Physical Fitness Archives - Rogers Fitness
Healthy Aging Means to Take Care of You

Healthy Aging Means to Take Care of You

Healthy Aging Means to Take Care of You


The aging process is going by each and everyday of our lives. Stopping the clock is impossible so we all need to stay healthy and take care of ourselves. There is no way you can turn around the process, as we grow older so except it and take care.

Start working now to take care of yourself as you age. Taking care of yourself now will help slow down those aging diseases. A person can do many things, as they get older to take care of their health.

You can start out by taking your multivitamins and all other prescriptions your health care provider has prescribed to you. Taking vitamins is as important as anything else you can do is. Vitamins will provide your body with repair tools. Vitamins will lessen the dangers and the risk of you getting some of the chronic diseases that you can acquire as you age. Diet alone doesn’t normally give a person all the vitamins that they need. In fact, experts show that millions of people in the world suffer malnutrition despite the fact that they eat three healthy meals per day. People are known to eat too much fast food, go on fads or quick weight diets that harm the body. This builds stress, which causes loss of vitamins.

Maybe you’re a person who eats many processed foods because of your busy life style and there is just no time to cook the right meals. You could be one that stops off at a fast food place to eat three or four times a week before going to work or home from work because you are just too tired to fix supper. Remember eating all that fast food isn’t good for the digestive system and all that fat from them fries isn’t good. Take time to fix a meal and sit down to enjoy it; doing this will cut down on the calorie intake and it helps to relieve stress because your doing something good for you and or your family.

Stop worrying about everyone else; take time out for you. Stress is bad for your heart, which affects your blood pressure, nervous system, and is hard in general on your body. Stress can cause many things, even causing a person to become obese. The world is turning at such a fast pace these days that there is never time to take care of us, so start now.

Try doing a little exercise to stay healthy as you age. Every little bit of exercise you do is better than not any at all. An average person should exercise at least 3 times a week for 30 minutes. A person has many options when it comes to exercise. Walking is a great exercise, since it helps you keep those muscles more flexibly and stronger.

How happiness makes you live a longer life:
Happiness is another way to stay healthy as you age. If you are not happy find out why and turn it around so you will be. Being happy and being with friends is always a good way to keep the stress away to. Don’t let yourself get depressed and down; it will make your aging come upon you sooner than you want and it can cause you to be a very sick person. Depression is a sickness and you want to stay away from all that.

Again, there is no way you can stop from aging so stay in good health and slow it down. Keep yourself happy, do those exercises and take those vitamins. Staying active helps keeps the stress down, keep you stronger and you’ll feel better for doing it.

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Find the Right New Year’s Resolution

Find the Right New Year’s Resolution

Find the Right New Year’s Resolution


Five easy resolutions to make you lean in 2019!

Yep, it is that time of year again! Time to moan and groan about the weight we gained over the holidays as we resolve to lose it all in the New Year! If memories of failed New Year’s resolutions are haunting you, it is time you found the right resolution for 2019.

The reason that most New Year’s Resolutions fail is that they are too extreme or time consuming. Who is really going to give up all sweets or stick to sweating in the gym for hours each day? What you need this year is a New Year’s Resolution that is simple enough to become a part of your daily life, and will lead to long term weight loss. Read on for five simple yet effective New Year’s Resolutions for you to choose from.

Resolution #1: Drink a large glass of water before each meal.
This simple action will save you mountains of calories in the coming year! By filling your stomach with water right before you eat you reduce your chances of overeating during the meal. Drinking more water is also healthy for all of your body functions, including converting body fat into usable energy.

Resolution #2: Wait 20 minutes before deciding on seconds.
Do you remember the last time you were uncomfortably full after a meal? Chances are that you were hungry and, rather than stopping when you were satisfied, you overate. In the same way that your body tells you when you are hungry, it also has a way of telling you when you are full. The catch is that it takes about 20 minutes for your brain to get the message from your stomach that you have eaten enough. What you eat during that 20 minutes is extra food that your body doesn’t need. Next time that you are in the middle of a meal contemplating getting yourself seconds, allow 20 minutes to pass before you decided if you still need the extra food. Chances are that your brain will get the “full” message and you will pass on the extra calories!

Resolution #3: Walk or Jog in the morning.
Did you know that going on a 15 minutes walk right after waking contributes to weight loss? Getting out of bed 15 minutes earlier, lacing up your tennis shoes, and simply walking around the block will lead to fat burn and lost pounds! When you get up and move first thing in the morning, before breakfast, your body is more likely to used stored fat as energy. Weight loss is supposed to be harder than this, right?

