Calories Burnt

The following is the calculation to work out how many calories burnt.

0.3 x weight (lb) = calories per mile walking

0.63 x weight (lb) = calories per mile running.

3500 cals = 1lb fat loss.

The Gym

I had an appointment at the Gym today with Jonathan, however, because i went as a GP referral, but they needed someone with extra training for that who wasn't on today, so i have to go back on Thursday to see Tracy.

But Jonathan gave me a tour and i tried some of the equipment out.

7 tips to stay motivated

1. Set goals

Start with simple goals and then progress to longer range goals. Remember to make your goals realistic and achievable. It's easy to get frustrated and give up if your goals are too ambitious. For example, if you haven't exercised in a while, a short-term goal might be to walk five minutes once or twice a day. An intermediate goal might be to walk 20 minutes three or four times a week. A long-term goal might be to complete a 5K walk.
 
2. Make it fun

Find sports or activities that you enjoy, then vary the routine to keep you on your toes. If you're not enjoying your workouts, try something different. Join a volleyball or softball league. Take a ballroom dancing class. Check out a health club or martial arts center. Discover your hidden athletic talent. Remember, exercise doesn't have to be drudgery — and you're more likely to stick with a fitness program if you're having fun.
3. Make physical activity part of your daily routine

If it's hard to find time for exercise, don't fall back on excuses. Schedule workouts as you would any other important activity. You can also slip in physical activity throughout the day. Be creative! Take a walk during your child's music lesson. Take the stairs instead of the elevator at work. Pedal a stationary bike or do strength training exercises with resistance tubing while you watch TV at night.

4. Put it on paper

Are you hoping to lose weight? Boost your energy? Sleep better? Manage a chronic condition? Write it down! Seeing the benefits of regular exercise on paper may help you stay motivated. It may also help to keep an exercise diary. Record what you did during each exercise session, how long you exercised and how you felt afterward. Recording your efforts can help you work toward your goals — and remind you that you're making progress.

5. Join forces with friends, neighbors or others

You're not in this alone. Invite friends or co-workers to join you when you exercise. Work out with your partner or other loved ones. Play soccer with your kids. Organize a group of neighbors to take fitness classes at a local health club.

6. Reward yourself

After each exercise session, take a few minutes to savor the good feelings that exercise gives you. This type of internal reward can help you make a long-term commitment to regular exercise. External rewards can help, too. When you reach a longer range goal, treat yourself to a new pair of walking shoes or new tunes to enjoy while you exercise.

7. Be flexible

If you're too busy to work out or simply don't feel up to it, take a day or two off. Be gentle with yourself if you need a break. The important thing is to get back on track as soon as you can.

Now that you're enthusiastic again, get moving! Set your goals, make it fun and pat yourself on the back from time to time. Remember, physical activity is for life. Review these tips whenever you feel your motivation sliding. 

Day Two (Tuesday) Power Promises

“Through the LORD’s mercies we are not consumed,
Because His compassions fail not.
They are new every morning;
Great is Your faithfulness.
‘ The LORD is my portion,’ says my soul,
‘Therefore I hope in Him!’” (Lamentations 3:22-24).
Give an example of God’s compassion (His kindness, consideration and care)
toward you in something that happened today or yesterday.
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
What does “The LORD is my portion” mean to you? How is He YOUR portion?
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________

I did the Power Promise walk along the seafront this morning and completed 2945 steps, however i got home about 5 mins before the finish, have to time it better.

Total Daily Steps
13375

DAY ONE (Monday) - Power Promises

Every day, I’ll ask you to write the answer to a few
questions pertaining to that day’s video and
accompanying scriptures.
What is the Lord saying to you? Write it down. I
believe the Holy Spirit will reveal Himself more and
more to you as you study the Scriptures and seek
deeper, more personal revelations of Him.

What do these words mean to you?
“This is the day the Lord has made! I will rejoice and be glad in it” (Ps. 118:24).
_They are very inspiring words, very exciting____________________________________
__________________________________________________________________
__________________________________________________________________
I make a conscious decision to rejoice and be glad today. Here are some of the
words I can say to the Lord right now as I rejoice in Him. Write words of thankfulness
and praise to God – and then say them out loud to Him!
__Praise the Lord___________________________________________________
__Thank and Pray to God________________________________________________________
__Bless the Lord________________________________________________________________
__Feelings of well being________________________________________________________________


Power Promises really does need to be done outside, it is boring inside.

Today I did 6742 Steps.

Power Promises WALKING Workout

I had an email about the above and decided to purchase it. It cost £10.65.

It includes

Dynamic 4-part program gets you MOVING with the Word AND Music!

