Two video clips - Routine/Motivation and a quick home workout session!

Having talked in yesterdays Posts about motivation and getting inside your head so that you body can benefit, here are a couple of YouTube video's I hunted out that will further aid your efforts, get you motivated and help establish a routine. The first is around setting up a routine, so that you can get into a pattern that in time will become the 'new normal' and your training regime will become second nature. Running for just eight minutes and delivered by Ruth Crilly and is worth you having a look, and a listen.

Next up is a PopSugar clip hosted by Anna Renderer, enabling you to get a full body workout at home in a fairly short workout that you can repeat as long as you have available time in your day. Combine this with your other routine if you can't get to the gym, miss a class, or just want to squeeze in an extra session.

WhyWeight - don't hesitate, participate, before it's too late!

-Steve, at WhyWeight-

Weight loss - gotta be in your mind for it to be in your body!

Following hot on the heels of the last Post, here is another straight back at ya on the same subject and from the same author. It's about setting goals - simple achievable and realistic goals that allow you quick wins to build your confidence and boost your morale. It can be done and this article also from 'ezinearticles' (http://EzineArticles.com/8801339) is by Michelle Masters (http://EzineArticles.com/?expert=Michelle_A_Masters),a nd again provides for some short, simple sage advise. Read on, keep on track and make it happen - it will be worth it!



We live our lives by setting goals on a daily basis, it may not feel that way, but we do. Think about it, something small and simple, you make 'plans' to have a night out with friends at the weekend, that is a 'goal' there is an end result, that is measurable, and you may have to do some things in order to achieve your goal, arrange transport, babysitting, new clothes to wear or drinks to take with you, this is your 'plan' to achieve your goal.

You may not achieve your goal, an obstacle may get in the way (something comes up, babysitter lets you down) but you may be able to adjust that plan to still make it achievable, for a couple of days, it may be something you think about quite a lot, because you really want your night out, this is your focus on your goal, and the more you want it, the more you focus on it, so instead of just accepting the babysitter has let you down, and giving up on your goal, you try to find a way to make this goal happen, other options, family, friends, and you succeed, your sister can help, you achieve your goal and have a fabulous night out.

What do you think would have happened if, when your babysitter let you down, you just gave up, and stopped thinking about your night out, or gave up and sat focusing on how miserable you are at having to miss out. Nothing would have happened, except you would feel miserable of course.

This is a small goal, fairly easily achievable, and not difficult to believe you can make it happen, but what about when it's something bigger? Something that takes longer and may not yield fast results, like losing weight or getting fitter. Do you consciously make a plan? Do you believe you can make it happen? Do you give up when you come across an obstacle, or do you stay focused and adjust your plans?

The same simple process applies to any goal you have, including a goal to lose weight or get fitter and the same process will make that goal achievable.

It is without a doubt a bigger challenge, and can be difficult to know the best way to get started, especially if 'dieting' is the only way you know how and you have been struggling for a long time to lose weight. Maybe it's time then for something different...


WhyWeight - don't hesitate, participate, before it's too late!

-Steve, at WhyWeight-

Struggling to lose weight & get motivated?

Motivation is a key factor in your health, fitness and weight loss programme and it can make all the difference between your success or your failure in reaching your goals. We have touched on this before, and so maintaining a high level of motivation, the commitment to keep going, and the mental and emotional strength to continue is explored further in the article below. Sourced from 'ezinearticles' (http://EzineArticles.com/8810017) and written by Michelle Masters (http://EzineArticles.com/?expert=Michelle_A_Masters) this is a good read to keep your mind, and body, on track. Some of this you have seen before in other Posts, but it is worth reinforcing the message.



Struggling to get motivated when it comes to exercise? Try thinking about it in a different way

Exercise is DE-STRESS time: life is full of ups and downs, trials and tribulations. Exercise is a known de-stressor far superior in its effect to anything you could eat/drink or consume, and as with 'bad' addictions, the right kind of exercise for you can just as easily become addictive, that's one addiction I'm happy to have!

Exercise is your VENTING time: feeling the need to lash out at the world (or someone in particular) but can't in reality, use exercise to release these emotions and free yourself of those pent up angst's. Running, Boxing (Air Boxing) Kick Boxing, Weight Training all of these are great exercise for 'VENTING' phew, I feel better just thinking about it

Exercise is your THINKING time: get away from the daily grind and give yourself a chance to think through problems, worries or anything that may be playing on your mind, use your exercise time to tap into your intuitions that usually seem to flow more freely when the body is in motion.

