There's an interesting idea. I will do that.

that's a very good plan. I find push ups pretty hard to do, especially if you do them the correct way, all the way down and up. When i'm on the comp I do get pretty lazy.. so i do need to generate some energy somehow to push myself to do these type of exercise. The 20 minute intervals might work for me i'll try that tonight.

Nice idea. I do exercises regularly but i don't do pushups. I just try to do some other exercises to keep myself fit and to maintain my body texture. I walk 30-45 minutes daily as well and that is the most important thing to do specially before dinner or early in the morning on a clean grass
I am a full time internet worker so i spend more thn 12+ hours on pc so that is the main problem with me because i am now getting a fat belly so just trying to control it before its too late
Thanks
Webmatic

Great question. I exercise daily. It definitely helps me out. You have a great system. I have to do in the morning and sometimes in the evening (before I am consumed w/ the business day). I do stretch while working on the net (relieves some stress).

Interesting! I do 200 pushups per day. 100 in the morning when I wake up, and 100 before I sleep.

I run for 2 miles, 3 times a week. Before I used to do some strength training in between but have been slacking recently...

Tyrus

Keeping fit and active is VERY important to your productivity.

People may not see it, but without your body optimized, everything that you try to do with it will be sluggished. Spending an hour or 2 a day exercising may seem like "wasted time" but it may lead up to 10+ hours of more productivity then without the benefits that come from a healthy body.

Also remember, you are what you eat, it's important to fuel your body with good healthy foods instead of sugary processed garbage.

It's a good idea to get out of your chair and do something every 15-30 minutes to prevent back pain, whether it be stretching, push-ups, chin-ups, walking, dancing etc.

I picked up the Ultimate New York Body Plan by David Kirsch and
he details the fastest way to lose weight and it's pretty intense.

It's using weights, a stability ball and medicine ball...cardio strength
training for 45 min and then a cardio workout for 45min.

You've got to set aside 1 1/2 hours to see results and work out every
day. I start tomorrow! If nothing else I'll simply feel better!

Remember Commitment comes before Equipment. Don't buy books, weights, and etc. till you are committed to follow through. Setup a checklist/chart by your computer and follow it. Keep it simple and start slowly. If you follow through then go out and buy that book.
My wife bought me the Perfect Pushup after over a year of watching me do pushup using dumb bells as handles. It meant a lot to me because I was committed to doing it and she got something to keep me inspired to keep going.

Good Luck to those that are starting out...exercise is a good habit to have but one of the hardest ones to maintain.

About 8 months ago I started a program where I do weight training 3 times per week and cardio 3 times per week. I do extra ab work on the weight training day in the evenings. My workouts are first thing in the morning.

I'm more productive and have more energy. I highly recommend exercise to everyone!

Alex

I run, and I do notice that when I start the day with a good run with my dog, I'm lots more productive and quicker to get moving on a project.

I do some kind of exercise everyday, it gives me more energy.

I just went 3 miles on the Treadmill, just so I could come upstairs and answer "Yes".

Today has been a rough day and I really needed the stress release and emotional boost that I always get for running. So a big THANK YOU from me to you for this thread that sent me lacing up my shoes.

[DELETED]

I love lifting weights. Deadlift is my favourite lift (I'm weak as though, haha).

-Nick

PLRwithAlex, what does your weightlifting program look like?

Thats a good thread started,i run for 3 kms every day and do three sets of push ups by keeping my hands apart.first one 22 repeats,second one again 22 repeats and last one 15 repeats.

Will some body guide me on what should be ideal interval between two sets and what are the exact benefits of push ups?If some body could throw some light on different types of push ups and how they benefit us would be great!

Jogging is something you simply
can't afford not to do.

clears your mind better than meditation.

Igor

I go downstairs about 5 times a day to make cup of tea does that count

Great idea! I walk a lot but usually don't do more exercise, a program like this might be very useful- there is always the opportunity if you look for it.

I just started exercising regularly. I feel unstoppable. Good post.

I started exercising about three weeks ago and it truly does help..with thinking..I do a lot of thinking while in the weight room..and it helps to clear my mind..

Exercise is definatley a great motivator for all you do the energy you get and an added stress reliever is awesome good post.

I do something similar to this. Everytime I start-up my computer or do anything where I'm left waiting for a couple of minutes I do -

20 squats
20 sits ups
20 push ups

It's good to get some exercise in to let off some steam and improve focus.

[DELETED]

I workout regularly and have many friends involved in sports conditioning. I'm a three year subscriber to Men's Health. Here is some advice to people interested in getting fit:

1. It's 70% Diet, 30% Exercise. The two are perpetual and rely on eachother to achieve ANY goals, whether that be muscle gain or fat loss.

2. Drink plenty of water. This is fundamental in staying healthy. TIP: An ice-cold glass of water in the morning will kick-start your metabolism. Your body has to work harder to warm it up and regulate your body temperature.

3. Optimum food portions should be a mix of protein, carbs and fiber - a fist-size of each is about right.

4. You should aim for at least three colors on your plate for every meal.

5. Diet Coke contains Aspartame, regular Coke is the only 'Coca-Cola' beverage that does not. Don't be another one fooled by "diet". Your children are at huge risk if they are consuming aspartame all the time. Google it, and then read it again.

