exercise - SE Members Blog post - syndication express2024-03-29T09:32:54Zhttps://syndicationexpress.ning.com/profiles/blogs/feed/tag/exerciseWhat is Life Without Good Health?https://syndicationexpress.ning.com/profiles/blogs/joy-to-live-a-complete-circle-of-life2017-10-24T17:00:00.000Z2017-10-24T17:00:00.000ZSharon Narainehttps://syndicationexpress.ning.com/members/SharonNaraine<div><p><strong> </strong></p><p style="text-align:center;"> </p><p style="text-align:center;"><span class="font-size-5"><strong><iframe src="https://www.youtube.com/embed/3GBS8sZCX5c" width="560" height="315" frameborder="0" allowfullscreen=""></iframe></strong></span></p><p style="text-align:center;"> </p><p><span class="font-size-5"><strong>A fullness of life includes good health, joyful relationships, mental and spiritual development, and whatever may be said in praise of poverty, the fact remains that it is not possible to live a really complete life unless one has plenty of money..</strong></span></p><p><span class="font-size-5"><strong> </strong></span></p><p><span class="font-size-5"><strong>No one can be truly happy or satisfied unless his body is living fully in its every function and unless the same is true of his mind and his soul.</strong></span></p><p><span class="font-size-5"><strong> </strong></span></p><p><span class="font-size-5"><strong>A person cannot live fully in body without good nutrition, comfortable clothing, warm shelter and without freedom from excessive toil. 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Take a look at the realities presented in this summary of muscle gain concepts and comprise your very own mind.<br /><br />Listed below you will certainly locate Scientific Standards for strength training that have always been around yet are not adhered to by several training systems these days.<br /><br /><strong>1. Limited Energy Level</strong><br /><br />A strength-training program needs to be short and simple as you only have a minimal quantity of power each training session.<br /><br />Scientific studies disclose that blood glucose levels (power) begin to exhaust after 30 minutes, so physical exercise variety and the moment taken to perform them is important.<br /><br />What you ought to be going for is stimulating as many muscle fibres in the shortest amount of time available.<br /><br />Your blood sweets degrees deplete after high intensity training (generally in between 20 - Thirty Minutes) and also keep in mind that you need energy to recuperate after the workout.<br /><br />The method is to give yourself a high intensity workout prior to your blood glucose degree exhausts, and afterwards you will certainly have provided your physical body the physical exercise that it calls for to obtain the maximum quantity of muscle feasible.<br /><br /><strong>2. Modern Overload</strong><br /><br />Dynamic Overload is the main physical exercise principle you should understand in order to acquire the outcomes that you're after with toughness training.<br /><br />The two crucial factors are:<br /><br />Complete your workout with excellent method Push to complete failure when doing a set as well as overload the weight on the bar considerably. (Overload your targeted muscles to beyond exactly what there utilized to).<br /><br />Basically this indicates that when the physical body is stressed by high strength training past its regular demands, the body will certainly adjust to these new demands of better strength.<br /><br />When I say "regular needs," I mean exactly what degree of stress/strength your physical body is utilized to now.<br /><br />An example: The collection that you did recently using the same method as well as weight, your body will now have actually adapted to. If you stay at this level your muscles will certainly not come to be stronger or larger, so this is where the Progressive Overload plays a bulk.<br /><br />When your muscles have adapted to a specific weight then it'll be time to overload them further (include more weight, rate, repetitions). You'll have to continue repeating this process of overload if you wish to become stronger.<br /><br />Bear in mind to constantly utilize GOOD STRATEGY. Technique has to never ever be given up for extra load.<br /><br /><strong>3. Educating Regularity.</strong><br /><br />The sad reality is that the popular high quantity kind of training that you locate in bodybuilding publications and also publications (as well as utilized by the celebrities) is irrelevant to most the population as well as has a shocking failing price.<br /><br />What benefits Joe Superstar is most likely bad for you. Everybody has various genetics; the majority of us have bad genetic makeups and are not taking steroids like the superstars.<br /><br />The only method most of us could make any kind of gains at all is to do brief extreme exercises complied with by long durations of rest to ensure that we don't overtrain.<br /><br /><strong>4. Over-Compensation.</strong><br /><br />Many studies conducted worldwide have actually shown plainly that recovery from toughness training requires much more remainder time than formerly thought.<br /><br />Seldom, short, high strength weight training sessions, followed by the required amount of time to recuperate and also end up being stronger is required for you to boost your practical muscle.<br /><br />With us's what you have to do - allow your body enough recuperation time for over payment to happen, to ensure that the muscular tissues can readjust to their brand-new toughness as well as development.<br /><br /><strong>5. Physical exercise selection for intensity.</strong><br /><br />I can not worry enough of how physical exercise variety is definitely essential. There are just a couple of physical exercises that you really need to perform. These physical exercises contain multi-joint movements.<br /><br />These certain exercises are much above that of seclusion physical exercises (working 1 muscular tissue group each time) due to the fact that you are needed to use even more muscles from every muscular tissue team.<br /><br />By utilizing these workouts your entire body will certainly be worked hard.<br /><br /><strong>6. Visualization.</strong><br /><br />Over my Twenty Years in the sector, I've discovered that this area is without a doubt the most neglected by mainstream fitness and health specialists ...<br /><br />The majority of books or courses concentrate on the physical side of muscular tissue gain or weight loss and entirely overlook the psychological side of factors.<br /><br />By educating your mental state in addition to your physique you could even additionally advance in muscle development.</p><p></p><p>Tim</p><p><a href="https://www.facebook.com/buildbigmusclesfast">https://www.facebook.com/buildbigmusclesfast</a></p><div style="margin:5px 0px 0px 0px;"><hr /><a href="http://skadoogle.com/sp%2127533/qhzooryy"><img src="http://ocmnet.com/tn/qhzooryy.jpg" style="float:left;margin-right:5px;" width="160" border="1" alt="qhzooryy.jpg" /></a> <b><a href="http://skadoogle.com/sp%2127533/qhzooryy" target="_blank" class="cbcat" style="font-family:verdana, arial;">Superior Dumbbell Workout: The True Potential Of Dumbbell Exercise</a></b><br /><font class="f10">Muscle Building, Cardio Improving and Fat Burning Workouts... 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What device am I discussing?<br /><br /><strong>A set of raising bands!</strong><br /><br />This is such a fundamental and extremely effective piece of equipment yet so numerous people neglect to utilize them. For those of you which are uninformed, these are basically a collection of thick straps constructed from incredibly strong product that are positioned around your wrists then wrapped around the weights, dumbbell or cable attachment. The purpose of raising straps is to "remove" your grasp from the equation by developing a secure link in between your wrist and the weight. If you make use of these bands properly you could generally keep bench as well as perform your workouts while exhausting almost no energy from your lower arms.<br /><br /><strong>Why is this so important?</strong><br /><br />Image this scenario ... You're doing a collection of deadlifts (probably the most powerful muscle-building exercise known to guy) with the objective of performing 8 reps. You upset on your own up, grip the weight and also clear bench from the ground. The set is going well, but by the time you get to representative number 5, the pressure on your grasp is so wonderful that you can no longer hold into bench. You're forced to quit the set because your forearms reached muscle failure.<br /><br /><strong>What precisely took place with us?</strong><br /><br />Well, you offered on your own an outstanding forearm workout! Congratulations! Sadly you significantly restricted the amount of muscle excitement you might accomplish on your back, shoulders, legs, as well as practically every other muscular tissue in your body that the deadlift targets while doing so. This is not a benefit!<br /><br />Lifting straps entirely remove this problem by making certain that you reach muscular failing in the significant muscular tissue groups that you are intending to target instead of on your lower arms as well as grip. They could be used effectively for nearly every back exercise or any type of various other lift where the grip is of worry.<br /><br />The main argument versus raising bands is the suggestion that they are a "prop" and also will negatively influence the development of grip strength and also forearm size. Let's acquire real below. What would you choose, greater muscle mass and strength in your lats and also upper back (and also practically intermittent muscle team on your physical body) or better capability to split open a container of pickles? Take your pick.<br /><br />The good impact that raising straps will have on your overall muscle mass and strength gains will certainly much outweigh any sort of adverse impact that they have on your forearms and also grasp. Besides, you could quickly integrate certain forearm movements right into your regular to create your hold strength and also lower arm size. If you aren't utilizing raising straps currently, acquire on it! You could locate them at nearly any store that offers sporting activities or health and fitness devices or you can purchase them online. They cost around 10 or 15 dollars as well as are well worth the price!