“Physical fitness is the first requisite of happiness.” -Joseph Pilates (Joseph Hubertus Pilates (1883 - 1967))
“Your mental energy is limited by your physical energy. How do you develop more energy of all kinds? You start by putting your body in top physical condition. Unless you do that, all your other activities won’t help much - you’ll be stuck with the mental and emotional energy that you have now.” -Tom Hopkins
“You’re only one workout away from a good mood.” -Author Unknown
“You eat every day, you sleep every day, and your body was made to exercise every day.” -Jack LaLanne (François Henri ‘Jack’ LaLanne (1914 - 2011))
Affirmation: Today I will love myself enough to exercise.
“Just thinking about exercising . . . burns zero calories.” -Author Unknown
“It turns out that the only realistic and practical way to achieve physical fitness is by some form of exercising. You must physically move yourself around or move other objects around.” -David Hugh Beaumont (born 1966)
“I don’t sweat, I sparkle!” -Author Unknown
Physical Fitness and Exercising Facts
- 0.45 kilograms (1 pound) of muscle burns about 9 calories a day while 0.45 kilograms (1 pound) of fat burns only about 2 calories per day.
- It takes two times as long to lose new muscle when a person stops working out as it did to gain the muscle from working out.
“Fifty years ago, people finished a day’s work and needed rest. Today they need exercise.” -Author Unknown
“Those who think they have no time for exercise will sooner or later have to find time for illness.” -Edward Stanley
Miserly Tip: You do not need to spend hundreds of dollars on a gym or health club membership, or spend thousands of dollars on exercise equipment or a personal trainer. You can start your exercise program with just a sensible pair of shoes for walking, running, hiking, skipping, or stair climbing.
“Your mental energy is limited by your physical energy. How do you develop more energy of all kinds? You start by putting your body in top physical condition. Unless you do that, all your other activities won’t help much - you’ll be stuck with the mental and emotional energy that you have now.” -Tom Hopkins
“You’re only one workout away from a good mood.” -Author Unknown
“You eat every day, you sleep every day, and your body was made to exercise every day.” -Jack LaLanne (François Henri ‘Jack’ LaLanne (1914 - 2011))
Affirmation: Today I will love myself enough to exercise.
“Just thinking about exercising . . . burns zero calories.” -Author Unknown
“It turns out that the only realistic and practical way to achieve physical fitness is by some form of exercising. You must physically move yourself around or move other objects around.” -David Hugh Beaumont (born 1966)
“I don’t sweat, I sparkle!” -Author Unknown
Physical Fitness and Exercising Facts
- 0.45 kilograms (1 pound) of muscle burns about 9 calories a day while 0.45 kilograms (1 pound) of fat burns only about 2 calories per day.
- It takes two times as long to lose new muscle when a person stops working out as it did to gain the muscle from working out.
“Fifty years ago, people finished a day’s work and needed rest. Today they need exercise.” -Author Unknown
“Those who think they have no time for exercise will sooner or later have to find time for illness.” -Edward Stanley
Miserly Tip: You do not need to spend hundreds of dollars on a gym or health club membership, or spend thousands of dollars on exercise equipment or a personal trainer. You can start your exercise program with just a sensible pair of shoes for walking, running, hiking, skipping, or stair climbing.
Stair climbing is said to be one of the better cardiovascular-strengthening, muscle-building, calorie-burning exercises.
According to some people, thinking about your muscles can make you stronger. Of course, that could be just wishful thinking . . .
No treadmill? Roads do not exist to be gawked at. No weights? Use furniture. No machines? Gravity works wonders for crunches and pushups. No stair machine? Climb some real stairs, a tree, a hill - who cares, just go upward against gravity. No money for healthy food? Then you must have no money for candy, chips, and soft drinks, either, right? Excuses? I can’t hear you! Harsh? You will not see success by wishing. So get out and do it!
Riddle: What has one hundred legs and lives on yogurt and salads?
Solution: An aerobics class.
