Yoga Your Way To A Happy Vacation

Yoga Your Way To A Happy Vacation

There have been many studies into holiday stress. Sadly, those studies show that such stress does exist; that summer vacation can actually prove more stressful than the rest of the year. It is ironic that millions of people dream all year of that escape from the daily grind, only to transport that daily grind to other locations. Delayed flights at the airport; hotel rooms with a view of a builders yard; cold food that should have been hot; mosquitoes who pay you much more attention than the waiter and hotel manager. All examples of possible stress factors.

If you think about it, that is not surprising. Remember as a child when you first learnt to ride a bike? You were taught not to ride as fast as you can and then slam on the front brake? Stop too suddenly, and you will go flying over the handlebars; breaking hard and late at a crossroads could send you not only over the handlebars, but into the flow of traffic coming across. That sounds very risky and dangerous. So what were you taught to do? Anticipate the crossroads and apply the brakes slowly, in advance. Come to a gentle stop so that you can proceed, fully aware of the hazards.

Now compare that scenario with your hectic, stress filled life much of the year. Frantic pace, a constant succession of agitation and frustrations, pressures to meet deadlines, achieve quotas or whatever might be key to your job. Does that sound like your year? Throw in daily traffic jams, noisy traffic, crowded commuter trains and a succession of colds and flu in the winter, and millions of stressed out agitated people around you, and you become a stress-bike, hurtling towards that crossroads at top speed.

The day comes when you set off on your vacation. Can you really expect to slam on the brakes then and expect the year's stress to come smoothly to a halt, so that you can enjoy your vacation in a 100% relaxed mode? It really is no wonder that many people go hurtling into their holidays still in stress mode.

Now, take a step back. Think again of learning to ride a bike and apply the brakes slowly. You are doing two things: 1. anticipating a given fact, the approaching crossroads, and 2. trying to avoid falling off the bike, or in other words avoid a likely hazardous event.

Applying The Brakes To Your Stress Bike With Yoga and Meditation

The use of meditation before your vacation can help you to apply the brakes to your stress bike. In a state of calmness and relaxation, visualize all of the most likely stress inducing events that may spoil your holiday. Then, visualize yourself dealing with those events in a calm and relaxed way; not as you would the rest of the year. Do not forget, that knee-jerk stress is going to be left behind when you go on vacation.

If you do that regularly for the month leading up to your annual vacation, then you should be better prepared. You have already started to apply the stress-bike brakes well before the crossroads ie the vacation itself. Regular yoga exercises in the same period will also assist you in your preparation. You will be determined to have a relaxed holiday, regardless of what stress potential may be thrown at you.

Using Yoga During The Vacation Itself

You are now better prepared for the reality of your vacation, but when it comes along you will still be attacked by stress factors which could, if you allow them to, ruin a very lovely vacation. Holiday stress is real and it can seriously upset the enjoyment of your much needed vacation. You may face many situations where you could get angry during your holiday: poor service in restaurants and hotels, inclement weather, crowded beaches with all the sun loungers taken, noisy tourists keeping you awake all night; these are just a few examples. Yoga offers several methods of reducing the effects of such negative elements in the form of meditation, sakshin, pratyahara and pranayama.

Meditation is a recommended practice when holiday stress pressures become active. Having used meditation to prepare for this much anticipated holiday, you are now well geared up to using meditation during the holiday itself.. Meditation not only helps you prepare for any potential stressful situations, it is invaluable during the stressful events and after they have passed.

The detached state of consciousness, which allows you to get a better understanding of the realities around you, is referred to as sakshin. Pratyahara, on the other hand, is a state of peace obtained by reducing to a minimum all outside interferences. The mind gets calm and relaxed, focusing towards the inside of your own body. By using pranayama, you should be able to calm yourself in almost any difficult situation, by regulating your breathing and thus harmonizing the energies in your body.

Being prepared for any stressful occurrences is vital for a successful vacation. Anticipating a potential problem doesn't mean worrying about it before hand. It means that when the problem does occur you should already have a good understanding of why it happened. You will always get much better results by addressing an issue with a clear and calm head, rather then acting on an impulse.

When a potentially stressful situation occurs, try to "step out" of your body and see yourself in that particular setting. Objectivity is hard to reach, especially when it comes to your own self, but it does help you to get a neutral perspective on things. Directing an action by the guidelines of an objective mind will prove more successful than jumping in head first into a situation. Expressions like "I couldn't help myself" should be constantly discouraged from your own vocabulary and thoughts. Take control of your inner self and you will have better control of what's outside your body in the surrounding world. You should first feel your body's reaction to an outside element and only react afterwards, when a clear judgment dictates what to do. Breathing techniques are of great help when it comes to relaxing an impulsive spirit and bringing calm to a particular event or situation.

Before you are able to take control of a situation, you need to intercept the actions of your subconscious mind. Initial responses are hasty, and are naturally very hard to avoid. But it is essential that, through practice, you are able to assert a constant feeling of control over your reactions. The first reaction to a negative element can be either that of fighting back or that of fleeing. In any of these two possibilities, a considerable amount of stressful tension fills your body, and it could be days or weeks before you manage to get over that one unfortunate event. That's your happy holiday gone. A far better alternative is to have a calm and balanced response, which has a chance of eliminating any sort of tension, before it even has a chance to spread.

Remember that most holidays are short and you don't want to spoil them by spending half of your time in a negative mood. After all, you are there to try to recharge your batteries, not to try to waste it on meaningless tensions.

If you find that this yoga and meditative approach, before and during your vacation, is successful, then maybe you will realize that you can control stress factors all year, not just during the annual summer vacation.

This yoga [routes-to-self-improvement.com/Weight_Loss_Yoga.htm] article was written by Roy Thomsitt, owner of the Routes To Self Improvement website.

Back Pain Motivation Part 1

Doing yoga cultivates a balance between the flexibility and strength of the muscles of the body, often the real culprit in back pain. While yoga can confer many benefits on the back or neck pain sufferers, it can have its pitfalls. Establish a yoga practice that takes into consideration why you have back pain, and how much of it there is.

The health benefits of yoga are many and wide reaching from increasing strength and muscle tone to relieving back pain and treating serious medical conditions. To achieve all the benefits for mind and body that yoga has to offer is not as simple as doing a bit of stretching. To be most effective, yoga requires the practitioner to follow a well-designed routine of poses and their counter-poses. With back pain, that's why most people go to classes and one of the obstacles to practicing yoga at home - unless you're as experienced as a teacher - is knowing the right poses and the order to practice them.

The other aspect of Yoga is its curative power. It has been seen over a period of time that mostly people get enticed to learn and practice Yoga for its curative properties. Yoga helps manage or control many ailments including asthma, arthritis, back pain and blood pressure. Therefore, it becomes very important that the Yoga trainer should be an expert in all postures and their effects before jumping on to the career bandwagon. Generally, if somebody has a physical problem, then emphasis is laid on asanas and breathing exercises. Mediation along with breathing exercises in also practiced. If the person has mental illness, depression or anxiety, then more stress is laid on mediation and breathing exercises.

With back, neck and shoulder pain, each yoga pose is held for anywhere from five to sixty seconds. The level of difficulty and the physical comfort experienced by the student doing the exercise determines the length of time for holding the pose. Yoga should not be practiced on a hard floor. The student should always be using a mat or some other article that can be both soft and supportive. Each pose loosens up certain muscles while stretching others. Stretching is a very important part of the yoga experience. It lessens the tension of the area, increases blood flow at the same time as allowing muscles to feel this extra nourishment. It trains the body to be healthy.

If you have pre-existing back pain, which style of Yoga should you seek out? Regardless of style, you may want to observe a Yoga class before trying it. You should seek out a gentle style, and you should talk to your prospective Yoga teacher ahead of time.

Glen Wood - The Yoga Teacher, dedicated to unlocking the Real Secrets of Back, Shoulder and Neck Pain.

To help you further with your shoulder/back pain you need to sign up for your FREE "Yoga and You" report at YogaTeachingwithGlen.com YogaTeachingwithGlen.com

Yoga is a Safe Solution to Weight Control

One more study tells the world, that Yoga can help with weight control and weight loss. The latest study was held by the Fred Hutchinson Cancer Research Center in Seattle, Washington.

The study involved 15,500 healthy, middle-aged, men and women. This is a group that typically has difficulty with weight loss, since the number of calories needed declines, and the energy levels needed to burn calories, is not what it used to be.

Unfortunately, this is a fact that I have become painfully aware of during the past few years, and cutting back on food was my unwanted last option. Although, I cross train almost daily, it took me one year to lose 16 pounds of extra weight.

Back to the study: Yoga practice was defined as practicing at least 30 minutes once a week for four or more years. Comparatively speaking, this is truly "bare minimum," and many Yoga teachers used to say that this amount of Yoga will do nothing.

How times change; Yoga has been keeping people fit for approximately 5,000 years, and its many health benefits are still a mystery worthy of more studies.

Alan R. Kristal, Dr.P.H., the study's lead author at Hutchinson Center's Public Health Sciences Division said, "Men and women who were of normal weight at age 45, and who regularly practiced Yoga, gained about three fewer pounds during that 10-year period than those who didn't practice Yoga."

Until all the studies are in, it would be safe to say that adding Yoga practice to your weekly routine, and eating wisely, will contribute to weight control or weight loss.

When seeking a Yoga teacher, find one who is compassionate, yet will encourage you to practice more frequently. The results you will gain from regular practice, of three to four Yoga classes per week, will be extraordinary, especially, if you practice Yoga for years.

Yoga is very low impact - in comparison to many aerobic exercise routines, and can be practiced for longevity. Your knees, spine, hips, and shoulders, will thank you for the condition Yoga will keep them in. Many of today's "standard" forms of exercise do not have the same "bragging rights," as Yoga.

With respect to eating, take the time to identify hunger and cravings. You will notice that they are not the same thing. Being a chocolate lover, it is much better to eat a piece of chocolate, now and then, than to buy a dozen chocolate donuts. This is not to justify, or surrender, to chocolate, but to eat it in moderation, and not every day.

Based upon what I have said so far, it is all about identification, control, and moderation. We have to stop "mindless eating" habits.

