January 2014 Archives

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Yoga For Computer Users: Supported Side Stretches

Many computer users around the world face the problem of back pain. Having your back against the wall usually means you’re in trouble. But for certain yoga positions, having your back firmly against a wall will aid health.

In Hatha Yoga, the practitioner forms what Swami Gitananda calls body geometry–triangles, straight lines, circles and parallel lines. When you do a posture, always stretch your body to its utmost limit and then hold it there for a slow count of 10, gradually building up the time, until each posture can be maintained for 30 seconds. Holding a posture is essential to yoga because it gives the body a chance to settle into the stretch and loosen up. Then each time you stretch it will be just that little bit farther.


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Many of the sideways, or lateral, stretches in Hatha Yoga require that the body face forward, with hips level and back and spine tilting neither forward nor back. Beginners tend to lean forward to increase the stretch. But leaning forward is wrong and will actually detract from benefits and possibly cause harm. To perform these stretches properly, make sure to keep your spine firmly against a wall. The wall acts as a prop. Even those who have practiced yoga may find that they cannot bend as far as they thought they could when they do the postures properly. The extra time spent in forming careful postures will pay off: Your body will gain excellent flexibility and strength.

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The Power Of Combining Golf Swing Basics With Exercise

When training in good golf swing basics is combined with the right exercise program, the results can be nothing short of miraculous.


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Tip: You may want to ask the advice of a golf pro when deciding which new clubs to buy. This is crucial since you need to know what clubs work best for you and so you can get information on the latest clubs.

Take the superb performances witnessed in junior golfers like the Song sisters, Ty Tyron and Michelle Wie. The amazingly high level of performance of these very young junior golfers has often been discussed. Several theories and reasons have been brought forward. Most of them are not true. For example a common belief is that these younger golfers perform better and respond better to golf swing basics taught because of their flexibility. This is absolutely NOT TRUE.

Tip: Add a little edge to your next golf game by having a reward for the winner. Try creating a prize of lunch or drinks to spice up the game, and increasing what’s on the line with every putt versus individual score.

The difference between junior golfers and adults is usually strength and not flexibility. I have personally worked with hundreds of junior golfers and I have watched in amazement as a very short period of time of doing strength exercises has yielded increases in their golf drives of as much as a whole 50 yards.

However a quick word of caution. Participating in the wrong strength training exercise programs can damage a golfer instead of improving their game.

Tip: If you get stuck in the sand trap, consider the golfers following you after you finish there. After you get your ball out, take time to smooth out the sand with the rake.

My work with junior golfers has practically proved something to me beyond any reasonable doubt. And that is the fact that training in the correct golf swing basics at the same time that somebody is doing the right golf-specific exercises, is a very powerful way of developing and improving anybody’s game.

Without exercise the best training in the world on golf swing basics will have NO impact at all.

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Fitness Essentials

In the world of fitness there are two aspects that rule the day: Exercise and Nutrition. However, if you were to look online, or on a magazine shelf, you would be bombarded with hundreds upon thousands of ideas, opinions, ads, and the like. So this begs the question: When it comes to fitness, what is truly essential? Why don’t we take a closer look at the answer to this question.

To begin, whether it is in regards to the diet you live by, or the exercise program you choose, there will always be three principles knocking on your door. The first is variety, followed by balance, and last but not least is fun. How exactly do these aspects apply to fitness? Let’s apply these three principles to the two main aspects of fitness.

First off in nutrition it almost goes without saying that variety is important. Our bodies need a surprising amount of vitamins, minerals, and nutrients, and there just is not one type of food that has them all. So by eating a variety of foods, you can ensure a healthy body all the way around and this play a major role in physical fitness.

Tip: Examine your interests and find an exercise program that you enjoy now, and will probably enjoy six months from now. If you find something you enjoy, you might actually anticipate your workout positively.


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Variety also plays a role in the exercise program you choose. For example if you were to only do one workout or one specific part of the body you can easily lead your body into physical fatigue. This will also be a factor in problems with proportion. So to ensure an overall physical fitness be sure that whichever workout regiment you choose, it involves a variety of muscle groups.

Second is balance. In the diet of your choice balance will be necessary. If you were to eat too little, your body can be flushed, lacking sufficient nutrients, and not enough of the proteins and vitamins it requires for proper growth and development. On the other hand overeating can lead to problems in excess weight and other health issues. Keep it balanced.

Balance will also be essential in your workout routine. The body needs sufficient rest to allow for recuperation, and without it your body can be drained of energy, and no time for healing. There are many studies done in fitness that show rest is almost as important as the workout itself. Keeping it balanced is one major principle in any fitness program.

Tip: Don’t lift weights for longer than one hour. Muscle wasting can begin in as little as an hour after starting an intense workout.

Last but not least is the aspect of fun. If you enjoy what you do, then you are really not working are you? You are having fun. And that’s a good thing. Enjoying your physical activity, and enjoying your diet will not only help in your self-esteem, and self-view, but will keep you wanting to continue working out and desiring to continue your nutrition program.

