SNOW DAY WORKOUT

It's another snow day: No school & we're being advised to stay off the roads. So does that mean I don't have to workout? You maybe feeling frustrated that you you can't go for a morning run or the gym is closed. But that doesn't mean you have to completely abandon your your over all fitness program.
Below are some ideas for an in home snow day workout.

1. Pullout the old workout video, or go on youtube and/or fire up the Wii fitness program.
2. Do some yoga or just plain old stretches.
3. See how many different forms of pushups you can do.
4. Fast walk around the house.
5. If you have a second floor walk up & down the stairs, it's better than a stair master.

OR

Take a day of rest, mediate, snuggle with your partner, take a nap, plan a week of healthy meals and recharge you're batteries.
Don't stress about missing a workout. If you're into a regular fitness program, missing a workout now & then won't hurt you and can even be a benefit. Remember you don't grow muscles unless you rest.

Enjoy the snow day. It'll be Spring soon enough and then there's no excuse!

Does Cold Weather Make You Store Body Fat?

Does Cold Weather Make You Store Body Fat?


By Tom Venuto

Burn The Fat

Do you get fatter in the cold weather? It’s a good question right now, considering that this year’s farmer’s almanac is predicting a frigid winter. It’s FREEZING here in New Jersey and we just got dumped with 3 feet of snow!



Some of my friends up in the great white yonder think that temps in the 20’s are balmy. Yeah right. With the wind chill, even my bones had goose bumps today. I can’t even fathom the sub zero stuff those guys live in. Adding insult, my friends in LA and South Florida have been more than happy to share their local January weather reports with me. 80 degrees and sunny. Thanks guys –you suck.



Back to the question. I just got an email from a burn the fat reader who asked, “Tom, is there any evidence that during cold winter weather it gets harder to lose body fat? For me, it seems easier to drop fat during the hot weather.”



Yes, there is.



First there’s the psychological explanation: in warm climates, people are wearing less clothes and enjoying the outdoors and people want to look good when they’re exposing more flesh! In the cold, you’re covered up, so there’s less self-consciousness and no public accountability. Therefore, most people tend to stay on a diet more diligently and train harder when summer rolls around.



Seasonal affective disorder (SAD) has been studied at length by psychologists. Often more than just the “winter blues” but an actual type of depression, SAD occurs during the short days and long nights of winter and fall, when there’s less sunlight and colder temperatures. Symptoms include depression, cravings for specific foods, loss of energy, hopelessness and oversleeping. Obviously, these types of symptoms can contribute to weight gain.



Because of their tendency for fall and winter weight gain, many people have suspected that cold temperatures influence weight gain on a metabolic level, not just eating more. Exposure to cold temperatures can cause a shivering thermogenesis which means there’s an increase in metabolism to produce more heat (heat production = calories burned).



However, if you just got the bright idea of turning off the heat in your house, or going for a swim in the cold surf every day to “burn more fat”, I wouldn’t recommend it. Deliberate exposure to the cold, either cold air or cold water doesn’t pan out into real world fat loss results, even though there are actually “fat loss gurus” who recommend it.



Here’s why:



If your body uses some energy for shivering or heat production, it can compensate later for that energy loss by increasing your appetite. Not only that, research at the hyperbaric environmental adaptation program at the Naval Medical Research Institute in Bethesda Maryland reported that, “The combination of exercise and cold exposure does NOT act to enhance metabolism of fats… Cold-induced vasoconstriction of peripheral adipose tissue may account, in part, for the decrease in lipid mobilization.”



It’s just not practical to freeze your butt off in an attempt to speed up your metabolism a tiny little bit, so your fat loss scheme wouldn’t last long if you tried.



A great example of how cold temperatures affect energy balance is in the case of swimming. For years, people thought swimming actually made you fat. There were all kinds of theories, like, “it makes you retain a layer of fat for insulation, like seals.” Actually, the most recent research shows that swimming is a perfectly good fat burning exercise, except for one thing: Swimming, especially in cold water, increases appetite dramatically.



The seasons affect your activity levels too. Pedometer research published in the journal Medicine and Science and Sports And Exercise uncovered a huge difference in the number of steps taken between the summer and winter:



7616 steps per day in summer

6293 steps per day in fall

5304 steps per day in winter

5850 steps in spring



Most people blame winter weight gain on the food, but it’s not just the Thanksgiving, Christmas and New Year’s celebration feasts, it’s less winter activity that also contributes to the holiday pounds.



You have to keep up with your training and nutrition program in the winter, or else. (Need a program? Here’s a tip: visit Burn The Fat



Although studies have found that seasonal weight gain is usually very small, it’s the type of slow weight creep that goes unnoticed. Over a period of 10, 15 or 20 years, it’s enough to accumulate into becoming overweight or obese.



