Personalized cufflinks for men can be special

Are you thinking of a gift for the buddies, colleagues or lover for his or her wedding day? Would you usually have a difficult time selecting the right reward? Well here is a fantastic present idea that wont fail. Engraved cufflinks.

Who is able to actually resist an elegant set of two cufflinks for men? Cuff links are best for those who adore fashion along with manner and those who are a the main company entire world. In the event that any of these identifies your companion, next engraved cufflinks is your reply to the ideal present.

Picking out the Form of Cuff links for Your Someone special

Sophisticated Cufflinks for men. This particular product seems extremely elegant when compared with your own regular cuff links and is also more expensive. Nonetheless, this kind of object won't are truly disappointing even though the recipient is your supervisor or perhaps your picky pals. Sophisticated cufflinks can in some instances receive to prospects whom you do not adequately because the present will most likely be successful.

Bridesmaid gifts. If you need some thing having a private feel next bridesmaid gifts will be the way to go. They'll absolutely surprise the individual you're keen on.

Personalized Cufflinks for men. Can also be referred to as memorabilia cuff links. These items are frequently specialized large quantities for greater occasions like marriage ceremonies, parties, along with whatever requirements a lot more than number of associated with cufflinks for men. The actual patterns are made with respect to the theme decided on.

Uniqueness Cufflinks for men. These are generally just the thing for family members and close pals to any event. Novelty cufflinks make the perfect surprise if you are sufficiently fortunate to get discover a pair which goes along with somebody's hobby, occupation or perhaps hobbies.

You'll find a limitless level of various cufflink types available. Like a general standard: The greater standard the particular cufflink style, the harder conventional the style. If you are sick of the go well with as well as tie up look and then novelty engraved cufflinks make the perfect choice. Not like novelty ties, which may have a rather ugly look for these, uniqueness engraved cufflinks are very recognized. If you love actively playing texas holdem, then a nice list of poker cufflinks for men might just be appropriate up your alley. With the amount of variations as well as designs accessible, engraved cufflinks can make an incredible reward for that Holidays, Pop's morning, and 1st birthdays.

Straight forward On-line

There is a wide variety of inventive and trendy cuff links available on the internet that bottles perhaps your own craziest thoughts. But how could all the preferred engraved cufflinks reach all your family members with no burden of experiencing to go to a variety store? By using online cufflink stores, this can be no longer an issue of yours.

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Do you need a suitable pair of cufflinks?

Cufflinks are going to many people a somewhat old-fashioned notion, and are usually related to would-be grooms throughout tuxedos along with older guys inside formal conditions. For women who live worn cuff links previously, and not on the level which men have. However nowadays these are making a real return for genders, together with designers last but not least determining the astonishing accessory potential for these kinds of modest, however beautiful goods.

Cufflinks for ladies are usually linked to tshirts which have People from france cuffs : cuffs that collapse more than and possess buttonholes on attributes with the cuff. Even so, France cuffs are certainly not a complete requirement for implementing engraved cufflinks, and when you do have a favored outfit shirt or caban, any kind of reasonable alterations tailor are able to adjust the cuffs for usage using cufflinks to get a very affordable price.

Many of the most interesting brand new styles within engraved cufflinks for males and some women place their stunning attractiveness through mother nature themselves. Even though treasured and semi-precious stones usually have stood a put in place cuff link design and style, nowadays other masterpieces involving character are finding their own way into your designs.

For example, you will find a fantastic choice of cufflinks simply by Aymara which might be created from actual butterfly chicken wings. Don't be concerned: every one of the butterfly wings employed originate from seeing stars which may have passed on involving organic leads to. The actual chicken wings found in these kind of wonderful projects come from a real butterfly orphanage within Peru, exactly where these are able to stay and die obviously in the particular Amazonian environment.

1 magnificent illustration may be the Green tea herb Leaf Butterfly design and style, created from chicken wings of the Large Glasswing butterfly (Thyridia Psidii). The chicken wings are covered with clear tooth enamel and set in silver in the shape of a leaf. The actual see-through, outstanding green chicken wings are highlighted by a dark combination club, also, since every single mentorship is a bit various, each and every set of two cufflinks for men is different.

Your Owl Attention butterfly design is circular as well as placed in gold. Your wealthy, serious powdered cocoa brownish, along with african american specks seems like an abundant, unique solid wood coming from a length, but up close you can view the astounding, unique "owl eye" design and style that's just wonderful, knowning that would certainly opt for just about any tank top, from casual to elegant.

If you need an amazing flash of shade to create off of your attire, then your Aymara Sun Rectangular Butterfly cufflinks for men are perfect. Made out of the wings in the Phoebis Argante butterfly, these are sublimely attention grabbing without being in the slightest over-the-top. These makes a good looking as well as important reward for your stylish female in your life whom would rather established very little in addition to the crowd.

When they're produced correctly and responsibly, through well-managed means, since the Aymara styles are, butterfly engraved cufflinks tend not to hurt butterflies or even lessen sources. In reality, a share with the revenue from these styles visit the butterfly orphanage to help you guarantee not merely your success, nevertheless the greater energy of those incredible and delightful species. Mother Nature results in probably the most stunning art in the world, and butterfly engraved cufflinks are just one example associated with forward-looking developers raising thanks associated with natural beauty by crafting patterns which might be made to flawlessly highlight your personal style.

Try to have a pair of suitable cufflinks

Cufflinks generally choose precious gold, silver, crystal, diamonds, precious stones as its materials and therefore it is expensive, generally costs a few hundred dollars to ten thousand. Normally the top brands GUCCI, Ver-sace, LV, Cartier, Tiffany, Ste-fanoricci, Dunhill, Montblanc, BOSS, Dolce & Gabbana and other men's, while in the new season, will also introduce new cufflinks, and some will also introduce the quarter limited edition cufflinks. Exquisite workmanship and precious materials, jewelry, cufflinks in general be used at the same time, also be careful to Favorites. In this era of no nobility, let cufflinks to complete this elegant yuppie men worship.

Try to have a cufflink, the question is how to use cufflinks? Around a lot of male friends know this little thing is cufflinks, followed'll ask. In fact, the cufflinks use in specialized cufflinks. If the cuff contact with the skin known as the A side, the other side is called the B side, cufflinks shirt cuffs on both sides of the A surface contact with each other, and then the connect cufflinks "buttons" part of the needle from the back of the hand cuffs to wear the next, then from the palm side of the cuff piercing, and fixed on it. An cufflinks cufflinks, not less, since the expensive cufflinks, it means that selection and cufflinks with the shirt can not be too bad.

Speaking of his first pair of cufflinks, the largest international planning manager Li Sheng words can not help showing happiness. First vice cufflinks birthday, in 2001, the then girlfriend, now wife sent, a black crystal cufflinks, still my upper body is a high rate of a cufflinks. "accustomed to using cufflinks cufflinks from understanding to the past 10 years, the cufflinks styles used by Li Sheng are relatively unique. "Choose cufflinks according to their characteristics, the election for their own style."

Don't you think men are great? They can be therefore irritated occasionally along with similar to foolish schoolboys with other individuals, they may be ingenious, useful as well as beautiful. Properly, some of us believe they may be. That's why unique accessories including personalised cufflinks appear like this sort of angry components. Absolutely for males to want to wear something of that nature is out of character most of the time? Other time it's bold and it is amusing.

How to Improve Your Stamina

Having the ability to run and run and run without getting tired is what every ideal athlete wants. Heck, even the couch potatoes would like that ability, they just don’t have the discipline to start and continue training. Well whether you’re a couch potato or a seasoned athlete, here is the one thing that is the sure-fire way to help you improve your stamina.

Discipline. Just starting is one thing. But to continue training is in a whole different ballpark. Many people get the desire to improve their stamina, so they start a training regimen. They train for a few days and start to get in better shape. But one day they don’t feel like training or don’t have the time to train. So they simply don’t. They take a day off from training. And pretty soon, that one day off turns into five days off! Not long after that, they’re back to where they started. All that hard work they did to improve their stamina for those first few days soon wore off and they returned back to being completely out of shape.

This is how stamina training works. You start off at 100% out of shape. For the first few days you work out, you drop down to about 95% out of shape. Now, as you keep on training, that percentage will decrease until it reaches 0%. Only then will you be completely in shape and have the ability to run miles, jump rope for hours, and have a lot more energy each day. But, if you were to stop training, that 95% you worked down to will go right back up to 100%. Leaving you completely out of shape once again.

You want to improve your stamina for good right? Well then start a training regimen and stick to it. Habits are formed after 21 consistent times. So for the next 21 days you should follow your own training regimen non-stop. And if you don’t feel like working out just remember this: The best time to work out is when you don’t feel like it.

What that does is get you in the habit of working out no matter what. For example: there were some days when you didn’t feel like taking showers, right? But you did it anyway so you wouldn’t stink up the place As a result, it became a habit for all of us (I hope). Well the same applies for stamina training. If you do it no matter how you feel, it will become a habit and you’ll be getting in better shape with each passing day. Working out will soon become part of your daily schedule and you won’t have any resistance to doing it anymore.

Strength Training: 10 Things You Must Know

Lets face it, everybody knows that strength training builds muscle, but did you know that it does much more for you as far as your health goes? Lets have a look at these strength training tips one by one and you will see what a difference this valuable tool will make to your general health.

Weights Improve Immunity - Immune strength depends on the availability of the amino acid glutamine. Your muscles have to supply the glutamine to your immune system in order for it to work. Therefore the more muscle you have the more abundant the glutamine supply, and the better your immune system works.

