Personal Fitness Trainer - Mood, Confidence and Self-Esteem

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Personal Fitness Trainer

Mood, Confidence and Self-Esteem

CANDICE MALONE

Rags to Riches Entertainment Group

An imprint of Aauvi House Publishing Group

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Published by Aauvi House Publishing Group at Smashwords

Copyright 2013 Candice Malone

All rights reserved. By payment of the required fees, you have been granted the non-exclusive, non-transferable right to access and read the text of this e-book on-screen. No part of this text may be reproduced, transmitted, down-loaded, decompiled, reverse engineered, or stored in or introduced into any information storage and retrieval system, in any form or by any means, whether electronic or mechanical, now known or hereinafter invented, without the express written permission of publisher.

E-ISBN: Smashwords Edition

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While every precaution has been taken in the preparation of this book, the publisher and author assume no responsibility for errors or omissions, or for damages resulting from the use of the information contained herein.

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Titles by Candice Malone

Personal Nutritionist – Stop Eating Junk and Start Looking Fabulous

Personal Fitness Trainer – Mood, Confidence and Self-Esteem

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Contents

Book Cover

Title Page

Copyright

Introduction

1 – Exercise – A Sense of Control

2 – Focus On You First Thing

3 – Seasonal Exercise Routines

4 – Flexibility and Balance

5 – Energy and Endurance

6 – Build Bone Strength

7 – Join a Club, Class or Gym

8 – Stretch – Yoga and Pilates

9 – Manage Stress

10 – Transformation You

Closing Remarks

End of Book

About the Author

About the Publisher

Books by Aauvi House

Excerpts by Aauvi House

Credits

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Introduction

In its brief history, Aauvi House Publishing Group has become the new it marketers of information-based lifestyle solutions in the self-help and how-to markets for all age groups. Reinforcing a belief that living a planned extraordinarily fulfilled lifestyle is of paramount importance to its readers.

The Insiders’ Lifestyle Guides series is a first, of a twenty-one book series, that will be revised and re-launched periodically with all new material. These books feature famous themed cities represented by the book covers and include an introduction comprising a short story about its featured city. Annually, the series guides will be rolled up as chapter inserts into a single book and sold during the holiday season.

Anyone who desires the secrets to A-list living, values their appearance, is concerned about lifestyle or just needs more information can benefit from reading and continually referring back to the Insiders’ Lifestyle Guides series. Each book – practical in its approach – is full of facts that teach you how to make the most of your life, how to achieve peak performance, and how to maintain general health. In short, the Aauvi House Publishing Group, Rags to Riches Entertainment imprint’s ability to offer its readers a more complete and concise migration path to an extraordinary red carpet lifestyle, just got better.

Information Is Timeless

Everyone holds a secret desire to be part of the A-list seeking a confident, fashionable, and extraordinary life. These series guides make transformation routine to which all men and women will relate.

Actionable Strategies

The Insiders’ Lifestyle Guides series contains specific strategies in each book and edition that can transform lives. It details social skills of boosting confidence, replacing bad habits, and re-inventing one’s self. These books will appeal to professionals, parents, and generations of young adults.

About the Authors

The Insiders’ Lifestyle Guides series are written by a team of contributing authors, all of whom have a witty, quirky, slapstick appeal.

About Our Cover Story – Dallas, Texas

Since jet setting is part of such a grand lifestyle, the Insiders’ Lifestyle Guides series theme includes a cultural or travel experience with every book. That is, between promotional junkets, film festivals and red carpet appearances, celebrities can rack up as many frequent-flyer miles as they do trips to rehab. And so can you, once you have an insider bird’s eye view of the possibilities.

Whether traveling by plane or virtually by way of these pages, our cover story, Dallas Texas, the Big D. There’s a reason why they call Dallas Big D, world-class art exhibits, distinct restaurants, stylish shopping, unbelievable live music and much more. In recent years, this metropolitan hot spot has become a burgeoning center of the arts recognized worldwide for its museums and various collections.

Dallas is the ninth most populous city in the United States and the third most populous city in the state of Texas. It was founded in 1841 and formally incorporated in 1856. The city’s economy is primarily based on banking, commerce, telecommunications, computer technology, energy, healthcare and medical research, transportation and logistics. The city is home to the third largest concentration of Fortune 500 companies in the nation.

The city’s prominence arose from its historical importance as a center for the oil and cotton industries, and its position along numerous railroad lines. With the advent of the interstate highway system in the 1950s and 1960s, Dallas became an east/west and north/south focal point of the interstate system with the convergence of four major interstate highways in the city, along with a fifth interstate loop around the city. Dallas developed a strong industrial and financial sector, and a major inland port, due largely to the presence of the Dallas Fort Worth International Airport, one of the largest and busiest airports in the world.

About Personal Fitness Trainer

There is something great about A-list living and Personal Fitness Trainer, the seventh book of a twenty-one book series, is another fundamental step to looking fabulous. It can save your life! Regularly doing cardio and strength training reduces your risk of heart disease, diabetes, and endometrial, colon, and breast cancers. You’ll feel less stressed and be happier, too.

