Fitness Archives - Rainbow

Fitness

We Cover all things Fitness to Get You a Healthy Lifestyle

Personal Success Through Goal Setting

Setting goals and objectives is a process which has very wide application in business, and it was certainly a part of my own business training which I had to put into practice regularly in the years that followed. Some of the better businesses and organizations will also incorporate personal goal setting into staff development, as part of the personnel (human) resources routine. But what about you as an individual? Can you use goal setting as a tool to help you achieve success?

Goal setting can, indeed, be a very useful, sometimes powerful assistant to your personal success. If you incorporate goals and objectives into your personal planning, whether short or long term, then your road to success will have a better foundation.

Success? Success at what? That is entirely up to you. If there is something in life you want to succeed at, then there will no doubt be some goals you can set to help you along the way; like stepping stones across a river when success is the opposite bank. In reality, you can apply goal setting techniques to any part of your life, whether it is to do with work, personal relationships, where you want to live, or a personal hobby or interest. So long as you set realistic goals at each stage, then they can be a very strong personal incentive, which will prepare you for the next stage. Eventually you will be able to look back and see how far you have come, and you can wave goodbye to those stepping stones and go on to new ones on another journey to success.

If you settle down and think clearly about what you want to succeed in, and then what you need to achieve in order to get there, you will quite naturally give a structure to a plan which you will follow; a structure that will incorporate goals you will need to achieve along the way. As with business goals and plans, your personal goals need to be realistic. If you have never driven a car and decide you want to be a Formula One race driver, then it does not make a lot of sense to go directly to Ferrari HQ and say Here I am, can I race for you in next weeks Grand Prix?

If you are determined enough, you may become an F1 driver, but there are a few little goals to achieve first. That applies to just about anything. You need to pinpoint the key achievements along the way to success in whatever it is you wish to succeed in, set an appropriate series of goals, and then tick them off one by one.

It is important to think clearly about your personal goals, as they are just that, personal. They are not your husbands goals, you parents’ goals, or your brothers goals, they are yours. Keep focused on what you want to achieve, not what others would like you to achieve from their own viewpoint. Use the opportunity to incorporate lifestyle goals into your plan, such as living by the sea, having a nice house, anything that is important to you. Even happiness benefits from goal setting; you can think about everything that would make you happy, and then set goals to achieve each of those elements.

Having decided your goals, then put them together in a plan that is realistic, otherwise you may be despondent after missing a goal which was impossible anyway. Set a reasonable timescale, and then try to aim for it step by step. If your chosen area of success is a competitive one, then remember that most people will just give up. But you will not give up, will you?

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Some Tips to Help Shorten Your daily Workout

Does it seem from time to time that when you go to the gym and do your workout routine, it just takes too long? Maybe you’ve been noticing that you seem to be spending 20 to 30 minutes longer than you would like to. Well, what you need are some little things you can do that will not only shorten your time in the gym, but will still give you a good workout. For openers, you can split body parts. Working the legs and arms one day, then working the chest and back one day, then working the shoulders and abdominals the next day is a good, effective way to shorten your exercise time and still give each muscle group a good, solid workout. Another thing you can do is keep it down to one set. It is usually not recommended to do only one set during exercise despite claims made by other experts that one set can be as beneficial as 2 to 4 sets. But one set, as long as it is one good set, is better than doing nothing at all if time is the issue. You can also do a circuit style workout with your weight training. All you do here is complete one set of one exercise, then move right along to the next exercise non stop until you’ve finished each exercise in your routine. Once done, you take a 1 to 1 ½ minute rest period for some water, and then start on set two until you’ve finished all of your sets. If you haven’t done it before, a superset style workout can save a lot of time. This is where you work one muscle, and then work the opposing muscle or you do two exercises for the same muscle without a break. An example would be doing a bicep exercise followed by a triceps exercise. Another would be doing bench press followed by chest flies. You will need to have a workout plan. A lot of people in the gym wander around looking lost like they are trying to figure out what to do next. That is one of the biggest time wasters there is. Have an exercise routine planned and written out on a log so you know exactly what exercises to do and in what order to do them. Probably the one single thing that wastes more time in the gym above all is socializing. Either reduce or completely cut out “chewing the fat”. You may know people in the gym and they may have the time to approach you during a workout for conversation. If they do, just keep moving along while they talk or explain that you are on a time crunch and don’t have the time to talk right now. They usually will understand and leave you alone. More often than not, you can save quite a bit of time by keeping these things in mind and remember to just keep moving. You get more from your exercise program by spending 40 minutes in the gym with 30 minutes exercising than you do by spending 90 minutes in the gym with 30 minutes exercising.