Exercise time is ME time: how much of your time is spent doing either things you have to (work/cleaning) or things for other people (kids/partners) Think of your exercise time as your indulgence, time spent purely on you, which is why it needs to be things you really enjoy doing

Tips for Increasing Motivation

1. Book your exercise time the same as you would any other important appointment
2. Schedule other things around your exercising time
3. Keep your exercise plan varied, do something different each time, not only will this relieve boredom, but will also keep the body working in alternative ways = great for weight loss
4. Exercising with a friend/friends is definitely a big motivator for many people, not only does it make it more of an 'appointment' that you must keep, but as with most of life's experiences, more fun when shared
5. Try new things. If you are not particularly enjoying the exercising you are currently doing, look to try something new each week, you may find things you never new you loved doing, but you won't know unless you try.
6. Make it a way to meet new like minded friends, or set up your own little exercise group and invite people to join you, everyone loves to be inspired.

Top Recommended Exercise Activities for Weight Loss

Cardio Activities - Aim for 2-3x week

1. Brisk Walking (3.5mph at least)
2. Jogging
3. Swimming
4. High Intensity Interval Training (HIIT)
5. Zumba/Exercise DVD's
6. Cycling

Strength Training Activities - Aim for 2x week

1. Bodyweight Training
2. Strength Training - (Using Weights/Dumbbells/Kettlebells)
3. Core Strength Training - (ie Yoga/Pilates)
4. Resistance Training
5. Stretching

Some Everyday Calorie Burning Activities - Work it Baby!

1. Gardening - 2 hours = 400 Calories
2. Ironing - 1 hour = 140 calories
3. Painting - 3 hours = 1000 calories
4. Lawn Mowing - 1 hour = 300 calories
5. Car Washing - 20mins = 100 calories

Anything is better than nothing! It takes a little over a minute to knock out 50 squats, add a couple arm raises with dumbbells to your squats and you will get a reasonable all over body workout. So that's a minute to warm up (jumping jacks) a minute to do squats, and a minute to stretch out. 3 minutes!

It may not seem much but it's a start... and even this small amount can impact mood, motivation and get you back on an upward spiral. Remember to check with your doctor before embarking on any new exercise activities to make sure you are safe to do so, and check with someone knowledgeable if you are thinking of trying new exercises to make sure you have the techniques right and aren't going to injure yourself. Happy Exercising!

WhyWeight - don't hesitate, participate, before it's too late!

-Steve, at WhyWeight-

Monday morning funny . . . with a serious message!

Overnight, a good friend of mine sent me this funny, and it certainly raised a smile. I see this friend of mine every morning at the gym and we often chat away whilst on the Arc Trainer or cross-trainer or exercise bike or in the stream room after our workout. He runs a marketing business and does some periodical marketing work for the national gym chain that we are members of. When he sent this I thought - a perfect funny for my Blog Post, because it also has a serious underlying message that I can happily pass on. Read on to the end and I hope it raises a smile, but the underlying message also resonates!

I was working out at the gym when I spotted a sweet young thing pumping some weights...

I asked the trainer standing next to me, "What machine should I use to impress that lady over there?"

The trainer looked me over and said; "I would recommend the ATM in the lobby."

But y'know - it doesn't have to be that way does it? We don't go the gym or embark on a new weight loss, fitness and exercise programme to impress anyone - except maybe ourselves, because that gives us incentive, and motivates us! But, believe me, when the fruits of your exercise and healthy eating regime start to pay off - and they will - people will be impressed. Your family, friends, loved ones and colleagues will start to notice a change in you - and not just a physical one either! You mental and emotional frame of mind will change for the better, you'll become more confident, relaxed, personable and outgoing, and you will feel as good about yourself as you ever have. 

You get out what you put in - and when you put in the effort, the commitment, the determination, the energy and demonstrate your enthusiasm to others then you will be impressed by your own continuing efforts, and, you will impress, and even, maybe you'll become a role model for other too! Now wouldn't that be impressive!

WhyWeight - don't hesitate, participate, before it's too late.

-Steve, at WhyWeight-

10 Reasons why a PT will help you reach your goals!

Continuing with the PT theme a little longer just to ensure you are as fully informed as you can be, I include this recently sourced article giving you a heap of reasons why it is worthwhile engaging with a Personal Trainer and what he/she can do for you. Have a read if you are not yet convinced, and by the end you just might be! Written by Matthew James (http://EzineArticles.com/?expert=M_James) and sourced through ezinearticles (Article Source: http://EzineArticles.com/3293073) it adds up and makes sense.


If you've tried many different diets, and haven't lost weight, or joined a gym, and still not got fitter, then perhaps you're at a loss as to what you need to do in order to reach your health and fitness goals. Perhaps you need a personal trainer.

Here's what you need to know :-

1. A personal trainer will devise sessions that are designed just for you. Your requirements and preferences will be taken into account, and you'll have your own bespoke programme that will perfectly meet your needs.

