Seven Reasons Why You Should Do Stretching Exercises By Lauren Miller

When you are feeling tight or stiff, especially from exercise, sitting or standing a lot or doing any kind of one-sided work, stretching can make all the difference in relieving the tension in your muscles and joints.

Following a consistent stretching routine of flexibility exercises will have many benefits.

Most people enjoy doing stretching exercises and they are so easy to implement.

Here are the main reasons why stretching will help you:

1) Improved range of motion - As you age, your muscles get tighter, and the range of motion in your joints can be minimized. This can compromise your daily activities. Regular stretching will lengthen your muscles making you move through your daily activities with ease.

2) Reduced risk of injury during activity - By using simple stretching exercises, your limbs and joints can move further before an injury occurs. The more conditioned your muscles and tendons are, the better they will handle the demands of exercise and sports.

3) Prevent Post-Exercise Muscle Soreness - When you stretch after you exercise, it will aid in the recovery of your muscles, and your tendons and muscles will be in better condition.

4) Improves Circulation - When you stretch, the blood flow to your muscles increases bringing them more nourishment, this is why it helps your muscles recover quicker when they are injured.

5) Relieve Stress - When you are tense, your natural reaction is to tighten your muscles, stretching relieves the tension accompanied by stress and helps bring you to a more relaxed state... it feels good!

6) Reduce Lower Back Pain - When you do back stretches that include stretching your hamstrings, hip flexors and pelvis, you can reduce the tension in your spine that is causing your lower back pain.

7) Improve Your Posture - Stretching the muscles in your back, shoulders and chest can help keep you in better alignment so you stand straighter. Because your muscles work in pairs, stretching can aid those muscle imbalances that cause you to slump.
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Lauren Miller is a Professional Life Coach and Certified Personal trainer who specializes in coaching for weight-loss. Her company is Your Partner For Change. Click here to receive a free copy of her e-book, "Stretching Exercises".

Sponsor Message: If you've not done so already, grab your copy of the world wide best-seller 'Maximize Your Metabolism' by fitness expert, speaker, and author Christopher Guerriero.

-Do you have anything else you would like to share on the topic of proper stretching as it relates to exercise? Please join the conversation by leaving a comment.

Are You Looking For a Fat Blasting Cardio Workout? By Lauren Miller

Are you doing hours of cardio each week but the weight is not coming off?

Hands down, experts in the fitness industry are saying that High Intensity Interval Training (HIIT) will give you the greatest benefit for fat loss, heart health, and muscle retention than long, steady state cardio. So what does that mean, what is the explanation and how do you do it?

High Intensity Interval training is essentially periods of hard work alternated with easier periods of work using a cardio exercise. Our bodies are designed to perform physical activity in bursts of energy followed by recovery, such as running up a flight of stairs or running to catch a bus.

Steady state cardio can help your cardiovascular system as well but it only trains the heart at one specific heart rate range, rather than a variety of ranges. Simply put, HIIT teaches the heart to respond to the different stresses that we may face each day.

Research tells us that variability is key to consider in your training to show improvement down to the cellular level. HIIT is superior to slow steady cardio because you burn more calories after you do the exercise. When you do steady state cardio, you burn calories from the exercise while you are doing it but not afterward.

The bulk of the calories you burn in a day come from your resting metabolic rate (RMR). What happens when you do HIIT, you increase the RMR and that makes a big difference in your fat loss.

You will probably notice the total calorie count on the cardio machine you are working on will seem less with the HIIT workout than the slow steady cardio routine you are used to, but you may feel the workout to be more challenging. Be careful not to pay too much attention to what the calories say on the machine (most of them are not very accurate anyway) rather, pay attention to the bigger picture, and that is increasing your RMR. Focusing on the calories being burned during the exercise is very short sited when working out for fat loss.

Strength training by the way has the same effect on RMR and that is why if you are on a weight loss program it is critical that you include lifting weights as part of the fat-loss equation. Imagine your fat blasting results when you combine HIIT for your cardio workout, strength training, and eating 5 smaller meals spread out over the day instead of 3 larger meals? You'll have done 3 things to increase your RMR!

One key thing to remember... It's not the diet. It's not the intervals or the strength training. It's the synergy between all of these things. I would argue that the biggest factor is your determination to do it all. Just how determined are you to stay the course for all 3... for your lifetime?

Here is are examples of HIIT workouts:

1. Beginners

1) Warm up for 5 minutes using your choice of cardio exercise.

2) Perform the exercise by going at a hard pace or high intensity for 1 minute (about 8/10 your effort).