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Bodybuilding Nutrition And Balance

photo of man with muscular body
Many inexperienced (sometimes even experienced!) gym regulars believe that muscles grow while lifting weights. However, lifting weights forms only a small fraction of the muscle-building process. Muscle development takes place at night during deep sleep when the body synthesizes new cells with nutrients from our diet. Therefore nutrition forms a very important part of a bodybuilding program.

The body utilizes nutrients in food to perform daily metabolic and what’s commonly …

Many inexperienced (sometimes even experienced!) gym regulars believe that muscles grow while lifting weights. However, lifting weights forms only a small fraction of the muscle-building process. Muscle development takes place at night during deep sleep when the body synthesizes new cells with nutrients from our diet. Therefore nutrition forms a very important part of a bodybuilding program.

The body utilizes nutrients in food to perform daily metabolic and what’s commonly referred to as the “wear and tear processes”. With bodybuilding, additional strain is put on the body to make new muscle tissues. Therefore the nutrient requirements also shoot up to stay with the demand.

The best bodybuilding nutrition comes from a balanced intake of carbohydrates, adequate-protein, vitamins, minerals, fats and large amounts of water. So if you are serious about getting lean and ripped it’s time to say goodbye to mayo burgers, colas and other synthetic foods. Adopt eating habits imbibing fruits, whole grains, milk, eggs and fresh farm products.

How much protein do you need?

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Your growing muscles need amino acids to create new tissues. The amino acids are provided by protein in the diet. There is a lot of debate on the exact quantity of protein required in bodybuilding. The caution to maintain is that extreme amounts of protein in the diet can cause gastric and renal complications. Recent studies have suggested that a protein intake of 1 to 1.4 grams per unit of body weight is adequate to sustain the bodybuilding process. This means that the protein requirement of a 70 kg individual should be around 70 to 98 grams. To give an estimate of the amount involved consider the following: A 100 gm chicken breast has 22 grams of protein, a glass of milk has 8 grams, an egg approximately 5 grams and a slice of bread 3 grams.

man love people woman

A word of caution against the tide of bodybuilding supplements in markets. Many times you come across advertisements proclaiming, ‘Gain 20 pounds of muscle in 3 months flat!’. Stay clear of these money hungry advertisers. Building lean muscle takes time and effort. Making use of synthetic products which alter the body’s natural mechanism would offset what should be your real purpose in bodybuilding which is to keep the body fit and healthy.

Lastly in bodybuilding, it’s not, ‘the more the better. Rather it is ‘the more precise the better. Don’t overexert, eat balanced food and include plenty of rest. With everything good in life, patience, commitment, and balance will guarantee your success. With these tips in mind, you are all set to pump iron!

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The Wonderful Health Benefits of Echinacea

Echinacea, the purple coneflower, is the best known and researched herb for stimulating the immune system. Thousands of Europeans and Americans use echinacea preparations against colds and flu, minor infections, and a host of other major and minor ailments. This native American herb has an impressive record of laboratory and clinical research. Thousands of doctors currently use echinacea for treating infectious diseases. History Echinacea has a rich tradition of use by North American Plains Indians who used it medicinally more than any other plant. It was prominent in modern American medicine in the early 20th Century, and was discovered by Europeans, who have used it extensively since the 1930s. Today millions of Europeans use echinacea as their primary therapy for colds, flus, infections, and for general immune-boosting effects. Health Benefits of Echinacea Echinacea increases the “non-specific” activity of the immune system. In other words, unlike a vaccine which is active only against a specific disease, echinacea stimulates the overall activity of the cells responsible for fighting all kinds of infection. Unlike antibiotics, which are directly lethal to bacteria, echinacea makes our own immune cells more efficient in attacking bacteria, viruses and abnormal cells, including cancer cells.

