Hello again..it's me ...Liz.
Here in the South East Of Queensland, Australia, we are have a serious water supply issue. 4 minute showers and dead lawns and gardens are the order of the day.
And while most of our country is in drought, there is no reason for our bodies to be in drought.
A misconception many of us have is that we only need to drink water when we're thirsty...and that we just need to top up like we add fuel to our cars. Keep in mind, this isn't the most reliable gauge of the amount of water your body really needs.
By the time you get thirsty, you've already lost around 2 glasses of water. My Advice, don't wait until your thirsty before you drink water.
Whenever you hit the gym, go for a walk or run, you'll need to increase your water intake. Perspiration causes your body to lose a lot of water....So take a 600 -700 ml water bottle, fill it up before you exercise and make sure you're constantly drinking from it throughout your session...Your Goal - you want it to be empty when you finish.
A good habit that I like to get all my clients into is to constantly sip water throughout the day. I get them to take that same water bottle that they take to the gym - to work with them....sip, sip, sip...the more you sip the quicker the bottle empties and the less it'll feel like a chore.
The sad facts of our lives today is that allot of us replace water with other beverages like diet soft drinks, coffee and alcohol. If you are one of these people who likes to partake in the odd soft drink...try replacing just one can a day with a glass of water...It'll be so much more beneficial for your health....and you'll be really amazed at how after drinking the water takes away the craving you had for the soft drink.
Replenish the nutrients your body needs with water and you'll not only see the improvements in your body, you'll feel them too.
Get drinking and good luck with all your fitness goals.
Liz
Personal Trainer Gold Coast
Heartmoves
Diabetes fitness programs
Tuesday, October 16, 2007
Friday, October 12, 2007
Your last tip to beat "Procrastination"
Hey everyone...Liz here again....rapping up our theme this week.."How to beat Procrastination"
Here's your last tip:
10. Pick activities that are fun. There are so many forms of exercise; you should be able to choose something that you find enjoyable. For example, you might love looking at houses, so walk through a neighborhood full of great houses. Or ride a bike along the beach front. Or swim or dance… Whatever you enjoy – do it!
If you put just 1 of these 10 tips in place this week you'll be well on the way to a healthier fitter looking body!
What are you waiting for....hop to it!
Liz
Personal Trainer Gold Coast
Heartmoves
Here's your last tip:
10. Pick activities that are fun. There are so many forms of exercise; you should be able to choose something that you find enjoyable. For example, you might love looking at houses, so walk through a neighborhood full of great houses. Or ride a bike along the beach front. Or swim or dance… Whatever you enjoy – do it!
If you put just 1 of these 10 tips in place this week you'll be well on the way to a healthier fitter looking body!
What are you waiting for....hop to it!
Liz
Personal Trainer Gold Coast
Heartmoves
Wednesday, October 10, 2007
How to beat Procrastination - 3 more useful steps
Hi All....As you know this week we've been having a look at ways to beat "Procrastination".....I've listed 3 more tips here for you to help beat it!
7. Bargain with yourself… say you’ll just do 5 minutes. You might not feel like exercising, but tell yourself that you’ll start your program and only do 5 minutes and then if you still don’t feel like doing it you’ll stop. Most times you’ll finish your program.
8. Take the approach that every bit counts. Incidentals count… hide the remote control! Make yourself take the stairs… park the car further away at the shops or at appointments… get off the bus or train one stop earlier… take the kids to the park and chase them around…or try getting up off the couch every ad break and move around (e.g. march on the spot or do pushups etc)
9. Choose exercise activities that fit with your lifestyle. If you are a busy mum with 3 kids under 3, it is unlikely that you can get to the gym 5 days a week. Similarly, if you are a corporate executive working a 60 hr week and commuting it is also unlikely that you’ll head to the gym straight after work at 8pm each day.
So pick exercise activities and times that fit with your lifestyle. A busy mum might be better off combining her exercise time with activities that include the kids. Pushing the pram off-road (i.e. not on pathways or the road) is an excellent workout for new mums. Or just chase the kids around for an hour at the park. It is also important for kids to learn that exercise is a part of daily life. Exercising as a family can have a very positive affect on family dynamics… like one of the sayings goes… the family that plays together – stays together.
Good luck!!
