Reward Yourself with Rewarding Exercise

Last time I began a list of tips and information which will help you begin and stay on a rewarding exercise program. Here is the rest of the list.

6. Begin thinking “healthy.” What small habits can you add or change which will make each and every day a bit healthier? For example: think about parking farther away so that you can walk further to your destination; use the stairs, not the elevator or escalator; drink more water; eat less fast food or salty and sweet snacks.

7. Give yourself a prize when you achieve your goals. How does a message sound? Or some new clothes?

8. Stay goal oriented, and keep the goals short-term. Long-term goals are great, but it is hard to stay focused on them. Set daily or weekly goals, and when you meet them, reward yourself. Be sure the reward is not counterproductive!

9. Be prepared! Set out your gym bag, workout clothes, shoes and whatever else you need, like your Bender Ball, ahead of time, so when you get back from work you are all set to go!
10. Don’t allow yourself to get too hungry. Eat smaller meals more often, it is healthier and keeps you from over indulging out of extreme hunger when you do finally eat.

Exercise is a fantastic way to stay healthy and feel great. Simple exercise apparatuses can help you focus on certain goals more efficiently, like strengthening your abdominal muscles with use of the Bender Ball, which I have found quite helpful.

Tips For Great Exercise Results with Bender Ball

Since I have gotten involved in a regular exercise routine, including using my Bender Ball at least once day, and sometimes even more, I have become interested in becoming more familiar with the different types of exercise and how each effects different parts of your body to achieve different goals. In my next two posts I want to discuss in a bit of a more serious way than I usually post some important information about exercise that everyone that is thinking about starting a work-out schedule ought to know.

Let’s start with the five first things you should be aware of:

1. Step one is to get a complete physical from you doctor so that you know you are in the right shape to start an exercise program, and what your limits and goals should be. It is also good advice to contact a personal trainer who can advise you about your level of fitness is, how much body fat you have, your measurements, and what is the best way for you to begin.

2. Begin slowly. It is a mistake to plunge into exercise if you haven’t done any in a while. Most experts say that about 20 to 30 minutes of walking each day, or even three times per week, is a good way to begin. You can add a few minutes each time you work out and progress to everyday if you have the time. The important thing is to start.

3. Keep a journal of your work-outs. This will help you visualize your progress and give you confidence. Write down what you did, how you felt, and in what ways you have improved since your last workout.

4. Make an appointment with yourself to exercise, just like you would make an appointment with a doctor. Schedule it in and keep the appointment!

5. Get a friend, or spouse, to work out with you. There’s nothing like company on the exercise journey.

Renewing Your Exercise Committment

Mid February is a hard time to stay motivated. The winter has lasted for quite awhile - but it's not yet over. You start to feel punchy and a bit fed up with your exercise routine. Here are a few ways to stay on top of your exercise and to feel rejuvenated about it.

1. Step it up for one month - Commit to adding to your exercise for the next month. Try to commit to exercising every day for the next month and see if you can stick to it. This might breathe some energy into your routine.

2. Add to your routine - If you're bored with your exercise, add something in to spice things up. Use a Bender Ball this month rather than doing plain sit ups. Go swimming rather than running on the treadmill. Find some way to spice up your routine and to add something interesting and new to it.

3. Get a partner - Sometimes, going to the gym with someone else, or playing racket ball with a friend can spice up your exercise routine and add some energy to it. See if you can find someone who wants to get fit with you, and you can enjoy each other's company!

More Valentine's Day Ideas

Ok - so if you didn't like the last set of Valentine's Day ideas, I'm offering more for the needy man. Here are some more ideas that she'll love and that will put you in her good graces for a bit.

1. A Spa Day - So this idea costs a bit, but it might be worth it. Give her anything from a coupon for one massage, to a coupon for a whole day at the spa. She'll come back relaxed and thanking you!