Resolution #4: Obey the No Food Three Hours Before Bed Rule.
Eating a snack after dinner is a widely held habit. Although food always seems to taste better right before bed, it is also more prone to stick with you when eaten late at night. It has been proven that not eating three hours before bed reduces fat storage throughout the night. If you go to bed at 10pm, finish eating for the day no later than 7pm. Once you have made this a habit you will be ecstatic over the long-term weight loss!

Resolution #5: Spice up you Workouts with Circuit Training
Are your workouts consisting of the same exercises in the same order at the same weight? If you find yourself falling into a rut at the gym give circuit training a try. Start by doing one set of your first exercise and then moving on to do one set of your second exercise. After you have done every exercise once, start again from the top! If you want to burn extra calories add 5 minutes on a bike between each set. Get creative and add new exercises into your circuits, and your workouts will be fun and energizing!

Now all you have to do is pick one of these New Year’s Resolutions, make it a part of your daily life, and watch as the pounds fall off in 2019!  A very happy New Year everyone 🙂

Age is just a number

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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 schedule. Here are 3 three ideas:

Arm your 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 chaotic schedule.

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Avoid These Top 5 Workout Myths

Avoid These Top 5 Workout Myths

Avoid These Top 5 Workout Myths


Do you know the health and fitness industry is plagued by an over abundance of workout myths? A myth is a fiction or half truth, especially one that forms part of an ideology. Rob tells Jen about a new fitness program that is suppose to deliver amazing results; Jen tells Ted, and Ted then tells Pam, but only half of what Rob said. Confused? Just image how confusing Rob's "cutting edge" theory has become. And the funny thing is, Rob made this up by telling people they will lose 3 inches from their bellies, and hips by holding their breath for 30 seconds. Rob, without any scientific backing, dreamed this all up.

The sad thing is most people believe what they hear from so-called uninformed myth spreaders. After consulting with thousands of people, I have heard every possible workout myth known to man, and continue to de-bunk myths daily. Listed below are my all time 5 favorite workout myths. Always look for the science and logic behind what people claim. Don't automatically assume it is true unless studies back it, or specific quantitative results are shown.
After reading my 5 workout myths, you will be able to finally protect your own workout results, and share the fitness truth with others.

Myth 1 - Doing crunches, or abdominal work will decrease fat in the stomach area (If you do thousands of crunches, then you will have a flat stomach.)
This is what some infomercials preach. They state you can obtain a flat, beautiful, stomach by using their simple ab machine. All you need to do is exercise 2 minutes per day, and voila!
Please note, dear reader, you can't SPOT REDUCE! By doing a specific exercise for a certain muscle does not make fat suddenly vanish. Fat is lost over time by burning more calories than the body consumes on a regular basis. Fat will then disappear throughout your entire body, and you don't have control of where it comes off. Doing a certain exercise for a specific muscle will only guarantee a stronger, more fit muscle.
The SECRET keys to fat loss are decreasing caloric intake, increasing activity for an extended period of time, and incorporating a workout of strength, cardio, and flexibility.

Myth 2 - Lifting heavy weight for 8-12 reps will build big muscles (especially women.) You should lift very light weights and do a lot of reps, 20 +.
This is one that NEVER seems to go away. It keeps coming back to haunt me again, and again, and again. Ladies, doing heavier weights WILL NOT suddenly turn you into the Incredible Hulk. Your objective should be to maintain, or slightly increase your fat burning lean tissue. In order to do this you must increase the intensity of the exercise by elevating weight, number of reps, or decreasing rest time between sets.
If you increase intensity regularly, you will see good results. If you do not, you will get the same results you have been getting. Increase the intensity until you are happy with the progress you have made, and then maintain the same intensity level.
Women, generally, don't have the physiological make-up to develop big muscles unless they use steroids, and train with gut busting intensity. Most men workout a lifetime, and won't build big muscles. Ladies, please don't worry; challenge yourself in the gym.
Here is a valuable free resource to help you stay informed of the health, and fitness trends by letting you know what works, and what doesn't.

