Monthly Archives: May 2018

Memory For Fitness and Weight Loss

When you start to think about the reasons why people don’t make the time to exercise, everything begins to sound like one excuse after another. But, if you take a closer look into the true psychology behind what is keeping people from getting their fitness in full swing; excuses are not the problem.

As a matter of fact it’s gone beyond the ideas of inconvenience. It’s gone past the point of laziness. It’s gone past the point of excuses. It’s gone past the point of not having built a habit or having built a habit of not exercising. It has progressed beyond any and all of those stages. The concept of exercise and healthy habits has declined so much (an actual retrogression) that people have legitimately hard-wired their minds to avoid exercise.

And this situation creates a significantly bigger and almost insurmountable obstacle to overcome, because the typical “motivational” or “convenience” approaches or solutions used by the fitness industry lack the finesse to overpower the human mind. Hence why most every exercise program fails and the individuals that purchase them never receive the intended results.

The programs do in fact fail the people that buy them.

It is not a simple matter of ‘motivating” people or making the workouts “convenient” to do based on time or location. It is so much bigger and deeper than that. The standard fitness program is designed from it’s inception to cause failure on behalf of the majority of people who buy them.

Why? Because the mind is no longer wired to receive that type of stimulus. It is not ready to fire off all of those connectors or sustain the mindset of exercise and healthy eating and a wellness lifestyle.

This is a problem that cannot be solved with “mind over matter” or cognitive thought or forced discipline. The type of memory needed to reinforce a repetitive lifestyle, has either never existed or the memory that has been built when it comes to fitness and health is bad or negative and counter productive.

The solution? You need to rebuild, replace or install a new memory.

You need to install a memory of exercise and health. This way when the time comes during the day for you to exercise, you won’t find yourself trying to work your way out of your workout.

By installing this new memory of health and fitness you will be propelled to continue to workout and eat correctly because this new memory dictates, “this is who you are… working out is what you do.”

The problem is that this memory has to be created instantly. This new memory has to be created with the same process that creates every memory you have. And this is the reason why most people that buy exercise and workout programs, equipment, gym memberships, DVD’s and weight loss pills and potions; end up quickly quitting and returning to their “old ways” of wellness, regardless of how much money they’ve spent or how advanced the breakthrough being branded.
The approach of the entire fitness world is “physical” in nature, with the idea of “psychology” as a simple emotional effect to motivate you.

This approach doesn’t help to correct the main problem that I have previously described.

The entire purpose of the industry is to create an environment that is conducive to people exercising and becoming fit. The “physical” only approach can’t correct the real deep down “psych” problem.

These products and programs not only leave their buyer deflated and disinterested in their products and exercise, but it leaves them feeling negative about fitness in general. It also actually reinforces their current mental state because these so-called solutions are perceived as yet “another thing” they bought, that got their hopes up only to find it quickly end in failure.

This “physical” only approach is perceived mainly as a way for these “celebrity instructors” to aggrandize themselves in the media and marketplace. The true benefit to the marketplace is never a central consideration when creating these programs.

Michael Banks with his Body By Banks program stands apart from the entire industry and corrects this inaccurate dynamic that has been perpetuated for years.

The Michael Banks method is different. He approaches fitness and wellness “first” from the psychological side and builds what I call “psych-traps” into the actual workouts in the form of verbal expressions, exercise movements, and the way he structures and schedules the actual workout.

Since a person who doesn’t exercise either has no memory or a bad associative memory when it comes to exercise, health or fitness, Michael Bank’s unique approach (which you would never notice conscientiously, but the results prove it to be true) instantly builds or re-builds those neuro-connections and gets all of them firing within seconds of turning on his DVDs. In short, his “fitness therapy” approach instantly builds a memory that says, “I love to exercise, this is fun, I can do this! This is who I am.”

This allows the mind to desire and want to repeat this feeling, thereby repetitively doing the workout, weight is lost and the person’s life changes forever.

*All of this happens in 10 minutes… in the first DVD, which is during the most critical memory building stage of the mind called “the Chalkboard Phase” which is where we are installing hard and permanent memory into the hippocampus, which is the hard drive of the mind.

