November 2013 Archives

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Do You Want To Get Fit? Start Today!

Getting fit can be an enjoyable and rewarding experience. It is so worth any challenges that you might run into along the way.

Getting into shape can involve different aspects. Working out and exercising can be a main way to get started. Exercise can be fun and rewarding!

Exercise can help everything from your waistline to your emotional state. When you mix aerobic and strength training you can achieve the maximum results.

Tip: If you have yet to reach your fitness horizon and need a confidence boost to get going again, shop for and purchase new work out clothing. Even a small item will prompt a desire in you to display it and get you back into the gym.

Exercise can, believe it or not, be fun! Keep it interesting. Do not do the same thing every time. Confuse your muscles and keep it interesting. Maybe run one day and swim the next. Also some people find it helpful to exercise outside. This can be very enjoyable.

When you go outside and exercise this can really help you to have a positive attitude. Fresh air and sunlight can do wonders for you.


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Also, changing exercises every time you work out can make a huge difference in your results. Muscle confusion is a key element in a successful exercise regimen. If you do the same exercise for to long your muscles will not work as hard therefore you will not get the same results.

Tip: When you exercise, remember to exhale after each repetition. This lets your body use more energy and intake more air so that you can work out with better energy levels.

Make sure to make your exercise fun for you. Whether or not that means playing outside, or even playing with your kids keep it interesting. For me swimming outside in a lake or in the ocean is very enjoyable.

Exercise is only 15% of getting fit, however, diet is a huge part in fitness, 85%. Dieting is a huge part of the results that you will see.

Eating naturally and healthily can really boost your energy. Cutting out fatty processed foods can really make you feel great. Eating naturally and adding lots of vegetables into your diet can make all the difference.

Tip: Do you want to maximize your workouts? Stretching can help you build strength for up to 20 percent. Take a moment between exercises to stretch your muscles.

Eating super foods such as Quinoa, Kale, or Spinach can really help you. These foods and others like them are packed full of nutrients vital to your bodies health.

When you add veggies and fruits into your everyday diet you will feel better. Even adding one salad or smoothie a day can make all the difference.

Cutting out processed and unnecessary sugars can make a huge difference as well. Adding in other natural sugar sources such as, stevia, grapes, berries, mango, and pineapple can make all the difference. These can taste great in a smoothie.

Tip: This tip brought to you by tennis players will help you build strength in your forearms. On a flat area, put a big sheet of newspaper.

Healthy food can taste good. It can teach you to properly season your food so that it is still flavorful. This can take a bit of a learning curve.

Learning to cook with healthy fresh ingredients can be fun. You can experiment with different recipes or look them up online. Try it out, and don’t be afraid to mess up once in a while.

Becoming fit can be a lot of fun. You just have to let it be and start with a positive attitude. It is achievable for everyone. Don’t be afraid to start as soon as possible. You can do it!

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Eating To Help Maximize Your Fitness Goals

Fitness and nutrition go hand-in-hand. You really cannot have one without the other. What and when you eat can have a big effect on how you are feeling when you exercise. This can be whether it is a serious competition or just a casual work out.

Tip: Many people work on getting in better shape by going to the gym and lifting weights. Focusing on exercises that work your legs, arms, core, back, and buttocks will help you become more toned all over.

The intensity and duration of whatever activity you choose dictates what you should drink and eat, and how often. Paying attention to the snacks and meals that you consume will provide you with a great benefit during your fitness workouts.

Tip: To help elevate your level of fitness, it is a great idea to start walking a lot more. Go heel to toe; push off with one heel and the toes last in order to increase pressure on the calves.

Eating a healthy breakfast is essential. If you work out in the morning you should get up early enough to be able to eat breakfast first. This means you may have to rise one or two hours earlier before you begin your workout.

Tip: Counting your calories helps you stay more fit. The number of calories you take in every day will determine weather you’re on track to gain or lose weight.

Typically your blood sugar is low in the morning because most of the energy from the previous nightís dinner has been used up. If you do not eat before your workout, you can feel lightheaded or sluggish when you are exercising.

Tip: Carve out a few minutes daily to workout. Walk up and down the stairs in your office or house or park further away from the grocery store.

If you are going to be doing your workout within an hour after you eat breakfast, try to keep it lighter or drink something that will help to raise your blood sugar levels. Carbs are great in the morning to help maximize energy. Bananas, whole-grain cereals, juice, low-fat milk, and whole grain breads are all good choices in the morning.

Tip: When lifting weights above the head, make sure you are flexing your glute muscles during each repetition. 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.


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Be very aware of how much you are eating before you start to exercise. The general rule would be if you are eating a large meal, try to consume it at least 3 to 4 hours before you begin your workout. If you are eating a smaller meal try to keep it at least 2 to 3 hours before your workout, and a small snack should be at least an hour before your workout.

