Beverly Monical » Exercise/Fitness

What is “The Ripple Effect”?

Beverly — Sun, 01 May 2011 18:19:29 +0000

Today at church, my pastor was talking about the Power of One person and how that one person can have an amazing effect on the growth of the church. As I was listening, I thought how that is so true in everything,especially a business you are building.

Have you ever thrown a rock into a perfectly still body of water and watched the ripples? The effect of that one rock can cause a huge “Ripple Effect”.

I Googled it and there were 3,013,000 results!
Please watch my thoughts on this subject.

Please consider “The Ripple Effect” of your words and actions.

I am looking forward to your thoughts and comments below.

Do You Have An Awesome Exercise Attitude?

helper — Tue, 11 May 2010 16:50:10 +0000

Have you ever read about the long-term benefits of exercise? It can
increase energy, decrease disease risk, add years to your life, good for weight management,
improved quality of life etc. Most of us are well aware that
regular exercise is a vital and critical part of looking, feeling
and staying younger and healthier over the course of our lifetime.

If you want to improve your life in every way, the best place to
start is with exercise. Our bodies need regular exercise; it’s our natural state
to be energetic and lively. When we don’t include it in our lives, we cannot
function properly and we cannot feel as good as we should. Regular vigorous
exercise will make us saner, happier and healthier. It will help.

A lot of us wonder exactly how we can motivate ourselves to
exercise. What is this special thing that is needed to get
yourself out of bed or out the door and straight to your workouts?
The reason no one can answer this question is because it is
different for all of us. One thing that is known is that part
of what determines whether you get to your exercise session or not
is your attitude. How you look at your planned workout has a major
influence on the importance and priority of it. Smile and really love it!

Making exercise enjoyable begins in your mind – If you have a
positive attitude and can find ways to make your exercise program
enjoyable, you will be much more likely to stick with it. It is
easy to find motivation to do something you enjoy rather than
making excuses why you shouldn’t do it. Exercise will never seem
like a chore if you are passionate about it. If you have a bad
attitude about this are you willing to change it? Have a partner and set a schedule
with him/her.

Let exercise help you to meet your other needs. It can help
satisfy your desires for social interaction, self discipline,
relaxation, self-discovery, or just give you a break from the
stresses of the day. It also can increase your sexual desires.
Think about your non physical needs that are important in your life,
and try to figure out how activity can help you to achieve them.
This can make your exercise program a much more powerful experience
and keep you going back for more.

Exercise – your strength and fitness – needs to be in the “first
things first” category, because everything else in your life rests
upon your good health. Time for fitness is always available when
you put first things first in your life. Schedule it in like you would
any other appointment and never cancel it.

If you have you forgotten how good it is for your sense of
well-being or have never stuck with an exercise program long enough
to experience it, you will soon have more energy, a better attitude
and a gentler disposition. It’s easier to be the kind of person you
have always wanted to be. Your strength and fitness are essential
to your good health, like eating right, sleeping enough, loving
your family and friends and working. Exercise should be at the
top of your list of priorities and be put first when you understand
and accept just how it important it is.

It is so much easier when you don’t have to force yourself to
exercise – you actually want to do it. They say it takes 21 days to establish a new habit.
Over a period of time, little by little – health and fitness can become a passion.
Make it yours.

The best recommendation I can give you is use Bodylastic bands, use a rebounder when you
are unable to get outdoors for cardio and always wear a pedometer. Get all 3 HERE.

Ever Heard Of The Boiling Frog Phenomenon?

Beverly — Sun, 09 May 2010 18:02:40 +0000

If you’ve ever yo-yo’d on a diet or tried to start an exercise program, but couldn’t stick to it, this one is for you.

The following single bit of information has been a “game changer” for many who used to struggle.

Ever heard of “The Boiling Frog Phenomenon”?
It’s a psychological phenomenon that dates back to research conducted at Johns Hopkins University way back in 1882.

Here’s how it works.

