Tag Archives: exercise

The answers to your excuses!

19 Jun

I know some of you out there want to know how do I get started on an exercise program. I write I lot of stuff for people who are already exercising but what if you’re currently not doing anything? I’ve had conversations with people and they say, “Yeah but Adam, I hate sweating.” or “I hate exercising. After I’ve done all I gotta do each day the last thing I want to do is something I hate.” And “I’ve tried exercising before, I started running for a bit in the mornings, but after a while my knees got too sore and I couldn’t do it anymore.” or “I walk around at work. Isn’t that enough?”

These are real excuses from real people, and I remember hearing one time, all problems are problems of the imagination and all solutions are solutions of the imagination. So if you’re thinking along those lines of exercise is a chore I hate, it’s too cold, I’m too sore, I don’t have the energy, I don’t enjoy it. All those kinds of thoughts, you’ve gotta come up with reasons TO exercise that are more powerful than your reasons to not exercise. It’s all in the mind.

So what you do is get out your whiteboard out, or a piece of paper or anything to write on, and write-up your reasons for not exercising then come up with solutions and better ways of thinking to counteract the excuses. Some examples are below.

Excuse: “I hate sweating.” Replace that thinking with “Sweating is a natural human response. I love sweating, it means I’m cleaning out my body of unwanted smelly toxins.” The skin is a major detoxification organ of the body and sweating is a great way to clean out toxins.

Excuse: “I hate exercising.” Well this one, you just haven’t found something you like to do. Different people like different environments to exercise in. Some people like outdoors, some indoors, some like team sports, some individual sports, some hiking or on the beach or in the gym, some like with people, some don’t like anyone around. Some like me, like a lot of these things. You just gotta experiment and find something you like. The body naturally is designed to move. Movement equals life. Stillness equals death. And it’s inbuilt in our sub conscious mind to stay alive.

Excuse: “I don’t know what to do.” Here you have motivation to exercise or you know the importance of it, but you don’t know where to start?

Well honestly you need to come see me or another experienced trainer to evaluate your current state of health and well-being. There’s no point going out on your own and starting a running program or exercise routine just because some magazine or celebratory endorses it. That’s just stupid. With exercise and health there’s no one size fits all approach that works for diet and exercise. Each individual needs to be evaluated properly including posture, stress levels, lifestyle, diet, water, sleep, exercise history, activity levels, current and previous injuries and most importantly what are your goals? Not everyone wants or needs to train like a professional athlete. All these variables will affect the results of your exercise program and what your exercise program should contain. Get the guidance you need.

Excuse: “It’s too cold.” C’mon now. This is easy. What do you do if you’re cold when you’re out and about? You wear more clothes. Same is true with exercise. Dress in layers so you can easily peel off layers as you start to warm up and as you cool down start to put the layers back on. That’s easy.

Excuse: “I don’t have the energy or my body hurts.” This is important as it indicates that the body is already under a lot of stress through poor sleep, lifestyle and nutrition habits. A body under a lot of stress is not going to respond positively to strenuous exercise. It’s just going to get even more run down and long-term going to lead to things such as suppression of the immune and reproductive systems, constant nagging injuries, continued tiredness aswell as burnt out adrenal glands.

Your goal here should be to get started doing cultivating energy exercises such as tai chi type movements, stretching, breathing exercises and positive meditations, while looking to improve your food and sleep quality as well as eliminating as much negative stress and energy from your life as possible so you can get to the point where your body will respond positively to exercise.

Excuse: “I don’t have time.” With this one you gotta seriously evaluate what you’re currently spending your 168 hours every week on. Time is the only thing equal among us in this world. Draw your week up hour by hour, day by day and honestly evaluate where you can execute things more efficiently. Where can you fit in exercise? I’m sure if you do the process properly you will see that it’s not time that is the problem, it’s that on your list of priorities, exercise and looking after yourself isn’t a priority for you.