Recently, researchers found that women who received a 1200 mg. calcium supplement, on a daily basis, reduced their number of premenstrual food cravings by 54%.

On another note: When you have anxiety, your body produces more of the hormone cortisol, which may increase the volume of carbohydrates you eat. Carbohydrates temporarily increase our levels of serotonin, making us feel relaxed for the short term.

Learn the art of substituting foods for more nutritionally dense variations. I cover this, in detail, in my eBook, "14 Days to Change Your Life," which will be released in August 2005.

Being in the best shape you can be is also connected to positive thinking. Therefore, use self-improvement sources to keep you on the right track toward optimum health.

Paul Jerard, is a co-owner and the director of Yoga teacher training at: Aura Wellness Center, in North Providence, RI. He has been a certified Master Yoga teacher since 1995. He is a master instructor of martial arts, with multiple Black Belts, four martial arts teaching credentials, and was recently inducted into the USA Martial Arts Hall of Fame. He teaches Yoga, martial arts, and fitness to children, adults, and seniors in the greater Providence area. Recently he wrote: Is Running a Yoga Business Right for You? - for Yoga students, who may be considering a new career as a Yoga teacher. yoga-teacher-training.org/index.html yoga-teacher-training.org/index.html

YogaSutra - First Text On Yoga

Patanjali was the first person to compose yoga into a text called Yogasutra around two thousand years ago. He did not create anything new with yoga but rather outlined the art and summarized it in an organized fashion. The metaphysical base for his book consists mainly the sankhaya theory, but he made considerable changes to it. For instance the sankhaya theory consisted only of Prakriti (Unmanifest, Primordial "matter") and Purusha (Consciousness) but patanjali added the Purushavishesha (Supreme Being or God) element to the theory. The principles of yoga were described by patanjali in an eight fold yogic discipline. The yoga sutra is the known as most important basic text on yoga. In it he described that the goal of the student practicing yoga should be to attain physical, mental and spiritual health. The eight yogic disciplines according to patanjali are.

1) Yamas (restraint) The importance in yama is given to restraining oneself from anything that tempts pleasure. The yama is split into five parts they are Non-violence against any living thing is known as "Ahimsa", "Satya" which is Honesty or being truthful, Not Stealing other peoples properties (asteya), Celibacy (bramacharya), Not being greedy for material things (Aparigarha)

2) Niyamas - Niyamas are precepts that are applicable self-discipline. The niyamas precepts fall under five categories they are purity (saucha), Cantonment (Santosh), Austerity (Tapas), Study (Swahdyaya), Surrender (Ishar Pranidhana)

3) Asanas (Postures) There are various yogic postures; each and every posture is given a unique name and special way of performing them. All the postures are designed to promote wellness of the three parts body, mind and inner spirit of a human being. The Asanas (postures) carry the extraordinary ability to bring the physical body, mind and spirit to refresh and be in harmony with each other. The different postures are Surya Namskar (Greeting the Sun), Utthan Pada Asana (Leg Lifting Posture), Paschimothan Asana (Bending Forward and touching toes Posture), Paschimothan Asana (Bending Forward and touching toes Posture), Bhujanga Asana (The King Cobra Posture), Salabha Asana (The Locust Posture), Sarvanga Asana (The shoulder Stand Posture), Matsya Asana (The Fish Posture), Dhanur Asana (The Bow Posture), Hala Asana (Plough Posture), Shava Asana (Relaxation Posture).

4) Pranayama - Breathing control in yoga In the word Pranayama, Prana stands for "Life" and Ayama stands for "Control". So it means control of life and it is practiced through breathing techniques. This is a very important part of yoga and is performed along with Asanas. Basically Breath is the force that controls our life. Life ends when a living thing stops breathing. So the yogis developed this technique to nurture, increase the control life force. The various types of breathing techniques are Ujjayee, Shitali, Viloma, Kapalabhati, Anuloma, Suryabhedana. Some of the breathing techniques can be performed sitting down but some others have to be performed while a person is standing up. To master this techniques it can months or even years but this technique has to be practiced with great care because practiced in correct way it can cure almost all disease but done in a improper fashion can give rise to respiratory problems.

5) Pratyahara (Bringing Senses under control): If a person fails to control is senses then he will face great difficulties in his life. This part of yoga teaches a person to bring his senses under control by controlling his desires for external objects.

6) Dharana (Concentration): When the human body has been toned by yoga postures, Mind and senses have been controlled by pranayama and pratyahara techniques. Then his mind has to be trained to concentrate on a single point to achieve the state of complete absorption. This technique projects a man to that stage.

7) Dhyana (Meditation): As any liquid when it is poured into a container it takes the shape of the container. Like that when the mind is trained to contemplate the supreme entity in all likeliness becomes closer to the Supreme Being. A person can reach that stage by practicing meditation. The proven example is Lord Buddha, who by practicing uninterrupted meditation attained nirvana.

8) Samadhi: This stage of yoga is the last step; a person at the peak of meditation enters this state. Where even if his body and mind are at rest his senses are awake.

Michael Russell

Your Independent guide to yoga.tips-and-gear.com Yoga

Kettlebell Workouts For Women to Get Lean and Sexy

There are many weight training exercises out there; among these workouts are kettlebell workouts. For women this is good news because kettlebells have the ability to sculpt your body as if you were doing yoga or Pilates. So if you want a long lean muscular body then kettlebell workouts might be for you. Kettlebells can be the only source of your strength training exercise or they can simply be an addition to your current workout program. Whatever the choice might be, kettlebell exercises are great because they can be done at the gym or at home. Do keep in mind that some gyms do not carry kettlebells, but you can always buy them at a local sports store and do the workouts at home.

Proper Weight To Start Off With

So what weight should you start your training with? When it comes to kettlebell workouts, for women it is a good idea to start off with 15 pounds. Now of course if you find this too easy then take it up a notch and start at 17 or 18 pounds. Keep in mind that your body will get tired and you will probably have to lower the weight in order to do the exercises effectively.

When you start off with 15 pounds your body will get warmed up and eventually you will be able to go up a pound or two. This weight is pretty good for swing workouts or even circuit workouts. Either way you can expect maximum fat loss with whatever weight you choose.

Types of Kettlebell Workouts for Women

There are different types of workouts but some of the most common are the times workouts and the circuit workouts. The timed workout is very popular because you simply choose an exercise and a time and you do your workout. For example, let's say you are doing kettlebell swings and you pick a time of 1 minute. Try to do as many swings for that 1 minute then take a break. Keep doing this for a few times then next time you do the same workout simply try to beat your number of swings.

Circuit training can also be done with kettlebells. Circuit training is great because you will burn fat and gain stamina at the same time. You will literally shed body fat within weeks or circuit training.

Did you know that you can get in shape with just 3 workouts a week? Read our Turbulence Training Review at our Womens Fitness Blog [fitnessworkoutsforwomen.com/] to find out how. For more information visit, [fitnessworkoutsforwomen.com/].

Isometrics Workout - Build Strength Anytime Anywhere

Have you heard about isometrics workout?

Have you found yourself skipping resistance or strength training workouts just because it's really hard to fit into your busy schedule?

Of course it is possible to get an effective strength training workout with very little exercise equipment in your home but, that can still take plenty of time and energy that some days you just don't really have -- do you know what I mean?

There is a scientifically validated training protocol that allows you to work your muscles effectively with very little, to no equipment at all.

If you're a busy executive, housewife, traveling salesman or whatever your occupation is, if you can spare 7 to 10 seconds then you can squeeze in a quick isometric exercise

If you can spare 5 to 10 minutes 3 to 4 times a week then you can get a complete, total body workout without interrupting your schedule and the beautiful part about this is -- you can do it just about anywhere!

This bodybuilding muscle training system is called isometrics or isometric exercise.

For many people with the excuse of -- "I just don't have time to workout" this can be a real lifesaver.

What is isometrics workout?

Isometric exercises a scientifically validated and proven training protocol that has been around for hundreds of years. The first recorded use of isometric exercise was in India and China. This type of exercise program is an integral part of yoga, Pilates and martial arts training.

The important thing to note is that with isometric exercise your muscles will get stronger without actually moving. Unlike typical isotonic training -- in isometrics you can use your own body weight, a doorjamb, a tree or an isometric exercise device to create the resistance that will yield you strength and muscle gains of up to 300% in as little as 30 days.

I know that's hard to believe but, this is actually a scientifically documented fact. Doctors Hettinger and Mueller back in 1950s proved that isometrics workout work!

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Pilates Fitness & TRX Suspension For Functional Cross Training

Yes, we can all throw heavy weights around quite easily. Who among us has not enjoyed using the leg press to tone and strengthen the quads, glutes and hamstrings. Or, for that matter, the use of dumbbells to add extra resistance to lunges and squats. Pilates instructors, Yoga teachers and personal trainers, however, are now expressing a new love for cross training, in their respective disciplines, with the use of TRX Suspension straps. In my opinion, there maybe no need for weights anymore!

It's not that I have ended my love affair or desire to use weights, it's just that over the years my use of functional training equipment and cross training with tools such as BOSU Balance Trainer, resistance bands, stability balls, Pilates equipment/apparatus and now the TRX Suspension system, has grown so much more that many clients actually prefer to work and move their bodies outside of the traditional gym environment, without the use of weights.

The TRX System was developed by a U.S. Navy SEAL as a revolutionary method of leveraged bodyweight exercise allowing one to perform hundreds of exercises that build power, strength, flexibility, balance, mobility, and prevent injuries, at an intensity level chosen by the user. While it may not be new to gym rats or personal trainers, it is a unique tool for Pilates studio owners and teachers. However, its core-based total-body resistance, functional training is so very complimentary to the healing movements that Joseph Pilates had in mind when he created the method of training that bears his name.

All functional training allows one to move easily with the equipment, maximizing the body and mind's training and minimizing the injury to joints and overworked muscles. Functional training involves (body)weight-bearing activities targeted at the core muscles of the abdomen and back. Rather than isolating a single muscle, which may not necessarily bear any relationship to the movements people make in their regular activities or sports; functional training attempts to adapt or develop exercises which allow individuals to perform these activities of daily life more easily and without injuries.

