The Frog Pond is our Official Frog Fitness Blog. In The Frog Pond you will find thought-provoking articles meant to pique your interest regarding health and fitness as well as provide you with learning opportunities to build off of in your quest to achieve optimal fitness! Week after week we will keep our posts relevant to past and current trend information that will assist our readers in developing a better understanding of everything related to ideal health and fitness.
Clark Bartram and Joel Metzger both have vast experience in the fitness and training field of knowledge, which makes them uniquely qualified to be our top two post contributors. Clark offers years of fitness industry interactions to the Frog Fitness team, while Joel provides more of the scientific approach to his blogs based on his educational accomplishments and experiences as a personal trainer. Stay tuned and be ready to leap into the Frog Pond!
When we surround ourselves with encouraging motivated people it is amazing how it transforms our thoughts and actions!
I’ve known Richard Pearce, Frog Fitness Inventor/CEO, since high school. He was the best man in my wedding. He went out of his way to do special things for everyone he cared about and was especially kind to our children. Richard was always motivated, so it was no surprise when he moved away to pursue his dreams. As a result, we fell out of touch for almost 30 years.
During that time, I raised four sons and helped raise two step sons. Although I thoroughly enjoyed being a mother, I believed that raising little ones was part of my past. My situation proves that sometimes fate steps in and brings us completely unexpected challenges. In my case it was two! So at the age of 49, I found myself accepting guardianship of my grandchildren. At the time, Skylar was five months and her brother Ezekiel was about to turn three. I was bound and determined to provide them everything they needed and to make it look easy. It did not take long for it to became clear that there would be “little easy” about it.
First, there is a reason most of us raise our children in our twenties or thirties. It’s called youth! I was not exempt from the daily setbacks which plague all single parents. For example, managing when the children are ill, overwhelming responsibilities, loneliness, and fatigue. Then to top it off, for economic reasons and for the first time in my life a lay off from a job. Sometimes it felt as if “anxiety” had become my middle name!
As so often happens, it felt as though life became a steady stream of one adversity after another. It was both scary and frustrating waking up each day to so many unplanned for situations. To be frank, there were days when I wanted nothing more than to lay in bed with the covers over my head and cry. Not that it helped but some days I did. Thank goodness for their smiling faces, hugs, and kisses which have kept me going so many times.
This is not to say that we have not received blessings many times over from family members and friends. I’m forever grateful for each thoughtful act. Yet after much adversity I still found myself unable to make ends meet and at the end of my rope. After 18 years the situation had reached a point where my home was in jeopardy if I did not find a solution.
About a year in a half ago, I reconnected with Richard on Facebook. I watched daily as he shared things about his life with his wife Melissa and about his invention “The Frog”. It intrigued me to read about his many accomplishments. We exchanged comments over Facebook about ideas and things we had in common. So about 6 months ago, I summoned my courage and messaged Richard. I explained my situation and ask if he had any work to assist me in meeting my financial obligations each month. It was humbling.
I’m tearing up as I write this because he called me and said, “Tell me what’s up Deb!” It was as though 30 years fell away and he was the same awesome upbeat guy I remembered. He listened and ask a few questions about my specific needs. Then said, “I’ll find something so you can earn what you need, but you will have to work for it. We’ll try it for three months and go from there.” Before we hung up he told me, “What you are doing for your grand-kids is something to be proud of. Hang in there!” Several hours later, I received an email. He wrote that his CFO would be mailing a first check to me that day. He also told me that I’d hear from Jesse Perry his Chief Technology Officer. Within two days they had me working on copy for the company.
These days, difficult times are nothing new for many American’s. I feel certain most will relate with the relief I’ve felt over the last six months.
I’ve had the chance to meet and work with most of the key players of the Frog Fitness Team via email and phone calls. Everyone has opened their hearts and welcomed me and my contribution to the team. The exceptional team spirit at Frog Fitness inspires me. The belief each member has in Richard and in The Frog is overwhelmingly positive!
I am 53 years old and have never worked out more than a week or so straight in my entire life. I have not been much of a party girl, but I have spent most of my life weighing in at about 100lbs. I’ve treated my body as though that meant I was in shape. I’ve ingested tons of sugar and I mean that! And off and on for half of my adult life I was a smoker. On top of that, I would venture to say that I’ve spent most of my life chronically dehydrated.
