These people do this thinking that just by doing the volume they will increase their fitness. This is not true. Once you get to the point where your workout isn’t hard to do anymore you need to adjust the workload. I don’t know if Id even wait until it was to the point of “easy” before I ramp it up.

Without intensity volume will only take you so far. If you always do 25 pushups in the morning, it’s time to do them faster, or with a weight vest/backpack on. Anything to make them harder and challenge yourself again. Or just increase the number. Do 50 now. If you go for a 3km walk, change it to a jog, then a run. Same for the swimming, swim faster, use a more challenging stroke, jump out of the pool every so often and do some pushup, situps, burpees…

Your body adapts to the stress you put on it. If you don’t increase the stress it won’t continue to adapt. That is what people don’t realize. They see the results they got by doing X so they continue to do X and expect results to continue. Think of it like sun tanning. If you lay out in the sun for 20 minutes every day and get a bit of a tan, would you expect your tan to keep getting darker by laying the sun for 20 minutes? No, it won’t… you’ll need to lay out there for 30 minutes, an hour… It is the very same thing with exercise. You need to continually increase the intensity to continue to make gains (or losses in terms of inches and body fat…)

Intensity also goes for weight lifting, only here it’s not necessarily doing your workout faster, it’s adding more weight. If you bench press 3 sets of x at 185lbs every bench workout you can’t expect your bench press to get stronger. You need to add weight every workout (or at least strive to).

Always increase the intensity, always challenge yourself. Volume alone will only get you so far.

Chris Walls is a Personal Trainer at the newly opened Crossfit Kelowna training centre.  For more information on Crossfit, please visit http://www.crossfitkelowna.com

Mercury Retrograde in Libra presents a unique, if awkward flavour to our days now. Whether direct or retrograde, any planet, in this case Mercury, also has a more specific quality depending on its actual Sign position, in this case Libra. On the other hand, Mercury retrograde is always experienced in particularly different ways according to which Sun Sign you are. Call it cosmic chemistry. Of course, each individual is ultimately unique despite the categories of the 12 part Zodiac Mandala that corresponds to the 12 Constellations and the 12 Zodiac Signs. The circle of 12 equal portions of 30 degrees each that I am referring to is best understood as an archetype. Now, Mercury in Libra Retrograde is actually considered one of its most difficult positions. Given the lovely weather the focus will be offset. Still, you may notice minor mistakes, slip-up, omissions, and forgetfulness and so experience more minor yet annoying frustrations and perhaps disappointments. This is the time especially to keep receipts and avoid signing important contracts, or at least make diligent extra efforts to read the fine print. Especially if purchasing electronic devises. I would not say do not sign if you must, according to your general life flow. Simply be mindful of the fact that Mercury is retrograde and perceptions and communications may be somewhat blurred and confusing. With intention you can bring positivity to it. On the other hand, the deeper lessons that you may be destined to learn from this experience may also be important to your overall evolution. Since Mercury went retrograde on September 24 and will be so until October 15th, you have the opportunity to observe as you go forward in your life looking back to what important events and relationships or purchases you made during this time. Adding to the Mercury retrograde issues, the Moon making challenging aspects would indicate more difficult experiences, so be on the watch for those. For more on Mercury retrograde in Libra visit my website and sign-up for my Monthly New Moon Newsletter!

Aries (Mar 21 – Apr 20)

Your passions and ambitions will deepen this week. You will pursue whom ever and what ever you desire with all jets firing. You will want significant others to know your feelings but may want to conceal them from people in general. In the bigger picture, you are on a march to expand your position of power and influence. Sharing the power with others or someone special is part of the plan. True power comes from source and is harnessed to empower others while false power controls or takes power from others. Strike the balance by empowering yourself and others.

Taurus (Apr 20 – May 21)

People and circumstances are pushing you to expand your position somehow. You are eager to engage yet may have a few questions to ask and details to settle before you fully move ahead. You want to be as aware as you can and also go with the flow. Striking this balance implies getting answers along the way of your general direction. A destiny is calling and it implies change for the better but you better be willing to learn a lot. Go with the flow yet get answers as well.

Gemini (May 21 – Jun 21)

A playful, creative and romantic mood continues. Yet, in order to achieve them you must also be willing to do the work and give to the situation. Returns are coming in and dreams may be coming true but to receive them you are challenged to face certain fears. What do you really want to do, have and/or achieve? Make efforts to clarify your plans, dreams, and visions. Once you are clear in your mind your body will follow. Deeper yet, access your heart’s desire then decipher what it means in your mind then get going on your journey.

