fitness goals

Is Exercise Really Necessary?

Are you wondering if exercise is really necessary?

Did you know that regular exercise boosts brain power, reduces heart disease risk, and lowers cholesterol levels? According to researchers, just one and half hours of physical activity per week can decrease your risk of premature death by over 20 percent, and the risk of diabetes by 39 percent.

An active lifestyle is the key to optimal health. Yet, its benefits are often overlooked.

Why Is Physical Activity Important?

Health experts recommend at least one hour and 15 minutes of intense physical activity each week, two and a half hours of steady state cardio, or a combination of both. More than 80 percent of Americans fail to meet these requirements. Less than five percent engage in 30 minutes of exercise daily.

Only one out of three children is physically active each day. Most kids spend over eight hours a day on front of the TV or the computer.

These numbers may seem shocking, but they reflect the truth. Obesity rates are on the rise mainly because of poor nutrition and lack of exercise. A sedentary lifestyle can increase your risk of stroke, cardiovascular disease, Alzheimer’s disease, type II diabetes, metabolic syndrome, and osteoporosis.

While it’s true that you can get away without exercise, this may affect your health in the long run. Not only you’ll gain weight and lose muscle mass, but also experience memory decline, high cholesterol, decreased range of motion, joint stiffness, and depression.

Regular exercise helps maintain a normal weight, prevents cardiac events, and wards off chronic diseases. It also stimulates the release of feel-good chemicals in your brain, which lifts your mood and improves mental health. Physically active people have a lower risk of breast, colon, endometrial, and lung cancer than those with a sedentary lifestyle.

They also live longer, have stronger bones, and find it easier to stay slim.

What Really Counts as Exercise?

Most people associate exercise with long cardio sessions, jogging, or strength training. Some hate these activities, or simply don’t have access to a gym. Others are too busy to commit themselves to a regular workout plan.

Is Exercise really necessary Yes, but the good news is that you don’t need a gym membership to stay active.realistic fitness goals

With a little planning, you can exercise anytime, anywhere.

Sports activities, such as hiking, swimming, baseball, soccer, tennis, and horseback riding, count as exercise. Push-ups, pull-ups, squats, burpees, jumping jacks, lunges and other body weight moves can replace most gym workouts.

If you don’t have a treadmill, go jogging or walk at a faster pace. Ride your bike around the house instead of using a stationary bike. If you really want to exercise, you’ll find a way to do it.

Regardless of what type of exercise you do, always watch your form.

Prevent injuries. If you lift weights, increase the load gradually. Ask a trainer for advice. Get enough rest and avoid training the same muscle group more than once in 36 hours. When you do cardio, stick to 30-40 minutes of exercise per session. Remember to eat well so that your body receives the nutrients needed for muscle growth and repair. If your goal is to lose weight, maintain a high protein intake and adjust your carbs along the way.

To your health!



Changes In Your Brain Cause You To Stay Fat

Changes in brain

Do changes in your brain make you hungry?

A recent article in Medical News Today talks about how certain changes in our brain  practically conspire to sabotage our plans to grow thinner, making us gain back those recently lost pounds…

…So if you are feeling as if somehow the deck is stacked against you because every time you lose weight you gain it right back, understanding what happens inside your brain that’s causing this might help you stay even more focused on your goals.
According to the study, two recently discovered hormones, Read more

No Time For Weight Loss?-The Myth Of Time

The Myth Of No Time For Weight Loss

Like most busy people, I imagine you have NO time for weight loss programs. It does require time and energy.

Fast Ways to Love Weight

I’d bet your schedule is already tight and stressful, and your life is hectic enough..ugh!

When I write about  time and specially lack of,  I am always reminded of a favorite marketing guru, Sean D’Souza on his approach to writing and how we  never  have  “enough  time”  for what we want to do.

He talks about how when we have no ability to accomplish something, we simply say we have NO time because we would be embarrassed to admit the truth.

 “When people have no ability they go around saying they have no time”, he says.

He refers to the lack of ability to prioritize, delegate or do whatever we need to do to accomplish our goals, whatever they are.

In other words, we need to learn to eat the elephant one bite at a time.

Starting a weight loss program it’s no different, plus let’s face it…if it’s going to work,  more than ability,  it requires effort and persistence, and guts, and desire, and…You get my point.

