Fitness Training: 5 Elements of a Well Rounded Routine

Conditioning your mind, body and spirit is a focus of the most fufilled people I know. Here is an article that was sent to me by the Mayo Clinic a while back. Please read it and use the info to kick off a new fitness focus in your life or enhance a program that you're already using.

- Brian

Fitness training balances five elements of good health. Make sure your routine includes aerobic fitness, muscular fitness, stretching, core exercise and balance training.

By Mayo Clinic staff

Whether you're a novice taking the first steps toward fitness or an exercise fanatic hoping to optimize your results, a well-rounded fitness training program is essential. Use the five primary elements of fitness training to create a balanced routine.

1. Aerobic fitness

Aerobic exercise, also known as cardio or endurance activity, is the cornerstone of most fitness training programs. Aerobic exercise causes you to breathe faster and more deeply, which maximizes the amount of oxygen in your blood. The better your aerobic fitness, the more efficiently your heart, lungs and blood vessels transport oxygen throughout your body — and the easier it is to complete routine physical tasks and rise to unexpected challenges, such as running to your car in the pouring rain.

Aerobic exercise includes any physical activity that uses large muscle groups and increases your heart rate. Try walking, jogging, biking, swimming, dancing, water aerobics — even leaf raking, snow shoveling and vacuuming. Aim for at least two hours and 30 minutes a week of moderate aerobic activity or one hour and 15 minutes a week of vigorous aerobic activity — preferably spread throughout the week.

2. Muscular fitness

Muscular fitness is another key component of a fitness training program. Strength training at least twice a week can help you increase bone strength and muscular fitness. It can also help you maintain muscle mass during a weight-loss program.

Most fitness centers offer various resistance machines, free weights and other tools for strength training. But you don't need to invest in a gym membership or expensive equipment to reap the benefits of strength training. Hand-held weights or homemade weights — such as plastic soft drink bottles filled with water or sand — may work just as well. Resistance bands are another inexpensive option. Your own body weight counts, too. Try push-ups, abdominal crunches and leg squats.

3. Stretching

Most aerobic and strength training activities cause your muscles to contract and flex. For balance in your fitness training program, it's important to stretch those muscles, too. Stretching improves the range of motion of your joints and promotes better posture. Regular stretching can even help relieve stress.

Before you stretch, warm up by walking or doing a favorite exercise at low intensity for five to 10 minutes. Better yet, stretch after you exercise — when your muscles are warm and receptive to stretching. Ideally, you'll stretch whenever you exercise. If you don't exercise regularly, you might want to stretch at least three times a week after warming up to maintain flexibility. Activities such as yoga promote flexibility, too.

4. Core stability

The muscles in your abdomen, lower back and pelvis — known as your core muscles — help protect your back and connect upper and lower body movements. Core strength is a key element of a well-rounded fitness training program.

Core exercises help train your muscles to brace the spine and enable you to use your upper and lower body muscles more effectively. So what counts as a core exercise? Any exercise that uses the trunk of your body without support, including abdominal crunches. You can also try various core exercises with a fitness ball.

5. Balance training

You can be strong, flexible and aerobically fit, yet still have poor balance. Training can help you maintain and improve balance. This is important since balance tends to deteriorate with age, which can lead to falls and fractures. Try standing on one leg for increasing periods of time to improve your overall stability. Activities such as tai chi can promote balance, too.

Cover all five elements

Whether you create your own fitness training program or enlist the help of a personal trainer, make aerobic fitness, muscular fitness, stretching, core exercise and balance training part of your overall exercise plan. It isn't necessary to fit each of the five elements into every fitness session, but factoring them into your regular routine can help you promote fitness for life.

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Brian K. Allen, Director
The Trump Network
http://www.AllenTeamOnline.com
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Dealing With Setbacks

You work hard. You have a good plan and stick with it. You have a good attitude and try to make others feel good. But then, WAMMO! Life throws a curve ball at you! It hits you smack dab in the chest… and it hurts! Sometimes it’s a financial crisis and you’ve lost all your money, can’t afford car repairs or lost a job. Other times it’s a relationship crisis and your child isn’t speaking to you, your spouse has left you, etc.

First, know that it’s ok to feel hurt, ashamed, embarrassed or angry. That’s human. Accept those feelings and REMEMBER them. Don’t dwell on them… but DO remember them. Why? Because these experiences will help keep us on a better track in the future.

Accept accountability or responsibility for your part in the setback. Don’t blame others or hold grudges. You don’t have to be perfect in life, ok? (and neither do other people for that matter) I laugh when I see people judging others and running their mouths. Why? Because in almost every case, after I look into that negative person’s life… they’re MORE messed up than the person they’re talking smack about!

So, in relation to your setback… it’s time to move on. How do you do that?

1.) Assess the situation
2.) Ask for help
3.) Take a positive action, NOW. Read 15 min from a self help book. Go for a walk.
4.) Write out a new plan with goals
5.) Create daily activities / tasks that move you toward your goal
6.) Begin to bounce back… one day at a time. Work the plan you created in step 5.

It will take WORK! So get to it and SMILE. Setbacks are temporary as long as you follow the guidance above.

