encouragement for weight training

Weight training is a great addition to your workout regime, whether you use free weights or weight machines. Big health benefits are available to both women and men through strength training: increased strength, improved bone health, controlled body fat and improved body image. But make sure you're keeping your heart healthy with at least 30 minutes of cardio 3-5 days a week, too. Here are some things to consider when you're deciding between free weights or weight machines.Stabilization — If you're a beginner at muscle-toning, machines are great for learning technique. Always adjust the settings for your personal body dimensions so you don't restrict range of motion for your joints. If you decide you prefer free weights take the time to get a lesson on technique from a seasoned friend or physical trainer or an online video. Keep in mind that the better your form, the better your results—and the chances you'll avoid injury.Put your whole body into it — Free weights combined with exercises can give you a full-body workout. With free weights try squats and bicep curls, curling and squatting down in one movement. The more modern weight machines allow you to get a full body workout, so ask your physical trainer to recommend a machine for you. You can also use your own body's weight to help you strengthen with push-ups, sit-ups, crunches and leg squats.Workout on the go — What do you do when you can't make it to the gym but you don't want to miss out on a workout? Free weights can be more easily taken from home to work and back, so consider buying a set. While you're traveling, if you'd rather work out in the privacy of your own room, some hotels will offer an in-room gym, free or for a fee. Hotels that offer this service can set up a treadmill, weight machine or dumbbells before your arrival. You can also adapt to your environment with inventive solutions like filling drink bottles with water or sand for free weights.Remember to always warm up a little with some cardio before your strength workout, and to stretch afterwards. Ask your doctor before starting any workout program.

increase one's metabolism article

My coach's advise from last week's conversation: Write down how I felt 1. if I did my 3.5 mile walk in the morning vs 2. if I played on the internet instead I feel fabulous when I do my 3.5 mile walk. I need to get in the habit of NOT turning on the computer in the morning. Do that at night after work. I think this week I may talk to her about my theory that I eat more when I'm tired. So maybe I should be OK with resting and pampering myself. below forward from Jenny Craig's weekly tips Here are some suggestions to keep your metabolism effective and efficient so you'll burn calories all day long, even when you're sedentary. Eat smaller portions more frequently - Instead of 3 large meals, eat 3 small meals and 3 snacks a day to boost your metabolism and curb your appetite. Break for breakfast - When you skip breakfast, you run the risk of becoming overly hungry and are more likely to overeat at your next meal. Choose a protein (dairy, meat or nuts) and fiber (whole fruits and grains) combination for a healthy, satisfying way to start your day. Get moving to get healthy - Any physical activity will help raise the speed of your metabolism. Muscle burns more calories than fat, even at rest, so build muscle with weight training or resistance exercise. Incorporate strength training in your workout 2-3 times a week in addition to your regular cardio.

tips for staying with the goals

Remember how good I felt when I just stuck to eating vegetables at that party as compared to how I felt when I ate some of everything at that other party? IF I'm out, stick to eating vegetables ONLY. It's easier to control what I'm eating that way. It's an easy plan. Also...my coach and I discussed walking every morning. I just gained 3 pounds by not walking. I MUST walk every morning. So do NOT turn on the computer until I've done my 3.5 mile walk. It's important.

snacks-Jenny Craig article

Contrary to what you may have heard, "snack" is not a dirty word. Snacking fuels the body and helps maintain your energy, blood sugar and appetite levels if you snack smart. Sure, that candy bar looks good from where you stand in line at the grocer's, the potato chips you're eyeing are labeled "low-fat", and packaged and fast foods are quick and easy. But don't forget that sugary snacks spike blood sugar and you're hungry again in no time while high calorie snacks leave you lethargic rather than energized.We all fall prey to the snack attack in the gotta-eat-something-now danger zones. But, good news, there are plenty of healthy snacks to choose from! And there are many ways to prepare yourself so you don't snack poorly. Pre-workout - Eating before exercise has been shown to improve performance and boost stamina and endurance. Snacks low in fat and high in complex carbohydrates will keep you going longer. Drink a cup of pomegranate juice, eat a small banana or munch down a non-sugary trail mix granola bar. On the road - The best travel snacks are non-perishable foods in transportable containers. Single-serving cereal boxes or fruit cups, trail mix or granola, peanut butter and cracker packages, fresh fruit and canned tuna lunch packs are convenient choices. If you pack along meal replacement bars, be sure to watch sugar levels and when you eat one, have half and put the other half away for later. Before the party - Never go to a party hungry. Enjoy a pre-party snack that contains protein and carbohydrates and it will be easier to resist a second trip to the buffet table. Good options are a 100-calorie snack bag of nuts or crackers, an 8-ounce serving of tomato juice with string cheese or cottage cheese and fruit. Mid-morning pick-me-up - Get your brain going and avoid overeating at lunch by eating a snack low in fat with a balance of carbs and protein. Some delicious solutions are a packet of low-sugar oatmeal topped with a hand full of berries, a low-fat sugar-free latte or apple slices with a tablespoon of peanut butter.

