Marriage ceremonies are always an incredibly big day to believe whether or not it's your own house or perhaps you are only attending 1. This is due to on instances there is something typical in regards to you -- you will see the need for you to wear evening wear. This might in addition need appropriate going to add accessories and corresponding for your perfect search that you desire.
One of many common components of accessorizing could be the using engraved cufflinks. There is a wide selection of these kind of which can be used on different shades associated with t shirts as well as for different situations. One of the primary as well as essential reasons for the usage of cufflinks for men between components may be the activity regarding fastening the particular cuffs of your shirtsleeves.
Marriage ceremony Engraved cufflinks
You can find definite fits or even formal wear that is certainly usually worn pertaining to events including marriages. And go with these there is also a special selection of cuff links which is right now there for your choice. You will be impressed to view your versions involving patterns designs that exist pertaining to instances.
Nevertheless there's also a lot of choices which is feasible with wedding cuff links You might have bits which might be engraved along with 'groom' as well as kinds that will say 'brother of the groom' or perhaps people who go through because 'best man' - progressive suggestions which also make a large amount of special recollections along with extreme fun.
These are generally really fashionable within their design and known as well.
Low cost Wedding party Cufflinks for men
There's no question with the fact in which marriages are very pricey matters that have numerous factors from the expenditures for it. And also the thought of giving absent lots of kinds of circumstances to relatives and friends may also be heavy for you. Such instances you will find perfect and trendy choices involving items to the guys of all age brackets -- cufflinks for men. And to aid you in the selection there's a substantial selection of options within styles across retailers and internet based sites.
These are produced from various metallic metals with assorted types of individualized labels on them in gorgeous teeth enamel work. They are at times available in precious metal plated designs also. These are generally very affordable and also wallet pleasant inside their precise rates.
There are several stores over the British isles and internet sites that provide you plenty of on the web surfing around options of various types inside low-cost marriage ceremony cufflinks These may certainly always be that best marriage ceremony prefer that you can hand out along with employ for that day of specific party for yourself.
2012年12月18日星期二
2012年12月16日星期日
How to wear cufflinks correctly?
The way to Wear Cufflinks Correctly
Are you looking to figure out how to use cufflinks for men properly? If you have decided to begin putting on cufflinks for men you could be slightly mystified. There is a easy purpose : to seal a pair of attributes of the fabric. This kind of frequently occurs in the cuffs. Nonetheless, this may also come about on the collar and in location of typical buttons right in front in the top.
When you ought to Employ Cufflinks
You will find there's simple principle to follow while selecting in order to put on engraved cufflinks. If your tank top has button divots yet simply no links this is an excellent possiblity to put on cufflinks. Again, this specific frequently happens on the cuffs. These are named "French Cuffs". It's not frequently that you notice shirts that do not have option openings in the the front however it is feasible. You will also need cuff links in this situation.
Types of Engraved cufflinks
As soon as you determine if you may need cufflinks, you'll want to go with a design and style. There are 2 simple variations and kinds nevertheless the most crucial thought would be to choose you need them to close. Your current clasping options include article cuff links, button-style cuff links, along with cuff links that have a cut. The remainder of the layout differences could have more details on fashion as compared to operate.
Picking a Style
While figuring out how you can put on engraved cufflinks effectively the next matter you will have to carry out can be select a type. There are several approaches to strategy this kind of. You can get several cuff links throughout vintage variations that can be used along with just about anything or you can decide on kinds which may have far more complex models. You may also keep these things company logo!
The actual strategy you're taking is decided because of your funds plus your personal fashion. After you go with a design everything you should accomplish is secure the idea on the top. Merely choose the fashion that features a form that is very easy to work with.
Do not let the concept of how you can wear cuff links properly frustrate you. They could help a person develop a elegant search. It is important to pick the engraved cufflinks which are best suited for your style. You will likely have to obtain a minimum of some different twos in order to have cufflinks for men that are great for a number of events.
Are you looking to figure out how to use cufflinks for men properly? If you have decided to begin putting on cufflinks for men you could be slightly mystified. There is a easy purpose : to seal a pair of attributes of the fabric. This kind of frequently occurs in the cuffs. Nonetheless, this may also come about on the collar and in location of typical buttons right in front in the top.
When you ought to Employ Cufflinks
You will find there's simple principle to follow while selecting in order to put on engraved cufflinks. If your tank top has button divots yet simply no links this is an excellent possiblity to put on cufflinks. Again, this specific frequently happens on the cuffs. These are named "French Cuffs". It's not frequently that you notice shirts that do not have option openings in the the front however it is feasible. You will also need cuff links in this situation.
Types of Engraved cufflinks
As soon as you determine if you may need cufflinks, you'll want to go with a design and style. There are 2 simple variations and kinds nevertheless the most crucial thought would be to choose you need them to close. Your current clasping options include article cuff links, button-style cuff links, along with cuff links that have a cut. The remainder of the layout differences could have more details on fashion as compared to operate.
Picking a Style
While figuring out how you can put on engraved cufflinks effectively the next matter you will have to carry out can be select a type. There are several approaches to strategy this kind of. You can get several cuff links throughout vintage variations that can be used along with just about anything or you can decide on kinds which may have far more complex models. You may also keep these things company logo!
The actual strategy you're taking is decided because of your funds plus your personal fashion. After you go with a design everything you should accomplish is secure the idea on the top. Merely choose the fashion that features a form that is very easy to work with.
Do not let the concept of how you can wear cuff links properly frustrate you. They could help a person develop a elegant search. It is important to pick the engraved cufflinks which are best suited for your style. You will likely have to obtain a minimum of some different twos in order to have cufflinks for men that are great for a number of events.
2012年12月15日星期六
Do you want to get a pair of designer cufflinks
If you frequently attend formal meal along with beverage parties you should understand in which engraved cufflinks for men can be a must. A brilliant suit are few things with no intelligent necktie and also the ideal set of engraved cheap cufflinks, but exactly how can you choose exactly what style is wonderful for you?
A couple of leading to black and white gem cuff links with a smart dark-colored match, whitened tank top and african american tie will appear gorgeous. You will end up amazed the amount men and women notice tiny efforts for you to detail and they're going to always be impressed along with your amazingly cufflinks.
When possess a little bit of funds to pay invest in some Swarovski cufflinks to completely hit the offending articles. The luxury label of deposits will be featured upon a variety of cufflinks patterns, to check on you need to authentic be aware of your swan stamps.
If you wish to retrieve every one of the halts and then there are a number of incredible cufflinks that can in several designs and are guaranteed to produce the nearly all wonderful perception with visitors. Crystals are available in lots of different hues so you are sure to locate a set that suits your own clothing. Engraved cheap cufflinks have to be worn together with French design cuffs, thus ensure you possess this brand of clothing.
These kind of cufflinks designs include areas, crowns, fleur p lis along with mother regarding gem combinations. Other kinds contain fantastic arch crystal incrusted cuff links and also spectrum colored crystal cuff links. If you love putting on designed amazingly engraved cufflinks for men why don't you try a few money involved, spiders, turtles and even scorpions. You can even get marcasite amazingly, very will get flap girl as well as fortunate engraved cufflinks. There are even a number of great crystal wrap around and superstar break open cuff links which will go with the neatest involving garments.
Make an effort to remember that a smaller amount is much more along with suit your tie up together with your cufflinks for men. If you're donning the connect that's heavily made make sure your current cheap cufflinks for men are certainly not too heavily jeweled because they will certainly battle. Furthermore, if you're a guy whom has a tendency to use a lot of hands necklaces steer clear of wearing to many people jewelry or perhaps necklaces because this will make you appear impetuous. Crystal cuff links for men talk on their own providing you have the blend correct. Above going to add accessories could possibly have the reverse impact you are interested in, Elvis Presley had been famous for donning weighty crustal emblazoned cufflinks for men however you most likely are not able to get apart from it.
A couple of leading to black and white gem cuff links with a smart dark-colored match, whitened tank top and african american tie will appear gorgeous. You will end up amazed the amount men and women notice tiny efforts for you to detail and they're going to always be impressed along with your amazingly cufflinks.
When possess a little bit of funds to pay invest in some Swarovski cufflinks to completely hit the offending articles. The luxury label of deposits will be featured upon a variety of cufflinks patterns, to check on you need to authentic be aware of your swan stamps.
If you wish to retrieve every one of the halts and then there are a number of incredible cufflinks that can in several designs and are guaranteed to produce the nearly all wonderful perception with visitors. Crystals are available in lots of different hues so you are sure to locate a set that suits your own clothing. Engraved cheap cufflinks have to be worn together with French design cuffs, thus ensure you possess this brand of clothing.
These kind of cufflinks designs include areas, crowns, fleur p lis along with mother regarding gem combinations. Other kinds contain fantastic arch crystal incrusted cuff links and also spectrum colored crystal cuff links. If you love putting on designed amazingly engraved cufflinks for men why don't you try a few money involved, spiders, turtles and even scorpions. You can even get marcasite amazingly, very will get flap girl as well as fortunate engraved cufflinks. There are even a number of great crystal wrap around and superstar break open cuff links which will go with the neatest involving garments.
Make an effort to remember that a smaller amount is much more along with suit your tie up together with your cufflinks for men. If you're donning the connect that's heavily made make sure your current cheap cufflinks for men are certainly not too heavily jeweled because they will certainly battle. Furthermore, if you're a guy whom has a tendency to use a lot of hands necklaces steer clear of wearing to many people jewelry or perhaps necklaces because this will make you appear impetuous. Crystal cuff links for men talk on their own providing you have the blend correct. Above going to add accessories could possibly have the reverse impact you are interested in, Elvis Presley had been famous for donning weighty crustal emblazoned cufflinks for men however you most likely are not able to get apart from it.
2012年8月15日星期三
Anatomy Of A Successful Training Program
Anatomy of a successful training program: Just wanted to share practical information. Failing to plan then planning to fail is very true when it comes to meeting and exceeding personal fitness goals. This is true whether it is body fat reduction, strength gains, increase in flexibility, rehabilitating an injury or overall health. Without proper assessment of our total current physical conditioning we can overlook muscle imbalances and weaknesses that have been preventing us from reaching any noticeable progress. The cycle of joint aches, back strains and muscle pains over compensating for weaker ones will continue without proper training.
Corrective exercises can only be prescribed after a proper assessment by a professional fitness trainer.
Anatomy of a successful training program begins with a current fitness assessment. Afterwords, a customized program will be initiated based on exercise science principles not to mention common sense.
Here is an example of a solid workout plan; optimize results by working in all anatomical planes:
1. Sagittal Plane: divides the body into right and left portions. e.g. bicep curls, tricep kickbacks
2. Horizontal/Transverse Plane: divides the body into upper and lower portions. e.g. horizontal seat rows, chest press
3. Frontal Plane: divides the body into front and back. e.g. lateral shoulder raises, side hip bridges
4. Circumduction/Rotary: Cross all planes- chop lift, trunk rotation with band, airplane pose (my specialty)
All workouts can be summed up with the following acronym ' S.A.I.D. Specific Adaptation to Impose Demands' - this is how we reintroduce stimulus to unconditioned muscles. For example by activating and stretching your inner thigh and outer glute muscles you will notice an increase of control and balance while performing squats or even walking up a flight of stairs.
Our outside physical appearance is like the tip of a iceberg. If you really want to know our true state of conditioning we need to look deeper. The foundation of the iceberg is below the surface and so is your success. Developing a solid and balanced exercise foundation in the early stages will lead to long term results.
I love proverbs and this describes the importance of assessment 'A chain is only as strong as its weakest link.'
Integrate a sensible nutrition plan, sleep well, and receive guidance from an experienced trainer and you have a plan for success.
Results can be life changing! Here is what you will experience: increases in functional strength and conditioning, naturally increased metabolism, enhanced sport specific performance, neuromuscular activation, reduced stress, improved circulation, body fat reduction, postural alignment, challenge, and enjoyment.
Also remember, Your goals are the most important variables to a successful training strategy.
Corrective exercises can only be prescribed after a proper assessment by a professional fitness trainer.
Anatomy of a successful training program begins with a current fitness assessment. Afterwords, a customized program will be initiated based on exercise science principles not to mention common sense.
Here is an example of a solid workout plan; optimize results by working in all anatomical planes:
1. Sagittal Plane: divides the body into right and left portions. e.g. bicep curls, tricep kickbacks
2. Horizontal/Transverse Plane: divides the body into upper and lower portions. e.g. horizontal seat rows, chest press
3. Frontal Plane: divides the body into front and back. e.g. lateral shoulder raises, side hip bridges
4. Circumduction/Rotary: Cross all planes- chop lift, trunk rotation with band, airplane pose (my specialty)
All workouts can be summed up with the following acronym ' S.A.I.D. Specific Adaptation to Impose Demands' - this is how we reintroduce stimulus to unconditioned muscles. For example by activating and stretching your inner thigh and outer glute muscles you will notice an increase of control and balance while performing squats or even walking up a flight of stairs.
Our outside physical appearance is like the tip of a iceberg. If you really want to know our true state of conditioning we need to look deeper. The foundation of the iceberg is below the surface and so is your success. Developing a solid and balanced exercise foundation in the early stages will lead to long term results.
I love proverbs and this describes the importance of assessment 'A chain is only as strong as its weakest link.'
Integrate a sensible nutrition plan, sleep well, and receive guidance from an experienced trainer and you have a plan for success.
Results can be life changing! Here is what you will experience: increases in functional strength and conditioning, naturally increased metabolism, enhanced sport specific performance, neuromuscular activation, reduced stress, improved circulation, body fat reduction, postural alignment, challenge, and enjoyment.
Also remember, Your goals are the most important variables to a successful training strategy.
2012年8月14日星期二
The Three Simple Steps To Fat Loss
Its unbelievable but being overweight has now moved from a social nuisance and domestic embarrassment to an official disease.
The American Heart Association has announced obesity a dangerous epidemic and a major risk for heart disease. More than 70% of US adults are overweight and that figure is rapidly increasing.
But by following three simple steps in your everyday life you do not have to become one of the above statistics. They are easy to follow without time constraints and don't require a complete lifestyle change. These three steps are:
1. Strength Training - Nowadays you do not have to live in a gym to put on functional muscle. Short high intensity sessions performed once a week is all that is required to elevate the metabolism for total fat burning.
2. A Small Decrease in Daily Calories - Diets don't work (everybody knows this by now) but by decreasing your daily calories by a small amount, the weight loss is body fat alone and not lean tissue and water that is associated with crash diets.
Remember fat accumulates on the body over a long period of time so it must come off slowly.
3. More Incidental Activity - Instead of driving try walking. Walk instead of taking elevators or escalators, and just keep moving through out the day.
Lets have a look at the Three Steps in more detail below:
Strength Training
Between the ages of 20 and 70 the average person loses one quarter of their muscle mass. Running, cycling or other aerobic sports will not prevent this loss.
This is very disturbing because the muscles are the engines of the body and every pound of muscle burns 100 calories every day.
By adding just 10 pounds of functional muscle to your body, you will burn off 60 pounds of fat over the next year.
Providing you take in the same amount of calories, it will keep burning those extra pounds year after year! The amount of fat the body can burn is directly related to the lean muscle your body has.
If you don't perform weight training to maintain your muscle tissue, you will lose half a pound of the fat burning tissue per year after the age of 20 years. In simpler terms the more functional muscle you have on your body the more fat you will burn up.
Small Decrease in Daily Calories
For years now, we have been told to use dieting to rid the excess fat from our bodies.
The trouble with this concept is that the low calorie restricted diet would throw the body into starvation mode, with the body holding onto the fat and using precious muscle tissue for energy.
This would then lower the metabolism causing greater muscle loss and when the diet is broken the unwanted fat would not only return but actually increase.
The way around this is to cut your daily calorie intake by a small amount of calories only. This will stop any starvation mechanisms from clicking in.
You can do this by making up a seven day eating plan and writing down every thing you eat for the week, and then work out the calories you have eaten with a calorie counter. Divide this figure by seven and you have your daily calorie value.
Decrease daily calorie value by a couple of hundred calories per day and no more. This will generate slow weight loss and the majority will be fat loss only. The daily calories should be consumed during the day with small frequent meals.
The calories should come from a balanced diet (no fad diets please) with the required amount of micronutrients, vitamins and minerals. As well as containing the required amounts of fibre, fat, protein and carbohydrates.
The American Heart Association has announced obesity a dangerous epidemic and a major risk for heart disease. More than 70% of US adults are overweight and that figure is rapidly increasing.
But by following three simple steps in your everyday life you do not have to become one of the above statistics. They are easy to follow without time constraints and don't require a complete lifestyle change. These three steps are:
1. Strength Training - Nowadays you do not have to live in a gym to put on functional muscle. Short high intensity sessions performed once a week is all that is required to elevate the metabolism for total fat burning.
2. A Small Decrease in Daily Calories - Diets don't work (everybody knows this by now) but by decreasing your daily calories by a small amount, the weight loss is body fat alone and not lean tissue and water that is associated with crash diets.
Remember fat accumulates on the body over a long period of time so it must come off slowly.
3. More Incidental Activity - Instead of driving try walking. Walk instead of taking elevators or escalators, and just keep moving through out the day.
Lets have a look at the Three Steps in more detail below:
Strength Training
Between the ages of 20 and 70 the average person loses one quarter of their muscle mass. Running, cycling or other aerobic sports will not prevent this loss.
