set. Again, with a bench and weight set, you will be into about $2000. Here is an example: http://www.yukonfitnesscanada.com/Merchant2/merchant.mvc?Screen=PROD&Product_Code=CII-140&Category_Code=HG
3) Multi Purpose Home Gym. They offer a variety of exercises, like a BowFlex, but have the feel of steel and weights! They take up a bit of room, but if you have it, go for it! You will pay $1200 for a good one, but they can be as cheap as $500 to get you started! Here is an example: http://www.yukonfitnesscanada.com/Merchant2/merchant.mvc?Screen=PROD&Product_Code=RPT-300&Category_Code=HG
4) The cheapest one possible! An exercise ball $20, a set of adjustable dumbbells from a sports store $60, an exercise mat $15, a resistance band set $45. Using these items and your body weight, you can build a great body as well. It is not what you spend, it is what you spend it on! $140 can make the difference between flabby and .... not too shabby!
Whatever your budget, start where you can and work up from there. The whole point is that you started! You can do it! Get out there and show the world what you got!!
A.J. McAlendin
1) Bowflex (by Nautilus). It is a complete body workout using resistance rods for tension and can certainly build a great body. It is a bit confusing at first to use and changing weight for each exercise involves unclipping and reclipping the poles to get the desired resistance. A bit of a pain in the butt, but after a couple weeks, should not pose a problem. Expect to pay $2000 for a good model and get on it and build that great body!
2) Smith Machine. A rack style piece of equipment that has a permanently attached bar and safety catches. You can build an amazing body with this as well. This is a little more hard core than the Bowflex, but it also allows you to increase weight without a spotter as the safety catches will take the weight if you run into trouble on that lost set. Again, with a bench and weight set, you will be into about $2000. Here is an example: http://www.yukonfitnesscanada.com/Merchant2/merchant.mvc?Screen=PROD&Product_Code=CII-140&Category_Code=HG
3) Multi Purpose Home Gym. They offer a variety of exercises, like a BowFlex, but have the feel of steel and weights! They take up a bit of room, but if you have it, go for it! You will pay $1200 for a good one, but they can be as cheap as $500 to get you started! Here is an example: http://www.yukonfitnesscanada.com/Merchant2/merchant.mvc?Screen=PROD&Product_Code=RPT-300&Category_Code=HG
4) The cheapest one possible! An exercise ball $20, a set of adjustable dumbbells from a sports store $60, an exercise mat $15, a resistance band set $45. Using these items and your body weight, you can build a great body as well. It is not what you spend, it is what you spend it on! $140 can make the difference between flabby and .... not too shabby!
Whatever your budget, start where you can and work up from there. The whole point is that you started! You can do it! Get out there and show the world what you got!!
A.J. McAlendin
Battle Of The Bulge: Why Losing Weight Is Easier Than Keeping It Off For Good
Why does the weight come back after a round of dieting! Firstly, "diets" never work for long. Make a permanent lifestyle change and it will stay off.
Check out this article where they studied the problem. Let me know your thoughts.
http://www.sciencedaily.com/releases/2006/01/060108230206.htm
A.J. McAlendin
Check out this article where they studied the problem. Let me know your thoughts.
http://www.sciencedaily.com/releases/2006/01/060108230206.htm
A.J. McAlendin
Saturday, August 23, 2008
Battle Of The Bulge: Low Leptin Levels Undermine Successful Weight Loss
Another interesting article for those of you who like a little science for a morning read. Again, check it out and let me know your thoughts! Never stop learning and never stop trying new things!
http://www.sciencedaily.com/releases/2008/06/080620195455.htm
A.J. McAlendin
http://www.sciencedaily.com/releases/2008/06/080620195455.htm
A.J. McAlendin
Addiction Treatment Proves Successful In Animal Weight Loss Study
This is an interesting study! I'm a bit of a science nut and believe that treatment for one thing is often effective for another problem as well. Give it a read and let me know what you think.
http://www.sciencedaily.com/releases/2008/08/080820163103.htm
A.J. McAlendin
http://www.sciencedaily.com/releases/2008/08/080820163103.htm
A.J. McAlendin
GABA - While we are on the supplement topic!
GABA is actually an amino acid that is classified as a neurotransmitter. It is the most abundant inhibitory neurotransmitter in the brain. It helps you relax and sleep and has a very weird, although safe and nothing to fear, side effect. If you take a dose and you feel your head, face and next tingling, then you get hot flashes and are sweaty, you will see what I mean. I get that feeling about 20 minutes after each and every dose.