It is for this reason that the fusion of Pilates with the TRX Suspension straps in a Pilates fitness workout for total body movement training can be so powerful. I believe that functional, cross-training, particularly with the TRX Suspension equipment and Pilates-based movements, can lead to better muscular balance and joint stability, possibly decreasing the number of injuries sustained in an individual's performance in a sport. This is due to the fact that the training emphasizes the body's natural ability to move in three anatomical planes of motion.

For many, the introduction to the TRX Suspension straps, in a Pilates Movement Boot-Camp class, may appear a little daunting, uncomfortable, and unmanageable, at first. However, after using them for a couple of workouts, most begin to notice change and difference in the body. The use of the straps adds finite resistance to every exercise and most people report immediately "feeling the burn" with each progressive move and exercise with the straps. The resultant glee of the participants who have accomplished a core-based movement - with some portion of their body suspended in space - can only be appreciated when it is witnessed in person.

While stationary equipment/machines can sometimes be safer to use, they restrict movements to a single plane of motion, which is an unnatural form of movement for the body and may potentially lead to faulty movement patterns or injury. When stationary equipment is essential however, students can be moved to the floor or the Pilates Reformer to begin safe movement exercises. As strength and core connections are attained, additional planes of motion and movement are safely added into the exercise regimen and program.

Many people erroneously equate strength training with bodybuilding. Further, many assume that Pilates is for "women only." Additionally, many individuals, male or female, that are involved in endurance or flexibility-based sports (tennis, golf, basketball, football, skiing) may not use traditional forms of strength training for fear of gaining too much bulk and losing flexibility.

This is why Pilates and pilates-based movements that utilize functional training equipment, such as the TRX Suspension Straps, are a perfect choice for creating adaptive training workouts that build strength and flexibility and make returning to one's sport of choice a joy. For example, globe-trotting golfers, be they male or female, have expressed positive experiences with TRX Suspension functional training. The straps can be used in tandem with other Pilates and traditional strength training equipment as an essential component of all core workouts; helping to create length with strength as they facilitate an improvement in focus, core control and thus performance on the golf course. Work with the straps is reported by many to simultaneously increase strength, balance, and flexibility and giving one the ability to complete that requisite "drive with power and control."

Summary

Pilates and traditional strength training both benefit from the added challenge a little suspension provides by moving the body with core-based, fitness training.

While traditional weights and strength training will remain key to body weight management with most clients,

I am so thrilled with the use of the TRX Suspension straps during all variety of training sessions; a) indoor general strength training, b)outdoor Boot Camp sessions, and c) Pilates studio sessions. A challenging protocol replacement for those seeking a break from the norm.

Gina Jackson made a conscious career and lifestyle change to fitness in 2000 and assists clients in lifestyle fitness training programs; she is the Fitness Consultant, creator and energy behind the Prescription4Fitness.com Prescription4Fitness.com and Pilates4Fitness.com Pilates4Fitness.com, both of which provide fitness resources, tips, articles and MP3 downloads designed to assist all in realizing their fitness goals.

In addition to being a webmaster, Gina holds an MBA, from New York University, has Advanced PFT recognition as a member of the International Association of Fitness Professionals (IDEA); and is certified as a NY Power Pilates Teacher and a proud Business Member of the Pilates Method Alliance.

Please Note: You are granted permission to republish this article on your site only with maintenance of the credits, links and author's bio intact.

The Best DVD Workouts

Exercise is important for so many reasons other than just looking good, but let's face it, when we look good, we feel good. The question is, what are the best DVD workouts? I have finally come up with what works for me and I am ready to share it with you.

It is not just about cardiovascular exercise, even though it must be included, it is about a balance of different types of workouts that enable your body to respond. Exercises that are completely different from each other are most beneficial because moving your body the same way everyday is going to keep it looking the same. Constantly changing your routine confuses the muscles and enables you to work different parts of your body with amazing results.

Here they are, the list of the 10 best DVD exercise workouts. They are not in any particular order of importance because they are all equally beneficial as a whole. The beauty is, you will never get bored because you are doing something different everyday as you rotate through them all.

She has a lot of critics, but personally, I love Jillian Michaels. She doesn't waste your time, she gets right to it, a full body workout that enables you to see the results almost immediately. The Banish Fat Boost Your Metabolism DVD is fantastic. It is a cardiovascular workout, about 50 minutes long and is broken down into seven 6 minute circuits in addition to a warm up and cool down. It is a hard-core, fat-burning workout that includes some kick boxing and two abdominal circuits.

Yoga is an essential part of your routine if you really want to change your body for good. It elongates and strengthens the body at the same time in addition to allowing you to connect your mind and body as one. The next DVD is called Yoga Complete For Weight Loss. So many of my friends tell me that they can't do yoga because they get bored and start thinking about everything else they should be doing. This workout is different because rather than just one or two workout options, there are over 20 customized routines. There are so many options for your particular physical shape and your schedule that makes this DVD one of a kind.

The third DVD is also a Jillian Michaels workout called Yoga Meltdown. There are two workouts to choose from, level one and level two. I feel they are both about the same as far as difficulty is concerned, but it is an intense yoga workout that you will feel the next day. Both workouts are about 30 minutes long.

DVD 4, 5 and 6 are from Physique 57. It is newer to the market of exercise DVD workouts, but is an absolute must. There is the Classic 57 Minute Full Body Workout, the Express 30 Minute Full Body Workout and a 30 Minute Arm and Ab Booster Workout. These workouts combine ballet, Pilates and yoga, along with weights. It is different from anything you have ever done before and extremely effective at the same time. I will do all three intermittently each week.

Next is Jillian Michaels Shred It With Weights. This workout also has a choice of level one or two, both are about 30 minutes long, and can be done with a kettlebell or a hand weight. It is another very different workout with new moves that can really transform your body through cardio and strength training. Some precautions should be taken for safety purposes, but it is a fun and challenging workout.

DVD 8, 9 and 10 is from Exhale's Core Fusion Collection. These 3 DVD's consist of Body Sculpt, a total body workout, Pilates Plus, integrates your core with every move and Thighs and Glutes, for your buns, legs and waist. These are calm, relaxing workouts integrated with instruction and music. They are each about 30 minutes long and you will feel and see the results within a week.

As a bonus, I have an 11th DVD recommendation for you. If you are new to yoga, this one is for you and could even be a great gift for your friends and family. Yoga For Inflexible People, is rated as one of the top yoga DVD's ever produced by the Yoga Journal. What makes this workout special is it helps inflexible people become more flexible. A DVD made up of customized workouts that enable you to progress at your own pace. There are dozens of routines that are designed to guide you along through your own journey into yoga.

Owning some or all of these DVD's will enable you to get the body you have always wanted for good. Because I have tried them all, I know that these are some of the best exercise DVD's available. They work for me and I know that they will work for you.

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Written By: Cristina Pierce

What is Your Weight Loss Limitation?

For years, I struggled with a little extra weight. Usually, I carried around about 25-30 extra pounds. I knew I was overweight, but I didn't feel fat...until the day I looked in the mirror and saw a back roll. I was in my forties and wondered why my membership to the gym wasn't working for me. I lifted weights about three times a week. I knew how to eat a nutritious diet. I just didn't know what else to do.

I thought back to the times in my life when I was in great shape. In high school, I played sports and prided myself in being able to run fast. In the Air Force, staying fit was a way of life. You got up every day and worked out, often times jogging, just as sure as you had your morning cup of coffee. Then, I thought about what I was currently doing and learned something about myself. I wasn't consistent.

Without the consistency of team sports, practices and games I'd rather hang out with friends eating pizza or grilling out. Without the consistency of working out as a way of life and preparedness as it was in the Air Force, I'd let myself go too many days without the right exercise and the right foods. I had the knowledge, but knowledge alone does not keep your body in the best condition.

My weight loss limitation seemed to be consistency. Did I need to hire a personal trainer? I knew I couldn't afford a personal trainer at $60+ per hour. Then, late one night, I found an infomercial on P90X. The boot camp style workout brought my mind back to my military days. I ordered the program thinking that maybe it could keep me motivated for a while. It changed my thinking and my life. It actually put a virtual personal trainer right in my living room and gave me an online support community of others involved in the program.

P90X helped guide my nutrition back to healthy habits. I eat clean 98% of the time now. My mind is focused on fueling my body rather than entertaining it. And, although I was already into strength training, I learned a few other things about my workout habits.

First, variety in your routine is needed to keep you motivated each day and to keep your body responding to the demands you're putting on it. If you do the same thing everyday, your body gets used to the demands and works more efficiently by using less calories to do the same thing. Ouch! That doesn't help much in losing weight.

Second, although I'd worked out in the gym a lot, I didn't work out my abs or core. I wasn't concerned about flexibility, and the last thing I wanted to do was cardio. P90X helped me change all that and put me on a course for a healthy and fit lifestyle.

Both cardio and strength training are crucial elements for losing weight. Maybe you've heard it before. To lose weight, you have to create a caloric deficit between what you eat (the calories you consume) and what your burn through activity and normal body functions.

Strength training is important because it builds muscles. Whether you want to add muscle and bulk up or just tone and shape your muscles, one thing is true - muscle tissue burns more calories than fat tissue even if you're not doing anything! Muscle tissue is more dense than fat tissue, too. That means it takes up less space. Increasing your muscle mass increases your metabolism. You'll have more energy and burn more calories.

My problem with cardio was that I hadn't found something that I really liked to do. I knew that cardio was essential, but I couldn't motivate myself to stick with it. My home gym has a nice treadmill and an elliptical as well as Bowflex Revolution - all attempts to add cardio to my life. I have a short attention span on cardio equipment. I just get bored.

In P90X, I learned about interval training and actually had a cardio workout with all thirteen routines, including the yoga workout! I found something I actually enjoyed. The Kenpo karate was empowering. Now, I know P90X isn't the answer for everyone.

My whole point is my awareness that every individual must find an activity that keeps them moving and burns calories. My mom has Fibromyalgia. She does well in the water and loves swimming. I'm not a water person, but that works for my mom. When we were younger, my sister was a dance instructor. I cried when I was a little girl because mom made me take dance lessons. See what I mean?

