Top 10 Ways to Lose Weight

belly-2354_1280There are many ways a person can lose weight without having to resort to a diet. Many times people will diet, and end up gaining weight back in the end. So this post is to inform you of the top 10 ways to lose weight in a healthy and effective weight. These techniques will ensure healthy weight management and long term effectiveness. Continue reading

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7 Safety Tips for Running Outdoors

Running Outdoors SafelyWith Spring here and Summer quickly approaching, many of us are taking our workouts outdoors. While there are many benefits to taking your workout outdoors, such as the aspect it’s free and you get a little vitamin D absorption  there are also some things many of us overlook which can make your run dangerous.

But with all the many benefits to running, we don’t want these dangers to scare you out of running, just be smart and use these tips to ensure you have a safe run! Here are 7 Safety Tips for Running Outdoors from Running.About.com, be sure to check out the whole article with their complete list. Continue reading

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Common Yoga Mistakes that Risk Your Health

yogaNew age no more! Yoga has become much more mainstream in recent years. With more people trying this discipline out, more people are making health-risking mistakes. Here are six mistakes to avoid during yoga.

 Forget to breathe – Deep and rhythmic breathing is one of the most important fundamentals in yoga. Deep breathing during your yoga moves helps oxygenate your muscles, keeps you relaxed and focused and increases your centered-ness. Many people who practice yoga get caught up in the moves and forget to breathe, while others struggle to take deep breaths during the exercise. If you’re having trouble breathing during yoga, take a step back from the difficulty of the exercises to re-center yourself.

Improper diet – You need to eat the right kind of foods before you hit the mat. Some things to look for are foods that offer hydration, fructose (for energy), vitamin C, and fiber. A few pre-yoga foods include apples, almonds, oatmeal, and lemonade diet powder.

 No focus – Yoga without focus is stretching. The best yoga sessions happen when you are fully engaged in the exercises and aren’t practicing on autopilot. If you find your mind wandering to your to-do list during your yoga session, chances are you need to mix it up a bit. Learn a new pose or take your session to a new area to get you back on the right track.

 You ignore your body – “No pain, no gain?” Not in yoga. Pain is nature’s way of telling you that your body has stretched too far. Yoga should be painless, and if you experience pain or pulling, you may be doing a pose the wrong way or performing above your skill level. Additionally, your body will tell you if you need a rest day or if you need to cut your session short. Pay attention to what your body is telling you; it will save you from injury and will also help you feel more connected and aware.

Follow your teacher to a tee – If you’re part of a yoga class, you might look to your teacher as a mentor and guru for your yoga sessions. It’s great to learn from and follow someone who knows the ins and outs of yoga, but following your teacher blindly can lead to injury. If you feel like your session is becoming too difficult, exercise your right to modify your poses; don’t’ feel like you have to imitate your instructor just to please him or her. Go at your own pace, and if your instructor is pushing you to do a pose you’re not comfortable doing, find a new instructor!

 Too much, too fast – Yoga is a great, low-impact exercise, but there is such a thing as too much of a good thing. Like with any exercise, your body needs time to rest between yoga sessions. Think of yoga in terms of strength training – if you plan to do sessions daily, alternate types of yoga or poses that alternate muscle groups in order to avoid overtaxing and injuring your body.

 Compete with others – You wouldn’t dream of competing with an Olympic runner or playing football with an NFL pro. Yoga has the same theory. Each person practicing a sport has a different skill level, and this is especially true in community yoga classes or classes taught at local gyms, where people with a variety of skill levels exercise together. Comparing yourself to others in the class gets in the way of your own journey for self-discovery, an important part of yoga, and keeps you from getting everything you can out of the discipline.

About the Author- Kennith Campbell is a personal training specializing in slideboard exercises. He enjoys sharing his passion for fitness and making the world a healthier place.

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Some Simple and Easy Outdoor Exercises

totally awesome Health experts recommend that people get at least 30 minutes of exercise per day. Studies have shown that regular exercise strengthens the heart, helps maintain a healthy body weight, and may reduce the risk of some forms of cancer. Additionally, regular exercise can also fight anxiety and depression. Sure, you can achieve all of the benefits inside, but why not take your fitness routine outdoors for a much needed change of pace?

 

Whether you are a seasoned exercise veteran, or someone looking to get started, some outdoor exercise might be just what you need to get the gears moving again. Check out some simple exercises that can really pack a punch!

 

 

Walking and Jogging

 

Walking is a simple exercise that almost anyone can do. It is fairly easy on the heart, joints and muscles, which makes it the ideal outdoor exercise for older people or new exercisers. All one needs to go walking is a good pair of athletic shoes! A 150 pound person who walks at a moderate pace can burn about 270 calories per hour. A 180 pound person can burn over 300 calories per hour. Take a walk around your neighborhood after dinner, or maybe take a trip to a nearby park for some trail walking.

 

Cycling

 

Cycling is not only a great exercise, but it can also be used as a method of transportation. A Saturday ride around town or in the country can provide many benefits physically, and can also be a great way to see the outdoors in a new light! Try hitting the streets alone, or maybe in a group for a nice fulfilling cruise.

 

Sports

 

During the summer months it is great to get a group together and stay active. Some organized sports are a great way to get together with friends, while also staying fit. Some great sports to play are tennis, soccer, football, or anything else that gets the blood pumping and the body moving!

 

Bad Weather?

