My name is Greg Ryan. I am a fitness expert, professional bodybuilder, personal trainer to movie stars, former employee of Kathy Smith and have over 50,000 hours of paid personal training sessions under my belt. For the last twenty years I have been able to continually make progress, stay consistent and have some fun in my quest to be in better shape.This is not because I am anything special or know some magic formula, but because
I have learned a few goal and program-setting techniques that I would like to share
with you. Start incorporating them into your plan today and notice the difference
tomorrow.The very first question I ask each new client that comes to me is, "How long have
you been on the same workout program?" Without fail most, if not all, say, "Over six
months." They do not understand why they are not progressing.Rule #1:Change your routine every twelve weeks: Your body adapts to exercise like our
bodies adapt to taking antibiotics. For some reason after a period of time it gets
used to the same routine.Rule #2:Have a rest period between twelve week segments: Take a few days off between the
twelve segments refreshes you and allows your body to recuperate.Rule #3:Keep to ball rolling: There is a let down after you have reached your goal. When you
realize that you are going to reach your goal, start thinking of the next one. This
keeps the momentum going and decreases the chance of having a let down.Rule #4:You need a carrot: You need some tangible reward for your efforts. You need
something urgent, something you just have to have. Find it and it will motivate you
in the down times.Rule #5:Follow an intensity curve: Within the twelve week segment, ramp up your intensity
levels in your workouts. Start at eighty percent and by week two you should be at
100 percent.Rule #6:Set one main goal a year: Set one big goal a year with seasonal ones leading up to
the big one.Start with these and see how your motivation goes up through out the year.Greg Ryan is a high profile fitness expert and former employee of Kathy Smiths. Body building champion, public speaker and personal trainer to the stars. He is a best selling author of the Changing from the INSIDE Start getting in better shape today!For FREE MINI COURES click here http://www.resolutions.bz

Myth #1: Heavy weights make you "bulky"Heavy weights typically do not lead to increased muscle mass, moderate weights do. Muscle mass is more of a function of volume (ie. number of sets x number of reps). Muscle mass is best gained using multiple sets (3-5) for moderate repetitions (8-12) at moderate loads (70-80% 1RM). Using heavy loads (85% 1RM and above) for repetitions in the 1-5RM range will lead to strength gains with minimal hypertrophy. Hence, heavy weights do not make you "bulky."Myth #2: High repetitions are for toningI don't know how many times I've heard this. Too many times to be sure. Toning (a
term I hate to use) is a result of losing fat and building muscle tissue so that you
develop a degree of muscle definition. While there are rep brackets better suited for
body compositional changes, there are no rep brackets that "tone." Body
compositional changes are a result of the program as a whole, not just the rep
bracket being used. As for high repetitions, repetitions of 12+, they are better
suited for developing muscular endurance.Myth #3: You can only burn fat by doing cardioYou would think that by now most people would have realized that cardio is not the
only means by which you can burn fat. However, nearly EVERYONE I speak with in
the club where I work only knows fat loss by one method: cardio. Sure, cardio can
result in fat loss, but it is most effective the first 6-8 weeks of an exercise program
due to the changes in hormonal response that occurs with adaptation. Ever notice
how many people perform long duration cardio day in and day out only to leave the
gym looking exactly the same? I rest my case.An overlooked method of burning fat is weight training. Many people understand
that by adding muscle mass you burn more calories around the clock, which may
result in more fat loss. However, what most people fail to realize is that a weight
training routine can be manipulated to achieve a specific hormonal response that is
conducive to fat loss. In other words, you will get a different hormonal response
from doing high repetitions as opposed to doing low repetitions. The key then is to
manipulate training variables in such a way that it will promote fat loss. I will
elaborate further on this topic in a future article.Chad Anderson, CSCS operates a personal training, fitness programming, and
consulting business while also holding a full-time position as a senior personal trainer
at a commercial health club. He holds a BS degree in exercise science with a minor in
nutrition and is a Certified Strength & Conditioning Specialist through the NSCA. You
can visit his website at http://www.afitsolutions.com

