February 2014 Archives

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Tiger Woods Workout Is Not What You Think

Tiger Woods workout is supposedly this “hush-hush” secret nobody knows about, but everybody is dying to find out. Tiger is human like every other golfer and realizes the importance of conditioning for golf. He brought a new meaning to the word golf as a “sport”.

Tip: When you walk around the golf source, your feet typically expand a good bit due to the swelling caused by walking. Therefore, you should purchase golf shoes one size bigger than usual to compensate for this.


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Tiger Woods workout has been rumored to be grueling and highly intensive. I was on a golf forum and even heard someone say Tiger Woods bench presses 300 pounds. I almost fell out of my chair.

Tip: Before you invest any money in a new set of commercially packaged golf clubs, you might want to consider getting a custom-made set instead. The right golf club needs to be suited to your weight, height, and body structure.

For Tiger to put his rotator cuffs, chest and shoulder muscles at risk by bench pressing 300 pounds is a bit extreme. I can confidently say Tiger does not do heavy bench presses. They do no benefit to the golf swing, and put the shoulder complex at a very high risk of injury.

Tip: Stretch before you step on the green and keep water handy. Keeping your body fit will allow you to get the most out of your ability.

On the other hand, Tiger Woods workout is definitely with weights and most likely progressing to more weights per exercise. All you have to do is look at Tigers physique and you can tell he has gotten bigger and bigger.

But the six million dollar question is, “what is Tiger Woods workout”? “What does he do to produce the results he’s getting on the course”?

Tip: Carry a snack which is high in protein on the course with you. Not only will golf tax you physically, but it is also mentally draining as well.

Having been a strength and conditioning expert for the better part of 20 years now, I can tell you he’s doing many exercises incorporating balance, stability, coordination, power and flexibility.

Tip: If you can, play with better golfers and learn from their techniques. Other golfers can help you out in many ways.

As fast as Tiger swings the club, he realizes he needs to keep his core strength and flexibility at a very high level, and most likely incorporates dynamic strength exercises with weighted medicine balls, exercise tubing, balance boards and free weights (most likely dumbbells).

Tip: Before you tee off, make sure you are aware of how the golf course is laid out. Whether using a map on the scorecard or asking a playing partner experienced with the course, finding out what dangers lurk around the next corner will help you avoid unnecessary penalty strokes or shots into hidden bunkers.

The rumors that are going around are quite comical. I even heard one that says he is 3 percent bodyfat. That is unbelievable! There is no way he is even under 10 percent. You need to realize that a bodyfat percentage at 3 percent is what professional body builders have during peak competition. That’s with veins sticking out all over their body’s and skin that is paper thin on top of the muscle.

The search for Tiger Woods workout should end right here!

Take that time in starting you’re very own golf fitness workout, incorporating core rotational strength and flexibility; balance; stability; dynamic sequencing of motion with resistance and ultimately power.

Tip: Come to the course with the mindset to enjoy the game, regardless of what your goal is. Always practice, and ask for advice and tips from more experienced golfers, and your game will improve dramatically.

There are many “so-called” golf fitness books, dvds and products out there. Be aware! Anything that shows pictures of a golfer sitting in a machine in a gym is NOT golf specific fitness!

Tip: It is important that you know the exact ball you are using during each round, and to share this information with the person you are playing with. This ensures that even if two balls land close together, you will hit the right ball and not be penalized for a needless mistake.

The golf swing is a very dynamic movement that’s done “on your feet”. Most of your exercises should be done this way. Not sitting in a machine isolating one muscle group at a time.

What I want you to do now, is stop the search and start your program. Let the mystery continue of Tiger Woods workout.

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What Is The Best Fitness Routine For You?

So, you are finally going to do it. You are going to work out and try to lose the weight you’ve been telling yourself you will lose. But where do you go to decide what is best for you?

When considering an exercise routine it is important to be sure that you consult your doctor first. If you have any medical issues, you may need to have a special work out routine which will allow you to stay safe.

