2012年12月18日星期二

Cufflinks are one of the most widely worn goods

In relation to men's necklaces, engraved cufflinks are one of the most widely worn goods. A couple of designer men engraved cufflinks may give just about any top an abundant and complicated search. Cuff links come in the largest array in gents diamond jewelry segment. Fortunately they are a fantastic present merchandise for virtually any situation. There exists a massive need for artist encouraged males cuff links, these days.

Guys of any age wear sterling silver, rare metal plated or cubic zirconia custom cufflinks for men to boost his or her clothing. Cufflinks for men give you a particular classiness and sophistication with a coat or top cuffs so it helps you create a fantastic perception in additional. It shows that you're one who has an vision pertaining to details. The beauty of men's traditional cufflinks for men is because they give a dressed-up look without seeking too showy. A classy pair stainless cufflinks for men seems to be ideal for any occasion.

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Developer males engraved cufflinks are also a fantastic gift items. These are really practical while everyone wears any This particular language sleeved tank top or perhaps fit on regular basis. You can find cost-effective metal cuff links on the internet. There are several websites that provide discount prices to them and you is not going to even have to step out of your home to purchase them. Designer inspired adult men cufflinks are fantastic gifts for virtually any occasion like birthday parties, anniversaries, getaways, and so on.

Right now, you are aware the best way to don cufflinks for men, why not check out the web and appearance for a lot of neat patterns. It's never too late or perhaps too early to generate style statement together with artist adult men cuff links.

2012年12月16日星期日

Formal attire needs to be matched with cufflinks

The particular attire one wears alone instructions the energy to be able to exert a new pull on for the load up associated with onlookers. Nonetheless, to stand in addition to everybody else, your garments wants something more! Cufflinks for men might just be the thing you need to prolong the impact one of many great deal. Refer to it as a good add on, design or perhaps simple clasps for a tank top cuff, engraved cufflinks are simply not necessarily dismissible in today's fashion. Inquire just about any style pro and she or he may rely on the particular apparel along with fashion industry on the important placement kept through lovely cufflinks for men inside the fashion world. Some of the best cufflinks are available these days created from gold and silver coins while some could even always be collection with treasures. A more affordable cotton knot might become the perfect selection as an alternative to the particular costly cufflink. But why be satisfied with anything much less when it's possible to have got fabulous cufflinks for men in costs that won't drop heavy on the wallet?

Mine is really a firm using an presence online coupled with enough experience in marketing an array of cufflinks studded with jewels and also gemstones. Most importantly, you can expect the paramount price tag that is reasonably priced without limiting on the quality of the goods. We can easily offer a mighty number of unique cuff links that complements the wonder and design of a humble lady together with the appeal and fact of a true guy. There exists a committed group associated with professionals that will toils a lot of time to generate people masturbator sleeves you have genuinely wonderful.

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2012年12月15日星期六

Why do you need to choose cufflinks

Cufflinks, though small, can style is ever-changing, in addition to the traditional round and square, water droplets, thread, Chinese knots and other shapes, patterns totem, flag, tai chi, steering wheel, fruit, cartoon, zodiac, constellations and other various style, elegant, witty, with unruly, etc., with the cufflinks is very demanding:

1. According to the color of the shirt and dress with cufflinks;

2. Pick and belt buckle, tie clips, cufflinks same color;

3. Select cufflinks according to the party style.

Generally, gold cufflinks with a white shirt, black dress look noble silver with pink, blue or black shirt graceful, professional, and black cufflinks wild single product, appears to dress more stylish.

What is cufflinks actually? Cufflinks is used in specific cufflink shirts to replace the cuff buttons and its size is almost the same as cuff buttons. Because of the fine material and shape, cufflinks is playing as a decorative role and it has make men's formal simple suits become better. Know etiquette to wear a suit the exposed length shirt cuffs Imagine a high quality, exquisite workmanship suit, shirt exposing a show of hands between the ordinary plastic buttons appear a bit with some regret, and a chic cufflinks not only to make up for this regret, can Chende suit shine, highlight the masters of subtle and restrained superior products men charm.

Cufflinks reason: every man is a brand and establish their own image must first decoration, cufflinks happened to help a man this busy.

So what is the unique style of French cuffs, in addition to the double-stacked, the most important method of buckle. The cuff is a ring-shaped buttons fasten, if the cuff contact with the skin known as the nightside, the other side called the yang side, then use the buttons cuff nightside of the side of the contact with the other side of the yang side and fixed. French cuff, the cuffs on both sides of the nightside mutual contact, so that it is not a ring, but a little "6" type effect. The use of cufflinks connect cufflinks "buttons" part of the needle from the back of the hand cuffs, side wear, and then from the palm side of the cuff piercing and fixed. In order to ensure that your hand is in the state of most natural palms down, cufflinks "button" part and not part of the "needle" to show up.

2012年8月15日星期三

Lance Armstrong and Exercise - From Denial to Desire!

Press Conference 1996 Lance Armstrong
On Wednesday October 2, I was diagnosed with testicular cancer. I have been made aware that it has spread to other parts of my body... I... I am... here to say, I will work with the doctors to overcome... and I will work hard to race once again.

Just DO it Nike Ad

Sunday July 24, 2005 Lance Armstrong not only beat cancer, but also went out on top after winning seven consecutive Tour De France bicycle races. If you don't know, the Tour De France bike race is with out a doubt the most grueling endurance race ever. For the most conditioned athletes it is the hardest optical they will ever face. However, for Lance after cancer, the race seems as if it were just a formality of a race already won.

No one will ever know what truly drives a human being to overcome such odds. No one will ever know what demons they had to face each and every day in those beds, bikes and back roads of their minds. What I do know is Lance did go from denying his condition to having a deep desire to overcome it and succeed!

In my best selling book I write what it takes to go from denial about your health to incorporating exercise into your daily routine.

Heres a small portion:

From Denial to Desire

Living in a state of denial can really be a big weight to carry for anyone, no matter what the circumstances are surrounding it. But, what does it mean to be in denial of your health? What are some of the behaviors that are associated with denial?

I know I need to make an appointment for a checkup! But you don't.

I may have a few pounds on me, but I still feel fine.

I walk on the golf course isn't that enough?

I'm going to die sooner or later, why start now on an exercise program?

Ok, I get the point, but

Where do I go from here? Whats next for me?

HAVE A DEEP DESIRE

What does it mean to have deep desire for something? Remember those feelings you had back when you wanted your first bicycle. That Barbie doll you made a fit over in the toy store in front of everyone. Or what about that girl or boy you would have done just about anything for? There was such a hunger, a burning in your gut. You couldn't even think straight, eat or sleep because it occupied your every thought. You just had to have it!

HAVE HOPE

Have hope! Acknowledging the reality of your life does not mean you have to give up hope. It can mean just the opposite, A new, fresh beginning. Many a people have done extraordinary things with nothing but a little bit of hope. Combine that with some faith and a deep desire to feel better, you may be surprised how your life will change.

HAVE AN OPEN MIND

Have an open mind toward exercise and eating better, rather than resenting the actions.

Accept the fact that life will not hand you a perfect situation.

Learn that your self-worth is not based upon if you ask for help along the way.

We age. Our metabolism slows down, and we are more prone to injuries and illness. However, it does not have to be fatal or depressing if you exercise and eat better. The threesome of denial, pride and laziness will always be followed up by some unwanted consequence to your health. And things that make you resist exercise and eating right are only illusions you have created.

If the whys are big enough, the hows don't matter!

Niche

HAVE A LONG-TERM ATTITUDE

If you want to go from denial to desire, call on the all or nothing attitude. If you are going to start now, you have to start for good. The reality is you will have good attitude and bad attitude days for the rest of your life. But understand, if you are going to be healthier through exercise and eating, you are going to have to participate in some form of exercise till the day you die. This is not a temporary fix to a long-term problem; it is a lifestyle.

TAKE AN INSIDE-OUT APPROACH

It is really important to understand that in order to sustain a healthy lifestyle, you have to develop a positive type of mind set. Sure it looks great and feels great to have a well-shaped body on the outside. However, you will never win the aging battle if you think that all you have to do is work on the outside of the body.

You will have a better chance of feeling better inside and outside if you have a deep desire to be healthy both physically and emotionally first! When your motives and desires come from the heart or INSIDE-OUT, then true health begins to grow. And if your physical appearance changes during the process, that is icing on the cake.

2012年8月14日星期二

How much weight? How many reps?

“How many reps/sets should I do?”
“How much weight should I lift?”

These are two of the most common questions I hear as soon as people learn I am a personal trainer. For some, it's as if those are the only questions; they seem to think that if they figure out those, everything else will fall into place.

It's only partly true. The number of reps/sets and amount of weight are definitely key components that will make the difference between success and frustration. Of course, there is far more to a successful workout, such as choosing the right exercises and properly performing them, incorporating cardio, and following proper eating habits.

Yet in terms of the how many/how much questions, because no two people are the same, there are no one-size-fits-all answers.

The first thing to consider is your goal. Men and women usually have different goals. The most common goal for men is to build muscle and strength; women usually want to build muscle tone, but not too much. (We'll cover other scenarios too.)

The second thing to determine is how your body responds to exercise. This is an oft-neglected but essential factor in putting together a personalized program that will work. If your goal is to gain muscle, but you have difficulty doing so, your program will be different from that of someone who develops muscle easily. Likewise, if you want to tone but tend to bulk up when lifting weights, your program will differ from that of someone who does not tend to bulk up.

By taking into consideration your goal and how your body responds to exercise you can modify reps/sets and weight/intensity in order to achieve the results you want.

