September 2013 Archives


10 Ways To Increase Your Energy Instantly With A Golf Performance Diet

A golf conditioning program should always be accompanied by a solid golf nutrition plan. In essence, what you eat determines how you play. So, which foods produce champions and which foods hinder play? Let me give you a few hints.

Tip: If you cannot slice the ball properly from the tee box, place your front foot closer and change your stance. Spin is what makes the ball slice, and closing up your stance helps reduce the troublesome spin and keep the ball where you want it.

It goes without saying that proper nutrition is important for all of us. But, if you are serious about shaving valuable strokes off your scorecard, you need to make some tough decisions on seeing your diet through. If you travel for golf, or play in frequent tournaments, it is important not to fall into the trap of ‘settling’ for fast food or a quick bag of chips or chocolate bar. Make a commitment to use some or all of the following tips and your energy will reach new heights in your next round.

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Tip: Restrain yourself from moving your legs too much when you swing. Your legs create a solid base and facilitate a proper shifting of the weight as you swing, but with too much leg movement you run the risk of being off-balance.

• Avoid caffeine and alcohol. Both of these are diuretics and cause fluid loss. They also both affect performance. Coffee can over stimulate your mind or your muscles, making your performance uncontrolled. Excessive consumption of alcohol severely affects your coordination.

Tip: Prior to hitting the ball, be sure to take a nice, deep breath to cleanse yourself. This help you concentrate and address the ball calmly.

• Avoid large amounts of food in the two hours leading up to tee time. Food in your digestive system diverts blood away from your brain and muscles, affecting concentration and physical performance. A meal two to three hours before play is preferred.

Tip: Check your grip on the club before you make your swing. Make sure the handle is resting against your palms while your thumbs point downward.

• Don’t skip meals. Golfers need that slow and steady release of energy to see them through difficult or long hours of play. Smaller meals are better to help increase metabolism.

• Eat 5 to 6 small meals throughout the day. This gives your body the nutrition it needs to last.

• Drink lots of water. Think in terms of 8 to 10 glasses each day. Continue throughout your round to stay hydrated especially during the summer months.

• Combine carbohydrates, proteins and fats at each meal. This aides in overall digestion and ensures you are getting the proper nutrients.

• Bring a snack or bag lunch. Beverage carts are not known for healthy choices, so don’t put yourself in a position to feel forced to rely on them.

• Avoid high processed foods or sugar based foods. They tend to raise blood sugar levels quickly and, then, drop rapidly causing fatigue.

• Stick with the basics. Don’t try new foods just before you play. Stick with what you know your body responds well to.

Tip: Try to line the end of your foot up with the golf ball when you drive. Every other shot requires that your ball is between your feet as you swing.

• Keep it simple. There is no need to make elaborate meals or go to great extent in preparation. A piece of fruit and bag of nuts will go a long way in replenishing energy when you need it.

Tip: Stretch before you step on the green and keep water handy. When you’re in good shape, your game will improve.

As a golfer, especially if you are of a championship caliber, it is essential to have a wide variety of complex carbohydrates to maintain your energy through an 18-hole match or a 72-hole tournament.

Mentally your brain needs to stay conditioned to tell your body what to do, not to mention calculating distances, swing strength and maintaining focus. Follow these 10 tips and watch your scorecard drop to new lows.

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Expert Fitness Advice For The Beginner

If you’ve decided to incorporate fitness into your life, congratulations! It’s a great way to live and comes with many healthy and attractive rewards, however; don’t go into it blindly. Read the following helpful tips so that you will be less likely to make the costly mistakes often committed by fitness beginners.

1. Evaluate your condition and your goals. Anyone new to fitness should start out slowly, have a clear path toward goals and a clean bill of health. Educate yourself before you begin and have a good understanding of how exercising will impact your body, diet and sleep. If you have any painful conditions such as arthritis or an old injury, check with your doctor before beginning.