Weights Grow Bone - A study at Stanford University showed clearly that about 20% of bone mineral density is dependent on maintaining muscle.

A new study reported in February 2000, in the British Journal of Sports Medicine, that even in elderly women, a one-year weight-training program increased their strength by 20-30%, with a significant increase in bone density.

Weights Combat Diabetes - New studies published between 1995 and 2000 show that weight training has an unexpected benefit - it improves glucose tolerance in patients with Type 2 (adult-onset) diabetes. In one of these studies, post-menopausal women with diabetes followed a weight-training program for four months. Their glucose sensitivity improved by an average of 29%.

Weights Wack Arthritis - At Tufts University in the USA, researchers gave patients with rheumatoid arthritis 10 weeks of high-intensity weight training. Results showed significant reductions in joint pain and fatigue and strength gains. Results showed that the weight work caused a significant decline in arthritis activity.

Weights Raise Testosterone - Did you know that strength training is one of the best exercises to raise testosterone levels in men and women! With strength training the levels of both testosterone and growth hormone rise dramatically.

Since loss of strength and muscle mass are the prime causes of most age-related diseases a lifelong strength training program is one of the best insurance polices for a better quality of life for both men and women.

Avoid Muscle Loss - although endurance exercise improves our cardiovascular fitness, it does not prevent the loss of muscle tissue.

Only strength training maintains our muscle mass and strength throughout our mid-life years. After the age of 20 up to 1/2 pound of muscle tissue is lost per year in both males and females due to the normal aging process.

By Strength Training once a week and using all the major muscle groups, doing 3-4 exercises, and 15 -20 minutes maximum of training time, you will keep getting stronger, smile, be positive and live life.

Avoid Metabolic Rate Reduction - because muscle is very active tissue, muscle loss is accompanied by a reduction in our resting metabolism.

Research indicates that an average adult experiences a 5% reduction in metabolic rate every decade of life. Only high intensity strength training performed once or twice a week with prescribed rest periods can avoid this.

Increase Muscle Mass - because most adults do not perform strength exercise, they need to first replace the tissue that has been lost through inactivity. Fortunately research shows that a standard strength training program can increase muscle mass by about 4 kg or 10 lbs over a ten-week period.

Increase Metabolic Rate - Research reveals that adding 10 lbs of muscle increases our resting metabolism by 7% and our daily calorie requirements by 15%.

At rest, 2 lbs of muscle requires 77 calories per day for tissue maintenance and during exercise, muscle energy utilization increases dramatically.

Adults who replace muscle through sensible strength exercise use more calories all day long thereby reducing the likelihood of fat accumulation.

Reduce Body Fat - In a 1994 study, strength exercise produced 10 lbs of fat loss after two months of training, even though the subjects were eating 155 more calories per day. That is, a basic strength-training program resulted in 8 lbs more muscle, 10 lbs less fat and more calories per day food intake.

Increase Bone Mineral Density - The effects of progressive resistance exercises are similar for muscle tissue and bone tissue.

The same training stimulus that increases muscle strength also increases bone density and mineral content. A 1993 study demonstrated significant increases in the bone mineral density of the upper femur after four months of strength training.

Jessica Biel – Her Personal Workout Routine

Celebrity icon Jessica Biel is known for her perfectly toned body. So many might ask how she stays in such great shape. Here’s a little insight into Jessica Biel’s Personal Workout Routine, and how you too can get on the right track to a fit and healthy body.

Routine:

Jessica starts with a specific stretch called the walking lunge. To do this stretch stand straight keeping your feet together, and lunge forward with your left leg. Bring your right leg forward to meet your left and then lunge with your left leg. Repeat the same sequence for 8-10 lunges each leg.

Cardio training is another key element to Jessica’s workout. After her basic lunges she does a half mile jog, and a 200 meter sprint on the track, a 100 meter sprint, and then a 50 meter sprint.

Next Jessica does hanging leg raises to work her abdominal muscles. Hang from a high bar or rings with your feet not touching the floor. Then, pull your knees just above the waist, hold for 2 seconds and release. Do these 15 times to complete.

She then moves to plyometrics. These are not the most enjoyable exercises, but they are key to toning the body. Start at the bottom of a set of stairs, and jump from the bottom stair up to the third step. Keep doing this all the way to the top of the flight of stairs until you reach the top (skipping one stair every jump).

Jessica’s weight training is fairly basic. She uses light weights to tone the body, and more reps. To focus on her waist she uses a 5 pound medicine ball for the Russian Twist. Sitting down on the floor you lean back slightly and twist side to side. She does 3 sets of fifteen.

For the finish she works on her biceps and shoulder muscles. Standing with your knees slightly bent, and a 10 pound weight in each hand, curl them up to your chest continuously. Switch hands with your palms facing outwards, and then press them together over your head. Do 10-12 reps for 3 sets.

Although this is Jessica’s basic workout, she does vary her activities from time to time. She spends a lot of time walking her dog, and playing sports activities for fun, which keeps her active. Even walking your dog can burn over 180 calories an hour, so it is definitely the first step to getting in shape!

7 Tips for Fitness Women

Would you like to be a fitness woman? Or are you a fitness woman but would like to be effective? Here are 7 great tips on how to become an effective fitness woman!

1. Get a program that will best suit you. Every woman is different. You may have surgical history where a program may not be suited for you. Always consult a qualified trainer to make sure that the fitness program will not hurt you. If the fitness program is not for you, it will only be a cause of frustration and injuries.

2. Set realistic targets. Wouldn't you be frustrated if you set your mind into reshaping your body in month? Make sure that the body you prefer in a period of time is achievable and realistic. The program should also be practical and will not give you false hopes. It is important to be aware of the blocks you encounter in your daily living. This will help you know what program is satisfactory. And once a program has been reached, then you can set goals and time lines that are realistic.

3. Exercises should work on the parts of your body where muscles are. The reason mainly is, when you develop muscles, you burn more calories and then you lessen the fats in your body. Multi-joint exercises and weight lifting are recommended. Learn what exercises work on certain parts of your body. Multi-joint exercises are also said to be effective but time saving.

4. Be systematic on working on your muscles. Your muscles should be working harder over time. Repeating the same sets of exercises and same weight without getting your muscles to work harder will not give satisfactory results. You can record your daily results and make the progression based on your previous data. A daily log will also motivate you since you are able to track how far you have gone.

5. Perform a set of exercises in 10 repetitions. Try to make every repetition with less momentum as possible. The lesser the momentum, the harder your muscles work. To check if there is enough momentum when lifting, see if the arm is floating. If the arm does float, then there is enough momentum.

6. Be flexible and perform a variety of exercises. Every exercise program should have a variety. You can change your exercises, goals and sets every month to keep you motivated and on the go. Doing this will help you prevent being bored and losing energy physically and mentally.

7. Be Motivated! The best way to keep the energy levels of trainees is to allow a healthy competition and allow them to have a sense of control. Having control is having the sense ownership where everybody gets a part in implementing a program. To do this you also need to be consistent in demonstrating your skills.

Not all programs work for all types of people. There is no workout that is best for everyone. But you learn from experienced people. Learn to acknowledge blocks and demonstrate self-discipline, keep yourself motivated and work harder everyday and add variety. Doing these things, you will discover that a lot of programs will work for you.

Building Your Body: Fuel Your Workout in the Gym the Right Way

To understand bodybuilding is to truly understand what building a body is all about. To most individuals, this is a goal that is usually set to obtain results in a short time frame, but, in actuality, this should be a way of life that can only be accomplished by setting realistic long-term goals in strength and fitness training. To transform a body is one of the most beautiful gifts we can offer ourselves. You see people wearing clothing to exhibit self-expression, but we should wear our bodies in the same manner. After all, how we take care of ourselves is usually an indication of who we are deep down.

We won't discuss bodybuilding in the usual sense; rather, we'll focus on the idea that it is the action of strengthening and building a body. In bodybuilding, we try to build bodies to their maximum potential, leaving no room for error. Surpassing levels to transform our bodies helps reach what is called the playing field level, but everyone's strength and fitness training levels are different. Once you make it to the gym, what can you do to fuel your workout the right way.

Guidelines for Enhanced Strength and Fitness Training:

We believe in basic detail because, as we began to fit the pieces of the puzzle for our own bodies, we realize that there is no room for blank spaces. A blank space says nothing. Therefore, no muscle should be ignored when building a body. After all, it's your choice as to what level you want to take it to.

Unrealistic goals: Make your strength and fitness training goals achievable but not easy. Setting goals that are impossible will discourage you from finishing your workouts or building the body you dream of. Try not to be persuaded by catchy ad gimmicks on TV that want you to think that building a body and muscle are things that happen overnight.

Stay on track: Keep a journal of your daily food and drink intake so you can accurately chart the calories and fat you consume each day. This consistent reminder will help keep you in control while on your strength and fitness training program as well as help you avoid common pitfalls of many diets. Most importantly, stay hydrated! Keep bottled water at your desk, in your car, and in your gym bag. Drink cold, iced water before lunch and dinner. Experts agree that drinking water alone can help keep off the pounds and increase your body's maximum potential during a workout.

Listen to those in the know: As much as you may want to ignore the fitness professionals, they know a thing or two about staying healthy and building a body the right way. Consulting your physician beforehand is a good idea in addition to speaking with the fitness pros at your gym. Let them help you understand the mechanics of building a body and choose a strength and fitness training program that works for you.

