6 Keys To Getting Maximum Results In Minimum Time With Your Home Exercise Equipment
By Tom Storms
I used to love going to the gym. The sounds, the smells, the grunts, the groans. Nothing seemed more inspiring. Then life got in the way. I got busy. Very busy.
Working with my fitness clients and athletes took up a lot of time, and frankly, I wasn�t too thrilled about taking the time to drive to the gym anymore. I do have a life, you know. Then there was the fight for parking not to mention the fact that I had to wait to use the equipment while someone else finished up his or her workout. I didn�t really like the music they played so loud I had to shout over it so my training partner could hear me, and the sales staff was constantly hounding me for referrals.
But I have to tell you about my new favorite place in the world to workout. My home studio. In fact, I like it so much that I recommend that everyone train at home if a gym membership isn�t up your alley. It�s got everything in it that I want, and everything that I need to successfully train. AND get this it didn�t cost me an arm and a leg.
Training at home has been so successful for me and some of my clients, I�ve set up an online facility that will allow me to personal train anyone in their home. You can give it a look at www.thebodymatrix.com. The greatest part about it is you don�t even need equipment if you don�t have any. Bodyweight workouts are phenomenal for conditioning and weight loss. Obviously, if your goals are more specialized, some equipment may be necessary.
Consider this. How much do you have to spend each year for a health club or gym membership? Now add up all the years you�ve gone to the gym and all the years you will go to the gym for the rest of your life. That�s a big chunk of change! When you think about it, it makes total sense to buy your own equipment and do it at home.
There�s no drive to the gym. No waiting. No annoying sales people. You can listen to the music that you want to (or put a TV in the gym for cardio training). Oh, and the best part is that it�s always open. Want to get in a good workout on Christmas day. You can.
Here�s the tricky part. You can�t just go out and buy whatever equipment seems popular on TV or in magazines. Do that and you�ll be unhappy in less than a month. You need a plan to determine what you need in the way of equipment to successfully achieve your fitness goals.
The following 6 points are MUSTS if you want to save time, money, and maximize your success in a minimum of time.
1. Define your personal fitness goals as specifically as you can. For any fitness-related goal there are a number of methods you can use to be successful, but first you have to know where you�re going. Do you want to get stronger? Do you want to build muscles? Lose weight or reduce your body fat? Increase endurance? Reduce stress? Are you preparing for a sport? All the above? Without knowing that you could end up spending more money than you need to on equipment that you�ll never fully utilize. Not to mention you may fail in your attempts to achieve your goals.
2. How much space are you willing to devote to your home gym? If you�ve only got a 5 x 5 space at home, you�re really going to have to be efficient. Don�t expect to fit large pieces of fitness equipment into such a small space. Be realistic. Maybe it�s time to clear out the room you�re using for storage or that corner of the garage that is just wasted space. Maybe you�ve got some space, but you�ll need to make your gym a little more portable so you can store it away when it�s not in use.
3. Familiarize yourself with your options on types and brands of exercise equipment. Find out what you�ll be comfortable with. Would you invest in a house or car without looking at several options or a test drive? Remember, this is an investment in you. There are all types of equipment from treadmills and crosstrainers, to selectorized weight equipment, to barbells and dumbbells. Check out equipment on the Internet or in catalogues. Stop by the exercise equipment retailers and actually see it and even try it out before you even consider buying. Believe me this is time well spent. When the time comes to discuss equipment with the appropriate person, be it a salesperson or a fitness professional, you won�t be completely in the dark when it comes to determining your wants and needs and end up buying something you hate or won�t use.
4. Consult with a fitness professional. Take advantage of a professionals �in the trenches experience� and educational background when it comes to matching your fitness-related goals with selecting the appropriate equipment for you. Again, this saves you time and money by preventing you from wasting money on useless or poorly designed equipment. You may also find that your fitness professional may have relationships with fitness equipment retailers which will allow you to buy your equipment at a discount.
5. Always buy top quality equipment from a reputable retailer. Yes, it costs more money, but as the saying goes, �You get what you pay for�. This is so true when it comes to exercise equipment. Avoid the temptation of trying to save a couple dollars by buying equipment that may not be up to your required standards. Buying top quality equipment will last you a lifetime. If you have any doubt, compare how much you have or could have spent on gym memberships over your lifetime with the cost of your new fitness equipment. I have no doubt that you will always spend less money on your home gym than you ever would by purchasing a lifetime of gym memberships.