Several sites, including this one, recommend that you take a break every 8 weeks after working out with weights. But how do you come back from that break and get back into your routine?Does anyone suggest you just jump back in and do the same intensity as when you last left off? Definitely not.This article will share a personal insight that I'm positive many people have faced when returning from a break or an injury. It will answer the question: how should I return to my workout after a week's break from anything but relaxation?Every 8 weeks I take a complete break from the weights. This allows my joints to recover, my body to heal, and gives me time to think about the next 8 weeks and my objectives. Upon returning to the gym you can take one of two approaches. Return full speed ahead, since you've had the rest, with the same intensity and the same weights. Or you can ease your body back into the program and reestablish the mind-to-muscle link that you have probably read about. (I suggest the second approach.)Upon my return, I stepped up to the aerobics machine. A type of stair-master to be exact, and immediately selected level 10 out of 20. My memory recalls (if I used a journal) that I had previously been able to handle this level. By the end of the workout, I felt overworked, tired, out of breath and was at level 6. My body could handle it, but not as efficiently as it had previously. (I was not at all satisfied.)Easing your body back into a workout for the first week allows the mind-to-muscle link to be reestablished. It further allows your body to adjust to an increased level of intensity for the upcoming months. Coming back from a break and then immediately going into an overtraining mode does not entice your body or your mind want to continue the abuse.If given the two approaches to returning from a break, I now opt for the second approach. Easing your body back into the routine will allow for a mind-muscle-link to be reestablished and your progress will most likely increase. Take the first week to get accustomed to your routine (60% intensity) and the next 8 weeks to accomplish your goals (100% intensity).About The AuthorMarc David has a degree in Criminal Justice from Sacramento State, a 16 year history of non-competitive bodybuilding and is the owner of Freedomfly -the fitness network! For free fitness tools, discount supplements, fitness consultation, and workout routines, visit http://www.freedomfly.netmrcd@freedomfly.net

Salsa dancing is emerging as a refreshing replacement for conventional aerobic exercises. Classes based on the fiery music and movements of Salsa, Mambo, Cumbia, Merengue and more are starting to get people interested in Salsa dancing, while at the same time giving them a pounding workout.Salsa music first appeared in the 1960s as a rhythmic fusion, birthed in the cultural melting pot of New York City. Combining Cuban Son with Guaracha, Montuno and Guaguanco, it also has a strong Puerto Rican Plena, Bomba and American jazz influence that mellows the smoking urban sound.Salsa's popularity began to percolate beyond the borders of the Latin neighborhoods in the early Seventies, spreading into New York's ballrooms and dance halls. Although somewhat formulized when practiced by those who favor profession competitions, salsa dancing in its most traditional form is typically spontaneous and extremely energetic. Dance movements alternate between the very slow and the furious, an embodiment of its lively musical style.From a strictly athletic point of view, a night of dancing is a superb workout. It merges aerobic and anaerobic training, working your stamina and leg strength. Any kind of dancing is a great way to build the perfect body shape. The continual movements build up aerobic stamina while steadily burning calories over the course of the evening. This helps to strengthen and tone your legs at the same time you lose weight. But salsa excels at this.Experts say that dancing salsa can burn up to 10 calories a minute, without the negative side effects of high impact exercises such as running. You can learn salsa dancing in the privacy of your home or in a studio, with or without a partner and it's a fitness program that can easily be integrated into your social life. By using salsa dancing to get fit, you will not only look great, but you'll have no excuse not to get out more and improve your social life.The sudden bursts of frenzied dancing in Salsa also can help to improve the anaerobic fitness essential to sports like sprinting, swimming and basketball. Equally important to the aerobic paybacks are the improvements in flexibility and dexterity, a commonly overlooked facet of fitness. Elasticity from dancing will help your swiftness, power and co-ordination by growing your overall range of motion.When you think about it, dance is actually the most natural form of exercise around. It is also a lot more fun. Life is too short to waste on regimented aerobics, spinning and step classes. Put some spice in your fitness regimen and become a Salsero!David Demetre is an author and the webmaster at
http://www.dance-shoes.biz, where you can find tips and resources on Salsa Dance Shoes