Tip: Because exercising sometimes isn’t burning as much in the way of calories as a dieter would hope, they sometimes take exercising to extremes. Over-exerting yourself when you work out will put into an anaerobic state where your body stops burning fat.

If you eat too much before you start your exercise you can end up with stomach cramps, or you may feel really sluggish. If you eat too little, you may not have enough energy to feel strong enough throughout your workout. Either way, you are missing out on maximizing your full workout potential.

Tip: Avoid using the words “workout” or “exercise” for your fitness routine. These words may kill your motivation right from the start.

Snacking can be very important. Some people eat small snacks before beginning and then during their workouts. The trick to this is being aware of how you feel. You need to find the foods that seem to work best for you.

Tip: It is very important that you schedule out your day so that you can find some time to workout and eat properly. With careful planning, you can eat healthy foods, instead of empty calories, no matter how busy your daily schedule is.

If you are eating right before your workout, the snack is not going to give you much added energy, but it can help to keep your blood sugar up during the exercise. Good choices for snacks are foods such as granola bars, yogurt, energy drinks or bars, fresh fruit or bananas, crackers with peanut butter, whole grain bagels, or fruit smoothies. If you are working out several hours after you have eaten a meal, a healthy snack is really important to help provide you with the energy that you need.

Eating the proper foods at the right times can greatly help to maximize your energy levels so you can get the most out of your workouts to help you achieve your fitness goals.

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For Seniors And Others Dancing Is Great For Fitness And Fun

When it comes to having a great time, staying in shape and perking up the brain chemicals that bring on joy, there are very few activities that can rival dancing. In addition to keeping your bones, muscles and cardiovascular system fit and strong, dancing also keeps your brain strong. It turns out that remembering dance steps and sequences is a great way to increase production of new brain cells and fight of memory loss as you age. Read on to find out more about how you can benefit from dancing.


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Tip: Think differently when you are going to start a fitness program. Going to the gym is not the only way to increase your fitness levels.

No matter what kind of dance you choose, you can count on burning about 300 calories an hour. Of course, the more fit you become from dancing, the more muscle mass you will build. This adds up to a more efficient metabolism and even greater calorie burning capability. In addition to improving your muscle tone and your metabolism, dancing also helps you become more graceful and flexible and improves your posture. This can help you prevent falls as you grow older, and if you do fall, your bones will be stronger thanks to dancing.


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Tip: A personal trainer is great for those that want to dedicate time to bettering their fitness levels. A personal trainer will teach you new exercises, help you develop a program that is adapted to your current level and help you stay motivated.

Dancing is an excellent way to build your confidence and social skills and stay socially active. Of course, you can dance alone, but most of the time youíll be out making friends and having fun. This is a natural way to fight stress and relieve the tensions of daily living.

Tip: Be certain to wear proper footwear when working out. If you were shoes that are properly designed for a specific activity, you risk leg and foot injury.

Many people fear developing chronic illnesses, such as diabetes as they age; however, if you take up dancing, you will greatly lower your chances of developing diabetes, heart disease and many other maladies connected with aging.

Tip: Try flexing your glutes when you raise weights above your body. This will reduce your risk of suffering an injury and help your butt get a great workout.

Of course, it is always a good idea to see your doctor before beginning a new form of exercise; however, no matter what shape you are in, there is a type of dance that is just perfect for you. Begin with slow dancing or even wheel chair dancing. As you become stronger, you can take on more challenging forms of dance. Simply performing simpler dance moves with more vigor will increase your fitness challenge and improve your fitness level.

Tip: Because exercising sometimes isn’t burning as much in the way of calories as a dieter would hope, they sometimes take exercising to extremes. Not only do you risk joint and muscle damage, dehydration and heart problems, by pushing yourself too hard, you’ll also reach an anaerobic state, where fat is no longer being metabolized.

There are lots of places you can go to enjoy dancing. You might take classes at your local junior college, senior center or at a church or temple. Health clubs, dance studios and recreation centers are also good options for classes in everything from square dancing to line dancing to belly dancing to salsa. No matter what kind of dance you prefer, you can surely find an opportunity that suits you.

If you are nervous about dancing in public, you can start out with videos at home on your own. Look online or simply rent or buy dance/exercise DVDs or even inexpensive videotapes that you can pick up at garage sales and thrift stores. Of course, you could always check the library for dance videos you can borrow. Enjoying dancing to videos at home with a friend as a safe and fun way to get started dancing for fitness.

