Posts Tagged ‘character’
5 Exercise Goals for Beginners
A handful of things every newbie should put on his or her exercise to-do list.
Just getting started exercising? Congratulations! Your decision is one that will bring you face to face with improved health, looks, energy, and more. While there is a great temptation to swallow the entire gym whole in one bite, it’s better to take stock and come up with goals that fit your needs.
Ready to create some gym-worthy goals that will help you reach your destination of a better, healthier life? Get started with the list below.
Goal 1: Find a Time
The first thing you have to do before you work out is figure out when you’re going to head to the gym. Sure, you may go to the gym on a whim on occasion, but you can’t depend on these spur-of-the-moment trips to help you meet your other fitness goals. Rather, you’re going to have to come up with a regular time to get to the gym. Whether it’s at 4 a.m., during your lunch hour, or right after work, having a predetermined time to exercise will help you with the next goal.
Goal 2: Stick with It
Once you’ve figured out when you can work out, it’s up to you to make sure you follow through. Though you may think the benefits of exercising are enough to keep you going strong, you may be wrong. To make it a little easier to stick with your routine, give yourself a goal of sticking with your routine three days a week for three months. Once you’ve been at it for that long, it should be cemented into your schedule, making it easier to stick with exercise for the long haul. If you constantly need another goal, reset your clock for another three months a week or two before completing the initial three months.
Motivation is what gets you started. Habit is what keeps you going. - Jim Ryun
Goal 3: Trim or Tone
Toning up and trimming down are often the primary purposes for working out. If these are reasons for your new interest in exercise, use them to your advantage. Every day you work out, write down your weight, the most important measurements to you, and the exercises you perform. Over time, you’ll be able to see improvements in all three areas. And if you’re having trouble in one (it can be difficult to continue losing weight after a certain point), you can be encouraged by other statistics, such as your lowered blood pressure or how much longer you can stay on the treadmill now than when you first began.
Goal 4: Be Honest
When you’re first getting into your exercise regimen, it’s easy to be forthcoming about your workout routine. After all, you’re in the gym three times a day, lifting more weights in a day than you have in the past four years, and running six miles during lunch. But it becomes more difficult to be honest when you’ve been at it a while. To keep yourself honest, get an exercise partner to hold you accountable. The best way for this to work is to work out with this person every time you go to the gym. This way, your partner knows when you’ve worked out and can help you work out at the intensity necessary for you to meet your other exercise goals.
Goal 5: Limit Rewards
It’s not uncommon for people to feel they deserve rewards for every positive thing they do. If you’re one of these people, you may seek a reward for your exercising prowess. But it’s important to see the way you feel and look as your reward. Sure, there’s nothing wrong with missing a day at the gym or licking an ice cream now and then. However, if you’re not careful, your reward system can wind up making it impossible for you to meet your exercise-minded goals.
What’s Your Real Reason For Not Commiting?
Do you have a REAL reason for not training, for not working hard to lose fat? A REAL reason for it?
Look at this picture and tell me yes...
5 Reasons Why Strong Women Are Sexy..
I wasn’t smart enough to write this, but still thought that it applied well to our Fitness Boot Campers…
Five Reasons Why Strong Women Are Sexy
By Josh Hanagarne
1. Strength implies dedication. When I see a woman who values strength, I see someone who knows the value of perseverance and commitment.
2. Strength implies a healthy sense of priorities. The current portrayal of how women’s bodies should look is pure poison. I’m hearing more about sexy “clavicles” these days, of all things! Take a look at some female kettlebellers and you’ll know what I mean.
3. Strength defies society’s portrayal of how women should be. Society does not value physical strength in women. The women in vogue are emaciated and bug-eyed, without any muscle tone. They are bony clothes hangers and I don’t know how that appeals to anyone. The physically strong woman resists the siren song of the anorexic crackhead look and makes her body do what feels good. And again, if you give your body what it needs, it’s going to look good.
4. Strength leads to confidence. When you choose to do something as difficult as real strength training with demonstrable results, it changes your body and your mind at the same time. Confidence is very attractive.
5. Strength training helps you age gracefully. Weak young women become weak old women. Strong young women become elegant, strong, confident women. In short, there’s no downside to being strong. People that are attracted to weakness are normally attracted to vulnerability and there’s not much potential upside to that.
Welcome New Boot Camp Athlete!
