The Seven Steps For Getting Healthy and Staying Fit

Life is ever expanding, so are we humans, with our continuous quest for greater health and fitness. Today there are countless new training methods claiming to be the best for either maximum weight loss or fastest ways to get a six pack. It is endless, if one surfs the net, there are countless sites that propagate numerous workout routines, dieting recipes, and a wealth of information, making it even more difficult to understand what works best for you. In order for you to choose what work best for you, you need to examine your current fitness program. Firstly, ask yourself, "does your fitness program, rejuvenate your body, revitalize your life, keeps you staying trim and fit, here and now, and in your old age too!" Below are seven practical steps that you can take to ensure your everyday lifestyle, is moving you closer to a better health and a brighter future.

Step 1- Understand your body

Your body is made up of 206 bones, more than 600 muscles, lungs, brain, nerves, various parts and systems which work in perfect harmony and co-operation. The wonderful and amazing human body is the temple of your soul, and you are the caretaker of this precious body.

Step 2 - You are a product of Evolution

Your body has evolved from a microscopic cell to what you are now. As nature takes its course, you will grow old and die. Plan in your present state to keep fit and healthy as you approach your old age. There are many benefits to reap with a slim agile body, an alert active mind and energetic cheerful life. This is your birthright!

Step 3 - Maintain a correct posture

Always be mindful of your body, its movements and its posture. This may seem insignificant to you but, over a long period of time, having a good posture can give you countless benefits. It is just a matter of developing the habit, and often habits are formed through repetition. Keep your head high, body erect and back straight. Avoid slouching and leaning forward. Remember, to keep your earlobes in line with your shoulder, shoulders back inline with your knees and back straight and tummy tucked in.

Step 4 - Breathing

Deep breathing is a simple and effective habit to improve your well being. Take deep breaths from time to time. Breathe out, pressing in your stomach muscles, till your lungs are empty. Then breathe in, pushing forward you stomach, till your lungs are filled. Deep breathing supplies the body with much needed oxygen, which nourishes every cell in the body and slow exhalation, helps the body to get rid of the toxin build up in your lungs. Conscious breathing clams the mind, increases the vital capacity and energizes the whole body.

Step 5 - Cultivate good eating habits

It should come as no surprise to you that good eating habits are an important component not just for weight loss but also in maintaining a healthy lifestyle. Eat balanced and nutritious food, while avoiding processed foods such as fast food, microwaveable food and plastic- wrapped food. Processed foods have been through numerous processes before they end up for sale. These foods have lost their natural content and have very little or no nutrient values to replenish the body. Make sure you chew on your food properly. Eat slowly as 80% of digestion takes place in the mouth and only the remaining 20% in the stomach. Eating slowly is one method that can help take off pounds. This is because it takes the brain 20 minutes to signal to the body that it's already full from the meal you've had.

Step 6 - A Good fitness program

A good fitness program should be a combination of calisthenics, Isometrics, Biotonics, Pranayama, Yoga postures and Meditation. A complete and effective program will give you:

(a) Cardio- Vascular Fitness by aerobic exercises to keep the heart healthy and build up endurance and stamina.

(b) Abdominal Fitness by tightening exercises to keep off the fat in the abdomen, help digestion, elimination, circulation and weight control.

(c) Muscular Strength by isometric exercises. All muscle groups should be 'tensed' to strengthen them. Body aches, back pain and bad posture are a result of poor muscle conditioning.

(d) Flexibility by Yoga will give you a supple body with full range of movements of all joints. Yoga postures massage the internal organs, tone up the Endocrine system, slow down the aging process and ensure mobility at old age.

(e) Relaxation by allowing your body and brain to rest in a state of tranquility. We suffer from the tensions and stresses of modern living. Stress induced illness can be prevented by deep and systematic relaxation. Regular "sittings" in meditation will relax your body, your mind and bring joy to your life

Step 7 - Acquire knowledge

Read books, listen to talks, watch TV programs on Yoga, health and exercises. As the saying goes, 'knowledge is not power but the application of knowledge is power'. Consult a Yoga expert and work out a program suitable to your needs and age through utilizing the application of an informed choice.

Suleiha Suguna, Principal of Maya Yoga Samudraa, is the author of yogabookforanyone.com Yoga for Anyone. This book is a collection of some of the most beneficial yoga postures and it is arranged in a manner similar to that of her classes. Supported with hundreds of illustrations, Yoga for Anyone, will help anyone learn yoga the correct way. Suleiha Suguna comes from a lineage of yoga practitioners and has over 40 years experience in yoga. Check out her yogabookforanyone.com book today.

Searching For the Consistent Golf Game? Look Inward First

Golf and Life are very similar and follow certain principles, since yoga is the oldest form of self-improvement it can show you immediate concepts that can be transferred from practice to play.

In an easy and fun way golfers discover not only steps to bring themselves in 'present moment awareness'. Also how to: lower high expectations, gain confidence, swing trust, and very importantly understand and apply the principle of, gaining control and letting go at the same time, one of golfs many paradoxes.

The exploration begins with 5 key principles... using Ancient Wisdom & Modern Application, to improve the quality of your life and golf.

1.Centering: The purpose of Centering is to bring your mind and emotions to a calm place. To bring your focus into the present moment. To release the mind chatter and whenever you're thrown off balance by high emotions that arise with the game, you learn to detach and let go.

2.Yoga Poses: There are 30 Yoga stretches I have found that work the best for golf. They are geared specifically for the muscles/tendons used in playing to increase flexibility, strength and muscle tone. The golf swing is very one sided and your whole body needs to stretch to gain flexibility.The first rule in yoga is whatever we do on one side of the body, we do on the other. Yoga naturally brings the body into balance.

3.Relaxation: Relaxation is the essential ingredient in training the mind. Golfers are encouraged to set goals and are taught how to visualize themselves in achieving them.