6. Utilize local retailers as much as you can. While it may seem logical to save money by purchasing equipment online or via a catalogue, shipping charges on fitness equipment can be outrageous. You end up spending more than if you shopped at your neighborhood retailer. There is also an issue of maintenance. Even the best equipment can experience the occasional breakdown. Try getting a mail-order company to service your equipment. It�s not easy. Your local retailer can usually resolve your problems in no time at all.
There you have it. These recommendations will help you tremendously. Please keep in mind that it�s just not as easy as it seems, but it is worth the extra time especially when you�re making such a serious investment in yourself. That�s why I encourage you to seek the help of a fitness professional.
If you�re sick, you go to the doctor. If you�ve got a tax problem, you see an accountant (or an attorney!). Have a toothache? You�re off to the dentist. Leaky pipes result in a call to the plumber. So why is it that so many people attempt to solve their health and fitness problems without consulting an expert? I don�t know exactly, but I encourage you to make the investment in yourself � in your quality of life � by hiring a qualified professional to educate you and help you get started.
If I can be of any assistance to you, please don�t hesitate to call me. I�m happy to speak with you and give you my recommendations without any sales pressure (I hate it when people try to �sell� me, so I wouldn�t try that on you).
Please visit my web site at www.personaltrainingfitness.com and subscribe to my newsletter, or call me to schedule an appointment at (775) 224-7155 to obtain any additional information you may need. Thank you.
Yours in good health,
Tom Storms, CPT,
Personal Trainer, Fitness Consultant
www.personaltrainingfitness.com
(775) 224-7155
info@personaltrainingfitness.com
P.S. If you would like a FREE consultation to determine your fitness equipment needs don�t hesitate to call me. I�d be happy to help you. If you purchase some home fitness equipment, I�ll also give you a FREE consulting session to introduce you to your new home fitness equipment.
NOTE: This publication is not intended for use as a source of medical advice. You should obtain medical advice from your private healthcare practitioner. Before beginning any exercise or dietary program, consult with your physician to ensure that you are in proper health and that this or any exercise or dietary program will not put you at risk.
About the author:
Tom Storms is a nationally certified personal trainer / fitness consultant from the American Counsel on Exercise. Tom has been training private clients full time for the last 12 years. Specializing in online personal training from his web site; www.personaltrainingfitness.comTom offers his services and resources worldwide
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Friday, June 23, 2006
Sunday, June 18, 2006
QUIT SMOKING: NOT JUST A HABIT... AN ADDICTION by Ciaran J Newman FIITD
Quitting is often hard, but smokers are doing it, and are now quitting in record numbers. In fact, half of all living North Americans who ever smoked have now quit smoking.
If you have decided to quit smoking - whether for health, social or other reasons - the question often is: how?
Many people are able to quit on their own. But if you want help in quitting smoking, there are many options available, some of them free, some modestly priced and some quite expensive ways of quitting. They include self-help quitting materials, such as books or videotapes; nicotine patches or gum; group quitting programs, which may last anywhere from one night to many weeks or months; quitting by hypnotism, acupuncture or laser therapy; and even quitting smoking by aversion therapies, which make smoking extremely unpleasant.
No one can say which quit smoking method works best for each individual. Different people will respond to different quit smoking strategies. But deciding on a course of action - committing time and money and setting a date to quit smoking - is an excellent first step.
Quitting smoking takes effort, perseverance and, often, some kind of help. But it's worth the effort for a number of reasons.
Quitting smoking greatly reduces your risk of contracting lung cancer and many other cancers.
Quitting smoking makes a difference right away - you can taste and smell food better. Your breath smells better. Your cough goes away. This happens for men and women of all ages, even those who are older. It happens for healthy people as well as those who already have a disease or condition caused by smoking.
You started smoking cigarettes gradually one at a time - then "Mr. Nicotine" took hold and you were hooked. Nicotine is more addictive than crack cocaine - so what choice did you have!
