There are hundreds, if not thousands of principles that can be used in exercise to produce results, but which ones should be your major centre of focus? Palmarium Fitness focuses on only two primary principles, but do not make the mistake of thinking we neglect all others, it just means that this system revolves around these two principles which are proven to produce results but are far too often neglected in conventional, rules oriented programs.

The two major principles are:

1. Consistency: It’s not what we do once in a while that makes us successful at something, it’s consistency, I mean if you’re good at anything you must be consistent. So how do we apply this principle? Instead of instructing people to train as hard as possible, we like to show people that they can train at a moderate level as long as they’re consistent. What this means is that in order for you to be able to drop the intensity and level of your training/exercise, you need to exercise as regularly as possible, this is made easier by the fact that the training is fairly moderate even for the elite. Another factor that makes it easier is that you will sustain less injury and post exercise soreness and wear and tear due to the methods of training used. Another important thing that makes consistency easier is that your training program can be adapted to suit any sudden lifestyle change, you can train anywhere, anytime due to the nature of our flexible training practices. So by being consistent and this consistency being made easy, you will be making a continuous improvement without any down-time.
2. Progressive Overload: This second principle applies to all fitness programs wherever you go, it even applies to any personal development program, success program or anything else that requires continued improvement. Progressive overload means simply to increase the level of a program slowly and progressively at regular intervals so that improvement is inevitable and consistent. A simple example is adding small amounts of weight to a particular lift such as bench press, with these small increments it usually is not really noticed, but over time you will improve. With this in mind, you don’t really need to have all that super high intensity training in your program and with a more moderate level of training it is easier to make these small increments or improvement.

So by applying these two core principles of consistency and progressive overload your exercise can be slotted into your life with as little disruption to other areas as possible. This also allows for people of all levels to reach their peak fitness potential using our unique and proven methods, and yes, a peak level of physical fitness is achievable by ANYONE AND EVERYONE, I GUARANTEE IT!!!

Move, move, and keep moving. In fact while you are able bodied, I recommend everyone keeps moving as often as they can, as it is lack of movement that causes folks to cease up.

My poor old grandmother was well known for being a lazy so and so throughout her life, usually getting away with doing as little as possible as often as she could. The family was always telling her that if she hopes to stay fit and healthy when she really starts to age, then a bit of movement on a daily basis is really in her own best interest.

Alas, it fell on death ears and she continued living life surrounded by her clutter and chaos until the day she died. The poor ole gal seemed riveted to her arm chair in those final years and the sad thing is that it never had to be like that. Her circulation was terrible, her physical strength was negligible, and even an everyday task like going to the loo became a major event where she needed assistance.

Staying fit and mobile gets harder with each passing year. We all know that. When the body ages it become naturally weaker as time goes by. But having said that, there’s still one heck of a lot aging people can do to make sure they enjoy good health and general wellbeing during those senior years.

One such form or exercise that is growing in popularity is the ancient art of Tai Chi. The reason this form of exercise is so appealing to older people is because it is slow moving and therefore non-exhausting. Tai Chi is a set of smooth, flowing exercises which are used to improve and maintain both physical and mental health. Additionally, the art creates a deep sense of relaxation and therefore has many all-round benefits. For more on Tai Chi, do a search on the internet or look in your local directory for classes near you.

If the above is not really your cup of tea, then other simple tips include continuing to do your daily chores. It’s very tempting to let family members rush in and take over with shopping, cooking, and cleaning etc. They are only being concerned and trying to help out, but if you’re still able bodied, do as much as you can yourself. Movement is the key here. Many folks look as retirement as a well earned rest after years of hard work, but all too often it’s just another word for procrastination. Keep moving, and stay away from the traps of daytime TV. You are now at the fortunate point in your life where you can do what you want to do and not what you asked to do.

Other simple and fun ways to keep active are golfing, lawn bowls, rambling, strolling, window shopping, decorating, gardening ad infinitum. The list is endless but only you know if you’re slipping into armchair recreation, and if you are, you and you alone are the only one who can break away from this awful habit. Just say this to yourself; if it’s to be it’s up to me.

