There are So many things that can get in the way.

Cooking for the kids, stressing over bills, the 9-5 is terrible but you need to the pay the bills, so you stress some more, can’t find the time between work and all that life delivers to you on a daily basis.

Your not on your own, everyone goes through it. Everyone has timing issues right?.. but everyone has the same amount of hours in the day right?

So why can’t you seem to find the time to get yourself into shape.

I guess you favour excuses more than you do results.

Of course life gets in the way because you have not integrated fitness into your lifestyle. It’s more like a job that you hate but you have to pay the bills.

So mentally your not even in a good mental space before you get into your fitness routine.

Your dreading every session rather than looking forward to it.

Your fitness regime should be like breathing, a natural part of life.

When we are kids we do nothing but run around all day long, as we get older life gets in the way because you begin to put everything else before your health.

If you don’t have your health you don’t have anything.

So what ever you do.

Start now, do something – get moving.

I don’t have to tell you the benefits of a bit of exercise, you’ll feel the difference straight away.

When you hit your workout remember pain and suffering is your friend, don’t give up because it hurts a little, your bodys telling you to push further.

Break barriers and emerge victorious.

Until your next session.

Strength speed and stamina have improved vastly and im sure you can see from the video shes enjoying ever bit of the pain & suffering she’s getting right now.

The usual pain & suffering.

Come join us.

If you really want to shed some pounds increase vitality and achieve a kick-ass body, the Sunday fitness class is a must.

I think opponents will think carefully before the enter any competition of which we are involved in.

Big thank you going out to all our supporters and everyone that came to watch, and a massive shout out to all the Sports Studios students, your kicked ass.

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But when it comes down to it, I think its how we work or even relax, for that matter that triggers stress.

Ever been stressed even when you’re well relaxed and bored?

I know I have…..

….there’s just this non- stop mental chatter going on you know what I’m talking about.

I need a new job…… what am I going to eat tonight…….my boss is pissing me off…..I like that dress…. I need a holiday……does my bum look big in this….what am I going to feed the kids tonight….damn tax man….I need to go gym…..but I haven’t got the time….what am I doing this weekend…

Wooooo…..hold on there…

It’s unavoidable sometimes but it’s important to find ways to decrease and prevent stressful incidents and decrease negative reactions to stress.

Stress is a energy drainer, and an indication that something is not right.

Your mind and body are asking you to take a look within and solve the current issue not run away from it like some scared little girl.

Let’s look at a few things that can be done to ease and eradicate stress.

Managing time

Time management skills can allow you more time with your family and friends and possibly increase your performance and productivity.

This will help reduce your stress.

· Save time by focusing and concentrating, delegating, and scheduling time for yourself.

· Keep a record of how you spend your time, including work, family, and leisure time.

· Prioritize your time by rating tasks by importance and urgency. Redirect your time to those activities that are important and meaningful to you.

· Manage your commitments by not over- or under committing. Don’t commit to what is not important to you. (Important)

· Deal with procrastination by using a day planner, breaking large projects into smaller ones, and setting short-term deadlines.

· Examine your beliefs to reduce conflict between what you believe and what your life is like.

Build healthy coping strategies

It is important that you identify your coping strategies.

One way to do this is by recording the stressful event, your reaction, and how you cope in a stress journal.

With this information, you can work to change unhealthy coping strategies into healthy ones, those that help you focus on the positive and what you can change or control in your life.

NOTE: You cannot control life, but you can control how you deal with it.

Lifestyle

Some behaviours and lifestyle choices affect your stress level. They may not cause stress directly, but they can interfere with the ways your body seeks relief from stress.

Try to:

· Balance personal, work, and family needs and obligations.

· Have a sense of purpose in life.

· Get enough sleep, since your body recovers from the stresses of the day while you are sleeping.

· Eat a balanced diet for a nutritional defence against stress.

· Get moderate exercise throughout the week.

· Limit your consumption of alcohol.

· Don’t smoke.

Social support

Social support is a major factor in how we experience stress.

Social support is the positive support you receive from family, friends, and the community. It is the knowledge that you are cared for, loved, esteemed, and valued.

Protect your environment like your life depended on it, if your hanging around useless energy sucking people all day, don’t expect to be the brightest bee when you arrive home.

Interrupting thoughts

When an event triggers negative thoughts, you may experience fear, insecurity, anxiety, depression, rage, guilt, and a sense of worthlessness or powerlessness.

These emotions trigger the body’s stress, just as an actual threat does.

Dealing with your negative thoughts and how you see things can help reduce stress.

· Thought-stopping helps you stop a negative thought to help eliminate stress, replace negative thoughts with positive ones.

· Problem solving helps you identify all aspects of a stressful event and find ways to deal with it.

· Changing your communication style helps you communicate in a way that makes your views known without making others feel put down, hostile, or intimidated.

This reduces the stress that comes from poor communication. Use the assertiveness ladder to improve your communication style.