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Brian K. Allen, Director
The Trump Network
http://www.AllenTeamOnline.com
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Read - "The 7 Habits of Highly Effective People" - Stephen R Covey

If you're desire is to improve your personal and/or professional life, I highly suggest you read this book! Dr. Covey's guidance has been helping people for many, many years. Here is a brief overview of the book:

The 7 Habits

Each of the chapters is dedicated to one of the habits, which are represented by the following imperatives:

The First Three Habits surround moving from dependence to independence (self mastery)

Habit 1: Be Proactive
Habit 2: Begin with the End in Mind
Habit 3: Put First Things First

The Next Three are to do with Interdependence

Habit 4: Think Win/Win
Habit 5: Seek First to Understand, then to be Understood
Habit 6: Synergize

The Last habit relates to self-rejuvenation;

Habit 7: Sharpening the Saw

See you next time!

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Brian K. Allen, Director
The Trump Network
http://www.AllenTeamOnline.com
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Purpose vs. Goals

Today I wanted to share an insight that I heard from one of my instructors a while back. He was talking to a bunch of us and asked how many of us had our goals written out for next year. Since we were all small business owners and dedicated planners… we ALL raised our hands.

He then asked us how many of us had a written purpose statement. One woman asked if her company mission statement counted… and he said no. He said that in most cases a company mission or even vision statement wouldn’t be the same. He was referring to a PERSONAL purpose statement.

Do you know what YOUR purpose is? Have you written it down and do you read / say it daily? If not, take the next day or two and define your purpose!

You see, goals aren’t good enough. Why? Because they’re attainable results. Once achieved, most goals don’t have the energy behind them to wake you up in the morning… to push you further even when you’re at your worst.

A PURPOSE on the other hand does have the power to drive you! It will INSPIRE you to keep moving in a certain direction… to take action when the human flaws of laziness, fatigue and/or frustration kick in.

Another speaker I heard stated that motivation comes from the outside yet purpose comes from within. Once you know your true purpose in life… you may never need to be motivated again.

Have a great weekend!

Brian

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Brian K. Allen, Director
The Trump Network
http://www.AllenTeamOnline.com
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A Quick Lesson From Henry Ford!

Henry Ford was an ordinary man who had an extraordinary way of doing business. First, he never stopped dreaming! One of his quotes really shows us his thought process: "The progress has been wonderful enough - but when we compare what we have done with what there is to do, then our past accomplishments are as nothing."

Today I want to focus on his demonstrated attribute of "willpower". He was attacked for his level of education, his habit of venturing into the unknown and for his exhibiting a different social style. Yet he never quit trying, working & leading.

He had numerous failures yet still became one of the greatest businessmen of the 20th century. Some of his ideas were laughed at… others were dismissed. It didn't matter to him.

If you're working your butt off… during your spare time… don't listen to others negativity. More important, don't listen to your own negative chatterbox! Keep working and change your approach until success comes your way!

Brian

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Brian K. Allen, Director
The Trump Network
http://www.AllenTeamOnline.com
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One Way To Spot a Non Leader – “There’s Nothing To Do”

One Way To Spot a Non Leader – “There’s Nothing To Do”

In the private sector, public sector and entrepreneurial arenas I’ve observed followers, managers and leaders. I’ve also become a scary judge of future talent. :-) Some people are very good employees and they follow the directives given to them. Some of the good employees have a knack for organization and delegation. These folks often become good managers. Then at times, I spot a leader. A visionary, who can inspire people and gain “voluntary” obedience within the organization.

If you want to be a leader (or THINK you already are), watch out for this little situation:

“The person sitting there BORED and not knowing what to do…” is NOT for people interested in being true leaders.

I’ve seen people so frustrated at their desk that they kick back, sigh out loud and give off childish body language. Listen – if you have to be TOLD what to do or be GIVEN tasks in order to stay sane, you’re probably not a leader. You may be a great employee or manager however… I have no way of telling.

It’s been my observation that when free time presents itself, a leader can grab a note pad or walk up to a white board and do work! What work am I referring to?

- Goal setting
- Planning
- Contingency planning

Then, take action! Do something! Take action and do something immediately… don’t wait for someone else to tell you what to do. It’s easy to spot non-leaders, just look for bored people “waiting” for instructions on a consistent basis.

One student asked me a fair question. He asked, “what should he do if he’s not allowed to take self-directed action at work?” (Such as military, state or fed gov’t jobs were a solid rank structure exists)

In that case, study your job, position, policies and procedures, etc. Be creative. Start studying your boss and theirs! Also, if you have a job like that… and you want to be a leader – start a part time business that you operate during your off time. The type of business is up to you!

Until next time!


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Brian K. Allen, Director
The Trump Network
http://www.AllenTeamOnline.com
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Decide To Be A Leader

The path for you!

1. Become a leader of people
2. Then become a leader of leaders
3. Finally, become a leader of an organization

So how can you make this happen? By dedicating yourself to the plan below.

1. Self-Study (Reading, Audios, Video, Correspondence Courses, Traditional Education)
2. Leadership Specific Training
3. Seeking assignments with increased responsibility
4. Finding A Mentor And Asking Him/Her To Coach You
5. Becoming A Mentor (Scouting; Big Brother/Sister; Coaching)

Get going!

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Brian K. Allen, Director
The Trump Network
http://www.AllenTeamOnline.com
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