Posts
All Comments
I love running & exercising outdoors, especially in the heat of the day. It was 106 in Houston this weekend and I was mowing my lawn and loved every minute of it! (I drink lots of water and use sunblock, so no one freak out.) My question is, if I'm sweating more, does that mean I am burning more calories?
Edited Jul 01 2013 21:59 by coach_kSo I go to this kinda circuits class for an hour twice a week. You have a 5-10 min stretch and mobility drills and a 5 min jog/stretch cooldown. In between, you have intervals of intense effort with various movements with dumbbells/barbells (squats, presses, deadlifts), calisthenics, bodyweight exercises, box jumps, all sorts. Recoveries are short, You may have an extra minute or two as a new circuit is explained to you. Every week is different.
So CC says circuit training is about 556 cals/hour. I count my classes as about 40 min of circuits and 20 min of stretching. Does this sound about right to you? Am I overestimating my burn?
Anyone else need a little structure with their fitness commitments? In the past months years (since Sept 2010), a few of us certainly made working out and exercise a new, healthy hobby. Makes a person feel proud to accomplish goals, right?!
This will go throughout July in hopes that a whole month is enough to start a new, healthy habit of working out regularly. Tell me what you want to accomplish this week. Studies show that if you write it down, and say you WILL do something, you're more likely to stick to your word. It doesn't hurt to know that you'll report how you did either. No judgments here. If you missed a workout, let's talk about it and get you back on track. That's what we're here for :)
Set your own goals and keep us posted. I plan to update my progress every time I do something active.
You are OUR inspiration. Talk to us. Tell us what you've done. Drop by and see how motivating it can be to read about the progress of others. If you're feeling behind, talk to us. We're here for you.
Informative "How-To's":
Dork -to-Diva: Great pictures of how to perform a routine
Think that squatting is bad for your knees? Or that squatting will make you bulky? These, and other squatting myths debunked in the Learning the Squat series 1, 2, 3, 4! And after you're convinced (because you will be), Lurn to Squat Good -- E-ZY!
5x5 weight-lifting program: Scroll down for calendar; click on links for informative videos
Stronglifts 5x5
Hal Higgons Running Programs: Scroll down, select distance, select level (novice, intermediate, advanced, walk).
Couch-2-5K: Never ran a 5K before? Here's the baby steps that get great reviews. Scroll down for the calendar.
By Kathleen DohenyTHURSDAY, May 16 (HealthDay News) -- Men who are physically fit in middle age have a lower risk of developing and dying from certain cancers, new research indicates.
"Fitness is a huge predictor of [cancer] risk," said Dr. Susan Lakoski, an assistant professor of internal medicine at the University of Vermont, in Burlington. "You need to be fit to protect yourself against a cancer diagnosis in older age."
Men who were fit in their 40s, 50s and 60s were less likely decades later to get lung or colorectal cancer, she found. Those who were fit were also less likely to die from prostate, lung or colorectal cancers.
She is scheduled to present her research, supported by the U.S. National Cancer Institute, on June 2 at the American Society of Clinical Oncology annual meeting in Chicago.
While other studies have found physical activity protects against certain cancers, Lakoski said fewer studies have looked at the importance of fitness to predict whether men would develop or die from cancers.
For the study, Lakoski and her colleagues evaluated more than 17,000 men who had a single cardiovascular fitness assessment as part of a preventive health checkup at the Cooper Clinic, in Dallas, when they were 50, on average.
The men walked on a treadmill under a regimen of changing speed and incline. Their results were categorized into five groups, from lowest fitness level to highest.
Later on, the researchers analyzed Medicare claims data to identify the participants who had developed three common cancers among U.S. men -- lung, colorectal or prostate.
The average follow-up period was 20 to 25 years. During that time, 2,332 men developed prostate cancer, 276 developed colorectal cancer and 277 developed lung cancer.
During the follow up, 769 men died -- 347 of cancer, 159 of heart disease and 263 of other causes.
