Bodyweight Exercises

You can fit fitness into your life, into your busy routine, into all your other responsibilities and priorities. How? By choosing one routine that has several components that can be moved around. Another way is to choose several routines that have different lengths, intensities, focus, etc.  The key is flexibility.  Not the "I can touch my feet to the top of my head" flexibility.  The flexibility of your fitness routine to adapt to your daily life.

This probably wasn't a problem until recently. When you were younger, or when your career or family was just beginning, the rest of your schedule and priorities allowed fitness to be an equal priority.

But now - with responsibilities at work, family, and community - sometimes those other priorites squeeze out fitness. For example, I love to work out early in the morning. But when I have to leave 1-1/2 hours early, to get to a distant meeting or conference, there isn't time to get a full workout in. So maybe I'll do a short but intense one. Or maybe I'll do a yoga routine.

That's the solution. Having the ability to be flexible and adapt your workout, even as the demands of your life change your routine.

You can get that flexibility at The FITNESS Portal.
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Fitness will change you. It will change your weight, your body shape, your attitude about yourself, and how people around you treat you. It will change you inside and it will change you outside. But it's not necessary to turn your whole life upside down just to lose 15 pounds!

If you aren't in tune with the changes that your fitness routines are causing in you, then you don't know that there's a problem. Your routines need to be in synch with the changes you are causing in yourself. You want your body and your emotions to work WITH your fitness routines, not against them.

So, for many people, smaller and more incremental changes are what is needed. Losing specific amounts of weight each month. Adding a specific number of pushups or situps. Reaching a certain stretching point. Being in control of your changes.

One thing that is especially important is to not let the changes get out of control. In my humble opinion, this is one of the primary reasons for people using steroids. People see changes - they like the changes - they WANT the changes to get out of control. But health and fitness are all about discipline.

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What if you heard a noise from one of the wheels on your car? And you took it to the mechanic and asked him or her to check out the brakes, because it sounds like it did when your brakes went out the last time. And what if the mechanic said that they have a "comperhensive" program that is going to look at your entire car?

Well, if you want that - that's great. If you want your brakes fixed - it's wasted time and money. AND, you probably want your mechanic to spend ALL the time getting the brakes fixed.

Now, it's the same thing when it comes to your workout routine. Sometimes you're going to want to have a workout routine that hits everything - HARD sometimes, easier at other times. But sometimes you want (or need) to focus on a body part. Or a body area. Or maybe something like stamina or stress or overall fitness. Or even trying to lose weight without dieting.

And you do this by having several fitness routines to select from, depending on what you want to focus on. The only fitness routine I have seen that - by itself - is this flexible, is traditional karate kata. But even kata is not flexible enough to cover the flexibility that Pilates will provide. Bodyweight exercises also come close, but to cover everything, you'd need an encyclopedia of exercises.

So have a bunch of routines in your pocket, to whip out whenever one is needed, from The FITNESS Portal.
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Fitness routines will change you. Not just your body. YOU. You will be a different person at the "end" of your fitness journey. And the more you embrace this, the easier and more focused your fitness routines can be.

This wasn't so much of a problem or concern when you were younger, because you were changing anyway! As you mature, as you have different and new experiences, you are changing, and those change overwhelm the changes caused by your fitness work.

There's also the changes that your changes cause in people around you. If you lose a lot of weight fairly quickly, then all the people who dealt with you as a heavy person will react to you differently. Or if you go from a desk-jockey to a marathoner, then everyone around you will be treating you differently.

You CAN control these changes. You can control and direct the changes in you and in how your friends react.
By moving between fitness routines, you can direct where the changes occur. You can also help your friends adjust to the changes in you.

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Working on stretching your muscles is something that needs to be done in parallel with making your muscles stronger and bigger. And many packaged routines promise to do that, but most of the time, these routines focus on one and add the other as an after-thought. As a result, either muscle stretching or muscle growth will suffer. And you don't want or deserve that.

When you are focusing on muscle growth, the muscles themselves do not naturally stretch or stay flexible. And, as you work on stretching, your muscles become a little stronger - but that's a side effect. Also, muscle growth without flexibility actually can become painful. And stretching without strength increase can make you just "Rubber-Man (or -Woman)" without any benefit.

If you actually stop working on muscle growth without having done stretching, your muscles can tighten up. This is painful. It also limits your mobility, like how far above yor head you can reach. And - interestingly enough - muscles help pump your blood. Without strong and flexible muscles, your ability to pump blood smoothly throughout your body is hurt.

