Stop Procrastinating And Get To It!

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Change your workout program regularly

running“If you do the same thing for a long time, you won’t grow as fast, and you’ll get bored more easily,” Lyon says. “An exercise program needs to be re-evaluated regularly to avoid staleness.” There’s another reason to vary your training: Muscles become accustomed to the stresses of unvaried Workouts and essentially become “bored” as well Lyon recommends developing a routine that mixes hard days and easy days, which you can do with a trainer or just by following the advice in Men’s Fitness. This will give you faster results and will help keep your Workouts from becoming mundane.

Set a firm schedule

Write your upcoming workout times in a datebook or calendar, and stick to them as you would any other appointment. “If you set a time to work out, you’re more likely to do it. But if you say, ‘I’m going to exercise sometime today,’ you may not ever get around to it,” says Bradley Cardinal, PhD, co-director of the Sport and Exercise Psychology Laboratory at Oregon State University and a leading expert on why people become and remain physically active. If you find that you frequently need to be elsewhere at the appointed hour, or that you often feel tired and unmotivated at that time, then change your schedule to one that better meets your needs.

Work out with a buddy

There’s a simple reason for this rule’s success: If you’ve planned to meet someone at the gym, you pretty much have to show up on time. (Assuming, of course, that your friend is the sort who shows up on time himself.) You don’t even have to work out together, although some guys find that motivating as well. “Having both of you there will help you to push each other along,” Lyon says.

Keep in mind, though, that a workout partner should be at approximately the same level as you. “If you want to run 10 miles and your buddy can’t last past five, that can be a problem,” Lyon says.

Reward yourself

The benefits of working out can take time to see, so give yourself some more immediate payoffs. ‘Make a behavioral contract with yourself, saying. ‘I’ll do this during the week. and on the weekend I’ll go to the movies,’” advises Cardinal. If the rewards are good enough, you may be amazed at how well you respond to basic self-bribery.

Try the “five-minute compromise”

If you simply don’t feel like working out when you’ve intended to, tell yourself you’ll exercise for five minutes, and that if you don’t want to continue at that point you’ll stop. Most of the time, you’ll end up doing the whole workout anyway.

Remotivate yourself

If you’ve been skipping workouts, you need to remember the reasons you started exercising in the first piece. “One missed session isn’t the end of the world – you can just get back into it,” says Cardinal. “Two missed sessions, or a week’s worth, and you need to ask yourself why you’re avoiding it. Then reflect on what makes working out important to you, and stress the positive benefits.”

Prepare to succeed

Even if you’ve had trouble with procrastination in the past, tell yourself that this time you’re going to meet your goals. “If you think you’re going to fail at an exercise program, you won’t work as hard because you’ll have a built-in excuse,” says psychologist Timothy Pychyl, PhD, director of the Procrastination Research Group at Carleton University in Ottawa, Canada. Try visualizing your success – picture yourself with a more muscular body, feeling more energetic and improving at your favorite sports.

Get an “exercise identity”

“Your self-concept as an exerciser can be very motivating if people reinforce you for being active and you like to hear it about yourself,” says Cardinal. In other words, start seeing yourself as a jock. Join a sports team, hang out with people who work out themselves and will appreciate your progress buy yourself some new clothes that enhance your physique. You’ll stop missing workouts as you begin to view exercise as an integral part of your life.

Let yourself off the hook

Chronic procrastinators tend to have high levels of anxiety, and Worrying about YOur workouts will JUSt add to the pressure. When you dwell on the sessions you’ve missed, exercise can start to seem like an odious chore. Instead, concentrate on enjoying your next Workout more than the last. Think about the “high” you’ll get when endorphins flood Your body, or anticipate the feeling of accomplishment you’ll have when you’ve gotten one step closer to your goal.

Call you give up workout procrastination entirely? Maybe not – but Cardinal believes that once you make the transition from being a sedentary person to someone who enjoys working out regularly, it’s harder to slip back into your old bad habits. And when you begin to see fitness as a lifelong process, you may find that you don’t want to put it off anymore.

No Sweat Flexibility??

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The results of the Microfiber Reduction technique developed by Bob Prichard of Somax Posture & Sports seem too good to believe. David Leadbetter was so impressed he had his son, Andy, a 14-year-old golf whiz, undergo treatments. “Afterward we asked Andy — who’s normally pretty stiff for a kid — to check the range of motion in his hamstrings by raising his knee to his chest,” Leadbetter tells me. “Well, Andy almost knocked himself out when his kneecap hit his chin. He was that loose.”