The men who were most fit on the treadmill test, when compared to the least, had a 68 percent lower risk of lung cancer and a 38 percent lower risk of colorectal cancer. Their prostate cancer risk didn't decline with increasing fitness, but the risk of death from it did.
Even a small improvement in fitness helped, the researchers found. For instance, a 50-year-old man who increased fitness so he could last three more minutes on the treadmill, Lakoski said, could reduce cancer death risk by 14 percent and heart disease death risk by 23 percent.
Low fitness levels increased the risk of cancer and heart disease even in men who weren't obese, the researchers found.
They also took into account other factors that could increase risk, such as age and smoking habits.
The good news, Lakoski said, is that, "You don't have to be highly fit to get protection." The most protection against cancer and heart disease was found in moving out of the least fit group.
And how unfit were those men? The men in the least fit group who were 40 to 49 when they took the test could walk on the treadmill less than 13.5 minutes. Those who were 50 to 59 lasted less than 11 minutes. Those 60 and older in the least fit group only lasted less than 7.5 minutes.
The findings make sense, said Colleen Doyle, director of nutrition and physical activity for the American Cancer Society.
"While you can't tell just how much activity these guys were doing over time, it makes sense that the most fit would have better cancer-related outcomes -- because they are likely the most active." While the new research did not find a link between fitness levels and a diagnosis of prostate cancer, a recent review of other published studies did show a modest reduction in that risk, Doyle said.
Lakoski can't explain the protective effects of fitness for sure, but can speculate. "We know that fitness modulates several important pathways also related to cancer risk," she said. These include, among other pathways, reducing inflammation and oxidative damage in the cells, she said.
Doyle agreed that many mechanisms are probably at work. Activity can improve immune function, for instance, and help control weight, and that in turn can decrease inflammation, she said.
To achieve cardiovascular fitness and reduce cancer risk, be moderately active 150 minutes a week or vigorously active for 75 minutes, or some combination, Doyle advised.
Because this study is being presented at a medical meeting, the data and conclusions should be viewed as preliminary until published in a peer-reviewed journal.
Lakoski found a link between fitness and cancer protection, not cause and effect. She also can't say whether the findings would apply to women. She hopes to study that next.
CYC Co-founder, Alexandra Blodgett, and Creative Director, Keoni Hudoba, have tried virtually every spin class on the market -- good and bad included -- before developing their own cycling studios that they believe offers a unique experience to the crowded spin arena. It's a workout and a lifestyle brand, with locations in Austin, TX and Madison, WI.
Instructors, geniously dubbed Cycologists, are all personally trained by Hudoba in the CYC method; most are actually not certified Spin instructors. Hudoba explains that it is easier to train athletic and energetic people that don't have a background in Spin, because CYC's method is so different than a traditional spin class. In fact, Blodgett and Hudoba like to refer to CYC classes as interactive shows, and every time a Cycologist gets in the front of the room, they are performing, sometimes even drumming the beat of the ride on a drum on the "stage."
The class consists of both cycling and strength training (generally in equal parts), with riders out of the saddle for the majority of the "interactive show." The strength portion is exclusive to CYC, even though other studios also incorporate weight training into their rides.
"The guys always go for the three-pounders their first time," and usually have to switch to lighter weights during the workout, says Hudoba. Picture moves taken from volleyball one day -- bumps and sets with weights, and swimming the next, paddling with weights, achieving a resistance similar to that in the water.
CYC attracts many co-eds and young professionals; specifically people new to the cities of Austin and Madison that are searching for a community (and more than just a sweat sesh) in their city. CYC is focused on this kind of community building, and wants cyclists to know the person on the bike next to them -- and to socialize outside of the studio, too. Being buds with your bike-neighbor also helps riders stay accountable for each other. If you don't show up for your normal 3:30 pm class, people notice, including the instructors, who know everyone's names. "It's like having a personal trainer," says Hudoba.
