May 2014 Archives


Lose Weight Through Easy Fitness Tips

Staying in shape isn’t all about running marathons and spending ten hour days at the gym while only eating a single flax seed a day. Despite what the media may depict, losing weight and staying in shape through simple fitness routines and tips is actually really easy. By no means is it a fast process, as there is no true miracle switch that we can flip and instantly be in the best shape of our lives. But it is a tried and true process. And by following very basic health tips, you can keep your fitness routine up and lose weight without losing your mind as well.

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Clean Away The Weight – Cleaning is a household task that all of us have to do or our homes turn into garbage dumps that no one wants to live in. But instead of making it a chore, you can easily turn your cleaning routine into that of a fitness routine with one simple addition: Music. That’s right, by simply adding loud, fun, upbeat music to your cleaning routine, you can dance around with the broom or the vacuum. By moving more with the music, you will push your heartbeat up and start to burn a few calories all while doing your daily cleaning routine. And best of all, it makes it a little more fun to do.

Tweak Your Favorite Foods – Just because you’re trying to lose weight, doesn’t mean you have to miss out on having your favorite pizza. All it takes is a few small changes and you can still enjoy a great tasting slice of pizza without ruining your diet and exercise routine. Simply change out your cheese for a low fat version, and perhaps use half of the toppings that you normally would have. If you want to enjoy a nice bowl of low fat ice cream, simply garnish it with fresh strawberries or dark cherries. You won’t even notice the difference!

Tip: Signing up for a multi-month gym membership is a great way to make sure that you stick with your fitness program The guilt you will feel by not using the club will hopefully get you to go more often than you normally would. Don’t do this if you can motivate yourself to go to the gym on your own.

Water, Water, Water – There is no fitness guru that can stress the importance of drinking water enough. Not only does it keep you hydrated and offer a much healthier alternative to soda or coffee, but if you drink a glass of water before each meal, you’ll actually find yourself eating less! That means less calories coming in and more going out, which is what leads to weight loss. Plus, when your body is hydrated, you can exercise longer and harder without feeling exhausted.

Make Friends – Why bother trying to sustain a fitness routine alone? Instead of going the long road by yourself, find a workout buddy. Sure, you may not want anyone to know that you’re ashamed of your body, but the truth is that you aren’t ashamed of it. You simply wish to show the world the real body that you know already exists inside you! By working out with a friend, you can each push yourself to be better than the other, each and every day.

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Setting Fitness Goals

If you are really serious about getting your body fit then it is time that you sat down and drafted out a serious plan that will allow you to accomplish your goals. By the way when I say “draft down” I literally mean that I want you to write it out. Getting your goals down on paper and posting them in a place that you can see them everyday is a proven method to psychologically keep in the necessary mindset to actually attain those goals.

Do not underestimate the effectiveness of goal setting in terms of how well it can help you get fit.

So on your goal setting sheet there are a few objectives I want you to think about. First I want you to set a weekly goal. This is a goal that you will have accomplished by the end of the week. It can be anything so long as it is related to getting you healthier. Personally I think you should keep the goals structured around exercise and cleaning up your diet.

Tip: Consider opening up your own garden. Starting a garden requires a lot of hard physical work.

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So for the first weeks goal try something like committing yourself to going on an hour long walk at least 3 times by the end of the week and doing at least 3 sets of push ups everyday. For a food goal try something like committing yourself to phase out all refined sugars by the end of the week.

Whatever you choose make it something that you can actually attain. A goal that would be impossible to reach is not a goal at all. It is a pipe dream and that is not what we want.

Once you have a first week goal set then move on to a month long goal. This could involve keeping your diet clean, increasing your exercise by some capacity and hitting a weight loss goal of something like 5 to 10 pounds. Once again make sure that this goal is something that you really believe you can attain. You want to celebrate at the end of your first month, not feel deflated because you were not successful.

Tip: By setting a goal, you will have the determination to stick with your fitness routine. Having these goals will allow you to pay attention to working through any obstacles instead of thinking about how difficult they may be.

