We all tend to worry about certain situations in our life. We tell our friends how we are fearful that something is going to happen and it often causes us not to be able to focus on anything else. Did you realize that faith and fear ask us to do the same thing? They both […]
The post Faith vs. Fear appeared first on Florida Agenda - LGBT News.
]]>We all tend to worry about certain situations in our life. We tell our friends how we are fearful that something is going to happen and it often causes us not to be able to focus on anything else. Did you realize that faith and fear ask us to do the same thing? They both ask us to believe in something that may or may not happen. In which direction do you turn your internal gaze–towards faith or fear?
In my previous article I discussed catastrophizing and how that causes us to spin out of control with fear, believing our worst-case scenario is going to happen. Unfortunately, in most situations, our default thinking pattern is to focus on the negative and listen to that voice of fear. Ironically, most of the fears we worry about are situations we’ve dealt with in the past and we’ve not previously suffered from the outcome. In fact, some of those worries that did come true, have launched us into our life’s purpose.
Faith is one of the most powerful attributes we can possess, but remember, it does not have to be religious. Think about it. Faith is essentially the essence of things we hope for, but the evidence is not yet there. We hope for something to come true and feelings of elation and euphoria saturate our mind as we dream about what will happen and the positive outcome we are expecting. Conversely, when we fantasize about things we fear will happen, it fills us with dread, worry, doubt, and hopelessness. Logically, it is amazing that we would willingly choose to fill ourselves with those negative emotions when we have the choice to direct our attention to faith instead of fear.
Often people ask how to focus on the voice of faith. Remember, you already have so much data inside of you. You’ve experienced similar situations before and you overcame it. One thing people often do is they expect the worst because they’ve experienced negative things before. But remember if you isolate an event then of course its going to be negative, but look at the event like a movie scene. Play it out. It may have stung initially, but it opened up a bigger and a better opportunity later. Even if your current situation doesn’t end the way you want it to you have to have faith that it will all work together in a beautiful tapestry of your life, and it will. Think of this fun example, you can’t have chocolate chip cookies without having each of the ingredients added in. Some of those ingredients, by themselves, are bitter, but when they are mixed together you have a tasty cookie. It wouldn’t be that good without some of those bitter ingredients (moments). Faith will always sustain you. It will remind you that in your life, the highs and lows, are all part of something bigger than what you can see.
When you remember that you are in control of your thoughts and emotions, it puts the responsibility back on you to decide in which direction, faith or fear, will you focus. You have the ability to fill yourself with hope, joy, and happiness when you focus on faith. Conversely, you have the ability to fill yourself with doubt, worry, and dread by listening to fear. Which do you choose?
James Miller is a licensed psychotherapist and a piano composer who is known for his weekly iTunes podcast, YouTube channel, and his Academy where he teaches successful people to simplify and transform their lives. James’ latest album, Restoration, is available for purchase on all digital music stores. For more information visit: www.
The post Faith vs. Fear appeared first on Florida Agenda - LGBT News.
]]>Do you ever put off going to the gym, or just skip it altogether because it simply won’t fit into your schedule? Do you start the day with the best of intentions, but when it comes right down to it, you’re too exhausted or too distracted to even think treadmills […]
The post How to Maximize Your Time at the Gym appeared first on Florida Agenda - LGBT News.
]]>Do you ever put off going to the gym, or just skip it altogether because it simply won’t fit into your schedule? Do you start the day with the best of intentions, but when it comes right down to it, you’re too exhausted or too distracted to even think treadmills or dumbbells? You just might be making the whole process of exercise and fitness too complicated. Working out should be a blast, exhilarating, an event to look forward to! Here’s a list of fun, snappy suggestions that’ll not only make it easier for you to get to the gym; they’ll also help you make the most of every precious second you’re there!
Keep that gym bag packed and handy. Even if you’re not planning to work out, take a packed gym bag to work and leave it in your car. If the spirit moves you, you won’t have to bother going home and risk wasting time. All you have to do is clear out after work and head straight to the gym.
