Womens Fitness

11 Ways to Enjoy the Holidays Without Ruining Your Fitness

Posted on 02. Dec, 2011 by admin.

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Whether you’re an experienced athlete or a diary of Joe, the season of Thanksgiving through New Year’s can wreak havoc on her waist and more. Rod Dixon, Director of the Los Angeles Marathon training, and Matt Mahowald, Nutrition Marathon Supplement Consultant Los Angeles and offer their tips for enjoying the holidays and holiday menus, without sabotaging your diet, exercise or workout routine.

1. Never presented to a party hungry or meal. Make sure you have a great breakfast and enjoy at least two good meals or snacks before the party. This will minimize the amount of overeating. For example, 12 almonds and an apple helps decrease appetite, so that when you reach that food does not overeat.

2. The most important drink during the holiday season is water. Water helps the body synthesize carbohydrates. Help with high and low blood sugar that come with desserts and sweets that are not normally in our diet.

3. If you are attending a party and drinking plan, consuming a total of eight to 10 oz of water, and a beverage of your choice. This will minimize the amount of alcohol you drink.

4. When eating appetizers or enjoy a meal potluck style, the best choices are vegetables, lean proteins and fruits. If you are appointed to bring a dish to a meeting, bring something healthy. You never know what’s going to be there for you, and it is important to have good options.

5. Fill your plate with modesty, and wait 30 minutes after you finish before returning for more. This allows the blood sugar and insulin levels to adjust. You may find that you are really hungry for the second plate.

6. Look at the dessert as a reward. Help yourself to a small part, and stop there.

7. A good cardiovascular workout two to three days after your holiday will help deplete excess storage of carbohydrates and fat that has risen during the holidays.

8. If possible, throw in two days more than 30 minutes of cardiovascular activity. Remember that walking is as good as a slow and easy on your body.

9. Consistency is the key to your exercise program. Do not let the holidays derailed by lack many days of your routine. Do not try to recover what you’ve missed by overtraining, only to return to your plan.

10. Remember it is a holiday, so you like. The next day, wake up and get right back to your eating and exercise plan.

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8 Holiday Fit Tips

Posted on 02. Dec, 2011 by admin.

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It’s so easy to get caught in the hustle and bustle of the season. Take the time to make sure it is full of energy and in the best game every day, and to make the most of this happy time of year.

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4 Yoga Poses for Runners

Posted on 02. Dec, 2011 by admin.

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As a teacher of yoga, runners often come to studies that seek relief of sore feet, knees, hips, hamstrings and painful. Over the years, I have seen runners with joint pain, back problems, muscle pulls, and reached the Class range and increased movement, agility, flexibility, lung capacity, endurance and strength.

Yoga has the ability to help us all better, better in terms of healing and rehabilitation, better in terms of strength and flexibility, better in terms of the elimination of pain, better in terms of balance, strength and control breathing. For runners, yoga does all this while reducing stress and help prevent injuries.

If you would like to integrate yoga into your routine of running, start with these four yoga poses for runners.

Happy Baby Pose

Happy Baby Pose gently opens the hip joint, extends to the inner groin and spine, calm the brain and helps relieve stress.

Instructions

Lie on your back, bend your knees to your chest and grab the outside of your feet with your hands. As you release inside shots of the hip, lower back feels his spread on the floor. Keep your feet on the knees. Keep them awake and alive. Keep his broad chest, neck and throat when they are relaxed. Stay for 30 seconds, breathing evenly.

Modification: If you are unable to foot, without distorting the spine, using a strap through the soles of the feet. Doing so will allow you to pay more attention to the opening shots of the hip and breathe more easily.

Reclining leg stretch

Reclining Leg Stretch offers a safe stretch hamstrings, provides more freedom to the back, pelvis and hips. It can help relieve the discomfort of plantar fasciitis.

Instructions

Lie on your back with your legs together. Extend both legs with heels force. Keep the left leg a tunnel in the ground as bend your right knee and draw on your chest. Place a strap around the arch of right foot and drop the strap in both hands.

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5 Tips to Strengthen Your Core

Posted on 02. Dec, 2011 by admin.

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The perfect feel may even be an elusive achievement. Perhaps you’ve learned to do in elementary school, when you could knock out 60 or more in a minute. Never mind that her hips were flying off the ground all the time.

Or maybe take the easy way out and opt for the fashion team to “help” in core strengthening exercises. Though brilliant toys are fun, not replace old-fashioned hard work. The conclusion is that most people do not really understand the proper technique to do a squat.

