Pilates Fitness Equipment - 3 Important Pilates Aids

Many people consider pilates fitness equipment to be redundant and not 100% in accordance with the principles of pilates. The truth is that the form of exercise is evolving and what it lacked in certain areas and workouts we can no append and make better. In my humble opinion, using props and specialized equipment can and will make it better.

Although there are an endless amount of new props and "machines" coming out all the time, there are 3 main pieces of pilates fitness equipment you may want to consider.

1. Matts And Balance Balls

Pilates, very much like yoga, started out as a form of exercise that requires little or no machines or equipment. In its most basic form, a mat is probably all that's required. This special mat will just give you a soft cushion and since many postures buts your knees and elbows on the ground, a hard surface can be painful to train on. Balance balls is a new addition and is a great way to enhance some of the postures and make them more challenging.

2. Pilates Reformer

Pilates reformers address one of the biggest problems there was with this form of exercise and that is the fact that there was no resistance training. Reformers changed all that in its kind of a mix between a rowing machine and platform home gym. It consists of a sliding platform with a foot rest and a pulley system that's connected to different resistance levels. this allows you to practice many of the postures with the addition of resistance training.

3. Pilates Trapeze Table

Often called a "Cadillac" this simple pilates aid is also designed to add a level of resistance to your workout. Unlike a reformer, this is a static piece of equipment and looks a bit like a cage with handles and bars that are connected to resistance springs. It also allows you to target specific muscles groups by using resistance in some of the most popular postures and exercises.

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The Right Fitness Training Equipment Gets You Fitter!

It is important to know the various types and the functionalities of the equipment available in the market, for those who wish to use fitness training equipment.

Choosing the Proper Equipment

The general belief is that Fitness training equipment is for gym only but there are various types of equipment available for home as well. A garage or spare bedroom can be completely modified as a home gym as simple things like set of weights are available. One needs to decide what equipment they are looking at initially and if choosing a total workout, all in one gym sets are available. With the same set of machinery, we can tone the muscles into variety of exercises.

Sports equipment like punching bags, basketballs and footballs are available for those looking at more athletic oriented fitness equipment. Such equipment is meant for the beginner and of less intense.

Aerobic exercises like jogging, running, Pilates, yoga and step aerobics can be performed with fitness training equipment for those looking at real light workouts which can be used at home, gym or any other place when time permits for exercise. Most Women prefer such equipment geared towards such exercises.

If unsure, it is better to visit a gym and try out to find which type of equipment we need. When proper equipment is discovered, little research is advisable to find the home version of the same equipment. This would save the membership price of gym, gives the equipment we need and allows working out in privacy at home.

To have a proper body shape, fitness training equipment is very vital apart from healthy exercise and eating habits whose benefits lasts for life time which include prevention of injuries and diseases. If one has his own fitness training equipment, there is no excuse of slacking off from daily exercising. To keep you on track and stay healthy, fitness training equipment at home is the best way.

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Beginner's Yoga

Yoga is a unique way of purifying the soul and the body through the aid of certain body postures and health care rules. Yoga is beneficial for all ages and no matter the condition of your health and age yoga would always be effective for you to provide you with a better quality of human life. With the growing awareness of yoga as the way of dismantling all maladies of physical and mental senses, a considerable number of training institutes have cropped up across the world. You may even learn the technique of mind and body purification on the internet as well. For information on beginner's yoga you would get ample information in the internet.

You may take the help of the following guidelines while you are about to take up beginner's Yoga.

Beginner's Yoga Information

o You must begin your first stage of yoga session by knowing the various requirements of the Yoga. You have to know the basic accessories and clothing for performing the yoga. Even you should be aware of the rules of trying out the basic postures of yoga.

o The postures that you are supposed to learn in the beginner's Yoga include the various poses performed during the opening of the yoga session, the basic standing poses, salutations, shoulder and hip exercises, the backward and the forward bending, postures of inversions, twists and the ones usually done in the finishing poses.

o Learn the relaxed poses of yoga as well. You will get to know about the relaxed postures that you should be doing when you are relaxing or resting midst of the yoga session. You may try out the relaxed postures like the corpse pose.

o As a beginner you would find it to be difficult to manage a certain amount of time for performing yoga as you are not in the habit of doing so. But you must learn how to manage time from your busy schedule to carry out yoga on a regular basis as it helps you to get relief from your stressful life effectively.

o To learn to carry out perfect yoga postures you must be aware of the interconnection between exercise, breath and meditation. The more you know about the three basic components of yoga the more would be yoga beneficial for you.

There are five basic principles of yoga; the technique of proper relaxation, performing exercises, right ways of breathing, maintaining of proper diet, positive thinking and meditation.

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Christian Yoga?

There is an interesting article in the September 5th issue of Time magazine. This particular article covers a spectrum of opinions about mixing Christianity with Yoga. Even, if you don't agree with a single opinion, it's a good read, as long as you remain objective.

Over the course of time, I have been lucky enough to teach, or practice, with someone from every known religious denomination; so the statement by a Professor Tiwari at the Hindu University of America, where he states that, "Yoga is Hinduism," is surprising, coming from a scholar. Possibly, this statement was taken out of context, but fundamentalism exists, to a degree, in every form of religion.

If some Christians want to practice Yoga to make a closer connection to God, who are any of us to criticize it? Isn't one of Yoga's purposes, the union of self with a Supreme Being? So what is the big deal?

Truthfully, many fundamentalists are all about division - keeping the masses divided, at war with each other, and preferably, in a "holy war." They fear the unity of mankind, letting go of power, and world peace. They don't want to loosen their grip on their followers, so they squeeze a little more.

So if a Christian group wants to practice "Son Salutations", or "PraiseMoves," give them a break. Yoga is practiced in sectarian atmospheres by a variety of different religions. Nobody has a monopoly on Yoga. Yoga is a complete health maintenance system for mind, body, and spirit.

There is a type of Yoga for everyone, and some people want a little more spiritual flavor than others. Since Yoga has been around for at least 5,000 years, there is a very big variety to choose from.

As for skeptics who "point the finger" at each other - "He that is without sin among you, let him cast the first stone..." It might be best if we all practice a little more mindfulness, and loving kindness, before we decide to criticize things we don't understand.

Yoga is "out of the bag." It is no longer practiced by a particular group. Therefore, Yoga is a public treasure, and not a genie that we will confine to a bottle. No matter how many people try to patent, or copyright, Yoga, it will be practiced within every corner of the earth.

So, please read the article in Time magazine and enjoy it, but take the time to remain objective. Recognize motives and words for their hidden agenda. Most of all, remain in good relations with your fellow man.

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

Be Fit With Regular Yoga and Physical Activities

Everyone wants to be fit physically, mentally, and spiritually. But today's modern life and busy lives and hectic timetable, how can we discover ways to be fit? It is very tough to manage our time with our daily activities, which is necessary to keep ourselves to be mentally, spiritually and physically fit? But we all are very much familiar that being holistically fit is the only answer to stay and keep ourselves active. But the thing is that how do we achieve that?