</p><p></p><p>Tim</p><p></p><h1><a href="http://instantblogsubscribers.com/entry.php?w=2behealthyandfit&e_id=243868">No Nonsense Muscle Building-Secrets To Insane Muscle Gain</a></h1></div>Treadmills vs. Exercise Bikehttps://syndicationexpress.ning.com/profiles/blogs/treadmills-vs-exercise-bike2014-08-20T01:03:42.000Z2014-08-20T01:03:42.000ZTimothy Ellerhttps://syndicationexpress.ning.com/members/TimothyEller<div><p><br /> There are hundreds of types of <a href="http://skadoogle.com/sr%2127533/kwExercise.10" target="_blank" title="Find more information on Exercise, compliments of skaDoogle.com" style="border-bottom:1px dashed;border-top:1px dashed;font-variant:small-caps;font-weight:bolder;">Exercise</a> equipment on the market, but the most popular are treadmills and <a href="http://skadoogle.com/ss%2127533/kwExercise.10.4" target="_blank" title="Read more about Exercise, compliments of skaDoogle.com" style="border-top:1px dashed;border-bottom:1px dashed;font-variant:small-caps;font-weight:bolder;">Exercise</a> bikes. The major problem most people find with at home exercise equipment is overcoming boredom. The only thing that seems to work on boredom on a treadmill is a TV or watching an exercise program.<br /> <br /> The same is true on an exercise bike, but some bikes allow you to plug into a TV or video game so that you may visually pedal thru a course. Recumbent bikes allow your hands to be free so that you may use the phone, magazine or book. <br /> <br /> Safety on a Treadmill or Bike<br /> <br /> If safety is a major concern due to age or injury, obviously the exercise bike is the safest for either. Not only while on a treadmill do you have to worry about a misstep, but also if you have children they can endanger the user or themselves. If a ball or any other item is placed under the deck and belt the treadmill can abruptly stop, or little fingers and hands can be hurt by putting them in places they don't belong. <br /> <br /> With treadmills you also have to remember that you are putting much more <a href="http://skadoogle.com/sr%2127533/kwStress.10" target="_blank" title="Find more information on Stress, compliments of skaDoogle.com" style="border-bottom:1px dashed;border-top:1px dashed;font-variant:small-caps;font-weight:bolder;">Stress</a> on your joints. With an upright exercise bike users may stress your back while trying to reach handle bars. Recumbent bikes are said to sometimes improve existing back <a href="http://skadoogle.com/sr%2127533/kwPain.10" target="_blank" title="Find more information on Pain, compliments of skaDoogle.com" style="border-bottom:1px dashed;border-top:1px dashed;font-variant:small-caps;font-weight:bolder;">Pain</a> by forcing proper posture and giving you support while exercising. 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The key to losing <a href="http://skadoogle.com/ss%2127533/kwWeight.10.4" target="_blank" title="Read more about Weight, compliments of skaDoogle.com" style="border-top:1px dashed;border-bottom:1px dashed;font-variant:small-caps;font-weight:bolder;">Weight</a> is thru vigorous activity which a treadmill can allow. <br /> <br /> Conclusion <br /> <br /> Both exercise bikes and treadmills are wonderful options for anyone interested in losing weight or improving health. The major decision is what you are truly interested in achieving, and if you feel that you will be able to stick with your program long term. Long term success is determined by long term usage, so pick wisely, or even better choose both if your wallet can afford the investment.</p><p>Timothy Eller<br /><br />Like us on Facebook<br /><br /><a href="https://www.facebook.com/TheHealthAndWellnessInsider">https://www.facebook.com/TheHealthAndWellnessInsider</a></p><p></p><div style="margin:5px 0px 0px;"><hr /><a href="http://skadoogle.com/sp%2127533/k28qnlk"><img src="http://ocmnet.com/tn/k28qnlk.jpg" style="float:left;margin-right:5px;" border="1" width="160" alt="k28qnlk.jpg" /></a> <b><a href="http://skadoogle.com/sp%2127533/k28qnlk" target="_blank" class="cbcat" style="font-family:verdana, arial;font-size:12px;">28 Day Rapid Fat Loss Challenge</a></b><br /><font class="f10">The 28 day Rapid Fat Loss Challenge Is A Simple Yet Incredibly Effective Di... 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The tri-flex system uses three components to protect joints:<br /> <br /> • A custom-designed deck flexes with every foot strike.<br /> <br /> • Elastomer cushions further absorb the impact shock.<br /> <br /> • Aluminum frames provide <a href="http://skadoogle.com/sr%2127533/kwStrength.10" target="_blank" title="Find more information on Strength, compliments of skaDoogle.com" style="border-bottom:1px dashed;border-top:1px dashed;font-variant:small-caps;font-weight:bolder;">Strength</a> but also flex more than steel. <br /> <br /> As a result, your joints can stay healthier for longer.</p><p></p><p>Timothy Eller<br /><br />Like us on Facebook<br /><br /><a href="https://www.facebook.com/TheHealthAndWellnessInsider">https://www.facebook.com/TheHealthAndWellnessInsider</a><br /><br /></p><p></p><div style="margin:5px 0px 0px;"><hr /><a href="http://skadoogle.com/sp%2127533/purfgpuvf"><img src="http://ocmnet.com/tn/purfgpuvf.jpg" style="float:left;margin-right:5px;" border="1" width="160" alt="purfgpuvf.jpg" /></a> <b><a href="http://skadoogle.com/sp%2127533/purfgpuvf" target="_blank" class="cbcat" style="font-family:verdana, arial;font-size:12px;">75 Commission Lose Man Breast Fat Fast Fitness & Weightloss Niche</a></b><br /><font class="f10">Crazy Converting Desperate Niche Lose Man Breast Fat Fast With The Chest Ch... 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It's a simple electronic device you wear on your waistband that counts steps. Technically, a pedometer calculates distance, as opposed to a step counter, which only counts steps. The pedometer still counts steps, and uses a user- input stride length to calculate the distance. Other pedometers show calories burned, elapsed <a href="http://skadoogle.com/sr%2127533/kwExercise.10" target="_blank" title="Find more information on Exercise, compliments of skaDoogle.com" style="border-bottom:1px dashed;border-top:1px dashed;font-variant:small-caps;font-weight:bolder;">Exercise</a> time, steps per minute, and on and on. All you really need is something that accurately counts steps. Other features can be nice, but many are not necessary. <br /> <br /> Why is it important to count steps? It's a primary indication of the activity you are engaged in during the day. 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Park farther from the store, take the stairs instead of the elevator, pace while you're on the phone, walk with the dog instead of just letting her go, and go down the hall instead of sending an e-mail or picking up the phone.<br /> <br /> By taking more steps-essentially increasing your daily activity and <a href="http://skadoogle.com/sr%2127533/kwBurning.10" target="_blank" title="Find more information on Burning, compliments of skaDoogle.com" style="border-bottom:1px dashed;border-top:1px dashed;font-variant:small-caps;font-weight:bolder;">Burning</a> more calories-you are becoming more physically active. 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The American College of Sports Medicine traditionally prescribes the following as the appropriate level of activity in order to get these benefits:<br /> <br /> ¡¤ Frequency: 3 - 5 days per week ¡¤ Intensity: 60% to 90% of maximal heart rate ¡¤ Duration: 20 - 60 minutes<br /> <br /> If you can't take 30 minutes to exercise, try three 10-minute walking sessions throughout the day. Walk briskly to get the maximum benefit. If you have been sedentary, check with a <a href="http://skadoogle.com/sr%2127533/kwDoctor.10" target="_blank" title="Find more information on Doctor, compliments of skaDoogle.com" style="border-bottom:1px dashed;border-top:1px dashed;font-variant:small-caps;font-weight:bolder;">Doctor</a> and start slow.<br /> <br /> Your new life begins today, and it will be a healthier, longer, and happier life!</p><p></p><p>Timothy Eller<br /><br />Like us on Facebook<br /><br /><a href="https://www.facebook.com/TheHealthAndWellnessInsider">https://www.facebook.com/TheHealthAndWellnessInsider</a></p><p></p><div style="margin:5px 0px 0px;"><hr /><a href="http://skadoogle.com/sp%2127533/sbegvhfsvg"><img src="http://ocmnet.com/tn/sbegvhfsvg.jpg" style="float:left;margin-right:5px;" border="1" width="160" alt="sbegvhfsvg.jpg" /></a> <b><a href="http://skadoogle.com/sp%2127533/sbegvhfsvg" target="_blank" class="cbcat" style="font-family:verdana, arial;font-size:12px;">Fortius Fitness - Total Body Transformation Program</a></b><br /><font class="f10">Complete high quality body transformation program designed by top personal ... 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And what its saying is, "Stop."<br /> <br /> The reason <a href="http://skadoogle.com/ss%2127533/kwExercise.10.4" target="_blank" title="Read more about Exercise, compliments of skaDoogle.com" style="border-top:1px dashed;border-bottom:1px dashed;font-variant:small-caps;font-weight:bolder;">Exercise</a> addicts keep pushing themselves probably lies in what happens when they don't work out. Psychologists at the University of Massachusetts at Boston studied the psychological consequences of being unable to exercise. They compared 30 male and female runners who had been laid low by minor injuries for at least two weeks, with a similar group who continued to run. Those who could not run displayed more signs of depression, <a href="http://skadoogle.com/sr%2127533/kwAnxiety.10" target="_blank" title="Find more information on Anxiety, compliments of skaDoogle.com" style="border-bottom:1px dashed;border-top:1px dashed;font-variant:small-caps;font-weight:bolder;">Anxiety</a> and confusion, and they were far less happy with themselves and their bodies. Like other addictions, exercise, they say, appears to have withdrawal symptoms.<br /> <br /> Of aches and pains<br /> <br /> Over indulgence doesn't harm only the <a href="http://skadoogle.com/sr%2127533/kwMind.10" target="_blank" title="Find more information on Mind, compliments of skaDoogle.com" style="border-bottom:1px dashed;border-top:1px dashed;font-variant:small-caps;font-weight:bolder;">Mind</a>, but the body as well. Initially, the exercise will do what it's supposed to, give you a fit body but once you cross the line, it can get lethal. <a href="http://skadoogle.com/sr%2127533/kwMuscle.10" target="_blank" title="Find more information on Muscle, compliments of skaDoogle.com" style="border-bottom:1px dashed;border-top:1px dashed;font-variant:small-caps;font-weight:bolder;">Muscle</a> damage, osteoarthritis, heart problems they're all waiting to make an appearance.<br /> <br /> The body has its limitations and if you push it beyond that limit, you will harm yourself.<br /> <br /> Obsessive exercise tends to happen among new exercisers, people who have only just started working out. So keen are they to get fit that they overstep the limits. <br /> <br /> The initial signs of unaccustomed exercise can be exhaustion, but that leads to a build up of fatigue. This can do "irreparable harm to the body."