My association with Frog Fitness is changing it all…
I stopped smoking several months ago! With the help of Frog Fitness Kinesiology Expert, Joel Metzger, I’m dedicating myself to the “Over 50 Frog Fitness Challenge”. I do not have time to spend hours at a gym each day! I am convinced that I can reach my own version of optimal fitness right here in my home with THE FROG. It provides a total body workout in a matter of minutes each day and is completely scale-able to my beginner abilities! I’m going to prove it!
When I told Jesse about the ways Frog Fitness is changing my life, he spoke with Richard and then offered me the opportunity to journal my transformation in a weekly blog. TALK ABOUT ACCOUNTABILITY!!!! So here’s to my over fifty friends and anyone else who wishes to become fit without spending hours in a gym each day! Join me in my new adventure to learn about and achieve a healthier lifestyle. At Frog Fitness we call it FROGGING!
Interested in a FROG. Hop on over to http://www.frogfitness.com/shop/
More to come…
All my best, Deborah
“Once you make a decision, the universe conspires to make it happen.”
― Ralph Waldo Emerson
Let’s face it…The Frog is challenging for most every person who has ever had the nerve to get on it and really give it a shot, and it seems that our 100 yard Frog Challenge has only been completed by one person so far. Why then would anyone want to make it even harder than it already is?
Well, I guess I just enjoy a challenge. After Joel Metzger and I Frogged up the banks of the Mississippi I’ve been obsessed of taking my Frog and training with it anywhere I can, almost like “Where’s Waldo”. I’ve Frogged in multiple States and also in Hong Kong and Mainland China but when I took it up this long ass hill, I quickly realized I may have bit off more than I could chew.
One day while driving west on the 78 Freeway in Vista California I noticed a rather long and steep hill and quickly thought to myself, “I’m gonna Frog up that”! A few days later there I was and quickly thought to myself, “why am I here”? Me and my buddy Tony put the Frog together and off I went up the 275 yard 45% incline.
From the first extension I realized how challenging this hill idea actually was. It takes so much more focused effort because you don’t want the wheels to slide, you have to move steadily, slowly and carefully. All of this taxes your body probably 10X more than on a flat surface.
The beauty of the hill challenge is every single one is different and that makes the opportunities for challenging workouts endless…it’s just really a matter of how challenging you want to make your workout.
I’ve been steadily using The Frog for about 7 months now and no two workouts have been the same, and realizing that hills are an option and hard as hell…it only excites me even more excited to find unique and challenging ways to use my Frog.
When Jack & Jill went up the hill they were fetching a pail of water. When I went up the hill on The Frog I was searching for that same pale, plus some oxygen, and a ride back down.
“Fats are bad and carbs are good!” For many years, this myth has been so widely thought true that those of us from the last generation feel as though it were tattooed upon our brains. Today, as we walk down the grocery aisles we still recognize its influence in the remaining “Fat Free” product labels. Thankfully, the world is becoming more aware that fats are essential for good health and sugars are the real problem. This is evident by the recent explosion of “Sugar Free” marketing labels found on food products of all kinds. We are obviously reaching a turning point that will forever change our views concerning the benefits of fat in our diets. Science has only reached the tip of the iceberg with respect to the diverse health benefits of a “high fat low carb” diet.
Understandably, it is hard to trust science when we are still utilizing chemotherapy to treat cancer with only a 15 percent survival rate! Yet, the truth is physicians prescribe chemo, scientists develop solutions and publish results. The scientifically tested, “ketogenic diet” is becoming the latest rage. Yes, it’s a diet that allows you to eat BACON! What meat eating hippie would NOT be inspired by that? It is an extremely simple yet hard to understand, multifaceted process, which in a nutshell comes down to this: A body deprived of carbohydrates it will enter a state of ketosis!
Our body is a highly effective machine. It employs several different pathways to produce fuel. Glucose, which is produced by the breakdown of carbohydrates, is our body’s primary fuel source. Without getting into too many details, when glucose levels are inadequate, the body turns to fats as an alternative resource. Our cellular communication and nutritional flow is based on lipids (fats). The idea that we would deprive our body of fats is horrifying especially once one understands how our neurons communicate and how our cells are structured.
Sugars, carbs, and glucose are the main fuel source for multiple diseases. Once that fuel source is cut off our body regains the upper hand. The human body operates in a ketogenic state in a decidedly efficient manner. Ketones are the fuel produced by the breakdown of fats. They are known to starve cancer cells, increase neurological function, increase satiation, lower blood pressure, and lower cholesterol.
