Meditation for Beginners

Meditation for Beginners

Meditation, it’s the new kale. It’s something everyone is telling us to do for better health and piece of mind.

But, where do we start? How do we begin, when most of us already stretched for time throughout the day ? And, what if we have one of those busy monkey brains and feel we just can’t meditate?

On today’s Blab Eileen Cruz dispelled the many myths surrounding meditation (like you DON’T  have to be a monk to successfully meditate), while also providing a TON of amazing tips and techniques to fit meditation in your in-between moments through the day.

This was such a special Blab!

Eileen-Cruz -Meditation-For-Beginners-Fitness with PJ

Eileen Cruz

Eileen Cruz is a BodyMind Coach. BodyMind Coaching is a process-oriented approach for those who want to “disrupt the status quo” in their personal and professional lives.

Her mission is teach and coach her clients to discover and sustain a BodyMind connection within as the foundation for designing their lives. There’s a certain context and environment that encourages this BodyMind connection to happen. Eileen creates this context and environment for her clients. It is a quieter form of coaching, almost meditative.

Eileen’s unique approach integrates her experiences and exploration in coaching, leadership, business, yoga, meditation and acting training.  She received her coaching certification and leadership training through the Coaches Training Institute. Eileen has been meditating for over 10 years since her first 10-day Vipassana meditation retreat in 2004.

Her objectives for today’s BLAB is to inspire people to take baby steps to meditate daily by making it fun and accessible to everyone no matter how busy they are and to give them an experience of the BodyMind connection within.

Questions Asked On Today’s Blab – Meditation for Beginners

What draws us to meditation?

What is Eileen’s perspective on meditation?

Why Eileen doesn’t even like the word “meditation” or “meditation practice”?

Why should I bother meditating? What’s the point?

Why Eileen believes we are all master meditators already…we’ve just forgotten?

Why does expecting certain outcomes from meditation create a roadblock to meditating from the start? 

How do I prepare myself to commit to a meditation practice? 

What’s the mindset needed to meditate? 

How can I meditate when my life is too busy?

When should I meditate?

How long should I meditate for?

What’s the best posture for meditating?

What should I focus on when I meditate?

What will happen when I close my eyes to meditate?

Why is it so hard to meditate? What are the obstacles to meditating?

How do I choose from all the meditation techniques out there? 

How will meditating impact my life?

How do I know if my meditation practice is working for me?

What is the ultimate goal to meditating?

Why Eileen believes meditation is something we need to embrace as a way of life and not just a practice?

Meditation for Beginners

30-Minute Banish Fat Workout

30-Minute Banish Fat Workout

30-Minute Banish the Fat Workout

Sometimes you just need a good a** kicking. And, sometimes you need that a** kicking to be done in under 40-minutes and with very little equipment.

This is one of those workouts.

However, all levels can join in (don’t be scared off with the a** kicking).

I provided modifications throughout the workout so that EVERYONE feels successful.

Trainer’s promise.

Tools needed: 1 heavy dumbbell (8lb – 20lb), and a pair of moderate dumbbells (5lb – 12lb)

The Workout

30-Min Banish the Fat - full workout Fitness with PJ

 

The Beginner’s Guide to Strength Training

The Beginner’s Guide to Strength Training

The Beginner’s Guide to Strength Training

There are many different goals that people tell me they want their fitness programs to achieve. However, the one goal that is most often cited is increased muscle tone and strength.

And, as a strength training coach and trainer I love to hear that, especially from my over-40 crowd.

After the age of 40 our strength begins to decline (they call this atrophy), and continues on that downward spiral to hell 8 to 10 percent, per decade, thereafter (Baltimore Longitudinal Study of Aging).

Now, this decline in strength not only affects our ability to move and our strength in general, it also has serious consequences on our metabolism.

Our metabolisms are what dictates how many calories we burn throughout the day. A higher metabolism, the more calories we will burn. The more calories burned, the better our chances are for a slimmer, trimmer body.

How do you keep your metabolism running as quick and agile as a bunny?

You can start by holding onto those muscles that are slowly disintegrating with each passing year.

The more muscle you have, the more calories your body needs to support that muscle (a pound of muscle at rest burns about 6 calories, while a pound of fat burns about 2).

You see, it requires more calories for the body to keep a pound of muscle warm (because the body loves staying in a homeostasis state of 98.6 degrees Fahrenheit), than it does a pound of fat.

Intense strength training can also increase your BMR (Basal Metabolic Rate) and your EPOC (Exercise Post Oxygen Consumption). Both of which can lead to some serious calorie burning.

In fact, fat loss studies have proven that high intensity strength training can burn fat faster than traditional aerobic exercise. So, say good bye to running and hello to the bench press if you are looking to lose weight.

Beginner's-Guide-Strength-Training

What else can strength training do for me?

Strength training is the only means of fighting that age-related business of muscles wasting away (atrophying).

In addition, strength training: increases bone strength, decreases resting blood pressure and lowers individuals’ risk for type 2 diabetes.

And, as mentioned above it is also a champion when it comes to burning fat.

As a beginner how often should I lift weights?

Every day and twice on Sundays.

Just joking. If you are just starting to lift weights you are in a fantastic place. Beginner’s ALWAYS see gains, and quickly. It’s because the moves and exercises are a new stimulus to you and your body is going to respond in a positive and happy way!

I recommend, to all new exercisers, a twice a week strength training routine, working all the major muscle groups of the body, with at least a day’s rest in-between lift days.

From there, as you get stronger and more accustomed to strength training, progress to 3-4 times a week.

This change in frequency will usually have to happen by month three, as you start to plateau. However, a simple tweak to your intensity and how often you lift will get you over that hump so that you can continue to see change and growth.

Is it safe to strength train at any age?

You betcha! Strength training will help improve balance, (therefore decreasing the risk of falling), sustain a longer independence in life and reduce the risk of osteoporosis.

In a recent study, researchers found that walking by itself was not enough of an overload to stimulate bone-building cells. Weight training and impact-type exercises were found to be more advantageous.

Try this Beginner’s Strength Workout 

Strength-training-older-adults

How many reps should I do?

There are two primary types of muscle fibres: slow twitch and fast twitch.

Slow twitch muscle fibres move more slowly and have more mitochondria (structures located within the muscle cell that contain enzymes needed to metabolize food into energy sources). This means that they have a higher aerobic capacity and are less resistant to fatigue.

On the other hand, fast twitch muscle fibres are characterized by their fast speed of contraction but lower level of aerobic capacity. Since we carry both sets of fibres, I always recommend periodizing a strength program of:

  • 4-8 weeks of high reps (1-3 sets of 13-20 repetitions) at a light load. This should address the slow twitch muscle fibres.
  • Then, for the next 4-8 week period, switch your program to a heavier load of 8-12 reps for 1-4 sets. This type of programming should avoid exercise plateaus and address both types of muscle fibres.

Are machines better than dumbbells?

Machines. Suck. Period. All right, I’ll be a little generous; they are kind of good for beginners and those coming back to the gym after an injury.

This is because they support the individual and help dictate the plane of motion to lift in. However, that’s precisely why I hate them too.

We should be learning to support our own bodies and move through our own range of motion, and not that of a machine. I prefer dumbbells, barbells, kettlebells, tubing, TRX, cable machines, pulley systems, stability balls, the BOSU, the Rip Trainer, medicine balls and wobble boards.

Try this TRX & Dumbbell Workout.

Suggested workouts for beginners:

 

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