<br /> <br /> It isn't only muscles that are at risk, so are bones. Some "recreational" athletes push themselves to the point of injuries such as shin splints or <a href="http://skadoogle.com/sr%2127533/kwStress.10" target="_blank" title="Find more information on Stress, compliments of skaDoogle.com" style="border-bottom:1px dashed;border-top:1px dashed;font-variant:small-caps;font-weight:bolder;">Stress</a> fractures, and then refuse to rest, causing greater and perhaps permanent damage.<br /> <br /> Even a morning walk is not without risk. Too much walking can lead to osteoarthritis. When you're walking, you are working against gravity. So more than exercising your muscles, you are harming your knee joint. A lot of patients who walk up to an hour everyday come up with complaints of aches in the knee. In fact, jogging also harms the knees. Too many sit-ups can also hurt. More than 10 a day can weaken the spine. Moderation, as usual, is the key.<br /> <br /> You should begin gradually, and combine different types of workouts, something that obsessive exercisers forget. A complication factor with people who get hooked to exercise is that they tend to perform the same workouts day after day, further increasing the chances of permanent damage.<br /> <br /> Thinking right<br /> <br /> Never work out so much that you feel completely exhausted at the end of it. About 45 minutes to and hour, four to five days a week, should be your limit. Your <a href="http://skadoogle.com/sr%2127533/kwWorkout.10" target="_blank" title="Find more information on Workout, compliments of skaDoogle.com" style="border-bottom:1px dashed;border-top:1px dashed;font-variant:small-caps;font-weight:bolder;">Workout</a> should leave you feeling fresh and energetic. And make it a pint to take a day's break every week. This is important because your body needs to relax and rejuvenate.<br /> <br /> The key to achieving this lies in your attitude. Exercising is the way to <a href="http://skadoogle.com/sr%2127533/kwHealthy.10" target="_blank" title="Find more information on Healthy, compliments of skaDoogle.com" style="border-bottom:1px dashed;border-top:1px dashed;font-variant:small-caps;font-weight:bolder;">Healthy</a> life. So if you do it only to please yourself when you stand on the weighing machine, you defeat the whole purpose of the exercise. Felling healthy should be the priority. So stop fighting with your own body and you'll be a happier person.</p><p></p><p>Timothy Eller<br /><br />Like us on Facebook<br /><br /><a href="https://www.facebook.com/TheHealthAndWellnessInsider">https://www.facebook.com/TheHealthAndWellnessInsider</a></p><p></p><div style="margin:5px 0px 0px;"><hr /><a href="http://skadoogle.com/sp%2127533/xoobbgpnzc"><img src="http://ocmnet.com/tn/xoobbgpnzc.jpg" style="float:left;margin-right:5px;" border="1" width="160" alt="xoobbgpnzc.jpg" /></a> <b><a href="http://skadoogle.com/sp%2127533/xoobbgpnzc" target="_blank" class="cbcat" style="font-family:verdana, arial;font-size:12px;">Kettlebell Boot Camp Workouts</a></b><br /><font class="f10">99 Done for you Kettlebell Boot Camp Workouts For Trainers And Boot Camp Wo... 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In addition, online workouts are interactive and dynamic. If you need guidance or support, you can email the <a href="http://skadoogle.com/ss%2127533/kwFitness.10.4" target="_blank" title="Read more about Fitness, compliments of skaDoogle.com" style="border-top:1px dashed;border-bottom:1px dashed;font-variant:small-caps;font-weight:bolder;">Fitness</a> program, and in most cases, receive an immediate answer to your question. Various other tools to enhance your learning and ensure your success are also available at the click of a mouse such as video demonstrations, <a href="http://skadoogle.com/sr%2127533/kwExercise.10" target="_blank" title="Find more information on Exercise, compliments of skaDoogle.com" style="border-bottom:1px dashed;border-top:1px dashed;font-variant:small-caps;font-weight:bolder;">Exercise</a> instructions, live chats and more.<br /> <br /> According to Gary Mathews of <a href="http://www.criticalbench.com">http://www.criticalbench.com</a>, "Losing <a href="http://skadoogle.com/sr%2127533/kwWeight.10" target="_blank" title="Find more information on Weight, compliments of skaDoogle.com" style="border-bottom:1px dashed;border-top:1px dashed;font-variant:small-caps;font-weight:bolder;">Weight</a> in the confines of your own home at your computer is not only possible, it's a reality. What I mean is that (sic) you can use the advice that's given to you through an online fitness consultation to pursue a more productive way of <a href="http://skadoogle.com/sr%2127533/kwBurning.10" target="_blank" title="Find more information on Burning, compliments of skaDoogle.com" style="border-bottom:1px dashed;border-top:1px dashed;font-variant:small-caps;font-weight:bolder;">Burning</a> off undesired <a href="http://skadoogle.com/sr%2127533/kwFat.10" target="_blank" title="Find more information on Fat, compliments of skaDoogle.com" style="border-bottom:1px dashed;border-top:1px dashed;font-variant:small-caps;font-weight:bolder;">Fat</a> and reaching your fitness goals."<br /> <br /> Online fitness <a href="http://skadoogle.com/ss%2127533/kwTraining.10.4" target="_blank" title="Read more about Training, compliments of skaDoogle.com" style="border-top:1px dashed;border-bottom:1px dashed;font-variant:small-caps;font-weight:bolder;">Training</a> is available at a small percentage of the cost of a personal <a href="http://skadoogle.com/sr%2127533/kwTrainer.10" target="_blank" title="Find more information on Trainer, compliments of skaDoogle.com" style="border-bottom:1px dashed;border-top:1px dashed;font-variant:small-caps;font-weight:bolder;">Trainer</a>, making it an affordable alternative for a greater number of people. Further, a personal trainer can typically only offer fitness advice related to his or her individual field of expertise whereas online fitness programs offer the knowledge of numerous highly qualified professionals. An online program can also provide <a href="http://skadoogle.com/sr%2127533/kwNutrition.10" target="_blank" title="Find more information on Nutrition, compliments of skaDoogle.com" style="border-bottom:1px dashed;border-top:1px dashed;font-variant:small-caps;font-weight:bolder;">Nutrition</a> advice, information on injury prevention and rehabilitation, resources for answers to <a href="http://skadoogle.com/sr%2127533/kwMedical.10" target="_blank" title="Find more information on Medical, compliments of skaDoogle.com" style="border-bottom:1px dashed;border-top:1px dashed;font-variant:small-caps;font-weight:bolder;">Medical</a> questions, motivational help and more. In addition, online fitness programs are frequently updated, and therefore, provide the latest research and information in the fitness industry.<br /> <br /> If you are new to fitness, it is oftentimes difficult to know where to begin, and designing your own fitness program can be very frustrating and time consuming. An online personal trainer can help you eliminate unnecessary research and confusion by teaching you the most enjoyable method for achieving the exact results you want. And the more customized and enjoyable your fitness program, the more likely you will be to stick with it and enjoy a healthier lifestyle in the long term. <br /> <br /> Note: Always consult with a professional <a href="http://skadoogle.com/sr%2127533/kwHealth.10" target="_blank" title="Find more information on Health, compliments of skaDoogle.com" style="border-bottom:1px dashed;border-top:1px dashed;font-variant:small-caps;font-weight:bolder;">Health</a> care advisor before beginning any <a href="http://skadoogle.com/sr%2127533/kwPhysical.10" target="_blank" title="Find more information on Physical, compliments of skaDoogle.com" style="border-bottom:1px dashed;border-top:1px dashed;font-variant:small-caps;font-weight:bolder;">Physical</a> fitness program.</p><p></p><p>Timothy Eller</p><p></p><div style="margin:5px 0px 0px;"><hr /><a href="http://skadoogle.com/sp%2127533/zc3genvare"><img src="http://ocmnet.com/tn/zc3genvare.jpg" style="float:left;margin-right:5px;" border="1" width="160" alt="zc3genvare.jpg" /></a> <b><a href="http://skadoogle.com/sp%2127533/zc3genvare" target="_blank" class="cbcat" style="font-family:verdana, arial;font-size:12px;">Fitter U - 12 Week Fat Loss & Body Shaping MP3 Fitness Program</a></b><br /><font class="f10">The worlds only 12-week body shaping fitness program for your iPod/MP3 play... 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You're not helping yourself if all you do is a "list" of exercises. Worse, many people are given a list of things to never do again. This list is often favorite activities that made their lives worthwhile and fun.<br /> <br /> Most people spend their lives doing activities with poor posture that rounds their lower back. They sit, stand, walk, and exercise round-shouldered and round-backed. This shortens chest and shoulder muscles in front, and over stretches and weakens your back. Like squeezing a water balloon in front, when you round forward, it squeezes the front of your discs between your back bones (vertebrae) above and below the disc.</p><p></p><p>Timothy Eller</p><p></p><div style="margin:5px 0px 0px;"><hr /><a href="http://skadoogle.com/sp%2127533/orggreh"><img src="http://ocmnet.com/tn/orggreh.jpg" style="float:left;margin-right:5px;" border="1" width="160" alt="orggreh.jpg" /></a> <b><a href="http://skadoogle.com/sp%2127533/orggreh" target="_blank" class="cbcat" style="font-family:verdana, arial;font-size:12px;">Fitness - eBooks. com</a></b><br /><font class="f10">Innovative Weight Training EBook(R)s, Covering Rapid Fat Loss, Muscle Build... 