May 2014 Archives


Advantages Of Keeping Fit

Keeping fit is vital and should be an important part of everyone’s daily routine. However, this does not mean that it is easy to do so as it requires you to have drive, desire and to devote your time and effort in doing so. This therefore means that for you to be physically fit you need to understand the benefits of maintaining fitness so that you can get self-motivation to keep fit.

For you to have strong bones you are required to perform regular exercises and eat the right kinds of food. This means that you should avoid eating foods rich in fat but rather foods rich in calcium to strengthen your bones. Keeping fit also, helps to slow bone loss, which normally happens when one gets older.

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Being in good shape is advantageous as it gives you more energy due to your body being active. It can also help reduce your anxiety, depression and enable you to deal with stress. This is because all you need to do is visit a gym, exercise and you will leave feeling better as some chemicals have been released to enable you to feel more relaxed .Keeping fit also improves your appearance and therefore making you feel better and more confident.

Tip: Walking is an excellent way to improve the way your body looks. To increase the fitness benefit, take each step with your heel before your toe.

One of the most obvious advantages of staying active is proper management of weight. When you take in calories through eating healthy food then you exercise, these calories are burned making you to lose weight and be able to maintain a healthy weight. Being healthy enables you to be very flexible and move around without getting tired easily.

Managing your weight is vital as it prevents you from having high cholesterol levels and some chronic diseases such as heart disease and some types of cancer. It also prevents osteoarthritis, which is a disease that affects your joints due to excess pressure put on them making you to experience aches in the joints. Prevention of diseases is important as some weight related diseases become fatal and can kill you when diagnosed late.

Having a strong immune system is yet another benefit of keeping fit. This means that it is very hard for a person who is physically active to become sick and if they become sick, they tend to recover faster than a person who is not physically active. This in the end reduces expenses such as high medical bills.

Tip: Starting a garden is an unorthodox, yet great way to get some exercise. Many people are shocked that working a garden requires a lot of hard work.

The quality of your life is improved when you exercise regularly. This is because exercising reduces your stress and improves your mood due to the stimulation and release of endorphins also known as feel good chemicals, which are mostly released when you exercise. Regular physical activity also improves the quality of life by ensuring that you stay healthy even in future.

Staying fit is not easy though it has numerous advantages attached to it. Therefore, you should ensure that you stay fit to prevent any weight related diseases and be very flexible. You can do so by ensuring that you exercise regularly and make eating healthy a lifestyle and habit.

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Why Is Fitness So Important?

Why is getting fit so important in today’s world? Why is there such a need for people to workout and diet? There are many answers. There are also many different ways to get fit.

Today fast food seems to be the word of the day. It is fast and easy. People lead such busy lives that getting food fast seems to be the best option.

The problem with that is, most fast food is fattening and unhealthy. Yet even knowing that we still line up and eat it anyway. Because it is cheap and fast people make excuses and eat it anyway.

Being that this form of food is so popular it is no question that there is a definite need for fitness in this world.

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Another reason that fitness is so needed in todays society is that most people live very un-active and sedentary lives. Either behind a desk for 8 hours a day for work, or at home on the couch watching TV.

These activities lead to laziness. TV is one of the most popular forms of entertainment in today’s world. This particular form of entertainment encourages people to be lazy and to enjoy sitting for long periods of time.

Tip: Exercise classes are an excellent way to get into shape. You can find an exercise class that you enjoy, and as a result, you are more likely to continue attending.

So what can we do to break free from this kind of unhealthy lifestyle? Well we just have to start changing it. Start eating healthier, getting outside and being active. These things can lead to a healthier and happier life.

So how do we make these changes? Well it is best to start small. Maybe add a salad once a day. Try to get outside and take a walk. Maybe take the bike to work once a week. Even small changes can make a big difference.

It is possible for everyone to do this. Why don’t they? Because it is change and change can be scary. They are so used to an easy and fast way of life that changing it can be a difficult thing. Breaking free of those ingrained habits can be very difficult. Sometimes it helps to have someone to give you a helping hand.

Tip: Simple push-ups can actually tone your triceps. Try doing a push up with your hands turned in forty five degrees.