Cancer (Jun 22 – Jul 22)

How can you create more beauty in your life? Sometimes beauty is visual, sometimes it is a feeling or it could also be a relationship or a life rhythm altogether? Somehow you are being called to contract in order to expand. This means simplify, downsize, streamline or something like that. Why do you do what you do; to feel good to feel secure or to impress yourself and others? Whatever your answer, it is probably fine as long as you are O.K. with it. Aim to harmonize within to be extra in tune with yourself first and foremost! This will allow you to be more aware and help you to make better choices at this important juncture.

Leo (Jul 23 – Aug 23)

With many people to see and places to go, errands to run and thoughts to think you are probably quite busy these days. Some rather deep changes are brewing both at home and in your relationships. This is a good time to listen well and keep an open mind. You may also want to get to the bottom of things and clear away old negative emotions and invest your energies into nurturing a more embracing attitude. Mars in Scorpio could pose some deep and important life experiences and lessons; especially psychological and spiritual in nature. Keep an open mind and consider every person both your teacher and your student to foster more authentic communications.

Virgo (Aug 24 – Sep 22)

Creating a stable, balanced, beautiful and yet flexible foundation in your life will require some creative thinking and intention. Changes on relationship fronts are brewing. Some good things are flowing in, yet instability and disturbances in the field are present to keep you from becoming too complacent. Embrace the changes in a consistent manner with room for sampling and flirting with possibilities. Make efforts to prioritize so you know what you want and can exercise a sharper focus. Recognize the foundation you have built and stand with confidence upon it.

Libra (Sep 23 – Oct 22)

Moving ahead, asserting your ambitions and actualizing the object(s) of your desires are your top priority now. As old notions, self-concepts and attitudes about security steadily dissolve, you feel the urge to try new things. This is a good time to get clear and focus upon both who you are and what you want to achieve. Trust the flow of change and honour your individuality and desires to experiment. Be careful, however, not to take on more than you are actually able or willing to match in terms of effort. If you choose to go big, be prepared to double your efforts.

Scorpio (Oct 23 – Nov 21)

Freedom from the oppressive obsession of desires is the message the Buddha aimed to teach. Desire is not the enemy, attachment and obsession are. Can you enjoy the game without having to win? To explore and entertain new options, deals and prospects in the moment, beyond the outcome, yet still keeping your eye on the ball and wanting to hit it because that is the way the game is played, equals true success! In other words, be grateful for the opportunity to be a part of the game and the drama at all. With gratitude there will come greater understanding acceptance and compassion for yourself and others.

Sagittarius (Nov 22 – Dec 21)

Many grand dreams and perhaps a few schemes are floating in your mind. You want to feel secure and yet must fight against the hallucinations of your imagination to do so. Some sobering realities are assisting you to keep both feet on the ground. Some say all things are possible and they may be right; however, sometimes it is best to stick with what is probable. Honour your dreams and the facts, simultaneously. Whatever ills or woes or misdeeds you are noticing in others, look harder at your own perceptions, beliefs, conclusions and attitudes. Live and let live!

Capricorn (Dec 22 – Jan 19)

Your power and influence is riding high now. You want to use your leadership and authority to change or at least shake the status quo. Acknowledge and outline your achievements to date and yet be willing to learn new things too. Some big changes in your public life and in your entire mode of personal self-expression are coming in now. Expand your position with new knowledge and perspectives. Be willing to change your style of approach. Exercise greater humility and be willing to listen and learn. Aim to improve your current situation and reputation by honouring your achievements to date and building upon them now.

Aquarius (Jan 20 – Feb 19)

Creating a whole new state of balance requires new tools, methods and techniques. Be open to these even if you are not ready or in a position to act upon them. Groom, cultivate and nurture a deep sense of independence balanced with a wide scope and reach of audience. Performers do this all the time. Honour your many skills, yet focus up the ones that make you feel happy. Associations of pleasure to even the most difficult or daring of ventures are a key to gaining confidence to take the necessary risks and make the necessary efforts. Assert you will to learn and to teach.

Pisces (Feb 20 – Mar 20)

Deepening’s and endings on relationship fronts continue. You want to share ideas and resources with almost anyone who will engage. Whether you are aware of it or not you are in the midst of a deep soul searching, or at least a quest for new angles. Rewards for your efforts are coming but you will have to be disciplined and committed to receive them. This may well require a concerted effort over the course of the next year especially. This will provide an important momentum and confidence that will prove valuable over the course of the next few years that follow after that. As for now, push for what you want without pushing people away.

Nikon D80 Digital Camera with 18-135mm Lens………..