Exercising under Pressure

Tips to keep you safe while exercising with high blood pressure.

Consisting of two numbers, your blood pressure is a measure of how hard your blood pushes against your arteries when your heart is beating (this is the top number, systolic blood pressure) and when it is resting (the bottom number, or diastolic blood pressure). Ideally, your blood pressure should not exceed 120/80 millimeters of mercury while resting. If you live with high blood pressure, you may fear exercise, as lifting weights, running, swimming, and other activities can temporarily raise your blood pressure. However, having high blood pressure isn't a license to stay out of the gym.


Here's what you should know to exercise safely, even if your blood pressure isn't in tip-top shape.

Start Easy

Afraid of pushing yourself too hard too fast? There's nothing wrong with a little caution - especially if you're planning to exercise with a pre-existing condition, such as high blood pressure. Instead of going full force at the gym and then running three miles to get home, start out with a short walk, a light jog, or a gentle workout in the gym.

To read the full article, go to: http://healthymindhealthybody.fitpromag.com/Article.aspx?article=4a963808-b3c3-4e00-a8b5-9f4e011cd3c9

Wave Goodbye to Underarm Flab

Because Flab Ain't Fab
Thanks to push-up bras and BOTOX parties, women have new opportunity to reverse the power of gravity and time. But what about the sagging that so often takes place on the underside of women's arms? You could undergo plastic surgery, but wouldn't you rather try a low-cost method that gives you a sense of accomplishment?

If you're wondering how to keep the flab at bay or to banish it once and for all, you've come to the right place. Keep reading to learn what exercises you should be leaning on to keep flabby underarms from hanging out with you.

To read full article click here

A few quotes that I like for today!

“When you have exhausted all possibilities, remember this: you haven’t.”– Thomas Edison


“One Change starts a CHANGE REACTION.” - unknown

"The Alphabet Song
Achieve Your Best, Believe In Yourself, Care For Everyone, Desire and Create, Experience and Enjoy Life, Focus Your Goals, Go With the Flow, Heal Your Soul, Inspire and Mentor Others, Join The Cause, Keep The Faith, Live, Love and Laugh, Manifest Being, Name Your Plan, Open Your Heart, Present Your Best Side, Question Your Problems, Realize Your Potential, Synthesize Success, Think of Wellness, Understand People, Visualize Wealth, Weave An Incredible Future, X-out The Negatives, Yield Abundance, Zero In On Your Dreams" - unknown

"Embrace today
What you do, do with passion. As you live, fill life with meaning.
Each moment is a precious, irreplaceable bundle of unique and immense value.
Each and every day is an opportunity to add great new richness to your life.
Don’t get caught up in obsessing over what went wrong or what might not work out. Instead, get completely caught up in making the very best of what is, when it is.
There is no need to wait a moment longer to experience the fulfillment you seek. The possibilities are here and now, and you can act decisively to bring them to life.
Let the shortcomings serve as guides for where to make improvements. Let each disappointment remind you why it is so important to bring your dreams to life.
Embrace today for all it is, and resolve to live it fully. Give your absolute best, and what you get will be even better." - unknown

Really Cool New Research On Fat Loss

Ever hear of Nutrition Partitioning?

Well, the research is showing that it allows your body to burn fat and build muscle at the same time.

Talk about cool!

Here's an easy-to-understand article on the subject from my partners over at Prograde.

http://healthymindhealthybody.getprograde.com/bcaa-weight-loss-research.html

Yours in health,

Theo Tilton NASM CPT
Founder
TLT Mind & Body LLC
Ripped & Sexy Bootcamp®

I am thankful for my body and the experiences of life.

Inspired from our wonderful friends at Daily Word…

My Body

I am thankful for my body and the experiences of life.

When I am not feeling my best, I take this time to envision my body infused with light. Gratefully, I bless my bones, muscles, tendons and ligaments, which support me and allow me freedom of movement. Silently, I bless the intricate systems that digest my food, circulate oxygen in my blood, transmit my sense experiences, and provide for my protection.

My body is continuously supporting, repairing and renewing itself in amazing ways. Science proves this more and more, everyday.  My body is the creation of a Divine Mind, a perfect idea. I give thanks for its health and wholeness. My body responds with energy and vitality as I fill my mind with thoughts of gratitude and blessing.

Healthy Mind = Healthy Body,

Theo Tilton

“Your most valuable tool in becoming who you really are and who you want to be, can never be lost… It is always available to you, all of the time.” – Theo Tilton 2010

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Back To Basics: Best Leg Exercise

Squats, Squats and Squats.