4.Meditative Focused Training: Golfers are taught the skills to become more positive thinkers, which produces confidence and a belief in ones self and ability. The body never makes a mistake it acts out the messages the mind sends. Golfers learn to keep the messages clear and focused on the best outcomes.As you gain flexibility in your body this transfers over to your mind enabling you to 'go with the flow' hence without resistance to changes, a golfer plays to their true potential. Flexible Body, Flexible Mind.

5.Breathing: The Breath is the important link used in all the above techniques. When proper breathing is combined with the swing golfers will experience instant improvement to their game and scores. There is one breath technique for the full swing and another for both chipping and putting.

This article is the overview, in the following few articles I will take each step and expand more fully on how to apply these techniques. Golfers will find in time and with practice, they will be rewarded with the ability to drop with ease into a place of deep contentment. This is what yoga is all about, after all: stilling our fidgety bodies and calming our rambling minds so that we may rest quietly in the present moment and see clearly the peace that resides within.

Margarit Brigham-Golf Goddess Amazon Author of 'How to Become a Golf Goddess';' Embrace Sacred Play and Unlock the Hero within

website golfinggoddesses.com golfinggoddesses.com
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Achieving Spiritual Awakening

The nine mile trail meandered through a unique Florida landscape of Torreya pines with steep inclines that followed a ridge along the Apalachicola River. High humidity topped off the physical challenge of finding the end of the trail - the body's energy completely invested, there were no reserves to draw upon. The hiker was totally spent as she bathed her worn down feet in the cool stream.

Over 200 years old, the tree commands your attention, often awestruck upon a first meeting, walking under and through this mighty oak. The limbs touch the ground, as if supporting columns for the expansive canopy above. Lying on the ground beneath the tree, your gaze drawn upward, you see through the sinewy, hairy arms of mossy branches to witness lingering clouds.

Doing nothing is not touted as a popular pastime, yet, an amazing number of people aspire to it. To be quiet, nothing to think, no worries, nothing to do, just for awhile. What a luxury in this chaotic, fast paced information age filled with exponential data growth, and so little wisdom. Doing nothing is a gentle gift to yourself.

What does an exhaustive hike, an old oak tree, or an afternoon of nothing to do have in common? Each leads to a uniquely personal experience, one which may anchor us, and draw us back to a specific time and place -- a highlight of our life. Whether it is physical surrender when all our energy is spent, immersion into nature laying on the ground seeing a moving sky, or being quiet, not distracted by a single thing to do, not even needing to speak, we can surrender to a still, inner place inside.

Could this be the ultimate "me" space?

My friend Julie is taking her first international trip to a Greek island for a yoga workshop. Travelling alone, she must decipher schedules, signs and maps, not all presented in her language, on her own. Julie knows she will be challenged, and is also confident of her inner guide, the "me" space, to choose the steps which will assure her safe arrival. Julie has communed with that personal, quiet space inside through meditation and contemplation on a regular basis. She now knows how to visit that space inside, allow herself to rest there, obtain a sense of personal renewal and restoration each time she visits. And if a need arises, she is confused by the signs, or frustrated because she missed a train, disappointed by a wrong turn, she can return to the quiet place, the safe place inside, again and again.

Such is the life of the Spiritually awakened. It is not a perfect life as being witnessed from the outside, but it is exquisitely rich inside once you claim your personal sacred "me" space.

Geralyn Russell is Co-Founder of Solitude Retreats LLC where each event allows people to gain insights through yoga and meditation, labyrinth walks, journaling and collaging. Even if they have are never practiced yoga before, done any journaling, or are familiar with labyrinths, they are invited to come to a retreat to relax, refresh and get a new perspective on their lives.

Geralyn Russell, B.S., R.R.T., 500 - RYT, has been practicing yoga since 1983. For over 20 years she worked as a sales and marketing manager for a Fortune 500 company and also practiced and taught yoga. She has been on faculty for the Florida Institute of Integrated Yoga Studies and also the Balance Point Yoga Teacher Training Program, Tampa, Florida. Contact her at solituderetreats.com solituderetreats.com.

Look For The Best Fitness Exercise For Over 50

If you've reached the magic age of 50 (when life really begins, no matter what anyone says) you may be beginning to notice changes. If you've always been athletic, you may find that your old sports don't fit you as well as they used to; you might even begin to experience injuries and the discomfort and disappointment that goes along with them. Your stamina may be slipping; you might be losing your competitive edge.

For some, these changes signal a bleak future ahead, a future of inevitable decline, of losing the strength and power that once characterized your athleticism. They face a future of dwindling abilities and increasing stiffness; some become so convinced that the game is over for them that they shun even the arena of fitness, preferring to remain on the couch or in the Lazy-Boy, exercising their remote-pushing thumb and little else. Not for them the specter of aerobics class or yoga class, where everyone else will be able to accomplish the moves. Some over fifty have an ingrained idea that they must slow down.

While a person naturally slows down a bit after mid-life, the fact of the matter is that, yes, you do change after 50, and that means it's time to learn to move smarter, not less. The court-pounding, viciously competitive tennis match can change the structure of the shoulder joint in painful ways. If a person continues pushing themselves, punishing their joints beyond their station in life just so that they can appear to remain young and competitive, they run the risk of injuring their joints more or less permanently, crippling their killer serve forever.

This warning applies to the weekend athlete to a greater degree than the professional athlete, who has dedicated his or her body to intense training. A pro might get more out of the human body than an amateur, but the fact remains that each person's body ages; it makes sense to fit the exercise to the current abilities and goals in life of the individual.

The Hindus recommend that people begin to study yoga at age 50. This advice takes into account the greater maturity of people of that age, and the presumed ability of these folks to take the time to begin to get acquainted with their bodies and develop their inner wisdom. The emphasis on breathing properly in yoga offers people under stress a direct and powerful tool to turn their stress into relaxation.