Imagine you want to cook a frog …(I know not a great thought, )

If you throw a frog into a pot of boiling water, it will jump out. But if you place a frog into a pot of lukewarm water and slowly turn up the heat, it will stay happily inside the pot and before the frog realizes what is happening … you have frog soup.

The human nervous system works much the same way.

If you try to introduce a radical change in your life, your system fights back – much like the frog jumping out of the pot of boiling water.

To create lasting change you simply have to slowly turn up the heat. Over time, these tiny changes are almost imperceptible to your nervous system, but over time they add up to HUGE transformations.

This is similar to the Japanese concept of “kaizen” whereby one makes small constant improvements that eventually add up and make a radical difference.

So maybe you are asking yourself, “How does this work on the body?”

Let’s say you want to lose 10 pounds. I know I tell you all the time to forget pounds and think more about losing inches…this is just an example.

Knowing the Boiling Frog technique, you know that making a sudden, dramatic change in your diet and exercise habits won’t likely stick. It’s too much of a shock to the system. That’s why people quit DIETS. Shocks to their system.

A smarter way to go is make a more gradual change like this:

Week 1 – Stop drinking canned sodas. Instead drink water.That’s it! Don’t do anything else. Just that one change.

Then …

Week 2 – Continue drinking water instead of sodas and Take long brisk walks every other day and wear a pedometer.

Week 3 – Drink water, take long brisk walks, wear your pedometer daily, write down your steps each day and begin keeping a journal your food each day.

And so on …

At the end of a year you’ll have a whole new set of habits and you’ll be a totally different person.

And you know what? It will stick!

For more information and the full list go to www.totalwellnesstv.com and get on the mailing list for a copy of 10 Free Tips to change your Health Now!

THE SECRET For Melting Away Fat!

helper — Fri, 16 Apr 2010 13:30:37 +0000

TO LOSE WEIGHT YOU HAVE TO TAKE IN A LOT FEWER CALORIES THAN YOU BURN, RIGHT? WRONG!

A landmark study at Georgia State University found that people who took in A LOT fewer calories than they actually burned were actually fatter than the people whose calories ere more “balanced.” In fact, the study found that the most weight loss occurred when the difference between calories burned was in the narrow range between 300-500 calories.

But here is the real amazing part:
The study found that at any given time, it doesn’t matter if you eat fewer calories than you burn or if you eat more calories than you burn. It only matters that the difference is within this 300-500 calorie range.

That’s right. As incredible as it sounds, the study found that keeping your calorie input and output in “balance” was more important than whether or not you took in excess calories!

How can this be? The answer has to do with how the human metabolism works. I touched on this before when talking about “The Thrifty Gene”. In feast and famine times throughout history our bodies had to adapt to survive. As a result, our bodies are designed to burn fat in times of plenty and store fat in times of famine.

When you go on a diet, your body thinks,”FAMINE”. It stores all the fat it can. The more time you spend eating tiny portions or killing yourself at the gym, the more your body thinks it’s starving!

You are probably thinking, so, how do I do it correctly? Balance… Eating the right foods, eating every 3 hours, and a good exercise program with resistant training and cardio will get you to your desired goal.

Unfortunately, it isn’t as easy to lose as it was to gain, BUT it is a wise choice to make for the One Body we were given. If you choose not to make Wise Choices for your One Body, then you will pay the consequences.

We all can choose. What will you choose for your One Body and One Life?

Contact me for a FREE consultation to see if we can work together to meet your healthy goal size. Beverly@beverlymonical.com

Why Do You Exercise?

helper — Mon, 05 Apr 2010 21:21:30 +0000

Do you want to look totally hot? If you asked 100 people who were starting to exercise for the first time (or returning to regular workouts after a long time off) what their main motivation was, the majority of them would say something like, “I want to look good,” or “I want to fit into a size __ again.” I say, whatever gets you on track initially is good. But when that scale hasn’t budged in a few weeks, it’s time to remind yourself that there are many other reasons to make exercise a habit.