6. Eat SMALLER portions, more REGULARLY. Aim for 5-6 small meals a day. Why? You want to keep your metabolism burning. Picture a log fire. Throw all of the wood (food) in at once and it will burn slow, eventually dying out. Throw smaller bits of wood (food) in at regular intervals and that fire (your metabolism) will keep on burning the fuel (fat).

7. Skipping meals is a no-go. You don't 'save' on calories, rather your brain signals to your body that you are not receiving food. The next step? Fat storage AKA survival mode.

8. HIIT (High-Intensity Interval Training) is your best friend for keeping a strong mentality, a fit physique and a healthy heart. Try finding a football field - Stand at the goal line, sprint to the half-way line. Jog back to where you started from. Sprint to the opposite goal line (or give it your best shot). Jog back to the start. Repeat.

9. Green Tea and Coffee give your metabolism a temporary boost. As does chili.

10. Replace White, starchy carbs (white bread, white rice, white pasta) with wholewheat, or 'brown' alternatives. Less sugar, longer-lasting slower-releasing energy. Makes you feel fuller for longer.

11. Know your fats. Stay away from saturated fats and trans-fats. Monounsaturated and Polyunsaturated fats are good for you in moderation. Fatty acids are essential for effective fat-burning.

12. When muscle-building, eat a maximum of your bodyweight in grams of protein. Anything over this amount is wasted. E.g. 90kg guy, 90g protein.

Hopefully those will get some of you started

Alex

I do laps at a local YMCA 4 times a week.

Love it - always great to take a break from the screen and even better when getting exercise!

Nice idea. I might be able to actually move at the end of the day.

[DELETED]

I'm an old fart.
So, that means I've seen a lot of stuff (Fads) come and go.
Common fact is, you need to 1) move enough to challenge your heart.2) do it regularly
Pretty simple plan.
Covert Bailey, odd name but, a knowledgable guy as far as exercise and fat loss is concerned.i

Main take-away from his info is,regular exercise which has 1)steady work and 2) sprints will get you fit and burn fat off. Sprint could mean run faster for a bit then jog or it could be do 15-20 fast reps with a kettlebell, really not that important.

Also, your goals determine you type of exercise.
If it is fat burning you exercise in a certain heart rate zone.
If you wish endurance for sport it is a different zone.

To burn fat the most effective zone is 60-70% of your "Maximum" heart rate.
That is determined by subtracting your age from the number 220.
Actually there are more complicated methods that are more accurate than that but,
it is close enough.

I used to sell exercise equipment. I was a bit unique in that I really wanted my customers to succeed. Because of that drive, I would research how I could help them achieve their weight loss "with out fail".

Utimately, tracking ones heart rate with an accurate monitor will ensure you get your goal, "IF" you actually use it, and actually do the work.

I also was able to help motivate obese people using skills I developed with NLP training.

In the entire country of hundreds of locations selling the same exact equipment, I had a return rate that was insanely negligible and earned bonuses that were in the top ranks.

There were better sales people that sold more but, the had far more bounce backs than I.

We only have one life to life unless someone is hiding something from us so, get off your butt, toss out or at least turn off the boob tube.
Of all the countless hours of TV watching how much ultimately give your more benefit than mindless sedation?!

Enough, reading about losing weight. Get up, get out and get going!
Shame on you if you have children that are overweight! Get them fit too.

John

Hell yeah I workout every day (try to at least) because sitting at a computer 24/7 is horrible for your body and your health. Even if you just take a 30 minute walk / jog it will do you wonders, if you aren't going to really exercise at least to cardio

Ive been involved in weights training for 13 years now. I used to be quite skinny - about 69kg. Im now 110kg. Not sure what that is in the old system. 245p ??

John

I never exercise.

I think I'll do it, I really need some exercise because I have stopped practicing sports since a few years.

Hi all, I live by the coast and for me a long walk by the sea refreshes body & soul. Getting outside in natural light for a while every day works great.

Excerising is life. Sitting at the computer at all day is horrible for your long-term health. I suggest taking all of your breaks outside - get fresh air, mediate, and think about what you can do better!

You are right! We need exercise for our own good. I do exercise twice a week mostly Sunday morning, my friends and I do jogging every morning.

You all are putting me to shame. Guess I will have to start joining you.

Hi everyone!

I excersise 5-6 days a week, in the morning. First I excersise my mind through Meditation 15-30 minutes.

Then I weight train or do plyometrics with Chelean Extreme by Beach Body. It's like the lighter version of P90X.

I find that if I don't work out, it's harder to focus and get the job done when I jump online. Anyone else have that problem?

That eye exercise thing is great. I also do Ferris wheels where I make big circles with my eyes.

These techniques are originally from the Bates Method

This is sooo true..

I've been letting myself go, turning into a slob (its starting to show)


I still do pushups though, with my legs elevated (harder, esp at 225 lbs) and other workouts that require no weights.

I really need to start running again though!!

We found that without exercise the productivity of our workers went down towards the end of the working day. We arranged with a local gym some specials and our employees are loving it.

Looks like I should start to exercise more!

With IM, I am getting lazy! LOL!

But after reading this post, Hey, you guys really do push me to exercise!

Thanks a lot!

I do yoga for 1 hour .Also 30 minutes sudarshan kriya and another 20 minutes Sahaja samadhi meditation.

