Category Archives: Exercise

It Doesn’t Take Motivation To Exercise

motivation

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You dream. You plan. You reach. There will be obstacles. There will be doubters. There will be mistakes. But with hard work, with belief, with confidence and trust in yourself and those around you, there are no limits.” Michael Phelps

Try as hard as I might, I do not have the power to motivate you to exercise.

I wish I did…

But the fact is, you have to motivate yourself. Actually, you don’t need motivation, you need to develop it as a natural routine, like brushing your teeth.

I know it can be difficult at times. There is always an excuse not to exercise, so you have to look close at the benefits.

In this post, I am going to share some great motivational techniques to help you exercise.

Tricks When Motivation Is Running Low

If you rely on motivation you can never have a life of exercise. Motivation wears thin but firewall yourself from excuses

But these tricks can get you through rough patches…

Keep Your Exercise Gear In Plain Sight

If you crawl out of bed and see your running shoes and workout clothing as well as other exercise gear staring you in the face, you are more apt to (as Nike says) Just Do It!

As a busy entrepreneur myself, I know how easy it is to have our minds on other tasks. But the visual reminder to exercise will bring us back to reality.

Keep A Journal About Your Exercise Routines

Photo by Sandis Helvigs on Unsplash

It seems that when we write down our experiences and progress, we are compelled to keep the “book” going.

And who knows, maybe it can be a published book in the future.

A Written Commitment

There have been studies that show when a person signs a commitment to follow through on something (in front of friends), they are more inclined to carry through with that commitment.

If you really want to drive yourself even harder, have a penalty such as you give $5 for every exercise session you miss.

That seems too light; make it a $20 penalty.

A Dedicated Partner

It always helps to find a person who has similar exercise goals. When 1 person is feeling a lack of motivation, the other person can push them into the groove.

Set a time and a place and you will soon discover that your motivating factor also includes not letting your friend down.

Music

Get that great workout music playlist and set your ipod up for that daily exercise routine. The right music can have you wanting to keep exercising even when you should be getting ready to go to the office.

Try This App

I have never used it myself but there are people who swear by the app Zombies, Run. It is a game that forces you to exercise to escape the zombies and fulfill missions.

You know, after looking at this crazy app, I may have to give it a try. You can too; just click here.

A Time Machine

While technology has made life easier in many ways, it has also made the world obese in a whole lot of ways.

People don’t realize that just by turning off some of the devices or not using them, we will be exercising.

  • Rake the leaves with an old fashioned rake.
  • Vacuum the floor with the Kirby instead of letting that little robot do it.
  • Open the garage door by hand.
  • Get off the couch to turn the television channel.
  • Etc…

Just consider what is keeping you from moving and stop using it.

Make An Exercise Plan

I know that for the majority of us, we live by a plan book daily. So it only makes sense to plan your exercise and fit it into all your other plans.

Hire A Personal Trainer

Sometimes we just need a coach… a trainer to push us down the right direction. Just having that person giving us that nudge will do wonders.

By the way, I do train. So if this is the motivation you need, just contact me and I will help you get in the workout routine.

Conclusion

I hope this post helped “fire you up”. I know it pumped me up, so I think I will go for a jog. What are your exercise plans?

Thanks for stopping in and please share this with your social friends.

Discipline is choosing between what you want now and what you want most

Make Time For Exercise

time

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While our time is a precious substance, our health is even more important. It saddens me whenever someone says they do not have time to exercise.

I have discovered that we can make time no matter what to add some exercise to our day.

We must remember that by exercising, eating properly and supplementing the nutrients we are not receiving consistently, we are giving ourselves more time.

I have decided to post several methods to make time for exercise.

#1: During Kid’s Activities

So you have to take the kid’s to an activity and wait for them to finish. Why not use the time to walk? Walking is great exercise. Just make sure and wear comfortable walking shoes.

So while the other parents are sitting in the bleachers, you can be walking the sidelines.

#2: Add Exercise To Your Calendar

We manage to fit many things into our calendar that others would see as seemingly unimportant. So it just makes good sense that you add a simple ½ hour of exercise to your calendar on a daily basis.

I know that for many business people, their calendar is their entrepreneur bible… So follow it!

#3: Get Up Earlier

I have found that an early morning exercise makes a day flow smoother. So just set your alarm earlier and do your work out early.