Nicotine is delivered in a simple but deadly vehicle like cigarette smoke mixed with over 400 other chemicals the manufacturers add to the cigarette. By becoming addicted to this deadly brew of chemicals nicotine contributes to 400,000 deaths per year in the United States alone
But cigarette addiction is more than just nicotine addiction. It is also a very intense habit. A habit you have had for 10, 20, or 30 years puffing 200 times a day is very difficult to stop, even without any chemical dependence on nicotine.
Smoking is also associated with taking a break, eating and even sex. These factors can be as important as the nicotine addiction. So as a smoker you can take all the nicotine patches you want, but until you deal with this other addiction, you are not going to quit smoking.
Well, it was easy to start smoking cigarettes one at a time - so why not use that easy way - to quit smoking one at a time using the gradual reduction method of quitting smoking.
"But it isn't easy to kick the Nicotine smoking habit" you say. "I want to know how to quit smoking for good - I'm sick of smoking cigarettes" "I've tried to quit smoking cigarettes one by one before and I gradually go back to smoking 20, 30 or 40 cigarettes a day."
Well you had a little help when you started out smoking - our old friend nicotine. So now let's use a new friend on the market to show you how to quit smoking - NicoBloc. (More info at www.stopsmokingnow.co.uk )
"WHAT you say - I've never heard of NicoBloc before"
NicoBloc is a proven gradual reduction method of quitting smoking that teaches smokers how to quit smoking. It has been shown to help many thousands of smokers to quit the Smoking Habit for Good!
We all know it's all about QUITTING smoking cigarettes - but it's much easier to quit smoking completely when you only smoke a few cigarettes a day than to quit smoking from 20, 30 or 40 a day. Like the road safety ads show - stopping a car from 10mph is easier than stopping from 50 or 60 mph.
So with NicoBloc your goal is to first reduce the number of cigarettes you smoke - rather than quit cold turkey (even with the use of patches or gum).
Now that sounds an easier way to quit smoking - doesn't it?
There is less stress - less panic while quitting and once you know and believe it is going to be easier to quit smoking you will become a healthy non-smoker the easy way.
NicoBloc is simple to use and contains natural ingredients that can trap up to 99% of tar and nicotine in the cigarette while you smoke.
NicoBloc doesn't rely on traditional nicotine replacement methods and uniquely equips you for a successful attempt to quit by fully preparing you mentally and physically. The NicoBloc method enables you to reduce and eliminate your intake of nicotine over a gradual period without experiencing major withdrawal symptoms.
So why do smokers just like you find it so difficult to quit smoking?
Making the decision to quit smoking isn't easy and it is even harder to put it into practice. So, only smokers with great willpower manage to beat the Nicotine habit without any kind of help.
Statistics show that every year about 70% of the smokers want to quit smoking, but, sadly, less than 5% actually quit. In general, it takes 3 or 4 attempts to quit smoking permanently.
This is because cigarettes create both a physical dependence (on nicotine) and a behavioral (or habit-based) dependence.
Until now, the various methods to quit smoking only contributed towards overcoming the physical dependence by administering anti-depressive treatments, or by replacing the nicotine inputs by patches or chewing gum.
Even a major nicotine gum manufacturer is now recognizing this fact by telling smokers that if they want to quit smoking they should cut down on the number of cigarettes they smoke at the same time as using their product - they suggest that it can take anything up to 9 months to quit smoking completely!
Overcoming this behavioral dependence connected with the physical act of smoking is an important part of quitting the "Habit" that's why NicoBloc is so successful in helping smokers to quit smoking. Thousands of smokers have QUIT smoking within 6 weeks using this NicoBloc gradual reduction quit smoking plan.
We all know that the "habit" of smoking cigarettes is associated with a whole series of rituals that cannot be easily abandoned overnight, which makes getting help with the willpower to quit smoking cigarettes even more important.
More than 400,000 deaths in the U.S. each year are smoking related. Smoking cigarettes increases your risk of lung cancer. You know that smoking is bad for your health, yet at the same time you also know how hard it is to quit smoking. You have probably tried to quit smoking several times. Nobody has said that quitting is easy. Mr. Nicotine exerts a physical and mental hold on you that is a major barrier to quitting smoking.
So a small percentage of smokers have found it easy to quit smoking without some form of help. The cravings for a cigarette when you quit smoking cold turkey can be intolerable. The immediate withdrawal symptoms of quitting like irritability, anxiety, headache, depression, lack of concentration and restlessness can overcome your will power and next thing - you are back to being a smoker.
