When it comes to performing your workouts, there are always to two sides of the coin….

Some would say it’s a good motivator; others feel that it would interfere with your own pacing. Let’s examine the factors involved in working out with a partner and decide for yourself if you need one or not:

Advantages of having a partner:

• Having someone run with you on chilly mornings or go through the circuits is always welcome, especially if it takes a lot to make you leave the house.

• Researchers found that a whopping 50% of people
  who start exercising drop out of their programs
  within 3-6 months. When you’re exercising with someone, you’re less likely to drop out of a regimen.

• You and your partner, especially if you’re working almost the same programs, would benefit from healthy competition. One’s progress would hopefully inspire the other to exert a little more effort to catch up.

• If your partner happens to be your significant other, exercising together is a great time for bonding and spending time in each other’s company, especially if you’re both leading hectic lives.

• Partners can assist you in selecting the proper weights, suggesting workout variations, and providing motivation while you’re on your last few legs.

• Couples working out at the same time find being fit especially sexy and can thus give their sex lives a workout, too. Exercise allows you to experience physical as well as emotional intimacy and when you feel good about your bodies, you’ll be surprised at how your passion can get fired up.

• If you’re working out with someone you’re living with, you’ll also have more harmony in the kitchen in terms of what to eat because of an increased health awareness in each one.

Disadvantages of having a partner:

• Healthy competition can turn into a “fitness feud”. This happens when one tries so hard to out-run, out-ride, or out-lift her partner. What should be a relaxing activity, then, becomes a highly stressful preoccupation.

• You’re sometimes forced to extend sessions to another hour or so of chatting or snacking. This isn’t really a bad thing, but it might create an awkwardness in the future, especially if one of you really doesn’t have that much time to spend.

• As much as having an exercise mate can be motivating, it can also drag you down if your partner isn’t as focused as you are. It can be quite exhausting to always be the one to give the push!

• Exercise schedules could sometimes go awry when one or the other isn’t available.

Whether you decide on exercising with a partner or going solo, make sure you enjoy the experience. Workouts can do wonders for your physical, emotional, social, and mental well-being, so give it as much importance as you would any worthwhile endeavor.

M. Jamal

P.S. What’s your view on this… would you rather have a workout partner or you’re better focused and motivated on your own? (You can click ‘comment’ at top of this post and let us know)

It was interesting to come across an article that goes against the usual CPR advice…

To summarize, it turns out the usual ‘mouth-to-mouth’ type CPR isn’t always the best choice especially when you consider that:

• Chest compression (without the ‘mouth-to-mouth’ part) has an 8% edge over usually CPR in saving lives.
• According to the article, up to five time of bystanders are more likely to help a stranger if didn’t involve mouth-to-mouth! (You can check it out here)

Now the 2nd part is what got my attention…

Think about it: you could be given a great tip, a great technique or strategy… yet if all you can think about is “how best to avoid it”, then it’s almost rendered useless.

Wouldn’t help if you had alternatives that make it easier to take on beneficial techniques and blend them into your life?
Let’s get into a simple example…

If you knew that flaxseed oil is a better source of healthy fat… yet you can hardly stand its taste (yes, I used to drink this stuff off the spoon… try it to know what I mean!!). So you know it’s good but you can hardly stomach the stuff!

Then one day you figure that fish is another great source of healthy fats… and it turns out you love Salmon.

Wouldn’t that be an easier choice for you?

At least it’s simple to blend into your lifestyle.

You can get into other scenarios as well…

Let’s say you find out that running on an incline burns more calories than your usual jogging. But hay, there’s hardly an incline around your neighborhood… and you hardly look forward to doing that on a treadmill!

Well, next you experiment with rope skipping and you figure it’s more interesting.
Why not?

You get the idea.

Lastly, I gotta say, it doesn’t always work out that what you prefer is the most effective workout choice.

Example, as you’re starting out it may seem that dumbbell exercises are harder so you opt for machines… yet, over the long run, those exercises you’re avoiding may be better in sculpting a great figure.

Just know this: as you take on a new workout or a new way of exercising it may seem uncomfortable at first. Don’t shy away from it too fast. Give it a chance. Notice how your body reacts and above all RESULTS.

M. Jamal

P.S. Are there any exercise you dislike?
Are there any parts of your workout routine that put you off and hardly excite you?
Let us know (click ‘comments’ at the top of this post)

Countless women resolve each year to stick to an exercise program that will not only improve their looks but also boost their overall well-being. 

But a good fraction of them never make it to the end of the first month for a lot of reasons, be they valid or not!

 
Although exercising is definitely enjoyable, it’s easy to slack off after a few days, especially when our muscles start aching or there’s nothing to look forward to but the same old repetitive steps day in and day out.