Microfiber Reduction, Prichard explains, is a kind of massage that releases scar tissue that forms in the fascia, or connective tissue, between muscles (see illustration). Every muscle is surrounded by this thin membrane — “much like sausage is wrapped in its casing,” is how Prichard puts it. Through injuries, overuse or stress, the connective tissue can form microfibers that prevent it from stretching. So no matter how much flexibility work you do, Prichard says, the muscles won’t be able to stretch and contract fully as long as they’re restricted by the scarred connective tissue.

Microfibers can’t be seen by X-rays or MRI technology. The only way to know if your range of motion is being restricted by them is to measure your flexibility and then stretch. If there is no measurable improvement, Prichard concludes, then your muscles are constrained by microfibers.

Somax therapists release the microfibers through a series of connective-tissue massages. The length of the program depends on your current state of flexibility, though one client, Prichard says, increased his range of motion in his hamstring by 45 degrees after just one week. Prichard has worked with a number of professional athletes, including David Frost and Nick Faldo. Frost, says Prichard, has recently increased the external arm rotation on his right side by 30 degrees and nearly doubled how far he’s able to rotate his neck to either side. It seems to have helped: Frost, a 39-year-old tour veteran, won the South African Open in January, his first victory since the 1997 MasterCard Colonial.

For Golf, Working Out Is Paramount

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Though I’m sure other fitness trainers — even regular sessions at the local gym — could be effective, I like how the program focuses on becoming fit for golf. As TheraGolf founder Skip Latella tells me, “If you do even 10 minutes a day of flexibility exercises and other aerobic conditioning and some strength training, you can retard the natural aging process. But there’s a difference between being strong and having certain flexi-bility and being specifically fit for golf.”

TheraGolf, Latella says, develops strength, balance and flexibility through a complete range of motion for golf.

Sign me up, I say.


A month into my workout regimen I make a startling discovery: My car has a backseat! Before, whenever I shifted into reverse, I could swivel my head just enough to glimpse the rear window. Backing out of the parking space after one of my 40-minute, thrice-weekly workouts (see below), I’m able to turn my upper torso around so far that I can see all the way to the candy wrappers on the backseat floorboards. This is major progress.


My golf game is also rounding into shape. I’ve broken 80 twice this month, lowering my USGA Handicap Index from a shaky 12.7 to a cocky 9.4. And it’s not just because of a hot streak with my usually balky putter. My drives, at least for me, are booming, and I feel stronger through my stomach, which gives me a feeling of solidity, even confidence, when I set up to the ball. So far, Eanna tells me, I’m 20 to 40 percent more flexible in the major golf muscles.

Watching me go through my drills at TheraGolf one day, an older man working out next to me says, “My wife did that. In three months she gained 20 yards and lowered her handicap from 34 to 21.” I smile to myself, envisioning the looks of my office mates when I finally win the office golf tournament this fall. “What got into you?” they’ll wonder.


golfworkAfter working out for three months steady, I get overconfident. I get lazy. I figure it won’t matter if I miss a few exercise sessions. I get out of the habit of working out. Then I go on vacation, stop stretching altogether and play horribly. My self-discipline takes a further blow when, during a visit with David Leadbetter, I mention my hard-won gains in flexibility. “That’s nothing,” he replies. “I’m working with a guy named Bob Prichard, whose clients are getting up to 300 percent increases in range of motion from a type of connective tissue massage. It’s unbelievable.” (See sidebar, page 218.) I’ll say. Here I’ve been working my tail off (at least I was) to get a measly 30 percent more shoulder turn, when I could be turning into a golf Gumby without even breaking a sweat. It’s just not fair.


After skipping a few more sessions — and finding out that Prichard’s massage table was booked for the summer — I resume my workouts. I owe part of my rededication to Tim Mahoney, a Golf Digest Schools Instructor. Talking of fitness while on a photo shoot, he says, “If I don’t exercise for a while, I lose my sense of ‘structure’ in the swing, and I have less power through impact.” That “structure,” I realize, is what I have been missing in my own swing.

Backsliding among exercisers is not uncommon, Latella tells me. Three months or so into the program, he says, “the easy gains have been made.” The good news, he adds, is this: “You’re not going to lose much range of motion after a short layoff. You’ll get it back.” Working out regularly again, I set personal-bests for flexibility — and, it turns out, stamina. I play four rounds in five days. Used to be, I’d be in traction after that much golf. Now I’m ready for more. SEPTEMBER

Played in our office championship. From tee to green I strike the ball better than ever. Unfortunately, my new power game is betrayed by my puny flat stick. (The hacker’s eternal lament!)