Finding someone to start living healthier with you can make a huge difference. Being held accountable can be a huge help. If you don’t have someone counting on you it is much easier to give up. So find a friend and start getting fit today!

Starting a healthier lifestyle can really change your outlook on life. It can help break through depression and other issues. It can also greatly improve your self confidence. We all could use a boost in our self confidence.

Just simple things like getting outside in the fresh air and sun can really help you to look at things more positively. So start feeling better and living healthier as soon as possible. I promise it will make you a happier person.

Getting fit is important and should not be overlooked. Be strong enough to break out of your every day patterns and way of life.

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3 Push Up Exercises That Can Quickly Build Up Your Pectoral Muscles

Having a powerful and defined upper body is the number one goal in the minds of most weightlifters and gym rats. Having a great looking chest, arms and core is guaranteed to make you healthier (and a lot more attractive too). For those of you who can’t make it to the gym, building muscle on your upper body can seem ridiculously hard. Fortunately, it is not that difficult at all! What follows are three of the best chest exercises that you can do at home with absolutely no equipment. Best of all, you’ll be building up other muscle groups at the same time! Let’s get started.

Wide Grip Push Ups

The bulk of your chest muscles will be built by focusing on the middle and outer sections of the pectoral muscle. When you do regular grip push ups (where your hands are placed shoulder width apart), you engage this part but not enough: the stress is spread around too much. By widening your grip out six inches with each hand you isolate the pectorals and give your chest a great workout. Doing 3 sets of 15 reps three times per week will increase strength fast. Every four weeks or so add 5 reps to each set to keep things challenging. Never allow your body to get used to your workout routine!

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One Armed Push Ups

You’ve seen TV and movies make this out to be the epitome of a “strong man”: someone who can do push ups with just one arm on the ground. Most of you can’t do this; but you aren’t going to be asked to so don’t worry! Instead of balancing all of your weight on one arm you are simply going to find a way to elevate the other arm (a block, short stack of books, or something similar) it allows you to give the same focus and challenge to one muscle group without risking a fall or injury. Follow the same set/repetition outline mentioned above.

Diamond Grip Push Ups

Tip: If you have a fitness program with personal goals in mind, you’ll find it keeps you greatly motivated. This helps you start on track to overcome obstacles instead of feeling discouraged by their difficulty.

These are going to be the most difficult push ups that you do starting out, because the exercise focuses on two often neglected muscle groups: the inner chest and the triceps. You might not be able to do 3 set of 15 at first, so it is OK to break it down into smaller sets to get into the swing of things. You should still end up doing 45 total reps during your workout though so make sure you don’t compromise!

There you have it. These exercises are all very simple to perform; but they will not be easy. Don’t worry, they aren’t supposed to be (you build muscle by making your muscles fail after all). Make sure you perform these exercises 2-3 times per week and that you are putting the right food and supplements into your body to promote muscle growth. Do this and you’ll have the body that you want in no time at all!

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Hatha Yoga

Hatha yoga is an ancient hindu system of working with the human nervous system. Because it releases tension and endows one with renewed energy, far too many 20th century people, yoga teachers included, have come to look upon the venerable Indian physical science as solely an exercise for health and vitality of mind and body. It is that, but it is also much more. Hatha yoga practices are more spiritual than physical, more subtle than gross, more a means of understanding than an exotic way to relieve stress or limber up the body.

The sages who developed hatha yoga designed it as a way to gain conscious control of our life energies, a way to go within, to harmonize the external so the innermost Self could be encountered. To them, it was about states of consciousness, about living a divine life, and it was a preparation for meditation.

As you perform the asanas, concentrate on feeling the energies within the nerve currents. Sensitize yourself to knowing when the body has been in each position long enough to tune the nerve currents involved. Then shift smoothly into the next asana. It’s like a dance, a deliberate, fluid dance. During all postures, inhale using the diaphragm, not the chest muscles. Do not stretch unduly or force the body. Relax into the poses. Don’t worry if you can’t perform them all perfectly. In time, you will find the body becoming more flexible and supple. Free the mind of thoughts and tensions. You will be more aware, more alive, more serene.