If you would like to read the full article click here

Ready to get those legs into better shape than they've ever been in? Then you're going to have to give up some of your treadmill time and trade it in for some squat-tastic exercises.

Purpose

At the core of squats is strengthening your leg muscles. Specifically, squats strengthen your quadriceps and your hamstrings. By giving these muscles an extra helping of strength, you strengthen the muscles that support your knees, ultimately helping your knees avoid injury. Strong knees help you avoid injury during your daily routine, as well as on the athletic field. As squats also require you to maintain good balance, you'll also give your core a bit of a workout, while increasing your flexibility at the same time. Because of all these benefits, many consider squats to be one of the most useful and necessary pieces of any weight-lifting puzzle.

Technique

For maximum effectiveness, you'll need to practice proper posture with each and every repetition. When beginning your squats, stand upright with your feet a bit wider than shoulder-width apart. With your toes facing directly forward, slowly and carefully bend at the knees, hips, and ankles, as your back remains in a neutral position that hovers over your thighs. If you're not using weights, allow your arms to extend out in front of you for balance. Once your thighs are approximately parallel to the ground, push up with your hips and knees until you return to the starting position. Repeat and prepare for incredible results.

Going to use weights as you squat? You'll want to start with proper technique when removing the weight from the rack. To take the weight off the rack, set the barbell on the rack at a height that is approximately as high as the middle of your chest. Place your feet under the bar and squat under the bar as you place the bar on your back. Tighten your entire body and push up to remove the bar from the rack. From this position, take one step backwards with your right foot and then one with your left. You're now ready to squat.

If you would like to read the full article click here

Healthy Mind = Healthy Body,

Theo Tilton

“Your most valuable tool in becoming who you really are and who you want to be, can never be lost… It is always available to you, all of the time.” – Theo Tilton 2010

Nutrition: http://healthymindhealthybody.getprograde.com

Magazine: http://healthymindhealthybody.fitpromag.com/

Workout Blog: http://www.rippedandsexybootcamp.blogspot.com/

HealthyMind Blog: http://www.ahealthymindhealthybody.blogspot.com/

Most Effective Exercises

During your exercise routine, you may find yourself wasting time and sitting around on occasion. At other times, you're focused and working nonstop. Whatever kind of day you're having at the gym, it's important that the exercises you perform do their job well. Otherwise, you could spend countless hours without ever getting the full benefit you seek.

To help your routines always leave you with results, be sure to include some of the most effective exercises ever created. Without further ado, please welcome the best exercises your body will ever perform.

# 5: Cross-Country Skiing

Pushing your entire body to its limits, cross-country skiing develops the muscles in nearly every region of your person, while challenging your will to either grow stronger or die. As useful as cross-country skiing is, there is a downside: it is only possible in certain areas of the world and can't be replicated well in the gym. Because of this, cross-country skiing will never be top on the list.

To read the full article click here:

http://healthymindhealthybody.fitpromag.com/Article.aspx?article=db592dc2-212e-4773-afd9-9ed201139118

Healthy Mind = Healthy Body,

Theo Tilton

“Your most valuable tool in becoming who you really are and who you want to be, can never be lost… It is always available to you, all of the time.” – Theo Tilton 2010

Nutrition: http://healthymindhealthybody.getprograde.com

Magazine: http://healthymindhealthybody.fitpromag.com/

Workout Blog: http://www.rippedandsexybootcamp.blogspot.com/

HealthyMind Blog: http://www.ahealthymindhealthybody.blogspot.com/

Giving Back Has Never Been So Healthy!

Giving Back Has Never Been So Healthy!

Did you know that when you workout with Theo, at Ripped & Sexy Bootcamp, that 10% of your

monthly fitness investment is going back to the local community of Morristown?

So far Ripped & Sexy Bootcamp has donated over $275 back in to the community of Morristown

$148.50 to Morris County Parks Commission (The Park Alliance)

Purpose: Donation Towards Wellness Programs

Date: Apr 18, 2011

$128.70 to The Salvation Army (Morristown)

Purpose: Donation Towards Wellness Programs

Date: May 20, 2011

As a Ripped & Sexy Bootcamp participant, you get to decide where the money goes.

Here’s how it works:

Every month, Theo sends out an email to all clients to select a local charity of their choosing.

The only requirement is that the charity must have a local chapter in the town of Morristown.

Then during one of the bootcamp sessions, Theo sets aside a time where all of the charities are

placed in to a hat and shuffled, then a client gets to select one charity at random out of the hat.

Before the bootcamp session ends that month, Theo writes a check to the local charity for 10%

of all that sessions monthly revenues.