Tip: Many people think the only way to get fit is by lifting weights. However, for complete fitness, you need to work all of the muscles in your body, not just your arms.

2. Start a fitness journal. Experts agree that a daily diary is your best tool for getting into shape! Write down your objectives and the steps you take each day to meet them. Include how different exercises impact your body, the ones you prefer and the habits that work best for you. Also write down the reasons you miss a workout or what precludes laziness and procrastination, this will teach you what to avoid.

3. Make working out a daily habit. Doing a little exercise every day will ease you into the world of fitness smoothly. Develop better time-management skills if you find yourself running late all the time due to your new workout schedule and gradually ease yourself into a solid fitness program.

Tip: Exercise a few minutes each day. Making the conscious effort to take the stairs instead of the elevator can result in weight loss and improvement of life.

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4. Warm-up, stretch and stay loose. Beginners to fitness are often tight and not relaxed; understand the value of keeping your body ready for working out and avoiding injury. Never workout cold or skip a warm-up and if something just doesn’t feel right or causes pain, stop whatever it is you are doing immediately.

5. Keep your routine interesting. Although you may find a single exercise highly effective, you want to make sure you don’t get bored or burned-out. Alternate your program between different movements and activities that cover all areas of your body and that make the routine fun and exciting for you.

Tip: One excellent way to get some exercise in is to play outside with your kids. Run around the track with your kids or play basketball with them.

6. Pay attention to your posture while working out. Many people just getting involved with exercising fail to maintain good posture, and that can lead to pain later or even injury. Think carefully about your spine and joints, how they operate and how what you are doing can put a strain on them. Use common sense, especially when lifting weights or doing other strenuous activity that could really hurt you.

7. Involve friends or family in your fitness. Having a workout partner can make reaching your goals much easier; find a friend or relative who needs to get in shape and pair-up when going to the gym or for a run. Keep each other in check, motivated and going strong.

Fitness is fun and healthy, and kudos to you for making it a priority in your life. Make sure you go about it the right way, and keep the advice from this article in mind. Once you’re an old pro with plenty of experience under your belt, you will see why avoiding these beginner’s mistakes is so important.

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Getting And Staying Fit For Life

Stay Fit For Life

A lot of people claim they want to get fit, when what they really want is to make short-term changes like lose weight. If you really want to get fit, you need to realize that it’s a long-term commitment. You have to remember that you have one life, and that living in a way that is healthy and fit will help you to have the best life you can. If you want to get and stay fit for the rest of your life, here are some tips that will help you.

Tip: Many people spend time at the gym lifting weights and working on the machines in an attempt to get toned muscles. Really, all that you need to get fit are six exercises: push-ups, pull-ups, leg raises, bridges, handstand push-ups, and squats.

First, you’ve got to see where you are. It’s really easy for you to think you’re healthy and fit, if you have no one to tell you otherwise. However, fitness is about more than your weight. You need to go and get a full physical workup from your doctor. This will tell you whether you’re in danger of getting any health problems, and it will also give you a good idea about how you stand physically. Your doctor can run tests that are going to give you a picture of your current health, and then you’ll know what you need to do. Don’t forget to ask your doctor about whether there are any restrictions for you in terms of diet and exercise.

Tip: Believe it or not, you can get in great shape just by walking. To maximize the workout of your calf muscles, put your heel down first and roll forward onto your toes.

Next, you have to examine the goals that you have. You may have short-term and long term goals, which is normal. The important thing here is to commit to the goals you make for yourself. Ensure that they are reachable goals. For instance, don’t tell yourself you’ll be ready to run in a marathon next week if you can’t even run down the block. Be reasonable.

Tip: Counting calories is a great way to stay fit. Counting your daily calorie intake is a key factor in weight loss because it determines how much you’ll gain or lose.

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You need to implement steps that will take you toward your goals. Come up with an action plan that will lead you to your goals by working step by step. You might not be able to run that marathon today, but you can certainly walk down the street every night after dinner. By giving yourself bite-sized actions you can easily take, you are going to be able to work toward your goals. What’s more, you’ll feel proud about working toward your goals and you’ll be happy that you are making progress. That will keep you motivated to keep going.