Echinacea facilitates wound healing, lessens symptoms of and speeds recovery from viruses. Anti-inflammatory effects make it useful externally against inflammatory skin conditions including psoriasis and eczema. It may also increase resistance to candida, bronchitis, herpes, and other infectious conditions. Benefits • Colds, coughs and flu and other upper respiratory conditions • Enlarged lymph glands, sore throat • Urinary tract infections • Other minor infections • May help combat herpes and candida • Wounds, skin regeneration and skin infections (external use) • Psoriasis, eczema and inflammatory skin conditions (external use)

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When Looking For Abs Exercise Equipments

You need to get in shape for summer because those sunny periods are just around the corner and almost everyone is shopping for their bathing suits. A major consideration during this time also is whether the swimwear will fit, and if the legs are toned and the arms fit. To get the perfect shape you desire, you need to keep up with the daily sit-ups, though many people don’t seem to like it, but those darn abs workouts are very beneficial. Despite the reluctance of most to embrace exercise, they still want a great set of abs, which is why there are several abs exercise equipment in the fitness market. Irrespective of your gender, abs are important, and you really need to test out some of the modern abs exercise equipment. I don’t have any abs exercise equipment, and to be honest, I prefer doing my workouts without machines. Why? Because I believe doing pull-ups, push-ups, etc is not the right way for anyone who is trying to stay fit. However, most people will rather go for current abs exercise equipment in the market like benches, treadmills, and Stairmasters, no doubt these are great stuffs if you can afford it. You can utilize any of the present aids if they are available. My wife has this big rubber balls-I must admit I don’t know what it is. The variety of workouts she uses this abs exercise equipment for is amazing, as I have seen her use them for stomach and back workouts. I was surprised when I first saw it, but I now realized how it could provide a platform for strenuous workouts and help to build muscles. Till today, my wife continues to use it daily for several workouts. Certainly you will have your own preference of abs exercise equipment, perhaps it is the abs exercise equipments in the local gym or fitness club that catches your fancy These two places typically have different types of abs exercise equipment for members use, but regardless of what type you prefer, daily abs workout routine is necessary to maintain a tight stomach. And if you need help about abs exercise equipment or simple regimes, the Internet is there to answer all your enquiries. From information on diets to fitness routines, you will find it all on the huge resource of the Internet.

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Acupuncture Stop Smoking

Acupuncture is an very old Chinese medical style. In essence, acupuncture means stimulating certain particles of the biped body in rule to archive specific outputs. The procedure includes penetrating the skin with thin needles.

Acupuncture is used for various reasons: from stimulating the fertility of women to pain relief and osteoarthritis. Nowadays acupuncture stop smoking is a widely used practice that (according most who have tried it) gives very positive results.

If you are eager to try acupuncture stop smoking programs, first you need to be sure you have found a licensed acupuncture practitioner. Your doctor should be able to hand over you to a know onions and experienced acupuncturist. You can also checkup at the national acupuncture runnings such as the National Certification Commission for Acupuncture and Oriental Medicine (NCCAOM). The best option is to find a person who has proper medical cultivation, as he is likely to better asses your medical reputation and required treatment. After you have plant an acupuncturist, ask for references from previous cases.

The usual places of your body where acupuncture will be done are your ears. The feeling is not painful and most people find it relaxing. Acupuncture is safe as long as useful needles are used. Of utmost denotation is the needles used to be decontaminated to avert impurities. Acupuncture stop smoking programs should result into reduced carvings and reduced level of withdrawal features. Some people fuse acupuncture sessions with hypnosis as these two methods rendition really good cessation outcomes.

Normally your acupuncturist will ask you divers questions over your first flap. He will try to gain a full picture of your health, lifestyle, behavior and the desired final solutions. Based on the dossier provided (it is vital that you are honest and do not hide any medical complications you have had or currently have as well as any treatments or medications you are taking) he will asses your condition and inform you how many sessions you will need. A good therapist will keep you informed about the progress you are making. Your acupuncture stop smoking line-up may be refined for a few days or continue for a couple of weeks.

Acupuncture prices may vary but the good news is that (in most or the cases) it is integumented by your fitness strategy. If you are not sure about this, check with your insurance company. Todays alternative of acupuncture stop smoking systems is the laser treatment. It works on the same principle as acupuncture: specific points of your body are stimulated with the use of a low-level laser.

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Sleep, Nutrition And Exercise?