If you really want to achieve and remain healthy life physically, mentally and spiritually in tune, you can get enrolled in a happinesslifetime.com yoga teacher training class. Yoga is an exercise which deals with the physical as well as with the mental. It is basically linked with meditative practices on Buddhism and Hinduism. The yoga which we teach is in fact known as yoga postures or yoga positions which also known as asana. Asana is basically body position which means sitting down. It is generally the starting position when beginning the meditation and is planned to enhance the body's energy and most specially flexibility, restore and uphold the person's well-being, and develops the ability to stay on a sitting place where as meditating for a long duration.

There are a few traditional practices when doing asanas and these are as follows:

? You don't eat prior to performing asana. You must have an empty stomach.

? The body must be fully relaxed. One must never use force or pressure. One must make sure which the body is stable and must not tremble.

? While performing the any yoga you should not make sudden movements so doing sir asana in head is lowered slowly. Raised heels must be lowered slowly too.

? It is also essential that while performing yoga exercises person should control his breathing. Every yoga poses have their own breathing patterns and this must be pursued properly therefore as to attain the desired result.

? There are various asana's that aim specific problems like stress and headaches. If are experiencing stress then go for Corpse Pose or Child Pose is performed. For decreasing reducing headaches, Sukhasana or Savasana are to be performed.

? As our body need to fit physically for physical part. Do exercises, do sports. If you are into sports, try to perform it weekly. It is a good exercise to discharge all the stress and anxiety of the week. This will to keep your body in shape by focusing all your energy in your work out. Dancing is one most favorable and good form of keeping a body healthy. It tones your leg muscles.

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Exercise For Weight Loss - 3 Varieties to Burn Up Calories

If you want to lose weight, you must reduce the calories that you take in & /or burn up more calories than you usually do.  It is difficult to reduce your net calories without adding exercise to your routine.  Not only will exercise cause you to shape up & trim down, but many people experience an endorphin rush during & after intense physical activity.  This causes feelings of euphoria and can make your mood & outlook improve as well as improving your chances of success at whatever you do.

Your choices for exercise fall into 3 main categories: increasing activity in daily tasks, formal aerobic workouts and weight training.

1. Make a decision to include more activity into the tasks you perform in your daily life.  This concept of doing enough extra physical activity to burn 150 calories a day, every day is much easier for many people to see fitting in their hectic schedules rather than huge chunks of time needed to go to the gym.  Another perk is the fact that most all of these energy burners are free.  When you drive to a store, park further away from the door; when you ride the bus or subway, get off one stop earlier; climb the stairs as opposed to taking the elevator; do isometric exercises at your desk or pace while on the phone. You can find numerous ways to increase your energy expenditure if you will just use your imagination.

2. Formal workouts are what most people think of when 'exercise to lose weight' is brought up.  Some people enjoy a more structured workout 3 - 4 times a week.  Aerobic activity such as kick boxing & calisthenics is usually the bulk of the exercise routine with stress placed on increasing your heart rate for 20 - 40 minutes to be effective. Yoga, Pilates and Ballet are additional effective exercise techniques.

3. Everyone should use weights for strength training twice a week.  These 20 minute sessions will ensure your bones and muscles will be strong, in addition to decreasing your chance of backache.  It is recommended to have a regimen of 1 set (8-10 repetitions) of 8 -10 weight lifting exercises which condition the various major muscle groups.  You can use the weight training machines at a gym (be sure to get instruction on proper form from the trainer) or use dumb-bells and resistance bands at home.

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Yoga Teacher Distance Education and Contact Hours

Becoming a certified Yoga teacher has never been easy. Due to the quality of online courses, and the evolution of distance education technology, the common hurdles of distance, travel, time, and expense have been removed from the process. Below is the dialogue of a recent interview about Yoga distance education and contact hours.

Q: Do you think that the teacher's abilities and training have an effect on outcome?

A: Over the long term, the process of becoming a great Yoga teacher is a life-long journey. The teacher with the desire to keep learning will become the best he or she can be. This factor cannot be measured in the initial 200-hour training, whether it is by correspondence or at an on-site training.

Q: Do you believe there are some topics that cannot be taught using distance education technology?

A: No, each topic, although some are complicated, can be taught using distance education technology. Probably, the most complex subject to learn, in a Hatha Yoga training, is when and how to assist.

Yet, there are two very strong texts which cover the principles of assisting, and can be found in any book store. One of them has a DVD enclosed within the text. At the same time, new DVDs and books are being created on a daily basis.

If a student still had difficulty understanding the principles of assisting, adjusting, modifications, and alignment, he or she, should seek out a teacher as a mentor. Just because we have the internet is not a reason to abandon the traditional teacher / student relationship.

Q: How do students, taking correspondence courses, only, compare in testing results to residential students?

A: There seems to be very little difference. We have guest teachers, who graduated from our correspondence course, and their teaching performances are equal to our graduates who attended our on-site Yoga teacher training courses.

Q: Do you use internet, teleconference, or computer technology for any of your courses?

A: Yes, but most of our conferencing is private, one-to-one, question and answer sessions. When an intern is having difficulty grasping a concept, we communicate over the phone or by Email.

Q: Under what conditions can distance education be considered contact?

A: At this time, it is up to the world's Yoga registries to sort this out. When Yoga interns are being monitored by video technology, the teacher trainer can easily see strengths and weaknesses. The video feedback process is very important. Video Technology is definitely a form of contact. Just like anything else, mistakes we learn from teach us lessons we will never forget.

© Copyright 2008 - Paul Jerard / Aura Publications

Paul Jerard, E-RYT 500, has written many books on the subject of Yoga. He is a co-owner and the Director of Yoga Teacher Training at: Aura Wellness Center, in Attleboro, MA.

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Lose Weight with Yoga

Yoga might not be the first thing anyone thinks of when they think of an exercise to help them lose weight. Think again - though the results may not be as fast as with other types of exercise, the long term benefits of yoga (in terms of weight loss and overall health) are great.

Yoga is a system of exercise that is thousands of years old. Conceived in India, it is now practiced world wide. The type of yoga that is most often practiced in the west is known as 'hatha' yoga - however, this is by no means the only type of yoga. Others include kundalini, which involves breathe work and is quite a bit different from other types of yoga.

Some athletes are rather disparaging of yoga, wondering how something so gentle can cause you to lose weight or significantly increase your fitness level. The fact is, however, that it can, and at the same time, it can increase your concentration, clarity, and sense of well being. There is really no reason not to take up yoga, if you are at all attracted to the idea.