After you consult with your health care physician and you have the green light to work out, how do you know where to start?

Tip: Do you not have a lot of time for working out? Break up the workout into two separate routines. You don’t have to workout for a longer period of time; just split one workout in half.


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If you are and exercise newbie, picking out the right routine can be hard. Some people prefer finding work out videos and pretending to be there with the crowd. Other people will prefer to go to the gym. But what about people who want to lose the weight but don’t want to spend a ton of money on accessories?

For those types of people there are great work outs available for you. These workouts will include cardio and strength building.

Typically, those who have a regular work out routine will recommend for you to exercise every other day at first. This give you the opportunity to get use to working out as well as gives your muscles time to recuperate.

Tip: Don’t focus on just using crunches to strengthen your abdomen. A major research university discovered that a quarter million crunches only burn a single pound of fat.

When you first decide to work out, try running at least a mile. When I say running, I mean, run as long as you can, then walk for five minutes. Alternate this until you have completed a solid mile. Do not push yourself too hard as this can cause you to damage your muscle and push you back.

As you get better at running, try to avoid the walking until you can run a mile without needing to stop to run. When you can comfortably do this, make it two miles and alternate between running and walking again.

You will do this cardio work out every other work out. This will help to get your heart pumping. By doing cardio you tend to burn calories and drop weight but you do not typically gain too much muscle when only doing cardio.

Tip: When working out, you need to exhale each time you finish a repetition. This lets your body use more energy and intake more air so that you can work out with better energy levels.

If you want to tone up and make yourself look like a model on the cover of fitness magazine, you will need to be certain every other workout is a strength building work out.

Strength building work outs can start out relatively easily, with crunches, squats, pushups and arm workouts. Just be certain you work all parts of your body and do both sides the same amount of times.

By alternating between cardio work outs one day and strength building work outs the next, you should find that you will quickly lose weight then quickly build muscle up.

By doing this things you should find yourself quickly becoming fit! Remember though that is important to stay hydrated when working out so make sure to drink plenty of water and take a breather when you need!

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What Time Of Day Should You Complete Your Fitness Routine So You Can Get Rid Of The Extra Belly Fat?

When you are ready to embark on an exercise and fitness routine you will find that there is not a shortage of programs available that are aimed in helping you get rid of the extra pocket of fat around your stomach. After you have find one or more programs that you would like to incorporate into a routine you will have to decide what time of the day you should complete the routine so you can get the best results.

Your body will gain certain benefits if you exercise in the morning and your body will also gain benefits when you exercise later in the evening. The body operates on a 24 hour cycle which is also known as the circadian rhythm. This rhythm helps to maintain all of the body’s processes such as immunity building, cell growth and hormonal balance. Your body will also let you know when it is time for rest and activity during this cycle period as well.

It is important to understand the circadian rhythm because it also affects internal systems that are mandatory to be at optimal performance during exercise. These systems include:

• Circulatory system


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• Muscular system

• Respiratory system

Your body temperature must also stay regulated during a fitness routine.

There is much debate among industry experts and regular fitness enthusiasts on the perfect time of day to complete a fitness routine. Your body will gain a unique set of benefits during a morning or evening workout and it will ultimately be up to you to decide what time best suits your personal needs.

The Benefits Of A Morning Workout

Tip: If you choose an exercise program that works on your muscles and increases flexibility, you will notice an increase in your physical fitness in no time. Try to find classes that are held near your location.

Although there is not a lot of factual evidence to prove the claim, many people believe that a morning workout will allow you to lose excess fat quickly because the body is forced to be active before any food has been consumed. When you exercise your body’s metabolism is raised for several hours after the workout has ended. So the theory is that when the metabolism is raised the food that is consumed after the workout is used more quickly for energy and cannot be stored as fat. It has also been considered that people who exercise early in the day are more likely to make healthy choices throughout the day.