You might find you’re putting things like watching The block or The voice, ahead of doing something that could really make a positive difference in your life like The exercise! It will seem a hard sell at first if your stuck in your tv watching routine, but in the long run, what’s the choice exercise and great health or watching TV and depression??? And you know what kind of happens if you continue to not pay attention to your health, eventually your body’s in-built natural desire to be healthy is going to get louder and louder until it’s eventually screaming at you through a megaphone, “Please look after me!!” And it’ll be in the form of constant joint pain, back pain, neck pain, be easily injured doing something really basic, back goes out easily, headaches, stomach pains, digestion issues, fungus infections, low energy, hormonal imbalances, tired all the time, no motivation, easily get sick, depression stuff like that or even bigger potential life ending issues like cancer, blocked arteries, stroke, brain tumours, diabetes and becoming infertile.

The symptoms of continued neglect will eventually get so much that all the other things that were SO important before in your life will become insignificant compared to your health and well-being. Pain is a powerful motivator. So what you gotta do is associate more pain to not exercising than to actually exercising. Some people need to see it or experience it themselves for it to be real to them. Just reading this or hearing something else similar won’t initiate action. Many people live in denial and put their head in the sand and think it’ll be alright, but inevitably slowly but surely the symptoms start to surface. Maybe they’re already happening? Find some videos on youtube or go to a hospital or talk to relatives and friends, research yourself and see the pain of neglect on the body. Do whatever you need to do to make it real for you to motivate you to look after yourself.

I get great pleasure when people tell me they’re addicted to exercise now. They never thought it would happen, but with consistency you DO get addicted to the great feelings of being healthy. I know for me it’s a great feeling being strong and healthy and in a good mood all the time, being able to run up mountains overtaking everyone along the way, doing advanced exercises and weights in the gym, playing hide and seek with the nieces and nephews, not picking up all the viruses that go around the gym, being happy, healthy as well as many other benefits! I highly endorse it. That’s what I write this stuff 🙂

I’ll finish with a quote again.

 

 

 

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Utilising visualisation techniques

29 May

This blog I want to share with you a technique that you can use to help you overcome challenging situations which come up in all our lives. I’ve used it for quite some time and what it involves is if you’re going into a situation that is going to be challenging, then what you do is spend some time beforehand visualising in your mind exactly what you want to accomplish. See yourself succeeding, see yourself saying the right words, performing the right actions. It doesn’t just have to be one time either. In fact it’s more powerful when you repeat the positive images over and over so that it gets ingrained in your sub conscious mind. You can use this technique, for athletic and sports performance and in business and personal life.  

I’ve always used this technique before basketball games, where I visualise who I’m going up against, their individual & team tendencies so that as the game unfolds, I’ve already seen it in my mind’s eye. It enables me to react quicker to situations on the court and at some points anticipate what is going to happen. But enough about me and my basketball 🙂  

How can you use this visualisation technique to solve your individual challenges? Well if you’re a person that is easily influenced for example and you’re going to a social function where there’ll be a whole lot of dressed up sugar, salt, flour, pasteurized dairy (the 4 white devils) alcohol, and chemical food so common at these events, you can visualise yourself beforehand saying “no” to the temptations that’ll be there. Visualise yourself in your mind’s eye, exactly what you’re going to say, how you anticipate your peers will respond and whether or not that will affect you and your discipline. You’re also going to have to have replacement healthy food in your stomach because if you’re going there hungry and you’ve got no healthy options then it’s going to be harder to say “no.”

You could also use visualisation when you’re going food shopping. If you always tempted by the fancy packaging, the artificial colourings, the marketing and false claims on the labels and buy foods that are counter productive to your results, visualise yourself before you go, not buying the science lab food rubbish and visualise what you’re going to buy instead.

Another situation where visualisation could be useful is going to the gym before or after work, especially in the winter. After you finish work, sometimes people just want to go home and sit on the couch in front of the TV (TV was introduced into Australia in 1956. What did we do before then is an interesting question to ponder) If this is you, then the night before, spend some time visualising yourself at the end or beginning of your work day making the decision to go to the gym. Pack your gym gear and take it to work with you. This puts you in a place mentally ready to succeed. You’re also going to need to visualise and prepare the food you’re going to have to before you workout. Organic of course!   

Visualisation ties in with what I talked about last post, where I talked about positive self talk. The skill of creating positive pictures in your mind’s eye to go along with the positive self talk. How important is this? Well everyone sees the world differently. Two people could be looking at exactly the same situation and interpret it completely different depending on what mind “software” or beliefs they are running in that particular moment.