Now that you are sold concerning the benefits of the “Keto Diet” with plenty of reliable facts, the diet regulations are the next questions which require answers. Macros is a hard concept to grasp for most people. To put it as simply as possible, the Keto Diet allows for limited carbs with a regulated amount of protein and increased allowable fat grams. The macro nutrient breakdown would consist of 5% carbs, 20% protein, and 75% fats. Calculating the proper macros is based on your goals, weight, and body fat percentage. There are plenty of free Keto Calculators found on the internet that will help determine the correct macros.
Keep in mind, everyone’s body is different in reference to how resistant we are to ketosis. My recommendation is to start a ketogenic diet in a fasted state with 20 percent less fats than are suggested. Depleting the body’s glycogen would be ideal before starting the diet as well. In order to deplete your body of glycogen, perform cardiovascular or High Intensity Interval Training while you are fasting. Additionally, make sure to drink a minimum of a gallon of water per day to assist your body in eliminating metabolic waste and toxins.
Ketogenic dieting is increasing in popularity now that well-known actors and athletes are bragging about the benefits. Yes, this diet will bring about a more aesthetically pleasing figure, but what it does for individual health far exceeds the benefits of enhanced appearance.
Do you wish to live a healthier lifestyle? Begin to give the same consideration to what you eat that you give to your finances! In today’s world, we all recognize how easy it is to purchase things we want “right now” with our all too handy plastic credit cards. Doing so, most certainly provides immediate gratification! Then a short time later, the bill comes and we often no longer feel so ecstatic about the same purchase which held such excitement only 30 days ago. At which time, it becomes just another rotten bill to pay! To top it off, if you’re unlike me and always pay in full each month, there is that nasty little thing called interest. Of course, it is also easy to recognize that interest on debt is not your friend.
It’s exactly the same with the instant gratification one experiences when you eat that little something extra or that “cheat meal” before you’ve earned it. This is why I am such an advocate of early am workouts. Get up and out the door creating a caloric deficit before starting your day, then if you feel like eating a little something extra, it’s already paid for! You’ve earned it! Developing an ‘earn it first’ routine opposed to ingesting a large meal and indulging in dessert while telling yourself, “I’ll work it off tomorrow” makes more sense. Because when “LIFE HAPPENS” and you miss your workout, much the same as not paying that credit card bill in full, the “interest” starts to balloon along with your waist line!
So remember! Learn to burn it and earn it before you enjoy it and you will be on your way to a much healthier lifestyle! Never put your calories on a credit card!
Triathlon is a very unique sport. Not only does it place a high demand on the mental aptitude of its athletes (being an individual sport at race time), but it also constantly requires a high level of performance in training across three separate sports, which include the swim, bike, and run. The physical and mental feats that come with the achievement of goals in the varying distances of triathlon from sprint distance to Ironman distance are only accomplished in racing through proper periodization, muscular development, corrective exercise, joint and ligament demand adjustments, and mobility training. What may have been missing from that bunch of athletic endeavors? Well, it was the swimming, biking, and running. Stick with me now, as we explore the developmental process of a triathlete and how The Frog can play a crucial role in the building process.
The well-built Ironman triathlete will be able to maintain a solid structure throughout his or her season, relying on a core foundation of bone, joint, aerobic, and muscular support. This is what is referred to, as the “base” of a training cycle and it’s something an athlete can always fall back on. This cycle begins at various stages, depending on the athlete and the goals set in place, but in any manner, EVERY well-balanced athlete (professional and amateur) will begin by building or reviving (more for professionals) a solid base. It can take 3 years to do this properly, but once it’s done the aerobic capabilities are considerably higher from where an athlete has come, noting that endurance athletes can take up to 7 years to reach their true potential. So where does The Frog fit into base phase? I’m glad you asked! Since base phase is full of aerobic workouts that don’t tend to place extreme stressors on the body, just those that will help to make slow and continual adjustments to physiology (some faster than others), it’s a great time to incorporate a strength training program. Beginning with muscular endurance, which is [an] initial phase of base training that includes high repetition exercises and low weight, slow adjustments, paired with corrections, can be made as an athlete advances in his or her season. The Frog is a great tool for identifying movement inefficiencies in this initial phase, as exercises like the squat with The Frog can help identify any improper knee movement patters, forward leans, or back arches, for example. Even if these are assessed and undefined, showing that an athlete is strong, balanced, and needs no correction; the squat is a critical full body exercise perfect for the endurance athlete. As the season continues, the squat can be increased in resistance to carry into low repetition, maximum strength training late in the base phase…as the resistance can be adjusted on The Frog to fit multiple training criteria.
