Fitness Trails in the Summer

Ah! Summer is finally here. With the warm weather comes the ability to get off of that treadmill, put those dumbbells down, and go enjoy the great outdoors. Remember that it is recommended that we get at least 30 minutes of some good exercise each day. That got me thinking. I was wondering if there was a way to combine cardio and weight lifting in the same event. A friend told me about a fitness trail in town. I checked it out today. There are about 18 different stations located in a secluded park in town. There was no one there today except me, a deer, and lots of biting flies. Note to self: bring bug spray the next time you go. Each station is clearly marked as to what to do. Some are easy (basic curl) and some are a little more advanced. Each station gives the suggested number of reps if you are a novice or an advanced fitness person. After completing each station, you either run or jog to the next station. Some of the stations are in the shade and some are in the sun, so be sure to bring your sun screen too.

I thought this was a great way to enjoy the outdoors and combine two things I love to do, lift weights and jog.

Check your town to see if you have a fitness trail near you. It's a great way to get out of the house, enjoy the fresh air, and keep an eye on your health.

Here's what some of your typical fitness trail stations look like:

Reboot Your Life

As you can see, I have been absent from the blogosphere for a few months. Did I do every thing that I stated that I would do? Nope! Not a single one!

What have I been doing these past few months? I've been stuffing my face with cakes, pastries, cookies, and ice cream. I've been sitting on the couch watching tv after work everyday. I've been having a pain in my right arm and the physical therapist says its an impingement syndrome. I haven't lifted weights in almost a month. I can feel the two years of work slipping away and my muscles shrinking away.

After this lethargic life style, I finally gained enough courage to get myself on the scale this morning. I could see how my body had been changing in the mirror every morning but it was finally time to put a number to it. The scale read 164 lbs. 14 lbs above my goal weight. What have I done?











It's time to reboot my life. It's as if you are working on your computer and the computer system starts to slow down. Things start to freeze. You try to close the application. Nothing. Why is the cursor now frozen? Where's that manual that came with the computer? Wait? Did I get a manual? Time to do the famous CTRL-ALT-DELETE keyboard combination. Time for a computer system reboot.














It's time for me to start counting points again. Time to start doing cardio everyday again. Time to start weighing myself everyday again. Time to get refocused. Who's with me?

A New Year for a New You!

"For last year's words belong to last year's language and next year's words await another voice. And to make an end is to make a beginning." -T. S. Eliot

So here we are at the beginning of the new year and what does that mean?  It's resolution time.  It's time to determine what in our life is going to change.  How many of us truly accomplish what we set out to do?  Not many of us.  I believe that the reason why many New Year's resolutions fall apart is because the goal is usually unattainable.   The goals you want to achieve are too grand.   Let me open your eye on a couple of fun ways to achieve your goals this year.


Step 1: Writing the goals.
When writing my goals, I like to focus on two areas: health and personal.  You probably have the same types of goals.  What's different for me is the method that I use to write the goal.  I write a SMART goal (all my friends at work just gave a collective ARGH!) Trust me it works.


Writing a SMART goal narrows your goal to an attainable time bound achievement.  When writing your goal, you must keep the five letters (SMART) in mind.  


Your goal must be:  
S: specific
M: measurable 
A: attainable
R: realistic 
T: time bound






Here is a great article that goes more in depth on each of the letters. 


Watch the video below for some more information and examples:

Instead of writing a goal that will take the whole year to acheive, I like to set my goals to be achieved within a few months.  I can always rewrite the goal if I did not achieve it.  Start small.  Don't set yourself up for failure.  


So what are my goals for the next few months?


Health: By February 19, 2012, I will achieve a waist/hip ratio of 0.8 by doing a cardio exercise (stationary bike or treadmill) for at least 30 minutes three times a week.


By June 1, 2012, I will bench press 155 pounds by continuing to go to my personal trainer two times a week.


Personal: Ok, I can't think of a personal one right now but as soon as I can think of one I will write it here in the comment section.


Step 2: Create a Vision Board.
Make a visual representation of what you want your goals to look like.  Use the internet or magazines to get pictures of what you want.  Paste them together with inspirational sayings into a collage and place it somewhere where you will see it everyday.  Be sure you focus on those things and soon you will see that they will start appearing in your life.  


Here are some examples:

I will post mine as soon as I create it.

Step 3. Stop being so hard on yourself.

Sometimes we look in the mirror and we hate the person that we see because we have allowed ourselves to get to the state that we are in.  I want you to stop beating yourself down for what has happened in the past.  It's in the past.  Let it go.  Make today the day that you are going to start loving yourself and putting yourself first.  I know a lot of women (and some men) put their family's needs before their own.  Unfortunately, if you don't start taking care of yourself you will no longer be able to take care of your family.  

I found a song this week that I think will really hit home the message.  I want you to image that you are standing in front of a mirror and you are singing (or saying for those of us who can't hold a note :) ) the lyrics to yourself.  Listen carefully to the lyrics.  

Don't give up on yourself.  Open your eye to the new you in the New Year.


Peace,
Mark

Seven Days of a Calm Christmas Season: Day 7

Day 7: The Treasure Chest




"If our thoughts are dark and our view of life is bleak, our lives will be starved of richness and only the dark and the bleak will find us.  Make a point of focusing your mind on positive thoughts, and learn to trust and love all that you have and all that you are  In these ways the treasure chest of inner peace falls open and enlightenment comes without our grasp."  -pic and exercise from "The Relax Deck" by Chronicle Books.










Hope you have found these past seven days enlightening.  If you enjoyed these, I strongly suggest you get your hands on "The Relax Deck."  There are 50 cards in all.  Enjoy and Merry Christmas to you and your loved ones!

Seven Days of a Calm Christmas Season: Day 6

Day 6: The Stillness in the Flame





"In the eye of a storm there is stillness.  No matter what happens at any moment of each day, however hectic or troublesome things appear, or how many tasks we seem to be trying to do at once, we only need to turn inward to find a haven of peace.  To access your haven, close your eyes and visualize a candle flame, letting its stillness fill your mind." -pic and exercise from "The Relax Deck" by Chronicle Books.

Seven Days of a Calm Christmas Season: Day 5

Day 5: The Wishing Well





"In a world where we need to use our aggressive, masculine traits to survive, it is important to keep in touch with our feminine side.  Imagine yourself drinking water from a well - a traditionally female symbol.  The sweet, clear water - the essence of life - refreshes and relaxes you.  Now make a wish.  In your mind's eye, toss the wish into the well, and at the same time give thanks to Mother Earth for her bounty." -pic and exercise from "The Relax Deck" by Chronicle Books.

Seven Days of a Calm Christmas Season: Day 4

Day 4: Pine Branches





"The pine is a Japanese symbol of longevity, fortitude and silence.  Just as you cannot see the tops of the trees in a pine grove because they grow too high, in the same way we can never predict the course that our lives will take.  But if we ensure that, like the trunks of the pine trees, our inner selves are strong and secure, they will support us no matter how far from our roots we grow." - pic and exercise from "The Relax Deck" by Chronicle Books.