 

1. Power Promises Walking Workout – Music & Scriptures in an mp3 Download.
2. Power Promises Videos - daily teaching videos delivered to your Inbox for a month.
3. Power Promises eBooklet – with the Word, scriptural affirmations & helpful tips.
4. Power Promises Workbook – help you “write the vision” and make it your own.
 

1. Power Promises mp3 (audio)
Walk to the Music & Scriptures!
Plug-in for 30 minutes of music & motivation for your outdoor walk, treadmill, elliptical — even chores around the house! Get moving with Warm-up @ 110 beats-per-minute, then a steady 130 bpm, ending with a 110 bpm cool-down.  ALL accompanied by the Word and Scripture-based affirmations.

* Train Your Body

               * Renew Your Mind

* Motivating Music

               * Life-changing Scriptures

2. Power Promises VIDEOS

Daily InBox Motivation!
Over the course of a month, you’ll receive 30 videos -  2-minutes each – which amplify the Word in your workout.  Add POWER to your Daily Walk in the Word!

3. Power Promises eBooklet 

Helping you commit the Word to memory, here are the scriptures and Word-based affirmations used in the Power Promises Workout – plus helpful tips to keep  you on track in a convenient easy-to-follow format.  

4. Power Promises Workbook

Focus in on your goals as you “Write the Vision” and take your Power Promises Workout to the next level!

Praise Moves

This is the exercise part of the diet.

PraiseMoves helps to improve flexibility. Flexibility refers to the ease with which one may move a joint through a specific range of motion. The greater one’s flexibility, the greater the range of motion a joint can move through. Tight muscles make many tasks difficult. By keeping the body flexible, many daily tasks such as bending and lifting are much easier.
At right, Laurette demonstrates The Altar. Strengthens arms, shoulders and core abdominal muscles. Scripture we consider during posture: “Present your body a living sacrifice, holy and acceptable to God, which is your reasonable service. And do not be conformed to this world, but be transformed by the renewing of your mind” Romans 12:1-2.
PraiseMoves assists weight loss. Improving your flexibility with PraiseMoves can also help you during other forms of exercise such as walking, cycling and strength training, thereby improving your ability to exercise with more energy, burn more calories, and lose weight.
By improving your flexibility and strengthening your muscles with PraiseMoves, you will not only enhance your ability to perform daily tasks, you will also improve your posture, helping alleviate common aches and pains, reduce back pain, and increasing your overall sense of health and well being.
PraiseMoves incorporates full-body stretching. This helps reduce stress and tensions, leaving you feel refreshed with increased vitality. Blood pressure and resting heart rate can drop significantly after stretching regularly. This in turn reduces your risk of cardiovascular disease, the leading cause of death in the U.S.
PraiseMoves can help to improve circulation. Stretching facilitates the delivery of nutrients to muscles, and assists in the removal of waste products that build up in muscle tissue during exercise. Stretching assists the lymphatic system’s ability to remove toxins from the body.
Above, children demonstrate The Reed, a great stretching posture, with its accompanying scripture: “A bruised reed He will not break and smoking flax He will not quench,” Isaiah 42:3.
PraiseMoves can help alleviate stress. Stress causes muscles to contract. A persistently contracted muscle becomes stiff and painful.
PraiseMoves not only helps relieve the stiff and painful muscles, but also decreases stress, promoting a relaxed disposition and gives a great sense of well-being.
PraiseMoves can help injuries to heal. Stretching is widely used in the rehabilitation of injuries. By stretching injured muscles gently, muscle fibers heal more quickly, with less pain and stiffness, and more strength and resilience.
PraiseMoves improves coordination and agility. As we become older the importance of flexibility increases. Lack of coordination and agility is a cause of numerous injuries and accidents. By increasing flexibility and promoting better coordination and agility, the likelihood of such injuries is reduced.
PraiseMoves can help keep tissues healthier. Stretching encourages the release of tissue lubricants. It prevents muscle fibers from adhering to one another and forming cross linkages that inhibit the natural fluid movement of muscles. Stretching helps to keep the elastin component of our muscles, and prevents the formation of stiff fibers. Stretching helps to keep tissues well hydrated and more functional.
At right, Laurette demonstrates The Angel Bow, great for balance, stretching the shoulders, spine and hamstrings. The scripture we meditate upon or speak aloud: “At the name of Jesus every knee should bow, of those in heaven, and of those on earth, and of those under the earth, and that every tongue should confess that Jesus Christ is Lord, to the glory of God the Father” (Philippians 2:10-11).
The American College of Sports Medicine has published a position statement on flexibility that outlines its benefits, and gives basic guidelines for the minimum requirements for stretching programs. For many years coaches and athletes have used flexibility to enhance performance and prevent injury. The ACSM cites studies that show a decline in flexibility significantly reduces physical performance, increasing the risk of injury. Regular stretching can reduce the risk of injury, improving muscular performance and improving quality of life. There is also evidence that stretching may also reduce the mental and physical effects of stress and improve the function of internal organs.
The recommendations of the American College of Sports Medicine include: A general stretching program that involves stretches for all the major muscle groups in the body. The use of static (motionless or stationary) stretching is probably the most effective form of stretching for the majority of people. During static stretching a joint is slowly moved through its full range of movement, until a stretch is felt in the muscles on the side of the joint being stretched.
The American College of Sports Medicine recommends a stretching program should be performed AT LEAST 2-3 days a week.
Physically, PraiseMoves strives to balance flexibility, strength, endurance and relaxation. Exercises are performed through full ranges of movement. This increases the body’s ability to operate as one functional unit.
PraiseMoves include gentle, deep diaphragmatic breathing, enhancing relaxation and flexibility. Muscles are stretched and strengthened through their full range of movement. Circulation improves. Internal organs, muscles, nerves, bones and joints all seem to benefit from stretching, an integral part of PraiseMoves.
During PraiseMoves, the changes in body position combined with gentle, deep breathing stimulate circulation, helping nourish all body parts, and removing built up toxins.
There is now evidence that gentle stretches help prevent or reverse OSTEOPOROSIS, actually increasing bone density, and can ease symptoms of menopause.