So whether it is in the realm of physical exercise, or in the world of nutrition, fitness will require three principles to be truly beneficial. Variety is essential, balance is equally important, and doing something your truly enjoy will keep you wanting to be fit.

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How To Find A Good Fitness Trainer

Sometimes it’s difficult to find the right fitness regimen. You may find yourself trying various exercise plans from videos, books and magazines, not knowing how effective they really are. Hiring a fitness trainer can help you find the right program without wasting all of your time trying to figure this out for yourself.

While you want to have a trainer, you also want to make you get the right one. A bad trainer can cause more harm than good. But finding a trainer can be difficult if you don’t know how to look for one.

1. Check With Your Fitness Center

Tip: Believe it or not, you can get in great shape just by walking. Walk heel to toe by pushing off with your heel first and your toes last, to increase the effort being put out by your calves.

This should be the first place to look. Most fitness centers have trainers on staff that work one-on-one with clients for a fee. Sometimes their fees can be less than those of trainers that you hire outside of the facility.

2. Search the American Council of Exercise’s Database.

The American Council of Exercise (ACE) is a certifying body for the fitness industry. They maintain a list of certified trainers in your local area. Being certified means they have passed a test which demonstrated their knowledge of fitness.

3. Talk to Friends Who Use A Personal Trainer

If you know someone who is using a fitness trainer and having success, then ask for a recommendation. Even if their trainer is fully booked, they may know of other trainers who may be available.


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When you have a list of trainers you need to take time to interview and work with them. You’ll need to discuss their policies and fees as well as determining where your sessions will take place.

Tip: If you want to improve your overall fitness, start counting your calories. If you are aware of what you eat in one day, you will be able to lose weight.

Hiring a fitness trainer is not just about hiring the person with the best body, the best credentials and the biggest business. A personal trainer needs to mesh with your personality.

You also need to find someone who is able to help you achieve your goal. You want someone who believes you can achieve your goal and is realistic about the timeframe. Discuss your goal with the trainers you interview and listen and watch their reaction. You want someone who will help you achieve your dreams.

Your fitness trainer need to be able to motivate you and know when you can be pushed and when they need to pull back. A trainer’s ability to read you cannot be judged by talking to them. You need to actually work with them in order to see if they’re a good fit.

Tip: If you want to use weights, start out on the smallest machines. Small muscles wear out before the big ones, so you should start small.

For that reason, hiring the best personal trainer is not going to be a quick process. You may want to schedule a few sessions before you make a decision. Some trainers may not get past the first session and others may be a perfect fit immediately.

However, you need to be ready to train with more than a few people. Think of this as the long-term relationship you want it to be. Consider how long it will take to reach your fitness goal. This is how long you’ll be working with this person. That’s why you need to make sure you make the right choice.

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Develop A Great Fitness Routine Using Things From Your House

Do you want to get fit and toned, but don’t have the money for an expensive weight bench and weights? Fear not! You can find everything you need to get fit in your house. The following article will show you where to look for the equipment you need to develop a workout routine that will get you into shape quickly!

Do you want to begin lifting weights, but don’t have the money to buy weights? You can find exactly what you need in your kitchen cabinets or refrigerator. A gallon weighs approximately 8 pounds. When you finish a gallon of milk, save the empty milk jug and fill it with water. Milk jugs offer handy hand holds making them the perfect thing to use when lifting weights.


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To use your new weights, simply fill two milk jugs with water and screw the lids on tightly. Then begin doing a variety of lifting exercises. For example, you can hold the milk jugs and do bicep curls, shoulder lifts and squats.

Tip: When you set goals for yourself, it is easier to stay motivated. You will focus on getting there instead of thinking about how hard it is.

Another thing that you can use around the house to help you get fit is a kitchen chair. Hold onto the chair and do leg lifts. The chair helps you keep your balance and is the perfect height.

Grab a thick book and use it to help you develop well defined calf muscles. Place the book behind one of your kitchen chairs. Grasp the back of the chair as you step onto the book. Scoot the back of your heels off of the book and gently lower your heels toward the floor. Then raise yourself up as high as you can on your tiptoes. This will stretch and work the front and back of your calf muscles.

Instead of a yoga mat you can use a folded comforter or sleeping bag. This will give you the necessary padding for those floor exercises. When choosing a comforter or sleeping bag, avoid those that have a silky finish because it will make you slide around as you are trying to work out.

Tip: The frequency of your workouts depend on exactly what you are trying to achieve. If you want your muscles to look bigger, you should schedule less strength training reps.

Grab your iPod and crank up the tunes! If you do not have an iPod, crank up your stereo. Play upbeat music and begin dancing. Dance is one of the best cardio routines available.

In your bathroom, you can grab a large towel to help stretch and strengthen your back and stomach muscles. Roll the towel until it is easy to grasp. Then, hold each end in your hands. Raise your hands above your head and lean as far as you can to the right and hold for the count of three. Then, stand up straight. Finally, lean as far as you can to the right and hold for another count of three. This exercise will help whittle your waist down.