Are you looking to be healthy, active and give back to the community at the same time?

When you know that you are having fun, working-out, transforming your body, becoming healthier from the inside out,

and that a portion of every workout is going back into the community it gives you a sense of happiness and fulfillment that you just can’t get at a gym.

If you are interested in getting healthy and giving back at the same time you can contact me directly at Theo.Tilton@gmail.com

Loose pounds fast, in as little as 4 minutes! Huh?

Sounds too good to be true I know, try it yourself … You be the proof you need

Studies have confirmed that the powerful “after-effect” of interval training is more effective for fat loss than low-intensity, continuous exercise.

It’s called TABATAS

Remember, you must put forth your BEST effort, the intensity of this 4 minute fat loss workout will shock you!

Please! a 4 minute fat loss workout sounds like a gimmick but trust me I know, but do some research for yourself and see.

“…after 6 weeks of testing, the inventor of this 4 minute fat loss workout, named, Dr. Tabata noted a 28% increase in anaerobic capacity along with a 14% increase in V02Max in advanced level athletes. Dr. Tabata’s test was extremely effective because it  yielded positive responses on individuals who were already in shape.”

TABATAS training

NOTE: With interval training, you get what you put into it. Half-hearted efforts will not yield the results you crave.

So give it all you got when performing a 4 minute fat loss workout and don’t do them every day.

This 4 minute fat loss workout is setup like this:

Always begin with a 5 minute warm up and cool down after the workout.
8 rounds of
:20 seconds active
:10 second rest

In the beginning you may want to do a more evenly distributed work to rest interval like 15 sec active and 15 sec rest.

You can use any exercise with this 4 minute fat loss workout. Movements like squats, burpees, mountain climbers, push-ups. Try using compound multi-joint movements to incorporate as many muscle groups as possible for fat loss and muscle building.

Use a timer, if you have an iPhone or Droid, I suggest downloading the Tabata Timer. You can also pick up a Tabata for less than $20 by visiting the link at Amazon. The gymboss timer omits an audible beep signaling you when to stop and start.

If you don’t have one it’s best to get someone to let you know when to go and stop or worst case use a clock.

I wouldn’t perform these 4 minute fat loss workouts every day. Because you need to give your all to the Tabata workout, I suggest 2 to 3 days a week. Try to add a wide variety of exercises to your 4 minute fat loss workout. By adding various exercises, you can increase muscular endurance in the whole body.

Leave me a comment below to let me know how you’re doing with your 4 minute fat loss workout, or for any questions.

If you really want to experience what Tabata’s can do for you come join me at Rippd&SexyBootcampVN:F [1.9.8_1114], where we utilize all the concepts of Tabatas in our workouts.

Thank you,

Theo Tilton

“Your most valuable tool in becoming who you really are and who you want to be, can never be lost… It is always available to you, all of the time.” – Theo Tilton 2010

Blog: http://www.ahealthymindhealthybody.blogspot.com/

Nutrition: http://healthymindhealthybody.getprograde.com

Magazine: http://healthymindhealthybody.fitpromag.com/

FBOOK: http://facebook.com/Theotilton

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HardCORE Workouts

Want to strengthen your core? You're going to have to get hardCORE!

Read full article click here

In the exercise and fitness world, your core is the beginning of all things. Without a strong core, you will be unable to maintain proper form as you perform other exercises, stay on your feet as you age, or maintain optimal performance on the athletic field. To help your core stay its strongest, mix these exercises into your regular routine.

Ball-Based Reaching Crunch

Start with your back parallel to the floor as it rests on an exercise ball, your feet placed on the floor approximately shoulder-width apart. Straighten your arms and point them straight up toward the ceiling or sky. Raise your torso as you tighten your abdominal muscles as if you were performing a typical crunch or sit-up. Reach for the ceiling in this position for three seconds, return to the starting position, and repeat for 10 repetitions.

One-Legged Deadlift

Place a kettlebell on the ground in front of you and stand upright. When ready to begin, bend at your knees and waist as you pick up the kettlebell with both hands. Return to the upright position. Then, bend at the waist and allow your hands and the kettlebell to go toward the ground, while lifting your left leg behind you. Try to keep your leg and back in a straight line. Once the kettlebell touches the ground, return slowly to the starting position. Repeat 5 times. Swap legs and repeat.