Research has clearly linked coronary heart disease, diabetes, and cancer to lifestyle. Apart from aiding in weight loss, physical activity offers a positive, healthy way to release stress and alleviate tension, which can help reduce your risk of many lifestyle-related issues. Exercise also supports mental well-being: Physical activity actually changes your brain chemistry, which directly influences your mood and frame of mind for the better. Among other things, physical activity triggers the release of endorphins, which act on the brain as natural tranquilizers. Are you convinced to get back to exercising regularly yet?

In addition, exercise will boost your confidence. As you start working out and getting stronger, your sense of strength in other aspects of your life will naturally flourish. Bottom line: The more physically fit you are, the longer you’ll live and the better your quality of life will be.

So what’s stopping you? Do you need accountability or a coach to keep you going? I can help you through my WebTV Show or with private coaching. Whatever fits you best! Contact me at Beverly@beverlymonical.com .

Are You A Social Butterfly?

helper — Mon, 05 Apr 2010 14:26:46 +0000

Are you a Social Butterfly? I know I am. I love being with other people. I especially like to work out with friends. It seems when I do that I actually will work out longer and harder. Do you find that to be true for you? Have you ever considered that you just don’t like exercising alone? Often, it’s the solitary nature of exercise that turns us off. Sometimes we need a support system to keep us moving. Sound like you? Try a joining group exercise class and find out!

The advantage to exercise classes is that they’re a whole lot more fun than sweating it out by alone. Most group classes add an element of fun to the mix — like hooking you into the latest and hippest dance moves and music. Plus, when you join a group, people will look out for you, which can motivate you and help keep you accountable. Whether it’s spinning, African or hip-hop dance, step aerobics, cardio kickboxing, or any other cardiovascular class, make sure it involves a minimum of 45 minutes of activity and keeps you heart rate up above 60 percent!

If you are a Social Butterfly and you haven’t found an exercise that you absolutely love to do, try an exercise class or just grabbing your buddy and make an exercise date regularly. I know it will be “The Thing” that will get you going.

Let me know if this helps get you back to exercising. Have a wonderful day!

Beverly

Sweat It Out At Home

helper — Wed, 24 Mar 2010 21:31:47 +0000

When you’re feeling the pinch of tough economic times — not to mention the demands of family life and other obligations — sometimes the gym just isn’t an option. But that’s no reason to skip a workout! There are plenty of ways to break a sweat and get fit in and around your home. And you don’t have to buy expensive equipment to do it.

Here are just a few of my favorite at-home workout ideas:

Purchase a pedometer for personal motivation.I recommend Yamax Pedometers.They are very accurate.

All you need is some inexpensive equipment — some elastic bands by Bodylastics are great for resistance training and building muscle, a mat, and a jump rope — and some space. If you don’t want to spring for equipment, there are plenty of hard-core exercises that use your own body weight as resistance. The push-up is a classic exercise that will tone your chest, arms, and back; the lunge is fantastic for strengthening your lower body.

Add some cardio to your morning routine with a run around the neighborhood or a quick jump-rope session. Because cardio represents weight-loss bonus points, add it in whenever you can. Working out in the morning, though, is a great way to wake yourself up and boost your energy for the entire day.

When your kids head off to bed at night, do your circuit-training exercises.

Get creative and put to use common household items, such as soup cans and water bottles, as exercise equipment.
There are free exercise channels on cable TV as well as exercise on demand. There are no good excuses for not choosing to take care of yourself.

One Body, One Life, Choose Wisely

Beverly Monical

Are You Ready For Spring Clothes?

helper — Thu, 11 Mar 2010 17:15:03 +0000

Spring is just around the corner. No more hiding behind all the bulky sweaters and coats. Those slim-fitting, shorter tops will be everywhere… Is your body ready to wear them????

It seems every winter we use the excuse of the cold weather to keep us from exercising and instead we eat all those “comfort foods”. Are you one of these people? I used to be much worse than I am now. If you “bulked up” this winter and are looking for ways to get rid of it, I am here today to give you some ideas.

First and foremost you have to eat like you are your “Goal Size”. What I mean by that is if you are a size 14 and your goal is a size 10, you must eat like a size 10 and be more active. You have to live like you are that size 10 and make the correct food choices.