Keep your routine varied. If you’re bored with the “same old, same old”, then it’s time to implement some changes into your fitness regime. Opt for taking a refreshing swim in the summer months. Sign up for some classes with other “fitness minded” people. Try out new pieces of equipment. Invest in a personal trainer to help you chart new goals. Most gyms even offer complimentary sessions with an instructor to help you become acclimated.
Don’t waste time. Once you get to the gym, make the most of every moment you’re there. Instead of just hopping on a treadmill, setting it for 30 minutes, and staying there for the duration, mix it up by taking some light dumbbells on board for arm curls and shoulder raises. Cardio is super, but combining it with weight training will maximize your workout to make you stronger and leaner. When you’re lifting weights, it’s important to break between sets, but no more than 20-30 seconds, tops! Make the most of rest times by stretching, drinking water, or even doing lunges around the gym as you’re waiting for equipment to become free.
Pay attention to what you’re wearing. If you plod around the gym in the same old shabby sneakers, baggy sweatpants, and tattered T shirt, chances are you’ll soon feel just as frumpy as you look. Treat yourself to some new workout gear – color coordinated, nicely fitted shorts and tops, and a new pair of cross-trainers – you’ll be delighted in the difference, not just in your confidence, but also in the quality of your work outs.
Music makes a difference. Gym radio stations and music channels on the TV’s can really get tedious or even annoying. Create your own playlist that’ll keep you energized and happy. Try different kinds of music as you circuit train with weights, churn out the cardio, or while you’re cooling off. If you’re not a fan of music, down load an audio book or the latest episodes of Game of Thrones or The Get Down to help you burn calories on the elliptical or treadmill.
Your workout time is an essential part of your life. Make it a celebratory event that is healthy, fun, and productive. No more complications. No more excuses. Just do it!
Tom Bonanti is a certified personal trainer and licensed massage therapist (MA#40288) with his own gym and studiowww.pumpnincgym.com at 1271 NE 9thAvenue in Ft. Lauderdale, Fla. 33304. Contact Tom TrainerTomB@aol.com with questions or set up a free consultation by calling (954) 557-1119.
The post How to Maximize Your Time at the Gym appeared first on Florida Agenda - LGBT News.
]]>Throughout your life you will experience many situations that simply do not make sense. The person whom you thought was the person of your dreams tells you it’s over. The job that seemed perfect for you was given to someone else. When these events happen, it causes you to feel defeated and will feed your […]
The post Closed doors appeared first on Florida Agenda - LGBT News.
]]>Throughout your life you will experience many situations that simply do not make sense. The person whom you thought was the person of your dreams tells you it’s over. The job that seemed perfect for you was given to someone else. When these events happen, it causes you to feel defeated and will feed your own negative self-perception. Closed doors (opportunities) play a vital role in your development.
In previous articles, I’ve likened our lives to a jigsaw puzzles. When you scatter the pieces and start to connect them, some pieces make sense as to where they fit in the picture, while others seem obscure, as if they were accidentally put in the wrong box. It’s the same thing in your own life. There will be joyous events that you will remember with fondness, while other events seem painful, jagged and lonely. If you isolate that incident, it will feel badly, but just like that jigsaw puzzle, the disappointment has a place in your life. The difference is, you get to determine if it’s the primary piece that people (or even you) focus on in your life’s picture, or if it’s a supporting piece that is part of the background of the larger picture.
The more you isolate the event, the more it will become all you focus on and it will arrest your personal development. This event then becomes the label you use to describe yourself. These events are what you have experienced, but they are not who you are.
I once worked with a client who was heartbroken because the person whom she felt was the love of her life dumped her and she struggled to move on. She relayed how each day she would beg God to bring him back to her. I happened to run into her a few years after she was discharged from my practice and she introduced me to her husband and child. When they stepped away, she whispered how she now thanks God every day that she did not marry the previous man. He had now been married three times and could not maintain employment. This is a great example of how a closed door, which seems incredibly devastating at the time, is actually an opportunity for you to push beyond mediocrity.