Read full article click here

Thank you,

Theo Tilton

“Your most valuable tool in becoming who you really are and who you want to be, can never be lost… It is always available to you, all of the time.” – Theo Tilton 2010

Blog: http://www.ahealthymindhealthybody.blogspot.com/

Nutrition: http://healthymindhealthybody.getprograde.com

Magazine: http://healthymindhealthybody.fitpromag.com/

FBOOK: http://facebook.com/Theotilton

Twitter: http://twitter.com/Theotilton

Are doubt and Worry Making you Fat? - Part 2

Are doubt and Worry Making you Fat? – Part 2

Doubt and worry are a misuse of the power of your imagination.

This might all seem to be a little weird at first and I am certainly not saying that I want you to all go out and start eating Twinkies and tell yourself that you are going to lose 100 lbs in 6 months.  This is not what I am saying.

What I am saying is that there is a reason why diet plans fail; and that your emotion around doubt and worry contribute to this failure.

Let’s take away all of the facts and figures about whether or not a diet is healthy and just concentrate on why it seems to work and then stops working.

Really contemplate the questions:  Why do diets not work for you?  Why have I experienced failure in the past around dieting?

Take a few minutes to really think of an answer …

Now, let’s think about your answers, you may have many…How many of your answers fall into the realm of doubt and worry, rather than confidence, and trust in the process.

Maybe you thought the following.

·       The reason why diets fail for me is because of my genetics

·       I have a slow metabolism

·       My entire family is heavy so I inherited it

·       I’m not 100% healthy already to begin with so my illness or lack of health makes it harder for me.

·       When I don’t see the results I want I stop the process of dieting

·       I give up to easy

·       I’m lazy

·       I don’t have the time or energy to do all that work

·       I hate healthy food

·       My medicine cause me to gain weight

All of these answer are excuses that fall into an energetic profile of doubt, worry and even fear.

There are hundreds of excuses we give as reasons to why a diet is not working.  There are hundreds of reasons why we should not be on diets!  Diets can and sometimes are blatantly unhealthy for you.  In your deepest thoughts in the center of who and what you are as a human being.  Do you really think that the restrictive nature of what we call diets is actually healthy for you?  Do the diets work? Can they work, Yes they can, but are they healthy? That’s debatable!

So what do we do about it?, and how does imagination, and belief help me to succeed in losing weight?

Find out more in part 3…

The Bald Faced Lies Of DietPill Companies

My partners over at Prograde have done it again. They've just released this extraordinary new special report

that I consider a MUST READ.

 

Check it out here >> http://healthymindhealthybody.getprograde.com/what-they-never-want-you-to-know-about-diet-pills.html

 

It's about time someone from the supplement industry stood up and filled you in on these insider secrets.

You're about to discover what most companies NEVER wanted you to know about diet pills.

 

Check it out here >> http://healthymindhealthybody.getprograde.com/what-they-never-want-you-to-know-about-diet-pills.html

Yours in health,

Theo Tilton

 

“Your most valuable tool in becoming who you really are and who you want to be, can never be lost… It is always available to you, all of the time.” – Theo Tilton 2010

 

Blog: http://www.ahealthymindhealthybody.blogspot.com/

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Are doubt and Worry Making you Fat? - part 1

Are doubt and Worry Making you Fat?

Doubt and worry are a misuse of the power of your imagination.

Think about how many times you have gone on a diet.

You were excited, like a child waiting for Christmas morning.

When we start to begin a new eating regimen or exercise program, we are filled with excitement of the possibility that this is the time we will achieve all of our goals and dreams.  And we start to experience some results.  We see our body being reshaped and we are losing weight.  This lasts for a while and if we keep the target or end result in mind we will last longer and longer without failure.  But this is not the case.  Nearly 30% of all attempts to improve our health with eating plans and exercise fail within the first 3-weeks, up to 50% within 3-months, and 65% within 6-months, 75% within 1-year and finally 98% within 3-years.  Would you believe that only 2% actually keep off their weight for more than 3-5 years.  I wonder why? 

What is this statistic telling you?

Is it telling you that all diets fail?

Is it telling you that exercise and dieting doesn’t work?

NO, it is not ...

So many times we have been told, that the diet failed you, or you failed to follow the diet.

Who is to blame?  You or the diet?  You or the exercise?

The answer might be found by looking at your own statistics.

I want you to look back at the number of times you have done a new diet or exercise program either separate or at the same time and found that it worked and then failed.

I want you to be real truthful to yourself and look at it by making a list by using saying “I tried xxxx and it eventually failed”.

So for example:

·       I tried Atkins Diet and it eventually failed.

·       I tried SlimFast and it eventually failed

·       I tried Pilates and it eventually failed

·       I tried Kickboxing and it eventually failed

·       I tried the Grapefruit Diet and it eventually failed

·       …

Keep writing them down… if you get up to 10 then there is no need to put any more down.