Stretching: This is one of those activities that people often forget to do before or after a strength and fitness training routine. Stretching, however, keeps your arms, legs, and body limber and ready to be transformed. Effective stretching techniques will help you in the long run as they prevent common injuries associated with vigorous exercise or your strength and fitness training program.

Choose the right weight size: When you've just begun working out, the gym can be a little overwhelming. Every machine has a certain weight option, and as far as lifting free-standing weights - it's anyone's guess. You have two options - ask the people at your gym or those who frequently workout for advice or bodybuilding tips. Better yet, try it out yourself but make sure to start with the smallest weight and work your way up to something that's comfortable.

Disregard the numbers on the scale: Try not to be concerned about the numbers flashing on the scale. Oftentimes, the number is increased by the weight of muscle mass resulting from effective strength and fitness training and not from fat. If you're still concerned, calculate your body fat percentage to get a better feel for the current state of your body's fat level.

President Barack Obama: Fitness Guru

It’s not hard to see that the new President of the United States is well fit. His main game being basketball; he was the first President to be seen hitting up a real NBA game front and center row.

President Barack Obama, as well as the First Lady Michelle Obama are perfect fitness icons for today’s world. Even some of the presidents favorite snacks scream health – conscious and consist of pistachios, fruit, and bottles of Fiji water.

Before entering the White House, Barack was caught regularly coming out of the gym from his daily workout. He was always sporting his black White Sox cap and his Asics sneakers, looking like your ordinary American.

But Barack Obama is not like any ordinary American. He is a role model for those that are fighting obesity across the country and a competitive athlete that has the drive to perform both on the court and off the court for his country. His confidence seems to shine through his genuinity, and his drive keeps him on track.

Obama focuses on cardio and strength training for his work outs. Barack’s routine consistently starts with cardio every day for 20-30 minutes. Then he follows up with strength training, including lat pull downs, and back exercises. Both him and the First lady get up every morning at 5:30am, go through their workouts, have breakfast, and then maintain our country. Our President never misses a work-out. If he is out of office, he finds a gym where he is. He stays dedicated to not only his country, but his physical regimen.

Obama reported to Men’s Health Magazine his reasoning for his consistency with his work outs. "The main reason I do it is just to clear my head and relieve me of stress,” he said. He goes further on to say, “Most of my workouts have to come before my day starts. There's always a trade-off between sleep and working out. Usually I get in about 45 minutes, six days a week. I'll lift [weights] one day, do cardio the next. I wish I was getting a 90-minute workout.”

Now, with that being said, it is easy to note that maybe the rest of the country could learn a thing or two about consistency and determination from their country’s leader – President Barack Obama, a.k.a. Fitness Guru.

Ditch The TV, Ditch The Fat

1. How many TVs do you have in your house? A report published in the Annals of Behavioral Medicine showed that based on a survey of overweight people with a history of dieting, the habits of successful ‘losers’ included having fewer televisions at home. This makes sense since it is easy to see a TV, turn it on, sit down and start watching. Too hard to get rid of the TVs? Then make a goal to do something whenever you are watching it. Try doing squats, lunges, pushups or situps while watching the tube to make your time more productive.
2. When you go in your kitchen, what is the first type of food you see? If you don’t keep food on the counters, then check out your refrigerator and cabinets. Keep fresh fruit and/or veggies out in plain sight where you will see them first so you will be more tempted to grab an apple (or something similar) when you need a snack. Keep healthier options front and center in your cabinet and refrigerator for the same reason. Most of us take the path of least resistance for most things in life, and this includes eating and exercise. Make it harder to eat less nutritious options and easier to eat healthier options.

3. Exercising at home is always the most convenient way to burn off those calories, but not always the easiest. What barriers do you unintentionally create for yourself that make it harder for you to exercise at home? It takes no more than about three square feet of space to do many, many exercises. Make sure that you have this space available in your home without having to move heavy furniture or go too far to get any equipment you might need. If you use videos, keep them in an area that is very close to where you will actually use them. Make everything as convenient as possible and you will have a harder time finding excuses not to do it.

A Morning Workout Definitely Has its Benefits

Workout in the morning? Ugh! I have a hard enough time getting up and making my way to the coffee pot. How will I ever make it to the gym? This is a struggle that many people have. There are many benefits to a morning workout all of which will help you to accomplish your fitness goals.

First and foremost a morning workout will guarantee that you will actually get it done. No more excuses that come up so easily after a long day of work. It may be difficult at first training your body to get up and get to the gym but once at the gym you will wake up faster, be mentally alert and ready for whatever your day has in store for you.

How many times have you dragged yourself into the office dreading the day ahead? By working out in the morning you start with a sense of accomplishment that will follow you throughout your day. People have also reported they find it easier to watch what they eat and stay away from the unhealthy greasy food.

I have read that people who exercise in the morning have better sleep patterns. Getting up earlier means getting to bed at a reasonable hour. If you have ever tried an evening workout you may have noticed the increase energy which comes from the adrenaline rush created by your workout. If you have ever watched a scary movie before bed then you know what this adrenaline rush feels like.

When I workout in the morning I feel better mentally and physically throughout the day. My mood is better and I can approach my day with a more positive outlook.

Will you burn more fat by exercising in the morning?

Absolutely! Working out in the morning kicks your metabolism into gear and continues to burn fat throughout your day. I have read so much conflicting information on whether to eat or not eat before a morning workout.

Some theories try to show that a morning workout on an empty stomach will increase your metabolic rate all day long and some theories recommend eating a small amount of carbohydrates prior to a workout.

If you are doing aerobic training in can be beneficial to drink 2-3 cups of coffee prior to your workout. This forces your body to dip into the fat and protein that is stored up in your body.

When strength training it is recommended that you eat carbohydrates prior to your workout. This provides you with more energy and strength for a longer workout.

I use both of these workouts and have found that I have energy after both. I do recommend that you eat a normal breakfast after each workout. The combination of eating habits and workouts will help keep your metabolism elevated throughout the day.

10 Need-to-Know Don'ts About Hydration

1. Don't be average. Research suggests that the average person does not consume enough fluids to be adequately hydrated. In fact, even people who exercise regularly often aren't properly hydrated before they work out, a situation that exacerbates their exposure to the health risks associated with dehydration.

2. Don't ignore the odds. The potential consequences for exercisers of being inadequately hydrated run the gamut from not-all-that-important to extremely serious. On the relatively less-weighty side are a diminished level of performance, a heightened level of muscular fatigue, and a loss of coordination. On the much more grave end of the continuum is an elevated risk of heat exhaustion and heat stroke.

3. Don't fail to be prepared. Physically active people can undertake several steps to ensure that they are properly hydrated. For example, ACSM recommends that individuals drink at least 16 oz of fluid approximately 2 hours before they exercise. During exercise, at least a half cup of fluid should be consumed every 15 minutes. After physical activity, individuals should drink about 16 oz of fluid for every pound of weight they lost while exercising.

4. Don't overlook the signs. A number of indicators suggest the onset of dehydration. Among the more common signs, in this regard, are muscle cramps, muscle fatigue, diminished performance, headaches, loss of coordination, inability to pay attention, and dizziness. A much more serious hydration-related sign is when a person stops perspiring - which may be an indication of a heat injury.

5. Don't rely on a sense of thirst. Although it seems entirely logical that if your body needs water, you'll be thirsty, the reality is something else. By the time you feel thirsty, your body has already begun to dehydrate.

6. Don't believe all of the hype. The number of possible options targeted at people who want to address their fluid needs seems virtually endless. Regardless of whether the fluid is augmented with electrolytes, vitamins, carbohydrates, sodium, caffeine, or just plain flavor, each of the these choices is typically touted as the "best" way to deal with hydration. Unless the bout of exercise is going to exceed an hour, water is the recommended fluid of most registered dietitians (a group that constitutes the most-informed source of sound information on all things nutrition).

7. Don't let the bottle get you down. From a hydration standpoint, it is important to keep in mind that alcoholic drinks are diuretics. Given the fact that consuming such drinks can cause you to lose fluid through urination (in one end, out the other) almost as fast as you drink them, it is a good idea to either avoid alcoholic beverages altogether when trying to hydrate or plan to match every glass of them you drink with the downing of a comparable amount of water.

8. Don't overfill the tank. Truth be known, drinking too much water also can cause serious problems for exercisers, as can drinking too little. Consuming an excessive amount of fluid can lead to a condition known as hyponatremia, which results when the level of salt in the blood is unduly low. The consequences of having this condition can be life threatening in some situations.

9. Don't buy the smaller-sized clothes just yet. Water loss should not be confused with fat loss. Too many individuals mistake the relatively substantial loss ofweight that often occurs during an exercise session as fat loss. Unfortunately, it's fluid lost from sweating - not fat expendedwhile exercising. Individuals will replenish the loss of fluid as soon as they drink fluids again.

10. Don't forget to remember. Proper hydration is not only an issue for serious exercisers, it's a concern for everyone. As such, all individuals should pay attention to their fluid intake throughout the course of the day, starting with drinking a glass of water when they first wake up and continuing with taking sips of water throughout the day. In other words, people need to remember to make proper hydration a habit that they practice daily.

Ways for Health/Fitness Professionals to Think Outside the Box

1. Determine what the box is. Your "box" is your normal way of doing and looking at things. Far too often, a person’s usual way of approaching life is to simply accept the status quo. Such an attitude can lead to falling into a rut, which in turn can stifle any interest you might otherwise have in changing your routine or how you handle your life. This choke point can be particularly devastating intellectually. One effective way to avoid such a mentally suffocating situation is to adopt a mind-set to always look for a better way in everything and to believe that one exists.