Yoga differs from every other exercise in that the aim is not to amass muscle or repetitions, but to become more self-aware, more flexible, and stronger in an organic way, by supporting your own weight. It's vital to remember that in approaching yoga, your mindset must change, your limitations be acknowledged. Otherwise, injury can result. Even if you've been a crackerjack athlete all your life, it's important to recognize that if something hurts in yoga, back off. Especially when surrounded by young yogis, for whom everything is easy, be true to yourself.

Klint is fairly new to the idea of writing articles online, and has been spending much of his time writing for his own sites. You can visit one of his latest projects over at officefilingcabinets.net officefilingcabinets.net/ - which helps people find the best information for officefilingcabinets.net/fireproof-file-cabinets.html unique filing cabinets

Online Yoga Teacher Internet Community

How has the Yoga teacher community managed to flourish so quickly? It seems to have occurred around the time the web made rapid advancements in technology. There is no coincidence in the timing of the popularity growth of Yoga and Internet video technology. Here is what happened and why.

Until recently, most Yoga practitioners were dependent upon training with their Guru, in small groups, or training alone with a book. Without constant stimulation, feedback, or guidance, most students did not participate in Yoga long enough to experience the long-term benefits of regular practice.

Words like "self-realization" and "transformation" can be a mystery, if you practice Yoga without ongoing support. This is where Internet-based Yoga education has been so crucial in the global popularity of Yoga. At this time, any student or teacher of Yoga, can find resources which help one sustain a steady practice.

In turn, the global Yoga teacher community has made web-based resources available for the public. Anyone can learn how to practice Yoga for preventative health, pain management, ailments, physical rehabilitation, or reduction of chronic stress levels.

Evidence, in the form of benefits experienced by long-term practitioners, can be seen in the current economic crisis. Instead of resorting to alcoholism and drugs, a large portion of the public has opted to practice Yoga in classes with like-minded people.

This is in stark contrast to the numbers of people, in the past, who engaged in substance abuse the moment times got tough. This is also an indicator that the long-term benefits of Yoga practice have been realized outside of India. Constant reinforcement, of clean living and a healthy lifestyle, has begun to show its true worth.

These positive changes, in the behavior of societies, worldwide, will contribute to a global economic recovery. People need to think clearly in order to find viable solutions. For example: The pursuit of clean energy solutions will help us now, but future generations will thank us for it. This is only one example of how the Yogic mind-set has managed to influence the global community.

To think clearly, to let go of greed, and to train the mind, are basic principles of Yogic philosophy. This is why online resources, for Yoga education, are so important. We sow the seeds today for a brighter future tomorrow. Instead of plundering the earth for every natural resource, we can logically approach problems with solutions that will permanently help future generations.

Consider the alternative: Our past history, as a species, has shown we make some terrible mistakes. Yet, we have managed to advance despite ourselves. Imagine what good we could accomplish if we work together. This is why the online Yoga teacher community exists. All we have to do is keep spreading the message.

© Copyright 2009 - 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 Free Yoga videos, Podcasts, e-Books, reports, and articles about Yoga, please visit: yoga-teacher-training.org/member-offer.html yoga-teacher-training.org/member-offer.html

The Best Bodyweight Exercise For Banishing Those Batwings!

Batwings, or bingo wings if you are in the UK, are one of the main problem areas for most women, especially as we get older. The term 'bingo wing' refers to the fact that you typically see them when a woman waves - as she does if she's just won a prize at bingo! But they will unattractively jiggle at any waving opportunity, and as first impressions count, you really want to make sure you can wave to greet people from afar without your jiggling arms catching all the attention, don't you?

So, what can you do to get rid of this affliction?

Well, firstly, I must point out that there is no such thing as 'spot reduction'. Sorry to have to tell you this, but you cannot lose the fat on the arms by doing arm exercises alone. If this is your one area that you want to shape up, you still cannot expect to just do arm exercises to get results.

Bingo or bat wings are excess fat, and to burn fat you need to make sure you are doing intense resistance and interval training about 3 times per week, using as many muscles in the body as possible.

That is why this exercise is so effective, however. You are hitting the triceps muscle, that is the muscle in the back of your arm, where the batwings reside, so that you will ensure the muscle is strong and toned, so when you have burned the surrounding fat, your arms will look fantastic.

But, the added benefit is that this exercise counts as an almost full body exercise, as you are working your arms, shoulders, back and your entire core to do this correctly. If you pair this up with a leg exercise, such as a squat, as well as a pulling exercise, such as a row, you have a full body fat blasting workout. This will mean you lose the unwanted bodyfat, and can show off your lovely arms in skimpy tops once more.

So, what is this exercise, I hear you cry...

It's the triceps, or close-grip, press up.

Now most people find these a lot harder than a regular press up, and you have to really engage your core strongly throughout. The simple steps are as follows:

1. Place your hands directly underneath your shoulders, in a plank position (to start with you will want to be on your knees not your toes to make this easier - just make sure your knees, hips and shoulders form a straight line: don't let your butt stick up!)

2. Slowly lower your chest between your hands, keeping the elbows tucked tight into the sides of the body, elbows pointing back as you come down, until your chest is hovering just off the floor.

3. Press back up to the start position. That is one rep.

I actually get all my yoga students to practice this regularly - as chaturanga or the low push up position is part of the ashtanga and dynamic yoga sun salutation sequence, but many people really struggle with it. A few weeks of practicing triceps push ups usually does the trick and students can really start to enjoy the fluidity of the sun salutation sequence.

So, no equipment needed, and it hits more than just your batwings! Give it a go...

Caroline is a Personal Trainer, Yoga Teacher and Kettlebell Instructor based in the UK.

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Tips On How To Get A Toned Body

Have you always dreamed of showing off that lean sexy body with a chiseled core, but your mirror is telling you a different story. If so, then you are not alone. Thousands of people all over the world feel the same way. I have made it my goal to try to change that. So here are some great get fit tips I have found that you might find useful:

Tip # 1

Having a healthy balanced diet is critical when it comes to losing fat

You should concentrate on eating fiber, protein, and healthy carbs. Don't just concentrate on what you eat alone. You can consume a staggering amount of calories through what you drink. Avoid pop and fruit drinks and try to stick to drinking just water.