GABA - gamma amino-butyric acid
It is also purported to stimulate the anterior pituitary leading to increases in secretion of human growth hormone. This could also be a benefit to people trying to lose fat as human growth hormone slims your body down, just ask Sylvester Stallone!! It is also reported to help increase lean muscle production in the body as well.
I'm taking 2g per day along with my 5-HTP and I will let you know how it is going! I may even try to take it in my pre-workout shake as well and see the reaction. I will keep you posted.
A.J. McAlendin
GABA - gamma amino-butyric acid
It is also purported to stimulate the anterior pituitary leading to increases in secretion of human growth hormone. This could also be a benefit to people trying to lose fat as human growth hormone slims your body down, just ask Sylvester Stallone!! It is also reported to help increase lean muscle production in the body as well.
I'm taking 2g per day along with my 5-HTP and I will let you know how it is going! I may even try to take it in my pre-workout shake as well and see the reaction. I will keep you posted.
A.J. McAlendin
5-HTP For Weight Loss, Headache, Insomnia, Depression.....etc.
I would urge everyone to start reading about 5-HTP also known as 5-Hydroxytryptophan. I started a fat loss program a few weeks ago to shed many a pound that have crept onto my body in the last few months and included 5-HTP. I two weeks I am down 6lbs and firming up nicely, on track and on target. I started to read more about this product and found that the benefits and method of action in the body deserved more research.
Check your local library for Dr. Michael T. Murrays book "5-HTP The Natural Way To Overcome Depression, Obesity and Insomnia." If you want to order it, use the Chapters link on the right bottom of the page and search the title. It is certainly worth the read!
This is right from his web site:
"5-Hydroxytryptophan (5-HTP) is an amino acid that is the intermediate step between tryptophan and the important brain chemical serotonin. There is a massive amount of evidence that suggests that low serotonin levels are a common consequence of modern living. The lifestyle and dietary practices of many people living in this stress-filled era results in lowered levels of serotonin within the brain. As a result, many people are overweight, crave sugar and other carbohydrates, experience bouts of depression, get frequent headaches, and have vague muscle aches and pain. All of these maladies are correctable by raising brain serotonin levels. "
I've blogged before about it, but want other people to try it and let me know their results as it seems to be really helping me. If anyone wants to know, I started at 50mg before bed, a week later went to 100mg before bed, a week later went to 100mg before bed and 100mg upon waking. Now I am taking 150mg before bed, 150mg upon waking and 150mg half through the day. The research says that this dosage is safe and some studies have shown 600mg a day is ok as well, but I will start off small and only go as high as where I am now.
You can also take it with Melatonin at night for a better sleep as well as St. John's Wort for depression.
Natural is always the way to go! Mother nature knows what we need.
A.J. McAlendin
Check your local library for Dr. Michael T. Murrays book "5-HTP The Natural Way To Overcome Depression, Obesity and Insomnia." If you want to order it, use the Chapters link on the right bottom of the page and search the title. It is certainly worth the read!
This is right from his web site:
"5-Hydroxytryptophan (5-HTP) is an amino acid that is the intermediate step between tryptophan and the important brain chemical serotonin. There is a massive amount of evidence that suggests that low serotonin levels are a common consequence of modern living. The lifestyle and dietary practices of many people living in this stress-filled era results in lowered levels of serotonin within the brain. As a result, many people are overweight, crave sugar and other carbohydrates, experience bouts of depression, get frequent headaches, and have vague muscle aches and pain. All of these maladies are correctable by raising brain serotonin levels. "
I've blogged before about it, but want other people to try it and let me know their results as it seems to be really helping me. If anyone wants to know, I started at 50mg before bed, a week later went to 100mg before bed, a week later went to 100mg before bed and 100mg upon waking. Now I am taking 150mg before bed, 150mg upon waking and 150mg half through the day. The research says that this dosage is safe and some studies have shown 600mg a day is ok as well, but I will start off small and only go as high as where I am now.
You can also take it with Melatonin at night for a better sleep as well as St. John's Wort for depression.
Natural is always the way to go! Mother nature knows what we need.
A.J. McAlendin
Sunday, August 17, 2008
Fitness Boot Camps
Fitness Boot Camps are the hottest thing going right now. Usually affordable and many are held out in the fresh air. Some are located in a gym and three or more people start a circuit and help each other finish each set and cheer on the group. It is a great way to get into shape quickly!
Anyone can start a boot camp routine, regardless of your current fitness level. Look for a beginner class and start easy, when you are out of breath, just start walking in place until you can join the group. Before you know it, you will be finishing the workout and asking for more.
