The Three Basic Rules for Fitness – And For Life!

I've been a personal trainer (and trainer of trainers) for more than 30 years. Letely I've been thinking about a new, metaphorical and spiritual way of looking at my basic workout rules.

I have three rules that I'm always repeating during workouts. My students can tell you that I'm the biggest nag about these three – Number One: Abs are always on; Number Two: Breathe; and Number Three: Nothing less than perfect form is acceptable. It's mean in good fun, but these rules help to insure that my clients' workouts are safe, that they will get better results – and that they will develop good fitness habits that will last a lifetime.

But it has occurred to me that I could look at these same rules in a more spiritual way, and see them as "rules for life." For example, the abs are obviously associated with the body's core – and the rule is that they should always be engaged in the gym. Well, I asked myself, what is my Spiritual core? What is the center of my being, so to speak? I would say it is my authentic self, which is expressed by my personal values. Your personal values ​​support and stabilize you (just like your abs) and they should always be "on." So this is rule Number One: Always be true to your authentic self, and keep your values ​​engaged in every choice you make.

Workout rule Number Two is "Breath." All the mind / body traditions – like T'ai Chi, for example – teach us that breath is a metaphor for "being in the moment." We may say that while having rules gives us structure and consistency, we must also be flexible. Every moment in life brings us a new experience – which we will miss if we are too fixated on a past experience or anticipated future. You gotta "be here now!" Life rule Number Two: Pay attention to the beauty of this moment, and flow with what is actually happening in the present.

Finally, workout rule Number Three is "Nothing less than perfect form is acceptable." Here's the thing – if you use less than perfect form, then by definition you are compensating – using an inefficient movement pattern. All compensation patterns usually lead to wear and tear. Carlos Castaneda once wrote that his teacher Don Juan told him that his Spiritual path was called the path of impeccability – to treat every moment as if it were his last, most precious moment. Do not waste any moment. Make choices, not decisions. Be courageous, not timid. Love many and much, and avoid judgment. This is life rule Number Three: Be Impeccable with your life – do not waste even a moment.

So as you engage in the "exercise of life," here are the three basic rules that will strengthen and protect you – and get you good results:

1. Always be true to your authentic self, and keep your values ​​engaged in every choice you … Read More

2018 Aerobic Worlds – Line-up of champions – We are Gymnastics !

FIG Official – 15th Aerobic Gymnastics World Championships – Guimarães (POR), 1 – 3 June 2018.

Among the athletes competing at the 2018 Aerobic Worlds figure fifteen who have already earned at least one title from The World Games or the World Championships in one of the Individual, Mixed Pair, Trio or Group categories. In addition, five former champion ensembles line up in the Aerobic Step and Aerobic Dance disciplines.

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Giving Some Use To My Gym Membership

via EHDome

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#female #fitness #models-010

via Healthy Magpa – massively discounted exercise and fitness equipment

Posted by 39ff7a173a9340deab86524f2508fd0e on 2013-09-07 10:03:30

Tagged: , exercise , equipment , fitness , reviews , home , gym … Read More


Posted by M. Jalón on 2013-09-10 06:31:18

Tagged: , curso , pilates , aerobic , Porcuna … Read More

Top 5 Characteristics of a Good Weight Loss Plan

A great weight loss plan strikes a good balance between a healthy diet and an active lifestyle. It sounds so simple in theory, yet most of us who want to lose weight find it hard to stick to this philosophy alone. What’s worse is that we have read a tumultuous amount of literature regarding the “proper” or the “best” way to lose weight, and, somehow, we end up confusing ourselves even more.

When you make a commitment to lose weight, you have to make sure that you’re choosing a healthy weight loss plan. You may ask how can you ensure that the weight loss plan you’re about to make is the right one that will work for you. Well, simply put, it is all about watching what you eat and making sure you are engaged in an active sports or exercise program. For people who are bordering to obesity, it is best to consult a health fitness coach or a nutritionist to ensure that you get professional advice on the best weight loss plan that will suit your needs and lifestyle. However, for people who have gained a bit of weight and are wanting to live a healthier lifestyle, here are the top five characteristics of what constitutes a truly healthy weight loss plan.