Wow... seems like we are pretty fit here... I just go for my regular weekly jog, daily yoga stretches as well as a monthly trip to either do some sports climbing or mountain climbing.

That's a really good point. My mate is training to be a fitness instructor and he is testing routines on me. I'm kind of like his little guinnea pig...

Anyway, last week he nearly killed me but it felt awesome to push my body beyond the 'sitting at the computer' position.

Here's to more of it

body weight exercises are great, no gym memberships, almost no equipment to buy, they can be done anywhere, loads of variety, & there are levels from absolute beginner to cyborg- bruce lee.
http://bodyweightculture.com/index.php
tell them samthor sent ya

Ever since I got interested in online marketing my weight started to rise faster than my online earning. :0 Now I try to shed a few pounds off by jogging and fast walking.

I ran the Gold Coast half marathon this morning, so I'm tired and ready for an early night. It was a great event, 23,000 people, blue skies and great atmosphere.

I work out at the gym at least 4 days a week.

How to do chinups?

good tips

jumping jacks are good too.

Try Jillian Michaels 30 Day Shred - good workout and it's free on youtube.

Another group of exercises on youtube is by sparkpeople - worth checking out, especially because it's free.

Great information I need all the help I can get in any area that will help me succeed!

I go jogging regularly and for me this is the best way to come up with new ideas and stuff like that.

I walk from my place to the subway, to and fro takes me about half an hour. That's my daily exercise! And I've just started playing tennis twice a week.

It's definitely good to exercise because when you're always in front of the computer, you're almost like a coach potato just that your fingers are doing lots of exercises!

Just a quick tip - if anyone is nervous about going to the gym because of how they will look or what they know - DON'T BE.

The belief that I would look like an idiot in the gym is what kept me from not going for too long.

I have never met anyone in the gym with an attitude - maybe I am just lucky, but even some of the most shredded guys in there would answer my questions, spot for me and help when they could.

If you do something stupid or dangerous they will tell you.

I just wanted to let people know that because that nervousness kept me out of the gym for too long.

Just started on the p90x a few weeks ago..great program by the way

Now this is really more interesting to do start your work daily with a warm up exercise. I might try your advice for a quick daily exercise before sitting in front of your computer to start a day of work.

[DELETED]

[DELETED]

Exercising is very good for your mind and soul but I also found that taking a 48-72 hour mini vacation once every 2-3 months is also good for you mind and soul and this recharges your emotional battery.

Last year, I used to go to Niagara Falls for 2 days without my laptop and it did me a lot of good. I will probably go in a few weeks again to recharge my emotional battery since I had a tough few months in my IM business.
Tal

Every day at least a brisk half hour walk. The rest is diet. Though I'm looking at getting back into weightlifting, I'm happy to say I've lost and kept off around 15 pounds. This is why I love summer, so bright warm and cheerful, just makes you want to get out there.

I will admitt that since starting IM I have become a little cuddlier. Thanks for the advice.

I have benched over 400 pounds for reps, and do a body builders work out I also run 6 miles every other day and do sprint repeats on the track and I 'm only 212 pounds and 6 foot 2.....doing 100's of pushups won;t build any solid strength....you need heavy weights....and keep progressing to higher levels...then see what you can do.
I know there's a few guys in warriors who lift weights.....so I am not the only guy....Take care

I try to brisk walk and jog around the neighborhood twice or thrice a week. It improves stamina and boosts the immune system. I think all of us need exercise for better health.

Thanks for your advice, runfast.
Yes, taking care of our body certainly helps us keep our mind healthy.

Personally, I practice regularly each morning.
Also, after being stuck by some blocking problem, evening long walk allows me to think more clearly.
Yes, mind and body are certainly close related.

Excellent.
The fact that you get to workout and work at the same time is priceless in itself. And lets face it, most of us who spend time on the computer screen (whether working or not/whether making money or not, simply facebooking or something) develop laziness, tiredness and a big pot of belly fat over time.

Your Idea may be simple but It definitely is creative and effective. I personally do something similar but will try this as well.
Thanks man.
Respect

I walk just about everyday. My car was totaled a month ago and I have had to rely on public Transportation for my commutes. I walk 3 miles at least 4 days a week. I am involved with at least two hiking clubs here. I am used to doing 6-10mile hike which is no big deal for me. A few weeks ago I had myself check out and I was told I am in fantastic health. They told me to avoid the fried foods and eat Subway. I know me excersizing has made a tremendous difference in my overall health.

taking care of the body is first or should be if you don't take care of it nothing else really matters. I lift run and eat good. take a look at my business opportunity in the sig. read about the product don't just blow it off its for real and you will feel better by using it.
Stay healthy folks with out your health what do you really have

Cool Idea...I do try to be at the gym at least 4 times a week, but the routine is awesome....will definitely give it a shot on the days am just stuck infront of the pc

Thanks

Hi,

This is a great thing to start doing while you're working. I'm sure that this will affect you're production help you feel better. I will try this tomorrow because I haven't worked out in a week and I have so much to do tomorrow that I won't have time to work out in the morning either.

I try to get the the gym as much as possible but its always 'how to find the time'! I went four times last week somehow!

Ed

I think workouts are boring but games like soccer and basketball are more fun and are good exercises too

My husband bought me a Wii Fit Plus for my birthday, so it's all fun and games over here!