I would like to welcome Becky Honer to our Boot Camp family!!!
Motivation For Our Boot Camp Athletes!
NE Womens Sectional Competition
Check this out. If it doesn’t make you wanna hit the gym, I don’t know what will!
Your Gym 2.0!
Amazing what a little paint, 200 sf more of mats, some lumber and a free weekend can do!
Welcome New Athletes!
Hey Everybody! I want to welcome two new Athletes to our Boot Camp family. They are:
Lindsey Lee
Neenah Saucedo
When you see them in the gym tomorrow, help them warm up!
From The Archives…
My son Jacob demonstrating how to “walk the clock”…
Transition drill 1
harker heights bjj
hhbjj.com
Think You Have It Tough?
An Ex-Marine, Coming Back From Severe Injuries, Follows an Intense Regime He Calls a ‘Livelihood’
By JAMES WAGNER, Wall Street Journal. Please visit WSJ for full accounting of the article.
In April 2003, corporal Hector Delgado lay in an induced coma on a Navy ship in the Persian Gulf. His pelvis had been crushed into six pieces and his legs and nerves were mangled after a fuel tank fell on him while he was with the Marines in Iraq.
The accident kept him in a hospital for a year. His right foot was paralyzed and his left foot was partially damaged. Mr. Delgado, who often has to use a wheelchair, fell into what he calls a three-year “funk.” His weight ballooned to 230 pounds, his cholesterol shot up, and he was smoking and going to bars every night.
“When I got out of the hospital, I could care less,” says Mr. Delgado, 30. The accident left him three inches shorter than what he was before deployment.
But in 2008, a friend mentioned a vigorous cross-training routine, CrossFit, often used by military special forces. Mr. Delgado was enticed by the workout’s intensity and variety, and liked the camaraderie of the exercisers.
He now works out five times a week and keeps a strict eating regime. His 5-foot-6 frame is down to 149 pounds, and he now has the strength to walk short distances unassisted.
At this point, [working out] is more of a livelihood than anything,” says Mr. Delgado, who lives in North Patchogue, N.Y.
Mr. Delgado is an outreach worker at the Queens Vet Center in New York, where he educates other veteran organizations and service members about military benefits and support programs. He is also earning his Bachelor’s degree in education and psychology at St. Joseph’s College.
Want to read the rest of the article? Go to the WSJ.
Write to James Wagner at james.wagner@wsj.com
Welcome New Boot Camp Athlete!
Hey! I want to welcome another Boot Camp athlete to our family. Please welcome Molly White to our athletic family. When you see her next week, say Hello and introduce yourself.
Word Of The Day? Motivation!
The word of the day is motivation. Everyone is motivated in some way to do something. If the motivation is not yielding an action that has a positive, healthy impact on your life it is time to shift some thoughts and actions. It sounds simple enough. If you read this blog regularly, it probably sounds a little familiar too. That is because goals need motivation. Here are a couple basic things to think about when evaluating motivation.
Motivation goes by two names. The first, and the one most people have, is called extrinsic. It represents all external motivations. Money, status, physical beauty, etc. are all examples of external motivators. The second, and most effective in the long term, is intrinsic. This includes all things internal. Thoughts, feelings, health, safety, etc. are all intrinsic. Sometimes, the same result can be achieved through either type of motivation. It is also possible to start off in one mindset and shift to the other during and still attain the same outcome.
For example, Sally wants to lose 50 lbs. She believes that weight loss will make her more attractive to the world. So, her initial motivation is extrinsic because she is anticipating her “reward” to be outside the actual completion of the task itself. Sally begins a regular exercise routine and adjusts her diet. Over the next couple of weeks Sally loses 5 lbs. She also begins to have more confidence in herself because she has learned that she is capable of doing more than she anticipated.
Now, Sally exercises because she wants to challenge herself. This is a shift in motivation. The intrinsic motivation here is Sally’s increased desire to complete a specific task. Therefore, her “reward” can only come from the task itself. Either way, she will reap the reward of the exercise. One reward of exercise and healthy diet can be weight loss. Since her motivation is now intrinsic she will, most likely, continue on with diet and exercise long after she reaches her initial 50 lb goal.
Take some time to look at what gets you going. What and how are you motivated? Compare your set goals with what motivated or motivates you to achieve them. Then get out there and make it happen!!