http://praisemoves.com/

Zumba we go

On facebook everyone is mentioning Zumba, i thought of going to class but i haven't got the confidence or the time.  Then i found out it was on the Wii, well i had been getting fed up with my exercises and felt i needed a change so bingo.

I got Zumba for the Wii a week ago and i am very impressed, it is easy to use, i always have liked latin music, it is fun energetic, and i don't feel embarrassed if i can't keep up. The session is about 20 mins which is ideal the daily use.

Zumba is a Latin-inspired dance fitness program created by dancer and choreographer Alberto "Beto" Perez in Colombia during the 1990s.
Zumba involves dance and aerobic elements. Unlike a typical dance class where counts are used, Zumba involves following the music with repetitive movements. Zumba's choreography incorporates hip-hop, samba, salsa, merengue, mambo, martial arts, and some Bollywood and belly dance moves. Squats and lunges are also included.

The Origin

In the 1990s, Perez forgot his tape of aerobics music for a class he was teaching. He took the tapes available in his car—consisting of traditional Latin salsa and merengue music—and improvised a class using this non-traditional aerobics music. After the initial success in Colombia, he took the class to the United States in 1999.
The Zumba program is recognized by the Aerobics and Fitness Association of America, IDEA Health and Fitness Association, and the American Council on Exercise. ^[1]

The exercises

Zumba exercises include music with fast and slow rhythms and resistance training for fitness and losing weight.^[2] The music comes from the following dance styles: Cumbia, Salsa, Merengue, Mambo, Flamenco, Chachacha, Reggaeton, Soca, Samba, Belly dancing, Bhangra, Hip hop music, Axé music and Tango.
The Zumba program presently offers six types of Zumba classes:^[3]
Zumba: This is a combination of aerobic and high-energy Latin and international beats.
Zumba Gold: Zumba Gold paces the moves to suit the needs of the active older participant.
Zumba Toning: It combines targeted body-sculpting exercises and high-energy cardio work with Latin-infused Zumba moves to create a calorie-torching, strength-training dance fitness party. Students learn how to use lightweight, maraca-like Toning Sticks to tone all their target zones, including arms, abs, glutes and thighs.
Aqua Zumba: Integrating the Zumba formula and philosophy with traditional aqua fitness disciplines, Its is a water-based workout that helps cardio-conditioning and body-toning,
Zumbatomic: It is designed specifically for girls and boys ages 4-12 and incorporates urban dance styles like hip-hop, reggaeton and pop with concepts such as coordination, discipline, confidence, and teamwork. ^[4]
Zumba in the Circuit: Completes the exercise routine in 30 minutes, using reggaeton, salsa, merengue, soca, and hip-hop as compared to a regular 60-minute class. This effective and efficient class can be adapted to all fitness levels.

Yoga

I am so confused, my yoga has been an integral part of my life now for 20 years, but there is an attitude that Yoga goes against  Christian beliefs, and my Christian faith is important to me.  I know the roots of Yoga are Hindu, however, as far as i am concerned it is just a gently form of breathing and stretching exercises, in my class there is no led meditation or nothing to suggest religion.
I purchased a book and DVD entitled Praise Moves The Christian alternative to Yoga http://praisemoves.com/, but a lot of the exercises are the same with different names, and i would not gain the support and benefit as well as regular weekly commitment that i get from attending a class.
I wish i knew the answer this is causing me stress.