Core training plays an immense role in a triathlete’s strength training routine. “Core Killers” are something that can be sprinkled throughout the season and used at various resistances as well, depending on if an athlete is in a base or build phase. As a matter of fact, all of the moves that can be safely conducted on The Frog engage the core in some way, shape or form, which is perfect for building muscles affected in unpredictable and predictable situations, such as those that are brought by a complex and ever-changing sport. I should also briefly explain that a build phase usually occurs when an athlete is working into a key race or building towards peak fitness levels. This phase usually includes mobility to prevent injury, explosive power, and maintenance, while avoiding heavy weights and too much time in the gym, which can lead to unnecessary fatigue because intensity is increased across all three sports in this phase, something The Frog has no issue adjusting to. Back on track with core training, maintaining an upright structure for several hours on the run and an “aero-friendly” position in Ironman is critical to longevity and efficiency of the triathlete. Often triathletes get very wrapped up in the swim, bike, and run aspects of training, but using tools like The Frog for core training at proper times within their schedule can help build the solid foundation on which they may swim, bike, and run. It’s named core for good reason! Squats, Leapers, Core Killers, and even squats…they all stabilize…and they’ll all have your core thanking you later.
On a final note, before I sum up this very brief calamity of words about triathlon programming, mobility is one of the most important aspects of sport from my coaching view. There are very advanced demands placed on athletes across all sports. Athletes that are able to move through complex and even simple ranges of motion will find themselves in a camp with the least risk of injury, best quality of life, and highest levels of personal performance. The ability of The Frog to allow the triathlete’s body to reach full hip range of motion, ankle flexion (commonly “locked up” with athletes!), and eccentric movements of the shoulder, is a free and critical aid that comes with almost any usage of The Frog, not allowing for restriction or reversely helping identify where restrictions exist. Personal trainers and coaches will rejoice when identifying these movement patterns as they help their athlete move forward in performance. The fascia is an amazing piece of the human body and taking care of it’s health is just as important as swimming, biking, or running…arguably even more important, depending on an athlete’s goals.
As the multitude of uses The Frog has continues to grow, I believe that the everyday and advanced triathlete has everything to gain from using this incredible tool. Whether it be in the beginning phases of training with high repetition and low weight exercises or the explosive and short build phase exercises, the complex movements that The Frog offers the whole body, through several ranges of motion, is bar none for available exercise equipment and aids at the moment. The Frog brings forth muscle activation at its finest. The consistent use of a Frog in the triathlete’s yearly plan has the potential to spur advancements in performance across all three sports. Edge-up the competition, train with a Frog.
Best in Training, Racing, and Health,
Over the years my opinion as to how much proper nutrition plays a role living in a lean healthy body has changed. I used to tell people that “eating clean” was 70% of the equation, then later it rose to 80% and now that I have a better understanding of the importance of proper nutrition I’m saying it’s 100%.
I think most people don’t dig deep enough into the true healing power of food, and I think this is a direct result of looking at nutrition simply as a means to an end to “getting ripped” and not how eating clean, fresh, “whole foods” can actually heal your body from maladies that are too often self induced by doing the opposite…eating bad, sugary, processed, packaged junk.
Truth be told, there are countless people living in skilled nursing facilities for illness like diabetes, kidney failure, heart disease and more and not all of them need to be there, they are there because of bad choices. It’s sad but true!
I’ve seen many people, who have been diagnosed with illnesses like adult onset diabetes, because of how they ate, heal themselves by simply following sound advice and simply changing what they ate. Food is a powerful drug that can be used to hurt or heal.
We need to get away from the focus aesthetics in regards to what we eat and get more interested in the cellular response of the food we consume. If you take this approach and think to yourself, “what is happening internally when I eat this?” “How will this affect my health if I eat that?”
Here’s the sad truth however…We live in a day and age where it’s so convenient to eat bad food because there are large, well financed corporations that make sure of that. Call it a conspiracy theory if you want, but slick advertising, nutritionally void “value meals” and the like are making our country unhealthy at a very fast pace and the evidence is all around us.
Just look at people when you are out in public. Be observant of what they are consuming, how they look and notice the energy levels and attitudes. I personally think you can fix a bad attitude with proper nutrition. I really do. I personally believe you can heal many illnesses with whole natural food. I honestly feel you can change, not just your body, but your entire life if you choose to think about what you are putting in your body and understand that nutrition can truly be the key to you living in your healthiest body.
I’ve traveled the globe speaking to people about health and fitness and living in their healthiest bodies and no matter where I am I see one common thread….most people, unfortunately, do not take care of themselves! It’s a fact… especially here in the US where we have EVERYTHING available to us, both good and bad.