But life is too short to keep putting off something as important as fitness. Don’t despair – there are several ways to make exercising more exciting and fun to ensure that you’ll reach your goal within your target period:
 

1. Get an exercise partner.

   Forget about keeping your efforts a secret from your family and friends unless you have very strong willpower to see your project through.

   More often than not, it’s the sense of community that keeps gym rats going and is primarily the reason why tons of exercise equipment gather dust at home. Invite your spouse, best friend, neighbor, or even sex partner – it might even spice up your sex life!

2. Exercise to the music of your choice.

   The advent of iPods has made it easier for us to take our favorite music wherever we go. You can program these little gizmos to play a different set of tunes each day for weeks.

   If your cardio is walking, for instance, you could find music with specific beats per minute online, or you could combine your own.

   Beginning walkers could listen to music at 118 steps per minute; intermediate at 126; and advanced at a brisk 134 steps per minute. Baby Boomers enjoy the ’70s, ’80s, and ’90s music; the younger generations have their own genres. There’s even cool-down music to plant your feet back on the ground after a cardio high.

3. Hang photos of yourself on the wall.

   And I don’t mean just any kind – I mean one “before” image – which is how you look now; and an “after” image, which is what you’ll look like after the timeframe you set.

   So how do you do this?

   Get yourself “morphed” on a computer by a graphic artist. Attach your face on the body of a goddess or a voluptuous celebrity. You’ll be surprised how visuals can positively affect your drive.

4. Maintain a journal of accomplishments.

   You have most likely set a goal for yourself before starting your exercise regimen. Regardless of how insubstantial it may seem to you, it helps to write about your little achievements and your feelings about keeping fit.

   Track your daily progress by writing down the exercises you’ve done and the reps you have made. Aim for the next level if you feel you’re up to it, and keep raising the bar each time.

5. Occasionally do something you like.

   The word “occasionally” is there because to accomplish something we can be proud of, we need to sacrifice a little – which means there can really be some things that aren’t palatable to us, such as doing “X” number of reps or doing an exercise for “X” number of minutes. 

   However, no one said we can’t alternate these workouts with activities we enjoy doing most, such as roller blading or bike riding.

6. Hire a personal trainer or coach.

   If you’re the type of person who needs someone breathing down her neck in order to accomplish something, so be it.

   Hire someone so obsessed with keeping fit that he’ll make you feel extremely guilty about missing a session. In addition, his or her physique will always be in front of you, which is a fantastic motivator any time.

7. Listen to motivational tapes.

   Your “background music” doesn’t always have to be something you can dance to. It can be a charismatic speaker talking about how you can be the master of your body or how you can do whatever it takes to achieve something you’ve set your mind on.

8. Divide your exercises.

   Doing your favorite aero or cardio doesn’t have to be done in a single, uninterrupted session a day. You can wake up half an hour earlier than usual, split the workout into a 30-minute session in the morning and another during your lunch hour or early evening.

9. Reward yourself.

   For every little accomplishment, such as a few pounds lost in two weeks, half an inch off your waistline, or an improved heart rate – treat yourself to non-food perks like a foot massage or new Victoria’s Secret underwear.

10. Read, read, read.

    Check out books, magazines, and websites that teach you about the latest trends in the exercise world. Learning about like-minded individuals makes for great motivation to continue what you have started.

    Join online forums on fitness as well. You’ll find that for every 1 member on the verge of calling it quits, there’ll be 9 others encouraging her to see her program through!

To your success,

M. Jamal

London, September of 1991…

One man undergoes 6 brain operations and spends 40 days in a comma. This man was an elite athlete… yet shortly after he left the hospital half paralyzed and unable to walk. 12 years later (2003) he walks the second largest marathon in the world (the London marathon) completing the 26.2 miles in 6 days.

Such spirit and iron determination belongs to former British boxer Michael Watson. (You can see his message here).

Days ago… on the other side of the Atlantic — Peru…

A 52 year old Slovenian man braves crocodiles, flesh eating piranhas, small fish that can creep into your body and cause all kinds of damage… (plus some more)… to become the first man to swim the entire length of the Amazon! That’s a whopping 3,375 miles (5,400km) marathon swim from Peru to Brazil.

This incredible man is marathon swimmer Martin Strel. (You can learn more about this incredible challenge here, and check out this video).

Whether you like boxing or you don’t… whether you’re into swimming or not… I hope these real-world examples of courage, elite fitness and exceptional-determination can inspire you to put you’re excuses (and setbacks) aside and fuel your motivation to achieve your goals (yep, that includes your dream figure and leading a healthy life).

