Archive for the ‘Overall Fitness’ Category

You Must Crawl Before You Walk

Posted on September 5th, 2009 by mindovermatter

You must Crawl before you can Walk, another old adage that holds true today, especially in the realm of fitness.
This is where “Non-Weight Bearing” exercises come into play. Basically, this means you vs. your body weight: pushups, lunges, pull-ups, squats, dips, etc… I know these are not everyone’s favorites but there is a reason they have been around this long, they work.
These are exercises that can be performed anywhere without the aid of equipment or a gym. If you’re looking to tone, firm, or maintain your physique you do not need heavy weights and or big machines.
These exercises also tend to engage your core and abdominal region, the foundation of your body.
Epiphanies are few and far between; if you think you’re going to wake up one morning and all of the sudden start exercising 5x a week, think again. It takes discipline, hard work, dedication, and time.
You can’t build a better body or lifestyle overnight. Start with subtle changes first, they have a much higher success rate and a longer lasting effect. One step at a time, set short term goals first before setting long term ones. At first focus on the little things before completely revamping your life.
Don’t try to reinvent the wheel, more specifically reinvent yourself. There are no magic bullets or magic potions that work. If that were the case, everyone would be walking around looking like Katherine Zeta Jones, or whomever you want to fill in the blank with.
Don’t expect overnight change, expect dedication and discipline and your expectations will be met.
Mind Over Matter Health&Fitness; we are a Manhattan based in-home personal training service providing fitness professionals to you in your home. We offer a variety of disciplines including training, yoga, Pilates, and boxing, all under one umbrella.
When you train with one of our professionals you get access to every other discipline. Variety is the key, after engaging in the same discipline over a sustained amount of time you body stars to plateau and the exercise looses its overall impact. Don’t be afraid to try something new.

Exercise is a Journey, Not a Destination

Posted on May 10th, 2009 by mindovermatter

We’ve all heard it before, and yes it is contrived, clichéd, and hackneyed. However, the reason you keep hearing this is because it is true. The “Journey not a Destination” philosophy has been with us much longer than fitness has, and when undertaking fitness as a discipline, this philosophy holds true.

Like any other life altering discipline that an individual takes on it should be looked at as a journey, and fitness is no exception.

When fitness is done the right way it should be something that becomes part of the rest of your life. If you are looking for life long success, then it would stand to reason that fitness should be life long.

While every individual should have his or her short term goals everyone needs to have overall health and wellness as a life long goal.

Let’s be honest, most people get into shape just for that wedding, reunion or vacation. It’s good to have a focus, but more times than not once those events are over or once that short term goal is realized, most tend to fall off the wagon.

What’s the sense of putting in all of that hard work and dedication if it’s all going to be over in a couple of months? Why not take that discipline with you through out the rest of your life.

Take comfort and be proud that you have accomplished your short term goal but do not lose sight of the journey.

Remember those moments along the way that got you to where you are now.

Remember the fun you had, how great you looked, and more importantly how glorious you felt when you were done.

Remember the journey, half the fun is getting there.

There is No Magic Bullet

Posted on May 10th, 2009 by mindovermatter

When one decides to set out on that road towards fitness, you are first confronted with a fork in the road. Already at this point you are setting yourself up for success or failure, whether it’s a conscious decision or not.
Choose the “Magic Bullet” and you are choosing a path to unfulfilled promises and guarantees. Choose the path to fitness as a lifestyle. It will be a much rockier journey, but ultimately one that will help you reach your goals.
If it’s too good to be true it probably is. More times than not, when you hear about some promise to get your body to look the way you always wanted it to, but with half the amount of work, you are probably going to get half the amount of results. If you are not prepared for hard work and discipline then you are not prepared to make any changes to your body.
The “Magic Bullet” approach is appealing because it offers you an immediate solution with little or no discipline. It requires no responsibility. You simply put yourself into a system, and the system tells you what to do. You don’t need to think, understand, or learn you just need to suffer. They some how seem to promise all of the answers some how you never seem to find them.
There’s a reason why the largest concentration of books at Barnes N’ Noble is in the diet section, they don’t work. Use common sense, look for long term health and fitness goals. Prepare yourself for a lifetime of change.