Listed below are a series of “psych traps” that Michael uses during the first workout DVD called Total Body Transformation. Read them, then do the workout and see if you recognize them. Better yet, pay attention to how you feel from the beginning of the workout to the end and see if you too don’t get caught in his “trap”.

Before I explain the actual “Psych Traps” Michael uses during his workouts, let me first explain your brains actual process for building a memory. This is important to understand because it will easily illustrate why Michaels programs create the type of results I have describe in the before mentioned text.

Your Brains Process of Building a Memory

0.2 seconds: Attention
Attention causes the neurons that register the event to fire more frequently. Such activity makes the experience more intense; it also increases the likelihood that the event will be encoded as a memory.

0.25 seconds: Emotion
The emotional information increases attention. The emotional information from a stimulus is processed initially along an unconscious pathway that leads to the amygdala; this can produce an emotional response even before the person knows what they are reacting to, as in the “fight or flight” response. Pre-cognitive decision making.

0.2-0.5 seconds: Sensation
Most memories derive from events that included sights, sounds and other sensory experiences. The more intense the sensations, the more likely it is that the experience is remembered.

0.5 seconds -10 minutes: Working Memory – “Chalkboard Phase”
Short-term or “working” memory is like text on a blackboard that is constantly refreshed. Working memory is thought to involve two neural circuits around which the information is kept alive for as long as it is needed. One circuit is for visual and spatial information, and the other for sound.

10 minutes-2 years: Hippocampal processing
Particularly striking experiences cause neural activity that loops around coiled layers of tissue; the hippocampal neurons start to encode this information permanently by a process called long-term potentiation. The strongest information “plays back” to the parts of the brain that first registered it.

2 years onward: Consolidation
It takes up to two years for a memory to become firmly consolidated in the brain; the neural firing patterns that encode an experience are played back and forth between the hippocampus and the cortex. This prolonged, repetitive “dialogue” causes the patterns to be shifted from the hippocampus to the cortex. The dialogue takes place largely during sleep.

The Body By Banks Psych-Traps

Here are some of the things you might notice during a workout with Michael banks. I will explain the significance of each of these “Psych Traps.”

“Only 10 minutes!” – Michael keeps repeating this phrase throughout the workout. The result is that your mind remembers that the workout is short and sweet and can be fit anywhere into your day. Many times when people are just watching the workout the response is, “Hey… I could have already been halfway through!” They then immediately get up and start doing the workout.

In addition, the number 10 has certain symbolism. It is one of 4 perfect numbers (3,7, 10, 12) It also is symbolic of completeness and order and that they cycle is complete. It is the same number as the number of fingers and toes. Since the beginning we have grown up using our fingers to count. This is our simple math. Being able to use that kind of associative memory is a great “psych trap” for helping us feel that working out and being fit is childlike simple and easy.

10 repetitions per exercise – Based on the same symbolism, which repetitively reinforces the ease and simplicity of the program.

“Fun and simple” – Michael mentions the word fun and or simple at least 17 times in the first DVD workout. This is more than one repetition per minute. He keeps verbally repetitively reinforcing that this IS fun and simple. You are starting to see that Michael is using all of the senses to get all of your neuro-connections firing at the same time. This more easily reinforces and builds a new memory of fitness success or replaces a bad one.

“Relax!” – The word relax doesn’t seem to fit into a workout program. As a matter of fact most programs are doing the exact opposite. Yelling at you to “get off your butt!” These typical instructors are similar to an old school, hard-nosed Marine drill sergeant. Not effective at all for the majority of the marketplace. By telling you to “relax” your mind has hard wired memories attached to the word “relax”, and it instantly brings up the feelings of relaxation, which allows you to not feel like you are working hard when you actually are. It’s a more advance version of reverse psychology plus distractionary technique.

“You and I, everyday” – This is so personable of an approach that it helps people feel that Michael is there for them… there with them, supporting them everyday. He is talking to you saying, “I am here with you. It’s you and I… every day!”