According to the teachings of neuro linguistic programming we are exposed to approximately 2.3 million bits of information per second and through our brains natural process of deleting, distorting and generalizing we can only focus on 126 bits of it. So constantly positive, negative and irrelevant bits of information are coming at us. The key to living a happy, positive, healthy life is to focus on the correct 126 bits every second, because ultimately whether you are happy or sad, or motivated or not motivated or any other emotion depends on what is going on in between your ears and what you are choosing to focus on. What are you saying to yourself and what pictures are running in your mind’s eye? Positive or negative. Controlling that is the ultimately the key to controlling your behaviour. Controlling your behaviour is what’s going to get you your results.

Some quotes to finish,

“Your beliefs become your thoughts,

your thoughts become your words,

your words become your actions,

your actions become your habits,

your habits become your values,

your values become your destiny”

Mahatma Gandhi

Another great quotes is,

“Whether you succeed or fail, is determined by a person’s perception of what success or failure is.” Michael Jordan

8 Fun-damentals of feeling great all the time!

18 Apr

The health of YOU the individual is the most important thing. Without your health, what do you really have? You can’t play sports or exercise like you want to if your joints are always sore and stiff. You can’t go for a jog on the beach if you wake up everyday feeling sluggish and unmotivated. You can’t do your work or study to the best of your ability if you’re eating and drinking garbage processed food and sick poisoned factory farmed animals. You can’t find the person of your dreams if you’re constantly tired all the time.

You get the idea. If your health and well-being is not being taken care of by YOU then everything in your life is not going to be able to be done at its greatest potential.

So what are some of the key things you need to do to in order to feel your best, so you can give your best.

Number 1 is sleep

You gotta get enough sleep. Our bodies are linked to the movements of the sun. When the sun rises our cortisol levels begin to rise and we’ll naturally awaken. When the sun goes down, we start to get sleepy, our growth and repair hormones rise and we begin to recharge for the next day.

 It doesn’t really happen like that in today’s world though. We keep our awakening hormones high for longer than we’re naturally programmed to and our bodies don’t get the proper rest and recovery times.

Physical repair best happens between 10pm and 2am and mental repair happens between 2am and 6am. So every minute you go to bed after 10pm, you’re limiting your potential for physical repair to happen.

Number 2 is having a positive mental outlook

Walking around with fear and worry is not fun. I remember reading an old metaphor, it goes something like this. A grandfather is preaching to his grandson. He says, “Son, there are two wolves living inside of us. One is full of hatred, anger, greed and jealousy. The other is full of love, compassion and happiness. They constantly fight everyday.” The grandson inquires curiously, “Which one wins?” The grandfather says, “Whichever one you feed.”

So you gotta surround yourself with positive people and positive things, positive thoughts and things that inspire you to come from a place of love, and this will attract love and happiness to your life. Always think that things are going your way. And if things do seemingly go bad, it’s just a challenge. An opportunity for you to rise and overcome that challenge.

Number 3 is loving yourself

Self love is so important and if your relationship with yourself is full of love, then it will flow into your relationships with others, your work, your creativity and the planet.

I found this to be so true a few years ago when at the place I used to work, every quarter we reviewed ourselves and our workmates on how well we thought we were doing in terms of living by the company values of honesty, committment, respect etc and also our relationships with ourselves, our workmates and our manager. And whenever I and my teammates rated me high on relationship with myself, my other scores were pretty much perfect. But when I was perceived to not be as happy within myself, all my other scores dropped.

This was an important lesson for me to constantly work on self-love.

Some may be asking, “How do I work on self-love?” Well, the answer I can give you is this. It’s in the language you use when you talk to yourself. You say things to yourself like, “I can do this.” “I love you” “I showed great courage there.” “Thank you for feeding me so well.” “Thankyou for that exercise session.” “Nothing breaks me” “This is a challenge, but I’ll overcome it” “I forgive myself.”

This kind of language repeated over and over starts to replace the negative chatter that most of us get conditioned with from an early age. When you get to the point that you can control your thoughts, you can control your emotions. And when you can control your emotions you can choose to live in the emotions that you most want to live in. 