Let’s examine some typical objections:

Unproductive activities

  • Time spent waiting in line buying and eating fast food
  • Time spent sitting in front of the television
  • Time spent browsing the Internet aimlessly
  • Time spent hunting for misplaced things you need

That is A LOT of  time spent being overweight and unhealthy!

Weight Loss ChecklistDon’t you think any of those activities could be changed?

Sure you do.

  • It takes just as much time to prepare an unhealthy meal as it does to prepare a healthy meal.
  • It takes just as much time to sit on the sofa and watch TV as it does to get outside and take a walk.
  • It takes just as much time to order a grilled chicken salad as it does to order a couple of burgers and an order of fries.

Saying you have NO time for weight loss is really your inability to take healthier actions – that won’t change anything in your life.

If a little dose of self-tough –love it’s what you need…well, maybe it’s about time!

OK-so you’re done with your priorities…

…Now,  how do you go about sticking to them?

Understand your trade-offs.

That’s right.

Something’s got to give, and it’s up to you to decide what unproductive activities you must give up in exchange for the future PRIZE.

So you learn what it takes and apply it.

If you fail you start again, but you keep going until it becomes second nature…and then, wow!

You made it!

We all have the same 24 hours each day.

It’s how much of that time we allocate to important (real or perceived) stuff that matters, and in this case saying we have no time for weight loss, is like saying we are not important.

To Your Health!


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  Copyright secured by Digiprove © 2011 Luz Laureano

Planning To Cancel Your Gym Membership?- Five Reasons Not To

If you are planning to quit your workouts and cancel your gym membership contract, read this first.

You might change your mind.

Just a few months ago I was thinking about cancelling my gym membership when I came across an article written by a 10 year old little girl about Cancel gym membershiphow eating healthy and exercising saved her mom’s life.

Though my intention was not to quit working out for good, just thought I’d design my home workout routine, the message hit home in a special way. Read more

Serious About Fitness Goals?

Get Serious About Fitness Goals!

I wonder if this has ever happened to you

I know that every situation is different and obviously fitness and health goals cannot be the same for everyone, but today I wanted to address people’s resistance to improve or make lifestyle changes even when faced with the possibility  of serious chronic illnesses.

Most,if not all of  the patients I have met over the years simply refuse to acknowledge the direct relationship between lifestyle changes and overall health and fitness.

So today I gotta ask you,

What Are Your Fitness Goals?

Other questions you should be asking:

  • How bad do you want to reach your goals?
  • How hard are you willing to work to achieve them?
  • Do you have a vision of your future?
  • Can you actually see yourself being thinner, healthier or at least off of the weight loss roller coaster ride?

Is it time to re-evaluate your values?

Tony Robbins, the famous, motivational guru once wrote to the effect that if your life values do not match, your life IS out of whack.

If your health is somewhere at the top of your priority list because you place a high value on it, but you eat french toast for breakfast, fried chicken for lunch, and the last time you exercised was this morning – walking from the parking lot to your office – your values might need some re-aligning.

If your vision, like mine is to challenge yourself physically the way you probably do in business and so many other areas of your life, then it’s time you seek help.

Has this happened to you?

Has anybody ever gotten you so frustrated by watching their self-destructive behavior and wondering what you could do to help them?

Is it possible you are doing these things to yourself, thereby sabotaging your fitness goals in the process?

Have you reached that point in your life in which you realized you must either be proactive, starting NOW or atrophy, as surely you will if you take no action?

If you have, that’s a great sign you are heading in the right direction. Nothing like a big dose of reality and self-awareness to begin your new journey to a healthier you.

  Copyright secured by Digiprove © 2011 Luz Laureano

  Copyright secured by Digiprove © 2011 Luz Laureano

no gym workouts

3 Ways To Start An Easy Resistance Training Routine

Are you thinking about starting a resistance training routine?

As you look at your fitness goals and accomplishments -or lack of- to date and of the year ahead, a resistance training routine is a great way to get those leg and arm muscles a lift.

But since the new year is around the corner why not take a moment to reflect about the set backs you faced in the past that stopped you from getting to your ideal weight.

If you tried different workouts in the past with little success,  may be a bit of soul searching is in order. Ask yourself the following questions:

  1. Why do you think they did not work for you? What could you do different?
  2. What major problems do you see facing you as you start a different workout?
  3. This is HUGE: On a scale of one -ten one being the lowest, how would you rate yourself on the following areas:

Read more