When you experience a closed door, either from circumstances or from the choices of another person, think of it as an opportunity to grow. Sometimes a closed door has to happen because we would remain in that current situation and settle for less than we deserve. It may be hard to believe at this time, but that person actually did you a favor. Your heartache will end one day.
It’s up to you to look at previous events and remind yourself that you’ve overcome other emotional events. The trick is to now see how each of those previous disappointments led to an amazing opportunity later on. You may not realize that each of those events, just like that jigsaw puzzle, are all linked together.
The opportunities you have today would not have been made possible if you had not experienced the previous closed doors. It’s vital that you remind yourself of this as you process your grief from your current situation. There will come a time when you can look back and be amazed at how it all worked together. Remember, a setback is always a setup for a comeback.
James Miller is a licensed psychotherapist and a piano composer who is known for his weekly podcast, YouTube channel, and his Academy where he teaches successful people to simplify and transform their lives. James’ latest album, Restoration, is available for purchase on all digital music stores. www.JamesMillerLifeology.com
The post Closed doors appeared first on Florida Agenda - LGBT News.
]]>It’s been a stressful morning at work, but you survived that conference call “from hell” as well as a few other minor obstacles, so now you’re wicked hungry. What do you do? You hit the break room and scarf down two remotely stale jelly doughnuts. How do you feel? Well, you’ve satisfied your cravings, […]
The post How to Beat Those Constant Cravings! appeared first on Florida Agenda - LGBT News.
]]>It’s been a stressful morning at work, but you survived that conference call “from hell” as well as a few other minor obstacles, so now you’re wicked hungry. What do you do? You hit the break room and scarf down two remotely stale jelly doughnuts. How do you feel? Well, you’ve satisfied your cravings, but you can’t help feeling a little out of control. Your blood sugar has peaked and crashed, your insulin levels are out of whack, and you’re feeling tired. It won’t be long before you’re hungry again, for all the wrong foods- pizza, candy, chips, etc. There’s a better plan of action to conquer those hunger pangs that wreak havoc with your waistline and energy levels. Here are some surefire suggestions to help you to eat healthier as you keep those pesky cravings at bay.
First of all, never ever starve yourself. Skipping a healthy, substantial breakfast and then not eating all day will result in a sluggish metabolism as you lose not only fat, but valuable lean muscle as well. In addition, you will actually store fat more easily and rapidly since your body will sense that you are starving and denying it proper and sufficient nutrition. A healthy, low-fat breakfast of carbs and protein will light your fire and keep you fueled and less susceptible to sudden sugary junk food cravings during the day. Although it requires some extra planning, make sure to prepare and keep handy simple meals and snacks so that you can eat every 2-3 hours throughout the day. Chicken breasts, sliced turkey, yogurt, fresh fruit, bags of chopped veggies or nuts are healthy alternatives when those cravings hit hard.
Second, keep unhealthy foods out of sight, out of mind and out of your mouth. Clean out your kitchen cupboards and fridge and restock them with fresh, healthy snacks and easy to fix meals. At work, fill your desk with protein bars, sacks of nuts and fresh fruits and protein drinks; spruce up the break room by tossing stale trays of doughnuts, cookies, and other tempting junk. When you go to a party, take a fresh fruit or veggie tray with you so that you’ll have something to snack on as others chow down on ribs and wings. You’ll also impress your host with your generosity.
Third, remember to drink plenty of water all day long. Did you know that often when you feel a sudden fit of hunger, it’s just a sign that you are dehydrated? It’s true, and you can bust that craving just by chugging a big tall glass of water! Try adding some freshly squeezed lemon in your H20 for added zest and a Vitamin C boost for the immune system. Steer clear of sugary sodas with their extra calories, loaded energy drinks, and caffeinated beverages like coffee and tea which act as diuretics. Diet sodas are just as bad for these and various other reasons, so beware, and stay away from them.
Finally, don’t deny yourself an occasional tempting treat. If you have a sweet tooth, a chocolate craving, or a hankering for something salty, it is easier to treat yourself with a little piece of your favorite snack throughout the week, but I mean a little piece. Reward yourself, but avoid binging!