I remember being upset one time and I kept looping this same thought over and over and over that was upsetting me. It was just running on auto pilot, looping and looping, and I remember getting really mad with myself and finally I decided to take back control of my thoughts. Whenever the thought popped up I replaced it by thinking about something that made me happy. The saying is, “Who’s driving the bus?” Are you driving your bus? Are you in control of what is going on between your ears?

Often times the things that you’re worried about never happen anyway, so you spent that precious time of your life worrying about nothing. Doesn’t make sense in the end.

Number 4 is water

We can live weeks on little to no food, but a few days without water and we’ll be dead. According to the book “Your body’s many crys for water” by Doctor F. Batmanghelidj, the body is composed of 75% water and he writes, “Water regulates all functions of the body.”

He also writes about the bodies water management system. So basically what that is, is if you’re not drinking enough water, the most important areas of the body will be prioritized with the minimal water you are taking in. So the brain and your other organs will get the water while lubricating your spine and other joints will be neglected which leads to dehydrated, stiff sore joints.

Water intake should be your weight in kg times by 0.03. So if you weigh 100kg, it’s recommended you should drink 3 litres a day and add a litre for every hour of exercise and more for warmer weather too.

It’s also recommended to add a pinch of organic sea salt to your water to add extra minerals into your water as a lot of water is low in mineral content which means your body will steal minerals from your bones and teeth in order to properly absorb the water.

Tap water is not recommended because of the hexafluorosilicic acid, chlorine and other heavy metals in the water.  

Number 5 is eating proper food

What do I mean by proper food? It’s simple, if it wasn’t around 10000 years ago, don’t put it in your mouth. We are biological creatures of the earth and we’ve survived and evolved millions of years living off the earth. It’s only the last 100 or so years that we’ve made radical changes to the foods that we eat, and also to the way in which we farm. And you can see the result of so-called “advances” in technology by taking a walk around society today. Our risk of cancer is now 1 in less than 2, up from 1 in 30 in the year 1900. Obesity in adults and children is constantly rising. Diabetes, heart disease, ADD, food allergies, degenerative diseases all rising. The amount of chemicals allowed in our food and water is shocking.

Even if you go to the fruit and veg store or the butcher and try to be healthy, unless you’re eating organically farmed food you’re still getting a nice dose of insect spray, antibiotics, pesticide residues, herbicides, fungicides, maybe even genetically modified produce as well as the fact that food grown with artificial fertilizer has significantly lower vitamin, mineral and trace mineral content of foods grown organically. 

 A quote from Western A Prices book “Nutrition and physical degeneration” published in 1939, “The country’s average level of general ability sinks lower and lower with each generation. Should the ballot be restricted to citizens able to take care of themselves? One out of four cannot.”

Another quote from the book “Long surgical experience has proved to me conclusively that there is something radically and fundamentally wrong with the civilized mode of life, and I believe that unless the present dietetic and health customs of the white nations are reorganized, social decay and race deterioration are inevitable.”

Foods that you eat should give you energy and a feeling of well-being. You shouldn’t feel tired, bloated, sluggish, sleepy and have cravings after eating. You shouldn’t need stimulants to get you going. You shouldn’t need a pre workout caffeine hit.

By listening intuitively to your bodies needs you will discover what foods you should eat. But you can’t properly listen intuitively to your body if you’re clogged with chemicals and following  some so-called “experts”  diet book or making decisions based on flawed, bought and paid for so-called “scientific” research. Everyone’s nutritional needs is dynamic, individual and based on your racial and ethnic background.

I can tell you this though, no ones individual needs are chemically grown processed food, man-made fats, pesticides, herbicides, antibiotics, genetically modified food, factory farmed animals raised inhumanely that are fed engine oil, saw dust, plastic pellets, sewage, dead animal remains and mouldy grains that were unfit for human consumption.  

 

 

 Number 6 is exercise

Being physically active daily is key for feeling great and performing great. This means exercising at an intensity that makes you sweat. Using free weights, and body weight exercises to maintain and build muscle mass and bone density. Moving your body in all 3 planes of motion. 

Not overusing cardio vascular exercise. Listening to your body daily and doing tai chi, posture, flexibility and yoga type movements if you’re not feeling like lifting weights that day.

Getting exercise daily that you enjoy really makes you feel good physically and mentally.