While some of us think that sleep is a total waste of time and is only necessary so we do not collapse, this is a mistake. Some of the latest researches inform us that sleeping less than six hours a day can cause diabetes. The researchers seem to think that lack of sleep affects a certain hormone that is responsible for depressing the appetite. What happens as a result of a diminished sleep is that the organism produces less of this hormone, hence – there is no stopping of our desire for food. Bad sleeping habits would thus make you eat more, gain overweight and would increase the sugar level in your blood. Once you begin eating in weird hours, your nutrition is in danger. No diet would be able to restrain you. Professionals suggest that one should sleep between six to eight hours a day.

Good healthy sleep would not only make you feel better, but will in fact do you better. It is important to try and go to sleep at the same time, so your body would learn to function in a certain regime. Also, prevent yourself from having large meals before rest time and know the health effects of caffeine. Caffeine puts me to sleep actually better than anything, yet I try to consume it as less as possible. You all know the heavy feeling in the stomach when eating just before bedtime. Our body often times knows what’s good and what’s bad for us, all we have to do is listen to it. What one can do before going to bed is a little exercise: I do not mean jogging for an hour, although it would of course be profitable, I mean spending about 20 minutes on stretching out and the like. Try and make a habit of it and also of getting a good night rest; our body is also a kind of a machine – treat it well and it will serve you good. Have a goodnight everybody!

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You Need More Than Aerobic Exercise

Getting in shape takes more than aerobic exercise. While aerobics are an important component to overall fitness, you also need to incorporate muscle building workouts several times a week to achieve a well balanced exercise program. The benefits of aerobics are well known. When you exercise aerobically you strengthen your heart muscle as well as your entire cardiovascular system. Muscle building workouts fine tune the body and make it better able to function and burn away fat. There are two types of muscle building workouts that will either allow you to gain muscle mass or tone your existing muscle. The goal of a low rep, high weight muscle building workout is to increase muscle mass, or plump up the muscle to its greatest volume. Lifting heavy weight causes the muscle fibers to swell and you will notice a significant increase in the mass of muscle under your skin. The goal of high rep, low weight muscle building workouts is to tone the muscle and make it stronger without a significant noticeable change in mass.

Women often perform toning workouts in order to sculpt their muscles and make them appear more defined and bodybuilders select programs that allow them to increase mass. When people begin new muscle building workouts they expect results quickly. This is fine if your body is lean to begin with. But if you have a high ratio of body fat to lean muscle, you will have to do aerobic cardiovascular exercises to burn off fat in combination with muscle building workouts to build muscle in order to see the desired results. Eating a low fat diet composed of lean proteins and low carbohydrates is also helpful in building muscle and reducing fat. One of the benefits of muscle building workouts, aside from larger and more toned muscles, is an increase in your body’s ability to burn fat. Even when you are not exercising, your muscles continue to burn fat more effectively when you perform a regular fitness program that includes muscle building workouts. Aerobic exercise strengthens your heart and improves the function of the cardiovascular system which is important in delivering blood to your muscles. But to continuously burn fat you need a combination of both aerobic training and muscle building. It is a misconception that by working out you are actually building additional muscle tissue. We are born with the highest number of muscle fibers we will ever have and that will never change. What you are trying to change through muscle building workouts is the appearance of the muscle tissue, bulking it up and making the fibers larger and more defined.

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10 Small Steps To Improve Your Health

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To Improve Your Health Tips

Many people make health-related resolutions, such as to lose weight, stop smoking or join the neighborhood health club. While it is common to set high goals, experts say that setting smaller goals could do more for our health.

Many of us make health-related resolutions, such as to lose weight, stop smoking or join the neighborhood health club. While it is common to set high goals, experts say that setting smaller goals could do more for our health.

“Small steps are achievable and are easier to fit into your daily routine,” says James O. Hill, Ph.D., Director of the Center for Human Nutrition at the University of Colorado Health Sciences Center. “They are less overwhelming than a big, sudden change.”

