challenge

i dare you to come out of your comfort zone and try something new… even if its for a day

here are some hand exercises that may help prevent carpal tunnel syndrome

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i dare you to come out of your comfort zone and try something new… even if its for a day

whatever days youve set aside to strength train, really try to go for the burn.  no, im not one of those ‘no pain no gain’ advocates, however i do believe in maximizing your potential, and i also must admit that i do enjoy that burning feeling in the muscle, topped with the shakes. this is how i know that i am really working hard.  now, going for the burn can be as simple as this: take your normal workout routine and crank it up a tad. for instance, say you have a set number of repetitions (reps) that you do per muscle group. take that number and add 2-3 more reps.  the trick is that you change the count for the addition reps.  what i mean is this, if you generally do 12 reps of bicep curls for two counts up and two counts down, when you reach reps 13-15, i want you to take it up for three counts and squeeze your muscle at the top of the movement, and then take it back down for three counts. by doing this, you will get mentally and physically stronger and be able to really cut into the muscle for more definition. just keep these two things in mind, use a weight that causes fatigue when youre about two thirds through the set and please maintain proper form to prevent unnecessary injuries. youll gain better results.

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i dare you to come out of your comfort zone and try something new… even if its for a day

a dear friend of mine called me the other day and told me that he finally could do ‘tricks’ while jumping rope.  although he is quite agile for his height, 6’6”, he hadnt been too active over the past few years. he wanted to get back in the gym or least have a daily workout routine. so i was happy to hear the great news, especially since he started jumping rope just a few months ago. he disliked the monotony of exercising on cardio equipment, therefore he decided to challenge himself by jumping rope in such a way that it would be comparable to using a machine. he was determined persistent and committed which eventually yielded great results. aside from the countless health benefits of jumping rope, you also can see instant results. meaning…if you are able to skip rope a certain number of times on your first try, youll want to strive for more fluidity as opposed to the constant stop and go, and by doing this, youll be conditioning your body, improving your coordination, and sharpening your concentration. not to mention time flies when youre having fun.  its one of those exercises that you dont have do do for an hour to experience amazing results. so try jumping for five minutes a day and work your way up to whatever your heart desires.

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i dare you to come out of your comfort zone and try something new… even if its for a day

you know how when you go to the gym, you change your clothes and put your extras in your locker? well, everything except your phone, which you put in your pocket just in case you need it. just like sleeping with the television on, your body and mind cant afford some distractions, and you owe it yourself if you want to get the most out of your workout. the best way to do that is to eliminate distractions. so, next time, go ahead and put your phone in the locker with the rest of your things. give your body the attention it deserves for about an hour. itll thank you.

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i dare you to come out of your comfort zone and try something new… even if its for a day

interact with someone who you generally find unpleasant to be around but try to detach yourself enough to ask yourself these questions:

is there something about them that turns you off that you see in yourself?

were you turned off  by your first impression of them and unable to get past that?

if you learned more about this persons story do you think you might feel differently?

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i dare you to come out of your comfort zone and try something new… even if its for a day

what about a little rebounding? for those of you who are unfamiliar with a rebounder, its a mini trampoline. its generally 38″ in width and  5″ in height, weighing an estimated 14 lbs and can support a person at a maximum of 250 lbs unless specified otherwise. the benefits are comparable to jumping rope: improves blood flow in the cardiovascular system, stress relief, slows down the aging process, burns calories, lowers incidences of disease, stimulates metabolism… with the added bonus of enhancing the absorption of nutrients, improving detoxification, coordination, and promoting cellular activity due to the stimulation of all parts of the body at the same time, including the lymphatic system, which is the trash compactor of our systems that removes all of the toxins and metabolic wastes out of each and every cell in our bodies. depending on the quality of the rebounder little to no impact will be felt on the joints. it is recommended to purchase one that has a minimum of six or more covered coils and a mat that doesnt stretch as you descend but provides a good bounce as you ascend. if you are fairly inactive then try a health bounce, in which your feet remain in contact with the mat but your body moves up and down, for three to five minutes a day. as you make gains you can always work your way up to a strength bounce, in which your feet leaves the mat, for a minimum of ten minutes. finally you can try the aerobic bounce, which is similar movements done in an actual aerobics class, for a minimum of twenty minutes. older people can also succeed with the rebounder…err on the side of caution and start off gradually with two minute sessions with plenty of rest in between to begin strengthening the connective tissues in order to avoid prolapsing organs or slippage of internal organs due to weak connective tissue. if you feel as though your balance isnt good then utilize a stabilizing bar or you can do a v-bounce,  a sitting position with your legs crossed and ankles on or underneath your knees. if you routinely exercise and would like a change of pace… you can always challenge yourself by adding more repetitions, creating different routines, and doing resistive rebounding, which is using hand held weights while bouncing. this exercise is one of the few exercises that can be done effectively while watching television, all you have to do is keep bouncing, whether low to the mat or high in the air. let loose, have fun, and feel like a kid again. enjoy