Self-Esteem Building

Do you need a confidence boost? Here are a few tips…

* Look for a model (someone who has self confidence) and learn from them. What is it they do that makes them confident, how do they act?

* Focus on your achievements rather than your failures. If you do find yourself thinking about how you failed then look at what you managed to do right and how you could correct what you did next time.

* Learn how to feel good about yourself

* Act as if you were self confident! You will feel more confident.

* Focus on who you are and what you like about yourself. Why do your friends like you?

* Prepare thoroughly for any task so that you can be sure you are ready.

* Work on any skills you need to do what you want, you can never be overtrained or over skilled for any challenge in life.

* Work on your relaxation skills

* Always smile and stand up straight

* Set reachable goals for yourself and break difficult tasks into smaller steps

* Reward yourself when you succeed no matter how small the achievement

* Finally, I advise you not to be too competitive or compare yourself with others. Be yourself and accept that life is not a race against others but your self confidence depends on you and your personal needs.

Are You Drinking Enough Water?

While dehydration is a more common concern for exercisers, some experts think the public should be aware of the danger of drinking too much water, which can lead to a potentially fatal condition called hyponatremia.

Characterized by an abnormally low blood concentration of sodium, it is most often seen at extremely high-endurance events such as ultra-marathons.

Hyponatremia is more common among women than men, and was responsible for the death of a 43-year-old woman running in the Chicago Marathon last year.

Symptoms include nausea, vomiting, muscle weakness, headache and disorientation, and bloating in the face and hands.

Research suggests that drinking about two cups of fluid two hours before exercise and another six to eight ounces every 20 minutes can help optimize performance.

Some exercisers may opt to measure the amount of fluid they lose by weighing themselves before and after exercise to determine the number of pounds lost through perspiration. For every pound lost, experts recommend drinking one pint of fluid during exercise.

Sports drinks may also be a good choice because they help replace lost sodium and have been shown to enhance performance during prolonged exercise.


Get in The Best Shape Of Your Life!!

P.S. Don’t let the next 12 months be the same as the last 12 months. Do something about it by Calling Right Now!

You CAN do this! Call me!.

To Your Continued Success,

Chisholm Macdonald

Certified Personal Trainer

832-969-8574

info@citifit.net

www.Citifit.com

Are You Getting Enough Exercise?

Only one in four U.S. adults get the recommended amount of daily exercise, which is 30 minutes of moderate activity on most days of the week, or 20 minutes of vigorous activity three days per week.

Even worse: Nearly one in three Americans admits they don’t exercise at all.

The culprits? High-stress jobs and an abundance of sedentary distractions, such as cable television and the Internet, according to some experts.

Sandra Ham, a statistician with the Centers for Disease Control and Prevention (CDC), believes Americans see exercise as an inconvenience, an attitude which is closely linked to inactivity and obesity, which kills 180,000 Americans each year. And that number is rising.
Get in The Best Shape Of Your Life!!

P.S. Don’t let the next 12 months be the same as the last 12 months. Do something about it by Calling Right Now!

You CAN do this! Call me!.

To Your Continued Success,

Chisholm Macdonald

Certified Personal Trainer

832-969-8574

info@citifit.net

www.Citifit.com

Exercise is Good for Women

A large-scale, six-year study involving 39,372 American women over age 44 confirms that exercise reduces the risk of coronary heart disease in women.

The study found that the more energy women spent exercising, the lower their risk of developing heart disease, including heart attacks, regardless of other factors.

Among the approximately 23,000 women who did not engage in any vigorous activity, women who walked as little as one hour per week had about half the risk of more sedentary women of developing heart disease.

Intensity was less of a factor than the total amount of time spent walking.


Get in The Best Shape Of Your Life!!

P.S. Don’t let the next 12 months be the same as the last 12 months. Do something about it by Calling Right Now!

You CAN do this! Call me!.

To Your Continued Success,

Chisholm Macdonald

Certified Personal Trainer

832-969-8574

info@citifit.net

www.Citifit.com

Exercise Lifts Spirits of Frail Elderly Adults

Exercise, whether in the form of strength training, stretching or walking, can provide a much-needed emotional boost to frail, elderly men and women, say researchers from the Washington University School of Medicine in St. Louis, Mo.

And this benefit comes without the cost of additional pain or discomfort.

More than 1,700 elderly adults, all of whom were frail and at risk of fall-related injuries, took part in exercise programs at four sites across the United States.

Activities focused on balance training, muscular strength and endurance exercises, and stretching.

Researchers discovered that participants experienced a marked improvement in emotional health overall and, specifically, in how they felt about themselves.

Lead researcher Dr. Kenneth B. Schectman was particularly encouraged by the fact that study subjects did not experience an increase in pain or discomfort as a result of participating in these activities.

This is significant given that many older adults live with painful conditions such as arthritis, which may make them wary of exercise. Even so, he cautions all older adults to consult with their physicians before beginning an exercise program.

Additional studies are planned to determine the optimal type, frequency and intensity of exercise needed to provide this emotional boost to this growing population.


Get in The Best Shape Of Your Life!!

P.S. Don’t let the next 12 months be the same as the last 12 months. Do something about it by Calling Right Now!

You CAN do this! Call me!.

To Your Continued Success,

Chisholm Macdonald

Certified Personal Trainer

832-969-8574

info@citifit.net

www.Citifit.com

Get out of Bed and Work Out!

Individuals with exercise-induced asthma may be less likely to experience an attack in the morning than in the evening, according to the results of a new study.

Researchers conducted exercise tests with 22 people with asthma and 12 healthy patients at 7 a.m. and 6 p.m. and measured the resulting lung spasms.

For individuals with asthma, lung spasm scores were 30 percent higher in the evening as compared to the morning.

While factors such as exercise type, environmental conditions and asthma severity can all affect the occurrence of exercise-induced asthma, researchers believe the time of day may also be an important factor to consider when trying to reduce the likelihood of an attack.



Get in The Best Shape Of Your Life!!

P.S. Don’t let the next 12 months be the same as the last 12 months. Do something about it by Calling Right Now!

You CAN do this! Call me!.

To Your Continued Success,

Chisholm Macdonald

Certified Personal Trainer

832-969-8574

info@citifit.net

www.Citifit.com