Hello Dear Ones,

OH…to exercise or not to exercise…  That usually IS the question.

We generally know what we ideally want to be doing to make a positive impact on our health and waistline, BUT…the corresponding actions don’t always take place.

New habits are hard things to introduce, and challenging habits are often hard to keep up – so how on earth do we not only introduce something new, but THEN stick to it?!?

Baby talk, my sweet papooses.  That’s right, baby talk.

Take thy sweet little self by the hand and gently ease and entice yourself towards an activity that you are internally kicking and screaming about doing.

Coo and cajole your spirit by giving yourself little incentives to make this overwhelming task happen.  “Let’s play some fun music.”, “We’ll just do/work at this for 10 min, then we’ll see how we feel.”, “After we’re done we’ll enjoy a (insert treat of choice = movie, latte, magazine, bath, etc).”

And my personal favorite as my inner little one is dragging her feet, clearly indicating how much she doesn’t want to, and how we can do it tomorrow…is to declare over and over how fun and great this time exercising/reading/studying is going to be, and how amazing we’re going to feel after.

“Woo!”,  “Yeah!”,  “That’s right!”,  “Can’t wait!”,  “Here we go!”,  “Yup!”,  “Right now!”,  “So amazing!”,  “So fantastic!”,  “So fun!”

It works!  Try it.  Turn that attitude towards your less than desired task upside down.  Chances are your frown may very well go right along w/ it .

To encouraging you to love yourself up, so you never drag yourself down.

xo, M

Ciao Meie Amici!

Si!  Now, I easily could be shouting out a Dah! or Yah! for that matter, because fitness and intelligent ways to get there are not a matter of nationality.

Do we know about intervals??  :O! if not!  Intervals are benne!  Intervals are rapido!  And most importantly intervals work!

So…if you have swung a kettlebell or two, you might recognize that those workouts are set up in an interval structure.  Really?  Oh yes!  Work hard for a bit, rest for a bit, work hard for a bit…

You see, when you cycle through work and rest periods it actually makes the body more efficient in getting faster and burning more calories.  Plus, it’s more effective than traditional long, steady state cardio (ie one pace for a looong time).

Here’s a tidbit that might get you to change up the traditional:

“In a study comparing the two methods of training, subjects increased the use of stored glucose (glycogen) and fat by the same amount after five days a week of training for six weeks, but the interval subjects trained only one and a half hours per week compared with four and a half hours per week for the endurance subjects.”(http://www.medicinenet.com/interval_training/page3.htm#advantages)

Dio Mio!  Less time for the same results?!?  A matter of national importance!

So, try it out the next time you’re climbing onto that treadmill.  Work w/ 30 sec increments.  Jack up the intensity and truly challenge yourself when you are “working”.  Slow the speed way down when you’re “resting”.  See if you sweat more.  Notice if your body starts to recover faster during your rest periods.  Check out if your body starts to change w/ adopting this new way of working out!

And if you need any more fuel for this fire go to: http://www.mytreadmilltrainer.com/interval-training-top10.html for many more reasons to welcome the change of a different season in your fitness realm.

So, Buon Appetito!  & Prego!  I can almost hear the “Gratize!”.

To Your Buona Salute!

xo, M

So, Fitness Enthusiasts!

Are we all convinced that the sole purpose of physical exertion is the effect it has on our physique? Your cardiovascular health primarily? Immune system?? (Ok, I could clearly go on but will reign it in here.)

Well darlings, even though some of us still live in the, “I pick things up, and put them down.” camp – exercise can also have a profound effect on our brain! Memory, concentration and even learning! Oh my!!

Read this to know why!

“Exercise increases the level of brain chemicals called growth factors that help make new brain cells and establish new connections between brain cells to help us learn. Interestingly, complicated activities, like playing tennis or taking a dance class, provide the biggest brain boost.

“You’re challenging your brain even more when you have to think about coordination,” explains Ratey. “Like muscles, you have to stress your brain cells to get them to grow.”

Complicated activities also improve our capacity to learn by enhancing our attention and concentration skills, according to German researchers who found that high school students scored better on high-attention tasks after doing 10 minutes of a complicated fitness routine compared to 10 minutes of regular activity. (Those who hadn’t exercised at all scored the worst.) http://health.usnews.com/health-news/diet-fitness/fitness/articles/2010/06/30/0630healthexercise

Thrilling, yes?

So whatever aspect of your being it is that may need a boost – know that your beauteous brain is also getting in better shape in the process.

To Pumping it ALL Up.

xo, M