Choose a beginner's yoga class at first, and go slow - it can be harder than you think. Hatha yoga involves putting yourself into a variety of different positions, some more challenging than others. The goal is not to do them quickly, or to work up a sweat; the goal is to take those few positions and to perfect them - do them as precisely as you possibly can. That way, your body is being trained in a precise skill and discipline, and the position itself can have various benefits for your health and your mind, as well. The different positions have their own benefits. For losing weight, positions that bring the chin down to stimulate the thyroid gland are helpful - such as the classic shoulder stand, for instance. However, yoga in general is helpful for weight loss because it makes you more conscious of your body, of how you hold yourself and how you stand, while it also tones your muscles and makes your body more flexible, easier to move. Even before you start losing weight, yoga can make you look as if you're thinner and more attractive by getting you to stand up straighter. Some people even claim that yoga has made them taller - one woman claims to have grown a full three inches! Of course, she didn't really, but once she started to stand up straighter, people responded to her as if she were really taller.

Karen Zebroff, who used to have a TV yoga exercise program, is credited with having brought yoga to the North American public in the 1970s. Yoga literally changed every aspect of her life. She lost weight - about twenty pounds - and the weight she continued to carry was distributed better on her body. As a result of this, the depression she had been experiencing lifted, and she felt better about herself.

Interestingly, though yoga is a great weight loss measure, it's also used to treat girls with eating disorders such as anorexia. There are several reasons why that approach is effective. First, anorexic girls feel anxious if they can't exercise, as many of them used over-exercising as a means of weight control. Once they are in treatment, of course, they can't be allowed to jog or do other exercise that might prevent them from making progress with weight gain. Gentle yoga is different, though. Practiced in a low-impact setting, it can provide some exercise without making an already emaciated girl thinner. Yoga also eases the anxiety of these girls, and it makes them more conscious of their bodies.

In fact, it does the same thing for people with the opposite type of eating disorder - binge eating or compulsive overeating. As a matter of fact, that condition and anorexia are not as different as you might assume. Yes, one causes overweight and the other can bring on starvation, but both stem from a fundamental discomfort with the body and underlying emotional issues. Yoga can help with all of these issues, and if you are looking to lose weight, it can be a great choice for you.

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Pilates - Is it a Type of Yoga?

Pilates has surged into the mainstream during the last couple of decades. In the US alone it is estimated there are more than 11 million regular practitioners. Pilates is a system designed to improve core strength and balance through exercises that harmonize mind and body. It is centered on a method called Contrology, wherein the mind is focused and then directed to control the muscles.

Sounds like yoga? It does. In fact, there are practitioners in different parts of the globe who say when you do Pilates it does not only look like you're doing yoga; that it actually feels like doing yoga.

That brings us to the question: Is Pilates a type of yoga? Well, let's take a closer look.

Origins

"Pilates" is derived from the name of its German founder, Joseph Pilates, who developed the physical fitness system during World War I. The system was initially used to rehabilitate veterans returning from the war. By 1925, apparently disillusioned with the political situation in Germany, Pilates migrated to America. He met his wife, Clara, and together they opened a studio in New York City. They personally trained students until the 1960s.

In comparison, yoga is much, much older. Yoga is so old nobody knows who invented it or when. It is however widely accepted that yoga originated in India. This is mainly because the earliest known references to yoga can be found in Hindu texts dating back to 900 BC. More recently, 6,000-year old seals from an ancient Indian civilization that depict positions resembling yoga postures have been discovered.

Principles

Clearly, there is a huge amount of disparity in maturity. So how can the two be even considered to be the same? This should not be surprising. Before he founded the system, Joseph Pilates was a boxer, a circus performer, and a self-defense instructor. He was into body-building and gymnastics. Most importantly, he was into yoga.

He blended all these disciplines and knowledge to conceive Contrology, which eventually developed into the system we now call Pilates. Many of the breathing exercises, centering techniques, and controlled movements in Pilates are yoga-inspired. Joseph Pilates knew how these methods can positively affect blood circulation, detoxification, and metabolism because he understood yoga.

Which is Better?

It is really difficult to say which is better because it is difficult to compare, in the first place. Yoga traces its roots from religion and is essentially spiritual. Pilates was originally intended for rehabilitation and, though it involves concentration skills as well, is mainly focused on the physical.

If Pilates works for you, keep doing it. But if it's too mild or too intense for you, then try something else. It all depends on whether you're making progress towards the attainment of your goals in a manner and at a pace you choose.

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How to Recover Quickly From Endurance Exercise

To get the most out of every workout and get your best results, it is imperative not only to work hard, but to recover. Many triathletes are Type A, overachievers. They have the "work hard" principle down, but often overlook the basic training principle of recovery in their training programs. As a result, many are overtrained from an accumulation of workout and life stresses paired with insufficient recovery. This can further lead to overuse or burnout, which can be detrimental to health. Simply, recovery can be described as the adaptations to workloads after training or competition. For a healthy, functioning athlete, recovery is a positive response to training stimuli leading to adaptation to those stressors.

To reach your full potential as an athlete, you need to be able to train hard, but also be able to train smart, which can be a delicate balance. Hard work alone will not produce the desired results. The benefits of recovery will increase an athlete's ability to tolerate more work as well as their capacity to work more efficiently. This, in effect, promotes better adaptation to training. Therefore, recovery can be the athlete's "secret weapon". If an athlete can train harder and longer and adapt to the workloads, he or she will become faster.

Recovery is more than merely taking a day off from training or sleeping, although it may involve these. It entails giving the body everything it requires to adapt to the preceding workouts. The following are some methods to incorporate into your training schedule to help with your recovery.

Passive rest

Sleep is the most important form of passive rest. Teaching athletes the importance of getting to bed on time can be a big obstacle. A full night's sleep of eight to nine hours each night provides for adaptation time to the physical and emotional stressors they experience during the day. Most importantly, our circadian rhythm indicates that physical repair mostly takes place between the hours of 10:00 p.m. and 2:00 a.m. From 2:00 a.m. until we awaken, more psychogenic (mental) repair takes place. So, if you get to bed after 10:00 p.m., you are missing out on your physical repair cycle. Likewise, a disrupted sleep cycle can result in adrenal fatigue, which can lead to chronic fatigue syndrome, viral infections, bacterial and fungal infections, and headaches. Avoiding any stimulants, including caffeine, bright lights, TV, or computer use a few hours before bed can help with this disrupted sleep. Likewise, short afternoon naps can also increase recovery.

Active rest

Active rest is much undervalued by athletes, as a light workout can sometimes support recovery more than a day completely off. Active recovery sessions need to increase circulation and activate certain endocrine responses, but easy enough to avoid more recovery. Work intensities should be very light. Active rest days should be done alone and on easy terrain to prevent any competition between training partners or extra effort required on tough terrain. Cross training activities can be included as a form of active recovery. Aquajogging is an excellent alternative to running for active recovery. Stretching or yoga can be useful methods of active recovery as they center on musculoskeletal recovery. Active recovery may also focus on psychological recovery with the use of visualization, breathing exercises, or meditation. Lastly, at least one day every 7-10 days should be a non-training day to allow time for physical and psychological recovery.

