Lifestyle - Regardless of when we decide to eat better, exercise more, or be less stressed, it can be hard to make a lifestyle change, and even harder to make it stick. Your lifestyle consists of small habits that make up your daily activities, and in this section you can learn how to increase your chances of health and fitness success by making lifestyle changes that are SMART — that is, specific, measurable, achievable, realistic, and time-based.
We all have tried consuming vitamins in different ways, whether by capsules or powder form. Liquid Vitamins are another way to help the body receive the appropriate nutrients for optimal health. In fact, liquid form has many benefits compared to other forms of intake.
For instance, liquids can reach the bloodstream quicker compared to solid forms to provide adequate daily nutrition---and they are also easier to swallow. Capsules and tablets usually contain binders, fillers, and preservatives, which may pass through the body without absorbing nutrients.
Forming new habits which serve you better and help you get to where you need to go. If you are going to make important changes, you need to be able to measure and keep track of your progress. Keeping a journal is a wonderful activity for your personal growth. It forces you to reflect on your life regularly. It becomes more obvious where your challenges lie when you have to put your experiences down on paper. There is a huge amount of activity going on in your mind on a daily basis and, unless you make some effort to capture it and process it, it stays there.
In my 27-year career as a “physique transformation artist” I have never come across anyone that was not interested in making improvements to their midsection. For some that simply means losing belly fat and achieving a flatter tummy. For others greater core strength is the goal. However, for most gym rats, the ultimate achievement is a rock solid, shredded 6-pack of brick-like abdominals! Now, while building amazing abs is in no way rocket science, I do see people making mistakes in the gym every day that will hold back their progress. Additionally, I should mention that no matter how well-developed your abs get, you will never see them in bold relief unless body fat levels are about 9% or less, which means paying strict attention to diet and most likely, aerobic workouts as well. Ok, so you want some action-hero-like abs? Then don’t make these mistakes:
1. Not actually following the program
What good is a customized program going to do for you if you don’t follow it 100%? Most people have their favorite movements/muscle groups they like to do and will favor those. Adding in extra work or movements even when a particular program may not call for it is a continuous error. Also, you will never understand the “why” behind the program without ever doing it. Don’t change the program till it stops working.
Being a personal trainer and group fitness instructor, I can agree that they both have their benefits, but they also have some pretty significant differences as well. Joining group training, it typically includes a training plan, scheduled group workouts at a specific location, and/or have coaches to guide and answer questions. Its also geared to rain a mass of people rather than one, and most cases you can get some personal coaching; best of both worlds!! In my opinion, the greatest benefit is being able to connect with like-minded individuals who will be there to help motivate you when you're in need of an extra push and also become each others accountability buddy.
Did you know that from Halloween to Christmas the average American gains 8-10 pounds? Well, it’s no surprise when we have three holidays focused around eating within a 90-day period, or make it four holidays if you count New Year’s too! Sure, making smart food choices is always going to be helpful. Yes, going to the gym consistently can make you leaner and stronger. But what about your internal system running the whole show? If your lymphatic system or adrenal glands get burned out due to environmental stressors, poor food choices (i.e. Halloween candy), or excessive use of stimulants, your body won’t be functioning in optimal condition, and that IS going to put a hamper on your upcoming holidays.
The shoulder joint (and its connective muscles, tendons, and ligaments) has a greater range of motion than all other joints in the human body, which provides a very wide array of movement. The group of muscles and connections that combine to facilitate this movement is called the rotator cuff. However, the extremely complex anatomical structure that provides so much flexibility in movement patterns also unfortunately make the shoulder joint quite susceptible to injury, especially to those who spend a lot of time in the gym pushing and pulling heavy iron. So if your shoulders are constantly in pain, there is a good chance you have irritated and inflamed the joint and need to take a look at 7 reasons your rotator cuffs hate you!
Self Myofascial Release (SMR), what is that?! Many have probably never heard of it, but I bet you have heard of its slang terminology…foam rolling. With me now? Ok, so let's get started.
The Mind in Muscular Development
In my opinion, no dialogue on training would be complete without discussing the mind’s role in the equation! It would be a true disservice to the readers of Industry Insider not to include what may be the most important element in your pursuit of reaching the outer limits of your genetic potential.
In honor of each and every traumatic brain injury survivor, as a fellow TBI Survivor, I praise you with my utmost respect.
Given the adversity and obstacles in my life, I have also experienced the bright side. I am so fortunate to have been blessed with opportunities in my career that have enabled me to pursue my dreams. However, it’s by the result of multiple traumatic brain injuries, that I’ve pursued a purpose driven life and career. Having a positive mindset, your-eye-on-the-prize momentum and winning attitude ensures you focus!
Top most common mistakes people make when beginning a training program.
There are numerous mistakes made by a new gym goer or even someone who has recently made the decision to live a healthier life. Typically, the way someone eats is the most common area of mistakes. However, since that is very long complicated topic I will stick with the other top mistakes found in the gym clientele.
How do you stay on track for success in your new gym routine?
I touched a little on this a few months back. Now that you have decided to join a gym, you've setup your membership, you're ready to go, but how do you stay on track, be successful, have fun, and not fall into the Resolution wheel? First, what is your goal?
Studies shows that those who kept a food diary for six months lost twice as much weight as those who kept no food record. Writing down what you eat makes you accountable for every bit of food that goes into your mouth, including high-calorie indiscretions. Keeping a food diary can also reduce or eliminate mindless eating, such as stuffing chips into your mouth while watching television.
Every year we have the opportunity to start fresh, with a brand new set of days to change our attitudes and tackle our goals. Many people start the New Year with resolutions to embark on diet and fitness programs in an effort to get into the best shape of their lives, improve their health, or perhaps enter a bodybuilding contest. New gym members will pack gyms this month, but the attrition rate will weed out many of these people.