1. Over Training
It can be easy to just want to go day after day, working out for hours and squeezing it any workout you can whenever. Doing too much does not allow your body enough time to recover. When you push it too hard you tend to feel tired and your body craves lots of carbs and sugar because it needs the energy. Consider a two-day-on, one-day-off routine to allow for better recovery, and instead of boot camp with weight training and cardio all in a single day, try breaking them up and performing those routines on separate days.
2. Not Getting Enough Zzzzzzs
We are constantly moving during the day so night time when we sleep is the time our bodies have to repair itself from the muscles we’ve used and torn during workouts and daily activities. Also, sleep deprivation tends to suppress our natural growth hormone, making it harder to build lean muscle. Lack os sleep also makes us tired and thus nit having enough energy to workout.
3. Just Doing Cardio
It sure would be nice if we could simply hit the pavement day after day, log a few miles and end up with the perky derrière that we’ve always dreamed of. The sad truth is that without a combination of cardio and strength training, we will never win the war with gravity and manage to lift and tone everything. If you have been avoiding weights due to a fear of bulking up, you can rest easy knowing that it’s not that easy! A seriously muscled physique takes years of training and consuming loads of calories. Look at it this way, cardio burns the fat and strength training shapes/tone up the body. Do cardio and you will end up with saggy skin and we don’t want that now do we?
4. Overestimating the Caloric Burn
Many people rely on exercise equipment to determine the calories burned and those machines are often generalized and inaccurate. Your best bet is to keep a food journal and log every morsel that passes your lips. Without getting your nutrition in check, you could exercise until you are blue (or in this case, red) in the face and the only result would be frustration.
5. A Stale Workout Routine
A routine is comforting but when it comes to a workout, if you have been doing the same routine month after month, your body has likely adapted to the stimulus and is simply going through the motions. You need to shake things up and introduce new stimuli in order to keep making progress. Our bodies only change when they are forced to adapt. Consider trying a new workout at least every 3 to 4 weeks.
6.Going Too Easy
So don’t make the mistake of going too easy in the gym, ladies! Muscles only grow when they are forced to do work. Never sacrifice form to lift heavier weight but don’t let heavier weight intimidate you. Try lifting a slightly heavier weight for a repetition or two and then drop down in weight to finish the set. Then each time try a little bit more. When doing cardio, instead of long sessions of steady-state cardio, try incorporating active rests between sets or high intensity sessions like 30 second sprints (30 seconds of hard work and 30 seconds rest) to really kick up the intensity. Push but don’t push too hard.
7. Not Enough Calories
Food is fuel, not the enemy. So many people make the mistake of cutting calories too low when trying to get in shape. Without adequate fuel you’ll be hard-pressed to build muscle, and it’s the muscle that raises your metabolism. Constantly under-eating creates a vicious cycle as the metabolism slows down to preserve the energy it’s not getting from food. This then stalls weight loss (or creates weight gain) which causes many people to increase cardio and cut even more calories. Determine the calories you need, taking into consideration your activity level (including exercise) and keep a food log to stay on track.
8. Too Many Cheat Meals
A dangling carrot can certainly be great motivation for your workouts but when that “carrot” becomes the occasional cinnamon roll, alcoholic beverage or seven layer chocolate cake, it’s a potential slippery slope. An indulgence for a special occasion is certainly OK and even encouraged to maintain sanity. Also, having a bite of something sinful every now and then won’t reverse all of the good you’ve done, but be cautious of a weekly cheat meal. The cleaner the fuel (food) in your body, the leaner you’ll be.
9. Stress and Hormones
At times of stress it’s not uncommon for people to turn to food whether it’s eating to fill an emotional need, or eating on the run because there never seems to be enough time in the day. But a stressed-out lifestyle can lead to weight gain and hinder your workouts. If your workouts seem less productive and you often combat cravings, consider finding methods to reduce stress in your life.
10. Lack of Consistency
All too often people start an exercise program with the best of intentions, scheduling themselves for 5 days a week. Don’t set yourself up for failure right out of the gate. Before engaging in a regular workout routine, determine a realistic number of days that you will be able to commit to without fail. Consistency is paramount to your fitness success. Catching a workout now and then is good for your overall health but for those looking to make noticeable change, it’s going to take a regular routine and solid commitment. If you can only go 3 days a week, be sure to hit every muscle group within those 3 days with enough intensity and stay active the other days. Any amount of exercise is always encouraged, but it’s those who consider it training and not just a workout who typically achieve greater success.