This is very disturbing because the muscles are the engines of the body and every pound of muscle burns 100 calories every day.
By adding just 10 pounds of functional muscle to your body, you will burn off 60 pounds of fat over the next year.
Providing you take in the same amount of calories, it will keep burning those extra pounds year after year! The amount of fat the body can burn is directly related to the lean muscle your body has.
If you don't perform weight training to maintain your muscle tissue, you will lose half a pound of the fat burning tissue per year after the age of 20 years. In simpler terms the more functional muscle you have on your body the more fat you will burn up.
Small Decrease in Daily Calories
For years now, we have been told to use dieting to rid the excess fat from our bodies.
The trouble with this concept is that the low calorie restricted diet would throw the body into starvation mode, with the body holding onto the fat and using precious muscle tissue for energy.
This would then lower the metabolism causing greater muscle loss and when the diet is broken the unwanted fat would not only return but actually increase.
The way around this is to cut your daily calorie intake by a small amount of calories only. This will stop any starvation mechanisms from clicking in.
You can do this by making up a seven day eating plan and writing down every thing you eat for the week, and then work out the calories you have eaten with a calorie counter. Divide this figure by seven and you have your daily calorie value.
Decrease daily calorie value by a couple of hundred calories per day and no more. This will generate slow weight loss and the majority will be fat loss only. The daily calories should be consumed during the day with small frequent meals.
The calories should come from a balanced diet (no fad diets please) with the required amount of micronutrients, vitamins and minerals. As well as containing the required amounts of fibre, fat, protein and carbohydrates.
2012年8月13日星期一
Yoga To Grow Taller?
People who take up yoga can noticeably grow taller due to the fact that they are able to hold themselves better and their spine stretches. Now that’s an interesting fact for you! Yoga is one of the fastest growing activities in the world and provides everybody with so many benefits whether male or female. Yoga is really about creating balance in the body through developing both strength and flexibility. This is done through the performance of poses, each of which has specific physical benefits. There are many different types of yoga but all provide you with unbelievable results.
• Do you want to become more flexible, stronger and fitter? Due to the breathing techniques used and the fact that all your joints receive full range of movement, you will not be waking up sore any longer. Yoga will make you feel like a new person.
• Want to improve your posture? Yoga can realign your body in new ways and not just make you grow taller!
• Yoga makes you look and feel better! Why? Your muscle tone becomes more firm and your complexion begins to radiate!
• Want to find out more about your body and how it works? You will learn how your conscience and unconscious mind can either support or harm you, and as you get more involved in yoga you will develop more wisdom.
• Having trouble sleeping? Yoga can be a very deep relaxing form of activity that you will find you will be sleeping better in no time.
In order to get started today and practice yoga you must be aware that there are so many different types of yoga systems. Do your research and choose which one will benefit you the most. Below is a brief listing of just a few types of yoga systems that are offered around the world today.
Hatha -
Said to be the basis of all types of yoga systems as it includes many of the different physical movements in all systems of yoga. Hatha yoga is a very calm and meditative form where yoga is practiced more slowly involving lots of control and grace throughout the body.
Bhakti -
Leads you to an emotional path of surrender where it deals with love and devotion. Lots of emphasis is placed on the love of god, love of god in man, and the surrender to gods will.
Karma -
Want to take the path to selfless action? Karma yoga makes it clear that as humans we must always work in harmony with the greater power which controls and runs the universe. ‘All actions and rewards are given to the divine’.
Kunalini Yoga -
It focuses on the psychic energy centers within the spine and much different to most of the religious systems around the world. It is said that when one becomes aroused the potential energy becomes a conscious driven force and the person can result in a state of super consciousness and bliss. When two people have mastered their self by relaxing their body tensions and being able to release their energy blocks then because they have reached the same level they can come together and form a whole.
So don’t wait any longer! Join a yoga class in your local area and you will never feel better!
• Do you want to become more flexible, stronger and fitter? Due to the breathing techniques used and the fact that all your joints receive full range of movement, you will not be waking up sore any longer. Yoga will make you feel like a new person.
• Want to improve your posture? Yoga can realign your body in new ways and not just make you grow taller!
• Yoga makes you look and feel better! Why? Your muscle tone becomes more firm and your complexion begins to radiate!
• Want to find out more about your body and how it works? You will learn how your conscience and unconscious mind can either support or harm you, and as you get more involved in yoga you will develop more wisdom.
• Having trouble sleeping? Yoga can be a very deep relaxing form of activity that you will find you will be sleeping better in no time.
In order to get started today and practice yoga you must be aware that there are so many different types of yoga systems. Do your research and choose which one will benefit you the most. Below is a brief listing of just a few types of yoga systems that are offered around the world today.
Hatha -
Said to be the basis of all types of yoga systems as it includes many of the different physical movements in all systems of yoga. Hatha yoga is a very calm and meditative form where yoga is practiced more slowly involving lots of control and grace throughout the body.
Bhakti -
Leads you to an emotional path of surrender where it deals with love and devotion. Lots of emphasis is placed on the love of god, love of god in man, and the surrender to gods will.
Karma -
Want to take the path to selfless action? Karma yoga makes it clear that as humans we must always work in harmony with the greater power which controls and runs the universe. ‘All actions and rewards are given to the divine’.
Kunalini Yoga -
It focuses on the psychic energy centers within the spine and much different to most of the religious systems around the world. It is said that when one becomes aroused the potential energy becomes a conscious driven force and the person can result in a state of super consciousness and bliss. When two people have mastered their self by relaxing their body tensions and being able to release their energy blocks then because they have reached the same level they can come together and form a whole.
So don’t wait any longer! Join a yoga class in your local area and you will never feel better!
2012年8月12日星期日
10 tips for Healthy Eating!
Now is a great time to focus your attention on the importance of making smart food choices by practicing healthy eating habits. Not only will you reach your weight goals, you will also have a healthier digestive system, increased energy levels, better moods, clearer and younger looking skin, increased metabolism, increased ability to fight off colds and the flu, decreased risk of many health related disease and feel amazing!
Here are 10 tips to guide you in healthy eating! The quicker you implement these guidelines, the quicker you will see amazing results!!! Post them on your fridge to remind you of some good choices to attain and maintain an ideal healthy weight!
1. Eat breakfast everyday!!! This is hands down the most important tip I can share with you! By eating a healthy and balanced breakfast you will give yourself the fuel you need to start your day off right with energy, mental focus and the elimination of starvation mode. What is starvation mode you ask? It kicks in when you have a long period of time that goes by and you don’t get any caloric energy in the form of food. Your body is smart and was designed to survive (not to be beautiful…lol), so it sends a signal to store extra fat in case there is another long period of time that goes by without eating so you have fuel reserves for energy in the form of fat. From the time you go to bed until the time you wake up is generally the longest period of time with no food intake. Breakfast simply means to BREAK the FAST!
2. It’s ALIVE!!! Make sure you focus on eating foods that are alive. Foods such as fresh fruits and vegetables have enzyme activity and are nutritionally rich which adds life to your body! Foods that are biologically dead, such as processed snacks with high sugar content, do not provide any nutritional benefits other than extra calories and actually steal valuable chromium and B-Complex vitamins to metabolize them. I advise you to shop at local food markets that purchase locally grown products which contain more nutrients and fewer pesticides than produce which is purchased from foreign countries. Plus, it contributes to a greener environment by saving on transportation fuels and supports you community!
3. Consume high-fibre foods daily: In order to maintain digestive wellness, it is essential to eat foods that have a source of fibre. This includes whole grains (oats, spelt, barley, rye, buckwheat, millet, whole wheat, brown rice), legumes (beans, lentils, split peas) fruits and vegetables. Fibre rich whole grains work to increase your metabolism, because they take longer to digest and absorb, plus they contribute to a feeling of fullness. Personally, I throw a couple of teaspoons of Psyllium Seed Husk into my protein shakes for added fibre and digestion.
4. Diet starts with DIE! Generally speaking dieting is deprivation. Many people view diets as there last chance to lose weight or a quick fix and instant solution. This is the trap that sooooooo many fad diet programs prey on emotional potential weight loss clients with. Be AWARE! Do your research on long term effects. They destroy your metabolism! Focus instead on a healthy personalized nutrition plan which guides you in losing no more than 2-3 lbs per week. This will increase your metabolism and keep the weight off providing you stick to the plan and learn how to eat properly. Eventually in will become second nature and habitual. Slow and steady wins the race!!!
5. Make H2O your best friend: Water is the most important ingredient in healthy eating and any serious weight loss plan! It is vitally important to good health and wellness because it makes up about 80% of your blood and brain. By consuming a minimum of 2 litres per day, you will stay hydrated, think better, speed up the process of losing weight, detoxify, clear up your skin, look younger and curb food cravings which lead to overeating. I suggest for you to take a sip or 2 of water every 20-30 minutes, instead of chugging a large amount and this will prevent you from constantly visiting the can!
6. Don’t fear the fat: It is vitally important to eat an adequate supply of healthy dietary good fats! Throughout all of the cell membranes in your entire body, fat is one of the main components. If you eat a sufficient amount of healthy natural fats, your cellular processes will function normally. If you do not, your cellular process will be severely impaired and your body will need to work harder to operate correctly or form degenerative diseases. This is also especially true if you are consuming large amounts of heavily processed, man-made, chemically altered fats which are found in most processed foods. BONUS: Healthy dietary fats are excellent for optimal hormonal production, muscle building and fat burning processes!!!
7. Are vitamins and supplements necessary? To be honest with you, most of these products are a complete waste of money, do not contribute to optimal health and just contribute to expensive urine. Having a healthy and balanced nutrition plan consisting of a large variety of unprocessed foods (fruits, vegetables, meat, dairy, grains, nuts, seeds) will provide you all of the vitamins, minerals and antioxidants we need for perfect health. Of course if you don’t have the discipline to eat well, then maybe they are better than nothing.
8. Eat after you train: The other most important meal of the day is right after any resistance or cardiovascular activity or work outs! This is when your body is in a catabolic state where your muscle glycogen is depleted and elevated cortisol levels are beginning to break down muscle tissues. The solution is choosing a meal with quickly digestible carbs to replenish muscle glycogen and quickly digestible protein to provide amino acids for muscle repair.
9. Eat 3 meals and 2-3 snacks: By spacing your meals by about 3-4 hours apart you will provide your body with the nutrients and caloric energy it needs to thrive every day! This will also contribute to the decrease in the starvation mode signal to store fat which was aforementioned earlier. A suggestion is to have the meals balanced with 40% carbohydrates, 30% protein and 30% good fats in order to maintain a healthy body weight.
10. Fast-Food for thought: Many clients ask me what they should do when they are going out for fast or convenience food. Obviously, I would suggest not to do it at all, focus on making your own healthy meals and bring them with you if you can, however I must admit I enjoy the occasional burger too. In the case you are forced into one of these fast-food establishments, I would strongly suggest to stay away from soda, fries, hash browns, breaded fish or chicken sandwiches, nuggets or anything absolutely soaked in DEADLY trans fats from industrial hydrogenated vegetable oil!
I challenge you all to make a commitment to attaining a healthy weight and stick to it! Personally, I didn’t get incredible results until I focused on my nutrition plan. This is when I finally began to see some serious definition and a killer six pack! You can do it too! With drive, passion, persistence and believing in oneself you can become successful at anything in life!
Here are 10 tips to guide you in healthy eating! The quicker you implement these guidelines, the quicker you will see amazing results!!! Post them on your fridge to remind you of some good choices to attain and maintain an ideal healthy weight!
1. Eat breakfast everyday!!! This is hands down the most important tip I can share with you! By eating a healthy and balanced breakfast you will give yourself the fuel you need to start your day off right with energy, mental focus and the elimination of starvation mode. What is starvation mode you ask? It kicks in when you have a long period of time that goes by and you don’t get any caloric energy in the form of food. Your body is smart and was designed to survive (not to be beautiful…lol), so it sends a signal to store extra fat in case there is another long period of time that goes by without eating so you have fuel reserves for energy in the form of fat. From the time you go to bed until the time you wake up is generally the longest period of time with no food intake. Breakfast simply means to BREAK the FAST!
2. It’s ALIVE!!! Make sure you focus on eating foods that are alive. Foods such as fresh fruits and vegetables have enzyme activity and are nutritionally rich which adds life to your body! Foods that are biologically dead, such as processed snacks with high sugar content, do not provide any nutritional benefits other than extra calories and actually steal valuable chromium and B-Complex vitamins to metabolize them. I advise you to shop at local food markets that purchase locally grown products which contain more nutrients and fewer pesticides than produce which is purchased from foreign countries. Plus, it contributes to a greener environment by saving on transportation fuels and supports you community!
3. Consume high-fibre foods daily: In order to maintain digestive wellness, it is essential to eat foods that have a source of fibre. This includes whole grains (oats, spelt, barley, rye, buckwheat, millet, whole wheat, brown rice), legumes (beans, lentils, split peas) fruits and vegetables. Fibre rich whole grains work to increase your metabolism, because they take longer to digest and absorb, plus they contribute to a feeling of fullness. Personally, I throw a couple of teaspoons of Psyllium Seed Husk into my protein shakes for added fibre and digestion.
4. Diet starts with DIE! Generally speaking dieting is deprivation. Many people view diets as there last chance to lose weight or a quick fix and instant solution. This is the trap that sooooooo many fad diet programs prey on emotional potential weight loss clients with. Be AWARE! Do your research on long term effects. They destroy your metabolism! Focus instead on a healthy personalized nutrition plan which guides you in losing no more than 2-3 lbs per week. This will increase your metabolism and keep the weight off providing you stick to the plan and learn how to eat properly. Eventually in will become second nature and habitual. Slow and steady wins the race!!!
5. Make H2O your best friend: Water is the most important ingredient in healthy eating and any serious weight loss plan! It is vitally important to good health and wellness because it makes up about 80% of your blood and brain. By consuming a minimum of 2 litres per day, you will stay hydrated, think better, speed up the process of losing weight, detoxify, clear up your skin, look younger and curb food cravings which lead to overeating. I suggest for you to take a sip or 2 of water every 20-30 minutes, instead of chugging a large amount and this will prevent you from constantly visiting the can!
6. Don’t fear the fat: It is vitally important to eat an adequate supply of healthy dietary good fats! Throughout all of the cell membranes in your entire body, fat is one of the main components. If you eat a sufficient amount of healthy natural fats, your cellular processes will function normally. If you do not, your cellular process will be severely impaired and your body will need to work harder to operate correctly or form degenerative diseases. This is also especially true if you are consuming large amounts of heavily processed, man-made, chemically altered fats which are found in most processed foods. BONUS: Healthy dietary fats are excellent for optimal hormonal production, muscle building and fat burning processes!!!
7. Are vitamins and supplements necessary? To be honest with you, most of these products are a complete waste of money, do not contribute to optimal health and just contribute to expensive urine. Having a healthy and balanced nutrition plan consisting of a large variety of unprocessed foods (fruits, vegetables, meat, dairy, grains, nuts, seeds) will provide you all of the vitamins, minerals and antioxidants we need for perfect health. Of course if you don’t have the discipline to eat well, then maybe they are better than nothing.
8. Eat after you train: The other most important meal of the day is right after any resistance or cardiovascular activity or work outs! This is when your body is in a catabolic state where your muscle glycogen is depleted and elevated cortisol levels are beginning to break down muscle tissues. The solution is choosing a meal with quickly digestible carbs to replenish muscle glycogen and quickly digestible protein to provide amino acids for muscle repair.
9. Eat 3 meals and 2-3 snacks: By spacing your meals by about 3-4 hours apart you will provide your body with the nutrients and caloric energy it needs to thrive every day! This will also contribute to the decrease in the starvation mode signal to store fat which was aforementioned earlier. A suggestion is to have the meals balanced with 40% carbohydrates, 30% protein and 30% good fats in order to maintain a healthy body weight.
10. Fast-Food for thought: Many clients ask me what they should do when they are going out for fast or convenience food. Obviously, I would suggest not to do it at all, focus on making your own healthy meals and bring them with you if you can, however I must admit I enjoy the occasional burger too. In the case you are forced into one of these fast-food establishments, I would strongly suggest to stay away from soda, fries, hash browns, breaded fish or chicken sandwiches, nuggets or anything absolutely soaked in DEADLY trans fats from industrial hydrogenated vegetable oil!
I challenge you all to make a commitment to attaining a healthy weight and stick to it! Personally, I didn’t get incredible results until I focused on my nutrition plan. This is when I finally began to see some serious definition and a killer six pack! You can do it too! With drive, passion, persistence and believing in oneself you can become successful at anything in life!
2012年8月10日星期五
How small training variations can be the difference between progress and stagnation
There has been much written on the subject of periodization and variation in resistance training. I'm a very strong advocate of these principles, both from my own experience and the results others have achieved (and are continuing to achieve) using these principles.
There are literally an infinite number of ways you can structure a program, and more training variables than I can probably think of off hand. Everybody knows the basics like intensity, rep range, and split, right? Well to give you a quick run-down there are also variables like rep tempo, rest interval, volume, density, and frequency to name a few.
Not only this but there are also training techniques like supersets, giant sets, trisets, circuits, pre/post-exhaust, drop sets, and wave loading that you can incorporate into your lifting schedule. And in the grand scheme of things all this is barely scratching the surface. See what I mean about infinite program variation?