Tip # 2

Aerobic Exercise

This is one of the effective and efficient way to shred any kind of tummy fat and leaves you jaw dropping abs. Aerobic exercise may be in the form of brisk walking, swimming, jogging, yoga, sports, and much more. Effective weight loss, high intensity training programs as well as burn off the fat and calories short period of time. Aerobic exercises are great for burning calories, however they only burn calories during the exercise. If you want to burn fat all day then you need to do weight training.

Tip # 3

Weight training

Weight training can burn calories for up to 48 hours after your workout. Try to avoid spot training. Spot training does not work. Do not focus on losing belly fat alone. Instead, focus on toning the entire body. You must work your whole body to achieve maximum weight and body fat loss. Multi joint exercises are the best and most efficient exercises to build lean muscle all over your body in the shortest time at the gym.

Tip # 4

Get enough sleep!

Most people need about 8 hours per night. If you"re not allowing your body to recuperate each night you have very little chance of successfully losing body fat quickly and safely.

If you can stick to a healthy balanced diet while doing weight training and aerobic exercises then you will be on a great start to getting that new body that you have always wanted. You are not going to see instant results, it will take some time. Be sure to stick with it and don't get discouraged, the results will come in time.

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Flexibility - The Forgotten Fitness Fundamental

If you stop the average person on the street or in the grocery store and ask them "What does it mean to be fit?" or better yet "What are the five components of physical fitness?" you'll get quite a variety of answers. Some will say aerobic health, strength training or even endurance are key components of physical fitness. And those are three of the five components of physical fitness, but almost no one will mention flexibility.

Why is it that the average person does not think of flexibility as a key component of physical fitness? And when you tell them that flexibility and body composition are the other two fitness fundamentals they are completely surprised. Part of the answer lies in the lack of proper education about fitness and part in the emphasis placed on aerobic and strength training by most fitness programs and products. Now don't get me wrong, I am not saying that aerobic and strength training are not an important part of a well rounded physical fitness program - they are. However, when most people think of flexibility and stretching they only remember it as something that's recommended before and after an aerobic or strength training workout. And, if you ask people, most will say they don't follow the recommendation.

So, why is flexibility important in and of itself? Before I answer that question why don't we answer the question - "What is flexibility?" Flexibility is the ability of a limb to move freely about a joint through a full range of motion. Range of motion is specific to each joint and dependent upon: (1) Strength of the muscles surrounding the joint, (2) joint surfaces and the degree of movement required for the joint to function, and (3) muscles, tendons, ligaments and connective tissue associated with limb movement around the joint. In addition, genetics, gender and body type are factors that can impact an individuals range of motion.

There are two basic types of flexibility - static and dynamic. Static flexibility is what most of us think about when pondering flexibility or stretching exercises. Static stretching involves holding a muscle in a stretched position for a short period of time (usually between 10 and 60 seconds depending on current flexibility and the muscle group being stretched). Dynamic stretching refers to the speed attained within a range of motion during a physical performance. Examples include swinging a golf club, throwing a baseball or performing a martial arts kick.

Let's answer the question - "Why is flexibility important?" Increased flexibility through proper stretching techniques provides a host of benefits including:

(1) Reduced muscle tension and relaxing the muscles

(2) Improve oxygen flow and intake of essential nutrients

(3) Improved coordination

(4) Helps in managing stress

(5) Increases blood circulation

(6) Improves your posture

(7) Helps to alleviate lower back pain

(8) Reduced potential of injury during physical activities

(9) Reduced muscle soreness

You may think that only athletes need to increase their flexibility. And if you do, you couldn't be more wrong. The average person sitting behind a desk all day with little or no physical activity will receive the maximum benefits from increased flexibility through a program of regular stretching. So are you ready to get started with a regular stretching program? Fantastic - I knew you would say yes.

One of the great aspects of stretching is there is no equipment to buy. In addition, you can perform stretching exercises anywhere: at the office, waiting for the bus or at home. If you belong to a health club find out if they have any classes designed to increase your flexibility - I'm sure their answer will be yes. A couple of the most recognizable exercise programs that will increase your flexibility are Yoga and Pilates. But you don't have to belong or join a health club to incorporate a regular stretching program into your routine.

So let's get started. First, you should always warm-up before any physical activity and that includes stretching. Now hold on, isn't stretching considered warming-up? Let me ask you this question - is it more effective to stretch cold tense muscles or warm loose muscles? Now you understand. Your general warm-up should elevate your body temperature - if your starting to sweat that is a good indication that you're ready for your stretching routine. A few examples are jumping jacks, skipping rope or running in place.

The main four muscle groups you should incorporate in your stretching routine are: (1) shoulders and chest, (2) abdominals and back, (3) hips, and (4) legs. Here are a few examples of each group:

Shoulders and Chest:

(1) Begin from a standing position with arms extended to side at shoulder level. While keeping your thumbs pointed up, extend arms backward. Hold position for 5 to 10 seconds.

(2) While seated clasp hands together behind lower back, palms up and thumbs pointed down. While bending over from the waist, slowly pull arms up and towards your head. Hold 5 to 10 seconds.

(3) While standing or seated, extend arms and clasp hands together in front of your body palms outward. Press forward until should and back are rounded. Hold 5 to 10 seconds.

Abdominals and Back:

(1) While lying on your back, bring both knees up and towards chest. Place hands behind knees and gently pull both legs towards chest, stretching back muscles. Hold until you can feel muscles relax and tightness subside. May hold as long as a minute.

(2) From a standing position with your arms above your head, grasp wrist of arm on side being stretched, and slowly bend torso to opposite side that is being stretched. Return to starting position and stretch opposite side.

Hips:

(1) Lie on your back with legs extended. Bring one knee toward chest at a 90 degree angle. Using your opposite hand, pull leg over the other leg and towards the floor.