3) Continue at a slow pace or low intensity for 2 more minutes (about 3/10 your effort).

4) Repeat for 4 more intervals.

5) Finish with 5 minutes of very low intensity (3/10) for a cool down.

6) Complete this work out at least 3 times a week.

2. Intermediate

Use the above workout for beginners except add on an extra interval or two for a total of 30-minute workout. Do the workout 4 times a week.

3. Advanced

Use the same workout above, but vary the intervals, either 30 seconds high intensity (9/10 effort) and 90 seconds low intensity (3/10 effort), or 1 minute high intensity (8/10 effort) and 1 minute low intensity (3/10 effort) for a 30 minute workout.

Doing your cardio workout this way will require you to focus more carefully. To get the most effective cardio workout, you should not be multitasking... give it your full attention, no TV, no reading. Be present and focused. This too will get you better results. You should not be able to carry on a normal conversation with your friend on the next treadmill! Really pay attention to what you are doing!
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Lauren Miller is a Professional Life Coach and Certified Personal trainer who specializes in coaching for weight-loss. Her company is Your Partner For Change.Visit her website at BestBodyMakeover.com.


*brought to you by FitnessandHealthAdvice.com

-What are your thoughts on the ideas above? Is there anything you would like to share that would be helpful?

Staying Positive While Trying to Lose Weight By Lauren Miller

As a personal trainer, and now as a Life/Wellness coach, there is one thing I can tell you with out a doubt.

The people who have achieved lasting success are those who can keep a completely positive attitude and stay focused on their specific goals.

When it gets challenging, even the best laid nutrition and fitness plans won't help if you self-sabotage them with negative thoughts.

Thinking negatively about your ability to change will only attract more negative results into your life.

You may have the best intentions but still, you can't seem to make it to the gym, or blow your diet. In fact, not only do you find yourself eating an irresistible bowl of creamy pasta, but you eat the chocolate cake too!

This is when you are likely to beat yourself up with negative thoughts, like "Why do I even bother? or I'll never be able to lose this weight, I am my own worst enemy!"

How can you think positive and not self-sabotage with negative thoughts when the going gets tough?

Equally, how can positive thinking make you become leaner, healthier and more muscular?

Here is how it works... Your mind has two parts, the conscious and the subconscious.

The conscious part of the mind is for thinking, reasoning, and analyzing. The subconscious mind does not "think".

It simply takes the information, accepts it unconditionally, unquestionably... even if it is not true, it carries out the programming you have given it.

Your subconscious mind is constantly being fed externally everything you read, hear, or see, or it is being fed internally with all your conscious thoughts.

The subconscious mind is the part that stores information to memory and creates automatic behaviors (habits) as well as automatic functions of the body.

What we do automatically (without seemingly thinking about it) are habits. Habits are just patterns... patterns can be changed.

Good habits can make our lives run smoothly and effortlessly. Bad habits can keep you locked in self-destructive patterns. This limits your success.

What your conscious mind is telling your subconscious mind may well be controlling your behavior. If for example, you tell yourself over and over, I can never lose weight, you probably will... never lose the weight!

This is because your subconscious mind will continue to lead you to negative behaviors or habits that support this belief, like missing a workout or sabotaging your diet, so you never lose the weight.

Obviously no amount of positive thinking will work without the action of healthy eating and effective exercising. The important message is that negative thoughts will program your subconscious mind and that will control your behavior, be it good or bad.

Positive goals that are continually reaffirmed in the subconscious mind will ultimately change patterns and create automatic habits towards realizing your goals.

When you make a very focused effort to continually think about a goal, you are reprogramming your brain, which in turn creates new behaviors (habits) that move you physically to what ever you have been thinking and focusing about.

You become successful as positive thinking is followed by positive action. When you do not pay attention to both, it can be very hard to be successful. So try changing from the inside first (the positive thought), and next everything else will begin to follow (the positive action).

It is important to focus your thoughts on what you want to achieve, rather than what you are trying to avoid. Energy follows thought. Taking control of what you say to yourself can re-program your mind with positive goals.

Negative thinking won't go away just by denying it. Figure out where it is coming from, and change it to be more positive. You are in charge of what you think about, and whatever you think about expands... so by all means, think positively!

It takes practice to drop the bad habits and develop new ones that are in line with the new life you desire. What are the habits you have that are keeping you from your goals? What will life be like when you turn those unwanted habits into productive habits?

Take this action step. Become consciously aware of your self-talk. Really focus on it. Catch yourself when ever you say, "I'll try, I should, I can't", and replace it with "I will, I must, I can".