“Wait! Stay there!” – This is a great technique that keeps you off balance psychologically and creates a push and pull situation in the mind. Several times during the workout right when Michael’s got you excited and you are ready to move to the next exercise… Michael tells you “Stop! Wait! I know you’re excited…” This verbal “psych-trap” reinforces the concept of relax and take your time, don’t push yourself and at the same time, makes you even more, want to push on. It’s brilliant!
“Take a seat!” – This is one of the biggest “psych-traps” used in Michaels programs. He uses this 6 times in his first DVD workout. From our earliest days we have heard the words, “Take a seat.” From our teachers, to any meeting or one-on-one situation where we are being instructed, we have heard the words, “Take a seat.” And every time we heard those words, we took a seat and we heard our minds say, “great… time to relax.”

Our minds are hard wired and our long- term memory that send chemicals to the brain that makes you feel like it’s over it’s time to chill or relax. An even more advanced version of reverse psychology and a distractionary technique. It makes the workout go by extremely quick and make you feel like you didn’t really workout at all. Then a little later that day, or the next morning… you start to realize, “Hey! I did workout! Let’s do that again!”

This is just a few of the “psych-traps” that Michael Banks uses in his fitness programs. His background in psychology really shows when you start to understand the breakdown of his unnoticeable approach to helping you create the kind of healthy life you desire. He truly is the best in the business.

Minutes of Magic

I just finished reading “7 Minutes of Magic” by Lee Holden a few days ago and it has prompted me to do a couple of things. That is a mark of a very good book, it prompts you to take action. First, I have tried the routines Holden outlines in this book, and I do agree with another review of this book that it does take longer than 7 minutes to do the routines when you are first learning them. However, that is okay, I am used to spending longer than 7 minutes each morning. I really like the routines, and I feel that by themselves for most people they will be very beneficial.

However, for me, I am incorporating Holden’s flows from this book with the morning exercises I already do that are based on teachings of Dan Millman, Pavel Tsatsouline, and other martial art/qi gong instructors I have had. Holden’s workouts fit very well with the kinds of exercise flows I’ve already been doing. (In fact, some of the same things he teaches have been in my routines) So, for me it has been invigorating to try different routines and to incorporate them into what I’ve been doing. My goal for the morning exercises is to loosen up my joints, warm up my core, especially lower back, and to energize myself for the day ahead. This is just what Holden’s routines do! I really like how Holden incorporates Qi gong, Tai Chi, Yoga and Western exercises into his routines, since that is how I approach things as well.

Normally my evening or after work routines incorporate aerobic exercise, weight lifting, martial art practice and a variety of other exercises. I will often do a little stretching late in the evening and a breathing or meditation session. I’ve been incorporating Holden’s PM routine into my training and enjoy it as a nice way to calm down late in the evening before retiring for the night. I’ve also looked at Holden’s other products and intend to learn more from him in the future, so yes this is a book I recommend.

The book starts out with a little about Holden’s training. I enjoyed this short chapter. As someone who has also lived in Asia to further my training, I found his story very interesting. I also liked the second chapter on East Meets West: Your Body, Mind and Spirit. It corresponded well with my own philosophies and I liked how Holden put it simply and to the point.

The next part of the book teaches the flows, or exercise series. There are several flows for the morning. Core Flow, Upper Body Flow, Lower Body Flow, Full Body Flow, Energy Flow, Breath Flow, and Mind Flow. Then the PM flows: Spinal Flow, Upper Back and Neck Flow, Lower Back Flow, Downward Flow, Seated Flow, Lying Flow, and the Joy and Gratitude Flow.

I really feel that incorporating these flows, or even modifying them if need be, will help a person have increased health, energy, and fitness. With this comes reduced stress levels and the avoidance of the illnesses that come with increased stress and inactivity of the body.

Part three of the book focuses on Living with More Vitality, and in this part Holden gives some good advice for living a more healthy lifestyle. He discusses exercise, especially walking. He has a short chapter on breathing. Chapter 7 is a short chapter on eating, not what to eat, but how to eat, especially chewing food more and eating less to lose weight and live longer. He also includes a quick chapter on drinking water. He finishes with chapters on meditation and sleep, and then throws in a bonus 7 minute routine for health and vitality.

All of the chapters are short, direct and easy to read. They do not include in depth information on the topics, but give enough to get most people started along a healthy way of living. For some, this book will act as a catalyst to send readers to further study the topics here, through more of Holden’s works or those of others on the same or similar topics.

