Exercise Guide

Are you looking to change the shape of your body or trying to lose belly fat without joining a high priced gym? If so, try this high energized cardiovascular fitness routine that that was developed by Keli Roberts.

With this 10 minute exercise routine you can burn up to 150 calories every single day.

The first two minutes of this fat burning routine is: Jump Rope - Begin by performing two jumps for each turn of the rope. Safety: Use the correct size jump rope and always land softly on the balls of your feet (that is the upper part of the bottom of your foot). Keep thinking I am losing weight.

Minutes two to three: Squat Thrust into a Push Up. The proper technique for this exercise is to stand with your feet shoulder width apart and your arms strait down next to your sides. Slowly squat down with your head forward and bring your hands to the floor just outside of your feet. Your hands should be pointing forward as well. Then in one movement, push your legs back and out behind you (into a pushup position). Perform one strict pushup and then jump back into your squat position and then stand back up. Keep thinking, the fat is vanishing.

Minutes three to four: Jump Rope with only one jump per turn. Keep thinking, The fat is melting away.

Minutes four to five: Back to the Squat Thrust and Push Up only this time you are going to add the Side Plank. After completing your squat thrust and push up, you are going to lift and rotate your left arm off of the ground and over your head. Your left foot will rotate and rest on top of you right foot. And you will rotate your neck so you are looking up at your ceiling. Rotate back to the center and repeat on the other side. When finished, hop back into your squat position, stand up and start again. Keep thinking, no more belly.

Minutes five and six: Jump Rope. Same as minutes three and four. keep thinking, I am losing body fat.

Minutes six and seven: Back to the Squat Thrust and Push Up only this time you are going to add the Leg Lift. This is the same as minutes two and three only this time you will lift the toes of one foot about twelve inches off of the ground only after you have performed your push up. Lower your foot and repeat on the other side. Hop back up to your squat position, stand up, and start again. Keep thinking, goodbye belly.

Minutes seven and eight: Jump Rope. Same as minutes three and four. Keep thinking, my belly is getting smaller.

Minutes eight and nine: Back to the Squat Thrust and Push Up only this time you are going to add Mountain Climbers. Repeat everything as in minutes two and three only this time after your push up, you will quickly jog in place from your push up position. Make sure you bring your knees up to your chest on each rotation. Perform 5 jogs and repeat this entire process. Keep thinking, I am going to lose weight.

Minutes nine and ten: Jump Rope. Same as you first two minutes. Keep thinking. If I do this everyday, I will lose belly fat. Good luck to everyone.

We recommend using a soft padding such as a yoga mat when performing this exercise. This will cut down on any injury and save some of those knee joints for you. If you need more information on gym mats and yoga mats, please visit Ultimate Fitness Equipment - for all of your fitness needs.

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Finding Time in Your Schedule

Many people find summer exercise easy, because there are so many fun activities available when it’s warm outside. But if you live in the North, you might find exercise during the winter much more difficult. I refuse to run outdoors when it’s very cold, the road is icy, or the snow banks have narrowed the road significantly. But I also refuse to hibernate, since exercise helps improve your immune system to help you fight off winter colds and flu, and also gives you energy and a positive outlook. So, here are a few tips to get you thinking about staying active all year long!

Find exercise videos you love, and carve out a space indoors with the equipment you need. I exercise in my basement all year long, and add outdoor activities when weather permits. The great thing about having an exercise video collection, and the right space, is that you have absolutely no excuses! Weather, time of day, long lines for equipment, etc. will not stop you from burning calories! My personal favorites come from The Firm, and my favorite place to shop is Collage Video. Visit my website, www.slimdale.com and click on Links to get there.

The new fall television lineup will be here soon. Use TV commercial breaks! Many people ignore strength training because they feel cardio burns more calories. But adding muscle to your body will raise your metabolism, allowing you to burn more calories all day long. Resistance training also strengthens your bones, and just getting stronger can help you with a multitude of daily activities. So find a book, magazine article, wall chart or other resource showing exercises to work all major muscle groups, and do a set of repetitions during each commercial. You’ll get a 20-minute workout during one 60-minute show!