#4: Make Those Family Outings Exercise Friendly

exercise

Instead of going to the movies, why not go on a hiking trip? Go for a family bicycle ride or play Frisbee.

Just use that creative mind to find family fun that is also exercise friendly.

#5: Make Television Time Exercise Time

I am not telling you to turn off your favorite show but why not commit to exercise while the show is playing?

There are many exercises you can do while watching your show:

  • Crunches
  • Squats
  • Run in place
  • Lunges
  • and invest in, and use resistance bands

#6: While Working

If possible, do not just sit at that desk all day. Try just getting up and walking paces while you are talking on the phone. Do pushups against the wall or squats.

Again, just use creative thought and find ways to exercise while working.

#7: Dance

Dance is a great exercise; dance with the kids, dance with your spouse or just dance by yourself.

#8: Delegate For Exercise Time

One of the top tips for business leaders and entrepreneurs is learning how to delegate. I believe this tip is also relevant in this situation. If you need the time to exercise, delegate a few of the tasks you have to make time.

The kids can surely wash dishes or do laundry. I bet your spouse will make dinner if you ask.

#9: Offer To Do The Active Household Tasks

Raking leaves, mowing the lawn, etc… These are all active household tasks that exercise your muscles. Choose to trade with the member of the family. You go rake the leaves while they do laundry.

Another great tip that fits here is to have a garden. Managing a garden is exercise, plus you get some healthy edibles from it.

#10: Invest In Some Work Out DVDs

Sometimes motivation is the main reason people don’t exercise. For many people, popping in a DVD for exercise helps give motivational support. Not to mention, we want to get our money’s worth.

#11: Use An Exercise Commute

While it may not be possible for all, if you can leave the car at home and

  • Bike
  • Subway
  • Train
  • Bus
  • or even Walk

to work, you will be getting good exercise.

#12: Don’t Use Some Of The Technology

Technology has helped us, but has also made us lazier and fatter.

Instead of having that vacuum cleaner do it for you, why not push one yourself?

The snow blower is great but shoveling that snow is a great work out.

Do you really need to ride on the lawnmower? Try pushing one instead and if you really want a great workout, get one of those motor-less lawn mowers.

Conclusion

Time should not become an excuse not to exercise. You CAN find the time! Just motivate yourself and remember that you will have more time if you exercise.

Thank you and will you please share this with your social friends? They may need exercise time too.

No Gym, No Problem

gym

Photo by Sam Sabourin on Unsplash

I have noticed that me people assume they have to pay for a gym membership to be able to get into shape and lose weight.

While being a member of a gym is not a terrible idea, it should not be mandatory. We must know how to exercise without a gym. You just never know:

  • The weather may be bad
  • The vehicle may be in the shop
  • The gym may be closed for a holiday

So do we skip our exercise if any of these happened?

Please don’t!

I look around and see many people who are in great physical condition and they never even enter a gym.

While it may not be the most appealing example, consider some of the convicts doing many years in a prison cell.

Yes, some have gyms but many of them are confined to a small cell for 22 hours per day. But for some odd reason, they have physiques that make many of us jealous.

Why?

Because they spend hours upon hours doing simple exercises in that prison cell. And while you may not have hours upon hours to exercise, it does go to show that you really do not need a gym membership.

Here are a few good reasons you should skip the gym membership and exercise at home.

You are less apt to injure yourself

Statistics show that more injuries happen in gym exercises than home work outs. I see several reasons this is true:

  • Trying to show off
  • Using weights instead of their own body
  • Trying to keep up with another person
  • etc…

While it is good to have an exercise partner, it isn’t mandatory. If you make a plan and stick to it, you can have a great home based exercise plan.

They can be done anywhere

running

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Even if you have a business function in Hong Kong, you can still follow your exercise plan in your hotel room.

The cost savings

Gym memberships are not cheap. Why not save that money and purchase some exercise clothes, a mat and other items to help you make that home exercise more enjoyable.

And a bicycle???

Make exercise a part of your life

Many people have learned to integrate exercise into their everyday life.

Instead of having someone else walk the dog, you walk the dog. Walking is a great form of exercise.

Start using your creative mind to plan family outings into good exercise options. Instead of going to the movies, why not go on a hike through a park?

Make a garden and get outside and till the dirt and plant some seeds. Yes, it is exercise and you can grow some delicious foods.