The problem is though, while some people take all this into account (and those that don't, may you wallow in the pit of the so-called "hard-gainer" for eternity) there's one thing they invariably end up missing - the movements.
Exercise selection is something that far too many people, myself included, tend to forget about. You get comfortable with a set of movements and you do them program in, program out, no matter what else you change - and for some people I'm betting that its the factor that has got them stuck in a rut.
Things like split and rep range your body will adapt to relatively quickly which is why they are probably the most varied parameters from program to program - more often than not the rep range will change many times even in the same program. Though your body might take a lot longer to adapt to the selection of exercises you are using, more-so if you frequently change the other program variables, make no mistake - IT WILL ADAPT.
Your body is like some sort of Borg warrior from Star Trek, no matter how advanced your technology is your body will find a way to adapt and then BANG - your progress is assimilated into the hive mind of the supplement-junkies. For the love of god don't end up like Picard.
I'm guilty of it myself, learning new movements can be annoying because for a week or two your form is kinda shaky and you're not really sure what sort of weight you should be using and aww to hell with it I'm just gonna bench some more.
The truth of the matter is that for a little extra effort you can get out of that rut, sometimes not even by changing movements altogether. Even a slight variation in the same movement you are using could be enough to get some more progress going. I've come across some good examples of both that I thought I'd share in this article alongside their more "regular" counterparts, as well as a short list of exercises these movements can replace in your program if you aren't even doing them to start with.
There are literally an infinite number of ways you can structure a program, and more training variables than I can probably think of off hand. Everybody knows the basics like intensity, rep range, and split, right? Well to give you a quick run-down there are also variables like rep tempo, rest interval, volume, density, and frequency to name a few.
Not only this but there are also training techniques like supersets, giant sets, trisets, circuits, pre/post-exhaust, drop sets, and wave loading that you can incorporate into your lifting schedule. And in the grand scheme of things all this is barely scratching the surface. See what I mean about infinite program variation?
The problem is though, while some people take all this into account (and those that don't, may you wallow in the pit of the so-called "hard-gainer" for eternity) there's one thing they invariably end up missing - the movements.
Exercise selection is something that far too many people, myself included, tend to forget about. You get comfortable with a set of movements and you do them program in, program out, no matter what else you change - and for some people I'm betting that its the factor that has got them stuck in a rut.
Things like split and rep range your body will adapt to relatively quickly which is why they are probably the most varied parameters from program to program - more often than not the rep range will change many times even in the same program. Though your body might take a lot longer to adapt to the selection of exercises you are using, more-so if you frequently change the other program variables, make no mistake - IT WILL ADAPT.
Your body is like some sort of Borg warrior from Star Trek, no matter how advanced your technology is your body will find a way to adapt and then BANG - your progress is assimilated into the hive mind of the supplement-junkies. For the love of god don't end up like Picard.
I'm guilty of it myself, learning new movements can be annoying because for a week or two your form is kinda shaky and you're not really sure what sort of weight you should be using and aww to hell with it I'm just gonna bench some more.
The truth of the matter is that for a little extra effort you can get out of that rut, sometimes not even by changing movements altogether. Even a slight variation in the same movement you are using could be enough to get some more progress going. I've come across some good examples of both that I thought I'd share in this article alongside their more "regular" counterparts, as well as a short list of exercises these movements can replace in your program if you aren't even doing them to start with.
2012年8月9日星期四
Tips for Runners, Walkers, or Joggers
The Importance of Exercise to Joint HeathJoint health should be a concern for everyone—regardless of your age. Joints are the points where two bones meet and are equipped with muscles, ligaments, cartilage, and Synovial membranes that are built to bear weight and allow movement. Joints work toward executing all our movements and making us flexible. Because of this, they are also more susceptible to wear and tear.
There are several ways to help ease aching joints: two important ways include regular exercise and maintaining a healthy weight. Thirty minutes of low impact aerobic exercises three times a week can help to promote joint health. These exercises could include swimming, biking, and walking—to help reduce excess weight and in turn decrease the extra load on the joints.Walking and running are great ways to maintain a healthy weight, strengthen joint muscles and build stamina.
In terms of heart health, strengthening your bones, and helping to keep you fit, walking and running are ideal. But starting a running program can be intimidating and often beginners “burn out” too quickly.
Planning Your Running Routine
So how does one start up a running routine? The trick is to start small. Experts advise to start slowly—not to begin by running immediately. At first, just go outside, stretch and take a long walk. By doing this, you are easing your body into a routine that it is familiar with as well as building up stamina. Be sure to first master your walking technique. Don’t walk slowly or shuffle but move at a pace steady enough to make your pulse rate increase. Always keep your back straight, head erect and tummy pulled in. Arms should swing loosely and you should land on the heel of the foot at all times. Soreness and fatigue will increase if you walk flat-footed or on the ball of your foot. Don’t strain for distance; and when climbing up an incline, lean forward and continue to breathe deeply at all times. Your speed is less important than the time spent on your walk as it takes about 20 minutes for your body to begin realizing the effects of any habitual form of exercise.As you find yourself becoming more comfortable with walking, pick up your pace. Aim for a quick stride that you can continue to maintain. The goal is to get your body more used to a heavier work out. But don’t overdo it.
Your next goal is to try and power walk at a relatively fast pace for longer and longer periods of time. Once you can do this efficiently for a month, move slowly on to jogging alternating between jogging for thirty seconds and power walking for a few minutes. Ease yourself into this and push the intervals of jogging up as you progress. Caring for Your Joints While RunningThe biggest advantage of walking or running is that it can be done just about anywhere. But not all surfaces have the same impact. It is recommended that you regularly vary your location because of the different impacts involved and the stresses which may affect and strengthen your joints differently. For example, running on softer surfaces such as sand or grass may increase the risk of injuries. This is because running on uneven and inconsistent surfaces like the beach creates varying pressures in your feet, ankles, knees and hips with every step. Natural surfaces like these also tend to be uneven and slope, and cause extra pressure on the ankles and feet to maintain their balance. And for many, this may cause unnecessary wear and tear and even lead to possible tendonitis, joint inflammation and even fractures. That said, grass, sand, trails, dirt roads and the like are still less stressful than concrete and asphalt. When running on softer, natural surfaces always build up slowly and pay attention to the surface to minimize your risk of injury.
Another way to prevent injuries while walking and running is to wear running shoes that offer the correct support and cushioning depending on your foot type. Shoes absorb the shock of hitting the surface while running, and if you run or walk regularly, you will need to replace your shoes every 350-550 miles. Also eat well, stock up on fresh fruits, vegetables, loads and loads of water to aid the recovery process as well as prevent any long term damage.
Supplements such as GoFlex are formulated to provide the nutritional building blocks necessary to support healthy joint function and help slow the progression of joint discomfort. Key ingredients in GoFlex that help to nourish and maintain joint health include Glucosamine Sulfate, Interhealth Collagen Type 2, and Hyal Joint—among a number of natural nutrients. This breakthrough product offers a totally new approach to joint nourishment, protection and health.
Check with your health practitioner before beginning any new routine and whether a health supplement like GoFlex is the right choice for you. Running is also a great way to stay in shape both physically and mentally. Enjoy yourself and make running a habit!
There are several ways to help ease aching joints: two important ways include regular exercise and maintaining a healthy weight. Thirty minutes of low impact aerobic exercises three times a week can help to promote joint health. These exercises could include swimming, biking, and walking—to help reduce excess weight and in turn decrease the extra load on the joints.Walking and running are great ways to maintain a healthy weight, strengthen joint muscles and build stamina.
In terms of heart health, strengthening your bones, and helping to keep you fit, walking and running are ideal. But starting a running program can be intimidating and often beginners “burn out” too quickly.
Planning Your Running Routine
So how does one start up a running routine? The trick is to start small. Experts advise to start slowly—not to begin by running immediately. At first, just go outside, stretch and take a long walk. By doing this, you are easing your body into a routine that it is familiar with as well as building up stamina. Be sure to first master your walking technique. Don’t walk slowly or shuffle but move at a pace steady enough to make your pulse rate increase. Always keep your back straight, head erect and tummy pulled in. Arms should swing loosely and you should land on the heel of the foot at all times. Soreness and fatigue will increase if you walk flat-footed or on the ball of your foot. Don’t strain for distance; and when climbing up an incline, lean forward and continue to breathe deeply at all times. Your speed is less important than the time spent on your walk as it takes about 20 minutes for your body to begin realizing the effects of any habitual form of exercise.As you find yourself becoming more comfortable with walking, pick up your pace. Aim for a quick stride that you can continue to maintain. The goal is to get your body more used to a heavier work out. But don’t overdo it.
Your next goal is to try and power walk at a relatively fast pace for longer and longer periods of time. Once you can do this efficiently for a month, move slowly on to jogging alternating between jogging for thirty seconds and power walking for a few minutes. Ease yourself into this and push the intervals of jogging up as you progress. Caring for Your Joints While RunningThe biggest advantage of walking or running is that it can be done just about anywhere. But not all surfaces have the same impact. It is recommended that you regularly vary your location because of the different impacts involved and the stresses which may affect and strengthen your joints differently. For example, running on softer surfaces such as sand or grass may increase the risk of injuries. This is because running on uneven and inconsistent surfaces like the beach creates varying pressures in your feet, ankles, knees and hips with every step. Natural surfaces like these also tend to be uneven and slope, and cause extra pressure on the ankles and feet to maintain their balance. And for many, this may cause unnecessary wear and tear and even lead to possible tendonitis, joint inflammation and even fractures. That said, grass, sand, trails, dirt roads and the like are still less stressful than concrete and asphalt. When running on softer, natural surfaces always build up slowly and pay attention to the surface to minimize your risk of injury.
Another way to prevent injuries while walking and running is to wear running shoes that offer the correct support and cushioning depending on your foot type. Shoes absorb the shock of hitting the surface while running, and if you run or walk regularly, you will need to replace your shoes every 350-550 miles. Also eat well, stock up on fresh fruits, vegetables, loads and loads of water to aid the recovery process as well as prevent any long term damage.
Supplements such as GoFlex are formulated to provide the nutritional building blocks necessary to support healthy joint function and help slow the progression of joint discomfort. Key ingredients in GoFlex that help to nourish and maintain joint health include Glucosamine Sulfate, Interhealth Collagen Type 2, and Hyal Joint—among a number of natural nutrients. This breakthrough product offers a totally new approach to joint nourishment, protection and health.
Check with your health practitioner before beginning any new routine and whether a health supplement like GoFlex is the right choice for you. Running is also a great way to stay in shape both physically and mentally. Enjoy yourself and make running a habit!
2012年8月8日星期三
Top 7 Tips To Stretch Your Back, Hip And Leg Flexibility
How much time should you spend stretching? This is up to you. To do all the repetitions of all exercises in the following would take at least 30 minutes. It is encouraged to try all the stretches and then decide what works best for you. You may choose to do only a few exercises that seem most helpful for your back condition. Or you may decide to do fewer repetitions of each exercise. Or you may do everything. You are the best person to decide what works for you. The exercises do not all have to be done at once. You can do a little here and there over the course of your day. Here are some of the tips that you can consider to adopt.
1. Trunk Rotation
Lie on your back with your arms out to your sides. Bend your knees and either place your feet flat on the floor or pull your knees up toward your chest. Roll your legs to one side and then the other. Experiment with leg positions to find the one that is most comfortable for you. Move from side to side 20 times. Hold the last stretch to each side for 20 seconds while you relax and breathe easily.
2. Knees To Chest
While lying on your back, pull one leg at a time up to your chest. Then raise your knees and pull both toward your chest at the same time. Do 20 repetitions of each motion, holding the last repetition for 20 seconds.
3. Hamstring Stretch
Lie flat on your back in the neutral position. Keeping your left leg straight, bend your right leg, at a 90-degree angle so that the lower right leg is parallel to the ground. Clasp your hands behind your right knee, and begin to straighten your right leg. Do a gradual stretch three to five times, holding it for 20 to 30 seconds. Repeat the stretch with the opposite leg.
4. Hip Flexor Stretch
Kneel down on your right knee. Make sure that your upper body is straight and that your left leg is bent a 90-degree angle. Keeping your hips square and your upper body perpendicular to the ground, drive your hips forward. As you move forward, you should feel the stretch in your right hip. Hold the stretch for 20 to 30 seconds and repeat three to five times. Repeat with the other leg.
5. Quadriceps Stretch
While standing, reach back and grab your right foot or ankle with your right hand. Pull your foot up toward your buttock to stretch the muscles on the front of your thigh. Keep your knee pointing down and next to the other knee. Be sure to stand up straight and avoid twisting. Hold for 20 to 30 seconds and repeat three to five times. Repeat with the opposite leg.
6. Calf Stretch
Stand with one foot in front of the other or with your feet together. Keep your toes pointing forward and your heels on the floor. Lean forward to feel a stretch at the back of your ankle and calf. Hold it for 20 to 30 seconds. Relax and repeat three to five times.
7. Gluteal Stretch
Lie on your back with both legs flat on the floor. Grab your knee and ankle with your hands and pull it toward the opposite shoulder. Hold it for 20 to 30 seconds and repeat three to five times. Repeat with the other leg.
1. Trunk Rotation
Lie on your back with your arms out to your sides. Bend your knees and either place your feet flat on the floor or pull your knees up toward your chest. Roll your legs to one side and then the other. Experiment with leg positions to find the one that is most comfortable for you. Move from side to side 20 times. Hold the last stretch to each side for 20 seconds while you relax and breathe easily.
2. Knees To Chest
While lying on your back, pull one leg at a time up to your chest. Then raise your knees and pull both toward your chest at the same time. Do 20 repetitions of each motion, holding the last repetition for 20 seconds.
3. Hamstring Stretch
Lie flat on your back in the neutral position. Keeping your left leg straight, bend your right leg, at a 90-degree angle so that the lower right leg is parallel to the ground. Clasp your hands behind your right knee, and begin to straighten your right leg. Do a gradual stretch three to five times, holding it for 20 to 30 seconds. Repeat the stretch with the opposite leg.
4. Hip Flexor Stretch
Kneel down on your right knee. Make sure that your upper body is straight and that your left leg is bent a 90-degree angle. Keeping your hips square and your upper body perpendicular to the ground, drive your hips forward. As you move forward, you should feel the stretch in your right hip. Hold the stretch for 20 to 30 seconds and repeat three to five times. Repeat with the other leg.
5. Quadriceps Stretch
While standing, reach back and grab your right foot or ankle with your right hand. Pull your foot up toward your buttock to stretch the muscles on the front of your thigh. Keep your knee pointing down and next to the other knee. Be sure to stand up straight and avoid twisting. Hold for 20 to 30 seconds and repeat three to five times. Repeat with the opposite leg.
6. Calf Stretch
Stand with one foot in front of the other or with your feet together. Keep your toes pointing forward and your heels on the floor. Lean forward to feel a stretch at the back of your ankle and calf. Hold it for 20 to 30 seconds. Relax and repeat three to five times.
7. Gluteal Stretch
Lie on your back with both legs flat on the floor. Grab your knee and ankle with your hands and pull it toward the opposite shoulder. Hold it for 20 to 30 seconds and repeat three to five times. Repeat with the other leg.
2012年8月7日星期二
Success Tips for Women Executives and Entrepreneurs
Why do so many people find true abundance elusive? Most of them are missing the key ingredient: complete and utter confidence in themselves, which is inseparable from complete confidence in their physical self: their body.
Of course, getting that total body confidence can be a tall order, especially if you have a long way to go. Yet it's crucial that you make the commitment to get there if you want to achieve true success and abundance.
How a lack of body confidence can hold you back
Just think about it... If you are concerned about how you look, you'll always have a handicap. Whether you're networking, negotiating a deal, or making a presentation on stage, your lack of confidence puts you at a disadvantage.
1) You avoid the spotlight
Chances are that you're also afraid of the spotlight that could come with success. How would you really feel about being on TV? Everybody looks heavier on TV, they say, and if you're already self-conscious about your weight, you may try to avoid any opportunity involving a camera, at least subconsciously. Can you see how that can hold you back?
2) You lack the crucial ingredient you need to attract others
There's more. As long as you're being plagued by that niggling fear that you're looking less than your best, you will lack that air of confidence that is so attractive to others. And it gets even worse -- you have reason to be concerned.
3) People judge others by how they look
It's a fact of life that people really do judge us by the way we look. The more attractive we are, the more strongly people are drawn to us. Studies have shown that people who are more attractive get promoted more quickly and make more money. You can insist on political correctness all you want, but it isn't going to give you that raise. And it's certainly not going to bring you more clients and customers.
Of course I agree that it's not fair to be judged by the shape of your body, but belaboring that fact is not going to give you the results you desire. If you want to achieve success and abundance, there's really just one question that's helpful: "What are you going to do about it so you can achieve the benefits below?"
The benefits of taking action
1) More confidence
I know how you feel - because I used to be more than 30 pounds overweight. Before I finally claimed the fit and healthy body I truly wanted, I was down and depressed. Now, I love meeting people and I even love being on stage and in front of the camera. There are no longer any worries about how I look. Instead, I'm free to focus on the reason I'm there.