Even light exercise is good for you, so don't get discouraged!The most important thing to remember about exercise is that you should pick something you enjoy doing first, and then worry about whether or not it's the best exercise for you later.The biggest mistake that most people make when they start an exercise routine is the choice of exercise. Most people start out excited, and they pick a really hard exercise routine to start out. They also tend to pick the type of exercise that is recommended to them, instead of one that they enjoy.The upshot of this approach is that people lose momentum, begin to hate their exercise routine and eventually quit altogether.It is impossible to overstress how important it is to avoid doing this. An exercise routine you enjoy doing and completing is invaluable starting out. A little exercise can make a difference in your health and fitness, countless studies have shown that people who only get one hour walking a week have better health than those who get no exercise at all.Once you get into the swing of your routine you will probaly want to step up its intensity somewhat, but ensure you don't fall into the old trap of stepping it up too much. Say you enjoy riding a bike and you cycle a short distance every second evening, once you become used to this you will find you are able to cycle further, quicker and for longer. At that point the best plan is to stretch your routine to encompass your greater abilites, retaining a challenge when you go cycling.If you feel you are well settled into an exercise program, then to advance you should begin to expand it. If, for example, you walk a certain distance three times a week, aim to walk it four or even five times a week, or maybe increase the distance you walk so as to maintain the challenge.Try to vary your exercise also, this will help avoid boredom. If you become bored doing your exercise then you will begin to get sick of it. So liven it up by doing different exercises.An exercise routine which trains all of your body is obviously a good one, so maybe you should look into getting a membership in a local gym or perhaps buying a body workout machine for your home. By getting a total body workout your whole body will feel, and look, better.Don't allow yourself to get discouraged; you won't always be in the mood to exercise. If you don't feel like exercising, then just take that day off. There is no harm in missing a day's exercise here and there, in fact it can help you prevent become burned out. Just try to ensure the day off doesn't become a permanent break.Even if you end up not exercising for so long that you get out of your routine, that is no reason to give up. Just start exercising again - no matter how much or how little exercise you do, it will always benefit you. Whether you're looking to continue or change your current exercise routine, or you're just starting to exercise again, good luck!Peter Hilsper is webmaster and editor at ROAR Exercise
which is crammed with the best in health information, links and articles. Read more at:
http://www.roarexercise.com/

You know I have always wondered how people of yesteryear, like
Eugene sandow, John Grimek, Steve reeves, Jack Lalanne, Joe Louis, Charle Atlas, and many others that i could mention could
possibly get into such fantastic shape without all these gadgets, gizmos, and late night exercise machines being touted all over your favorite TV stations.I mean let's look at what is happening here! You have got
Ab dolly, Ab rocker, Ab lounge, Abwheel, Ab-this-Ab-that, and
I am not saying that they may not give some results but let's
face it if any one of these was a "cure all" why do they have
to keep coming out with more??????? And why do people keep
buying the latest and greatest thing? Well i will tell you?SALES AND MARKETING! These infomercials have it down to a
science. You will notice all the hard bodies that promote
all these gadgets and here you are back home watching from
your tv saying that if I buy this i can look like him/her and
this will solve all my problems right? Wrong!!! First of all
how do you know the people that you are looking at on tv actually got all their results from the product that there
promoting? You Don't.But psycologically, your saying to yourself, this is the one,
this is what finally is going to do it for me. This is what i
have been missing out on. They hit all your "Emotional Triggers"
and "Hot Buttons". And you make the purchase and and lo and behold you are no better off then where you started from.I will give you an example: (6 pack abs). Before they came out
with all this inform ation about what to do and not to do regarding situps and crunches, leg raises, etc. people were
just doing normal sit-ups on a board, or having somebody hold
there feet down, not maybe knowing that maybe they are putting
stress on their lower back? A lot of the old time athletes had
tremendous ab development and strength. How do you figure that?
How could that be? How is this possible? I mean god forbid if i
told you some deep breathing exercises could give you some
nice ab development. And you didn't need to invest any of your hard earned money on useless gadgets and gizmos.Well getting (6 pack abs) is more a "diet" thing then any exercise that you could possibly think of. You can do 1,000s
of any exercise you want, and it will strengthen the abdominals.BUT? If you want to see those "ABS" you have to get rid of the
layers of "fat" that are covering them. END OF STORY!!!!!!!
And that has to be done for the most part through proper
dieting and calorie manipulation. I don't care what contraption
you buy it won't help if your diet isn't right.Getting Back To Basics: In my opinion a "Boxer" is one of the best conditioned atletes out there. Especially if you look back at the old timers going (15-3min rounds). And going back to John L. Sullivan days maybe more than that. Think about the
monetary investment? A jump rope $10? no money, run in place.