Some smokers have found nicotine replacement therapies like Nicorette, Nicoderm, Nicotrol or Nicquitin have been a help, but for many who have tried them and failed there has to be another approach to quitting smoking.
NicoBloc simply allows you to continue smoking while you are quitting but control the amount of nicotine you take into your system. This is why NicoBloc has worked for many other smokers like you.
You can quit smoking - millions of people around the world have successfully quit smoking. It doesn't matter how long you have smoked, you can quit!
You will be delighted with the quality of life you will have when you become an ex-smoker. First though, you must commit to want to become an ex-smoker. It is only a matter of time, wean yourself of cigarettes, slowly, remember the tortoise and the hare. You can do it!
So start today - tell yourself you are going to quit today, once you have made that decision you will want to know more about how to quit smoking with NicoBloc.
Well, what are you waiting for?
Now you have some more questions about how to quit smoking - that need some answers! So visit the gradual reduction website at www.stopsmokingnow.co.uk
Well, all of your questions will be answered and you may find yourself on the road to becoming a more healthy Non-Smoker today.
About the Author
Ciaran J Newman is a past Chairperson and Fellow of the Irish Institute of Training & Development. He has lectured extensively on the subject of Goal Setting and Behaviour Modification. Contact details: info@arkomax.com Website: www.arkomax.com
Quitting is often hard, but smokers are doing it, and are now quitting in record numbers. In fact, half of all living North Americans who ever smoked have now quit smoking.
If you have decided to quit smoking - whether for health, social or other reasons - the question often is: how?
Many people are able to quit on their own. But if you want help in quitting smoking, there are many options available, some of them free, some modestly priced and some quite expensive ways of quitting. They include self-help quitting materials, such as books or videotapes; nicotine patches or gum; group quitting programs, which may last anywhere from one night to many weeks or months; quitting by hypnotism, acupuncture or laser therapy; and even quitting smoking by aversion therapies, which make smoking extremely unpleasant.
No one can say which quit smoking method works best for each individual. Different people will respond to different quit smoking strategies. But deciding on a course of action - committing time and money and setting a date to quit smoking - is an excellent first step.
Quitting smoking takes effort, perseverance and, often, some kind of help. But it's worth the effort for a number of reasons.
Quitting smoking greatly reduces your risk of contracting lung cancer and many other cancers.
Quitting smoking makes a difference right away - you can taste and smell food better. Your breath smells better. Your cough goes away. This happens for men and women of all ages, even those who are older. It happens for healthy people as well as those who already have a disease or condition caused by smoking.
You started smoking cigarettes gradually one at a time - then "Mr. Nicotine" took hold and you were hooked. Nicotine is more addictive than crack cocaine - so what choice did you have!
Nicotine is delivered in a simple but deadly vehicle like cigarette smoke mixed with over 400 other chemicals the manufacturers add to the cigarette. By becoming addicted to this deadly brew of chemicals nicotine contributes to 400,000 deaths per year in the United States alone
But cigarette addiction is more than just nicotine addiction. It is also a very intense habit. A habit you have had for 10, 20, or 30 years puffing 200 times a day is very difficult to stop, even without any chemical dependence on nicotine.
Smoking is also associated with taking a break, eating and even sex. These factors can be as important as the nicotine addiction. So as a smoker you can take all the nicotine patches you want, but until you deal with this other addiction, you are not going to quit smoking.
Well, it was easy to start smoking cigarettes one at a time - so why not use that easy way - to quit smoking one at a time using the gradual reduction method of quitting smoking.
"But it isn't easy to kick the Nicotine smoking habit" you say. "I want to know how to quit smoking for good - I'm sick of smoking cigarettes" "I've tried to quit smoking cigarettes one by one before and I gradually go back to smoking 20, 30 or 40 cigarettes a day."
Well you had a little help when you started out smoking - our old friend nicotine. So now let's use a new friend on the market to show you how to quit smoking - NicoBloc. (More info at www.stopsmokingnow.co.uk )
"WHAT you say - I've never heard of NicoBloc before"
NicoBloc is a proven gradual reduction method of quitting smoking that teaches smokers how to quit smoking. It has been shown to help many thousands of smokers to quit the Smoking Habit for Good!