To obtain smaller abs crunches alone will not do it. Keep in mind, your abdominals are actually comprised of three major muscles: the rectus abdominis, the obliques, and the transverse abdominis. Each muscle has its own function and thus specific ways to target it. They are divided into external and internal muscle groups, and reside on both sides of your midsection. Both sets of obliques have the same two main functions: torso lateral flexion, which is bending the upper half of your body side to side, and torso rotation, which is twisting your upper body away from your torso. The obliques are used in any movement in which your torso bends laterally or twists.

Cardio is a major component in losing fat on your abs. I have also found that exercises using BodyLastic bands are amazing. I started using them 4 weeks ago and the transformation is amazing. I highly recommend getting these bands and using their free exercise classes. Click here for more information.

If you still are thinking, “I probably won’t use them when I buy it. I need someone to push me”…I can help you there too. My partner Melissa Bierman and I, Beverly Monical, have a WebTV Fat Loss Show starting March 29th. Check it out here and join us for the accountability you need to meet your goals.
You can check out a couple of testimonials here too.

Does Exercise Make You Feel Energized?

helper — Mon, 08 Mar 2010 18:45:41 +0000

After working out, do you ever have the feeling that you can do anything? Do you feel energized? Well, you’re not alone. That feeling (which is actually triggered by any form of exercise,) comes about because exercise floods your body with endorphins. These helpful biochemicals lift your mood and stimulate the release of another important hormone that affects your metabolism: human growth hormone (sometimes called HGH). This hormone is something we all want, and lots of it. It builds muscle, burns fat, helps you resist heart disease, protects your bones, and increases your overall health. I’m NOT talking about the HGH that you’ve probably heard about in the news, in reference to doped-up athletes. That’s the injected kind and it’s definitely something you do NOT want. I’m talking about the natural kind that your body produces with exercise.

The key to turning your body into a growth hormone factory is to exercise at a high intensity level. During intense exercise, like cardio intervals, this hormone spurs the body to use fat as fuel instead of glucose. So you burn more fat as you exercise, and you’re keeping your blood glucose levels stable, which gives you more energy to keep going. On the other hand, lack of exercise makes your muscles insulin-resistant and suppresses growth hormone. So make sure you are getting that high-quality, intense exercise to work up those growth hormone levels. It’s the healthiest way to reverse aging and make you stronger.

I will always exercise and take care of myself so….I will look and feel younger, as well as age GRACEFULLY and NATURALLY. If you want to do the same, visit my other site and join our Fat Loss WebTV Show.

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Are You Challenging Your Body When You Workout?

helper — Thu, 04 Mar 2010 21:36:40 +0000

If you exercise regularly you know that when you were a newbie, it seemed that every time you worked out it challenged your body. Those first workouts were rough — you didn’t think you’d ever survive! But now you’re working out on a regular basis and improving your diet. Keep it up! That is awesome!

Now that you are a regular exerciser,it’s time to bring the hammer down again! Why, you ask? Your body is getting just a little too accustomed to the workload that originally taxed it to the max. To see continual results, you have to keep challenging your body.

Once you’ve been exercising for several weeks, it’s safe and good to increase your intensity, and I recommend working out at about 85 percent of your maximum heart rate. I recommend that you monitor your intensity. To do this first calculate your maximum heart rate by subtracting your age from 220 if you’re a woman, or 226 if you’re a man.

Once you’ve calculated your 85 percent rate, you can keep yourself at the right intensity by taking your own pulse throughout your workout. The quickest way is to count the beats for 6 seconds and then multiply by 10. You should check your pulse every 10 minutes or so.

Sometimes during weight training your heart rate will jump above that 85 percent mark, which is fine. If you’re using weights, just make sure that your heart rate doesn’t drop below 75 percent of your max for the duration of the workout.

I hope this information is helpful. Remember to make exercise a part of your daily activity and you will be thrilled at the results. More muscle = faster metabolism.
Have a Wonderful Day!
Beverly