(2) Lie on your back with knees bent and your feet flat on the ground. Cross one leg so that the ankle is resting on the knee of the other leg.

(3) Kneel on the ground with toes pointed straight back. Move one leg forward until knee of forward leg is directly over ankle of forward foot. Without changing positions of either leg, lower front of hip downward.

Legs:

(1) Sit on ground with your legs extended. Bending at waist slowly reach you hands and grab your legs.

(2) Lie on ground with your legs extended. Bring one leg towards chest grasping back of leg and slowly pull leg towards chest.

Improving your flexibility takes time. For maximum benefit your stretching routine should be performed on a daily basis. However start off slow (3 to 4 times a week) and never stretch to the point of feeling pain.

Douglas Millington, an avid fitness enthusiast, is the owner of and primary contributor to fitnessweightlosscenter.com fitnessweightlosscenter.com The website provides fitness, diet, weight loss, health and nutritional information to help you achieve your healthy lifestyle goals

Yoga to Extend Your Life

Yoga allows you to really feel better. You don't need to set aside hours each day to exercises. Instead, pay attention to doing every physical exercise with proper technique as well as correct form. Little by little develop to 10 to 15 repetitions of each exercise. Keep in mind to have a break when you need one. When you work your central muscles to fatigue during a fitness session, wait a minimum of a day between workouts to give your muscles time to recuperate. Drink water or sports drinks before, during and after your workout - even though you're not thirsty. You can become as dehydrated in the cold as in the heat from sweating, breathing in and increased urine production.

If the simple thought of a morning walk makes you worn out, try these thoughts on for size. If your mental bar is just too high, you might give up without actually trying. Begin with a walk around the block. Don't give up if you feel exhausted. Get one more walk around the block tomorrow. Continue the good work, and in the end you'll not feel worn out. That's development! Schedule physical activity for times of the day when you tend to feel more energetic or at the least not quite so lazy. Block off times for physical activity, and make sure your family and friends are aware of your commitment.

Ask for their reassurance and support. Natural athletic capability isn't a prerequisite to physical activity. Try anything basic, like a daily walk. Better yet, team up with friends who are in the same boat. Have fun while helping one another to work out. Don't worry about becoming a superstar athlete or signing up for the hard-bodied athletes in the fitness club. Simply focus on the good improvements you're making to your body and mind.

When it's cold, blood is shunted to your body's core, leaving your feet and hands susceptible to frostbite. Try wearing a thin pair of mitts under a set of heavier gloves or mittens lined with wool or fleece. You may need to purchase exercise shoes a half-size bigger than normal allowing for thick thermal clothes or even an additional set of regular socks. And don't forget a hat or headband - 30 to 40 percent of your body heat is lost through your head. Experts say that everyone could exercise safely and securely in the cold, including people with asthma and heart problems. If you have health concerns, have your doctor's OK.

Yoga exercises are a significant part of a well-rounded fitness program. Apart from occasional sit-ups and push-ups, however, primary workouts are usually neglected. Still, it pays to have your core muscles in better shape. Make use of affordable resistance bands in place of weights. Lift plastic milk jugs partially filled up with water or sand. Do push-ups or squats with your body weight. Try videos on dance aerobics or cardio-kickboxing. Round up friends, neighbors or co-workers for regular group walks. Skip the elevator when you're able to. Better yet, make climbing steps a good work out in itself. Take it slow. Begin with a simple walking program. As you become more confident in your abilities, add new activities to your routine.

Yogafit 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/CTGY/MBF.shtml yoga conference meetups several times a year and is known yoga guru and mogul around the world.

Permanent Weight Loss With Yoga

We gain weight for a variety of reasons but stress, improper diet, irregular schedules and lack of exercise are some of the main culprits today.  These habits have caused us to gain weight over time, so it is not healthy or safe to attempt to lose weight very quickly, as tempting as it is. We have tried before and know that it does not work.  Tedious exercises and diets may give us some results in the short term but they are not permanent. And extreme weight loss can be dangerous.

If we want to lose weight permanently in a natural and safe way, yoga gives us one of the most attractive solutions.  With a combination of a sensible and practical diet, a fasting regime, exercise and meditation, we can conquer the main causes of unhealthy weight gain, lose weight for good and maintain a happy body and mind.

Diet:

We need to recognize that meat is not a natural food for humans. Note that none of the higher apes are flesh eaters and neither are some of the strongest and most intelligent animals, including the elephant.  While it may be impractical for many of us to avoid meat altogether, it does make sense to stick to relatively healthier meats like fish, chicken and turkey and to limit our intake of these foods, both per meal and during the week. It should help us to know that ounce for ounce, beans and lentils  contain more protein than meat and zero fat. If you take the trouble to find out how, they can become delicious additions to a sensible diet along with fruits and vegetables.  Bottom line, there is no need to make sudden and extreme changes to our diet but choose your foods carefully, keep to a sensible portion per meal and maintain a regular schedule diet wise.  Try to maintain a fast on one day of the week when you only drink liquids, preferably fresh fruit juice mixed with luke warm water, never cold water. It is not that difficult and you may come to like it and in fact, stretch the fasts out for longer.

Exercise:

Diet by itself will not give us the desired permanent results. We need the right kind of exercise to complement it while toning the body without stressing it.  There is really no need for strength training with weights and such unless our daily lives require feats of brute strength. Muscles for their own sake are pointless and actually counterproductive.  And if we are careful with what we eat, there is no need for vigorous, calorie burning exercises either.  In other words, there is no need to work up a huge sweat if we do not have to.  What is required is toning of both the muscles and nerves and this is accomplished with selected yoga poses or asanas and breathing exercises or pranayama.  Amongst the most helpful asanas are the Suryanamaskar or Sun Salute done fairly rapidly at the start of each session to get your hear pumping. This should be followed by asanas that tighten the abdomen like the Halasana or plough pose, the Dhanurasana or bow pose and the Bhujangasana or cobra pose.  Depending on what caused your own weight gain, there may be others but the most important rule of thumb is to pick a few that you can manage easily but maintain a strict daily regimen.  