Three to five times a week would put the boots to fat in just about anyone!
Anyone can start a boot camp routine, regardless of your current fitness level. Look for a beginner class and start easy, when you are out of breath, just start walking in place until you can join the group. Before you know it, you will be finishing the workout and asking for more.
Three to five times a week would put the boots to fat in just about anyone!
Mistakes Made When Changing Your Fitness & Nutrition Lifestyle
1) Not Sleeping Enough (get 8 hours)
2) Not Eating Enough (1800 or more is best)
3) Under Hydrated (aim for 2-3 liters a day)
4) Not Exercising Enough (cardio 4-5 days a week for about 45 minutes drops fat on just about anyone, add in some weight training three days a week for an extra kick)
5) Not Eating Enough Protein (aim for 1g per kilo)
6) Not Enough Fibre (keeps things moving, 30-40g a day)
7) Weighing In Daily (the scale lies, take a picture and weigh once a month, compare month to month. Pictures don't lie, scales do.)
8) Not Eating Regularly (eat every 2-3 hours and stick to it)
9) Not Calculating Calories (you need to know where to start and where to stop, learn all you can before you start)
2) Not Eating Enough (1800 or more is best)
3) Under Hydrated (aim for 2-3 liters a day)
4) Not Exercising Enough (cardio 4-5 days a week for about 45 minutes drops fat on just about anyone, add in some weight training three days a week for an extra kick)
5) Not Eating Enough Protein (aim for 1g per kilo)
6) Not Enough Fibre (keeps things moving, 30-40g a day)
7) Weighing In Daily (the scale lies, take a picture and weigh once a month, compare month to month. Pictures don't lie, scales do.)
8) Not Eating Regularly (eat every 2-3 hours and stick to it)
9) Not Calculating Calories (you need to know where to start and where to stop, learn all you can before you start)
Thursday, August 14, 2008
Let's Talk About Vegetables
RED - red veggies tend to be high in lycopene, a powerful antioxidant that helps muscle recovery and helps boost immune systems. Try beets, radicchio, radishes, red onions, red peppers, red potatoes, rhubarb and all varieties of red tomatoes.
ORANGE & YELLOW - are high in beta carotene as well as vitamin that put the boots to cancer and help your muscles recover. Your heart will thank you! Try squashes, carrots, pumpkin, sweet potatoes, yellow peppers and even yellow tomatoes.
GREEN - high in B Vitamins and folate, which is essential for growing muscle cells and can even help nitric oxide production. Try arugula, asparagus, broccoli, brussels sprouts, cucumbers, kale, lettuces, spinach (see Popeye was right!!), swiss chard and zucchini.
WHITE - there is a compound called Allicin, inhibits cortisol and helps boost testosterone production. It fights off cardiovascular disease. Try onions, cauliflower, garlic, jicama, mushrooms, shallots, turnips and parsnips.
ORANGE & YELLOW - are high in beta carotene as well as vitamin that put the boots to cancer and help your muscles recover. Your heart will thank you! Try squashes, carrots, pumpkin, sweet potatoes, yellow peppers and even yellow tomatoes.
GREEN - high in B Vitamins and folate, which is essential for growing muscle cells and can even help nitric oxide production. Try arugula, asparagus, broccoli, brussels sprouts, cucumbers, kale, lettuces, spinach (see Popeye was right!!), swiss chard and zucchini.
WHITE - there is a compound called Allicin, inhibits cortisol and helps boost testosterone production. It fights off cardiovascular disease. Try onions, cauliflower, garlic, jicama, mushrooms, shallots, turnips and parsnips.
Get Your Caffeine & Coffee Fix Without The Extra Calories! Look Out Starbucks!!
Most of us love our coffee. I remember when I was a truck driver in Toronto, I would consume the better part of five or six extra large double doubles a day!! WOW! Once I began to cut down, I would get headaches, feel lethargic and generally sick. Caffeine is addictive and can cause havoc on your system.
If you are used to caffeine, try to cut back gradually over a period of about a month or so. This way your body will wean itself off of it and you won't get the nasty feelings of deprivation. Why? Well, caffeine is a great energizer and fat blaster! YES, COFFEE helps to burn fat. It is a stimulant and will help get you a better workout as long as you are taking in about 300mg before a workout.
However, to feel normal, I still drink a couple cups of the dark stuff and will forever be hopelessly addicted to a Starbucks Vanilla Late, but I have discovered another coffee recipe that you can make at home. I beleive it was in Mens Health quite some time ago.