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No matter how effective the <a href="http://skadoogle.com/sr%2127533/kwExercise.10" target="_blank" title="Find more information on Exercise, compliments of skaDoogle.com" style="border-bottom:1px dashed;border-top:1px dashed;font-variant:small-caps;font-weight:bolder;">Exercise</a> is, if a person isn't going to do them consistently the <a href="http://skadoogle.com/ss%2127533/kwExercise.10.4" target="_blank" title="Read more about Exercise, compliments of skaDoogle.com" style="border-top:1px dashed;border-bottom:1px dashed;font-variant:small-caps;font-weight:bolder;">Exercise</a> will not benefit that particular individual. It is also important to note that the best stomach exercises do not necessarily require equipment to perform them, although some machines and equipment may work quite well for some people. <br /> <br /> When a person decides on a <a href="http://skadoogle.com/sr%2127533/kwFitness.10" target="_blank" title="Find more information on Fitness, compliments of skaDoogle.com" style="border-bottom:1px dashed;border-top:1px dashed;font-variant:small-caps;font-weight:bolder;">Fitness</a> program that includes stomach exercises, it is best to include stomach exercises that work the different parts of the stomach. If a person simply concentrates on one area of their stomach, there <a href="http://skadoogle.com/sr%2127533/kwWorkout.10" target="_blank" title="Find more information on Workout, compliments of skaDoogle.com" style="border-bottom:1px dashed;border-top:1px dashed;font-variant:small-caps;font-weight:bolder;">Workout</a> will not be as effective. The best stomach exercises, combine working the oblique, which are the side muscles, the lower abdominals, the mid section and also the upper section. <br /> <br /> Some of the most popular stomach exercises are crunches. These are a very effective exercise and very convenient since they can be performed anywhere without any equipment. The next stomach exercise that is also very popular and goes along with the basic crunch is the side crunch, which works out the oblique. <br /> <br /> Some people consider the best stomach exercises to be included in a Pilate's <a href="http://skadoogle.com/ss%2127533/kwWorkout.10.4" target="_blank" title="Read more about Workout, compliments of skaDoogle.com" style="border-top:1px dashed;border-bottom:1px dashed;font-variant:small-caps;font-weight:bolder;">Workout</a>. The reason for this is because in Pilates, the whole focus is on the core of the body which is the abdominal, or stomach muscles. Every movement in a Pilate's workout will work the stomach muscles either directly or indirectly. These exercises can be found on the internet, either the exercise itself or video's that can be purchased.<br /> <br /> Another good exercise that some <a href="http://skadoogle.com/ss%2127533/kwFitness.10.4" target="_blank" title="Read more about Fitness, compliments of skaDoogle.com" style="border-top:1px dashed;border-bottom:1px dashed;font-variant:small-caps;font-weight:bolder;">Fitness</a> experts considers to be one of the best stomach exercises involves laying flat on your stomach, leg straight and then raising your body up using your arms as your hands are clasped together and keeping your body straight as if doing a pushup. Hold this position as long as you can stand. This is an excellent movement to strengthen the whole stomach.<br /> <br /> Remember again though that just because one person may consider a specific exercise to be the best stomach exercise that does not necessarily mean it is the best for everyone. Each person's body is different and will respond differently to certain movements. Any one serious about working on the abdominal muscles will find it most helpful to try several different stomach exercises and then determine which one they can both feel and see results with. If one exercise is simply too hard to do correctly, or does not feel like it has done anything for the <a href="http://skadoogle.com/sr%2127533/kwMuscle.10" target="_blank" title="Find more information on Muscle, compliments of skaDoogle.com" style="border-bottom:1px dashed;border-top:1px dashed;font-variant:small-caps;font-weight:bolder;">Muscle</a> group worked, that exercise is clearly not the best and the person should find what works best for them.</p><p></p><p>Timothy Eller</p><p></p><p><a href="http://skadoogle.com/sp%2127533/punqubjfr"><img src="http://ocmnet.com/tn/punqubjfr.jpg" style="float:left;margin-right:5px;" border="1" width="160" alt="punqubjfr.jpg" /></a> <b><a href="http://skadoogle.com/sp%2127533/punqubjfr" target="_blank" class="cbcat" style="font-family:verdana, arial;font-size:12px;">Chad Howse’s PowerHowse Challenge</a></b><br /><font class="f10">Muscle-Building, Athlete-Making Solution that helped me build 32 pounds of ... (<a href="http://skadoogle.com/sp%2127533/punqubjfr" target="_blank" class="subcat" style="font-family:verdana, arial;">more</a>)</font></p></div>8 Tips To Consider When Buying A Treadmill or ellipticalhttps://syndicationexpress.ning.com/profiles/blogs/8-tips-to-consider-when-buying-a-treadmill-or-elliptical2014-08-06T02:10:21.000Z2014-08-06T02:10:21.000ZTimothy Ellerhttps://syndicationexpress.ning.com/members/TimothyEller<div><p><br /> 2. Do your research and get several price quotes from several different stores. Typically, the more you deal with the various companies, the better deals they will come up with such as discounts, free product, financing specials, etc.<br /> <br /> 3. Tread carefully when buying over the Internet. Some companies, like Landice and True, will void your warranty if bought over the Internet and some have restrictions on delivery distances from an authorized dealer. If in doubt, call or email the factory. Another issue related to Internet buying is delivery. Many of us in the business know how difficult it is to ship a single treadmill or elliptical without having it damaged so deal with a company that has been doing it a long time and has already learned how to do it. Another issue to keep in <a href="http://skadoogle.com/sr%2127533/kwMind.10" target="_blank" title="Find more information on Mind, compliments of skaDoogle.com" style="border-bottom:1px dashed;border-top:1px dashed;font-variant:small-caps;font-weight:bolder;">Mind</a> is what you are going to do if you don't like the machine. Most companies accept returns but the cost to ship the treadmill back to the factory can easily cost hundreds of dollars so it is quite an expensive trial test if the machine is returned. Also curbside delivery literally means what it says...the trucking company will sit it on the curb and it's your problem to get it into the house, so either pay for inside delivery or have help ready. Another issue is service...some internet companies have good service networks and others don't but remember that you probably won't get the type of personalized service you should expect from a local dealer.<br /> <br /> 4. Do take care of your treadmills. Whether they require quite a bit or little maintenance, keeping the treadmill or elliptical clean and the walking belt lubricated on the treadmill can be the difference between having a great treadmill or a money pit. Refer to our Treadmill or Elliptical Care Pamphlet for maintenance instructions.<br /> <br /> 5. If you are considering used machines, really do you homework, and then do it again. We do rebuilding jobs for local <a href="http://skadoogle.com/sr%2127533/kwHealth.10" target="_blank" title="Find more information on Health, compliments of skaDoogle.com" style="border-bottom:1px dashed;border-top:1px dashed;font-variant:small-caps;font-weight:bolder;">Health</a> clubs all the time and do this work occasionally for people who are buying health club models for the home but to do it right costs quite a bit and if someone is telling you they have a used or rebuilt at an amazing price, you typically aren't getting the entire story.<br /> <br /> 6. Since buying a treadmill is a huge investment for most people, choose your dealer and factory carefully. As with any product, a brand new company may not be around in a few years, parts can be very specific to machines and spares may not be available if the factory isn't around. A dealer for a reputation for high quality and personalized service is necessary for some people. Other people feel confident in servicing their own equipment, so figure out which one you are and buy accordingly. If you know one end of a wrench from the other, you might want to save a few dollars with an Internet purchase. Others may need to pay for the full-service price you should get from a local dealer but if you pay the higher price, demand the higher service level.<br /> <br /> 7. Treadmills and ellipticals are different than many other home appliances. Remember, we rate a treadmill average if it has a breakdown only once every 5 years...that's average! Extended warranties can make sense if the manufacturer has a short warranty and if you get it from a reputable extended warranty company. Remember the dealer is typically not the warranty provider and many have gone out of business over the years and others are hard to deal with. For instance, UTS (Icon's warranty company) is the best we have ever dealt with. If you get an Icon machine, buy the UTS warranty...it will be well worth it. UTS's number is 800-677-3838. Also, Sears has a good extended warranty program and it typically pays for itself if you use the machine. On the other hand, we have had problems with the company called N.E.W. and many others have gone out of business so do your research on your warranty company if you have never heard of them.<br /> <br /> 8. A great final <a href="http://skadoogle.com/sr%2127533/kwTip.10" target="_blank" title="Find more information on Tip, compliments of skaDoogle.com" style="border-bottom:1px dashed;border-top:1px dashed;font-variant:small-caps;font-weight:bolder;">Tip</a> is if you want to save a bit of money. Due to the influence of Asian parts, the lower end treadmills and ellipticals are getting better and better while the price is holding the line and the ones being made today in the $800 range are much better than the $800 machines made 10 years ago. If you need to save a few bucks and your <a href="http://skadoogle.com/sr%2127533/kwDoctor.10" target="_blank" title="Find more information on Doctor, compliments of skaDoogle.com" style="border-bottom:1px dashed;border-top:1px dashed;font-variant:small-caps;font-weight:bolder;">Doctor</a> says it is OK, use a few degrees of incline always when you use your machine. If the machine is well maintained and if you use a bit of incline (on the treadmill), you can get by with a bit less of a machine than you might otherwise need. The incline allows gravity to take over quite a bit of the workload from the drive system. A treadmill used with just a slight incline will last much longer than a comparably cared for treadmill that is used at a flat level.</p><p></p><p>Timothy Eller</p><div style="margin:5px 0px 0px;"><hr /><a href="http://skadoogle.com/sp%2127533/serapusos"><img src="http://ocmnet.com/tn/serapusos.jpg" style="float:left;margin-right:5px;" border="1" width="160" alt="serapusos.jpg" /></a> <b><a href="http://skadoogle.com/sp%2127533/serapusos" target="_blank" class="cbcat" style="font-family:verdana, arial;font-size:12px;">Fourneau Brûler De Graisse (French Fat Burning Furnace).</a></b><br /><font class="f10">Just Released French Version Of The #1 Fitness EBook On Cb! Easy To Dominat... (<a href="http://skadoogle.com/sp%2127533/serapusos" target="_blank" class="subcat" style="font-family:verdana, arial;">more</a>)</font></div></div>What you eat before and after your exercise routine has a huge impact on your results.