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Get Fit In Increments With These Great Tips

If you want to be healthy, it is important to be active; however, our society is designed to encourage a sedentary lifestyle. It is very hard, if not impossible to go from couch potato to fitness maven in one easy step. If you attempt to do too much at once, you may very well hurt yourself or become ill. It is far better to pursue fitness one step at a time. In this article, we will show you just how to do that. Read on to learn more.

Plan what you watch on television. Do not just walk in the door, turn on the TV and zone out. Look at the TV schedules and plan on specific programs to watch. While watching, do not just sit idly by. Do some stretching, use light weights for a gentle workout, use a pedalcizer to exercise your legs and so forth. Avoid just collapsing on the sofa to be hypnotized.

Always park your car at least a block away from your destination. Instead of waiting impatiently or wasting gas circling until your favorite parking spot by the door is open, park quickly and efficiently (and possibly under a shade tree) at a good distance from the door. In this way, you will get a mini walk as you head into work or the store.

Tip: When beginning any weight training routine, start with the smaller machines first. Smaller muscles will tire long before your larger ones will, so you’ll want to start with barbells before you move onto the larger machines.


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Once inside, walk up and down stairs instead of riding the elevator or escalator. Stair climbing is excellent exercise and good way to strengthen your gluteus maximus. Take advantage of it every chance you get.

Choose to ride your bicycle, walk or take public transportation. You will save money and increase your fitness level. On top of that, you will be doing your part to reduce carbon emissions and clean up the environment.

Choose walking over sitting and socializing when taking breaks at work. Use those few minutes to walk around inside the building or go out and get a little fresh air and sunshine. Ten to fifteen minutes of walking once or twice a day will really add up to some good fitness benefits over time.

Tip: Take a piece of paper and establish a schedule for yourself. Make a promise to yourself to work out a certain number of days weekly, and keep that promise.

Keep a set of light dumbbells at various places in your home so that you can pick them up and use them while talking on the phone, waiting for the microwave to finish radiating your food or doing other tasks. When using the blender, do some squats. While bathing, practice a little yoga. There are lots of ways to build a little exercise into everything you do.

Add formal exercise into your schedule. Choose to take a walk after dinner every day. Do a 15 minute workout using a video before you begin watching TV or doing other sedentary activities. Add a few minutes of stretching or yoga to your morning routine and again before going to bed at night. Take a dance or aerobics class two or three times a week.

By adding fitness interludes to various aspects of each and every day, you can gradually change your habits to create a naturally active lifestyle. You may think these small changes will not make a difference; however, when practiced consistently, small changes add up to a lot more improvement and benefit than occasional lengthy workouts. Follow the tips presented here to get fit for life.

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Online Golf Lessons Save Time And Can Be A Great Help

Online golf lessons have grown tremendously in popularity, for the simple reason that they address a problem faced by most golfers. The problem is that of finding the time away from their golf game to take golf lessons.

Tip: Before you hit the ball, take a deep, cleansing breath. This will calm you down and help you focus on addressing the ball.


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Not everybody is a professional with all the time between tourneys to brush up on their skills. Most golfers are amateurs who have to take care of business elsewhere in-between their precious moments on the course. Online golf lessons have proved to be the ideal answer.

Tip: Practicing with slightly different stances will help you learn the best way to stand. It is important to have a proper golf stance, but there are different factors that can affect the stance, such as height or gender.

One of the positive results of online golf lessons is that they have inspired many a golfer to take positive and deliberate steps to improve their game. One of the key advantages that the online golf lesson has going for it is that it is easy to use visuals and diagrams to illustrate and clearly explain many key points.

Tip: You want to consider using a neutral grip for your golf clubs. If the golf club is gripped too tightly, shots will generally veer to the right.

For example posture in the setup stage before the golf swing is easy to illustrate and show in an online golf lesson. One of the things that comes out from many of these online golf lessons is that posture and a lot of the factors that are vital to playing good golf are only possible when a golfer makes a decision to take action.

Tip: Keep a consistent tee height for consistent drives. Positioning your tee too low will increase your grounders while positioning the tee too high will give your drives more height and less distance.

One of the vital actions is to start getting involved in exercise and the conditioning of various parts of the body so as to be able to make an enormous improvement on their golf game.

Although golf-specific exercise and conditioning is not as rigorous as some people may make them out to be (some 80 year olds are doing them without any problem) getting an amateur golfer to take the positive step of embarking on them is not easy. It requires lots of inspiration and online golf lessons have helped plenty towards this goal.

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5 Ways To Make Your Golf Fitness Program More “Functional”

Many of the top touring professionals know that winning on the tour today takes much more than a great game of golf. The field is far too competitive to leave any of the key contributing elements to chance. Preparing their bodies for play is a critical component to a golfer’s success under the most competitive conditions.

