Happiness Archives - Rogers Fitness


Psychological Benefits of Exercise

Psychological Benefits of Exercise

Psychological Benefits of Exercise


But, what IS aerobic exercise??

According to the definition from the Global Healing Centers website, “Aerobic exercise is a type of movement such as running or cycling that gets your heart pumping faster and increases your oxygen intake.”
Fine examples of aerobic exercise are; running, dynamic yoga, cycling, fast walking, circuit training, skiing and rollerblading.

Ok, so we are all told we need to partake in aerobic exercise to obtain many benefits, such as, weight loss, better skin and muscle tone. But that’s not all! There are psychological benefits of aerobic exercise too!
So, what are the psychological benefits of aerobic exercise?

In short, the benefits are; improved mood, reduces anxiety, reduces depression and acts as a buffer against stress.
But lets go into a little more detail…

The Psychological Payoffs

Mood Enhancer

When we exercise aerobically, our bodies produces little chemical called endorphins, which, scientifically speaking, are polypeptides, which are able to bind to the neuron-receptors in the brain to give relief from pain. Endorphins are not just produced from exercise; they are also triggered by deep-breathing, meditation, eating spicy food and deep laughter. Just don’t do all five at once…
Endorphins are believed to produce four key effects on the body; they relieve pain, they reduce stress, they enhance the immune system and they postpone the aging process.
It may be worth your while to stock up on some fitness equipment, they might make things easier for you. I prefer to exercise outside but I do have an indoor stationary bike, that way, if it’s raining, I have no excuse not to exercise.

Reduces Anxiety and Depression

Depression and Anxiety can lead to a feeling of isolation. Partaking in aerobic sports, one can choose to join a running club, swimming club, gym or any other sports club. It’s an excellent way to gain the psychological benefits of aerobic activity, because it gets you out an about and can put you in positions where you HAVE to speak to people.
Aerobic exercise offers a distraction. For an hour or so each day, you can put yourself in a position where you are too busy worrying about the prospect of having to run another two miles before you can stop.
Burning excess fat and toning up can boost anyone’s confidence. Clothes fit better, and you receive compliments from friends. Which often is enough to begin to lift the heavy cloud of a mild depression.

Stress Reduction

Do you feel like the whole world is collapsing on top of you? I think everyone does at one stage or another. If you keep positive, it will pass. Aerobic exercise is a great way to keep positive. When you are stressed, it is important to get enough sleep. Exercisers actually go to sleep faster, are more refreshed and have sharper memories. Exercise increases the blood flow to the brain, bringing extra sugar and oxygen, which can help when concentrating. And once again, the little endorphins can make you happier, making you feel like maybe it will all be ok after all.

So, in conclusion, exercise! There are too many benefits that you will be missing out on if you don’t.


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Healthy Holiday Eating – Bring Good Eating To The Party

Healthy Holiday Eating – Bring Good Eating To The Party

Healthy Holiday Eating – Bring Something Good To The Party


It seems that we’re invited to a party or family get-together every other night in the weeks before the Holidays. Unfortunately most of the dishes that are brought to those events are not exactly healthy. We all tend to overindulge during the holiday season, tempted by all the unhealthy treats around. 


But to be honest with you, I get tired of all the rich and fattening food rather quickly and welcome a healthy fresh alternative. This is your year to shine with that healthy dish the next time you are asked to bring something to a holiday party. Here are a few ideas to get you started.

1. Veggies and Dip

Just cut up some fresh veggies. Good choices are celery, broccoli, cauliflower and cucumber. Add some baby carrots and grape tomatoes. Serve it with a low fat ranch dip and you’re good to go.

2. Fruits and Dip
Serve some fruit that’s in season in bite size chunks with a side of low fat vanilla yogurt. Wash some strawberries, peel and cut up some apples, pears, cantaloupe and even some fresh pineapple for a sweet treat that’s actually good for you.