Let’s get one thing straight, there is more than just your core abs. Its core is formed by a group of muscles located in the abdominal muscles, back, hips, and hamstrings. These muscles are the connection between the upper and lower body, and help you stand and resist the force or impact. If you sit reading this article, consider going through the motions stand, sit, stand back, take a few steps and open the door. None of this is possible without your core muscles and are used in almost everything you do. So it’s important to keep muscles strong.

A feel is a great way to strengthen your core, in this case is the correct way to do this:

1. Begin by lying flat on the floor. You can use a padded mat, if you want. Bend the legs to the knee, keeping your feet on the ground in a line with your hips.

2. Place your hands behind your head. You can interlace your fingers if you like, or just set your hands on both sides of his head. Do what is comfortable for you.

3. Engage your abs, ie tighten the muscles enough to feel some resistance. Inhale.

4. Exhale as you bend the upper body and then the bottom of the earth toward the knees.

5. Roll down to the ground and breathing, with your lower back touches the ground first and then his upper body.

That’s it. One can feel like a simple exercise, but very effective, but only when done correctly.

Here are some tips to help you stay safe and avoid injury:

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3 Reasons to Use a Workout Schedule

Posted on 02. Dec, 2011 by admin.

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The use of an exercise program may be the decisive factor in the formula for weight loss success. While any exercise is certainly better than none at all, to see the results largely depends on the consistency, frequency and efficiency.

Consistency

Life goes on sometimes quite unpredictable, but always for work or for medical appointments. Unless you schedule your workouts in the same way that you can fall off the wagon exercise sooner rather than later, because simply “being busy”.

Achieve your weight loss goals requires an ongoing effort. A random walk around the block may temporarily relieve his guilty conscience, but it certainly does not melt stubborn belly fat. Choose days and times for physical activity and stick to them. Before you know it will be holding the stones mile gradual progress.

Frequency

While it is important to adapt to your training schedule around your other obligations, that can not wait to get a six pack of abs do ten once a week. If you are serious about losing weight or tone up, have to be realistic and make a sufficient effort to make it happen. Working less than three times a week could help with weight maintenance, but in order to keep your metabolism in over-drive to commit to working in a minimum of four to six days a week.

Efficiency

Science has come a long way, even in the fields of exercise and weight loss. Instead of wasting time with boring workouts, which do not produce the desired results, can now take advantage of the formulas tested. The mastermind behind the sculpture of fitness hot Hollywood bodies have found it possible to achieve dramatic results in a short period of time without plastic surgery. Customers had to adjust the frequency of training, the intensity and nutrition to achieve their best results.

While the basic equation of weight loss is equal to the reduction of calories consumed fewer calories burned still applies, perfect timing, intensity and frequency of training can accelerate results. But do not worry, you do not have to calculate these factors alone. There are plenty of effective training programs available that have the guess work out of successful training. The highly acclaimed P90X and training programs of madness by Beachbody

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Yoga vs. Weight Lifting: What’s Right for You?

Posted on 02. Dec, 2011 by admin.

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Maybe you’re a gym rat who loves to lift weights, or a sports fan who participate in leagues, or a cardio queen who can not get enough of the tape, or yoga classes. But what is best for your psychological health? In the first long-term study of its kind, researchers at the University School of Public Health George Washington, compared the psychological health benefits of cardio and strength of traditional yoga to see how they fit trainingto.

Research and Results

Researchers led by Brittanie DeChino surveyed 163 participants, who were long-term practitioners of yoga or exercise routines. The surveys collected information on anxiety, depression, coping, attention, perception of stress, joint pain, headaches and other health problems.

In general, both groups had very similar scores related to anxiety and depression, which confirms what researchers have long known to be true-that exercise can help prevent these two conditions. However, yoga practitioners have greater awareness and coping skills and less perceived stress than regular athletes. Yoga practitioners also reported fewer headaches and less joint pain.

The carrying

This study examined more closely the psychological benefits of exercise non-health benefits such as cardiovascular health and muscle strength. So you do not want to get rid of your session in the gym at the moment.

But if you find that your stress levels are beginning to peak and is experiencing tension headaches as a result, it may be time to expand your exercise routine that includes yoga. It does take some getting used to if you are more inclined to the strong training, but you may be surprised how much you start to look forward to your routine contemplative.

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30-Minute Holiday Workouts

Posted on 02. Dec, 2011 by admin.

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Do you have time to go to the gym during the holidays, but not a lot of time to spend there? These 30 minute workouts a long way vacation to make your time count of the most high-intensity intervals using a combination of both cardio equipment and total body movements. Keep short intervals means that you can maintain its high intensity. High-intensity intervals allow you to maintain or improve your cardiovascular fitness and muscular system, with only a minimum investment of your precious time.

