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40 Ideas For New Years Resolutions | By Tracy L Matthews

As a fitness trainer, I realize that the best way to get everything that you want is to set goals. As we come into the New Year, there is no better time to set goals. So here are 40 goals/New Years Resolutions. Pick one or do a combination of several. Either way, if you stick to it, you will become a happier, healthier, and more fulfilled person. Happy New Year!

Body and Health

1. Eat more fruits and vegetables everyday. Make it a goal to add at least three
2. Join a health club and go at least 3 times a week
3. Build muscle. Remember, each pound of muscle burns an extra 40 calories a day while at rest!
4. Get regular doctors visits, exams, and physicals
5. Stop smoking, or smoke less
6. Take the stairs instead of the elevator, park further away
7. Get at least 8 hours of sleep each night
8. Limit your sugar and fatty food intake

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Family and Relationships

1. Be a more attentive parent, spouse, or friend
2. Spend more time with your loved ones
3. Make people laugh
4. Be more supportive of your childrens dreams
5. Bond with a family member that you don’t see often
6. Have family night at least once a week
7. Have date night with your partner or spouse at least once a week

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Career, Education, and Finance

1. Save 10% of your income (or whatever percent is good for your financial situation)
2. But less needless stuff
3. Devise a savings plan so that you can buy something important
4. Save money by doing things yourself rather than hiring someone
5. Create a budget and stick to it
6. Vow to learn at least one new thing each day
7. Further your education
8. Improve your business or career status
9. Make a new career or educational move
10. Redevote yourself to your career

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Fun

1. Take a few vacations and weekend trips
2. Take up a new hobby
3. Start a club or organization
4. Meditate
5. Volunteer or donate to a charity or good cause
6. Take time for yourself
7. Smile more often (it really is contagious)
8. Have spa days

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Misc.

1. Keep your car, office, and home cleaner
2. Swear/curse less
3. Finish something you started
4. Start a garden
5. Drive safer
6. Watch less television
7. Set goals, put them in writing, and go for it!

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You can learn even more about fitness and goal setting at http://www.21daybody.com. Try my 21 day fitness challenge. You can lose up to 20 pounds in 21 days. Tracy has lost over 100 pounds! To assist in her weight loss, Tracy studied health, fitness, and nutrition in college and then went on to get her personal trainer certification. She then started Lady Like Fitness and loves helping others achieve their goals. Tracy has done print modeling and she has been a television spokesperson for various exercise products. Tracy resides in Baltimore, Maryland. You can lose weight and get in shape fast with Tracys 21 Day Body Transformation System available in paperback and eBook at http://www.21daybody.com.
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Bodybuilding Basics – Eating For Strength and Muscle Gains | By Michael Marrs

Eating right is an important element of bodybuilding success, especially if you’re a beginning athlete. Sound nutrition will help you maintain a steady level of energy and ensure you can complete each and every workout session; the only way you’ll be able to build muscle and strength in the long-term is by eating enough calories throughout the day and getting enough rest. Eating the wrong foods at the wrong time can set you up for disaster, and severely limit your performance and muscle gains.

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According to Catherine Ratzin Jackson, author of the book “Nutrition for the Recreational Athlete”, the eating habits of bodybuilders aren’t always based on sound nutritional advice. She explains that many bodybuilders base their diet strategies on tips they’ve read in bodybuilding magazines or from -experts’ at nutrition stores. Unfortunately, much of this advice is usually one-sided and does not provide the complete picture of the essentials of calorie intake, protein requirements and specific types of food to eat for weight loss. If you’re just getting started with bodybuilding, here are some essential rules of nutrition used by professional bodybuilders:

1. Avoid rapid weight loss. Rapid weight loss can result in the loss of lean body tissue and make it very difficult to increase muscle size and strength. Extreme weight loss often results from starvation or low-calorie diets, and may result in electrolyte imbalances, water and important lean body mass. High protein, low-fat diets can be harmful to your health and may prevent you from achieving your ideal body weight.