I exercise every day.
Day begins with usual exercise.
pushups, chinups, Crunch etc..
Then 7km run.

I ride a pedal bike everyday. I jog as well and hackey sack. I also enjoy going to the pool and gym from time to time.

[DELETED]

Seriously, this is a great and creative idea... I'll give it a go.

[DELETED]

I just finished month one of an awesome routine called p90x... It lasts for 90 days if you follow wschedule but can be used however you feel.

Here is a rough look at the schedule for month 1.

Monday: Chest and Back (weights routine, pull ups and push ups), 15minutes stomach
Tuesday: Plyometrics (Tough cardio jump training)
Wednesday: Shoulders and arms (weights routine, push ups), 15monutes stomach
Thursday: Toga for 1.5 hours
Friday: Kenpo (cardio workout with punches and kicks
Saturday: Rest or stretch routine.

They have a good diet plan with it too but I have not finished that. Really am feeling fitter than I have in a while and although only lost 4.5lbs in first month I have an inch less on my waist and can feel the strength of my youth coming back!

Exercise is important and if you don't want to go 6 days a week on something like p90x then some pushups / crunches and a few runs a week does wonders.

There was a book years ago that I saw that was all about working out in a prision cell... I thought it would be ideal for bloggers or office workers but I have not managed to find it online as can't remember the name of it.

[DELETED]

Hey Runfast,

Love the thread.

We all gotta get and stay in balance, or all the success (or trying) doesn't matter.

Every day, some kind of exercise. 3 days a week, body weight exercises. 3 days a week the Sun Salutation.

Eat good food, drink good water.

For some reason, it seems to increase prosperity, and the enjoyment of wealth.

Mr Twenty Twenty
Helping people of the world unleash the power of their vision, by getting focused... one warrior at a time.

Fresh and raw fruits and veg combined with healthy unmodified proteins (except red meats which has been proven to lead to Cancer) along with about 30 minutes of brisk exercise every single day will make you so much younger and fitter within a few months than you can ever imagined. I was obese once and this routine managed to chistle a 6 pack within about 9 months. I do speed interval cardio 4 times a day and weights targeting my big muscle groups 3 times a week.

Also avoid absolutely EVERYTHING that contains any kind of flour, sugar or salt. So if you grab a pizza or a burger you already know they contain flour not to mention everything else. Simple regime that's completely transformed my life and it will do the same for EVERY SINGLE person who tries it.

"Be a helpful human being and join the Angels in their mission to fight the good fight"

Lol used to until I sprained my thumb.. yes it is possible so I'm waiting to recover but after that I will get right back into the game.

Once again i realised to do exercise daily due to this thread. I will make it as a habit.

[DELETED]

It is important to take care of our health too. It is the container that allows us to function efficiently in all other areas of life and if it is not taken care of, other part of our life suffers too.

Cheers,
Vincent

I just signed up for the gym this evening. I start in the morning. My only problems are my shoulder and back pain. So I'm starting slow with cardio and light weight lifting until my physical. I love working out...it always feels good and improves my mood.

I exercise every day. Day begins with usual exercise. pushups, chinups, Crunch etc..
Then, 6 km run.

[DELETED]

[DELETED]

I am a chronic procrastinator when it comes to exercising and really admire those that do it consistently because I know it's a good to do. I do exercise every now and then, I pick up do it consistently for a while, see results and I back off.

I guess to put it in an optimistic way, I set a goal for myself, work hard on it, achieve the goal and drop off. However, I know it will be better to continue otherwise I lose what I worked on, so I will do my best and work on this area of opportunity.

Get on a bike trainer - those get the heart rate up pretty quick - doing a triathlon in August - thanks for the tips!

lol...nicely done. And the beauty is you don't have to go to the gym for this. You can do it at home when you wake up in the morning or any time of day convenient for you. It really doesn't take that long. It just takes discipline.

Cool!!! I do P90X and almost done with the first 90 days. It's a great exercise program and fun with a friend!

It's interesting (and positive) to see that a good number of the responses show that computer people really do exercise. Break those stereotypes down!

In addition to my own internet marketing and running websites of my own, I work full time as a web developer/designer, so I'm literally on a computer all day. Because of that, I make an extra effort to go to the gym at least 3-5 nights a week, and usually work out for 30-45 minutes.

It's important to take care of yourself, and yes, you can also notice a difference in your intellectual performance after you've got some more blood flowing to your brain. Keep it up!

I usually just do regular pushups and situps a few times a week but never really had a set goal as to "how many" I should do. I will definately give your workout plan a try! At least the pushups..unfortunately chinups and me dont go too well :/

Steve P.

A great way to tone, optimize your energy, and potentially lose weight.
I like to add: squating with your back against the wall, thighs parallel to floor for 30-60 seconds or whatever you can do, then build on it...great for toning your hips, and thighs and only requires moving from your chair to the nearest wall.

Someone should create a plr report on this....Optimal Energy And Fitness For The Busy Internet Marketer

Thanks,

I have slacked off a bit!

I will get into it again. The benefits are endless and its not only the physical that get it. You will think clearer, work harder and just all around feel better which will skyrocket your creativity

Thanks for the post - i have a chin up bar but hardly use it as often as i should. Its so easy for the internet to make you fat. I agree, that excercise definitely helps keeping you pumped and motivated. I will do this and see if it helps with my productivity..