If you like to walk, walk. If you like to play football, join a league. If you like to use an elliptical, do it. Do whatever it is that will keep you motivated to keep moving. Then, combine that with a little strength training and proper nutrition.

One final word of advice: learn all you can from other people's experiences. Become a student of life. If you want to lose weight and get in shape, follow people who are doing what you want to do.

Julie Butts is a fitness fanatic, Beachbody Coach, dog lover, writer, and owner of justgetmefit.com justgetmefit.com. Her personal mission is to enlighten, inspire, and promote healthy balanced living. As a Beachbody Coach, she helps people define and reach their fitness goals with programs such as P90X, ChaLean Extreme, Turbo Jam, Slim in 6, and TurboFire.

Teaching Yoga and Accepting Change

Teaching your Yoga students to accept changes, throughout life, may be their most difficult task to put into practice. Luckily, Yoga is designed to help people cope with new situations, which occur on a daily basis. The practice of Yoga is a great tool for helping a practitioner to accept change.

Often, we are so busy that we are not even aware of the changes that are occurring within us and around us. Yoga helps us to slow our body, breath and mind down, so that we can become aware of our own physical and emotional state. Our bodies change daily, even hourly, sometimes we have a tremendous amount of energy and on other days, we are very tired or fatigued and need a more restorative practice.

The art of the practice of Yoga is based on the self-awareness of what we actually need in the moment. The practice of ahimsa, or non-violence is a core element of Yoga. Once you become aware of what you need, the key is to choose a sequence of asanas, pranayama, and meditation that truly nourish you and are appropriate for you on a given day. In order to be aware of the changing nature of our present needs, we must learn to tune into our emotional and physical state of being without judgment. This includes a compassionate awareness of the changing state of our bodies and minds on a daily basis.

For example, to work in a kitchen preparing meals for two hundred retreat participants at a Yoga conference, and then engage in a vigorous two hour Yoga practice, may not be appropriate or even self-loving. You may need a much more restorative practice after a long day in the kitchen. In this context, the concept of success is self-referential. In other words, a successful practice is based on an evaluation of how well you match the practice you create to what your body, mind and spirit may need on any given day.

There are also times in our lives when we are recovering from an illness, injury or surgical procedure when we need to engage in a much more gentle Yoga practice than we are used to doing. These limitations can be very frustrating and difficult to accept, especially if you are used to engaging in a vigorous practice of Yoga. As we go through the decades of our lives, the needs of our bodies and minds also change and evolve.

As we decide to pass the torch to others, teaching Yoga helps us to accept change, because the practice itself makes us slow down enough to become aware of the changes that have occurred and supports us in tailoring our teaching and practice to our current physical, while calming our emotional state. We are constantly reminded to breathe deeply, look within, and find out what is true for us in that moment. To move through life from that inner place of ahimsa is what each of us is taught at our foundational happinesslifetime.com Yoga teacher training.

? Copyright 2011 - Aura Wellness Center - Publications Division

Faye Martins, is a Yoga teacher and a graduate of the Yoga teacher training program at: Aura Wellness Center in, Attleboro, MA. To receive Free Yoga videos, Podcasts, e-Books, reports, and articles about Yoga, please visit: yoga-teacher-training.org yoga-teacher-training.org/

Five Tips on Getting the Most Out of Your Balance Training

When it comes to excelling at the sport of your choice, nothing is more important than balance. Unfortunately, most of us take our balance for granted and are surprised when we discover that, keeping focused and balanced during certain situations, can actually be quite difficult and challenging.

In order to be "the best" at your sport - you need to put all the elements on your side and balance training can get you there. Balance training is actually quite a lot harder than one might think, however, when it is incorporated into your daily workouts, can actually give you some amazing results - on and off the playing field.

By following these simple tips, you can easily improve your athletic performance, once you have mastered the "fine" art of working on your stability and balance.

? It is a good idea to get "balance testing". Discuss this with your trainer - together you can determine where your strengths and weaknesses lie (you might actually be quite surprised!);

? Consider doing a yoga or pilates workout - both focus on the core strength of your body, which is directly linked to balance (or lack of it). Poor posture and slouching can seriously affect your overall balance while yoga and pilates work to strengthen these core muscles as well as to correct your posture;

? Consider purchasing products and accessories that can help you with your balance training. Some of the more popular choices are bosu balls or stability balls - both are easy to use, affordable and are effective at helping you with your balance issues;

? Work on your posture at all times. Learn to notice your body - even when you are walking or sitting and focus on correctly aligning your muscles;

? Gain a better understanding of how your body works as a unit. Each part works in tandem with the other - and in order to get all the pieces to work together, your core muscles must be fit and toned - so focus on working these exercises as a priority, because without your core muscles, you will never achieve the sense of balance that you will need to excel at the activities you are practicing.

For more information, please visit: cutting-edgesp.com cutting-edgesp.com/

Weight Lifting Programs

Weight Lifting Programs: Why They Should Be Part of Your Fitness Program

When it comes to setting goals for weight loss, some people believe that all that is important to achieve their goals is to do cardio exercises. This simply is not the case, a well balance workout program will include some sort of weight lifting routine in addition to a consistent cardio.

Why Are Weight Lifting Programs So Important

The simple fact of the matter is that weight training will raise your heart rate which will in turn force your body to burn calories. There are a lot of very important long term benefits that weight training will provide, having more muscle on your body will increase your metabolism. A higher metabolism means your body will burn more calories. Gaining muscle will make your body need more energy, and it will get this energy by burning calories. Some of the other important benefits that a well thought out weight lifting program are that you will change the way your body looks, which will always be for the better in this situation. Also regular weight lifting will strengthen your bone which will make your body much less susceptible for injury.

Weight Lifting Program You Can Use

When it comes down to choosing the right weight lifting program for you, just remember that anything you do more than usual will be for the better. The more weight training you do better, as long as you ensure that you give your body enough time to recover after your workout. Try to start with two days of strength training workouts per week, when this becomes easy to achieve, add another day or increase your workouts intensity. It is equally important that you work out all of your major muscle groups with complex movements like squats, lunges, bench press, or dead lifts. Some other great ways to build muscle include using resistance bands or doing yoga.

How Long Should You Exercise For?

When doing any weight training program you should always shoot for a feeling of exhaustion before calling it quits. By the end of your workout what ever body part you are working on should feel a pump, like the muscle is getting bigger. Try to push yourself until you feel that you cannot achieve anymore sets.

Combining Weight Training With Cardio Exercise

If weight loss is your main goal you will need to have a balance workout routine. Push five days of cardio and at least three days of strength. On each day of weight training work on a different muscle group. Maybe do upper body the first day, do lower body the second day, and either yoga or some form of total body workout. No matter what exercises you perform make sure to STRETCH both before and after your work out to insure that you don't injure your body.

Nick Wassner

I am 23 years old, and a fitness freak (so I've heard). I love to see how i can transform my body. I have been weight lifting for the last 4 plus years, and am currently getting yoga and aerobics to work on flexibility. I also love to golf, and love to be outside as much as possible

Yoga - Misunderstood So Far

Yoga is the only methodology available with the humanity which has anatomized the human existence without opening a human body. It is the oldest and the deepest psychology of the human existence. It is unlike the present day psychology which studies only the mind of the subjects. Yoga is not constrained to the personality, mind or any aspect of mind of people; rather it gives a complete description of the whole existence of the humanity, its mental fabric and a methodology to transcend it.

Yoga in itself has been a diverse field. In Indian philosophy many a schools attach themselves to Yoga. Ashtangik Yoga, Gyan Yoga, Bhakti Yoga, Karma Yoga, Raja Yoga, Hatha Yoga, Kundalini Yoga, Mantra Yoga and Tantra Yoga are a few schools attached to Yoga. This article constrains itself to the Ashtangik Yoga only. In this article term Yoga will refer to the Ashtangik Yoga as propounded by Patanjali in Yoga Sutra.

Whatever practical about a human being can be said about his physic, psyche, mind and Chetna (in English no better word than awareness is available for this) is there in Yoga Sutra. Yoga Sutra starts with the proposition that the mind's expositions (Vritti) are attracted to the worldly objects (Vishayas) and by confining mind's expositions from being attracted to the worldly objects a seeker can realize his existence and hence liberate himself from this world's afflictions.

The difference in the approaches of the Indian Yoga and the modern psychology is because of the differences of visions of the two schools. The modern psychology begins with the hypothesis that the Psychology is the science of the mind; that the human mind is the most complex machine on Earth; that it is the source of all thoughts and behaviour. The modern psychology believes that there is a mind and it has to be in consonance with some prototype mind. The modern psychology believes that the mind can be and usually is sick; its sickness can be cured. The real minds have tendencies. These tendencies of a real mind can be molded. A mind can be trained and can be taken to some sort of proximity of that prototype mind.

Yoga views the mind differently. For it a mind can not be infected by sickness but it is a sickness in itself. It cannot be cured because it has this form of sickness as an essence for the physical existence. Physical existence is not possible without the mind. Yoga does not speak of 'a mind' rather its subject matter is 'the mind'. Modern psychology studies, treats and cures an individual mind while Yoga is for the generality of mind. Psychology is particular in approach and it discovers generality from particularity. In Yoga the mind in general is explained and a particularity approached from the generality.

For Yoga the mind is an obstacle in the path of self realization. This obstacle of mind is very much intrinsic and an essential ingredient of the creation (the Srishti). To attain your absolute state you have to transcend the mind. Yoga does not prefer wasting its time in curing a sick mind to make it healthy. There is nothing like a healthy mind in Yoga's vision.

Yoga's vision starts with a proposition - confining mind's exposition from being allured by the worldly objects is Yoga i.e. Yogashchitvritti nirodhah. For the self realization, the Yoga has proposed an Eight Fold Path called Ashtangik Yoga. Its Eight Fold Path consists of: Yama, Niyama, Aasan, Pranayam, Pratyahar, Dhaarna, Dhyan and Samaadhi. Non Violence (Ahimsa,), Truth (Satya), Not stealing other's property (Asteya), Not retaining the surplus things (Aparigrah) and a good Sexual behaviour (Brahmcharya) are five Yamas. Practicing these five Yamas makes your surrounding healthy and peaceful. By and large these five Yamas are the five cures of basic ulterior tendencies which cause disputes in your neighbourhood. Yamas provide a calm and serene environment around you. Next it is the Niyama. Hygiene (Shauch), Contentment (Santosh), Effort (Tapah), Introspection (Swadhyaya) and Surrender to God (Ishwar Pranidhan) - these five are the Niyamas. Once a calm environment is attained by practicing Yamas, the next step is the personal purification through these five Niyamas. The Yoga proceeds step by step.