WEIGHT

Strength level is subjective. Weight that feels heavy for one person might feel light for another, especially considering different fitness levels. Also as you exercise and get stronger, of course, weight that was once challenging might become easy. So the easiest way to determine how much weight to lift is by breaking it down into five levels.

Light

Moderately Light

Moderate

Moderately Heavy

Heavy

"Light" is when the weight is so low you don't even feel like you're exercising. If you are working out and it feels light, pick things up.

At the " Moderately Light" weight, by the time you reach your final reps you will feel as if you have been doing some, but not too much, work.

At the " Moderate" weight, after the set you feel like you are definitely making effort but are giving 70 percent to 80 percent and thus could still go for a few more reps.

" Moderately Heavy" is the weight for most people. You feel like you are making an effort to finish the set, about 90 percent of all you've got, but you could actually do one or two more reps with perfect form .

"Heavy" is a weight that takes 100 percent of your strength. You can do all the reps with perfect form but couldn't do even one more without breaking the form.

REPS

In order to determine how many reps to do, it is helpful to review the latest findings about reps and development: Research has shown that you can get muscle tone and development by doing any number of reps between 1 and 20. Anything more than 20 reps will give mainly endurance benefits; you won't see more improvement on muscle tone. Between 1 and 5 reps, you are training for what is called "power." An example of power is a "power lifter" raising 700 pounds. It's an amazing proof of strength, but he couldn't lift that amount for several reps. For most, the ideal is between 6 and 20 reps. I know that's a wide range. That's why knowing your goals and how your body responds to exercise will help you select the best number within that range.

PUTTING IT TOGETHER

If you are a beginner, start with two sets of 15 to 20 reps each at a " Moderately Light" weight. After a few weeks, increase to " Moderate" weight for two sets of 15 to 20 reps each . These are the guidelines for both men and women who haven't worked out for a while, regardless of how your body responds to exercise. Your goal at this stage is to gently communicate to your body that you are doing something new that demands it to work harder, thus encouraging your body to adapt.

Females trying to tone should do two sets of 10 to 15 reps each at a "Moderately Heavy" weight. You will build muscle tone, but the high number of reps will keep you from loading on excess weight, which would make you bulk up. If you are a female who tends to bulk up, increase the reps to 15 to 20 per set . The extra-high number of reps will force you to lighten up the weight, but will still give you the "burn". If trying to gain strength and muscle, increase the number of sets to 3 , drop the number of reps to 6 to 10 and increase weight to "Heavy." If you are doing 6 to 10 reps and going all out, you're lifting a pretty good amount of weight.

If you are a male trying to develop your body in a moderate way, stay between 8 to 12 reps each and do 3 sets at a "Moderately Heavy" weight. If your goal is to get as strong as possible and develop as much as you can, or if you have a hard time developing muscle, stay between 6 to 10 reps for 3 to 4 sets at "Heavy" weight. (In other words, the weight is so heavy that you can't do more than 10 reps without breaking form. If the weight is so heavy that you can't even do 6 reps, you are lifting too much; decrease the weight till you can do at least 6 reps.

2012年8月13日星期一

Moderation and Enjoyment

The fitness field has evolved a great deal in the past few years. Workout techniques have been enhanced, and the science of Kinesiology is respected for its immense contributions to improving the health and well being of Americans. Doctors advise patients to exercise, and most people possess the desire to start a fitness program because they are aware of the benefits of being healthy and in shape. It is common knowledge today that you must exercise in order to maintain a healthy weight and be at your best.

However, one of the "side effects" of this fitness revolution is the erroneous idea held by many that in order to get any benefit from exercise or to be at a "good" level of fitness you must endure a hard, grueling exercise program.

Everyone has seen the ads: "Welcome to Scream with Pain Boot Camp ! Overweight? Haven't worked out for 10 years? No problem! Join us and we'll get you lean in six weeks." They should also add the fine print We'll also get you injured within a year, and if not, we promise you'll be sick and tired of exercising within another year.

Then there are misleading TV shows like "The Biggest Loser". If you are not familiar with it, two teams of overweight people compete against each other to lose the greatest amount of weight possible. Although that may make for entertaining TV, it gives the wrong idea about how most people should go about losing weight and regaining their health.

Over the years at gyms, I have seen countless people who workout for two or even three hours at a time. I have even witnessed some who do that TWICE A DAY!! They proudly declare, "I'm a gym rat", and act as if that is the key to good health. Now, I'm not saying that it is unhealthy to be very active. Many people love it and enjoy it. However, there are many cases where people feel that they must follow this strict regimen because it is the only way to be healthy and maintain their weight.

That kind of thinking reflects a notion held by many that exercising is supposed to be hard and unpleasant ("No pain, No gain". How many times have you heard that?). The unfortunate consequence is that many people get so afraid of exercising that they avoid it like the plague, even thought they know it would be good for them.

Now if I were to tell you that all you need to do is work out two or three days a week, with a combination of light weight training and light aerobics, you would probably be less fearful of exercise, wouldn't you? Great! If you are up for a little more of a challenge, try three to four days at a moderate to moderately hard intensity with a combination of weight training, aerobics and flexibility training. But you know what? If either of those seems like too much for you, how much can you conceive of doing? A brisk walk for half an hour three times a week? Perfect. If that's still too much, how about a twenty-minute stroll, a couple of days a week? Although I hope to see you doing more over time, you are better off doing even just a small amount then not exercising at all. Even if all you did for the rest of your life for fitness were to go out for a walk around the block twice a week, you would be better off than someone just lounging on the couch. So if that's all you can conceive of doing without being "scared", go for it.

But I have to "warn" you that an interesting and exciting thing happens when you give your body something as wonderful as the gift of doing something healthy, even if it's as minimal as a twice a week walk around the block. Your body starts asking for more. Exercising feels good because our bodies were designed to be active. So if we allow ourselves to be active, as opposed to forcing ourselves to be active, we will guarantee that we will stick with it.

Part of "allowing" ourselves to be active is to find activities that we enjoy and that feel good for you personally. For a good example let's take a look at three of my clients: Betty, Ken, and Ric. Betty is an elderly lady, who comes to the gym two days a week and we do some moderately light exercises. On some of the days we don't work out, she does gardening. While gardening, she has to carry things around, stand up, squat down, etc. In other words, she is active. Ken enjoys working out at home in the morning three times a week doing a moderate resistance band routine, push-ups, and lots of stretching. In addition, we go for a four-mile walk along the river three times a week, and he also plays golf at least once a week. Ric is in top shape, and loves working out. We meet three times a week for an hour of pure power. On top of that he does half hour of cardio on three of the days we don't work out. He recently won a fitness competition at the gym.

What do those three people have in common? They are all in fabulous health condition, and they all enjoy what they do. Betty wants to be in great health and enjoy her gardening. Ken wants to have great endurance and enjoy the outdoors. Ric wants to have a great body and enjoy the challenge of a hard workout.

You may like hiking, or possibly playing tennis or golf. Perhaps you enjoy activity on the beach in the summer or skiing in the winter. All you have to do is to remember that those are physical activities, so you can plan to do them as a way of being healthy and active. You will be happy, feel good about yourself, gain a sense of accomplishment and maintain the identity of someone who is active. This identity of being healthy and active is critical in affecting your success with your fitness goals. (For more on this and help with achieving these goals, download your own copy of my program How to Succeed With Your Health and Fitness Goals.)

Finally, as you become more excited about being healthy and active, you can start adding more formal weight training at home or in a gym, or even start taking a Yoga or Pilates class. If you find that you take pleasure in being very active that's great! But always keep in mind that fitness is supposed to be enjoyable. Balance is the key. You want to be fit, healthy and have fun. If you keep it that way, you will keep it up for good!

2012年8月12日星期日

How small training variations can be the difference between progress and stagnation

There has been much written on the subject of periodization and variation in resistance training. I'm a very strong advocate of these principles, both from my own experience and the results others have achieved (and are continuing to achieve) using these principles.

There are literally an infinite number of ways you can structure a program, and more training variables than I can probably think of off hand. Everybody knows the basics like intensity, rep range, and split, right? Well to give you a quick run-down there are also variables like rep tempo, rest interval, volume, density, and frequency to name a few.

Not only this but there are also training techniques like supersets, giant sets, trisets, circuits, pre/post-exhaust, drop sets, and wave loading that you can incorporate into your lifting schedule. And in the grand scheme of things all this is barely scratching the surface. See what I mean about infinite program variation?

The problem is though, while some people take all this into account (and those that don't, may you wallow in the pit of the so-called "hard-gainer" for eternity) there's one thing they invariably end up missing - the movements.

Exercise selection is something that far too many people, myself included, tend to forget about. You get comfortable with a set of movements and you do them program in, program out, no matter what else you change - and for some people I'm betting that its the factor that has got them stuck in a rut.

Things like split and rep range your body will adapt to relatively quickly which is why they are probably the most varied parameters from program to program - more often than not the rep range will change many times even in the same program. Though your body might take a lot longer to adapt to the selection of exercises you are using, more-so if you frequently change the other program variables, make no mistake - IT WILL ADAPT.

Your body is like some sort of Borg warrior from Star Trek, no matter how advanced your technology is your body will find a way to adapt and then BANG - your progress is assimilated into the hive mind of the supplement-junkies. For the love of god don't end up like Picard.

I'm guilty of it myself, learning new movements can be annoying because for a week or two your form is kinda shaky and you're not really sure what sort of weight you should be using and aww to hell with it I'm just gonna bench some more.