Myth 3 - For resistance training, you need to do 3 sets of 10-15 reps, 3 exercises per body part, and a frequency of 3 days per week.
Where the heck did 3 come from? 3 X 3 X 3? I think someone, many years ago, decided 3 was a good number to use, and people started to believe in this myth.
How many sets are really needed? According to scientific studies, the exact number of sets needed to stimulate lean tissue development is one, if preformed at 100% momentary muscle failure. A single all out set is the ideal stimulus to trigger lean tissue development. All other sets only hinder the recovery process when lean tissue develops.
Rest- people generally don't get enough rest between workouts. Please be aware that the higher the intensity, the more rest is required between workouts to allow lean tissue development. If you workout (strength train) too soon, before you are fully recovered, you will short circuit your results.
It is better to wait longer between workouts, then to workout not fully recovered.You WON'T lose your muscle tissue if you don't workout for 2 weeks.
Ideal rest times (depending upon intensity) are anywhere from 3 - 10 + days between strength training workouts.
You will need to track your progress to determine when your gains cease. When progress stops, increase your rest time even further.
If your strength keeps increasing during each workout, you are assured of getting optimal rest between sessions.

Myth 4 - All I need to do is cardiovascular training to be in shape.
Wrong! Please don't make this mistake! Cardiovascular exercise is only one piece of the workout puzzle. To design an optimal fitness program, incorporate cardiovascular exercise, strength training, and flexibility into an efficient, results producing program.
Cardiovascular exercise will do very little to increase your flexibility, and maintain or increase your lean tissue. If you avoid any of these three components, you are decreasing your results by one third.
As a result of the aging process, on average, 5-7 pounds of muscle is lost each decade, that is, if you don't strength train.

Myth 5 - All fitness equipment is good if you use it.
All fitness equipment is not created equal, especially home fitness equipment advertised in infomercials. Some pieces of fitness equipment are not well built, and can cause injury to specific individuals resulting from medical limitations.
My advice is to clear your exercise program with a physician prior to exercising or buying home gym equipment.
Home Gym Shopping Secrets is a great consumer awareness guide to rely on prior to purchasing home gym equipment. This guide will take you by the hand and show you what to buy, what to avoid, and why.
Home Gym Shopping Secrets https://www.HomeGymShoppingSecrets.com

Another tip I recommend is never plan an exercise program without input from an Exercise Physiologist, Certified Personal Trainer, or Physical Therapist.

Age is just a number 

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Help Prevent A Heart Attack: Get Moving!

Help Prevent A Heart Attack: Get Moving!

Help Prevent A Heart Attack: Get Moving!


Preventing a heart attack should be one of the things that concerns you most. After all, heart disease and cardiac arrest are some of the leading causes of death among people these days. And while it is obviously not possible to completely prevent having a heart attack, there are several important ways that you can help guard yourself against this.

Tired of hearing advice about  prevention? I guess people like me will continue to give advice about ways about prevention  until the numbers of people suffering the effects of heart attacks decreases significantly. If you have not taken seriously the warnings and advice you have heard, seen and read, then please read on to learn about simple ways of heart attack prevention for almost everyone.

Because the heart is a muscle it can be worked out and conditioned just like all of the other muscles in the body. Just like we can distinguish between people who are in good shape and people who are in poor shape, so we can distinguish between hearts that are in good shape or poor shape. One of the best ways to maintain the health of your heart and hence to prevent a heart attack is to get in shape. Exercise is so, so important in trying to prevent a heart attack from taking your life.

Taking the time for exercise and getting in shape should be high on your list of priorities. The three biggest excuses I hear from people about why they are not in better shape are that they are too tired, too busy, and that exercising costs too much money. When a possible heart attack is on the line, none of these three excuses seem valid enough to stop you from getting your body in good shape.

Being too tired to exercise is ironic in that exercise is one of the best ways to gain energy and to help people sleep well at night. Therefore, the best way to have the energy to exercise is simply to start exercising. Don't immediately jump up from the couch and run a marathon, but look for small and quick ways to incorporate exercise into your day. Even a small amount of brisk walking will do wonders in helping you prevent a heart attack.

Making the claim that you do not have enough time in your day to exercise is simply a reflection of what you care most about. Look at your days and see what you are making time for. Eating out, sleeping in, watching television? If you desire to really get in shape and to help prevent an attack, then making fifteen or twenty minutes a day will become easy and very doable.

Getting in shape does not have to cost you a lot of money. In fact, almost everyone I know can get outside and go for a walk for free. No one says that preventing a heart attack requires you to have a membership at the most expensive and exclusive athletic club. Heart attack prevention can be as simple as throwing on a pair of old sneakers and getting out for a walk or a jog.

Your health is worth it. Regardless of the sacrifices you have to make in order to get in shape, preventing a heart attack is one of the most loving things you can do for yourself and the ones you love.

Most people have no idea how good they are suppose to feel

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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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