2) More physical energy
You see, most people spend up to 70% of their energy just digesting their food. That doesn't leave too much for doing the kind of things that will boost your success. So if you can reduce that percentage to 50% by making your metabolism more effective, you'll practically double the energy you have available. Imagine the competitive edge all that new energy could give you.
3) More emotional energy
And you'll gain more energy in other ways as well... How long does it take you to find clothes that make you look good -- or at least as good as possible? Finding clothes that flatter a less than fit body can be a true project. Not only does it require extra time to go through your closet or a store's offerings to find something that camouflages those "bad" parts, but it also takes a lot of energy. How so, you may wonder...
Most people really beat themselves up in dressing rooms. Looking at the unvarnished truth in full-length mirror can be challenging indeed. But do you know how much emotional energy all that self-criticism can take? And chances are, you're also doing the same thing every morning when you decide what to wear for the day.
4) Success and abundance
You will begin to thrive in all areas of your life once being self-conscious about your body no longer holds you back.
Now, if you are ready to thrive, I'd like to invite you to claim your free Consumer's Awareness Guide and MindBody FX Book Preview which will give you the support to finally claim your fit and healthy body, double your energy, and boost your confidence so you can achieve true abundance.
Of course, getting that total body confidence can be a tall order, especially if you have a long way to go. Yet it's crucial that you make the commitment to get there if you want to achieve true success and abundance.
How a lack of body confidence can hold you back
Just think about it... If you are concerned about how you look, you'll always have a handicap. Whether you're networking, negotiating a deal, or making a presentation on stage, your lack of confidence puts you at a disadvantage.
1) You avoid the spotlight
Chances are that you're also afraid of the spotlight that could come with success. How would you really feel about being on TV? Everybody looks heavier on TV, they say, and if you're already self-conscious about your weight, you may try to avoid any opportunity involving a camera, at least subconsciously. Can you see how that can hold you back?
2) You lack the crucial ingredient you need to attract others
There's more. As long as you're being plagued by that niggling fear that you're looking less than your best, you will lack that air of confidence that is so attractive to others. And it gets even worse -- you have reason to be concerned.
3) People judge others by how they look
It's a fact of life that people really do judge us by the way we look. The more attractive we are, the more strongly people are drawn to us. Studies have shown that people who are more attractive get promoted more quickly and make more money. You can insist on political correctness all you want, but it isn't going to give you that raise. And it's certainly not going to bring you more clients and customers.
Of course I agree that it's not fair to be judged by the shape of your body, but belaboring that fact is not going to give you the results you desire. If you want to achieve success and abundance, there's really just one question that's helpful: "What are you going to do about it so you can achieve the benefits below?"
The benefits of taking action
1) More confidence
I know how you feel - because I used to be more than 30 pounds overweight. Before I finally claimed the fit and healthy body I truly wanted, I was down and depressed. Now, I love meeting people and I even love being on stage and in front of the camera. There are no longer any worries about how I look. Instead, I'm free to focus on the reason I'm there.
2) More physical energy
You see, most people spend up to 70% of their energy just digesting their food. That doesn't leave too much for doing the kind of things that will boost your success. So if you can reduce that percentage to 50% by making your metabolism more effective, you'll practically double the energy you have available. Imagine the competitive edge all that new energy could give you.
3) More emotional energy
And you'll gain more energy in other ways as well... How long does it take you to find clothes that make you look good -- or at least as good as possible? Finding clothes that flatter a less than fit body can be a true project. Not only does it require extra time to go through your closet or a store's offerings to find something that camouflages those "bad" parts, but it also takes a lot of energy. How so, you may wonder...
Most people really beat themselves up in dressing rooms. Looking at the unvarnished truth in full-length mirror can be challenging indeed. But do you know how much emotional energy all that self-criticism can take? And chances are, you're also doing the same thing every morning when you decide what to wear for the day.
4) Success and abundance
You will begin to thrive in all areas of your life once being self-conscious about your body no longer holds you back.
Now, if you are ready to thrive, I'd like to invite you to claim your free Consumer's Awareness Guide and MindBody FX Book Preview which will give you the support to finally claim your fit and healthy body, double your energy, and boost your confidence so you can achieve true abundance.
2012年8月6日星期一
10 Common Mistakes Made While Strength Training
1. Focusing on demonstrating, rather than developing, strength. When you engage in a strength-training program, your primary goal should be to build strength, not show other people how much you can lift. More often than not, such a misplaced focal point will compromise your training efforts by its natural tendency to lessen your adherence to proper exercise technique.
2. Not strengthening what you think you’re strengthening. Specific exercises develop specific muscles. When designing your strength-training program, it is important that you select the exercises that will enable you to achieve your particular training goals.
3. Not controlling the speed of the exercises. When performing strength exercises, you should raise and lower the weight under control; otherwise you’re "throwing" the weight, as opposed to lifting it. As such, you should avoid all ballistic movements (e.g., dropping, jerking, and bouncing) while lifting.
4. Not exercising through a full range of motion. To ensure that your musculature retains its natural elasticity and is developed to its fullest, you must perform every exercise in your strength training regimen through its full range of motion. Otherwise, your muscles will tighten up, resulting in a condition commonly referred to as being "muscle bound."
5. Not exercising opposing muscles. Your body has muscles that oppose each other (e.g., your quadriceps muscles are "opposed" by your hamstring muscles). These pairs of muscles have a proportionate strength relationship that must be maintained in relative balance. If one becomes too strong for the other, you risk injury to the weaker muscle.
6. Holding your breath while exercising. Some individuals occasionally hold their breath while lifting to "gut out" an extra repetition. Such a practice will lead to a substantial rise in pressure in the chest that may result in either dizziness or (in extreme instances) unconsciousness. The basic rule of thumb is that you should never hold your breath while strength training. If you really want to synchronize your breathing with the exercise, inhale whenever the resistance is lowered or pulled toward your body and exhale when the resistance is moving away from your body.
7. Not exercising at the right level of intensity. A muscle becomes stronger when a demand is placed on it. If you place less demand than your muscles can handle, you’ll get less improvement than you are capable of achieving. On the other hand, too much demand will either expose you to an undue risk of injury or make the exercise too difficult to perform properly.
8. Not giving your muscles an appropriate amount of time between workouts to recover from the demands placed upon them. When you stress a muscle beyond what it can normally handle, some rest is needed for the muscle tissues, tendons, and ligaments to recover. If the recovery time is too brief, your muscle may be unable to make physiologic adaptations needed before being stressed again. Conversely, if you take too much time between workouts, your muscles will gradually return to their untrained level.
9. Trying to do too much too soon. Your strength-training program should be progressive in nature. As such, you should gradually increase the stress you place on your muscles as they are able to meet the imposed demand. Keep in mind that lifting too much too soon can lead to failure and injury.
10. Not performing the exercise properly. Only one proper way exists to perform a specific exercise. As such, you should always adhere to the correct technique when strength training. If you compromise the recommended mechanics for doing an exercise, you will compromise your results.
2. Not strengthening what you think you’re strengthening. Specific exercises develop specific muscles. When designing your strength-training program, it is important that you select the exercises that will enable you to achieve your particular training goals.
3. Not controlling the speed of the exercises. When performing strength exercises, you should raise and lower the weight under control; otherwise you’re "throwing" the weight, as opposed to lifting it. As such, you should avoid all ballistic movements (e.g., dropping, jerking, and bouncing) while lifting.
4. Not exercising through a full range of motion. To ensure that your musculature retains its natural elasticity and is developed to its fullest, you must perform every exercise in your strength training regimen through its full range of motion. Otherwise, your muscles will tighten up, resulting in a condition commonly referred to as being "muscle bound."
5. Not exercising opposing muscles. Your body has muscles that oppose each other (e.g., your quadriceps muscles are "opposed" by your hamstring muscles). These pairs of muscles have a proportionate strength relationship that must be maintained in relative balance. If one becomes too strong for the other, you risk injury to the weaker muscle.
6. Holding your breath while exercising. Some individuals occasionally hold their breath while lifting to "gut out" an extra repetition. Such a practice will lead to a substantial rise in pressure in the chest that may result in either dizziness or (in extreme instances) unconsciousness. The basic rule of thumb is that you should never hold your breath while strength training. If you really want to synchronize your breathing with the exercise, inhale whenever the resistance is lowered or pulled toward your body and exhale when the resistance is moving away from your body.
7. Not exercising at the right level of intensity. A muscle becomes stronger when a demand is placed on it. If you place less demand than your muscles can handle, you’ll get less improvement than you are capable of achieving. On the other hand, too much demand will either expose you to an undue risk of injury or make the exercise too difficult to perform properly.
8. Not giving your muscles an appropriate amount of time between workouts to recover from the demands placed upon them. When you stress a muscle beyond what it can normally handle, some rest is needed for the muscle tissues, tendons, and ligaments to recover. If the recovery time is too brief, your muscle may be unable to make physiologic adaptations needed before being stressed again. Conversely, if you take too much time between workouts, your muscles will gradually return to their untrained level.
9. Trying to do too much too soon. Your strength-training program should be progressive in nature. As such, you should gradually increase the stress you place on your muscles as they are able to meet the imposed demand. Keep in mind that lifting too much too soon can lead to failure and injury.
10. Not performing the exercise properly. Only one proper way exists to perform a specific exercise. As such, you should always adhere to the correct technique when strength training. If you compromise the recommended mechanics for doing an exercise, you will compromise your results.
2012年8月5日星期日
Exercise and Lung Health
1. Deteriorating circumstances. Individuals who have lung disease often feel that it is impossible to exercise because they suffer from muscle weakness, fatigue, and shortness of breath. When they try to exercise, they get discouraged and stop working out when they get short of breath. In reality, their subsequent inactivity only makes their symptoms worse.
2. Confronting the challenged. Among the numerous health benefits of exercise is helping the heart and lungs work better. For example, exercising on a regular basis enables the muscles to become more efficient, which, in turn, allows them to perform the same amount of work with less oxygen.
3. Stepping out. Walking is an appropriate exercise activity for individuals with lung disease who want to initiate a physical activity program. It’s relatively easy, doesn’t require any special equipment, can be performed almost anywhere (indoor or outdoor), and doesn’t place undue stress on the exerciser’s musculoskeletal system.
4. Training the lungs. Individuals with lung disease should try to breathe deeply as they exercise. All factors considered, increasing the amount of oxygen taken into the lungs would enhance the training impact on the respiratory muscles. In fact, to the extent possible, they should attempt to breathe out twice as long as they breathe in. At no time should they hold their breath.
5. Keeping things in perspective. Being short of breath while working out should not be perceived as unduly harmful. More often than not, it is merely a signal that the lungs are working hard. On the other hand, individuals with lung disease should stop and relax for a few moments before continuing if they feel too tired or if they experience shortness of breath while exercising.
6. Being mindful. Individuals with lung disease who choose to exercise outdoors should be aware of the quality of the air they breathe (as anyone who exercises outdoor should), particularly on days when high levels of ozone ‘‘smog’’ are in the air. Ozone smog exacerbates the breathing problems of people with poor lung health.
7. Keeping a respectful distance. Individuals with lung disease should avoid exercising near congested highways because they are particularly susceptible to the adverse affects of air pollution. As a rule of thumb, they should try to stay 30 to 50 feet away from any car whose motor is running (stationary or in transit).
8. Lessening the difficulty. Individuals with inhaled allergies should try to reduce their exposure to allergy triggers (e.g., dust, dust mites, pollens, animal dander, air pollutants, etc.). Such triggers can make exercise more difficult for these people. For example, these individuals should avoid engaging in outdoor activities before midmorning, when pollen counts are typically at their highest.
9. Planning ahead. Asthma sufferers should consult with their doctor and determine if a preventive dose of medication should be taken before they engage in physical activity. As such, individuals with asthma should premedicate if their physician believes it is appropriate for them to do so.
10. Engaging the part of the brain that controls common sense. Like their healthy counterparts, the exercise-related advice for individuals with lung disease is fairly straightforward: use common sense, make a commitment to exercise on a regular basis, set and strive to attain reasonable goals, listen to the body, and always try to adhere to the ‘‘minimum effective dose’’ principle.
2. Confronting the challenged. Among the numerous health benefits of exercise is helping the heart and lungs work better. For example, exercising on a regular basis enables the muscles to become more efficient, which, in turn, allows them to perform the same amount of work with less oxygen.
3. Stepping out. Walking is an appropriate exercise activity for individuals with lung disease who want to initiate a physical activity program. It’s relatively easy, doesn’t require any special equipment, can be performed almost anywhere (indoor or outdoor), and doesn’t place undue stress on the exerciser’s musculoskeletal system.
4. Training the lungs. Individuals with lung disease should try to breathe deeply as they exercise. All factors considered, increasing the amount of oxygen taken into the lungs would enhance the training impact on the respiratory muscles. In fact, to the extent possible, they should attempt to breathe out twice as long as they breathe in. At no time should they hold their breath.
5. Keeping things in perspective. Being short of breath while working out should not be perceived as unduly harmful. More often than not, it is merely a signal that the lungs are working hard. On the other hand, individuals with lung disease should stop and relax for a few moments before continuing if they feel too tired or if they experience shortness of breath while exercising.
6. Being mindful. Individuals with lung disease who choose to exercise outdoors should be aware of the quality of the air they breathe (as anyone who exercises outdoor should), particularly on days when high levels of ozone ‘‘smog’’ are in the air. Ozone smog exacerbates the breathing problems of people with poor lung health.
7. Keeping a respectful distance. Individuals with lung disease should avoid exercising near congested highways because they are particularly susceptible to the adverse affects of air pollution. As a rule of thumb, they should try to stay 30 to 50 feet away from any car whose motor is running (stationary or in transit).
8. Lessening the difficulty. Individuals with inhaled allergies should try to reduce their exposure to allergy triggers (e.g., dust, dust mites, pollens, animal dander, air pollutants, etc.). Such triggers can make exercise more difficult for these people. For example, these individuals should avoid engaging in outdoor activities before midmorning, when pollen counts are typically at their highest.
9. Planning ahead. Asthma sufferers should consult with their doctor and determine if a preventive dose of medication should be taken before they engage in physical activity. As such, individuals with asthma should premedicate if their physician believes it is appropriate for them to do so.
10. Engaging the part of the brain that controls common sense. Like their healthy counterparts, the exercise-related advice for individuals with lung disease is fairly straightforward: use common sense, make a commitment to exercise on a regular basis, set and strive to attain reasonable goals, listen to the body, and always try to adhere to the ‘‘minimum effective dose’’ principle.
2012年8月3日星期五
Ways Fitness Professionals Can Be More Business-Like
1. Plan and act strategically. Successful businesses (and individuals) tend to know where they are, where they want to go in the future, and how they plan to get there. They have a strategic plan that provides them with a systematic basis for prioritizing the time, energy, and resources that need to be allocated to a particular goal. A well-formulated strategic plan can serve not only as a blueprint for purposeful activity but also as a viable means to help reduce the degree of uncertainty.
2. Understand the bottom line. Fitness professionals need to understand the financial aspects of business and their application to their particular undertaking’s operation. Their sense of financial awareness enhances their ability to appreciate the financial implications of their actions. Further, they need to be aware of the fact that in the long run, making a profit should not be their singular focus. Rather, profits are the result of a business operating successfully.
3. Adopt and adhere to a budget. A budget is a plan that an individual or organization uses to operate the financial side of its business. Budgets can be either operational (short-term) or strategic (long-term) in nature. Properly developed, a budget is a tool that can help fitness professionals better manage their available resources.
4. Be results-oriented. Accomplished individuals have a vision (goals and objectives) and a plan for objectively determining the degree to which their vision is being achieved. They focus on and measure the results of their actions and activities and use these measurements to make appropriate adjustments in their strategic plan.
5. See people as assets. Successful people tend to see the inherent good in others. Further, they recognize the fact that every individual may have his or her own unique set of interests and needs that should be respected and dealt with in an appropriate manner.
6. Position themselves in the market. One of the most important strategic decisions that service and activity-oriented organizations and individuals must make is how to position their product in the customer’s (i.e., client’s) mind. The positioning process involves three basic steps: selecting a target group of customers, designing a positioning strategy, and capturing that position by an effective marketing program.
7. Communicate in a skillful manner. The ability to communicate effectively is one of the most indispensable requirements for success. Skillful communication involves many dimensions (e.g., verbal, non-verbal, writing, and listening). All factors considered, the greater the degree to which individuals master each of these dimensions, the greater the likelihood of their being successful in their chosen endeavors.
8. Learn to handle change. As a rule, change is never easy, but change is inevitable in almost all aspects of life. People change. Priorities change. Expectations change. Attitudes change. Achievement-oriented people, however, have the vision, sense of self-responsibility, and courage to embrace change as an inevitable consequence of life and the ability to adapt to circumstances as they exist (as opposed to how they would like them to be).
9. See the big picture. Individuals who prosper not only are able to attend to the important details that enable an undertaking to operate smoothly, they also have the ability to think ‘‘big.’’ As such, they are conscious goal-setters who are able to achieve an appropriate balance between their short-term and long-range professional and personal aspirations.
10. Navigate the path to success. Becoming a successful person can involve a number of factors, some of which can be directly influenced by the person, while others can’t. One factor that can be controlled by individuals is to gain an understanding of relevant business principles, involving such areas as financial management, communication, marketing, and customer service, and to apply those principles to their professional efforts.