Tom Bonanti is a certified personal trainer and licensed massage therapist (MA#40288) with his own studio and one on one gym www.pumpnincgym.com at 1271 NE 9th Avenue, Ft. Lauderdale, Fl. 33304. Contact Tom with questions trainertomb@aol.com or call today (954) 557-1119 to schedule a free fitness consultation.
The post How to Beat Those Constant Cravings! appeared first on Florida Agenda - LGBT News.
]]>Part one of a two-part series. Adrenal fatigue is an extremely common problem that affects people around the globe. In fact, it is so common that I have heard it sometimes referred to as the “21st-century stress syndrome.” It is important to note that adrenal fatigue is a separate, distinct condition from adrenal insufficiency. […]
The post Adrenal Fatigue: Do you have “Stress Syndrome”? appeared first on Florida Agenda - LGBT News.
]]>
Part one of a two-part series.
Adrenal fatigue is an extremely common problem that affects people around the globe. In fact, it is so common that I have heard it sometimes referred to as the “21st-century stress syndrome.”
It is important to note that adrenal fatigue is a separate, distinct condition from adrenal insufficiency. Adrenal fatigue is thought to be caused by long-term stress, which wears down the adrenal glands and prevents them from producing sufficient levels of key hormones. Adrenal insufficiency also occurs when these glands cannot produce healthy amounts of hormones, but stress does not cause it.
The Many Signs and Symptoms of Adrenal Fatigue
Adrenal fatigue can present itself in slightly different ways to all the people it affects. Many symptoms are hard to recognize as distinct problems and not simply due to stress or poor sleeping or eating habits. However, some signs are more common than all the others are.
While the issues listed above are the most telling signs of adrenal fatigue, it can also present with numerous other symptoms, including:
Women may experience numerous problems with their menstruation cycles if they are suffering from adrenal fatigue. They may also have a more difficult time getting pregnant. Adrenal fatigue can also make a woman more susceptible to ovarian cysts and uterine fibroids.
Exercise may help combat the symptoms of adrenal fatigue in the early stages. However, it does nothing to increase adrenal function in the long term. In time, instead of helping, exercise will drain the reserves of normal hormones from a person’s body faster and make the symptoms of adrenal fatigue more pronounced. This is another sign of adrenal fatigue.
Not every person who suffers from adrenal fatigue will have all the symptoms. Whether you suffer from only the common symptoms or present with those and numerous uncommon ones, you still have adrenal fatigue.
In this post, I focused on listing the signs and symptoms of adrenal fatigue so people who suffer from it can recognize the disease affecting their lives. In an upcoming article, I will discuss ways to address the symptoms and, hopefully, resolve the underlying issue.
If you believe you may be one of the many people suffering from adrenal fatigue, contact Dr. Cabrera at 954-561-3175 or visit our web site at ghinstitute.com. In our next column, we will also provide recommendations for dealing with adrenal fatigue.
The post Adrenal Fatigue: Do you have “Stress Syndrome”? appeared first on Florida Agenda - LGBT News.
]]>Without a doubt, nearly everyone agrees that regular exercise is an essential part of life. Besides feeling better, looking finer, and living longer, people who exercise daily report increased vim and vigor, less anxiety and depression, and a better outlook on life in general. So why is it so difficult for so many folks […]
The post Six Habits of Very Fit People appeared first on Florida Agenda - LGBT News.
]]>Without a doubt, nearly everyone agrees that regular exercise is an essential part of life. Besides feeling better, looking finer, and living longer, people who exercise daily report increased vim and vigor, less anxiety and depression, and a better outlook on life in general. So why is it so difficult for so many folks to commit to a regular fitness lifestyle? Well, there are millions of excuses, some pretty valid, others kind of lame, but as I tell clients, when you really want to do something badly enough, you will make it happen. Here are six habits that I find to be very common among my most successful and fit clients.