 

Bad weather is a fact of life. Fortunately, you can still exercise at home and get in great shape! Home gym equipment such as treadmills and ellipticals can keep you in shape on those rainy days!

 

Walking, jogging, cycling and swimming are just a few of the many outdoor exercises that can help improve a person’s mental and physical health. Put down the remote and step outside!

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How To work out Biceps and triceps

workout your armsThe arms consist of three main areas – the biceps, triceps, and forearms. These arm muscles are involved in all exercises pertaining to the chest, shoulder and back. When we row, which is aimed at straightening the back; the biceps muscles are also exercised. Also when you do bench presses the triceps muscles are exercised along with the shoulder and back muscles. There are specific exercises designed for working out the biceps and triceps.

Exercises for Biceps

The biceps exercises are mostly done with barbells and dumbbells. Varying the dumbbell weights and positions will help to work out the biceps muscles. Some of the exercises designed for the biceps are :

  • Standing barbell curls
  • Standing dumbbell curls
  • Dumbbell hammer curls
  • Inclined dumbbell curls

The above exercises work out the biceps in conjunction with the forearms. Exercises that isolate and target the biceps are:

  • Preacher curls
  • Dumbbell concentration curls

These exercises help to effect intense workout in the biceps.

Exercises for Triceps

Triceps exercises are targeted on the chest muscles. The close grip bench press is a basic triceps exercise. Lying barbell extensions, triceps dumbbell extensions, triceps push down, triceps dumbbell kick backs and triceps bench dips are some of the exercises that target the muscles in the chest area.

You can do both biceps and triceps exercises together or separately, in case you feel that the shoulder muscles and forearms are stressed out. It is not necessary that you need equipment to work your biceps and triceps. They can be done even without weights. Using the floor and the walls, the edges and corners of your room you can easily work them out.

Home exercises to strengthen the biceps and triceps

Some of the easy to do at home exercises are: traditional pushups, close grip wall pushups, advanced bench dips and upward facing dog, which is an intensive yoga pose. A structured set of repetitive exercises will help to strengthen the arms. You need to take a break to rest your arms in between repetitions. For the exercises to be really effective, you need to step up the resistance gradually till you reach the highest intensity.

A number of exercises can be done at home, with or without weights, to help strengthen the arms. Callisthenic exercises refer to those that use your own body weight and you can do them anywhere. Common things that can be found around at home like wrist weights, resistance tubing, bands, or dumbbells can be used as resistance weights.

A good at home exercise for biceps is the biceps curls. In this exercise, the muscles are activated to pull the weights from bottom to top. Triceps extensions are the best way to work out triceps muscles at home. In this exercise, the weight is lifted over the head and rested on the lower neck. You need to hold on till the contraction. Chair dips; raising your body from the chair with the help of your arms strengthens the triceps muscles. Well toned biceps and triceps helps to have an attractive physique and make you noticeable in the crowd. Toned biceps and triceps are a necessity for those in the modeling profession.

Author Bio: Marguerite being a fitness enthusiast loves to blog on fitness and topics related to fitness. You can check out her latest post on How to lose belly fat on her website.

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How much does running cost?

Running

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Guest Post – Six Pack Workout

A six pack workout can really go fast and easy when you add a little music. My first exposure to any type of workout with music was the Chicken Fat Song, done in the 1960’a by Robert Preston of “Music Man” fame.  Don’t know to this day where my mom got it, but when her three overactive toddlers got too hyper, I think this song was the only thing that kept her sane.  For those of you who have never heard of it, this was a workout song that many schools in the 1960’s and 1970’s used to get students up on their feet and moving every day.  For some reason, until I just looked it up on You Tube, I had thought that Jack La Lane was the one who did it…hey, I was six-what did I know?

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Guest Post- How To Make Healthy Cakes and Cookies For Celebrations

Festivities will never be complete without celebration cakes in Perth. Joyous occasions such as birthdays and weddings will definitely need a lovely and scrumptious cake to top off the gastronomic feast made available in these memorable events. However, wouldn’t it be interesting if the dessert served in such occasions be healthy and not so fattening? What if desserts such as cookies and cakes be prepared in such a healthy way that it allows you to indulge and feast on it without worrying on putting on additional calories. That is definitely something you would wish for, right?

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Teach Me Thursday : De-stress with Yoga

Anyone use any of the tips from Getting Through Finals Week?! Hopefully they helped out a few of you! They can be used to help you get through any fatigued time though, not just finals! Try them out next time your feeling a little run down, which could be today… Thursday, so close to the weekend, yet the rest of the week is starting to catch up with you!

Great thing about Thursday though means another round of…..

TEACH ME THURSDAY! 

With all the talk of stressful time of getting through finals, made me think of the PERFECT workout for de-stressing… YOGA!

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Getting Through Finals Week

Did you all check out Weight Loss Coach Natasa’s Guest Post?! It was a good one, very interesting idea! I know I for one have that thought in my head if I could only lose these last few pounds, or only get rid of this giggle here, I would be so much happier! But we all know that is not the case! We need to make ourselves happier on the inside, before we can ever be happy with ourselves on the outside!

 

On to another note….Anyone else have finals going on this week?! Oh torture aren’t they! I know I can’t be the only one who likes to challenge myself to see how much studying I can fit into one week, when really we all knew this week was coming MONTHS ago!

So thus finals week= no sleep=lots of caffeine!

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