Accountability is willingness to stand in responsibility for your actions and choices. It is having integrity in when we say we will do something we actually follow through with the plan of action. When we make mistakes we do not seek to hide it or run away from it, we have the willingness to face it no matter how big or small of an issue is. We are open to what lessons it brings us and ready to make amends. Accountability, is when people rely on another person to keep them held responsible for their actions, and will be tough on the person when needed. We are guided by our highest standards.
“Always take 100% responsibility for any activity you’re involved in.”
Gay Hendricks & Kate Ludmen, The Corporate Mystic
The Practice of Accountability
I take responsibility for my choice daily.
I have the humility to face my mistakes.
I am a lifelong learner.
I make amends.
I weigh both positive and negative outcomes.
I live up to my sense of justice.
“I am thankful for the gift of Accountability, It is my moral high ground”.
Accountability at the Gym
Accountability, is important to specifically achieving fitness goals. The key is consistency with your routine and diet. And without accountability, it’s hard to be consistent with a partner or by yourself. You and your accountability partner, or partners, need to set attainable goals for yourselves and reward yourselves accordingly.
How does the Virtue of Strength Motivate and Inspire me to be a Healthy Person?
Strength is the internal power to withstand anything that comes in your direction, good or bad. It’s our capacity to endure in the midst of test. We grow in strength as we tackle life’s challenges with the courage and determination to move forward. We deepen in strength we when choose to gentleness and practice patience. We stay strong when we recognize that suffering is what makes our life come together, not to make us unhappy but to change us for the better with grace.
“A person’s character can not be developed fully with ease and quiet. Only with trial and suffering can ones soul be strengthened to the fullest. Have a vision, ambition inspired, and success will be achieved.” Helen Keller
The Practice of Strength
I have the power to endure my test.
I willingly free the challenges of my life.
I have the courage to persevere.
I cultivate gentleness and patience.
I understand the purpose of suffering.
I trust the value of transformation.
” I am thankful for the gift of Strength, it empowers my soul.”
Strength At the Gym
Make the right diet routine and training plan, and get the most of your gym sessions, by following the knowledge, persistence, resistance, simplicity and patience, which equals Strength in your mind and body.
A face mist, deodorant, tinted moisturizer, a dry shampoo, body wash, and definitely a bottle of water. Anything else you can fit in would be bonus.
What are the best foods to eat before working out?
It’s best to eat carbs and protein before a workout and protein within an hour after your workout. Before your workout: eat healthy carbs, hydrate with water. Not fueling up before you work out is like driving a car on empty. You also won’t have enough energy to maximize your workout and you limit your ability to burn calories.
Ideally, fuel up two hours before you exercise by:
Hydrating with water
Eating healthy carbohydrates such as whole-grain cereals (with low-fat or skim milk), whole-wheat toast (without the fatty cream cheese), low-fat or fat-free yogurt, whole-grain pasta, brown rice, fruits and vegetables
Avoiding saturated fats and even a lot of healthy protein — because these types of fuels digest slower in your stomach and take away oxygen and energy-delivering blood from your muscles
If you only have 5-10 minutes before you exercise, eat a piece of fruit such as an apple or banana.
What are the biggest mistakes people make at the gym?
The biggest mistake people make at the gym is not understanding how to use the equipment. They perform exercises improperly and end up injuring themselves. So don’t be afraid to ask a professional how to use the equipment.
Which is better for your body and why: Yoga or Pilates?
That depends, it’s a personal thing. If you have lower back issues, I don’t advise yoga because of the stress on your lower back in some of the positions. Yoga is great for stretching, and Pilates is better for strengthening your entire body.
How Often Should I Work Out/Lift Weights?
People should generally exercise 20 to 60 minutes, three to five days a week for health/fitness. Exercising only three days a week may be enough for previously sedentary people to improve their fitness, but it will take more exercise to see further improvements. Improvements in aerobic power, cholesterol levels, body composition and cardiovascular health are all augmented the more often you exercise.
Be more encouraged to do cardiovascular exercise as often as they can. However, there is nothing wrong with lifting weights every day, just as there is nothing wrong with running every day. Muscles do not know the difference between lifting weights or running; the only thing muscles know how to do is to contract to overcome a resistance. Whether your clients need to lift weights every day depends on their fitness goals. For basic gains in strength, your clients need to lift weights only two to three times a week. For more advanced clients, lifting weights more often is fine, and the training program can be organized using easy and hard days, just as with cardiovascular workouts. Keep in mind that some experts recommend not working the same muscle groups two days in succession, in order to give the muscles time to adapt.