The truth of the matter is that for a little extra effort you can get out of that rut, sometimes not even by changing movements altogether. Even a slight variation in the same movement you are using could be enough to get some more progress going. I've come across some good examples of both that I thought I'd share in this article alongside their more "regular" counterparts, as well as a short list of exercises these movements can replace in your program if you aren't even doing them to start with.

2012年8月10日星期五

10 tips to Look Your Best in a Crunch!

We all have events that we need to look good for on occasion including dates, vacations, photo shoots, family dinners, weddings, pool parties, the beach, high school reunions and/or physique competitions. The list goes on. Sometimes we don’t have much time to prepare ourselves for these important appointments!

These 10 tips will support you in getting ready and looking the best you can with the short time available to you. Maybe you only have a month or even less like 2 weeks! Follow these guidelines and they will make a big difference in how you look and feel for that special event.

1. Pay special attention to your nutrition: Make sure you are making clean and healthy food choices. Eat 3 small meals and 2-3 small snacks per day about every 3-4 hours. Try to have each meal and snack be balanced with the 30 – 50 – 20 ratio (meaning 30% carbohydrates, 50% protein and 20% good fats). This will support you in balancing out your insulin and glucagon hormones to attain an ideal body weight. NO sabotaging yourself with crash diets! After the event go back to maintaining with the 40 – 30 – 30 ratio (40% carbohydrates, 30% protein and 30% good fats).

2. Up the cardio: I would suggest if you have the luxury of doing your cardio in the morning before breakfast, go for it. Just have one scoop of low carb protein powder in about 8-12 ounces of water first. Then do 45-60 minutes of cardiovascular exercise. Then if you are able to have another session of cardio after your workout in the afternoon or evening, it would really help!!! Once again, 45-60 minutes. Note: Go at a slower pace instead of full tilt so you don’t burn off valuable fat burning lean muscle. You can also take a serving of BCAA’s (Branch Chain Amino Acids) before your cardio to prevent muscle breakdown. This can be bought at any health or supplement store.

3. Have variety in your workout routine: Your body absolutely loves to learn new ways of movement, more weight, different resistance exercises, different cardio exercises etc. In order to build lean muscle you need to progressively overload so you shock and grow your muscles to raise your metabolism and become a fat burning machine. Some days do upper body, lower body, one body part, opposite body parts, complimentary body parts, isometrics, plyometrics etc.

4. ZZZZZZZZZZZZZZZZZZ: Your muscles only grow when they are resting and/or sleeping! Always make sure to take at least one day off for every 4-5 you train and get 8 hours of sleep every night! In a crunch I train 3 days on / one day off and repeat until my event takes place. On my off days I still do about a half hour of some form of cardio but that’s it. No weights. Then, after the event, I go back to training Monday to Friday with weekends off to chill and recover.

5. Make water your best friend: Just because you are trying to lose weight doesn’t mean that you should limit your H20. You should be drinking at least 2-4 litres of water per day. I drink 4-6 litres when I am preparing for an event. Don’t risk becoming dehydrated and try to reduce the consumption of diet soft drinks and other liquids that can cause adverse reactions and more water retention. The only time you would slow down on the water consumption would be the night before and the day of the event. Just take very small sips every 20-30 minutes and then rehydrate yourself when the event is over.

6. Take fibre pills in the evening: Pick up a bottle of fibre pills and take the recommended dosage to help regulate you in the mornings.

7. No salt, sugar, bread, dairy products and/ or alcohol: If you are really serious about looking your best in a crunch, I challenge you to eliminate these items from the menu for the duration of the preparation period. Yes, ladies, this includes chocolate as well and beer for the fellas!

8. Have a plan: The most important thing you can do to save time, be efficient and effective is to create an outline for your preparation period. This is very important! Take a few moments to write down your Nutrition Plan and schedule your workouts into you daily planner. Make training and eating appointments with yourself and don’t ever stand you up! If you miss an appointment for whatever reason, just get back on track as quick as you can and continue following the plan!

9. Stay focused under pressure: Some of us work well under pressure, some of us thrive on it, and some of us absolutely hate it. I tend to thrive on it and it completely energizes me! Regardless, a deadline is a deadline, and it must be met. This means shifting into overdrive. With passion, drive, persistence and believing in yourself you can achieve anything!

10. GO SHOPPING: This is my favorite feel good tip. Nothing beats showing up to the special event in some new threads! Dress to impress! Pamper yourself with clothing, shoes, a purse or handbag, some jewelry, a new watch and/or some slick shades! Always remember to take care of number one and spoiling yourself on occasion is essential!

Congratulations! You made it. If your event includes a meal or social eating of some sort, you can now relax a little and enjoy yourself. After all, this is what you’ve prepared yourself for. You will be as tight and lean as possible at your current level of body fat, so now it’s time to indulge. Look good! Feel Good! Have FUN!

2012年8月9日星期四

Michelle Obama: Baring her arms to the world

One thing that Michelle is most famous for, and that no first lady has revealed in the past, is her toned arms in sleeveless outfits. She is seen in numerous photos including the covers of magazines, such as Vogue magazine where she sported a stunning silk sleeveless top; and People’s magazine where she ravished in a lacy pink sleeveless blouse. She was also recently seen in a purple sleeveless shirt this past Tuesday at congress.

This new sleeveless trend of Michelle Obama has caused a lot of talk in the fitness industry. Women are proclaiming that they want Obama arms, instead of Madonna arms, or Kelly Ripa arms. Mrs. Obama, at 44 years of age, is a prime example of a woman who commits to being the first lady; a full time mom; and still finds time to fit fitness into her daily routine. She admittedly told People magazine that she does 3-90 minute training sessions a week and that both she and President Obama get up at 5:30am to work out and have breakfast.

Personal trainers will openly admit that women tend to shy away from strength training. But, Michelle Obama has created this Obama ripple effect inspiring many women both young and old to take responsibility for their bodies through strength training. She also shows how strength training can have beneficial results: toned arms. Michelle Obama contradicts the myth that strength training will only produce the muscular body builder type arms that most women believe.

The media however has been buzzing and controversy has risen about Obama’s sleeveless shirts being considered too revealing. A columnist from the Boston Herald, Lauren Beckham Falcone wrote to Obama, "It's February. Going sleeveless in subzero temperature is just showing off. All due respect."

But, despite these whispers many women in the community have decided to change their own way of life after seeing Michelle’s stunningly toned arms. A 25 year old woman proclaimed after she had seen Obama’s speech on Tuesday that she was going to shift herself into high gear and go buy a couple of 5 pound dumbbells for herself.

It is important to note however, that we must train all the muscles of the body when strength training. Even if you are targeting a specific area of muscles, personal trainers would advise training all the different muscles to prevent the limitation of lean mass. You first need to target body fat before you can begin toning. The main idea and purpose of strength training is to build lean muscle mass, and decrease body fat.

If you are unsure of where to start, I would suggest going and getting a set of 5-10 pound dumbbells and doing 12-15 reps of a few different exercises: bicep curls, lateral raises, and tricep kickbacks for starters. You can easily find these exercises as well as other arm exercises at our fitness.com exercise page. It does take time however to see results, so give at least 6-8 weeks.

Another important key is to focus on your diet while strength training. Try to maintain a healthy diet that includes: lean protein, whole grains, fruits and vegetables. While trying to maintain muscle stick to lean protein like fish, chicken (without the skins), beans and eggs.

2012年8月8日星期三

How to start Every Workout

The other day I was beginning a session with a client and this was at the time when the gym was just opening. Yep, right at 530 am. This time of year when there is some light it's not so bad. But in the middle of winter when it's still dark and cold that's another thing altogether.

Anyways, as we were warming up I was able to notice what everyone else does when they get to the gym. It's much easier to notice this at 530 am because every new person you see has just walked in the door. And here's the thing. People tend to do just dive straight in to the regular workouts.

If they are cardio people then head straight for their machine of choice, key in the program they want to follow and get started.

And if they're people who lift weights then they will go straight to their exercise of choice and start loading weight on the bar for their first set.

And the yoga people throw their mats down, turn the lights in the group fitness room and go to sleep. Well, not really but pretty close.

But here's the thing, when you go skiing do you do a few warm up runs before you tackle the moguls and advanced runs? When you go golfing do you do a few practice swings and maybe a few stretches before teeing one up on the 1st tee? And if you play rec league basketball, soccer or volleyball do you shoot a few free throws, dribble or pass the ball around before game time?

Absolutely you would. So why wouldn't we take some time to warm-up before our workouts? Besides increasing our core temperature, activating the core and mobilizing key joints a proper warm-up helps us perform better during our workout. And you will reducing the chance of injury and enhancing your ability to recover when you warm-up properly.

Not sure what to do for a proper warm-up? Well here's what we include for our athletes and clients.

1. Tennis ball roll. Rub the bottom of the foot, without shoes, on a tennis ball. This helps awaken proprioceptors in the foot and as the muscles are connected by fascia it helps to recruit the musculature throughout the lower extremities and towards the glutes and hips.

2. A general warm-up. This may be a light jog if outdoors or a few minutes on a cardio machine to get a sweat on.

3. Run through a dynamic warm-up. The keys are to get the body moving but start slow to fast, no rotation to rotation, small level changes to larger level changes, small ranges of motion to greater ranges of motion. If you're not sure how to set up a dynamic warm-up let me know and I'll send you one.

4. Lateral tube walking. We want to get the glutes firing. This is a great staple of our program and a great drill to make your knees really stable.

5. Med ball chops. We use a med ball to increase loading through the core and increase mobility through the thoracic spine.