Meditation:

Meditation and breathing exercises round out the full program for natural and permanent weight loss as they provide the psychological strength to do what is right for you.  Start with simple concentration exercises like focusing on the breath leaving and entering your nostrils.  Every time your mind wanders, gently bring it back to the breath.  Observe your thoughts without judgement but be firm. This simple exercise, done at the same time and place daily either early in the morning or in the evening when it is quiet, will greatly reduce your mental stress levels.  This alone will correct many imbalances in your life.

A final note: Like with any exercise plan, it is very important to consult with your doctor, specially if you have any conditions that need special attention.  Also, you should ideally do the fasting, meditation, breathing exercises and asanas under the guidance of a qualified instructor. A general rule of thumb with yoga is this: if it hurts or does not feel pleasant, you are probably not doing it right.

Jayan has spent 2 decades in the investment industry and knows first hand how helpful yoga is. He is now retired and doing what he loves to do--mess with computers and the Internet. Please check out his latest attempts to keep busy at: projectorclocks.org ProjectoClocks.org and projectorclocks.org/Projector-Alarm-Clock-Radio.html Projector Alarm Clock Radio

Yoga Teacher Training - Free Online Advertising for Your Yoga Business

Outcome: Place a free online advert for your yoga business.

Purpose: Marketing is the life blood of any business, and your yoga business is no exception. As yoga teachers we teach where your attention goes, your energy flows. Putting it another way...whatever you focus on in life grows and expands; whatever you take your focus away from wilts and dies. 90% of yoga teachers quit within 3 years of getting their teaching certificate!

If your yoga business is not growing and thriving, I guarantee the reason has nothing to do with your teaching skills and everything to do with taking your focus away from marketing activities. Remember, whatever you focus on in life grows and expands; whatever you take your focus away from wilts and dies.

* If you want your classes to grow, focus on marketing activities.

* If you want your days to grow, focus on marketing activities.

* If you want your retreats to grow, focus on marketing activities.

Many yoga teachers are willing to pay up to ?10,000 for their happinesslifetime.com yoga teacher training course, but would never consider paying for tips, tools and templates to grow their yoga business. It's as if treating their yoga as a business is somehow dirty and unyogic. As Madonna Gauding writes in her wonderful book, The Mindfulness Budget: "It's time to transform our perceptions of money, to be free of fear and embrace money as positive energy."

Steps

Step 1: Go to friday-ad.co.uk friday-ad.co.uk

Step 2: Click 'Place An Ad Free' (top right of the page)

Step 3: Go through the wizard (you can add images and even a YouTube video)

Advert Example

Here's an advert I just created: friday-ad.co.uk//YI046HHG4 friday-ad.co.uk//YI046HHG4

If you've read this far, congratulations! You're now focusing your energy on growing your yoga business.

George Watts is a former business consultant and full time yoga teacher based in Wales, UK. This is just one of the 201 resources in the Yoga Teacher Business Kit available at georgewatts.org/yogateacherkit georgewatts.org/yogateacherkit.

Benefits Of The Practice Of Yoga

Everybody has been talking about the benefits of the practice of yoga on the physiology of the body. The changes depend on a number of factors like the physical & mental condition of an individual. The diet & determination of the person also matters as well as the nature of any illnesses, if present.

It cannot be explained by science how it exactly works but only the changes that occur in the body are evident. Yoga takes action on the Chakras or centers of energy found in certain areas of the body. Attention is focused on these centers allowing the energy to flow modifying the functions of the body to attain the appropriate balance.

There are physicians with open-minds who will not discourage the practice of mystic arts if it does well to the body. But doctors who actually practice the exercise or have seen the benefits first hand would certainly recommend it as supplementary aid to the treatment. The bad side to this is, when people expect too much from it only to find out that it does not produce the improvement that they seek. Physical therapists would advocate this because it can improve posture and release tensions within the body.

There are several schools of yoga such as Yoga Sapta, Raja Yoga, Hatha Yoga, Tantra Yoga, Kundalini Yoga, etc. They may differ in their underlying theories and there are dynamic practices as well as static practices. There are exercises that focus on standing postures whereas others concentrate on breathing mechanics. Hatha Yoga requires a lot of strength concentrated on the body while Raja Yoga develops the mind, which is a component of the Kundalini movement.

A practice popular in the West, Hatha Yoga requires a studio that is large enough for the participants to feel comfortable in and have no difficulty of movement. Accessories essential to the postures are needed such as mats, horizontal bars, & ropes. Music is important to help create an environment that is suitable for concentration.

There is no regulation clothing like in karate as long as your clothes are comfortable and allows ease of movement. Shoes are not allowed because some positions of the foot are not possible when wearing something. It develops the strength of the legs as well as the toes and the muscles of the foot are being utilized in the positions.

The purpose of all these postures is to get into a state conducive to meditation. After a yoga session you should be capable of relaxation.

Be a certified yoga teacher by taking up SchoolYogaInstitute.com yoga training. There are some institutes that provide a SchoolYogaInstitute.com yoga certification.

Why You Should Start Yoga

Yoga is one of the oldest forms of exercise on the planet, with new research suggesting that it may be up to 5000 years old! Yoga has a huge number of benefits, improving physical, mental and emotional health, so it's no surprise that its popularity is again on the rise! Here are my 10 top reasons why you should start doing yoga today!

1. Stress busting

Stress causes one in five British employees to suffer from anxiety and depression, and costs the UK ?100 billion in lost output every year. Yoga is one of the most effective methods of stress relief, and recent research supervised by a British University found that a six week programme of weekly Yoga classes reduced anxiety and fatigue, while increasing emotional well-being and resilience to stress.