Start throwing your hands out like you are sparring, keep
moving around, side to side, back and forth, go down to the
floor do some sit-ups. some leg raises, jumping jacks, jog
around the block, sprint from telephone pole-telephone pole.
How much money have you invested?How did they do this? a Jump rope, combat boots for running,
some calisthenics, and a makeshift heavy bag. What no hi-tech
equipment? No fancy gadgets? And these guys were in great shape?
No way!!!! Oh yes they were, and you can too.The point of all this is before you spend your money on all
the things outside yourself, "think" how did people before me
get into tip top shape, you already have what you need. The
latest and greatest fad is not going to do it for you.I have a set of stairs about 12 of them from the first to second
floor of my house, I make it a point to run up walk down about
20 sets everyday. I challenge you to do this and then tell me you need to go out and buy a treadmill, gazeelle, cross-trainer,
or whatever else you can think of? No set of stairs? Go down
to a local football field and run up and down bleachers, you will get my point.Look I am not against new technology, I am just more into common
sense and "GETTING BACK TO BASICS"Who else wants to get in shape fast!?
I need your advice! "FREE REPORT"
by visiting: http://AskYourFitnessQuestion.com

For most of us we live in a black and white world. Good vs. evil, right vs. wrong. For a few of us the shade of grey is more appealing. In the world of fitness and exercise most people, novice and advanced exercisers (athletes) there is generally a correct and incorrect way to exercise. Just as in any other specialty or business there is much research that goes into doing the right thing from the wrong thing. There are consequences from doing the wrong thing and rewards from doing the right thing.In fitness and exercise there are a scant few of us that understand the right way to exercise from the wrong way to exercise. Much research is done and continues to be done and interpreted on the correct way to exercise, the beast way to fire the muscle or the fastest way to burn fat. But there is a very scary reality at play here. There is so much miss-information and so many accepted ways to do things, the wrong way, that when you see people doing the proper exercises it looks wrong to you.But you are not at fault. Coaches, Trainers and other people that should know better have swayed you to the dark side. A thought process called gym science prevails. Gym science is not science at all, it simply states that if that fit or pretty person over there is doing that exercise it must work, never mind that the exercise they are performing is dangerous and injurious. To further sway your thought process exercise machine manufactures continue to make new and fancy machines to place in the gym or your home. These machines generally force you to move in a specific pattern, this pattern conversely is horribly damaging to your joints and is posturally inefficient. Why do we continue to recommend the same exercises that hurt us.It shock's me that Personal Trainers continue to recommend dangerous exercises to random people in the gym with absolutely no regard for the consequences of those exercises. There is not a day that goes by that I do not have people in the gym stare at me performing "correct" exercises. I must look like an alien, what strange exercise am I performing on one leg. Why am I not jerking the weight or using momentum, or swinging. Why do I never use the seated machines but I sure hog the cable machines that allow me to stand and do not control my movements, I control my movements. Right exercise is so right it looks wrong.Yet for some reason trainers do not keep up with science and research. Only a few certifications require any con-ed and much of it is through that certifying company. If you are a trainer reading this, read. Read anything and everything pertaining to fitness, wellness, biomechanics and kinesiology. It must be research based and unbiased studies and articles from experts in their field. Go to seminars often. Muscle and Fitness, Men's health and Self do not count. If you are an exerciser or athlete try to find a trainer with current certifications that require con-ed, preferably a four year degree and when in doubt ask for references or a resume. Go online and research that trainers fitness certification.I challenge everyone to open up to new exercises, we open ourselves to new technology daily. Technology has allowed us to better understand the body and what exercises are safe and effective vs. what we did in the past with no real reason why, but hey that big guy did it so it must work!Bryan Fass, BA, ATCL, CSCS, NREMT-PBryan Fass holds a bachelors in sports medicine, is a Certified / Licensed Athletic Trainer, Nationally Certified Strength and Conditioning Specialist, Nationally Registered Paramedic. Bryan is also a highly skilled soft tissue and Myofascial Release therapist, And has over 10 years of experience in clinical and fitness settings.Precision Fitness is an advanced personal fitness, corrective exercise, post-rehabilitation, and sports performance facility with locations in Cornelius and Mooresville.