After you have your list… look at it, and write down what you see as the common denominator.

What have you noticed?

There should be 2 things that jump out at you.

1.      “I”

2.      “Tried”

The most common thing is you “tried”.

What does tried mean?

Tried: to put to the test, as for its quality, or give experimental use to… make an effort or attempt.

I would like to add to this definition and say that tried “is a temporary belief that something will work. The belief has a beginning, a middle and an end.”

If you find this confusing, let me explain.

When we are bombarded with information about a new diet, testimonials, and supposed proof of its validity, we begin a cycle of imaginary belief.  The more we see the evidence, the more we believe. The more we believe, we more we are willing to “Try” it out.  Once we see real physical proof in ourselves, the belief is supported unconditionally until we see “otherwise.” 

Because Trying is a temporary belief, it is not very strong.  So, when the time comes that we see a different results, like, no weight loss or actually weight gain, we begin to lose our belief that this is real or is it a scam.

I am here to tell you today, that you do not need and special diet or exercise program to lose those unwanted pounds and keep them off forever…

All you need is an eternal belief that you can and will achieve your ideal perfect weight and body shape and that you are perfectly equipped right here and right now with the perfect starting point.

WHAT?

You might be screaming out loud… WHAT? You might be saying this is hogwash! This is total BS!

But I really want you to think about why everything you have “tried” has succeeded and then failed.

This is why all diets and or routine eventually fail.

I assert that, you succeeded because you believed it was possible to get the results of perfection that you are, and your mind, body, and spirit aligned and said YES! And you started to see a result that was in alignment with your belief and going in the direction of your dreams.

I also assert that the moment you saw something out of alignment, you thought something was wrong, and your belief system began to crack with doubts.  If those cracks in your belief are not repaired, it leads to more cracks, worry, and finally a complete destruction of the entire belief that you are perfect.

Your imagination is being consumed by worry and doubt

I want you to really look at the list you made earlier and see the pattern of imagination into belief of your perfection and then something changes you to use your imagination to worry and doubt… This is what leads to your eventual failure.

How can you change this cycle?

How can you begin to be imaginative again and believe in your perfection

I choose instead to expect the best from myself and from others. I envision life bringing good--all the good I need and enough to share. I live in a world of infinite possibilities. Visualizing a positive future prepares me to make those possibilities reality. Spurred by the power of my imagination, I make my dreams come true.

To be continued…

You Can Burn More Calories

You Can Burn More Calories

To obtain or maintain a healthy weight, you've got to burn calories. Sometimes, though, it seems that you just can't burn enough in the time you have to spend exercising. Wish you could make better use of the time you have working out to burn all the calories you can? No problem. With these tips, you'll burn more calories than ever!

Hit the Water Running

Okay, you know that water makes you weigh less, and it allows you to work out even if you have painful arthritis. But did you know that water is also one of the best ways to burn calories? Simply get in the water and jog around the shallow end. Unlike your leisurely jogs in the park, a run in the water provides extra resistance that makes it much harder to run with ease. The end result? Maximum calorie loss without all the sweating!

To read full article click here

Thank you,

Theo Tilton

“Your most valuable tool in becoming who you really are and who you want to be, can never be lost… It is always available to you, all of the time.” – Theo Tilton 2010

Blog: http://www.ahealthymindhealthybody.blogspot.com/

Nutrition: http://healthymindhealthybody.getprograde.com

Magazine: http://healthymindhealthybody.fitpromag.com/

FBOOK: http://facebook.com/Theotilton

Twitter: http://twitter.com/Theotilton

Charitable Organizations Harnessing Mobile Donation Capabilities

Please send a donation today to help the people in Japan who are in need.

Donating $10 is easy – simply text the specific word below to the organization’s designated short code:

·       ADRA Relief: text SUPPORT to 85944

·       American Red Cross Relief: text REDCROSS to 90999

·       Convoy of Hope: text TSUNAMI or SUNAMI to 50555

·       GlobalGiving: text JAPAN to 50555

·       International Medical Corps: text MED to 80888

·       Mercy Corps: text MERCY to 25383

·       Salvation Army: text JAPAN to 80888

·       Save the Children Federation, Inc.: text JAPAN or TSUNAMI to 20222

·       World Relief Corp. of National Association of Evangelicals: text WAVE to 50555

·       World Vision, Inc.: text 4JAPAN or 4TSUNAMI to 20222

Text messages are free for customers donating to any of these organizations.

Verizon Wireless always waives text-messaging fees for disaster relief, and 100% of each $10 donation goes to the relief organization.