Here are 10 to try:

  1. Stop gaining weight. Even if you gain just a pound or two every year, the extra weight adds up quickly.
  2. Take more small steps. Use a pedometer to count your daily steps; then add 2,000, the equivalent of one extra mile. Keep adding steps, 1,000 to 2,000 each month or so, until you take 10,000 steps on most days.
  3. Eat breakfast. Breakfast eaters tend to weigh less and have better diets overall. For a filling and nutrition-packed breakfast, top Whole Grain Total® with fresh fruit slices and low-fat or fat-free milk.
  4. Switch three grain servings each day to whole grain. If you’re like the average American, you eat less than one whole grain serving a day.
  5. Have at least one green salad every day. Eating a salad (with low-fat or fat-free dressing) is filling and may help you eat less during the meal. It also counts toward your five daily cups of vegetables and fruits.

grayscale photo of man sitting on bench
  1. Trim the fat. Fat has a lot of calories, and calories count. Purchase lean meats, eat poultry without the skin, switch to lower-fat cheeses, use a nonstick pan with only a dab of oil or butter.
  2. Consider calcium by including two or three daily servings of low-fat or fat-free milk or yogurt. Dairy calcium is good for bones and may also help you lose weight.
  3. Downsize. The smaller the bag, bottle or bowl, the less you will eat.
  4. Lose just 5 to 10 percent of your current weight. The health benefits are huge-lower blood pressure, blood sugar, cholesterol and triglycerides.
  5. Keep track of your eating. Write down what you eat over the next couple of days and look for problem spots. Often, just writing things down can help you eat less.
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You Can Have Washboard Abdominals And Look Great On The Beach

You Can Have Washboard Abdominals And look Great On The BeachCan you imagine walking along the beach in you swimsuit with everyone looking at your rippling six pack. All eyes jealously admiring your suntanned, muscular physique.Ok here’s the truth, “there are no easy ways to build washboard abs”!But there are some ways that will give you fantastic results (and some that will waste your time).It seems as if there is a new “Super Fast Power Abdominals” gadget on the market every week. Most of them are totally useless and may do more harm than good. The only thing that will get a workout is your wallet.Some of them may work for a while but when the novelty wears off, it’s packed in the back of a cupboard, never to be seen again.They are all limited in what they can do. They only allow you to do a limited number of movements.

And then you get the next gadget out! You would need to exercise in a warehouse to get everything in. And that’s just for the abs!I have even seen for sale, on eBay, with bids, a sun mask to place on your abs so that you will get sun tan where the muscle separation would be. I can imagine all the couch potatoes queuing up for this one.If you do regular “Sit Up’s” for millions of reps you are very unlikely to build rippling muscles but you will have great endurance. If you do “straight leg sit ups” it is possible that you may damage your lower back due to the strain placed upon it. It may be better to avoid sit ups at all costs. The same with “lying straight leg lifts”.One of the best exercises for abs is crunches. Lay on your back with your feet on a chair or bench. Curl up your upper body towards your knees. At the top position, hold for a few seconds, while flexing your abs. You will only get a short range of motion with this exercise but it will work wonders.There are many variations of the crunch. Try doing them with a twist to work the side oblique muscles. Lying on the floor, try doing Jacknife crunches, raising your legs as you crunch, and try to reach past your toes with your hands.For best results you need to do between 8-15 reps to build abs that will be admired be everyone. And take all sets to total failure and some more. Some trainers say that in a set of 10 reps the first nine are the warm up and the tenth produces the muscle. I think this can be improved if you think that the one that produces the results is actually number 11!If you are carrying a layer of extra body fat you will never be able to display a set of washboard abs. Losing that extra few pounds can make all the difference. Counting every calorie that you eat is not my idea of fun. I like to eat a high protein diet and find it works for me. I enjoy lots of chicken, turkey, beef, milk, and cheese etc, eaten with plenty of healthy salads.Avoid all processed food and cut down on the carbonated drinks, even the “low cal” ones. You do not need the artificial sweeteners and chemicals.If you have a sweet tooth and are sometimes tempted to have chocolate it may be better to have a small bar occasionally instead of obsessing about it and then pigging out with dozens of candy bars.

Buy fresh fruit and each time you have cravings eat some fruit.As with any new program it is recommended that you start slowly and build up gradually as you gain experience. Even Arnold had to start with low weights and learn from more experienced bodybuilders.This article is provided as entertainment and no responsibility can be taken for loss or injuries incurred during physical exercise. If you have not undertaken any form of exercise for a while, please consult your doctor before starting any new exercise program.Above all, Have fun and be safe.

