Motivation Archives - Rogers Fitness
Ways To Staying Motivated to Exercise

Ways To Staying Motivated to Exercise

Ways To Staying Motivated to Exercise


Exercise is always a do-it-yourself venture. No other person and no machine can do it for you. Hence, it is important to have those motivating factors so that a person who is into exercise in order to lose weight will hang about.

This is what people who are overweight should learn to understand. However, even if it so easy to set for instructions and easy to follow, this is not the same case for almost 35% of North Americans who are unable to prevent being overweight.

Of course, once we are overweight, we usually want to trim down for a whole lot of reasons, some related to physical condition and fitness, while others would want to enhance their physique and appearance. And it is never too late to be fit.

In the past 50 to 75 years, physical activity has become the exception rather than the rule, both at home and on the job. People tend to drive where others once walked. People tend to flick a switch and machines do the hauling, lifting, pushing, and pulling for them.

However, people who try to lose weight tend to believe that weight gain is likely to happen if they will not take forward-looking steps to stop it.

The point here is that health experts believe that people lose their way, especially when it comes to dieting. They tend to go back to their old eating habits even after they learn to enjoy low-fat eating. They tend to return to sedentary ways even though they enjoy exercising.

But despite the momentum toward weight gain, you can stop it from happening, experts say. And there are plenty of good reasons to avoid excess pounds, reasons that go beyond vanity or social appearance. There are many reasons in order to keep you motivated to exercise and stay healthy for the rest of your life.

Ways to Lose Big

1. Have an explicit goal

A simple statement like, “I want to lose some weight,” is an ambiguous and an indefinite statement. It will not the least motivate you to start doing exercises right away.

What is important is to be precise on your goals. It would be better if you will set some detailed amount of pounds that you really want to lose. Envisage yourself what you will look like after reaching your desired weight. Doing this will inspire you to lose weight. In fact, maybe even more than what you have planned in mind. The idea is to use that figure to assist you to remain resilient and dedicated.

2. Develop a strategy

Strength of will does not work alone! To lose weight and stay with it, your strategy must comprise of both exercise and diet, and not either of the two.

Try to start motivating yourself by throwing away your clothes that have bigger sizes. This will put you in a situation where you only have your sexy clothes and that you have to make a choice by staying motivated to exercise or not wear any clothes at all. Which do you prefer?

3. Make out little, calculable measures

Put into practice actions that will suit your lifestyle. This means you have to implement moves that you and you alone will benefit from it and not somebody else.

The idea here is to opt for a more positive and attainable goal and not just to shun away from being plump and chubby.

4. Produce monitoring that has an important effect

It would be better to have somebody willing to take note of your progress or development. This will inspire you to keep on doing what you have started. Having somebody to listen to your achievements is definitely a better prize than just achieving your goal alone.

Besides, having an extra hand to support you and cheer for you when things start to fall short. It is that simple way of hearing somebody believing on what you do is one of the greatest motivations to keep you exercising for more.

5. Construct a vigorous, sensible timeline

What do you plan to achieve in a year? Try to suit your objectives to your calendar, and do not look forward to see the results in just a snap.

The bottom line is that in order to stay motivated to exercise entails a lot of hard work, which is contrary to what most people tend to think. The main idea is to let people change their lifestyle because it is only through this way that they will absolutely change their weight…for the better.


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Get on the Ball: Core Stability

Get on the Ball: Core Stability

Have you heard the term, focus on the core? No, we’re not talking about the inside of a golf ball; we’re talking about the inner muscles that make up the abdominal region, hips and lower back. Most people focus their attention on the muscles that are more visible and easy to train, such as biceps, pecs and back, however, the most important muscles that act as our foundation are often over looked. So what is core training, or better yet core stability, and how does an individual increase their core stability?

Core training is best done when the body is placed in an unstable environment. One way to accomplish an unstable environment is with the use of those big colorful balls, depending who you talk to, are commonly known as Swiss balls, Resist-A-Ball or stability balls. Once used as a tool for rehabilitation has now become a hot item for healthy individuals to use to core and stability training. Swiss balls can be used in a variety of settings; use with body-weight only, integrated with selectorized machines and free weights, or can be used with free weight or tubing exercises.

We have all seen Swiss balls in fitness facilities, but the question many people ask is what makes Swiss ball training so great? How can sitting, rolling, moving or performing an exercise on a ball be beneficial? Believe it or not but there are numerous benefits to Swiss ball training, some of them are listed here.