Nutrition

Nutrition plays an integral role in training and recovery. Proper nutrition and hydration replacement requires thought and planning. A body weight loss of 2% during exercise due to fluid loss causes physiological changes including a reduction in aerobic output. Monitoring urine output and sweat rates by weighing pre and post training can help in minimizing fluid loss. Athletes should drink 16 fluid oz. of water for every pound lost during a workout.

Sufficient amounts of glycogen in the muscles and liver are needed to support the energy requirements of an athlete. It will also further recovery for the next training session. A meal within a 20 minute window after each workout should be consumed to ensure optimal glycogen replacement and to help rebuild damaged tissues. This meal should include both protein and carbohydrate in a 1:4 ratio. The 20 minute time period after a workout should be employed in order to replenish muscle fuel stores at a faster rate than by delaying carbohydrate replacements. Including protein in this meal and throughout the day helps to facilitate training adaptation and recovery. The amino acids supplied by protein aids the muscles and connective tissues to rebuild from workouts.

Massage

Sports massage can accelerate and facilitate recovery. It has two major physiological benefits-increasing blood flow, which, in turn, increases the delivery of oxygen and nutrients to tired muscles and aids in the removal of metabolic by-products such as lactic acid; and flexibility due to the warming and stretching of soft tissues. Massage offers psychological benefits as well. These include feeling more relaxed and less fatigued. There are several self-massage techniques which can be learned and included to enhance recovery. For instance, muscles can be massaged by using a tennis ball, foam roller, or other specific massage tools.

Hydrotherapies/ice baths

Water therapies are much underused and underrated recovery protocols. Showers, spas, baths, and saunas are ideal locations in which to stretch and perform self-massage. One method that can be employed while showering is to alternate hot and cold water every 30 seconds to one minute a few times through. Doing this will increase blood flow and speed the removal of lactic acid. It can also be performed by alternating between a warm spa and a cold shower. This method of lactate removal is similar to the recovery of lactic acid through light aerobic activities.

Although it can be unpleasant at first, using an ice bath or going into a cold lake or ocean after a hard workout can be an effective recovery modality. Getting into an ice bath for five to 10 minutes causes your blood vessels to tighten and drains the blood out of your legs. This helps in the treatment of subacute injuries, inflammation, muscular strains, or muscular soreness. Ice baths are great for repairing microscopic damage that may not be apparent and numbing the pain that is noticeable. Thus, an ice bath is a great preventative regimen as all muscles and connective tissues from hips to toes will gain the equal benefits. To best gain these results, the temperature should range from 54-60º F.

Psychological/stress recovery

Everyone has certain life stressors that can take a toll on them. By recognizing and taking the steps to minimize these stressors, better recovery can occur. All athletes can profit from utilizing psychological exercises to control emotions and mood states, reduce stress, and improve motivation. Part of recovery is being able to see the connection between physical and mental conditions as psychological stress has very real physiological manifestations and may inhibit recovery. For instance, this connection can be observed when muscle relaxation is linked with lowered heart rate and blood pressure and improved mood states. An athlete can employ a number of stress reducers and relaxation methods such as meditation, progression muscle relaxation, breathing exercises, tai chi, music, and other techniques. These methods can help lower blood pressure and heart rate, slow down breathing rates, relax muscles, and have a calming effect.

Compression Socks

Compression Socks (or tights) increase blood flow, stimulate circulation and reduces muscle fatigue. They permit blood to circulate more efficiently without hindering return through the heart and lungs. With a quicker distribution of oxygenated blood to the legs and feet, there is decreased muscle fatigue. Many athletes are using these after hard workouts and races. Just slip them on and wear at anytime, including sleeping in them.

Using Recovery Techniques in Training

Just like any other training, recovery should be part of a well-designed workout plan. In addition, an athlete needs to self-monitor themselves by keeping a workout log and being in tune with their bodies. At certain training phases, recovery will be more of a necessity as training loads or intensities increase. Likewise, after a race season, it is a good idea to recover from everything a season can entail-travel, racing, waking up early, and etc.

Using recovery methods as a part of your training will put you on the road for your best results and help you enjoy your sport longer.

Personal trainer & professional triathlete Jolene Wilkinson is a Certified Chek Exercise Coach, holds a BS in psychology and physical education, and an MS in exercise science. She is a triathlon World Champion, competes for the Air Force, & is Utah's top female triathlete. For more information, you can visit pacificfit.net pacificfit.net.

4 Forms of Exercise That Will Improve Your Flexibility

Flexibility can have a multitude of benefits in your day to day life. Whether you are waking up every morning feeling very stiff, or are prone to injuries from as something as simple as reaching up to the kitchen cupboard, improving your flexibility is likely to make life better for you.

1. Manual stretches are extremely effective at improving flexibility. Not only is it simple to start doing, it is also very beneficial. No specialist training or equipment is required. They are ideally done very morning and evening, and are great for proving a revitalising effect on weary limbs. If you stretch regularly, you will notice improvements to your overall flexibility in a matter of weeks.

2. Yoga is probably the king of stretching exercises. It has been practiced for thousands of years, and for good reason. It is an all round, natural activity. It has various different exercises and is suitable for people of all ages and conditions. You will likely need classes to learn as some of the poses are very tricky, but you can start of doing mild stretches and work your way up through the difficulties.

3. Martial arts feature a good range of all round stretching activities. Martial arts also have the added benefit of building self confidence and strength. These forms of exercises are more suitable for the young, and will definitely require tuition which costs money.

4. Pilates is very effective and actually does not feel like much of a strain when you are doing it. A very relaxing low effort form of stretching that gets good results. As well as improving flexibility, it also strengthens muscles all over the body.

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Avoid Overdeveloped Mirror Muscles

Training for muscular balance is important, not only for aesthetics, but for stability and balance to prevent injury, correct posture and to have a full body training program. A common overall imbalance is between the front and back of the body.

The muscles of the front body: the chest, biceps, abs and quads, become overdeveloped. Especially in comparison to the neglected back body muscles: the upper back, triceps, lower back and hamstrings.

The front body muscles, or "the mirror muscles," are trained more frequently. It could be because they're the muscles we can see in the mirror the most. The back of the body muscles are also more challenging to train. The exercises can be a little boring. They're just not as fun as bicep curls and bench press! Without equipment, especially for the lats, you need to be creative!

Exercise Tips for Training the Back of the Body

The Back

The muscles of the back must be trained regularly. They are "pulling muscles," and should be kept strong in a functional sense (opening doors, moving furniture) but also because they're big muscles, and a weak looking back is noticeable.

If you have access to a cable machine, pull up bar, and resistance tubes, then in combination with barbell and free weight exercises, you should have no trouble training.

If you have no equipment or just a set of dumbbells there are still plenty of exercises but creativity may come into play to prevent boredom.

Dumbbells

-Some back exercises for the back are: bent over one arm row, or two arm row, and reverse flies. You can do these exercises alternating, holding only one dumbbell, lying over a bench, seated on a ball, or standing.