So what's the solution? Get different routines that focus strictly on either muscle growth or strength, and ones that focus on stretching. Then, after you have experience with these, develop your own routines. For example, I have a few mix-and-match routines between bodyweight exercises and yoga, where some are 25 minutes of yoga and 20 minutes of bodyweight exercises and some are 10 minutes of yoga and 5 minutes of (really intense) calisthenics.

Check out The FITNESS Portal for the variety of fitness, stretching, strength and nutrition information you need to develope the range of knowledge to develop your fitness routines.
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The idea of fitness is much more than just a flat stomach, running long distances, or losing weight. It is overall health. This includes managing stress, because stress can lead to many destructive health problems. And the tragedy is that stress breaks down your body and ruins your health and you never know it. Stealth health killer.

High stress can lead to weight gain. This comes through many different doors. Some people, when stressed, eat to clam their nerves. Other people will use the stress as an excuse to fall off a diet or an exercise routine. So the stress, which by itself destroys your body, also defeats your other efforts to stay healthy and fit.

This is why you need to focus on stress and weight gain/management. Stress is pressure on your body, and it will eventually break your body down. Weight gain has its own problems: increased chance of diabetes, increased pressure and pain on your knees and lower back, etc.

So, since these two destructive forces work together to hurt you - make your fitness routines work together to fight back! Have routines to handle or minimize stress. Refocus your weight management efforts to be focused on healthy nutrition as much as weight loss.

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I had a long day yesterday. Loooooooong day yesterday. Client meetings. Paperwork deadlines. Staff problems. That email with the video that my friend said is really funny, and I can't get to it because of the phone calls that have to be returned or made.
Loooooooooong day. Almost all of it on the chair, in front of the computer, or on the chair, in a meeting.

So when I wanted to workout, I wanted to focus on my legs. Because they hadn't done nothing all day. And they needed a good workout. So I grabbed a "turn your legs into spaghetti" routine and tore it up! Man, it felt good!

Now, this never was a problem in high school or college or even those first few years after college, because those are the ages when you are in sports or pretty fixed routines. But as you get older - or maybe not even older, just changing lifestyle or responsibilities - it becomes real advantageous to be able to focus on your body as a whole, or on your core or your neck or your arms.

So having several routines available can really help you out - especially on those days (and you know you have them!) when you just don't feel like doing the same routine you've been doing all this time.

And you can get this at The FITNESS Portal.
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Stamina is something that exercise books never talk about. Oh sure. They talk about endurance. They talk about having good cardio. They may even talk about carbo loading. But stamina is something that comes from inside - the will to go on and on.

Unfortunately, you've got a lot of things fighting your stamina. Getting older. Getting heavier. Eating foods that weigh you down. Loss of goals, of vision, of self-esteem. Wow. I am bumming myself out.

Stamina loss is a self-defeating cycle. You want to workout, but you can't because you have no stamina. So you cut it short. And your stamina weakens. And the next workout, you have even less stamina to get all the way through. So you lose even more. And on and on and on...

One way to attck this is to have routines that you can work when your stamina is down. Or having routines that focus on restoring or improving stamina. Or being able to switch to another routine - even in the middle of one.

Over at The FITNESS Portal, we have a multiplicity of routines to help your stamina - and everything else.
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Ah, losing weight.  The goal of every fitness routine.  The idea behind half the books in the bookstore.  The scourge of the frozen pizza aisle in your grocery store.  The stress that causes the stress that makes you and stress out some more.

Why is it so hard to lose weight? Because it's so easy to gain it.  Especially when your "weight loss eating plan" has too much pizza, ice cream, gourmet coffee lattes and cappucinos, and pizza (yes, it's so good, it gets mentioned twice). Or maybe - just maybe - because you aren't burning off enough calories.

The best approach to weight loss is not dieting.  And it's not working out obsessively.  The best approach is a mix of proper nutrition, exercising, and stress reduction (because easing stress helps you sleep at night, and more sleep equals losing weight.  Look it up).

Unfortunately, too many diet books throw in a crappy chapter on aerobics or weight lifting.   And exercise books always have a chapter of recipes that no one will ever make.  Ever.  So get proper education on nutrition and fitness and make up the mix that works for you individually.  And stick to it. 

The FITNESS Portal features nutritional products and education, as well as a variety of exercise routines.
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