How to Get in Shape without Sweating

Tips: How to Get in Shape without Sweating

Tip #1: The *Brazilian move*.

The good thing about this move is that you don't need to go a gym to do it, you don't even need to find time in your day. Why?
Because you will do this move while you brush your teeth!

How does it work:

Standing straight in your bathroom, bend your knees slightly.
Tilt your hips forward while contracting them, then pull them back.
Remember to make a very strong squeeze when you finish the forward move.
As you brush your teeth a minimum of twice a day, that's 6 minutes a day of Brazilian move.
Along with a healthy eating, this will guarantee you will get a nice rear for this summer, yeah!

Tip #2: Use your Hands!

There are some chores you would be better off doing by hand!
For instance, washing dishes by hand will burn 78 calories per half hour.....
Knowing that a pound is about 3,500 calories, and assuming you will wash dishes half an hour over 45 days, you will have lost 1 pound without knowing it....(translated on a year, this amounts to about 8 pounds!)

Tip #3: How to get your 60 minutes of accumulated exercise a day….

The General Surgeon's orders are to get 60 minutes of accumulated exercise per day (this can be sliced up into 6 small walks without any problem).
Beside burning calories, when you walk you will build the big muscles of your lower body.
Muscle tissue uses up more calories to maintain than fat, even at rest.
Again, you don't have to go for a 60 minute walk if you don't fee like it.
You can slice it up into 4x15 minute walk:
-1- one at home when you wake up (will also help wake up even more :o)
-2- two at lunch time to go to your lunch place and to come back (just select a place that's 15 minutes away from your office)
-3- one in the middle of the afternoon to help you remain focus until the end of the day.

Tip #4: Manage your food cravings by being proactive!!!

Your body produces endorphins when you do aerobic exercise -- which means getting your heart rate up for at least 20 mn.
Aerobic exercise produces endorphins, body chemicals that induce euphoric and pleasurable feelings. These are the same chemicals produced in response to eating fat/sweet foods.

Tip #5: Improve your posture

This is a great exercise to improve your posture hereby making you look great when you walk, when you are on the beach, when you enter a business meeting room.
On a yoga mat, stand straight.
Breath a few times: inhale, exhale, inhale, exhale slowly.
Tuck your toes under and push back into a low squat, with fingertips lightly touching the floor.
Drop your chin so it's relaxed toward the chest.
Slowly rise from the squat position by pushing your heels toward the floor until your torso hangs froward and down.
Keep the knees slightly bent and aligned over the center of each foot.
Breathe, relax the upper body, and hang like a rag dool.
Inhale in that position.
Exhale as you engage your powerhouse and slowly roll up to a standing position.
When you are standing, straighten your knees with your arms relaxed at your sides.
Inhale once again, and as you exhale, rise slowly to balance on the balls of your feet.
Breathe, relax the shoulders, and maintain this balance for several seconds.
You can do this exercise 3 times each time you finish a work out.
It may sound complicated by reading this text; I suggest you print this tip, take it with you wherever you do your workouts, do it once with the paper and once you have understood the move, re-do it without reading.

Tip #6: Easy 6-pack abs

I have been doing 100 abs a day since I was a teenager. As a result I have a
6-pack without having to sweat over abs sessions at the gym.
Those who know my approach to body strengthening know I am a *lazy* person when it comes to getting in shape.
How long do 100 abs take to perform? Depending on the move and the speed with which you do them, it will take you anywhere between 90 seconds to 3 mn.
Hardly un-squeezable!
You don't really need to warm up before such a short session therefore you can decide when to do them without having to re-arrange your day around this very very short session.
Suggestions per day:
20 straight crunches (your hand supporting your head, not lifting it).
20 straight crunches with a stop of one second at mid- raise.
40 bicycle moves alternating right elbow/left knee and left elbow/right knee.
20 seconds in the V-Pilates position: you rest on your bottom in a balanced position with your legs straightened out and your arms reaching out straight and parallel to your legs.
This sequence allows for deep abs (V-Pilates), superficial abs (crunches) and obliques (bicycle) to be worked on every single day.

Tip #7: Short is good!

As part of My Private Coach weight loss approach, mini- workouts (or MetaBoost as I call them) can do wonders for those who don't feel like sweating for hours in a gym.
"Something is really better than nothing. If I come in and I can work out vigorously for 30 minutes, I would consider giving it a try," said Dr. William L. Haskell, an exercise researcher and professor of medicine at Stanford University. The express workouts typically require only one set of 8 to 12 repetitions instead of the 2 or 3 sets of 8 to 16 repetitions that physiologists recommend for an optimum workout. " Copyright the Associate Press - 12/15/2003
Still, these MetaBoost workouts should come in addition to the daily 60 recommended minutes of accumulated exercise.
Write to info@myprivatecoach.com if you wish to receive FREE MetaBoost cards.

Tip #8 : 10,000 steps a day keep the doctor away!