http://www.lakenormanfitness.com

Back when I was young and living on my parents' farm, there always seemed to be plenty of tasks that were reserved for the low man on the totem pole. And you guessed it. That low man was me. Picking up and piling sticks seemed to be one of my dad's favorite tasks for me, and quite frankly, it was one of my least desired jobs to do. Funny how that works. Anyway, every time my dad would tell me to go out and complete one of these undesirable tasks, I would respond with the requisite whining, complaining, and carrying-on that usually comes from a young person who is having to do something he/she doesn't want to do. Nonetheless, I would slump off and begin my task, usually in a half-assed manner. Then I would rush in and tell my dad I had completed my task. He would go out, check it, and 9 times out of 10, he would make me go back and redo, complete, or what-have-you some of aspect of my job. He would always tell me, "It is much easier to do it right the first time." This is a lesson that did not sink in until some years later. Now, however, I fully embrace my father's philosophy, in part, because on a daily basis I see the same issues/attitudes I had as a young person showing up in how people approach their exercise programs.It seems nowadays people are in such a damn rush to get nowhere. I can see it on their faces when they walk in the door at my facility. They are either still at the last place they were or they are already at the next place they are going. They have already set themselves up for a very unproductive training session. What it really comes down to is that they are just there to "do" their exercise and are not really in touch with their personal reason(s) for being there. They just know that "everyone" says you should exercise because it will help you stay healthy, lose fat, etc. When you just "do" something, 9 times out 10 it will end up like my boyhood projects -- half-assed and in need of correction or finishing. This is when frustration sets in for many people. They just can't seem to understand why they are not getting what they want from their exercise program.I could train two similar individuals who perform the same exercise with exactly the same form; however, they will not get the same result because one of them is a "doer" and one of them is a "performer". You may be asking yourself, "Troy, what is the difference?" To put it simply, since your brain tells your muscles what to do, there is a connection between the two. This is typically referred to as the "mind-muscle connection"(the mind-muscle connection to put is simply is paying attention/focusing on the muscles that you are using to perform a particular movement. Another way to look at it would be the mentally focus on deliberately contracting/lengthening the proper muscles throughout the entire movement). Although there is little research on this phenomenon, it does exist and has been proven through vast amounts of anecdotal evidence from people who are extremely successful with their exercise programs.
I feel there are two main differences between the "doer" and the "performer".1) "Doers" are not mentally available. They are either thinking about their previous engagement or they are already planning for their next engagement. Either way, they are not focused on the task at hand and have eliminated the possibility of having an optimal training session. "Performers" come prepared to get the most out of their training session. They concentrate on their exercises and utilize the mind-muscle connection to the fullest extent possible.2) "Doers" do not have clearly defined goals. If you do not know why you are doing something and do not completely commit to achieving it, then there is a very high likelihood that you will never attain it. "Performers" do have clearly defined goals which are important to them to achieve. Thus, they approach every training session with the desire to make progress on reaching those goals.This is not to say that "doers" are completely wasting their time. They are accomplishing some physical work, which is what training is in its most basic form. Although "doers" may have a murky idea of what their goals are, because they lack the mind-muscle connection, they often become frustrated with their progress and quit altogether prior to achieving their goals.
