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Category Archives: Fitness

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 didn’t lead to anything your business would fail. But this is what people do in the exercise program.

3. You have to have compassion for yourself.

You’re in your fitness program to grow, to learn, to improve. With that, you’re going to challenge yourself. So, with challenges come frustration or thoughts in your head like “I can’t do it” or you know all that fun stuff, it pops up in our head. So have compassion for yourself in the road that you’re on.

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 core strength will also improve.

The muscles involved in core strength are:

• pelvic floor muscles,

• various abdominal muscles,

• muscles that run vertically up each side of the vertebral column,

• lower back muscles which extend all the way to the armpits,

• the largest muscle in your buttocks, and

• one of the major muscles in your back.

Lack of strength in any group of these muscles can lead to minor, or in some cases, major complications. It goes without saying that any weakness that has to do with health, can become a nuisance. You may even become dependent on others in some fashion.

Everybody wants to look and feel good. Exercising your core muscles improves your balance and stability. A strong core enables you to carry your body in an elegant manner.

A Word about Alternative Seating

A gym ball, also known as a Swiss ball, makes a great seat. It makes you use your muscles in a beneficial way. You are forced to sit up, use your legs, and balance.

If you are not used to sitting on a gym ball, you may find a few minutes enough to start with. It is important to remember to get up carefully, as it is not stationary. Move your feet close to it and your body forward a little. May be even hold onto something when getting up, until you become confident at performing this move.

Depending on your general fitness and wellbeing, you may find some alternatives to a gym ball better for you. Although they have some of the same benefits, they are stable, and do not demand as much physically. Examples of these are the seat cushion/wobble cushion. This takes a lot less space in the office.

There is a variety of chairs with the element of the ball. Alternatively, you may be happier with an ErgoErgo Ergonomic stool, a motion stool, or a Swopper Stool. All of these, come with or without wheels. The same goes for the back support. The other alternatives mentioned here, are ergonomic stools.

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 approach…

  • leg extensions,
  • leg press, and
  • hack squats

are all great for working your quads and will help you push through the movement. When your quads are weak, you just will not lift as much weight as you could be.

Follow up your sets of squats with heavy sets of these exercises as well as a few lighter sets taken to a higher rep range, for best results.

Try to train your quads at least twice a week, separated by preferably two days between sessions.

4. Deload Every Month. Finally, consider deloading once a month, every month. Deloading means backing off the weights for a session or two and just focusing on form and getting your rep count up.

Deloading will help give your body a break from the heavy lifting and ensure you come back feeling stronger once you get going again. The aim is to prevent overtraining.

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 about the ease of buying the exerciser and the ease of setting it up at home. Many buy the machine in shops that sell sports equipment and other shops that concentrate on home exercise activities. Then of course there are those who log on and find a website that markets the product.

The Wonder Core Smart comes with instructions about how to assemble the machine – also how to disassemble it for when one needs to when it is stored away. And of course it is quite compact making it possible to take it with you when you go away for a break to a destination where it would be practical to use it.

It normally also includes a DVD that takes you through all the steps, some exercise tips, as well as a nutritional guide so that you can form a good idea of how to get the best out of the machine.

The Wonder Core Smart can be used in a number of ways that target one’s core area around the abs. It allows a variety of exercises that combine to deliver results. There are sit ups, push ups, scissor kicks, exercises for the arms and a sit-down cycling feature as well.

The machine’s design is simple and practical: It has a seat and two padded arms from where you do the exercises. There are a number of settings to ensure beginners and those with more experience can all benefit from the exercises. It is easy to follow the instructions and if you belong to the group of people who prefer exercising at home, then you may find that the Wonder Core Smart is a great recommendation.

It can be used by young and old alike, anywhere, any time of the day or night. There are many exercise machines on the market and many of them receive good reports and many less so. Those clients who have bought this one, all seem to give it the thumbs up for a number of reasons, the most important of which are its compact design and ease of use.

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 will serve to give you more energy during your phone conversation. Can you convert your desk to a standing desk?

Stop and think about your work day and jot down 3 ideas for building in more movement.

At home, when can you work in more movement?

Can you and anyone in the house take a walk before or after dinner? Can you find a neighborhood walking group to walk with? Nowadays Nextdoor.com is very handy for finding neighbors to interact with.

Another common barrier I encounter when counseling clients is lack of motivation or energy. The best way to overcome that feeling, which is just that, a feeling, is to schedule your physical activity in advance with a friend if possible. Look up the fitness class schedule at your local YMCA & calendar a class that sounds fun to you.

The local municipal park & recreation departments usually have some type of movement classes available nowadays. It doesn’t have to be “fitness” per se. It can be a ballroom dance class or something different like a belly dance or Bollywood class. You never know who you’ll meet in one of these classes.

Often civic parks have “courses” near where the children can play, so that you can keep your eyes on them.

Another common obstacle is that you are caring for your kids and don’t have any help. In that case I counsel my clients to try to figure out an activity that includes the kids. Perhaps invite another family to join you to make it more fun. How about inviting another family to go bowling together or play ping pong, basketball, flag football, or volleyball? Or if you want to get really bold, you can start a family league to meet once a week.

The added benefit is that your kids get the exercise they need as well. These days many elementary schools are cutting back on physical education and this type of activity fills in.

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 your knee or ankle. Use a piece of plywood or wood floor or a mat that made for exercise.

What is the type of jumping exercise?

The quick circuit workouts are designed mainly for taking rest, and this kind of exercise can be in 30 minutes by using the jump rope.

Single leg jumps:
One should incessantly jump on one leg and keep the foot in front of feet.

Double leg jumps:
You should jump fatty, and the feet should touch the ground and chest lifted.

One should jump continuously at the same place but the shoulders back and down.
Swing the jumping rope with wrists and not arms.

Opposite arm:
Hands and knees must energetically come under the shoulders and knees should come under the hips. You should extend left leg up to hip height and right arm up to the ear. Your left arm extends to ear and right leg up to hip height.

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 you want to look good in, hang it up next to your mirror where you will see it every day. Or hang a picture of an ideal fit body on your refrigerator. It will act as a motivator and encourage you to choose an apple instead of that piece of cake the fridge.

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
Another highly effective component of hydrotherapy rooms are plunge pools.

Cold Plunge

During intense exercise, muscles experience microtraumas or tiny tears within individual muscle fibers. Microtraumas are beneficial as they trigger an increase in cell activity which helps strengthen muscles. But, they can also cause inflammation and Delayed Onset Muscle Soreness (DOMS). The low water temperatures in a cold plunge help minimize muscle inflammation. Used post exercise athletes gain the beneficial effects of microtraumas without the pain of DOMS. For the most efficient use of this effective tool, some elite teams have plunge pools large enough for the whole team to use following practice or a game. Look for suppliers who can create custom plunge pools to meet your team requirements.

Hot plunge pools

Used before work-outs, hot plunge pools help increase blood flow, flexibility and loosen muscles. This increased flexibility leads to less muscle strain and a more productive exercise session. It is also an ideal tool to speed up recovery following an injury.

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 feet.
  • Walking regularly can also help boost the part of the brain that is involved in verbal and learning memory.
  • Regular walks help establish a routine which you are more likely to continue with your other activities.
  • Adding music to your walking experience can be a great way to de-stress besides helping you to get into a rhythm to walk faster.