Tip: There are lots of different types of exercise routines and classes that keep you feeling energized and motivated. Switching things around allow you to discover new classes you love, so you have a reason to continue going to the gym.

Eat properly. Eating properly is a key part of staying fit. After all, food fuels your body. If you eat the right foods, you’ll be able to feel strong enough to get through workouts and full enough that your body gets the nutrients it needs.

After reading this article, you should feel better about your ability to really have fitness be a part of your life. By being fit, you are going to find you feel better about your life, and that things start to happen for you in ways you didn’t expect. You are going to look great and continue to look great, if you use the tips here to make fitness a long-term part of your lifestyle.

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Planning A Career In Physical Fitness

Men and women are becoming more conscious about their health and physical fitness. Because of that, starting a career in the fitness industry is a great way to take advantage of the popularity of fitness-minded individuals. The career opportunities are expanding every day, for individuals that are highly motivated.

Beginning a Fitness Career

Tip: Counting your calories is something that’s highly recommended if you wish to get fit. Knowing how many calories you consume a day is key because it determines whether you’ll lose weight or gain weight.

The initial step in launching a career in fitness is choosing a specific path. You might choose to become a trainer for college athletes, work as a personal trainer, or take a coaching position at a high school or university.

The Requirements

Tip: If you can’t miss your shows, then put your treadmill in front of the TV. Try walking in place between commercials.

Nearly every type of career involving fitness will have its own set of requirements that the individual must fulfill to attain a high position in the field. Most facilities that offer fitness training will require that their in-house personal trainers undergo specific certification programs and training. High-level fitness facilities often require that the individual obtain a bachelorís degree in sports medicine, kinesiology or other fitness related field.

Tip: Wear clothes that are comfortable when you’re working out. If you attend a gym, you might feel a bit of pressure to wear the trendy clothing, but you’re better off without it.

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When seeking a job in the fitness world, most careers will list a specific set of prerequisites that the individual must have including formal training, experience and education. However, some of these requirements can be obtained along the way, as a way to round out an existing career.

Taking the Steps

Tip: Flex your glutes at the top of each rep when lifting weights over your head. This is a good way to work your buttocks area and also helps you stay safe by making the body work to position itself most effectively.

After choosing a desired field in the fitness industry, it is time to start the process of obtaining the qualifications necessary for the job. This could include the need to enroll in college level courses or degree programs. The individual could also sign up for certification courses or take an entry level job that is directly related to their choice of careers. As an example, fitness instructors typically must be fully certified in CPR. Fulfilling this obligation is a simple process, which can be performed in one day.

Finding Open Jobs

Tip: Some people exercise too much because regular amounts of exercise don’t burn the amount of calories they hope to burn. Extreme exercise can damage joints and muscles, cause dehydration as well heart problems.

Once all the pre-requisites for the job have been obtained, the individual can begin seeking out the ideal career in their chosen field. They will need to consider the location of the job, and whether it is in a part of town that ideally suits where they want to work and live. Additional considerations include the salary provided along with any benefits associated with the job. Before accepting the position, the individual should thoroughly understand the work environment, and the hours that will be involved.

Tip: Avoid over exercising when you become sick. Your body needs the full use of all of its resources for the healing process when you’re ill.

At first, the individual may need to settle for a position that might be slightly lower than what they expected when starting a career in fitness. Therefore, it is always best to seek out a variety of opportunities before choosing the right job.

Applying for the Position

Tip: Leg extensions are a terrific way to strengthen your quadriceps. Using a leg extension machine helps you strengthen some of the largest muscles in your body.

When making an application for a specific position in the field of fitness, the individual should include a cover letter with their professional resume. The document should detail exactly the level of experience, certifications and education the individual has acquired, so the hiring individual can see if they have the qualifications for the position.