Variety is the spice of life. You don’t have to be pumping iron or snorting away for hours on a tread-mill to keep fit and trim. Regular weights and cardio are necessary, for sure, but really fit people participate in all kinds of activities to keep themselves in shape. Power walking, swimming, yoga, martial arts, tennis, cycling and a whole array of different activities can also build muscles and maintain a healthy heart. Just have fun and be adventurous, you won’t regret it!
Make exercise a social activity. Sure, many guys enjoy an intense, solo, uninterrupted weight training session, or a relaxing solitary run on the beach. For many others, the social aspect of exercise is beneficial. Working out with a like- minded, committed friend can keep you on track. Having a trainer to answer to on a regular basis at a scheduled time will keep you consistent and accountable. Zumba and aerobics classes can help you have fun with healthy happy people after a day of drudgery at the office.
Make exercise a major priority in your life. Whether you work out in the morning or hit the gym on your way home after work, make sure that you don’t put your fitness routine on the back burner. Regular exercise is just as essential to your life, if not more so, than any business meeting or conference call.
Don’t make excuses. Too tired to exercise? Not a good reason! So you’ve had a tough day at the office, well who hasn’t? You just need a tiny nap before you hit the gym after work? Chances are you’ll stay sacked out on the sofa long after the gym has close that night. You’ll feel better, more rejuvenated if you can just get to the gym, track or pool rather that succumb to a little fatigue. During exercise, you breathe deeply as you process more O2 and your body produces stress busting hormones that’ll give you that exercise “high”.
Keep a journal and chart your progress. Become aware of all the things that happen to your body as you get fit. Besides bigger muscles and less body fat, better sleep, more energy, clearer cognitive processes, lower resting heart rate and glowing reports from your doctor are a few more things you have to look forward to in the near future.
Reward yourself. Making behavior changes and sticking to them is hard work. Positive reinforcement does wonders for building morale. Whether it’s a new bathing suit, an occasional night out on the town, or a cruise, make sure that you celebrate your accomplishments and reward yourself for making fitness your ongoing lifestyle!
Tom Bonanti is certified fitness trainer and massage therapist (MA#40288) with his own one on one gym and massage studiowww.pumpnincgym.com at 1271 NE 9th Avenue, Ft. Lauderdale, Fl. 33304. Contact trainertomb@aol.com with questions or contact Tom today for a free fitness consultation.
The post Six Habits of Very Fit People appeared first on Florida Agenda - LGBT News.
]]>Water, water, water! Every nutritionist, fitness enthusiast and dietician will tell you water is the best ingredient for any weight loss program. And since the body is made up of 70% of the stuff, this would only come as a natural answer. Yet, as wonderful as water is, it is also very tasteless to the […]
The post New Study: Diet Drinks Aren’t So Bad After All appeared first on Florida Agenda - LGBT News.
]]>Water, water, water! Every nutritionist, fitness enthusiast and dietician will tell you water is the best ingredient for any weight loss program. And since the body is made up of 70% of the stuff, this would only come as a natural answer.
Yet, as wonderful as water is, it is also very tasteless to the palate, hindering its appeal. This bland taste makes it a tough sell for most people who need to consume about 100 ounces of it per day.
There is still hope for those of us who need a bit of flavor in our liquids. New studies have recently shown that using a low-calorie sweetened drink may increase weight loss, more than just using water alone.
Conducted by researchers at Philadelphia’s Temple University and Denver’s University of Colorado, the 12-week study was a randomized-controlled trial (RCT), which is the most respected and robust study design in research. The study compared one group of people who drank at least 24 ounces of low-calorie sweetened beverages each day and another group who drank at least 24 ounces of water, and no beverages with low-calorie sweeteners. Both groups participated in the same weight loss intervention program, and both had similar physical activity levels.
The results of the study, published in the American Journal of Clinical Nutrition, revealed that on average, participants drinking the diet beverages lost 13 pounds over the 12-week period, compared to only nine pounds by those in the water group. Additionally, participants drinking diet beverages reported being less hungry and even reduced their total and LDL cholesterol more than the participants who did not consume the diet drinks.