Why Are My Muscles Sore After a Workout?
Soreness results from high force production when an exercise is new or a load is greater than normal. Furthermore, eccentric muscle contractions (in which the muscle lengthens, as when lowering a weight) cause more soreness in the days following the workout than either isometric contractions (in which the muscle does not change length, as when holding a weight) or concentric contractions (in which the muscle shortens, as when lifting a weight). This soreness in the days after exertion is called delayed onset muscle soreness. Soreness typically increases in intensity during the first 24 hours post exercise, peaks in the next 48 hours, then subsides within five to seven days after the workout. As you adapt to the training load, their muscles will be less sore following a workout.
What Is the Difference Between Weight Machines and Free Weights?
Ignoring the effect of gravity in creating resistance during all movements, free weights (dumbbells) keep the resistance on the muscle constant throughout the joint’s range of motion (ROM), while weight machines use variable resistance, with the resistance changing throughout the ROM. Machines have geometrically shaped cams that change the torque required of the muscles by changing the lever arm of the resistance force (external weight) or the applied muscular force. Machines place more stress on the muscles at the angles at which muscles can produce greater force. Since there are points in a joint’s ROM where the muscle is stronger and points where it is weaker, and the amount of weight your clients can lift is limited by their weakest point, free weights serve only as a strong enough training stimulus for the weak joint positions. With machines, the load changes to provide optimal resistance throughout the entire ROM.
On the other hand, movements using free weights occur in a three-dimensional plane, while most weight machines allow movement only in a single plane. With machines, the movement is guided, so only the major muscles required to perform the movement are used. With free weights, the added task of balancing the weights in the three-dimensional plane recruits other functional muscles that machines do not recruit. If your new to weight lifting should probably begin with machines to train the major muscles, and then use free weights to train more specific movements.
Should I Take Dietary Supplements?
No, you do not need dietary supplements unless you have a documented vitamin deficiency or you do not eat a balanced diet. Using supplements as an alternative to a sound diet can lead to serious deficits in the consumption of other nutrients. It is always healthier to acquire vitamins and minerals from food than to obtain them from a pill. However, serious vitamin deficiencies do occur in a small proportion of the population and supplements are useful for making sudden improvements in vitamin status.
Supplements for losing fat or building muscle are rapidly becoming popular. Claims that “fat-burning” supplements will decrease body fat by increasing either mobilization or oxidation of free fatty acids (FFAs) are faulty at best. Untrained individuals have a greater ability to mobilize FFAs than they do to oxidize them. Therefore, supplements that increase FFA mobilization are not of any value for untrained people. For supplements to directly enhance FFA oxidation, the insulin response to the carbohydrates in those supplements would need to be eliminated (since insulin inhibits fat oxidation), and this is unlikely. Exercise alone increases the muscles’ capacity to oxidize FFAs.
For those who eat a good balanced diet, The few supplements whose muscle-building potential is supported by research (e.g., creatine) are effective mostly in elite athletes who have undergone many years of training.
Should I Do Cardio First or Weight Training First?
Many think that performing strength training before cardiovascular exercise will augment the amount of fat used during the cardio workout, because the strength training will deplete the muscles’ store of carbohydrates (glycogen). Strength training, is not likely to deplete glycogen stores. A lot of the workout time is spent resting between sets, and exercises. Even if you tried doing a strength workout that is long and intense enough to accomplish this task, exercising in a glycogen-depleted state has many negative consequences, including an increase in acidic compounds produced in response to low carbohydrate levels, low blood insulin, hypoglycemia, increased amino acid (protein) metabolism, increased blood and muscle ammonia and a strong perception of fatigue. Currently, no research shows that strength training immediately before a cardio workout increases the amount of fat used during the cardio workout, or vice versa. Most likely, the intensity of the activity, not the mode of exercise, determines the “fuel”—either fat, carbohydrate or protein—that is used. However, if you are to strength train first, it is possible that muscle fatigue incurred from the strength training could cause them to decrease the intensity of their subsequent cardio workout, thus leading them to expend fewer calories over the workout as a whole.
