Four Things You're Doing To Stay Fat

The fitness industry is flood with information these days; it's a good problem to have since knowledge is power. The downside to all of this readily available information is that we suffer from an information overload. It is so easy to get information that we add every new method we read about into our daily training. The one resounding question I hear is "Why am I not getting the gains I want"? This is actually very easy to answer; most people aren't as advanced as they think they are. There's a reason people aren't getting the gains that they want, here they are.

1) Lack of Program Design

Can you really say that you're following a properly planned program? What I mean is, do you perform full body session for 2 weeks then decide you want to really improve that deadlift so you go and train like a powerlifter? Do you know where you plan to be with your training in 12 weeks? 16 weeks? Don't follow programs out of the magazines, set goals then follow them

2) Too Much Aerobic Training

Are you still doing your steady state or long duration cardio? If you answered yes I bet you will also answer yes to the following questions. "Are you struggling to lose fat despite your efforts"? "Do you notice rapid muscle loss"? Long duration aerobic activity has directly been linked to higher cortisol levels, which lead to fat gain and muscle loss. Cut it out.

3) No Prehab Work

You have a nagging injury, a pain that keeps limiting your training. It's pretty common that people don't perform prehab work and just assume it'll go away. Performing prehab work at the beginning or end of each session will add structural balance to our body and allow us. This will ensure long-term progress and growth and just make you feel better. Take the Chicken Little "The sky is falling" approach and do your prehab after every session.

4) You're still performing body part training

It still confuses me why everyone and their mother (literally) are copying bodybuilder body part training. I know, they do it to get big muscles so I should do it too. Well can you rest and use the drugs they use? How often are you hitting each muscle per seven-day cycle? Frequency is the real deal people and the key for growth; it's here to stay.

5) You're doing the same all routines

Do what you've always done, get what you've always gotten" It's the quote in front of Ronnie Coleman's treadmill and it needs to be in every gym in the country. It could be cardio, weights, pilates, stretching, yoga, spinning, whatever you want to do but if you continue to do the same thing you're going to screw yourself. Even if your consistently switching exercises, sets, reps, intensity you need to be even more creative. Everything should be in your toolbox, kettlebells, powerlifting, olmypic lifting, bodybuilding methods; it's your entire playground.

About The Author
Jimmy Smith, CSCS, is a body enhancement coach who has helped individuals and athletes of all levels from high school to the top collegiate and national ranks in reaching their elite performance and body enhancement goals. Although Jimmy is well versed in several bodies of knowledge, he specializes in performance and body enhancement as well as biomechanics as it relates to injury rehabilitation and human movement. In addition, Jimmy is currently advancing his education as a master?s degree student in Human Movement and writes for various online magazines.

Visit Jimmy?s website jimmysmithtraining.com jimmysmithtraining.com to sign up for his FREE newsletter that contains a FREE report with exclusive fat loss information.

Improve Your Voice for the New Year and Watch What Happens to the Rest of Your Life!

If you want a New Year's Resolution that can improve your life, both professionally and personally, you might consider voice training. I am sure that you are questioning how this is possible. What is fascinating about the techniques for discovering your 'real' voice is that those techniques will directly influence a number of other aspects of your life.

From better sleep to greater endurance, from less stress to lower blood pressure, voice training which prioritizes diaphragmatic breathing will do just that. It is truly a marvel how this works.

If you were to ask 99% of the population to take a deep breath, they would:

1. pull in their lower torso region;

2. throw out their chest; and

3. lift up their shoulders.

Sounds correct, doesn't it? Unfortunately, that type of breathing is known as shallow, lazy or upper chest breathing; and, it is not correct.

What is one of the basic fundamentals of yoga? Breathing with the support of your diaphragm. Do you know why? Because respiration in this manner is relaxing and relieves your stress since it eliminates the toxins in your blood. Shallow or lazy breathing, on the other hand, has the opposite effect. It actually increases those nasty toxins, thereby increasing your stress.

When I teach voice improvement, diaphragmatic breathing is one of the prerequisites of my approach because I want you to learn how to power your voice by means of your chest cavity. If you are a lazy or shallow breather, however, using your chest as your primary sounding board is not possible.

Yes, we are a population of lazy breathers; but, we are also a population who overtaxes the voice box and throat cavities in order to produce voiced sound. What results are voices that tend to be higher in pitch, thinner in quality, and young-sounding.