A career in fitness can be a rewarding occupation. Becoming a personal trainer or taking a coaching position requires extensive motivational skills along with the ability to stay focused and task-oriented.

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Do You Need A Good Fitness Program?

Adopting an efficient fitness program can do a lot for your health. If you need to get in shape and adopt a healthier lifestyle, you should go over the following article to learn more about fitness.

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You need to develop a fitness program that is adapted to your needs. Decide what you want to accomplish with your fitness program and develop strategies that will allow you to attain your goals. Keep in mind that fitness programs developed by professionals might not be adapted to your current level or needs. Do not hesitate to work with your doctor or with a personal trainer from your gym if you have a hard time with developing your own fitness program.

Tip: Begin a garden. Gardens aren’t a joke, they require a lot of effort and labor.

Start very slowly to get used to being more active. If you are out of shape, it might be best to lose some weight before you adopt a more active lifestyle. You should exercise at your own rhythm and keep in mind that working out twice a week for half an hour is a good way to get started. Add a few exercises to your workout routines and try exercising three times a week once you get comfortable with this rhythm.

You need to keep challenging yourself by making your workout sessions harder. Adding a few exercises to each routine is a good strategy but you should focus on doing as many reps as possible for each exercise if you are interested in building muscle mass. Work on developing different workout routines so you can exercise on a daily basis and never work on the same muscles twice in a row. Add a few cardio workouts to your weekly schedule too.

Tip: If you volunteer at your child’s school during a fitness program, you show your child that you take interest in being fit. By seeing how important physical fitness is to their parent, may motivate them to participate more.

You can get in shape by being more active during your daily activities. Exercising will make a real difference but you will have a hard time adopting a healthier lifestyle if you do not look for ways to be more active on a daily basis. You could for instance go for walks during your lunch break, play with your dog in the backyard or ride your bike instead of driving. Keep in mind that small changes will eventually make a difference.

You should not overdo it with your fitness routine. Being exigent with yourself is great, but you need to give your body enough time to get used to your fitness program. You should implement new strategies slowly and set some reasonable goals. Do not try losing more than two pounds a week and keep in mind that your body needs a lot of time and a healthy diet if you want to build muscle mass. Avoid injuries by stretching before and after you work out and being very careful with the postures you adopt while exercising. If you feel pain, you should stop right away and correct your posture.

Use these fitness strategies to develop your own program and get in shape quickly. Do your best to stay motivated and do not hesitate to join your local gym if you need some help with developing a better fitness program.

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Some Fitness Tips

Fitness is all about getting your mind in sync with your body in order to achieve the optimal balance and lifestyle that will lead to a long and prosperous life. Now I do not mean to sound too philosophical there, but really it’s true. Some people are very good exercising. Some people will jog or lift weights every day, but they are still relatively fat. Although they work out a ton they are unable to achieve the level of fitness that they desire.

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Conversely there are a lot of people who eat extremely healthy. They’re very careful about watching the types of food that they put into the body. They try to eat a good amount of veggies and fruits and healthy lean proteins, yet they have very little muscle mass and could not run a mile to save their life.

You see each of those groups do not have any balance between their exercise and their eating habits. It is the merging of these two concepts together to form a union that allows a person to achieve optimal fitness. So how can we do this?

Tip: Decide on a fitness plan that matches your needs plus your interests. You will anticipate your workouts since they are fun for you.

First of all I would argue that it starts with diet. Most people have an easier time exercising, then they do having a controlled diet. This means that for most people they need to restructure the way that they think about food and the way they approach the concept of eating. Ideally you should eat between 4 to 6 meals a day that are relatively small and packed with good nutrition. Should never stuff yourself at a single meal because all that will do is deposit fat on your body.

Additionally you should make sure that the food you eat is relatively low in fat, relatively high in good protein, and predominately consists of vegetables and fruits. If you do those adjustments to your eating habits you will find that your body will heal itself much faster, your mind will be clear, and your skin will look a lot better. Now of course we need to bring the exercise aspect into this discussion.