2. Challenge the assumptions that underlie your life. One of the best ways to start thinking outside of the box is to first identify and then challenge the assumptions that encompass your way of thinking inside the box that is your life. To consciously guide yourself down new pathways of looking at things, it is imperative to have a reasonable starting place for change. One such point is being aware of what you take for granted and being open to new ideas.

3. Avoid being in a routine. An active open mind is similar to a muscle - it needs to be exercised every day. You can exercise your mind sporadically or you can exercise it on a regular basis. To a major degree, the critical issue is your level of commitment. Either you have the personal discipline to make thinking outside the box an integral part of your life or you don’t.

4. Focus on the value of finding new ideas. One of the first steps in understanding the value of discovering new ways of looking at things is dismissing the idea that "there’s really nothing new under the sun." On  the contrary, the world changes daily. Looking for and finding new ideas are not a waste of time. Rather, it can serve as the creative catalyst to enhance your life with new possibilities, new explorations, and new solutions.

5. Don’t be afraid. Fear, apathy, and indifference can turn a creative person into an in-the-box thinker. These factors also can serve as insurmountable barriers to testing your assumptions and applying your  imagination to expand how you look at things.

6. Explore the absurd. One of the most effective ways to break up the rigidity that characterizes in-the-box thinking is to explore the highly unusual. Such a creative-thinking technique can dismantle conventional thinking patterns and stimulate new ways of looking at things. It also can lead to new ideas and concepts that otherwise might not occur if you were thinking about things in your usual way.

7. Listen to others. The ability to listen is one of the most important attributes that a person can possess. Contrary to the old saying, "what you don’t know can’t hurt you," what you don’t know can hurt you - particularly when it comes to thinking outside the box. At a minimum, your ability to tap into the feedback, ideas, suggestions, and possible solutions from others is compromised when you don’t listen well.

8. Accept more than one solution. In reality, most situations and problems can have more than one solution. Too many people believe that THEIR solution is THE only solution to a particular set of circumstances. Most situations, however, involve a multiplicity of issues, rather than a single problem and, likewise, entail a multiplicity of potential solutions. Having an open mind, being creative, and recasting a specific problem in a variety of ways can lead to a number of possible solutions - all of which can be helpful.

9. Use your brain. To think outside the box, you must be a critical thinker. You shouldn’t do something in a particular way just because that’s the way you’ve always done it or the way everybody else does it. Rather, you should apply critical-thinking means to help you solve problems, consider new information, or process new ideas. Truth be known, using your brain is the underlying basis for being creative.

10. Make time to be creative. Although everyday creative people tend to create as a matter of course, most individuals who opt to be creative need to make a conscious effort to see the world in new ways and need to be open to do things differently. Such an effort requires a commitment of both energy and time.

The 'facts' behind energy bracelets

 Recently a friend returned from a trip and brought me one of those energy/healing wrist bands as a gift, more so as a gag, since I had been questioning the fantastic claims that the producers make. This was a product that is similar to what you may have seen in the infomercials on television over the last year. The marketing wizards seem to have struck a nerve since these bands have become quite popular and I even saw some of the world junior players wearing them during games. Not surprisingly, the packaging on this product proclaimed that it would improve my balance, strength, flexibility and endurance. Quite a feat for a little piece of rubber with a couple of metallic looking stickers attached to it. I decided for this article I was going to dig a little deeper into these claims to see if there was any validity at all to any of it. I was not expecting to yield any results whatsoever.

A brief search on Google yields many results of the dubious muscle tests used on consumers to demonstrate the immediate difference the band makes. There are many videos on YouTube to show how the tests can be manipulated to yield the desired results. Power Balance; which is an Australian producer of one such product and likely one of the world leading producers has many prominent athletes endorsing their product and declaring how it improves their abilities. Recently, Power Balance was forced to remove any claims of increased strength, balance and flexibility from their packaging due to their inability to actually prove that the band was effective. A news report regarding this can be viewed here. This clearly has not slowed down the momentum of the company however, since in March 2011, Power Balance took over the naming rights to basketball arena where the NBA’s Sacramento Kings play, in a deal likely worth many millions. According to Wikipedia the financial situation for the company has now taken a turn for the worse. Power Balance’s legal troubles have now forced them into bankruptcy this past November; however, their website remains fully active as well as the naming rights to the arena.

Recently, some independent studies have taken to measure the relative effectiveness of the holographic wrist bands. Sadly for the companies these studies are clearly showing that there is no difference in strength, flexibility, and balance between their product and a placebo product. Two examples of these studies are here and here.

One of the more prominent recent products on the market is the iRenew bracelet which has had infomercials all over television in recent months. They utilize many of the familiar muscle and balance tests that have been used by other products and according to their website: “May promote balance, strength, endurance”. A medical doctor has also been used in the infomercials to endorse their products. iRenew claims that Selected Frequency Resonance (SFR) is the source of the benefits and that research studies have shown positive benefits and that further research is underway, yet no link to their research information is provided. The term Selected Frequency Resonance (SFR) appears to have no independent links and is a trademark term conjured up by the makers of iRenew. This bracelet however is SO helpful to its buyers that they want you to help spread the word and will send you two bracelets for the price of one as long you pay separate shipping. iRenew also has it prominently displayed on their website to actively avoid scam bracelets and make sure you purchase the real item.

Top Five Advantages of Drinking More Water

The average person's body is made up of approximately 60 percent water. Although a good portion of this occurs naturally, proper hydration depends upon keeping your body hydrated. On days when you're feeling extra hungry, more tired than usual and a bit out of sorts, it's likely you're dehydrated. The advantages of drinking more water go well beyond hydrating your body's major organs and systems. Developing a habit that leads you drink water throughout the day will provide you with some wonderful benefits you might not have thought about.

Weight Loss - Drinking more water is an important aspect of weight loss that's often overlooked. Water helps you feel fuller, and it flushes away the by-products of fat as it breaks down. Many times when we feel hungry, we're actually thirsty.

Improved Appearance of Skin - When your skin has the proper hydration, it looks smoother and a lot more supple and is freer of irritation and redness. You know what it's like to get dry, chapped skin after being outside on a cold windy day. Think of dehydration as the issue that leads to skin becoming chapped from the inside out.

More Energy - When you're thirsty, you feel lethargic. This occurs because water helps to flush out waste and toxins that impair our bodies in many ways. More water in your body also helps your cardiovascular system run more efficiently so it can keep your heart pumping with less energy output.

Headache Relief - If you're suffering from chronic headaches, even though there are a lot of things that can cause it, but being dehydrated is one of them. Drinking more water can help relieve head aches and back pain, too.

Better Concentration - Our brains are made primarily of water. When your body is dehydrated it can lead to difficulty with focus at work or school. When you drink more water you'll find that your thinking is clearer and you're better able to concentrate on the task at hand.

To drink water regularly throughout the day, make it readily available so you don't have to interrupt your day to get water. Have a bottle on your desk at work, in your car, gym bag and on the end table near your favorite living room chair. When it becomes a habit, you'll soon find the advantages of drinking more water far outweigh any issues that prevented you from doing so before. Water is an essential part of life and as soon as you start enjoying the natural benefits of drinking more water, you'll begin to wonder why you waited so long.

Covering Assets With Fitness Insurance

Fitness insurance can cover a wide array of areas having to do with the fitness world. These policies cover anything from group fitness instructors, mind-body and yoga teachers and personal trainers to fitness centers, health clubs, gyms and studios. There may also be other insurance policies to cover areas in fitness and wellness such as dance instructors, life coaches, martial arts, Pilates teachers and reiki practitioners. Equipment used in wellness activities can also be insured. In this area, it is very important to find coverage tailored specifically for the fitness industry.

 For instance, a health club offering yoga classes may want to look into coverage for its instructors. A basic package may offer $2,000,000 for each occurrence and a $4,000,000 aggregate limit. One should also consider a miscellaneous professional liability policy to protect against any bodily injury because of either performing or not performing services. As a professional, a yoga instructor should also look into personal injury liability coverage for protection against lawsuits that involve libel, slander or wrongful invasion of privacy and possibly even sexual abuse liability coverage.

 A fitness insurance policy covering the whole health club will involve many of the same types of policies as found with those in a yoga package but to different extents. A health club package can include activities and areas of a building including courts, group exercise, Jacuzzi, suntan booths, swimming, weightlifting and whirlpool among others. In some states, it may also be possible to include building and personal property or home liability coverage as well as a policy that covers both renter and landlord of a rented facility.

 There are also policies tailored for personal trainers that help them build a basic business strategy as well as keep an image as ethical, professional and serious. Like yoga instructors, personal trainers need personal injury liability to protect against lawsuits that threaten their reputations. However, coverage may need to extend beyond health club facilities to include all locations including clients' homes. In this case, liability and trip and fall coverage is essential for those who offer training services including athletic trainers and sports conditioning professionals.

 Fitness insurance can also cover a wide range of other areas including bonds, employment practices liability, general liability in areas including professional liability and tanning, property, umbrellas and worker's compensation. One may work with an agent or broker that is familiar with insurance targeted toward the fitness industry in order to find the best policy possible that covers all needs whether working for a health club or as an individual instructor or trainer. It is important in this industry to protect one's reputation as well as assets to maintain a successful presence in the world of fitness and wellness. 