Each of the following exercises can be done in less than 30 minutes and can work your body from head to toe, inside and outside

Each training session is divided into the following segments:

Total Body Warm-up (five minutes)
Challenge Length (12 minutes)
Cardio Challenge (12 minutes)
Recovery (one minute)

The total of the heating

6 x 90/90 stretch

5 x Glute Bridge

5 x elbow rapid progress in the vamp

5 x Hand Walking

6 foot x T

1 x one minute pillar supporting the bridge

The challenge of whole body

The challenge includes the following five basic elements:

1. A push stroke upper body (eg shoulder press or push up)

2. An upper body pulling movement (eg an arm or a row of up to extraction)

3. A lower body pushing movement (examples: squats or lunges a)

4. A lower body pulling movement (eg, leg curl physioball)

5. A rotation (for example: 90/90 or turn Physioball Russian)

As an exercise, do 30 seconds of work and the recovery of 30 seconds. Repeat the exercise two to five.

After doing the five movements take a minute to recover and then repeat the game. If you feel you need more rest, do 15 seconds of work and take 45 seconds rest between exercises. If you feel you need less sleep, do 45 seconds of work with only 15 seconds rest between exercises.

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Yoga With Your Dog

Posted on 02. Dec, 2011 by admin.

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Dogs are very in tune with your energy. It is instinctive for your dog to read your energy. Who were born deaf and blind, to learn the smell of his mother and respond to the energy around you. Have you noticed when you are stressed, your dog seems stressed or anxious, too? Or when something exciting is happening, they have a lot of energy? The dogs respond to the environment around them. When something is wrong, they tend to be able to sense that and act accordingly.

One way to keep calm dog is doing yoga and focus on slowing the breath and mind. Many people ask us “how the dogs do yoga,” and our answer is very simple, do not. The people in the yoga class and their dogs by their side all the time.

Fido You can incorporate some of the poses and massage them a little dog in class. Yoga with your dog has to do with the comfort of your dog and going out during class. Even heralds the beginning of the class is calm once we focus on our breath and calm our minds. Dogs read our energy and, in turn rest.

Each class begins with a brief tour with the positions of standing in the way. The dogs get to the bathroom and a little energy. Seated yoga portion is a half-hour, 40 minutes tops, as it is about all most dogs can handle and at least one in the class becomes restless.

The key is to stay calm and not speak or show any energy during class or excited dog going to read it and they in turn start getting excited. Your dog will be happy to spend time with you and not being at home while you are in a yoga studio covered. A happy dog is a happy owner.

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4 Airplane Yoga Poses

Posted on 02. Dec, 2011 by admin.

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Let’s cut to the chase, if you fly first class seat feels cramped and there’s nowhere to go. Not to mention, sitting for long periods of time can make a number of things to your body. You may experience stiffness in the back, hips tight, sore neck, shoulders hunched and more. And while you’re on a plane, it is difficult to get up and walk around to relax the muscles and joints to realign.

You may think it’s impossible to get a decent stretch while you’re on a plane, but it is not true. Just think outside the box.

Here are four yoga postures you can do in your seat to stretch your body, strengthen muscles and get blood circulating.

First, work on yoga breathing. The yoga breathing (pranayama) will ease the mind and body anxiety that can find and work at its core.

Ujjayi Pranayama – Breathing Ocean

The reason is considered the ocean breathing yoga breathing is due to inhaling and exhaling imitate the sound of the sea. Take a deep breath through your nose, chest and allow your heart to fill with air. On the exhale, lips are sealed and the throat is a little restricted the creation of a small whistle.

Apply the same tone in your inhaler and continue to constrict the throat of the loop. Soon you will notice the sound of the ocean. This breath will allow your body to relax, ease your mind and strengthen your core.

Ujjayi breathing Continue the practice of yoga in his chair. (If you’re worried that it might sound strange, not the aircraft engine drown out the sound and the majority of passengers using headphones too). So breathe in.

Yoga Poses plane

Note these are all done in his seat, so these positions have small alterations in original pose.

Garuda-asana – Eagle Arms

Benefits: Strengthens the legs, improves balance and spreads to the shoulders.

Keep your feet flat and your back straight.
Lift the right knee 90 degrees.
Cross the right thigh with his left. Try connecting your right foot around your left calf. Over time it becomes easier.
Bring your arms out in front of you (care not to hit the person sitting next to you) and cross your right arm under the left. Bring the hands to play.
Lift the elbows up and make sure your shoulders stay down.
Hold for a minute and repeat on the other side.

Sucirandhrasana – Figure Four

Benefits: Stretches the hips and inner thighs