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December 26, 2017 – 12:52 pm | No Comment

This Week 7’s (12.14 – 12.31) Affirmation: Mindfulness – I will reach for mindfulness each day.
Date – 12.26.17
B-Book 44: Do the Work by Steven Pressfield
The key message in this book: Often we stop dead in our tracks …

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Home » Fitness, Workout Log

How to Exercise

Submitted by on December 13, 2008 – 5:39 am No Comment

Make a commitment to invest at least four hours per week to exercise. Aim for 30-60 minute workouts 3 times per week to support a healthy body and mind. As soon as you feel your enthusiasm decreasing, try a different activity. Team up with a friend. Having a buddy who is committed to a fitness strategy will keep you motivated and increase your chances of success. To achieve a toned, hard-body look, try adding at least two hours a week of free-weight or weight-machine training to your aerobic routine. Lean muscle weighs more than fat, so pay less attention to scales. Exercising in the morning will encourage calorie burning and energy all day long and exercising before meals helps reduce your appetite.

Cardiovascular exercises such as jogging, rollerblading, bike riding and basketball stimulates your entire body, encouraging circulation, stamina, heart and lung health, lymphatic drainage and more. It can also help to enhance your mood and focus.  Weight-training exercise increases lean muscle mass. Muscle tissue burns calories for energy so the greater amount of muscle tissue you have, the more calories you can burn.

Example Week For Advanced Fitness Level:
Monday: 45 min run before breakfast
Tuesday: 1 and half hour spin class
Wednesday: Rest
Thursday: 30 min elliptical machine, free weights and 30 squats
Friday: 30 min run before dinner
Saturday: 1 hour playing basketball
Sunday: Rest

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