A Sample Six Pack Abs Workout For Beginners

You will find chiefly two muscle groups- the rectus abdominus that's lined up next to the abdomen and works by dragging the pelvis towards the belly button, and the slanting abdominus positioned across the abdomen and pull the abdomen button towards the backbone.

Just make sure to keep your balance and make certain your feet are facing out at about 45 degrees apart.rt.


Dumbbell Rows - You can do these bent over with both arms or you are able to lean over a bench and do them separately. To truly make it difficult attempt doing them only balancing on one leg.

Sit Ups on an Physical exercise Ball/Plank - The fantastic factor about doing sit ups on an physical exercise ball is which you are generating your body work harder simply because you should keep your balance whilst doing the exercise. Also it eliminates the strain on your back. You can easily make it challenging by holding weight above your chest. But if you do not have an exercise ball the plank is efficient for not only building your six pack abs but working your core. Do it by getting into the position of a push up only instead of planting your hands on the floor rest your forearms and keep your body perfectly straight for a minute.

Reverse Crunches - Start by laying on the floor together with your legs up in the air and your knees bent at 90 degree. Then bring your legs back to touch your chest and then forward once more.

You are able to also warm up and stretch prior to a workout. Do not believe that with this type of workout you can only do it three times a week. Really feel free to do a basic workout like this 4-7 times each week for a 2-3 weeks prior to progressing to tougher exercises like deadlifts.

If you wish to learn more about how to get rock hard abs then check out the Truth About Abs program loaded with different six pack abs workouts and in-depth guidance on nutrition. To visit the home page click here to learn the secrets of a leaner body.

Six pack abs could be simple to achieve if you know what to do, and how you can do the proper exercises. I'm going to show you three of the best with regards to a 6 pack ab workout. You will find tons of individuals that work and work to get 6 pack abs, but do not seem to get anywhere. These are meant for both men and ladies. You should see results in the event you add these exercises to your routine.

The initial 6 pack ab workout that we are going to talk about are crossover crunches.

First lie on your back together with your knees bent and feet flat on the floor.

Cross your correct leg over your left leg to ensure that your ankle is resting on your left knee.

Place your fingertips to the side of your head just behind your ears.

Begin a crunch but twist your torso and touch your left elbow to your correct knee.

Return to the starting position and repeat for the desired number of repetitions before switching to the other side.

Next we are going to talk about the bicycle maneuver.

First lie on your back with your knees bent and feet flat on the floor.

Place your fingers on the side of your head behind your ears.


Being a personal trainer, exercise and dieting are too important to be overlooked. I attempt to make it a point to educate people on how you can live a healthier life.

What's Inside Jack3d Pre-workout Supplement

Jack3d, a pre-workout supplement, is now being tried and tested by many people who are into general fitness and by athletes and bodybuilders. This powder supplement is normally mixed with water, though other liquids may be used. It comes in several delicious flavors such as lime, grape bubblegum, and raspberry lemonade. Whereas majority of supplements don't taste good, this particular supplement is a clear stand out because of its delicious flavor. Users of this supplement have many good things to say about it.

 It seems that ever since it was introduced to the bodybuilding and fitness market, it has continuously shown tremendous results. Positive improvements in their exercise regimen have been noticed by those who take this. Most certainly, if there's a workout supplement that gives you the drive, energy, and focus to keep up with your workout, it has to be Jack3d. In addition, the common fatigue associated with extreme resistance workouts is slowed down by this amazing supplement. You can also do cardiovascular exercises and concurrently train extra hard when you take this.

 This supplement only contains active ingredients unlike other bodybuilding supplements where fillers like Magnesium and Maltodextrin are used just to speed up bulk loading. Throughout this article, you will get to know some of the ingredients of this supplement and what their purposes are. First on the list is Geranamine, which in all honesty is not FDA approved. Hence, it's advisable that you only take the supplement as stated on the label, no more and no less.

 Jack3d also contains Schizandrol A that speeds up reflex nerve responses. Caffeine is also present in this supplement. Of course, caffeine is important to maintain your focus and alertness during training. Beta-Alanine, a form of amino acid, is also present in this supplement. This helps slow down fatigue and increases muscle endurance and strength. Creatine-Monohydrate is also found here. Overall endurance is made possible by this ingredient.

 Muscle recovery is best achieved through this ingredient. Everyone knows how rigid workouts can make the muscles work harder, eventually damaging these. These worn-out muscles may be repaired by Creatine, although it's important to keep yourself hydrated by drinking lots of water. Finally, Jack3d contains L-Arginine, another crucial form of amino acid that helps with the general circulation and flow of your blood. It helps your heart pump better and more effectively. These are the ingredients contained in this pre-workout supplement.

Top Exercises for Bodyweight Workout

If you're looking to build functional muscle mass, and have found it a bit difficult to come up with a bodyweight workout routine that can achieve optimal results for your body type, then you've come to the right place. These are a few bodyweight workouts that you can do right in your own home, saving you the time and money of having to go to a gym to see the same results. Also, these workouts are great for when you're on the road and don't have any of your exercise equipment with you, but sill want to get a bit of body sculpting in. Keep in mind that each of these bodyweight workout exercises should be done for up to two minutes, and should follow one another in succession, in order to get the most benefit from each.

Ab Crunches. This exercise is great for toning your abdominal muscles and can be done quickly and easily. Simply lay down flat on your back on the floor and your knees bent, then place your fingers on either side of your head. Bring your upper body up slightly, just until you can feel a fair amount of resistance, and hold for a couple of seconds, before lowering yourself back down again.

Lunge Jumps. Begin this exercise by bringing one foot forward while the other goes backward. Using sudden but controlled movements, jump up and switch leg positions. This is a great workout for the leg muscles, as well as the glutes. If you want to make it more difficult, then try following holding small weights as you do this exercise, in order to work out your upper body simultaneously.

Shadow Box. Though there is no set technique for carrying out this bodyweight workout exercise, it's a great way to be creative and work out a variety of muscle groups while involving cardio training. Simply throw some jabs and and punches into the air as you bounce around on the balls of your feet. Make sure to keep your motions controlled, and make your movements rapid. To make it a bit more beneficial, include some kicks in the mix or try holding bottles or cans as your exercise. This workout gives you the ability to work numerous muscles throughout the body.

These top exercises for a bodyweight workout will help to build functional muscle and improve your muscle tone, while burning calories. It's important to keep in mind, however, that you listen to your body, and only push it so far, in order to avoid muscle strain or injury. Avoid working out too intensely or too often, as both of these factors can lead to workout burnout.

Top 5 Cycling Workouts

While any riding will help there are some workouts that are more effective than others. Some rides are to get your ready to train. Others are to help you recover. But there are certain key workouts that require a lot of effort and payoff with big improvements. Spring is just around the corner so here are the top 5 workouts that will improve your speed, endurance and help burn the winter pudge by spiking up your metabolism.

 Warning: As with any exercise program, check with your doctor to make sure it is safe for you to do intense exercise.

 Velmax Intervals

 These are power based intervals I created based on research on increasing VO2 max and thresold power. To do these properly you will need a power meter and have tested your functional threshold power. These are among the hardest intervals I have ever done so if you have less than a year of training under belt or are coming off a layoff, don't do these as you will probably throw up if done correctly.

 The performance gains from these are quite rapid so the prescribed intensity is for the first time you do these intervals. Usually each workout you will increase either the number of intervals or wattage you do them at after the first workout.

 Warmup 15-20 minutes

 Velmax intervals

 30 seconds at 135% of FT power / 30 seconds easy Repeat until you can't sustain the wattage.

 As wattage flucuates I would usually set a target and when you can't sustain 10-20 watts below that level the workout is over.

 For example, if your threshold is 300 watts then your Velmax target for your first workout is 405 watts. It's okay to go above but don't drop below 400. When you can't keep it above 395 watts, the workout is over and cool down. The first time you do these it is common to only get 15-20 repeats. Keep the same wattage target until you can get over 30 repeats. When you can up your wattage for the next workout by 10-15 watts.

 Athletes I work with have gone from averaging 400 watts for 18 intervals to 450 watts for 31 intervals in just 3 weeks. This translates into increased higher sustainable power, higher sustainable heartrates and better recovery ability from hard efforts.

 The reason they work so well is that the 30 second work period really drives the heartrate up but the 30 second recovery isn't enough for your heartrate to come down much. With each interval your heartrate and oxygen useage keeps going up until you hit your Vo2 max. The recovery time is enough for your legs to clear a bit allowing your to do more work than you could if it was continuous. This allows you to accumulate a lot of time at your maximum oxygen capacity eliciting a rapid improvement in your cardiovascular system. While very effective, I once again to not try these if you aren't used to intensive training.

 Tabata intervals

 Tabata intervals are named after the doctor who did the research into the effectiveness of short high intensity intervals versus longer, moderate exercise. Tabata describes the interval protocol. 20 seconds work/ 10 seconds rest repeated 8-10 times. Dr. Tabata's research showed these intervals to be the most effective for eliciting improvement in both the aerobic and anaerobic system.

 The key is the maximal efforts with shorter recovery periods. Incomplete recovery leads to an increase in oxygen debt leading to and improved ability to process oxygen. In a six week study these intervals done 5 days per week increased VO2 Max by 13 percent, aerobic capacity by 14 percent and anaerobic capacity by 28 percent. This is with only 20 minutes of exercise a day including warmup and cool down.

 20 seconds hard / 10 easy spinning X 10 repeats = 5 minutes of hell

 Then ride easy for 5 minutes and do it again.

