Vinyasa Yoga Alliance|Yoga Teacher Training|Yoga Instructor Training: 2013-10-20

Saturday, October 26, 2013

How is Your Back Pain? Part 3

Learning what it feels like to relax your mind and your muscles will help you to recognize when you are becoming overly tight in other situations and will help you prevent injury; to notice when a muscle is too tight for good performance. This calms and unifies the body and mind to maintain energy balance, while it massages and exercises the joints and internal organs. As mentioned earlier, reiki is an ancient form of natural, energy-based healing involving the laying on of hands by the practitioner, which promotes a deep sense of relaxation and helps the client access their abilities to promote their own healing in body, mind and spirit.

Yoga has been a mode of exercise that has been in use for ages, and believes in the union of the spirit, body, and mind to create peace within the self, through the practicing of asanas and other meditative exercises. If therefore that yoga, by keeping your body healthy and in shape reduces the possibility of your getting back trouble, and prevents other ailments, then yoga is well worth the effort with the results gained. You will feel younger and stronger, helping you to lead a greater and more fulfilling life. Thus it can be said that practicing yoga is not only healthy for the body but for the mind as well.

Exercise

For acute back pain (sciatica) keep the body moving and encourage long exhalation that stretches the sciatic nerve by extension exercises. Of all the exercises available in the market place, one of the most popular choices of gentle exercises is yoga. This form of exercise also works to improve muscle strength and posture, as well as promoting overall alignment. However, those practicing yoga, hold the belief that by using these techniques and dealing with the back pain through exercises, you can help decrease the amount of time needed for recovery. There are various levels of difficulty, but the student should always be physically comfortable, while performing the exercise. As you exercise, you are stretching some muscles and loosening others.

You can learn to use your breath to support stretching and strengthening exercises. Your body begins to heal and rebalance itself with these targeted exercises combined with conscious breathing.

Neutral spinal curves can change for the better with exercise and training; and sometimes for the worse with injury, aging, poor posture habits or a disease. If yoga is properly taught and properly adapted for every individual, then clearly it's a blend of relaxation and physical exercise that can improve pulmonary function, muscular endurance, and strength.

Glen Wood - The Yoga Teacher. Glen is a yoga expert who loves to teach you how to lose your neck, shoulder or back pain with yoga. He is dedicated to unlocking the Real Secrets of Back, Neck and Shoulder Pain.

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

Yoga Is the Best Acne Treatment for Keeping Acne Always

Practice weight training and weight lifting actually make acne worse. Unfortunately, it is well know fact of life among bodybuilder weight lifters, regardless of gender, that this type of exercise make the body much more susceptible to acne breakouts. The reason is simple, weight lifting and weight training increases levels of male hormones, such as testosterone.

Cardiovascular aerobic exercises and weight training or weight lifting offer many important benefits to the body, but none of these types of exercises increase flexibility. This is important because as we age our flexibility decrease dramatically. If you doubt this, just spend a few moments watching a child or teenager play, dance, participate in sports, and so on. You'll notice their ease of motion, quickness of response, physical fluidity.

Stress is a proven precipitator of acne at any age. Young people are able to bounce back from the effects of cortisol, a stress hormone, within a matter of hours. On the other hand, when the release of cortisol is triggered in adult, it can circulate through their system for the days, exacerbating acne flare ups. It is sad but true acne often rears its ugly head at the most inopportune times.

Ask anyone who has had acne, and he or she will confirm that it has an uncanny knack of flaring up just in time for that special event such as a first time, important job interview, or wedding. This happens far too frequently to be chalked up to bad luck or coincidence. Believe it or not, this it actually good news. It means that instead of being a random occurrence, there is an identifiable physiological cause acne flare ups is stress.

Benefits of yoga are unparalleled. Yoga is unique in that it addresses the entire person. It exercises and tones the body, it energizes and soothes the mind and it helps the practitioner to achieve a deeply meditative state. Because acne is aggravated by stress, meditation or some form of effective relaxation is necessary to lower stress levels.

Yoga provides just that, it is a superior form of meditation. But yoga is not a passive meditation. A twenty minute yoga session will leave completely relaxed, physically invigorated, and enjoying a strong sense of well being. It is the perfect exercise for people who lead busy, stress filled lives who want to look and feel their best.

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Develop Superior Balance

Any type of skating for instance, figure, roller, hockey, or speed skating has one thing in common. That is balance. There are several ways to improve your balance. Work on strengthening your core daily. Everything starts and ends there. Use the BOSU ball and whatever else you can find to make your core as strong as can be. You'll find that your balance will be a lot better.

With simple exercises such as crunches, would help target your abs. You can target your core, by doing the plank or the bridge exercise. This is done by supporting your body on your arms with a low center of gravity for as long as your body can sustain, it will help build your abdominal muscles. The most important aspect of balance is to have a strong core.

Work to develop superior balance by doing the following:

1) Improve your core strength. The absolute best way to improve your core strength is Pilates. You can generally find Pilates classes at your local gym, or through electronic methods in the privacy of your home, at any time, whenever you want; or you can higher a private coach. Another way you can improve core strength, is to do lots of crunches. As many as you can do in a day. Make sure to also work opposing muscles groups as to not aggravate your back in the process.

2) Ankles' response to stimuli Another way is to improve your ankle's response to stimuli. In bare/sock feet, stand on one foot. At first, keep your foot raised beside your leg and your arms out. Feel your ankle adjusting to your balance. Try to hold this position for at least three minutes or more if you can. Then, put your arms down. You can also move your raised foot either in front or behind you. For the toughest exercise of this sort, close your eyes; the idea is to allow your body to adjust to minute changes in your balance which strengthens the ankle. Walking one foot in front of the other on a straight line, or using a balance ball as you sit on the floor with one leg on the floor and the other leg stretched out on top of a ball as you contract your abdominal muscles will improve your balance as well. Learning to balance will not be a quick fix. It will take time, dedication, and patience. You may also consider yoga and/or a personal trainers.

Yoga and ballet, will not only improve your balance, it helps to improve your posture as well as help with you to become graceful. For a competitive skater, adding daily stretching for about one to 1and a half hours really helps, consistency is the key. Don't stretch too vigorously at first.

Try the following exercises to improve your balance as well as flexibility:

Touch your toes while standing,

Reach for your toes while sitting,

Straddle stretch: legs are split sideways, and you stretch for each leg one at a time,

Work out using the treadmill, do sit ups, push ups, jumping jacks, jump rope regularly.

When you first learn to figure skate, it is hard but as you get more balanced it gets easier. Most skaters have a 'strong' and a 'weak' side to their skating. It takes practice and hard work to balance, make each side equally strong by continuously practice on both sides. Be sure to keep your knees bent and your arms at waist height and out from your body for balance.

Many times new skaters bend one knee deeply but stiffen the other leg. Use good posture, arch your back, and extend the free leg behind you after you push. Start by doing lots and lots of relieves to build up your leg muscles. With stronger leg/calf muscles, come stronger ankles as this is where most of your strength and balance will come. Remember to practice balance on each foot. Do not neglect or favor one side. When you go on your toes, focus your weight to your big toes, lean forward about an inch until you feel balanced, find a spot on the wall to stare at, and keep your abdominal muscles as tight as you can. Stretching: It is important to stretch your quads and hip flexor; stand up straight, bend your legs parallel to your butt, hold quad stretch and lean slightly forward.

For your hamstrings sit on the ground with your legs straight, and try to touch your toes.

Leg abductors: Lay on an edge of the bed, couch, etc., with your butt facing the edge, shift top leg back slightly and have someone steady your hips and gently push down on your top leg. The area around your knee should feel the stretch in your hip and outer leg.

Calf stretch: Tibialis anterior stretches (shin): Point your toe on the floor, and stretch forward.

Additional exercises you can try are: Squats, lunges; hold dumbbells out in T formation, forcing your legs to balance side-to-side, as well as forward. Dead lifts would also be very useful with weighted crunches, and oblique crunches on both sides of the abdominal, as well as roman chair, and leg lifts for lower abdominal.

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Golf Fitness Books That Will Help You Improve Your Game

As the new year is upon us, many golfers are trying to find golf fitness books that will help them improve their game as well as their overall health. Many golfers have questions about what should a they be looking for in their golf fitness book. After you go to your doctor and get approval to begin a golf fitness program, you should find a book that has different levels of difficulty, specific golf strength exercises, golf specific flexibility exercises as well as golf nutrition.

Katherine Roberts

Katherine Roberts is the founder and host of the

"Yoga For Golfers" program on the Golf Channel. In her book "Yoga For Golfers", Roberts offers her unique educational methods in this groundbreaking book by providing instruction to the millions of golfers. These golfers include many top touring professionals. In recent years, many touring professionals have turned to the art of yoga to improve their game. Based on 20 years of expertise, Katherine Roberts connects the mind and body to create a powerful fitness regimen. This book covers the following: yoga postures specifically selected for a golfer's needs; proper breathing techniques; mind-relaxation methods; injury-reducing stretches; and visualization tools for success on and off the course.