3/4 cup hot water
1/4 cup espresso (freshly brewed or 1 cup of regular coffee)
3tbsp of skim milk
2 tbsp Splenda sweetener
1 pinch of cinnamon
1 cardamom pod
1 inch strip of orange peel, fresh as possible
Let it all steep in the mug for a few minutes. Remove the peel and pod before drinking. You can also add a dash of real vanilla and use a cinnamon stick instead of a dash of cinnamon. You can also use low fat creamer as well instead of the milk.
This will not blow your nutritional plan and only comes in at around 35 calories!! Drink up! Try it over ice as well on a hot summer day!
If you are used to caffeine, try to cut back gradually over a period of about a month or so. This way your body will wean itself off of it and you won't get the nasty feelings of deprivation. Why? Well, caffeine is a great energizer and fat blaster! YES, COFFEE helps to burn fat. It is a stimulant and will help get you a better workout as long as you are taking in about 300mg before a workout.
However, to feel normal, I still drink a couple cups of the dark stuff and will forever be hopelessly addicted to a Starbucks Vanilla Late, but I have discovered another coffee recipe that you can make at home. I beleive it was in Mens Health quite some time ago.
3/4 cup hot water
1/4 cup espresso (freshly brewed or 1 cup of regular coffee)
3tbsp of skim milk
2 tbsp Splenda sweetener
1 pinch of cinnamon
1 cardamom pod
1 inch strip of orange peel, fresh as possible
Let it all steep in the mug for a few minutes. Remove the peel and pod before drinking. You can also add a dash of real vanilla and use a cinnamon stick instead of a dash of cinnamon. You can also use low fat creamer as well instead of the milk.
This will not blow your nutritional plan and only comes in at around 35 calories!! Drink up! Try it over ice as well on a hot summer day!
When Do I Start Drinking Water....AM PM?
You don't drink a thing all night long. Your body has mechanisms in place to slow down the water processing and keep water stored. This is why you do not get up every two hours to pee (ok, some of you might, but that's another story).
Grab a cup of water as soon as you roll your lazy butt out of bed. An hour later and every hour after that, have another full cup of water. 12 hours later (6pm or so) you have already received your 12 cups of water for the day......! Ok.... I admit, that would only happen in a fairy tale land, but really, try to consume water from the time you wake to a few hours before bed. Hydration is the key to fat loss, muscle gain and hormone control. Keep the water flowing in... and out.... to keep a body happy.
Grab a cup of water as soon as you roll your lazy butt out of bed. An hour later and every hour after that, have another full cup of water. 12 hours later (6pm or so) you have already received your 12 cups of water for the day......! Ok.... I admit, that would only happen in a fairy tale land, but really, try to consume water from the time you wake to a few hours before bed. Hydration is the key to fat loss, muscle gain and hormone control. Keep the water flowing in... and out.... to keep a body happy.
The Breaking Point
Well, it has happened.....there are enough clients of Phoenix to actually pay for the web-site, development as well as a cup of coffee. Again, thanks to everyone for their patience! I am updating this blog until the other "new" one is completed. The site is beginning to take shape and will call www.fitclub.ca home!
Here's more info for your brains!
Here's more info for your brains!
Sunday, August 10, 2008
Resistance Bands / Balance Balls / Dumbbells
I've been asked what is the best equipment to buy for a total body workout on a budget. With a medium resistance band, large blow up balance ball, and an adjustable set of dumbbells you can have everything you need to build a great body in a small amount of time. The best thing is that they can all tuck under the bed and out of the way!!
This will be the main video focus on the new www.fitclub.ca web-site. Building, toning and waking up the muscle in the body with these three types of equipment. Wal-Mart, Fitness Source and all sorts of on-line shops sell everything you need for about $100. Start with the resistance band for about $15-20, then when you can afford the ball $20-30 and last the dumbbell set will run you around $50. You may also want to invest in a good pair of shoes. The $21 pair at Wal-Mart may seem like a great deal, but they will wear out faster and do not offer the support of a true althletic shoes. Personally, I like Nike and Reebok, but I have also bought Adidas. Expect to pay about $65-85 for a pair that should last a year or more with light use, 6 months if you are an avid walker and even sooner if you like running.
Until next time!