At the end of the day we all get a bit stressed life deals us so many different cards, but that’s just life.

Life deals us these cards to see how cope, just look at every situation negative or positive as a test, a test for you to improve upon the great individual that you are…..

…if we’re not growing emotionally and physically then wants the point.

Life is what you make it;

You’ve probably heard it a hundred times……but it truly is.

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The 300 workout is legendary, having been featured in Men’s Health and on ESPN. Everyone’s looking for the 300 workout on the ‘Net. So I made a mini-version of the workout for the average guy and gal.

But first, here’s how the original 300 Workout goes…but don’t try this at home…

a) Pullups – 25 reps
b) Deadlifts with 135lbs – 50 reps
c) Pushups – 50 reps
d) 24-inch Box jumps – 50 reps
e) Floor wipers – 50 reps
f) 1-arm Clean & Press with 36lbs Kettlebell – 50 reps
g) Pullups – 25 reps

And remember, there is NO scheduled rest between exercises.
Although eventually, you’ll slow down.

I tried this workout last week and managed to get it done in only 19 minutes and 7 seconds. But what about a 300 workout for you?

Fortunately, this workout can easily be changed.

Appropriate exercises can be subbed in, and we can drop the number of reps down to 100, 150, or 200 – still making for a total body challenge.

For example, you might do this 200-repetition workout – this is
great for a man with moderate fitness:

5 Chinups
20 prisoner squats
20 pushups
100 Jumping Jacks
30 Bicycle Crunches
10 decline pushups
15 bodyweight inverted rows

Optionally, you could do 100 reps of rope jumping to finish off 300 total reps.

An intermediate woman could do a 150 rep workout:

5 Bodyweight Inverted Rows
10 Bodyweight Sumo Squats
15 bodyweight squats
15 Pushups (doing as many regular pushups, followed by kneeling)
50 jumping jacks
10 spiderman climbs
20 reverse lunges
25 bicycle crunches

Add in 50 rope skips for 200 total repetitions – or 150 skips for a full 300.

Tough, but fair. So you can do your own version of the 300 workout and build your own Greek God or Greek Goddess body. Work with a trainer to come up with other ideas. And always, train safe.

Don’t train like this everyday. Just use one of these workouts once every other month as an extra challenge.

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Taking the time to choose smart ab exercises will save you not only gym time, but a great deal of frustration as well. In this article we will discuss the best lower ab exercises and the best home ab exercises as well.

The best movements for the abdominal muscles are going to be ones that reduce your overall stability.

The reason for this is because this will require all your muscle tissues, even the ones deep within the core, to contract in order to maintain balance.

When you perform regular sit-ups, for example, they are really only going to target the more superficial muscles; one that will still help, but not get you near the results you could be seeing.

So what ab exercises are ones that reduce your balance?

Basically, anything done on an unstable surface is going to get the job done. This would include movements such as walking across a balance beam, performing one leg squats, one arm shoulder presses, or bent over dumbbell rows standing on one leg and of course, utilizing an exercise ball for any laying abdominal movement you perform.

Working on a BOSU ball and stability ball ab exercises are also excellent options. As long as you have a set of free weights and stability ball then these would qualify as your best home ab exercises as well.

By far the most effective lower ab exercises are hanging leg raises while you use your lower abs to rotate your pelvis which is the secret to performing this effectively.

Lying leg raises on a 45 degree incline and cable crunches are also rock hard ab exercises.

Another area you might want to venture into with your ab exercises are those that utilize heavy weights.

While this will not necessarily get you ‘cut’ so that all your individual muscles are showing – that takes having low levels of body fat, what weighted movements will do is help further build the muscle tissue and make your abs “pop”.

The more muscle mass you have, the faster your metabolic rate will then be, so in an indirect way, that could in fact help you burn off excess body fat.

Furthermore, doing weighted movements will also increase your strength greatly, reducing the risk of injuries from any other type of exercise you may attempt. Weighted ball crunches with a stability ball on your chest is my favorite home ab exercises.

When choosing when to perform your ab exercises, if you are looking for performance, do them on a separate day from all your other work. Just like any muscle group, you want to be fresh when you do them.

If, on the other hand, you are more just doing them to help build some strength, but more to round out your exercise program, then you should be doing them at the end of your workout session.

This will prevent them from fatiguing early, because they are going to be predominately used in all the other lifts you perform (heavy squats for example).

In many cases this rule can be bent though.

For example, if a client comes to me and their abs are the weakest muscle group then performing them at the end of the workout makes no sense because they will be pre fatigued from the workout and you will not be able to train them as intensely so prioritizing your abs at the start of the workout can become the exception in this case.

So, next time you are creating your workout and are picking out ab exercises, keep these points in mind.

Having good dedication to performing these exercises on a regular basis and then following a clean diet based around raw vegetables and proteins are the two main components to developing that six-pack you’re hoping for.

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