I'm Back..... Optimizing Your Workout Tips

Yes, I am back. Many apologies for a big delay in entering posts for y'all.

I want to share with you some tips on how to optimize your workouts. Put these tips to good use and perhaps you may have some to share as well......

• Set goals or have a vision in mind. When you have something(s) to shoot for the likelihood of getting there is greater.
• Ask for support. The support may come from family, friends, doctors, teammates, personal trainer, etc. With having the support you have greater accountability and motivation to continue on your journey.
• In the movie theater of your mind, run your movie of being successful and what you want.
• Focus, focus, focus. Get connected with yourself physically and mentally. Pay attention to what you are doing with your sport, resistance training workouts, cardiovascular workouts, etc. How does the exercise you are doing feel? Where do you feel it? It will help you optimize the efficiency of your workout, as well as connecting to yourself physically and mentally.
• Stay positive. Remember that the input you put in your head as well as what you let in very powerful. It is so powerful it helps determine the road to your destiny and goals.
• Read your body.
• Breathe (could not resist that one)
• Have fun - remember this one!!!

Make it a great workout!!! YOU have the POWER!!!

More next week. Thank you for your patience.

Lori

Apologies

Hello everyone. I want to apologize to you for being a bit inconsistent with my postings. I will be back to my consistent self beginning next week with posting new information early every week. Thank you for being a reader. All the best. I will leave you with this quote:

"Your imagination is your preview of life's coming attractions."
- Albert Einstein

Make it a great week.

LJ

Quote of the Week

“Doing nothing is very hard to do…you never know when you’re finished.”
– Actor Leslie Nielson

Quote of the Week

“Defeat may serve as well as victory to shake the soul and let the glory out.”
– Poet Edwin Markham

Top Five Fitness Mistakes

My friend, Dr. Matt Hemsley has some great points to remember. Check them out........

Posture:
"The Cardio Slouch"
Just because you are working your heart and lungs does not mean that your back should take a break. Sit up/Stand up finish your cardio in the same posture you started in.

Skipping the weights to lose weight:
Resistance training increases your lean body mass which increases your resting metabolic rate. Yes, you will burn more calories watching TV.

Making your routine too routine:
Consider fitness your habits. Most of us gravitate to a comfort zone performing activities that play to our strengths. The body adapts quickly to exercises. As it adapts, benefits decrease. Variety is the key. Qualified/Certified Personal Trainers are great at helping you do that.

Improper Technique:
Remember form follows function. Maintain a neutral posture throughout the movement. Stay within your own limitations - "know thyself".

Not stretching after your workout:
Calming down those "overactive muscles" after you have worked out is essential to decreasing your risk of overuse injuries.

www.activecarepdx.com

Quote of the Week

"We go where our vision is."

Joseph Murphy

The Value of Visualization in Sport and Life

Athletes routinely use visualization or mental practice to enhance their performance. Using the imagination to achieve physical results has been found to have comparable results to the actual physical practice. This is possible because the nervous system cannot tell the difference between an actual experience and one that is vividly imagined.

Research Quarterly reported an experiment on the effects of mental practice (using visualization) on improving the skill of shooting basketball free throws. One group of students practiced shooting the free throws physically for 20 minutes a day, and were scored on the first and last days. A second group engaged in no pracicte and was scored on the first and last days. A third group was scored on the first day, then spent 20 minutes a day, imagining they were shooting free throws. When they missed they would imagine that they corrected their aim accordingly.

The first group (practiced shooting 20 minutes a day)improved their scoring by 24
percent.

The second group (had no practice) had no improvement.

The third group (practiced using their imagination) improved their scoring by 23 percent.

Just imagine if their was a fourth group who did physical practice as well as imagination...... Wonder what the results would have been with that group?

Use your imagination and create the mental picture of how you want your performance to go. Visualize how it would look and feel. It can go beyond an athletic peformance. Perhaps it can be used for speaking in front of a group of people or preparing for a job interview or use your imagination......

We are powerful beings. Use your imagination to create your performance, whether it is in sport or life. Visualize what you want and "run the movie" of how it would look. The key is to run the movie, visualize daily. Have fun!!!!

source of information comes from: THE NEW PSYCHO-CYBERGENITICS by Maxwell Maltz, M.D., F.I.C.S.