Another advantage to working out as soon as you get up in the morning is that you may exercise on a regular basis. People who wait to complete their exercise program later in the day are more likely to run into obligations or other factors that prevent them from getting their workouts completed.

The Benefits Of An Evening Workout

Tip: If you want to tone the triceps, you should do 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.

This type of workout is great for people who are not considered morning people. If you hit the snooze button more than twice just to get up for work or school you will fare better with a workout that is scheduled later in the day.

Many people choose afternoon and evening workouts because they feel that this is the time of day when their blood flow is at its peak. There is evidence of this theory. If you prefer dance styled fitness routines or other workouts where you will use a lot of muscles it is best to complete your workout in the afternoon where there will be a decreased chance that you will obtain an injury.

There are great reasons why you should take advantage of morning workouts and there are reasons why you may prefer evening workouts. Incorporate a healthy diet and workout routine into your lifestyle and the excess fat will disappear regardless of the time of day you exercise.

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Golf Strength Exercises…Can You Benefit From Them

Golf strength exercises are a must for any golfer wanting to improve power output; decrease injury; improve accuracy and consistency, and slow the effects of the aging process for senior golfers.

Tip: Shots that are too far right are generally caused by moving to the left when you swing. One way to adjust this is to concentrate on pushing your hands through the swing just a little bit faster.

There is more and more information coming out about golf strength exercises, but some of it is a bit misleading. What constitutes golf strength exercises? And what are the benefits of doing them once you recognize the difference between golf strength exercises and ‘general’ fitness exercises?

First off…a sport specific approach is needed. In analyzing the physical requirements of the golf swing, we know several things right up front.

Tip: For a fade shot, tighten your grip. The grip is part of the golf swing that is often misunderstood.

It takes place on your feet. You are in a very dynamic and athletic body position (golf posture). You maintain this position while you swing a 3 foot long lever at up to 100 mph. There is a definite sequence of motion required. Maintaining balance, stability and coordination are a must.

Okay…now that we’ve ‘briefly’ recognized just some of the physical requirements for an optimal golf swing, what would be the approach to your golf improvement program?

Tip: Enjoy golf so you can keep up the motivation to practice constantly for regular play. Always practice, and ask for advice and tips from more experienced golfers, and your game will improve dramatically.

Since the golf swing takes place on your feet, you would definitely want to do many of your exercises on your feet. Doesn’t that make sense? Since you are in a dynamic (golf posture) position, you would want to strengthen the muscles that help maintain this position.

Tip: Place your left hand ahead when you address the ball while putting. Hold this position as the putter strikes the ball and you complete your stroke.

Because golf is a turn back (rotation) and a turn through (rotation), you must focus on both core strength and flexibility from a rotational standpoint. Not doing so, will slow your golf improvement and not give you the results you were hoping for.


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Tip: Don’t swing until you’ve positioned your hands properly on your golf club. The grip of the club should be snugly in your palms, with both thumbs aiming toward the clubhead.

Balance is critical to maintain a consistent swing with optimal mechanics, therefore you would want to challenge and improve your body awareness. This entails doing exercises on unstable surfaces; isolating just one side of the body, then the other to balance it out; and using many different modes of resistance (for example bands, handweights, stability balls, medicine balls, and even body weight).

Tip: When swinging the golf club, quickly move your hips. This will enable you to easily shift your weight between your front foot and your back foot.

Along with balance is stability. They go hand-in-hand, and in order to improve stability, you need to work on strengthening your lower body, specific to the dynamic movement of the golf swing. This would be from a lateral (side-to-side) motion, to a definite rotational (turning) motion. Training your lower body to improve stability is a must to produce repeatable shots.

Tip: You can make the most of your swings by preventing the club to travel too far. By pulling the club back you can boost the power of your swing, but overdoing your swing throws your posture off and you can completely miss the ball or possibly cause an injury to yourself.

We cannot ignore golf-specific flexibility in regards to utilizing golf strength exercises. But the type of flexibility needed is once again, dynamic. I hate to keep using that word, but the golf swing, is not like other athletic movements. Being in golf posture and moving that club at up to 100 mph takes a tremendous amount of flexibility in the major joints of the body.