Many people cannot afford a weight bench and free weights. There are things around your house that you can use in place of fitness equipment. By following the advice listed above, you can begin developing a fitness routine using things around your house. Soon, you will be in shape and feel amazing, thanks to odds and in found around your home.

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Keep Fit By Keeping Your Weight Down

Many people today are streaming to gyms and health clubs for one reason, they want to become fit. The idea of being fit is an excellent one because it will provide you with a lifetime of being healthy. However, there is one aspect to being fit that often escapes people’s notice. If you want to be truly fit then you need to make sure that you are not over weight. Therefore, to be fit a person that is overweight needs to lose those extra pounds, you need to lose weight.


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Weight loss is a war that can only be won by winning one battle at a time. People who are overweight obviously are aware that they need to lose those extra pounds and they do try various ways to do it, but it seems that they are just never able to lose that extra weight and more importantly keep it off. Does that mean that there is no hope?

The simple answer to that question is no. The secret to losing weight is that you need to understand that you cannot win the war if you do not win the battles. What that means is that you need to take it one step at a time. The key is that you need to do simpler and smaller baby steps. This is often very successful because you are tackling smaller steps rather than bigger ones.

Tip: Purchase a new gym outfit; it will give you a confidence boost and remind you of your fitness targets. A reward will give you motivation and help you show it off at the gym.

The reason that most of us do not lose weight is that we want it all now without sacrificing anything. We eat vegetables for two days straight and then follow that up with two days of exercising. We jump on the scale and are horrified to see that we have actually gained a pound. Meanwhile behind the scenes we are still having the odd chocolate bar or bag of chips. This is why most people fail to lose any weight.

The main thing that you need to understand is that you are on a life style change and not a 3 month diet or exercise program. To lose weight permanently we must understand that we need to change many things in our way of living one step at a time. The first step could be something as simple as exercising for 15 minutes each day. With all of the steps you can increase or decrease the amount as you go along.

So let’s say that week one is 15 minutes of exercise. At the beginning of week two you can eliminate bread for all days of the week except two. Of course you will continue your 15 minutes of exercise. At the beginning of week three you can add a day of vegetables and fruit only to the previous two weekly goals. Each week you can add a new small goal or make one of the existing goals a little bit more difficult. In no time you will have lost that weight and will be living in such a way that it will never return.

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Exercise Your Way Past Negative Emotions

The 20th century brought us the internet and the 21st century improved it to the point where one doesn’t have to leave the house. It’s true! A person can live in their pyjamas for weeks only changing when a friend comes over or they need to go grocery shopping. However, friends who come over may be accepting of your pyjamas attire AND grocery shopping can now be conducted online. Truthfully, one never has to leave home.

As amazing and convenient as this is, it is also a curse. In fact, by utilising all the modern-day facilities one is actually signing a death sentence. By not leaving home and living on your computer you are slowly encouraging a deterioration in both physical and psychological health. Children today are showing an increase in Vitamin D deficiency due to a lack of sunlight caused by being indoors on Facebook all day. Furthermore, various severe health conditions such as heart disease are on the rise because humans no longer get any physical activity beyond fingers tapping on a keyboard.

As is correctly assumed, any individual who prefers to remain in bed all day will not choose to join a fitness club. The reasons are numerous but the most popular are an effort to go outside and the presence of other people. It has been seen that the majority of individuals who live on the internet do suffer from a degree of social phobia.


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Tip: Do you think that you are too busy to stay fit? Break up the workout into two separate routines. You do not have to increase the amount of time you are working out, just divide it in two.

In order to accommodate this need to stay home, fitness outlets now deliver home fitness equipment and DVDs. In recent years these items have increased in popularity due to their convenience for the home business owners and professional individuals who just don’t have time to get to a fitness club. The different equipment available ranges from treadmills and spinning machines to hand weights and bar-bells. My favorite was the rowing machine.

When I returned from college I attempted to find some employment within my industry. I thought that I would find work rather easily having completed a social work degree but I was horribly wrong. The job hunt was horrible. I don’t believe I have ever received so many rejection letters in my entire life. In addition to the emptiness of rejection, my friends were receiving high paying positions at top agencies so I was feeling more wretched than ever.

It was at this point I began feeling depressed and sleeping all day. I began crying a great deal which was incredibly strange for me as I was not one to show my emotions. A stranger aspect of the crying ordeal was that I did not know why I was crying, it would just happen.

Tip: An easy way to lose some weight is by counting calories. The number of calories you take in every day will determine weather you’re on track to gain or lose weight.

Eventually my mother decided I need to get up and do something productive. She bought some fitness equipment telling me it would make me feel better to get some exercise. I was reluctant to use the rowing machine, but I am really glad I did.

It is one month on and I row for thirty minutes each day. I still feel upset but I’m not crying anymore. Exercise can help! The home fitness equipment was my salvation so chances are it will work for you.

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