CYC is also committed to building community on the larger sense. Philanthropy is huge part of the business; for each mile you ride, a portion of the profits from your class goes to charity. CYC works with the Challenged Athletes Foundation, amongst others. For Blodgett, incorporating a philanthropic aspect was an important part of developing her business. Along with supporting worthwhile charities, "we're able to teach good habits and lessons to young people," she says.
We can't wait to ride with CYC in Austin or Madison, and we're keeping our eyes out for new CYC locations in the coming months, as well as added features, like an application that let's riders track their progress, go on a virtual road trip and support other riders in an online community.
RELATED LINKS:
Image Credit: Courtesy of CYC
Reason #1 why people stop working out? Boredom. 305 Fitness, the 8-month-old cardio dance party that is drawing in young New Yorkers in is hoping to keep exercisers excited about sweating it out and keep them from getting bored. A Gen-Y entrepreneur and bundle of pep and quirky remarks, 305 founder Sadie Kurzban is a 2012 Brown grad who took her passion and made it happen -- while sweatin' it, of course.
Kurzban's love of fitness (and name of her brand) was inspired by her Miami roots, where the fitness community is thriving and "going to the gym is like going to church," she says. Kurzban first became a Zumba instructor in college, then started teaching her own cardio dance classes to fellow students. After going out one night with her friends to a Miami nightclub, they talked about why working out couldn't be just as fun, and Kurzban set out to do just that -- make a workout like a night out in the club.
It's not a dance class and it's not an aerobics class, but rather, it's a dance party with a live DJ, bright lights and no judgments. A 305 class feels like Zumba in a way -- with easy choreography, instructor cues and constant cardio, but Kurzban wants the instructors to really stand out. "My dream is that anyone who walks into a 305 class will leave thinking, 'wow, that instructor was the best I've ever had,'" she says.
You won't be intimidated by the workout or your fellow party-goers: Kurzban is not a formally trained dancer (although she is an ACE certified personal trainer), most clients are 20-somethings looking to let loose and get their cardio fix, not hard-core fitness enthusiasts, and the routines are challenging, yet easy to follow. In addition to dance moves, you'll perform sports drills, plyometrics, and moves gleaned from CrossFit and soccer training. Post class, my whole body ached -- which usually never happens to me after a cardio-dance class.
While other workouts tout their total body toning, "dance truly is the full-body workout; there is no muscle unworked," says Kurzban. Did we mention you'll never hear a mariachi band or bongo drum on the tracks? House and club music rule here. If you're in NYC, don't miss the party, currently located at Stepping Out Studios. Visit 305fitness.com for more details.
RELATED LINKS:
Image Credit: Wen-You Cai
Lucretia Barton, 29, of Fords, New Jersey, shed 10 pounds and completely changed her fitness outlook with our Drop 10 plan this spring. "I wanted to be as healthy as possible, and I knew that started with me. The Drop 10 Plan has given me a positive view on keeping junk out of my body and staying active."
HER MOTIVATION
Barton always struggled with her weight and felt stuck, not knowing what fitness or nutrition changes to make in order to improve her life. The New Jersey native even avoided looking in the mirror, unhappy with what she saw, feeling it didn't match the person she was inside.
THE PAYOFF
Today, Barton is happy with her reflection: "When I look in the mirror now, I admire the changes I see. It makes my smile brighter, and I feel more confident in my own skin." The Drop 10 Plan helped her sort out which foods were best for fueling fat burn, but more importantly, it made her realize that she was eating for all the wrong reasons. "I learned you should eat to live, not live to eat." Her friends consider her an inspiration, and Barton is still following the Drop 10 Plan, with continued success. "Even though I have more work to do, I'm dedicated to keeping at it."
Now it's your turn: Sign up for the Drop 10 plan now and be on your way to losing two pounds a week!
If you shed pounds on our plan, we want to hear from you! Email us at eatright@self.com with the subject line "Drop 10 Success" and your story could be featured in the magazine or on Self.com.