2. Understand the bottom line. Fitness professionals need to understand the financial aspects of business and their application to their particular undertaking’s operation. Their sense of financial awareness enhances their ability to appreciate the financial implications of their actions. Further, they need to be aware of the fact that in the long run, making a profit should not be their singular focus. Rather, profits are the result of a business operating successfully.
3. Adopt and adhere to a budget. A budget is a plan that an individual or organization uses to operate the financial side of its business. Budgets can be either operational (short-term) or strategic (long-term) in nature. Properly developed, a budget is a tool that can help fitness professionals better manage their available resources.
4. Be results-oriented. Accomplished individuals have a vision (goals and objectives) and a plan for objectively determining the degree to which their vision is being achieved. They focus on and measure the results of their actions and activities and use these measurements to make appropriate adjustments in their strategic plan.
5. See people as assets. Successful people tend to see the inherent good in others. Further, they recognize the fact that every individual may have his or her own unique set of interests and needs that should be respected and dealt with in an appropriate manner.
6. Position themselves in the market. One of the most important strategic decisions that service and activity-oriented organizations and individuals must make is how to position their product in the customer’s (i.e., client’s) mind. The positioning process involves three basic steps: selecting a target group of customers, designing a positioning strategy, and capturing that position by an effective marketing program.
7. Communicate in a skillful manner. The ability to communicate effectively is one of the most indispensable requirements for success. Skillful communication involves many dimensions (e.g., verbal, non-verbal, writing, and listening). All factors considered, the greater the degree to which individuals master each of these dimensions, the greater the likelihood of their being successful in their chosen endeavors.
8. Learn to handle change. As a rule, change is never easy, but change is inevitable in almost all aspects of life. People change. Priorities change. Expectations change. Attitudes change. Achievement-oriented people, however, have the vision, sense of self-responsibility, and courage to embrace change as an inevitable consequence of life and the ability to adapt to circumstances as they exist (as opposed to how they would like them to be).
9. See the big picture. Individuals who prosper not only are able to attend to the important details that enable an undertaking to operate smoothly, they also have the ability to think ‘‘big.’’ As such, they are conscious goal-setters who are able to achieve an appropriate balance between their short-term and long-range professional and personal aspirations.
10. Navigate the path to success. Becoming a successful person can involve a number of factors, some of which can be directly influenced by the person, while others can’t. One factor that can be controlled by individuals is to gain an understanding of relevant business principles, involving such areas as financial management, communication, marketing, and customer service, and to apply those principles to their professional efforts.
2012年8月2日星期四
Got 15 or 30 Minutes? Time To Exercise!
If there is one thing in life many of us would like more of, it is time. In fact, as a trainer the number one objection I hear from people about not working out is that they do not have the time nor the money for a session.
This Article
Improved My Health
Changed My Life
Saved My Life
You could perhaps make the argument that in today’s economy, the reason we do not have the time is that we are putting in more hours to make ends meet.
However, it is the quality of the little time we have that is important. Exercise can improve that quality of time and make us stronger for our families and more productive at work.
As a new mom, I am certainly getting a lesson in time management. However, I find that I can check more things off of my To Do List when I energize myself with a workout.
The American Council On Exercise, as reported on EverydayHealth.com by writer Leigh Crews, offers several suggestions for fitting in a quick 30 minute workout. One of their most important key points is to “schedule it like an appointment” and to not wait for “the right time” to exercise.
Partner up with someone to help you stick to your goals. Crews says, “For many people, an exercise partner is the glue that helps you stick to your commitment.”
You want to also make sure that you’re in the right frame of mind yourself and can be encouraging to your workout partner, even if they’re achieving faster results than you. Don’t get or act discouraged and let your partner down.
Another suggestion is to start out slowly by going for a walk. I find this is a nice way to get clients moving and is even better if you can get them outside to enjoy nature. That mind-body focus helps them stay motivated with varying sights, terrain and nature sounds.
If you do not have 30 minutes, you do not get a hall pass to eliminate exercise. A study last year found that 15 minutes is enough time to get results.
The study out of Tawain found that all you need is 15 minutes a day. The study was conducted by Tawain’s National Health Research.
This Article
Improved My Health
Changed My Life
Saved My Life
You could perhaps make the argument that in today’s economy, the reason we do not have the time is that we are putting in more hours to make ends meet.
However, it is the quality of the little time we have that is important. Exercise can improve that quality of time and make us stronger for our families and more productive at work.
As a new mom, I am certainly getting a lesson in time management. However, I find that I can check more things off of my To Do List when I energize myself with a workout.
The American Council On Exercise, as reported on EverydayHealth.com by writer Leigh Crews, offers several suggestions for fitting in a quick 30 minute workout. One of their most important key points is to “schedule it like an appointment” and to not wait for “the right time” to exercise.
Partner up with someone to help you stick to your goals. Crews says, “For many people, an exercise partner is the glue that helps you stick to your commitment.”
You want to also make sure that you’re in the right frame of mind yourself and can be encouraging to your workout partner, even if they’re achieving faster results than you. Don’t get or act discouraged and let your partner down.
Another suggestion is to start out slowly by going for a walk. I find this is a nice way to get clients moving and is even better if you can get them outside to enjoy nature. That mind-body focus helps them stay motivated with varying sights, terrain and nature sounds.
If you do not have 30 minutes, you do not get a hall pass to eliminate exercise. A study last year found that 15 minutes is enough time to get results.
The study out of Tawain found that all you need is 15 minutes a day. The study was conducted by Tawain’s National Health Research.
2012年8月1日星期三
Choosing The Right Fitness Clothes For Lunch-hour Workouts
Many men and women still fall into the trap of thinking that it is the fitness workout program that matter the most while the fitness clothes have a secondary importance. In many ways, this is true as what you do to your body to maintain its health specifically exercise is more important than what you put on it. Still, we must consider that exercise being a strenuous activity, the right choice of clothes is important, too.
General Tips:
Since your lunch-hour workout is often performed in the middle of a busy working day, you want to get in and out of them as fast as possible just so you will not be late for any after-lunch appointments. We suggest looking for fitness wear that you can wear underneath your office suit, if possible.
If this is not possible, you must look for fitness wear that can be put on and then peeled off the body with a minimum of fuss. Most sportswear have no zippers, buttons and other unwieldy fasteners for this purpose while women's fitness wear often have built-in pads for the chest portion to protect your modesty.
Your fitness clothes must also adhere to the following criteria:
It should be of the right size - neither too tight nor too loose. Too tight clothes mean restricted movements while too loose clothes can pose a danger especially on mechanical workout machines like the treadmill. It must be of good quality material that slows the body to breathe, to be flexible and to ward off sweat accumulation. We suggest buying high-quality fitness clothes for this purpose even if you have to spend a few more dollars for them.
And of course, you must choose workout clothes based on the specific exercise activities you will be engaging in.
Clothing Tips:
Aside from the abovementioned general tips on choosing the right fitness clothes, you will also benefit from these tips on choosing the right tops and bottoms for the occasion. First, your clothes must be made from lighter materials than what the weather indicates. Keep in mind that you will be sweating as the exercise movements become strenuous and, in the process, you will be getting warmer. If you dressed up in thick clothing because the air temperature was cool, you will end up being too warm in your fitness clothes.
Second, you will want to dress in light-colored clothes during the warm seasons and dark-colored clothes during the colder seasons. This is to reflect or absorb the sun's rays in a more efficient manner. And if your lunchtime workout involves exercising in, say, Central Park, do remember to use sunglasses and to slather on sunscreen.
Third, you have to choose comfortable clothes that more or less hug the body. We are talking about shorts, leggings, tank tops, tee shirts and even jogging suits in your size. Although there are fitness clothes that say one-size-fits-all, you want just the right size for your body.
Fourth, your footwear must be right for your feet, right for the activity and right for your fitness goals. For example, if you have a high arch, then look for footwear that supports your feet.
Ultimately, your workout clothes must not only be a reflection of your personality but, more importantly, a reflection of your fitness goals. Go for function over form, we always say.
General Tips:
Since your lunch-hour workout is often performed in the middle of a busy working day, you want to get in and out of them as fast as possible just so you will not be late for any after-lunch appointments. We suggest looking for fitness wear that you can wear underneath your office suit, if possible.
If this is not possible, you must look for fitness wear that can be put on and then peeled off the body with a minimum of fuss. Most sportswear have no zippers, buttons and other unwieldy fasteners for this purpose while women's fitness wear often have built-in pads for the chest portion to protect your modesty.
Your fitness clothes must also adhere to the following criteria:
It should be of the right size - neither too tight nor too loose. Too tight clothes mean restricted movements while too loose clothes can pose a danger especially on mechanical workout machines like the treadmill. It must be of good quality material that slows the body to breathe, to be flexible and to ward off sweat accumulation. We suggest buying high-quality fitness clothes for this purpose even if you have to spend a few more dollars for them.
And of course, you must choose workout clothes based on the specific exercise activities you will be engaging in.
Clothing Tips:
Aside from the abovementioned general tips on choosing the right fitness clothes, you will also benefit from these tips on choosing the right tops and bottoms for the occasion. First, your clothes must be made from lighter materials than what the weather indicates. Keep in mind that you will be sweating as the exercise movements become strenuous and, in the process, you will be getting warmer. If you dressed up in thick clothing because the air temperature was cool, you will end up being too warm in your fitness clothes.
Second, you will want to dress in light-colored clothes during the warm seasons and dark-colored clothes during the colder seasons. This is to reflect or absorb the sun's rays in a more efficient manner. And if your lunchtime workout involves exercising in, say, Central Park, do remember to use sunglasses and to slather on sunscreen.
Third, you have to choose comfortable clothes that more or less hug the body. We are talking about shorts, leggings, tank tops, tee shirts and even jogging suits in your size. Although there are fitness clothes that say one-size-fits-all, you want just the right size for your body.
Fourth, your footwear must be right for your feet, right for the activity and right for your fitness goals. For example, if you have a high arch, then look for footwear that supports your feet.
Ultimately, your workout clothes must not only be a reflection of your personality but, more importantly, a reflection of your fitness goals. Go for function over form, we always say.
2012年7月31日星期二
Ab Workout for Men - Basic Best Workout Tips
Every man dreams of having rock solid abs. This is no secret that a well-toned body is judged primarily on the basis of the abs and if you don't have great abs, then it is considered tantamount to ineffective working out.
The problem with abs is that everyone has differing opinions regarding the best abs workout for men. Many people make the fatal mistake of just working out their abs muscles in the hope that this will result in six packs. Nothing can be further from the truth because your abs muscles are covered with fat and if you don't workout to shed off fat, they will forever stay concealed beneath the fat. You need to have a proper workout - one that will enable you to tone and shape your core while burning fat.
One effective solution for this is to incorporate compound exercises in your workout routine. Exercises like dead lifts can be an extremely effective ab workout. Men don't realize how important these compound exercises are for your abs. This is because these exercises are great fat burners, which help you to tone your body and get solid abs at the same time. Compound exercises pull your muscles and really make them work in order to build strength and lose fat.
The crunch is an exercise without which any abs workout for men is considered incomplete. There are different variations of the crunch, which will enable you to work different parts of your abs. You will be able to get excellent results if you focus on form and make sure that you execute the exercise properly. A common mistake that many people make is that they rush through the crunches thinking that they'll get a better workout with more quantity.
However, more is not always better when it comes to your body and especially ab workout. Men don't realize that they have to appreciate the limitations of your body. Furthermore, they should make sure that when they are doing abs exercises, all their focus should be on abs muscles.
Oftentimes, we make the mistake of rushing through the exercise because, let's face it, abs exercises are hard. We can feel the abs muscles burning when we are stretching them and this makes us coax ourselves into rushing through the exercise. When we do this, we sacrifice our form, which results in us using our back and shoulders to do the bulk of exercise for us. This, therefore, makes it extremely important to maintain proper form when exercising.
The problem with abs is that everyone has differing opinions regarding the best abs workout for men. Many people make the fatal mistake of just working out their abs muscles in the hope that this will result in six packs. Nothing can be further from the truth because your abs muscles are covered with fat and if you don't workout to shed off fat, they will forever stay concealed beneath the fat. You need to have a proper workout - one that will enable you to tone and shape your core while burning fat.
One effective solution for this is to incorporate compound exercises in your workout routine. Exercises like dead lifts can be an extremely effective ab workout. Men don't realize how important these compound exercises are for your abs. This is because these exercises are great fat burners, which help you to tone your body and get solid abs at the same time. Compound exercises pull your muscles and really make them work in order to build strength and lose fat.
The crunch is an exercise without which any abs workout for men is considered incomplete. There are different variations of the crunch, which will enable you to work different parts of your abs. You will be able to get excellent results if you focus on form and make sure that you execute the exercise properly. A common mistake that many people make is that they rush through the crunches thinking that they'll get a better workout with more quantity.
However, more is not always better when it comes to your body and especially ab workout. Men don't realize that they have to appreciate the limitations of your body. Furthermore, they should make sure that when they are doing abs exercises, all their focus should be on abs muscles.
Oftentimes, we make the mistake of rushing through the exercise because, let's face it, abs exercises are hard. We can feel the abs muscles burning when we are stretching them and this makes us coax ourselves into rushing through the exercise. When we do this, we sacrifice our form, which results in us using our back and shoulders to do the bulk of exercise for us. This, therefore, makes it extremely important to maintain proper form when exercising.
2012年7月30日星期一
What Is the Best Total Gym Workout Routine
A total gym workout routine allows you to exercise every part of your body. Basically, this system facilitates the use of your own body weight for resistance. You do this by using cables and other accessories that you can attach to the bench or use separate from the main frame. In order for your total gym workout routine to work, you need to establish a good one. You need to create a good workout plan and you have to stick with it.
Muscle Endurance Routine
If you want to train your muscles to work longer, you should focus on a muscular endurance total gym workout routine. This is perfect for athletes who are training for specific sports like football, tennis or cycling. Muscular endurance training uses only 50 percent of the maximum weight. You also need to increase sets to 8-12 reps. A very good workout for muscular endurance is the circuit training routine which includes series of sets involving different kinds of exercises and doing all these exercises in 30 minutes to 1 hour.
Muscle Building Routine
Basically, if you intend to create bigger muscles, you need to focus on resistance exercises. You may also do fewer repetitions. Direct your efforts into building your muscles. With a high resistance total gym workout routine, you need to perform 6-8 repetitions and 3-5 sets of each high resistance exercise. You need to rest your body a day or two before you do the same exercises. However, if you have the time to train on a daily basis, you should focus on your upper body the first day, your lower body the next and so forth.
Cardio Workout Routine
If you are interested in losing weight or cardio workouts, you need to make sure that you lower your resistance level to your lowest. This will allow you to work faster or move faster. This will increase your heart rate to an aerobic level which will help you tone your muscles. By lowering the bench incline you will be able to decrease resistance and you can do various exercises like biceps curls, abs crunches and leg presses. To achieve maximum benefits, you need to increase your heart rate to 70-80% of your normal heart rate.
There are many total gym workout routine that you can do. Exercises vary, however, depending on your workout plan and your objectives. As long as you create a great workout plan and stick to it, there is no reason why you wouldn't be able to achieve your goals.
Muscle Endurance Routine
If you want to train your muscles to work longer, you should focus on a muscular endurance total gym workout routine. This is perfect for athletes who are training for specific sports like football, tennis or cycling. Muscular endurance training uses only 50 percent of the maximum weight. You also need to increase sets to 8-12 reps. A very good workout for muscular endurance is the circuit training routine which includes series of sets involving different kinds of exercises and doing all these exercises in 30 minutes to 1 hour.
Muscle Building Routine
Basically, if you intend to create bigger muscles, you need to focus on resistance exercises. You may also do fewer repetitions. Direct your efforts into building your muscles. With a high resistance total gym workout routine, you need to perform 6-8 repetitions and 3-5 sets of each high resistance exercise. You need to rest your body a day or two before you do the same exercises. However, if you have the time to train on a daily basis, you should focus on your upper body the first day, your lower body the next and so forth.
Cardio Workout Routine
If you are interested in losing weight or cardio workouts, you need to make sure that you lower your resistance level to your lowest. This will allow you to work faster or move faster. This will increase your heart rate to an aerobic level which will help you tone your muscles. By lowering the bench incline you will be able to decrease resistance and you can do various exercises like biceps curls, abs crunches and leg presses. To achieve maximum benefits, you need to increase your heart rate to 70-80% of your normal heart rate.
There are many total gym workout routine that you can do. Exercises vary, however, depending on your workout plan and your objectives. As long as you create a great workout plan and stick to it, there is no reason why you wouldn't be able to achieve your goals.
2012年7月29日星期日
Useful Indoor Bicycle Accessories For Home Workouts and Storage
Cyclists often buy bicycle accessories for their cycling needs at home like an indoor bicycle trainer or indoor bike rack. Both of these items are important parts of a cycler's daily routine. Therefore, finding the best models to meet the needs of the bicycle riders can help make everyday workouts more effective.
Many bikers buy bike racks for their cars, but don't think about getting one for their home or apartment. An indoor bike rack can really help to keep the indoors living space organized and in order. Having a designated space in the house or garage can help making storing cycling gear as well as the actual bike clean and neat. Knowing where to put things after a ride and knowing where to get ready before a workout can make a big difference in a person's daily routine.