The next goal is going to be a 3 month long goal. This should be something pretty big like having lost 15 – 20 pounds. This should be a goal that really gets you pushing yourself hard to attain. I know that I keep saying to make your goals realistic, but do not make them so realistic that they are easy. They should not be easy. They should really require you to put in a lot of work and stretch yourself to achieve them. A goal that is easily attained is not much of a goal at all.

Finally you should also set yourself a big 6 month, 9 month and then 1 year goal. Obviously the 1 year goal should be the biggest one of them all. Make it something that does seem impossible. Make is something that takes you out of your comfort zone and requires an insane amount of work.

It will be that much sweeter when you complete it.

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Golf Specific Weight Training…Don’t Fear It

Golf specific weight training. The fascinating thing about golf-specific weight training is that despite the fear many golfers have of it, there is really nothing to be afraid of.

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Tip: Golf clubs have a point known as the “sweet spot.” If the ball is hit at this point, it will fly true.

Why should there be any reason for fear when 80 year old persons are comfortably going through them. And what’s more is these elderly persons have quite often hailed the weight training as being responsible for the dramatic improvement in their game as well as the easing of nagging pains that usually do not respond to medication like back pains.

Tip: Make sure you stretch and stay hydrated. Taking care of yourself is always important, but it can also help you improve your game.

Junior golfers are also enthusiastically embracing golf specific weight training with similar results. Some of these kids are barely in their teens. But what has been even more amazing is the impact that the golf specific weight training has had on their golf game.

Many have been able to increase the distance of their drives by yards that are in the higher levels of a double digit figure.

Tip: Prior to hitting the ball, be sure to take a deep breath. A deep breath will center your focus on the ball and calm your nerves.

Still this has not prevented golf specific weight training from being greatly feared amongst many golfers who have various excuses not to touch exercise. There are those who claim that weight training will give them bulging muscles and make them stiff when it is common knowledge that flexibility is very important in golf.

For these golfers, the mere mention of dumb bells sends shivers down their spines as they picture themselves struggling with heavy weights in some gym somewhere.

Tip: Check your stance. To make sure your stance is correct, without moving the feet, attempt tapping your toes.

Nothing could be further from the truth. Golf specific weight training really involves strength training and not body building. As a result it involves the use of lifting lighter weights more repetitively.

The sort of light weights that teenagers and senior citizens alike do not have any problem handling.

Whether you dread it or not, the facts are that golf specific weight training is extremely important for any golfer.

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Junior Golfers Get An Early Start With Strength Training

Strength training for juniors is supported by organizations such as the American College of Sports Medicine (ACSM), The American Academy of Pediatrics (AAP) and the National Strength and Conditioning Association (NSCA). Each of these organizations encourages children’s participation in appropriately designed training programs as long as they are competently supervised.

Tip: Transfer your weight from your back foot to your front foot by rapidly swinging through your hips after assuming your golf stance. Your ball will travel further with this method because your swing will pack more power.

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The majority of research today confirms that juniors can benefit from strength training programs through the improvement of motor fitness skills, self esteem, overall strength and physical and emotional well being.
For those juniors who are anxious to get an early start with strength training as a perfect compliment to their golf game, let’s take a look at the importance of form, function and good nutrition. These principles serve as the foundation for junior fitness and a lifetime of health and wellness for your young athlete.

Tip: It is important to pay attention to the height of your tee when you are first learning to golf. Your drives will suffer in efficiency if the height of your tee is improper.

Form. Each exercise we perform has a specific method of set up, instruction and properly executed form for each movement. There are muscles which stabilize while other muscles activate. Each plays a role in an exercise. When we compromise on technique or what is considered good form, injuries occur. When we place inappropriate loads on unsupported bodies, we no longer create an opportunity for growth, but rather continue to place unnecessary stress on our bodies. Take the time to learn proper form and lifting techniques. Once your junior learns the basics, make sure they are properly supervised as they learn about their bodies and their new found capabilities. Remember these principles will serve as the foundation for their future so take the time to help them understand the importance of safety and appropriate lifting techniques.