LaTisha Fletcher, 32, of Los Angeles, shed 8 pounds on our Drop 10 plan this spring. "This was a lifestyle change, not just a short-term goal. The more healthy foods I ate from the Drop 10 diet, the less I wanted crappy fast food or processed stuff."
HER MOTIVATION
Like every woman, Fletcher wanted to be the happiest, healthiest version of herself. And as a Los Angeles resident, she found herself surrounded by model and actor types--and was growing more and more self-conscious about the extra pounds hanging around her midsection. Her goal: getting bikini-ready by summer!
THE PAYOFF
Not only did the Drop 10 plan melt off 8 pounds, it also revved Fletcher's confidence big-time and earned her the new nickname Health Nut among her friends. She's so proud of her new bod, she plans to enter the next International Federation of Body Building and Fitness pro bikini contest!
Now it's your turn: Sign up for the Drop 10 plan now and be on your way to losing two pounds a week!
If you shed pounds on our plan, we want to hear from you! Email us at eatright@self.com with the subject line "Drop 10 Success" and your story could be featured in the magazine or on Self.com.
Anyone else need a little structure with their fitness commitments? In the past months years (since Sept 2010), a few of us certainly made working out and exercise a new, healthy hobby. Makes a person feel proud to accomplish goals, right?!
This will go throughout June in hopes that a whole month is enough to start a new, healthy habit of working out regularly. Tell me what you want to accomplish this week. Studies show that if you write it down, and say you WILL do something, you're more likely to stick to your word. It doesn't hurt to know that you'll report how you did either. No judgments here. If you missed a workout, let's talk about it and get you back on track. That's what we're here for :)
Set your own goals and keep us posted. I plan to update my progress every time I do something active.
You are OUR inspiration. Talk to us. Tell us what you've done. Drop by and see how motivating it can be to read about the progress of others. If you're feeling behind, talk to us. We're here for you.
Informative "How-To's":
Dork -to-Diva: Great pictures of how to perform a routine
Think that squatting is bad for your knees? Or that squatting will make you bulky? These, and other squatting myths debunked in the Learning the Squat series 1, 2, 3, 4! And after you're convinced (because you will be), Lurn to Squat Good -- E-ZY!
5x5 weight-lifting program: Scroll down for calendar; click on links for informative videos
Stronglifts 5x5
Hal Higgons Running Programs: Scroll down, select distance, select level (novice, intermediate, advanced, walk).
Couch-2-5K: Never ran a 5K before? Here's the baby steps that get great reviews. Scroll down for the calendar.
Spin class is a high-energy workout on a stationary bike, set to music and sometimes combined with strength training, yoga, or Pilates.
“We have taken the basic format and made it more of an all-encompassing experience,” says Kevin Burns, a spokesman for the American Council on Exercise and a group fitness instructor in Mankato, Minn. “There is louder music, special lighting, and weights, so we are keeping people engaged and motivated.”
You probably have heard of runner’s high -- that rush of your body's feel-good chemicals, called endorphins, after a workout. You can get it in spin class, too.
Your instructor should check your bike to make sure it fits. They should also review safety information. Instructors double as motivational speakers or drill sergeants, helping you power through. There is a learning curve, so give yourself time to get the hang of it.
As with any form of exercise, listen to your body. Stay hydrated by drinking water throughout the class.
Music is part of the experience and it can be pretty loud, especially if your bike is parked next to the speakers. Some studios offer earplugs to cyclers who want to turn down or tune out the music.
Is it bad for your hearing? According to Brian Fligor, ScD, the director of diagnostic audiology at Children's Hospital Boston, this depends on how loud the music is and how often you are exposed. “I am a little more concerned for instructors who teach a couple of classes a day, five days a week, than someone who takes a class or two."
“If the sound is under 100 decibels, it likely not causing damage. If it falls below 115 decibels, it may cause temporary, but not permanent damage,” he says. “Once you go over 115, all bets are off and there may be permanent changes in how your ear deals with sound.” If you are concerned, Fligor suggests asking the instructor about the volume or wearing earplugs.
