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Thank you for reading our newsletter.
Food for thought:
"Don't waste your time in anger, regrets, worries, and grudges. Life is too short to be unhappy."
~ Roy T Bennett
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Q: What is the most common mistake people make when they start on a fitness program?
A: Don't forget to encourage yourself. It is easy to overlook our small successes and not give ourselves the credit we deserve. Congratulate yourself for all those small changes and successful steps. And if you don't achieve your goal right away don't give in to discouragement, because of change, large or small, is never an easy process. There are always pitfalls along the way. If you can't follow your fitness program for a day or a week for whatever reason, don't feel guilty about it. Let it go and start fresh the next day. Allow yourself the benefit of being able to start again. Do not wallow in self-criticism or harsh self-judgment...and don't let anything make you give up your goal.
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THINGS WE FIND INTERESTING
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Four Easy Ways for Working People to Get More Exercise
By Maggie Ryan
Fitness experts Lisa Ferguson-Stegall, Ph.D., and Jennifer Dysterheff Robb, Ph.D., get it. They get that you work hard, you may work long or irregular hours, and that it's very hard to find time to get the amount of exercise you need because you're also very busy with commitments before and after work. And, if you're not busy, you're tired.
The two researchers - both professors at Hamline University in St. Paul, MN, and authors of a report on working people and exercise published in the Academy of Sports Medicine's Health & Fitness Journal - went looking for time-efficient and effective ways to add short bouts of physical activity throughout your day. They found them in the form of active work stations, active commuting, at-home activity breaks, and active recreation. Take your pick.
Although the jury is still out with respect to hard evidence, the researchers suggest that over time, active workstations-standing desks, treadmill desks, bicycle desks, and under-the-desk ellipticals-may not only decrease stress, improve cognition, improve your mood, and contribute to good physical health, they may even increase your productivity while cutting back on the amount of time you spend simply sitting while at work. These experts point out, however, that it is essential to follow manufacturer's directions when using such equipment and, if necessary, get recommendations and guidance from a physical therapist, exercise physiologist or certified trainer to ensure proper ergonomics and positioning.
Other nontraditional suggestions include replacing your office chair with a balance/yoga ball, turning meetings into walking meetings, and setting a timer to remind yourself to get up and walk around the office for a minute or two, every 30 minutes. While at work, they also suggest some of the more traditional ways of increasing your exercise: Walking up and down stairs instead of taking the elevator, going for a walk during your breaks, and taking the long way whenever you are walking from your car to your office and back again. Stand up whenever you're on the phone (as long as you're not disturbing coworkers!)
The researchers also recommend active commuting - walking or riding a bicycle - to replace all or some of the time spent riding in cars or on buses or trains. If you must use public transportation for your commute, try getting off a stop or two early, if possible, and walking or biking the rest of the way to work. If you don't own a bicycle or have no place to park it at work, you may have access to a pay-per-ride bicycle sharing system in your city or town, with a drop-off near the office. If you use your car or carpool, see if you can park or be let off to walk further away from the office.
When you get home from work, you probably have chores to do and then you just want to relax in front of your tv or computer screen. But since long periods of sitting time are detrimental to your health at any time, the researchers recommend incorporating the same types of active breaks you take at work into your relaxation time at home. For instance, after every 30 minutes of screen time, get up and take a brisk walk around the house or do some floor exercises. Or pedal while you sit, using the same type of mini elliptical or peddle bike recommended for under your desk.
Another suggestion from the study authors is active recreation. That's a fancy way of saying dancing, joining an age-appropriate local sports team, taking tennis lessons, hiking, kayaking, skiing, snowshoeing, and other indoor and outdoor activities that often provide social entertainment as well as exercise. Generally, sports activities are recommended only for those who are already physically fit from actively exercising and who have the level of balance, motor skills, and coordination necessary to participate safely in this type of recreational exercise.
Exercise recommendations for adults include getting at least 150 to 300 minutes of moderate exercise each week. The study authors emphasize that this is a minimum goal when it comes to physical activity, though unfortunately, only one in five women and one in four men in the U.S. actually meet these guidelines. For most working people, more is better when it comes to exercise. So even if you find the time to get to the gym several times a week, any exercise you do throughout each day can help you meet and possibly exceed your own personal fitness goals. It is always best to discuss your physical activity goals and efforts with your physician or primary health care provider, however, to be sure you have no limitations that could result in injury.
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New Addition
Gilad Phone Cases for Super Fans
New Gilad and Bodies in Motion Padded Sports Bra.
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From Gilad's Instagram Page:
For more go to Instagram: @gilad_bodies_in_motion
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Low-carb chocolate and peanut squares
From: dietdoctor.com
Wow... Just wow. Chocolate and peanut butter are meant for each another. Here, they're presented in perfect harmony with some toasted nuts on top for crunchiness!
- 3½ oz. dark chocolate with a minimum of 70% cocoa solids
- 4 tbsp butter or coconut oil
- 1 pinch salt
- ¼ cup peanut butter
- ½ tsp vanilla extract
- 1 tsp licorice powder or ground cinnamon or ground cardamom (green)
- 1½ oz. salted peanuts, finely chopped or hazelnuts
Instructions:
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Melt chocolate and butter or coconut oil in the microwave oven or in a double boiler. If you don't have a double boiler you can put a glass bowl on top of a pot of steaming water. Make sure that the water doesn't reach the bowl. The chocolate will melt from the heat of the steam. Set the melted chocolate aside to cool for a few minute before proceeding with the next step.
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Add all remaining ingredients except the nuts and blend until incorporated.
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Pour the batter into a small greased baking dish lined with parchment paper (no bigger than 4x6 inches).
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Top with finely chopped peanuts. Place in the refrigerator to chill.
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When the batter is set, cut into small squares with a sharp knife. Remember, keep these and all treats small - no more than a 1x1 inch square. Store in the refrigerator or freezer.
Tip!
Almond or hazelnut butter work, too. And try different toppings: toasted (and coarsely chopped) almonds or hazelnuts, roasted sesame seeds with unsweetened coconut flakes, or even tahini. Mmmmm...
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| Gilad's 3 Min Fitness Breaks - Shoulders |
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Gilad's 2019
60-Day Fitness Challenge
Order Your DVDS Today (also available as downlod and streaming) and Join...
Gilad's 2019 - 60-Day Fitness Challenge!
Now is Your Chance to Get Into the Best Shape of Your Life!
Everybody that completes the challenge and submits before and after pictures will win:
1. An autographed photo of Gilad
2. A Fitness Challenge T-Shirt
3. 1 Free Video download of your choice.
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$99.95
(Value $160.95)
Save $61.00!
JOIN THE CHALLENGE TODAY!
Everybody Wins! Everybody Loses! (weight)
Make the Commitment Today!
And You Don't Have To Do It Alone!
Check out our Facebook Support Group. Join fellow participants, follow other people's progress...get tips and advice.
"Having the Facebook support and encouragement makes it much easier to stay on the challenge!" - Kim
*We can only ship free to US addresses. For our international fans please consider download/streaming
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NEW! - SPECIAL OPPORTUNITY
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Spread The Message of Health and Fitness!
Help Others Become Physically Fit
While You Become Fiscally Fitter!
Open Your Own Gilad Digital Online Store and Earn!
New! We have a Facebook support group for affilates.
When you sign up you will get an invitation to join.
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