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While there are many more complex hatha yoga routines, these twenty-four asanas provide a balanced system for daily use. For the simple purpose of quieting the mind in preparation for meditation, this is all you will ever need. For best results, hatha yoga should be taught personally by a qualified teacher. These instructions and drawings are meant only as a rudimentary aid. For more elaborate regimens, inquire at a recognized school specializing in hatha yoga.

The scene of hatha yoga has a spiritual purpose – to balance physical and physic energies in preparation for meditation. It is not only meant to make us young, beautiful or creative, but to aid us in quieting the mind, body and emotions that we may awaken enlightened consciousness & know the Self within.

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Diabetes in various forms affects up to 5percent of the world population with 12 million diabetics in Western Europe alone. Of the different ways in which diabetes presents, noninsulin-dependent diabetes mellitus (NIDDM) is probably the most commonly encountered genetic disease. NIDDM or Type II diabetes is multifactorial, depending also on environmental factors including obesity, sedentary lifestyles and nutritional imbalances.

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Yoga has shown some beneficial results in curing diabetes. The yoga exercises that are prescribed for curing diabetes is different from hatha yoga exercise because it involves positions tailored to treat certain conditions, as well as meditation, relaxation and stretching exercises.

One of the studies conducted to cure diabetes was the one set up by the Yoga Biomedical Trust, founded in 1982 by biochemist Dr Robin Monro, and an Indian yoga research foundation which discovered that practicing yoga for 30 minutes a day for one month helped reduce blood glucose levels in some diabetics.

The yoga patients took part in one or two 90-minute sessions a week and were asked to practice at home. The classes included the specific yoga exercises of the spinal twist, the bow and abdominal breathing.

At the end of the 12 weeks blood sugar levels fell significantly in all patients in the group and were slightly raised in a control group which had not joined in the yoga sessions. Three yoga students managed to reduce their medication, including one man who had not changed his drug regime for 20 years.

It has been known for a long time that exercise is helpful for diabetics. Yoga therapy may help reduce stress levels which could play a part in maturity onset diabetes. But one drawback is that some patients would find it hard to keep up the regular sessions needed to sustain the benefit. All the patients said they would like to see these classes set up on a permanent basis but we don’t have the money.

It is not necessarily the exercise component of the yoga therapy package which is most important, because there is not enough physical exercise to account for the changes, but stress reduction has a lot to do with it. Stress hormones increase sugar levels in the blood. People also benefit from the stabilization of their moods which yoga brings, an increased feeling of well-being and a feeling of being more in control, which may help with their diet control.

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Periodization Training For Golf

The idea of periodization has been around a very long time for athletes at all levels. The concept is simple. If you started with the goal in mind, let’s say it was to win the Club Championship or place in the top 3 in your next Amateur event, then you would plan accordingly.

Generally, an annual plan is used, although it is not uncommon to use longer periods of time especially when working with a younger developing athlete.

Tip: Stand a few feet behind the ball and locate where you’re going to send it prior to addressing it. Keep in mind the wind and any other weather conditions that might affect your stroke.

Periodization occurs when you break down all of the segments into actual manageable parts, always keeping the long term goal in mind. Your master plan may be broken down into which phase you are in, for example, are you in your competitive stage or pre-competitive stage? This information is then used to determine which strategies offer the most benefit at any given point in time.

If you use a holistic approach to golf improvement, then you also periodize each important component as in the physical, mental, technical and strategic side.

Tip: Buying golf shoes about a size larger can let your feet expand during the day when you’re walking a lot outdoors. If you buy a pair of golf shoes that perfectly fit inside the store, you might really regret the discomfort you can have near the eighteenth hole.

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While this many sound like a lot of information to track, this is the very point of periodization. Breaking down all of the important parts into simple tasks you can complete daily and/or weekly which fit comfortably and naturally into achieving your long term goal.

Tip: When golfing, be sure to pay attention. You have to be prepared to take your shot when your turn comes.

What is the real payoff for you? Well, just like the pros, when you prepare in this manner you leave nothing to chance. You have less margin for error and a higher probability of meeting or succeeding your goals.

To give you an idea of how to periodize a program for golf, first consider your competitive season, then employ the following ideas.

Phase 1 – Restoring optimal flexibility or range of motion in hips, spine and shoulders.