First it prescribes for a healthy environment and then for the personal purification of the seeker.

The third stage of Yoga is Aasan. An Aasan is a posture in which your body becomes stationary. These days various gurus are available in the market, who prescribe these Aasans for a weight loss program. Yoga did not have any idea of weight loss in its conception. During the period the Yoga was compiled surplus calories was not a problem before the seeker. The problem of surplus calories is the problem of modern life style. The originator of Yoga would have not given a solution to a problem which was unknown to his time. The Aasans are meant for a more subtle purpose. In Aasan you sit with your fixed and stationary body. Through these Aasans the Yoga master wanted you feel the presence of a restless thought process inside that stationary body. Aasan is the most suitable form of practice which encounters you with the duality present 'within you'. It makes you realize that you are not a body alone; that you are not limited to your physical dimensions; that "something" more subtle, more live, more pervasive is there inside your visible body. Thus Aasans for the first time makes you visualize your inner self.

Then it comes the Pranayam. The chief proponent of Yoga, Patanjali says - tasmintsati shvasprashvasyogargativichheda pranayam i.e. visualizing inhale and exhale separately and distinctly is Pranayam. Different forms of Pranayam made available by the modern Gurus were never described by Patanjali the great master. Pranayam is the beginning of the internal journey going to be attained through Yoga. Patanjali had a unique approach to go inside. He chose the easiest route through breathing. The seekers who practice Yoga must have experience the relationship between your breaths and your thoughts. When you inhale your thoughts are more itinerant than you exhale. When a new seeker starts meditation and goes inside deeper often he feels his breathing as being stopped. This is the conjunction between your breathing and your thoughts. Yoga has termed your breathing as your Praña. Pranayam is the visualization of Praña. Hence it is the visualization of your itinerant thoughts.

Upto the end of this fourth stage Yoga has completed one half of the journey; the outer journey. Henceforth the Yoga enters inside the seekers. Next stages of Yoga are meant for an internal transformation. Pratyahar, Dhaarna, Dhyan and Samaadhi are four milestones on the internal highway. The part of mind which is enchanted to the outer worldly objects has been named as Chitta in Yoga. Chetna meaning something near awareness in English is derived from this Chitta. As body is the subject matter of the outer expedition of Yoga, Chitta is the subject matter of internal exploration through Yoga.

Eyes are to see, ears are to hear and so on. Yoga says it is the nature of the eyes to see the things in the world. It is the nature of the ears to hear the sounds from the world. The same is true for the other senses. The senses have a natural tendency of being attracted by the worldly objects. This is an outward flow; an outward flow of your Chitta. This is the tendency or affinity of Chitta which flows from inside you to the objects; the Yoga calls it the Vritti. Yoga says that the mind has a natural tendency or affinity to be attracted by the worldly objects. This outward motion of your mind creates a bipolarity with you at one end and the world at the other. The Chitta is an abstract entity and is not perceivable as are the worldly objects. Hence out of the bipolarity only the worldly objects are visible. The viewer i.e. the Chitta forgets himself and keeps remembering only the vision i.e. the visible objects. The Chitta starts living in thoughts.

These thoughts are nothing but either your memories or your imaginations about future. Thoughts originate either from your past experience or from your mental permutations - combinations of your imaginations. The past is passed and is not existent. The future has not happened so far and hence it is also not existent. Both the past and the future are non existent. You live, through your thoughts only in past and the future. You try to exist in non existent entities. This is the only fallacy of the mankind from which Yoga wants you to get rid of.

You are never in your present. You usually do not observe you because of your sleep. You have forgotten of yourself. You are not aware of yourself. You know yourself only as much others know about you. You know your name; a few relationships; your office; your money and your thoughts etc. At night when you sleep all these particulars of you are forgotten but you still remain alive. It shows that you are more than your name, your relationships, your office, your money and your thoughts. What is that more? What is your essence? You are not aware of it. You are in deep sleep about your existence nevertheless your eyes may be opened. Yoga awakens you towards you.

It its early phase of journey, Yoga has shown you that in your common life, in your unawakened life you exist as a dichotomy or a bipolarity (as used in other articles in this section).

In Pratyahar Yoga speaks of getting rid of the psychological addictions of senses. A mirror shows you your image. It shows when you rose up from the bed in early morning, it shows when you are untidy, it shows when you comb hair, it shows you after your make up. It shows you all the times without any hesitation, without adding anything in you or subtracting from you. It has no hesitation of time, frequency or any other factor. You come in front of it and it shows you in return. No deference, no disdain; no temptation no escape simply a reflection. Yoga says your senses should reflect the world in the same way with No deference, no disdain; no temptation no escape simply a reflection of the world. This is Pratyahar.

Some thinkers have described it otherwise also. They say that seeker is to renounce the world. He has to withdraw his senses from the worldly objects. He has to take his sense away from the world. This view is difficult to be appreciated. Whenever you open your eyes they will receive the sensation of light. In jungle you may not be having houses, roads and vehicles but tress, grass, birds would be there. Sky is there. Your limbs are there. Yoga does not prescribe mutilation of senses. It speaks of non addicted senses. King Janak and Lord Krishna would have not attained the absolute knowledge (Brahamgyan) if this theory of mutilation of senses is resorted to. Pratyahar speaks of unaddicted vision.

This unaddicted vision i.e. Pratyahar liberates you of the dichotomy. You clearly see yourself and the world as two distinct and separable entities. Now the Yoga speaks of the potential of unification existing in you. Dhaarna, Dhyan and Samaadhi are the stages of existence. Dhaarna, Dhyan and Samaadhi are different in degrees and not in kind. The main difference among them is regarding the duration for which a seeker can stay in that state of existence. Therefore this article will discuss them under the common name - Dhyan. (However Patanjali has used a term Samyam for this)

To be continued...

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psmalik.com/article-hub/65.html Yoga Misunderstood So Far.

Why Doing Yoga is the Perfect Exercise

The benefits of the frequent physical activity are many and different. You will be slimmer and stronger as long as you exercise. You will also be healthier and less prone to aging. But not all exercises are equally beneficial. Some are better than others. Yoga is considered to be one of the best ways to work out because it has a wide range of various benefits.

You burn calories effectively when you do yoga. This is important for slimming and for staying in shape. On average one can burn approximately 300 calories per hour which is a lot. You can accomplish this by jogging or doing aerobics, which are much more demanding.

The practicing of the asanas allows you to work out all the muscles in your body effectively. You will feel that they are becoming stronger while you are getting leaner. At the same time the specific movements that you make allow for the massaging of all joints and tendons. Even your organs are positively affected due to the improved blood flow to them. You will also improve your breathing, which is essential. So, you will get healthier as well as stronger.

Yoga provides not only for the wellbeing of the body. It takes care of the mind and soul as well. The performance of the asanas regulates the breathing as mentioned earlier. In turn you will be able to relax effectively. The slow and gentle movements require concentration so you can clear your mind from all negative thoughts and worries. It is not surprising that yoga is one of the best methods for stress relief.

Last, but not least yoga is suitable for people of all ages with different physical training. You are highly unlikely to suffer from an injury even if you are a beginner. The effort and sweating are reduced to a minimum. This makes the exercise fun and pleasant.

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Yoga For Swimmers

Yoga can help with your stamina in the water especially during summer when the hot days are calling everyone to the beach. Swimming like any repetitive exercise brings about excessive use of certain muscle groups and the under use of others. However, if you participate in a variety of strokes as opposed to one type, you can lessen this concern. With swimming, people tend to only engage the upper body primarily the shoulders and back when swimming while yoga can help engage all parts of the body. There are many yoga poses that can balance your body and help with breathing, which is vital to swimming.

Swimming and yoga have a great deal in common, both of which focus on moving while inhaling and exhaling in a rhythmic way. Early yoga text reveals that a "pranayama " (breathing in) practice must be done on a daily basis. This text also suggests that an unconditioned person should also swim in combination with yoga to improve breathing and body balance. In the course of yoga for swimmers, the primary focus is on breathing, in which afterwards, the focus of the exercises then unites breathing with movement. You can exercise on your own by doing the movements of swimming strokes while on land and focusing on the way you breathe. Our own yoga exercise demands breathing inside and out of the nose while our swimming breath is inside and out of the mouth. Thus, practicing these two together will definitely help with your stamina in the water.

Here are some yoga postures for swimmers:

Chest Expansion Standing - Interlace hands behind the back; raise ribcage up, breath into filling up the lungs. Pull hands from the body. This powerful pose opens the chest, pectorals, as well as shoulders before and right after the swim.

Knot Poses - Lying face down, pull right arm around left side of body and left arm across right. Arms must be right below the chest muscles. Switch sides after ten deep breaths. This particular opening posture produces space in the deltoids as well as scapula.

Camel Pose - On knees, reach hands to seated muscles (glutes), press tight and press forward, lift chest and experience an incredible anti-aging back flex. Release right after five deep breaths into a forward fold Child's pose.

Abdominal Exercises - Our movements in and out of the water originate from the midsection. Making our center strong only enhances our movement through water. While lying on your back with your feet on the ground, interlace hands at the rear of head and slowly and gradually rise on the exhale, release in the inhale and like a wave, allow your strong centered breath raise you up and down. Maintain your abdominal muscles contracted all the way through.

Super Person Pose - Lying face-down, lift your arms and legs from the floor, maintain this position for 5 breaths and do it again five more times. This back strengthening pose produces great posture muscles in and out of the water.

The above-mentioned moves are built around focused breathing and visualization. The final move that you should try begins with your hands on your belly, knees bent, and feet on the floor. Breathe into your belly. This basic exercise provides time to picture yourself moving through the water - staying relaxed and concentrated - uniting breaths along with movement so you get a total body/mind exercise. Thus, incorporating yoga in swimming could be a complete exercise.