I always ask people to raise their hands by saying, “who here feel that they are living in their healthiest body?” If I have a room of 50… MAYBE 2 will raise their hands…and truth be told I’m not always raising mine!
I too have times in my life where I am not being a good steward of my most precious gift, my health. Like an alcoholic we need to first be honest with ourselves when we think about that question.
Let me ask you right now… Are you living in YOUR healthiest body RIGHT NOW? If you said “no” then I say “why”?
It’s important that we understand that we only have one body and that when we fill it with bad food, sugary drinks, drugs and alcohol, negative thoughts and empty calories we are only demanding that it gets worse. The body will only respond to what it’s being fed, and how it’s being treated, that’s it. It may take longer for more genetically gifted people to get fat and unhealthy, but eventually, overtime, even the skinniest person with the fastest metabolism will break havoc on their metabolic system if they treat their body with disrespect. It’s simply a matter of time.
That being said, the opposite is true as well and that is the good news. When you treat your body with respect and feed it and treat it properly…even the least genetically gifted person will begin to see results over time…some longer than others.
It’s pretty simple to figure out but it all starts with a desire to live in a healthier body with the main goal being more efficient as we age. It’s not about looking perfect or being some fitness model, that may be a great ancillary benefit that happens as a result, but it’s more about understanding that if you treat your body with respect and are a good steward over that gift, your body will give you it’s best in return by giving you a longer, healthier and more enjoyable existence.
It seems the fitness industry is full of opinions, experts and programs that are suggesting one modality over another.
Machines or free weights?
Fasted morning cardio or traditional treadmill?
Sets and reps?
Isolation or Integration exercises?
How deep to squat?
The arguments and confusion seem to have no end and it’s very easy to see how a novice fitness enthusiast could easily become confused as to what to do.
I’ve been in the industry for three decades and have seen many passing fads with diets, workouts and supplementation and with all that experience I have come to this conclusion…
Do what works best for you!
People always ask me, “Clark, when is the best time to do cardio morning or night, before or after my workout”? My response is always, “when is best for you”?
If their response is “the morning” , then my response would be, “that’s the best time”! Why create another obstacle for someone who is interested in becoming healthier? We have enough to worry about in life so adding a complicated system that doesn’t fit your lifestyle makes no sense to me what so ever. I’ll let the “experts” argue over the little details that really only apply to someone who is really trying to be precise as it relates to their particular goals.
There are some recommendations I do have in regards to time efficiency and getting the most out of your workouts, especially how it relates to how we function as humans. The title of this article is “Isolation VS Integration” , so let me take a few minutes and elaborate on what I mean.
There are tons of machines built that we see in gyms all across the world…
Lateral Shoulder raises
so on and so forth….While these machines are widely used and accepted by most trainers, it’s seldom in life that we are required to do anything functionally that would require total isolation of a single body part.
Our bodies are designed to be integrative in nature…different muscles assist others all in an effort to create balance and disturb strength requirements evenly to be strong and safe.
Think about it for a second… if you are putting away Christmas boxes in the attic storage, you are gonna use your arms, legs, shoulders, triceps, core and so on. When you hold a baby, pick up a heavy object, run, jump or pretty much any human function you are integrating not isolating.
Now, the functionality aspect is one point, let’s look at time. Most objections I hear from people about starting or maintaining a fitness program is, “I don’t have the time”. I get it, most people are limited on time and the easy answer is, “make more time…get up earlier” Well, that doesn’t always work either, so why not just minimize the amount of time you are working out by performing exercises that are integrative in nature as opposed to going from one machine to another isolating individual body parts?
OK, now let’s discuss metabolic efficiency…doing “compound” or integrative exercises will increase caloric expenditure and provide more bang for your buck and get your metabolism working for you instead of against you.
I hope this little dissertation has helped you realize a few things:
- You do have the time if you do the right exercises
- Efficiency is something we all can benefit from
- Not all exercises are created the same
- You should always do what’s best for you, not get confused by “experts” suggesting their way or now way.
- Your body is amazing and will either get better or worse depending on how you treat it.
In closing, my recommendation would be to find time efficient, compound exercises that will not only save you time, but be more effective in producing fast and lasting results.
Our western culture has really messed a lot of people up, especially as it relates to “what is healthy.”
Nearly every magazine cover, Instagram model, celebrity diet or fitness fad has many thinking that health is about looking a certain way and that couldn’t be the furthest thing from then truth as far as I’m concerned.