When you learn to breathe with support and use your chest to power and amplify your voice, you will discover a richer, deeper, more mature sound: a voice that has resonance. And, in the process, you will find that if you make diaphragmatic breathing a habit, you will be able to greatly reduce the stress in your life. The result is lower blood pressure, better sleep, less pain, and greater physical endurance.

Imagine improving your life, both professionally and personally, just by learning to breathe with the support of your diaphragm. And, in the process, you will discover the voice inside that is just waiting to be found!

The Voice Lady Nancy Daniels offers private, corporate and group workshops in voice and presentation skills as well as Voicing It!, the only video training program on voice improvement. Visit voicedynamic.com Voice Dynamic and discover the best means of sounding more mature.

Yoga in Practice - Hidden Opportunities to Learn

Jnana Yoga does not have to exist within the study of scripture only. We can also learn useful lessons by observing the actions of others. Have you ever noticed that those people who tend to cause new rules to be instituted, never stay in one place very long?

They "wear out their welcome" fast. They may go through a number of jobs, creating new rules for everyone else, they leave behind. These are the "rule breakers" of life. In Yoga studios, on the job, or out in traffic, they set precedents everywhere they go.

Rule breakers tend to be self-serving and negative about life in general. Everyone owes them something, life is never fair to them, and their surrounding environment is to blame for all the wrongs life has done to them. Their family, job, society, and friends are at fault for "their lot in life."

Believe it or not, you can learn a lot by watching a rule breaker in practice. My grandfather used to say, "Even the court jester can teach you something." It is very true in this case, as well.

For a start, we can learn how not to act, but there is much more. How are this person's listening skills? Chances are - this person does not listen to others. In fact, part of making lasting friendships, partnerships, and relationships, is to listen to others empathically.

Does this person take responsibility for his or her actions? Usually, this person feels they are smarter than everyone else, but a victim of circumstance when schemes do not have the desired result.

The irony is - a rule breaker will never be navigated by reality, unless he or she makes a big change in attitude. Therefore, always be guided by common sense and ethics.

© Copyright 2007 - 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. riyoga.com riyoga.com He has been a certified Master Yoga Teacher since 1995. To receive a Free Yoga e-Book: "Yoga in Practice," and a Free Yoga Newsletter, please visit: yoga-teacher-training.org/index.html yoga-teacher-training.org/index.html

3 Things You Need To Look For In A Good Ski Workout

Here are the three things you need to look for in a ski workout.

Challenging Aerobic Activity

Your heart and lungs work twice as hard when you're on the slopes because of the cold air you're breathing. This means that your aerobic activity needs to be challenging for your ski workout; a brisk walk may not be enough to really train you for skiing. You need to be working so hard that it's difficult to talk while engaging in this activity.

This is something that will be different for everyone, depending upon current levels of physical fitness. This means it will be up to you to decide how to increase the challenge of your aerobic activity. If you take an aerobics class, try something that is just one more level up such as step aerobics or spinning. If you jog, try adding some wind sprints. Add stair stepping, trail running, or martial arts to any workout for more challenges.

Building Leg Muscles

Your legs balance you on your skis, push you down the slopes, and guide you in the right direction. Without good tone in the leg muscles your skiing trips will be ineffective and less enjoyable, and you'll be more prone to injury due to collisions and falls.

Building leg muscles is important for a good ski workout. This means presses, curls, squats, jumps, and any other exercise that requires resistance of the leg muscles. Challenging aerobic activities such as step aerobics, spinning, and wind sprints also build the muscles in the legs as well.

Core Workouts

Your core, meaning your abs, sides and back, are important for skiing as well. The core area supports the leg muscles and movements and keeps you upright and balanced on the skis. When turning or changing direction, this movement originates from the core.

Core workouts include Pilates routines, advanced yoga and stretching, crunches, swimming, dancing, and the use of machines that work these areas. These will build and tone the muscles in this area and increase balance and flexibility as well.

These three elements of a skifitnesstraining.com/skifit_report.html good ski workout will keep you strong on your skis and allow you to ski without interruption all day, for as many days in a row as you'd like. You'll also be safer since you'll have better control and will experience fewer collisions and spills. A good ski workout is the foundation for a good day on the slopes, and for a more enjoyable ski experience altogether!

To get into the best possible ski shape of your life and ski all day long without the dreaded aching, burning jello-leg, then grab your free report and start chiseling that body for ski season.

skifitnesstraining.com/skifit_report.html skifitnesstraining.com/skifit_report.html

Pilates During Pregnancy

Pilates is a somewhat old form of exercise (invented by Joseph Pilates in the 20th century) that has recently gained quite a lot of media attention and is currently helping many people, all over the world, with improvements in their physical and mental health.