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Exercise – A Sense of Control

If you are exercising just to lose weight and to protect your health, you are probably sabotaging any long-term shape-up results you may gain. For instance, if you work out to lose weight and it doesn’t help, you’ll get frustrated and give up. All of which puts you in a negative frame of mind, where you’re constantly thinking, you’re not good enough, and you don’t like your body. Who wants to keep that up?

But if you change your reasons to mental health benefits, you are more likely to make exercise an ongoing lifestyle choice. Exercise will always improve your state of well being – improving mood and reducing stress. While having a pretty immediate impact on your mood and stress level, over time it will also improve your memory and automatically make you physically healthier. So you get the instant payoff of your workout improving your day and the long-term benefits that make you want to keep doing it.

Building A Sense of Control

Let’s be honest. Most of us secretly hope we’ll get into our skinny jeans again. Take the first step, and build a sense of control:

If you’re just starting out, put the weight loss goal on hold and focus on learning how to fit exercise into your life for at least six to nine months.

Next start thinking about your diet. If you do this, your weight loss will turn out to be quite effortless.

Then simply remember that to protect your heart and maintain your weight, your ultimate goal is to form a lifelong relationship with exercise.

Your mood, confidence and self-esteem will be enhanced by a sense of control and accomplishment after having done so.

Exercise Has A Lot of Numbers

Heartbeats per minute, reps and sets, body-fat percentage – exercise has lots of numbers, all of which have an effect on that critical one that pops up on our digital scales. A long, hard look at how we’ve worked out over the years.

29,960: Number of health clubs in the United States in 2011.

18: Percentage of Americans who belong to a health club.

30: Minutes per day of moderate intensity exercise the Centers for Disease Control recommends performing five days per week.

2: Number of hours per day President Thomas Jefferson advocated be spent walking, horseback riding, or practicing some form of exercise.

1856: Year Catherine Beecher (sister of Uncle Tom’s Cabin author Harriet Beecher Stowe) popularized calisthenics for women, set to music.

70: Percentage amount by which people over estimate how much they’ll use their gym membership.

2006: Year a study carried out at Fairleigh Dickinson University found that subjects who listened to music while exercising lost twice as much weight as those who did not.

40: Percentage of people prescribed weight-loss medications who have never been instructed by their doctors to try exercise first.

268: Number of pounds future fitness-video star Richard Simmons weighed when he graduated from high school.

20 million: Number of copies of his fitness videos sold worldwide.

10: Number of minutes Marilyn Monroe spent lifting lightweights each morning as part of a simple bust-firming routine that she detailed for a 1952 issue of Pageant magazine.

1965: Year the first Gold’s Gym opened in Venice Beach, California.

200: Number of certified Pilates instructors in the United States in 1991.

14,000: Number of Pilates instructors in the United States in 2005.

10: Number of weeks Olivia Newton John’s Physical, with its aerobics-themed video, spent at number one on the Billboard charts in 1981.

1982: Year Jane Fonda’s Workout, credited with spurring sales of the new consumer device, the VCR, was released.

1991: Year in which businessman Peter Bieler started marketing a rehabilitation device formerly used by European skiers as the ThighMaster through a series of infomercials starring actress Suzanne Somers.

3: Hours per day actress Linda Hamilton worked out for a full year to get in shape for Terminator 2.

16.5 million: Number of Americans who regularly practice yoga.

2001: Year the city of New Delhi started offering yoga instruction for traffic police to help alleviate back pain, insomnia, and headaches stemming from job stress.

105: Degrees Fahrenheit at which Bikram yoga studios are kept to promote stretching and an increased heart rate.

36: Percentage of people who expressed concern about stress also hadn’t exercised in the past week.

3.5: Number of quarts per hour it is possible to sweat while exercising vigorously on a hot day.

10: Number of months after giving birth that runner Paula Radcliffe won the 2007 New York City Marathon.

2001: Year the gym chain Crunch offered the first Cardio Striptease class.

$279: Price of a removable stripper’s pole sold for home use.

1992: Year Curves opened its first studio. Today it has nearly 10,000 clubs in 85 countries.

Your Heart Rate Number

There’s never been a simpler way to see whether you’re at risk for the number-one killer of women. New research found that women with a resting heart rate (RHR) higher than 90 beats per minute are three times more likely to die of heart disease than those with an RHR below 60. How can heart rate reveal so much? The fewer number of beats per minute, the stronger and more efficient your heart is.

Find Your RHR

Grab a watch when you first wake up, before your feet touch the floor (and your heart rate changes from its resting state). Then, with your index and middle fingers of your other hand, find your pulse on your wrist or neck and count how many beats occur in 10 seconds. Multiply that number by six to determine how many times your heart beats in one minute.