Join a walking club at a local school, or walk inside a shopping mall. You can window-shop before the stores open so you go right to the store that has the best sales or the styles you love when they are open.

Park farther away from the door and walk. At work, at the grocery store, at the mall; any place where you’re stuck walking outside anyway, just bundle up and get a few extra steps. When indoors, take the stairs instead of the elevator or escalator. You’ll burn lots more calories. You can even try using restrooms, copy machines, etc. on a different floor just to get more exercise. Consider wearing a pedometer and challenging yourself to keep increasing your steps per day.

Use your lunch break if you work in an office. If your company has a gym, use it. Walk outside when the weather permits. If it’s raining or snowing, walk laps around the parking garage or laps around each floor perimeter plus the steps between floors.

Be less efficient! If you live in a multi-story house, take as many trips up and down the stairs as you can instead of saving things to go up or down. At the office, take a walk to see your coworkers instead of always using email. Face-to-face conversation is often better anyway, as it avoids misunderstandings and leads to better bonding and teamwork.

Consider winter sports. Skiing (downhill or cross-country), ice skating, and snow-shoeing can all burn lots of calories. Also, just play in the snow! Go sledding or build a snowman, and make some snow angels!

I hope these tips help you to stay active this winter! Remember, the key to weight loss is to burn more calories than you consume (and weight maintenance is balancing the intake and the burn equally over time.) If you don’t burn calories with exercise, you’ll need to cut your food intake, and that will be especially difficult during the holidays. I personally would rather exercise more and enjoy a few holiday cookies! So get in the habit of exercising consistently now!

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The point is that you know you need to get up, and shape up, but maybe you aren’t sure just where to start. Beginning an exercise regimen seems like a distant goal that can never be accomplished with your busy schedule right? Wrong! Not only is exercise do-able, but it is also necessary for life.
That’s right - necessary for life! Without exercise, your body can never be what it was meant to be. In order for your muscles, heart, and other organs to function at their optimum level, you must keep them strong.

Throw away your diet books

Let’s start by looking back at the issue of diet and nutrition. If you’re one of those people who’ve tried every diet going, you will have noticed that all the books you have ever read about diet had a tiny chapter tucked away in the back somewhere about exercise. It was usually so insignificant; it was akin to the small print in a dubious document.

The news is, that is exactly what the exercise chapter in a diet book is. It’s the author’s disclaimer. “If you do not succeed on my diet, it’s not my fault. You also needed to exercise”.

So, think back to every diet you ever went on and then put on weight later, Stop beating yourself up for being a failure. The diet could never have worked because I guarantee most of them were impractical and impossible to maintain long-term. But, as we all know, the hype surrounding them and the huge amount of advertising gimmicks involved make it almost impossible for you and thousands, maybe millions, of others to resist.

It’s now time to wise up, throw away the diet books, and concentrate on the topic of that one small chapter. Why? Because without exercise it is impossible to be healthy. Our bodies were meant to be moved, and vigorously at that. Sorry, you cannot have your cake and eat it too, but admit it - you have always known that haven’t you? Up until now, exercise may have been a dirty word in your vocabulary, but it’s time to change your perspective

Consider the following:

Do you want to be able to run around, play and spend quality time with your kids?

Do you want to enjoy the countryside with your family? Do you want to ski, hike, roller blade, play tennis or go jogging without feeling as though you are going to die of exhaustion after only a small amount of activity? Are you afraid that you might be sitting on the sideline watching, as life passes you by?

Do you want to reach middle age and beyond pain free, or do you want to sit around with your friends discussing your latest aches and pains and greatest medication to fix them? Isn’t there something better you could do with your time and energy? Of course there is!

Do you long to look in the mirror and not be saddened and discouraged by what you see? Thin doesn’t mean beautiful, but healthy and vigorous is always attractive. Having a fit body also allows us to age gracefully.