If the primary goal is to increase aerobic endurance or lose weight, then you should perform cardiovascular exercise first. If the primary goal is to increase muscular strength, then the client should perform strength training first. Basically, in order to get the most out of the workout, the client should perform the most important type of exercise when he or she is not fatigued. Because many people want to lose weight and increase muscular strength, alternating the order of the workout during different cycles of training is one way to satisfy both goals.
How Do I get A Flat Stomach?
Take a good look at your genetics, believe or not but they play a role also plays in whether or not you can obtain a flat stomach or a “six-pack” look to their abdominals. Having said that, two types of exercise can help: strength training and cardiovascular exercise. The abdominals are just like any other muscle group: For their definition to become visible, they must grow larger and the fat that lies over them must decrease. What makes the definition of the abdominals so difficult to see is that they are situated in the area of the body that contains the most fat. Strength training the abdominals is only half the story. You will get a flat stomach only if they combine strength training with cardiovascular exercise to get rid of the fat. Most clients do not do nearly enough cardiovascular exercise to decrease their body fat percentage to a point where they would see their abdominals. Even when the aerobic exercise stimulus is adequate, the role of diet must be looked at. All people with a flat stomach or six-pack have a very low percentage of body fat.
Abdominal crunches are just as effective as any piece of equipment to train the rectus abdominis muscle, the main muscle in the abdominal region. As you improve the abdominal strength, they can make crunches more demanding by performing them on a movable surface, such as a resistance ball.
If I Lift Weights, Will I Get Bigger Muscles?
Individuals will get bigger muscles (hypertrophy) it depends on three basic factors: genetics, gender and training intensity. Genetics is mostly manifested as muscle fiber type; people with predominantly fast-twitch fibers acquire larger muscles more easily than people with predominantly slow-twitch fibers. In relation to gender, males acquire larger muscles than females do, because males have greater amounts of testosterone and other sex hormones that influence protein metabolism. Females experience less muscle hypertrophy with strength improvement than males do. It’s the training intensity is the only factor you have control over.
Hypertrophy, results from an increase in the number of contractile proteins (actin and myosin, produced by the body in response to training), which in turn increases the size of the muscle fibers. If the training goal is hypertrophy, the load lifted should be at least 80 percent of the one-repetition maximum, as a general guideline. If you’re not interested in developing larger muscles, keep the load less than 80 percent. Hypertrophy, can be stimulated any time the training intensity is high enough to overload the muscle. Thus, in an unfit client who has never lifted weights before, 60 percent of 1 Rep Max. may be enough to cause slight hypertrophy, especially if the client is predisposed to hypertrophy by having a large proportion of fast-twitch fibers.
There is no good ways or pills to lose fat. Each person will respond differently to a training program. There are some principles behind fitness and you can get a professional trainer that will apply and design their clients’ programs based on the person’s goals.
Activities that incorporate many muscle groups and are weight bearing use more calories per minute and are therefore better suited for fat loss than non-weight-bearing activities that do not use many muscles. To decrease body fat percentage, your clients do not necessarily have to use fat during exercise. Much of the fat from adipose tissue (as opposed to intramuscular fat, which is primarily used during exercise) is lost in the hours following exercise. Moreover, the amount of fat lost after a workout depends, in part, on the exercise intensity during the workout. Also eating has a huge impact on your weight management. Eat lean and clean and you will get the results you want.
How does the Virtue of Caring Motivate and Inspire me to be a Healthy Person?
Caring is giving tender attention to the people and things that matter to us. It is being a compassionate witness, listening to another wholeheartedly and without judgment. We show that we care with thoughtful acts and kind words. When we do a careful job, we give it our best effort. We are not indifferent to things that matter. We care deeply about the principles we believe in. Caring is a sign of love. When we care for others, we notice how they feel and what they need. When we care for ourselves, we have more to give to others. Caring is a gift from the heart.
“One who cares, listens”
The Practice of Caring
I take an interest in others and listen deeply.
I look for ways to be considerate and helpful.
I am gentle and loving with anyone and anything placed in my care.
I give excellence to whatever I do.
I am passionate about my beliefs.
I take good care of myself.
I am thankful for the gift of Caring. It helps me to express my love.