'The benefits that Yoga has brought me have dramatically reduced my stress levels and increased my awareness of the daily pressures that are faced by most of my colleagues. I am more conscious of not taking on this stress myself. As a result, people value my increased creativity, clarity and calm, and my client base has expanded.' - J.M. senior management consultant, UK

2. Reduces anxiety

'I hardly recognise myself as the person I was six years ago, before starting a regular yoga practice. The bouts of depression, anxiety and low self-esteem I used to suffer on a regular basis have gone, to be replaced by increasing self confidence and a joyfulness in life that I'd forgotten was possible.' - Catherine, Yoga teacher, UK?

3. Good for your back

Yoga is one of the safest forms of exercise to improve back pain. In a recent study, 72 % of yoga practitioners questioned found Yoga reduced their back pain. Many people believe that rest is best for back pain, whereas in fact, gentle exercise such as Dru Yoga helps to stretch and relax the tight muscles that can cause back pain.?

4. Increases energy

One of the surprising benefits of yoga is the higher levels of energy which regular practitioners experience. Rather than relying on coffee or other stimulants to get going in the morning, ten minutes of daily yoga can give you a great energy rush with no side effects. Yoga students reported that 86% of them enjoyed increased energy levels after practising yoga.?

5. Emotional balance

Yoga can help you to feel good, no matter what the weather's like! True happiness comes from within, and the inner joy that comes from a great yoga class or meditation session is second to none. Many people find that a regular practice of yoga helps them to keep emotionally balanced, and ready to face each day with an optimistic attitude. Try it!?

6. Banish aches and pains

Yoga's gentle movements and stretches are a perfect way to deal with general aches and pains. I've found that a ten minute practice of Yoga daily helps keep my body in top condition and to melt away the niggling aches which can build up when we're working hard, or not exercising enough. Dru's Energy Block release sequences, which systematically twist, bend and stretch the body from the top of the head to the tips of the toes, are the ideal yoga practice to soothe away bodily pains.

7. Better breathing

Many people come to yoga because of health conditions such as asthma or bronchitis. Pranayama, or yoga breathing exercises, can be very benefiicial in helping you to relax and gain control of your mind and emotions, thus helping you to breathe easier. In Yoga, exercises such as the pigeon breath or the windmill are often taught to help people with breathing problems - to great effect.

8. Feel ageless

One of my yoga students trained as a teacher at the young age of 85! Yoga is one of the most effective ways of keeping young, fit and health - both in mind and body, no matter what your age! It naturally tackles all those signs of aging from inside out - as it restores the elasticity of the spine and joints, firms the skin, corrects poor posture and brings higher energy levels.

9. Improved flexibility

If you've had trouble bending or twisting recently then you'd benefit from yoga's effects of increasing flexibility. Yoga stretches are a gentle way of helping the muscles and joints regain their natural mobility. When I was a teenager, I was so inflexible that I couldn't touch my toes, whereas after just a few months of regular?Yoga pracice, my flexibility had increased hugely and I could easily touch my toes! Many people who do sports such as football, climbing or running appreciate the fact that yoga quickly increases flexibility.?

10. The feel-good factor

A recent study of yoga in the workplace found that just one yoga class a week led to increased life purpose and satisfaction, and feelings of greater self-confidence during stressful situations. Yoga increases self-confidence by improving posture, increasing health and feelings of well-being. So if you fancy having a post-yoga glow - then get to a yoga class!

Jane Clapham is a Dru Yoga teacher trainer, and leads meditation retreats and holidays in the Celtic mountains of Wales and worldwide. Contact her at

Yoga to Improve Your Martial Arts

Whatever style of martial art you practice, whether it is Brazilian jiu jitsu, karate, judo, or boxing, you should be aware of how important flexibility, balance and developing core strength are. If you want to gain the advantage over your competitors, you should give serious consideration to introducing yoga to your daily workout.

So how can a non-contact activity such as yoga improve the competitive, full contact nature of martial arts? Well yoga can improve your martial arts in many ways. Yoga has stood the test of time and has been around for thousands of years. Ancient yogi believed that for a man to be in harmony with himself and his environment, he needs to integrate his mind, body and spirit. To learn yoga you must gain control over your breathing, which is a fundamental concept that needs to be taught and developed. The acquired skill to control your breathing, then leads onto being able to control your mind through meditation.

Martial arts have similar principles to that of yoga. The martial artist must learn to use his mind to remain calm when placed in stressful situations. They should incorporate technique over brute strength and to not let a lack of size become an obstacle. The martial arts practitioner will train for years, developing his body and to learn to compete with others in a healthy way, helping to improve their spirit and to develop good character. Just like yoga, martial arts is about developing the body and the mind in unison.

The practice of yoga is a great way to develop core strength and balance, learning to breathe when placed in unusual positions. Imagine you are a practitioner of Brazilian Jiu Jitsu and someone is trying to pass your guard by smashing you, so you are in an awkward position, finding it difficult to breathe. To some this may be enough for them to tap out, however, by practising yoga, you will be able remain calm, think, breathe and with the added flexibility you will have gained, manoeuvre into a more neutral position. If you are sparring in boxing or karate, you will be able to control your breathing, stay calm and focussed, allowing you to rely on technique and giving you to time to think about your next move.

Still not sure if yoga is for you? Yoga is being practised by some of the most elite martial artists out there, BJ Penn and Diego Sanchez both are UFC fighters. Rickson Gracie from the world renowned Gracie family is a yoga practitioner and there are many more, so why not start to incorporate yoga into your training regime and start to see improvements in your martial arts.

Learn dragondoor.com/dvs012.html?apid=4b92cc9b0dc3c yoga techniques to improve your martial arts and gain the edge over your competitors.

How Long Does It Take to Become a Certified Yoga Teacher?

Being a yoga instructor is a very rewarding career, especially if you have a passion for helping others grow mentally, emotionally, spiritually, and physically. It is your opportunity to touch someone's life in a positive way, teaching them to be flexible, how to build their strength, and how to enhance their life, through a feeling of unity with all life.

Teaching yoga, to others, is a form of service, and while it may seem like a fun job, it is a very serious and focused career as well. Many people, who want to become yoga instructors, often wonder how long training takes in order to become a certified instructor. The answer varies - depending on your level of commitment to learn. Outlined below is the general criteria needed to become certified.