3. Cheese and Crackers

Make a platter of several low fat cheeses and get a box of whole-wheat crackers. To make it even more fun, use some holiday cookie cutters and cut shapes out of the cheese. Just arrange everything on a platter and take it to the party.

4. Bring A Salad

A salad of mixed greens with some other veggies mixed in always makes for a great side dish and will go with any other foods that are served. Start with some basic mixed greens, preferably dark greens. I like to mix baby spinach with some other dark greens. Dice up some red and yellow peppers for color and some slices of cucumber for crunchy texture. Top it off with some grape tomatoes and you will have a colorful and yummy salad. I like to bring several ready-made low fat dressings form the grocery store to serve with the salad.

Go ahead; give one of these ideas a try. You’ll be surprised how well received your healthy dish will be. Plus you’ll know there will be at least one dish at the party you can fill up on that is actually good for you and your health.

Happy Holidays!

Age is just a number

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Hiking For The Pure Fun Of It

Hiking For The Pure Fun Of It

Hiking For The Pure Fun Of It


For some, it started on a family vacation to some town in the backcountry when to keep themselves occupied for the whole eight-hour drive, their parents or family members must have handed them a copy of Backpacking: One Step at a Time. Or it could be that they’ve been doing it for so long it was hard to remember a time when they haven’t been strapping on boots and walking for miles in the wild outdoors.

Whatever’s the case, one thing is certain: We go hiking for only one reason. And that reason is to enjoy what Mother Nature has to offer.

You always recognize a first time hiker the minute you see him or her approach, hobbling under at least 50 pounds on the back (for a two-night trip!) comprised of a backcountry pack that is the equivalent of the Beverly Hillbillies’ flatbed, a 10-pound tent, a pair of running shoes, a dozen bagels, and lots more watchamaccallits which he insists might come in handy during the trip.

It’s an amusing picture, to be sure, but true for almost every hardened backcountry veteran out there the first time they started hiking. Not to worry though. If you’re one of the newbies to hiking, it won’t take long for you to put enough miles on the boots. As time goes, you’ll find yourself picking up some decent sense of fine-tuning your art along the way, until your pack finally no longer resembles a truck and you no longer carry nearly as many bagels.

In the meantime, here are some hiking tips and advice for you live by before you decide to learn under Experience when your degree from On-the-Trail University.

Have Fun

That’s what hiking is all about. Sure, there are a number of reasons why you put on those boots, but in the end, all of that boils down to one thing – fun. Without that, then it’s not worth it. Who wants to endure so much the hardships of hiking when all they get out of it are countless bug bites and maybe a few scrapes here and there? If it wasn’t fun, would anyone even bother?

So take this advice: have fun. Take your time. Watch a cloud form. Breathe the air. The number one rule in the woods is “No Stress.” Breaking that rule is not an option.

Be Prepared

Just because hiking is fun doesn’t mean that you can forget about safety all together. Remember: this is the outdoors. Anything could happen. Ill-preparedness is the cause of too many backcountry disasters and near-misses. Inadequate clothing, lack of route-finding ability, bad judgment calls – all of these have led to life-threatening situations in hiking.

The best way to be prepared while backcountry hiking is knowing what conditions you’re going into. Once you do, figure out a way to deal with them and pack accordingly. You may also inquire at park management who could give you valuable advice on local conditions and permitting procedures.

Know Your Equipment

Being a trail dork isn’t so bad, especially if your life is on the line. And knowing which insulation your sleeping bag uses doesn’t ruin your “cool” image in anyway if it turns out a storm is brewing and the night is going to be most likely freezing cold.

Knowing your equipment is always a good idea because your gear may well be called upon to save your life one day.

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Things to Consider When Buying Home Fitness Equipment.

Things to Consider When Buying Home Fitness Equipment.

Things to Consider When Buying Home Fitness Equipment.