Being part of a pack with your classmates is part of the experience. “We know that people have strong motivation to be part of a group,” says Joshua Ian Davis, PhD, a term assistant professor in Barnard College's psychology department. “The more you are part of the group, the more you can be open to take on group identity. ... I can imagine this being a very compelling experience that you would want to have again and again."
Both before and after your medical weight loss program, regular exercise will be a crucial part of maintaining a healthy lifestyle. Though you should stick to any guidelines provided by Dr. Primack and Dr. Ziltzer, a minimum of 30 minutes of physical activity per day is typically recommended for all adults. Exercise will help you lose weight, but it will also help your body by:
Toning musclesIncreasing energyBoosting metabolismLowering blood pressureLowering risk of heart diseaseTightening loose skin caused by weight lossAs you build up your strength during weight loss in Chandler and Scottsdale, low-impact exercises may be the best to start with. For a while, this may amount to simple daily exercises and regular walking or swimming, but you may find that you tire quickly of the same old routines. Don’t worry
View the Original article
I WON!!!Thanks to YOU, I did it. I won the Fitness Magazine’s best weight loss blog, Reader choice and I am officially a 2012 Fitterati!
What does that mean?!?
It means that I will be able to contribute to Fitness Magazine, I will be receiving lots of Fitness goodies and…the biggest thing of all…I will be featured in the magazine late this summer!!! HOLY CANOLI!!!!
I am so excited and humbled to have won this award. If you would have told me a year ago when my website was just starting out that I would win an award like this, I would have told you, “NO WAY!” Well, here I am. God is so good and continues to be good. All we have to do is step out in faith and go with our heart.
This blog is so much more than I ever expected it to be. It was my way to motivate others and in return, hold myself more accountable for my actions. What it has turned into is an amazing, glorious thing.
There are so many great blogs that were nominated and won the Fitterati awards and I hope you will head on over there and check out the other winners. They can offer you so much inspiration when you are feeling down or need some motivation.
Again, THANK YOU! Without you and your votes, I would not have won!
Have you ever won something and you were totally surprised to win?
My name is Jennifer, I’m 33 and I currently live in a suburb outside of Atlanta. I live with my husband, Jason and Shi-tzu, Maggie. I enjoy spending time with my family and friends.
My full time job is teaching elementary school. My part time job is private tutoring after school for grades K-6. I have been on my weight loss journey my entire life but just began to take it seriously two years ago when I decided it was time to start a family. I didn’t want to be one of those people who others look and and say, “Is she pregnant or just really fat?” At the rate I was going, that question would certainly be asked. So, two years ago I joined Weight Watchers. Now, closing in on losing 100 pounds, my life is healthier and I am happier. Now…bring on the baby!
My blog is here for you to be inspired, learn something new, and hear all about all new products I try. Join me on this weight loss journey as I go through ups and downs, good and bad, and continue to take it one day at a time!
Guest Post by Ashlee McCullen…..
Losing weight and maintaining fitness is a holistic endeavor, and tracking your progress is vital to realizing the greatest levels of success.
I’m recommending a group of apps, free and paid, that will help you plan and maintain a healthy lifestyle. These apps track everything from what you eat to strength training and cardio exercises. Put together, they make a powerful package not only for tracking progress, but also for providing ideas, inspiration, and motivation.
I’ve tested these apps on my Samsung Galaxy from T-Mobile, but most are also available on the iPhone and iPad. So here is the ultimate list of 5 Apps for Keeping Track of Your Fitness and Weight Loss:
(iOS and Android)
Of all the apps for planning and tracking workouts, FitnessBuilder for Android and iPhone is the most robust and useful. In this app, you’ll find suggested workouts, a workout builder, and tons of exercises organized by muscle group and equipment used. Each exercise includes a written description, photos, and a video, so you can incorporate new exercises.
That said, the app is a bit complicated and takes time to learn. Plus, to take full advantage of this app, you’ll need to sign up for a $10 a month membership to PumpOne. I would still call this a bargain when compared to the cost of a personal trainer. The app includes a free month trial.