Catch yourself when you think negatively about your ability to change your body, then think of how to rephrase it in the positive. Write the positive thought down and practice saying it.

Listen to how other people talk. Do you know someone you really admire because they always achieve the goals they set? What do you think they are saying to themselves?

Never underestimate the power you have of focusing on what it is you want. You control your thoughts, and you can choose what you want to give attention to. No one else can decide that for you.

Having a mindset that is focused for achieving success can help you find personal growth in all aspects of your life. Learn to stay focused and have the best body you've ever had.
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Lauren Miller is a Professional Life Coach and Certified Personal trainer who specializes in coaching for weight-loss. Her company is Your Partner For Change.Visit her website at BestBodyMakeover.com.

*brought to you by FitnessandHealthAdvice.com

-What are some ways you stay positive in your outlook on staying fit and healthy, as well as in life in general?

Five Exercise Tips to Get Rid of Belly Fat By Lauren Miller

Exercising will build lean muscle and help you burn fat. If you are implementing both a good nutrition and exercise plan you may have noticed you have lost inches and your clothes fit better, even when the number on the scale has not changed.

If you were only dieting and not exercising, you would be losing fat and muscle... not a good solution for flat abs.

When you do lose inches but not pounds, it means you are losing fat and building lean muscle at the same time. This is the best of all circumstances. A pound of muscle takes up much less space than a pound of fat and it looks better too!

But why does that fat around the belly seem to take forever to lose?

Frustrated, many people spend way too much effort on abs specific exercises like crunches, but that is not how you will lose belly fat. You will only get more frustration.

Here are 5 tips that will help you get rid of belly fat:

1) Focus on high intensity combinations of full body exercises.

This will more effectively increase your metabolism, burn more calories, and work your abs and overall core strength at the same time.

You will definitely feel your abdominal muscles working doing exercises such as crunches or leg raises, but if you are looking for the best exercise to lose belly fat, you'd be better off spending your time doing full body exercises like squats, dead-lifts, lunges, push-ups/pull-ups or other push/pull exercises. This should be the primary focus of your workout... you really don't need more than 5-10 minutes working on abs specific exercises.

2) As for your cardio training, if your goal is to lose fat, your best choice is high intensity interval training (HIIT) rather than long steady paced cardio.

When you do the HIIT, your muscles are getting the benefit of building more strength than they would in steady cardio. This causes you to continue to burn calories long after you finish the workout.

Your cardio training does not have to be done on a cardio machine such as a treadmill, elliptical, or bicycle, unless that's what you enjoy. Alternatively, you could do more high intensity bodyweight or resistance training for fat loss. This kind of training gives you more fat burning results in a shorter period of time by comparison. You are still benefiting your heart... perhaps even more so, because you are training at a much higher intensity level.

Other "cardio" examples using high intensity would be jump rope, hill sprints, stair runs, or kettlebell training. Choose whatever works for you, as long as you are ramping up the intensity of your workouts and taking shorter breaks. Have fun and challenge yourself to beat your own record each time.

3) Get strong as you focus on building lean muscle.

Don't be afraid of lifting heavier weights as long as you are not sacrificing your form. As you create a greater demand on your muscles, you will increase your metabolism ... or burn fat. If you are a woman this will not cause you to bulk up, just get stronger.

4) Go to the gym with focused intention and change your exercises every 4-6 weeks.

Stay consistent... week after week, month after month. Don't repeat the same workout each time you go to the gym. If your workout isn't changing, and you are simply showing up at the gym, stop why you haven't seen any results... why would you think your body would change if you haven't ever changed what you do?

5) Review your exercise often by keeping a workout log.

You can do this right in your daily planner, calendar or wherever you keep track of your schedule. You can even list the exercises you are scheduled to do that day.

Make an appointment with yourself and keep it. Each time you complete a workout highlight that you did it or give yourself a gold star. You will be aware of how consistent you are and be able to acknowledge your efforts by looking back over the week or month. Like the food rule be at least 90% compliant. We are all aware of what it feels like to miss a few workouts... a big step backwards. Don't let that happen to you, be consistent and you will move forward.

Tracking, measuring, and consistency are important whether you are an athlete or a beginner.
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Lauren Miller is a Professional Life Coach and Certified Personal trainer who specializes in coaching for weight-loss. You can get her free e-book, "Stretching Exercises" by clicking here.

*brought to you by FitnessandHealthAdvice.com

Sponsor Message: If you've not done so already, grab your copy of the world wide best-seller 'Maximize Your Metabolism' by fitness expert, speaker, and author Christopher Guerriero.