Improved Posture. It takes more energy to move the body when you have poor posture not to mention an increase of stress to the joints and stabilizer muscles. An athlete is always searching for the edge over the competition and simply improving posture will help the body function more effectively and efficiently. Swiss ball training is an excellent form of posture training. Postural muscles have to work in the unstable environment, unlike supported exercises such as machine training.

Improved Balance/Stability. The human body moves in three planes or a combination of planes and for improved balance and stability, an individual needs to perform exercises that allow them to train in these multiple planes. Traditional machine weight training takes the balance out of the picture and the machine actually becomes your stabilizer. Swiss ball training places you in an unstable environment forcing you to utilize your neutralizer and stabilizer muscles to stay balanced in a given position or through a particular motion. The result is improved sports performance since you are able to apply more power and strength to any situation, especially out on the golf course, when you need to balance and stabilize your body on a hill or unstable position.

Improved Nervous System Activation. The benefit of improving your nervous system activation is that you are able to transform the strength you developed from your training program to real life situations, whether they are sport related or everyday activities.
Strengthen The Core & Extremities. Swiss ball exercises require constant activation of the core muscles, which translates to a more functional core as well as sculpted abdominal and back muscles. Using the Swiss ball with free weight exercises will help develop the extremities while training the core at the same time.

As you will quickly learn, you just don’t get on the Swiss ball and begin your exercises; there are several rules to follow in order to perform the exercises correctly and safely. Seeking the help of a qualified personal trainer experienced in stability training will be beneficial. For starters, using the Swiss balls is not just about getting on one and trying not to fall off you must maintain proper positioning throughout the exercises. Tucking in the pelvis and pressing the belly button into the spine are some cues that you will need to focus on through the exercises.

In order to improve your athletic performance, have better balance/stability or improve your posture, you will need to train in an environment that places a demand on the core muscles. You will notice that after training on a Swiss ball, you will become more confident in your ability to move effectively and efficiently from the golf course to everyday activities.

Swiss ball training is only one aspect of training in an unstable environment, the use of core boards, wobble boards, foam roller and discs all play a vital role in improving your athletic performance and training in such a way that really translates to real life activities.

No matter what you are trying to accomplish, keeping a balance in your training program is important. Components of fitness that should always be included are: muscle strength & endurance, cardiovascular, flexibility, stability/balance and coordination. Athletes will need to incorporate speed and agility to the list. Looking at the all the components that one needs to integrate, it seems as though there is not enough time in the day to complete it all in a training program. This is where the professional assistance of a personal trainer comes into play. A personal trainer will be able to set up your program that is customized to your needs, wants and lifestyle, so that you don’t spend hours in the gym. After all, we workout so that our life is more enjoyable. Once you start adding stability training into your program, you will quickly see how it will improve other activities in your life as well as your performance on the golf course. No matter what your fitness level may be, anyone can utilize a Swiss ball due to the vast variety of exercises from beginner to advanced level.

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Fitness Training.  Becoming More Health Conscious

Fitness Training. Becoming More Health Conscious

People all over the world are becoming more and more health conscious, the priority has been shifting from everything else to the fact that the most important thing in life, is to keep oneself in shape and fit, to enjoy things in life.

Keeping fit, means capturing the days of youth and all the fun of those days alive. Man can give up everything for the sake of keeping himself young. In spite of all the kinds of treatments that have been flourishing the market, the people have not been driven crazy, they still trust the basic natural way of keeping in shape, i.e., by exercising regularly and maintaining a working routine. It is very necessary to go for a complete fitness training, which takes care of all the aspects of making a fit body, beginning from making note about the right kind of diet and right kind of exercises which suits the physical conditions of the body.

The several benefits that are derived from the regular physical fitness workouts. Workout chalked out in correspondence to the physical needs of the body, if observed regularly, may help the body get into the desired shape and develop resistance power in the body. The major benefits derived from fitness training programs are bringing down the weight of the bulky body to right proportion, increases the resistance power in the body which results in decreasing the risks of getting attacked by diseases, helps in cutting down the fat from the body and finally gives the body a toned shape. Not only these, but also helps in frequently getting caught in depressions, cures insomnia by helping enhance the sleeping routine, releases positive vibes in the body and thus increases self-esteem and apart from these also gives more energy and stamina to the body.