Yoga Fit has a lot of very informative advice in all aspects of yogafit.com yoga poses, training, and everything else. She also has a number of yogafit.com yoga conference meet ups several times a year and is a known yoga guru and mogul around the world.

Becoming a Yoga Instructor - Is it a Good Fit for Me?

If you're reading this, it's probably a given that you are already a yoga fan. You know firsthand the benefits of incorporating yoga into your life: stress management, mental balance, and more. Perhaps it's time to take your love for this art and discipline a step further and become a yoga instructor.

Whether you're thinking of leaving your current job, or simply supplementing your income, becoming a yoga instructor may be the change you're craving. Deciding whether it's a good fit for you will require you to do some soul-searching. Take inventory of your own yoga experience and see if you relate to any of these benefits to teaching the art yourself:

* Have I ever been inspired by a yoga instructor? If you've been practicing for a long time, you may recall an instructor who really helped you achieve something that surprised you. What was it about him/her that made you accomplish what you thought you couldn't? How did you feel afterwards? Now, imagine being able to inspire that same sense of delight and accomplishment in others. Does this sound like something that appeals to you?

* Has yoga changed my life? Few regular participants would disagree that yoga has made a change in them. Those who practice regularly report increased flexibility, improved muscle tone, an overall sense of wellbeing and a decrease in stress related problems. This includes fewer headaches, less anxiety and the ability to positively deal with potential conflict. Now consider how rewarding it would be to pass this ability on to countless others around you. Plus, you get the joy of participating in this discipline on a regular, maybe even full-time basis.

* Am I passionate about physical fitness? That's probably an easy answer. If you're like most participants, you engage in yoga because you have a commitment to physical fitness. Not only does it produce positive physical changes, it also enhances your body's abilities in relation to other sports and physical activities. Runners who regularly do yoga report less muscle fatigue and improved speed. Gymnasts notice increased agility. Those who play sports find that they are able to concentrate better and think faster under pressure. Does the idea of sharing this ability with others who are committed to physical fitness excite you?

* Am I in need of a positive change? Maybe your life isn't lacking. But if you're looking to make it just a little bit better, becoming a yoga instructor may be the way to do it. You'll be taking your love for the practice one step further. You'll learn how to instruct and motivate others to experience the health and wellbeing that you know is possible for anyone. Plus, the sense of accomplishment you'll receive from finishing an instructor's course will reward you even if you don't plan to become a full-time instructor.

If you answered 'yes' to most or all of these questions, then you probably have what it takes to become a yoga instructor. The option of doing a job that not only fits your lifestyle, but also inspires your spirit is well worth investing.

© Copyright 2008 - Paul Jerard, CG / Aura Publications

Paul Jerard, E-RYT 500, has written many books on the subject of Yoga. He is a co-owner and the Director of Yoga Teacher Training at: Aura Wellness Center, in Attleboro, MA. aurawellnesscenter.com aurawellnesscenter.com He has been a certified Master Yoga Teacher since 1995. To receive a Free Yoga e-Book: "Yoga in Practice," and a Free Yoga Newsletter, please visit: yoga-teacher-training.org/index.html yoga-teacher-training.org/index.html

Yoga and the Awakening of Consciousness

Throughout the world, Yoga is better known as "Hatha Yoga" (unity of mind, body, and spirit through physical mastery). Do we understand how Yoga will awaken consciousness? Who wants to awaken his or her consciousness? Why should we awaken anything? Why are extremist groups so against awakening the consciousness of your mind? The following article takes a deeper look into the practice of Yoga for the purpose of awakening consciousness.

Do we understand how Yoga will awaken consciousness?

Unfortunately, there is still too much mystery regarding the higher forms of Yoga (Raja, Karma, Bhakti, and Jnana). All four of these forms of Yoga will help us awaken our consciousness. However, we can take a fresh view of the concept. Awakening was classically referred to as "unfolding."

Imagine and visualize the mind as a rock. If this were the case, we would not change much because we would not have the ability to learn new ideas. We could live in the "Dark Ages." We would refuse to accept new ideas, and we could accuse anyone with new ideas of being irreverent or impious. We could take great pride in stubbornness, ignorance, and being ill tempered.

The mind can be much like a rock, if we put our heads in the sand and refuse to see or hear. Yoga and meditation give us a 'tried and true" method to unfold the layers of rock. Patanjali described Eight Limbs of Yoga, in the Yoga Sutras, and each limb is a method for unfolding the consciousness from within the mind.

Each limb Patanjali describes is important. There are no "short cuts." The Yoga Sutras are a "map" to unfolding one's consciousness. Yoga training and practice are crucial to opening the mind. There are other systems for training the mind; but if you trace their roots, most paths lead back to Yoga.

Who wants to awaken his or her consciousness?

These days, it is as hard to open consciousness as it ever has been in the past. Most people are easily distracted. Have you ever tried to hold a conversation with a person who has a smart phone beeping, buzzing, or ringing in his or her pocket? It is impossible to communicate with someone who is in the middle of multiple conversations.

Although we have access to more information than ever, we are bombarded by messages. As always, some of the messages we receive are erroneous. Who has time to decipher through the multitude of messages to find the pure truth? This constant barrage of misinformation is a significant force that drives people to make misinformed decisions.

Therefore, anyone should strive to unfold his or her mind. As Yoga practitioners, this requires us to disconnect from electronic devices for part of each day. The objective of opening the mind is no longer reserved to someone who teaches Yoga classes. Opening the mind, to what is happening around us, enables us to live a quality life.

Why should we awaken anything?

Some political and religious fundamentalists are against any kind of change. To them, everything is carved in stone, the old ways are the best ways, and compromise is a sign of weakness. Should we have continued on the path of social injustice and slavery?

Why are extremist groups so against awakening the consciousness of your mind?

It's all about control. For example: The Dark Ages of Europe were a great time for extremists to suppress new ideas. Heaven forbid that anyone state: The Earth revolved around the Sun. At that time, to make any such statement about science or astronomy would be a reason to face an inquisition by civil authorities for the charge of "heresy." Confessions were often extracted by torture; and the possible punishments for having an open mind could be imprisonment, hanging, or being burned at the stake.

Needless to say, awakening the consciousness through Yoga practice will help you and the rest of humanity. Yoga is very much a journey of self-discovery and its doctrine is non-violent. Beware of those who seek to divide us into conflicting groups. The path to happiness is walking the fine line of moderation for the advancement of humanity.

? Copyright 2010 - Paul Jerard / Aura Wellness Center - Publications Division

Paul Jerard, E-RYT 500, has written many books on the subject of Yoga. He is a co-owner and the Director of yoga-teacher-training.org Yoga Teacher Training at: Aura Wellness Center, in Attleboro, MA. He has been a certified Master Yoga Teacher since 1995. To receive Free Yoga videos, Podcasts, e-Books, reports, and articles about Yoga, please visit: yoga-teacher-training.org yoga-teacher-training.org/.

Avoid Holiday Weight Gain the Cheap and Healthy Way

As the holidays approach, a feeling of dread creeps in. Not only is money getting tighter, but your pants are, too. It's the same old story. Colder weather keeps you stuck indoors, while the yummy holiday cooking fattens you up. Not this year. Not me! I refuse to gain those holiday pounds and you can, too. No, you don't have to sign any contracts at an expensive gym. You can get the body you want on a limited budget.

You may not realize it, but workout videos are more fun and exciting than they used to be.

Workout videos are also much less expensive than a gym membership or buying home workout equipment like a treadmill or elliptical trainer.

If the thought of buying workout videos reminds you of leg warmers and striped leotards, you've got some catching up to do. You're not stuck with the boring workout videos of the 80s and 90s anymore. Believe it or not, the same sought-after trainers who get paid the big bucks to train celebrities can be on call to train you in your own home for pennies a day.

Some of the newest fitness trends are available on video.

Ballet:

Have you always envied a ballet dancer's lean and graceful body? Several ballet videos are now available as workout videos. One of the most popular choices right now was created by the famous New York City Ballet. Although you won't learn to be the next prima ballerina training with exercise video at home, you will shape and lengthen your muscles for a graceful body.

Yoga or Pilates:

If you're looking for a sleek, lean body, firm core, or more flexibility, then there are hundreds of yoga and Pilates videos to choose from. You'll find yoga for adults as well as yoga for kids. Yes, kids get stressed, too. Yoga is a great way to teach them to relax.

Exotic Dancing:

You read that right. If you've ever thought it would be fun to learn sexy moves, then this is for you. In the privacy and safety of your own home, you can bump and gyrate to your heart's content. I have also heard that laughter is good for your abs, so you'll have that covered as well, especially if you have a mirror in your workout room.

Belly Dancing:

Shimmy your way to a great waistline. Whether you want an instructional video to teach you proper belly dancing technique or you just want to exercise with belly dance moves, you'll find a wide variety of videos available.

Fitness videos for kids:

Oftentimes kids can be the best motivators. If you put in a Sesame Street dance video and your three year old asks you to dance with Elmo, you can hardly say "no".

Once you've chosen a trend or video you are interested in, set a specific time each day to "meet" with your personal trainer. It's best to rotate at least two different forms of exercise (or videos) to avoid repetitive use strains. You can do different videos each day, or alternate a walk, bike ride or other activity you enjoy on your non-video days. As long as you are moving, you're keeping those spare pounds from firmly attaching to your body.

So, don't sign that costly gym membership agreement just yet. Blow the dust off the exercise videos in your cabinet, get some good walking shoes, or check out the hottest trends at your favorite online store. It's the frugal way to go.

Tina Titas is a columnist for FunExerciseVideos.com FunExerciseVideos.com From funexercisevideos.com/belly-dance-videos.php belly dance to funexercisevideos.com/pregnancy-exercise.php pregnancy exercise, you?ll find exercise videos at a great price.

How Yoga Can Benefit Your Health

Yoga is a form of balance and exercise that has been around for 5,000 years. Many people choose this type of workout because it has additional health benefits. Yoga is made up of a variety of poses that help to stretch you muscles and also reduce fatigue and pain in a more natural way. Let us take a brief look at the benefits that doing yoga has to offer.