For a lower cost alternative, I recommend iFitness.
(iOS and Android)
One of the best ways to improve your running and cardio activities is to keep close track of your progress. RunKeeper brings this idea to the next level and is the kind of app that was made for the smartphone era. Using GPS and other technologies, this app keeps track of where you run, how fast you do, and how long the run takes. I love this app’s graphical approach to run tracking, as I can easily see the spots where my pace lower and rise again.
Use RunKeeper to set up and maintain a routine; you’ll love watching as you make both major and incremental progress.
(iOS and Android)
While this free app does include workout trackers, its focus lies primarily with excellent content. Here, you’ll find a plethora of articles on workout tips, nutrition and diet trends, and articles for inspiration and education. I find the supplement reviews handy when I’m out shopping, and the blogs are frequently updated, so I find myself returning to this app again and again.
(iOS and Android)
Calorie Counter makes tracking nutrition easier than ever. I simply love this app for watching what I eat. Enter foods manually, or find them in a huge library that has everything from pickles to lattes. In the past, I’ve quickly given up on attempts at counting calories; writing everything down on paper is just a nightmare. Fortunately, this app is so easy to use (and pleasing to the eyes), it’s fun to make tracking a habit.
And with bar charts and other visual motivators, Calorie Counter also makes it easier to maintain your limits and even to know when you have the freedom to splurge.
(iOS and Android)
The idea behind this sounds cheesy, but it works. Keep this app on during a workout and you’ll hear motivation straight from the mouths of professional athletes like Lance Armstrong and Jerry Rice. While Nike Boom doesn’t track workouts like other apps, its music and sound effects will motivate you through workouts. From warming up to cooling down and intervals in between, this app provides a soundtrack to suit what you’re doing at the moment.
Ashlee McCullen is a staff writer for ApronAddicts.com, a site about fashionable aprons and kitchen style.
Related posts:
Keep track of your progress with FitDay
Ashlee has written 1 articles .
If you like This post, you can follow Weight Loss Points on Twitter.
Subscribe to Weight Loss POints feed via RSS or EMAIL to receive instant updates.
This is how JuJu normally sits:
Always on Kepa, myself, or anyone that comes over really. She knows no boundaries in her quest for love and attention.
This is how JuJu sits post surgery:
The saddest sad that ever was sad. Yesterday when she got home she was so out of it and so calm and wanted nothing to do with us. She just laid on her bean bag looking around without any desire to move or interact.
Luckily today she is doing better and seems more like herself. Yay!
Now for some random thoughts about the next two months of my life:
Next fitness goal: Take a bootcamp class! I’ve decided to tackle that since when I logged on to look at my list of things to do/try it was what interested me the most. Plus I am going to be in Memphis for 9 weeks and the River Workout bootcamp class I want to do is an 8 week long bootcamp class.
It meets twice a week at a park by the river near my work so it sounds perfect for my temporary living situation. I’m excited about the idea of a bootcamp class. It’s completely different from how I’ve been training so I think that will be a nice change of pace, plus the girl who runs it seems really nice and good at what she does. I can’t wait!
Other Thoughts About Memphis… I’m both super excited about going back and hesitant. I don’t want to leave my little family here though I want to see my family at home. I don’t want to miss out of friend’s birthdays and events here but I can’t wait to see my best friends in Memphis. It’s a bunch of conflicting thoughts from living and loving in two places, but I know I’m lucky to get the chance to go back sooner than I expected.
So I’m going to make the most of it and see as many people as I can, do as much fun stuff as possible, work harder than ever, and enjoy the two months. I’m sure it will fly by in no time at all. I think it’s going to be fun. I’m most excited about trying to bike commute to work during the week… that is going to be an adventure.
Some Things To Read:
That’s it for me. Have a lovely day my friends!