"Performers", on the other hand, use the mind-muscle connection to make steady progress toward their goals. In order to achieve their goals, they learn which exercises are most appropriate to achieve their goals and the proper methods for performing those exercises. They strive to gain an understanding of how their bodies function, not only during their training sessions, but also during their nutrition and recovery periods as well. To put it bluntly, "performers" actually care about accomplishing their goals/objectives and put forth the effort necessary to do so, while "doers" just are there putting in their time.Tips to Help YOU Become a "PERFORMER":1. Set goals and then reinforce them to yourself on a daily basis. I recommend using the SMART Goals technique. Specific, Measurable, Actionable, Realistic, and Trackable.2. Slow down. There is no need to get wrapped up in the "I want it yesterday" attitude of our society. "Rome was not built in a day" and neither will you achieve your goals in a day or even a week. Training/Exercise is a physical skill that has to be learned. Take your time and learn the right way to do what you are doing. You will be amazed at how much more productive your training sessions will be when you are able to do this.3. Remember that just like any other learning curve, this one varies from individual to individual. Do not get frustrated because it takes you more time to learn something than others.4. Mentally prepare yourself for your training sessions. There are many ways to do this such as listening to music (personally, something like Metallica suits me) or repeating a special personal phrase. "I am going to have the best workout of my life" is a good one. Anything that will get you in the proper mindset to have a great workout will work.5. Training does require you to think about what you are doing while you are doing it. Additionally, it is a proven fact that mental awareness during exercise also carries a beneficial crossover to other intellectual activities.The three main points that I would like everyone to take from this article are:1) It is extremely important to set goals that are "YOURS" not someone else's. That way you will know EXACTLY why you are training.2) Training/Exercise is a learning process so just because you do not "get it" after two repetitions of practice does not mean that you will never be able to perform that exercise. If you put the appropriate level of effort into doing your exercises properly, you will be rewarded by achieving your goals.3) Training does require you to "be there" mentally in order for you to achieve optimal results. If you always bring your "A" game to each training session, you won't be disappointed with the results. My dad was correct. It IS easier to do it right the first time.Troy M. Anderson, B.A., PES, CPT, is the owner of Integrated Evolution, LLC, in Tempe, AZ. The #1 goal of Integrated Evolution is to help clients and members achieve levels of strength and performance they may have thought were impossible to achieve, by providing the education and support to facilitate those goals. My philosophy is "if given an opportunity, there is always a solution." For more information about training for strength or performance enhancement, subscribe to my FREE newsletter go to http://www.integratedevolution.org Troy maybe contacted at integratedevolution@cox.net or called at 480.227.8090.

Hiking along a rocky trail, two of the three friends carefully picked their way from rock to rock. But one leaped from rock to rock, bounding by the others like a gazelle running and leaping from rock to rock. Never missing his footing, the others wondered at his almost supernatural grace and skill. "How does he do that?" they thought.When most people think of physical fitness, they think of strength and cardiovascular fitness. If they are really thinking about it, they'll add flexibility to the list.But there's something few people think about when working out, a missing component of physical fitness. You can't get it just by lifting weights or running on a treadmill.The missing component is agility.Agility is what let my friend run rings around us, leaping from rock to rock along the Pedernales River in Texas. Agility is what you see in top athletes who make great skill look effortless. Agility is what helps a ballet dancer make it look effortless. Agility is how Jackie Chan can still do martial arts even while he is rolling over tables, bouncing off walls, leaping between the rungs of ladders.I didn't understand that until years after the hike along the Pedernales River. Now, after doing martial arts for almost 30 years, I understand. When you watch someone who moves with grace and skill, you're seeing agility.Have you ever had an experience where you felt clumsy?Have you ever fumbled the ball, or tripped over your own two feet?Or have you ever seen someone who is in great shape, but they just can't coordinate, they can't move?The missing component of physical fitness is agility.If you just do weights or cardio, you're not going to develop agility. If you want agility, you have to move, and you have to adapt on the fly to changing (and often intense) situations.Some sports and fitness activities promote agility more than others. For me, martial arts gave me agility. I've been dong WingTsun Kung Fu(TM) for 25 years, and martial arts in general for almost 30. I have to be able to adapt to what an opponent is doing quickly and perfectly. I have to seize the advantage, gain and maintain dynamic control. I have to stay balanced and graceful even while moving rapidly and adjusting to the changing dynamics of sparring.Many other sports really develop agility as well. Basketball, tennis, soccer, hockey, skiing, snowboarding... they all develop and require agility.If you're not doing something to develop agility, today is a good day to start. You'll be amazed at the difference increased agility will make in feeling physically fit. Before long you'll move with the grace of a cat, you'll bound like a gazelle.Don't just lift weights and do cardio - get out there and do something to increase your agility as well. Get together with some buddies for basketball. Go play some tennis. Take up martial arts. Agility will give you the ability to actually DO something with all of the physical fitness you've been developing. You will feel better and move better, and you will probably have a lot more fun than just running on a treadmill or lifting weights!Copyright 2005 Mike AdamsMike Adams owns WingTsun Kung Fu schools in Illinois, Indiana, and Iowa - Dynamic Martial Arts: http://www.dynamicwingtsun.com/