Kelly Blackburn

With the book "Exercises for Elite Golf Performance", you can train like the pros to improve your golf game. Kelly Blackburn is a fitness consultant and personal trainer to PGA TOUR professionals, as well as the fitness contributor for pgatour.com, the official website for the PGA TOUR. In "Exercises for Elite Golf Performance"' she provides her trend setting strength and flexibility system, the "Elite Golf Performance Program." This system has helped the pros drop strokes from their scores, and it can do the same for you no matter your handicap! Blackburn includes 138 illustrated exercises so you can easily see how each is performed and make sure you are always using proper technique. First, you will use her "Fitness Analyzer" to pinpoint your current fitness level. Then, you will begin one of the three levels of strength programs, so you can benefit from this program right away no matter what shape you are in now.

Vijay Vad

Many recreational and professional golfers suffer from some form of lower back pain. Conventional wisdom suggests that the violent, twisting nature of the golf swing, which puts undue stress on the spine, is the sole culprit. But research conducted by sports-medicine specialist Vijay Vad, M.D., with PGA Tour pros, recently published in the prestigious American Journal of Sports Medicine, reveals that the swing is only one of several factors. Applying Dr. Vad's winning combination of mind/body wisdom and medical expertise to the game of golf, "Golf Rx" shares his cutting-edge findings and addresses various topics that will improve your golf game.

Edward Jackowski

"Fit To A Tee" is an easy-to-follow, fully illustrated book plus exercise DVD featuring fitness pro instructors, you will gain power, increase your range of motion, and hit it farther, shot after shot. Here are the secrets of proper conditioning and how it carries over to your game, and advice on how to stay focused mentally and physically throughout the entire round. "Fit To A Tee" is for all ages and ability levels, from weekend warriors to touring professionals.

Max Johnson of VGS Golf & Country Club Supplies Learn more about virtualgolfswing.com/golf-fitness-books-that-will-help-you-improve-your-game-a-357.html Golf Training Books. Shop for the right virtualgolfswing.com/golf-books-golf-fitness-books-c-128_72.html Golf Fitness Books for you.

4 Stages of a Proper Workout Session

4 important steps in a proper workout.

Step One: Start with a warm up.

Warm-up is not stretching, as what we have been taught in schools. Start with light cardio work to warm up those muscles. Take about 5 to 10 min of lighter workout at the bike or treadmill.

When you stretch when your muscles are cold, you may end up spraining it.

After the warm up cardio, you may stretch if you wish.

Step Two: Actual Workout

You may now start with more intensive cardio workout. You should not do intensive cardio for more than an hour as it will deplete the critical glycogen storage in your muscles. After cardio, you may perform a bit of weight training.

Step Three: Cool-down- (light cardio)

When you do intensive cardio or weight lifting, lactic acid may accumulate in your muscles. The only way to get rid of it from your muscles- is by movement & circulation- so, just like your warm-up, you do light cardio for 5 to 10 minutes.

Step Four- Stretching.

Experience sore muscles or stiffness after your workout? Or having to endure sore muscles for few days after workout? I strongly recommend that you incorporate stretching in your post workout. Do not underestimate the power of stretching. Incorporate stretching after your workout and you will feel great- you'll walk easier and it will lessen your muscle sprain or injury. I speak from my personal experience- this really works. For a good cool down, spend about at least 10 minutes.

Start with some leg and hamstring stretches. Do some sun salutation, triangle post, spinal twist, followed by waist and arms stretch. Or else, you can skip Step Three and Four and replace it with yoga/ Pilates class. Warmed muscles work extremely well with yoga and Pilates- you will find yourself sweating like you have never been before.

Yin Teing writes from the heart and enjoys sharing her knowledge and learnings with others. For more of her writings, you can visit her blog at teingdesign.blogspot.com teingdesign.blogspot.com/

How to Choose a Yoga Instructor

Things to Look for When Choosing a Yoga Instructor

We have all heard about the great health benefits that a regular Yoga practice offers, but if not done with correct posture and alignment that same Yoga practice can offer pain and even injury. For this reason, it is very important to find a good Yoga Studio where you can practice with a well trained and knowledgeable Yoga instructor. One that is not only well trained and knowledgeable about the philosophy and history of Yoga, but one that is also knowledgeable about the anatomy of the human body and the issue that you may be having with in your own body. Below are a few guidelines to help insure that you have found the right instructor for you:

1) Does the instructor have any background in group fitness, personal training, anatomy, etc.?

Although this should not be your determining factor, some of the best Yoga instructors out there came from a long Yoga practice as a student and may have absolutely no experience teaching any thing other than Yoga. If this is the case, once they decided to become a Yoga instructor, they should have at least demonstrated their desire to keep their students safe by taking some training courses in anatomy and alignment. Someone with a background in fitness, on the other hand, will have already taken and have a knowledge of exercise science, exercise physiology, human anatomy and kinesiology.

2) How long did the instructor practice Yoga as a student before deciding to become an instructor?

As mentioned above, some of the best Yoga instructors began as students. An instructor that did not practice Yoga at all before beginning a journey towards teaching Yoga is a sure sign of a group exercise instructor who just wants to teach because the gym is now offering Yoga and the more classes they can teach the better!

3) Does the instructor still practice Yoga, other than their time they spend teaching classes?

An instructor that uses their time teaching as their practice or workout, is an instructor that cares more about getting paid to workout than about the safety and well being of their students. The classes we teach as instructors should have nothing to do with us and total focus and care placed on making the students safe to promote healing and wellbeing within their bodies.

4) How long has the instructor been teaching Yoga?

With experience comes knowledge! Teaching Yoga is very different than teaching group fitness. There should be a place of calm within the instructor. The instructor should also be able to lead a class of differing physical fitness levels and be able to offer every student a safe challenge, with modifications for the fitness levels without hesitation.

5) What type of Yoga teacher training programs have you taken?

This will ensure that the instructor has class room training, hands on training and in some cases, practice teaching and community service hours. Teacher trainings teach Yoga history and philosophy, as well as proper alignment for poses.

6) Is the instructor a Registered Yoga Teacher with Yoga Alliance?

Yoga Alliance is the governing board of trained Yoga teachers. If they have obtained a RYT 200 designation, this means that they have taken at least 200 hours of class room training. If they have an E in front of that RYT it means that they have at least 2 years experience teaching Yoga. Continuing education is required by Yoga Alliance to maintain these designations, so you should check to make sure they are current.

7) Finally, how does this instructor make you feel?

As mentioned above, teaching a class should have absolutely nothing to do with the instructor and everything to do with the students. So, if you feel like you spend a large portion of the class time looking at the beautiful poses that your instructor can do yet very few students can do. If you leave every class feeling like you have made no progress, beating yourself up about all of the poses that you struggled with instead of leaving with a sense of accomplishment celebrating the poses that you felt stronger in, or if you feel like the instructor is always focusing on adjusting your miss-alignments and never offers any feed back on your individual progress - you may have the wrong instructor.

There should be no sense of competition or judgment allowed, of others or oneself. Each student should be encouraged to shut the world out, spend time focusing purely on yourself, listening to your own body and making modifications when needed to promote peace, calm, healing and wellbeing. Every Body is different and unique so Every Bodies poses will look different. Meaning, there is no perfect pose. There are no advanced poses. Poses done without being in the present moment with Mind/Body and Breath is beginner Yoga - no matter how difficult the pose. Poses done in the present moment with relaxed resilience and breath is advanced Yoga - no matter how simply the pose.

Each time, come onto your mat without any expectations, and your body just might surprise you!?

The author, Barbara Nobles, owner of Body-Benefits.com Body-Benefits.com in Jackson, Mississippi, has been practicing and teaching yoga classes for 10 years.

She opened Body Benefits, Spinning and Yoga Studio in 2003 after many years working in the fitness industry at Health Clubs along the east coast. Having a strong desire to design programs that give her clients what they need to be successful and growing tired of being limited by the Club management, Body Benefits emerged.

She is a Yoga-Fit Senior Master Trainer and can be contacted at BlogThis!Share to X Share to Facebook Share to Pinterest

Friday, October 25, 2013

What to Look for When Hiring a Yoga Teacher (Part 2)

Safety is a number one priority. Yoga teachers, who take risks with their students, put your business at risk. The Yoga teacher, who physically abuses, his or her students, is not in the right profession.

Compassion is more than diplomacy and popularity, but these are a big help. When a Yoga teacher has compassion, the class is motivated to come back to the next Yoga class. This is a "win-win" situation for any facility, which employs compassionate Yoga instructors.

Communication is more than good cueing skills. Students learn primarily by seeing, listening, and feeling. One of these senses will be more dominant than the rest. A competent Yoga teacher will be able to reach all of these types of students.

Cueing is a skill refined by describing specifically how the body moves from one posture to the next. This is the hardest communication skill for most Yoga teachers to master.

Assisting is another communication skill, but must be applied gently, and with knowledge of alignment. Yoga teachers should ask for permission before making an assist. Otherwise, this can lead to misunderstandings. Assisting is great, but should not take over the entire class.

Demonstrating is very important. Some Yoga instructors like to walk around and cue. This is fine for part of the class, but what about the Yoga student who learns visually? This student is looking around at the Yoga teacher and everyone else.