Number 7 is taking quiet time for yourself

This really recharges the spirit and gives you a chance to express yourself and your love creatively. This could involve making things for loved ones, reading books that interest you, making music, playing an instrument, hiking, painting, meditating, yoga, gardening, goal setting. All this stuff is important and is great for overall health and providing a balance to busy society life.

Number 8 is keeping stresses down

 This ties in with number 2, 3 and 7 really, but it’s so important to be able to be honest with yourself and manage your stresses. Stress summates in the body and comes in many different forms. For example getting sun burnt is stressful on the body. Eating poor quality food is stressful on the body. Dehydration is stressful on the body. Over exposure to chemicals is stressful on the body. Poor quality thoughts is stressful on the body. Being too hot, or too cold is stressful on the body. Doing too much is stressful on the body. So you have to be aware of these things so you are not over spending your resources and depleting yourself. Which will wear you down over time and eventually to some kind of dis-ease.

By following these 8 principles you will find a great sense of life and love that will flow through you daily. You’ll be an inspiration and a positive energy to others and the planet.

The little things of working out

26 Mar

Somedays going to the gym and doing your workout is easy, you’ve got a lot of energy, you’re pumped, ready to go and focused on what you want to achieve. Other days just getting started is the hardest thing. On the days that it is a bit tougher, be honest with yourself and listen to your body and decide whether you should do a “work-out” or what’s called a “work-in.”

A “work-out” expends energy and uses up the body’s resources, while a “work-in” cultivates energy and balances your stresses. If you do decide that yes you’ve eaten enough nutritious food, you’ve drunk enough clean water, you’ve had enough sleep and your body is not under excess stress and that a “work-out” is what you need then a good way to get started is with a proper warmup.

I know for me it takes me about 20-30 minutes to get myself fully warmed up and mentally prepared to get a great workout. I take the time necessary because when lifting heavy weights and pushing your body to the limit, you want to make sure you’re ready, this also helps to prevent injuries and maintains your flexibility.   

Some of the key things that a good warm up should include, is to first of all increase your body temperature so that you get a light sweat going. This can be done by going on the cardio equipment for 5-10 minutes, step ups or light skipping.

My preferred method though is to go through the movements that you’ll be doing in your main workout with light weights or medicine balls. So if your workout is going to include heavy weight training for your whole body, then do some squats and lunges in different directions first, add some arm movements to the lunges to increase the stretch. In between your warm up sets do a few stretches on muscles that you know to be tight. Use the foam roller if necessary then go back to your range of motion exercises. Slowly you increase the temperature and flexibility in your muscles and joints, getting them completely ready for the strenuous exercises to follow.

Another thing that is great, is to get the nervous system awakened aswell. You can do this by squatting or lunging on an unstable surface such as a fitball, bosu, dura discs or on one leg with your eyes closed. Push ups on a bosu or fit-ball works in the same way for the core and upper body.

The process should be gradual, and there really shouldn’t be any rest time needed between the movements and stretching. By following this you’ll be ready for a great workout and depending on your current fitness level, just doing this type of warm up you may find is enough for a workout.

Another key part of working out is what fuel to put in you before and afterwards. For me if I’m going to train in the morning, I might have something like 3 organic boiled eggs, a spoonful of coconut oil and an organic apple when I wake up. This is a light meal that will give me good energy but won’t weigh me down. After my workout I’ll have something more substantial, knowing that what I eat is what I’m going to be making my body out of.

I’m not interested in eating a chicken raised in 36 days from chickling to full size who was drugged up with growth hormones and anti biotics being raised in in-humane conditions and barely able to stand up themselves. That’s not going to be beneficial to my body. That’s one of the reasons I always choose organic food.  

If I’m going to train in the afternoon or evening, I will have a larger organic breakfast which may include some organic meat and organic steamed vegetables. A smaller organic lunch, maybe 2 or 3 fried eggs and an apple then I’ll be ready to train later on. I’ll try to eat 2 to 3 hours before my workout and within 20 mins to an hour after my workout.

Check out the Saturday morning fitness and Wednesday night twilight fitness latest dates in the services section. At both workouts you get to do quality resistance training and total body moves which are excellent for weight loss, toning, and building strength throughout the body and core.