Fitness training also helps in increasing the metabolism of the body, which means more muscles using more calories in body. The training helps increase fit muscles in body, by burning the calories. After the body grows senile, the body loses its muscles and the metabolism of the body slows down gradually, which means the calories of the body is not burnt and get concentrated which results in increasing the weight of the body. So to keep the metabolism from slowing down and not letting the fat concentrate in the body one can opt for some fitness training and take some aerobic activities. Taking exercises not only helps one maintain a strong and toned look from outside but also helps in keeping the mental peace and content. It also helps in reducing symptoms of menopause, cardiac diseases and keeps the level of cholesterol in control. And in all it gives the body a much toned shape, which not only looks strong but is stronger than what it looks like.

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The Quality of Healthy Aging For You

The Quality of Healthy Aging For You

The Quality of Healthy Aging


From the day we are all born, we age everyday. As a young person, we don’t think about the quality of life in the later years in our life. We live in a very fast pace world today and it causes a lot of stress in our lives and as time goes on, the stress will affect us increasingly.

Everyone young and old, we all need to take care of our bodies and minds. By taking care of ourselves, it keeps us thinking, moving and helps prevent major illnesses such and cancer and many other diseases  It improves the quality of life we all deserve. We all have to work at keeping ourselves healthy and there is no better time than right now. The younger you start taking care of yourself the better it is; by starting early your catching things before they have time to progress.

So right now, start of by eating healthy. Keep an eye on that diet and make sure your not overeating, but eat enough to get vitamins you need to have. A good multivitamin is a good way to start adding supplements to what you don’t get in your food.

Food doesn’t always have the amount of vitamins anymore like they use to, and that starts at the farmer’s level. Don’t blame the farmer for this because they are just doing their jobs the same way we all go to ours everyday. The farmer has to add fertilizer, chemicals and even water to their crops to make them grow bigger, faster and for beauty too. Adding all these chemicals eat up all the natural vitamins that you need. Water has chemicals in it too; one reason why your water needs to be tested at least once a year especially if you have well water. Once the food is grown and ready to be shipped it is polished, coated to keep it nice and fresh looking during shipment, which is why this will take away some of the vitamins as well. Try to eat as much, homegrown food as you can and not processed foods. Fresh homegrown food is the best, since you get natural vitamins.

A good multivitamin isn’t going to hurt anyone. It is known that people who take a multivitamin everyday is in better health than someone who doesn’t. Sometimes your doctor may want you to take extra vitamin, as we grow older because our bodies change and sometimes require more of something. In addition, as we grow older our eating habits change and we don’t eat as much or we want to lose weight and don’t eat the right foods. Nevertheless, remember you can lose weight and still eat right.

As we grow older our bodies and mind change. All the stress we had growing up and continue through out our lives. Relieve that stress as much as possible because it can do a lot of harm to us. Stress is known to be a major factor for poor heart conditions, strokes, and it will lower our immune system, as we grow older.

A regular exercise program is good for all ages and helps relieve stress at the early ages as well and helps improve your quality of life. If only families took time out maybe as a family with their children and made it a part of their lives that would help relieve it during the younger years.

A person who learns and enjoys exercising on a daily basis will keep during it, as they grow older as well.

Exercising will help the older person to keep those bones more flexible so they don’t get stiff and weak. The heart gets benefit from exercising too. Exercise will cause the heart to produce naturally, by working it harder to keep it highly flavored. Exercising helps to keep our bodies toned up and helps us to lose weight, or at most keeping the weight maintained.

Remember starting early can help later in years to make your life healthier and more contented.

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Resist The Force Of Aging With Some Muscle

Resist The Force Of Aging With Some Muscle

Resist The Force Of Aging With Some Muscle


If you’re the type of person who would rather watch TV and eat all day long than giving you’re muscles a little more stretch, better think twice. Here’s the deal: this lifestyle speeds up aging. How? Well, inactivity accelerates aging in two ways: it decreases our muscle strength and gives us extra pounds.

Muscle meltdown

As we age, the quantity and strength of our muscle fibers diminish. Truth to the matter is, we lose two to four pounds of muscles every ten years. Decreased number and strength of muscles causes our muscles to lose flexibility, losing our usual range of motion and optimal strength.

Lack of exercise is to blame. It was found out that not exercising for even just a week weakens our muscles significantly. In fact, if you don’t exercise for a month, you will lose almost 50% of your original muscle strength. Some people may not even notice their atrophied muscles because of the fatty buildup in their body. Blame that too to lack of exercise.