[DELETED]

I used to walk a lot when I was in college, but ever since I graduated and got a crappy 9-5, I haven't had the time or motivation.

I try to walk over the weekends, but I find myself sleeping in.

G'day,

What an interesting thread, with many valid points.

Of course exercise is important (or even vital).

I use a vibrating platform twice a day, 10-minute sessions: first thing in the morning and first thing when I come home after work.

I am averaging a kilogram off my weight every seven days.

Began using the VP on June 5; weighed 78.5kg; on June 26, weighed 74.6kg.

Mind you, I eat sensibly and enjoy walking.

I am 60 and plan to retire from journalism later this year after a 41-year career.

I tend to sit too much at my workstation 8-10 hours a day, and so the VP is the ideal exercise machine for me.

Experts tell me that a 10-minute session on a VP is equivalent to 40 minutes of aerobics.

Do a Google on vibrating platforms for a peek at the new way of exercising at home.

My VP cost $AUS600 and I can choose up to 20 speeds and I can do 20 different exercises (standing, bending, stretching, sitting, kneeling, using restraining straps).

I have been told the German team members in the World Cup use VPs as part of their training.

VPs in gyms cost thousands of dollars but VPs for home-use have become affordable during the past 12 months.

Thanks for reading this.


Sandmeister

(Sydney, OZtralia)

I recently developed HBP, and I'm assuming it's because of my constant computer work, lack of exercise, and just too much working.

So now, I've started to exercise more, I've started making alot more money so I work less, and I'm trying to start putting the computer away at a certain time, which as you can see at 2:30am that, putting the computer up isn't working well. lol

But the excercise is going well, and I'm eating alot better. It's a process, not something that will happen overnight, but it's going good!

I'm lovin this forum. Great group of people on here, with alot of the same problems as me.

I exercise almost every day now. When I started working online I barely exercised at all. Feeling like I actually have a business and can be productive every day actually makes me have more energy.

In fact, I could never run more than a mile at a time less than a year ago. Now I can run 3 miles straight without having to walk in between.

Before I became a professional writer I was teaching Pilates - a hangover from my acting days and absolutely vital if you spend hours every day sat in front of a computer. It gives you the core stability necessary to keep your back straight rather than hunched and your abdominals from popping out all over the place as you slump at the keyboard.

That combined with Muay Thai boxing proved the perfect combo until I had my daughter and had to re-think my regime. Now I go to bootcamp every Monday morning in our local park with a few of the other school mums. There we are whipped into shape by one of the school dads who is also a world-class sprinter and leaves us panting far behind him while the dog walkers look on and giggle.

It's a great way to start the week and I also throw in a regular advanced Pilates class and another gym session as well as endless running around after my now 8 year-old. When I'm really going for it writing a new book or setting up a web project I make sure I go for a walk in the middle of the day, if only for 30 mins. I take a notebook along and find it gets those ideas flowing so well that I come back with a ton of new material. Think of it as a moving meditation.

Oh and one more tip - keep breathing. Really breathing. Sit up or better still stand up and take some big breaths into your lungs. Place your thumbs under your rib-cage, one on each side, and try to push them apart as you fill up with air before letting it out sloooooooowly. This is what is called back breathing and opera singers swear by it. You'll find that you really oxygenate your mind and body and a few minutes of this is far more energising than a cup of coffee...

Although frankly I could never give up my daily cup of Colombian...

I recommend running a few miles per day. It is very empowering and raises your heart rate and energy level exponentially.

If you do so, I suggest looking into barefoot running (Google or Youtube it) or pick up some Vibrams (barefoot shoes), so that you can run as the human body evolved to run. It makes a dramatic difference in your endurance.

I hope this helps!

I just tried doing 20 press ups and it was a bit much for me,maybe I'll start out doing half of what you did and work my way up!

Whenever I exercised, I made awesome money. But I am not exercising right now. Guess, I should start doing it...

How to do push ups? That's one thing I suck at for sure..

I've got a decent size home office and so I've intentionally set up my gym in there as well to prompt me. Throughout my work day I'll take 10-15 minute breaks and get on the exercise bike, do some bench presses, some flyes or some squats.

It's amazing how these short focused sessions give you an energy boost and the lean muscle that lifting weights builds is a great calorie burner. Really helps keep them fat cells at bay when you sit down in front of the computer for x number of hours per day.

Speaking of which, it's time for another little session.

Yes, exercise is the key to good mental health. It helps you game in all other aspects of life. Do this and I guarantee you'll make more money: Exercise 5 hours per week, Cut down your alcohol drinking to only 1 night a week like Saturday night. Do this an increase you life satisfaction across the board.

This is such a great thread. It's so easy to become lazy, sat down all day working at the computer. Although working online can bring great benefits, the actual sitting down all day certainly isn't one of them. I like to walk whenever I can - in fact I pretty much walk everywhere. But I love what you guys have said about doing certain exercises and feeling more energised for work - I think this is exactly what I need.

I would hope everyone here gets out there and exercises. Use it or lose it. Sitting in front of a computer all day takes its toll so you have to get out and get moving. Personally I run, do P90X and mix in some of the Insanity work outs.

Great tips on this thread. Many people don't realize working for yourself fulltime from home can be very stressful. Exercise not only keeps you healthy, but promotes clarity of mind.

