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Fix Bad Posture

To fix bad posture one of the number one methods is to just stand up straight. That’s right what your mom has been telling you is the best way overall. If you practice sitting and standing straight all day everyday for 30 days; I promise you will be shocked by the results. Your posture will dramatically improve.

To find your normal posture take your shoulders and bring them all the way up and back and then let them hang down. This is your normal posture and a great way to work on shoulder protraction.

Shoulder protraction is caused by a tight chest, tight lats, and a weak upper back (rhomboids). The way how to fix bad posture problem would be working to strengthen the rhomboids twice as much as the chest and lats.

Exercises such as barbell rows and reverse cable flies will greatly help you fix your weak rhomboids. Also spending a lot of time actively and statically stretching the chest and the lats to relieve some of the tightness.

A great chest stretch

Improve Lean Muscle Mass Gain

To do this successfully, you will need two things…

  1. A fitness program providing an overloading stimulus.
  2. A diet plan providing a few more calories than you need to maintain your body weight.

Get these in order, and you will be on track to building lean muscle mass. This said, there are a few things you can do to take your results to a whole new level. Let us go over what these are so you can maximize your results…

1. Time Your Carbohydrate Intake. When it comes to adding carbohydrates to your diet plan, add them before and especially after your workout period. This is when your body is most likely to use those carbs. Eat them at other points in the day, and you may find you are putting on more body fat and less lean muscle as you are not maximizing your nutrient window.

Around 50% of your total carb intake for the day should come in the meal before your workout, your post-workout shake, as well as your

Tricks to Burn Extra Calories

1. Dance – Join aerobics classes near you or simply tune in to a workout playlist in your favorite music app and have some dance at home. Shake your body for one hour. You will burn up to 300 calories.

2. Walk – Avoid sitting down at one place for longer and take some walk. Have a brisk walk for an hour and 21 minutes to burn 303 calories. Seems boring? Split it up into five 20-minute quick sessions throughout the day. Walk your dog, walk to work, or exercise your legs on treadmill.

3. Stand up – Have desk job? Be sure to stand for a total of 2 hours and 20 minutes throughout a day to burn 303 calories.

4. Clean up – Scrub, mop, setup furniture, vacuum, and de-clutter your space to keep your home in excellent condition to burn 301 calories within an hour and half.

5. Keep running – Go out with your dog or kids, play soccer, or just run around for 34 minutes to burn 308 calories.

Exercise For Energy and Vitality

One of the most important factors that I always stress to people is to think about their workouts in the long-term. For instance, my idea of working out is for life, not a thirty-day quick fix. I want to be able to move my body and stay strong my entire life and the best way to do that is to think of the long-term benefits of working out.

I am not trying to lose thirty pounds under any kind of time frame, I am not trying to push myself to the limit in every workout, I am simply focusing my energy into the movements that I perform each day and reach a rep goal – I have a rep goal for every workout.

If you are focused on losing weight and you want to lose say ten pounds in the next thirty days then this puts an enormous amount of pressure on you, you will feel stressed when it comes to your diet and your workout because you know if you get it wrong then you won’t reach your goal.

It is so much better to lose that weight over a longer period of time.

Do Planks Daily

1. Mental Clarity and Focus

Yes! You will become mentally stronger as you add planks to your daily routine. It’s hard to hold a plank and think about a lot of other things. The pain from holding your body off the ground takes 100 percent of your mental attention. This allows you to clear your head of unwanted thoughts, stress from work, what to cook for dinner, and the list goes on. Even if you held a plank for 1 min every day, that’s 352 minutes of mental therapy a year.

2. Lengthen your Muscles

Since most people find themselves sitting for prolong periods of time due to work or lifestyle, the plank is a great exercise to lengthen your muscles from sitting. Tight hip flexors, rounded shoulders, and low back problems are all linked to sitting too much. Holding a plank will put your body in a position that extends the hips, promotes shoulder stability, and it can produce a stronger lower back. These reasons are more than enough to add planks to your life daily.

3. Location, Location, Location

While the plank can be done by anyone, it can also be

Stay Properly Hydrated

Simply put, 60-70% of your body is nothing but WATER – and this includes muscles, tendons, digestive system, everything.

You are constantly losing water through dehydration, sweating (especially if you train hard) and other bodily functions – and you need to make sure you replace the water lost on a regular basis, else your body just won’t function at an optimal level, regardless of how well you treat it otherwise.