(For those of you living abroad) Remember it is difficult to make life changes, but especially difficult if you are an expatriate and new to living abroad. Bear in mind that a coach can get you get motivated and help you to find groups to join and ways to get integrated. Arriving in a strange country where you have no friends can be a lonely time. It’s easy to stay in the house, turn to food and/or television, and calls home for comfort. If you do take this route, you will probably gain weight, be unhappy and get out of shape. But the good news is that this really isn’t necessary! There is lots of support out there for you. I or another coach in your area, can help you find the things that interest you and get you involved.

A healthy Body leads to a healthy mind

Not only does exercise help build the body, but it also
strengthens the mind. Studies show that physical activity actually increases serotonin levels in the brain which in turn
boosts moods and reduces feelings of depression. After
exercising, you will also find that you are calmer and
happier. Researchers report that regular aerobic exercise can
be just as effective as antidepressant drugs and cognitive
therapy in reducing adult depression.

Researchers at the University of Texas’ South-western Medical
Centre, Alberta Children’s Hospital and the
Cooper Institute conducted a study and the results were
reported in January of this year. They found people
who exercised 30 minutes three to five times a week show a 50
percent drop in depression, and even those who exercised moderately registered a 30 percent decline.

“The effect you find using aerobic exercise alone in treating
clinical depression is similar to what you find
with antidepressant medications,” said Madhukar Trivedi, a
University of Texas professor and author of the
study. “The key is the intensity of the exercise and continuing
it for 30 to 35 minutes per day.”

The study, which included 80 people randomly placed into five
groups with varying exercise levels, was funded by the National Institute of Mental Health and fitness equipment maker
Technogym.

Excuses, excuses…

It’s easy to find excuses; and that’s what they are, excuses,
for why you just don’t have time to exercise. You have work to
finish, the children to see to, family responsibilities, calls
to make, or you’re just plain too tired.

However, making time for exercise every day will, without a
doubt enable you to give more, physically and emotionally, to yourself, your family, your work, and every other important
aspect of your life. Even chores are not such an effort if
you’ve had time to do something for yourself first.

Pick up the remote control

…and turn off the television. If you spend only one hour a
day watching television, this adds up to, yes 365 hours a year, or to put it another way, nine, forty hour weeks. Horrifying
thought isn’t it?

We don’t have to spend all day exercising. Studies, such as the one mentioned above, suggest 30-35 minutes per day. That’s
the time of only one half-hour sitcom. It might seem impossible
right now to miss a day of your favourite soap or DIY program,
but within a month of becoming involved in your own life, you will have forgotten all about them.

What type are you?

What sort of sports are you interested in?. Maybe there issomething you have always wanted to do. Make some enquiries$and give it a try! Take lessons, it’s NEVER too late
to start. Once again contact me if you need help finding something.

1. Join your local gym, you will find it’s full of women just like you, especially if you go in the morning just after the school run.

2. If the gym is not your scene, what about horse riding, rock climbing, rollerblading, hiking, Nordic walking or jogging. If you don’t think you’ll keep it up doing it on your own,
join a group or if there isn’t one start your own. Advertise in your local newspaper.

3. Experiment with new things, try to do something every day, weather it’s a trip to your local water park with the family, skiing, a game of squash, tennis or badminton.It can be as light as a walk in the park with a friend or a full on Power Yoga class. Try it all!

But… don’t overdo things in the beginning. The old adage “If it doesn’t hurt it’s not doing you any good” is rubbish This simply means is that you will ache for three days, become discouraged and maybe even give up.

Gently does it.

Build up your routine gently and enjoy every minute of it, before you know what’s happened:

1. Exercise will be an enjoyable part of your life.
2. You won’t get as many colds and flu’s.
3. You’ll have much more energy.
4. That midday slump will have become a thing of the past.
5. You won’t feel so exhausted in the evening.
6. You’ll find that you are consistently in a better mood.
7. You will look and feel more attractive.
8. You will feel more self confident.
9. Your posture and body shape will improve.
10 Your overall health will improve.

Best of all your family will love you for spending quality time with them, and getting out of bed in the morning will be a pleasure because you have so much to look forward to.

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