Bodyweight Exercises

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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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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Each one of us wants to pretend we have unlimited energy. We never show fatigue at work, in front of the family, at church, or with friends. Because low energy is associated with weakness.

But your energy level goes up and down throughout the day. This is why there are “morning people” - high energy in the morning. For some people (like me), the energy level increases throughout the day and peaks right before you go to sleep.

And, not only does your body go through its energy cycle during the day, but life in general is tapping your energy all the time. That stessful meeting. That boring meeting. That endless phone call with that energy-sucking client. All of these things conspire to drain your energy.

What if you had a fitness routine - or a range of fitness routines - that you could match to your energy level? Maybe a super-charged energy routine to pull you out of a low energy slump. Or maybe a routine to help you burn off an excess of energy.

Check out the energy and other routines at The FITNESS Portal.
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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.

Check out the programs at The FITNESS Portal.
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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.

Check out the routines available at The FITNESS Portal.
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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.

Choose your routines at The FITNESS Portal.
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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.

Go to The FITNESS Portal to select the routines you can use.
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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!).

Get the range of routines you need at The FITNESS Portal.
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Have you ever seen a fitness book that DOESN’T include dozens of stupid recipes that you will never make?  The intention is to have you follow a specific dietary program. The reality is that this section of the book is never read. Never.

How we eat is a huge problem. And the 100’s of “fad” diets that come out every year, masquerading as “scientific studies” and “proven techniques” just add to the noise of confusion.

I have been doing weightlifting, yoga, karate, or bodyweight exercises for almost 30 years and I never - NOT once - followed the chapter of recipes in any book. Why? Because it takes too damn long!


When I was opening a new office in one state, but still managing all my work in the old office, and commuting between the 2 - the only way to eat was fast food places. I picked the healthiest alternatives (Hardee’s BBQ grilled chicken has only 4 gms fat, I seem to recall). But the point is that you can’t prepare walnut-and-tofu-with-lean-chicken-salad at Gate 17 of Midway Airport!


So what’s the solution?

Actually, the answer is many-fold:
  Ø      find a diet solution that focuses on overall nutrition, not just specific recipes;
 
        Ø      find a diet solution that is flexible and compatible with your life;
 
  Ø      find a diet solution that allows you to “fall off the wagon” with respect to what you eat;
  Ø      find a diet solution that fits in with your chosen exercise routine.

Do you need to become a nutritionist? No. Heck, I can brush my teeth, but I’m not a dentist. You do need to understand fundamentals of eating (too many fats are bad, but some fats are good, especially for infants) and then YOU can decide what to eat.

So check out The FITNESS Portal for products that fit everything we’ve talked about.

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What is the main reason Americans - and you and me - are gaining weight
and getting out of shape?  I'm sure there are 1,001 studies on this,
but I think the main reason is simply lack of time. Well, really it's
lack of ability to fit fitness into the rest of your life.
For most people, this wasn't a problem when you were in high school or
college. Again, yeah, I've seen the surveys that say kids are getting
fatter. But that still ties back to my answer: because 20 years ago,
kids could fit fitness into their lives.
There's a paradox here, though. (Ha! Bet you never thought you'd see
the word "paradox" on a blog about fitness, did ya?). The
athletes of today are so much better at such young ages. I am in AWE of
LeBron James's skills and abilities. It is beyond my comprehension that
someone could be that good, that young.
Want another paradox? (Twice! I'm on a roll!). Athletes are also
perfoming at a high level much older. Randy Couture is a mixed-martial arts
(MMA) champion in his mid-40's. Most top level MMA fighters are well
into their 30's in what looks like a sport that should be dominated by 20
year olds.
So what's the take away from all this?  The average person (and I
include myself - full-time professional job, wife, 2 grade school kids) is
not LeBron James, and never was. But we did have a brief period of
athleticism (for me, it was 4 years of karate training). How do we get that
back?
By finding fitness programs that are flexible enough to adapt to your
current life. You want fitness to be a priority. You NEED fitness to be
a priority. So overcome the obstacle by using fitness programs that fit
in among all the other priorities of your life. That's what all these
blog posts are about.
So check out The FITNESS Portal for products that fit everything we've
talked about. Check out the FREE Bonus with every purchase. 
Get our FREE eBook "Physical Fitness In 30 SECONDS A Day"
And keep giving us feedback, either on the blog or on the Comment box.