5 Things You Should Know About Core Strength Training

You've probably encountered Core Strength Training before, but may have not yet fully understood the principles behind it. If that is the case, then you've come to the right place. Today, you will learn more about the importance of core strength, the best core exercises, and their positive impact on your everyday life.

Core vs. Abs

People say "core" and you might immediately assume they're referring to the abdominals. Indeed, your abs is part of your body's core, but it doesn't end there. Your core, as the word implies, is the area of your body that equates to your center of gravity. This encompasses your entire abdominal area, plus the area around your pelvis and lower back.

Definition

To put it plainly, core strength training can be defined as the continuous development of the muscles in and around the core through core exercises. A strong core will undoubtedly ensure a more efficient, healthful, and productive way of life.

The General Benefits of a strong core includes the following:

More control over and range of motion
Ability to perform physical activities with less susceptibility to injury
Reinforced protection of nearby internal organs and spine
Higher endurance, flexibility, agility, and tolerance for physical stress
Center of gravity is more stable

Role in Fat Loss and Muscle Gain

Needless to say, core strength training plays a big role in your effort to burn fat and build muscle. Think about it this way - if you had weak core muscles, you would need to exert more effort and commit more time to burn fat. In essence, you get faster, more optimum fat-busting results if you have a strong core to begin with.

The more active muscles you have, the more fat you burn. That's another way to look at it. Stronger core muscles help you build lean muscle elsewhere, and that can only speed up your fat loss.

Working Your Core Muscles

Core strength training involves not 1, not 2, but up to 29 different muscles in your body. There are many exercises and movements you can engage in to effectively strengthen your core and, ultimately, get rid of excess body fat. The 7 best core exercises include:

Sit ups
Crunches
Modified or Side Plank
Bridge
Single or Double Leg Abdominal Presses
Quadruped
Yoga

When working on your core, always remember to listen to your body. Overworking won't do you any good. It's very important that you space out your workout sessions, whether they're core, cardio, resistance, or interval training exercises. Also, try to maintain free-flowing breathing instead of holding your breath for too long. Finally, if you are still unsure about correct positions, exercises, and workout techniques, you can always consult a fitness professional.

The whole purpose of core strength training is to facilitate healthy form and enduring physical performance. Practice these core strengthening principles and you're bound to end up with a more complete and effective fitness program.

Take your quest for a healthier, leaner body to the next level and learn the sixpackabsguide.com/reviews/truth-about-six-pack-abs truth about six pack abs. This sixpackabsguide.com/reviews/athlean-x-review Athlean X review and other fitness resources online will definitely help you achieve your fitness goals faster. Go there now!

Yoga Therapy - How Yoga Teachers Can Facilitate Health and Wellness With Yoga Therapy

How can yoga teachers, holistic health practitioners, massage therapists and other health care professionals facilitate health and wellness? How comfortable are you exploring feelings and emotions, the full spectrum of your being?

1. Yoga Therapy

Yoga techniques can be applied to enhance health and wellness. Postures, yoga breathing, deep relaxation, mantras, meditation and other yoga techniques can be used as you create a safer place for the student to explore the deeper dimensions of his/her being. You'll have to take into account each student's age, culture, religion, and specific health challenge when selecting techniques. Then take it one step further by modifying those techniques according to needs.

As a yoga teacher and or holistic health practitioner, you can select both gross techniques like postures and breathing, as well as subtle ones like deep relaxation and meditation. These would all be included in your Yoga Therapy treatment plan.

2. Body Mind Spirit

Yoga psychology and philosophy are clear that the cause of illness and disease is the lack of knowledge of the true Self. We can explore body mind spirit using the specific 8-fold path (Ashtanga Yoga). This path is given in Patanjali's yoga sutra, and has what is called Outer Limbs and Inner Limbs for a full exploration that leads to the experience of the true Self.

As a massage therapist, or therapist of another discipline, you can create a safer place for the client to examine physical challenges as as explore feelings and emotions. In Yoga Therapy, this is done within the framework of yoga psychology that amongst other beliefs identifies attachment and aversion as 2 of the forces to be investigated.

3. The Yoga Therapist

The most important key to facilitating health and wellness is the therapist herself or himself. The massage therapist, health care professional, holistic health practitioner, or yoga teacher wanting to share yoga as a healing path will bring Presence, Understanding and Compassion, having practiced both outer and inner limbs of Ashtanga Yoga during the formal training required. You, the practitioner would have explored your own feelings and emotions during the training, and your ability to be Present would have increased, as would Understanding and Compassion.