Knowledge of alignment is not hard to learn, but some teachers get carried away with "their own demonstration" and forget about everyone in the room. If a Yoga student is showing poor posture, it should be corrected.

Listening does not seem like a "big deal," but what about the Yoga teacher who doesn't listen to his or her students? For example: A student has a problem in the L-5 area and the Yoga teacher decides to push the lower back a little. This could also be a lack of compassion, but some Yoga teachers do not listen to their students at all.

Modifications for beginners, older students, or those who have limited range of motion, due to skeletal compression are very important. The Yoga teacher, who makes no allowance for these conditions, also puts your facility at risk. Therefore, all Yoga teachers should know how to use props and have a good grasp of body mechanics.

Lack of teacher ethics can put you out of business. We are all aware of the consequences of harassment suits, so we do not have to go too deeply on this one. The best Yoga teachers treat everyone fair and equally. Discrimination of any kind is wrong and very costly.

Continuing education is important in any field, and Yoga is no different. Yoga teachers should stay current in their knowledge of safety, modifications, anatomy, physiology, and kinesiology. They should also learn how to keep Yoga classes interesting with fresh ideas. In turn, this keeps members coming back for more.

Therefore, the best selection is a Yoga teacher with a balance of all these factors. The one dimensional Yoga teacher is not an optimum fit for any organization. Within this current climate of liability suits, safety is the most important factor of all.

Lastly, ask each Yoga candidate do an audition, and do not hire him or her until you have been part of the Yoga class. Always remember, "Seeing is believing" and "talk is cheap."

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

Physical Fitness With Yoga

Physical fitness is an extremely important factor in leading a happy and healthy life, and it can be achieved by a number of different exercise regimes. One of the routines that prove to be beneficial in achieving goals of physical fitness is yoga. Yoga is a practice of the mind and body with its roots deeply implanted in the ancient Hindu culture. Initially yoga was practiced mainly for meditative purposes but it also provided strength and flexibility to the body while relaxing the mind as well. With the advent of yoga in the western world, it was transformed into a more physically active exercise plan and minimized focus on the meditativel side. Although people practice yoga for both purposes, many opt to follow it purely on a physical fitness basis.

There are various types of yoga that are suitable for acquiring a well toned and healthy body. Most of these modern categories fall under the Hatha yoga, which is commonly referred to yoga in the western countries. Hatha has many different variations and the most popular ones for fitness purposes are:

Bikram
Ashtanga
Iyengar

Bikram yoga, which was introduced by Bikram Choudhury, is an excellent yoga method which is performed in a room with temperatures up to 105 degree Fahrenheit. This is a fast paced exercise program and the high temperature is very effective in burning excess fat and providing extra flexibility to all body joints and muscles. These sessions are very effective in improving your physical state as it leads the yogi through a series of 26 postures that stimulate and galvanize the whole body.

Ashtanga is another extremely popular form of yoga to achieve physical fitness, which was introduced by Guru Pattabhi Jois. It involves a combination of asanas and pranayamas that utilize various body parts to provide a lot of cardiovascular benefits. These poses and breathing techniques collectively let the body reach its maximum levels of physical health and well being.

Iyengar was founded by BKS Iyengar and is a variation of the Ashtanga yoga. It uses the aid of props such as cushions, belts and blocks to perform the different postures in order to accomplish greater balancing and strengthening from each session. It also places great emphasis on achieving proper body alignment for best results from a class. Iyengar modules offer one on one teacher student interaction in order for the yogi to gain the strength that helps to develop a robust and fit body.

Modern day workout systems such as Aerobics, Pilates and Weight training present a tough routine for the body to attain physical fitness, but session leave you drained and tired. Many people believe that they are gaining a healthy and in shape body from these lessons, but at times they overexert the body and propels it into recession. In comparison, yoga when practiced properly replenishes the body along with creating a balance between the body, mind and soul and creating harmony among them. This leaves the yogi with a feeling of peace and energy, while gaining immensely from the physical aspect of the workout.

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"Powerful Yoga for Real People"

Yoga in Practice: In Search of the Perfect Yoga - Part 1

What is the perfect Yoga? Is it hot Yoga, based on correct alignment; Vinyasa Yoga, only to be performed with props; or do props take something away from Yoga practice? What about Yoga styles which are not from the Hatha Yoga tree? So - what exactly is the right Yoga for you?

Below, I will cover some of the statements I have heard over the years. Some of these statements are straight from the ego, self righteous, and a bit intolerant of other styles of Yoga. Please don't be offended, and please try to understand - we are not all the same.

"Yoga should be hot; otherwise you're getting nothing out of it."

Interesting - I heard Bikram make similar claims on the television show, "60 minutes." I am in admiration of Bikram, and his wife, Rajashree. They have trained many good Yoga teachers, Yogis, and Yoginis.

However, there are many Yoga practitioners who practice at moderate temperatures and receive fantastic health benefits from their daily practice. When people make statements such as: "Yoga should be hot; otherwise you're getting nothing out of it." They scare off those potential Yoga practitioners who believe them.

This could be a person who would have improved their life through the practice of Yoga. Let's stop the "my way or the highway" mentality. If you truly care about people, tell them the whole truth and give them options. If I can't please someone with the Restorative and Vinyasa styles in our wellness center, I will find someone who can meet my student's expectations of Yoga.

Lastly, I do personally like the heat. However, in New England, I know many people who don't. Even at moderate temperatures, many students get quite warm in a Vinyasa class.

"If your alignment is not perfect, why bother to practice Yoga?"

Without a doubt, alignment is very important, but some of us really need to use props to find the best alignment for our bodies. Yoga teachers need to encourage all of their students to practice more often and accept some limitations that come with each body.

Yoga teachers should be careful not to discourage those students who have limited range of motion. Again, props can be used by any Yoga practitioners, and with the careful guidance of a compassionate Yoga teacher, progress is made.

One last note on this point: No two bodies are alike, so let's be more understanding of ourselves and those around us. This applies to Yoga and life.

Back Care in the Workplace; 7 Steps to Reduce the Risk of Long-Term Back Problems

Bad posture will make your bum saggy! It's true, and now I have your attention, we can get down to business. Modern working practice encourages bad posture, leading to musculoskeletal problems (pain, injury or tightness of the muscles and joints), and slack tummies and buttocks. Think of a typical day in the life of an office worker; a seated journey to work in car, bus or train, a day seated; shoulders rounded, peering at a computer screen, followed by a journey home, and a night slumped on the sofa. Even if only some of this applies to you, you need to focus on your posture now! Continual bad posture affects your health, appearance and performance.

'Computer posture' encourages rounding of the shoulders, shortening of the chest muscles, lengthening of the buttock muscles from sitting (hence the floppy appearance), and shortening of the front hip muscles for the same reason. Ham strings (back of the thigh) also become tight and in addition, prolonged sitting and slumping weakens our core stability muscles; the muscles of the torso which are responsible for holding us up straight, pulling our tummy in, and more importantly keeping our spine in healthy alignment, avoiding back problems. Each year in the UK 119 Million working days are lost to back pain alone, with the problem growing every day.

Here are seven simple steps which you can take to improve your posture, appearance, and reduce the risk of long-term back problems;

1. Keep good posture when sitting and standing; pull your tummy button in towards your back bone, lift shoulders, roll them back and down, but keep them relaxed. Keep your chin level and your neck in line with the spine. Imagine that you are being drawn up towards the ceiling by a thread attached to the crown of your head. Place a note on your monitor reminding you to work on that posture. Alter chair height, monitor height, and neck/arm rests so that you can maintain this posture.

2. Stay as active as possible; walk or cycle to work, and participate in varied exercise throughout the week. Staying strong and mobile helps prevent injuries, and activity encourages a healthy weight. Excess weight will put added strain through bones and joints.

3. Move around every 20 minutes; staying mobile will prevent muscle and joint stiffness. Go for a walk during breaks to mobilize joints and revitalize. Even taking a couple of minutes to stretch at your desk will help.

4. If you carry a lap-top, briefcase or bag, regularly swap from one shoulder to the other to prevent muscle imbalance.

5. Drink more water; staying hydrated maintains the health of the intervertibral disks in the spine which are filled with fluid (these are the ones you 'slip'- ouch!).

6. Stay flexible; learn about stretching, there are plenty of books and DVDs available. Concentrate on stretching key postural muscles; chest, front of shoulders, back of thighs (hamstrings) and front of the hips (hip-flexors).

7. Try a Yoga or Pilates class, these will include good postural practice along with flexibility, and core stability, to strengthen the muscles supporting the spine and pulling the tummy in.

Vikki Scovell BA(hons) PG DIP is a YMCA Qualified Personal Trainer, Fitness Coach and Nutrition Adviser also running successful Community Exercise classes. Vikki teaches Fitness Yoga and Fitness Pilates, and is a consultant in Healthy Eating and Exercise initiatives to schools in the independent sector. To sign up to her regular newsletter, or for enquiries email BlogThis!Share to X Share to Facebook Share to Pinterest

Starting a Running Exercise Program

Introduction

Running is a great form of exercise and it's an awesome calorie-burner. Incorporating running into well-rounded, sustained fitness program requires careful planning and patience. I liken it to building a house - it's always best to start with a sound foundation. Whether you're planning on participating in organized races or just running for health and fitness, I'd like to share a few thoughts on general conditioning that might be helpful as you adopt a new healthy lifestyle.