Some simple home exercises

There are many simple exercises you can do at home:

  • Pushups
  • Squats
  • Run in place
  • Jump rope
  • Jumping jacks
  • Dance
  • Kicks and lunges
  • Invest in resistance bands
  • Etc…

This website has many excellent choices.

Lastly

one of the best exercising methods involves water. If you have a pool, use it. Swimming is one of the best exercises available to humans.

I would go so far to say that if you don’t have a pool, take that money you were going to invest in a gym membership and start a swimming regiment 3 or 4 days per week.

Conclusion

Don’t buy into the idea that you have to be a member of a gym to exercise.

I apologize to all those gym owners out there, but the truth rules.

There is nothing wrong with being a member of a gym, but don’t let it be your only reason to exercise. Make an exercise plan and even if the gym is closed, follow the plan.

Any questions?

Do you agree?

You can post all questions and comments below.

Now I think I am going swimming.

Thanks all!

That Belly Fat Is Probably Shortening Your Life Span

belly fatI believe we all know at least one person who seems to act proud of that belly they have. Either they act proud or they laugh it off with a joke or two. They claim it is the beer and cold weather insulation.

I find it impossible to laugh at these statements!

I don’t mean to seem cold hearted or the dull one at the party, but it saddens me. It cuts to my heart because I wonder how much shorter that person’s life span will be. I have a desire that they live life to its fullest but if that belly fay is allowed to remain, the odds are unlikely.

So before I move forward with today’s post, I must ask you to

Please share this with people. There are social media buttons at the end to allow you to do so.

In this post, I am going to explain about belly fat, why it is so dangerous, what to eat and how to start erasing that belly fat.

There are 2 types of belly fat

Belly fat comes in two forms. Both are dangerous to your health, but one holds a higher amount of danger than the other. Both types can lead to:

  • heart disease
  • diabetes
  • high blood pressure
  • and many more health issues

Subcutaneous fat

This form of belly fat is normally soft and covers the abs and is immediately below the skin. I would say it is easier to get rid of than the next type. Much of that just requires proper diets and exercise.

Visceral fat

Visceral fat is extremely dangerous. You can tell if your belly fat is visceral fat if it feels hard when you push on it. Visceral fat is deeper in your abdomen behind your muscle and surrounding your organs. This is the most common fat when associating “beer belly.” And you can see why it is so dangerous just in the fact that it surrounds your organs. I look on it like a boa constrictor snake squeezing your organs and suffocating them.

Studies have also shown that visceral fat releases inflammatory molecules into your system on a consistent basis.

Is it just beer that causes visceral fat? NO!!

beer

Beer is high in carbs so it plays a role, but all foods high in carbs, high in sugars and starches create visceral fat. All of this not only creates visceral fat, it leads to insulin resistance. It is no wonder that diabetes levels have skyrocketed.

One of the primary contributors to visceral fat is high fructose corn syrup.

Read labels and take the high fructose corn syrup out of your diet and you are making an active start in ridding your body of visceral fat.

The only ways to get rid of visceral fat

There are 2 things you need to do on a consistent basis to erase that visceral fat:

1: Exercise: You need high intensity exercise. The low intensity exercises will not do it. Some of the exercises you need to look into are:

  • Interval training
  • Sprints – Running or bicycle
  • Complete body weight training
  • Etc…

I can help you design a complete exercise program to get the visceral fat off. Feel free to contact me.

2: Your diet: You MUST eliminate sugars, starches and most importantly, high fructose corn syrup. Increase protein intake and healthy fats such as:

  • Avocados
  • Nuts and seeds
  • Coconut oil
  • Olive oil
  • Grass fed meat and butter
  • Fatty fish

Eliminate many of the grains and you will be much better off.

A secret from Tara

What many people do not know is that certain chemicals that have been introduced into our food from pesticides, herbicides, pollution and more are forcing our bodies to store excess fat. These are known as xenoestrogens. And, it is believed these also lead to various cancers.

You need to eat a heavy supply of vegetables that fight xenoestrogens. Here are some of the veggies:

  • Broccoli
  • Cauliflower
  • Kale
  • Cabbage
  • Brussels Sprouts
  • etc…

Yes, cruciferous vegetables have nutrients that are a huge defensive force against xenoestrogens.

I know of a product that can give you a huge supply of these nutrients and many more. You will love the Daily Dose Organic Super Greens. Check them out here.