Yoga teachers, holistic health practitioners and individuals with a basic understanding of yoga can become wellness educators and offer a creative student-centered approach to sharing the techniques of yoga through Yoga Therapy. They can create a non-judgemental space for students to discover their true Self as they facilitate health and wellness.

And now, I'd like to invite you to claim your free access to information on learning Yoga Therapy when you visit yogatogo.com/yoga-therapy-yoga-therapist-training-program yogatogo.com/yoga-therapy-yoga-therapist-training-program

From Heather Greaves - the Self Care Mentor and Body Therapies Yoga Training

Masculine Yoga

Yoga was started by men and only practiced by men for literally thousands of years. The "father of yoga" was a guy (or perhaps a collection of men now) known as Patanjali. The Yoga Sutra of Patanjali is one of the original and one of the most important yoga texts. This was created sometime between 200 BC to 200 AD no one is totally sure. There are no reports of a "mother of yoga" to date, but you never know.

In the west it started out that most of the teachers were men and the students were women. Even more recently women have become more dominate in teaching yoga in the west. My personal experience with teacher training is there might be one male in the class, it's unfortunately really. Women have been teaching mostly women for a while now but things do seem to be evening out a bit with more and more men joining yoga classes recently.

Yoga is a non-competitive sport which could be one of the reasons it draws more women than men. Not all men, but men in general tend to like the competition aspect of sports. There is a growing trend for more men to participate and enjoy yoga, but to some there is still a bit of girly stigma attached to yoga. It's great to see some high profile men enjoying yoga and talking about it, from musicians, actors and professional athletes.

If you are a man, then congratulations on getting this far into the article! If you're a women reading this let's do a favor for the men in our lives and introduce them to yoga in order to help them improve their performance in other sports and for the physical challenges of real life.

If I had to pick one pose that is spectacular for men it would be Downward Facing Dog.

Downward Facing Dog is one of those great multi purpose pose. This pose strengthens arms, legs and torso. It stretches the chest, back, shoulders, hamstrings, calves and feet. This pose can improve digestion and energize the body. Some of the mental benefits improves focus, developing willpower, stimulate the mind and relieve stress and anxiety.

Getting Into the Pose:

? Starting on the floor on our hands and knees. Handing shoulder width apart with fingers open nice and wide

? Tuck the toes under and push the tailbone up towards the ceiling.

Holding the Pose:

? Pushing into the floor with evenly between our feet and hands

? Stretching the heels towards the floor

? Keeping our ears between our biceps

? Pointing the tailbone up towards the ceiling

? Breathing into the pose

? Relaxing down to the floor as you feel necessary

Invite the men you know to give it a try, they might surprise you.

This article by Gaylene Thoeny, a 500hr Registered Yoga Teacher, Personal Trainer, Lifestyle Manager, Yogi and mom. Go to [groundinglifestyle.ca] for more information. Gaylene specializes in creating a grounded life on and off the mat. You can also follow her at gaylenet on Twitter and on Facebook.

Baby Boomers And Their Bucket Lists

So what's on your bucket list? Does it include an inventory of exhilarating adventures like climbing Mt. Whitney, skiing Mak-M-Stairs-Plunge in Colorado, backpacking The Appalachian Trail or cycling through the hills of Tuscany? Or maybe something a little less intimidating but equally thrilling, like swinging a golf club at an uncooperative dimpled little ball and driving it 200 hundred yards down a pristine fairway or smashing an explosive forehand down the line to convincingly win your match and secure the title of Baby Boomer Open Champion. Whatever your dream yoga can help.

Frequently it is the nagging, noisy chatter of the mind more than the snap, crackle and pop of the body that hijacks our best intentions and keeps us from reaching in to that bucket and eagerly attacking our list. However sometimes all we need is a little encouragement and a lot of team work and that is where yoga is at its best. Team work is all about cooperative effort and yoga teaches us that it takes the integration of mind, body, breath and spirit working cooperatively to tackle and overcome the physical and emotional objections we so often succumb to.

I am frequently asked if there are distinct yoga asanas (poses) or sequences to support specific activities like golf, cycling, hiking or skiing. I always give a very clear and straight forward answer. Yes and No.

I am completely convinced that a well rounded yoga practice will help improve ability with all physical activities, whether it be the demands of running a 10 minute mile or lifting a gallon of milk on to the top shelf of the refrigerator. The more you understand how to balance strength with flexibility, improve balance and concentration and rely on the breath as your most trusted friend, the more you will be able to reach into your resource bag of experience when a particular muscle protests at the most inconvenient time and place. However, different activities do demand more work from specific muscle groups and their supporting structures and targeting those areas with focused awareness can help direct energy where it is needed most, improve agility and heighten your enjoyment of the experience. Warning: Many Type A Baby Boomers are at serious risk of minimizing the importance of enjoying the experience while chasing the goal. Fortunately, yoga can help with this, as well. Remember, the journey is just as important as the destination.