There are a hundred lots of home fitness equipment nowadays that are sold in the market. Do not make the mistake in buying something and then regretting why you bought it after a day or two. Home fitness equip. vary and you should always have one good reason to buy it. Don't believe on everything commercials tell you about the equipment. Some equipment may seem easy to use on television but n fact will not really work for you. Try to ask yourself first of these questions before you grab your wallet.

Do you need it? The equipment you're buying should suit your interests and needs. The activities that you will do with that equipment should be challenging and something to enjoy on. Buying  is never a guarantee that you will use it especially if it is something new that makes it harder to use. Make sure that you already know the equipment and that it is something that you already tried in a fitness club. Start from buying small equipment that are aligned to your interests.

Can you afford it? Don't be fooled with the thought that you will be forced to use something because you spent too much money for it. Expensive equipment are never an assurance that you will use them or that they are effective for you.  Always consider how much are you willing to pay for certain equipment. Also ask yourself if it is worth it. Always check on the quality before you buy. The price may be too low but consider that the quality can also be low. Or it may be expensive but then the quality is not that good. You can try choosing on cheaper alternatives but not sacrificing the quality of the equipment.

You may also want to check out for some used stuff. Most of the time, this is where you find a better deal. You can even find equipment that do not seem to have been used at a very low rate. Or you can find the equipment 3 months old but the price is almost half the original.

Do you have enough space for it? This is often what buyers forget to consider. Try to consider first where to place a treadmill before buying it. Before you buy something, make sure you know where you will place it. Your place may not accommodate the gear. Plan ahead and make sure that the equipment can be placed in your home without causing any hassle.

Is it safe for you? If you have existing conditions, be sure to check with your doctor to make sure that the equipment will be safe for you. Some may be painful to use and might cause harm to your body. So make sure to try it first be fore you buy it.

It also suggested that you first consider if a gym near you already has that equipment.  You can save money by just registering to that gym and use that equipment compared the price you will spend if you will buy that product.

Buying fitness equipment should be bought with consideration. Do not buy by impulse. Always ask the opinion of a professional gym instructor before you buy something.

There are a hundred lots of home fitness equipment nowadays that are sold in the market. Do not make the mistake in buying something and then regretting why you bought it after a day or two. Home fitness equipments vary and you should always have one good reason to buy it. Don't believe on everything commercials tell you about the equipment. Some equipment may seem easy to use on television but n fact will not really work for you. Try to ask yourself first of these questions before you grab your wallet and buy that equipment.
Do you need it? The equipment should suit your interests and needs. The activities that you will do with that equipment should be challenging and something to enjoy on. Buying equipment is never a guarantee that you will use it especially if it is something new that makes it harder to use. Make sure that you already know the equipment and that it is something that you already tried in a fitness club. Start from buying small equipments that are aligned to your interests.
Can you afford it? Don't be fooled with the thought that you will be forced to use something because you spent too much money for it. Expensive equipments are never an assurance that you will use them or that they are effective for you.  Always consider how much are you willing to pay for certain equipment. Also ask yourself iif it is worth it. Always check on the quality before you buy equipment. The price may be too low but consider that the quality can also be low. Or it may be expensive but then the quality is not that good. You can try choosing on cheaper alternatives but not sacrificing the quality of the equipment.
You may also want to check out for some used equipments. Most of the time, this is where you find a better deal. You can even find equipments that do not seem to have been used at a very low rate. Or you can find the equipment 3 months old but the price is almost half the original.
Do you have enough space for it? This is often what buyers forget to consider. Try to consider first where to place a treadmill before buying it. Before you buy something, make sure you know where you will place it. Your place may not accommodate the equipment. Plan ahead and make sure that the equipment can be placed in your home without causing any hassle.
Is it safe for you? If you have existing conditions, be sure to check with your doctor to make sure that the equipment will be safe for you. Some equipment may be painful to use and might cause harm to your body. So make sure to try it first be fore you buy it.
It also suggested that you first consider if a gym near you already has that equipment.  You can save money by just registering to that gym and use that equipment compared the price you will spend if you will buy that product.
Buying fitness equipments should be bought with consideration. Do not buy by impulse. Always ask the opinion of a professional gym instructor before you buy something.
Things to Consider When Buying Home Fitness Equipments

Age is just a number

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How to Exercise and Enjoy it

How to Exercise and Enjoy it

How to Exercise and Enjoy it


There are three key elements that are important to make any exercise program successful. These elements are safety, effectiveness and enjoyment. You really can exercise and enjoy it.