Thus many men and women wake up one morning at age 40 or 45, look in the mirror and ask themselves, “How did I get so heavy?” Answer: just a pound or two a year, after each winter season, left unchecked.



To stay lean all year round, you have to remain alert about increases in your appetite and decreases in your activity. This is a YEAR-ROUND LIFESTYLE! Stay active, stay diligent about nutrition, stay accountable, and if you start to experience weight gain, nip it in the bud - fast!



Train hard and expect success,



Tom Venuto, author of

Burn The Fat Feed The Muscle

About the Author:

Tom Venuto is a fat loss expert, lifetime natural (steroid-free) bodybuilder, freelance writer, and author of the #1 best selling diet e-book, Burn The Fat, Feed The Muscle: Fat-Burning Secrets of The World’s Best Bodybuilders & Fitness Models (e-book) which teaches you how to get lean without drugs or supplements using secrets of the world's best bodybuilders and fitness models. Learn how to get rid of stubborn fat and increase your metabolism by visiting: Burn The Fat

Can Chi-Gong Cure An Aching Back?

Can Chi-gong cure an aching back? I came across the ancient Chinese practice of Chi-qonq or Qi-gong while looking for alternative back pain treatments. Wikipedia defines Qi-gong as follows: "Qi-gong (or ch'i kung) is an internal Chinese meditative practice which often uses slow graceful movements and controlled breathing techniques to promote the circulation of qi within the human body, and enhance a practitioner's overall health." There are also many forms of Qi-gong that are done with little or no movement at all, in standing, sitting and supine positions; likewise, not all forms of Qi-gong use breath control techniques.

In its simplest form, the Chinese character for qi, in qi-gong, can mean air, breath, or "life force". Gong means work, so qi-gong is therefore the practice of "working" with ones "life force". There are more than 10,000 styles of qi-gong and 200 million people practicing these methods. There are three main reasons why people do qi-gong: 1) To gain strength, improve health or reverse a disease 2) To gain skill working with qi, so as to become a healer 3) To become more connected with the "Tao, God, True Source, Great Spirit", for a more meaningful connection with nature and the universe.

All this sounds great. But does it relieve the pain of an aching back? Well with any treatment from surgery to Qi-gong there is no guarantee. However the exercises are gentle, slow movements that seem to have many benefits beyond relieving back pain. No greater an authority than Dr. Oz (You may have seen him on Oprah.) Devotes a whole chapter to Chi-gong in his book "Staying Young".

So I thought why not give it a try? I have been doing these for about two weeks and feel they have help me increase flexibility and reduce pain and tightness. Of course with any exercise program it's important to tell your doctor. When I did he looked at me as if I had a third eye! He hadn't heard of Qi-gong and dismissed with the comment; "Give it a try if you want." I do find that some of the bending and twisting exercises could cause harm, so I avoid them. However most of the exercises are gentle and seem to help relieve stress.

Of course I still do my regular back exercises as endorsed by the Healthy Back Institute. These exercises have been clinically proven to cure back pain. The great thing about the Lose The Back Pain System is that it's customized for each person. So while there are many benefits to Qi-gong including possibly relieving my back pain. I will use it as a complement to the Lose The Back Pain Program.

Using Electrical Stimulation To Cure Back Pain

There has been a lot of interest in using electrical stimulation to cure back pain. But is this really a cure or just another gadget being pushed by companies looking to make a quick dollar. In other words is there any science behind the claims. I asked my physical therapist this after he recommended that I try a battery operated unit.

Supposedly this unit is battery operated and fits onto my belt. Patches are applied to my back and connected to the belt unit. Mild electrical current is then applied blocking transmission of pain signals along the nerves. Electrical stimulation also results in promoting the release of endorphins which are natural painkillers produced by the body.

This all sounded interesting but the idea of having electrical charges shooting though my body did sound a bit dangerous and reminded me of all those electrical devices that were sold years ago that were nothing more than medical quackery. However my therapist assures me this was not the case. The electric current is very low and not dangerous and there has been a lot of solid research on the effectiveness of this apparatus. Another thing that convinced me to try it was the approval of my surgeon and my insurance company.

Is electrical simulation a cure for your aching back? Well ever situation is unique. But studies do indicate that electrical stimulation can be part of an over all treatment program. Now this device doesn't take the place of other treatments such as losing weight, physical therapy and exercise. How it allows the patient to participate in these therapies without pain or at least with a minimum of pain. Whether the device is for you depends on your situation and your doctors okay. I will stress however that whatever option you take it is important to also follow a program or system of exercise that is designed specifically for your condition and has a proven tract record of success.