What makes yoga different from other "training" methods is that in addition to teaching you how to prepare your body, it helps you learn to focus the mind, incorporate the breath and bring acceptance to the present while pursuing the future.

We all need bucket lists. They remind us that we are never too old to have dreams and never too old to set new goals and add to our bucket lists. Goals and dreams keep us young at heart and physical challenges keep us strong in mind and body. We are never too old to experience the pride and sense of thrill that accompanies every accomplishment.

One of the goals on my bucket list is to encourage others to establish their own lists and then help them achieve their goals. My yoga practice has made profound changes in my physical abilities and emotional well being which has allowed me to complete challenges that I was not capable of in my pre-baby boomer years. It can do the same for you.

I will be writing a series of short articles about how yoga can provide support and training for specific physical experiences and athletic activities. I will keep the articles brief and focused so that the reader can attempt to integrate and apply the information quickly and easily. When appropriate, I will attach links for those who wish to pursue more detailed information on anatomy and movement.

Donna, a mindful baby boomer is a RYT with Yoga Alliance with advanced training in therapeutic yoga. She is the creator and founder of scentsualeyepillows.com scentsualeyepillows.com, unique, custom designed eco-friendly eye pillows in a variety of fabric and scent options and mindfulnessforbabyboomers.com mindfulnessforbabyboomers.com, a website to help guide those of the baby boomer generation through the practices of mindful awareness as we encounter the privileges, challenges, fears and anxieties of living longer than any generation before.

20th Anniversary Stretching - Stretching Review

When I first purchased Bob Anderson's 20th Anniversary Stretching (Stretching) I couldn't put it down. Over the years I have read literally hundreds of fitness and exercise books, but nothing like Bob's latest book. Published by Shelter Publications, the 224 page paperback edition is the finest piece of work written about stretching for fitness or sports.

Most everyone knows how important muscle flexibility is in everyday life, let alone health and fitness, but far fewer understand how to do it. Bob Anderson's 20th Anniversary Stretching (Stretching) takes you through the step-by-step process of the how's and why's you must stretch your muscles.

No matter if you like to walk for fitness and exercise, you need to stretch your legs, thighs, calves, hamstrings, etc. Or, if you enjoy jogging, running, weightlifting, basketball, or any other sport for that matter, this book if for you.

20th Anniversary stretching is a complete encyclopedia so to speak on stretching. It's complete with over 1,000 pictures, 200 stretches, and stretching regimens for 36 different sports and activities. So, if you play golf, tennis, softball, or horseshoes, you will gain valuable help and information from reading this book.

I never realized just how stiff I was until I started stretching with the routines included in this book. What I enjoy so much about 20th Anniversary Stretching (Stretching) is how the pictures and drawings make things so easy to follow.

I had no trouble understanding how to do each particular stretching exercise that is outlined in the book. There was no guesswork on my part on what I needed to do. Within a couple of weeks of stretching, I never felt better. I feel like my level of strength and conditioning is what it used to be 20 years ago.

I found the book to be more than just a book of stretching exercises. It's like a complete fitness book for people of all ages and level of conditioning. In fact, I believe you could substitute this book for any other type of exercise program. Regardless if it's aerobics, pilates, yoga, or any other exercise activity, 20th Anniversary Stretching could be a replacement for all of them.

If you're looking to get your muscles, body, and mind in better condition, I would highly recommend picking up this book. Anyone, regardless of age, or whether they play recreational sports or not, can enjoy a higher level of health and fitness in their everyday life from 20th Anniversary Stretching (Stretching).

You can find out more about 20th Anniversary Stretching [health-and-fitness.infofroma-z.com/20th_Anniversary_Stretching_(Stretching).html] as well as much more information on health and fitness issues at [health-and-fitness.infofroma-z.com]

Three Classic Yoga Meditation Types

There are many different yogic lineages, which result in a variety of Yoga meditation techniques. These techniques vary, depending on the creator, tradition, and teacher. Meditation techniques, are often combined with pranayama and yoga asanas, help bring the mind to states of tranquility. They will lower your stress and anxiety levels. Ultimately, they will connect you with the simmering divinity at the core of your own being.

Mindfulness (Awareness) Meditation

One of the classic types of Yoga meditation is the practice of mindfulness meditation. This form of meditation rests on the art of becoming deeply present and aware of what is here, right now. As a Yoga student, you are constantly reminded to check in with yourself and see exactly how you are feeling, both physically and emotionally. In order to do this, you must focus on what is happening at this very moment, without judgment.