 Gauge you effort level " based on your current fitness level. If you are new to cycling or just getting back into go about 80% instead of all out. If you have been training regularly give each 20 second interval a 100% effort. Don't try to pace yourself, just attack each interval like its the last in the set.

 If you are using a power meter you want to target 150% of your functional threshold power for the 20 second hard efforts. When you start do just one set of intervals but as your fitness increases you should increase the number of sets you do.

 4 X 4 intervals

 Norweigian researchers Hoff & Helgerud have found you can get better increases in cardiac output from frequent high intensity exercise than longer but less intense training. The basis of Hoff & Helgerud's endurance training theory is the 4? interval. This means 4 intervals of 4 minutes each, at 85-95% of HR max (for top endurance athletes between 90-95% of HR max), with low-intensity breaks of 3-4 minutes. This is training which is meant to give the biggest increases in VO2max " which according to Hoff & Helgerud is the deciding factor for endurance (something I only partly agree on but anyway).

 The theory is based on training the heart at maximal Stroke Volumes to expose it to maximal shear stress - conditions which are only reached at the highest heart rates. Why 4 minutes? Apparently it takes over 2 minutes for the heart to reach maximal stroke volume under these conditions, so you need to keep working for a longer period of time in order to get maximal training effect here. They have found that intervals that last longer than 4 minutes usually mean a drop in intensity and are therefore less effective.

 The researchers had the athletes doing multiple days in a row of just 4? intervals (up to 18 sessions in 14 days) with 2-4 weeks of lower volume training to facilitate recovery, while still maintaining the gains without as much work needed. On average subjects saw a.5% improvement per workout.

 The experiments have led to large increases in VO2max, up to 10% increase in the course of the experiment for already highly-trained athletes. If you are training with a power meter or heartrate monitor do the intervals as follows: Warmup 15-20 minutes. 4 min at 120% of your threshold power at high cadence 100-110rpm or build to your maximum heartrate from the fitness test.

 - Recover for 4 minutes
 - Repeat for a total of 4-6 times.
 - Cooldown for 10-15 minutes

 Muscular endurance intervals

 This workout is good for increasing force development. Putting out a lot of power is the combination of pedal cadence and gear selection. Aerobic conditioning and pedaling drills will let you spin, and this workout will help you be able to do it in a bigger gear. This workout is great because it works the cardiovascular system and really works the legs. In time your legs won't get as tired from sustained hard efforts.

 While doing the low rpm intervals focus on being smooth and relax your upper body. If you have knee problems switch to higher cadences until your knees don't hurt.

 Do this workout twice a week with at least two days between workout as your legs will take longer to recover from this workout than higher candence aerobic riding.

 Warmup 15 minutes building up top end of your aerobic range (90% of your average heartrate from your fit test) Cadence 90-100 rpm.

 Work set 5 X 10 second stomps with 3 minutes recovery between efforts (choose a hard gear, slow to walking pace and then stomp on the pedals trying to accelerate as hard as you can for the 10 seconds). 5 minutes easy riding after the stomps followed by 10-30 minutes at 70 rpms at the top end of your aerobic zone. (If you are using a power meter this will be 85-90% of your Functional Thresold wattage). Cooldown 10 minutes easy spin to clear the legs and gradually bring down the heart rate.

 Threshold intervals

 Your Functional Threshold (FT) for practical cycling purposes is the maximum heart rate or power you can sustain for about an hour. The higher your threshold power the faster you can go for a sustained period without having your legs blow up on you. Very simply, the way to raise your anaerobic threshold is to ride at your threshold heart rate or power for progressively longer periods. These are hard but effective. If you have done the fitness test you will have calculated your anaerobic threshold heart rate and/ or power if you have a trainer or on-bike meter that measures wattage.

 Start with 2 X 10 minutes at your threshold heart rate with 5 minutes recovery between intervals.

 Each week increase the amount of time of the intervals by 2 minutes until you are up to 20 minutes each.

 To increase from there look to add a third interval or multiple days of threshold intervals in a row. This can be very taxing but when you recover from the workouts you will be stronger.

 Mixing it up

 While you will get your biggest improvements in fitness from high intensity workouts there is still a need to longer and easier rides. While you can build great endurance performance with the workouts listed above, if the events you do are long (ie. over 2 hours), you need to get your body used to spending that kind of time on a bike. As well, lower intensity rides are great in promoting physical and mental recovery. Sometimes it's hard to push yourself hard enough to get the training benefit from intervals because of mental burnout, so mixing up your training is a great way to keep fresh mentally and keep progressing physically. 

The Best Qualities Of A Six Pack Workout Program

The only thing that separates you from building a six pack that you so desire is a good workout program. With the many programs claiming to be the best, how do you know that the one you enroll in will work for you?

 Remember, that the time you spend in the program is valuable; not to mention the money that you spend. So it is important to ensure that both are well spent by investing them in the best abs workout program you can find.

 Here are some of the major points to look for when selecting the best program for building a six pack:

 1)Do-ability. Forget those that give outrageous promises of helping you gain even as much as one pound per week. This simply cannot be done for anybody who starts out with a lean mass. According to studies, when holding all things constant such as age, sex, heredity, type of abs workout program, time spent in training, and a host of other factors, you can only gain one to two pounds per month.

 2)Expertise. Know the basic facts about muscle growth and development. Be sure that in building a six pack, the workout program has all the basics down pat. Look for programs that talk about the types of muscular hypertrophy and differentiate between them. For example, sarcosplasmic hypertrophy is a characteristic of those who invest in building their bodies, while myofibrillar hypertrophy is for those who are into lifting of weights. Although the types of exercises tend to overlap, there are those regimen specifically geared for each type of muscle development.

 3)Individuality. Good programs take into consideration what you want. There are six packs for the regular guy, models, bodybuilders, with each differing in training intensity as well as results. Find a program which asks what you want before helping you journey to building the six pack that you desire.

 4)Safety. This is not the first thing you will consider when looking for a program, but is also an important aspect you should consider. If your program is not safe, all your efforts will end up futile when you cannot benefit from your hard work. A good program should coordinate with a doctor to know your condition.

 5)Scope. A good program does not only attribute muscle development to the exercise regimen alone but includes other aspects such as nutrition as well. The fact is that the body needs a constant supply of calories for it to be successful in building six packs. There is also the need for rest to allow your body to recuperate and be ready for the next onslaught of micro-trauma, which is how your body gains mass. 

Warm up, work out, stretch last

OK, time for your daily workout. Put on the sweats, lace up the sneakers and now to get limbered up with some long, deep stretches...

Not so fast there, Jane Fonda.

It wasn’t long ago that most people began their workouts - be it an aerobics class at the gym or a 5-mile run - with a series of stretches. Toe touches, lacing your fingers behind your head to stretch your upper back muscles, and other so-called “static stretches” were once considered the proper way to prepare your body for a workout.

Now, growing evidence suggests the opposite may be true, that stressing muscles before they’ve warmed up not only doesn’t help prevent injury, it can cause them.

“That puts a lot of stress on body,” says Laurie Pace, group exercise coordinator for the Morrison Family YMCA in Charlotte who began teaching 17 years ago. “You’re asking it to make immediate changes, to go from cold to hot over a few seconds.”

Pace says that thinking began to change 10 years ago when the American College of Sports Medicine advised their 45,000 certified instructors to change the way they ease into exercise programs.

Today, the experts advise, warm up first, work out and then stretch at the end.

“Now,” says Steven Wheelock, a wellness instructor with Rex Wellness Center in Knightdale, “we try to simulate what it is you’ll be doing in a workout. With the warm-up, we want to elevate your heart rate, your breathing and sweating in preparation for” rigor to come.

The new warm-up

Ten years ago before a 5K race it was common to see runners employing all sorts of glute, hamstring and calf stretches right before the gun went off. A recent study of about 3,000 runners conducted by USA Track & Field found that prerace stretching did not reduce the risk of injury.

A better approach to warming up before a run, says Pace, is to “walk in an exaggerated motion, swinging arms, bringing your knees toward your chest. This will prepare the body - your glutes, your hamstrings - for forward movement. It’s an unnatural position for running, but it starts movement process.”

In the Total Strength class Pace teaches, she says they spend the first 3 to 5 minutes simulating the exercises they’ll be doing, minus the weights. “We’ll start with a smaller range of motion, gradually building up.”

That 3- to 5-minute warm-up window, notes Wheelock, is what it takes to get your heart rate properly elevated.

Stretching still has its place as part of a workout, only at the end. After cooling down - in much the same way you warm up, by replicating the motions of your workout but with decreased exertion. And Pace says stretching help keeps your blood from pooling and creating a buildup of lactic acid.

That’s significant, she says, because it will lessen the soreness you might feel later on.

Taking the time

Getting the word out about the proper way to get into a workout is one thing. Getting people to stand still long enough to do it is another.

Shelly Tkach teaches beginner 5K and 8K running programs for Fleet Feet in Raleigh. The programs take new runners and train them to run a 5K or an 8K within 12 weeks. Before every 25- to 30-minute run she devotes 5 minutes to dynamic stretches, such as walking while bringing the knees up to the chest.

Are the newcomers embracing this aspect of the workout?

Tkach smiles. “They do it because they’re told to. Usually, they’re so hyper they just want to get out and start running.”

Yoga a popular class at local Senior Center

Thousands of people turn to yoga each day so they can experience the health and mental benefits that come from participating in the exercise. Senior citizens in Carter County now have the option of taking a yoga class at the Elizabethton Senior Citizens Center.

