Body Sculpting, Inc. - Personal Training - Northwest Indiana
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                    Tip Of The Day


Stressed?  Work out.

Look for chances to be more active during the day. Walk the mall before shopping, take the stairs instead of the escalator or take 10-15 minute breaks while watching TV.

You have muscles on your right and left side, your body is almost a mirror when cut in the middle. You need to remember that both muscles need to grow together, too or you will have problems in the future. Don’t focus on your dominant side, do them equally.

Pushing though pain and fatigue is part of challenging your body and seeing results, but you should also know when it's smarter and safer to stop.

Keep moving in one direction.....forward!!!!!!!!!

Fitness improvements are a great way to stay motivated. Recording simple numbers such as the number of push-ups, crunches or speed you can run can help you see that the exercise is making you stronger and faster.


Stress Relief - What do you do when you're stressed? Chances are it isn’t exercising. Exercise can be a great way to relieve stress, which will improve your mood. The next time you feel stressed or tired, try doing an exercise you enjoy. When stress relief is linked to exercise, it is easy to regain the habit even after a leave of absence.

If working out in a gym bores you, you are not alone. Don’t be discouraged to see other people intensely exercising in the gym. People are different, tastes are different. What one person loves, is not necessarily what you will love. It is logical that you would be bored by certain activities. The key is to find the physical activity that you love.


It's extremely important that you're able to tune out all other distractions and focus on what needs to be done. For many people, this means listening to their favorite music, which helps them stay focused and motivated to work their hardest.



We make time for things that have value. Nothing is more valuable than your health. Schedule a time to exercise. A workout can be accomplished in as little as 30 minutes. Everyone has time for that.


I don’t have enough energy- Working out actually gives you energy! As you exercise your body produces endorphins, which make you feel good. Find the time of the day that is right for you. For some 5 am is perfect, for others 8 pm is when they get their second wind.

Don't find time to exercise.....make time to exercise.


It's not about what you've done, it's about what you're doing!


You can speed up your metabolism by consciously including more small movements into your day. Wiggle your legs or tap your fingers at your work desk, rock back and forth on your heels while waiting in line at the post office, and choose standing over sitting whenever possible.



1 bad meal won't make you fat.  Stay consistent.



If you burn 500 more calories than you eat every day for a week, you should lose about 1 pound of body fat. If you want to lose weight faster, you'll need to eat less and exercise more.


Don't skip meals to lose weight. Eat light, eat healthy and exercise.

You did not gain the weight overnight, so you are not going to lose it overnight. Change your bad habits and work out!!!

 Don't let all the hard work in the gym be ruined by poor eating choices.

No matter how much you enjoy an exercise routine, you may find that you eventually lose interest in it. That’s the time to shake things up and try something new, add other activities to your exercise program, or alter the way you pursue the exercises that have worked so far.

Don't get discouraged if you stop exercising for a while.  Start back up gradually and work up to your old workout.

                        When you're having a bad day.....go work out.

Dance-  Do it in a ballroom, at a club or even in your family room.  You'll burn calories and have lots of fun.

Are you sweating or shivering at the idea of walking outside? Go for a walk at your local mall. Give your heart a workout in a climate- controlled environment.

Stay positive, eat healthy and keep working out. Don't come up with excuses. If you want success, it's up to you.

                    Exercise controls weight-
Exercise can help prevent excess weight gain. When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn. You don't need to set aside large chunks of time for exercise to reap weight-loss benefits. If you can't do an actual workout, get more active throughout the day in simple ways — by taking the stairs instead of the elevator or revving up your household chores.

Front Dumbbell Raises: Works the front head of the deltoids. Stand with a dumbbell in each hand, held slightly away from  the front of the thighs. Keep knees and elbows slightly bent. Lift one weight out and up until it is at shoulder height. Lower dumbbell and repeat with the other arm. Breathe in before you start and blow out as raise your arm. Try for 1 minute.

    Look for chances to be more active during the day. Walk the mall before shopping, take the stairs instead of the escalator or take 10-15 minute breaks white watching TV or sitting for walking or some other activity.