6. Wall slides. Most people have over active upper traps and this drill helps to reverse this.

7. Ankle mobilizations. Most people tend to lack ankle mobility. And what we lack at one joint will be accessed from another. Unfortunately for many this ends up being the low back which shouldn't be moving around a lot.

8. Scapular push-ups. The more we do these the less shoulder issues I've seen with our clients and athletes. And it transfers very well to the technique we want them to use when doing any kind of horizontal pressing.

Well that's how we warm-up. 8 drills or exercises that take approximately 10-15 minutes. It gets the body warm, fires up the nervous system and get the key area activated, mobilized and ready for work.

2012年8月7日星期二

Not All Carbs Are Created Equally

Carbohydrates have long been studied as an energy source and the debate as to what quantities and types of carbohydrates are optimal for performance and health is ongoing.  Some types of carbohydrates, most often termed 'simple' carbohydrates, are converted more easily into fat in the body, raise blood glucose levels rapidly, and are linked to certain health issues such as obesity, cancer, and diabetes, to name a few (1).  Other carbohydrates, sometimes referred to as 'complex' carbohydrates, are not converted to fat easily and are also not linked with negative health problems (1).   Due to the important effects that carbohydrates have on the body, glycemic index and glycemic load should be taken into consideration when planning for fitness, nutrition, sport performance, and overall health. 

Developed about 30 years ago, the glycemic index ranks carbohydrate-containing foods based on the effect that they have on blood glucose (sugar) levels.  The glycemic index uses a scale from 0 – 100, with 100 being equivalent to ingesting 50 grams of pure sugar.  To find the glycemic index of a particular food, a portion of the food that contains 50 grams of available carbohydrate is fed to test subjects (1).  The subjects' blood sugar response to that food is then measured and compared to the blood sugar response after ingesting 50 grams of glucose.  For exa

ctive to others. And it gets even worse -- you have reason to be concerned.

3) People judge others by how they look

It's a fact of life that people really do judge us by the way we look. The more attractive we are, the more strongly people are drawn to us. Studies have shown that people who are more attractive get promoted more quickly and make more money. You can insist on political correctness all you want, but it isn't going to give you that raise. And it's certainly not going to bring you more clients and customers.

Of course I agree that it's not fair to be judged by the shape of your body, but belaboring that fact is not going to give you the results you desire. If you want to achieve success and abundance, there's really just one question that's helpful: "What are you going to do about it so you can achieve the benefits below?"

The benefits of taking action

1) More confidence

I know how you feel - because I used to be more than 30 pounds overweight. Before I finally claimed the fit and healthy body I truly wanted, I was down and depressed. Now, I love meeting people and I even love being on stage and in front of the camera. There are no longer any worries about how I look. Instead, I'm free to focus on the reason I'm there.

2) More physical energy

You see, most people spend up to 70% of their energy just digesting their food. That doesn't leave too much for doing the kind of things that will boost your success. So if you can reduce that percentage to 50% by making your metabolism more effective, you'll practically double the energy you have available. Imagine the competitive edge all that new energy could give you.

3) More emotional energy

And you'll gain more energy in other ways as well... How long does it take you to find clothes that make you look good -- or at least as good as possible? Finding clothes that flatter a less than fit body can be a true project. Not only does it require extra time to go through your closet or a store's offerings to find something that camouflages those "bad" parts, but it also takes a lot of energy. How so, you may wonder...

Most people really beat themselves up in dressing rooms. Looking at the unvarnished truth in full-length mirror can be challenging indeed. But do you know how much emotional energy all that self-criticism can take? And chances are, you're also doing the same thing every morning when you decide what to wear for the day.

4) Success and abundance

You will begin to thrive in all areas of your life once being self-conscious about your body no longer holds you back.

Now, if you are ready to thrive, I'd like to invite you to claim your free Consumer's Awareness Guide and MindBody FX Book Preview which will give you the support to finally claim your fit and healthy body, double your energy, and boost your confidence so you can achieve true abundance.

2012年8月6日星期一

Health benefits of Organic Flax Seed oil

Flax seed oil also known as Linseed oil is highly recommended for general wellbeing and for whole body nutrition and is considered to be nature’s richest source of omega-3 fatty acids

Omega 3 fatty acids are needed for the health of almost all body systems. Flax Seed Oil contains omega-6 and omega-9 essential fatty acids, B vitamins, potassium, lecithin, magnesium, fibre, protein, and zinc and also provides approximately 50% more omega-3 oils than what you could get from taking fish oil.

Studies show that Omega-3 fatty acids found in Flax Seed oil help lower cholesterol. The EFA’s are also known to help protect the body against high blood pressure, inflammation, water retention and lowered immune function.

Flax Seed oil is known to reduce the risk of cancer, due to the high content of lignan in it. Research suggests that populations with a large amount of lignan in their diet show fewer incidences of cancer, especially colon and breast cancer.

Flax Seed oil is also known to help to lower cholesterol, protect against heart disease, promote the growth of healthy hair and nails, improve absorption of calcium, and help increase the metabolic rate, making it good for weight loss.

Flax Seed oil is also known to be helpful in the treatment of Eczema, Psoriasis, and Dandruff and can relieve some cases of Premenstrual Syndrome (PMS) in females.

Unfortunately, our current diets do not come close to meeting our daily EFA (essential fatty acids) requirements. It’s recommendable to take Flax Seed in oil form rather than capsule form, as about 10 -15 capsules makes for the recommended amount which is just short of 1 tablespoon of Flax Seed oil. The best way to ingest this is by adding it to your shake or smoothie to disguise the taste, although the taste according to many is not that bad and almost nutty.

2012年8月5日星期日

Strategic Steps for Success that Health/Fitness Professionals Can Take

1. Develop a winning attitude. Expect to succeed. Believe in yourself. See challenges in your professional career as opportunities for success. Be at your best when your best is needed. Keep all things in proper perspective. See the glass as half full rather than half empty.

2. Focus on the important factors in life. Know what’s important to you and what you want - both professionally and personally. Systematically expend your time and energy in a targeted manner. Do not allow yourself to be distracted or dissuaded from your priorities. In other words, always keep your eyes on the "prize."

3. Make success a habit. Be a creature of positive habits (e.g., exercise regularly and attend professional conferences and meetings). Be a "can-do" rather than a "make-do" person. Don’t procrastinate. Be trustworthy. Be adaptable to your circumstances as they exist (not as you’d like them to be). Don’t be satisfied with the status quo; continue to strive for improvement.

4. Commit to lifelong learning. Have a desire to learn. Be someone who is teachable. Never be content about how much you know. Exhibit a thirst for relevant knowledge concerning health/fitness. Try to maintain a competitive edge with regard to knowledge. Accept the fact that learning is an ongoing process. When in doubt, read, read, and then read some more.

5. Develop your memory. Never underestimate the exceptional value of a good memory. Do whatever is necessary to improve your memory. Keep in mind that your memory can assist you in a number of ways, including helping you navigate the daily deluge of information, enhancing your ability to learn, making the most of your efforts to influence the actions and behaviors of others, and helping make the best use of your time.

6. Think outside the box. Be an independent thinker. Reach decisions and make objective judgments based on your own experiences and observations rather than simply relying on the statements or opinions of others. Have confidence in your ability to think critically and act appropriately.

7. Have a plan to succeed. Identify and then address the various steps that need to be undertaken to enhance your level of professional success. Prioritize the steps and allocate the resources/ time to accomplish each step. Start executing your plan as soon as the necessary resources (if any) are in place. In this regard, adhere to the following basic rule of thumb, "do it right and do it now."

8. Be persistent. Stay the course. Exhibit a high level of industriousness. Be an overachiever. See every task you undertake through to its completion. Avoid the "law of least effort" (i.e., trying to get things the easiest way you can).

9. Accept responsibility. Have the courage to be answerable and accountable for your actions, obligations, and duties. Don’t blame others when things go wrong. Search for a solution, not an excuse. Don’t try to just get by; be motivated by excellence in everything you do.

10. Have a balance in your life. Always remember that life requires that you pay attention to every part of it. Don’t be a workaholic. Set aside time to work, exercise, and play. Make time for friends and family. As the traditional axiom states: plan your work and work your plan.

2012年8月3日星期五

Play More, Sit Less

 Based on the large number of over-tired parents of small children out there, it is usually assumed that these children are constantly on the move. However, research has found that children are sedentary 73 to 84 per cent of the time that they are awake. Additionally, even though we know that “screen time” can have many detrimental effects on child development both physically and socially, most children are now exposed to “screen time” too early in life and for far too long.

The Canadian Society for Exercise Physiology (CSEP) and ParticipACTION released Canada's first ever physical activity guidelines for the early years. Basically, the guidelines state that all children aged four and under should be moving more and sitting less throughout the day. The following guidelines are based on research of sedentary behaviours of children and are supported by the Children's Hospital of Eastern Ontario Research Institute, Healthy Active Living and Obesity Research Group (CHEO-HALO).

Physical Activity Guidelines:

Under 1 year old:  Activity several times daily.

Activity for this age group is usually “interactive, floor-based play” and includes supervised activities like tummy time, pushing and pulling, reaching and grasping, and crawling.

Age 1 to 4:

At least 3 hours per day.

Activity for this age group should be varied and spread throughout the day. It is encouraged to expose children to different environments so that they can develop movement skills like running, dancing, playing outside, and climbing stairs.

Age 5:

At least 1 hour of “energetic play” per day.