-Did you find the ideas shared in this article helpful? Is there anything you would like to add or comment on?

Do You Want to Do Everything Better? Then Build A Strong Core By Christopher Guerriero

Core strength and stability is increasingly recognized as a vital part of fitness. So...what is a strong core, and how do you go about getting it?

The past five years have seen growing interest in resistance, or weight training programs, aimed at achieving core strength and stability. While some of us might think apples when we hear the word 'core', the word certainly doesn't refer to a throw-away aspect of fitness.

What is core strength?

The muscles of the 'core' are primarily those of the trunk and pelvis. The core muscles stabilize the spine and effectively move the body with varying loads. If the trunk muscles are weakened, then posture and movement can be affected significantly.

The core muscles are necessary for effective transfer of energy from large to small muscle groups.

This type of training attempts to anticipate and mimic movements that occur during your normal day, such as twisting and turning. Training for core strength and stability can lower the risk of injury and increase power application for when you need it most during the day.

Strengthening the core muscles of the trunk and pelvis provides a stable platform for the actions of the shoulder, arm and leg muscles. Pilates exercises are a popular and effective way to develop core strength and stability.

Muscles of the trunk and pelvis - Some of the most important muscles of the core are the deeper abdominal muscles that wrap and protect the spine; the abdominal muscles that run along the front and sides of the abdomen; the erector muscles of the lower back; and the muscles of the pelvic floor and hips. Having a so-called 'six pack' of abdominal muscles does not necessarily mean having good core strength and stability.

Some of the most important 'core' muscles actually lie underneath the six-pack and, together with the erector muscles of the spine, help maintain good posture and balance during daily activity. This means that just doing sit-ups for the abs will not usually be enough to develop core strength.

Training for core strength and stability...

The major aim of core strength training is to perform exercises that closely resemble specific movements that you do REGULARLY. Emphasis should be placed on diagonal and rotational movements, and promoting balance and strength by performing exercises standing or sitting on different (including unstable) surfaces such as balance beams, wobble boards, foam rollers, and fit balls.

Training should emphasis a balance between developing agonist (prime movers) and antagonist muscles. The best core training involves movements that are performed while balancing on one leg, or shifting the body weight from one leg to another, and so exercises mimicking these actions should be incorporated into your training program. Examples might include kicking a football while on the run and pushing hard while cycling up steep hills.

Exercises to improve core strength...

Since there are several different trunk, back, and pelvic muscles that make up the 'core', it is important to perform a variety of exercises that target these muscle groups.

Core strength can be developed by performing: Pilates exercises, Standard abdominal exercises (such as sit ups and crunches) Fit ball exercises (including roll outs, walk outs, sit ups, leg lifts, and jack knifes) or Resistance training exercises with an emphasis on deadlift, squat and lunge exercises.

Medicine ball training (overhead throwing to a partner, side throw, rugby passing, lunge exercises holding the medicine ball above the head) Balancing exercises on a wobble board, balance beam, or foam roller (standing on one or both feet, walking forwards and backwards, with eyes open or eyes closed). Although not absolutely necessary, these exercises provide another level of stimulation and are encouraged whenever there is access to such specialist equipment.
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Christopher Guerriero is Founder and CEO of The National Metabolic and Longevity Research Center, where he has devoted more than 15 years to studying people who have successfully mastered their metabolism. Christopher is the author of several books, including the world wide best-seller "Maximize Your Metabolism". Take a moment to learn about Christopher's Healthy Living Weight Loss Audio program.

*brought to you by FitnessAndHealthAdvice.com

-Do you have any ideas that would be helpful with regards to core strength? Why not join the conversation by leaving a comment below?

Using Reverse Lunges to Shape Your Legs, Tone Your Butt and Build Functional Strength By Chris Guerriero

Lunges are an exceptional exercise for conditioning your lower body. They stress the muscles from a perfect angle to develop incredible shape and symmetry in your legs, thighs and butt.

Because they require balance, lunges also build neuromuscular and functional capacity - helping your body go through it's daily motions and let you pick up your children with ease.

Whether you're trying to lose weight, want to look sleeker in shorts, or improve your athletic performance, lunges should be part of your training program.

In my opinion, the Ultimate Lunge is the Reverse Lunge...

There are many types of lunges, and many ways to perform them all, but since we only have time to cover one - my choice is the reverse lunge. here's why:

- Because you have more balance and support, it's easy to learn and perform. Plus you have less momentum to contend with during the exercise which provides more effective stress to the muscles and yields better results.