Meaning behind the Reasoning

Posted on April 10th, 2009 by mindovermatter

Before you set out on that journey know as exercise, because after all it is a journey not a destination, you must and have to know one thing, WHY? Why am I doing this, why am I undertaking such an endeavor, why am I making this commitment to myself, and do I want to put myself through all this?

You have to be up front and honest with yourself, you have to be accountable for your own actions, it ultimately starts and ends with you and if you are not completely on board you will be hard pressed to succeed.

That is what the “true meaning behind the reasoning means”. Look deep within yourself and ask, why I am doing this? You should find a reason why and in turn it will all be worth it. Undertaking such a commitment is not easy and neither is exercise. If you are not fully committed to what you’re doing it won’t work.

You have to be willing too make sacrifices, to revisit an old adage, if it were easy everyone would do it. Find that one thing, that one thing within you that is going to “keep that drive alive”, that will provide you with motivation.

There will be plenty of time along the journey when you question yourself, what am I doing? why am I doing this? is it all worth it? Don’t worry or be distracted, that question is to be expected. That is when you refer back to that one thing that enabled you to start this journey in the first place.

Remember why you even got started on this road, what is your source of motivation, of inspiration, and “the true meaning behind the reasoning”.

Top 10 Benefits of Drinking Water

Posted on April 10th, 2009 by mindovermatter

Top 10 Benefits of Drinking Water

• Improve and Increase Overall Energy Levels
• Help You Lose Weight and Raise Metabolism
• Reduce Headaches and Dizziness
• Keep Skin Healthy and Glowing
• Enhance Sexual Performance
• Improve Digestion
• Reduce Hunger
• Boost Your Immune System
• Decrease Recovery Time From Injuries
• Increase Mental and Physical Performance

Nutrition Tips

Posted on April 10th, 2009 by mindovermatter

  1. Add flavor to meals without added fat by substituting low sodium chicken broth for oil or butter when cooking rice and pasta dishes.
  2. Get more fiber and lower your chance for heart disease by exchanging whole grains (brown rice, quinoa, millet) for white rice and cous cous.  Cook them like rice and add to soups, salads, and stir-fries.
  3. Add “no salt added” canned beans (easier and just as healthy as dried beans) to any meal for an economical and tasty fiber and protein boost!
  4. Yogurt is a healthy choice, but be sure to get plain low- or non-fat Greek yogurt to avoid extra sugar, then sweeten naturally with stevia, honey, or berries. 
  5. Answer your cookie cravings with healthier cinnamon graham crackers!
  6. Candy doesn’t have to be off-limits, but control your portions by enjoying a 60 calorie Tootsie Pop or even two Mini York Peppermint Patties (100 calories/2 g of fat). 
  7. Veggie chips aren’t as healthy as the look!  Make your own by spraying pieces of kale with cooking spray, sprinkling with sea salt, and baking at 350 for 10-15 min.
  8. Avoid the calorie and sugar surprise of smoothies by making your own! Mix in a blender 1 container of 0% Greek yogurt, ¼ cup skim milk, ½ cup frozen fruit, 1 packet stevia, ice as needed.
  9. Eat breakfast! It is the easiest way to lose weight, start your metabolism burning at full speed and prevent over-eating later on in the day!
  10. An ideal lunch or dinner plate is ½ veggies, ¼ lean protein like fish, chicken or tofu, and ¼ complex carbohydrates.