2. If you want to achieve healthy weight loss, then you know that you need more exercise. Perhaps you're not doing the right sort of exercises, or not going to the gym often enough in order to make a difference.

3. You might want to tone up after having a baby, or just want to get a bit fitter. Your personal trainer will have the skills and experience to help you with the exercises you need, and show you what you need to do.

4. If you want to put on weight, and gain muscle, then you might be finding it hard. Your own personal coach can help you, and give you the exercises that you need in order to make the improvements you want to make.

5. Perhaps you can't do normal exercises, or take part in exercises due to surgery or because of a medical condition. Your trainer will be able to show you the exercises you can do, without making your condition worse.

6. Your trainer will make sure that you're doing the right sorts of exercise. You don't want to be doing lots of weights and resistance machine exercises if you want to lose weight. You might also want to get fit, and so cardio exercises will be more appropriate.

7. It's all well and good knowing which exercises to do, but if you're doing them wrong then the won't be as effective, and you could be in danger of hurting yourself. Your trainer will emphasise just how important good technique is.

8. You and your trainer might set goals so that you have something to aim for. It might be to do with weight loss, or weight gain, or endurance, or lifting heavier weights.

9. You might lack the motivation to go to the gym as often as you should. Your trainer will be able to make sure that you're still committed and are on the way to achieving your health and fitness aims.

10. Your trainer can also help you with your diet. You might not know what sort of foods to eat or avoid, and what you should eat instead, or when you should eat. You are also likely to find that your trainer can help you with your confidence and general wellbeing. Who knows, your fitness enthusiasm could spread to the whole family and so your children's fitness and health could improve too.

Now you know more about the many ways in which they can help, perhaps now is the time you hired a personal trainer.

WhyWeight - don't hesitate, participate, before it's too late!

-Steve, at WhyWeight-

Thinking about a Personal Trainer . . . ?

When you embark on your new found enthusiasm for training, exercise and a healthier fitness regime, eventually you will decide, perhaps sooner rather than later, that you might just need a Personal Trainer.  Someone to give you expert advice and guidance, encouragement and motivation, and the purpose and drive you need. There are a number of things to consider, and then of course there is the money side to bear in mind too, because you're going to have pay your PT for the hours you put in . . . but, and it's a big but, this is an investment in you, your body, your health and your future so this makes it a very sound investment!

I came across this brief article at ezinearticles.com that is a condensed summary from Alan Wendling (http://EzineArticles.com/?expert=Allan_Wendling and found at Article Source : http://EzineArticles.com/8778701), that will take just a few moments to read but has some good starting points.

There are numerous times when plainly doing things by yourself just won't cut it, one of those times is when you are out to start working out and preparing to get fit. Though it is good to try out new things for yourself, you will have to reconsider when looking into getting fitter. You see, when you do things alone, there are bound to be things that will not work out so well for you. Luckily though, there is always that one person that can help - a personal fitness trainer! Yes, when going to the gym or just plain exercising to get rid of excess weight and getting a better body, the best thing you can do is get a trainer. But what exactly does a trainer do?

Discuss where to start.
Contrary to popular belief, a personal fitness trainer is more than just a coach yelling at you while you are on the treadmill. No, a trainer does so much more than that. In fact, the work of a personal trainer starts way before you even set foot in the gym. The personal trainer will help you discuss where you are going to start. You will have to do some thorough assessment as to how you are doing and what the things are that are preventing you from reaching your goals.

Planning phase.
After the assessment discussion with your trainer, you will have to move on to the next step which is the planning phase. Your personal trainer will now discuss with you what you want to achieve out of your partnership and how you are to achieve it. Also, the specifics of your regimen and training will be decided on.

Step by step instruction.
Your personal fitness trainer will then proceed with training you in the best way possible for you to reach your goal. Because you most probably would not know what to do or how to do it, your instructor would teach you every step of the way so that you do not end up hurting yourself. If that will not produce good results for you then surely nothing will.

Encouragement.
For certain, there will be times when you get discouraged by your path, that you may find what you are doing is hopeless. Your trainer will then help you to get back on your feet and regain your confidence in your cause. Because of this, you will get more encouragement and motivation to get back out there and continue what you were doing right. This by far, is one of the most important functions of a personal fitness trainer.

What to expect.
When choosing a trainer, it is very important to note that they will not do the work for you. You will have to do the heavy-lifting: literally and figuratively. You still need to work hard and to do your best, but your trainer will still be there to lighten the burden and help you with your training. So why wait? Get a personal trainer!

-WhyWeight - don't hesitate, participate, before it's too late!

-Steve, at WhyWeight-