The inventor originally came up with the method because he was himself very weak and could not do the regular exercises like other people of his age. What it eventually turned out to be was a good understanding of how the body muscles and mental control works and finally, the application of the knowledge to help other people in improving the control and thereby their bodies and the enhanced quality of life that would inevitably ensue.

Due to its stress free nature and anywhere-anytime-anyone philosophy, it is very safe to continue with Pilates during pregnancy.

It is a low impact exercise that works with your body in its present state and does not demand or involve the high stresses involved with other exercise regimes like weight training or cardiovascular training.

This is especially true when a woman becomes pregnant and can no longer perform the various aerobic moves that she previously did. At such a time, a Pilates workout can help the core muscle strength stay intact. This makes Pilates during pregnancy not just an obvious choice but also a necessity as progressing through pregnancy puts more and more stress on the back and body joints due to weight gain.

When Joseph Pilates was going about creating the Pilates exercises, he focused on what he called the girdle of strength. The girdle of strength is the abdominal area muscles along with those connecting to the lower pack and pelvic floor. These areas are also the most important for a pregnant woman because the very nature pregnancy forbids any stressful exercise involving these areas. So Pilates during pregnancy offer not only the perfect but sometimes the only choice.

First Trimester

It is quite safe to do almost any Pilates exercise during the first trimester though it is safest to first consult your doctor and discuss all possible exercises before going ahead on your own. Sometimes it also helps if you can talk to a properly certified Pilates instructor as they can already possess knowledge of how to proceed in these matters.

Second and Third Trimesters

It is advisable to be a bit more cautious during this phase of pregnancy. Discuss everything with your doctor as well as a certified Pilates instructor before doing anything (or continuing with your existing Pilates routine). It is quite normal for everyone to tell you that all exercise requiring equipment and balance should be avoided during pregnancy once the woman is into the second trimester.

Pilates during pregnancy are quite safe but there can be individual complications that only qualified professionals can help you with.

Check out pilates-class.com pilates-class.com for more info.

You can find more great Pilates information at pilates-class.com pilates-class.com Check out some of the comments by top pilates instructors.

Unleash Your Potential Via Brain Training - Training the Brain Through Sleep and Yoga

You, like your brain is full of potential. We should not underestimate ourselves, and our brain.

Yes, we live in a dog-eat-dog society, everything is going so fast and we are bombarded by so many elements around us. Our brains are able to store and access incredible loads of information. Thus, we tend to worry more and enjoy less. Most of the time, we are too tired to relax our mind and have a good sleep!

Sleep is important to over-all health and well-being. When people get less than 6 or 7 hours of sleep each night, their risk for developing diseases begins to increase. Sleep reduces stress. A good night's sleep makes you feel energized and alert the next day. More importantly sleep bolsters our memory.

Memory consolidation occurs during sleep. While your body may be resting, your brain is busy processing your day, making connections between events, sensory input, feelings and memories. Your dreams and deep sleep are an important time for your brain to make memories and links. Getting more quality sleep will help you remember and process things better.

So, how do we achieve a good night sleep? Good sleep can be attained by the following:

o Listening to relaxation music

o Avoiding before-bed snacks

o Getting to bed early as possible

o Taking a hot bath or shower

Stress contributes to memory decline. Another stress-reducer which I recently started practicing is Yoga. Yoga is a great stress reducer. A few stretches each day is enough to release your physical tension and trigger endorphins to make you feel better. Efficient use of the body cues movement in the brain. Yoga styles use specific meditation techniques to quiet the mind.

Truly, the body and brain are partners! And, Yoga offers this mind-body connection. As you match your controlled breathing with the movements of your body, you retrain your mind to find that place of calm and peace. It also promotes improved circulation to the brain as well.

Let us not underrate ourselves. We have an unlimited capacity to learn. Unlike computers, our brain will never say: "Hard drive full." A good sleep and yoga regimen will unleash your mind's potential!

Why Brain Training?
The brain needs care just like the body
New scientific research shows that we can improve the health and function of our brains with the right mental workouts. In a study funded by the National Institute of Health, scientists found that memory, reasoning and processing speed can be improved by brain training. Moreover, they found that cognitive improvements persisted for at least five years!
As seen on CNN, CNBC and FORBES: braintraining-games.org Brain Training Games and braintraining-games.org Brain Training Puzzles

Tips For Finding The Right Yoga Teacher

In the last few years, yoga has been popularly revived by many fitness enthusiasts all over the world. It has been included by many as part of their active lifestyle. You can see new classes being held in different locations every day while hundreds of new yoga instructors have been taking certifications annually. Having this said, how will you be able to find the perfect yoga instructor for you and be certain that they have the right knowledge and good teaching skills that you are looking for?