Lack of water can affect you in many different ways. When it comes to training, a dehydrated person will never be able to achieve the same results as he would with proper hydration.

Symptoms of dehydration include sluggishness, not being able to recover well enough from your workouts, persistent headaches and much more. The exact symptoms will vary from individual to individual, but the root cause remains the same.

Despite the barrage of sports drinks, “post workout” recovery drinks etc out there, pure water is still and by far is the very best choice to stay well hydrated.

I recommend (as most medical experts do) drinking AT LEAST 8 glasses of pure water a day. This is simple enough to do, but you’d

Kettlebell Training

Before we dive too deep into an explanation of how to set the most effective tempo for strength gains, it’s important to get an understanding of how tempo is measured in these cases. There are various tempos, so it’s important to know what the numbers really mean. In the case of 1010, the first number defines the amount of time spent in the eccentric phase, or the “relaxing” phase of the exercise. The 0 indicates the amount of time spent pausing after the relaxation phase. The third digit signifies the length of time spent in the concentric phase, or the phase in which the muscle being exercised is flexed. The final digit signifies the amount of time spent pausing after the concentric phase. To help visualize this, in a pushup, the eccentric phase is bending your arms and lowering yourself toward the ground, and the concentric phase is pushing yourself back up. So, at a 1010 tempo, one second is spent going down, then one second is spent going up, with no pauses before or after either of these motions. For a 4010 tempo, 4 seconds are spent bending the arms and going down toward the ground, and

Recovery Spin

I started away from the house and left the sub division and onto the bike path. As I made my way down I climbed landscaping boulders and rolled over small snow hills that are left over from winter… oh wait, it’s still winter! Anyway, I was having a great time on the bike, as recovery days should be. I made my way over the bridge that crosses a section of the lake I live by and proceeded to leave the bike path for pedestrians walking their dogs and themselves. Occasionally I would hit a nice rock garden that the fat bike would completely absorb.

Up ahead I notice a significant snow hill at the end of a parking lot, it was in the shade so I figured I would give it a go, and it ended up being awesome! I made it up two snow peaks and back down to the parking lot. As I approached the other end of the parking lot I noticed another snow pile, this time out in the open and in the sun, I inspected the back side to make sure there was not a big drop off. I still had a

Improving Physical Fitness at Home

Inspiration and Motivation Can Change You

Most of us feel lethargic throughout the day, especially when asked to do some hard work this is because of lack of physical activity and motivation that slow down our metabolic rate. Have you noticed that sportsmen look so smart and energetic than average people? I suggest you to select an iconic power sport personal and admire his or her talent. The concept of staying fit and fine doesn’t necessarily mean that you have to regularly visit the gym. Practically there are hundreds of ways to stay evergreen like a sport man.

Walk Like an Ostrich

Twenty first century surprised us offering big tummy and polished hairless head. No matter how huge you are, wake up in the morning and start walking as far as you can. Do not forget to use a pedometer that can count your steps and can say the distance you covered. Please do not move like a tortoise chatting with your friends. Walk as fast as possible until you feel a big drop of sweat hanging on the edge of your nose. But if you already developed any sort of cardiac disease, do not

Healthy Living

The basics. You move, you sweat, you burn fat, and do good things for your body. That’s it in a nutshell. Going a bit deeper, exercise is an activity that engages various complex units in your body. Think about the skeletal system; more than 200 bones providing structure to your body. Tied to these bones are muscles, and between them lie tendons. Ligaments link the bones together.

To enable any physical movement, muscles need to be activated. Intracellular reactions occurring in less than a millisecond allow muscles to contract, bringing bones together or moving them apart. The point of all this has to do with calories or energy expenditure.

The Calories. Exercising burns calories: it is a vehicle for expending energy.

Exercise is the best way to keep your body in great shape – literally and figuratively. Not only does it help with weight control but it also offers a multitude of benefits. Exercise increases your body’s ability to fight and prevent disease: this suggests activity has always been a prerequisite for stable health.

Fitness. Generally speaking, physical activity elevates your fitness. Your body, with its flexible nature, becomes stronger and more efficient when

Get A Bigger Butt

1.) Change your walk. Stand and sit straight with your shoulders square and your head raised. Keep your abs contracted and your pelvis in a neutral position. This will not only make your butt more prominent, but it’ll also slim your torso a bit and make your chest look bigger.