As you practice this form of meditation, you will become aware of physical sensations, pains, aches, and feelings that arise during the course of your Yoga practice. As you become intimately aware of what is happening for you in the moment, you are given the opportunity to practice ahimsa, or non-violence, towards yourself and others, as you move throughout your day.

Breath Awareness Meditation

Another classic form of Yoga meditation is to simply watch your breath. All you have to do is sit comfortably on a chair or on the floor, close your eyes, and begin to watch your breath, as you inhale and exhale, and inhale and exhale, and inhale and exhale. By this point, your mind will most likely begin to wander. Slowly and gently, let go of the thoughts and focus again on your breath. You can do this meditation practice almost anywhere, unless you are driving. If you are driving, you can focus on your breath - just don't close your eyes!

If you find that your mind wanders uncontrollably, you may want to take the aid of a mantra or sacred word. A mantra is a sacred word, or phrase, that you repeat either silently or aloud, during your meditation practice. You may have received an enlivened mantra from your Guru, or you may choose a mantra with which you personally resonate.

Mantra Meditation / Koan Meditation

Meditating on a divine concept, or a mantra, is another classic Yoga meditation technique. However, this form of meditation is difficult, and requires a teacher for optimum success. An uplifting spiritual concept is a wonderful meditative focal point. It will help to quiet and uplift your mind.

A Japanese koan (a paradoxical anecdote), on the other hand, is designed to take us far beyond our regular way of thinking, in order to stop the analyzing and judging part of the mind. The koan is a riddle without an answer, which helps the practitioner develop intuition, instead of judging.

Summary

All three of these Yoga meditation techniques will help to quiet, center, and train your mind, so that you are prepared for life's many challenges, and to create a connection with your own spiritual beauty.

? Copyright 2011 - 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/

Personal Trainer for Weight Loss? Try Yoga Instead

If you're looking to lose weight, you may have considered hiring a personal trainer. Here are seven reasons to get personalized yoga instruction instead of traditional gym-based personal training to help you meet your weight loss and fitness goals:

1. You never need to set foot in a gym or use gym equipment.

Unlike most forms of personal training, yoga builds strength and endurance by bearing the weight of your own body. All you need is a little floor space.

The benefits are clear: You don't need to pay extra for a gym membership, buy expensive equipment (yoga gear is cheap and often unnecessary), or worry about other people looking at you while you exercise.

2. While personal trainers tell you to "push harder, make yourself do it," a personal yoga teacher will encourage you to respect your limits without judgment.

Non-harming is taught as a tenet of yoga. This includes respecting and accepting yourself (including your body) as you are today instead of forcing the body to do things it's not ready for. This also includes training the mind to be aware of destructive self-criticism. Over time, you can safely expand your capabilities and learn to accept and honor yourself without the harsh "no pain, no gain" attitude.

While a yoga practice can certainly help increase your tolerance for uncomfortable situations, it is strictly a "no pain, no pain" endeavor.

3. Personal training does a great job of getting the weight off and building muscle, but it often does so at the expense of flexibility.

Yoga allows you to lose weight while building lean muscles for both stamina and flexibility, giving you added agility, speed, and range of motion - an extra edge for the tennis court, golf course, football field or hiking trail.

4. Your personal trainer may "pump you up" to work out in an excited state, spurred by the fight-or-flight stress response.

A skilled yoga teacher can achieve the same cardiovascular training by having you hold poses, flow through a series of non-impact postures, or even through simple breathing techniques - all while in a relaxed state.

5. Personal training sessions can sometimes be mind-numbing and repetitive.

Yoga, on the other hand, requires concentration to keep balance in the poses, building focus and poise in all aspects of life and at any age.

6. Personal training targets only the physical aspect of your wellbeing.

Yoga is a technology thousands of years old developed to bring optimum performance and balance to all aspects of your life. Get rid of the weight in your physical body - while shedding mental, emotional, and spiritual weights that have been keeping you from being happy, whole, and connected.

7. Yoga directly addresses stress, one of the main contributors to health problems today.

Whereas you may feel calm as an after-effect of a tough workout at the gym - at least until you get in the car - yoga practice includes stress reduction from beginning to end, with techniques you can use long after your private session ends.

No doubt every personal trainer and every private yoga teacher are different and bring their own unique talent and training into an overall plan to help you lose weight. But before you sign your personal training contract, be sure to consider personalized yoga as an effective weight loss strategy.

David Morgan teaches private yoga in Knoxville, TN: yogaknoxville.com/considering-a-personal-trainer-or-personal-training-in-knoxville-tn-140 yogaknoxville.com/considering-a-personal-trainer-or-personal-training-in-knoxville-tn-140