1. Proper Nutrition Over Single-Item Diets

There is no short cut to healthy eating. For your benefit, simply avoid any weight loss plan that urges you to eat only one food item. Most people are under the impression that if we eat only foods that will increase fiber or protein intake, we’re good to go. It is worth emphasizing that healthy weight loss means eating a well-balanced diet from all food groups. Starving and food deprivation will definitely crash your system in the long run. You may lose weight temporarily but this will only encourage an unhealthy relationship with food. The key thing to remember is moderation.

2. Calorie-Conscious Diet Plan

Being mindful of what you eat is the first step to healthy eating. The best way to do this is to follow a plan that allows you to track your calorie intake. Being aware of how much calories you take in is an essential part of losing weight. A lot of us find it tedious to count calories. However, a healthy weight loss plan ensures that you get just the right amount of calories your body needs to burn energy. There is no need to eliminate caloric foods in your diet. Just choose a diet program that makes it convenient for you to calculate the number of calories you need to lose a certain amount of weight. Reading food labels is a good start.

3. Portion Management, Water Intake, and Weight Loss

Aside from calories, a good weight loss plan should encourage you to cultivate portion control. Again, there is no need to deprive yourself of food. A good weight loss plan allows you to exercise your inner discipline to consciously eat in moderation and … Read More

BEFORE – Weight loss pictures

Circa May 2002. My height weight was 275 (Recorded in March/April 2003), but I was not yet 275 in this picture (Most likely 250 or so???) – Weight Loss set;…

Posted by Let’s Get Decadent on 2008-03-06 18:08:16

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Step Aerobic Choreography Made Easy Vol. 3 Bild 8

Step Aerobic Choreography Made Easy Vol. 2 Bild 5

Posted by on 2013-06-23 14:40:44

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Get Pumped About Personal Training Certification

Considering a personal training certification program? If so, you’re on your way toward a rewarding career. “Receiving my BA and MS in exercise science, as well as my Certified Strength and Conditioning Specialist (CSCS) and Certified Personal Trainer (NSCA-CPT) certifications through the National Strength and Conditioning Association is without a doubt, the foundation of my career path and an immediate career in the fitness industry,” says Patrick M. Pilege, president of Optimum Fitness Inc., a booming Omaha, Nebraska corporate personal training company. “Having this education and certifications (NSCA is best in the field) assured me of having a successful career path in industry of personal training and wellness.”

Here are Coach Pilege’s top three to-knows about personal training certification:

1. Train your brain first.

“Multifaceted knowledge learned during the personal training certification process gave me a clear understanding of how the body functions and performs,” notes Pilege. “This gave me the ability and confidence to develop programs and train individuals with very diverse ages, backgrounds and experience levels; including athletes, corporate executives, older adults with special considerations, such as Alzheimer’s and muscular sclerosis, to post rehabilitative conditions such as hip replacements, spinal fusions and knee replacements.”

The consideration that goes into each personal training program is reflective of each population’s life experiences, he continues. “For example, many corporate executives not only need fitness programs that can rejuvenate their bodies but also provide stress relief from the pressures of corporate America. With an older adult, the focus is quite different in that we focus and tailor programs to give them back much of the independence of living they may have lost due to illnesses or injury.”

2. Pump up your networking and business skills.

“Another importance facet of my career path can be related to the networking and contacts I made while undergoing my schooling at Creighton University [Omaha, NE],” says Pilege. “Many of the contacts made have resulted in training clients, business contacts, mentors, and trusted sources of information spanning all areas of the personal training and fitness industry. I think it’s important for students to remember that each relationship made during their schooling may just be that one critical contact that opens a door to greater opportunity for them later in their career.”

3. Maintain a strict education regimen.

“When you are in the business of providing a service to the community it’s important to assure the potential clients that they are getting the best training available for their money,” notes Pilege. “Being able to show highly regarded credentials to the clients lets them know that you are qualified to meet their needs and therefore, every client I meet gets a copy of my resume showing my education and certifications.” Likewise, when Pilege hires trainers for Optimum Fitness, he requires a BA in exercise science or a related field and at least one NSCA or ACSM certification before he or she will even be considered for a position.

“I’ve found that people with a solid educational background and experience … Read More