Category: Exercise

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How to Remove Self Doubt and Start Taking Action

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Choose Carefully!

How are you going to remove self doubt? Sometimes it's hard to deal with these situations as the people who doubt us can be the ones closest to us- like family members or close friends!

The worst part is that sometimes it's harder to shr it off as they may be really helping you. So how do you deal with this kind of situation?

First, determine whether it is suitable to share the situation with your family members or close friends. Sometimes things that we want to do have never been done by them, so they will unduly give you advice that is against what you want. The first step is to control yourself.

For example if you want to start your own business, and if one of your family members or close friends had bad experience in it, they most likely will tell you it is high risk! This will inevitably cause you to avoid taking action and keep doubting yourself and your abilities.

So when you get too excited, do not immediately share the news with everyone, choose who you want to share the news with carefully.

Self Sabotage

The other factor that's causing you to engage in self-downing is yourself. And surprisingly this may be harder to deal with.

You must control your own actions and not blame anything else. It's easy to blame our misfortunes, the environment or sort of thing that blocks us from achieving success. Remove your habit of blaming and take action according to your plans. You will see that removing self doubt and stop blaming your misfortunes will help you start taking action!

Educate yourself

Read and educate yourself on topics on self improvement. There are so many books out there. Alternately you can feed yourself with positive daily quotes. You will be surprised to how this can help you remove self doubt and explore your unseen capabilities of achieving things.

Notice that everything we do in our lives, every action we take, has replied from what we had learned in the past. Whether it is through advice from people, reading, or self experienced situations.

Now it's time to take radical action to change your life permanently. First, identify all your bad habits, then take action to change it! How? What have you learned in the past that has caused you to engage in that negative habit? You need to replace negative things that were fed to you, whether it is bad advice, or negative material that you have read. Then replace it with good habits by learning new things from good mentors or books.

After identifying the cause, find a way to deal with it. Step by step. Take baby steps. Do you keep doubting yourself not able to have the right motivation to exercise? Identify the problem, is it because you felt lazy? Then you have got to get motivation by getting a mentor, or sign up for the nearest fitness center in your area. This is taking … Read More

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Personal Training Fitness Certification Programs

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Introduction

In recent years, people are giving stress on staying healthy and fit and they are realizing its significance. They are adopting various measures to achieve a healthy mind, body and soul. They are willing to go to any extent for keeping themselves in shape. Some people also want to pursue this as a profession and want to become professional and skillful trainers, but they often get confused as to where they should approach for fitness certification. You can find various online schools specializing in these certification programs and can get started. These trainers get the opportunity to work in health clubs, fitness and wellness clinics.

There are number of career training schools offering various types of certification. These certifications are based on the level of fitness and training you want to practice and mainly there are four types of certification. They are:

• Basic personal training fitness certification
• Advanced personal trainer certification
• Master level certification
• And other Undergraduate Studies

Personal training fitness certification program make students learn skills like startup, maintenance and expansion of a personal training business. Common health condition management with regard to exercise regimens is given importance.

Advanced personal training fitness certification programs involve more in-depth studies and practical training of fitness. Various movement patterns in balancing the body are taught and are provided excellent training in assessing musculoskeletal imbalances through kinesiology to make the students professional and experts. Then these well trained people help clients improve these imbalances through various exercises.

Master level personal training fitness certification programs incorporate basic as well as advanced programs. It also provides additional training in cardio respiratory and other pathological conditions.
Several schools and colleges also offer undergraduate studies in this field for an associates or bachelor’s degree in Fitness. Students who successfully complete any of the coursework’s mentioned here gain personal training fitness certification. These certifications are easy, affordable and bread and butter for many. The fitness certification makes you feel relaxed and refreshed as it gives you the opportunity of interacting with various people and you feel rewarded and respected. It makes you enthusiastic, optimistic and gives the motivation of leading a healthy life.

You can opt for various online courses and programs as well and can become certified to coach and well trained. These online courses are recognized. You should join a qualified and accredited school to get your online fitness trainer certification. The various online courses are:

• Injury prevention
• Fitness regimen development
• Equipment identification and usage
• Weight lifting techniques

Conclusion

Personal training fitness certification programs like massage therapy, cosmetology, acupuncture, Reiki, and others can be explored at career school programs near your locality, certifying organizations or through various websites.… Read More

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Building Aerobic Endurance Through a Good Diet – For Triathletes and Triathlons

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To become an endurance athlete you have to provide high-quality raw materials in your diet and the right training to allow the body to best adapt. Both good health and good fitness come from feeding and exercising the body in the right proportions.

Eat fat, burn fat

To maintain optimal fitness, your diet should contain quality sources of fat, amounting to one-quarter or one-third of calories consumed. However, as fat has over twice the energy per gram compared to carbohydrates or protein, you do not need large amounts. A triathlete consuming 3,000 calories in a day needs just 70-90 grams of fat to be in the optimal zone. Research has shown that athletes who cut fat their intake to very low levels actually reduce their fitness and endurance.

High-carb diets

The high-carbohydrate diet, often recommended for athletes and usually recommending that more than 70 per cent of calories should come from carb-rich foods, is actually too high. This leaves little room for fats and protein (only 30 per cent) and restricts food choice. More than 50 per cent is a better target, so you can enjoy carb-rich meals but include good fat and protein sources. Too many carbohydrates in the diet may actually switch the muscles into using carbohydrates instead of fat and cause the body to store fat. Ironically, slightly more fat than was often thought ideal in the diet allows you to be leaner, use fat better as a fuel and eat a more varied diet.

Stress and eating

Aerobic training at a comfortable pace leads to a more controlled appetite and improved ability to cope with stress. This translates into more control of your diet. You binge less, time your foods to suit your activity better and teach your body to use fat as a fuel. Muscles always have to use a small amount of carbohydrates, even at low training speeds.

Losing body fat

To make your body lose fat, you need to create a deficit of calories, ie less in and more out. If you exercise an additional 300 calories a day, drop your food intake 200 calories and train correctly you can lose over a pound of weight (450 grams) per week. You are not starving yourself: your body taps into stored fats to cover the deficit and you've made only minor activity and diet alterations. Do this and months later you'll be leaner, fitter and healthier.

Did you know?

Less than 25-50 grams of fat is likely to be used in 90 minutes of training if you pace correctly and have a good fitness level. You may use over half your muscle glycogen stores in the same session if the pace is fast or the terrain is hilly. So you always need carbohydrates, even at modest training speeds – while fat stores come down very slowly … Read More

Aquafit: Strengthening core muscles with kickboard and dumbbell – DIY aqua aerobics, pool exercises

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DIY aqua aerobics exercises featured in this video tutorial:

1)Water taxi: aqua aerobics exercise for core muscles using a water kickboard
2)Dumbbell crunch: pool exercise using a dumbbell, to strengthen abdominal muscles and hamstrings

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