Bodyweight Exercises

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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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.

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Boredom can kill your fitness routine. Seriously. How interesting can "kick-punch-punch-WHOO!" be after you've done it 9,000 times?? Or how about carrots, lettuce, and granola at every meal? Your weight loss eating plan needs a menu, not just a list of foods. Human beings require change, and that includes your fitness routine.

Now, this wasn't a problem for you when you were involved in organized sports, because every practice and every game was brand new. Sometimes too new, for many of us! Or it wasn't a problem when you were starting out in a routine, because it's always new while you are learning something.

But now - your needs are changing. Maybe right now it's weight loss. Maybe in 2 or 3 months, it will be stamina. Or stretching. Or maybe today your focus is good and your energy is high and you hit a mixed martial arts circuit. But 2 or 3 days from now - after a busy week - your focus is off and a good Pilates routine is really all you can handle.

So what's the solution? For many people, the solution will be to have a range or catalogue of routines to pull down when you need change. And to have them right at your finger tips, not wait until you can search and find something new.

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Experts tell us we should exercise 30 minutes a day, for either 3 or 4 or 5 days a week. Some experts say the 30 minutes should be all in one workout routine. Other ones say it can be broken up (1 20-minute period, 1 10 minute period). You know what exercises fit this best? Bodyweight exercises and gardening!

This is actually pretty good for us. If your average day is anything like mine - there is no average day! Just this week, for example: Monday I had to drive 2 hours (one way) to a 3-1/2 hour hearing; Tuesday was a trial that lasted from 9:0 a.m until 4:30 p.m.; Wednesday was another hearing (this time 2-1/2 hours and only 1 hour away); Thursday was 4 2-hour meetings with clients; and Friday was an office meeting. Now, next week....

All that driving, all that time in court or in meetings, really puts a crimp in my ability to exercise. It also cramps sticking to a consistent weight loss eating plan. But next week is not so much time commitment, so I can get 30 minutes in probably every morning.

Having a fitness routine that can vary from 8 minutes to 60 minutes allows me to take maximum advantage of the time available. This week, for example: Monday was a 30 minute morning routine and Tuesday was a 15 minute yoga routine after work.

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One thing that my kids love to do is when we have breakfast for supper. You know what I mean: bacon and eggs, toast and oatmeal, at night. They love the novelty, the breaking-the-routine part of it.

Well, just like you are not limited to eating certain foods at specific times of day, you are not limited to exercising at specific times of day. Does today permit you to workout at lunch? Or maybe tomorrow, the perfect time is morning, before everyone else gets up. What about this weekend, when your afternoon is free and just begging for a long drenching workout?

Having a fitness routine that is flexible enough to be used at any time of day will let you exercise as many days as possible. Having a routine that can be changed, depending on what you ate - or when you ate - or whether you are sleepy or wide-awake - gives you maximum advantage.

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One huge problem with maintaining a fitness routine is finding a routine that fits in and around the rest of your schedule. It is really impossible to imagine that one routine can fit, especially as much as your time is in demand.

One huge problem is how other people's schedules affect your schedule. Your kids need to get up extra early for a field trip, and you still need to get to work on time. Boom! There goes THAT day's workout. Your unreliable coworker fails to deliver part of the project on time, so you need to stay late to meet the deadline. Boom! There goes ANOTHER day for working out.

Now, what if you had a fitness routine that coordinated itself with your schedule? Imagine a routine that could be used whether you had 10 or 25 or 42-1/2 minutes. Imagine a routine that can be done in the morning, at lunch, after work, or with your kids in the park on a Saturday.

Actually, one answer is have a catalog or library of routines that you can pick from. Don't be frustrated because your only routine takes 45 minutes, and you've only got 23 minutes. Have a 23 minute routine right there - to be used when you need it.

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Getting fit takes time. I don't mean 6 months or 2 years or 5 years kind of time. I mean 30 minutes every day kind of time. And THAT kind of time is the hardest and most precious.

Our life in general is getting more pressed for time. There's the time demanded from work: do more in less time OR stay longer to get it done. There's the time demanded from our families: our kids' activities, ours and our spouse's community activities and church activities. And every new addition comes OUT of that 30 minutes a day.

So you need to take control of your time. You need to look your day square in the face and say "Day! I am MAKING time for my fitness!"

One way to do this is to have the ability to select a fitness routine that fits in the time demands of your day. Got 15 minutes in the morning? Do your 15 minute routine. Oh - lunch appointment cancelled and now you have 1-1/2 hours? Do your 45 minute workout and a short yoga sequence (and a shower, dude! Please!).

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What do you do on those days when you just aren't "motivated" to work out? When your energy level is zero, your mind is a million miles away, and your get up and go is gone gone gone?

If you are relying on motivation to get you into your workouts, it's no wonder you are failing.  Motivation is an emotional push to get something done.  But emotions are fleeting.  That "thrill" you got the first few times you did a new workout will drop off very quickly.  That "emotional high" you get at the start of the workout just can't keep repeating.  So if you are relying on THAT to get you to your workouts - you are banking on an account that soon will be empty.

So what DO you use to get going?  I will let Rhadi Ferguson, US Olympian in Judo, answer that:
Lloyd Irvin (the Grappling Coach): "What would you tell them to motivate them?"
Rhadi Ferguson: "To be honest with you Lloyd, I would not tell them anything.  I would ask them one question.  I’d ask them the same question that my football coach asked me years ago when I was playing football.  He said, “What are your goals?  You’ve got to understand what your goals are.  Once you understand what your goals are, you can become mission focused.  You can get a vision for what you want to be and what you want to do. "

So there you have it:

• Set goals.
• Focus on those goals.
• Work toward those goals.
  

Motivation will make it easier, but it isn't necessary.  Clear vision is.

Something else that's necessary is getting rid of your nasty procrastination habit. So DON'T WAIT!
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