Photoshop, apps to smooth wrinkles and whiten teeth in one swipe, perfect asses and big boobs are all we seem to see these days and it’s a bit frightening honestly because it gives many the wrong image when it’s time to set fitness goals and priorities.
Here is the truth… a perfect body doesn’t exist. Don’t get me wrong, there are some very beautiful people who are totally natural but we don’t often have the privilege of hearing from those people and how they approach life… we are just inundated with unrealistic images and place our hopes and dreams on the desire to one day look like them.
Listen, I’ve seen, known and been around so many models and most are very insecure people and very typically have flaws and issues with their bodies that they would love to improve upon. It seems that the most beautifully fit are the most unhealthy many times.
My recommendation to you would be to set realistic goals, don’t paste an image of a perfect body on the fridge as your “inspiration” but instead, seek living in a highly functioning, healthy body and let the other things fall into place after deciding that “true health” is your first priority.
Truth health, to me, can be defined as having your blood work come back clean, having a great relationship with where you are currently, living a balanced and happy life, appreciating what you have as opposed to what you want.
A healthy body will not always manifest itself into a swimsuit body and a swimsuit body is not always healthy.
Take a step back and re assess WHY you are deciding to exercise and adjust your priorities if necessary and understand that perfection or looking like someone else isn’t what you should be striving for…you should be striving to be the best YOU CAN BE and embrace every flaw you have with the understanding that even the girl or guy on the magazine cover or instagram page must do the same.
Start Right, Choose Wisely, Fitness One at a Time, All things Considered
Making fitness and health a priority is easy when it is your career. Their income becomes dependent on performance or physique. What about the non-athlete or non-fitness model? When making lifestyle changes they must be accommodating to the individual. NO, I am not saying making the change is easy. I am advising everyone to make goals realistically challenging. Don’t fall for glorified marketing. We have all seen “Get Shredded” “Get Lean” “Burn Fat” “Tone up” ad campaigns on Fitness Products and supplements. If these ads are true, they are increasing the body’s metabolism. The options are overwhelming to the average person but thinking through molecular terms they exhibit the same outcome, cutting fat storage by spiking the metabolism. DNA and fingerprints are all different. Why would we all follow the same diet? In order to make the decision process a little easier we must figure out what will fit into our lifestyle and gradually add new challenges one at a time.
DO NOT try to flip your diet overnight. This will lead to negative side effects that will convince you to retract to your old unhealthy habits. In order to prevent this, we must understand that the human body is very adaptable. The differences between everyone is how stubborn the body is to adapt. Dramatically changing the diet overnight only shocks the body. Tracking our diet for two weeks before we make changes is the best way to start. This is how we get a grasp on what kind of macros we are eating. Then we must start by eliminating certain unhealthy foods while adding in a healthier alternative ONE at a time. We all have those foods we love but know we should hate. An easy solution is to find a healthy alternative or limit how often we indulge. No, artificial sweeteners are not considered a healthy alternative. No, organic does not always mean healthier. An easy example would be, stop eating canned vegetables and grab some fresh produce instead. After making these changes we can focus on meal prep. This can be extremely stressful so initially meal prep one meal a day. No meal planning doesn’t have to be plain and tasteless. Spice up your meals to what you desire. Add one meal to your planning as they become more habitual.
UNDERSTAND your physical limitations are low in the beginning. Use it or lose it, is a very true statement. If our body has not been under physical stress in a long period of time your gym or activity time will be extremely short. This discourages people in the beginning but it should encourage. No you don’t have to start off spending one to two hours in the gym. YES, it is ok to only spend 15 to 30 mins on small simple movements. Our bodies adaptability is phenomenal. In a matter of weeks the body will be able to last a lot longer, especially if we are starting from the bottom.
LEAVE the supplements alone. Unless we are talking about a daily vitamin or fish oil. It is very obvious that that we have a hard time making sure we get what the body needs on a daily basis so a quality multi-vitamin is GREAT. NO, I am not against the supplement industry by any means but, in the beginning we DO NOT need any supplements. Yes, they do help a lot, especially when you find a company that has quality ingredients. No, they are not needed in the beginning stages of any fitness program. After four to six weeks of consistently being active and eating healthy that is when supplements can be implemented.
Positive life changes are a common desire that must be added one at a time. Make the changes permanent by adopting an active lifestyle that fits your unique individuality. Taking the same ideals when altering your diet. This will be the solid foundation you need in order to have a positive lifestyle you are proud of.