Brought to you by Amy W. Shapiro, RD CDN
awsnutrition.com
amy@awsnutrition.com

"If It's Not Fun, It's Not Done"

Posted on April 10th, 2009 by mindovermatter

No Pain, No Gain, the person who came up with that mantra was sadly mistaken, if you’re performing an activity that is causing pain, STOP! Chances are you’re doing something wrong. Exercise should be fun and enjoyable, something to look forward to, dare I say… the highlight of your day.

pilates

 

Some Quick Tips

Work Out with Friends
When you set a date to meet a friend in the gym or park, right away you establish accountability. Your friend is counting on you and more importantly looking forward to the workout, sort of like a “Grownup Play Date”. Like most things it’s always better when with a buddy.

Try Different Activities
Can you imagine performing the same discipline over and over and over again, you’ll start to feel like a broken record. Switch It Up, variety being the spice of life. Besides your body will start to plateau if you do the same routine over and over again, lessening its effects.

Play Team Sports
Remember kickball as a kid, what about little league? In case you’ve forgotten they’re still fun; “Return to Youth” and enjoy you. Besides many of these leagues are co-ed, you might make a new friend or even more, you won’t know till you try.

Take a Trip
Go on a vacation that doesn’t consist of lying around on a beach for 8hrs a day or eating the 24/7 buffet on a cruise ship. Be active: hiking, biking, swimming, white water rafting, skiing, etc… It can be challenging, rewarding, and above all else fun.

Give Yourself a Treat
If you’ve accomplish your fitness goals for the week indulge a little, remember just a little. Anyone who’s exercised knows that that piece of cheese cake tastes so much better if you earned the right to eat it. Or maybe go out and buy yourself something nice, because now it actually fits.

Why Do I Want to be Fit?

Posted on April 10th, 2009 by mindovermatter

Before you set out on that journey known as exercise, you first must recognize that it is a journey — not a destination. Secondly you must know WHY you are going on this journey! WHY are you waking up earlier to work out? WHY are you caring about pushing yourself past your comfort zone? WHY are you making this commitment?

You have to be up front, honest and accountable with yourself BEFORE you begin this journey! After all, if you are not completely on board with your WHY, you won’t have as much motivation to succeed.

yoga-dark

Yes, if you want to get into tremendous shape, you need to use the power of your mind, not just the power of your body.

After all, there will be plenty of time along the journey when you will find yourself exhausted, busy, overwhelmed with other things to do — and you will find yourself questioning: WHY do I need to take the time to work out? WHY is working out so important?

With your WHY in place, you’ll be more willing too make those needed sacrifices and put in that extra effort.

So before you begin your journey, TODAY take that time to find your WHY.

I promise that when the time comes that you feel ready to give up — as it will — you will simply refer back to your WHY, and will find it much easier to keep your drive alive!

The True Meaning Behind the Reasoning

Posted on April 9th, 2009 by mindovermatter

Before you set out on that journey know as exercise, because after all it is a journey not a destination, you must and have to know one thing, WHY? Why am I doing this, why am I undertaking such an endeavor, why am I making this commitment to myself, and do I want to put myself through all this?

You have to be up front and honest with yourself, you have to be accountable for your own actions, it ultimately starts and ends with you and if you are not completely on board you will be hard pressed to succeed.

That is what the “true meaning behind the reasoning means”. Look deep within yourself and ask, why I am doing this? You should find a reason why and in turn it will all be worth it. Undertaking such a commitment is not easy and neither is exercise. If you are not fully committed to what you’re doing it won’t work.

You have to be willing too make sacrifices, to revisit an old adage, if it were easy everyone would do it. Find that one thing, that one thing within you that is going to “keep that drive alive”, that will provide you with motivation.

There will be plenty of time along the journey when you question yourself, what am I doing? why am I doing this? is it all worth it? Don’t worry or be distracted, that question is to be expected. That is when you refer back to that one thing that enabled you to start this journey in the first place.

Remember why you even got started on this road, what is your source of motivation, of inspiration, and “the true meaning behind the reasoning”.

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