Tip: If slicing your ball off the tee gives you trouble, consider making alterations to your stance, like putting your forward foot closer in to the ball. You will be more likely to balance out your spin that would typically slice the ball by closing your stance.

Stretches that are most effective are movement oriented stretches, not static (holding) stretches. Improving your range of motion, with motion stretches is the only way to go. Taking a look at body positions throughout the swing will give you a better idea of the types of movement stretches you need to do to maximize your body’s ability to produce consistent power.

Tip: Keep in mind if your connection is slipping that it might not be your glove and because it is worn out. Examine your club’s grip closely; they tend to wear away after enough time and usage.

None of the above can be attained sitting in a stationary machine in a gym. I hate to burst your bubble. Don’t get me wrong. Any exercise is better than no exercise; but if you want to make better use of your time, you’ve got to participate in more golf strength exercises, than machine (general) exercise.

So next time a golfing buddy says he/she is training for golf; ask them what kind of exercises they are doing. You’ll now know if they are truly golf strength exercises.

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Yoga Videos Aren’t All Equal At Getting Out The Kinks

Yoga used to be the kind of thing someone’s eccentric aunt did – a woman with a braid wrapped around her head who entertained the children by putting her foot behind her neck.
I tried screening three different videos on a day when my neck and shoulder muscles were tighter than last year’s jeans. I had knots the size of Rhode Island that had been there for weeks.
Jane Fonda’s Yoga Exercise (A.Vision) relaxed them. Kathy Smith’s New Yoga (BodyVision) warmed them up. Three hours later, after falling under the reassuring southern spell of actress Dixie Carter’s Unworkout (MCA Universal), they melted away.
Here’s how it went:
An all-natural Jane Fonda appeared on a set that looks like a craggy moonscape, wearing plain red leotards and tights, and sporting a French braid down to her hips. (It’s a hair extension, but what do we care.)
She demonstrated the classical Sun Salutation, a choreographed yoga routine traditionally used to greet the day, her huge Ted Turner diamond gleaming in the spotlight.
Then she asked us to join her in a warm-up, several rounds of the Sun Salutation, and a relaxation and breath awareness segment, 60 minutes all told.
Yoga is slow, I decided, slow enough that I have time to examine the webs between my toes and the lint on the carpet while holding each pose. While nearly standing on my head, I meditated on the most profound of Jane’s statements: When in doubt, breathe.
After the relaxation segment, my thoughts switched to her final message: I am relaxed, and I will carry this feeling with me.
She said this hour would help me stretch, tone and energize my body. At that moment I felt lethargic, noodled, ready for lunch. The knots are still there.
Kathy Smith also appeared in a red leotard and tights and urged me to do the workout on an empty stomach, preferably just before dinner. She worked with Rod Stryker, yoga instructor of the stars, to update the ancient disciplines and merge them into a workout for fitness fans.
Kathy stood on a raised pylon as she led a more athletic version of the Sun Salutation, a half dozen other poses and a meditation, 60 minutes total.
The great thing about yoga, I’m learning, is the great names attached to each exercise: the downward dog, the cobra, the plank.

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Infertility

Infertility is defined as the inability to conceive after one year of trying, or the inability to carry pregnancies to a live birth. It affects one out of six couples of childbearing age in the United States today – at least ten million people. And in a career-oriented area like Washington, where many couples postpone decisions about childbearing until professional goals have been met, the ration of one in six is probably on the conservative side. Yet it is rarely discussed, and understood even less.

For almost all couples the condition comes as a surprise. And no wonder. It seems as if the whole is on its guard against producing unwanted children. Every day 19.9 million women in this country wake up and remind themselves to take the Pill. In China, a woman with more than three children is considered an enemy of the state. In India, population experts fear the country may end up at century’s close with four times as many people as it started with – up from 250 million in 1900 to one billion. The huge nation has resorted to quickie vasectomies and cash rewards at commuter train stations. Two will do posters are everywhere.