Another indoors product that can help out cyclists of all skill levels is an indoor bicycle trainer. This can help with pedaling frequency and cycling rpm while being in the comforts of home. During the winter months, some places have severe temperatures like ice and snow as well as sub-zero climates, so cycling outdoors is not an option. Other highly dedicated cyclists will include bike trainers in their weekly routine for cross-training or to warm up and cool down before and after a ride or workout. Professional riders will use this to get the heart rate up at the race before it starts.
Bikers are usually focused on accessories that they can use on the bicycle or while outdoors to increase their performance. But, there are things that can be bought for use indoors like at home or apartments to augment workouts or simply make every day easier and more convenient. Those that embrace these other overlooked biking accessories will realize the potential of cycling gear that doesn't necessarily get mounted on a road or mountain bike frame.
For cyclists that want to get the most out of every day, having an efficient system for bike storage as well as indoor cycling training is important. However, like many products for sale in the marketplace, not all models are created equally with some better than others. Finding the best one at the best price is always the goal of every consumer. Doing a little research can go a long way to saving money on the best indoor bike rack models as well as an excellent indoor bicycle trainer for rainy days or cross-training.
Many bikers buy bike racks for their cars, but don't think about getting one for their home or apartment. An indoor bike rack can really help to keep the indoors living space organized and in order. Having a designated space in the house or garage can help making storing cycling gear as well as the actual bike clean and neat. Knowing where to put things after a ride and knowing where to get ready before a workout can make a big difference in a person's daily routine.
Another indoors product that can help out cyclists of all skill levels is an indoor bicycle trainer. This can help with pedaling frequency and cycling rpm while being in the comforts of home. During the winter months, some places have severe temperatures like ice and snow as well as sub-zero climates, so cycling outdoors is not an option. Other highly dedicated cyclists will include bike trainers in their weekly routine for cross-training or to warm up and cool down before and after a ride or workout. Professional riders will use this to get the heart rate up at the race before it starts.
Bikers are usually focused on accessories that they can use on the bicycle or while outdoors to increase their performance. But, there are things that can be bought for use indoors like at home or apartments to augment workouts or simply make every day easier and more convenient. Those that embrace these other overlooked biking accessories will realize the potential of cycling gear that doesn't necessarily get mounted on a road or mountain bike frame.
For cyclists that want to get the most out of every day, having an efficient system for bike storage as well as indoor cycling training is important. However, like many products for sale in the marketplace, not all models are created equally with some better than others. Finding the best one at the best price is always the goal of every consumer. Doing a little research can go a long way to saving money on the best indoor bike rack models as well as an excellent indoor bicycle trainer for rainy days or cross-training.
2012年7月27日星期五
Thinking about Finding The best Pre Workout Supplement for Muscle Constructing
If you want to pack on some significant muscle mass it is actually incredibly tough to steer clear of pre workout supplements inside your diet regime together with your coaching, simply because those types of supplement have the ability to adjust specific factors in your body so it'll grow to be significantly simpler to create muscle mass.
Especially 1 form of pre workout supplement is rather essential and nearly as significant as your diet plan itself, since this certain supplement makes it attainable for your muscles to take up a lot more nutrient for muscle grow.
We are talking about Nitric Oxide supplements also referred to as No2 plus the next generation the No3 supplements.
This can be deemed to be the best pre workout supplement because it have an capability to increase the blood flow in your body, that is the overlooked factor number one, in the event you don't feel you are acquiring adequate muscle mass from your challenging perform.
Nitric Oxide is getting produced by your body when the precursor and amino acid Arginine is present as well as the greater levels of Arginine you have got the greater your Nitric Oxide levels will likely be and also the superior blood flow you will have.
No3 will not only contain Arginine but Nitrate also which makes it to an even stronger precursor for Nitric Oxide and further muscle growth.
In the event you take a supplement like Cellucor No3 Chrome you might get to important positive aspects, a long-term and a brief term.
The brief term is the fact that you may encounter "The Pump" which implies your body are going to be added pumped up right just after your function out and remain that way for a longer time compared to not taking a Nitric Oxide supplement. The long term benefit is that your blood flow will come to be improved which indicates extra nutrients are going to be transported to the muscle cells so it will be considerably easier for them to grow.
Cellucor No3 Chrome is almost certainly the best nitric oxide supplement offered on the market simply because other ingredients are added also.
One of them is Norvaline which will support boost your body's Nitric Oxide levels not simply from a No3 product but in addition from other supplements you might take just like Creatine and protein.
This will double with the effects and your use of supplements will grow to be much much more successful and so will your diet plan and coaching.
So when you are on the lookout for the best pre workout supplement you need to take a closer look on No3 supplements like Cellucor.
Need to discover a lot more about best Nitric Oxide supplement and Cellucor No3 Chrome?
Especially 1 form of pre workout supplement is rather essential and nearly as significant as your diet plan itself, since this certain supplement makes it attainable for your muscles to take up a lot more nutrient for muscle grow.
We are talking about Nitric Oxide supplements also referred to as No2 plus the next generation the No3 supplements.
This can be deemed to be the best pre workout supplement because it have an capability to increase the blood flow in your body, that is the overlooked factor number one, in the event you don't feel you are acquiring adequate muscle mass from your challenging perform.
Nitric Oxide is getting produced by your body when the precursor and amino acid Arginine is present as well as the greater levels of Arginine you have got the greater your Nitric Oxide levels will likely be and also the superior blood flow you will have.
No3 will not only contain Arginine but Nitrate also which makes it to an even stronger precursor for Nitric Oxide and further muscle growth.
In the event you take a supplement like Cellucor No3 Chrome you might get to important positive aspects, a long-term and a brief term.
The brief term is the fact that you may encounter "The Pump" which implies your body are going to be added pumped up right just after your function out and remain that way for a longer time compared to not taking a Nitric Oxide supplement. The long term benefit is that your blood flow will come to be improved which indicates extra nutrients are going to be transported to the muscle cells so it will be considerably easier for them to grow.
Cellucor No3 Chrome is almost certainly the best nitric oxide supplement offered on the market simply because other ingredients are added also.
One of them is Norvaline which will support boost your body's Nitric Oxide levels not simply from a No3 product but in addition from other supplements you might take just like Creatine and protein.
This will double with the effects and your use of supplements will grow to be much much more successful and so will your diet plan and coaching.
So when you are on the lookout for the best pre workout supplement you need to take a closer look on No3 supplements like Cellucor.
Need to discover a lot more about best Nitric Oxide supplement and Cellucor No3 Chrome?
2012年7月26日星期四
The Best Workout Routine
The best workout routine is actually no routine at all... But the deliberate and conscious randomization and variation of training methods, stresses and intensities.
Most people are looking for the best workout routine... they want something they can do over and over again and get predictable results.
They saw what worked for so-and-so... and they want to be just like that.
Some famous person says they use the best workout routine... so it must actually be the best.
Right?
Sorry to be the one to break it to you... But there is no "One Size Fits All Absolute Best Workout Routine".
What works well for one person may not work at all for another... and what works well for you now will not continue to work well forever.
So does that mean we should just give up looking for an effective strength, conditioning and fitness program?... ABSOLUTELY NOT!
Just because the absolute best workout routine turned out to be a non-existent fable does not mean you should give up on the possibility of finding a successful workout program.
Nolan Ryan said... "Enjoying success requires the ability too adapt. You shouldn't outline a program and etch it in stone. We all have different physical limitations and skills that make us unique individuals. Try to make modifications in your program to enhance it. Only by being open to change will you have a true opportunity to get the most from your talent."
Basically, the trick is to look for a program that is effective in getting results, interesting to hold your attention, modifiable to your goals, needs, abilities and limitations and sustainable over time.
The answer to the frustrating no best workout routine dilemma is... No workout routine at all.
When we were children we would run, jump and play... and our physical fitness reflected this participation in random physical activity.
As we get older, we stop running, jumping and playing and search for the best workout routine to provide us with all the benefits of an active lifestyle.
Gyms, personal trainers and fitness experts all claim to have the best workout routine.
And some do... For them, at that particular moment in time.
But that does not mean they have uncovered the best workout routine for everyone.
My advice...
Look at strength, conditioning and fitness as a personal journey... and not a destination.
Stop looking for the best workout routine and start physically training.
Learn what works best for you, fortify your strengths and turn your weaknesses into newfound strengths.
Experiment, get out of mind-numbing routine and above all else... have fun.
I am sure that you will find that the physical and mental benefits of the deliberate and conscious randomization and variation of training methods, stresses and intensities will greatly outweigh any benefits gained from any so-called best workout routine.
The best workout routine... No routine at all.
Most people are looking for the best workout routine... they want something they can do over and over again and get predictable results.
They saw what worked for so-and-so... and they want to be just like that.
Some famous person says they use the best workout routine... so it must actually be the best.
Right?
Sorry to be the one to break it to you... But there is no "One Size Fits All Absolute Best Workout Routine".
What works well for one person may not work at all for another... and what works well for you now will not continue to work well forever.
So does that mean we should just give up looking for an effective strength, conditioning and fitness program?... ABSOLUTELY NOT!
Just because the absolute best workout routine turned out to be a non-existent fable does not mean you should give up on the possibility of finding a successful workout program.
Nolan Ryan said... "Enjoying success requires the ability too adapt. You shouldn't outline a program and etch it in stone. We all have different physical limitations and skills that make us unique individuals. Try to make modifications in your program to enhance it. Only by being open to change will you have a true opportunity to get the most from your talent."
Basically, the trick is to look for a program that is effective in getting results, interesting to hold your attention, modifiable to your goals, needs, abilities and limitations and sustainable over time.
The answer to the frustrating no best workout routine dilemma is... No workout routine at all.
When we were children we would run, jump and play... and our physical fitness reflected this participation in random physical activity.
As we get older, we stop running, jumping and playing and search for the best workout routine to provide us with all the benefits of an active lifestyle.
Gyms, personal trainers and fitness experts all claim to have the best workout routine.
And some do... For them, at that particular moment in time.
But that does not mean they have uncovered the best workout routine for everyone.
My advice...
Look at strength, conditioning and fitness as a personal journey... and not a destination.
Stop looking for the best workout routine and start physically training.
Learn what works best for you, fortify your strengths and turn your weaknesses into newfound strengths.
Experiment, get out of mind-numbing routine and above all else... have fun.
I am sure that you will find that the physical and mental benefits of the deliberate and conscious randomization and variation of training methods, stresses and intensities will greatly outweigh any benefits gained from any so-called best workout routine.
The best workout routine... No routine at all.
2012年7月25日星期三
Killer Pull-Ups, Brutal Sprints and a Nap for a Ski Champ
The Workout
Ms. Randall does two workouts each day. She trains with a private cross-country skiing club at Alaska Pacific University. She meets the team at 8:30 each morning for what is usually a 2?-hour workout on roller skis. Once a week, the team has a session that lasts as long as four hours and can include runs of 12 to 15 miles on mountainous terrain.
Enlarge Image
Mark Meyer for The Wall Street Journal
Ms. Randall does strength training at a local gym twice a week.
During the regular session, Ms. Randall and her teammates spend the morning skiing intervals up and down the area's hills. They will often cover more than 25 miles in a morning with ease, though the distance varies depending on whether the team is working on endurance or speed. Speed work requires interval training, which can be multiple one-minute bursts of sprinting with little rest in between.
The danger, Ms. Randall says, is the skis don't come with brakes, and skiers can reach 45 miles per hour on them. "If you have to stop suddenly, you pretty much have to dive off the road," she says. "That's why you wear a helmet."
After lunch and a nap, she works out on her own. Twice a week she does strength training at a local gym, though even that 90-minute session begins with a 30- to 60-minute run or roller ski. She says half of her exercises are weight-training focused on specific muscles, while the other half is focused on strengthening her core balance.
That's where the pull-up bar comes in. Ms. Randall will hang from the bar, bring her legs up into a pike position, then slowly lower them repeatedly. She'll do the same routine with weights strapped to her ankles. Then, keeping her ankles together and her legs raised, she'll swing legs back and forth in front of her face like windshield wipers. "Just as I start to get good at something, my trainer figures out something to add to make it harder," she says.
On other days, she works on her endurance, either roller-skiing or running for 90 to 150 minutes on the rolling trails near her house at what she calls a "conversational pace" of eight-minute miles. She'll often run with ski poles, and, this being Alaska, bells or pepper spray to ward off bears or moose. "The moose have this incredible knack of getting in between me and my car right at the end of my runs," she says.
Enlarge Image
Reuters
Ms. Randall at a Ladies' FIS World Cup qualifying race in February.
She also works in long-distance cycling, doing road work in the summer and mountain-biking in the fall. The off-season includes a two-week ski camp in May in Bend, Ore., and another weeklong camp on Eagle Glacier in Alaska in June, where she skis five hours a day.
This year, she will put in 10 days of skiing in an indoor ski tunnel in Sweden in August, then do a weeklong camp in Fairbanks, Alaska, in late October.
Ms. Randall does two workouts each day. She trains with a private cross-country skiing club at Alaska Pacific University. She meets the team at 8:30 each morning for what is usually a 2?-hour workout on roller skis. Once a week, the team has a session that lasts as long as four hours and can include runs of 12 to 15 miles on mountainous terrain.
Enlarge Image
Mark Meyer for The Wall Street Journal
Ms. Randall does strength training at a local gym twice a week.
During the regular session, Ms. Randall and her teammates spend the morning skiing intervals up and down the area's hills. They will often cover more than 25 miles in a morning with ease, though the distance varies depending on whether the team is working on endurance or speed. Speed work requires interval training, which can be multiple one-minute bursts of sprinting with little rest in between.
The danger, Ms. Randall says, is the skis don't come with brakes, and skiers can reach 45 miles per hour on them. "If you have to stop suddenly, you pretty much have to dive off the road," she says. "That's why you wear a helmet."
After lunch and a nap, she works out on her own. Twice a week she does strength training at a local gym, though even that 90-minute session begins with a 30- to 60-minute run or roller ski. She says half of her exercises are weight-training focused on specific muscles, while the other half is focused on strengthening her core balance.
That's where the pull-up bar comes in. Ms. Randall will hang from the bar, bring her legs up into a pike position, then slowly lower them repeatedly. She'll do the same routine with weights strapped to her ankles. Then, keeping her ankles together and her legs raised, she'll swing legs back and forth in front of her face like windshield wipers. "Just as I start to get good at something, my trainer figures out something to add to make it harder," she says.
On other days, she works on her endurance, either roller-skiing or running for 90 to 150 minutes on the rolling trails near her house at what she calls a "conversational pace" of eight-minute miles. She'll often run with ski poles, and, this being Alaska, bells or pepper spray to ward off bears or moose. "The moose have this incredible knack of getting in between me and my car right at the end of my runs," she says.
Enlarge Image
Reuters
Ms. Randall at a Ladies' FIS World Cup qualifying race in February.
She also works in long-distance cycling, doing road work in the summer and mountain-biking in the fall. The off-season includes a two-week ski camp in May in Bend, Ore., and another weeklong camp on Eagle Glacier in Alaska in June, where she skis five hours a day.
This year, she will put in 10 days of skiing in an indoor ski tunnel in Sweden in August, then do a weeklong camp in Fairbanks, Alaska, in late October.
2012年7月24日星期二
How to Give Yourself the Best Chance to Win With Your Sport Every Time
Attitude is Everything: It isn't what you do Physically, but how you think Mentally
I am going to show you how to absolutely give you the best chance to win with your sport - and life. All you need to bring to the table is your imagination.
What I mean by Attitude is that you have three choices with what and how you think. You can be negative, not care; which is worse than negative, or think positive towards every loss, tie or win. This attitude also applies with your goals or sport puzzles, as I like to say.
Thinking of winning or reaching your goal is like building a stunning puzzle you choose to build. When you build a puzzle, what is the first thing you do? You go down to the store to find one that appeals to your senses. You may be an outdoors person so you will get a nature looking puzzle or you may like sports, business, airplanes or even animal puzzles. Whatever the case, you will find the photo you want to build, where you want to build it; more importantly, you will know it will take patience to build your mind-blowing puzzle one piece at a time. Well, this analogy applies with every goal you want to reach with your sport and life.
The First Step is Crucial for Success:
What is the first step to being triumphant towards the end results with your small, medium, large or ultimate victory goal? This amazing step is actually - your real life imaginary sport puzzle/s. An exciting and enjoyable process because what ever you can imagine you will and can achieve. Just like building any puzzle of course, you need to know what the "picture" looks like. By knowing what your end result (picture) looks like will help you determine the course to laying out the pieces to put together your sport goal/s or sport puzzle, as I like to say.
Do you know the most exciting part of having your sport puzzle/s in place? By consistent action, and faith towards your sport puzzle and plan, you will begin the process to manifest your every desire with your sport. I do emphasize faith in the process because no journey to excellence is a smooth ride. You have to trust the process once it is started. There will be great times and challenging times, but by keeping the faith and accepting everything that comes your way is all part of the process concerning your vision, you will not only make the ride smoother, but also give yourself the best chance to win or reach your goals.
The Second Step that is Crucial for Success:
Define a rich description of your victory goals or sport puzzle (picture) as already accomplished. This is just one example: I just won and Olympic gold medal or getting a personal best time or getting in the shape you want to be in - what ever the case; what you see, hear, smell and feel after reaching your imaginary goals, is critical for your goals to become a reality.