By this age, children should be engaging in at least 60 minutes of energy-requiring activities such as skipping, riding their bike, running, and hopping throughout the day.

Keep in mind that these are the minimum recommendations – more activity provides greater benefits in a child's life.

Screen Time and Sedentary Behaviours

Not only is it important to encourage physical activity at all ages, it is also crucial to limit the amount of time spent being sedentary each day. Sedentary behaviours are those that require little movement and include being seated or reclined for long periods of time. Common sedentary behaviours for children include: using computers, tablets, smartphones, playing video games, watching television or movies, and sitting in strollers, high chairs, or any other seat where the child is restrained.

The guidelines for sedentary behaviours for the early years are as follows:

Children should not be seated for more than one hour at a time.

Screen time for children under the age of 2 is not recommended.

Screen time for children aged 2 to 4 should be limited to less than one hour per day.

Keeping children active and minimizing sedentary time creates positive health habits that will, hopefully, continue as the child gets older. You don't have to go out and enrol your kids in every sport out there – it can be as simple as going outside to explore your neighbourhood instead of watching that 30 minute television show.

2012年8月2日星期四

Want to live longer? Exercise adds up

Want to live longer? The American Heart Association (AHA) reports for every hour of regular exercise, a person gains two hours of additional life expectancy. That’s even true, the AHA notes, if you don’t start until middle age.

The good news is you don’t have to get it all in one lump. The AHA says three 10-minute periods of moderate activity are almost as beneficial to overall fitness as one 30-minute session. And just 30 minutes has proven health benefits, the AHA says.

The AHA’s Go Red for Women campaign is on a mission to fight heart disease in women. Almost every minute, a woman in the U.S. dies from heart disease. Nearly five times as many women will die from heart attacks alone than will die from breast cancer. But there are ways to live a heart healthy lifestyle by eating a healthy diet, maintaining a healthy weight, exercising regularly, giving up smoking, and not drinking excessive amounts of alcohol.

It isn’t easy. If it were, we’d all be the perfect specimens. But those sobering numbers about heart disease should be a motivator for getting more fit. As a way to help, the AHA, in partnership with the Brainerd Lakes Heart and Vascular Center at Essentia Health - St. Joseph’s Medical Center in Brainerd put together a team of regular residents, both men and women, for its first Go Red Better U Heart Health Challenge.

The idea is to teach team members ways to improve their health and have them share what they’ve learned with others. That’s where this blog comes in. As one of the team members, I’ll be sharing those tips with readers.

One of our first sessions was on being more active throughout the day.

Activity counted as gardening, walking a little extra by parking farther way when running errands, working around the house, walking the dog. It’s all good.

Our office lives are helping kill us off in more ways than one. Besides increasing levels of job stress, we have gone from physically demanding work of past generations to exercising our fingers on the keyboard.

But it’s in your best interest to take a quick break, stretch by slowly tilting your head from one shoulder to the other and bending your head forward, roll your shoulders forward and backward. Stretches should be held for 10 to 30 seconds. Don’t bounce. And take a quick walk around the building.

If you want to lose weight, the activities in your life should include 60 to 90 minutes of exercise per day. Exercise is the workout that makes you sweat. It’s biking, hiking, jogging, brisk walking, playing tennis, among others. The AHA reported healthy adults, age 18 to 65, need moderate intensity exercise for 30 minutes at least five days a week or vigorous activity exercise at least 20 minutes, three days a week. Use a talk test, which means you are exercising hard enough that you only have enough breath to easily speak in short sentences.

Regular exercise promotes better sleep, helps lubricate joints, builds your immune system, benefits memory by increasing oxygen flow, relieves tension, anxiety, anger and depression and can decrease your chances of developing a host of cancers. Exercise also lowers blood pressure, benefiting the heart.

2012年8月1日星期三

Dish Network Fitness Shows

Are you a fitness lover? Or do you love to work out? Then you would definitely enjoy watching some amazing TV shows on fitness and exercise. DISH Network offers you a wide range of satellite TV channels which can bring you a wide array of fitness shows to fulfill your fitness needs. These fitness shows offer you a wide range of fitness trainings that can offer you a great entertainment and at the same time can give you a chance to learn some brand new fitness techniques. You will get to learn them all and you can try them at home too.

 Trying different new fitness techniques can be a great thing as it not only gives you confidence but also makes you look fabulous. If you can tone up your body your near and dear ones will surely like it and they will shower you with compliments. It is such an amazing feeling that no one wants to let go. But trying new fitness techniques everyday can be a little bit difficult as these techniques may not be suitable to you. In these cases you may need the help of the fitness and well being related shows on DISH Network channels. You will find this fitness shows both entertaining and educating.

 Do you want to join a yoga class to learn new stress relieving techniques? Why waste time? Just tune in to a DISH Network channel which offers you a good fitness relates show. Many of these fitness shows are hosted by some celebrated fitness experts. They will tell you about the right ways of doing exercise, yoga and free hands. You will also learn about a complete fitness training starting from the yoga to strength training. You will definitely enjoy watching the cookery shows.

 People often find it annoying that the postures featured in the DISH Network fitness shows often require a number of equipments and it is not always possible to get them all at home. Do not worry, there are wide arrays of fitness shows which can bring you poses that can be done with just a few equipments and the best part is that most of these equipments are easily available at home. So you will not find it hard to do the fitness training at home.

 During the weekdays you often have but a small time in hand in which you cannot always go for elaborate fitness training. But there are some fitness shows that will offer you some gym regime that can be done in a short span of time. So you can watch these fitness shows and do them quickly. This will help you save a lot of time on exercising. You will have a great time with the same. You may even record your favorite fitness shows and try them while playing the recorded show. This way you will be able to see the fitness training and try them accordingly. So, there will be no flaw in your postures. And you will get nothing but compliments from the near and dear ones who will see you all toned up. 

2012年7月31日星期二

Water running workout, also called aqua jogging or water jogging

Water running, also called aqua jogging or water jogging, offers many health benefits for many people. According to Aquajogger water fitness products, more than 2.2 millions Americans have started deep water running. These enthusiasts have discovered the benefits gained from exercising in water. Aquajogging has been used by professional athletes, the elderly, the injured, and the overweight, and pregnant women alike. Water running has been used as a means of exercise when other exercise options are just not possible. When injuries, excess weight, surgeries, orthopedic conditions, back ailments, pregnancy, or arthritis stop people from getting the exercise they need, aquajogging and other water exercise is a viable solution.

 For athletes, aquajogging can be used as an alternative workout for anyone who wants to add mileage to their current running program without adding the impact or stress of running on land. It can also serve as a backup plan on those cold, nasty days when you don't want to go outside or are tired of the treadmill. Aqua jogging can also be incorporated into an athlete's training plan as a means of recovery after a hard workout. Kate Major, a top Ironman athlete, regularly used aqua jogging in her training. In addition to her land-based running, she has been quoted saying "I also do a couple of water runs a week. That helps, especially on your big mileage weeks when you don't want to go out pounding your legs all day. The water runs help my muscle tissue to recover." Mary Decker-Slaney, an Olympic runner, used water running extensively prior to setting a world record in the 2,000 meters event. She was in the pool a full month and only completed one land workout prior this feat. Even sprinters like Carl Lewis have used aquajogging in their training regimen.

 Aqua jogging has also been used extensively by injured athletes as a form of rehabilitation. Many injuries will not allow an athlete to run on a hard surface. Because the runner is suspended in water and the feet do not touch the bottom of the pool, the exercise is considered no-impact. Most injuries require complete rest for adequate recovery. Injured athletes are faced with the dilemma of losing fitness when recovering from an injury. They may become impatient and decide to return to training too soon. However, by using aqua jogging, an athlete can simulate land-based training in the water. Most of these athletes can expect to return to their pre-injury fitness level quicker as a result of water running. With aquajogging, you get all the effects and benefits of running without the stress on your bones, tendons and ligaments.
 Like those with injuries, people with disabilities such as arthritis, Multiple Sclerosis (MS), and others can greatly benefit from aquajogging or other water exercise. Those with arthritis find it difficult and painful to move due to the stiffness of their joints. The water environment allows these joints to move more freely. MS is a devastating autoimmune disease that affects the central nervous system. Aquajogging can help strengthen the weakened muscles and improve balance and flexibility. It also helps to increase overall stamina.

 Aqua jogging is also beneficial both during pregnancy and postpartum. Exercise is beneficial to both woman and fetus because there is an increased supply of oxygen in the blood during exercise. However, some pregnant women find it difficult because they feel uncomfortable. The buoyancy of the water will provide a nice relief from the extra body weight. These water workouts will not only help the mother get needed exercise, but it will also add to the health and development of the child. Much like injured athletes, those who remain active during pregnancy will usually return to pre-pregnancy form and fitness soon after the baby arrives.

 Similar to expectant mothers, overweight or obese people may find it uncomfortable or even painful to exercise on land. Carrying extra weight may cause added stress on feet, hips and legs. Aqua jogging or other water exercises help to lessen this stress and make exercise more comfortable because the body is buoyant and the exercise is non-impact. The water also adds the needed resistance for muscle strength and development. In addition, aquajogging allows a person to get their heart rate and respiratory rate up to a reasonable level in order to aid blood circulation and a healthy heart.

 Most pools will allow a person to aqua jog during lap swimming hours. Many pools are even creating special use lanes for water running and fitness. Some pools will also allow aquajogging in the diving well areas since these are vacant a large portion of time. Many pools also have specialized flotation vests or belts to use. It is generally recommended that these belts be used to ensure proper running form. In fact, running without a vest or belt makes it very difficult to maintain good form for a workout. These vests or belts are made of a buoyant foam and come with an adjustable waist. The buoyancy belt should fit snuggly so that your head and mouth stays above the water without tilting the head. The water level should hit at shoulder height. A belt or vest will also help to support your lower back to provide good posture for running.