Hi, in answer to your question about whether we exercises, well I certainly do now, but did not for many years.

I tried running outside, but it played havoc on my shins and ankles, and i did warm up beforehand, but since i bought a treadmill i now run in the comfort of my own home and my ankles and shins are OK.

I play racketball once or twice a week now with my eldest son, so with the running as well it helps a great deal with the cardio.

I find that with eating the right foods at the right time has also helped with my fitness regime.

So in answer to your question, Yes I do exercise regularly!!

I need to these exercise stuff. I'm not gaining ABS but instead FLABS. LOL.

This idea is actually highly effective. Thumbs up

I do, as well. I tend to focus on meditative stretching, and body weight exercises. This practice definitely has a profound impact on how much I get done, as well as my overall experience of life.

Thank you for bumping this thread.

Exercise has become a very important part of my life. My weekly workouts consist of a mix of bodyweight and kettlebell exercises 3-4x every week. I also briskly walk at least 1 mile 3x every week.

My diet has changed as well. Things like Fast Food and other heavily processed foods have been reduced to 1 meal per week. Sodas have been replaced by tea and water. Sugar in general has been reduced to levels that I didn't believe were possible for me. My food portions have shrunk and I try to leave a lil' on the plate. My grandma told me to eat an apple a day, so I buy bags of red and green organic apples and munch away. Every day. The same goes for fresh veggies and salads. It shocks me to think how I could go weeks without putting anything fresh into my body

A couple of tools that I use are Pocket Trainer and miCoach. Both of these are apps for blackberry(might be iPhone/Android as well) that take care of workout creation and stat tracking. Outsource the tedium and get to work!

Cheers
Jeff

I exercise every day, and it has done wonders for my mood and productivity.

I walk every morning, rain or shine. I also am back to doing yoga and dance at least 3 nights a week.

Thanks for a great topic; caring for your physiology as well as internal psychology are major keys toward lasting business success!

Stephanie

Good idea runfast.

It always makes me feel better to do some exercise. Often lately, I just get up, and straight away go to the computer!!
But you need a balance, and you will have more energy if you can stretch, push up or do some stretches etc. before you start! Your shoulders get very stiff sitting at the computer, not good for your hands, arms, back etc. so need to take breaks also, every hour or so, and go for a walk or more around.

I do and those warriors that don't really need better of a life balance.

Thats a great plan. But personally I like to go for a long run when I get frustrated or just need to feel refreshed.

I exercise at home every other day. Currently I do calisthenics and stretches. I'm thinking of starting yoga again, as well.
Exercise is an essential part of life for me, has been for years. I can't even imagine not exercising.

[DELETED]

[DELETED]

I daily go to Jim for exercise and therefore i am active always.

Count me in...I do exercise a lot! I might try your routine for a change.

yeah that is a great idea for sure. i also like to work at 50 min increments..take 20 min break...no computer on break...and then work another 50 min and repeat. I've found that this keeps you fresh and motivated and doesn't strain your eyes too much. Adding the exercise on the breaks will make this routine much more beneficial.

I go for a walk in the morning and stretch when I get up from bed in the morning. Besides that I don't do much. Maybe I thought of a good New Years resolution.

OHH Yeahh, I love exercise. It helps me ground myself in my body instead of my mind. When I lose focus and attention I exercise and I get back into the immediate experience of things.

[DELETED]

Exercise is must when u work from home. I dnt do push ups but i do upstairs and downstairs. It make my body to moov and my joints to relaxation from stiffing.

My current exercise regime consists of taking the dog for a walk twce a day.
This schedule seems workable with my daily work schedule so I'm adaopting it as of today,
John.

Love your idea... don't forget some simple ab work. Another issue is food! Whenever I put anything remotely "bad" in my mouth... I have to do 25 jumping jacks. It's a good awareness piece that keeps me from mindless eating!

Thanks for starting the thread!

That's a really good idea! Right now, as a tip I heard from Mark Joyner, I try to start each day with about 15 minutes of exercise.

Sounded a bit weird to me at first glance. But thinking of it this might be a good idea and also improve your health. 20 minutes sounds a bit short to me 30 minutes seems to be more relaxed.

When I'm in an office environment think this tactic will raise some questionns ...

Going to try this when working at home

This is a great idea! I need to do this more as I'm at the computer for quite awhile sometimes. I think taking a break every now and then will definitely help me to feel more motivated and refreshed.

Its funny, but the great entreprenur Mark Howe from the UK, inventor of the roulette prediction device with whom I had the pleasure of working with 20 years ago, spent much of his time training, he would box, do martial arts, weight train, run, cycle. When I asked him why he needed to do this, he said, fit in body, fit in mind, without this, I would have never ever had the mind to do the great things I have. He also said, take a look at a gym car park, especially where you have extreme sports people, such as gymnasts, weight lifters, bodybuilding, martial artists, they are all successful, look at their cars, well the majority of them. Because they are not lazy people. They apply the input into their body like they do their mind. If you are a slob, then you can be sure that any business will be run in a slobish manner and be unsuccessful!

Exercise is seriously important!

I have slacked off HEAPS over the last fair few years. I have decided to start running 3 times a week if I can. I am terrible at it, as I am so unfit, but I have been a total of 4 times now, and I ran my furthest ever without stopping once yesterday!