First Things First

Your exercise program has the best chance of succeeding if you start with a clear understanding of your current health and fitness status.

It's always best to start any new exercise program with a visit to your doctor for a thorough physical and check-up. Let your physician know about your decision to include running in your fitness program and then discuss and listen attentively to any recommendations from your medical professional.

Be honest with yourself regarding your current level of fitness and activity. Start conservatively and know this endeavor is all about patience and staying with a gradual, well-planned program.

Treat Your Feet Well

Once you get the "all-clear" from your doctor, your first order of business should be paying a visit to your local running specialty store. If you have an old pair of running or gym shoes, take them with you. Those old shoes will provide the running store staff with information regarding your unique gait cycle and wear pattern. The most critical phase of any running or exercise program is the first 90-days and investing in quality footwear will help you avoid injuries during those critical early weeks of training.

Fuel In Your Tank

Healthy eating choices and proper nutrition habits are vitally important to a successful exercise program. Your food consumption should match your exercise activity. Think of your new, healthier body as an automobile with a gas tank. You'll need gas in your tank when exercising - the more you exercise, the more fuel you'll need. Starvation diets are rarely sustainable and the key to maintaining a long-term healthy body weight is to combine consistent daily exercise with a healthy diet. The topic of nutrition and its relation to exercise is a complex one and I highly recommend buying "Nancy Clark's Sports Nutrition Guidebook" (4th edition published by Human Kinetics). Ms. Clark does an outstanding job explaining why proper nutrition is important and she provides some really good, doable meal suggestions for busy people on the go.

The Importance of Time

If you've been out of the exercise loop for years, you'll have to find the precious time to exercise. Most of us lead busy lives, including important commitments to our families and careers. Starting a new exercise program will likely mean re-allocating your time and priorities. It's been my life experience that daily exercise has made me a more productive worker and a more pleasant person to be around. It will be important for you to have the support of your family, friends, and co-workers as you rediscover a healthy life balance. Can you give up a couple of hours of television each day or maybe wake-up 45 minutes earlier four times each week?

Putting Together a New Exercise Program

A well-rounded fitness program consists of four important fitness components: aerobic fitness, muscular fitness, body composition, and flexibility.

Finding your own unique balance of these fitness components is the key to maintaining a healthy lifestyle. Too much running can be a negative thing (overuse injuries) and the same can be said with just strength training. To maintain important orthopedic health, one needs to incorporate some strength and flexibility training in your weekly fitness routine.

Aerobic Fitness

If you're an aspiring runner, maybe your goal is to one day complete a 10K race or perhaps even a 26.2 mile marathon. Those goals might seem near impossible as you start your program, but you'll be amazed what you can achieve through consistent, disciplined training.

Easy-does-it the first few weeks. If you've been inactive for quite sometime, allow time for your muscles and connective tissue to adjust to the new activity. You might experience some moderate soreness, but this will subside as you continue to exercise on a consistent basis. Allow yourself a 48-hour recovery period between walk/run workouts. Blending running with walking is a smart approach when starting a new exercise program.

Always begin each and every workout with a gentle warm-up and finish your session with a gentle cool-down. I prefer exercise-specific stretching, which means I start my run at a very slow, easy pace, allowing my muscles and connective tissues to warm-up for more vigorous activity ahead. More on stretching a bit later.

Please note that aerobic fitness activities include various types of exercise - swimming, cycling, rowing, etc. I strongly encourage runners to include several different types of aerobic exercise in your healthy lifestyle program. This is what is referred to as "cross-training" and it makes great sense, both as an injury prevention strategy and as a way to continually challenge your body with different types of exercise.

Muscular Fitness

An easy two-to-three times a week strength-training program can be a runner's best friend. When we spend a good deal of time on one particular form of endurance exercise (i.e., running or walking) we tend to over-develop some muscles and under-develop others. A basic toe-to-head strength-training program can help maintain a healthy balance of muscular strength. This in turn makes us more resistant to muscular or connective tissue overuse injuries. Try to find some time in your exercise program for a couple of strength training sessions each week. It will be time well spent.

Body Composition

Simply put, body composition refers to the ratio of the body's fat tissue to its lean muscle tissue. We all need to maintain a healthy body weight and if you consume a low-fat, healthy diet and follow smart portion control, you'll notice a welcomed change in your body composition. Aerobic exercise burns the most calories, but recent research indicates that strength training might also contribute to an improved, healthy body composition.

Many of us are interested in losing weight, but the your long range goal should be to maintain a healthy body composition, i.e., low body fat, more lean tissue. As mentioned earlier, nutrition and training for an endurance event require careful planning and consideration. A great place to start educating yourself about healthy eating choices is by reading "Nancy Clark's Sports Nutrition Guidebook" (4th Edition published by Human Kinetics).

Flexibility

If we're running and exercising, that means our muscles and joints need a certain degree of flexibility and range of motion. Improving your flexibility means you'll put less strain on your muscles and connective tissue, as well as reduce the likelihood of incurring an overuse injury.

The current general consensus among fitness experts is that flexibility exercises are best performed immediately after an exercise session when your muscles and joints are warm and pliant. Begin all of your exercise sessions with a few minutes of gentle, "exercise-specific stretching". I start off each and every run moving in a slow shuffle, gradually working my way up to a brisk running stride.

If you have the time, I highly recommend practicing yoga on a regular basis. I've been practicing yoga for over five years and my only regret is that I didn't start earlier. Yoga helps us maintain a healthy level of flexibility and the core strengthening benefits are amazing. We run from the core muscle groups so it only makes sense that yoga is a great supplemental exercise for runners.

Summary

You can do this! Taking a thoughtful, careful approach during the early stages of your exercise program is a great way to maximize your training benefits. It might seem a little slow at first, but you'll look back in a few months an be amazed at your progress.

Fred Klinge is the owner/operator of Symmetry Training Sytems, LLC, based in Covington, Louisiana. Fred is currently certified by the American College of Sports Medicine as a Health/Fitness Specialist and his personal training services utilize the most recent functional exercise training methods. Fred participated in the 1984 U.S. Olympic Marathon Trials in Buffalo, New York and has a personal best marathon time of 2:18.15. He also served as a running coach for the Little Rock Marathon Training Program from 2003 through 2005 and for the New Orleans Mardi Gras Marathon from 2007 - 2009. Fred has completed 29 marathons. symmetrytraining.com symmetrytraining.com

Thursday, October 24, 2013

Gentle Yoga - Anyone Can Practice Yoga

The term 'Gentle Yoga', is really self explanatory. It is not a 'brand" of yoga but rather a selection of simple and preparatory postures. It is slow paced, aimed at preparing or conditioning the body to perform more difficult Yoga postures. A Yogi's body must be supple and pliant to perform various Yoga postures. Gentle Yoga is a great way to achieve this without any possibility of injury for the new practitioner.

Like any yoga sequence, to practice Gentle Yoga, you need a small, airy and well ventilated space, and a yoga mat to spread on the ground. Through the practice of gentle yoga postures, your whole body will become flexible, circulation of blood will improve and memory power will also increase. It promotes harmony within your whole physical body. Each and every joint from the toe to the crown of your head is loosened to achieve complete flexibility of the body.

There are some who might say "Is it not sufficient to walk, run, play and move about as we do in our lifestyle? Is it necessary to give special attention to gentle yoga?" The truth is that the simple routines performed by us throughout the day is insufficient, because most people do not live an active and regulated life. A great example would be to simply observe a baby. Notice how flexible the child is through its constant movements of hand and legs. What does this indicate? Nature has placed in us what can be referred to as instincts. Through the simple movements of the baby's hand and legs, it is actually doing exercises that benefit the child in its normal growth:

It is conditioning and strengthening its muscles
It is developing the power of resistance
The respiratory system is well harnessed by taking in more oxygen
The nerve centers are trained to carry out their reflex action and impulses

You can systematically train yourself for better development and better strength over and above the ordinary practices which you get in the usual course of your life. Gentle Yoga gives benefits in many directions. For example:

It aids the fuller growth of bones and muscles
It promotes better immunity for the body to resist diseases, pains and sufferings
It adds more oxygen to the system and purifies the blood current and electrifies new energy
It keeps the body supple and slows down the aging process

Gentle Yoga routine is highly recommended if you have a pre-existing health condition such as back and neck pain, diabetes, gastric, blood pressure issues and even a heart condition. These conditions should not prevent you from the practice of Yoga.

Gentle Yoga is the perfect solution for you to reclaim your health and live the life that you have always wanted. As a yoga instructor, I know that when you feel good inside, it resonates on your outside too. Therefore, the correct and systematic practice of gentle Yoga will greatly assist you in keeping your body healthy and improve any existing health conditions. I recommend practicing these 8 Gentle Yoga postures. All these postures can be modified to suit you flexibility level. These postures or asanas are as follows:

Cat Stretch
Cobra Pose
The Locust Pose
Bow Pose
Gas Expelling Pose
Spinal Twist
The Forward Bend
The Three Warrior Pose

Practicing these asanas everyday will unravel immense health benefits and prevent diseases, not to mention a major reduction in your doctor's bill.