 Once the vest or belt is secure, head to the deep end of the pool so that you are suspended in the water without your feet touching the bottom of the pool. Look straight forward and not downward. Make sure you do not lean too far forward. Instead, concentrate on having a good posture with only a slight forward lean. Mimic your land running form. Toes should not be pointed, but relaxed and flexible as in running. Focus on keeping a high leg turnover rate by driving the knees as in land running. Aim for a turnover rate of 76 to 80 cycles per minute (cpm). Due to water resistance, this would be equivalent to 88 to 90 cpm on land. Swing your arms as you do on land and keep them close to the body. Keep your hands closed. Do not cup or scull with the hands as this will tend to over exaggerate the upper body movement. Also avoid any bobbing.

 In aqua jogging, just like land running, there are various options for workouts. You should pre-plan a workout and goal for each training day before heading to the pool. For instance, you can incorporate intervals, drills, strength building, tempo, or steady-state efforts into your aqua jogging sessions. There should also be sessions of low intensity used for recovery or endurance work. Heart rate monitors can be used to help gage your workouts. However, it should be kept in mind that due to the buoyancy of water, your heart rate will be anywhere from 10 to 15 beats per minute lower than it would be on land for the same level of effort. In addition, a warm-up and cool-down period should be incorporated into the session just as a land-based workout. Start by trying a 30 minute session before progressing to more advanced workouts.

 Progress to one of the following workouts:

 1. Steady-state: 10 minute warm-up, then aquajog five to ten minutes steady at 75-80% effort. This can be repeated three to four times with one minute of easy jogging between each.

 2. Tempo: 10 minute warm-up, then do 5 x 1 minute at 80-85% effort with 30 seconds of easy jogging between each. Then do 4 X 2 minutes at the same effort with 30 seconds of easy jogging between each five times. Finally, a last set of 3 X 3 minutes each at 80-85% effort with 30 seconds of easy jogging between each.

 3. Intervals: warm-up 10 minutes then try intervals of 10 X 2 minutes at 85% effort or 5 X 4 minutes at 75% effort. These should be followed by easy jogging of equal recovery.

 4. Strength: To build running strength, add a pair of shoes. Use either a clean old pair or footwear made specifically for the water . Shoes provide more resistance. An elastic/tether cord (aquahitch) can also be attached to both the back of the floatation belt and pool to add more resistance or when space is limited. This tether increases resistance by pulling you back as you attempt to advance forward. There are also aqua-specific hand weights on the market that can be used for additional resistance.

 5. Drills: Use a variety of range of motion drills to increase your flexibility and stride length on land. Try running with a longer stride, higher knees, and play around with stride rate (how fast or slow your legs go).

 Aquajogging can offer many benefits to many people. It can increase running and sport performance, help an injured person to rehabilitate, aid in weight loss, improve functioning in those with disabilities, help expectant mothers, and increase quality of life. Be sure to get a physician's approval before beginning aquajogging. Then keep the sessions to no more than 45 minutes. Have fun and be creative with your workouts. Run with a partner or add music. Enjoy your aquajogging experience!

2012年7月30日星期一

Why Everyone Picks The Wrong Workout Clothes

You love your workout. Or perhaps your husband wants you to work out more often but you don't do it because, well, it's a lot of work and you don't have time for it. And believe it or not, little factors like not having the right clothes for it can make it just that bit harder to get to that workout that you know you need to. My goal is to idenfity those roadblocks and get them out of your way!

 Over the years, I've used a ton of different kinds of workout clothers, for different kinds of actitivies, from running, walking, yoga, kickboxing, skating, lifting weights, soccer, etc. Here are the reasons why I've noticed mine and my clients' workout clothers don't last.

 1. Picking the wrong fabric: Workout clothes can be broadly classified into three catogories by fabric. Cotton, synthetic (coolmax, supplex, polyproylene), and the rest. The rest is all the other awful fabric that don't "breathe" and make you much hotter than you need to be during your workout. Believe it or not, many leading brands make some products with bad material.

 cotton is great but doesn't last. It absorbs sweat a lot so you'll be sweaty very quickly. I use it when I play tennis or ping pong. I keep several extra shirts and change 2-3 times during a 3 hour workout. That's what not what everyone likes to do. But these shirts don't last very long becauuse all that sweat absorbed contains acidic material that ruins cotton over several washes. people love it but they don't last very long. Wrong choice for long workouts. Pick cotton for short workouts of walks.

 The "rest" category includes plastic based material or rubber based material is just bad. I've knowm many people get discouraged about their workout because they feel terrible after a workout and in reality, it was just the material of their clothes that was making them feel "suffocated" in those clothes. People still pick these because they are cheap or because they are just ignorant. Bad choice in almost all workout scenarios.

 Synthetic material like supplex or coolmax is great. That would be my recommendation. But they don't last sometimes and These are typically more expensive, especially the good ones that blend it well with other materials and that's one reason why people don't wear these enough. But really, TRY THEM. They are the best, you'll look and feel good in them. making your workout worthwhile.

 So, if you got anything out of this article, it's that you should put some thought into your workout clothes. Cotton for short ones, supplex for long duration workouts in general. Good luck! 

2012年7月29日星期日

Trap Workouts and Routines

In order to have effective trap workouts, you need to understand what traps are. This way you know where to focus your workouts and what muscles you are developing, building and strengthening. Basically, the trapezius muscles are located on the upper and mid areas of the back. These muscles include the upper, lower and middle portion.

The upper portion starts at the top of your neck and extends down to the lateral area of the collarbone. The mid portion starts at your cervical spine extending outward and attaching onto the shoulder blade. The lower portion starts along the thoracic vertebra and like the mid portion traps, this forms a triangular shape that ends at the shoulder blade. Here are a few trap workouts that can help you build strong traps.

Seated row workout. Basically, this exercise targets all three portions of your trapezius muscles. You need dumbbells or resistance band for this. First, you need to sit on the floor. Extend your legs outward and make sure to keep an erect posture. Your abs should contract. Your neck should be straight and you have to pull your shoulders back. While holding the dumbbell or resistance band, you need to slowly pull your arms back and bend your elbows. You will have to move your elbows behind your back. Maintain this position and then repeat. Do 12 reps of this in 3 sets.

Overhead press. You will need barbells or dumbbells for this. To do this, you need to assume a standing position with your feet apart. Holding your dumbbells with your hands facing out, bend your elbows until your hands are in even position with your shoulders. Slowly, extend your elbows, pushing the dumbbells or barbells over your head. Hold this position and then lower the weights down. Do 12 reps of this in 3 sets.

Lateral Raise. You need an incline bench and dumbbells for this one. Lie face down with your chest and belly flat on the inclined bench. Holding dumbbells in each hand, allow your arms to hang down. Your palms should be facing in. Slowly extend you arms out. Your arms should be raised straight but keep your elbows soft. Bring your arms in position with your back. Hold this position for a second and then lower your arms. Do 12 reps of this in 3 sets.

These are effective trap workouts that will help you build strong and big traps in no time.

2012年7月27日星期五

Tips for Choosing the Best Workout DVDs for You

Workout DVDs are a great way to stay in shape, lose weight, and get healthy. They offer a convenient way to get in an effective workout on a regular basis. All you simply have to do is pop in a DVD and push play and you are on your way to your workout. There's no need to get in the car and drive however long to the gym, make sure you are wearing nice workout clothes, or make sure that you have someone to watch the kids. So, how do you know which workout DVDs are the best ones for you? Here are some helpful hints to get the most out of your money when you buy workout DVDs.

You first need to decide what type of workout DVDs that you want. Do you want resistance or strength training workouts or do you want cardiovascular workouts or do you want a workout program that incorporates both of them into one simple program? You are not going to find the best DVD for you unless you know what you are looking for.

In order to really know what you are looking for in a workout DVD, you have to know what your goals are. Do you want to lose weight or do you just want physical activity o keep in shape? Do you want to become more toned and have more muscle definition? These are all questions that you should ask yourself to decide which workouts are the best for you. If you are looking to lose weight, a workout program like P90X or Insanity would be a good option since they include all types of exercises and work on burning fat and gaining muscle.

If you don't enjoy rigorous exercise that is the same thing over and over such as doing 50 squats and then 50 lunges, then you need to find workout DVDs that are interesting and fun for you. Such DVDs as Turbo Jam and Hip Hop Abs still provide you with a great workout but they are not the same old boring exercise moves. Turbo Jam involves martial arts and dance moves and Hip Hop Abs includes some trendy dance moves to work your core. On the other hand, if you don't like dancing or unique workouts, then you may want to stick to more of the basics like P90X. The key is to finding workouts that you will enjoy and stick with for a long period of time.

Lastly, look for referrals from other people you know on workout DVDs that they love. You can save a lot of money if you know what to expect from a DVD and you know that it will be something that you will use and is effective for you. If you don't have any referrals from friends, simply search online for reviews of the different programs and workouts to get a better idea of what you can expect.

Choosing the best workout DVDs for you help you to save money and time when it comes to working out and getting healthy.