2.) Butt Bridges. Lie on your back with your knees bent and your arms at your sides. Lift your butt toward the ceiling, then lower it. Do 3 sets of 10 repetitions.

3.) Squats. Stand erect with your feet about shoulder width apart and your arms extended in front of you. Bend your knees to a ninety degree angle with your back straight, then rise back up

4.) Lunges. Stand erect with your feet about shoulder width apart. Bend one leg behind you and the other leg in front of you.

5.) Do kick backs. Stand on one leg. With the leg that is free off the ground, kick it back until you see your butt squeeze into a bubble

Need New Exercise Program

You can have

  • goals
  • you can be consistent
  • and you can have compassion for yourself.

Now, why those three things?

1. Because if you don’t have goals to start off with, you don’t know what you’re trying for.

So when you go out and you start to work out or you have to make changes in your life, if your changes aren’t dedicated towards something they’re just random acts of movement or activity. When you’re really specific with what you want to do so you achieve your goals. It’s like having a map when you drive. It are going somewhere you have never been before you want to use a map to choose the best route.

2. Then you want to be consistent.

It’s like any other goal in life, right? You have to be consistent in your workouts, in your new sleeping habits, your water, your food, right? You can’t just do it here and there and expect the result. It you were trying to start a business from scratch and you only worked a couple random days a week. Or if when you got to work you just did “busy” work that

About Sit and Keep Fit

Gym balls have many uses. You may have used one in a health club. Alternatively, your physiotherapist may have shown you how to use one to improve your balance, or to strengthen some muscles.

A gym ball can also be used in place of a chair. There are many reasons why you may consider this. Some of the main ones are listed below:

• To alleviate back pain.

• To improve posture.

• To stop slouching.

• To have a comfortable seat.

• To strengthen leg muscles.

• To continually challenge the physique.

• To keep you alert.

• To benefit from various physical improvements simultaneously.

• To engage several muscles, including the abdominal ones.

• To reduce pressure.

As has become evident, sitting on a gym ball makes a great alternative to a chair at home, or in the office environment.

Keep safety in mind. Use shoes that are flat, and do not slip. Hi heels are a no, no when balancing on a gym ball.

The Benefits of Alternative Seating

In addition to the benefits that have already been mentioned, your

Improve Squat Game

1. Breathe Properly. Breathing correctly is key to a good squat. If you do not breathe properly, you are not going to get the results you are looking for.

Take a deep breath in at the start of the movement, hold your breath all the way down through to the bottom and then exhale as you press the weight back up. It is the intra-abdominal pressure at the bottom of the squat which will help you get out of the hole.

2. Keep Your Back Tight. Next, it is also a good idea to keep your back tight throughout the lift. As you set up for the squat, placing the bar across your shoulders tightens up your back. You can do this by thinking of getting your elbows to touch your lats. This simple thought process should help you squeeze your back, tightening it up and preparing your body to lift the load.

If your back is too loose, you will find you lose your power as you go through the movement.

3. Do Heavy Quad Work. It is also a good idea to do some heavy quad work as part of your workout

Exercise to Stay in Shape

There are many ways of achieving this ideal, one of which is to exercise in the gym, or at home. The Wonder Core Smart is known to show the best results when used in combination with a diet or proper eating plan. Therefore, for best results, always make sure you stick to a routine as worked out by a doctor or dietician when you use this machine.

It is maintained that when one follows a proper regimen and exercises regularly, body fat will drop and that beautiful six-pick will be within reach. It is not, it is emphasised, a wonder cure, not an overnight miracle, for overweight people. Regular exercise is the answer.

What makes this exercise machine so attractive for many is the fact that it can be used in the privacy in your home. People who have bought the Wonder Core Smart report that the fact that you don’t have to wait in queues at the gym to exercise is a great consideration. Reports also suggest success at reaching goals in terms of firming up muscles, losing some weight and regaining a more youthful shape.

Most clients who have bought the machine remark

Fun in Your Fitness

I can hear you now. “But I work full-time & I’ve got kids. By the time I pick them up and get them home & worry about the homework, worry about the dinner, worry about the bath, and get them to bed, I don’t have time for exercise.”

Well let’s break that down.

First of all, any type of movement is better than no movement at all. So whether you go to a gym for a fitness class or treadmill doesn’t really matter.