Tip: Prior to your next golf club purchase, consider going to a golf shop equipped to measure you for custom fitting. Your various dimensions, such as height and weight, will reflect differences in how the club should be shaped.

Phase 2 – Choose adaptation exercises where the main objective is to involve many muscle groups while preparing joints, tendons and ligaments for the work ahead. Build a solid base of support through stabilization exercises.

Phase 3 – Build strength. Consider increasing your loads, time under tension and create an opportunity for increased force production.

Tip: Be certain to keep a pure mental focus and concentration on your next stroke. Try to free your mind of past plays or hazards that lay ahead of you, and just focus on the moment at hand.

Phase 4 – Power production. Not you can convert all of your previous efforts to completion of the process where all energy is stored and transferred in efficient movement patterns for the benefit of your golf swing.

Phase 5 – Active recovery and rest. Don’t forget that every body needs a recovery period so it can maintain gains made throughout the year while protecting the body from injury.

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Golf Flexibility Is A Key Component For Senior Golfers

Golf flexibility is a common term among senior golfers. Most senior golfers know they have a declining level of golf flexibility and distance. But why then do most of them not participate in a golf flexibility program?

Tip: Slicing unintentionally is something that new golfers have occur often, but can be avoided if properly addressed and enough practice is instituted. Slicing is cause by the club hitting the ball incorrectly and sending it to the right.

If you are in this group of golfers, do you walk off the course frustrated with your performance? Are you dissatisfied with your driving distance? Do you seem to have a hard time repeating a good swing for 18 holes?

The answer is right in front of you!

Tip: Despite what many pros may say, you should strive to maintain the same golf ball position for every one of your shots. This will aid you in ingraining your stance, and it will keep it consistent.

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It is a known fact to hit the ball maximum yardage you need a certain level of golf flexibility that will generate clubhead speed and power at impact. This level is such that a golfer can rotate approximately 90 degrees with his upper body, and only 45 degrees with his lower body creating the “x-factor” for top level distances.

Tip: The position of your toes will help guide you towards finding proper posture for your swing. Your feet should have restricted movement to ensure you are leaning properly.

It is impossible to do this at a certain age unless you maintain a consistent golf flexibility routine in your daily activities. Muscles that are not used (and/or stretched) lose elasticity and the ability to produce power.

Tip: One of the most important aspects of successful golfing is your stance; therefore, it is important to stand in the correct position. The distance the golf ball travels is dictated by your stance.

Along with this loss of elasticity is a rapid decline in strength. The results are subpar performances and a lower level of enjoyment of the game. This is why we see so many golfers quitting the game.

Tip: Use a neutral grip on your golf club. Lacking a tight enough grip on the club means your ball will often cut to the right of its target.

Golf flexibility doesn’t have to be a complicated issue. You don’t need fancy, expensive equipment to do an effective routine that will produce the results you want. But you do have to be aware of your specific limitations and what areas you should focus on to maximum your time investment.

Tip: If you hit a ball into the bunker, tidy up. You can always spare the quick moment that raking your post-swing aftermath entails.

Doing a golf fitness evaluation to determine your weak areas is crucial. You’ve got to have some idea of what is keeping you from a better game. Once you determine your personal limitations, you can do some simple golf flexibility exercises to greatly improve this situation.

Tip: If you want to become a golf pro, you need to know what each club is used for. By learning each clubs strengths and weaknesses, you will have a better chance of getting a better score.

It’s amazing to see how quickly the senior golfer can see improvement. I’ve seen some dramatic numbers with the golfers of my membership site and customers of my dvds and manual. The emails I receive are so motivating; I ask permission to insert them on my websites as success stories.

Tip: If you have hit your ball onto the green from a long distance, look for divot marks, and repair any that you find. High balls that fly and land on the green can create large depressions that can damage the grass and frustrate those that have to putt on them.

The human body is a machine! Treat it nicely and it will do what you want. Mistreat it and the result is ugly. The “use-it-or-lose-it” phrase is a good one. That is exactly how the body responds. With stimulus (exercise) the body responds positively. Without it the decline is rapid.

If you’re a senior golfer, participate regularly in a program of golf flexibility.

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