This will be the main video focus on the new www.fitclub.ca web-site. Building, toning and waking up the muscle in the body with these three types of equipment. Wal-Mart, Fitness Source and all sorts of on-line shops sell everything you need for about $100. Start with the resistance band for about $15-20, then when you can afford the ball $20-30 and last the dumbbell set will run you around $50. You may also want to invest in a good pair of shoes. The $21 pair at Wal-Mart may seem like a great deal, but they will wear out faster and do not offer the support of a true althletic shoes. Personally, I like Nike and Reebok, but I have also bought Adidas. Expect to pay about $65-85 for a pair that should last a year or more with light use, 6 months if you are an avid walker and even sooner if you like running.
Until next time!
Friday, August 8, 2008
Another Interesting Site!
This one has some great info as well!!
http://www.fitnesstipsforlife.com/quick-and-natural-fitness-tips.html
A.J. McAlendin
http://www.fitnesstipsforlife.com/quick-and-natural-fitness-tips.html
A.J. McAlendin
10-Minute Workout For Busy Moms / People
Hey, I am always looking at other web sites for ideas and inspiration to share. Here is a fantastic one with a quick 10 minute workout for busy moms. Anyone can do this one, start slow and work up to the 10 minute time frame. If it takes you 30 minutes the first time....WHO CARES....you did more than you did a day ago.... that is progress!
http://www.thedietchannel.com/Quick-Fitness-10-Minute-Workout-for-Busy-Moms.htm
A.J.McAlendin
http://www.thedietchannel.com/Quick-Fitness-10-Minute-Workout-for-Busy-Moms.htm
A.J.McAlendin
More Motivation!!
More quotes to stick on the fridge!!
Nothing happens until I make it happen.
That some achieve great success, is proof to all that others can achieve it as well.
Abraham Lincoln
The dictionary is the only place where success comes before work.
Mark Twain
What would you attempt to do if you knew you would not fail?
Robert Schuller
The reason most people never reach their goals is that they don't define them, or ever seriously consider them as believable or achievable. Winners can tell you where they are going, what they plan to do along the way, and who will be sharing the adventure with them.
Denis Watley
Man is a goal seeking animal. His life only has meaning if he is reaching out and striving for his goals.
Aristotle
You have to set goals that are almost out of reach. If you set a goal that is attainable without much work or thought, you are stuck with something below your true talent and potential.
Steve Garvey
First say to yourself what you would be; and then do what you have to do.
Epictetus
Keep up the good work everyone!! Try and try and try until you give up, then take a deep breath and repeat this sentence again until you become who you want to be!
A.J. McAlendin
Nothing happens until I make it happen.
That some achieve great success, is proof to all that others can achieve it as well.
Abraham Lincoln
The dictionary is the only place where success comes before work.
Mark Twain
What would you attempt to do if you knew you would not fail?
Robert Schuller
The reason most people never reach their goals is that they don't define them, or ever seriously consider them as believable or achievable. Winners can tell you where they are going, what they plan to do along the way, and who will be sharing the adventure with them.
Denis Watley
Man is a goal seeking animal. His life only has meaning if he is reaching out and striving for his goals.
Aristotle
You have to set goals that are almost out of reach. If you set a goal that is attainable without much work or thought, you are stuck with something below your true talent and potential.
Steve Garvey
First say to yourself what you would be; and then do what you have to do.
Epictetus
Keep up the good work everyone!! Try and try and try until you give up, then take a deep breath and repeat this sentence again until you become who you want to be!
A.J. McAlendin
Side Effect To Losing Fat!
Look out people! There is a cruel reality to losing fat.......you have to work harder to maintain it! Here's the lowdown:
If you weigh 155lbs, one hour of jogging burns 493 calories. If you are 130lbs, the same hour only burns 413. The reason, the bigger you are, the more the body has to contend with and work harder to keep going. This brings an important point!
A 250lb bodybuilder needs about 4000 calories a day. A 250lb truck driver, needs about 2500 calories a day to stay the same weight. Why? Our bodies are engines, think of muscle as horsepower. The more horsepower, the more fuel you need. The more active you are, the more food you need. Got it!
So, increasing muscle, but even a small percentage, can help you eat more and stay the same weight! WOW!
A.J. McAlendin
If you weigh 155lbs, one hour of jogging burns 493 calories. If you are 130lbs, the same hour only burns 413. The reason, the bigger you are, the more the body has to contend with and work harder to keep going. This brings an important point!
A 250lb bodybuilder needs about 4000 calories a day. A 250lb truck driver, needs about 2500 calories a day to stay the same weight. Why? Our bodies are engines, think of muscle as horsepower. The more horsepower, the more fuel you need. The more active you are, the more food you need. Got it!
So, increasing muscle, but even a small percentage, can help you eat more and stay the same weight! WOW!
A.J. McAlendin
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