Tip: A great way to boost the level of play in golf is to put a friendly wager on the game. Make the prize a round of drinks, or even a full meal.

Function. Once you set safety and proper form as your priority, it’s time to choose an appropriate exercise program. Many young players ask about the right number of sets and reps for their age. Just remember that young players are not aspiring weightlifters or bodybuilders, but rather strength builders. Junior golfers should begin with body weight exercises that place an emphasis on many muscle groups and movement patterns which mimic real life movements such as pushups, pull-ups, and multi directional lunges. Weights can be used, but the focus should be light weights and higher repetitions. Simply choose 5 or 6 exercises and perform 15 to 20 reps while continuing your concentration on good form and technique. Never compromise on the quality of your movement in favor of increased repetitions. Begin with only a few repetitions until you master an exercise. Parents or instructors should provide clear instruction and close supervision.

Good Nutrition. As role models, parents have the responsibility to educate their children on the importance of proper nutrition. I’m sure, as adults, we’ve often wondered how different we would have viewed food if our parents had spent more time with us. Regardless of their age, it is not too late to teach them about fueling an athletic body and powerful mind. In the end, food fulfills three basic requirements. These are to provide fuel for our bodies, regulation of our metabolism and to support new tissue growth. Children who golf need an abundance of nutrients in the form of variety, balance and moderation. In the absence of proper nutrients, you sacrifice their growth as well as their future golf performance.

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3 Ways To Maximize On The Effectiveness Of A Golf Instruction Video

Golf instruction videos featuring techniques and tips from leading world class players are very common these days.

Tip: Make sure that you are holding the club correctly when you are a beginner. A lot of beginners grip their club harder when they wish to send the ball further.

Still there are very few people who can claim to have had their games improved by a golf instruction video. So here are three tips to help you ensure that you reap maximum fruits from every golf instruction video that you ever get to watch.

1) Watch the golf instruction video several times

Tip: A great way to boost the level of play in golf is to put a friendly wager on the game. For example, set up a small prize of lunch or drinks in order to spice up the game more than it would be to play for the best score.

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Some people watch golf instruction videos to try and get a single Magic formula that will revolutionize their game. They do not realize that the valuable nuggets in these videos are hidden in the many small things you need to do which add up to a great improvement in your game.

This is why it is very important to watch the video several times. At least twice.

2) Get webcam shots of yourself playing and compare your posture and positioning to what you see in the golf instruction video

Tip: To increase the power and accuracy of your swing, grip the club correctly. Good club grip allows you to nail a variety of golf shots.

It may not be very easy to tell what is wrong with your golf swing for example or how to correct it without taking a very close look at your game.

Tip: Be sure that you keep all your focus on the shot you’re going to take next. You should not be distracted by the previous shot or anything else going on around you.

The best way to do this is to get somebody else to take webcam shots of you on the course as you play. When you watch these alongside the golf instruction videos, it will be very easy for you to tell where your problem areas are and what you need to do to correct them.

3) Do golf-specific exercises to condition your body and muscles

Thirdly you will need your body and the relevant muscles to co-operate with our mind as you try to implement what you have seen on the golf instruction video.

One of the most effective ways of doing this is by getting involved in a golf-specific exercise program to tone and strengthen all the ‘golf muscles’ in your body. This way, they’ll be nothing to stop you from reaping maximum benefits from every golf instruction video you watch.

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Why A Person Should Join A Fitness Club

In the 21st century it is very possible for an individual to live comfortably without ever leaving the confines of their bedroom. Online shopping allows for groceries to be delivered to your door and some retailers will even have their delivery men carry it to the kitchen for you. Different fast food outlets also have a home delivery service which feature online payments which means you do not require cash to order a pizza on Friday night. Clothes shopping has also become simpler due to the introduction of eBay whereby individuals can purchase clothing and accessories that are delivered by the postal service. Considering all these conveniences it is no wonder obesity and heart disease are a growing health concern. It is a relief knowing that fitness clubs are still an option.