Getting older doesn’t necessarily have to mean getting frail and dependent on others. Wherever you’re at now, it is still possible to improve both your body and your mind irrespective of your advancing years. Take good care of yourself and get some additional information on staying fit and healthy when you age. You deserve it!

There’s an old English proverb which goes; ‘a man is not old until his dreams become his regrets’. Oh how true is that statement. In fact when I was trekking in the Nepalese Himalayas some years ago, I had to admit defeat at one peak as I just didn’t have the strength to go on. I was just 37 years old at the time and reasonably good shape, but the altitude, the thin air, and the extreme cold temperatures had gotten the better of me.

That was until a young trekker on his way back down told me I had to continue as there were 2 ladies at the summit in their 70’s celebrating their achievement with a communal picnic for all who cared to join them.

There was no way on this earth that I was going to be beaten by a couple of old gals and I suddenly found myself with this new vigor which got me back on my feet and pushed me to the limits until I finally collapsed exhausted at the top.

Alas, the 2 pensioners had since moved on and were descending down the North side on the peak, but this incident showed me that we have more get-up-and-go in us than we realise, if only we push ourselves that extra mile. I also came to the conclusion that a lot of fitness and wellness is to do with the state of mind. Sure, it’s important to know your limits, but there’s so much hype around these days telling us that this is dangerous and too much of that can lead to complications etc. It’s little wonder sometimes that we’re developing into a planet of weaklings.

This thing with the old ladies also pushed aside that old excuse that many of us use from forty upwards which is regretting never having done something and using age as an excurse to make that regret but a lost opportunity. Fitness and wellness in human beings does not cease to be just because we get older. Now I’m not suggesting that a 101 year old great grandmother of 16 should start bunji jumping every weekend, but I am talking about perspective here.

The time has come folks to reintroduce drive and vitality back into their lives. It’s time to kick procrastination out of bed and replace it with zest, gusto, a new lease on life, and a refusal to grow old and frail just because the media tells to take it easy while the young take over. Obviously, if you are going to start ‘moving’ again after years of inaction, it’s imperative that you inform your physician prior to pursuing any major changes to life style, but if you care anything about your fitness and wellbeing, you will go to any lengths to re-kick start your life back into meaning, no matter what.

Forget the zillions of armchair diets, as it is not they that will get your fitness and wellness back on track, it’s activity. Refuse to kick back and give up on life. Get out of God’s waiting room and back into the playground of life. With a little change in attitude and guidance from those in the know, a whole new you can be reborn if you want it badly enough. The next chapter doesn’t have to be grim and great things will truly materialize if your work for them.

Just before closing, I want to make reference back to my opening paragraphs. I was on a backpacking tour of the West Asia at that time and I literally lost count on how many retired couples I came across that had sold their family homes, reinvested in smaller more suitable dwellings and were using the money they made from the downgrade to globe trot around the world. All these older folks had one thing in common. There were doing something they had always dreamt about and refusing to accept that their dreams as youngsters were to remains as dreams just because they were much older.

Fitness and wellness is quite often centered in the mind. Healthy mind, healthy body. It’s a fact that folks who are active and have a real appetite for living get a lot less physical and mental health issues than those that don’t. What about you? Are you ready to open the next chapter in your life’s journey?

Life, happiness and especially health are all about starting out with physical fitness. The following is a three-step plan to improving your overall health: you do not have to do these steps in the same order as below—perhaps some people would prefer trying it from another angle.

· Physical fitness:

1. Find a physical fitness program that seems right for you.

a) When someone begins working a physical fitness program—they usually notice and feel changes in their body, breathing, and confidence.

b) There are many kinds of physical fitness programs. All of these programs are different. So you can find the perfect physical fitness program for you—no matter what your physical goals are.