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Yoga For Relaxation

People practice yoga for a variety of reasons. Many yoga practitioners are interested in the health benefits that come from regularly performing the routines. Others want a state of harmony between inner and outer self. Still others practice yoga primarily to relax. A State of Harmony The profound relaxation available through yoga includes a state of clarity of mind, and of harmony with and understanding of the world. If such a state of relaxation is your goal, you will need to use most of the yoga techniques available. Pay special attention to breathing, diet, correctly performing the exercises, and meditating. The deep, prolonged breath one learns through yoga helps the brain stay oxygenated, which contributes to mental clarity. Diet influences the structure of our body as well as our brain.

The exercises (called asanas and pranayamas) were developed thousands of years ago to produce beneficial results. To have the desired effects, yoga routines must be carried out correctly. Poor yoga practices will likely produce disappointing results. The Keys Your attitude and your focus are the keys to making your yoga experience deeply satisfying. Entering the profound stage of relaxation and synchronization between your inner and your outer self can occur only with appropriate action. Relaxation is actually a necessary part of every yoga routine. The body needs to relax after practicing the exercises, especially the more demanding ones. Certain asanas require an unusual positioning of the body, which can result in discomfort if the relaxation stage is omitted. Bridging Worlds Yoga connects the spiritual and material worlds, and relaxation is the bridge that brings the practitioner back fully to the present reality. As a general rule, during relaxation exercises, you will lie down comfortably and meditate. Your yoga trainer will suggest ways for you to gradually move and position your feet and arms. Yoga routines may have different relaxation exercises, but they all have the purpose of cushioning the shock of contact with the surrounding reality. Relaxation also helps to maintain a certain degree of peacefulness created by the routine. But talk is never enough. The only way to be sure of the relaxation benefits of yoga is to try it yourself. The only thing you have to lose is your tension.

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Turn Down the Suck in Fitness

Exercise is good for you – there’s simply no doubt about it! However, I still meet clients on a daily basis who’ve vowed to dedicate themselves to an exercise program, only to quit after a month. Let’s face it, North Americans start and stop their fitness programs more frequently than they change their underwear. I understand that buying gym memberships and large pieces of fitness equipment is downright unaffordable to much of the population – especially when that membership looses itself in the back of your wallet or that high-tech treadmill is being used as the most expensive clothes rack your basement has ever seen. When I became a certified personal trainer I soon learned after talking to clients, and seeing them come to the gym for a while only to suddenly disappear, that the key to a successful fitness program is fun! That’s right exercise should be fun. I mean who ever said it should be a boring, tedious vacuum of your valuable time? For some reason fitness has negative connotations for many new clients that I’ve met recently. I hear “exercise is just too boring” and “if I exercise I’ll have no social life” all the time when I meet new clients. The fact is that we all lead very busy lives and exercise is often figured into it as an afterthought behind work, family, social outings and even poker night. So let’s face it if exercise is just another leisure activity on your weekly schedule it has to be something you’ll look forward to or you simply won’t stick to it. That’s why I encourage everyone who visits my website, fitnessgear101.com, to switch up the word ‘exercise’ for ‘leisure activity’. After all, you would be certain to pen a social outing with your girlfriends into your daily planner, so why not get the girls together and go to a spin class or on a power walk? In this day and age, fitness takes up on average an hour, 4-days a week of the average person’s time. So basically it has to be fun or people simply won’t put in that extra hour. The good news is that entertaining workouts have hit the fitness scene in a big way this year. Many are largely dance-inspired – including belly dancing, cardio strip, pole dancing and salsa dance workouts. I tried a pole dancing-strip cardio workout with a few of my girlfriends a couple weeks ago, and trust me it had me laughing so hard, that alone gave my abdominal muscles a workout. We started with pole dancing – which is far more challenging than it looks. Believe me, it takes a large amount of upper body strength to keep yourself suspended from a pole, and swinging yourself around it is reasonably cardiovascular. The cardio strip was more like the sweaty high-intensity cardio workouts that I’m used to. The workout mimicked exotic dance movements, so the hip thrusts, kicks and abdominal twisting works parts of your body you didn’t know existed. See, there’s absolutely no reason why fitness can’t be fun. Start by searching your local community centers and gyms for an activity that you really enjoy. Try tango lessons with your significant other, a bonding session of mother/baby yoga, a high-octane cardio kickboxing session with your best friend – all followed by a healthy lunch. By turning simple daily activities into something more rewarding, you get your fun social gathering and your workout in too!