The first benefit to doing yoga is the fact that it is a form of strength training for your muscles. There are a variety of yoga poses that you can do in order to help build up strength despite your age. These poses are known as the Downward Dog, Chair pose, Upward Dog and the Plank pose. When you practice these poses correctly, you will start to build your core strength and you will build this strength deep down in your abdominal muscles.

Your posture can also benefit greatly by you making the decision to take up yoga. The types of poses that you will want to do in order to help increase your core strength and posture are standing poses. When you do yoga in order to strengthen your core you will then notice that your posture has improved as well. You will also notice that you have an increase in your body awareness. In other words, you will begin to notice when you are slouching and will automatically adjust your posture.

When practicing yoga you will also need to know that you will be required to do breathing exercises and in doing so you will start to deepen your breathing naturally and you will then feel more relaxed even when you become stressed. Everyone, even beginners, say that when they do yoga they start to feel more relaxed. One crucial practice in this exercise is being able to quiet your mind and when you quiet the mind you will feel more peaceful overall.

If you suffer from heart problems, then yoga is for you. Because your able to breathe better and also are in a more relaxed state of mind, then your blood pressure will be lower due to your less stressed state of mind and state of body.

As you can see, yoga has many different benefits and is a great way to not only get some exercise, but your mind can benefit as well.

Learn more about healthblogtips.com men health tips. Stop by Paul's site where you can find out all about healthblogtips.com/exercising-for-a-good-heart living healthy tips and what it can do for you.

Online Yoga Instructor Training - Why is Now the Best Time

Are you able to spend thousands of dollars on a Yoga certification? You may have noticed the price of everything from gasoline, to lettuce, is going up - at a time when the economy is not in an ideal place. There is a silver lining for some buyers: The price of homes has come down substantially.

Yet, you have your own reasons why you would like to become a Yoga teacher.

For some people, the reason is to take Yoga training to the next level is to help others, earn a part-time income, or something entirely different; it may even be a combination of reasons. This is much like the reason why people initially come to a Yoga class. The reasons for becoming a Yoga teacher are endless.

Technology has come a long way. Who would have thought we would be able to learn so much by streaming video, downloadable videos, or DVD's? At this time, learning to become a Yoga instructor has never been easier.

However, what should you look for in an online Yoga certification provider? There are many factors to weigh in. Who is the director of teacher training? Is the head trainer even a Yoga teacher?

That may sound funny, but if the provider also produces certifications in dog grooming, computers, baby sitting, and becoming a gun smith, you may have to wonder where the expertise begins and ends.

How many hours of study are provided? Upon successful completion of the training course, will you be awarded a teacher's diploma? Do you see any signs of business or teacher ethics?

How much support can you expect? Is it a one phone call limit or is there unlimited phone support? Do they respond to your Email inquiries in a timely basis? If you are having difficulty getting a response at the inquiry level, how is support going to be once you are taking the course?

Alright, you have enough to think about; but take the time to investigate the program before you sign on. You could even Google the director's name to find out a little more.

One last point: Does the course provider have a guarantee? It is interesting what you get these days without a guarantee. How many people buy computer software that does not work? It has happened to me, too.

Take your time, shop, compare, and you will find an ideal online Yoga teacher training course for you.

© Copyright 2008 - Paul Jerard / Aura Publications

Paul Jerard, E-RYT 500, has written many books on the subject of Yoga. He is a co-owner and the Director of Yoga Teacher Training at: Aura Wellness Center, in Attleboro, MA. aurawellnesscenter.com aurawellnesscenter.com He has been a certified Master Yoga Teacher since 1995. To receive a Free Yoga e-Book: "Yoga in Practice," and a Free Yoga Newsletter, please visit: yoga-teacher-training.org/index.html yoga-teacher-training.org/index.html

Benefits of Yoga for Martial Artists

Comparing yoga with martial arts, you will realize that they are in polar opposition to each other. Yoga is full of the slow movements, peaceful breathing, and calming stretches. The yoga postures are meditative, peaceful and relaxing. Conversely, martial arts movements tend to emphasize speed.

But if you further examine the benefits of yoga, you will quickly realize that they are perfect for martial artists in many ways. The benefits are improved focus, increased flexibility, and the capacity to remain calm. All these are extremely beneficial for martial artists.

Here are some major benefits of yoga for martial artists.

Increased flexibility that can be found through yoga practice is very important in that it benefits performance and also reduces the chance of an injury. By being flexible you can minimize the chances of injuries to ligaments, sprains, pulled muscles, tendons and joints. Light stretches also quicken the recovery of muscle spasm.

With improved focus and correct postural alignment you will increase your level of concentration and awareness. These are crucial for performing at higher levels in the martial arts. In martial arts, the capacity to stay calm will have a remarkable impact on your performance. Yoga helps martial artists by keeping their wits and controlling their stress levels.

Breathing control is probably the best benefit that will drastically enhance the endurance and capability to increase the use of oxygen and will prevent you from gassing out by holding your breath. It is commonly seen that there is a loss of focus during practice sessions and even more during competitions. The importance of breath control makes you aware of your breath and you don't hold your breath for too long enough to tire you out, faster.

Martial art practitioners of some martial arts, like Judo and Brazilian Jiujitsu, will greatly benefit from practicing Yoga. The breath control and postural training in these two arts will blend itself with yoga very well. The other styles that will benefit greatly, from yoga, are combat sports like Muay Thai and MMA.

If you are looking for an at-home yoga solution, I highly recommend Yoga Tune Up?, a home fitness system. YogaTuneUp.com offers both dvds and online videos for instant download. There's also an amazing blog which is updated twice a week which I'm sure you'll find interesting. Yoga Tune Up? actually goes beyond what you would find in typical yogatuneup.com/products/quickfix-yoga-dvds yoga dvds.

Yoga Tune Up? puts an emphasis on human anatomy and crosses over into pilates as well as body therapy and self massage. It is truly unique and not something you will normally see with most yogatuneup.com/quickfix-yoga-videos online yoga videos. Click either of these links to find out more.

Namaste!

Interview With Rannoch Donald, on Simple Strength & Kettlebell Scotland

Its not often that you come across another person over the internet that you immediately feel an affinity for, but  it is a testament to Rannoch Donald's strength of character and enthusiasm for everything he does that permeates even over the ether.

Ranked the #4 RKC trainer in the world by his legions of happy customers, Rannoch has carved a path of his own, working with both the IKFF and Steve Cotter, while at other times with such RKC heavyweights like Mark Cheng, bringing his students and customers sound advice and the practical means to achieve their best. With all around him, he maintains a rock solid integrity; you can be sure that if you ask Rannoch's opinion, he will tell it to you straight, and it is his frankness and willingness to listen that has earned him a place at the very top rank of the international kettlebell community.

I took some time out recently to ask Rannoch a series of questions, mostly regarding his current activities in Scotland and the latest developments of his own activities as a teacher and self-practice.

Here is the first part, from a man who is known by one name...

GK. Hi Rannoch, thank you for your time today. Lets start off by please telling us a bit about you, your background, your interest in kettlebells and physical fitness in general .

Thanks for the questions. I am 47, have trained in some form or other most of my life. My first passion was martial arts and over the years I've been lucky enough to train with some exceptional instructors in a number of disciplines. I am a product of the 70's martial arts boom. One of my earliest instructors was a charismatic Malaysian called Jarrod Lee who opened my eyes to the sheer diversity out there.

For many years I labored under the illusion that being fit was the purpose of training. I had something of a wake up call when I broke my leg a few years ago and realized that not only was I not as fit as I thought I was, I wasn't healthy and I really struggled to bounce back.

The traditional rehab methods offered little improvement, so I did my homework and began with simple mobility drills, moved on to include body weight exercises and finally introduced kettlebell practice. Within a short time I found myself in better shape than I'd been in 15 years. What really amazed me was I could achieve this in a fraction of the time I used to "work out". And the great thing is this is available to, and achievable by, everyone.

I realized that my previous efforts did not reflect certain key criteria.

Firstly, I needed to be honest with myself regarding the time I have available, not just to train but to recover.
Secondly, as a father of three with a full time job, understanding the methods required to enhance my health, not just my fitness, were absolutely critical.
Thirdly, that those methods reflect my abilities, are sustainable and not based on the latest routine of some professional sports star with an entourage of personal chefs, physios and coaches.
Finally, that my practice reflects my interests. For example, as a middle aged martial artist, I am looking for balance, symmetry and strength, not massive muscles. My practice, and what I teach, is designed to create and promote power. And that is what every aging athlete should be after.

The key to all this is to treat you efforts as practice. The object is to get better at what you do and remain injury free. That what you do is sustainable. The endless desire to add weight to the bar is ultimately self defeating, there will come a time when the tide turns and all you have are over use injuries and creaking joints.

So I think in terms of tai chi and yoga masters whose movement and performance improves with age. This is key; performance is a product of practice. Practice allows you the time and space to refine what you do. Ultimately that manifests itself when you come to perform.

On this subject, many people decide to get back "in shape" by taking up a sport. A word of caution - you will be lousy at the sport and you wont get fit. Technical skill and physical preparedness are two different things. This goes back to your practice reflecting your needs and interests. So we need a method that creates resilient, healthy, lean and strong individuals who can transfer those benefits to the activities they pursue.

GK. What, in your opinion, is the state of kettlebells today?Its been 8-9 years now since the rediscovery/reintroduction to the general population, and we have seen it gradually integrating itself into the sporting community. What do you see is the future? Where is this all heading?

It's been great to see how kettlebells training has re-evolved. If we can ensure a high level of coaching then Kettlebells will become standard issue in any progressive training environment. Unfortunately the "hard core" perception of KBs has had an inverse effect with some commercial interests trying to "aerobicize" them, creating bizarre drills and turning them into yet another craze. But when used properly Kettlebells provide a unique challenge. Few tools provide such intensity and such a wide range of benefits across strength, endurance, speed, flexibility and co-ordination. For me, kettebells provide the essential base for my practice. They are not a magic bullet. Nothing is. Used correctly they provide a fantastic return in a relatively short period of time. But as with so many things ultimately effort = results.