2. Use calculations to determine your protein requirements. Protein is essential for building strength, but you won’t be able to achieve any results with your bodybuilding routine if you’re eating too much or too little protein; the Recommended Dietary Allowance (RDA) of protein is 0.8g/ kg per day for sedentary individuals, and 1.0-1.5 g/kg for athletes. You will need to start reading the nutrition labels of different foods to make sure you are getting enough protein in the diet.

3. Quality counts. Eating quality food – wholesome, unprocessed food – as often as possible is an important part of your bodybuilding program. Eating nutrient-rich foods from plant and animal sources will help you achieve your goals faster; avoid counting solely on meal replacements and supplements that leave you feeling hungry and are not metabolized as efficiently as real food.

4. Select your supplements wisely. Using supplements is a widespread practice among bodybuilders and athletes; taking supplements that give you energy, encourage muscle gains or provide you with essential vitamins and minerals can help in some cases, but they can also have adverse side effects. Use supplements with caution, and avoid using them as a replacement for a sound nutrition program or consistent exercise regimen. Large doses of protein powders and other performance-boosting supplements can have adverse side effects.

5. Pay attention to the foods you eat before and after your workout session. These are your primetime muscle building periods, so it’s essential to keep track of what and when you’re eating. Maintain a food log if necessary so you can become more conscientious about your food choices and get the timing right.

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Why Your Workout Just Isn’t Working Out! | By Liam R Taylor

Imagine a place where 1000s of people strive to get fit, but fail time and time again. Imagine a place where avid gym goers commit years of their lives to exercise, but see little or no results. Imagine a place where hour long workouts become completely worthless and 100s of reps utterly pointless. What is this dreaded, time sapping, gym membership wasting place? It’s called the comfort zone.

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We’ve all seen people living in their comfort zone in the gym. Those people who do the same routine day in, day out, yet wonder why they aren’t seeing results. The guy who lifts the same weights, in the same order, for the same number of reps. The woman who does the same cardio routine, at the same low intensity and even reads her book on the bike.

This approach to exercise is fine if you want to maintain a moderate level of fitness and simply keep active, but if you really want to be fitter, faster, stronger and leaner, you have to break out of your comfort zone. Once you understand how and why we get fitter, you’ll understand why it is so important to challenge your body and bring variety to your workouts.

Survival of the fittest…

You may not realise it, but your body is constantly adapting to your environment. Spend time in the sun for a day, you’ll get a tan. Start using the stairs at work, your legs will get stronger and leaner. This isn’t your body’s way of making you look pretty, it’s your body adapting to the environment and protecting you from the stresses and strains we put ourselves through each day.

“Fitness” in its true sense is all about adaptation. When we exercise we are deliberately creating a false environment for our body. On the inside, the post-exercise hormones and chemicals that trigger adaptations have no idea we’re in a gym. For all our body knows, our 30 minute jog on the treadmill could be a daily run in with a lion. If it doesn’t adapt and make us fitter, faster, stronger and leaner… we’re going to be breakfast!

The key point is that the body only adapts if it is challenged. Why would it need to adapt if it can already cope with the challenges it faces? If it ain’t broke, no need to fix it! So if you want to “get fitter” you need to push your body beyond what it is used to, which means creating a harsher environment for it – more workouts, heavier weights, more reps, longer runs, faster runs, more exercises, different exercises. This is known as the “overload zone” and it is the exact opposite of the “comfort zone”. It is a place where the body is challenged, adaptation is triggered and fitness gains flow.

No pain, no gain?

To achieve “overload” you need to increase the Frequency, Intensity, Time or Type of your workouts (just remember FITT). The overload zone doesn’t need to hurt, it’s simply the point where things are no longer comfortable. It’s those extra few reps, those extra few kilograms or that extra minute on the treadmill.

Take a scale of 1 – 10, if your comfort zone is a 6, your overload zone occurs at 7 and above. The “no pain, no gain” approach is a little bit old school and might apply to competitive athletes or bodybuilders who need to perform at a 9 or even a 10. For your average gym goer “no discomfort, no gain” is closer to what is needed, but it doesn’t quite have the same ring to it!

Liam Taylor, EverythingZing.com – local gym letchworth
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