Think about that.
You could be doing an intense exercise routine, pushing yourself hard in the gym, but then eatihttps://syndicationexpress.ning.com/profiles/blogs/6585224-BlogPost-443422013-08-28T01:09:49.000Z2013-08-28T01:09:49.000ZTimothy Ellerhttps://syndicationexpress.ning.com/members/TimothyEller<div><p><iframe width="640" height="360" src="http://www.youtube.com/embed/6h38vB8yFNQ?feature=player_embedded&wmode=opaque" frameborder="0"></iframe></p><p></p><p>What you eat before and after your <strong>exercise routine</strong> has a huge impact on your results.</p><p>Think about that.</p><p>You could be doing an intense <em>exercise routine</em>, pushing yourself hard in the gym, but then eating all the wrong foods that keep your body looking the same.</p><p>I don’t know about you, but if I’m going to put in all that effort in my exercise routine, I certainly don’t want my results hijacked by poor nutrition.</p><p> </p><p>Transforming your body comes down to two simple parts:</p><p>1) consistent, challenging <span>exercise routine</span> and</p><p> </p><p>2) balanced, proper nutrition.</p><p>When you skip on the balanced, proper nutrition, you cheat yourself out of the sculpted physique that you should have.</p><p>The food you eat prior to and following exercise routine plays a key role in the overall success of your workout. What you eat and when you eat can either help you burn more calories and build more muscle or it can hinder your <a title="Weight Loss Goals" href="http://www.empowernetwork.com/timothyeller/blog/weight-loss-goals/?id=timothyeller">weight-loss</a> and muscle-mass goals.</p><p>Here’s how it works. Your body gets energy from the carbohydrates you eat. Carbohydrates are converted to glucose, and unused glucose is then converted to glycogen, which is stored in your liver and muscles.</p><p>During an intense <a title="Ball Exercises For The Core" href="http://www.empowernetwork.com/timothyeller/blog/ball-exercises-for-the-core/?id=timothyeller">exercise</a> routine, your body uses up this stored energy. Not having a store of energy, your body can’t function at its potential.</p><p>Healthy pre- and post-<a href="https://www.google.com/url?sa=t&rct=j&q=&esrc=s&source=blogsearch&cd=30&cad=rja&ved=0CHgQmAEwCTgU&url=http%3A%2F%2Fblog.villageofoldehickory.boydwilson.com%2Faround-town%2Flancasters-top-fitness-classes-can-re-energize-your-workout-routine%2F&ei=C5vkUZC5Is7j4AOmmYDADA&usg=AFQjCNG9a5Y2mUiZewrGyJxisafvwquJVw&sig2=DHUMXeItoGfHm63WRCzCGA&bvm=bv.48705608,d.dmg">exercise routine</a> foods provide your body with the glycogen needed to fuel your muscles during aerobic and anaerobic exercise.</p><p> </p><h2>Pre-Exercise Routine Workout Fuel</h2><div class="wp-caption alignnone"><a href="http://www.pcytigersharks.com/"><img title="Pre-Exercise Routine Workout Fuel" alt="Pre-Exercise Routine Workout Fuel" src="http://www.pcytigersharks.com/ohpcyts/UserFiles/Image/News/fruits87452265.jpg" width="276" height="250" /></a><p class="wp-caption-text">Pre-Exercise Routine Workout Fuel</p></div><p>Many people find that exercising first thing in the morning works best for their schedule. For some, this means heading to the gym on an empty stomach. Unfortunately, when you exercise with your body’s “gas tank” on empty, your body will start to take the amino acids from your muscles and convert them to the glucose you need for energy.</p><p>Therefore, instead of burning fat, you may actually break down your muscle!</p><p>This is the opposite of what you want to do.</p><p> </p><p>In order to burn fat, you need to fuel up with something nutritious an hour to an hour and a half before your exercise routine. This gives your body enough time to digest the food and make the energy available for exercising.</p><p> </p><p>Good examples of healthy pre-workout meals or snacks to give your body the energy it needs to prepare you for your exercise routine include high-fiber cereal with skim milk, a two- to three-ounce turkey breast, a low sugar energy bar, banana, poached egg with whole-wheat toast and grapefruit, or a lean turkey burger.</p><p> </p><h3>Don’t have time to eat a meal before your exercise routine?</h3><p> </p><p>You still need to eat something. A quick way to give your body immediate energy is to eat a simple carbohydrate such as fruit or juice in a protein drink or shake 15 to 30 minutes prior to your exercise routine. And avoid heavy meals before exercising, as these large meals may slow you down and make you feel sluggish during your routine.</p><p> </p><p>The combination of food to eat before an exercise routine should contain complex and simple carbohydrates, fiber, and low-fat protein to give you energy, keep you feeling full, and help regulate a normal blood sugar level. Try to make sure each pre-exercise routine meal or snack contains this combination of nutrients. Not having the right amount of carbs for energy will hinder your ability to burn calories, build muscle, and exercise to your full potential.</p><p> </p><p><strong>Replenish After Your Exercise Routine.</strong></p><p> </p><p>The goal of replenishing after your exercise routine with nutrition is to help muscles rebuild and strengthen following the stress and loss of glycogen they experience during exercise. To replenish energy stores, your muscles need protein and carbohydrates within half an hour to an hour and a half following your exercise routine.</p><p>Examples of replenishing after your exercise routine are snacks and meals that include a four- to six-ounce turkey breast and brown rice, a green salad with grilled chicken, or a smoothie with fresh fruit and low-fat yogurt.</p><p> </p><p><strong>Feed Your Muscles, Not Your Fat To Get More Value From Your Exercise Routine</strong></p><div><p>The next time you head to the gym to lift weights or go to the pool to swim laps, make sure your body is fueled up with the complex carbs, protein, and fiber it needs for energy and stamina. And after your exercise routine, replenish the lost energy.</p><p><strong>DO NOT feed your fat by consuming the following before or after your exercise routine:</strong></p><ul><li>Simple carbohydrates</li><li>Sugar</li><li>Large amounts of fat</li></ul><p><strong>Tropical Chicken Salad Is Perfect To Have Before Or After Your Exercise Routine</strong></p><div><div class="wp-caption alignnone"><img title="Tropical Chicken Salad Is Perfect To Have Before Or After Your Exercise Routine" alt="Tropical Chicken Salad Is Perfect To Have Before Or After Your Exercise Routine" src="http://fitproconnect.com/Content/IssueContent/4-23-2012.jpg" width="250" height="167" /><p class="wp-caption-text">Tropical Chicken Salad Is Perfect To Have Before Or After Your Exercise Routine</p></div><p>This salad is the perfect To Have for a Before Or After Your Exercise Routine meal. It has plenty of protein and fiber, vitamins, minerals and lots of delicious flavor.<br /><strong>Servings: 8</strong></p><p><strong>Here’s what you need…</strong></p><ul><li>1 head cabbage, chopped</li><li>1 red bell pepper, chopped</li><li>1 mango, chopped</li><li>1/2 cup pineapple, chopped</li><li>1 bunch cilantro, chopped</li><li>1/3 cup green onions, chopped</li><li>4 skinless chicken breast, baked and chopped</li><li>1/4 cup low calorie mango dressing</li></ul><ol><li>Mix all of the salad ingredients in a large bowl. Toss with the dressing.</li></ol><p><strong>Nutritional Analysis:</strong> One serving equals: 200 calories, 3 fat, 144mg sodium, 14g carbohydrate, 4g fiber, and 30g protein.</p><p> </p><p> </p><p><a href="http://socialmediabar.com/energize-your-exercise-routine" target="_blank">Don’t forget to grab your free e-book 21 Insider Tips To Fitness Success!by clicking here</a></p></div></div></div>Exercises To Avoidhttps://syndicationexpress.ning.com/profiles/blogs/exercises-to-avoid2013-08-20T00:18:26.000Z2013-08-20T00:18:26.000ZTimothy Ellerhttps://syndicationexpress.ning.com/members/TimothyEller<div><div class="wp-caption aligncenter"><a href="http://www.chicagogolfreport.com/"><img alt="Exercises To Avoid" height="251" src="http://www.chicagogolfreport.com/wp-content/uploads/2012/11/GOLF_FITNESS_XOUT.jpg" width="413" /></a><div class="wp-caption-text">Exercises To Avoid</div></div><h2>4 EXERCISES TO AVOID</h2><div>By David Cordle</div><div><a href="http://www.perfectfitwc.com/">http://www.perfectfitwc.com/</a></div><div><div>Nothing will derail your <a href="http://www.empowernetwork.com/timothyeller/blog/weight-loss-goals/?id=timothyeller" title="Weight Loss Goals">fitness goals</a> quite as swiftly as a painful injury.</div><div>In order to stay pain-free and limber, beware of the following 4 <strong>exercises to avoid</strong>:</div></div><div><strong>#1 Exercises To Avoid: The Slump Machine</strong></div><div class="wp-caption alignnone"><a href="http://s247.photobucket.com/"><img alt="Exercises To Avoid" height="320" src="http://i247.photobucket.com/albums/gg158/MDA2008/2174013807_0d17c8fc62.jpg" title="Exercises To Avoid" width="241" /></a><div class="wp-caption-text"><br />Exercises To Avoid</div></div><div>One of the most common and easiest ways to get hurt at the gym is by using improper posture when on a treadmill, stationary bicycle, Stairmaster, and pretty much any other machine.</div><div>In order to avoid injury, fight the urge to rest your forearms on the handlebars of the bicycle or let your head and shoulders slump below your hand grips on the Stairmaster. By doing this, your shoulders and back are constantly in harm’s way.</div><div><strong>#2 Exercises To Avoid:The Fighting Bends</strong></div><div class="wp-caption alignnone"><a href="http://img.webmd.com/"><img alt="Exercises To Avoid" height="335" src="http://img.webmd.com/dtmcms/live/webmd/consumer_assets/site_images/articles/health_tools/9_least_effective_exercises_slideshow/istock_photo_of_lat_pulldown_behind_head.jpg" title="Exercises To Avoid" width="493" /></a><div class="wp-caption-text">Exercises To Avoid</div></div><div><strong> </strong>Whether stretching your body for prolonged periods of time or pulling weights down time and again, another way to injure your body is by doing exercises that don’t feel good when you’re doing them.</div><div>Many <a href="http://www.empowernetwork.com/timothyeller/blog/ball-exercises-for-the-core/?id=timothyeller" title="Ball Exercises For The Core">exercises</a> that are likely to cause harm involve pulling weights down behind your head. Exercises like these and others force your body to fight its natural range of motion and are a fantastic way to allow your body to suffer harm when harm could easily be avoided.