This is a great start for many people, and following the routines will help anyone improve their health. For me and others, it is a good book of information to further our studies and incorporate new approaches into our own routines. I’m glad I bought this book and look forward to doing these routines and learning more from Holden in the future.

Fitness For Golf

You probably already know that to make a full and complete backswing you need to be flexible. I have played with college golfers recently and I noticed one thing in particular that helped them to drive the ball way down the fairway past me and everyone else. These young guys were very flexible and able to take the club back with a long and flowing backswing. Watching them made me wish for the return of my youth.

If you, like me, are still trying to get to where you can complete the backswing smoothly and comfortably with ease then you should consider a golf specific stretching and flexibility program.

As the golf fitness industry continues to grow more and more “experts” have come on the scene touting their version of a golf workout, fitness or stretching program. As with all purchases you should be cautious and make an educated decision about which program would be best for you.

With all the new voices in the mix, the golf stretching discussion has evolved into two different approaches to the subject. The choice you make is vital to your success.

Simply put the two types are “Dynamic Golf Flexibility and Stretching” or “Static Golf Stretching and Flexibility“. Knowing the difference is the secret to choosing the correct type of program.

Let’s discuss Dynamic Golf Stretching and Flexibility Exercises.

In order to achieve that smooth, full, complete and tension free backswing you will need to incorporate dynamic golf stretching and flexibility exercises in to your golf training program. The term dynamic refers to the motion of your body. In this case it the continuous motion of the exercises.

You see the golf swing is dynamic, a continuous, coordinate movement of the body. It only makes sense that an exercise program designed to improve your golf swing would be dynamic in nature as well.

You may be thinking that stretching exercises follow the pattern of “make this move, hold for awhile, repeat 5 times, move on to the next”. Those would be static exercises rather than dynamic and by now you understand that static exercises won’t improve your golf swing flexibility.

What you want are dynamic golf flexibility exercises like a lunge with a shoulder turn. This involves the entire body, both upper and lower body, in a coordinated move just like your golf swing.

That is just one of many simple yet very effective golf flexibility and golf stretching exercises you can use to develop a better golf swing. A swing more like those young college golfers we talked about earlier. You will add power and distance unlike anything you have ever known to your golf swing. Your foursome won’t know what hit them, unless you tell them.

If you are as hungry as a bear for more distance with every club then please consider improving your flexibility through a dynamic golf stretching and flexibility program as the best way to satisfy that hunger.

Build Your Home Fitness Center

Many folks feel like they must sign up at their local fitness center to maximize their workout sessions. One of the main reasons for this feeling is that people do not realize they can piece together a very effective home gym and only spend a fraction of the money doing so. This article provides several suggestions for exercise equipment that can easily be integrated to create an excellent home gym.

Dumb bells, Elliptical Trainers, and exercise balls as well as other home gym machines are sold online. You can visit the Internet to find a wide variety of discount home gyms. Using fitness and exercise balls, you can stay fit and healthy. The exercise balls offer you a way to enjoy exercise during each workout. Fitness or exercise balls come in a variety of colors and size.

If you are thinking about buying one of the exercise balls, it is important to choose the right size for your weight and height. Discount fitness machines, such as the Elliptical trainers offer you a great way to start a low-impact cardio workout. Elliptical trainers include the Fitnex light commercial Elliptical machines and the Endurance 7 HRC Premium models. You can view images online, and compare the machine with other home gym machines.

Build a weight collection by adding dumbbells, plates and bars to your home gym collection. You can incorporate a multitude of exercises using dumbbells, plates and bars into your exercise. They make great items to add to your home gym collection while only taking up limited space. Online you will find a variety of dumbbells including the Neo-Hex Neoprene Fit bells, sold steel dumbbells, the 2-pound vinyl set, and York rubber hex dumbbells.

Ab-equipment sold at discount stores online includes the Corfit abs trainer, AB crunch harness adjustable sit up board, and best fitness Ab board. You can choose from a range of AB equipment online to add to your gym.

The BF-48 Valor Olympic bench will make a great fitness piece to add to your home machines. There is something for everyone sold online including treadmills, spinners, AB balls, steppers and stair climbers, recumbent bikes, rowing machines, exercise bikes, Elliptical trainers, and more.