2012年7月26日星期四

The Best Womens Workout Clothes

Workout is a regular thing to be done in life. It should be included in peoples daily routine. There are a number of advantages of regular workout. While going for workout, comfortable clothing is also very necessary. It makes sure that one is not having any difficulty in practising the exercises. There are various other good reasons for having good clothes while going for workouts. While buying any of these clothes, quality must also be an important factor. Good things are long lasting and so are liked by everyone. So, all these things are taken care of by some of the leading brands in this sphere such as Omgirl, Pink Lotus, Tyoga, Prana, Spiritual Gangster and HYDE. Yoga tops and athlete tops are also available in these brands that show the wide range of variety.

 Womens workout clothes make women feel at their pinacle best while doing exercises. Now days, women like to incorporate a sense of fashion in with their everyday workout items. It is always seen that, good looks are often desired along with comfort. So, the clothes available in the brands such as Omgirl, Pink Lotus, Tyoga, Prana, Spiritual Gangster and HYDE provide everything. These work on providing good quality clothes that make them to the top. Also, different patterns and varieties are available here that shows the range of choices people are provided with. This reflects the authentic work of these brands. Customer satisfaction is always essential and all these brands understand this very well.

 Athlete tops are in trend now-a-days. Women love getting these things that increase their demand in market. All the requirements are taken care of and the desired product is provided to them. Clothes of fresh colors an fabrics are included in the collection that makes it the best. Tops with hoods are also available here.

 Women are quite conscious about their looks and so fitness matters to them. So, athletic and yoga tops are available here for providing good clothing to women for their workout sessions. Some of the brands that provide such clothing are Omgirl, Pink Lotus, Tyoga, Prana, Spiritual Gangster and HYDE. These provide clothes that are trendy, reliable, long lasting and performance driven. Every product is a great piece here that shows uniqueness of the tops present. Finally, quality workout clothing good clothes are intended to be bought, a purchanse from these brands is a must.

2012年7月25日星期三

Workout For Women - A 10 Minute "Get Sexy, Fit, and Firm" Workout You Can Do at Home!

This 10 minute workout for women is what I call the "get sexy, fit and firm" workout. You can do it at home and for the most part, it's really easy. Read this now if you want to learn how you can create a more sexy, curvy body at home in just 10 minutes a day.

Workout for Women

1. Start with 2 minutes of jumping jacks... do as many as you can.

2. Next, do 2 minutes of hula hooping using a weighted hula hoop... this is great for your waist and hips. NOTE: Be sure it's a weighted hula hoop you're using since this will make things a lot easier for you.

3. Do 1 minute of fast-paced bodyweight squats... as many as you can do.

4. Rest 1 minute here.

5. Do 2 minute of as many pushups as you can do. You can stay on your knees to make it easier. If you can't do many pushups, then just hold yourself up in the pushup position for the minute.

6. Do standing high jumps where you jump as high as you can for 2 minutes non-stop.

This workout works your whole body. You may want to "test-drive" this program by cutting it in half... for just 5 minutes. Just do each exercise for 1 minute while still having that 1 minute rest period.

Now, this is an intense workout so you can't do it each day. It's best to do this 3-4 days a week, with a day between each workout.

This is a great workout for women. It's very convenient and gets good results. Try out this 10 minute Get Sexy, Get Fit and Firm Workout and see for yourself how it can benefit your weight loss goals.

If you're SICK and TIRED of getting the same old boring weight loss advice... you know, like "Eat more fruits and vegetables, drink 8 glasses of water, jog, and Blah Blah Blah", then...

2012年7月24日星期二

From FAT To FIT

Billie Looney's journey of losing weight and gaining a new perspective on life.
So, my Visalus shake mix finally got here today!  I am so excited.  I was feeling junk-foody yesterday, so I had Chinese for lunch.  Bad Girl, I know.  I have been super tired and lagging all this week.  I can't wait to get shakin' tomorrow, get my energy back, and start losing some real pounds!

I went to a class last night at Abs & Glutes, and let me tell you I am feeling both of those things, as well as every other muscle in my body today!  It was great and I felt good afterwards, other than not being able to move much! LOL  I have a ball game next Tuesday, but will be going back as much as I can.  That class works so much, surely it will help!  Plus need to start back working out regularly, it's just so hard to do that when I have ball games on different nights each week.  But I will get to it, will figure out what I have to do to get the most benefit from the Shake Challenge and working out!

I am excited about this challenge.  It's a 90-day Challenge, starts tomorrow, and my husband is doing it with me.  I have one other person signed up with me, and her shipment will hopefully be here today as well!  I am just so tired as I write this right now, my eyes are droopy and heavy, and I could really just go home and take a nap.  I can't wait to start shakin' tomorrow so I can have the energy I had last week!  And it's a great time to start these, because that wonderful time of the month is coming too soon, and my energy ALWAYS lags when that comes around.

Again, if you are interested in more information about the Body By Vi Shake Challenge, please log onto: www.Billie4.BodyByVi.com and watch the short informational video!  It's taking the country by storm!

8、Weekly Weigh-In: What About Those Times When You Have No Time?

The past couple of weeks have been incredibly busy (and life-altering) for me. I’ve both taken on a new job and moved to a new city. I’m closer to some family and friends, and I’m meeting new people and learning new things.

These are exciting times!

…they’re also stressful times.

I’m juggling everything from the big things like work and setting up a new place to the small things like switching banks and synching up my schedule with the Internet installation guy’s schedule. I’ve spent “free time” unpacking boxes and “me time” sleeping.

So where’s that leave diet and exercise?


Well, not in the healthiest of states, but not in the worst of states, either.

For example, there’s been some stress eating, BUT, I live close to a Subway and most of my fast food “indulgences” are actually just Veggie Delite sandwiches. I haven’t popped in the Yoga Meltdown DVD since the move, BUT, I have gone bike riding and done a few Sun Salutations and Warrior III poses when space allowed.

(Seriously, just doing a couple of each of these poses puts a much-needed spring in my step.)

The point is, major life changes like moving and taking on new job responsibilities require a ton of adjustments, and adjustments take time and focus. Still, that doesn’t mean you can’t maintain some of your diet and exercise regimen until you get settled. Want fast food? Ask about the healthiest menu option. Don’t have time for your usual morning jog? Do a few stretches before you head to the coffee pot.

2012年7月23日星期一

Paddy Doherty to release an exercise DVD

Celebrity Big Brother star Paddy Doherty is reportedly to release a fitness DVD.

Celebrity Big Brother star Paddy Doherty is reportedly to release a fitness DVD.

The 53-year-old, who drinks up to 25 pints a day, is hoping to take on Davina McCall and Amy Childs in the workout market.

The bare-knuckle fighter rose to fame in the reality show Big Fat Gypsy Wedding.

He started his training for the DVD by shedding 10lbs at bootcamp last weekend.

Paddy even managed to do without alcohol for two days and went from 13st 12lb to 13st 2lb.

He is considering an offer from fellow Celebrity Big Brother star Sally Bercow to do the DVD together.

He told the Daily Star: "It would be good to do something that couples can work out together to.

"There is nothing out there for a man and his woman to do together. I'm not sure about wearing any of that Lycra nonsense, though."

Paddy went to the 'No Carbs Before Marbs' bootcamp in Essex and admitted that it was a challenge.

He was banned from drinks all weekend, had to eat healthy salads, and undertake strenuous exercise.

He joked with the rest of participants at bootcamp: "I'm walking like John Wayne, the workouts have been so tough."

The bootcamp is run by former Only Way Is Essex star Ellie Redman, who came up with the 'No Carbs Before Marbs' catchphrase.

Paddy's spokeswoman said: "He would love to film a fitness video for couples, so watch this space."

2012年7月17日星期二

Home Workout DVD Programs - Which is the Best?

Aerobics, kickboxing, Pilates, yoga - there are so many home workout DVD programs it is difficult to determine which program is the best. Perhaps there is not just one. Perhaps there are many. The best depends on what you need, what you enjoy and what produces results for you.

Having a home workout DVD program is convenient. You can work out on your own schedule. For instance, if you can't make it to the gym or decide you'd rather not get a membership, you can still benefit from exercise. Watch out for the programs and DVD exercises that do work through. Don't be tricked by gimmicks and get fit quick programs. The best DVD provide results and focuses on keeping you healthy.

Some of the top home workout DVD programs include Tae Bo, the 10-Minute Trainer and P90x. The 10-Minute Trainer is a quick program that gets results. It is perfect to help keep you motivated to work out even if time it tight. Tae Bo is an exercise featuring kicking and punching. It keeps you moving as you work your whole body. P90X is not only effective and aggressive, but easy to pick up. As a 90-day workout it is designed for an hour a day session as you work with dumbbells and resistance bands.

Home workout DVD programs are popular not just because they keep you out of the gym and give you freedom. These programs are popular because they get results for you. It is just important to find what you the one that fits you and one that doesn't require a lot of equipment. Simple is best because you just focus on getting fit. The best programs guide you to do the exercises correctly and often include nutrition guides. You are in charge of your program, but you have guidance to keep you on the right path.

2012年7月16日星期一

Exercise at Home Cheaply

Working out in a public gym is not for everybody. No worries because you can still exercise at home, and get great results for a lot less money than a health club membership.

A public gym is not a prerequisite for achieving excellent fitness program results. The fact is you can get as good, or even better workouts in the comfort of your own home without having to purchase all the equipment found in public facilities.

There are many reasons you would want to workout at home. First off, it can be extremely inexpensive, convenient, and a huge time savor. Also, privacy is a major attraction.

Let's face it, time is a factor these days. A great way to save time is by working out at home. You are then effectively saving time on the drive, and avoiding the wait between machines.