</div><div><strong>#3 Exercises To Avoid: Twist, Shout, Scream</strong></div><div>Here’s an exercise that potentially builds up a little flexibility but that offers a lot of potential for pain. Grab a broom handle or a barbell, toss it across your shoulders, and start twisting your body.</div><div>This aggressive twisting puts an enormous amount of stress on the lower back. There are plenty of safer ways to gain flexibility in your back, so avoid this technique at all costs.</div><div><strong>#4 Exercises To Avoid: The Improperly Done Dead Lift</strong></div><div class="wp-caption alignnone"><a href="http://home.utah.edu/"><img alt="Exercises To Avoid" height="357" src="http://home.utah.edu/~u0442639/flash/pump/improperdeadlift.jpg" title="Exercises To Avoid" width="300" /></a><div class="wp-caption-text">Exercises To Avoid</div></div><div>Used as the grand finale for many weight-lifting competitions, the dead lift is the last word when it comes to brute, unfettered strength. And when the inexperienced, unprofessional weight lifter tries to take on this impressive feat, the results can be disastrous.</div><div>On top of dropping incredible amounts of weight on your body, dead lifting also offers the opportunity to ruin your back by not lifting with your legs.</div><div>Now that you know what <span>exercises to avoid</span> to escape unnecessary and potentially life-altering pain, what are you waiting for? Get out there and be safe!</div><h3>Safety First Is Key And Why We Talk About Exercises To Avoid</h3><div><div>In addition to <a href="http://www.howtocopewithpain.org/blog/223/exercises-to-prevent-computer-pain/"><em>exercises to avoid</em></a>, you should keep a few rules of thumb in mind no matter what you find yourself doing in the midst of your routine.</div><div><strong>Rule of Thumb 1 With Exercises To Avoid:</strong> Technique is everything. Using poor technique with any exercise is one of the fastest ways to wind up with bad pain. In addition to helping you avoid injury, proper technique also helps you make sure you’re working out the muscles you’re trying to work out.<br /><strong>Rule of Thumb 2 With Exercises To Avoid</strong>: Burnout hurts. When your body says you can’t go any farther, it may be a good idea to listen. Some of the most common injuries at the gym are overuse injuries. So don’t be afraid to give your body a break. You can also reduce your likelihood of overuse injuries by keeping plenty of variety in your regiment.</div><div><strong>Rule of Thumb 3 With Exercises To Avoid: </strong>Get a partner or work with a trainer. It’s not easy to find someone to get in the weight room with you at 5 a.m. However, having someone alongside of you will help you avoid injury by spotting you when you get in a bad situation and helping you practice proper form throughout your routine.</div></div><div><div><strong>Sweet Paprika Chicken & Veggies Along With Exercises To Avoid Can Bring Success</strong></div><div><div><img alt="Sweet Paprika Chicken & Veggies Along With Exercises To Avoid Can Bring Success" height="185" src="http://fitproconnect.com/Content/IssueContent/5-21-2012.jpg" title="Sweet Paprika Chicken & Veggies Along With Exercises To Avoid Can Bring Success" width="280" />Here’s a new and tasty way to prepare lean chicken and nutritious veggies. Meals that are high in protein and fiber, like this, are exactly what you need to be eating in order to see amazing results.<br /><strong>Servings: 8 </strong></div><div><strong>Here’s what you need…</strong></div><ul><li>1/2 teaspoon salt</li><li>1/2 teaspoon pepper</li><li>16 oz of skinless, chicken tenders</li><li>1 teaspoon olive oil</li><li>1 red onion, chopped</li><li>4 carrots, chopped</li><li>3 heirloom tomatoes, chopped</li><li>2 green bell peppers, seeded and chopped</li><li>2 Tablespoons coconut flour</li><li>2 Tablespoons sweet paprika</li></ul><ol><li>Preheat oven to 325 degrees F.</li><li>Season the chicken tenders with salt and pepper. Heat the olive oil in a large skillet, over medium heat. Add the chicken and cook, turning occasionally until browned. Transfer to a roasting pan.</li><li>Add the vegetables to the skillet and maintain the heat on medium. Cook, stirring often, until the onion is translucent. Sprinkle in the flour and paprika and stir well. Bring to a boil and cook until the tomatoes give off their juices, about 10 minutes. Pour the veggies over the chicken and cover.</li><li>Bake for 30 minutes, uncover and bake for an additional 30 minutes.</li></ol><div><strong>Nutritional Analysis:</strong> One serving equals: 211 calories, 3 fat, 390mg sodium, 17g carbohydrate, 5.5g fiber, and 29g protein.</div><div id="recipe"><div><div><a href="http://socialmediabar.com/exercises-to-avoid">Don’t forget to grab your free e-book 21 Insider Tips To Fitness Success!by clicking here</a></div></div></div></div></div></div>Ball Exercises For The Corehttps://syndicationexpress.ning.com/profiles/blogs/ball-exercises-for-the-core2013-08-10T14:21:15.000Z2013-08-10T14:21:15.000ZTimothy Ellerhttps://syndicationexpress.ning.com/members/TimothyEller<div><h2>TOP 10 BALL EXERCISES TO TIGHTEN CORE</h2><div>With everything that you’ve got going on in your life, taking time to tighten your core with <strong><a href="http://socialmediabar.com/ballexercises">ball exercises</a></strong> is probably not a high priority.</div><div>Sure, you’d love to have <strong>tight abs</strong>, and you <a href="http://www.empowernetwork.com/timothyeller/blog/how-to-get-sexy-legs/?id=timothyeller" title="How To Get Sexy Legs">exercise</a> when you can, but your core could definitely use some more attention by doing <em>exercises</em>.</div><div>An easy way to incorporate core strengthening <span>exercises</span> into your exercise routine is to work the following 10 ball exercises into your routine.</div><div>As with other exercises, warm up before using an exercise ball. When performing specific exercises, keep your back straight, avoid locking your knees, and breathe properly.</div><div>The size of ball you use should be based on your height and weight. When sitting on a ball, your thighs should be parallel to the ground. Choose dumbbell weights based on your fitness level.</div><h3>#1: Ball Push-Up Exercises</h3><div class="wp-caption aligncenter"><img alt="Ball Push-Up Exercises" height="288" src="http://www.healthmango.com/wp-content/uploads/2010/05/Exercise-Ball-Push-Ups.jpg" title="Ball Push-Up Exercises" width="384" /><div class="wp-caption-text"><br />Ball Push-Up Exercises</div></div><div>A great way to work your chest, triceps, upper pectoral, and core muscles is <span>ball push-up exercises</span>. Rest your upper thighs on the ball and place your hands on the floor shoulder width apart. Lower your upper body toward the ground until your arms are bent at 90 degrees, and then lift back up. This inclined position really targets your chest.</div><div><strong>#2: Ball Sit-Up Exercises</strong></div><div class="wp-caption aligncenter"><img alt="Ball Sit-Up Exercises" height="333" src="http://c69282.r82.cf3.rackcdn.com/149511_of628-m.jpg" title="Ball Sit-Up Exercises" width="400" /><div class="wp-caption-text">Ball Sit-Up Exercises</div></div><div>Using the ball for sit-up exercises works your abdominal, core, and hip muscles. Sit on the top front of the ball and place your hands behind your head. Lie back until your back is touching the ball, and then slowly sit back up straight, lifting with your abs and not your neck.</div><div><strong>#3: Ball Arm-Leg Extension Exercises</strong></div><div class="wp-caption aligncenter"><a href="http://www.richmondchiro.com/"><img alt="Ball Arm-Leg Extension Exercises" height="370" src="http://www.richmondchiro.com/wp/wp-content/uploads/2012/11/20121115-221701.jpg" title="Ball Arm-Leg Extension Exercises" width="431" /></a><div class="wp-caption-text"><br />Ball Arm-Leg Extension Exercises</div></div><div>Alternating arm-leg extension exercises using the ball targets just about all major muscle groups—especially the buttocks, hamstrings, and upper and lower back muscles. Get on all fours with the exercise ball placed under your abdomen. Simultaneously lift and straighten your left leg and right arm. Extend them away from the body’s center while keeping your hips stable and balancing on the ball. Finally, bring your leg and arm back toward the ball. Perform eight extensions before switching sides.</div><div><strong>#4: One-Legged Ball Squat Exercises</strong></div><div class="wp-caption aligncenter"><a href="http://mbssa.webs.com/"><img alt="One-Legged Ball Squat Exercises" height="322" src="http://mbssa.webs.com/photos/One%20Leg%20Stability%20Squat.jpg" title="One-Legged Ball Squat Exercises" width="542" /></a><div class="wp-caption-text"><br />One-Legged Ball Squat Exercises</div></div><div>To work your quadriceps and buttocks, <strong>ball squats</strong> exercises are a great option. Stand up straight and place your right ankle on top of the ball behind you so your weight is on your left leg. Slowly lower your body until your left leg is bent at the knee at 90 degrees and your right leg extends behind you. Rise back up and lower again. Alternate sides after 10 squats.</div><div><strong>#5: Ball Jackknife Exercises</strong></div><div class="wp-caption alignnone"><a href="http://www.jivafit.com/"><img alt="Ball Jackknife Exercises" height="236" src="http://www.jivafit.com/wp-content/uploads/2012/05/jack_knife.jpg" title="Ball Jackknife Exercises" width="215" /></a><div class="wp-caption-text"><br />Ball Jackknife Exercises</div></div><div>Here’s another exercise that targets your abdominal and hip muscles. Place your hands on the floor shoulder-width apart, arms extended, ankles on the ball, and legs extended. Put your weight on your arms and roll the ball in toward your arms by bending your knees and waist. Extend your legs back out straight. Repeat.</div><div><strong>#6: Ball Table Top Exercises</strong></div><div class="wp-caption aligncenter"><a href="http://a4.ec-images.myspacecdn.com/"><img alt="Ball Table Top Exercises" height="359" src="http://a4.ec-images.myspacecdn.com/images02/130/135db80946bf4c0f874fb2e415868147/l.jpg" title="Ball Table Top Exercises" width="480" /></a><div class="wp-caption-text"><br />Ball Table Top Exercises</div></div><div>This exercise is quite simple to do, and it works many muscle groups, including your abdominals, shoulders, chest, and back. Sit on your knees and lean over onto the exercise ball, placing your forearms on the ball. Keep your back straight and bend your elbows at 90 degrees. Roll the ball forward and raise off your knees onto your toes. Extend your legs straight. Then return to your knees.