Overcome Your Fear Of Failure With These Tips

Here are six tips to help your overcome fear of failure. We all feel fearful at one time or another. However it's how we deal with this fear and the steps we take to overcome fear and push on despite the trembling in our bones. Most fear especially in the business world is rooted in the fear of embarrassing oneself in front of others. Giving a speech or presentation, cold calling, asking for a raise or starting a business venture is some of the areas that many people dread. Because they dread doing the difficult they put their career and personal success in jeopardy. So how do you overcome these fears?

First of all everyone is fearful of trying something new. Once you understand that being nervous is natural you can begin to control and conquer this fear.

Have a sense of humor. Don't take yourself too seriously.

Make a plan put together a plan to overcome this fear. Having a plan prepares you, giving you confidence and removing the fear or at least minimizing it.

Get a mentor, coach or a friend to help you.

Take Action! Once you have a plan in place and have gotten advice and support from a friend, fellow worker or coach/mentor, now is the time to take action.

Act as if- Begin acting as if you have overcome this fear. Pretending isn't just for kids, acting as if you are a great speaker can help you feel confident. Model yourself after someone you admire. "In other words fake it until you make it."

Following these six tips can help you overcome fear and go on to business and/or personal success. Remember everyone has experience fear in their lives. It when we conquer our fear that we grow and prosper. Use the feeling of being fearful as a tool that motivates you. Overcoming fear and achieving success is the goal. These tips if followed will go a long way to master your fear.

Back Pain: Is Physical Therapy The Answer?

According to recent studies PT is the best way to soothe an aching back. It is especially effective for lower back pain especially if it's combined with an anti-inflammatory drug. PT serves to important functions:

1. It can help patients return to a normal life, relieve their pain and avoid surgery.

2. It helps patients who have had surgery recover faster and return to normal to their everyday routines.

3. PT teaches you exercises that you can continue to do at home for prevention of back problems.

Most doctors work hand in hand with therapists and insurance companies and even workman's comp with cover the treatment. Most treatments last four to six weeks with three to four sessions a week. It's important to make sure the therapist is certified in orthopedic conditions. Remember not all therapist are equal, have the same training or experience and specialization. Just like your doctor you should be comfortable with your therapists. Ask question sing and receiving good answers that satisfy you are critical in this relationship. You should feel comfortable with your therapist.

A good therapist will work with you explain each movement, exercise and technique. Listening and responding to your questions, concerns and complaints. Be sure and tell your therapist of any pain you are experiencing. The no pain - no gain concept may work for body builders, but not for you.

The most important thing to understand is that even the most skilled and caring therapist can not do the exercises for you. You have to take responsibility and accept the fact that being pain free means adapting to a lifestyle that includes proper exercises to strength and balance your muscle. The benefits to you are obvious - you will have relief from your sore back, feel better and look better.

Staying on a program after completing your therapy is a challenge. I suggest finding a program or system that builds on the progress you have made and continues improving your back.One of the top rated programs is called the Lose The Back Pain System developed by therapists and doctors of the Healthy back Institute. This program has helped thousands by strengthening muscles and eliminating muscles imbalance. As someone who has suffered with a bad back and who has endured months of physical therapy and an operation, I can tell you there are solutions for your discomfort.

The Key To Success Is Persistence

The key to success is persistence "Stick to Itness", the person who has a vision, faith and an action plan will not fail.

Let me illustrate this with a personal story. I have a nine year old grand daughter. Recently her gym class started jumping rope. Well my granddaughter wasn't a very good jumper. She would mange one or two jumps and then the rope would get tangled up in her legs. She would get frustrated throwing the rope down and call it stupid. But she had a dream or vision. She really wanted to be able to jump rope like some of her friends.

So she developed an action plan. She practiced ever chance she got. She would drag the jump rope out whenever we were around, saying "Watch me jump". She wanted us to count how many times she jumped the rope without stopping. At first she was lucky if she made it to the count of ten. But soon she was doing one hundred or more jumps in a row.

After a few weeks she was jumping like a pro, hopping on one leg, twisting and turning. Needless to say my granddaughter is very proud of herself. She can now jump rope with the best of them. Most important she has learned a valuable life lesson. If you put your mind to something, practice and don't give up you will be successful.

Lastly I would like to leave you with this story about Winston Churchill, the legendary British Prime Minister and great war-time leader. Churchill was asked to speak before a group of young people and give them some advice on succeeding in the world.

According to the story Churchill walked up to the podium, grasp it with both hands, stared in silence at the audience for a moment and then in his gravelly voice said: " Never, Never, Never, Never Give Up!" He then turned from his audience and sat down. So as you work on self improvement, set goals for yourself and create an action plan remember Churchill's words and never give up.