"There’s no diploma in the world that declares you as an artist—it’s not like becoming a doctor. You can declare yourself an artist and then figure out how to be an artist." —Kara Walker
In a new episode from the ART21 Exclusive series, artist Kara Walker reflects on her early success and offers advice to the next generation of artists, shown again recent work at Sikkema Jenkins & Co. and the 2014 Frieze Art Fair.
WATCH: Kara Walker: Starting Out
IMAGES: Production stills from the ART21 Exclusive episode, Kara Walker: Starting Out. © ART21, Inc. 2014.
The woman on the left is a mother from Miami who was so desperate to feed her hungry family that she was trying to steal a lot of food.
The woman on the right is Miami-Dade County Police Officer Vicki Thomas. Officer Thomas was about to arrest Jessica Robles but changed her mind at the last minute.
Instead of arresting her, she bought Robles $100 worth of groceries:
“I made the decision to buy her some groceries because arresting her wasn’t going to solve the problem with her children being hungry.”
And there’s no denying they were hungry. Robles’ 12 year old daughter started crying when she told local TV station WSVN about how dire their situation was:
“[It’s] not fun to see my brother in the dirt hungry, asking for food, and we have to tell him, ‘There is nothing here.’”
Officer Thomas says she has no question that what she did was right:
“To see them go through the bags when we brought them in, it was like Christmas. That $100 to me was worth it.”
But Officer Thomas did have one request:
“The only thing I asked of her is, when she gets on her feet, that she help someone else out. And she said she would.”
And guess what? The story gets even better.
After word got out about what happened people donated another $700 for Jessica Robles to spend at the grocery store.
And then best of all a local business owner invited her in for an interview and ended up hiring her on the spot as a customer service rep.
She started crying when he told her:
“There’s no words how grateful I am that you took your time and helped somebody out. Especially somebody like me.”
And to think it all started with one veteran police officer trusting her “instinct” instead of going “by the book”.
I N S T I N C T
The Law should be enforced just as compassion is.
Tony Porter: A Call To Men
"Tony is the original visionary and co-founder behind A CALL TO MEN: The National Association of Men and Women Committed to Ending Violence Against Women. He is the author of "Well Meaning Men...Breaking Out of the Man Box - Ending Violence Against Women" and the visionary for the book, NFL Dads Dedicated to Daughters.
Tony's message of accountability is welcome and supported by many grassroots and established organizations. He’s currently working with numerous domestic and sexual violence programs, the National Football League, the National Basketball Association, colleges and universities around the country. He has worked with the United States Military Academy at West Point and the United States Naval Academy at Annapolis.
Tony is an international lecturer for the U.S. State Department having worked in the Democratic Republic of the Congo, United Kingdom and Brazil. In addition, he has been a guest presenter for the United Nations' Commission on the Status of Women and has been a script consultant for Law & Order: Special Victims Unit." - (x)
A man armed with a pellet gun was shot dead by police in Texas early Saturday morning, and family members claim officers unleashed some 80 shots in the fusilade.
Excessive. Unwarranted. Options were open.
Photos by Madelene Cronje.
Vanley Burke is a renowned photographer concerned especially with black culture in Britain; he was born in Jamaica in 1951 and has lived in Birmingham since 1965. Alongside his numerous exhibitions, Burke is also an avid collector – his archive is vast and varied, including posters, books, clothes, records, ornaments and countless other items that provide a fascinating and invaluable insight into the UK’s African Caribbean communities.
These objects serve as a portrait of religious and political beliefs, artistic activities, fashions, leisure pursuits, food, health issues and many other aspects of everyday life. Ikon’s 2015 exhibition, At Home with Vanley Burke, is an ambitious undertaking, and will involve moving the entire contents of the artist’s flat in Nechells, north-east Birmingham, to the gallery. Burke’s home is extraordinary – a cabinet of wonderful curiosities; help us show this to the public.