If you don't already know how to perform the asanas above, my book, Yoga for Anyone, gives detailed explanations and illustrations.

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.

Getting In Shape For Hiking

Hiking is meant to be an enjoyable outing in the great outdoors. A hiker doesn't necessarily need to develop a heavy workout schedule to get in top form, but he does need to be in reasonably good shape so he's enjoys the experience. Following a simple plan to shape up will improve overall health and happiness, plus it will come in handy when tackling our mountains.

Before embarking on any exercise routine or venturing outdoors, be sure to speak with your health care provider about your unique health considerations. Pay attention to your cardiac health and make sure your body can handle the rigors of exercise and mountain hiking. Increasing your activity is good for you in almost all cases, but make sure you speak with your doctor first.

To start, go for a walk. If you want to go hiking, start by taking daily walks. Increase the distance over time. Many hiking trails in Colorado are 5-15 miles long so build your mileage up to where you can handle the distance. If you live in a city, remember that your daily walks are most likely on level terrain at lower elevations. If you plan to hike 5 miles in mountainous terrain at high elevations, be able to walk 10 miles on flat ground at lower elevations. This isn't "absolutely required", but instead is a good strategy to build your capabilities and prepare for the adventure ahead. Nobody wants to take the time & trouble to go hiking only to find out the primary experience consisted of sucking wind and feeling awful.

Also, it would be a good idea to carry a backpack with the approximate weight of what you will carry outdoors. Carrying a backpack changes your posture and puts stress on different areas of your body. Be used to carrying a backpack and it will be second nature when you go on that hike.

A side note about starting an exercise routine. People often discover that starting a routine makes them feel worse in the short term. Their muscles hurt, they struggle, etc. This author has found that the first two weeks are the worst and the best strategy is to "grin and bear it". In about two weeks you will notice an improvement in both capability and how you feel overall. That improvement will provide motivation to keep going. Endure the first couple of weeks and the rest will take care of itself. Beyond the generalities, there are specific things you can do to improve your hiking ability. As noted above, be sure to talk with your health care provider before starting any exercise routine.

Start by stretching: Stretching adds muscle elasticity which in turn prevents injury. It also warms up your muscles, further reducing the chance of injury. A side note about stretching. A LOT of people have low back pain. If you do and your doctors tells you "nothing is damaged or broken", then the likely cause is poor flexibility. People are often surprised to learn that a common reason for low back pain is poor hip flexibility. This author had terrible low back pain which was cured through yoga. Don't underestimate the importance of flexibility to overall health and wellness.

Aerobic Capacity: Nothing raises aerobic capacity like jogging. A great side benefit is increased leg and back strength which you will need when tackling mountainous terrain. Cycling is also very good, but jogging is better. This author actually prefers cycling because the greater change of scenery provides more enjoyment and a richer experience. If you choose cycling, note that you will need to do a little more than if you were jogging, which to someone like this author is actually easier because of the enjoyment of seeing more places.

Instead of recommending daily aerobic exercise, which is clearly best, our position is to be mindful of the fact most of us have busy lives. Go as often as you can and try to go 4-5 times each week. As for distance, go as far as you can and build up distance over time. Novice runners can start with a walk that includes light running, then run a little more each time until it's a run and not a walk-run. As you improve, see if you can find some uphill terrain. Some prefer mornings while others like mid-day or evenings. There are plenty of experts that advocate one time of day as better. Our position is to go when you want to go and it fits with your personal schedule, because that strategy is more likely to result in going regularly.

Leg Strength: Squats, lunges, running, cycling, weightlifting that targets your low back and legs

Back Strength: Rows (stand up, bend forward, lift weights both up and out); Extensions (lay on your stomach and lift head & legs), sit ups

Core Strength: Sit ups, crunches, running, yoga cat & cow poses, lunges

Shoulder Strength: Overhead press with weights, lateral raises with weights, push-ups, chin-ups

Bottom Line: Hiking can be a chore or a pleasure depending on your physical conditioning. This article isn't meant to be a catch-all of everything you should do. Our goal is to outline some basic, common sense strategies to improve aerobic capacity and strength, which will make your outing an enjoyable experience. Consult your doctor, join a health club and let the experts recommend more targeted exercises, join a class like aerobics or yoga, pay attention to your body and note where improvement is needed. Then get out there and enjoy our beautiful mountains.

Outdoor-Colorado.com is an Colorado outdoor adventure website with hiking trails, outdoor recreation information and knowledge articles related to outdoor adventure. The author is an experienced adventurer, hiker and mountaineer who offers his experience and knowledge to like minded adventurers and those wanting to learn and experience the outdoor adventure lifestyle.

Rush Hour Meditation

The Rush Hour can be a noisy environment and the ride to work may leave one exhausted and moody, making for a bad day. The following exercise can increase your energy for the day and allow you to arrive to work in a positive mood. It can be practiced on a train, bus or plane.

Find a seat. You may also do this standing up, but make sure that you and your property is secure
Once you have found your seat, sit down comfortably with your back straight and head level. If standing, make sure your back is straight and feet are firm.
Place both hands, palms down, flat on your knees, If you have a bag or backpack, place it on your lap and run your hands and arms through the straps and clasp your hands together. If standing, hold on to a strap or pole and make sure you are secure.
Close your eyes and breath deeply through your nose. As you inhale, allow your abdomen to fill with air first, then slowly bring up the air into your chest and upper chest. Exhale in reverse through the nose, allowing your chest to empty first, then your abdomen. Make sure that your exhalations are longer then your inhalations as this will help your body to relax more quickly.
After your breathing becomes rhythmic, focus your attention to the point between your eyebrows and begin to notice the sounds coming through your ears. Whether it is the noises of the vehicle you are riding, people talking, or even the music from someone's walkman, feel the vibrations of the sounds entering your body. Direct these sound vibrations towards the point between the eyebrows.
While maintaining the deep rhythmic breath, allow the sound to become part of you...imagine that you are immersed in a sea of different sounds and vibrations and allow them to become part of you and you part of it.

This may be practiced throughout your ride, or in between stops. Start slowly, practicing this for a part of your trip, and gradually work your way up. Be aware at all times and refrain from falling asleep. It will be tough at first, but with practice, it'll become easier. This exercise will also help with your regular meditation practice as it will help still the mind.

Rodrigo Pocius is a Sivananda Certified Yoga Instructor. For Yoga related information and products, please visit VedicStar.com VedicStar.com

Voice Training Can Help Construction Workers

Construction work is one of the most demanding urban professions. Work is often arduous and uncomfortable, and often takes place near half-steady walls or hazardous chemicals. True, many construction sites incorporate safety features into their standard operations. Even so, it is better to try to take some additional measures of your own to ensure your own security.

You can purchase and wear additional safety gear, or you might invest in a comprehensive insurance plan. None of these measures should be unfamiliar to you. However, one of the cheapest, most effective safety measures you can take might just surprise you: use vocal exercises to keep your lungs and diaphragm in shape.

Of course, this is not to advise construction workers to turn their sites into the set for a peppy blue-collar musical (but if they want to, there is no reason why they shouldn't). Vocal exercises are useful because they can help you learn to control your breathing. This is especially useful when dust or gases from construction material suddenly pop up. You will be better able to hold your breath and avoid inhaling high concentrations of toxic substances. Also, if you should happen to become trapped in a small space after an accident, it would be useful to be able to regulate your breathing so that you can stay calm and conserve precious oxygen. Furthermore, vocal exercises are relatively simple, compared to, say, yoga breathing routines. You can easily find breathing exercises for beginner vocal students online, and learn them without assistance. In contrast, you might need a coach for the yoga breathing.

It might not be a good idea to do your breathing or vocal exercises while on the job. This is not because the exercises are embarrassing (though some of them are). It is because they require so much concentration. Construction sites are not exactly the safest working environments known to man. If you are so busy focusing on your inhalations and exhalations, you might not notice sudden threats to your safety, or to the safety of your colleagues.

Deep breathing also helps to eliminate toxins and pathogens from the body by activating your lymph system. This group of glands needs deep breathing in order to get its products flowing through your body. Construction workers might be exposed to harmful microbes from working in very close quarters with one another, and of course some building materials can be very toxic. In addition, the physically demanding, tiring nature of the job wears down immune resistance. Try to choose breathing exercises that stimulate your immune system with those that can serve to keep airway-clogging dust and other irritants away.

Construction is a noble profession because it provides stable, functional places for people to live, play and work. However, the job is often very demanding and exposes workers to several kinds of professional health hazards. Though protective gear, such as masks and helmets, is a blessing, remember that hardware isn't everything. Keeping your body fit, including internal organs like your lungs, is essential as well.

Keith Tennent is a medical researcher and a fitness enthusiast. He has overcome personal health difficulties and now teaches others to improve their health. His technique is simple and takes literally a few seconds each day. Best of all, anybody can do it. Whether your interest is in improving your mental health in things like concentration and memory, or your physical health like overcoming arthritis or asthma. He has written many other articles which are available free at easybreathe.co.uk easybreathe.co.uk/

Flexibility - Are We Hurting Kids?

