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Personal Trainer Fitness Secrets Biweekly Newsletter by Scott White Personal Power Training swhite@personalpowertraining.net                   480-628-1607 Personal Trainer Home   |    Fitness Articles  |  Training Blog  |  Fitness Forum Fitness Article of the Week Confidence is Sexy!! He walks down the street with a purpose to his step, and people notice him. He is aware of this, and especially likes the looks he gets from the ladies. She is sitting on a bench, awaiting the 10:15 a.m. bus when she sees him approach from the opposite end of the street. There is just something about the way he carries himself. If she were asked to describe him using only one word, that word would be "SEXY!!!!" Confidence is sexy, both in men and women. However, the amount of confidence one can display and still be considered sexy differs between the genders. Some women have had the misfortune of being labeled cold or uptight for appearing too confident, whereas the same amount of confidence, when displayed by a man, draws fewer harsh criticisms. Confidence sends a message of strength, bravery, competence, and skill to others. These positive qualities tend to attract others to the confident person. People are more likely to look to the guidance of a confident person in times of trouble and crisis. This is because confident people are strongly believed to be more level-headed, able to think beyond their emotions when problems or emergencies arise. Confident people tend to rise faster and farther through the ranks in their careers and in other areas of life, because their strong belief in themselves results in the trust of others, particularly those who can help them further their careers and social standings.   The appeal of the qualities so often equated with confidence – strength, bravery, competence, and skill – hearkens back to the time of the caveman. Only those cavemen who showed great confidence, strength, bravery, competence, and skill against great adversity won the affections of cavewomen. Confident cavewomen appealed to cavemen because they signaled that they also were quite capable of surviving the harshness of their world at the time. This encouraged mating between cavemen and women, allowing the survival of the human species despite the heavy perils that savage animals and environmental conditions presented for humans of that era. Today, most of us live in comfortable homes, safely protected from the elements. None of us has ever had to face-down a lion in a battle for life and limb. Sexual relations are no longer for the sole purpose of continuing the population, as they were back in prehistoric times. The steady growth of the human population throughout the world is testament to the fact that the human species is in no jeopardy of being lost. Still, we find confidence just as sexually appealing today as the earliest cavemen and women did. Even if you don't feel particularly self-assured right now, you can gain the confidence that will get you where you want to go in your career, and in life. Confidence is linked to assertiveness. You need to acquire skills to enable you to cope with the tricky situations that knock your self-esteem. Focus on the positive. It is unlikely that you lack confidence or self-esteem in every aspect of your life. Identify areas where you are confident, congratulate yourself, and then analyze how you achieved confidence in these parts of your life. Use the same skills to develop confidence in the areas where you feel you lack it. One thing is sure – confidence absolutely comes with success. And success is almost invariably a result of being good at what you do. Further, confidence grows with age. Lack-of-confidence is largely a result of worrying about what other people think of you. And what's the first way to improve what others think of you? Think better of yourself. Believe it or not, what it really takes to exude total confidence is to act like you are attractive, regardless of how unattractive you may feel. And not just attractive – you have to act like you're the most gorgeous person who ever walked the earth. Wearing nice clothes helps, because it will help you feel gorgeous – but the crucial thing is that you have to take a leap of faith and act gorgeous. Did you know that exercise can help boost your confidence levels? Have you ever noticed how the really fit guy in the gym, the one who is confidently lifting large weights, always seems to have a crowd of gals nearby? Have you wished for that kind of appeal with the ladies? Or how about that woman the men just can't seem to take their eyes off . . . tight, toned body, confidently grooving to the music in a club, or just sashaying through the supermarket aisles? Would you like to have what she has? Exercise can work to give you increased levels of confidence. It often works in very specific ways: •     Any sport/activity involves challenges. Usually not huge, unconquerable ones, but smaller, more achievable ones. In mountain biking the challenge may mean clearing a technical section without putting a foot down. In yoga, it could be achieving the "bow" position. Each time one of these accomplishments is achieved, it builds our self-confidence. We know we can do something. •     Exercise releases chemicals, endorphins, and adrenalin, which give us natural highs. These can help counterbalance the little lows of life. •     Most exercise involves meeting people – often with a similar outlook or interests, and friends can be the greatest boost to your confidence and self-esteem. Free Training Programs to build Confidence when you get this program Today!! Exercise can give you that confident, fit body that commands the attention of others. Learn how you can implement an exercise regimen to help boost your confidence by contacting Scott at swhite@personalpowertraining.net. Begin to build your confidence today. Walk with purpose to your step. Draw the attention you desire from the opposite sex with the best aphrodisiac in the world: confidence! For more information on this or other health-related subjects, contact Scott White at swhite@personalpowertraining.net. Post a comment in our blog, here. Featured Exercise 2 Swiss Ball Pushups and Feet on a Swiss Ball Your newsletter is going interactive! Click here for a video demonstration of how to do pushups on the Swiss ball. Order Today your very own Swiss Balls Click Here: Ask Scott White | Personal Trainer Question I'm trying to improve my cardio workouts. Can you tell me what the ideal heart-rate is for burning fat? Scott Responds This question can also be put another way: "Is there really a fat-burning zone?" The answer to this is no. The idea of a "fat burning zone" is a myth that has been circulating within the fitness community. The sad thing is that many people tend to blindly believe in its existence. In order to better understand the hollowness of the fat-burning zone theory, you must first understand that while in the middle of any given physical activity, the body's energy supply actually comes from burning a mix of fat and carbohydrates, the exact proportion of which varies with the intensity of the workout. Furthermore, at lower or moderate levels of physical activity, more energy is produced from burning fat than carbohydrates and proteins. Many have mistaken this fact or have exploited it to create the fat-burning zone theory, which actually is only a piece of the story. What actually contributes to weight loss is not the amount of fat burned over a period of time, but the total number of calories expended as a result of the workout. A person who is looking to shed some inches from his/her waist must focus on burning as much calories as possible in a workout session, and not the amount of fat converted into energy, because it is the total calories burned that matter in the end. To achieve that goal, moderately intense exercise is always better than low-intensity exercises, which again shuts down the fat-burning zone theory.  This brings us to the core of the question – the standard for measuring the intensity of a workout: heart rate. The ideal heart rate or intensity zone for a workout session can be determined from the famous Karvonen equation. The Karvonen equation involves two variables, maximum heart rate (max hr) and resting heart rate (rest hr). max hr is determined by subtracting one's age from the constant of 220. rest hr, on the other hand, indicates the pulse rate for one minute, the measurement taken first thing in the morning, with the person at rest in a seated position. The lower and upper end of the target heart rates are then calculated using formulas: (max hr - rest hr) x 0.50 + rest hr for the lower end; and (max hr - rest hr) x 0.80 + rest hr for the upper end, respectively. As an example, consider a 30-year-old person whose rest hr is 70. His/her max hr can be calculated as 190 (or 220 - 30). Using the Karvonen equation, his/her lower end of the range can be calculated as (190 - 70) x 0.50 + 70 = 130, and the higher end of range as (190 - 70) x 0.80 + 70 = 166. That is, the target heartbeat range, or the ideal aerobic zone, is between 130 and 166 heartbeats per minute. For maximum calorie-burning benefits, the person must ideally maintain his/her heart rate within these limits. It will be difficult, however, to maintain these levels for a sustained period of time in one stretch, and is therefore advisable that one take breaks or revert to a lighter sessions before again ramping up their effort. For beginners, it is a good idea to start toward the lower end of your range, and gradually increase your aerobic heart-rate toward the maximum range. Too much strain all at once can be injurious to your overall health. Got a Question? Got a question? Send it to us at Ask the Trainer. We personally answer as many questions as we can. Your question may be used anonymously in the newsletter unless you ask us not to. Issue 26 June 18, 2007   It's been fun few weeks, from being on Channel 12, the local NBC station, for a taste testing cookoff between fire fighters and eating at a new great organic restaurant. The Latilla Room Restaurant, located at the Boulders Resort & Golden Door Spa, is a beautiful, romantic resort eatery with a great organic chef who cooks free range meats and excellent food.     Click Here to Watch the Show!!   CLICK TO BUY!     The Work Out CD Learn the basics! This CD offers the fundamentals of exercise and nutrition so you can tailor your fitness program to your needs. To learn more, click here. Fitness Boot camp! Starting Aug  1, 2007 Fitness Boot Camp is the premiere fitness training and healthy-living boot camp program in Scottsdale! 3 times a week - M/W/F - 5 a.m. 4-Week Camp Enroll now! Register Today, Class Filling up Fast. To learn more, click here.   Click Here To Buy! 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# posted by Scott White @ 11:13 PM