-Make sure the weights are heavy enough. Hold two smaller weights or place the weight and/or some cans from the kitchen in a durable tote bag.

Body Weight

-The best bet is pull ups and chin ups on a bar. If you do not have a bar use the monkey bars at a park, or even a very sturdy tree branch. Many people can't do a pull up. It is a very tough exercise. In this case try to make it assisted by either having someone hold your feet/foot, or by lightly supporting your feet on a chair or stability ball. Another alternative is to hold the "top" position of the exercise for as long as you can.

-"T-Flies" are not going to get you ripped but they will keep your back muscles activated and healthy. To do this one bend forward at the waist so that the back is very straight. Look down and with straight arms, slowly "flap." Each time your arms come up to as high as they can go, really focus on squeezing your shoulder blades together. When they come all of the way back down, focus on stretching the back and shoulder muscles forward.

-Holding yoga poses create effective isometric exercises. Try Ashtanga yoga for a killer full body strength, cardio and power training workout.

Training your lats and rhomboids will develop your upper back to achieve balance and body symmetry

Kaleena Lawless
Personal Training Specialist
kalisthenixfitnessblog.com kalisthenixfitnessblog.com

The Fitness and Happiness Connection

In a recent Time Magazine cover story titled Why Exercise Won't Make You Thin, author John Cloud presented evidence to support the theory that the more you exercise, the hungrier you get and the less likely you are to lose weight. His arguments seem to be aimed at getting people to give up exercise altogether. Unfortunately, the article provided very little insight into the positive connection between exercise and happiness.

Even if a person's eating habits prevent weight loss, there's no denying that exercise is an important component of good health. It's well documented that aerobic exercise can make you feel happier because it increases the body's production of endorphins, which are chemicals that give you a feeling of well-being and even euphoria. Exercise can also help you sleep better, fight mild cases of depression and boost your self-esteem.

Finding time to exercise isn't always easy, but for people who have desk jobs that require hours of inactivity, it's critical to find a few hours a week for exercise. Creating a fitness plan is one way to make sure you stay motivated to exercise on a regular basis. A good fitness plan should include these three components of well-balanced exercise: aerobic exercise, strength training and flexibility training.

Aerobic Exercise

This type of exercise gives the heart a workout. It consists of physical activities that quicken the pulse and breathing for at least 20 minutes. Biking, running and swimming are great forms of aerobic exercise. Team sports such as tennis and basketball will also give you a good aerobic workout, as well working out on machines like treadmills, elliptical machines and exercycles. You can avoid boredom in your fitness plan by switching between different forms of aerobic exercise.

Strength Training

Besides the heart, other muscles in the body also need a workout. Strength training with weight machines and free weights can tone the muscles of the arms, legs and torso. Yoga and Pilates can also be used for strength training. Another advantage of training to build muscle is that it can help prevent the loss of bone mass and slow down the onset of osteoporosis.

Flexibility Training

Being flexible can help prevent injury and can help improve performance for aerobic activities. Stretching on a regular basis is one of the best ways to stay flexible. Most gyms offer flexibility and stretching class and there are also DVDs that can be used to learn how to properly stretch. Besides stretching, many activities promote flexibility, including karate, dance, gymnastics, Pilates and yoga.

A well-balanced fitness program should include several sessions per week of each of these three types of exercise. Remember that you don't have to be a top competitor in a sport to benefit from it - it enough just to participate on a regular basis. Besides looking and feeling better, you'll gain a sense of accomplishment by taking on new challenges. Investing time in a fitness program is one of the best ways to ensure happiness and a sense of well-being.

Are You Happy?
TheHappySelf.com: Personal Transformation for Thinking People
TheHappySelf.com TheHappySelf.com

Five Reasons to Become a Yoga Teacher

Some Yoga teacher training interns have no intention of teaching, while others cannot wait to get their business cards printed. Some want to give, and others want to open a business as an independent contractor or own a Yoga studio.

There are as many reasons to become a Yoga teacher, as there are to attend a class. Below are five of the most common reasons why students decide to become a Yoga instructor.

Yoga Teacher Training as a Life Quest: Some interns are looking for a challenge. The type of challenge could be physical, mental, or emotional. A competent Hatha Yoga instructor should learn mental, physical, spiritual, and emotional self-discipline from his or her foundational training.

Giving back to the Community: Social workers, counselors, nurses, physical therapists, chiropractors, and school teachers commonly study Yoga to give their students, clients, and patients the gift of Yogic knowledge for self-maintenance.

The above-mentioned professions attract "givers." These are people, who help or guide others, to self-manage their lives. Yoga, in all of its forms, will guide a practitioner to a life with less suffering. As simple as it sounds, less pain and suffering is a blessing.

Self-Mastery: Some teachers make the claim that Yoga is not a self-improvement system. Yoga is an art, science, practice, lifestyle; and every modern self-improvement system has borrowed Yogic techniques. If Yoga is not a self-improvement system, it is the mother of all self-improvement systems.

Healthy Lifestyle: Yoga gives us a realistic view of holistic health. It is really hard for us to be perfect. Diet and exercise can challenge us every day, if we set unrealistic goals. Have you ever met a person who was irritable because of a demanding diet? Hatha Yoga offers a path of moderation for exercise and diet.

Teaching Yoga as a Craft: Some graduates cannot wait to work for themselves. Maybe they had employers, who did not appreciate their talent, experience, or intelligence. Some Yoga instructors teach two classes per week, while others teach more than one class per day.

Conclusion:

Yoga gives us a better quality life, and we decide to share this knowledge with others.

Whether a teacher identifies with one of the above-mentioned categories, or not, is unimportant. If a Yoga teacher's heart is in the right place, that is all a student could ask. Safe Yoga classes, led by one who demonstrates loving kindness, patience, compassion, and tolerance, is the ultimate objective of the teacher trainer.

? Copyright 2011 - Paul Jerard / Aura Wellness Center - Publications Division

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

Consider Yoga As Part of Your Core Exercise Routine For Sculpted Abs and a Flatter Stomach

There are several, traditional core exercises that have proven results, when it comes to sculpted abs and a flatter stomach. These include ab crunches, leg lifts, squats and lunges. There are other ways to strengthen your core muscles, and Vinyasa or Ashtanga yoga is a great alternative for those that are tired of crunches or Pilates. Even though Pilates focuses on the core muscle group from the pelvic muscles to the abdominals and the diaphragm, this kind of yoga is a great alternative for strengthening the core muscle group without a boring and strenuous exercise routine.

There are many different types of yoga, but Vinyasa is a general term that relates to breath-synchronized movement through a series of yoga poses. Sun Salutations are a part of warm up and stretches muscles prior to a more intense workout. Ashtanga and Power Yoga include a series of poses that are more physically demanding and faster paced. It includes a flow of poses that are usually done in a particular order, with constant movement from one pose to the next pose, exercising and stretching a different set of core muscles.