Flexibility remains a mysterious avenue within the sport industry, cluttered with myths, half-truths and opinion. Questions purvey in many trainers', coaches', and parents' minds as to the type of flexibility training one should perform, when they should perform it, and for how long. Of critical importance to this conundrum is the young athlete and how flexibility training should be applied to this demographic. This article will not answer every question you may have, but it will shed some light on a few key points.

The scope of confusion regarding flexibility can be seen when considering the assessment tools most commonly used to test one's suppleness. The standard 'sit & reach' test is most often incorporated into pre-training assessments as the 'flexibility test'. In fairness, many coaches and trainers I have worked with cite the fact that the sit & reach is an indirect assessment of flexibility at best, and does not give a truly accurate picture as to the 'global' suppleness an athlete may posses considering that flexibility is joint specific. Also, it does not allow us to assess any dynamic qualities, which is important because static flexibility is quite different than dynamic flexibility, and dynamic flexibility is critically more important in sport.

The degree of flexibility a joint exhibits is not entirely determined by the tightness or pliancy of the muscles that act on that joint. While elasticity of the muscle is a key component to flexibility, so is the elasticity of the corresponding ligaments and even the emotional state of the individual. Additionally, the physical length of a muscle can play a very large role in determining the flexibility or ROM of a joint. Muscle length is largely determined by genetics, but can also be positively influenced through strength training. This certainly contradicts a common myth that strength or resistance training INHIBITS flexibility. Furthermore, as the elasticity of a muscle reduces with age (which we generally accept as true), strength training can also positively influence this concern. Yes... Strength training has a positive impact on flexibility and suppleness! In fact, when working with younger athletes, basic static stretching habits can increase the length of a ligament and lead to joint instability. This can lead to poor posture and increased dependence on muscles for joint stability. Strength and flexibility (through full ROM) must work hand-in-hand to ensure optimal development and decreased injury occurrence.

In terms of young athletes, flexibility develops in correspondence with growth. In terms of training, type, frequency and duration also change with age -

Ages 6 - 10:

Hip and shoulder mobility declines, resulting in the need for dynamic ROM exercises within these two joints (multidirectional raises and rotations). Maximum flexibility of the spine is reached by the age of 8 or 9 - increases beyond normal ROM can be made, but is unnecessary and considered potentially harmful.

Within this age group, STATIC STRETCHING SHOULD BE AVOIDED. Excitement within the nervous system is much more pronounced than inhibition, which means that kids this age cannot truly execute a held stretch. They cannot gain the appropriate feedback from their body needed to ensure the safety and optimal effectiveness of the stretch.

Additionally, Isometric stretches (as found in Yoga) should also be avoided completely in this age category. These kinds of stretches may increase the resting tone of a muscle, which can negatively affect movement skill and coordination. Remember - Fitness fads come and go, but the critical science of athletic development and human physiology is what it is. Yoga has its place to be sure (although I know many skeptics who disagree with that), but coordination and movement MUST dominate this age bracket.

Ages 10 - 13:

Children incur gains of body mass at a quicker rate than gains in height at this age, which leads to an increase in strength. Flexibility training should intensify in this age category. Increases in strength and changes in body mass can combine and lead to poor biomechanical habits - most critically in not using full ROM during movement. Ensure that kids incorporate full ROM and dynamic exercises into their training.

Ages 13 - 15:

Height can increase as much as one inch per month during the growth spurt. Muscles and supporting connective tissue do not grow as quickly as bone, which can result in general pain throughout the body. Flexibility training can and should target the areas most prone to pain - this would include quadriceps, hamstrings and muscles of the lumbar spine specifically. Poor posture, reduced movement skill and injury are all potential concerns of rapid growth, but can be limited with appropriate flexibility habits.

Ages 15+:

Now is the time to start adding sport-specific means of flexibility training into an athlete=s routine.

Flexibility, especially with young athletes, is not at all just a matter of 'stretching out' before or after practice. Hope this article shed some light on a few things for you!

Known as 'America's Youth Fitness Coach', Brian Grasso spends all his time training young athletes, children with disabilities and those encumbered with body weight concerns.

He has authored two books on the subject and was recently featured in Newsweek magazine for his work in youth fitness and sports training. He has also been named as one of the 'Top 100 Trainers in America' by Men's Health magazine.

Brian is the Founder and CEO of the International Youth Conditioning Association and can be contacted through his website - DevelopingAthletics.com DevelopingAthletics.com

Machu Picchu for Girls

Shopping

Alpaca The fashion police would not approve of the plethora of sweaters with tassels and pictures of llamas, but it is possible to get a beautiful real alpaca sweater that doesn't make you look like a cartoon tourist. Baby alpaca is just about the softest most wonderful wool and if you pay a bit more, you can get the genuine article in a range of modern, stylish designs. Weaving Of all types and styles. There are mass produced colorful textiles, antique weavings using natural dyes and some fabulous, complex modern takes. Good places to find out about the various pieces of clothing, the significance of the patterns and the skills involved, is the Inca Museum or the Centro de Textiles Tradicionales del Cusco

Jewellery Silverware is the specialty of Cusco and Peru in general. Cusco is a great place to find some fine, hand crafted unique pieces. Ilaria has some exquisite original pieces often inspired by Inca designs. For more contemporary, chunky designs Jewely Esma in San Blas is a good choice. Chimu has funky pieces inspired by Chimu cluture and Spondilus uses gemstones in a stylish, sophisticated way.

Other clothes The cool San Blas district has a growing selection of shops selling individually made creations. There are some cool funky Inca inspired T shirts or shops like Hilo whose hip, alternative creations are tailor made to fit perfectly.

Art When you hear of the Cusco School of Art, this isn't the myriad paintings of Andean children and Cusco scenes on sale around the main square. It refers to the local Andean take on the Spanish style of the 16th Century. It's characterized by religious icons, gold and oddities like guinea pig at the last supper. There are plenty of examples on view but if you prefer your art more modern, local artist Elena Mendoza Altamirano's labour of love is the Fractal Dragon Gallery. Housed in a beautifully restored colonial mansion, the gallery displays the best of local up and coming artists.

Body and Soul

Spa Don't get put off by the touts offering massages. This isn't the whole story as there are plenty of affordable and professional spa opportunities in Cusco and around. A local characteristic is the combination of spa treatments with Andean rituals of purification and the use of local herbs in therapies. The uninspiring location of Yin Yang in the shopping center on Av Sol is deceiving: they are massage pros and are happy to come to the hotel. Inka Spa gets great reviews for its massages and ritual treatments starting at $25. If all you really want is a bath, then head to Siluet for no-nonsense jacuzzi and sauna.

Yoga The Sacred Valley has an increasingly wide range of places for retreats, shamanic rituals and yoga. San Blas also has some excellent yoga centers with internationally qualified teachers. Yoga Inbound in the Casa de Cultura on Carmen Alto do excellent Ashtanga Vinyasa classes as well as teacher training. Yoga Spirit Peru offers daily classes as well as biweekly free classes near the ruins of Sacsayuaman. Do yoga outdoors high above the city and next to a huge Inca fortress.

Drink Because of its position as one of the premier tourist destinations in South America there is a huge range of local and international places to eat and drink. For a taste of sophistication, Baco is THE place for a quiet glass of wine, Jack's Caf? is famous, always busy and the coffee lovers favorite, for a boisterous, beery night, Paddy's is the old Irish standard. If you prefer tea and cake, check out the cool couches at The Tea Rooms.

Food Lovers of all things food you can do no worse than head to the main market in San Pedro. There you'll find all the herbs, spices, fruit and other produce that make up the hugely varied range of Peruvian cuisine. Did you know that there are over 2, 000 kinds of potato or that the tomato came from Peru?

Salsa It used to be that taking a salsa class in Cusco was an excuse for young men to chat up cute foreign girls. No longer the case, genuine and legitimate salsa schools are popping up all over the place. The non- profit Fair Salsa has a troupe of salsa professionals whose one to one instruction will help you swing those hips on the dance floor.

Lou and Steph are two sophisticated British ladies who have all lived in Cusco. What are their top travel tips are for the ladies to do after their grueling Inca Trail Trek?

Steph loves both hiking and a bit of pampering in a spa. Her travel tip for girls of all ages is to head out to the Sacred Valley for an easy-going but beautiful walk down the Inca terraces of Chinchero. Conveniently, the trail finishes near Aranwa, one of the newest, most luxurious hotels around, and the home of a fabulous spa. For eating, Steph's favourite splurge is Ciccolia for tapas, wine and gossip.

Steph says "I have tried many yoga classes in all sorts of places around the world and her firm favourite is Inbound yoga for its welcoming atmosphere and dedicated teachers".

Lou loves San Blas for shopping and people watching. Her travel tip for girls is take it easy in the small square of San Blas. In San Blas is a mix of hippies, local artists and tourists, and families and at the top of the square there is a sunny spot with a couple of outdoor coffee shops where you have a great view of what's going on. Lou is a lady who likes to lunch so you'll often find her at Jack's caf? swapping gossip with all-female staff.