Gaining extra pounds

The simple logic here is that if you are inactive, you gain extra pounds, and extra pounds can age you. But hey, there’s a missing link. How does an increase in weight speed up aging?

Researchers have recently found out that as people become heavier and became more insulin resistant (a common side effect of being fat and heavy), their telomeres (strands of DNA at the end of a chromosome that protect the tip from destruction and classically shorten with age) shrank more than those of people who didn't increase their weight and developed more insulin resistance, an apparent sign that the aging process was speeding up among overweight. Researchers suppose that the stress caused by increased weight and insulin resistance spawn inflammation and free radicals that damage cells. Simply put, a heavier body ages its own DNA.

The Solution

But the good news is, you can recover what you have lost and slice off what you have gained. Research clearly shows that a healthy lifestyle and exercise can help keep your DNA younger.

In studies, regular exercise has been proven to keep you from diabetes, muscle atrophy, cancer, stroke, Alzheimer’s, and heart diseases. Regular workout helps prevent hypertension, reduces body fat, raises High Density Lipoprotein (good cholesterol), lowers Low-Density Lipoprotein (bad cholesterol), improves circulation, keeps the bowel healthy, and regulates key hormones.

An anti-aging workout is best for you! This includes consistent cardio, yoga, and weight training.

You can do jogging, cycling, walking, and swimming for thirty minutes a day for about five times a week. Doing these of higher intensity everyday can be helpful in bringing more blood and oxygen to our brain. These activities also guard your heart by lowering blood pressure, reducing LDL, and keeping arteries flexible to improve circulation.

Lifting weights should also be part of your roster of activities. Weightlifting for 20 minutes a day, twice a week can be of great help in having strong bones, and muscles, which of course includes the heart. For beginners, 3-5 pound dumbbells will do.

Doing yoga is one of the best activities to fight stress. It relaxes the body, thereby, keeping stress from burning you out. It also protects the body against free radicals that break down the elasticity of the skin.

More Benefits

Exercise does not only keep you young, it also helps you sleep, firms you up, improves your mood, keeps you slim, and take note of this, charges up your sex life 😀

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3 Ways to Exercise On A Busy Schedule

3 Ways to Exercise On A Busy Schedule

3 Ways to Exercise On A Busy Schedule


Most exercise programs are started with the best intentions. So why then, do treadmills turn into storage platforms, and walking shoes are worn only to Saturday night movies? The answer is more of a matter of poor planning then low motivation. For exercise to be viable, it should include activities you enjoy, be accessible, and fit easily into your daily busy schedule. Here are 3 three ideas:



Arm you exercise space for battle

What would it take for your treadmill to be used? What about the weights? Maybe all you need is for your exercise space/room to be more inviting. You could accomplish this by decorating. Add color, texture, and other elements that will appeal to your senses-sight, smell, and sound. Do simple things like keeping a water pitcher on a table, or adjusting the light to fit your mood. If instead of comfort, your worry is infringing on productive time, consider adding a television with a VCR. This allows you to watch the news or watch a movie that you wouldn't normally have time to watch. You can view it in 20-30 minute increments. View it only when exercising, forcing you back on the equipment to see what happens next. It might be the motivating factor you've been looking for. Another possibility is to listen to a book on tape or recorded meeting notes through a headset. You can also record notes or the next day's "to do" list as you think of things while exercising.

Walk whenever possible.
This includes the old stand bys like taking the stairs instead of the elevator, parking a distance from your destination, and delivering messages in your office by foot instead of by email. You can also walk on your lunch hour and breaks instead of sitting down to eat or snacking. To get your lunchtime nutrition, eat a quick salad at your desk before you take off. Bringing your food from home will save drive time to a restaurant, enabling you to get more from your breaks. Invite co-worker to walk with you.

Choose active family activities.
Instead of eating a big dinner out-eat a healthy meal at home and then take a walk around the neighborhood together. You'll save the calories of the large restaurant portions, the time it takes to drive to an establishment, and gain that much need family time. Other "active" activities include walking around at the zoo, hiking on local nature preserves, bicycling, ice-skating, and swimming. The list is endless. Let these types of activities replace television watching and video games.

Turn your good intentions into action. You'll be healthier and will improve your overall well-being. You may end up with better work relationships as a result of hand delivering your messages. You will certainly strengthen family relationships by focusing on your time together. By investing a little time each day in the development of a healthy lifestyle, you could add years to your life, enabling you to enjoy the days when you no longer have such a busy schedule. 

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