Final Thoughts

Let’s work together and get your body free of abdominal fat. I long to see you healthy and enjoying life.

If you have any questions or feedback, please post it below.

Thank you and please share this with your friends and family. Together, we can help the world be healthier.

How Is Your Mitochondria Doing?

mitochondria

I bet there are many people who are saying what Tara? What exactly are you talking about… Mitochondria?

I honestly wish I could see the expressions on your faces.

Let me explain…

What mitochondria is

In technical terms, every living organism has cells. Plants, animals and humans are made up of one to millions of cells. Cells contain DNA and RNA, and they also carry out needed functions for survival of that living organism; this would include metabolism and protein synthesis.

The cells have components which are called organelles. These organelles complete certain tasks. One of those organelles is the mitochondria. Its primary function is the generation of energy. Mitochondria are unlike most organelles in that they have their own set of DNA and genes that encode proteins.

The main function of mitochondria is to metabolize or break down carbohydrates and fatty acids in order to generate energy. When any living organism begins to lose mitochondria, it begins to deteriorate. If you see a tree dying, it has lost most of its mitochondria.

So, the key to a long and fruitful life is to keep and maintain your mitochondria

organs

Photo by Samuel Zeller on Unsplash

To paint a picture, I would describe mitochondria like your heart inside of a small cell. Not all cells have mitochondria, but cells within major organs such as:

  • Your brain
  • Your heart
  • Kidneys
  • etc

Do have mitochondria. Muscle cells have mitochondria. Nearly any part of your body which requires energy has cells that have mitochondria.

But as we age and deteriorate, we lose mitochondria. Loss of mitochondria is a major factor in age related diseases and such.

Loss of mitochondria is linked to serious diseases such as cancer, heart disease and more. So essentially, optimizing mitochondrial function can provide the benefits we need to live a long and happy life.

It comes down to feeding our bodies the proper nutrients to allow our mitochondria to work properly. Not to mention, create new mitochondria.

So how can we take care of our mitochondria?

I am a huge fan of Dr. Mercola. In a recent article with Dr. Rhonda Patrick, they get very technical about mitochondria. It can be a “hard read,” but you can see it here. I do want to give some key takeaways on how Dr. Mercola explains how we can help our mitochondrial functions.

Fasting

As I have often said, we want our bodies burning the fat. We want to really reduce carbohydrates, but Dr. Mercola points out that intermittent fasting will force our mitochondria to do their jobs. To build the energy levels, they will burn that fat during fasting periods. It is like giving your mitochondria a good workout.

He also points out that we should avoid late night eating. Our bodies do not burn many calories as we sleep, and the mitochondria will actually create free radicals from the food we eat late at night. So our mitochondria can also work against us if we do not treat them right. The mitochondria can actually create too many free radicals which are linked to where cancer comes from.

Dr. Patrick believes a Ketogenic diet can actually kill cancer cells.

Aging

Aging can be a factor, but proper care of your mitochondria is a key in your biological age versus your perceived age.

We all have met people who look and act far younger than what their birth certificate says, and just the opposite; I have met young people who look and act 10 years older than they really are.

And, we read where people long ago lived much longer years than the average today. Why? Because they maintained healthy mitochondria.

Feed your mitochondria

There are certain nutrients that can give you maximum results in mitochondrial functions. I suggest you consider:

  • A CoQ10 supplement
  • Alpha-lipoic acid
  • L-Carnitine
  • All B vitamins
  • D-ribose
  • Omega 3 Fatty acids
  • Magnesium

And, I must tell you that as an independent representative of RegenaLife (an all organic company dedicated to making the world healthier), we have several products that can help your mitochondrial function immensely. You may want to try:

Just click the link and see if they will be right for you. You can purchase them right there and have them at your mailbox quickly.

Other ways to help your mitochondria

You need proper sleep to have balanced mitochondria. You see, while you are in the deep sleep, the mitochondria are working hard cleaning your brain of cellular waste.

You also need exercise. Be it:

  • Walking
  • Jogging
  • Biking
  • Swimming
  • or any other forms of exercise

you need exercise… Your mitochondria need you to exercise. So schedule exercise and do it. Don’t procrastinate.

Conclusion

So how is your mitochondria doing? If you follow the plan, they will be doing much better.

If you have any questions or you need any assistance on your nutrition or exercise plan, just post in the comment section below or feel free to contact me.

Thank you and have a wonderful day.