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Going gaga over yoga

Pop icon Madonna is probably one of the most popular bi-products of commercialized yoga. Since she started to come out with that toned and buffed figure, women all over the world wanted to know what kind of diet she has been doing. When she revealed that she has been on her journey of self-discovery and has found a new source of spirituality, she also revealed her secret in maintaining her almost eternal youth look—practicing yoga that is.

But, aside from staying fit through practicing of yoga there is so much more about the discipline that people should know.

THE TRUTH ABOUT YOGA

Before becoming gaga over yoga, you should familiarize yourself first about what yoga really is, its origin, the many underlying premises behind the discipline and how can you benefit from it. Let’s start first by defining the foreign word that is yoga. Basically, the word “yoga” is rooted from a language of ancient India where it is originated—the Sanskrit. “Yoga,” in Sanskrit, means “union or joining.” It can either be a union that occurs between the mind and the spirit, between the body and the spirit or a joining of the mind, body and spirit as a whole.

But, the term “yoga” can be accurately defined by another Sanskrit word “asana” – the practice of physical poses or postures. Although “asana” is only one of the eight known types of yoga, both terms are now being taken as one because since both of them are concerned with mental and spiritual well being than in purely physical activity.

Since yoga has been packaged for the Western culture, it is now best described as a general term that includes various disciplines. And now, yoga is more popularly known to people as a form of discipline that varies from one concept to another. The term yoga is now also viewed as a discipline that deals with purely physical abstraction to purely spiritual conquest and to just about everything in between. If you are thinking of practicing yoga to improve your life, you must know hoe to convert its underlying possibilities to your own satisfaction.

THE ULTIMATE YOGA BASICS

If you are really interested with yoga, you should be willing to learn almost everything about it. First of all, you should define why you need it.

Some of the many different styles of yoga that being taught and practiced today include “hatha ,” the slow-paced and gentle style; “vinyasa,” the breath-synchronized movement style; “ashtanga,” the fast-paced and intense style of yoga practice; “iyengar,” bodily alignment style, “kundalini,” the breath in conjunction with physical movement style; and “bikram” or “hot yoga” which is practiced in a 95-100 degree room allowing the loosening of tight muscles and profuse sweating.

Aside from being an effective stress and anxiety reducer, practicing of yoga is also proven to increase strength, create energy, build and tone muscles, improve focus, concentration, and posture, reduce blood pressure, improve memory, and relieve pain.

Another basic thing you should know about yoga is that it requires an exertion or force through different poses. Done through the performance of poses, most people might think that yoga is just about stretching, utmost concentration and weird poses. True, you see people practicing yoga doing some sort of “acrobatic” stunts, but those stretching are not just simple flexing of muscles: these are creative processes that balance the body to develop agility, flexibility and strength. Since each pose has a specific physical benefit, the poses in yoga can be done in succession to create heat in the body through movement that will build-up an increase in stamina.

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Your Best Key To A Healthy Diet: Variety

It has been said that variety is the spice of life, and that is certainly true when trying to eat a healthy diet. No one likes to eat the same thing day after day, and boredom is the enemy of a healthy diet. Fortunately for those trying to follow a healthy diet, there is plenty of variety to be had in healthy foods.

In addition to the hundreds of varieties of fruits and vegetables available at the average grocery store, there is a wide variety of beans, lentils, nuts, meat, dairy products, fish and poultry. There is no need for boredom to set in when pursuing a healthier lifestyle.’ The key to enjoying a variety of foods while eating healthy is to plan meals carefully and be sure to use the many varieties of foods that are available. Using a combination of fresh fruit, vegetables, meats and whole grains, it is possible to create a fresh, exciting and healthful meal every day of the week.

Nutritionists often stress the importance of a varied diet, both for nutritional and psychological reasons. A varied diet is essential for good health, since different types of foods contain different types of nutrients. And following a varied diet is important to your psychological well being as well, since feeling deprived of your favorite foods can lead you to give up your healthy lifestyle. It is much better to continue eating the foods you like, but to eat them in moderation. Instead of giving up that juicy bacon, for instance, have it as an occasional treat, perhaps pairing it with an egg white omelet instead of a plateful of scrambled eggs.

As with everything else in life, good nutrition is a tradeoff. It is important for everyone to eat foods from the five major food groups each and every day. The five food groups identified by the USDA include grains, vegetables, fruits, milk and dairy and meat and beans. Each of these food groups contains specific nutrients, so it is important to eat a combination of these foods to ensure proper levels of nutrition. Of course simply choosing foods from the five food groups is not enough.