“They were all in one class,” Jackson said. “We had around 20 individuals and they were doing chair and regular yoga. You do get the same benefits with chair yoga as you do with standard yoga. With them both in the same class neither was getting the attention they needed to have a quality class.”

The chair yoga class is still small with around five people taking part. The traditional yoga class averages around 15 individuals each week but Jackson expects attendance in both of those classes to grow as word continues to spread about them.

Jackson is a certified yoga instructor. She said she did not start to do yoga until she was 60 years old and once she started it changed her life. She explained she had worked as a teacher and administrator in California for most of her working life which meant she was on her feet all day long. She was suffering from hip pain and had tried a number of unsuccessful treatments before turning to yoga.

“I was trying everything,” she said. “I tried magnets, chiropractors, cortisone shots and none of them was solving the problem. Someone recommended yoga and I was at the point where I was willing to try anything. It was like magic. Within two sessions I could feel a difference. I have never again had to go to chiropractors or get shots or take pain medicine. It has changed my life.”

After she retired, she decided to pursue yoga seriously and got her certification to teach yoga classes. She said she can teach all ages and takes into consideration any concerns or limitations someone has.

The yoga classes last approximately one hour. She said they offer a taste of “zen” to participants. The experience can be a silent, meditative class or one with verbal instruction, depending on if there are any newcomers in the class who need more direction.

Jackson said there are almost always newcomers to the class. She said there are regulars who attend each session but there are also usually a few new faces who come to check out yoga and see if it is for them.

Two of the yoga class regulars are Paulette and Jerry Bray. The Brays are members of the Senior Center and frequently volunteer at events and programs hosted by the center. Paulette said she was one of the original members who encouraged the Senior Center to start offering yoga classes. She noted she has been attending the class ever since it was started.

“I thought it would be something good they could offer for people’s health,” she said. “I had never done yoga before but I got a DVD and tried it. I thought I would be able to learn better being taught one on one with a person.”

Since starting yoga, she said she has noticed an improvement in her balance along with the ability to relax. She said she also has better quality of sleep.

Jerry Bray started doing yoga to help strengthen his back and to improve his mobility. He said he used to get yoga training at home but has since started coming to the senior center with his wife. He combined yoga with massage therapy to see an improvement for his back pain.

“I have seen the benefit of yoga,” he said. “Before I started doing this, I could not get down on the floor, but now I can.”

Lisa Botts was one of the first-time attendees at a recent yoga class at the center. She said she learned of the yoga class while attending a Zumba Gold class at the center and decided to give it a try.

“I have never done yoga before,” Botts said. “I want to get the benefits of stretching to improve my flexibility.”

For Jena Booker, yoga is just part of her exercise plan. She also regularly participates in water aerobics and the Zumba Gold class at the senior center. She said she has been to the yoga class three times and plans to keep it up after feeling the benefits of that exercise.

“I didn’t know how stiff I was until I started this class,” she said. “It really does work to loosen you up.”

Chair yoga begins at noon and gentle flow yoga begins at 1:15 p.m. on Wednesdays. The cost is $3 per class. Jackson said seniors do not have to be a member of the Senior Center to take her class.

Oprah’s trainer says your feet were meant for walking

Fitness guru Bob Greene says it’s time Americans eliminate the negative and literally start taking steps — a minimum of 10,000 a day — to develop a healthier lifestyle.

Walking may be the key to achieving new levels of fitness and overall wellness, says Oprah’s on-again trainer and long-time friend, but it will require Americans to increase their number of steps per day. Despite recommendations that 10,000 steps — or five miles — daily are needed to maintain proper fitness, many Americans average only 5,117 steps daily.

According to data published by the National Institutes of Health and American Council on Exercise, even people in on-the-go professions often fall short when it comes to meeting walking goals. Physicians and nurses log, on average, 5,325 and 8,648 steps, respectively. Office workers average 4,327 steps a day; teachers, 4,726 steps.

“What many people don’t realize is that exercise doesn’t have to require a huge time commitment — all it takes is adding a few extra steps throughout the day,” says Greene .

Greene suggests using a pedometer as an accountability and motivational tool while working up to a goal of 10,000 steps per day by walking for 30 to 60 minutes straight or, if necessary, in 10-minute increments over the course of a day. And he urges a commitment of at least six weeks to make walking a part of an ongoing healthier lifestyle.

“Stop with what I call ‘life excuses’ — ‘I don’t have time,’ ‘I can’t take on another challenge right now’ — and begin walking because you care about yourself, not to lose 10 pounds,” stresses Greene .

“Ten-thousand steps a day is not a daunting goal, but it’s a hard message to a non-exercising, non-moving public. For overall health benefits, I recommend even more steps: 12,000 to an ultimate of 18,000 steps a day ,” says Green .

The 53-year-old Greene, a daily walker, says, “Look for ways to get more walking into your everyday life by taking the stairs at work, walking down the hall rather than sending an e-mail to a co-worker, walking to the store instead of driving, walking from a parking spot deliberately chosen for its distance.”

Walking briskly with elevated breathing — or, as he puts it, “walking in a manner in which you can talk, but can’t talk easily” — should be the eventual pace.

Greene, who recently partnered with Bannockburn-based Omron Healthcare, Inc., makers of pedometers and blood pressure monitors, says, “Research shows that using a pedometer can increase physical activity by about 2,000 steps each day. A pedometer reminds you [that] you haven’t done much on a given day and need to get to work or it motivates and pushes you to reach the next level.”

Easy Things You Can Do To Create Your Own Gym At Home

Gyms are optional, even for those who want to bulk up. Great yet simple equipment as well as a strict exercise routine works wonders. Some pieces of equipment work better than others, so here's some that you may want to purchase.

You'll want to pick the kind of weight you want first. These are plastic, cast iron or rubber coated. Plastic filled weights are cheap and won't ding the floorboards, but they'll break easily. Weights made of iron are extremely tough and affordable, but can easily damage a floorboard. Weights coated in rubber are expensive and if bought cheap, can actually break.

There are two types of weights - Olympic and standard. The former is more appropriate for heavier lifting, as they allow for a larger bench and longer bars. First get four plates that are ten pounds each. Buy weights in pairs of increasing weight, but don't go cheap - the cheaper they are, the more likely you'll be purchasing inferior product.

Olympic weights have something called 'micro-weights'. These plates come in weights between one and five pounds. While these are extremely useful, they can be pricey.

A barbell might be included with a set of weights. It is recommended that you purchase a separate bar once you hit the heavyweights. Curl bars, to reduce wrist stress and thick bars, to change the way you lift and stress different muscles, are recommended.

Don't focus on purchasing cardiovascular equipment. Cardiovascular exercises are meant to prepare your body for the following work out. Jumping jacks, jogging around the block or a simple jumping rope work just as well.

A properly built and purchase gym at home will have the same effect on your body as if you did those same exercises using the same equipment at a gym. For safety, you may want to incorporate a weight belt into your routine. It is not absolutely necessary though and in fact, a weight belt is only useful once you're lifting way past your body weight.

2 Leg Exercises For Obese Weight

Exercise would help you to give the perfect shape to your body. If you have excess then the exercise is the best option for you as it would help you to reduce your weight as soon as possible. The main aim of the leg exercise is to reduce the extra fat that is found in your body. If you are overweight then the leg exercise is the best option for you.

The leg exercise is designed for the obese people. There are various types of leg exercises for obese and from this you are suppose to select the best option for yourself. These exercises would help you to give the perfect look to your legs. The main aim of this exercise is to target the various areas of the body. The following are the different types of leg exercises:

1. Functional Leg Exercises for Obese:

There are various types of functional exercises for leg exercise for obese. These exercises you can perform form any corner of the world. The main target of this exercise is to aim at the areas like lunges and the calf. If you want to perform this exercise then you will have to stand straight then step onward and then try to bend on your front knee. For balancing yourself you should hold dumbbells in your hand and these dumbbells should be of equal weight. This is the exercise that you can do on your stairs to. If you want to perform this exercise on stairs then you need to stand on your toes and try to push your weight upward and you can bend your self a little bit. Here also you can use dumbbells for balancing your weight. You can also use dumbbells to add some weight fore your exercise. If you want the results in short span of time then you should use a machine which is known as the calf raise machine.

2. Mechanically Enhanced Leg Exercise For Obese:

Mechanically enhanced leg exercise for obese is considered to be the most effective and best exercise for the legs. Mechanically enhanced exercises are like squats, leg presses and various other areas. If you want to perform this exercise then you need to take help of certain equipments. If you wan to do squat then you need instruments like barbell and different types of weights. If you want to maintain your safety then you should use instruments like squat machine or you can use squat power rack.

Ten Good Tips to Lose Weight

Below you find a few tips that can help you in your quest to lose weight. They will not magically make you reach your goals but can help you on your way if you are determined and work hard to lose weight

1.Make small goals. It is easy to dream about a slender body and make that your goal. This goal does however often end in disappointment. It is better to make many small goals on the way. This way it is easier to reach your goals and you feel that you are making progress which makes it easier to stick to a diet.

2.Avoid junk food: Avoid eating fast food and other junk food. It's fattening and doesn't help you lose weight. If you absolutely must eat fast food, give yourself one meal a week when you are allowed to eat fast/junk food.

3.Avoid fried food: Don't eat fried food but rather grill or boil your food. Avoid using extra fat. .

4.Eat Breakfast: Eating breakfast helps getting the metabolism started. You are also less likely to snack if you eat a good breakfast. .

