2009-11-02
Tips for Exercising No Gym Required
If you're anything like me that means you have to prioritize and then re-prioritize mid-day. What ends up suffering? Well I can squeeze in eating healthy because I have to eat anyway - albeit sometimes at my desk. Exercise! Exercise always seems to suffer. Always seems to get de-prioritized when I re-prioritize. Oops. I shouldn't do this but I give it the "tomorrow, later, next time, in a minute" way too often.
I have to trick my brain to get it done. Yes, trick myself. Doesn't speak too highly of me if I can trick myself but hey...it works!
Here are some tips & tricks that work for me:
1. Do it NOW! It sounds stupid-simple but follow your gut. If you feel the urge to run, jog, do push-ups, do a few squats, go for a walk, or go for a bike ride, do it then and there. Don't wait. Sure it's not realistic to go for a 30 minute bike ride when you're at work but there's no reason you can't substitute that ride for a quick 10 minute walk or 5 minutes worth of push-ups and squats. If your boss gives you a weird look, tell him/her that exercise has been proven to reduce company health care costs, increase productivity and workplace happiness by 40+%, and increase motivation by up to 70%!
2. Minimize rest periods to maximize results. I should explain. Resting as in sitting on a chair or chatting at the water fountain is a complete waste of time. I know you social butterflies need this to make your workout bearable but let's be honest, 30 seconds turns into 5 minutes and there goes the workout. Here is how I suggest you rest from now on: jog, walk, do planks, or stretch. Do something low impact! You're still resting but at least you're engaged and getting results.
3. Interval (burst) training supersizes impact (by 2 to 3). I talk a lot about the benefits of interval training to everyone I meet. In fact I personally love this type of training. It's the biggest bang for your buck and helps you improve quickly and break through plateaus. Interval training is one of my Top Tips!
4. Rely on the classics: push-ups, squats, chin-ups, lunges, dips, planks. No questions, these are the best. They use multiple muscle groups, engage your core and stabilizers, are completely free, and can be done Anywhere. Anytime. No Excuses. as I like to say. If you're short on time, stick to these because they're the most effective - no question! [Stabilizers are small muscles that work with larger muscle group to ensure they work properly and can apply speed, distance, and intensity equally. These stabilizers play a key role in keeping you balanced and therefore preventing injury.]
5. Always challenge yourself whether by time, number, or frequency. Can't stress this enough. Challenging yourself = measuring your results which means comparing to previous results. There is nothing more motivating that seeing results and nothing more compelling to keep at it then seeing yourself fall behind. Just imagine your salary was variable: the more you worked the bigger your paycheck and vice versa. Exercise is the same!
6. Work within your time. Simply put if you have only 10 minutes then workout for 10 minutes. Forget doing a 30 minute workout in 10 minutes - it won't work and you'll know you didn't finish it. Do something you can finish. If you can't find a 10 minute workout, contact me and I'll help you find one.
7. Build yourself a “home gym”. I'm bias here because many know me as the No Gym Required girl but you can honestly can get all the workout you need for around $200. For example, you can get a series of bands, weights, balls, steps, and mat (or a pair of NGR Shoes - ha ha) and a combination of the above and do a great workout. The point is that you don't need a $1,000 machine or $400 membership to get in shape. If these help you or get you to workout then by all means use them but they aren't required. A few bands, a good routine, and a kit you enjoy will give all the results you need!
8. Follow a program. Translation: make yourself accountable. Programs can be found online, in books like mine, or via a trainer. Again, if you need help I can point you in the right direction or even send you one but good programs are fairly easy to come by. Most important they make challenging yourself and keeping track much easier + give you ideas and suggestions of things to do. That keeps your routine fun and fresh!
I'm sure you've noticed that most of these tips & tricks are stupid-simple and completely effortless to implement. That's the point. It doesn't take much to improve your lifestyle. Just a elbow grease and desire...
Hope this helps!
Jen
FACEBOOK: http://www.facebook.com/jennifercohen16?ref=ts
TWITTER: http://www.twitter.com/ngr_girl
WEBSITE: http://www.ngrfit.com
2009-10-26
Trying to Eat Organic
Eat natural and organic foods as often as you can.This is fundamental to health and therefore fitness, and I cannot stress enough how important this is. Processed foods and those with preservatives are laden with hidden sugars and fats, many unknown to nature. Even meats and so-called natural produce like fruits and vegetables are filled with antibiotics and pesticides, which are proven toxins. Your body’s food-processing mechanism is just not designed to handle them.