“A feeble body weakens the mind.” -Jean-Jacques Rousseau (1712 - 1778): “Emile; or, Treatise on Education” (1762)
Does this describe your fitness program?
- Bending the rules.
- Dragging your feet.
- Fidgeting nervously.
- Jumping to conclusions.
- Lifting your fork.
- Pushing your luck.
- Running late for appointments.
- Shuffling paper.
- Sidestepping responsibility.
- Wading through information.
“Why do strong arms fatigue themselves with frivolous dumbbells? To dig a vineyard is worthier exercise.” -Martial (Marcus Valius Martialis)
Possible Benefits of Exercising
- Physical exercise makes you younger.
- Physical exercise makes your brain more powerful.
- Physical exercise makes you more attractive.
- Can you think of other benefits that might belong in this list?
According to some people, thinking about your muscles can make you stronger. Of course, that could be just wishful thinking . . .
No treadmill? Roads do not exist to be gawked at. No weights? Use furniture. No machines? Gravity works wonders for crunches and pushups. No stair machine? Climb some real stairs, a tree, a hill - who cares, just go upward against gravity. No money for healthy food? Then you must have no money for candy, chips, and soft drinks, either, right? Excuses? I can’t hear you! Harsh? You will not see success by wishing. So get out and do it!
Riddle: What has one hundred legs and lives on yogurt and salads?
Solution: An aerobics class.
“A feeble body weakens the mind.” -Jean-Jacques Rousseau (1712 - 1778): “Emile; or, Treatise on Education” (1762)
Does this describe your fitness program?
- Bending the rules.
- Dragging your feet.
- Fidgeting nervously.
- Jumping to conclusions.
- Lifting your fork.
- Pushing your luck.
- Running late for appointments.
- Shuffling paper.
- Sidestepping responsibility.
- Wading through information.
“Why do strong arms fatigue themselves with frivolous dumbbells? To dig a vineyard is worthier exercise.” -Martial (Marcus Valius Martialis)
Possible Benefits of Exercising
- Physical exercise makes you younger.
- Physical exercise makes your brain more powerful.
- Physical exercise makes you more attractive.
- Can you think of other benefits that might belong in this list?
At MFOL! we would like to start a new holiday called ‘National Jump for Joy Day.’ What month and day of the year do you think it should be held on? (Please note that while we have not personally experienced a ‘Jump for Joy’ ourselves, our research indicates that someone makes a noise such as, “Whoo-hoo!” and then attempts to momentarily defy the Earth’s gravitational pull by propelling him or herself in the direction of outer space.)
“I may not jog or workout - but I’m a very brisk eater.” -Jim Moore, Junior
“I exercised once but found that I was allergic to it. My skin flushed and my heart raced. I got sweaty and short of breath. Very dangerous stuff, this exercise!” -Unidentified Hypochondriac
No one will be able to give you better advice, and treatment if necessary, than your personal physician and any medical specialists, when it comes to your body interacting with the environment through exercise. This is especially true of health conditions that might require special considerations when exercising, as might be the case with conditions such as asthma, diabetes, or seizures. Listen to your doctor rather than what you might hear on television or read on the internet or are told by your friends or other people.
“I signed up for an exercise class and was told to wear loose-fitting clothing. If I had any loose-fitting clothing, I wouldn’t have signed up in the first place!” -Author Unknown
People burn more calories while sleeping than they do when watching television, so turn off the television and go to bed, because apparently, watching late-night television makes you fat! No television watching after 8:00 p.m. - go and read a good book instead.
Question: What did the personal trainer pick up at the bakery?
Answer: Head rolls.
Common exercise injuries include twisted ankles, pulled shoulders, bruises, soreness, and sunburn. You can minimize these by starting an exercise routine slowly, and gradually increasing the time and effort spent exercising so that your muscles, tendons, joints, and even your skin has time to toughen up. It is easy to deceive oneself into thinking it is possible to handle anything, but that simply is not likely. If you are trying to go from a mostly sedentary lifestyle to a fully active lifestyle, you may need a couple of years to achieve it. You can succeed, but allow your body time to adjust to changes.