· Diet:

1. There are several ways to eat healthy and still enjoy your food. Here are a few ways to get started.

a) If you are aware that you are not eating well, try to make a point to eat healthier foods. Of course, you do not have to eliminate certain not-so-healthy foods that you love. We are suggesting that you gradually come to a place where your junk food intake is less than before.

b) If you are trying to loose weight with the help of physical fitness and a diet plan—sometimes it is much more effective to remain abstinent from bad foods.

1. Some people find that simply changing to healthier meals in general works fine.

2. Other people find that the most certain way to loose weight is to have a monotonous daily diet. This will most often be the most effective diet.

3. Always be sure you are eating enough of the right foods so that you are never undernourished.

c) Another great idea is to speak to a nutritionist.

Peace of mind:

You will actually find that physical fitness and good eating habits will improve your overall attitude, your success, and confidence.

1) The next step is to find relaxation in your day or week.

2) There are several kinds of relaxation techniques, and some of them combine with physical fitness (such as yoga, which has spiritual significance and is considered an element of meditation.

3) Sometimes relaxing is just as simple as spending time with your pet, or reading in your garden.

Whatever you do achieve physical fitness and improve your overall health, best of luck to you. Remember, it is not necessarily a great idea to begin practicing these three things all at once. You may need to move yourself gradually into a physical fitness program, or you may decide to work on diet, relaxation and physical fitness at the same time—all at a very gradual pace.

If you were to describe yourself today, you would say that you are a mature adult, who watches his diet, does not abuse his body, lives healthy and tries to stay fit. But would this same description be used if you were asked now to describe yourself when you were a teenager? In case you remember that you used to drink and eat whatever and whenever, stayed under the sun without protecting your skin for hours, or smoked a lot, then you should be aware of the outcomes your reckless behavior might have today to your “new and improved” self. Thus, if you are curious whether or not your past “sins” have destroyed any chance you have to live longer and enjoy a healthier lifestyle, you should read this article and see what you can do to rectify the mistakes of your past.

Have you been performing any express weight-loss diets? If the answer is yes, then you probably remember that as soon as you stopped, you managed to gain back the lost weight and added a few extra pounds on top. There is no use in starving your body by putting your organism through these extreme types of diets. Instead of helping yourself become fit, you actually destroy your metabolism and loose muscle tissue rather than that unwanted fat. If you do need to loose weight, follow a balanced diet and ask for an expert’s help. By consuming daily 15 percent of proteins, 30 percent of fats and 55 percent of carbohydrates, you provide your body with all the necessary ingredients to continue working smoothly and function normally.

Have you been sitting under the sun without protecting your skin? In case this rings a bell, you should know by now, that this can one of those “deadly” sins you should definitely avoid in the future. Aging marks, skin cancers, and a variety of color differentiations on the surface of your skin can be caused by over-exposing your bare skin to the sun’s harmful UV radiation without wearing any protection. Instead of panicking, you should remember to avoid the sun between 11 a.m. and 4 p.m. and always wear a sunscreen lotion suitable for your skin type. Sitting under umbrellas, drinking a lot of water, and wearing hats, can all save you from dehydration and ensure you a healthier way of living.

Have you been smoking? Perhaps, although you are familiar with all the negative implications of smoking, you still visit the smokers’ section of your local bar, if that still exists in your area. Well, in case you have not yet quit smoking, this is the time to do it. Apart from the numerous health problems you might suffer from as an outcome of your “innocent” habit, smoking can reduce your chances of living longer and being fit. If during the last basketball or racquet match you had to stop to catch your breath, while all your non-smoking friends were able to continue without experiencing any kind of discomfort, you are in the edge of personally experiencing the negative outcomes of continuing such a bad habit. People that have quitted smoking for a period of 5 to 15 years successfully minimized the risk of suffering from lung cancer or heart attack and can be compared with someone who has never tasted a cigarette in his or her life. According to scientists, cutting smoking before the age of 39 can increase your life expectancy level up to 5 years if you are a man and up to 3 years if you are a woman. Although quitting can be difficult and deprivation symptoms can occur for a short while, you should not think twice before putting an end to this today. Staying fit for longer is directly related to your ability to stop this nasty habit of yours, right now.