Lowering your LDL cholesterol levels can have a positive impact on keeping away those unwanted pounds. Feeling less hungry during days of diminished calories as you strive to hit your goal weight is a huge bonus. Sign me and all my fitness clients up please!
Who doesn’t love to be satiated throughout the day? Being hungry throughout the day is what probably packed on those extra pounds in the first place. But to be able to cure your hunger and increase your weight loss with just a few sips from a low-calorie sweetened beverage may sound too easy.
Never forget, however, that water is still one of your best friends between each of those low-calorie sweetened beverages. Also keeping an active life style is important no matter what you’re drinking, and especially important for those who are trying to shed a few extra inches along the way. Be sure to incorporate exercise, or an active hobby into your weekly routine.
All types of lifestyles need movement–even more so as we age. Staying completely hydrated throughout life will also aid in decreasing wrinkles and will keep everyone trying to guess your age. Throw in a well-balanced diet along with your moderate low-calorie sweetened beverage consumption and you are on a roll. Remember, good fuel gets good results.
You may remember that previous studies have suggested the artificial sweeteners were bad for the body, leading to excess belly fat. Those studies, however, were done on rats, and featured far more artificial sweetener than any one person is likely to ever consume. Just like everything in life, please use low-calorie sweeteners in moderation.
Now that you have heard the good news, add a little flavor into your life, your taste buds will thank you, right along with your waistline. So lets drink up, be merry and add some low-calorie sweetener to it.
Andy Kress is a massage therapist, fitness trainer and nutritional specialist and is the co-author of the bestselling Baby Boomers’ Guide to the Fountain of Youth available at Amazon.com. His column on “Nutrition After 35” will be a bi-weekly feature in Agenda. He can be reached at andyfitnesstrainer@gmail.com.
The post New Study: Diet Drinks Aren’t So Bad After All appeared first on Florida Agenda - LGBT News.
]]>Fall is just around the corner, so why not take advantage of a new season to revamp your workouts? It’s essential every 3 or 4 months to assess your progress if you really desire to achieve your best possible body. Strip down, look in the mirror, weigh yourself, take your measurements and be honest. […]
The post 5 Steps to More Powerful Strength Training appeared first on Florida Agenda - LGBT News.
]]>Fall is just around the corner, so why not take advantage of a new season to revamp your workouts? It’s essential every 3 or 4 months to assess your progress if you really desire to achieve your best possible body. Strip down, look in the mirror, weigh yourself, take your measurements and be honest. Whether you’re pleased with the results, or realize you’ve got some work to do, forge ahead realizing you’ve got the potential to improve and redefine not only that physique, but your overall health as well! Here are my five favorite strength training strategies that are guaranteed to produce substantial results!
First, a strong, fit and sexy body is the result of a three- fold approach: weight training, effective cardio-vascular training, and sound nutrition. Neglect any one of these and your success will be compromised. You simply can’t preserve healthy muscle tissue and build lean new muscle without doing regular weight training. Hit the weights at least 2 to 3 times a week, if not more. Doing regular cardio (3 to 4 times per week for 30 – 45 minutes) is the best way to improve the longevity of your heart and lungs. It will also rev up your metabolism and help you burn fat. Finally, you can lift tons of weights and run miles of cardio, but unless you eat wisely, all your hard work in the gym will yield, at best, disappointing returns. Beef up your breakfast and eat much less at night; eat smaller meals (5 – 6) every 2 to 3 hours throughout the day as opposed to 1 or 2 monster feedings; opt for high protein meals with healthy low glycemic index, high energy carbs.
Secondly, remember that for strength training, free weights are your best bet. A barbell and a rack of dumbbells are all you need for an effective resistance training workout that will help you build muscle, increase flexibility and burn calories. Remember, nothing beats the squat, bench press, deadlift, and shoulder press with a barbell for building overall mass and strength. Perform assistance moves like curls, chest flies, lateral and front shoulder raises, etc. by moving on down that rack of trusty dumbbells.