When it comes to sculpting the abs and getting a flatter belly, a good overall body workout is helpful, including cardio routines or strength training. Any exercises that build muscles can cause you to burn more calories and have additional muscle strength. When it comes to the best core exercises, it is a matter of focused stretching and contracting of the muscles, along with deep breathing exercises, that yields some of the easiest and best results and this is what makes Vinyasa or Ashtanga such great choices.

Consider some of the Vinyasa yoga poses that require balance, focus, concentration and proper form. They push muscles to a working position without straining. These yoga poses are even more effective when you add deep breathing to the count of 10, for each pose that you assume during your yoga workout.

When you consider some of the best yoga poses for core muscle conditioning, there are a few to master. There are so many yoga poses that learning the sequence can be a fun and interesting way to do add variety to your core workout routine.

Sun Salutation warm-up, stretching yoga poses are done in the following sequence:

Tadasana, Urdhva Hastasana, Uttanasana, reposition for the Uttansana again and then move into the Downward facing dog, Plank position, drop to your Knees, Chest and Chin, Cobra, Downward facing dog, Uttanasana, Urdhva Hastasana, and finally Tadasana. The sequence is repeated on the other side. These beginner yoga poses are easily found in a number of places on the Internet and many people may already know them from yoga classes.

Following the Sun Salutations, the following effective core poses are part of a fun and effective core training workout:

Cat-Cow Stretch, then Hands and Knee Balance, followed by Downward Facing Dog, Plank Pose, Side Plank Pose, High Lunge, Half Moon Pose, Awkward Chair Pose, Eagle Pose, and finally, the Boat Pose. Try taking deep a breath and holding it for 10 counts between poses.

Who says that core exercises can't be fun and interesting? Consider mastering these yoga poses for core strengthening and more sculpted abs and a flatter stomach.

Dominique Rogers is a fitness enthusiast and author. For more information on superbabs.com/exercise-tips-for-the-best-core-workout core exercises, visit her at SuperbAbs.com SuperbAbs.com

Sleeping Positions With Yoga Movements For a Snore-Less Sleep

When you next go on a long bus or train or plane trip, take a look around your fellow passengers and you'd be amazed at all the positions they sleep in. From which you could predict that they'll wake up groaning at their aching bodies from the contortions they went the night through!

Are you aware that you can still revise the way you sleep so you could really get a good night's rest? Snoring and breathing through the mouth are usually the outcomes of a congested nose. Yoga has postures that concentrate on putting the body systems aligned and in synch, thus enabling you to find a new sleeping position from which you could get that restful slumber the whole night.

Take note of these three positions to avoid, before considering those that Yoga can help you with:

Flat Back Sleep: A stiff corpse-like position where the limbs are kept straight usually has you waking up in the mornings with pain in the lower back. This is because, for several hours you "locked" your knees and hips, thus the leg weights pulled the bones and muscles of the lower back out of their proper placement. The vertebra and lower back discs are thus burdened unnecessarily, resulting in that wake-up pain.

Belly Sleep: Sleeping face down on the mattress with your face turned to one side for breathing twists the neck. This will also put a lot of weight on the fragile nerves from the skull to the upper spine. Those who sleep in this position awake amid a puddle of spit and convulsive neck muscles.

Side Sleep: Among these three, this position is the "safest", as far as back muscles and bones are concerned. Still, it's not safe from pain. The weight of your body converges on the shoulders to the neck and result in extreme pain and muscle spasms in the upper back, shoulders and neck.

Here are alternative ways of sleeping that, in union with yoga practice before bedtime, would send you to soundless slumber. In the meantime, the following positions, in conjunction with pre-bedtime Yoga, can grant you deep sleep with no more snoring:

You can revise the Side Sleep position with simple items and thus, guarantee ideal total body symmetry and avoid compression on the neck. Put a rolled-up beach towel or cylindrical pillow a foot long and 8-9 inches round facing your pillow. You will get additional support for the cervical bones not to bend over the side and control your neck all night long. Another sample is sleeping between two pillows acting as a "hug pillow." This position gives your shoulder joints room and keeps the arm bone weight from gripping the brachial nerves under the collar bones.

A lightweight blanket or towel firmly in place between your knees the whole night, despite tossing and turning all night would maintain the space between the hips. So you get to prevent the lower back or hip bones from mis-aligning. You also get to avoid bruising between your knees. Don't be fazed by additional articles crowding you in bed and adjust to the hug pillow or knee blanket. The sound sleep you'll be experiencing from then on will be all worth it.

Lindaa Adams really loves all things that have to do with health.

One of the very best yoga and fitness blogs Lindaa has found is yogawithkatrina.com/yoga-kamloops Kamloops Yoga Teachers, which is a special combination of yoga and health.

You can watch a Free Video of the hubpages.com/hub/Balancing-Fitness-and-Yoga-with-my-New-Kamloops-Boot-Camp Kamloops Yoga Boot Camp for a incredible work out whenever.

Yoga Sutras of Patanjali - A Brief Introduction

For most people the word "yoga" brings to mind the image of a model that appears on the cover of a yoga magazine in a pose that is almost impossible to get into for an average practitioner. Yoga is commonly practiced as a routine which helps in improving physical fitness and sometimes as a means to stress management. There is growing awareness that it can be effectively used as therapy in treating a variety of ailments, including hypertension, diabetes, heart conditions etc. Those who have been practicing yoga for a while can attest to the physical and physiological benefits that the practice brings.

While all the above mentioned benefits are certainly desirable, most people are ignorant about the true meaning and purpose of yoga which is "the ability to control the fluctuations of the mind". This brief and succinct definition was provided to us by Sage Patanjali, more than three thousand years ago, in the Yoga Sutras of Patanjali. In the Sutras, Patanjali has provided a very scientific and practical exposition of the philosophy and practice of yoga. One very important section of the book describes what is commonly called "ashtanga yoga" or the Eight Limbs of Yoga which provides practical guidelines for achieving the goal of controlling the mind.

Today, most people practice what is called Hatha Yoga which includes physical postures (asanas) and some breathing techniques (pranayama). As you can notice from the eight limbs which are listed below, asana and pranayama are only two of these eight limbs and help establish a strong foundation toward achieving the objectives of yoga. However, to develop a fully integrated practice and achieve the final objectives of control over the mind, one needs to include in their routine all the eight limbs in some form.

Overview of Yoga Sutras

The Yoga Sutras of Patanjali (YSP) are one of the six philosophical streams of Hindu schools of philosophy and a very important milestone in the history of Yoga. The book is a set of 195 aphorisms (sutras), which are short, terse phrases designed to be easy to memorize. Though brief, it is an enormously influential work that is just as relevant for yoga philosophy and practice today as it was when it was written. The sutras are divided into four chapters (pada) as follows:

Samadhi Pada: The first chapter provides a definition and the purpose of yoga. Various approaches that can be used to achieve its objectives are provided.

Sadhana Pada: The second chapter contains the practical approach to achieving the goals of yoga. In this chapter the author gives a description of the eight limbs called Ashtanga Yoga, which is how the yoga sutras are sometimes referred to.