After having my “after” measurements taken, I make plans to continue my fitness regimen in the off-season. erhaps I’ll add some weight training for more strength, and speed-of- movement exercises to jack up my fast-twitch muscle fibers. I could use another 10 yards next season. Then if my putter could only start pulling its own weight .

Kickbox Attack!

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Biochemically, lactic acid build-up will cause fatigue in the muscles, and unless a proper rest period for its removal is provided, the participant will fatigue prematurely. Without such a proper rest period, the acid cannot be used as an oxidative fuel and may result in either a less-than-optimal workout (in the best-case scenario) or a potential cardiovascular or musculoskeletal incident (in the worst-case scenario). Such fatigue can lead to a breakdown in form and, therefore, potential musculoskeletal damage due to hyperextensions or the lack of ability of the antagonist muscles to decelerate the movement and thereby prevent mechanical injury.

kbExercise in general is disruptive to skeletal muscle and, therefore, must be limited in intensity. The nature of the movement should also be regulated. For example, an alternating punch combination can be thrown for a longer work period than a single repetitive punch combination since the alternating of hands allows a built-in rest period. Workouts not taking these facts into consideration can be extremely dangerous.

1. The workouts should concentrate on functional movement. Without proper mechanics, the high-velocity nature of the activity can lead to injury. Boxing and kick boxing are highly ballistic movements that must be performed in a controlled manner using the proper body mechanics. For example, punches such as the cross and hook require the proper transfer of forces from the feet through the legs, hips, core muscles, shoulders and arms. Failure to do so may cause undue stress on the joints through this kinetic chain of movements and may potentially result in injury. Too often, instructors sacrifice proper biomechanics for the sake of a flashy combination or more intense pattern. This is both inappropriate and dangerous. The basic mechanisms must be taught before more complex sequences are attempted. Although an injury may not result from a single incident, repetitive micro-trauma resulting from poor form can be debilitating and insidious.

2. Using proper equipment is also very important. Gloves with padding other than foam can compress and lose over 50% of their protective capacity within one or two work bouts if they are used as punching mitts or against a heavy bag. Cheap boxing gloves are like cheap running shoes–they will eventually lead to injury. Proper use of the heavy bag and punch mitts must also be taught. Improper use can easily lead to shoulder and elbow problems, just as improper kicks can lead to ankle, knee and back injuries.

3. Finally, the workout should suit the individual. Although the intervalic nature of this activity allows all individuals to participate at their own pace, they will often attempt to do otherwise. Kick heights should be monitored for the sake of individuals with back or other musculoskeletal weaknesses. Classes should provide alternative movements and speeds. In choreographed classes, these modifications are ignored and may result in poor biomechanics, undue fatigue and injury.

Boxing and kick boxing are excellent tools for promoting cardiovascular and musculoskeletal fitness–as well as speed, agility and coordination–but instructors must learn the proper use of this exercise. To coin a phrase, a power saw is a great way to cut a board, but it can also take off your fingers.

Am I Fully Prepared To Start Blogging?

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sabtmAfter you take online courses or tutorials about how to start blogging, how will you know if you are ready now to start blogging? One way to tell if you are ready to start blogging is by using Microsoft Word and making sure the errors that are checked by the system is less than half of the total page of the document. If you see that almost more than half of one page is brightly colored by the correction line, then you are not ready and you have not enough knowledge about how to start blogging. You’re probably going to need to read good information about blogging in general.

How will you take more tests to know if you are ready to start blogging? Well, aside from typing on Microsoft Word, you can test your grammars by maybe reading more books. How? Books with complex contents will help you understand more the structures of sentences and how deep words can be used in a sentence. By the way, we are talking about books that have stories and not children’s books. There are many more ways how you can make sure you are ready. Another is by trying to talk to an English native speaker. Make sure it’s not a teenager; you should talk to an elderly that has complete and correct knowledge of the English grammar.

How To Start Your Own Blog From Nothing But Article Writing Skills

Did you know that you can actually earn more money from writing articles for the internet or sites in the internet than writing for newspaper publications? Before you make up your mind that you want to learn how to start your own blog, here is something that will get you more interested! Aside from you will earn more from writing articles for blog sites, you can work at your own convenient time! You can even stay at home and work as much as you can! Maybe you should start learning how to start your own blog now! Why? There are so many benefits you can get from it!

Another thing that gets people more interested in blogging is that some sites are paid per view. Meaning each unique IP address is equivalent to something monetary. There is no specific amount though. The amount is only disclosed between the site host and the blogger. However, you should be able to have your host so you can negotiate the cut. The downside of having a host, though, is they usually do not agree getting less than 50 percent of the cut. Being self-hosted may be a good option but there will be expenses but they are sure that the earning are more than the expenses.

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