</div><div><strong>#7: Ball Triceps Extension Exercises</strong></div><div class="wp-caption aligncenter"><a href="http://www.ball-exercises.com/"><img alt="Ball Triceps Extension Exercises" height="150" src="http://www.ball-exercises.com/exercises/arms/images/ball-triceps-extension.gif" title="Ball Triceps Extension Exercises" width="150" /></a><div class="wp-caption-text"><br />Ball Triceps Extension Exercises</div></div><div>Also called the triceps blaster, the triceps extension exercises obviously works your triceps. Rest your forearms on the ball with your legs extended straight and toes on the floor. Keep your back straight and roll the ball toward your hands so you can lift yourself up and straighten your arms. Then slowly lower back down to your forearms.</div><div><strong>#8: Lying Ball Squeeze Exercises</strong></div><div class="wp-caption aligncenter"><a href="http://media1.webgarden.com/"><img alt="Lying Ball Squeeze Exercises" height="326" src="http://media1.webgarden.com/images/media1:498091793aeb6.jpg/Lying%20Ball%20Squeeze.jpg" title="Lying Ball Squeeze Exercises" width="198" /></a><div class="wp-caption-text"><br />Lying Ball Squeeze Exercises</div></div><div>Targeting your inner thighs, back, and buttocks, the <em>ball squeeze exercises</em> is performed by lying on your back and holding the ball between your lower legs. Squeeze the ball while lifting your buttocks off the floor and squeezing your thighs together. Lower your back down to the floor and repeat.</div><div><strong>#9: Ball Leg Curl Exercises</strong></div><div class="wp-caption aligncenter"><img alt="Ball Leg Curl Exercises" height="900" src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/861/Female/l/861_1.jpg" title="Ball Leg Curl Exercises" width="600" /><div class="wp-caption-text"><br />Ball Leg Curl Exercises</div></div><div>To work your hamstring muscles, lie on your back and rest the back of your calves and thighs on the ball. Squeeze the ball by pushing your feet toward your buttocks. Release and repeat.</div><div><strong>#10: Ball Shoulder Flies Exercises</strong></div><div class="wp-caption aligncenter"><a href="http://www.jefit.com/"><img alt="Ball Shoulder Flies Exercises" height="360" src="http://www.jefit.com/images/exercises/800_600/2620.jpg" title="Ball Shoulder Flies Exercises" width="480" /></a><div class="wp-caption-text"><br />Ball Shoulder Flies Exercises</div></div><div>To work your shoulders, lay at an angle with your belly resting on the ball. Keep your back straight and your legs extended behind you. Hold a dumbbell in each hand and start with your arms at your sides. Raise your arms out to the sides until the dumbbells reach shoulder-level. Slowly release back to your sides and repeat.</div><div><strong>Swap Your Office Chair Exercises</strong></div><div class="wp-caption aligncenter"><a href="http://www.buzzle.com/"><img alt="Swap Your Office Chair Exercises" height="350" src="http://www.buzzle.com/img/articleImages/307430-54314-12.jpg" title="Swap Your Office Chair Exercises" width="350" /></a><div class="wp-caption-text"><br />Swap Your Office Chair Exercises</div></div><div>If your job calls for sitting at a desk all day, then swap out your chair for an exercise ball.</div><div>When sitting on an exercise ball, your body will constantly make small adjustments, often imperceptible, to remain balanced. These small movements, over the course of a day, result in the strengthening and tightening of your core.</div><div>Not only will strengthening your body’s core muscle group help improve your posture, improve your balance and guard against back injuries, it also creates a slimmer midsection.</div><div><strong>Skinny Orange Creamsicles After Exercises</strong></div><div class="wp-caption alignnone"><img alt="Skinny Orange Creamsicles After Exercises" height="235" src="http://fitproconnect.com/Content/IssueContent/8-5-2012.jpg" title="Skinny Orange Creamsicles After Exercises" width="250" /><div class="wp-caption-text">Skinny Orange Creamsicles After Exercises</div></div><div>Enjoy this summer treat guilt-free. Store bought Popsicles contain artificial colors, flavors and sweeteners that spike your blood sugar and lead to weight gain. This recipe, on the other hand, is made with organic, Greek yogurt, and fresh fruit. <strong>Servings: 6</strong></div><div><strong>Here’s what you need…</strong></div><ul><li>2 cups organic, vanilla Greek yogurt</li><li>1 orange, peeled and seeded</li><li>1 cup pineapple chunks</li><li>1 teaspoon agave nectar</li></ul><ol><li>Fill the bottom 1/3 of each Popsicle mold with yogurt. Freeze for 15 minutes.</li><li>In a high-speed blender, combine the orange, pineapple and agave nectar. Blend on high speed for a full minute.</li><li>Fill the remaining space in each mold with the orange mixture. Freeze until solid.</li></ol><div><strong>Nutritional Analysis:</strong> One serving equals: 76 calories, 0 fat, 10mg sodium, 11g carbohydrate, 1g fiber, and 3g protein.</div></div>Health Perks Of Exercisehttps://syndicationexpress.ning.com/profiles/blogs/health-perks-of-exercise2013-07-28T03:30:41.000Z2013-07-28T03:30:41.000ZTimothy Ellerhttps://syndicationexpress.ning.com/members/TimothyEller<div><h1><span>Health Perks Of Exercise</span></h1><div class="wp-caption alignnone"><img alt="Health Perks Of exercise" height="500" src="http://cathe.com/wp-content/uploads/2012/05/shutterstock_92573752.jpg" width="375" /><div class="wp-caption-text">Health Perks Of exercise</div></div><div><strong>Exercise</strong> may be the closest thing to a fountain of youth. Not only does regular activity <em>strengthen your muscles</em> and improve heart and lung function, but it can also slash your risk of major diseases, stimulate the growth of new brain cells, and even <span>add years to your life</span>,studies show. Just 30 minutes of <strong>physical activity</strong> on most days is all that’s required to reap big benefits.</div><div>According to Consumer Reports magazine, the range of <em>health</em> bonuses now attributed to <span>exercise</span> has surprised even doctors. Research suggests that <strong>workouts </strong>may do the following:</div><h2>EXERCISE KEEPS YOU YOUNG</h2><div><em>Workouts</em> such as brisk walking or cycling boost the amount of oxygen</div><div>consumed during <span>exercise</span>.</div><div><a href="http://www.empowernetwork.com/timothyeller/blog/when-exercise-adds-pounds/?id=timothyeller" target="_blank" title="When Exercise Adds Pounds">Improving your aerobic capacity</a> by just 15 to 25 percent would be</div><div>like shaving 10 to 20 years off your age.</div><div>Aerobic <em>exercise</em> may also stimulate the growth of new brain cells in older adults.</div><div>Reduce infections.</div><div>Moderate <strong>workouts</strong> temporarily reverse the immune system by increasing the</div><div>aggressiveness or capacity of immune cells.That may explain why people who <em>exercise</em> catch fewer colds.</div><h3>Exercise Prevents heart attacks</h3><div>Not only does <span>exercise</span> raise “good” HDL cholesterol and lower blood</div><div>pressure, but new research shows it reduces arterial inflammation, another risk factor for heart attacks and strokes.</div><div><strong>Ease asthma with exercise </strong></div><div>Upper-body and breathing <strong>exercises</strong> can reduce the need to use an inhaler in</div><div>mild cases of asthma, new evidence shows.</div><div><strong>Control blood sugar with exercise</strong></div><div><em>Exercise</em> helps maintain a <span>healthy</span> blood-sugar level by increasing the</div><div>cells’ sensitivity to insulin and by controlling weight. Regular brisk walking can significantly cut the risk of developing type 2 diabetes.</div><div><strong>Protect against cancer by doing exercise</strong></div><div><strong>Exercise</strong> may reduce colon-cancer risk by speeding wastes through</div><div>the gut and lowering the insulin level. And it may protect against breast and prostate cancer by regulating hormone levels.</div><div><strong>Combat stress by doing exercise</strong></div><div>Regular aerobic <strong>exercise</strong> lowers levels of stress hormones. For many people,</div><div><em>exercise</em> helps relieve depression as effectively as antidepressant medication.</div><div><strong>Relieve hot flashes with exercise</strong></div><div>Increasing fitness by walking or practicing yoga enhances mood and</div><div>reduces some menopausal symptoms, such as hot flashes and night sweats.</div><div><strong>Protect men’s health by doing exercise</strong></div><div>Pelvic <em>exercises</em> help prevent erectile dysfunction and possibly benign</div><div>prostate enlargement, a common cause of urinary problems.</div><div>I hope the <a href="http://socialmediabar.com/healyhperksofexercise">Health Perks Of <span>exercise</span></a> help you in your new work out routine.</div><div><div>Don’t forget to <a href="https://app.getresponse.com/site/healthandwellnessblog/webform.html?wid=284102" title="">subscribe to The Health And Wellness Insider by clicking here.</a></div><div>Please,I would love to hear thoughts in the comments below.</div><div>Timothy Eller</div></div></div>When Exercise Adds Poundshttps://syndicationexpress.ning.com/profiles/blogs/when-exercise-adds-pounds2013-07-09T01:09:23.000Z2013-07-09T01:09:23.000ZTimothy Ellerhttps://syndicationexpress.ning.com/members/TimothyEller<div><h1>When Exercise Adds Pounds</h1><p> </p><div class="wp-caption aligncenter"><a href="http://www.health-nutrition.co/"><img title="Exercise" alt="Exercise" src="http://www.health-nutrition.co/wp-content/uploads/2013/01/Workout-Benefit-for-Brain-Health.jpg" width="325" height="237" /></a><p class="wp-caption-text">Exercise</p></div><h2>Understanding Exercise-Induced Weight Gain</h2><p> </p><div><p>It is common knowledge that <strong>exercise</strong> burns calories and helps you to shed extra pounds.</p><p>Armed with this knowledge, many people think that losing weight should be easy with enough<em>exercise</em>. You may take this as bad news, but the truth is that for those who aren’t used to exercise and are out of shape, beginning an <strong>exercise</strong> program may actually lead to weight gain.</p><p>This fact, however, shouldn’t stop you from <em>exercise</em>, as you’ll eventually turn the weight corner and start losing.</p><p>What is it about exercise that may cause some <a title="Meet two leaders that want YOU to get to the top…" href="http://www.empowernetwork.com/timothyeller/leadership/?id=timothyeller" target="_blank">people to gain</a> instead of lose weight?</p><p><strong> </strong></p><h2>Exercise Leads To Muscle Mass</h2><div class="wp-caption aligncenter"><a href="http://www.criticalbench.com/"><img title="Exercise Adds Pounds" alt="Exercise Adds Pounds" src="http://www.criticalbench.com/images/gaining-muscle-mass.jpg" width="244" height="235" /></a><p class="wp-caption-text">Exercise Adds Pounds</p></div><p> </p><p> </p><p> </p><p>One of the main reasons <strong>exercise</strong> can lead to weight gain is that it promotes the growth of muscle mass.