Tip: Keep yourself in the correct stance. You can find out if you have a good stance with a simple test: try tapping your toes while avoiding moving your feet.

How you structure your golf fitness program is essential to your overall performance on and off the course. Here are some ways you can ensure you are getting the most out of training program while utilizing the strength of your core as a building block for success.

Tip: Tee height is an important item to be knowledgeable about if you are a golfing beginner. Your drives might not be efficient if the tree height is not right.

Specific to golf – Get rid of the traditional gym machines which focus on isolating specific muscle groups and require no stabilization work by additional muscle groups. Integrate some old and new fitness tools which allow you to move your body in a more functional setting. These include cable machines, fitness balls, medicine balls, balance disks, traditional dumbbells and don’t forget about the power of using your own bodyweight.

Tip: If you do not bring your club back too far, you can make the most of the power of your golf swing. Pull back the club to boost your power.


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Increase Core Stability – More efficient movement creates more efficient power. Golfers maintain an athletic posture over long periods of time and require both trunk and core stabilization and endurance. By increasing your strength and endurance in the core region of your body, you provide both a solid base of support for rotation in addition to the proper transfer of power throughout the body.

Tip: Try to get a lighter grip if you are having trouble swinging to fast. You should be able to focus on the weight of club head to focus on the mechanical aspect of the move.

Vary your Planes of Motion – A golf fitness program will have varying planes of motion as part of your weekly strength routine. Planes of movement include front to back motions, left to right and rotational exercises. Some good examples include multi-directional lunges and medicine ball wood chops.

Tip: Practice shifting the weight of your body when swinging. The motion you are striving for is much like that you see baseball pitchers making when they throw a ball.

Integrate Multiple Elements into Each Exercise – Each weekly workout should address all of the important elements for golf including flexibility, core development, balance, strength and power. Integrated training techniques will develop your skills in each of these areas and produce a whole new level of play. Examples of integration include a 5 minute dynamic warm up, roughly 30 minute strength routine, followed by 10 to 15 minutes of stretches. Each workout can be broken down into strength development for several weeks, core stabilization for several weeks, and power development as you move into peak season.

Tip: Prior to your swing, inhale and exhale slowly in order to stay centered. This will help you concentrate on what you are doing and calm you down.

Progress from Simple to Complex – Begin your exercise program by mastering the simplest forms of exercises first. Progress your golf training design to increase in complexity as your body grows and develops and as you learn proper stabilization of your core region. An example of progression for the legs may be to perform two leg ball squats prior to performing the one leg version.

Before any golfer, pro or otherwise, picks up a club, they look at the capability of their body versus the requirements of the swing. Utilize these 5 tips to create a golf specific program that brings out the best in you and the best in your golf game. Make this golf season your most productive yet!

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How Fitness Has Changed The Face Of The PGA Tour

Professional golfers on the tour today are approaching fitness as they never have before. PGA players look to fitness for many of its benefits. Fitness can improve their game through gains in strength, flexibility, and stamina. They can prevent or minimize injuries. Playing golf is not only a recreation for PGA players, it is their job. Their financial success depends on tournament results. Therefore, they must not only maintain a superb golf game, but a fit body as well.

Tip: Seek out a golf simulator in your neighborhood. Alternatively, you can practice your swing at home or in the backyard.


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There are few players on tour who have not have revamped their fitness training techniques or gotten a fresh start within the last few years. Many players have looked to the concept of functional fitness for golf. With functional fitness for golf, players can be assured that they are effectively targeting muscles and joints used in their golf swing. This type of exercise programming gives them an advantage over their competition.

Tip: The key thing to consider when looking for a powerful swing is using both your upper and lower body to create momentum through the ball. Novices tend to have the belief that strength is drawn primarily from the arms; however, using arms alone generates nothing but weak, ungainly swings.

How exactly do the PGA players train? First, their fitness level is determined. It is a common practice for golfers to create goals for their golf game. It is popular to also produce fitness goals. Second, a personalized exercise program is generated which involves weight training and endurance improvement. Third, the exercise program must be followed on a consistent basis to achieve maximum results. PGA players have a busy schedule and must make time to fit in their workouts.

Tip: Ensure maximum opportunity for consistency with your drives by always using the same tee height. If you tee too high, you will sacrifice distance.

Even if you are a recreational golfer you can still follow the trend of being functionally fit for golf. It would be wise to have your fitness level determined by a certified fitness professional. You might not workout at the same level as Tiger Woods, but you will see benefits in your body and golf game.

Many professional golfers are spending less time on the course and more time in the weight room. They have seen concrete results through longer drives and increased stamina. Top level golfers are always searching for ways to rise above their competition. Adding fitness to their training regimen provides the step up to the next level.

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