We all know it's all about QUITTING smoking cigarettes - but it's much easier to quit smoking completely when you only smoke a few cigarettes a day than to quit smoking from 20, 30 or 40 a day. Like the road safety ads show - stopping a car from 10mph is easier than stopping from 50 or 60 mph.
So with NicoBloc your goal is to first reduce the number of cigarettes you smoke - rather than quit cold turkey (even with the use of patches or gum).
Now that sounds an easier way to quit smoking - doesn't it?
There is less stress - less panic while quitting and once you know and believe it is going to be easier to quit smoking you will become a healthy non-smoker the easy way.
NicoBloc is simple to use and contains natural ingredients that can trap up to 99% of tar and nicotine in the cigarette while you smoke.
NicoBloc doesn't rely on traditional nicotine replacement methods and uniquely equips you for a successful attempt to quit by fully preparing you mentally and physically. The NicoBloc method enables you to reduce and eliminate your intake of nicotine over a gradual period without experiencing major withdrawal symptoms.
So why do smokers just like you find it so difficult to quit smoking?
Making the decision to quit smoking isn't easy and it is even harder to put it into practice. So, only smokers with great willpower manage to beat the Nicotine habit without any kind of help.
Statistics show that every year about 70% of the smokers want to quit smoking, but, sadly, less than 5% actually quit. In general, it takes 3 or 4 attempts to quit smoking permanently.
This is because cigarettes create both a physical dependence (on nicotine) and a behavioral (or habit-based) dependence.
Until now, the various methods to quit smoking only contributed towards overcoming the physical dependence by administering anti-depressive treatments, or by replacing the nicotine inputs by patches or chewing gum.
Even a major nicotine gum manufacturer is now recognizing this fact by telling smokers that if they want to quit smoking they should cut down on the number of cigarettes they smoke at the same time as using their product - they suggest that it can take anything up to 9 months to quit smoking completely!
Overcoming this behavioral dependence connected with the physical act of smoking is an important part of quitting the "Habit" that's why NicoBloc is so successful in helping smokers to quit smoking. Thousands of smokers have QUIT smoking within 6 weeks using this NicoBloc gradual reduction quit smoking plan.
We all know that the "habit" of smoking cigarettes is associated with a whole series of rituals that cannot be easily abandoned overnight, which makes getting help with the willpower to quit smoking cigarettes even more important.
More than 400,000 deaths in the U.S. each year are smoking related. Smoking cigarettes increases your risk of lung cancer. You know that smoking is bad for your health, yet at the same time you also know how hard it is to quit smoking. You have probably tried to quit smoking several times. Nobody has said that quitting is easy. Mr. Nicotine exerts a physical and mental hold on you that is a major barrier to quitting smoking.
So a small percentage of smokers have found it easy to quit smoking without some form of help. The cravings for a cigarette when you quit smoking cold turkey can be intolerable. The immediate withdrawal symptoms of quitting like irritability, anxiety, headache, depression, lack of concentration and restlessness can overcome your will power and next thing - you are back to being a smoker.
Some smokers have found nicotine replacement therapies like Nicorette, Nicoderm, Nicotrol or Nicquitin have been a help, but for many who have tried them and failed there has to be another approach to quitting smoking.
NicoBloc simply allows you to continue smoking while you are quitting but control the amount of nicotine you take into your system. This is why NicoBloc has worked for many other smokers like you.
You can quit smoking - millions of people around the world have successfully quit smoking. It doesn't matter how long you have smoked, you can quit!
You will be delighted with the quality of life you will have when you become an ex-smoker. First though, you must commit to want to become an ex-smoker. It is only a matter of time, wean yourself of cigarettes, slowly, remember the tortoise and the hare. You can do it!
So start today - tell yourself you are going to quit today, once you have made that decision you will want to know more about how to quit smoking with NicoBloc.
Well, what are you waiting for?
Now you have some more questions about how to quit smoking - that need some answers! So visit the gradual reduction website at www.stopsmokingnow.co.uk
Well, all of your questions will be answered and you may find yourself on the road to becoming a more healthy Non-Smoker today.
About the Author
Ciaran J Newman is a past Chairperson and Fellow of the Irish Institute of Training & Development. He has lectured extensively on the subject of Goal Setting and Behaviour Modification. Contact details: info@arkomax.com Website: www.arkomax.com
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