To your success,

M. Jamal

P.S. Is there a particular event or real world storey that truly inspires you to get off the couch and blast into your fitness routine?

Unless you’re already physically active and into sports, chances are it’s usually hard to get motivated, get off the couch and exercise. We’d like to think that this isn’t the case especially when we stop and notice all the benefits of exercise.

• Exercise strengthens your heart.
• It helps in lowering blood pressure.
  
• It reduces the risk of diseases such as diabetes, obesity and high cholesterol.
• Boosts your flexibility and balance.
  
• Makes your bones stronger, gives better toned muscles and healthier joints.
• Helps in reducing levels of stress and depression.
  
• Improves your sleep quality and much more…

You’d think there are enough reasons to get all excited about exercise. It’s just that when you stop and look at the people around you (your colleagues, neighbors and relatives), it’s clear that many of them still struggle when it comes to making exercise a part of their daily lives.
It’s very easy to come up with excuses for skipping your next workout. I hope that’s not the same with you.

Regardless, the following suggestions could help you stay motivated. This is especially important when you’re just getting back into fitness or just getting started:

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1) Set Attainable Goals And Get Started:
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OK. So you’d love to get rid of any trace of cellulite, attain slim hips, develop a flat toned tummy and have sculpted thighs.

That’s great! Keep up the positive attitude but don’t try to achieve a total body transformation in just three weeks! We’re not going to tackle “how to reach your goals” in this article. I just want to give you something to keep in mind:

“Unless you’re already exercising regularly then
the first two to four weeks will be the toughest
to break through.

That’s why you’re first core focus should be
on making it a habit to exercise regularly… and
set you’re target on getting through the first
few crucial weeks”

Here’s some insight:

“It usually takes about 1 month of regular exercise before
your routine starts becoming second nature”

Prevention Magazine

Action point:

Make a firm decision (a really firm decision) that you’re going to exercise for at least three days a week starting next week (this week’s even better).

Look at your schedule and treat your workouts as though they’re appointments you can’t miss. If you’re just getting back into the exercise habit, it’s best to avoid going over four workouts a week.

It’s also a good idea to have a break between those workout days to give your body some time to recuperate. That way it won’t feel mentally overtaxing.

Listen. For that crucial first week, I don’t care if you exercise in the mornings, afternoon or whichever time you set aside. I don’t care if you exercise for 15 minutes or 40 minutes. Just make sure you get started on it.

Even a mere 15 minute walk can do the trick. Remember, our focus is on making this a habit.
Trust me. As you get near the end of your first two or three weeks, you’ll be loving it. Exercise is a sweet sort of addiction. After exercising, your body releases “feel-good” chemicals that’ll set you on some kind of mental high.

You’ll feel relaxed and energized. As you go through you’re first week, keep your eyes set on how great it will feel at the end of that week.

What happens after those first few weeks, you ask? Well, you’d need to readjust your goals and plenty more. I’ll be leaving this for another article so make sure to sign up (you can do this by going to www.funladyfitness.com).

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2) Have An Excuse Busting Attitude:
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Honestly, it’s too easy to come up with reasons why not to exercise. Making excuses is a favorite pastime of mankind. Really!

That’s especially true if you’re at home and you can’t switch off the TV because something good is showing or it’s too comfy and warm inside the house or there’s too many things that need to be sorted out and taken care of.

See what I mean? How can exercising compete against these excuses?
If this is your attitude, then setting aside a few minutes will put you on the right track (even a mere 15 minutes to start with can be great). Put on your trainers or suitable sports wear and just get out and walk around if you’re still unsure about committing yourself to a gym.

Take a look at everything around you. You might be surprised at how interesting it is to watch people. You can use this as a motivating agent. Everyday is a new chapter. Choose a place that’s pleasant and nice to visit.

If you’ve got lots of excuses to use at home that are written down in your diary, try putting your trainers in the car. Load a towel and pick up a bottle of water. Now you can simply park in a nice spot and get a few minutes of exercise before you get home.

This is a simple way to help you avoid all those little excuses.

The point is that it’s normal to come up with excuses to avoid exercise (especially at the beginning when you’re body isn’t used to it yet).

So, whenever you notice yourself jumping into “put off my exercise” mode, stop, right down that excuse and figure out how to bust it.

This doesn’t have to be a complex plan. Simple pointers that you can work on are best in this case.

OK, now it’s time for action. Pick up these tips and work them… twist them to fit your own lifestyle and personality. Whatever you do, give it a try and get started today.

P.S. Be sure to check our home page to download your free report “What’s Your Body Type And How ToTrain To Get That Shapely Physique”