    Expect
    The Unexpected

    Walk or jog around the soccer field during your kid’s practice, make a neighborhood bike ride part of weekend routine, play tag with your children in the yard or play exercise video games.

    Yes, you're busy, but you can still squeeze in a workout or a healthy meal between stops, phone calls and meetings. Whether it's a 15 minute walk between meetings or a long training run with your dog, make daily fitness a priority.

    Start simple and then progress to longer range goals. Remember to make your goals realistic and achievable. It's easy to get frustrated and give up if your goals are too ambitious. For example, if you haven't exercised in a while, a short-term goal might be to walk 10 minutes a day three days a week. An intermediate goal might be to walk 30 minutes five days a week. A long-term goal might be to a 5K walk.

    Make a list of all the benefits regular exercise provides you. Everything from feeling healthier, sleeping better, feeling stronger, etc. Post this list somewhere that you will easily see it everyday so that it can serve as a reminder why you should workout.

    Compound joint exercises

    Instead of isolating your muscles with exercises such as the bicep curl, you can maximize the time you spend in a workout by doing exercises that work out multiple muscle groups at once. With just a few exercises, you could get a full-body workout. Another benefit is that your muscles are working together as they do in the real world, rather than alone. Some great compound exercises include squats, deadlifts, good mornings, lunges, push ups, bench presses, military presses, rows, pull ups and dips.

    Start Slow-

    Many beginners make the mistake of doing too much when they first start out. If you haven't worked out in a while (or ever) start with a walking program of about 20 to 30 minutes, 3 days a week. Each session, add a few minutes to your workout to progress each week.
     



    Jump Squat
    Stand with your feet shoulder-width apart. Squat down, bending your knees to 90 degrees. Now jump up as straight as you can and land softly in the squat position. Use the strength in your legs and butt to jump up explosively. Remember to land as softly as you can with your knees bent; keep your weight over the middle of your feet. Try for 1 minute.


             Don't Sit during Your Entire Lunch Break-
    Make a point not to stay seated during the 30 to 60 minutes you're allotted for lunch. Instead, take half of the time to eat and use the other half to squeeze in a mini, but mild, workout. Go outside and take a short walk. You can also walk up and down the stairs in your building.

    Rewarding yourself for reaching an exercise goal is one of the best ways to stay motivated. Set an achievable goal regarding your participation and effort, not necessarily how much weight you can lift, miles you can bike, or pounds you can lose. If you stumble in your efforts, regroup and begin again. Reward yourself when you reach your goal —a new pair of shoes, a dinner out, or whatever works to motivate you.

    Any exercise program should include cardio, which strengthens the heart and burns calories. Walking is something you can do anywhere, anytime, with no equipment. It's not just for beginners, either. Even the very fit can get a good workout from walking.  Doing a brisk walk can burn up to 500 calories per hour. Since it takes 3,500 calories to lose a pound, you could expect to lose a pound for every seven hours you walk.


               Find Healthy Outlets For Emotions-
    Turning to food to “numb out” emotions like anxiety works temporarily, but after the food is gone the stressful stimulus still remains—along with a hefty dose of guilt. Find ways to experience negative emotions with a response other than eating. Try deep breathing or meditation, calling a friend or going for a brisk walk. The more you practice these alternative behaviors, the more automatic they become. Eventually, reaching for a bag of chips can stop being the default reaction to stress.

                             Lying Tricep Extensions-

    Lying with your back on a bench, hold a barbell or dumbbells above your chest at arm's length.  Keep your upper arms rigid and lower the bar or dumbbells slowly until it is almost touching your forehead. Raise the bar or dumbbells back to the starting position. Repeat. Try for 1 minute. Breathe in on the way down and blow out as you raise the weight.
     

    Be food prepared! No matter where we are, we're often tempted to "grab and go," especially when traveling. Unfortunately, most ready to go snacks are calorie packed and nutrient deprived. Save yourself the extra calories and bring some yummy granola bars, fruits and/or nuts when you're out so you're prepared to fight the urge of the grab and go pastry.