Karen Ward is Travel Consultant at Into Latin America: a UK / South America-based agency providing authentic South American travel experiences. See how we can show you intolatinamerica.com the real South America

Wednesday, October 23, 2013

Ripped Abs Formula

The formula for ripped abs has always been an elusive goal to many. The picture of ripped abs symbolizes strength, sex appeal, fitness and healthy living. The formula for ripped abs can be accomplished by monitoring our diet, interval/resistance training and the reduction of stress in our lives.

Having ripped abs means, we need to reduce our body's fat levels. When we decrease our overall body fat, then our abs will appear ripped because they will be more visible.

We can monitor our diet, by consuming a balance of quality foods such as: proteins, carbohydrates, fats, fruits, vegetables, vitamins and minerals. We should cut out fast foods, sodas and other processed foods, as well as avoid refined simple carbohydrates like white sugar, and white flour. We should choose healthy alternatives for our diet and don't fall for fad diets. Eating 5-6 times a day will help stabilize our body's energy, which is needed to burn fat and help optimize our workouts.

Interval training and resistance training have been very effective in ripping the abs. Interval training has been shown to increase metabolic processes in the body to allow for very efficient fat burning and produce results in the least amount of time.

Examples of interval training are: speed rope jumping, hill sprints, wind sprints and swimming sprints. Interval training can also be done on treadmills, stair climbers and rowing machines.

Resistance training on the other hand, sculpts our bodies, which not only defines the parts that we train, but also complements our ripped abs. Focus on multi-joint exercises to help burn fat throughout our bodies and aim for low repetition resistance sets of 8 repetitions per exercise, this has been shown to boost metabolism after the exercise session.

Examples of multi-joint movement exercises are: lunges, chin-ups, squats, step-ups, rows and deadlifts.

Interval training and resistance training, both increase metabolic processes in the system and continue burning fat and calories even after the workout.

Stress management is also a major factor in the formula for ripped abs. By managing our stress levels, we can decrease the presence of the Cortisol hormone, which promotes storage of fat in our abdomen. We can utilize, deep breathing techniques and activities that will help us cope and manage our stress levels.

Some examples of stress management activities are: deep breathing exercises, yoga, meditation, tai chi and various other stress reduction techniques.

Our ripped abs formula of diet, interval/resistance training and stress reduction is an effective way to affect how our abs look. By following this formula, you can achieve your goal and have ripped abs, which will result in your feeling strong and healthy.

If you want to burn fat and fix joints the right way, please visit abstrengthguide.com abstrengthguide.com

Does Yoga Decrease Stress and Reduce Anxiety and Panic?

Yoga having its mystical enigma and appeal turns out to be an extremely complicated subject to discuss in the current modern world. Globalization seems to have a damaging impact on this ancient concept. The ancient art of yoga has been represented as a simple idea to help people gain a much better knowledge of the overall philosophy.

The ins and outs of this training might not be easily realized by the traditional western culture. This is a really dangerous and dishonest to simply dabble on the surface after which talks about this subject matter as an expert! Sadly, the western world appears to place the physical areas of yoga as being the main target. Yoga may be appreciated as a form of physical exercise that has some benefits for the mind in making peace and serenity.

This unique practice is actually a religious quest, a representation of one of the Hindu schools of thought. Yoga as an element of India's varied culture and beliefs is actually a spiritual experience which includes a few difficult physical moves. The westerner's viewpoint that yoga is a physical activity is extremely wrong and altered. The strange symbols linked to the yoga practice have created some recognition among the westerners that there's more to yoga as opposed to physical aspects, but they are often misunderstood. Operating from the erroneous paradigm, yoga started to be a form of sports in the western world. The allure of yoga as an effective way to gain inner peace and balance has beckoned many to use this activity as well. Additionally, those who wish inner tranquility would often find this practice to be helpful.

In order to really understand this principle moments of quiet, peaceful times are necessary to contemplate this belief. Meditation is a fundamental portion of the training; the westerners because of their ever hectic lifestyles surely don't have taken time for this kind of splendid luxuries.

Most Americans do not have time to spend moments in substantial sessions of quiet meditation which is essential for accomplishment when adopting this practice. The greed for power and material wealth which can be crucial with the western culture doesn't have place in the Hindu culture. Therefore, it is believed that the westerners will never reach the pinnacles of true wisdom determined by the parameters of the Hindu faith.

One needs to possess both time and endurance to fully harvest the rewards of a successful meditative session. Certainly, the people from the west don't have any staying power in order to meet such demands. Obsessed with the call to build up just as much wealth as possible, therefore the idea of having to invest time in such sessions would be described as a mere waste of precious time.

Ironically, yoga is carried out as fashion in the western part of the globe. If you wish to learn more, you can get hold of a few of the readily available materials out there which is positively promoting this practice as a form of sports; yoga can be practiced anywhere. Even the famous people who are fake yoga trainers have gathered a great deal of support from their disciples. This twisted philosophy has been widely spread by its devoted supporters.

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Yoga and Health - Make a Great Living Teaching Yoga

Teaching yoga is a great occupation. One of the beauties of yoga as an occupation is that you do not need to buy fancy premises, you can start from home with virtually no overhead costs at all. You can make a great living teaching yoga, here are some of the reasons why.

Yoga is now a buzzword all over the world. It originated in India about 5,000 years ago and has since spread to almost every country on earth. Hundreds of thousands of people have taken up yoga as a relaxing route to good health and mental well being.

If you are to take up teaching yoga you must first be committed, just as in any business. If you do not take your business seriously you cannot expect to do so well as others who do. If you train yourself properly, are committed, and have a positive attitude towards life you will have an excellent chance of gaining students and making a great living.

The most successful yoga teachers know that they need to aware of marketing to truly succeed in business. You may be the best teacher in the country but you'll only have limited results, and customers, if no one knows you. By taking the best practical advice you can teach less, earn more and be an inspiration. This is the basis of a business at its best.

- Develop a clear vision of your business, a road map

- Avoid wasting time on things that don't produce income

- Learn how to advertise yourself and your business

- Learn how to generate extra income from existing customers

- Develop key business strategies

- Expand your own self confidence but keep your feet on the ground

- Learn how to make money work for you, not vice-versa

It is not enough to just know yoga. If you are to be truly happy in teaching you have to be aware of the above and place yourself where you can generate sufficient income for your needs. Start your business with this in mind and you'll find the positive way forward.

If you want helpful details of a roadmap that works then check out the link below. This resource has more than twenty articles about the various forms of yoga. The last two articles on the alphabetical list are about teaching and learning to teach.

yoga-and-health.info Teaching Yoga.

A Yoga Instructor Can Make You Love Or Hate Your Workout

Yoga's benefits extend across several areas of life, promoting a healthy lifestyle. It builds core body strength and flexibility. It develops balance, both physically and mentally. In addition, it serves an effective relaxation technique for controlling stress and promoting mental health.

Poses can be done at home for getting daily practice, but it is best to take classes periodically for better learning. By practicing in a yoga studio with the guidance of a certified yoga instructor, you will learn proper posture and avoid injury.

Instructor

Finding a certified yoga instructor is important for a successful practice. A good teacher can teach anyone yoga and can provide guidance for individuals to get the most out of their practice for their specific situation and abilities. A yoga instructor is trained to teach a variety of people, from children to the elderly and individuals with disabilities. Certified teachers know how to modify poses so that they are manageable, safe, and provide maximum benefit and will demonstrate both proper and modified poses in class.

Yoga Studio

A certified yoga studio provides a pleasant, instructional environment to practice, free from distractions that may be present at home. Studios offer a range of classes suitable for a variety of levels, from beginning to experienced students. Special classes for children, mommy-and-me and prenatal classes are offered at many studios.

Fitness

Asanas require flexibility and strength in the core body, large muscle groups and small muscles that help us keep our balance. As your instructor helps you progress, you will become able to go deeper into poses, hold poses for longer periods of time and increase your strength, balance and flexibility. An advantage of classes is that people of any level can begin and benefit from them, no matter their current fitness level. Asanas also provide a gentle exercise beneficial for injury rehabilitation.

Meditation

In addition to offering physical benefits, it improves mental fitness. Yoga meditation helps relieve stress, improve focus and rejuvenate mental balance. It can even indirectly alleviate some health issues through stress management. Some classes include meditation as part of the instruction in which the teacher will lead a guided meditation for the class.

Yoga benefits many areas of life, but in order to be effective, it must be practiced regularly. It is a good idea to take classes in a yoga studio from a certified yoga teacher. Regularly attending yoga classes will provide greater benefit than practicing without a yoga teacher. Namaste.

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What Do Yoga Certification and Yoga Registration Mean?

Many students, who aspire to be Yoga teachers, are left confused as to the purpose and difference between certification and registration of Yoga teachers. Let's take a look at both processes and some of the differences between them.

The purpose of the Yoga teacher certification process is to make sure that instructors have an excellent working knowledge of all Yogic aspects and safety issues. There is much ground to cover in the process; and many styles emphasize different aspects.

It should also be noted that anyone can teach Yoga without certification or registration, but these processes reinforce a professional standard among teachers. To the best of my knowledge, "Yoga police" do not exist. However, students are put at ease when their instructor has a teaching credential.