Liz
Personal Trainer Gold Coast
7. Bargain with yourself… say you’ll just do 5 minutes. You might not feel like exercising, but tell yourself that you’ll start your program and only do 5 minutes and then if you still don’t feel like doing it you’ll stop. Most times you’ll finish your program.
8. Take the approach that every bit counts. Incidentals count… hide the remote control! Make yourself take the stairs… park the car further away at the shops or at appointments… get off the bus or train one stop earlier… take the kids to the park and chase them around…or try getting up off the couch every ad break and move around (e.g. march on the spot or do pushups etc)
9. Choose exercise activities that fit with your lifestyle. If you are a busy mum with 3 kids under 3, it is unlikely that you can get to the gym 5 days a week. Similarly, if you are a corporate executive working a 60 hr week and commuting it is also unlikely that you’ll head to the gym straight after work at 8pm each day.
So pick exercise activities and times that fit with your lifestyle. A busy mum might be better off combining her exercise time with activities that include the kids. Pushing the pram off-road (i.e. not on pathways or the road) is an excellent workout for new mums. Or just chase the kids around for an hour at the park. It is also important for kids to learn that exercise is a part of daily life. Exercising as a family can have a very positive affect on family dynamics… like one of the sayings goes… the family that plays together – stays together.
Good luck!!
Liz
Personal Trainer Gold Coast
Tuesday, October 9, 2007
Tips 4,5 and 6...how to get your health and fitness regime back on track
Hello friends.....
A couple of days ago we started to look at ways to overcome "Procrastination"...the arch enemy of success...the excuses that keep us out of our favorite jeans and see us snuggled up on the couch in front of the TV set eating Tim Tams.
Time for some more Procrastination busters...here's tips 4-6
4. Get a Personal Trainer. A personal trainer is an even more committed version of the exercise buddy. A personal trainer is an appointment in your diary, that in some cases you will have to pay for even if you miss the session… this can be a great incentive to make sure you turn up! The advantage of a personal trainer is that you don’t need to think of the exercises yourself and you are more likely to train harder than if you were doing it on your own.
5. Document Your Progress. This is a great way to stay motivated. If you regularly review your progress and can easily see your improvements, you’ll be motivated to keep going.
6. Reward yourself regularly. Bribes work with kids… why not you? If you make the bribe good enough, you’d be surprised what you might do. Try getting a group of friends together with similar fitness goals and “pool together” for a super prize! Or buy yourself some new clothes whenever you reach a weight loss goal…Whatever works.
I hope this helps....don't forget to share my blog with as many friends as you can.
Back tomorrow with 3 more tips.
Byeee
Liz
Personal Trainer Gold Coast
A couple of days ago we started to look at ways to overcome "Procrastination"...the arch enemy of success...the excuses that keep us out of our favorite jeans and see us snuggled up on the couch in front of the TV set eating Tim Tams.
Time for some more Procrastination busters...here's tips 4-6
4. Get a Personal Trainer. A personal trainer is an even more committed version of the exercise buddy. A personal trainer is an appointment in your diary, that in some cases you will have to pay for even if you miss the session… this can be a great incentive to make sure you turn up! The advantage of a personal trainer is that you don’t need to think of the exercises yourself and you are more likely to train harder than if you were doing it on your own.
5. Document Your Progress. This is a great way to stay motivated. If you regularly review your progress and can easily see your improvements, you’ll be motivated to keep going.
6. Reward yourself regularly. Bribes work with kids… why not you? If you make the bribe good enough, you’d be surprised what you might do. Try getting a group of friends together with similar fitness goals and “pool together” for a super prize! Or buy yourself some new clothes whenever you reach a weight loss goal…Whatever works.
I hope this helps....don't forget to share my blog with as many friends as you can.
Back tomorrow with 3 more tips.
Byeee
Liz
Personal Trainer Gold Coast
Sunday, October 7, 2007
You really can do anything you set your mind to
Hey....it's me, Liz...
I came across this video on utube today and
I thought, since we're doing "Tips to beat Procrastination" this week....that this video might give you some inspiration to get you into action...
(If the video doesn't play click here)
Isn't he amazing?....a man that has clearly found a way around some limitations ..
Until tomorrow,
Liz
Heartmoves
Personal Trainer Gold Coast
Diabetes fitness programs
I came across this video on utube today and
I thought, since we're doing "Tips to beat Procrastination" this week....that this video might give you some inspiration to get you into action...