While fitness equipment and DVDs are available via online retailers, they do not offer the same benefits of a fitness club. Contrary to popular belief fitness clubs or gyms are not only buildings filled with weight-loss and body-building machines. Instead these clubs include psychological benefits as well as physical; advantages will far outweigh the deterring membership fees.

Feeling the need to lose weight

Tip: Lifting weights is one way that people try to become fit. There are 6 primary exercises involved in body building: pull ups, push ups, squats, handstands, and bridges.

The majority of the general population prefer to lose weight without the aid of a fitness club. This is not only due to the exorbitant membership fees but also a lack of time in many instances. Particular individuals prefer to lose or maintain a regular weight through non-club means like walking, jogging or riding a bicycle.

While this is highly effective it has also been noted that many fitness routines will end in failure. This is understandable as the less disciplined individuals are tired after a day at the office and the last thing they wish to do is ride a bicycle, thus they abandon their exercise schedule for that day. This will occur again and again until eventually no exercise is being completed at all.

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By joining a fitness club one will experience an increase in motivation to lose weight. Human beings are social creatures and the social interaction with others wanting to lose weight will ‘spur an individual on’. It has been seen that friendships have been formed at fitness clubs which emphasizes fitness classes as you are exercising with a friend.

Getting some professional advice

One of the greatest perks when joining a fitness club is the accessibility to professional fitness experts and nutritionists. Although the majority of clubs will require an additional fee to hire a personal trainer, a general nutritionist is always available to club members. One will also have access to different nutrition equipment which can monitor your weight, blood pressure and body mass index.

Some pleasurable added extras

Tip: If you aim to build more muscle mass, lift heavier weights using fewer reps. Choose the muscle group you want to work.

Contrary to popular belief, a fitness club does not focus on working the muscles exclusively. In the majority of clubs one will have access to saunas, steam rooms, swimming pools and spacious showering and changing areas. Exclusive fitness clubs will also feature some massage treatments for individuals with high muscle tension.

While the attending a fitness club may seem more time-consuming and costly than going for a walk in the morning, it is more advantageous. One must weigh up the costs and the club offers to see whether it is worth the fee. Sometimes that little bit extra can make a world of difference to your health.

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Yoga On The Net

At one time it seemed that yoga was little more than a dated hippie fad, rather like the lava lamp. But now this ancient health system is back in vogue.

Celebrities such as Gwyneth Paltrow, Madonna, and Julia Roberts and Sting are not shy about advocating the mental and physical benefits of the discipline.

It is cool to carry around a little purple mat and tie yourself up in knots in local gyms and draughty church halls. It seems yoga is everywhere, and nowhere is it more omnipresent than on the net.

Should you wish to learn more about Sting’s views on the subject, for instance, you might care to read the in-depth interview available at the White Lotus website.

You’ll find a glossily professional web page which features authoritative articles on the many different forms of yoga – and the debate about which is the best.

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You can also access a shop selling books and videos, or click through selection of celebrity interviews.

Share the well-illustrated interview with Sting, in which he expresses regret at not having started yoga earlier. But he adds that, if anything, the exercise seems to be reversing the ageing process.

This view is echoed by fellow megastar Madonna. Indeed, the title song, Ray Of Light, in her best-selling album incorporates a traditional yoga chant.

If you are moved to discover more details, Roots And Wings, a ‘yoga, bodywork and natural healing centre’ will be happy to provide you with the original Sanskrit text of that chant.

Roots And Wings is largely geared to selling yoga products, but you’ll also find articles, discussion groups and a search engine for locating those all important Sanskrit lyrics (just type in Madonna).

Another site, called Evolution, describes itself as an online yoga magazine, and although it can be a little graphic-heavy and slow, it’s a snazzy and informative creation.

The visitor is offered enticements such as a free email newsletter, meditation advice, chants and even recipes.

Should you find Evolution’s animated yoga girl icon annoyingly limber, you might be tempted to compete with her by practising a selection of yoga postures yourself.

Evolution allows you to call up these postures on your screen.

It seems that cyberspace is not yet the proper place to learn the subtleties of this ancient discipline: for that you’ll still need to take a traditional class with a teacher.

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