Have you noticed the proliferation of health problems from weird new allergies to rampant obesity and the hormonal-related cancers in women that are just a generation old? These new materials are adversely affecting our bodies, and we keep poisoning ourselves with them because we have come to believe they are normal. They are not meant to enter our bodies, and when they do, they sit in our system and clog it up with junk. They not only have no redeeming qualities, but, worse yet, they make us sick and fat. This is why I follow this “fresh from the ground up” principle. My preference is for things grown in the ground and that subsist close to land, whether that’s fresh vegetables and fruit, grass-fed beef, wild (not farmed) fish, or free-range chicken. And opt for organic whenever possible. Yes, it’s more expensive, but I think we Rock Stars know that our health is worth the investment. And this is a commandment: Know thy food sources whenever possible.
Eating locally and seasonally is always your best bet for your health and for the environment. You know exactly where the produce is coming from and it has not spent days on a truck and in a warehouse before reaching your table! For maximum nutrients, fresh fruits and veggies should be eaten within three or four days of being picked. Your carbon footprint will be reduced, and it’s also more fun and keeps you in touch with nature. I like shopping at markets where selection of the season’s bounty is plentiful. It’s an immediate natural food rush. And one of my favorite summer pastimes is to go pea-picking - ”they’re sweet, tasty, low-fat, and low-cal. Some people like to go apple-picking. You should try it. Apples are one of my all-time greatest hit foods, but more on that later. When you shop in the grocery store, stay on the perimeter where the fresh produce, meat, fish, and dairy aisles are. Avoid the middle aisles, which are stacked with processed foods that might be labeled as “healthy” or “lowfat” or “low-carb,” but in fact often have ingredients used to give them longer shelf life, but are unhealthy. There will be more on that later too. Dubbed so-called “convenience” foods, these products can wreak havoc on your system and make it hard to meet your weight-loss goals. On the other hand, breaking down foods that are natural and unprocessed not only boosts your health and wellness but also burns calories!
Jen
FACEBOOK: http://www.facebook.com/jennifercohen16?ref=ts
TWITTER: http://www.twitter.com/ngr_girl
WEBSITE: http://www.ngrfit.com
Written by: Jennifer Cohen
Have you noticed the proliferation of health problems from weird new allergies to rampant obesity and the hormonal-related cancers in women that are just a generation old? These new materials are adversely affecting our bodies, and we keep poisoning ourselves with them because we have come to believe they are normal. They are not meant to enter our bodies, and when they do, they sit in our system and clog it up with junk. They not only have no redeeming qualities, but, worse yet, they make us sick and fat. This is why I follow this “fresh from the ground up” principle. My preference is for things grown in the ground and that subsist close to land, whether that’s fresh vegetables and fruit, grass-fed beef, wild (not farmed) fish, or free-range chicken. And opt for organic whenever possible. Yes, it’s more expensive, but I think we Rock Stars know that our health is worth the investment. And this is a commandment: Know thy food sources whenever possible.
Eating locally and seasonally is always your best bet for your health and for the environment. You know exactly where the produce is coming from and it has not spent days on a truck and in a warehouse before reaching your table! For maximum nutrients, fresh fruits and veggies should be eaten within three or four days of being picked. Your carbon footprint will be reduced, and it’s also more fun and keeps you in touch with nature. I like shopping at markets where selection of the season’s bounty is plentiful. It’s an immediate natural food rush. And one of my favorite summer pastimes is to go pea-picking - ”they’re sweet, tasty, low-fat, and low-cal. Some people like to go apple-picking. You should try it. Apples are one of my all-time greatest hit foods, but more on that later. When you shop in the grocery store, stay on the perimeter where the fresh produce, meat, fish, and dairy aisles are. Avoid the middle aisles, which are stacked with processed foods that might be labeled as “healthy” or “lowfat” or “low-carb,” but in fact often have ingredients used to give them longer shelf life, but are unhealthy. There will be more on that later too. Dubbed so-called “convenience” foods, these products can wreak havoc on your system and make it hard to meet your weight-loss goals. On the other hand, breaking down foods that are natural and unprocessed not only boosts your health and wellness but also burns calories!
Jen
FACEBOOK: http://www.facebook.com/jennifercohen16?ref=ts
TWITTER: http://www.twitter.com/ngr_girl
WEBSITE: http://www.ngrfit.com
2009-10-16
Reading Body Language
We all communicate with nonverbal cues far more often than we realize. It can be hard to control them and realize what messages we’re conveying to others, but if we get better at reading the body language of people around us, we can also improve at making our own body statements more directive. Here are some common emotions and tip-offs that can help you tell how someone you know is feeling.