5.Eat fish and chicken: fish and chicken is low on fat and can make an excellent weight loss diet. Avoid fat fishes. A good cheap weight loss fish is Tilapia. .

6.Start drinking water: Soda and juice contains a lot of calories. Drink water and safe a lot calories. .

7.Start taking walks: Walking one or two times a day isn't to hard but can help you lose weight faster. All other forms of physical activities are also good. .

8.Eat often: eating many well planned low calorie meals a day helps you keep from snacking and make you feel less hungry. .

9.Don't expect dream results: There are many diets that promises fast results but permanent weight loss takes hard work and dedication. .

10.Eat fewer carbs: Eat less pasta and bread. Reducing your carb intake is often one of the best methods of losing weight.

A bonus tip can be to get a dog. A dog need to be walked and will help to get you more active. Never get a dog if you don't have the time or will to care for it.

Rebounders - A Fun, Effective Health And Weight Loss Tool For Truckers

Rebounders are the best possible exercise equipment for Truckers. Many truckers have never heard of Rebounders and thus have no idea as to what they are or how to use them. They are mini-trampolines that are built for health and physical fitness. They range in diameter from 38 inches to 44 inches and are built on frames with legs that stand from 10 inches through 14 inches high. Some have strong mats with double-sided reinforced bands and high caliber springs which allow for a good joint friendly experience. Many rebounders are portable and are constructed with folding legs or frames for convenience and ease of storage and travel. This folding capability makes them easy to store in a truck for the convenience of the driver. Drivers are able to get a good workout anywhere and are not dependent on the exercise facilities available at truckstops.

Truckers suffer from many health problems because of the stress of driving trucks and being on the road so much. Many of them are overweight and suffer from illnesses and diseases caused in part by excess weight. In fact the average life expectancy of a truck driver is 61 years old which is 16 years less than that of the general population. Rebounding could greatly improve driver's health.

Exercising on a Rebounder is called Rebounding which has an amazing number of health benefits. It is a cellular exercise as opposed to a muscular exercise. Rebounding strengthens the immune system through the benefit the lymphatic system receives. All of the cells in the body become stronger. Another benefit is that it allows for an excellent exercise and weight loss program in a short amount of time.

The first exercise one should do when starting on a Rebounder is a health bounce which benefits the lymph system and burns calories. This a bounce where the feet don't leave the mat but the person bounces for five or more minutes. Some suggest that you do the health bounce for five minutes and gradually bounce for longer periods of time as you get used to it.

To lose weight on a Rebounder requires that you do aerobic exercises. These should be simulated walking, jogging, or running movements, etc. on the rebounder. Also, many people love to play good music and dance on a rebounder. Doing aerobic exercises on a rebounder will allow you to lose weight quickly and easily. The results are actually astonishing. For example a ten minute simulated walking workout on a rebounder is equivalent to 30 minutes of jogging and all without any damage to the musculoskeletal system.

Many prior runners which have suffered with shin splints and knee problems now do Rebounding exercises instead. Thus they no longer have tired muscles, torn or injured ligaments and tendons or other injuries cause by running. Exercising on a Rebounder absorbs 7/8% of the shock to the skeletal system. Also, many people have reported that when they exercise on a Rebounder they are also able to work longer, sleep better and feel less tired, nervous and tense.

Rebounding is the most beneficial and effective exercise known because it is an excellent aerobic workout plus a complete cellular workout a well. Investing in a good quality Rebounder may be one of the most beneficial things you can do for your health. So get one and have fun all while bouncing your way to good health.

Fat Transfer For Buttocks Augmentation

Many women, and even some men, are becoming more interested in Brazilian butt lift procedures. This type of cosmetic surgery is aimed at reshaping your rear end to make you appear more youthful, perky, and full.

The surgery can help balance out the proportions of the body and can create a more feminine silhouette for women. Your clothes will fit better. You'll appear to be in a better physical shape. That, in a way, will increase your self-confidence.

The two methods used in this procedure are either using implants or re-shaping the butt through fat transfer. The implant method used is similar to breast augmentation. The implant used, however, is stiffer than the kind used for breasts.

An incision is made and the implants are placed inside, giving a more rounded and voluminous appearance. Although implants may be a good option for some, buttock augmentation by transferring your extra flab is increasing in popularity.

There are many benefits if you choose this method over traditional implants. The first step in the procedure, for the plastic surgeon, is to harvest the extra tissue from any another area of the body, usually through liposuction.

The popular choice for liposuction is the stomach, which will also simultaneously smooth out any unwanted belly bulge. The extra flab is extracted and then processed to remove any unwanted substance and is then re-injected into different areas of the buttocks. Most patients will require many injections to achieve the desired results.

As compared to buttocks implants, fat transfer can be tailored to suit individual needs. Implants come in two different shapes, oval and round, which limits the choice of the surgeon. If you have a specific idea about the outcome of your cosmetic surgery, this procedure allows you to be more selective.

Buttocks augmentation through re-arranging your own unwanted tissues gives a much more natural-looking result, largely due to the fact that it uses your natural body tissues and no artificial enhancements such as implants. A skilled plastic surgeon can not only increase the volume, shape, and projection of the buttocks, but also can make it appear lifted and more youthful.

Recovery from the surgery takes about two weeks and you need to wear a special undergarment for at least the first week following the surgery. There will be slight pain, a feeling of tenderness, and swelling. Not all of the fat will be retained. A small percentage will slowly be reabsorbed back into the body. However, most surgeons compensate for this fact by slightly over-injecting the tissue giving enough room for re-absorption.

Brazilian butt lift has a lower risk of infection than implants. But bleeding, skin necrosis, and bruising are possible risks. If you're considering undergoing a buttocks augmentation, many plastic surgeons will recommend the fat transfer method. You'll not only trim the rest of your figure through liposuction, but also receive optimal results with minimal evasiveness.

Butt Lift Surgery - Get a Perkier Bottom

A butt lift surgery is a procedure that tightens and lifts the skin of the buttocks. The surrounding tissue is repositioned and excess skin removed in order to create a more pleasing and youthful appearance.

This treatment should not be confused with that of the Brazilian butt lift, which adds volume to the buttocks through the use of injections of the patients own fat to increase projection and create a sort of lifted effect.

A drawback to the procedure is that it may flatten out the buttocks too much. In such cases, a lift may be performed in combination with a fat grafting procedure or additional augmentation methods involving the use of extra skin taken from the patient.

This treatment is typically performed on patients with excess amounts of hanging, loose skin on the buttocks and the backs of the upper thighs. The treatment can also be beneficial to the appearance of cellulite. The overall goal is to return the body to a more normal appearance after skin has lost its elasticity due to either age related change or extreme weight loss.

While small bits of fat may be removed along with your excess skin, the procedure is not intended as a solution for the removal of large fat deposits. It is recommended that patients be stable, and near their ideal weight prior to considering this surgery.

Ideal candidates for the operation are non-smokers who are in good health and are able to maintain a stable weight through a proper diet and exercise. It is also important for the patient to have a set of realistic expectations and a positive outlook regarding the possible outcome.

During the recovery process, patients are advised not to sit for at least a week post operation. While most are able to return to their daily routines after 2 weeks, it is only appropriate provides there are not long periods of required sitting. In addition, strenuous activities should be avoided for four to six weeks.

The surgery is often performed in conjunction with various other procedures in order to enhance the results. Other treatments include breast augmentation, tummy tuck, or liposuction. Body lifts are also common. The possibilities are virtually endless.

If you are interested in pursuing this type of procedure, the best place to begin is by contacting a board certified plastic surgeon. He or she will best be able to provide you with the information and counsel necessary to embark upon your surgical journey.

3 Exercises to Reduce Waist Size

I promise they have nothing to do with jogging for a half hour on the treadmill like a hamster. Also... no crunches, no situps, no elliptical, no stairstepper. Basically, none of that crap! I have much better exercises that are more fun to do.

3 Exercises to Reduce Waist Size

1. Hindu Squats

This helps reduce the waist size by burning up a ton of calories. It creates a huge oxygen deficit which ellicits the body to burn off fat for energy. Here's what you do...

In your living room or wherever, just squat up and down as fast as possible. Be sure to touch or swipe your finger tips onto the ground with each repetition to insure you went low enough with the squat. Do 100 repetitions in less than 5 minutes. Once you can do that, add another 100 repetitions and do in under 10 minutes.

There are no weights or anything else needed. Just keep your back pretty straight when you do it. Do this everyday. Hey! Don't complain, it only takes 5-10 minutes.

2. Walking up an incline

This is another biggie. It also creates a huge oxygen deficit which forces the body to burn belly fat for energy. All you do is take a treadmill and incline it to 10-15 degrees and walk for 15 minutes. Sound easy? Try it. You can thank me later. It's like night and day inclining a treadmill and walking or jogging on a flat treadmill.

You can also walk up hills. But I can't snap my fingers and put a hill outside your house. So the first 2 exercises are more calorie and fat burners which annihilate belly fat by stealing it for energy.

3. Vacuum Pose

Ok, now this is a direct abs exercise. In fact, it's the best exercise you can do to reduce your waist size. My clients lose between 1.75-3 inches off their waists in less than a month doing this exercise.

Here's what you do...

Suck in your belly button... not your upper abs area. Suck it in until you can't suck it in any further. It should feel like your belly button is touching your spine.

Now, hold that position for 15-60 seconds. Rest, then repeat. Do this for 5 minutes everyday and you should be down 1.75 inches from your waist in less than a month. My clients who've done this for 20 minutes a day have lost an incredible 3 inches from their waists.