If you intend to do aerobics at home, take time to check out the exercise mats. Exercise mats are believed to be one of the most valuable assets to add to your home gym. Trainers that incorporate Hatha Yoga into their workout scheme will need an exercise mat. Sticky mats are one of the many exercise mats to consider. Airex, Yoga mats, TKO Yoga sticky mats, and other styles are sold online.

The bottom line is that there are a multitude of various home gym accessories one can acquire to build a complete home fitness center right in their garage or basement. While the various pieces may cost a little bit of money to acquire, in the long run you will save money over a traditional gym membership.

Easy Workout For Mothers

When you are a mother the last thing you think you have time for is a workout. You ask yourself where a workout fits in between school plays, the kids sport activities, making dinner, laundry, dishes and the million other things on your 4 foot long to-do list. The reality is you do have time for a workout, and in fact are probably getting exercise throughout the day just doing daily chores. Try some of these ideas for an easy to do workout for mothers.

Use You Daily Routine

Why not implement a workout into you daily routine? The easiest way to do that is to incorporate it into your day. Instead of driving 3 blocks to get toilet paper on your to-do list you can choose to walk or jog to the store. This may also help you from making impulse buys that you do not need.

Ways to Work a Workout into Your Day

If you get into the routine of walking or jogging to a nearby store for small items on your to-do list you can surely find other easy ways to workout throughout your day. Set aside time for a family walk. Instead of using an elevator you could take the stairs. While you are doing daily chores around the house wear wrist and ankle weights-yes it works.

Another great way for mothers to do a workout is to have a neighborhood workout for mothers group. If you are affiliated with a church make a group to help others workout and keep you on your regimen. These simple easy to do workout for mothers can dramatically change the way you look at exercise.

Traditional Ways to Implement a Workout

Join a gym-all mothers need time to themselves. Joining a gym can be a great way to alleviate stress and keep your mind and body in shape. A workout for mothers is much more than an exercise regimen, it’s a way to distress, relax and have time without doing something for their family. A mother’s workout can be considered their “me” time. Too many mothers do not take time for themselves.

Joining a gym can also help mothers meet new people and network with other mothers while improving their health. Just because you are a mother doesn’t mean your social life should end. Having other mothers that work out with you has several benefits; the first of which is support. Support can be the difference between succeeding and failing. The second most important benefit to having others to workout with is knowledge; mothers that share workout tips have a better success rate.

How to Start a Workout for Mothers Group

There are several ways to start a workout for mothers group. Start with friends and family. You can branch out to church members and social groups such as mommy and me groups. Next try starting a new workout for mothers group at your local gym. These simple easy to implement tips can be the difference between succeeding at your workout and failing.

Improve Your Fitness

All over the world people are increasingly conscious of health. We can rest on the fact that the most important things in life is to keep in shape and to lay out, in a sense enjoy things in life. Keeping fit means recapturing the days of your youth and the enjoyment of life in those days. A man would do anything for the sake of keeping himself young. Despite all types of treatments and surgeries which is a booming market, people continue to trust the natural believe of remaining fit, i.e., by exercising regularly and maintain a workout routine. It is very necessary to train, which takes care of all aspects of a good body.

There are various benefits derived from regularĀ training fitness. Workouts succeed in relation to the physical needs of the body, if regularly observed, your body will obtain the desired shape. Major benefits of training programs are reducing the weight of a bulky body to the right proportion and increasing power in the body. That translates into a lower risk of diseases, helps reduce body fat and finally gives the body an attenuated form. Not only this but workouts helps with depression and insomnia by helping improve how you feel physically and spiritually. Increase self-esteem and get more energy to the body with workouts and fintess.

Fitness training also helps to increase the metabolism of the body, which means with more muscles, more calories in the body are used. The training helps to increase the shape of the muscles of the body, that increases the need to burn calories. To maintain metabolism levels we may opt for training fitness and some aerobic activities. Exercising not only helps maintain a strong and toned look but also contributes to maintain peace and mental content. It also helps reduce the symptoms of menopause, heart disease and maintains the level of cholesterol. And it gives the body a more attenuated look and feel, which not only looks strong but is stronger than it looks.