Start with the most important goal you want to work on first. Then put in jam-packed colorful detail in writing- that means what you see, hear, smell, and feel, both internally and externally. Once you've got a written description of this image, you will need to commit an agreed amount of time to imagine this scene every day for 30 days like it has already happen. The more often you perform the mental exercise, the faster your desire will come to you. This is just how manifesting what you can imagine works.
So, you will need to answer these all important questions: You will want to write down what you see, hear, feel, and smell with what you have created in your mind (picture puzzle) with your rich description in the real world and picture in your mind. When you have written your description down, you will need to organize a time to read it out loud to yourself once or twice a day until you remember it. You can tweak it if need be until you are satisfied with it. The KEY here is writing it down as if you already feel you have this desire. It is like writing out a premonition you just envisioned. With practicing your description, you will be able to create this feeling at will.
The Third Step that is Crucial for Success:
This next process is absolutely necessary! By doing this exercise will actually increase your desire and belief system, in addition to manifesting your Victory Goals you desire to go after.
1) Schedule a time and imagine what you wrote down every day for 30 days. This is absolutely critical in creating what you envisioned.
2) Set aside at least one session per day, two is better, 3 is like missile fuel! You will create a belief and desire like no other. This only takes 2-10 minutes.
3) Practice the same time each day since this creates a habit, which makes it easier to follow through on a regular basis.
4) Find an accountability partner in the form of a Sport Performance/Life Coach, friend or partner.
Conclusion:
Ultimately, the choice is yours what your sports puzzle looks like and how much effort and time you want to put into making it come true. The absolute critical part for this to work is after you have created a clear sport puzzle (image) and rich description what it would feel like after you have accomplished what you envisioned is to be consistent with your mental exercises each and every day for 30 days. By just missing one day with what you are going to practice will mean you will need to start all over again until the 30 days is complete. The next step is to develop victory steps (plan of action) to get you there.
I am going to show you how to absolutely give you the best chance to win with your sport - and life. All you need to bring to the table is your imagination.
What I mean by Attitude is that you have three choices with what and how you think. You can be negative, not care; which is worse than negative, or think positive towards every loss, tie or win. This attitude also applies with your goals or sport puzzles, as I like to say.
Thinking of winning or reaching your goal is like building a stunning puzzle you choose to build. When you build a puzzle, what is the first thing you do? You go down to the store to find one that appeals to your senses. You may be an outdoors person so you will get a nature looking puzzle or you may like sports, business, airplanes or even animal puzzles. Whatever the case, you will find the photo you want to build, where you want to build it; more importantly, you will know it will take patience to build your mind-blowing puzzle one piece at a time. Well, this analogy applies with every goal you want to reach with your sport and life.
The First Step is Crucial for Success:
What is the first step to being triumphant towards the end results with your small, medium, large or ultimate victory goal? This amazing step is actually - your real life imaginary sport puzzle/s. An exciting and enjoyable process because what ever you can imagine you will and can achieve. Just like building any puzzle of course, you need to know what the "picture" looks like. By knowing what your end result (picture) looks like will help you determine the course to laying out the pieces to put together your sport goal/s or sport puzzle, as I like to say.
Do you know the most exciting part of having your sport puzzle/s in place? By consistent action, and faith towards your sport puzzle and plan, you will begin the process to manifest your every desire with your sport. I do emphasize faith in the process because no journey to excellence is a smooth ride. You have to trust the process once it is started. There will be great times and challenging times, but by keeping the faith and accepting everything that comes your way is all part of the process concerning your vision, you will not only make the ride smoother, but also give yourself the best chance to win or reach your goals.
The Second Step that is Crucial for Success:
Define a rich description of your victory goals or sport puzzle (picture) as already accomplished. This is just one example: I just won and Olympic gold medal or getting a personal best time or getting in the shape you want to be in - what ever the case; what you see, hear, smell and feel after reaching your imaginary goals, is critical for your goals to become a reality.
Start with the most important goal you want to work on first. Then put in jam-packed colorful detail in writing- that means what you see, hear, smell, and feel, both internally and externally. Once you've got a written description of this image, you will need to commit an agreed amount of time to imagine this scene every day for 30 days like it has already happen. The more often you perform the mental exercise, the faster your desire will come to you. This is just how manifesting what you can imagine works.
So, you will need to answer these all important questions: You will want to write down what you see, hear, feel, and smell with what you have created in your mind (picture puzzle) with your rich description in the real world and picture in your mind. When you have written your description down, you will need to organize a time to read it out loud to yourself once or twice a day until you remember it. You can tweak it if need be until you are satisfied with it. The KEY here is writing it down as if you already feel you have this desire. It is like writing out a premonition you just envisioned. With practicing your description, you will be able to create this feeling at will.
The Third Step that is Crucial for Success:
This next process is absolutely necessary! By doing this exercise will actually increase your desire and belief system, in addition to manifesting your Victory Goals you desire to go after.
1) Schedule a time and imagine what you wrote down every day for 30 days. This is absolutely critical in creating what you envisioned.
2) Set aside at least one session per day, two is better, 3 is like missile fuel! You will create a belief and desire like no other. This only takes 2-10 minutes.
3) Practice the same time each day since this creates a habit, which makes it easier to follow through on a regular basis.
4) Find an accountability partner in the form of a Sport Performance/Life Coach, friend or partner.
Conclusion:
Ultimately, the choice is yours what your sports puzzle looks like and how much effort and time you want to put into making it come true. The absolute critical part for this to work is after you have created a clear sport puzzle (image) and rich description what it would feel like after you have accomplished what you envisioned is to be consistent with your mental exercises each and every day for 30 days. By just missing one day with what you are going to practice will mean you will need to start all over again until the 30 days is complete. The next step is to develop victory steps (plan of action) to get you there.
2012年7月23日星期一
The power of spin: Hula hoop your way to happiness
Beset by memories of poor childhood co-ordination and playground ignominy, I approached this year's latest fitness craze with a certain sense of gloom. But it is hard to stay gloomy when you're flinging a day-glo hoop around your waist and waggling your hips like Ricky Martin.
Hula hooping first rose to prominence in the Fifties as a cheap and faddy phenomenon that somehow took hold of an entire planet's imagination. From housewives hooping at Butlins to kids on the beach, even geishas in their kimonos, the hula hoop has proved its universality and its timelessness. Like the bicycle and the slanket, it feels like one of those inventions that has just always been around. It was immortalised in the 1994 Coen brothers' film, The Hudsucker Proxy, with the line: "The hula hoop! You know – for kids!"
Except it isn't anymore. Those Fifties housewives had the right idea: there's nothing like developing your core strength (that is, your abs and stomach muscles) for keeping you trim. And there's no better way to give them a rigorous going over than to stand and loop the loop with a hoop for half an hour. "The reason it's such a good tool for exercise is that core strength is key to your whole body," says Marawa Wamp, a circus-trained hooper whose help I have enlisted. She has performed across the globe with companies such as Le Clique and now runs classes geared specifically towards teaching hula as a means of fitness. She also has an app that will teach you how to get started, as well as a few simple exercises.
"You can work on your calf muscles and do lots of chin-ups and have strong arms, but if your core's not right then forget it," she says. "Then there's the theory that... it's breaking up fat cells every time it runs over you – so it's a two-in-one: tightening up the core and keeping that area nice and firm."
Wamp has been hooping for 10 years and has the fluid-but-strong posture of a ballet dancer. Her shoulders are straight, she stands tall and she exudes sinuous strength. I want to be like her, I decide. I will slay all those memories of having a hoop flutter to the ground past my skinny pre-teen knees and I will master the hula hoop.
My first move is to Google for tips, of course, and in doing so I discover a whole hooping community, not to mention oodles of testimonials from women who claim it has changed their lives. People hoop at home or in the park, some dressed as fairies (not something I'm willing to try) or simply in their pyjamas. One woman, Jen Moore, claims to have lost 143lbs – just over 10 stone – by using her hoop at home as she watched television; she's now a spindly spokeswoman for Hoopnotica, the company that helped her get fit. It all serves to confirm my exercise-starved and indolent sofa dream of becoming incredibly thin by not doing very much.
Hoopnotica is one of many companies that have sprung up to teach the ways of hula to those looking to make their fitness regime slightly more fun. With its instructional workout DVD comes an adult-sized hoop that breaks apart and reassembles for ease of storage. It is much bigger than I remember; I feel like a dwarfed Saturn standing in the centre of it. "Most people I talk to about hula hoops say 'oh, I used to be able to do it when I was a kid, but not any more'," Wamp says. "But of course you can! They haven't thought about the fact that when they were a child, they were probably half the height and a bit smaller – so you need a bigger hula hoop. You want one that comes up to your hip. For most people, they pick up one of these and pretty quickly they can do it." She pauses. "For some people it can take a little longer."
Before I meet with Wamp, I have a go with my hoop at home in front of the the Hoopnotica DVD, which is presented by several gazelle-like winding creatures who promise that hooping will not only give me great abs but will also boost my confidence, sex drive and feelings of positivity. Having silently scoffed at this, I realise after a few minutes of gyrating in the way they tell me that I do feel slightly more confident. That's just what pelvis-thrusting can do for you, I suppose.
After a few false starts, I manage to keep the hoop up for more than three spins. Then six, then 12, then suddenly it just keeps going. I try hooping to the left and to the right; the DVD teaches me how to turn round in the hoop and to keep it spinning and how to walk around the room with it still whirring away. I am not very good at the last one, but there's time. I am thrilled, confident and filled with a boost in my feelings of positivity.
Terribly excited, I explain to Wamp when we meet that I've been doing the video and following the instructions and that, yes, I am now a hooper too. I can hoop for most of Madonna's new album, I tell her, although I'm not sure I'll bother listening to it all the way through again. But still.
"It's very difficult to engage your core," she smiles, ready to appraise my technique. "I thought I was doing it for a couple of years, even when I was performing, before I realised I wasn't actually using those muscles at all."
Oh. I have been doing it wrong, it turns out. Lesson one of hula hoping: simply spinning the hoop on your waist is not good at all if you're rocking back and forth on your feet, even if you do it for days and weeks on end. You'll burn some calories, but you won't get those stomach muscles working. The technique that Wamp teaches me is rather different, standing with my feet parallel and shoulder-width apart, then flicking the hoop around my middle by pushing out with my stomach as it comes into contact with my belly button. It is much harder and I can't do it. After three revolutions (achieved only with the momentum of me hurling it around myself in the first place), it simply clatters down to the floor again. Oh well.
Hula hooping takes practice and patience, but once you've mastered it, it's a bit like riding a bike. It works best when you simply don't think about it at all, but just let your body get into a rhythm and rely on it to remember when to flick. I'm no pro, but the creaking of my abdomen the next morning is proof enough that just a few spins will awaken even the most neglected of cores.
After 26 years of searching and despairing, I think I've found my sport.
Hula hooping first rose to prominence in the Fifties as a cheap and faddy phenomenon that somehow took hold of an entire planet's imagination. From housewives hooping at Butlins to kids on the beach, even geishas in their kimonos, the hula hoop has proved its universality and its timelessness. Like the bicycle and the slanket, it feels like one of those inventions that has just always been around. It was immortalised in the 1994 Coen brothers' film, The Hudsucker Proxy, with the line: "The hula hoop! You know – for kids!"
Except it isn't anymore. Those Fifties housewives had the right idea: there's nothing like developing your core strength (that is, your abs and stomach muscles) for keeping you trim. And there's no better way to give them a rigorous going over than to stand and loop the loop with a hoop for half an hour. "The reason it's such a good tool for exercise is that core strength is key to your whole body," says Marawa Wamp, a circus-trained hooper whose help I have enlisted. She has performed across the globe with companies such as Le Clique and now runs classes geared specifically towards teaching hula as a means of fitness. She also has an app that will teach you how to get started, as well as a few simple exercises.
"You can work on your calf muscles and do lots of chin-ups and have strong arms, but if your core's not right then forget it," she says. "Then there's the theory that... it's breaking up fat cells every time it runs over you – so it's a two-in-one: tightening up the core and keeping that area nice and firm."
Wamp has been hooping for 10 years and has the fluid-but-strong posture of a ballet dancer. Her shoulders are straight, she stands tall and she exudes sinuous strength. I want to be like her, I decide. I will slay all those memories of having a hoop flutter to the ground past my skinny pre-teen knees and I will master the hula hoop.
My first move is to Google for tips, of course, and in doing so I discover a whole hooping community, not to mention oodles of testimonials from women who claim it has changed their lives. People hoop at home or in the park, some dressed as fairies (not something I'm willing to try) or simply in their pyjamas. One woman, Jen Moore, claims to have lost 143lbs – just over 10 stone – by using her hoop at home as she watched television; she's now a spindly spokeswoman for Hoopnotica, the company that helped her get fit. It all serves to confirm my exercise-starved and indolent sofa dream of becoming incredibly thin by not doing very much.
Hoopnotica is one of many companies that have sprung up to teach the ways of hula to those looking to make their fitness regime slightly more fun. With its instructional workout DVD comes an adult-sized hoop that breaks apart and reassembles for ease of storage. It is much bigger than I remember; I feel like a dwarfed Saturn standing in the centre of it. "Most people I talk to about hula hoops say 'oh, I used to be able to do it when I was a kid, but not any more'," Wamp says. "But of course you can! They haven't thought about the fact that when they were a child, they were probably half the height and a bit smaller – so you need a bigger hula hoop. You want one that comes up to your hip. For most people, they pick up one of these and pretty quickly they can do it." She pauses. "For some people it can take a little longer."
Before I meet with Wamp, I have a go with my hoop at home in front of the the Hoopnotica DVD, which is presented by several gazelle-like winding creatures who promise that hooping will not only give me great abs but will also boost my confidence, sex drive and feelings of positivity. Having silently scoffed at this, I realise after a few minutes of gyrating in the way they tell me that I do feel slightly more confident. That's just what pelvis-thrusting can do for you, I suppose.
After a few false starts, I manage to keep the hoop up for more than three spins. Then six, then 12, then suddenly it just keeps going. I try hooping to the left and to the right; the DVD teaches me how to turn round in the hoop and to keep it spinning and how to walk around the room with it still whirring away. I am not very good at the last one, but there's time. I am thrilled, confident and filled with a boost in my feelings of positivity.
Terribly excited, I explain to Wamp when we meet that I've been doing the video and following the instructions and that, yes, I am now a hooper too. I can hoop for most of Madonna's new album, I tell her, although I'm not sure I'll bother listening to it all the way through again. But still.
"It's very difficult to engage your core," she smiles, ready to appraise my technique. "I thought I was doing it for a couple of years, even when I was performing, before I realised I wasn't actually using those muscles at all."
Oh. I have been doing it wrong, it turns out. Lesson one of hula hoping: simply spinning the hoop on your waist is not good at all if you're rocking back and forth on your feet, even if you do it for days and weeks on end. You'll burn some calories, but you won't get those stomach muscles working. The technique that Wamp teaches me is rather different, standing with my feet parallel and shoulder-width apart, then flicking the hoop around my middle by pushing out with my stomach as it comes into contact with my belly button. It is much harder and I can't do it. After three revolutions (achieved only with the momentum of me hurling it around myself in the first place), it simply clatters down to the floor again. Oh well.
Hula hooping takes practice and patience, but once you've mastered it, it's a bit like riding a bike. It works best when you simply don't think about it at all, but just let your body get into a rhythm and rely on it to remember when to flick. I'm no pro, but the creaking of my abdomen the next morning is proof enough that just a few spins will awaken even the most neglected of cores.
After 26 years of searching and despairing, I think I've found my sport.
2012年7月17日星期二
Exercise and Fitness - The Effectiveness of a Skipping Rope Workout
For many of us, the term skipping rope may induce memories of our days in our primary or elementary school school playgrounds, surrounded by giggly, pony-tailed girls desperate to impress and beat their friends with the amount of consecutive skips they were able to perform.
Don't let that put you off or fool you, however. They can provide adults with a fantastic and really effective workout opportunity. Using a skipping rope can tone your calves and thighs, and strengthen your chest, abdominal, shoulder and back muscles. It is also a great all-round cardiovascular workout.
Skipping ropes can be bought cheaply, and have the added benefit of being ultra-portable. Indeed, you can roll them up and carry them about with you wherever you go for an instant, on-the-spot fitness workout without the need for that much free space.
For those who may want to take their skipping workout a little more seriously, you will be pleased to know there are some higher-end skipping ropes with fitness and practicality - not just fun - being the main focal point of their design.
Many modern ropes are made from thin coated wire or heavy, high-tech polymers which make the rope more aerodynamically pleasing and allow them to turn faster and more consistently through the air when turned quickly. In addition to this, some have a kind of swivel action built between the handle and the rope, to ensure that tangling or twisting doesn't occur mid-workout.
Overall, a decent skipping rope (particularly one designed with adult fitness in mind) can prove to be a valuable addition to your fitness equipment inventory, and provide a great all-round body workout. Once you have tried it, you'll never think of skipping ropes in the same way again.
Don't let that put you off or fool you, however. They can provide adults with a fantastic and really effective workout opportunity. Using a skipping rope can tone your calves and thighs, and strengthen your chest, abdominal, shoulder and back muscles. It is also a great all-round cardiovascular workout.
Skipping ropes can be bought cheaply, and have the added benefit of being ultra-portable. Indeed, you can roll them up and carry them about with you wherever you go for an instant, on-the-spot fitness workout without the need for that much free space.