Safety: The “No pain, no gain” theory is a myth. Avoid any exercise that causes pain or undue discomfort. If pain occurs in the neck or chest area, stop exercising and if necessary, seek medical attention. General muscle soreness is another matter, especially for the beginner. You can expect some soreness but it need not be excessive.

A personal trainer will design an exercise program for you and your current fitness level. As your fitness level increases, your program will be adjusted to keep up with you. Too much too soon will only undermine your efforts.

Using proper form, technique and avoiding high-impact will keep your exercise program safe. A strain in your lower back, shins, calves, ankles and knees are predictable results of improper form. Repetitive, jarring movements should be avoided for general fitness. If you feel a strain, please let your trainer know. We don’t always know if you don’t tell us.

Don’t bounce or force stretching movements. Quick, pulsing movements while stretching can result in muscle strain and tears. Static movements that gradually extend muscles through the full range of motion until you feel resistance is the stretching to use for general fitness. Stretching will also decrease the likelihood of injury and soreness.

Effectiveness: Effective exercise does require effort, but those who say it must hurt are wrong. The level of exercise is determined by your fitness level and goals. The fuel source for the body during low to moderate aerobic exercise is fat. If burning excess body fat is your current fitness goal, stick to the recommended exercises and intensity levels to receive maximum results. As your fitness level increases, so will the formula for your program. Intensity, weight, repetitions and rest periods will all be adjusted as you progress.

Proper warm up before exercising and cool down afterward is essential to avoid injury and achieve peak performance.

Enjoyment: It has been said that nobody will exercise just because it is good for them. We need additional motives or goals that mean something to us and that will come as a result of regular exercise.

It is important to identify your goal so your exercising effort is focused on your goal(s) to keep motivated. The more motivating your exercise becomes the more enjoyable it will be. More enjoyment produces more consistent and greater results!

So how do you make exercise fun? First of all, stop thinking of it as exercise and start thinking of it as play. You remember play: those activities you enjoyed as a child. Turn exercise into play! Usually, play involves interaction with friends and variety.

Keep your play fun, positive and exciting! Remember, have fun.

Flexibility Exercises

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Gone Are The Days

Gone Are The Days

Gone are the days where I hate to get up.

Gone are the days where my brain had little get up and go.

Gone are the days when exercising seemed more like a chore than enjoyment.

Gone are the days when I thought I was happy where I was and lacked motivation.

Gone are the days when I cared what other people thought.

Gone are the days where pride was a hidden thing.

Gone are the days when I wasn’t too pleased when I looked in the mirror (I’m not pointing out physical appearance).

Gone are the days when I thought challenges were over-rated and now I look forward to them.

Finally, when I wore a mask and pretended to be happy. Now, I truly am, most days.

To what do I owe my new lease on life? A healthier lifestyle of course but not only that. The fact that I know myself. My strengths and weaknesses.

A more positive approach to any challenges that may come along. Not only in my new career but just in every day life. It’s a lot more than positive thinking also. It’s hardwiring my brain to really think a different way.

A really good, if not different sense of humor is a must in today’s society and of course you have to be able to laugh at yourself.

The love and respect of family and loved ones is big change for me. I suppose I always had the love but respect was a whole other matter.

All the above are just side effects of a healthier me. I actually look forward to going to the doctor now for my yearly physical and not being nervous about the results. To get to this point at which I’m at was anything but easy but so much worth it.

I can walk with my head held high and not even notice that I’m doing it. It’s also good posture lol.

Physical fitness is kind of a drug for me without nasty side effects. Just positive side effects.

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