Thirdly, take time to journal your workouts. List exercises, sets, repetitions and the outcome of each training session. Keep track of your weights, your best lifts, and the most reps you’ve performed on each exercise. Be consistent and honest with your documentation and strive to improve at least a little with each workout.
Fourthly, never over-train and always maintain impeccable lifting form with each exercise. Keep workouts to under an hour of one or two intense lifts (squat, bench press, shoulder press, deadlift) and three or four assistance lifts (curls, side raises, triceps push-downs, etc.) in order to take advantage of hormonal surges of testosterone and human growth hormone. With each press, lift, or raise, maintain perfect form.
Fifthly, make sure to have fun and enjoy yourself! When you’re in the gym, vary your routine by trying new weight training exercises, jump on board new cardio machines, sign up for novel classes…anything, just to keep exercising fresh. On your days off from the gym, stay active by walking, swimming, or roller-blading outside and you’re bound to meet new people and make new connections.
Tom Bonanti is a certified fitness trainer and massage therapist (MA#40288) with his own one on one gym and massage studiowww.pumpnincgym.com at 1271 NE 9th Avenue Ft. Lauderdale, Fl. 33304. Contact trainertomb@aol.com with questions or call Tom (954) 557-1119 to schedule a free consultation today!
The post 5 Steps to More Powerful Strength Training appeared first on Florida Agenda - LGBT News.
]]>Everywhere you go, people are talking about and/or watched the 2016 Summer Olympic in Brazil. Athletes made headlines, broke records and turned heads with their antics south of the border! Gorgeous gymnasts, sleek divers, and muscular wrestlers from all over the world caused a sensation and brought home medals for their physical excellence. Yes, […]
The post It’s Not Too Late To Put Some Sizzle Into Those Summer Workouts! appeared first on Florida Agenda - LGBT News.
]]>
Everywhere you go, people are talking about and/or watched the 2016 Summer Olympic in Brazil. Athletes made headlines, broke records and turned heads with their antics south of the border! Gorgeous gymnasts, sleek divers, and muscular wrestlers from all over the world caused a sensation and brought home medals for their physical excellence. Yes, the Olympics are an inspiration. And those bodies: well, who can’t help being a little intimidated? Summer is a perfect time to tweek your present workout or begin a new and challenging routine that will net results. It’s not too late to put some sizzle into your summer exercise program. Need a little inspiration to hit the gym and improve that body? Check out some pix of our athletes in action on line, on TV, or on the covers of every major publication.
No athlete ever hit the mats, pool or high-bar without first getting enough sleep. The same holds true for you if you’re really hitting the gym and doing regular cardio to burn fat, build mass and improve your cardio-vascular system. Skimping on sleep and giving into stress can increase the levels of cortisol and estrogen in your system which can lead to an increase in deep abdominal fat, reduced muscle mass, and extreme fatigue Sound ugly? It is, but besides that expanding waistline, you are more susceptible to colorectal cancer and heart disease. Relax this summer and sleep – 8-10 hours a night and THEN hit the gym like a tiger!
Michael Phelps and H2O, they’re a natural combination. Right? You should be chugging water and staying hydrated, too, especially if you’re working or exercising outdoors. The International Sports Sciences Association recommends 8-10 eight ounce glasses of water per day. Bored with H2O? Instead, try a few cups of hot, freshly brewed green tea every day. It is a powerful anti-oxidant which is good for your skin and it helps fight cancer.
Add a little diversity to your cardio training this summer. If you prefer walking, pick up your pace and you’ll likely burn 25% more calories. Try interval training three times a week for 30 minutes. Interval training alternates brisk walking and running with shorter intense periods of jogging, running, calisthenics, etc. When walking, your intensity should be such that you can only speak a few words at a time. Carry 5 or 10 lb dumbbells with you as you’re moving.
Doing cardio burns fat, but pumping iron builds muscles, increases strength, and revs your metabolism. Moderate to high intensity weight training twice a week is a great place to begin. The more lean muscle you carry, the more calories and fat you burn all the time. If you’re already doing this, then add an extra hour a week of weight training to your workouts. Use the extra time you have this summer to try different free weight routines and new machines in your gym.