I have always hated excerise and especially running. This is sort of the reason I chose it. I don't like it, but its rewarding. Ive mainly not liked it because I get puffed out very fast. There is no reason that I cant build up stamina and be able to run for miles, except my own attitude and lazyness. I have decided mentally that I want to be able to achieve a few goals when it comes to fitness, and one is running to a certain place from my house. I said to myself I will do it and just work my way up. Well i surprised myself yesterday when I actually ran the distance I thought wasnt going to be able to do for a few weeks at least. Its amazing what you can do when you actually want to. Its the same as IM and SEO, if you want it you will get it. Use that mentality with health and fitness and you get the same results.

[DELETED]

Got married 3 years ago, got in a good, lean shape just before the marriage (I am a natural skinny!), then got a son last year and bammmmm, back to skinny-winny!

All the gym memberships, whey protein shakes and 'good oils' down the...

I've always been big into exercise but one thing which I have found really useful (which I actually picked up from Eben Pagan) is to move my daily run to first thing in the morning.

Every morning the first thing I do is drink some water, put on my running shoes and start running, then when I get back to my apartment building I hit the gym.

I was never a big on morning exercise but adopting this as a habit has made a huge difference, I do this almost every day where as if planned my gym / run for the afternoon often other things would get in the way.

It really sets me up for the day.

I would say if you are having putting in an exercise routine in place read

The Power of Full Enagagement by Tony Schwarz. In my mind this is one of the best books of self improvement available. And is great if you are like me and you like practical advice that you can quickly put in place rather than "concepts"

200 push-ups holy cow!

I can't do regular pushups anymore as my right hand suffers already from carpal tunnel and it hurts like hell, so either I do it with fists closed and a towel or with bars which I don't have but I never did 200 push-ups before! :O

Anyway I'm more of a runner kind of guy, so what I normally do is run around six daily miles and that usually gives me a lot of energy to start the day and also get really cool ideas while running ;-)

I have NOT been running lately though so this was a good reminder to get of my butt and start doing something good for my heart, thanks!

Sergio

Most of us (internet marketers, webmasters, designers, etc) sit in front of the computer too long each day (I know, I do ), and it's been proven that doing so for more than 6 hours a day will rapidly increase your chances of dying. Basically, it shortens your life a lot!


[Source]

So, yeah, break up you day with exercise, chores, etc. - basically, move more, sit less.

Also, remember to give your eyes regular breaks ...

I just got back from an afternoon run. I used to run, spin class, and lift weights in the morning, but prefer it in the afternoon now. Since I work from home it's a good excuse to get outside for some fresh air and break my day in half so it doesn't feel like I'm trapped in my house.

Plus, I'm wide awake in the morning anyway, so I like to exercise mid-day in order to get a second wind and come back for the rest of my workday and beyond with lots of energy. Running also helps me clear my mind. I leave the office with my head FULL of nonstop thoughts and then feel it all dissipate as I'm breathing fresh oxygen in and releasing thoughts and worries out.

I should be doing more of this and have gotten out of the habit! It feels great when I do though, and it clears my mind so that I write better, among many other things.

I have an Iron Gym, Ab Lounge, professional treadmill, weights, etc.. But I dont use them as often as I should. Then again I dont really need to.

I can eat a large pizza by myself and not gain a single pound, guess I have high metabolism.

haha, yes nice idea actually I used to do some push ups randomly and it does make you feel more energised afterwards. An energy booster lol

Yes, Here is my Work Out Schedule:

Monday - I run 5 Miles

Tuesday - I workout (2 hours) & I do not count anything. I push myself until total exhaustion

Wednesday- I run 5 Miles

Thursday - I workout (2 hours) & I do not count anything. I push myself until total exhaustion

Friday - I run 5 Miles

Saturday - I workout (2 hours) & I do not count anything. I push myself until total exhaustion

Sunday - Rest

Cheers!

AJ

A healthy body = A healthy mind

Anyone looking for a program that works - google stronglifts 5x5, very simple, a lot of fun and you only have to do it 3x a week (45 min sessions)

I personally subscribe to the "Leangains" intermittent fasting and lifting regimen. Essentially, you fast for 16 hours, then have an eight hour eating window. This theory runs contra to the common 5-6 meals per day prescription, but after researching and practicing I find it to be far more plausible (I have tried both, for the record). My mind feels sharp during the fasted state, and I rarely if ever feel hungry.

Leangains training includes compound lifts (i.e. deadlift, squat, bench press, chins) three times per week, with some accessory work thrown into the mix. I make steady, consistent gains each month. I love it -- highly recommended.

I try and get to the gym 5 times a week, do split routines on the weights Mon/Tue, pure cardio Wed, a class Thurs (circuits) then full body workout with weights Friday and take the weekend off!!

Find that usually works for me and if life/work etc get in the way then its fairly flexible as broadly interchangeable.

Find that some exercise is a must given amount of time spent on computers!!
Some great useful tips and advice on this thread, good to see the number of active Warriors

I find that walking for a half hour or more on a regular basis
does wonders for feeling more energized and healthy.
Also, ideas abound in those walks.
So it's great for creativity and to solve problems of
whatever nature.