My own focus is in promoting in everybody an integrated practice, so along with mobility and body weight, kettlebells provide a well rounded approach.

GK. Many of the readers here, both young and old, are in the process of training or are looking at building themselves a new program. Probably most of them fit these goals around daily work commitments and families as well. What key ingredients do you feel are necessary for an effective long-term fitness strategy for a man or woman who works 9-5? How would you suggest a person assesses their current workout regimen?

Firstly, consider your needs. This requires a tremendous degree of courage because most of us have to first accept we are not as fit, young and healthy as we thought. Many people who come to my workshops get the kind of wake up call I had a few years back. But all this is good because it provides a realistic base from which to start. What I really want is people to take charge of their own well being and the easiest way to do that is to take a serious look at where you are right now.

Once you know where you are you can map out where you want to go. One step at a time, one session at a time. Real fitness and well being is not hemmed in by the constraints of prescriptive programs and inflexible routines. It works because it responds to your life style, your schedule and your abilities. In addition, your practice must leave you with the resources to get on with your life, deal with your job, take care of your family. Anything that leaves you spent is not sustainable.

Also, the mental benefits of training are well documented and can't be underestimated. There is a self sustaining energy that comes with regular practice.

GK. You and I have had many discussions about the concept of sustainability in terms of a life long approach to fitness. Can you explain in a nutshell what we are talking about here?

It's important to be open to variety with regard to the methodology of your workout routine and change that is naturally occurring in your body on  a day to day basis, but it's equally important to not become a victim to novelty. Focus on the basics. Choose a few things and learn to do them exceptionally well. This in turn will pay massive dividends when it comes to tackling bigger tasks. On of my favorite quotes is -

"Only those who have the patience to do simple things perfectly will acquire the skill to do difficult things well". -J. Friedrich von Schiller.

GK. In your own personal journey, what is the greatest challenge for you?

It's the same as everyone else. Simply getting on with what I know needs to be done. Simple as that.

GK. Rannoch, what drives you? What keeps you going?

The prospect of growing old disgracefully! Being around to see my kids and grow into the the amazing adults I know they will be. I often speak at workshops about our responsibility to the tribe, or in other words, the society we live and work in. Once you stop contributing, you become a burden. I want to contribute as long as I can. I simply want to be awake for the journey; we all need to be participants, not observers and realize that vibrant health is our natural state. We'll all go the same way at the end of the day but you can influence how present you are for the trip.

GK. What is Simple Strength about? I see you have been developing your site- can you tell the readers a little about what you are working on?

The new Simple Strength website will be unveiled in the next week or so. it will integrate the Simple Strength blog and Kettlebells Scotland under one roof, making it easy to access information, workshop details and articles. It will also highlight events like the forthcoming IKFF CKT Certification in September and our workshop with Frank Forencich of Exhuberant Animal.

GK.So..what is the future for you? Where do you go from here?

As much fun as it is to rub shoulders with Martial artists and athletes I am really interest in people exactly like you and me who simply want to be fit and healthy. This stuff is not the domain of commercial gyms, nutrition companies and personal trainers. It is the natural right of everyone. All you have to do is get on with it.

GK. Thanks for your time Rannoch. I am sure we will be chatting with you again in the near future!

If you have a question for Rannoch, please feel free to write in. Here is a link to his simplestrength.blogspot.com Simple Strength site:

Gaijin Kettlebell Japan
gaijinkettlebell.wordpress.com gaijinkettlebell.wordpress.com/

"What we do consistently defines who we really are."

Exercise - Tying it All Together

I do a lot of writing and speaking on the subject of exercise and fitness, particularly cardiovascular and resistance training.

I talk about the importance of incorporating intensity and variety into our exercise, doing full body resistance training, mixing up cardio training with short burst-like activity as well as endurance-like activity (if you enjoy it), all the while remembering to include your flexibility, posture and proprioceptive exercise.

Whoa! Sounds like a lot.

As a result, I'm often asked, "How do you fit it all in?"

"Any way I can!" is the honest answer! I don't have one exactly perfect way for that I go about fitting in the various forms of exercise. There IS no one exactly perfect way!

The most important part of this entire exercise and time management puzzle is to decide that you WILL fit it in, no matter what. That has been the single most important factor for me. Sometimes, plans change or there's a serious conflict in my schedule and I'm not able to stick to my original exercise plan for the day. Having decided that I will move my body daily allows me to quickly shift gears and simply do something else to meet my body's innate genetic requirements for exercise. Not a big deal. Just move!

OK, so beyond making the decision to exercise and move for life, I've broken down my exercise regime into 4 main components: resistance training, cardiovascular exercise, posture & proprioception, and flexibility/yoga. There's definitely some overlap in these component - don't sweat the details!

Resistance Training:

I believe, and research confirms, that high intensity, varied full body resistance training is the superior method of working out. This is the number one way to build lean muscle which, in turn, most effectively burns fat and calories.

My resistance training workouts are typically 25-45 minutes long. They are pretty quick-paced, focused sessions that focus on big, multi-joint, functional exercises in order to create the highest work load for my body, and therefore the best results.

Depending on my mood and what other work outs I've been doing, 2/3 of the time I'll add "power" to these work outs. I'll add burst-like moves, like squat jumps, vertical leaps, bench jumps, etc.

I usually do these work outs 3 times each week. I add abdominal exercises at the end of these sessions. I work out at home, so I don't have any childcare issues to deal with. I'd prefer to do these work outs in the morning to maximize the metabolic effects of resistance training, but our exercise room is right next to where the kids sleep... there's no way I'm going to wake the sleeping bears!

I do resistance training in the midday, after work and home schooling items have been tended to. The kids know I'm going to fit my work outs in several times each week. They're often in the room with me, joining in or doing their own thing. It's part of their life, too.

Cardiovascular Exercise:

I would get outside and go for a long run or bike ride every single day if my schedule permitted... and if it were the best thing for my body. Well, my schedule doesn't allow for that kind of time on a daily basis, and that type of exercise isn't ideal on a daily basis anyhow.

Again, science demonstrates that high intensity, widely varied exercise is ideal. This means that it benefits us to mix things up. My cardio is a mix of longer runs and bike rides (an hour or more), short, burst-like runs and sprinting sessions... and combinations of the two.

Once or twice per week, I love to get out for a longer run. At least one time per week, my cardio exercise is focused on short, intense bursts. For example, a 20 minute session of hill sprinting. Other times, I'll mix it up a bit: a middle distance run with some sprints or faster running on the uphills.

Since I've got the kids at home all day, and they're too young to be left alone, my husband and I take turns fitting in our cardio work outs. I wait until he comes home at lunch to go out on some weekdays, plus I'll fit in a couple sessions on the weekend.

Then there are all the miscellaneous cardio sessions, like running up and down hills with the kids on one of our "nature walks", and jumping on the trampoline, and pulling the kids in the trailer behind the bike and so on. Those are just icing on the cake!

All in all, I typically do 'official' cardio exercise sessions 4-6 times per week. Research clearly demonstrates that we do not need this much cardio activity in order to achieve optimal health and function. But, all those smarty pants in research haven't accounted for how much I mentally and emotionally need this! Cardio is my number one stress management tool.

Posture & Proprioception (P&P):

When I first wake up in the morning, way before the kids are up, I do about 10 or 15 minutes of specific movement and stretching to wake my body up and prepare it for the day, along with deep breathing exercises.

Since over 50% of proprioceptive input to the brain (the 'food' that truly drives the brain's performance) comes from the movement of the spine and its surrounding tissues, the majority of my proprioceptive exercises focus on moving my entire spine. For example, "Circles" exercise, as well as cross-crawl and twisting motions. The hips and ankles are also important sources of this neurological input for the brain, so I pay attention to those areas as well.

I also spend a few minutes doing postural correction exercises. Anterior head carriage and rounding of the shoulders are extremely common postural distortions that result in a lack of optimal function of the nervous system. Since I spend the first few hours of my day sitting at a computer, it's important for me to offset the negative postural effects before I even get started. Finally, I do some hamstring and hip flexor stretches at the start of the day.

Flexibility/Yoga/Pilates:

This is the one category of exercise for me that overlaps with some of the others. I do some flexibility stretches in the mornings, but I also do some before and after cardio and resistance. I might do a yoga or Pilates floor routine on an 'off' day, or I might incorporate yoga poses and isometric training into a lighter resistance training day.

Regardless of how I fit it in, it's important for me to fit it in! Resistance and cardio can only get me so far. I think a big part of expressing optimal health and function over the course of a lifetime is to be flexible as well as powerful. I have to keep reminding myself to include this component... it's easier for me to get out and run than it is to slow down and stretch!

All in all, any given week may look like this:

Sunday - long distance run (or long bike ride)

Monday - start with P & P exercises and stretches

- resistance training with "power"

Tuesday - start with P & P

- sprints

Wednesday - start with P & P

- resistance training with "power"

Thursday - start with P & P

- light day, yoga, Pilates, walking, trampoline, etc.

Friday - start with P & P

- long run

Saturday - start with P & P

- resistance training... and maybe a shorter, easy run. Saturdays are usually the day for a family outing, like a long bike ride.

I normally alternate a cardio day with a resistance day. It's not often that I do cardio on the same day as resistance training. If for some reason I decide to, I do cardio following resistance training, and I won't add the "power" moves to the resistance session. Also, I'd be more likely to do one of the shorter, burst-like cardio sessions on a day when I combine the two types of exercise. Ideally, I do cardio and resistance on separate days.

Does my schedule always look like this? No, not always. Sometimes, I get on a roll with running and I'll do a few days in a row. Or, if I have an injury, I may take a day or two off of the resistance training until my body mends.

The details really don't matter. What's important is to make the commitment to give your body what it needs - regular, varied movement. Motion is Life!

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I've written a FREE special report called "The Busy Mom's Secret Formula for Becoming Vibrantly Healthy, Happy & Fit While Raising a Naturally Healthy Family... The Stress Free Approach To Overcoming The 4 Major Roadblocks That Sabotage Every Mom's Best Intentions!" The simple strategy and tips revealed in this report could be just what the doctor ordered... Dr. Mom Online, that is!

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