Invest in a pedometer and make sure you are getting these famous 10,000 steps I have been brainwashing you for the past weeks!
10,000 steps start when you wake up. Wear your pedometer on your waist a all times.
10,000 = 3 miles = 300 calories approx (a little bit less than a bagel).
Take advantage of all opportunities to walk: choose your lunch place 10 mn further, get off the bus 1 stop before, take a 5 mn break every hour or so and go a *around the block walk*. Everything counts towards this daily goal.
You will not lose weight (this is not enough really) but you will prevent new pounds from accumulating and you will improve your general health.
No sweating required!

Tip #9: Invisible chair day

Each time you get to be by yourself, sit against a wall without a chair and hold the position for 1 minute.
Try to do this 3 times a day.
This count as a strength exercise and will help shape nice thighs.
Feel free to apply this tip on other days as well!

Tip #10: How to get a really flat stomach with no abs work

Each time you walk, think about sucking in your stomack (lower and upper part).
This will work deep abominal muscles that NO crunch work can reach.
This will help you get a REALLY flat stomach.
No sweating required!

Easy Steps to Help You Lose Weight

Easy Steps to Help You Lose Weight


When loosing weight, most of us don't have the time to drastically change our lifestyles. We need a practical and convenient way to integrate effective habits into our daily lives. The following steps are easy and practical ways to get you on the track to loosing weight and feeling better.

1. Drink Water! Water doesn't just help quench your thirst. All metabolic processes within the body utilize H2O and drinking plenty of it helps your body function optimally. It also helps you feel your best---many of the common daily headaches and fatigues we experience can result from a lack of water intake.

2. Eat Breakfast! Many Americans fail to realize the true value of a morning meal. It not only boosts energy for the long day ahead, but keeps your metabolism regulated. Skipping a meal can put the body into "survival mode" which means that it actually begins storing and saving fat as opposed to burning it.

3. Exercise! There is no easy way around it: successful and sustained weight loss requires a commitment to physical activity. The best way to be loyal to physical activity is to work it into each day. Take a small part of each day to go for a walk, do aerobics, do yoga, or whatever other type of activity you enjoy. Mix it up so that you don't get bored with it. Soon, you will not only get used to it, but you will feel better too!

4. Choose Variety! Don't let popular dieting trends fool you: Carbs are good for you too! In fact, carbohydrates are what your brain run on and are very important for proper body functions. Following a high-protein diet over a long period of time can not only cause headaches, but also places considerable stress on the kidney. The important thing is to eat a variety of foods. This includes fruits, vegetables and even carbs. Just remember to be smart about the types of carbs you eat:: whole wheat instead of white.

5. Eat Slowly! We all get in a hurry from time to time, but it is important to take the time to listen to our bodies. Eating quickly doesn't give our bodies time to tell our brains that we have eaten enough. Consequently, we continue eating and are left filling stuffed and bloated. Eating more slowly allows us to recognize when we actually have eaten enough and stop—it also helps us savour and enjoy the food we do eat.Essential to loosing weight is giving our bodies what they need. This means drinking plenty of water, eating timely and proper meals, staying active, and giving our body the time to tell us when it is full. Our bodies will reward us for our attention.

What Is Yoga?

Yoga is a science of health and spirituality that originated many thousands of years ago in India. The ancient yogis sought to harmonize the body, mind and soul in an effort to achieve health, long life, and ultimately, enlightenment. Thus, the Sanskrit word yoga means union with or to join. This union with the divine is achieved through the disciplined practice of specific exercises, meditation and breath work. Yoga is essentially a lifestyle, dealing with all the aspects of our being. The physical postures, or asanas that are widely perceived as yoga, are just one aspect of a very profound science of life. The Eight Limbs of Yoga, articulated by C.E. Patanjali in the Yoga Sutra, describe the eight aspects of a yogic lifestyle. These aspects guide the yogi on a path self-development to harmonize the body, mind and spirit and attain enlightenment. The Eight Limbs of Yoga The first limb, yama, focuses on one's behavior in the world and attitude towards those around him or her. The five yamas are: ahimsa or nonviolence, satya or truthfulness, asteya or non-stealing, bramacharya or non-lust, aparigraha or non-possessiveness. The second limb, niyama, refers to one's behavior and attitude towards oneself. There are five niyamas: sauca or cleanliness, santosha or contentment, tapas or austerity, svadhyaya or study of the sacred text and of oneself, and isvarapranidhama or living with an awareness of the divine. Asanas or physical poses are the third limb. Asanas are designed to bring strength, vitality and relaxation to every bodily system. Pranayama, or breathing exercises, encompass the fourth limb. Through disciplined regulation of the breath-the duration of inhalation, retention and exhalation, one strengthens and cleanses the nervous system. The result is increased life-force and a calmer mind. The fifth limb is prathayara or withdrawal of the senses. One's focus goes inward, losing awareness of what is going on outside of oneself. Dharana, or concentration is the sixth limb. One trains the mind to focus without distractions. Dhyana, or meditation is the seventh limb. In meditation one practices constant observation of the mind, stilling the mind in order to heighten one's awareness and oneness with the universe. The final limb, the ultimate goal of yoga, is samadhi or enlightenment. It is the achievement of oneness with the universe in which one experiences a state of peace, utter contentment and completion. Yoga as it was designed and practices by the ancient yogis encompasses all these aspects of the self and of life. It is a spiritual path and a lifestyle meant to lead the student towards health, self-knowledge, and union with the divine.