    If you are really serious about changing your diet, losing (or gaining) weight and improving your health, you will find that keeping a food diary is key to your success. You can keep track of the foods you eat every day in a food diary notebook. Note the portion sizes and write down the calories you eat every day. Add up the number of calories you eat each day and your total for the week. If you need to lose weight, decrease the number of calories you need to eat each day by 500. By eating 500 fewer calories each day, most people will lose about one pound per week.


    Whatever your and medical condition, approach any new exercise regimen with caution. Many beginners make the mistake of starting out too aggressively, only to give up when they end up tired, sore, or injured. Start easy and go slow.


    NO EXCUSES


    There's no secret or magic wands, it's called hard work and dedication.


    Develop strong bones- By stressing your bones, strength training increases bone density and reduces the risk of osteoporosis.



    Most people know that fried foods are not healthy and should be avoided as much as possible. The problem with fried foods is that many people only associate them with fast food restaurants and do not realize they also consume them at home. Avoid frying any meal, consider baking or broiling instead. Fried foods are not nutritious and can cause your blood pressure and levels to rise. They can also cause you to pack on the pounds.

    Using too much weight, too soon- 

    Always start lower than your expected ability and work your way up. If your form suffers, you are swinging the weight, or using momentum, this indicates you may be using too much weight. Greater momentum increases the potential for injury and reduces the effectiveness to the muscle group being targeted.

    Turning to food to numb out emotions like anxiety works temporarily, but after the food is gone the stressful stimulus still remains—along with a hefty dose of guilt. Find ways to experience negative emotions with a response other than eating. Try deep breathing or meditation, calling a friend or going for a brisk walk.
     
    Tempting foods are more likely to trigger overeating when we come across them unexpectedly. Since surprise food confrontations are a given these days, it’s helpful to be armed with a script when you’re confronted by tasty food. If you’re handed a sample of cookies at the supermarket, the line might be, no, thanks. I’ve just eaten.
     
     
     Pull ups, which strengthen the lats, biceps, middle back, and shoulders, are an effective upper-body exercise. Can't squeeze one out? Try doing Australian pull ups: Lie with your chest under a weight bar set to knee height on a squatting rack. Grab the bar with an overhand grip and, keeping your body in one line, bend your elbows and pull your chest toward the bar. Lower back to start; do 5-10 reps.
      

     Tips To Remember During Heat Wave-
    * Stay Hydrated
    * Avoid alcohol and caffeinated drinks
    * Wear loose clothing
    * Use sunscreen
    * Check on relatives
    * Never leave children or pets in the car
     
     
    Make physical activity part of your daily routine.-
    If it's hard to find time for exercise, don't fall back on excuses. Schedule workouts as you would any other important activity. You can also slip in physical activity throughout the day. Take the stairs instead of the elevator. Walk up and down sidelines while watching the kids play sports. Pedal a stationary bike or do strength training exercises while you watch TV at night..

    Shop the farmers market for fresh produce. If your food can survive nuclear fallout, you shouldn't be putting it in your body. The less time your food can survive on the supermarket shelf, the better it is for you. Fresh fruits and vegetables don't last as long as a box of Wheat Thins and that's a good thing! Vitamins and minerals that are found in darker fruits and vegetables are what you need to keep your body healthy. Pick up fresh produce wherever possible.
     
     
    Weight isn’t always the best number to track. Increase in muscle can offset decreases in fat, so the scale doesn’t change even if your body is. Fitness improvements are a great way to stay motivated. Recording simple numbers such as the number of push-ups, crunches or speed you can run can help you see that the exercise is making you stronger and faster.
     
    Hanging Leg Raises:
    Hang from a chinning bar with an overhand grip; hands
    about shoulder width apart. Bend your knees and lift legs to
    your chest or as high as possible. Be sure not to swing. This
    exercise works legs, hips and abs. Try for 1 minute.

     

     


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