Jenny Craig article about dancing

Dance! It's good for your health - mind, body and soul. Dancing for one hour can burn over 500 calories (based on a 150-pound person). Besides weight loss, boogie for lower blood pressure, reduced stress, increased energy, better muscle tone and coordination, and stronger bones. And when you're not out kicking up your heels on the dance floor, you can trip the light fantastic all by yourself. Just choose your favorite dance, or learn a new one. Here are some of your many choices. Belly dancing class This centuries-old dance form uses muscles even aerobic sessions miss, like the diaphragm, pelvis and shoulders. It's perfect for people with joint issues, because while aerobic, belly dancing is easy on the joints. Women are finding that there's nothing like belly dancing to build a beautiful body, shapely abs and self-confidence. You don't have to be a couple to join a ballroom dancing class; many arrive alone and pair-ups happen once you're there. While you're busy burning calories (250 to 400 calories can be burned per hour, depending on the style of dance), you're also improving memory skills by memorizing steps and working with a partner. The salsa, samba, tango and cha-cha are just a few of your choices, and they're all great for toning legs. As far apart as hip hop and boot scootin' country line dancing are, they have a lot in common when it comes to health benefits. You might find classes in both at the same location, so mix it up if you're feeling adventurous. Both are great for enjoying the social scene. Dance halls often offer free classes before the "let's dance the night away" crowd arrives. Then stick around to get on the floor and show off your new moves. Aerobic dance gives you the most cardiovascular and weight loss benefits, burning up to 550 calories per hour. This form of dance is a great way to lower your risk of coronary heart disease, the #1 killer of women in the U.S. It's easy to find a class at the gym that fits your schedule. Or, buy one of the many popular DVDs available and dance in your living room.

The Secret

Listening to The Secret on CD. Here are some quotes/thoughts from that: Like attracts like. Thoughts attract like a magnet. If you think a thought, you attract like thoughts. A thought has a frequency. Emitting that frequency.....sending out a magnetic signal Mental attitude or thoughts Think more about what I DO want...not what I don't want. IF you complain and listen to complainers, you may attract more to complain about. So THINK ABOUT WHAT YOU LIKE AND WHAT YOU WANT. Our feelings are an indication of our predominant thoughts. If I'm feeling bad, then chances are that my predominant thoughts are bad. So if I start feeling bad, start trying harder to have positive thoughts.

Benjamin Franklin

On page 49 of the biography of Benjamin Franklin, the author lists the resolutions that young Ben made in his Plan for Future Conduct: 1. It is necessary for me to be frugal until I have paid what I owe. 2. To endeavor to speak truth in every instance; to give nobody expectations that are not likely to be answered, but aim at sincerity in every word and action--the most amiable excellence in a rational being 3. To apply myself industriously to whatever business I take in hand, and not divert my mind from my business by any foolish project of suddenly growing rich; for industry and patience are the surest means of plenty. 4. I resolve to speak ill of no man whatever. The author of the book adds that Franklin never mastered # 2 and # 4 although he continued to preach them and generally make a show of practicing them. Sooooooo...that makes me smile.....because it means that even great men like Franklin don't always live up to their grand ideals. That doesn't mean we shouldn't try. It just means that we shouldn't beat ourselves up when we fail. Another fable that Franklin tells has the moral that it is foolish to try to avoid all criticism: A father and son travel with a donkey. When the father rode and made the son walk, some criticized. They were also criticized when the son rode and the father walked. They were criticized when both rode or none rode. So finally they threw the donkey off a bridge.

book by William Glasser, MD

Quotes from the book called Positive Addiction. page 5: We drink, smoke and eat too much because it's easier than disciplining ourselves to say no. pge 10: Perhaps the beginning of gaining strength is becoming aware of the bad choices you make. page 12: We have all been depressed and been told by some well meaning fool to cheer up, a bit of advice that strikes us at the time as about as helpful as bailing out the titanic with a teacup. page 15: If he does help himself, he will no longer need his depression. I'll update as I finish the book. I'm also listening to "The Secret" on CD to help me with positive thinking.

Motivational talk

When something happens at work that bothers me, here are some ideas: Do some yoga stretches to soothing music. The idea is to release any tension in the body as soon as possible. Why? Once the emotional tension is released, I will be able to think of solutions more clearly. Because the next step is to come up with a solution. Then act on the suggestion. Why? Because internalizing problems seems to lead me (as well as others according to the motivational speakers) into drinking and eating too much....mind numbing activities. And those don't help. So release the physical tension...hopefully release the emotional tension. And think of a solution. Maybe the solution is just to let it go because it falls under the first category: God please grant me the serenity to accept the things that I can not change God please grant me the skill to change the things that need to be changed And God please grant me the wisdom to know the difference.