</p><p>If you are not used to working out and haven’t used certain muscles regularly, after <em>exercising </em>your muscles will be sore and will increase in size. While you may burn off fat, muscle is denser than fat. Therefore, the weight you gain from exercise is in your muscles.</p><p>And take heart. Since muscles take up less space than fat, your extra weight doesn’t necessarily translate to larger size. In fact, once you start working out, you’ll probably become thinner, even if you maintain your previous weight. Instead of using a scale to determine if you are slimming down, have your body fat tested regularly or measure your body at certain areas.</p><p>If you see that you’re losing inches, then you know you’re on the right track.</p><p>Cardiovascular <a href="http://socialmediabar.com/whenexerciseaddspounds" title="" target="_blank">exercise</a> like walking, running, or swimming will encourage the growth of lean, toned muscles. Other exercise such as weight lifting promote the growth of larger, stronger muscles that contribute to weight gain.</p><p>But there is good news in this. If you stick with the exercise program, your muscles will soon stabilize in size and after a time, become toned. After your muscles are strong and able to handle more strenuous exercise, you will be able to burn calories faster.</p><p>While it may be frustrating and disappointing to see the scale go up after starting an <strong>exercise</strong> routine, it shouldn’t stop you from exercise. You may just be building muscle faster than losing body fat. This can be especially true if you’re genetically prone to building muscle fast. The key is to incorporate plenty of cardio <em>exercise</em> in addition to strength training. That way you will burn plenty of calories during your exercise routine and be more able to shed pounds.</p><h3>Eating Habits When You Start Your Exercise Routine</h3><p> </p><div class="wp-caption alignnone"><a href="http://patrickraddad.files.wordpress.com/"><img title="Eating Habits When You Start Your Exercise Routine" alt="Eating Habits When You Start Your Exercise Routine" src="http://patrickraddad.files.wordpress.com/2013/04/healthy-eating-habits.jpg" width="344" height="193" /></a><p class="wp-caption-text">Eating Habits When You Start Your Exercise Routine</p></div><p> </p><p>When you work out and burn calories, your body will feel the need to replace those burned calories.</p><p>This may make you feel hungrier than usual, which can cause you to eat more than normal – sometimes without knowing it. A good idea is to keep a food journal to track of the actual number of calories you are consuming.</p><p>You may also end up eating more calories and justifying their consumption since you’re exercising. After a good workout, you may see an ice cream sundae as a reward for the calories you burned. Just be careful. If you’re interested in losing weight, you can’t simply break even with your caloric intake and the amount of calories you burn.</p><p>At the same time, eating too few calories can be counterproductive and slow your weight loss. Without enough calories, your body may slow its metabolism. So eat plenty to keep your body well fueled, but choose healthy calories that will help your body recover after a workout and grow stronger.</p><p><strong>Hydration:</strong> Depending on the time of day you weigh yourself, the scale may read differently. Your weight can fluctuate as much as five pounds depending on the amount of water or food you have recently consumed or the amount of water you have shed in sweat. It is therefore important to weigh yourself at the same time each day.</p></div><div><strong>Give It Time</strong></div><div><p>Whatever the cause of your weight gain after <strong>exercise</strong>, don’t give up! Not only is <em>exercise </em>the key to shedding pounds, but it is also vital for overall health and well-being. Give your body time to respond to a new routine. It can take several weeks for your body to “recalibrate” itself to increased activity and changes in eating habits. But once it does, you’ll begin seeing the weight-loss results you seek!</p><p></p><p><a href="http://www.empowernetwork.com/timothyeller/blog/when-exercise-adds-pounds/" title="" target="_blank">Download Custom Fat loss and don't let exercise add pounds day after day</a></p></div><div class="space_10h"></div><p align="center"><img src="http://www.apsense.com/blog_photo/20130708/1373331563454795.jpg" alt="1373331563454795.jpg" /></p></div>Shape Your Surroundingshttps://syndicationexpress.ning.com/profiles/blogs/shape-your-surroundings2012-12-10T04:47:35.000Z2012-12-10T04:47:35.000ZTimothy Ellerhttps://syndicationexpress.ning.com/members/TimothyEller<div><p>Make It Easier to Control Your Weight<br />From the <a href="http://newsinhealth.nih.gov/" target="_blank">National Institutes of Health “News In Health” online newsletter</a></p><p><br />On the face of it, controlling your weight is simple: eat less and exercise more. But it’s much harder than it sounds. Researchers<br />have recently found several factors influencing your weight that you might not be aware of. Here’s how to recognize and take<br />control of the things that may be tripping up your efforts at weight control. You probably have a pretty good idea what a healthy<br />diet is. Unfortunately, studies show that Americans are not eating enough fruits, vegetables and whole grains. And we’re eating<br />too much fat and salt. So where are we going wrong?</p><p></p><p></p><p><br />Part of the problem, according to Dr. Andrew Rundle of Columbia University, is that so many things around us influence the<br />seemingly simple balance between how many calories we eat and how many we burn. “I’ve often thought that the obesity<br />epidemic is an epidemic of a thousand paper cuts,” he says. “So many things prod us throughout the day to raise our calorie<br />intake and lower our energy expenditure.” Once you recognize what these things are, you can take control of your surroundings<br />to make healthy habits easier.</p><p></p><p><br />First off, learn how to read nutrition labels and ignore the rest of the packaging. Phrases like “low-fat” don’t necessarily mean<br />anything if you’re concerned about calories. Some low-fat and non-fat foods actually have more calories than the normal<br />versions. “It’s not enough just to have the perception that something’s healthy,” says Dr. Susan Yanovski, co-director of the<br />Office of Obesity Research at NIH’s National Institute of Diabetes and Digestive and Kidney Diseases. “You actually have to look<br />at what’s in it.” Make sure to look at the number of portions, too, she says. That muffin might seem like it has 150 calories, but if<br />the serving size is 1/3 of a muffin, it really has 450 calories.</p><p></p><p><br />Did you know that the size and shape of what’s holding your food can affect how much you eat? “People basically eat what’s put<br />in front of them,” Yanovski says. It’s the amount of food you eat that counts, not what it looks like. So try serving food on smaller<br />plates and bowls if you’d like to eat less.<br />One of the reasons eating out has become such a challenge is that restaurant food portions have gotten larger. Super-sized<br />dishes may seem like a good value, but not if they get you to eat more than your body needs. Order smaller dishes and plan to<br />share larger ones. Or set aside a portion to take home with you before you even put a bite in your mouth.</p><p></p><p><br />It’s easy to fool yourself about how much you’re eating—and, it turns out, about how healthy the food is. Marketing researchers<br />have found that when restaurants claim to be healthy, people are more likely to underestimate the calories in their main dish and<br />order higher calorie side dishes. One study found that when there’s healthy food available, people actually make more indulgent<br />choices. Remember, it’s what you eat that counts, not what you think about eating.<br />You may not think about sleep when you’re concerned with weight, but studies show that people who get less sleep have a<br />higher risk of obesity (along with other health problems). Lack of sleep can disrupt the normal chemical signals in your body and<br />lead you to eat more. So try to get enough sleep. And make sure not to snack mindlessly when you’re sleepy, like late at night.<br />Your neighborhood and community can affect your weight as well. A research team led by Rundle found that access to produce<br />markets, supermarkets and health food stores is associated with lower rates of obesity in New York City.</p><p></p><p><br />“It’s also an issue in rural areas because the very small towns don’t have supermarkets,” says Dr. Madeline Dalton of Dartmouth<br />Medical School. “Sometimes you need to drive 15 to 20 miles to get to a store that has fruits and vegetables. Clearly, that’s a<br />problem.”</p><p><br />Wherever you live, Dalton says, you need to plan to eat well. “It’s really a matter of getting to know your environment and<br />figuring out how to get healthy food on a regular basis.”<br />Your surroundings can also affect how active you are. Studies show that people in neighborhoods without sidewalks, or who live<br />far from a recreational facility or a walking or biking trail, are more likely to be obese. People who perceive their community as<br />unpleasant or unsafe are also more likely to be obese. Recognize your particular challenges and figure out how to add exercise<br />and physical activity to your daily routine.</p><p><br />Once you identify the things that affect your weight, you can start changing them. Set modest goals and gradually improve your<br />habits. “Pick 1 or 2 things in your life that you think you can change,” Dalton says. “Just walk a quarter of a mile a day to get<br />started. Cut out 1 soda every day.” You may have to try a few times, but when you meet each goal you can move on to the next<br />one.</p><p><br />NIH-funded research has found that people who are close influence each other’s weight. You may be more likely to lose weight<br />if you work with friends, relatives and co-workers to develop healthier lifestyles. Get the family together to make nutritious meals.<br />Form walking groups with co-workers. Take a dance class with friends.<br />“What you really want to do is make the healthy choice the easy choice, the default choice,” Yanovski says.</p><p></p><p>For more information on controlling your weight and eating healthier check out my blog <a href="http://timothyeller.ws/TheHealthAndWellnessInsider" target="_blank">The Health And Wellness Insider</a>.</p></div>