Exercising is something that people struggle with because they think they have to do it for an incredibly long period of time to get any real benefit. That of course is a completely false assumption. There are in fact some very good exercise plans that are structured to be done in 12 minutes or less. These plans all basically revolve around the idea of interval training and getting a cardiovascular and strength training workout in a condensed period of time.

This means that if you were to do a basic routine medical push-ups, jumping jacks, crunches, dips off the back of a chair, squats, and lunges, in a sort of successive order you would be able to keep your heart rate up high enough to get a cardiovascular while the same time promoting muscular growth which will burn fat incredibly fast. This type of exercise routine when it is asked out by a healthy eating regimen is highly effective.

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Six Tips For Staying Fit In College

It’s easy to forget about staying in shape during your college years and unfortunately, a lot of students do this. By the time you graduate, you could be looking at serious weight gain and that will be tough to get off. Avoid this dilemma by making fitness a requirement during your collegiate career. The following tips can help you to accomplish the goal of staying fit in college!

Tip: Plant a garden at your home. Many people don’t realize that beginning a garden can be quite a bit of work.

1. Plan to stay fit. You’ve got a million things to consider as a college student, and keeping fitness high on your list of priorities is important. While you never want to neglect your studies, you don’t want to neglect your health either. Pencil in a few fitness sessions on your busy schedule and stick to the commitment.

Tip: Pay for a long-term gym membership ahead of time. The guilt you will feel by not using the club will hopefully get you to go more often than you normally would.

2. Sign-up for a sport. This will allow you to continue working toward your required credits and keep you fit at the same time. Since most colleges offer a variety of different sports, you should be able to find something you are qualified for and enjoy. Ask a friend to join you on a team and really get into the spirit of your school’s programs.

Tip: A person can maximize any benefits they get from exercise by varying their exercise activities. You can run around the block instead of using a treadmill.

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3. Join a fitness club. The areas around campus are usually cluttered with businesses that cater to students, and fortunately, fitness is one of them. Look for a gym that is frequented by a large body of students, so that fitting in will be a breeze. Coordinate your schedule with others and make fitness a sociable and fun activity. Don’t forget to get your student discount either!

Tip: To tone up your triceps, you should try to do some simple push-ups. Only instead of doing a normal-style push-up, you can directly target the triceps by turning your hands in 45 degrees, until your fingertips are facing each other.

4. Set your dorm room up with fitness equipment. If it’s more to your style, purchase a size-appropriate treadmill, exercise bike or weight lifting bench and get your fitness fix every day before class. You should be able to find a compact model that will fold-up and easily fit in a closet or under your bed. Check classifieds and thrift stores for rock-bottom prices on equipment that will keep you fit all year long, no matter what the season or weather brings.

Tip: Do not let this worry you. Biking is another excellent fitness activity.

5. Always walk to classes. Although many campuses offer shuttle service to and from different areas, walking every time is a great way to keep yourself in shape and enjoy the fresh air. It’s far more enjoyable than riding a cramped mini-bus and can also help relieve stress and tension. Again, joining with other students will keep your routine fun and interesting and benefit them as well.

Tip: When you begin working out with weights, always start out with smaller muscles first. Your smaller muscles will get tired before your larger ones, and it also makes a lot of sense to use small dumbbells before using big ones.

6. Remember the mind-body connection. Studies show that physical health benefits mental health, and you need that more than ever in school. Keep your blood flowing and your metabolism functioning at top-speed, and you will have an easier time keeping up the grades and maintaining your chaotic schedule. Just ask your doctor how staying in shape can keep your mind sharper and more focused, under even the most extreme of college circumstances, like when you have to stay up all night to cram for exams!

Too many students become so engrossed in studies and social gatherings that they neglect their health. Don’t let this happen to you! The last thing you need on top of student loans and having to find a job after you graduate is weight compromising your health and slowing you down. Make fitness a priority as you go through college and stay in shape!

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