Although infertility may affect people of all social classes, the childless poor usually have neither the time nor the money to undergo a lengthy series of tests – commonly called an infertility work-up – to determine the cause of the problem. There may also be class differences in a person’s willingness to endure many sacrifices so that a long-range goal can be realized. For these reasons, the inability to conceive and bear children seems to be a middle and upper middle-class problem.


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The anguish of infertility will strike increasing numbers of couples in the next few years, however, as the children of the baby boom reach their late twenties and early thirties. Many who till now have postponed marriage and childbearing for their careers will turn to both to round out their lives – and find child-bearing not possible.

The men, after years of enjoying what they consider a healthy sex drive, will be shocked to learn that their sperm are too few in number or perhaps not active enough to effect a conception. The women may be given a finding of endometriosis, a condition in which parts of the uterine lining seed themselves in various places along the reproductive tract. Unknown in cultures where women marry young, it is a common finding in American women past 30. Or the women may be part of the 10.9 million who took the Pill every day whether or not previous gynecological abnormalities should have warned the physician against a prescription.

A generation ago, before the current explosion in medical technology, many couples who could not produce children were told there was nothing wrong with them: either it was all in their heads or God’s will. There was also smirking ignorance on the public, the insinuation they weren’t performing correctly in bed.

In fact, male impotence is the source of less than five per cent of the cases of male infertility, and the sources of impotence are extremely varied, from diabetes to perineal nerve injury to psychogenic causes.

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Eating To Make Your Abs Flat

If you are like most, you feel like you have done a million crunches and you still are not getting the results you that want. What you need to do is add fiber containing foods that help to eliminate that waist, foods that are high in protein to help your metabolism keep working, and foods high in antioxidants to help boost your routines effectiveness.


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Unless you have high cholesterol, eating one egg a day can be the perfect source of protein. The combination of protein and fat in an egg helps you feel full and satisfied and speeds up your metabolism for the day giving you more energy. Eggs have a great balance of amino acids which are the protein building blocks that are used by your body to produce everything from brain chemicals to muscle fiber.

Snacking on almonds can provide a high-fiber protein snack. These little nuts are highly versatile and not only do they contain fiber and protein, they are also a powerful antioxidant and contain vitamin E as well. They are a great source of magnesium, which is what your body uses to produce energy as well as maintain and build muscle tissues.

Tip: Walking is a great exercise for increasing fitness. Walk using the heel to toe method by walking on your heel first all the way to your toes.

Apples and pears can be a large source of fiber. Just one large apple contains 5 g of fiber with the rest of it being water. This means it helps you feel full without adding a lot of calories. Berries are also loaded with fiber. These little foods can be your best friend when trying to drop weight and flatten your abs.

Fiber not only helps you to feel full and satisfied, it also helps in the reduction of calories that your body absorbs all the other food that you eat. So not only are you eating less food because you feel full, less calories from the food that you do eat are absorbed. Foods rich in fiber are an important part of attaining the flat abs that you have been working so hard for.

Another power food is leafy greens. Not only do they offer cancer preventing properties, greens have an incredibly low calorie count. This can help you to shrink that waist line because you can fill up on greens every day. Eating one cup of spinach only contains approximately 40 calories.

Tip: Lift weights in less than an hour. Besides producing cortisol, working out for over an hour actually causes muscle waste.

Broccoli not only provides you with a low calorie count, it also provides you with approximately 20% of your fiber requirement for the day. Leafy greens are also a great source of calcium, which is an essential part of your muscle function. They can provide you with a lot of fuel for all of your workouts.

Yogurt can provide you with a great source of probiotic bacteria. This means it helps to keep your digestive system healthy, which can decrease bloating and gas. This in turn helps you to keep your flat stomach looking flat.

By adding these foods into your daily routine and including them with your workouts, you should finally be able to attain the flat abs that you have been working for.

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