Vibhuti Pada: The third chapter focuses on some of the supernatural powers that an adept yogi may be able to attain.

Kaivalya Pada: In the fourth chapter the nature of the mind and mental perceptions, desire, bondage and liberation and what follows it are discussed.
The Yoga Sutras of Patanjali are also sometimes referred to as "Raja Yoga" or the "Royal Yoga".

Definition of Yoga

In sutra 2 of the first chapter, Patanjali has defined yoga as

"Yoga is the restraint of the modifications of the mind-stuff"

- translation by Swami Vivekananda

In subsequent sutras, Patanjali explains that once the mind is properly restrained, then the "seer" or the "soul, the true self" can rest in its own true nature. Further, as long as the mind is not under control, it continues to assume the form of the "vrittis" or the perturbations in the mind and these become the cause of human suffering. In simpler terms, what this definition tells us is that we can be peaceful and happy when we can control the mind; else, the mind continues to control us and we stay in a state of suffering.

Ashtanga Yoga (Eight limbs of Yoga)

The eight limbs of yoga as defined in the second chapter are as follows:

Yamas (self restraints): The yamas are guidelines for how to interact with the outside world at a social level. The five yamas are: Ahimsa (non-violence), Satya (truthfulness), Asteya (non-stealing), Brahmacharya (abstinence), Aparigraha (non-hoarding).

Niyamas (observances): The niyamas represent guidelines for self-discipline. The five niyamas are: shoucha (cleanliness), santosha (contentment), tapas (austerity), swadhyaya (study of the scriptures and self-study), and Ishwara pranidhana (surrender to God). Together, yamas and niyamas provide an ethical and moral code to be followed so the aspiring yogi can establish an adequate moral foundation for his/her spiritual journey.

Asana (posture): Asana refers to the seated posture which should be steady and comfortable so the yogi can sit and meditate for long periods of time.

Pranayama (breath control): Pranayama, which literally means stretching or expansion of prana, the vital life force, involves breath control and helps train and prepare the mind for dharana (concentration).

Pratyahara (sense withdrawal): Through pratyahara one gains the ability to withdraw the senses from their objects thus achieving perfect control over the senses.

Dharana (concentration/focus): Dharana involves focusing the mind on a single object of concentration for long periods of time.

Dhyana (meditation): When there is an uninterrupted flow of the mind toward the object of focus, the yogi enters the state of meditation.

Samadhi (total absorption): Finally when even the self-awareness of the mind disappears and only the object of meditation shines through, it is called the state of samadhi. It is only in the highest stage of "Samadhi", called the "nirbeeja Samadhi" (seedless Samadhi) when the mind is fully under control and brings the yogi to a state of perpetual peace and tranquility.
The main focus of Patanjali is controlling the mind and subduing the fluctuations of the mind, called 'chitta vrittis'. Once the mind is calm and peaceful, one gets established in his own true nature.

For an English translation of all the 195 sutras by eight different authors, please visit the Yoga Sutra Study blog (link below). In addition, the original text in the Devanagari script (the script of the Sanskrit language), English transliteration as well as an audio rendition of each sutra is also available.

Subhash Mittal
919-926-9717
After working in the telecom industry for over 40 years (including both India and the US), I decided to call it quits and retired in 2005 in favor of pursuing my deep interest in Yoga. I had completed my yoga teacher training in 1996 from the Satchidananda Institute in Yogaville,VA. As time went by, I realized that I was deeply committed to learning more about yoga as well as teaching others so they could derive the benefits from their yoga practice. Currently I devote my time studying yoga and also teaching several classes during the week.

yogawithsubhash.com Yoga with Subhash
integralyogastudio.com Integral Yoga Studio

Yoga For Beginners - Improve Your Mind, Body and Spirit

Yoga for beginners is for everyone all ages, shapes and sizes. You first start out in Yoga as a novice and progress upwards until you are a master in the art.

In my opinion I call it an art as Yoga for beginners is about a combination of exercise combined with meditation and therefore it is much more than just running on a treadmill or lifting some weights. In fact the exercises associated with Yoga are not in the modern sense traditional, you don't need to go down the gym but I would advise those of you newbies to go to a qualified instructor to start with. Exercises involve postures and balance plus controlled breathing as opposed to strength and speed or aerobic type training in other disciplines.

It is important for me to point out the fact that there are many different types of Yoga out there. They all have the same aim in mind and that is to improve mind, body and spirit. Some emphasize more or less on different on the main areas such as meditation, nutrition or exercise. The most common form in the Western world is Hatha Yoga. This has come about due to the fact it is the most applicable to our western culture and westerners associate more readily with the methods involved.

I would suggest before beginning Yoga you briefly investigate the different varieties and pick the one that most matches in with your lifestyle.

If you don't have a local class you can go to then Yoga for beginners can be learned through instructional DVDs, books and multimedia as well as online. So it is easy to start. You don't really need any equipment. Although a good yoga mat or yoga blanket is recommended. When you are ready to begin find a quiet spot in your house and follow the exercise plan you have decided upon. Can't be easier than that!

Some people prefer relaxing music when practicing their yoga meditation and exercises. Normally yoga is done without shoes or socks on but there are special socks you can buy that don't slip if you prefer. All forms of Yoga give benefits to health. They combine the elements of exercise through postures, controlled breathing exercises and meditation as previously mentioned but you need to be clear what Yoga is ultimately about. Regular practice is great for strengthening mind and body.

Beginners of Yoga, will find almost immediate benefit when starting and this can very often be seen within the first two weeks or even less. Most people are surprised by the quick results they achieve within such a short time.

Yoga for beginners is like everything else that involves movement of the body. You should always start with a gentle warm up. Stretching gently is also important. Find a place where you won't be disturbed. The length of time required varies and can depend greatly upon the level you are on. I personally use on average around 1/2 hour a day. When you do it is up to you. For me the best time is first thing in the morning but this is not always possible in the week so after work is my usual time.

To get the most out of Yoga it should become part of your lifestyle. Many beginners in Yoga find it helps them to unwind and relax. They find it invigorating and calming. It also improves their body's suppleness and muscular tonality.

There is yoga for kids, yoga for pregnant women so it really is practically for everyone. If your aims are to lower your stress and have more energy, improve your body strength and much more then I would urge you to contemplate Yoga for beginners is where you should kick off.

If you would like more free information on beginners Yoga go to yogaforbeginnersonline.com Yoga for Beginners and subscribe to my newsletter.

Mind-Body Training

One of the biggest hurdles to effective training is our own mind. Too often we get so caught up in the hectic thoughts in our head that we get distracted from what is really important. Understanding the connection between the body and the mind is a big step in overcoming this and allows us to fully focus on better training habits.

The more we train, the stronger our bodies get. But training the mind is a concept that we usually don't often consider. The benefits of a trained mind, however, can be very helpful in our physical training practice.