[DELETED]

[DELETED]

[DELETED]

5 times a week here

You know it's really Strange to sell 100"s of copies of health & fitness Ebooks as an affiliate & not doing exercise for yourself..Even I need to exercise & get in shape back or 16 hours straight work with cigarettes in hand might kill me soon & I am only 24

Great post!!!!

This can really help me for sure. Actually I don't have time exercising myself because I work home for up to 10 hours, all those very hours I am always sitting and looking at my computer. Will perform these things you have posted.

[DELETED]

I recently joined a gym. First time I've joined one. I find exercising improves my motivation and perspective. Its really cold here, so having something to do during these hard winter months makes all the difference. Even when I just joined the gym, I found my desire to be successful reawakened too...

Meh I know I need to exercise but I don't really want to add more "mental work" as I'm trying to expand my I.M. business.

Probably a shitty excuse but yeah

I go regularly to gym to keep myself fit.
I go like 4-5 times a week. No compromise on keeping myself fit.

Morning workout: flexibility and joint conditioning
Afternoon workout: short burst power
Evening workout: circuit training and cardio

I plank, squat and do yoga as part of my daily routine.

Very awesome idea indeed! Some people make the excuse of not being able to go to the gym etc but this is something anyone can do at home and by really being consistent it can do wonders for them.

This is something I want to be more consistent at in the morning before I start my day and of course the gym etc is the great bonus workout on certain days. Also do not forget guys to implement a healthy lifestyle as much as you can with your occasional cheat days.

Thanks for sharing the great tips!

I'm in the gym 3-4 times a week. Doing something very physical gives my mind a well deserved and extremely needed refreshing!

I do yoga and I'm thinking of getting a stationary bike. I like the idea of getting on my bike when work out to think through a problem.

I am little lazy and not so fitness concious . Eventually skip my daily walk .Don't know how to routine my daily life.

Exercise prepares your body to better handle stress.
Its like activating your immune system with cold water after a warm shower.


treat your body like the most advanced computer system in the world.

Feed it positive energy
Keep it cool
Clean it inside and out
USE IT, Don't abuse it!

A two mile jog every morning before the sun comes up. No phone, no music. It takes about 20 minutes and lets me plan out my day in my head without any distractions.

I have a TrekDesk. Before you laugh, read the reviews. You'll want one before you're finished reading.

Testimonials

It's apparently out of stock on Amazon, but it's so awesome. I get on for 1-2 hours every day, walk 2-4 miles, stretch, and feel awesome.

I used to be very active in fitness over the years but now days im so busy I settle for just doing workouts at home. Some of the workouts at fitness blender can wear you out.

I exercise daily. It helps a ton.

I used to exercise daily in the army. Now I just do yoga since it has helped relieve my neck and upper back pain. Although I do want to get back into lifting weights at some point.

Insanity is the route for me. Forget 60 days, its a lifetime for me

I do 100 pushups, 100 squats, and 100 sit-ups 6 days a week first thing when I wake-up in the morning.

It helps me get ready for the rest of the day and it helps boost my self-confidence, because I know most people would make excuses or take days off.

I've been doing this since January of this year and it has been a great addition to my daily routine.

I go to the GYM and follow the trainer's guidance.So i exercise

Hmmm... Sounds like 'work' to us!

How about our routine? ...When we were living next to a snowboard resort, we'd catch the shuttle outside our condo up to the mountain, ride for a couple hours then ride the backcountry home.

But the snow is gone from Tahoe.

So now we are living on the beach in Mexico and go SUP Surfing every other day for 2-3 hours per day.

Daily walks/hikes are mixed in no matter where we are.

Fun, rejuvenation, meditation and exercise all mixed in while riding waves

I am glad to see all the people in here who work out in some form. So do I. I suppose you would say I am doing a p90x/insanity hybrid. I do some of both. I went through p90x except for the yoga.

My time schedule has made it hard to completely do insanity but I work on it as I can until I can use it as designed. I find that I thoroughly enjoy pull ups with the p90x pull up bar.

I enjoy doing the running man and some of the other cardio exercises individually when time doesn't allow a full dvd workout.

I think it is safe to say that working out and taking care of our health allows us to be more productive than the other side of the coin. I would like to see more people have the confidence that working out regularly can give you.

Robin Sharma sums it up very well ...

" Remember that when you transform your fitness, you'll transform your business."

Yes exercising does help.

It's helped me a ton especially with my self confidence. After I lost about a good 65 pounds . My confidence sky rocketed and so did my success and productivity.

I used to have exercising. Now I love it and embrace it whenever I can get it.

I TOTALLY agree with the idea of exercising inbetween your work day. I take regular breaks to go and take a walk outside for half an hour, or to do a few pushups as you mentioned. It helps with your body getting weak if you work a lot!

A healthy body is a healthy mind after all!

Christian

I workout daily.

I practice Yoga, also swimming, diving and going to sauna few days a week

Exercise does not mean doing physical activities only. We can sit on the chair in front of the computer and move our legs.. do knee exercise and so on. Always remember 'exercise' - link with our brains and we use that all the time; which means we do some sort of exercise all the time.

Good suggestion! Probably I will take that!

Its very nice idea!

Well I should and I always think I will,but I never do ,kinda embarrassed while posting this but I', gonna start soon!

Ean

OP approved! Exercise will definitely get you on point.

[DELETED]

Gym 3 times a week, cycling or running the others

[DELETED]

[DELETED]

[DELETED]