On the national and International levels, Yoga is a self-regulated practice. Many certifying bodies work toward a standard of excellence in teacher knowledge, ethics, and student safety.

Liability insurance companies look favorably upon policy holders who have credentials in the field in which they provide services, and Yoga is no exception. There is a perception that a credentialed policy holder is professional, mature, and the odds of claims are reduced. Liability insurance companies are in business for a reason, so they must have hard facts and statistics to reflect their actions.

Certification among Yoga teachers is a reflection that a successful graduate can teach at the level specified on the credential. Certification alone, will open better than 90% of the teaching opportunities that exist. Some programs produce continuing education certificates for pre-existing teachers.

There is a difference between a continuing education certificate and a Yoga instructor's diploma. The diploma will open many teaching opportunities. However, introductory and continuing education courses do not award graduates a diploma for Yoga teachers.

A Yoga teacher's diploma is usually awarded after a minimum of 200 training and study hours. Although teachers tend to train and study for life, 200 hours has become a minimum international standard among schools and registries.

Registries, such as Yoga Alliance, British Wheel of Yoga, and The Yoga Register, accept certified Yoga teachers as applicants. However, each organization has different standards. The registration process is usually expensive, but registration is often viewed as a higher credential in comparison to a certified Yoga teacher's diploma.

If you have decided to become a Yoga teacher, you should weigh up your options, and find the course, which best suits your needs.

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

Exercise and Fitness - You Can Do This!

Exercise and fitness are two words a lot of people might be afraid of. Going into a gym for the first time can be a bit scary as well with choices of Pilates or cardio or even personal trainers. What's best for me?

The first time you walk into a fitness gym it can be very intimidating. So many decisions to make, and the choices are many. There is a full slate of fitness classes to choose from, and there is a well stocked gym with trainers at your disposal. It's hard to know what to do to meet your needs.

Let's look at what most gyms offer and what is best for you. Most gyms offer group exercise classes under a variety of categories. There's fitness in a boot camp style, dance classes like aerobics, there's mind/body (yoga, Pilates) and muscular conditioning where weights are used with the exercises.

Usually the classes are 30 to 90 minutes long and offered two or three times a week and included in the price of your membership.

Intensity varies depending on the instructor who demonstrates the exercises giving cues on proper execution. Exercisers follow along with their own intensity.

The plus about this is that a group setting can be a motivating factor as can the instructor. This is also good for beginners who might not know the difference between certain exercises and how to perform them properly.

There's usually a wide variety of classes to choose from, so the experienced exerciser can always find a new and fresh workout.

The negative is that these group sessions are made up of mostly women and so men might be a bit intimidated or feel out of place. These classes are designed for many and so individual needs might not be met.

A new format is small groups of three to six people working out. This is similar to the large group in that there is an instructor, but here the instructor will also spend some one-on-one time coaching during the actual session.

Classes are usually 60 to 90 minutes long, two or three times a week and offer specialized exercise equipment like barbells and even treadmills. You might have to pay an extra fee to take this type of class.

The positive about this group can be motivation from being pushed by those around you without getting lost in the crowd. There is more interaction with the instructor and so more control and probably better results as far as reaching your goals.

The negatives are that it costs extra and there are fewer options as far as the type of class you take. Because the group is small you need to get along with the others in the group.

There is personal training which means one-on-one training with a personal trainer who sets up and individual routine for you based on your fitness level and goals. Working with a trainer lets you use more equipment and sessions are usually 60 minutes long.

The positives of this type of training are that you are held accountable and your program is especially made to suit your fitness needs and goals. You will get to know your trainer personally and this can help you to achieve greater results faster.

The negatives are that it can be costly ($50 to $100 per hour). There is also the risk that your trainer might not be as knowledgeable as they should be leaving exercisers feeling they did not get what they paid for.

You could workout by yourself using the endless supply of cardio machines, weight training machines and free weights. You are left on your own to reach your fitness goals any way you want to.

The positive here is that you can workout whenever you want and for as long as you want to.

Use your own routine on your timetable. Hook up your MP3 player and play your tunes to get you motivated.

The negatives are that you need to be disciplined. There is no supervision and so poor technique is not usually corrected and can result in poor performance or injury. There are times when the gym is busy and so you might have to wait for that special piece of equipment you want to use.

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Frequency Specification Of Vibration Fitness Machines

Around the globe, vibration fitness machines are gaining a lot of popularity in the health and fitness industry. They have a large vibrating plate that is usually in the shape of an oval or rectangle. These machines are well equipped with accessories like a pad to sit on, straps to fasten to the sides of the machine, bath mats, knee pads, padded gloves, aerobic steps, platforms, yoga mats/padded exercise mats, interlocking foam/rubber tiles, stretch bands, yoga balls/chairs and weights/ weight vests (experienced users only). In a short amount of time, you get a whole body work out. The work out is the result of rapid muscle stimulation caused by the vibrations produced by the machine.

The two variables which can be adjusted on a Whole Body Vibration fitness machines are:

?Amplitude: The distance the platform travels in a vertical direction

?Frequency: The speed at which the platform cycles.

By adjusting frequency, we can control the number of times per second our muscles contract. The strength of the vibration is adjusted by Amplitude. This amplitude controls the amount of force exerted on our body. It all depends upon the degree of difficulty in stabilizing yourself and the flow of blood through our body. This also has been backed by research that different frequencies will have different effects on our body. It all depends on what your goal is and also what all effects you are hoping to benefit from. This will determine what frequency you should run your platform at.

All Whole Body vibration machine fall into one of two categories:

Lineal: Often referred to as vertical Whole Body Vibration platforms. There are some variants such as 3D vibration. These machines work great with higher frequencies and lower amplitudes.

Pivotal: Referred to as oscillating Whole Body Vibration platforms. These machines work great with lower frequencies and have higher amplitudes. Before you buy, always ensure the machine has a full range of frequencies. This is because many platforms are being sold in the market today with frequencies that don't exceed 11-14Hz.

6-8Hz is good for Balance and Stability,

11-14Hz for Relaxation of muscles, Injury rehabilitation, Blood circulation and lymphatic drainage, Mobilization of joints, Healing scar tissue

15-22Hz for Muscle strength, Improved Co-ordination, Blood circulation and lymphatic drainage Incontinence.

23-28Hz for Muscle strength, Hormonal stimulation, Neurological stimulation, Increased mobility, Increased bone density, Blood circulation and lymphatic drainage, Decreased lower back pain and Improved muscle tone.

A frequency of 12Hz is good for therapeutic purposes or some light vibration training, but if you are after a good workout, you need a Whole Body vibration machine that will at least get up to around 25Hz.

Shilpi Sharma is the author of this article. For more information about hypervibe.ca vibration machine and vibration platform, vibration fitness machines, please follow this link hypervibe.ca/whole_body_vibration_machine.php whole body vibration training

Tuesday, October 22, 2013

Therapeutic Yoga Tips for Sciatica

Some people think that Sciatica is caused, only, by a herniated disc. While a herniated disc may be the leading cause, there are many other causes of Sciatica. Among the most common causes of Sciatica are: Degenerative disc disease, sacroiliac joint dysfunction, spinal stenosis, piriformis syndrome, and Isthmic spondylolisthesis.

Knowing there are many causes of Sciatica, we must realize there are many strategies for coping with chronic pain and pain flare-ups. Some people receive much relief from flare-ups with bed rest. In fact, bed rest helps for the short term; but it is not the solution, and too much bed rest will weaken back muscles.

To develop the best strategy for pain from Sciatica, it would be well worth your time to consult your family physician, chiropractor, or a specialist. Depending upon the exact cause of your pain, you should come up with a reasonable solution, by using a combination of strategies.

Why would therapeutic Yoga be a possible solution? Therapeutic styles, such as Viniyoga, Iyengar, and Restorative Yoga are designed to help anyone create a new and healthy lifestyle. Students learn how to manage their lives off the Yoga mat. Some Sciatic pain management strategies include: Identifying the pain triggers, working on optimum posture all day, stretching muscle groups during the day (especially the hamstrings), gently training core muscles, and knowing complementary exercises that relieve pain from Sciatica.

Identifying the pain triggers is easy. Which activities cause you pain? Make a note of every activity that causes a pain flare-up. You may not be able to avoid them all, but with the help of therapeutic Yoga, you will learn how to modify them. Is your chair the best it can be? Sometimes, the chairs we sit in need to be reinforced or discarded, until we find the right one; and we may have to monitor how much time we sit.

Working on optimum posture, all day, is a constant discipline. This is much different than going to a Yoga class for an hour and letting our posture slump for the rest of the day. Optimum posture keeps our spine straight and centered.

Stretching muscle groups, during the day, is a strategy that gives us instant pain relief. People who sit too much - need to get up off their chairs and stretch their hamstrings more often. At the same time, they need to stretch their quadriceps to keep the muscles in balance. Gently strengthening core muscles should be part of one's daily strategy.

Lastly, mindfully learn complementary exercises that relieve pain from Sciatica. Walking, Hatha Yoga, swimming, running, or playing a sport that gives you relief, from pain, is a wise activity, and each one of these activities stimulates the mind.

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/index.html 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/index.html yoga-teacher-training.org/index.html