“Exercise your mind as well as your body.” -Andrew Weil
“I may not jog or workout - but I’m a very brisk eater.” -Jim Moore, Junior
“I exercised once but found that I was allergic to it. My skin flushed and my heart raced. I got sweaty and short of breath. Very dangerous stuff, this exercise!” -Unidentified Hypochondriac
No one will be able to give you better advice, and treatment if necessary, than your personal physician and any medical specialists, when it comes to your body interacting with the environment through exercise. This is especially true of health conditions that might require special considerations when exercising, as might be the case with conditions such as asthma, diabetes, or seizures. Listen to your doctor rather than what you might hear on television or read on the internet or are told by your friends or other people.
“I signed up for an exercise class and was told to wear loose-fitting clothing. If I had any loose-fitting clothing, I wouldn’t have signed up in the first place!” -Author Unknown
People burn more calories while sleeping than they do when watching television, so turn off the television and go to bed, because apparently, watching late-night television makes you fat! No television watching after 8:00 p.m. - go and read a good book instead.
Question: What did the personal trainer pick up at the bakery?
Answer: Head rolls.
Common exercise injuries include twisted ankles, pulled shoulders, bruises, soreness, and sunburn. You can minimize these by starting an exercise routine slowly, and gradually increasing the time and effort spent exercising so that your muscles, tendons, joints, and even your skin has time to toughen up. It is easy to deceive oneself into thinking it is possible to handle anything, but that simply is not likely. If you are trying to go from a mostly sedentary lifestyle to a fully active lifestyle, you may need a couple of years to achieve it. You can succeed, but allow your body time to adjust to changes.
“Exercise your mind as well as your body.” -Andrew Weil
“Physically fit people are more intellectually inclined, emotionally stable, composed, self-confident, easy-going, and relaxed.” -A. H. Ismail (Abdelrahman ‘Hafez’ Ismail (1923 - 1984))
“Muscles come and go; flab lasts.” -Bill Vaughan (William Edward ‘Bill’ Vaughan (1915 - 1977))
“Mr. LaLanne said he performed his exercises until he experienced “muscle fatigue,” lifting weights until it was impossible for him to continue. It produced results and, as he put it, “the ego in me” made the effort worthwhile.” -Author Unknown: as quoted in ‘Jack LaLanne, Founder of Modern Fitness Movement,’ published in the “New York Times” newspaper
“Exercise: you don’t have time not to.” -Author Unknown
“Movement is a medicine for creating change in a person’s physical, emotional, and mental states.” -Carol Welch
Walking Groups are organized groups of people who go walking together, usually for exercise, and sometimes for sightseeing or touring. The benefits of walking with others is the mutual motivation, support, safety, socializing, and conversation. Walking groups can be in shopping centers, parks, neighborhoods, and other areas. If enough people cannot be found to make up a group, flyers can be printed and placed on bulletin boards, in building lobbies, in business windows, in mailboxes, in doctors’ offices, and handed out in person. Notices and advertisements can be placed on social media websites and other locations on the internet. One way to get the word out that you are putting together a group is www.MeetUp.com. Advise people to wear comfortable shoes and loose clothing appropriate for weather conditions.
Overheard: Exercise burns calories.
“It’s all in the attitude - housework is exercise. Slim your way to a clean home!” -Linda Solegato
Exercises Requiring Little or No Equipment
- Walking
- Stair Climbing
- Jumping Jacks (Side-Straddle Hops)
- Pushup
- Sit-ups
- Toe Touchers
- Pullups and Chin-ups
- Can you think of others?
Overheard: If you have time to eat a doughnut, or watch television, or surf the internet, you definitely have time for exercise.