2. A Quick Get-Away - This is particularly valuable if you have kids. Find a babysitter and plan a quick get-away without telling her. She'll love the surprise and the two of you will enjoy your time away together.

3. Game Night - If she enjoys playing games, you can purchase a new, fun game for the two of you to enjoy. You can even secretly invite over a few friends and have a game night together.

4. Gym Membership - If you think she'd enjoy getting this gift and it won't offend her, buy her a one year gym membership. She'll be thinking of you as she gets healthier! If this is too much, you can buy a basket and fill it with gym supplies such as a workout outfit, a Bender Ball, a bottle of water and some ankle weights.

Hope these ideas help. It's almost Valentine's Day, so get shopping if you are still empty handed!

Valentine's Day Gifts

From one guy to another, I'm reminding you that Valentine's Day is coming up! Don't forget about this holiday - or you'll be in hot water with your gal for quite awhile. Here are some easy and inexpensive ways to say "I Love You" and to stay in your lady's good graces.

1. Flowers - This is always a winner. It doesn't have to cost too much, but it reminds her that you are thinking of her.

2. Exercise Equipment - Now, if your girl is sensitive about her weight, don't give her this gift! If, however, she enjoys exercising and it will be thoughtful, you could buy her some ankle weights, a Bender Ball, a jump rope and such.

3. Tickets to a Movie or Play - Get out and enjoy some entertainment together. This gift offers you some fun as well!

These are a few of the many ways that you can say that you are thinking of her. Just remember to say something!

Snowy Exercise Routine

It's not always to come up with an exercise routine in the snow. Sure, if you have a gym membership, you don't have to think about the weather. I, however, like to exercise by walking outside, and when the weather turns really cold and snowy, I lose my "gym." So, here is what I do in the winter to stay in shape.

1. Exercise Videos - I have a number of videos that I use when I can't walk outside. These include kick boxing, Pilates and weight training.

2. Bender Ball - Fortunately, I've always got my Bender Ball. I use it for at least 10 minutes in the morning and 10 minutes in the evening as part of my exercise routine.

3. Leg Lifts - I try to do leg lifts each evening on each leg. I put on some fun music and do leg exercises. You can find ideas on the web and just follow the simple instructions that they give.

What I DON'T do in the winter is decide to give up on my exercise routine! It is very important to keep moving, even when the weather makes me want to get into bed. And I try hard to stick to this idea when I can't walk outside.

Back Pain Be Gone

I've always had slight back troubles. I'm one of those people who has to be careful when he picks up packages from the floor, and who has to opt-out of helping to move that heavy refrigerator. So, I was recently shocked when I realized how strong my back feels these days.

I was at work recently and someone asked me to help him move a table. Jumping to the task before thinking, I realized in the middle of the task that I probably shouldn't be there. But, how was I going to get out of finishing the job? Obviously, I wasn't. And when we had finished moving the table and I straightened back up, I realized how good I felt. Usually, if I do engage in activities of this sort, my back will be sore and I'll know that I overdid it.

I attribute my added strength to my new stomach muscles. The bender ball materials and my own research explained that I should feel stronger and more fit with better stomach muscles. And I'm living proof that it really is true and that even 10 minutes a day can really make a difference! Amazing!

A New Year with Bender Ball

I can't remember the last time that I wrote up a New Year's resolution that didn't include losing weight and getting in better shape. Is it actually possible to write a list that doesn't include these necessities? I'm actually here to report that it is possible!

Before the near year, I always like to sit down and take stock of the past year - and look to the future. And I write up a list of about 10 things that I'd like to achieve during the year. Sometimes they are financial, sometimes they are about travel or job changes or family. And there is always something about getting in shape. When I finished my list this year - I simply couldn't believe it. Since I've been working really hard to get in shape with my gym membership and my bender ball, I simply didn't put that on the list.

Now, I didn't consciously say that I wasn't going to put it on my New Year's list. It just simply didn't appear when I took stock of my life. What a liberating feeling!