If your number is 84 or higher, you need to take action. To get your RHR into a lower, healthier zone: exercise. Cardio workouts, such as jogging or swimming for 20 to 30 minutes at least three days a week, are incredibly effective at lowering your RHR. Other heart healthy tips:

Stay at a healthy weight. The more excess weight you carry, the harder your heart has to pump. Getting to a healthy weight decreases the strain on it.

Do anything that relieves stress, since stress can make your heart rate spike. Practice yoga or deep breathing, get massages or just enjoy more downtime.

If you smoke, quit. Smoking makes your heart rate climb. Once you quit, circulation and lung function improve, and you can reduce your heart disease risk by 50 percent in just a year.

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Focus On You First Thing

Exercising for physical and mental health is a lifestyle change, not a temporary change. When it comes to re-establishing a fitness routine, initially, you’ll probably be more tired and some people give up. But after those initial weeks the body will become more energetic.

Ease Into Exercise

Along with the proverbial New Year, the recurrent resolution to get fit just arrived at the door. Cookies and cakes may have been banished, but easing off the couch into an exercise routine is a different story. Having a routine and sticking with it is really important. Getting back into the swing of things can take a few weeks. The objective is to not quit and give your body a chance to catch up.

Consult your doctor for specific advice or before starting any new exercise routine.

Start slowly.

Stay hydrated.

Shoot for 30 minutes a day.

Work up to your target heart rate (target heart rate is 70- to 80 percent maximum target heart rate = 200 minus age).

Put variety into your routine. Mix up your exercises to work different muscles and avoid over use injury.

When weight lifting, stick with 10 reps only if you are feeling resistance. If it becomes too easy or too difficult, increase or reduce the weight accordingly.

If you feel pain, stop what you are doing.

Work out in the morning, if not, make it a ritual to spend just 5 to 10 minutes doing crunches, knee bends, lunges and light stretching when you get up. Alternate each day with 5 to 10 minutes of push-ups and sit-ups to build total body strength. Follow by a nutritious breakfast. This strategy forces you to focus on you first thing – not your to do list.

Water Facts

Forget the eight glasses a day. The key to a healthier, slimmer, younger you is getting more water from your foods.

Exercise Fosters Hydration

The advantages of being fit are plentiful, but an advantage that’s rarely mentioned is hydration. Research shows that people who maintain a regular exercise program – even just a minimal routine like power walking a few times a week – are able to stay hydrated much more easily than a sedentary person.

Muscles holds more water than fat does. Fat tissue is about 10 to 20 percent water, while lean tissue (which includes muscle and bone) averages 70 to 75 percent – that’s why muscle weighs more than fat. Thus, the more muscle you have, the better your chance of holding on to cellular water. Exercise ultimately fosters hydration; the fitter you are, the less water you need to drink.

Water Intake

When our cells are not fully hydrated, they deteriorate and can’t function at their peak level. This leads to the tissue damage we refer to as aging. As we age, we naturally lose water, and it’s this water loss that makes it harder for our bodies to heal, scavenge for free radicals, defend against invading bacteria and pathogens, and keep the effects of hormonal imbalance in check. But simply drinking water won’t replenish your healing waters.

The trick is getting water into the cells and connective tissue and keeping it there so that every cell can function at its full capacity. If we can’t keep the water in our cells, we’ll be heading to the bathroom eight, 10, or 20 times a day; water seeps out and becomes wasted water – the kind that shows up as swollen legs and ankles, puffy eyes, and all over bloating.

To replenish moisture, eating water is better than drinking it. The main ingredient in fruits and vegetables is water, and molecules that help it get into cells easily and quickly surround this liquid. Watermelon and cucumbers, for example, are 97 percent water; tomatoes and zucchini are 95 percent. One slice of whole-wheat bread is about a third water, and a tortilla somewhat more. A roasted chicken breast is 65 percent water, baked salmon 62 percent, and even cheeses such as blue and cheddar are about 40 percent water. Beans, grains, and pasta act like sponges when you cook them, which is why a cup of boiled red kidney beans is 70 percent water. (However, raw vegetables are still more healthful.) Try eating more water-rich foods, and you’ll feel more energized after 10 days, see plumper, brighter skin in four weeks, and have a leaner, more hydrated body after 10 weeks.

All Fat Is Not Created Equal

Every year after age 25, we gain, on average, one pound of body weight and lose a third to half pound of muscles. As a result, our resting metabolism decreases about 0.5 percent annually.

The unhealthy fat that collects around the waistline is often referred to as visceral fat because it surrounds the viscera – vital organs such as the heart, liver, and lungs. Instead of burning calories, like muscle does, this abdominal fat releases chemicals that negatively affect your metabolism, generating hormones that can cause weight gain while preventing the production of healthy substances that can lead to weight loss.

Visceral fat is an age-maker – it wreaks havoc on the liver and has been linked to heart disease, diabetes, some forms of cancer, and a cluster of risk factors called metabolic syndrome, which increases the chance of developing these diseases. And it’s not a problem just for overweight or obese people.

While abdominal fat is usually visible, visceral fat can be hidden deep inside an outwardly thin person. The same holds true for fat that can line blood vessels, restrict blood flow, and