• Confidence
You’ll know that someone you see is feeling confident if she’s standing up straight and smiling just slightly. A big grin or an uneasy look behind a smile can signify lurking insecurity, but a small smile is a clear indicator that someone has control of a situation and isn’t feeling scared or intimidated. A confident person will stand tall and join her hands in front of her body (not cross her arms, though) or place them behind her back. If you want to look confident to someone else - ”say, during a job interview or while on a first date - ”these nonverbal cues are especially important to remember and take into account.
• Defense
It’s almost automatic for people to adopt a defensive posture when they’re having a fight or when they feel threatened or attacked. A key indicator of this posture is crossed arms, which communicate a message of being standoffish. People who are feeling defensive or offended might also glare directly at you (if they’re the confrontational type) or avert their gaze and drop their heads slightly (if they’re more timid). If you notice someone adopting this posture, try to change the subject or make an attempt to calm that person down.
• Curiosity
If you want to know more about something, you’ll approach it and pay attention to it. It’s the same way with people. If someone is interested in you, that person will likely make a lot of honest eye contact and square his or her body toward you. Also, think about your personal bubble. You probably wouldn’t feel comfortable letting someone step within range of your bubble unless you liked that person and were also curious about him or her. If someone steps into your bubble, it’s a clear sign that he or she wants to know more about you.
• Anxiousness
If someone is feeling anxious, upset, or nervous, he or she will likely be fidgeting or appear to be agitated. You might notice anxious people biting their nails, picking at their fingers, whistling, tapping on something, or resorting to other nervous habits. These people will also probably have trouble keeping extended eye contract and will seem distracted.
• Relaxation
Sometimes it can be helpful to communicate a message of relaxation even when you’re feeling somewhat anxious. In that case, do your best to avoid nervous habits. Observe other people who are obviously relaxed and notice how they look. A relaxed person will be standing or sitting up straight but still look comfortable. He or she will be oriented toward a specific speaker or point of action and will generally be still. People who are happy and relaxed appear to be in the moment and not distracted or preoccupied.
Got all that? It’s a lot to take in, but with practice, you can quickly become very good at reading other people’s signals and tweaking your own. If you haven’t read my post on people-watching, scroll down and give it a skim because observing other people is one of the best ways to understand body language better.
Good luck!
Jen
FACEBOOK: http://www.facebook.com/jennifercohen16?ref=ts
TWITTER: http://www.twitter.com/ngr_girl
WEBSITE: http://www.ngrfit.com
2009-10-12
How to Kick Bad Moods Forever
I've always been interested in what causes bad moods and how I can get past them. I see a lot of clients, family members, and friends on a daily basis, and I'm amazed at the differences in coping mechanisms. Some people snowball when they have a negative thought - ”"My hair is messed up today" somehow turns into "I've never been attractive," which then turns into "I'll die alone, depressed, and wrinkled." Other people deal with setbacks constructively. They acknowledge the thoughts and events, push them aside, and move on.
What separates the groups? There are a ton of factors involved, so let's look at a few of them.
• Love and Support
It's obvious that you'll feel better if you have people around who love you and think your life is important. If you don't hang around with people like this, try to find some. It might feel like elementary school all over again when you have to search for new friends every day and wonder where to sit at lunch, but when you finally have a supportive network in place, the end result is worth it.
• Confidence
You can have all the love and support in the world, but if you don't have your own, you're sunk. Life is really hard sometimes, and it has a tendency to hit you with a lot of things all at once. You have to believe you'll get through it as a stronger person. How do you do that? Picture yourself being successful. Reinforce that thought. Set a goal, and work at it every day. Look forward to something concrete. Most importantly, let go of others' judgments. You're an expert on yourself. If someone else says something that you feel is harmful, just drop it and embrace what you know instead.
• Belief
There are motivating beliefs and false beliefs. A motivating belief is something like "I can improve communication with my partner" or "I can stick to the workout plan I make." It's an exercise in positive thinking that works. A false belief is like a trick. Telling yourself "Getting a promotion is impossible for me" or "I'm stuck in this relationship for good" is enabling yourself to avoid change that could be good for you. False beliefs are personal limiters. Challenge them, and replace them with motivating beliefs.
These are just a few parts of the equation. Your own situation might be different, but the bottom line is the same. Look to what empowers you and makes you feel good. Find long-lasting changes instead of just temporary fixes. And start today. There's no better time than now to find your own inner happiness.
Jen
FACEBOOK: http://www.facebook.com/jennifercohen16?ref=ts
TWITTER: http://www.twitter.com/ngr_girl
WEBSITE: http://www.ngrfit.com