After all a meal from the five food groups could include cake, candied yams, avocados, ice cream and bacon. Although all five food groups are represented, no one would try to argue that this is a healthy day’s menu. Choosing the best foods from within each group, and eating the less healthy foods in moderation, is the best way to ensure a healthy and varied diet. For instance, choosing healthy, lean meats is a great way to get the protein you need without consuming unnecessary fat and calories. And removing fat and skin from chicken is a great way to eliminate extra fat and calories. When choosing breads and cereals, it is usually best to choose those that carry the whole grain designation.

Whole grains, those that have not been overly refined, contain greater nutritional qualities and fewer sugars. In addition, many grains and cereals are fortified with additional vitamins and minerals. While this vitamin fortification is important, it should be seen as a bonus, not as a substitute for a proper diet. Many foods are supplemented with important nutrients such as calcium (essential for strong bones and teeth) and folic acid (important in preventing birth defects). Substituting healthier foods for less healthy ones is a cornerstone of a healthy diet. For instance, substituting lean cuts of meat for fattier ones, and substituting skinless chicken or turkey breast for less healthy drumsticks, is a great way to maximize nutrition without sacrificing good taste.

No matter what your reason for following a healthy diet, or what your ultimate fitness goals may be, you will find that a good understanding of nutrition will form the basis of your healthy diet. Understanding how the various food groups work together to form a healthy diet will go a long way toward helping you meet your ultimate fitness goals. Whether your goal is to run a marathon, lose ten pounds or just feel better, knowledge is power, and nutritional knowledge will power your diet for the rest of your life.

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Want To Lose Belly Fat? Eat This Precious Spice Daily

But cinnamon is in fact so much more!Quite by accident the Maryland USDA Research Center discovered the wonders of cinnamon. They were conducting a study on how certain foods affected glucose (blood sugar) levels in the body. When it came to apple pie (with cinnamon) they expected it to have an adverse effect on the body. To their utter surprise, it lowered glucose levels in the blood. This merited further study.In December of 2003, the Dept. of Human Nutrition in Peshawar, Pakistan, a study was underway to determine how cinnamon affected glucose levels, triglyceride and good and bad cholesterol on 60 patients with type 2 diabetes.The first group was given between 1 to 6 g of cinnamon per day and the second placebo. After 40 days the cinnamon group had a reduction in glucose levels between 18 and 29%. Triglycerides reduced by 23 to 30% and LDL cholesterol 7 to 27% and overall cholesterol 12 to 26%.

Cinnamon is one of the oldest spices known to man. In fact it was considered more precious than gold. The early Egyptians used it for flavoring foods and for medicinal purposes and it’s even mentioned in the bible.Today most people only think of cinnamon as a spice for apple pie or sweet potatoes and gingerbread cookies. But cinnamon is in fact so much more!Quite by accident the Maryland USDA Research Center …Cinnamon can reduce belly fat! Yes! That is what I said.Cinnamon is one of the oldest spices known to man. In fact it was considered more precious than gold. The early Egyptians used it for flavoring foods and for medicinal purposes and it’s even mentioned in the bible.Today most people only think of cinnamon as a spice for apple pie or sweet potatoes and gingerbread cookies.

In fact this group continued to register lower levels even after 20 days of not taking the cinnamon! The placebo group had no real changes. This is good news for diabetics and people with heart disease.In a study done with rats, one group was given a high fructose diet with cinnamon and the other a lower amount of sugars. The end result was both groups did the same. Even though the rats ate high fructose, cinnamon causes the body to lower glucose levels and manage insulin levels and making it possible to shrink the belly fat.If you add cinnamon to your daily diet either by sprinkling on foods or taken as a capsule or liquid herbal tonic, this may help you in the battle of the bulge. To speed up the process, add an aerobic activity or brisk walking, plenty of water and fresh vegetables and you’ll feel better and look better.Cinnamon is a delicious way to help you lose weight. Happy eating!

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Joe Doe in London, England purchased a

Ninja Silhouette

About 9 hours agoe
Ninja Silhouette 9 hours ago

Joe Doe in London, England purchased a

Joe Doe in London?

Joe Doe in London, England purchased a

Joe Doe in London?

Joe Doe in London, England purchased a