Related posts:
Fitness Goal Accomplished: Do A Proper PushupPlans, Plans, I need to make someAnother Goal AccomplishedEpiphanies and Goal ChasingMotivation to Exercise: Reaching A GoalI’ve spent the last couple of weeks digesting the book, Work Less, Do More by Jan Yager, Ph.D. It’s one of the most down-to-earth guides to simultaneously decreasing your workload and increasing your productivity that I’ve ever read. You're wrong if you think you've got no time for fitness. Everyone struggling to incorporate the added dimension of fitness into their life knows that managing time and resources is essential. It can be done.
Aptly subtitled “The 14 Day Productivity Makeover,” Yager’s book helps readers whittle activity down to an effective, comfortable pace. With step-by-step instructions, the book helps you accomplish more with your given 1,440 minutes a day. A plethora of time management tools are on the market today, and we’ve got to be selective when it comes to which tools we put into practice. I’ve found Work Less, Do More to be one of those valuable tools.
Jan Yager, Ph.D. is a speaker, writer, and coach. Her degree in sociology has helped her on her career path, specializing in topics such as time management, friendships, relationships in the workplace, business, and writing. Her long list of interviews on established programs such as The Oprah Winfrey Show, The Today Show, and The View demonstrates her credibility and impeccable knowledge on these topics.
Some of the topics covered in the book include goal setting, prioritizing, paperwork, email communications, and maximizing meetings. Each chapter contains practical advice and action steps to take. Quizzes, vital information presented in easy-to-read charts and graphs, lists, and diagrams are sprinkled throughout the book. Each chapter concludes with a “Beat the Clock” exercise which helps immediately you put into action what you’ve been learning, in order to solidify the techniques and serve as a catalyst for change.
One of my favorite chapters in Work Less, Do More deals with what Yager calls the Five P’s: procrastination, perfectionism, poor planning, pacing, and petulance. I’m so glad someone finally covered the topic of petulance, otherwise known as plain ol’ grouchiness. I’m a huge fan of positive thinking, and Yager relays important info regarding the energizing affect of enthusiasm and a positive mental outlook.
I also love Day 6, the chapter that deals with organization. Yager begins with a short quiz on the signs of disorder and how to combat it. She includes a sample appointment book format, a list to help organize your repetitive tasks, office organization techniques and considerations, and tips on organizing your home.
I took this chapter to heart and organized all my fitness equipment and info. I put all my free weights in order and made them easily accessible. I finally hung up the weight training charts and motivational quotes I’ve been meaning to for ages. I installed hooks to hang my miscellaneous equipment like my TRX, my resistance bands, and my jump rope. I put all my workout journals and papers in one location, and even organized and straightened my supplement cabinet. Awesome, huh?
When you order your book, (and I highly recommend that you do as soon as possible,) skim through it first if you wish, but then commit to working through the book in its entirety. We tend to skip over topics are lessons that are uncomfortable, but it’s likely that the reason they are uncomfortable is precisely because they are in dire need of attention. For example, I was tempted to skip the chapter on paperwork. I tried to convince myself I didn’t need that chapter because I didn’t have much paperwork; that I was primarily electronic-based. Wrong. I still had floating paperwork and a poor system – I just didn’t want to deal with it.
Yep, I was dealing with denial and procrastination. I forced myself to work through the chapter, dealt with my clutter, and viola! I’m cleaner, more organized, and feeling quite good about myself for sticking to it.
See a little video on Yager’s Work Less, Do More here:
You can visit Jan Yager and see what she’s up to or pick up a copy of her book. Remember, you can find the time for fitness if you make the time. We’re all given 24 hours every day. Make sure you use your time consciously and wisely, and fill up your time with the things that really matter, like your family, your health, and your chosen passions.
Motivating quotes are always in super high demand for one reason: they work! They’re like a shot in the butt. They get our minds thinking on the right track.
Motivational quotes remind us of who we are and where we’re heading. They are a quick way to boost our morale, showering us with bits of truth that cut to the heart of what we need to be focusing on.