(If the video doesn't play click here)
Isn't he amazing?....a man that has clearly found a way around some limitations ..
Until tomorrow,
Liz
Heartmoves
Personal Trainer Gold Coast
Diabetes fitness programs
tips to help you get your Health and Fitness regime back on track.
Hi...it's Liz here.... with a series of Tips to get your Health and Fitness regime back on track.
Over the next few days I'm going to give you some simple yet highly effective ideas that will help you overcome Procrastination - The Arch enemy of success....
So lets get started;
1. Make sure you set yourself realistic goals. If you work a 55hr week, have a 1-2hr daily commute to/from work, plus family responsibilities, it might be a little bit unrealistic to expect yourself to go to the gym for 1hr, 6 days a week. Chances are, you’d be lucky to get there twice and the remaining four days would be guilt-ridden. Often this will make you abandon the idea of exercise completely.
It is important that EVERY exercise experience is positive. A better approach might be to allocate one gym day per week initially, and a 20 minute walk in your lunch break on another day. It is better to start off with smaller, achievable exercise goals and build up slowly until you are getting 150min/week of cardiovascular exercise.
2. Schedule Your Workout times in your diary or on your calendar. Scheduling workouts at a similar time and on set days can develop a routine. This allows others to learn your routine so they can work around it too. Once it’s in your diary, you treat it as you would any other appointment.
It is important to schedule exercise at a time when you’re most likely to do it. Don’t schedule it into times where you are likely to be too tired or hungry. Personally I find that exercising in the morning is best because you reduce the chance of “not being able to fit in exercise” later.
3. Get an exercise buddy. Find someone else of a similar fitness level to train with, and who is expecting you to meet them at a certain time and place, and then you are more likely to commit to training times that you’ve scheduled in your diary.
Ok, 3 down.....7 to tips to go....now all you need to do is try at least one of these tips today....you'll be surprised at how fast you health and fitness levels will improve..
Back tomorrow with 3 more tips....until then......think healthy thoughts!
Liz
www.ept.net.au
Over the next few days I'm going to give you some simple yet highly effective ideas that will help you overcome Procrastination - The Arch enemy of success....
So lets get started;
1. Make sure you set yourself realistic goals. If you work a 55hr week, have a 1-2hr daily commute to/from work, plus family responsibilities, it might be a little bit unrealistic to expect yourself to go to the gym for 1hr, 6 days a week. Chances are, you’d be lucky to get there twice and the remaining four days would be guilt-ridden. Often this will make you abandon the idea of exercise completely.
It is important that EVERY exercise experience is positive. A better approach might be to allocate one gym day per week initially, and a 20 minute walk in your lunch break on another day. It is better to start off with smaller, achievable exercise goals and build up slowly until you are getting 150min/week of cardiovascular exercise.
2. Schedule Your Workout times in your diary or on your calendar. Scheduling workouts at a similar time and on set days can develop a routine. This allows others to learn your routine so they can work around it too. Once it’s in your diary, you treat it as you would any other appointment.
It is important to schedule exercise at a time when you’re most likely to do it. Don’t schedule it into times where you are likely to be too tired or hungry. Personally I find that exercising in the morning is best because you reduce the chance of “not being able to fit in exercise” later.
3. Get an exercise buddy. Find someone else of a similar fitness level to train with, and who is expecting you to meet them at a certain time and place, and then you are more likely to commit to training times that you’ve scheduled in your diary.
Ok, 3 down.....7 to tips to go....now all you need to do is try at least one of these tips today....you'll be surprised at how fast you health and fitness levels will improve..
Back tomorrow with 3 more tips....until then......think healthy thoughts!
Liz
www.ept.net.au
Tuesday, October 2, 2007
Hello - Welcome to my Blog
Wow!!...we're finally up and running!!
This blog has been created to help educate and encourage clients and visitors to get fit and healthy....
Over the coming months I will be posting lots of info on many different subjects....so, bookmark my blog and get ready to "Look great and feel terrific!!"
Liz
www.ept.net.au
This blog has been created to help educate and encourage clients and visitors to get fit and healthy....
Over the coming months I will be posting lots of info on many different subjects....so, bookmark my blog and get ready to "Look great and feel terrific!!"
Liz
www.ept.net.au
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