- It's safer and softer on your knees because your back foot absorbs the ballistic shock of the lunge step. (Contrasted to the front lunge where impact shock can transfer to the knee even if you land heel to toe.)

- It creates muscular balance by initiating the movement backward as opposed to most other exercise movement patterns that take you forward and bias your musculature toward forward motion.

How To Do A Reverse Lunge Correctly

- Start facing forward, with your feet shoulder width apart, and your arms at your side.

- Step back with one leg far enough to allow your knees to bend at 90 degree angles. You can simultaneously bring your arms up to act as a slight counter balance. If you want a greater challenge, hold light weights in your hands.

- You're in correct position at the bottom of your lunge when your front knee is directly over the ankle.

Important - To go back to the start position, start dropping your arms and lift from the heel of your front leg. Do not push off your back leg. This simple advice will dramatically improve the effectiveness of your reverse lunge, give you a far tighter, leaner butt and get you much better results in half the time.

Try doing reverse lunges 3 times-a-week on non-consecutive days. Work up to 2 sets of 10 repetitions on each leg. After a month I think you'll be amazed at the impact the reverse lunge will have on your physique.
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Christopher Guerriero is Founder and CEO of The National Metabolic and Longevity Research Center, where he has devoted more than 15 years to studying people who have successfully mastered their metabolism. Christopher is the author of several books, including the world wide best-seller "Maximize Your Metabolism". Take a moment to learn about Christopher's Healthy Living Weight Loss Audio program.

*brought to you by FitnessAndHealthAdvice.com

-Do you have any thoughts and ideas you'd like to share? Use the comments below to join in the conversation.

Getting Your Family Into Fitness By Chris Guerriero

Getting and staying in shape is important for you - but your workouts may be more important for your family. The reason; your family is inexorably drawn to follow your fitness example - for good or bad. How you manage your personal fitness and nutrition has a ripple effect that spreads across your entire family.

Your “personal ripple effect” may be one of the most powerful forces shaping your families mental and physical future. Consider the following:

We are products of our environment. We gravitate toward what we are repeatedly exposed to. It's a simple matter of repetition. The more we see, hear, use, or eat something the more it becomes ingrained in our psyche. In fact, social scientists believe environmental repetition may have an effect on gene expression and can literally change your biochemistry.

The power of suggestion is strong. The power of repeated suggestion is practically unstoppable. So if you’re making poor fitness and nutrition choices at any age, it’s likely your family will be making the same choices shortly.

“When Junior sees Dad parked in front of the tube and digging into a bag of chips, it's hard to resist the same lifestyle. And chunky Mom, plus chunky Dad, often equals chunky kids”.

The evidence is compelling. Your example, your behavior, your habits are being absorbed by your family at warp speed. The secret is making it a blessing instead of a curse.

It’s never too early or too late to start. In the research center, my staff and I see the impact that consistently exposing people to a healthy lifestyle has on individuals. As people mature, they embrace exercise as a natural, fun part of their lives.

You have the power to influence the health and fitness of every person in your family (your children, your spouse, your siblings, your parents --- and even your friends). The fitness habits you help them build will keep serving them in every area of their life. I can think of no better gift to give people than the gift of health.

But here's the secret...

You absolutely must lead by example. Never "tell" a person what they should do, just keep living a healthy life in a tight lean body, and people will instinctively gravitate to you and learn from your examples.

The process for some "hard-headed" folks might be a bit slower, but they'll come along once they see how much more fun you're having in your new body than they could ever hope to have unless they pick up the pace and learn from your example.

So how do you do it? It’s a day-to-day process and a series of repeated small steps that add up to awesome health habits. Every time you choose the vegetables over the chips, a walk over a drive, and an active game over T.V., you’ve just made another donation to yourself and to your families lifetime health and fitness fund.

It’s your personal ripple effect in action…

By the way, Maximize Your Metabolism, and the Living Health Weight Loss Audio make excellent gifts - why not give your family and friends the gift of health right now - don't wait for a holiday or for a birthday, give them this life-long gift when they least expect it.

Your Friend in Fitness,
Christopher Guerriero
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Christopher Guerriero is Founder and CEO of The National Metabolic and Longevity Research Center, where he has devoted more than 15 years to studying people who have successfully mastered their metabolism. Christopher is the author of several books, including the world wide best-seller "Maximize Your Metabolism". Take a moment to learn about Christopher's Healthy Living Weight Loss Audio program.

*brought to you by FitnessAndHealthAdvice.com

-what are your thoughts on the ideas above? What are some ways you encourage your family and or loved ones to "get into fitness"?