During your work day how many ways can you find to move? Think about your physical environment. Are there opportunities to take the stairs, rather than an elevator or escalator? What about parking lots? Do you park as close to the entrance as possible or as far away as possible? What about when you go out for lunch? Do you take a walk after you eat? What about when you have meetings at work? Can any of these be converted to walking meetings? What about when you have to make a phone call for work? Do you stand while you speak? For those of you in sales or customer service this idea

Jumping Rope Exercise

Of all the physical fitness alternatives around, rope jumping is still one of the most cost effective. Even a high-grade physical fitness jump rope is just $20. However, great ropes could acquire for as low as $3. The rope should be appropriate and quality rope. It usually made of nylon row or cotton, PVC, plastic beads or leather. And, depending upon the surface area, you get on a rope. The weighted jump rope is the best rope for jumping exercise. The weight on the handles offers you an extra workout for the upper body.

You can exercise at any place like, on the beach, on boats, on top of mountains as well as in the dark. Until you reside in a hobbit hole, you can discover an area to jump rope. Before jumping, you have to know the basic requirement for jumping rope exercise. Adjust the rope by stepping and holding on the rope. The runners have to divaricate it over for high-end foot wears choose cross training shoe that should properly fit. The surface area for exercise is vital. Should not jump on grass, concrete, carpet or asphalt. It may grab your shoe and might twist

Motivate Yourself To Exercise

1. Remind yourself how good you feel after a workout. Whether it’s the feel of your heart pumping, a runner’s high or the feeling of accomplishment, you always feel better after exercising.
2. Reward yourself. Allow yourself a treat after a workout. It doesn’t have to be something unhealthy. It could be a delicious protein shake or a healthy salad with shrimp and avocado. The thought of that delicious treat will not only get you out the door, it will make you work out a little bit harder too!
3. Put on a cute exercise outfit. When you look good, you feel good. If you don’t have a cute outfit reward yourself with a shopping trip. You’ll feel great as you try on the tight workout clothes after dropping a few pounds.
4. Do something you enjoy. The options are endless. If you absolutely hate running find something else. Try a yoga class or Pilates. If the you don’t like group classes and prefer working out at home, try a YouTube video. Let’s face it, if you hate it, you’re not going to do it. So find something that’s fun.
5. Visualize your goal. If it’s that bikini

Hydrotherapy

1. Speeds muscle recovery before and after practice
2. Provides safe rehabilitation following injury
3. Creates a safe environment for training and conditioning during recovery
4. Minimizes joint stress during training
5. Minimizes muscle soreness, pain, and recovery time
6. Allows for treatment programs to begin sooner than land-based therapy
7. Delivers intense workouts without risking injury

COMPONENTS OF SUCCESSFUL HYDROTHERAPY SPACES
Successful aquatic therapy rooms are dedicated spaces that contain specific hydrotherapy equipment. This equipment can include whirlpools, plunge pools, water current therapy pools, or full-sized swimming pools. Here are reasons to include hydrotherapy pools and plunge pools when planning the ultimate aquatic therapy room.

1. HYDROTHERAPY POOLS WITH RESISTANCE
Aquatic therapy pools with a water current are ideal for aquatic therapy and fitness. They pack a powerful punch of function into a small footprint. Because of the water flow, athletes can achieve full body workouts, swim, run, and rehabilitate for overall fitness and conditioning without additional pool equipment. Look for pools where the water speed can vary and where there are different areas or performance zones. This allows for progressive treatments at all ability levels and all stages of injury.

2. PLUNGE POOLS

Get Advantages for Walking

  • Research shows that taking a regular walk can actually modify your nervous system that you will experience a decrease in anger and aggression.
  • It exposes you to the sunlight which can help decrease the Seasonal Affective Disorder (SAD).
  • It can also make you socially active as you can take a walk with particular anybody like your friend, relatives, family member and neighbor. This helps boost your mood and reduce your stress levels.
  • It can also be beneficial for the people who are suffering from insomnia. Taking a morning walk outdoors will help you tune with your natural circadian rhythms which can help you fall asleep faster and sleep more soundly.
  • The moderate low-impact of walking can help reduce the symptom and lessen the pain for the person with medical conditions like arthritis and fibromyalgia.
  • It can also help in strengthening your bones and can help reduce the risk of osteoporosis.
  • For the people who suffer from joint issues walking can be beneficial.
  • As we start to age walking many be important to reduce the risk of dementia and other brain disorders.
  • It might be wired but walking backward can help you to improve your cognition which helps one to think faster while on their