So do you need a huge home gym to enjoy results? The answer is no! As a matter of fact, you can exercise at home for a ridiculously small investment, even in your living room. No, you don't need a basement full of individual station machines in order to positively change your body. Most people can get away with using a theraband, dumbells, and their own body weight in order to get an effective workout.

Such exercises as squats, lunges, stair climbing, and pushups are a few movements you can do. So forget all the expensive equipment! You should be able to invest less than $100, and have a great home gym.

Here is what I recommend:

1) A couple of sets of dumbells.

2) A theraband for resistance.

3) A Swiss ball.

Surprise! In addition to your bodyweight, that is all you really need to get great fitness program results.

The other aspect of exercise at home is setting yourself up for a positive experience. I recommend designating a specific area where you are going to do your exercises. This area should be a place where you will not be disturbed. You should also carefully plan your exercise program prior to starting, and schedule your workouts on your calendar to maintain consistency.

Exercising in a local gym, or health club is not necessary for achieving excellent fitness program results. I'm sure you now realize that it is very effective, efficient, and inexpensive to exercise at home. So designate your home fitness area, and get moving.

2012年7月15日星期日

Exercise - A Good Approach To Losing Weight

Exercise is a very good option or approach to losing weight, but untortunately some weight loss patients do not attach any importance to this option. They do not seem to appreciate this method. However, for one to embark on this method i.e. exercises, it is advisable to draw-up a plan which should serve as a guide to be followed strictly.

Losing weight involves burning off calories in your body. In other words, it means bringing about calorie deficit in your body. Reducing food intake or staying away from food have been some of the methods applied by some individuals to trim down their body calories. It should, however, be realized that before thinking of reducing your food intake, you should first of all determine your current weight and how many kilograms of body weight you really want to shed. Many persons feel that it is not appropriate to take three meals a day whilst some have completely stopped eating, believing that it is the proper way of reducing calories in their bodies. What they fail to realize, however, is that you can burn off calories and at the same time have your normal meal intake by applying the exercise option.

Instead of shedding your calorie intake by limiting the amount of food you eat, you can adopt the exercise option. When you do various exercises, of course, you gradually burn off the "undesired" calories in your system. If you have a specific plan to reduce a particular amount of kilogram weight - say, 25 to 30 kilograms, then think of exercises or work-outs.

There are limitless numbers of ways that you can use to exercise your body to help you trim down that weight. Timothy Church, MD, MPH, PhD, a Professor at Pennington Biomedical Research Center in Baton Rouge, LA, posited that the best exercise to lose weight is the exercise you can do yourself. What type of exercise can you do yourself? Running, for example, is one exercise you can do yourself. You can set a goal of running some reasonable distance or walking at a fast pace for between 30 minutes and one hour or work-out on an exercise bike. These exercises are real calories burners and you can use them especially if you are not lazy.

Other ways of exercising your body include: going to your local gyms or fitness centers. Some fitness centers have made it easy for those who want to use their facilities. They have plans for those who want to exercise their bodies before work, during break hours and even after work, so, you can arrange to exercise yourself at any time convenient to you. Although there are some centers that charge exhorbitant fees because of the type of facilities they have, yet there are others whose fees are quite affordable. But if you have a meager budget and would not like to dip your hands in your limited finances, then you can go for a walk. If you are one who works in an office that uses elevators, you can ignore the elevator and use the stairs.

Besides, you may also wish to find an exercise partner who can work-out with you, even if it means walking around a shopping mall. In the process, you will find yourself making a new friend. With an exercise partner, you can easily follow strictly your weight loss plans and that will help tremendously in actualizing your weight reduction goals. If you are really serious about losing weight, the exercise option is one to consider.

2012年7月13日星期五

Cardio and Weight Loss

Cardio is a great ally in the difficult task of weight loss. If somebody wants to lose weight, he or she probably has a weight which is above the recommended healthy level. And being overweight is not healthy at all. Being overweight can cause many problems and one of those problems is heart related problems.

Similarly, being under the recommended healthy weight is not good for you. If you stay in any of these dangerous weight zones for too long, many problems may occur. This is because we have to maintain our weight between the normal values as well as practicing physical exercises to keep our bodies functioning and healthy.

Excessive body weight can cause heart problems. Like a car needs its engine, we need our heart. With this in mind, we therefore need to protect our heart and avoid unhealthy habits that may affect our health. Additionally, physical exercise will maintain our health as well as our heart.

We can even find some of the best cardio for weight loss in order to reduce our weight in a healthy way on the internet and by practicing cardio exercises we will be helping our heart and our body.

There are some of the best cardio exercises for losing weight:

Swimming: swimming is a very good cardio exercise in order to lose weight and to keep you healthy. Swimming allows you to exercise your entire body and it is an excellent way to lose weight. Swimming is among the best cardio for weight loss. Additionally, this type of physical exercise doesn't cause any injury relating bones or joints, because you will be exercising in the water with reduced resistance.

Running: You don't need any kind of special equipment for this exercise, however you will need a good pair of trainers in order to prevent any kind of damage to your bones or joints. Also, you will need comfortable clothes so you can move without any problem. Running will help you losing weight by burning calories, though of course you can't run only five or ten minutes - you will have to run around half an hour each time. A good tip is to listen to music or run with someone else as this will help you keep motivated to run further even if you are tired.

Cycling: By cycling at least thirty minutes a day you will improve your endurance and lose weight. Cycling is a very simple activity and an effective exercise to lose weight. Additionally, you can practice this exercise by going to work or school by bicycle. You just have to be creative and find the best way to incorporate your best cardio for weight loss exercises in your day to day activities.

These are only three of the best cardio for weight loss exercises that you can undertake in order to be healthier, to lose weight and to improve your physical skills such as endurance and strength.

2012年7月11日星期三

Increasing the Success of a Home Workout Program by Setting the Right Goals

Everyone who starts a home workout program has the same goal of becoming trim and fit. There is one significant difference with this goal, however, that makes all the difference between reaching that goal and giving up. If you want to keep your workout videos off the shelf and reach your goal once and for all, set a series of short-term goals you will be determined to achieve.

Establish An Objective With Progress You Can Track

Sometimes, even the smaller goals can seem like a long way away. To keep up your drive and determination, make all of your goals something that you can measure and record. This way, you can delight in your achievement and visually see the benefits of using your chosen home workout program.

Set a specific weight goal and measure it by standing on a scale. You can also set a size target and use a measuring tape to track your progress. You can then keep these measurements in a notebook or in a place you see all of the time like your refrigerator for example.

Set A Series of Precise Short-Term Goals

The only way to reach a goal with a home workout program is to know exactly what that goal is and how you plan to get there. To start, make sure your overall objective has a tangible and definite end. Then, take this large goal and break it into manageable pieces by setting specific short-range goals. This allows you to realize the progress you have made and will have a specific end to look forward too. For example, set a final goal of 70 lbs lighter. Then, you can divide this into a series of seven goals of ten pounds each.

Make Realistic Targets

Setting a target that is virtually impossible to achieve is like entering a race with no finish line; if you know you will never make it to the end, there isn't much point in trying. Setting an unachievable goal when using a home workout program can also have negative effects on your health and your body. If you have a final target of 70lbs, for instance, you will need more than a month to get there.

Give Tempting Rewards

Although reaching a goal is a great reward all on its own, give yourself an extra reward that will make it extremely hard to put down the workout videos and give up on your home workout program. This could be anything from dinner in your favorite restaurant or one of your favorite activities that you do not get to enjoy often. A good reward will give you an extra boost to help keep you motivated until you reach the next milestone.

Just like many group fitness membership programs, workout videos come with a fitness coach to keep you motivated, except it is you instead of someone else. This is fantastic because it allows you to set short-term goals that suit your lifestyle and personality perfectly. By making these goals specific, and sticking to your 10 minute trainer workouts, you will greatly increase your success with a home workout program.

2012年7月10日星期二

Have Fun Lifting and Shaping That Butt!

I do not know about you personally, but I do know a lot of people while trying to workout their butts are sick and tired of doing boring squats and floor exercises. Exercises that have no excitement to them. These exercises are hard to do and stay motivated to keep doing them. Especially the soreness that you get left with latter to deal with all for doing some boring exercises. This causes many people to quit in the adventure to get or keep there butt in great shape. Why not quit doing those boring exercises that will get you no where but soar and frustrated, and try something fun and exciting that will shape that butt and will leave you motivated to keep going? You can do this with Brazilian Butt Lift.

Brazilian Butt Lift takes all those boring exercises and turns them into a fun well motivating program that will keep you going. With a mix of cardio, dance, and other unique training methods designed specifically to target and work your butt from every angle. Plus, all those boring moves you already know how to do you will learn new ways to add in a little spunk and excitement to them. With Brazilian Butt Lift you will shape, slim down your butt and thighs, minus some inches in your hips, and have loads of fun while doing it.

So why is Brazilian Butt Lift so great and effective?

You will have so much fun with the workouts it is so upbeat, and the music is fun.
You will stay motivated to keep going to a nice butt, and any fitness goals.
You will see results with this program.
With the unique training methods you will feel your butt burn like never before. It triggers all of the main muscles in your butt and thighs that you would like to look great or keep looking great.
You will get all the support and tools necessary to keep you on track with this program.
Your butt will look great.
Brazilian Butt Lift, have fun, stay motivated, and get the butt into great shape or keep it in great shape. And, you can do this all in the comfort of your own home.

You will not find a more effective workout for your butt that is as fun as Brazilian Butt Lift. So no more boring squats or floor exercises. Get your butt or keep your butt in great shape with Brazilian Butt Lift, workout with a smile on your face.