Looking fit and feeling healthy is about 75% good nutrition. Never skip breakfast and remember to eat smaller meals/snacks every 2-3 hours each day to keep your body from storing fat. Never eat within three hours of retiring. Eat lighter this summer by eliminating as much fat, processed foods and junk from your diet as you can.
Tom Bonanti is a personal trainer and massage therapist (MA#40288) with his own one on one gym and massage studio www.pumpnincgym.com at 1271 NE 9th Avenue in Ft. Lauderdale, Fl. 33304. Contact Tom trainertomb@aol.com with questions. Call today (954) 557-1119 to schedule a free consultation.
The post It’s Not Too Late To Put Some Sizzle Into Those Summer Workouts! appeared first on Florida Agenda - LGBT News.
]]>We all remember the folktale of Chicken Little who believed that the world was coming to an end. He would run around yelling, “the sky is falling” because an acorn fell and hit him on the head. The moral of this folktale was to show how we can blow things out of proportion and assume […]
The post The Sky Is Falling appeared first on Florida Agenda - LGBT News.
]]>We all remember the folktale of Chicken Little who believed that the world was coming to an end. He would run around yelling, “the sky is falling” because an acorn fell and hit him on the head. The moral of this folktale was to show how we can blow things out of proportion and assume the worst-case scenario. This is called catastrophizing.
In one of my earlier articles, I discussed thinking errors. Thinking errors are essentially the lens we use to skew our perception. In psychology, we teach the following regarding our perception: whatever our belief is about a situation determines what we feel. What we feel then tells our body how to react. The thinking error is the film or template we use to skew our perception and it then messes with our emotions and actions. Any time we have worry or fear we are activating this thinking error. Catastrophizing is making a mountain out of a molehill.
Many of us are aware of when we have these worst-case scenario thoughts but there are many subtle ways this mindset flares up in our belief system. We especially experience these worries at night. We catastrophize the events of the day or future events that have not yet transpired. Many of us lie awake at night spinning the worry wheel and start our next day exhausted.
When you are paralyzed with fear or worry, it is important to ask yourself, “What is my worst-case scenario thought about this situation?” Often we don’t realize that we, in fact, do have a worst-case scenario thought. Actually, you may have several worst-case scenario thoughts that you lump together. When you slow your thoughts down and either write what you are feeling or speak your thoughts aloud, you will recognize what catastrophe is skewing your perception and causing so much worry.
Next, it’s important to ask yourself, “What is the likelihood that this worst-case scenario event is going to happen?” When you can be realistic with the outcome of your worry and realize that the chances of your fear actually happening are slim, it takes away from the power of the catastrophe. In fact, ask yourself, “Has this worst-case scenario ever happened?” You have experienced similar situations before and no catastrophe has transpired. Now, ask yourself, “What is the more realistic outcome in this situation?” When you can use logic to ground your thoughts, it reduces your fear and anxiety.
It’s important you compartmentalize each of your worries. Meaning, let’s say you are anxious about going on a trip. You are worried you won’t wake up in time. You are worried you will miss your taxi. You fear you will forget your passport. You worry you will sit next to a talker on the plane, etc. When you compartmentalize each worry and focus on it separately, it reduces each catastrophe so they individually become manageable. Believing the more realistic outcome for each worry will allow you to enjoy your trip without worrying about unlikely catastrophes.
From the moment you start to worry, it’s imperative that you implement the techniques in this article. The longer you worry about something, the greater the influence it will have over you. When you are proactive and can overpower catastrophic thoughts, you won’t be like Chicken Little and think the sky is falling.
James Miller is a licensed psychotherapist and a piano composer who is known for his weekly podcast, YouTube channel, and his Academy where he teaches successful people to simplify and transform their lives. James’ latest album, Restoration, is available for purchase on all digital music stores. www.
The post The Sky Is Falling appeared first on Florida Agenda - LGBT News.
]]>