“It is remarkable how one’s wits are sharpened by physical exercise.” -Pliny the Younger (Gaius Plinius Caecilius Secundus (C.E. 61 - C.E. 112))
Physical Fitness and Exercising Quiz
- What are three benefits of exercise?
- What is the meaning of the word ‘sedentary’?
- What is the meaning of the word ‘active’?
- What are three exercises you can do right now right where you are?
- What three things will happen to someone who does not exercise and who continues to live a sedentary lifestyle?
- Name three people who do not exercise, and three people who do exercise.
“If it weren’t for the fact that the TV set and the refrigerator are so far apart, some of us wouldn’t get any exercise at all.” -Joey Adams
“Exercise is the chief source of improvement in our faculties.” -Hugh Blair (1718 - 1800)
Your body burns only 1.3 calories a minute when you are reading about physical fitness and exercising - but you burn a whopping 1.5 calories a minute when you are typing jokes on your computer to email to your friends!
“Stay Active!” -Author Unknown
“Physical exercise is you caring for you.” -David Hugh Beaumont (born 1966)
This is MFOL! . . . you are now free to turn off your computer and go exercise . . .
“Muscles come and go; flab lasts.” -Bill Vaughan (William Edward ‘Bill’ Vaughan (1915 - 1977))
“Mr. LaLanne said he performed his exercises until he experienced “muscle fatigue,” lifting weights until it was impossible for him to continue. It produced results and, as he put it, “the ego in me” made the effort worthwhile.” -Author Unknown: as quoted in ‘Jack LaLanne, Founder of Modern Fitness Movement,’ published in the “New York Times” newspaper
“Exercise: you don’t have time not to.” -Author Unknown
“Movement is a medicine for creating change in a person’s physical, emotional, and mental states.” -Carol Welch
Walking Groups are organized groups of people who go walking together, usually for exercise, and sometimes for sightseeing or touring. The benefits of walking with others is the mutual motivation, support, safety, socializing, and conversation. Walking groups can be in shopping centers, parks, neighborhoods, and other areas. If enough people cannot be found to make up a group, flyers can be printed and placed on bulletin boards, in building lobbies, in business windows, in mailboxes, in doctors’ offices, and handed out in person. Notices and advertisements can be placed on social media websites and other locations on the internet. One way to get the word out that you are putting together a group is www.MeetUp.com. Advise people to wear comfortable shoes and loose clothing appropriate for weather conditions.
Overheard: Exercise burns calories.
“It’s all in the attitude - housework is exercise. Slim your way to a clean home!” -Linda Solegato
Exercises Requiring Little or No Equipment
- Walking
- Stair Climbing
- Jumping Jacks (Side-Straddle Hops)
- Pushup
- Sit-ups
- Toe Touchers
- Pullups and Chin-ups
- Can you think of others?
Overheard: If you have time to eat a doughnut, or watch television, or surf the internet, you definitely have time for exercise.
“It is remarkable how one’s wits are sharpened by physical exercise.” -Pliny the Younger (Gaius Plinius Caecilius Secundus (C.E. 61 - C.E. 112))
Physical Fitness and Exercising Quiz
- What are three benefits of exercise?
- What is the meaning of the word ‘sedentary’?
- What is the meaning of the word ‘active’?
- What are three exercises you can do right now right where you are?
- What three things will happen to someone who does not exercise and who continues to live a sedentary lifestyle?
- Name three people who do not exercise, and three people who do exercise.
“If it weren’t for the fact that the TV set and the refrigerator are so far apart, some of us wouldn’t get any exercise at all.” -Joey Adams
“Exercise is the chief source of improvement in our faculties.” -Hugh Blair (1718 - 1800)
Your body burns only 1.3 calories a minute when you are reading about physical fitness and exercising - but you burn a whopping 1.5 calories a minute when you are typing jokes on your computer to email to your friends!
“Stay Active!” -Author Unknown
“Physical exercise is you caring for you.” -David Hugh Beaumont (born 1966)
This is MFOL! . . . you are now free to turn off your computer and go exercise . . .