Basically, there may be different schools of yoga but its curriculum is fundamentally based on similar yoga movements. It can vary on the combinations and tempos with the intention of achieving particular results. You may check first the course brochure of the yoga school which can be informative and helpful in determining the best yoga place to enroll. If you are trying to shed off some pounds, then you may want to consider one of those nearby yoga schools in your area that offer fast-paced yoga classes. But if you are in search of a place for spiritual tranquility, then you may like a slower-paced yoga better as it comes with longer holds. It will really depend on your purpose for enrolling in a yoga course in finding the right yoga instructor. There are more than a few yoga schools that may all meet your kind of need. Never easily give up on the first one you have chosen as it will be a good opportunity for you to try and find the suitable yoga teacher to address your concerns.

In reality, responding to a yoga instructor may be a bit challenging if you don't have the right type of yoga teacher to begin with. There is no such real certification process or an approved training progression that is being given. In view of the fact that there are no standards to be taken as a formal reference, each person can claim themselves to be one of those professional yoga teachers.

That is the main reason why you have to know the kind of training a prospect yoga instructor has had. You have to find out the following:

1.) Which yoga school did he study?

2.) How many hours did he put in to study and work in becoming a teacher?

The program your prospect yoga teacher should have must include practice sessions in teaching more than actual learning. Moreover, the recommended standard is at 200 hours. You will get to see other certification programs that will take a person about a year or more to complete while there are those programs that includes extreme correspondence-type of course study. If this is the case, you are expected to pay more and learn more from the former kind of teacher to prevent getting into a longer yoga courses.

In addition, it is also important to verify his experiences. Check on how long s/he has been teaching yoga. More often than not, it is true in this case that the longer the experiences of the teacher, the better s/he is in teaching his/her students. Although you should not negate the new instructors since there are a lot of promising new yoga instructors too. It is also recommended that you interview some of their students. This way, you will get to know what it is about your prospect teacher that they like and appreciate plus the details your teacher has to change. It is also necessary to experience a session with your soon-to-be yoga teacher by going to a trial class. This will be one of the perfect venues where you can do a comparison between your ideal yoga instructor vs. your prospect teacher.

You can also want to ask your potential yoga teacher most especially if you are new to it and discuss your purpose and plans with him/her. Find out details like how s/he got into the practice of yoga, the styles s/he has learned and practiced and the schools s/he has attended. It is also helpful to know what s/he usually focuses into during her yoga classes. Answers may vary from flexibility, strength, meditation or balance. Furthermore, you also have to find out if s/he limits her class size. Your present condition is also vital in finding the right yoga teacher to teach you as you may be suffering from high blood pressure, muscle pains, and other physical challenges. Thus, it is necessary that you inform the instructor about these concerns and find out if s/he has past experiences dealing with similar cases.

Here are reliable signs to watch out for in seeking a certified yoga instructor:

1.) Is s/he excited about yoga and its countless advantages for his/her students?

2.) Does s/he seem skilled and knowledgeable in making use of Sanskrit names for the Asanas?

Certainly, these questions do not assure you of the expertise but it can give you an idea as to the amount of time they have spent to study yoga.

Once you have checked his/her past experiences and credentials, it is time for you to go for a trial session before you finally sign-up and hire the yoga instructor for a period of time. It is best that you get that feeling of guarantee in yourself that both of you are well-matched to work together. You have to like the routines s/he will lead and find his/her instructions easy to be followed. Preferably, your yoga teacher should give you the personal help when needed. S/he should provide demos and show utmost care for his/her students by closely watching them to ensure that his/her students are doing it the right way to prevent possible physical injury. Some yoga teachers would even correct not only by giving instructions verbally but with light repositioning of your body. If you have suffered from serious soreness after a session, then it is an indication that you did an unbalanced routine. Thus, you may want to consider of finding another yoga teacher.

Always remember not to get disheartened with a bad yoga instructor. You just have to try all over again. Who knows? It may just be worth all the trials in finding that better yoga instructor in no time!

For more information on where to find a good Yga trainer refer to this site bidmyservices.com bidmyservices.com/ we have a variety of different services that will match your needs.