Where to Begin Yoga Instructor Training

The first step in becoming a certified yoga instructor is to have practiced yoga yourself for at least several years. You must have a basic understanding of the fundamentals surrounding yoga including:

* Physical and individual growth

* Basic understanding of anatomy

* Focus on alignment when performing specific yoga positions

* Practicing proper technique.

Levels of Certification

There are two widely recognized levels of yoga certification:

The first is a 200-hour certification, which is something all prospective instructors should complete. This is the minimum amount of time it takes for you to earn certification. There is a slim chance that any facility will hire you without at least the 200-hour certification.

For those who are ambitious and career-oriented, the 500-hour certification is the road for you. More often than not, teachers, who have completed the 200-hour certification, will continue their studies. The 500-hour certification is also very important if you aspire to open your own yoga facility some day.

Once you have completed your training and earned your certification, you have gained the right to place the initials CYT (Certified Yoga Teacher) after your name, to signify your certification. This really helps with credibility in the yoga community at large.

How Long Will Yoga Certification Take

Training may take place at a physical location, while other programs offer training courses that are taken in the privacy of your own home. You move through home study yoga teacher programs at your own pace. You will also benefit by working hands-on with yoga friends or a local certified instructor, which can be done in combination with home coursework.

The average time to complete a 200-hour course is between three to five months. Completing the 500-hour course level may take from six months to a year for successful completion. Again, it all depends on your level of commitment and how fast you want to get the training done.

© 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

Comprehensive Yoga Teacher Training Courses

A comprehensive Yoga teacher training program will cover far more than just Yoga poses. A comprehensive program will definitely cover the philosophical tenets underlying all of the Yoga practices. It will also clarify the physical, emotional and spiritual benefits of a regular Yoga practice.

Additionally, a thorough Yoga teacher training program will have some instructional modules focused on working with special populations, such as at-risk teenagers and cancer patients. A comprehensive Yoga teacher training program will also cover the subtleties and nuances of teaching Yoga.

The philosophical tenets that underlie Yogic practices are based on ancient Vedic teachings from India. The Vedas, and the scriptural texts that arose from the Vedas, form a great body of knowledge about the science and embodiment of Yoga.

According to Pantanjali, there are eight different main limbs of Yoga practice, including meditation, asanas, self-inquiry and pranayama. Understanding the philosophy on which Yoga is founded is critical to the knowledge base of a Yoga teacher trainee. This knowledge will give an intern a firm and thorough understanding of the depth and history of Yoga practices, as well as enumerating the many benefits of a regular Yoga practice.

The more in-depth Yoga instructor training programs will also contain several instructional modules on how to work with different types of students who have a variety of health profiles. These populations range from seniors to children. These are only some of the groups with whom Yoga teachers are working.

There is a rising recognition of the many benefits of Yoga amongst the military, educational, prison, respite, and hospital systems. Many individuals in these settings benefit greatly from Yoga's profoundly mental, emotional, and physical affects. This specialized niche also opens up many new opportunities for Yoga teachers to offer Yoga instruction to under-served populations.

An aspiring Yoga instructor who enrolls in a comprehensive training program will also learn about the physical nuances of gearing his or her class to the needs of students in the class. Designing an appropriate asana sequence is a critical skill to teaching an approachable, yet challenging class.

From day to day, the students who come to participate in your class will change. A great training program will offer you suggestions on how to tailor a Yoga practice to match the ability and energy level of your students on any given day. This is one of the many finer points of teaching Yoga that will be covered by an in-depth Yoga teacher training program.

? 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: aurawellnesscenter.com aurawellnesscenter.com/

Choosing A Yoga School

Yoga is such a familiar term everybody seems to be at home with it. Even those who have not tried it seem so familiar with it because of its good reputation. The health benefits of this exercise are, of course, undeniable. Countless people have proven to themselves how yoga improves their stamina, strength, flexibility and balance. Neither can anyone argue about its effects on a person's psychological well-being. It is known to relieve stress and to allow one to feel more at peace with himself. Indeed, this exercise offers a total package of physical, mental and spiritual health to those who are devoted to it.

If you're only beginning to explore the idea of doing yoga, you can start by getting acquainted with its different branches, the most popular of which include Hatha, Juana, Raja, Bhaki, and Karma. Each one of these follows a different style and can be effectively practiced by people depending on a variety of factors such as their individual's physical health condition and even their personality. You can learn more about these branches through research or you can come to a formal yoga school so you can be advised accordingly by an instructor as to which branch of the discipline is best for you. The instructor will know what to recommend, depending on your current state of health and the risks of injury.

Finding a yoga school is not going to be difficult as you can easily find good options online or you can also ask friends, relatives or colleagues. It's always wise to list down at least three choices of yours and visit these gyms so you can take a look and make comparisons. A very important thing to look into is ventilation. You have to be able to breathe healthy air because you will be relying a lot on deep breaths as you go through the routines. You should also find a place where there will be the least, if any, distractions. The good news is, most gyms offer one or two free classes which you can use to personally experience how they teach and do things. These free classes can also be a very important basis for your comparisons as you choose which gym is the best for you. A gym that offers you a kit before you start can also be a good one. This kit will usually consist of things you'll need to do the moves, such as a mat and yoga blocks.

Most importantly, you should be able to find a gym where you can establish good rapport with your instructor. It is important that you are comfortable with your instructor because, as a beginner, you will be needing more help than anyone who's been taking the class for a long time. That means, unless you're at ease with the person teaching you, your yoga experience may not be as productive as you expect it to be.

Find a SchoolYogaInstitute.com yoga training center that you are most comfortable in and confident about, whether you are a beginner or an old-timer seeking a newer approach to the discipline. An instructor must have the necessary SchoolYogaInstitute.com yoga certification for you to be assured that you are getting the right instructions and practicing yoga the right way.