Mike also runs Fitness.com, an online fitness equipment catalog: http://www.fitness-catalog.com/

In the first article in this series (http://tinyurl.com/8ztbo), we gave you an overview of the stages of change in Prochaska's Transtheoretical model. The first three of these stages are all about getting started. They apply to anyone who's not actually regularly exercising at the moment. If you were active in the past, but don't now (i.e. you're in the "Relapse" stage), then, motivationally speaking, you're in one of these stages. Just as a reminder,
the stages are:- Pre-Contemplation: When you're not active, not thinking about it, and really don't see why you should be;- Contemplation: When you're thinking about getting active, but not quite ready to get around to it yet; and- Preparation: You've thought, you've decided, and you're making arrangements as you read this ? you're just about to start, honestly!PRE-CONTEMPLATIONIf you're at the Pre-Contemplation stage, you don't really want to change. Others might have said you should, or you may have read something about why activity's supposed to be good for you, but deep down, you're not convinced. As far as you're concerned, there's nothing wrong with your life exactly as is.If this sounds like you, I invite you to take a candid look at your life. Are you truly happy with how things are? Look back over where you are now compared to where you were ten years ago. If the same trend continued for another ten years, would you honestly be happy with where you'd end up?If so, congratulations! You're the only person who knows what's right for you, and no-one, including me, can tell you how you should feel about it. If there's nothing you'd like to change about your exercise habits, you probably don't need to be reading this article. If you find, however, that there are things about your life that could be better, let yourself think about them. What's not exactly the way you want it?What would your life look like if it *was* the way you wanted it? What would you feel like? You don't have to do anything right now to change ? just let yourself think about what could be better.CONTEMPLATIONIf you're at this stage, you know you want to make a change, and you're thinking about what your life might be like if you make it. You're not quite ready yet though, and that's OK. Instead of beating yourself up for not having started yet, take a deep breath and give yourself a chance to really explore why you want to get more active.What exactly do you want? To become healthier? Stronger? To slim down or tone up? Why do you want it? What difference will it make in your life? These are questions that will help to make it easier to stay motivated in future.Think about how you could turn what you want into a specific, measurable goal. Ensure sure that goal is big enough to inspire you, but realistic enough that you don't believe it's doomed to failure from the beginning. If you have a *really* big goal (for example, to lose a large amount of weight, or to compete in a sporting event), think about breaking it down into a series of smaller goals.Consider starting a fitness journal to answer these questions (if you already keep a journal, just write them in there). Once you're sure you're crystal clear on why you want to exercise, you'll find yourself moving naturally into the next stage ? your 'why' will drive you to thinking about the 'how'PREPARATIONAt this stage, you've decided that the need for change is stronger than the need to stay the same, and you've started thinking about how to make it happen. You might contact a gym, call a personal trainer, or just decide to go for a regular walk.If you're here now, it's time to start exploring how you're going to make your goal happen. There are many ways to be active, and it's important to find what's right for you. The quickest way to kill your motivation is to just throw yourself into the first exercise programme you come across and expect willpower to keep you going. Willpower may be a factor, but
your programme also needs to be enjoyable, convenient, and work for your budget. Some possibilities you may want to consider include:- Gym classes
- Dance
- Martial arts
- Mind/body activities like yoga or t'ai ch'i
- Walking/hiking/running
- Cycling
- Swimming
- Weights trainingRecord your research and thoughts in your fitness journal. If you can't find anything that sounds like it will be convenient, enjoyable and affordable, think about consulting a fitness professional. Chances are, if you understand where you want to be and why, as you start investigating how you can create routines that will get you there *and* let you enjoy yourself when you do, you'll find yourself itching to get started.Which is when you move into the next stage - Action.Copyright 2005 Tanja GardnerOptimum Life's Tanja Gardner is a Personal Trainer and Stress Management Coach whose articles on holistic health and relaxation have appeared in various media since 1999.To read more articles like this one, please subscribe to Optimum Fitness News at http://optimumlife.co.nz/Newsletter%20Signup.htm. To find out more about how you could benefit from online personal training, please visit http://www.trainerforce.com/optimumlife/.To find out more about holistic fitness and stress management please contact Tanja on tanja@optimumlife.co.nz