For those who may want to take their skipping workout a little more seriously, you will be pleased to know there are some higher-end skipping ropes with fitness and practicality - not just fun - being the main focal point of their design.
Many modern ropes are made from thin coated wire or heavy, high-tech polymers which make the rope more aerodynamically pleasing and allow them to turn faster and more consistently through the air when turned quickly. In addition to this, some have a kind of swivel action built between the handle and the rope, to ensure that tangling or twisting doesn't occur mid-workout.
Overall, a decent skipping rope (particularly one designed with adult fitness in mind) can prove to be a valuable addition to your fitness equipment inventory, and provide a great all-round body workout. Once you have tried it, you'll never think of skipping ropes in the same way again.
2012年7月16日星期一
Zumba Dance Shoes Are They Really Needed or Is It a Big Marketing Ploy
If you're like most people who are just getting started taking zumba, you're probably contemplating whether or not to spend a small fortune on a new pair of sneakers that you may or may not even need.
What is zumba anyway? Zumba is a high-calorie, fat burning, supersonic exercise program, that's easy to follow. (of course, the better the instructor the easier it is to follow). However, the moves are simple and the instructors use non-verbal leads.
Zumba is exhilarating and the red-hot Latin music takes your mind off of all of that fat burning, weight loss stuff. For a matter of fact, you won't even realize you're exercising until you get home.
Now at that point, don't be surprise if your stomach ends-up feeling like one person set on you and held you down, while someone else proceeded to beat your stomach like a drum.
Anyway, zumba is a craze that has taken the world by a storm and has been going strong for over 10 years. So if you're still questioning whether or not to purchase special shoes for zumba, don't think twice, unless, you want your feet to feel like your stomach.
Now the difference in a zumba dance shoes and regular athletic sneakers is all in the construction of the shoe. Think about how all of the other sneakers were created. Most sneakers were designed or created for a specific purpose or what the industry would call "a need"
For instance, runner shoes were designed for runner's specific problems. Next there were cross-training sneakers, which were designed to be more durable to handle the harsh punishment from the physical exercises.
All that being said, the Zumba founders and instructors, realized that the sneakers that were on the market was missing important elements: (1) a much lighter-weight shoe was needed (2) more flexibility was cruel (3) it needed to be multi-directional.
As a result zumba dance shoes were created. I've read numerous of testimonials of people whose feet would hurt them after taking zumba and once they switch their sneakers and purchase a much lighter, more flexible shoe, it made the world of difference.
Keep in mind that the "zumba brand" of sneaker isn't the only company manufacturing this type of sneaker.( which is called a dance-fitness sneaker) Other company's such as Nike, Puma and others have come up with their own version of dance-fitness sneakers.
There are many problems that can be associated with wearing incorrect shoes for specific sporting activities. According to recent research, it states that runners could apply as much force as 8 times their body weight, which could potentially injury their knees, feet, and ankles and other injuries.
What is zumba anyway? Zumba is a high-calorie, fat burning, supersonic exercise program, that's easy to follow. (of course, the better the instructor the easier it is to follow). However, the moves are simple and the instructors use non-verbal leads.
Zumba is exhilarating and the red-hot Latin music takes your mind off of all of that fat burning, weight loss stuff. For a matter of fact, you won't even realize you're exercising until you get home.
Now at that point, don't be surprise if your stomach ends-up feeling like one person set on you and held you down, while someone else proceeded to beat your stomach like a drum.
Anyway, zumba is a craze that has taken the world by a storm and has been going strong for over 10 years. So if you're still questioning whether or not to purchase special shoes for zumba, don't think twice, unless, you want your feet to feel like your stomach.
Now the difference in a zumba dance shoes and regular athletic sneakers is all in the construction of the shoe. Think about how all of the other sneakers were created. Most sneakers were designed or created for a specific purpose or what the industry would call "a need"
For instance, runner shoes were designed for runner's specific problems. Next there were cross-training sneakers, which were designed to be more durable to handle the harsh punishment from the physical exercises.
All that being said, the Zumba founders and instructors, realized that the sneakers that were on the market was missing important elements: (1) a much lighter-weight shoe was needed (2) more flexibility was cruel (3) it needed to be multi-directional.
As a result zumba dance shoes were created. I've read numerous of testimonials of people whose feet would hurt them after taking zumba and once they switch their sneakers and purchase a much lighter, more flexible shoe, it made the world of difference.
Keep in mind that the "zumba brand" of sneaker isn't the only company manufacturing this type of sneaker.( which is called a dance-fitness sneaker) Other company's such as Nike, Puma and others have come up with their own version of dance-fitness sneakers.
There are many problems that can be associated with wearing incorrect shoes for specific sporting activities. According to recent research, it states that runners could apply as much force as 8 times their body weight, which could potentially injury their knees, feet, and ankles and other injuries.
2012年7月15日星期日
Jumpstart Your Commitment to Fitness by Investing In a Treadmill
Working out on treadmills is one of the ways to lose weight, tone your body and build your body muscles. Treadmills are amongst the most popular fitness equipment in the gym, and many fitness conscious individuals are investing in this machine for their home gyms. Working on this fitness equipment helps to burn up much more calories without too much joint and muscle strain. Treadmills come with a number of features and functions, which help to derive increased training benefits from the fitness equipment. It is important to know that the high-end treadmills with advanced features come at a high price. However, you can get a basic treadmill which will serve you well and help you reach your desired fitness goals.
Why do you need a treadmill in your home gym?
There are a number of reasons why you might decide to invest in a treadmill for your home gym. Whether it is to save on gym membership fees, workout in privacy at home or simply due to time constrains; having a treadmill at home is the right step to kick-start your commitment to fitness.
- Treadmills offer a high degree of safety and they are designed for indoor use. Compared to running or jogging which are known to cause a lot of strain on the muscles; this fitness equipment is a great alternative for individuals who require low-impact workouts. The fitness machine comes with hand bars, proving the much-needed support when working out. A number of these machines also come with cushioning for the feet, absorbing the shock generated by the impact of the revolving belt.
- Having a treadmill at home is also convenient, and this fitness equipment can also be used at the office. You can essentially fit this workout equipment into your schedule, as opposed to creating time to go to the gym. Having one of these machines at hand guarantees that you can work out throughout the year despite changing weather conditions, without having to compromise on your weight loss goals.
- A good cardio workout can be obtained from treadmills, within a few minutes of exercising on these fitness machines. It does not matter whether you work out fast or slow; your cardiovascular muscles get a great workout and this in turn helps to improve your blood circulation, and an enhanced heart rate goes towards improving your overall health. Working out on a treadmill also helps to improve your breathing rate.
- The fitness machine also helps you burn up much more calories than other ordinary work out equipment. Research has shown that working out for approximately one hour on a treadmill helps you shed off about 870 calories.
How to ensure that you get a comprehensive and effective workout on a treadmill
It is always great to begin any workout session with a warm up. One of the warm up exercises that you can try out is stretching. This ensures that your muscles are relaxed reducing the chances of muscle pulls and strain on your joints.
Why do you need a treadmill in your home gym?
There are a number of reasons why you might decide to invest in a treadmill for your home gym. Whether it is to save on gym membership fees, workout in privacy at home or simply due to time constrains; having a treadmill at home is the right step to kick-start your commitment to fitness.
- Treadmills offer a high degree of safety and they are designed for indoor use. Compared to running or jogging which are known to cause a lot of strain on the muscles; this fitness equipment is a great alternative for individuals who require low-impact workouts. The fitness machine comes with hand bars, proving the much-needed support when working out. A number of these machines also come with cushioning for the feet, absorbing the shock generated by the impact of the revolving belt.
- Having a treadmill at home is also convenient, and this fitness equipment can also be used at the office. You can essentially fit this workout equipment into your schedule, as opposed to creating time to go to the gym. Having one of these machines at hand guarantees that you can work out throughout the year despite changing weather conditions, without having to compromise on your weight loss goals.
- A good cardio workout can be obtained from treadmills, within a few minutes of exercising on these fitness machines. It does not matter whether you work out fast or slow; your cardiovascular muscles get a great workout and this in turn helps to improve your blood circulation, and an enhanced heart rate goes towards improving your overall health. Working out on a treadmill also helps to improve your breathing rate.
- The fitness machine also helps you burn up much more calories than other ordinary work out equipment. Research has shown that working out for approximately one hour on a treadmill helps you shed off about 870 calories.
How to ensure that you get a comprehensive and effective workout on a treadmill
It is always great to begin any workout session with a warm up. One of the warm up exercises that you can try out is stretching. This ensures that your muscles are relaxed reducing the chances of muscle pulls and strain on your joints.
2012年7月13日星期五
Weight Loss Diet Plan for Women
Different people have different fitness goals; while some focus on having large, bulky muscles, other focus on losing weight. While some go to the gym everyday to tone their muscles and have more muscular definition, others go to develop firsthand knowledge about bodybuilding. Most women focus on having and maintaining a slim physique and having a toned muscular definition. However the secret to achieving any fitness goal is determination and just hard work.
Regardless of the fitness goals that you have and the training regimen that you have adapted, any good workout program has to include a proper diet. Particularly for weight loss purposes, a well balanced diet is imperative in order to give your body proper nutrition. However, some women in an effort to see drastic results reduce their food intake to the point where it becomes anorexic. A fitness goal should always be oriented for long-term results and you must be able to sustain it. A well-rounded physique requires a healthy lifestyle and not only a couple of hours at the gym.
Unfortunately, the dieting industry has undergone so many commercial infiltrations in creating weight loss diet plans for women, that for an inexperienced female, it has become exceedingly difficult to decide on a diet plan that is suitable for her. The basic function of a diet is to minimize the calorie intake of an individual so to maximize the results that follow regular exercising. A women's diet depends on her current food habits and how much of an effort she has to put into following the program.
Healthy diets include but are not limited to different fruits and vegetables and steamed protein like chicken or fish. Most dieting programs will also advise you on staying away from junk food like fried chicken and pizza or anything else that has been fried. The most efficient weight loss diet plan for women will focus mainly on complex fibers, protein and omega-three acids. Foodstuff containing carbohydrates and other forms of fat should generally be avoided. Most dieting programs are going to advise you on eating at least 4 times a day. The reasoning behind this rule being that by having regular intake of food in measured quantities one does not have to go hungry.
A weight loss diet plan for women is going to have limited choices of food but keep in mind that there are numerous innovative and tasty dishes that are based on the items listed in your plan. Once you can appreciate the functionality of a diet in your fitness program, you can come up with your own recipes and venture on to try new herbs and supplements.
Obviously, for some people it may be a bit difficult to exercise control. In situations where you cannot resist the urge to digress from your dieting program always remember your goals. You are making an attempt to lose weight because you want a long and healthy life. Doing exercises at the gym is simply not enough if you want to lose weight because, without food restrictions you will simply consume all the calories that you burn. Find a program that is based on your needs and aims, then losing weight will not seem like such a difficult task.
If you are serious about weight loss and seek a community of others all working together to help themselves go to my resource box below and click on the website link there now and enter you contact information to open the site.
Regardless of the fitness goals that you have and the training regimen that you have adapted, any good workout program has to include a proper diet. Particularly for weight loss purposes, a well balanced diet is imperative in order to give your body proper nutrition. However, some women in an effort to see drastic results reduce their food intake to the point where it becomes anorexic. A fitness goal should always be oriented for long-term results and you must be able to sustain it. A well-rounded physique requires a healthy lifestyle and not only a couple of hours at the gym.
Unfortunately, the dieting industry has undergone so many commercial infiltrations in creating weight loss diet plans for women, that for an inexperienced female, it has become exceedingly difficult to decide on a diet plan that is suitable for her. The basic function of a diet is to minimize the calorie intake of an individual so to maximize the results that follow regular exercising. A women's diet depends on her current food habits and how much of an effort she has to put into following the program.
Healthy diets include but are not limited to different fruits and vegetables and steamed protein like chicken or fish. Most dieting programs will also advise you on staying away from junk food like fried chicken and pizza or anything else that has been fried. The most efficient weight loss diet plan for women will focus mainly on complex fibers, protein and omega-three acids. Foodstuff containing carbohydrates and other forms of fat should generally be avoided. Most dieting programs are going to advise you on eating at least 4 times a day. The reasoning behind this rule being that by having regular intake of food in measured quantities one does not have to go hungry.
A weight loss diet plan for women is going to have limited choices of food but keep in mind that there are numerous innovative and tasty dishes that are based on the items listed in your plan. Once you can appreciate the functionality of a diet in your fitness program, you can come up with your own recipes and venture on to try new herbs and supplements.
Obviously, for some people it may be a bit difficult to exercise control. In situations where you cannot resist the urge to digress from your dieting program always remember your goals. You are making an attempt to lose weight because you want a long and healthy life. Doing exercises at the gym is simply not enough if you want to lose weight because, without food restrictions you will simply consume all the calories that you burn. Find a program that is based on your needs and aims, then losing weight will not seem like such a difficult task.
If you are serious about weight loss and seek a community of others all working together to help themselves go to my resource box below and click on the website link there now and enter you contact information to open the site.
2012年7月11日星期三
Extreme Weightless Circuit Training Leg Workout
Hi everyone and welcome to the extreme weightless circuit training leg workout that can be done literally anywhere! I know a lot of you out there think that the only way to build muscle and strength in your legs is by doing lifts with hundred of pounds but after you try this workout, let me know if you changed your mind.
The truth is you really don't need a lot, if any weight, to do an effective leg workout. All you need is the right exercises and you can build legs that look and are in dramatically better shape than any number of squats will do for you. Best of all, you can do this workout almost anywhere, even at home, and its a lot safer for you as you are not putting hundreds of pounds on your back!
This is a circuit training workout and there are 4 exercises per circuit with a moderate to high rep number per exercise. Depending on your physical ability, you are going to want to perform the circuit 3 to 5 times per workout. As this is circuit training, remember you are going to want to try and take as little rest as possible between exercises and between circuits. Concentrate on breathing properly on each rep and sticking to good form. Focus on telling yourself you can do it in times of fatigue.
Extreme Weightless Circuit Training Leg Workout - Perform 3 to 5 Circuits per Workout
Exercise 1: 3 Way Lunge
5 Three Way Lunges per Leg
Exercise 2: 1 Leg Twister Squats
12 Reps on Each Leg
Exercise 3: 1 Leg Physioball Circle Curls
6 Reps Clockwise & 6 Reps Counter Clockwise per Leg
Exercise 4: Mini Box Squat Jump
10 Reps
After the first circuit your legs are going to start to feel tired, but keep it going and you will see what type of a workout it is if you complete 5 circuits. This leg workout not only works your leg muscles but also requires a lot of balance and therefore working on your balance is another benefit to this workout, witch in the end, helps you be that more athletic.
Doing this type of training and moving from one exercise to another is the best way to burn fat, build muscle and get ripped. These types of workout, over a few months can drastically change your body and get you that ripped athletic physique that graces 90% of the fitness magazines published these days.
If you want to achieve a ripped, muscular body, you need to first plan out how to do it. The essentials are a workout and nutrition plan. Workouts similar to the one presented above are great if you are trying to get that athletes body but you need variety. You need variation on tempo, rep counts, and perform and go through circuit training and non circuit training phases in order to keep your muscles guessing and never letting them adapt to your works and thus continually progressing your transformation towards that lean, athletic and ripped look.
The truth is you really don't need a lot, if any weight, to do an effective leg workout. All you need is the right exercises and you can build legs that look and are in dramatically better shape than any number of squats will do for you. Best of all, you can do this workout almost anywhere, even at home, and its a lot safer for you as you are not putting hundreds of pounds on your back!
This is a circuit training workout and there are 4 exercises per circuit with a moderate to high rep number per exercise. Depending on your physical ability, you are going to want to perform the circuit 3 to 5 times per workout. As this is circuit training, remember you are going to want to try and take as little rest as possible between exercises and between circuits. Concentrate on breathing properly on each rep and sticking to good form. Focus on telling yourself you can do it in times of fatigue.
Extreme Weightless Circuit Training Leg Workout - Perform 3 to 5 Circuits per Workout
Exercise 1: 3 Way Lunge
5 Three Way Lunges per Leg
Exercise 2: 1 Leg Twister Squats
12 Reps on Each Leg
Exercise 3: 1 Leg Physioball Circle Curls
6 Reps Clockwise & 6 Reps Counter Clockwise per Leg
Exercise 4: Mini Box Squat Jump
10 Reps
After the first circuit your legs are going to start to feel tired, but keep it going and you will see what type of a workout it is if you complete 5 circuits. This leg workout not only works your leg muscles but also requires a lot of balance and therefore working on your balance is another benefit to this workout, witch in the end, helps you be that more athletic.
Doing this type of training and moving from one exercise to another is the best way to burn fat, build muscle and get ripped. These types of workout, over a few months can drastically change your body and get you that ripped athletic physique that graces 90% of the fitness magazines published these days.
If you want to achieve a ripped, muscular body, you need to first plan out how to do it. The essentials are a workout and nutrition plan. Workouts similar to the one presented above are great if you are trying to get that athletes body but you need variety. You need variation on tempo, rep counts, and perform and go through circuit training and non circuit training phases in order to keep your muscles guessing and never letting them adapt to your works and thus continually progressing your transformation towards that lean, athletic and ripped look.
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