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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Jim Rohn – A Leader to Mimic!

Recently, Jim Rohn passed away. He was a GREAT man and will always be one of the greatest teachers of life. Make time to read his books and listen to his audio programs… your life will be better if you put his guidance into action.

Here are a couple of his quotes:

"Don't wish it were easier, wish you were better."

"The most important question to ask in a job (business opportunity) is not what am I getting but what am I becoming."

"Don't just read the easy stuff. You may be entertained by it, but you will never grow from it."

Brian

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Brian K. Allen, Director
The Trump Network
http://www.AllenTeamOnline.com
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Success Secret: Develop a Workaholic Mentality

Most people WISH for success & good fortune but the don’t take the necessary steps to EARN it. I was fortunate enough to watch a Brian Tracy seminar on success a while back and he gave us success tips from Self Made millionaires.

If you want success… follow his tip below! In my case, it didn’t earn me a million dollars… instead it allowed me to earn & save enough $$$ to handle a couple HUGE financial & medical blows. I’m still here… and living well because I position myself favorably in the eyes of my employers & client by using the tip below.

Here are notes from Brian Tracy’s speech:

All self made millionaires work hard, hard, hard. They start earlier, they work harder and they stay later. They develop a reputation for being amongst the hardest working people in their fields. And everybody knows it.

Practice the "40 Plus" formula. This formula says that you work 40 hours per week for survival. Everything over 40 hours is for success.

If you only work 40 hours, and the average work week today is closer to 35 hours, all you will ever do is survive. You will never get ahead. You will never be a big financial success. You will never be highly respected and esteemed by your colleagues. You will always be mediocre working the basic 40 hour week.

But every hour over 40 is an investment in your future. You can tell where you are going to be in five years by looking at how many hours over 40 you put in every week. The average self-made millionaire in America works 59 hours per week and some of them work 70 and 80 hours. The average self-made millionaire in America works six days per week rather than five, and works longer days as well. If you want to call a self-made millionaire, phone the office before normal working hours and after normal working hours. The self-made millionaire is there when the staff arrives, the nine to fiver's, and is still there when they leave.

And here's the key: work all the time you work. When you work, don't waste time. When you get in early, put your head down and get started immediately. When people want to talk to you, you excuse yourself and say, "I have to get back to work!" Do not drop off your dry cleaning, phone your friends, socialize with your co-workers or read the newspaper. Work all the time you work.

Resolve today to develop the reputation for being the hardest working person in your company. This will bring you to the attention of people who can help you faster than almost anything else you can do.

A final thought:

I’ve worked in many environments where the majority of staff needs to “warm up” and talk to each other for 30 minutes to an hour or more BEFORE getting to work.

If you’re the one person who follows the 40+ rule from above… the other staff may try to suck you in... plant themselves in your office… or talk unfavorably of you when you’re not around. They say things like, He/she isn’t a team player… He/she is up to something… stuck up… etc.

Who cares! Check in with your boss frequently. Ask what needs to be done and help THE BOSS look good!

Take care!

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Brian K. Allen, Director
The Trump Network
http://www.AllenTeamOnline.com
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Sometimes you have to be different!

Many people are afraid of being different or swimming upstream. Instead, they will conform to what others around them are doing. They put more focus in being “liked” than they put into being a Leader.

This is NOT for you. Being a Leader means that you won’t accept mediocrity. Make it a point to be creative, imaginative and even revolutionary at times. Yes – that will involve taking risks, but remember – anything worth doing involves a measure of uncertainty and chance.

Taking risks may mean taking a specific action, or asking a question when you’re surrounded by peers who don’t think like you.

Don’t back down simply because you think you’ll fail. Always focus on what it will take to succeed. Sometimes that means, planting the seed… and backing off for a while. However, always revisit your idea, etc. and see it through to completion.

Conduct “what-if” drills.

When things are seeming going smoothly, it’s time to conduct “what-if” drills. Ask yourself (or your team): What would we need to do if…

… a certain key employee quit?
… a certain machine broke?
… we lost funding from our main income source / grant?

The answers to questions like these will better prepare you for challenges of the future.

So! Be different… take calculated risks… and conduct “what-if” drills!

Behave and take actions like a Leader!

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

It's been a tough week for me. I've seen hundreds of co-workers laid off due to the budget crisis the so many states are currently battling.

I've been able to help several of them obtain employment at other companies and that's helped me feel a little better.

One concern I do have is that a bunch of folks that I care about have told me that they're not ready to start their job hunt yet. They tell me they need to take a week or two break.

I totally understand the stress & anxiety caused a layoff / RIF. However, my thought is to take a day off to go through the normal emotional roller coaster that these situations put us through. Then, on day #2... get busy! Register for the online job sites, update resumes and apply for jobs!

Momentum is the key! Don't give depression a chance to settle in, because it will if you let it.

You were meant to be healthy & successful... so go make it happen!

I'm rooting for YOU!

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Brian K. Allen, Director
The Trump Network
http://www.AllenTeamOnline.com
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2010 - Tough love!

(1) Always be grateful & (2) Never relax!

These two rules are very important if you want to have a fulfilling life.

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Rule # 1 – Always Be Grateful (even if times are tough)
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As human beings, it seems we default to the negative a lot. If you notice you fall into this category, change it… ON PURPOSE! :-)

Examples:

Old thought:

- My company sucks! Everyone just had their pay cut

New thought:

- My company is great, they didn’t lay me off. Sure… I lost a little salary, but they kept me on the team!

Old thought:

- My company sucks, they laid me off

New thought:

- Ok, this is gonna be tough. My company laid me off along with a bunch of other folks. Everything happens for a reason and this was not personal. I will find a new job somewhere and speak fondly of my former employer. Maybe one day I’ll work with them again.

Old thought:

- Those stupid people up there caused an accident and now I’m late for work.

New thought:

- Thank you universe, my family wasn’t involved in that accident up ahead.

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Rule # 2 – Never Relax
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Always stay sharp and try to improve yourself in your business & personal life. Here are some sad stories that could have had different endings:

Business Story:

Young person is recognized by senior leadership and is given a promotion… sooner than what is typical for that industry. The young person was sharp and a go-getter. Unfortunately, the young person was very impressed with themself and relaxed. They thought they had arrived.

Well, senior leadership observed this for about 6 months and finally demoted the person back to their original position. Senior leadership apologized to the Young Person saying “it was the leaderships’ mistake”.

Lesson learned: You may have the title but you don’t have the job until you’ve EARNED it. Normally that takes at least a year.

Personal Story:

Young couple gets married. Both are physically fit & go-getters. About a year into the marriage, one of them relaxes. They start to gain weight. They get comfy at work and don’t try for promotions. In essence, they relaxed on two of the major attributes that their spouse was attracted to in the beginning.

Three years later, they were divorced. After being depressed for a while, our friend starts working out again and is trying to earn a better income. Why? So they can attract a new spouse. (If they did that in the first place, maybe they wouldn't have gotten divorced)

Lesson learned: Do your best to be the person your spouse married. Better yet, as the years go on… become an improved, wiser version. If someone commits their life to you… REWARD them and prove to them they made a great decision! If you don't, you may end up pushing them away.

The Wrap Up!

a.) Life is tough, wear a helmet!

b.) Whether things are going great or if life is crappy… you’re the one mostly responsible for it!

Now, let’s take charge and CREATE a great 2010!

Brian

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