A while back, I trained with Jenny Lynn. We exchanged quite a few emails. My favorite quotes are from her because, number one, they are from Jenny Lynn, a super woman in my opinion. And, number two, they were written directly to me. Awesome, huh?
Here are a few things she told me. I wrote out the motivating quotes and and taped them to my closet door where I can see them every morning.
The rest of these weight loss inspiring quotes I’ve collected, hoping that they will help fuel the flame of others’ successes. If it resonates truth for you, then use it. Write it, repeat it, or use it as a screen saver. Do whatever you have to in order to embed these powerful ideas into your mind.
Each of us are our own greatest inhibitor. And, at the end of the day, if you just get out of your own way and let things come to you, it's amazing what will come to you. We are all accountable for ourselves. Think of yourself as a precious commodity, and then protect your investment each day. There are only two options regarding commitment. You're either IN or you're OUT. There's not such things as life in-between.You can always become better. As long as we persevere and endure, we can get anything we want. Aim for the highest.
Andrew Carnegie
The reason so many people never get anywhere in life is because when opportunity knocks, they are out in the backyard looking for four-leaf clovers. There are two kinds of people, those who do the work and those who take the credit. Try to be in the first group; there is less competition there. The price of excellence is discipline. The cost of mediocrity is disappointment.Always bear in mind that your own resolution to succeed is more important than any other one thing.Errrrbody wanna be a bodybuilder....But don't nobody want to lift heavy aaaazzz weights!I think that everything is possible as long as you put your mind to it and you put the work and time into it. I think your mind really controls everything. Be cocky. Walk into the Georgia Dome like you own it. Big shots are little shots that kept shooting.To give anything less than your best is to sacrifice the gift. I've always believed that if you put in the work, the results will come.Keep telling yourself everyday..."I'm better than I think I can do anything. I'm going to start now for a better life."You can do more. You can always do more.Motivating quotes are always in super high demand for one reason: they work! They’re like a shot in the butt. They get our minds thinking on the right track.
Motivational quotes remind us of who we are and where we’re heading. They are a quick way to boost our morale, showering us with bits of truth that cut to the heart of what we need to be focusing on.
A while back, I trained with Jenny Lynn. We exchanged quite a few emails. My favorite quotes are from her because, number one, they are from Jenny Lynn, a super woman in my opinion. And, number two, they were written directly to me. Awesome, huh?
Here are a few things she told me. I wrote out the motivating quotes and and taped them to my closet door where I can see them every morning.
The rest of these weight loss inspiring quotes I’ve collected, hoping that they will help fuel the flame of others’ successes. If it resonates truth for you, then use it. Write it, repeat it, or use it as a screen saver. Do whatever you have to in order to embed these powerful ideas into your mind.
Each of us are our own greatest inhibitor. And, at the end of the day, if you just get out of your own way and let things come to you, it's amazing what will come to you. We are all accountable for ourselves. Think of yourself as a precious commodity, and then protect your investment each day. There are only two options regarding commitment. You're either IN or you're OUT. There's not such things as life in-between.You can always become better. As long as we persevere and endure, we can get anything we want. Aim for the highest.
Andrew Carnegie
The reason so many people never get anywhere in life is because when opportunity knocks, they are out in the backyard looking for four-leaf clovers. There are two kinds of people, those who do the work and those who take the credit. Try to be in the first group; there is less competition there. The price of excellence is discipline. The cost of mediocrity is disappointment.Always bear in mind that your own resolution to succeed is more important than any other one thing.Errrrbody wanna be a bodybuilder....But don't nobody want to lift heavy aaaazzz weights!I think that everything is possible as long as you put your mind to it and you put the work and time into it. I think your mind really controls everything. Be cocky. Walk into the Georgia Dome like you own it. Big shots are little shots that kept shooting.To give anything less than your best is to sacrifice the gift. I've always believed that if you put in the work, the results will come.Keep telling yourself everyday..."I'm better than I think I can do anything. I'm going to start now for a better life."You can do more. You can always do more.