The business of daily life can be extremely distracting and often make it quite difficult to realistically remain centered. Ideally we hope that the benefits from the training we do can see us through times when we are unable to train.

Unfortunately, the motivation to train can be severely drained by the problems of the world and the stress they bring. This stress can do a lot of damage to us before we even notice it, such as creating hurdles that hinder the motivation to train. The effect of stress on the mind is something that we may not be fully aware of.

Most of the time we don't even realize the effect stress has on the mind because we are so distracted by the stress to begin with. It scatters our attention and gets us worrying about irrelevant things. We end up with so much to deal with it seems as if there is no time to train.

At the same time stress creates tension in the body. This can another host of difficulties since the proper flow of circulation and energy becomes restricted. Internal blockages manifest as aches and pains in the body. As we lose the precision control over our muscle systems during workouts we can become prone to accidents or injury. When this happens our training suffers, leading to further problems.

The difficulties in the world today are very distracting. It almost seems as if the rules have changed and we are struggling to determine if there are, in fact, any rules at all. One thing we need to be able to count on is our own body and mind. We need to be able to focus on our training.

In order to focus on what we are doing we need to become one with the action we are performing. In Japan there is a word shoshin which means "beginner's mind." This concept is one of imagining you are starting your training over from the beginning.

As a beginner, the first time you do something you have to concentrate on it in order to do it correctly. You must pay full attention to the practice or it can quickly become ineffective or even dangerous. The action of paying attention to what you are doing brings your mind into alignment with your body. Once you become comfortable and adept at that practice it is much easier for your mind to disengage from the action and become distracted by other thoughts.

The idea of shoshin is to retain the mindfulness of the beginner even as the practice becomes routine. In this manner you are able to keep your mind focused.

In addition to the beginner mind, we also want to cultivate something the Japanese call mushin which means "no mind." This concept is one of being fully conscious yet not attached to the any specific thought. It leaves the distractions behind and allows us to see things as they truly are.

From mushin we are able to deal with everything in its proper time and place. If we are able to cultivate mushin then whatever we are doing becomes the most important thing and we are fully and completely engaged in it. From a training point of view this is the method for gaining the maximum benefit from the time we spend working out.

The most helpful practice to cultivate both shoshin and mushin is meditation. Many people hesitate at this suggestion, because meditation can conjure up all sorts of strange behavior. Fortunately the meditation practice I am talking about is simply taking a few minutes a day to sit in silence and allow the mind to settle down. This practice is not about stopping thoughts. Instead, it is simply putting some space between the thoughts and allowing them to calm. It is not always easy, but this type of training is vital because when the mind is distracted, there is no connection to the body.

When there is no connection, the mind tends to become overly attached to the body causing reactions to become hesitant and unbalanced.

In just the same fashion as our physical workouts, the more we train our mind the sharper it becomes. Like sharpening the blade of a sword, the more we practice, the clearer our mind becomes, allowing us to focus more completely on our physical training.

Training the mind in this way can be quite a challenge. There are many distractions and until meditation becomes an integral part of what we do it is easy to let it slide. While we may understand the concept of meditation intellectually, putting aside time to practice is often difficult. Nevertheless, the clarity of thought that meditation provides is something vital to our training that we should not be without. It brings us fully into the present moment.

The practice of meditation needs to be something we realize is an important aspect to our training as a whole even when we feel that it is not doing anything for us.

If sitting meditation is simply not possible there are certain physical arts that can assist in reaching the meditative state through a form of moving meditation. Tai Chi, Qigong and Zen Yoga all incorporate meditation into their practice and can be of great benefit.

When we exist fully in the present moment we are embodying our trained selves. Like moving in stereo, the body and mind become a single flowing entity. By following the same rhythm, each compliments the other. We are able to react without thought or hesitation. Our reactions are perfectly appropriate depending on the situation, neither too strong nor too weak. This is the true meaning of body and mind connection.

The study of shoshin and mushin will enable you to spend less time on your thinking so that you will be able to train more. This is invaluable to anyone who truly wants that subtle edge to excel at their physical workouts.

Aaron Hoopes is the founder of Zen Yoga - Website: artofzenyoga.com artofzenyoga.com

Aaron writes the Wandering Sage Wisdom Blog
wanderingsagewisdom.blogspot.com wanderingsagewisdom.blogspot.com

Books by Aaron Hoopes
-Perfecting Ourselves: Coordinating Body, Mind and Spirit
-Breathe Smart: The Secret to Happiness, Health and Long Life
-Zen Yoga: A Path to Enlightenment through Breathing, Movement and Meditation
-Catch the Cat - ebook for children
-Update:Japan - travel guide

DVD by Aaron Hoopes
-The Zen Yoga Daily Warm-Up DVD

CD by Aaron Hoopes
-Inner Sunrise Guided Meditation CD

Best Exercises to Lose Weight and Fat

With over 20 years of exercise at least six days per week under my belt, I am ready to share with you the answer to weight and fat loss. You do not have to think about it and try to figure out what really works anymore because what you need to know is right here.

Stop watching the infomercials on weight loss products. Stop buying pills that are unhealthy for your body. Stop spending your money on happinesslifetime.com weight loss programs that are extremely expensive and eventually do not work. Start to move your body, in different ways and tighten up your body while losing weight.

What has been proven to me, with the results that I am getting right now and I am thrilled with, is called muscle confusion. The concept is about changing your exercise routine so your body does not plateau, or get comfortable with what you regularly do. If you go for a run everyday for a year or longer, your body can only change so much because it expects that same movement over and over again. With muscle confusion, you are literally confusing your body and the results you always wanted will happen almost instantly.

For instance, here is an example of one week of exercises that work for me. On Monday I will jog on a treadmill or outside for 3 miles and get a good cardio workout. On Tuesday I will do a workout centered around weights and building muscle including abdominals. On Wednesday I will do a sculpting class such as yoga or Pilates to elongate, strengthen and stretch my body. On Thursday I will go back on the treadmill and do three more miles on more of an incline. On Friday I will do another sculpting class that includes weights of three or more pounds. And on Saturday I will take a kickboxing class for a fun way to do cardio again and end my week with full energy while taking Sundays off. Week two would be different in maybe changing the treadmill to a stationary bike or a elliptical machine.

The point is to constantly change it up. Cardio is important, but weight training and sculpting is just as important and will really help you see the results you always wanted. The best part about this concept is that you will never get bored because you are always changing your exercise routine and that means you will stay dedicated to it for life.

Written By: Cristina Pierce

Yoga and Pilates tools for your sculpting routine: wholemindandbody.com/newstore/index.php?main_page=index&cPath=2&zenid=a6573f63a9134a0b84c2add2555d9d98 wholemindandbody.com/newstore/index.php?main_page=index&cPath=2&zenid=a6573f63a9134a0b84c2add2555d9d98

Exercise equipment for your cardio routine: wholemindandbody.com/newstore/index.php?main_page=index&cPath=58 wholemindandbody.com/newstore/index.php?main_page=index&cPath=58