The Best Response to Any Situation is Your Very Own

We're all familiar with the experience of suddenly being at a loss for words in how to respond to a situation. Your mind fleetingly breezes over several options, and you're temporarily flummoxed as to which direction to go, so you just land on one and off you go! I've sat many a time in front of my laptop for instance, staring at the screen, trying to develop the germ of a thought for writing an article - or even responding to an email. At some point after a while, I 'wake up" and realize that I am, what I call, "externalizing." You would think I would know better by now. Externalizing gets me in trouble every time.

Externalizing means that I am thinking more about what you "out there" might need or want or benefit from hearing about, than about what I have to say. I externalize when I am more committed to being appropriate, or clever or impressive, or trying to fit in, than to exploring what I really think and feel, what I have to say, or what is going on within me at this very moment. Externalizing maintains dialog at safe, superficial levels, with a lot of verbiage about nothing particularly relevant to anyone. I can't really know what's best for you to hear, and I remain mute about what's going on with me. At it's worst it is, of course, dishonest.

So why do we externalize? Habit. Confusion. Feeling pressured to automatically react, without taking the time to think. Not having adequate language to say what we want to say. Granted, sometimes I know exactly what I feel or want to say, but for fear - of being boring or boorish, offensive, inappropriate, looking foolish, you name it - I toss about looking for another response. Probably lots of reasons. The plot thickens, with the same confusing, ultimately unsatisfying outcome.

I personally have a very low tolerance for confusion and vacuous exchange, by which I mean speaking for the sake of speaking. I find it unsatisfying - it leaves me feeling oddly empty and disconnected. I also feel it's a waste of my time. Consequently I've developed a couple of real-time strategies for getting myself back onto authentic ground.

The first is literally to internally shift the way I focus my eyes. The word externalizing refers to how we take my cues from what's outside of us, rather than from what's going on internally. In a variation on an old yoga practice preparatory to meditation, I literally withdraw my focus from my senses - from what I'm hearing, seeing, and so on - and refocus somewhere inside my body. Sometimes I focus right in my forehead behind my eyes (what do I think?), sometimes I shift to my heart (how do I feel?). I've become so practiced that while I'm shifting I might notice a part of my body calling me, like my tight jaw, and move my attention there. I'll relax it, and a shift happens in a heartbeat. Like magic, I'm on firm ground: my thinking literally shifts with my attention. I know exactly what I think about that. I'm not distracted by the competing voices inside my head feeding me back the possible negative consequences of one or another of my possible responses. "I'm back," as I like to say.

If a known fear is in the way then the internal shift moves to the realm of language. The rule is: you're always safe (from offending) when you speak about your own experience. You are also guaranteed to be compelling and to contribute something of value. So, instead of thinking and saying, "Where did you come up with that idea?" - externalizing about them - I might make an observation of how I am experiencing the exchange: "I feel very sad when you say that. It reminds me of .... " Or I "notice," or "wonder about" something, as in, "I wonder how so and so must have felt when..." "I know how I would feel if ... " By shifting into an observation of what I'm experiencing I am operating out of what's important to me and I move the conversation forward into one that might be revelatory, contribute a new perspective, or at least explore new terrain.

Two caveats apply. One is of course that we have a choice about shifting the conversational gears. There are no rules about that except your own in any given moment. The second is that you may have to remind yourself that saying what you have to say matters, and for two very paradoxically different reasons: Because you're unique and what you say can make a difference. And, because you're no different from anyone else, so that what you say matters insofar as it reminds someone of something they may have forgotten. Either way it's a win/ win and it will give you courage to speak your own mind and heart.

So when I'm trying really hard to impress I remind myself that there is nothing new under the sun, and I'm just here on this earth to dance with and acknowledge the particular melody I'm hearing right now.

Kathleen Daniel, MS, L.Ac. is a Conscious Living Coach who inspires people to live their best lives of balance, meaning and purpose. She writes about change, transition and personal leadership from the inside out, combining insights and experience from a life lived internationally, with a lifelong yoga practice and work as an acupuncturist, organizational consultant and educator. She is an alumni of Johns Hopkins Women's Leadership program, and the creator of the Wellness for Women, Pausing at Midlife and other retreats for self-renewal.

Website: aheadofthecurveatmidlife.com aheadofthecurveatmidlife.com

Online Yoga Certification Courses

If you are interested in becoming a yoga instructor, but for one reason or another aren't able to complete training classes in person due to schedule conflicts or other various reasons, an online yoga certification course just might be for you. Through a website specifically created for yoga training classes, you can get the certification you desire in a more convenient way. Now nothing can stand in the way of your yoga instructing dream!

Online yoga certification courses are great for busy parents, college students and those who work full time. Anyone who doesn't have a lot of free time can benefit from a convenient yoga home study certification. Training via an accredited school's website will allow you to keep your day job and still focus on your family while working toward yoga certification.

Those individuals living in more remote areas or with limited transportation will really appreciate an online yoga certification course. Even if your area is a great place for a yoga studio, there may not be top notch yoga training programs readily available to you. Online training for your yoga certification means you don't have to sacrifice anything. Your training will be the best around with great online yoga instructor training.

Online yoga certification courses mean you can have the life you want, whoever you are. From single mothers to busy high school seniors and small town dwellers with big dreams, yoga training is available and easier than ever. Your yoga certification and new life are just a click away!

Yoga is a great way to strengthen your mind and body and get in shape as well as a great way to unwind after a long day. Whatever your universalyoga.com yoga clothes and equipment needs, we have the information and resources to point you in the right direction. We have yoga music, mats, clothes, pants, videos and journals as well as information on the different universalyoga.com/yoga_poses.html yoga techniques, postures and the history of yoga. If you are interested in becoming a yoga teacher learn more about universalyoga.com/yoga_instruction_certification.html yoga instructor certifications in your city or state.

Why Pilates Is Beneficial for Obtaining Core Strength

In the world of fitness, there are plenty of exercise options for just about every demographic. There are aerobics classes for the young and the not so young; exercise opportunities for the athletic and the athletically challenged; yoga for all levels and ages. The list goes on and on.

To prove my point, take a look at a condensed list of some activities my current clients swear by-hot yoga (or Hatha yoga), salsa dancing, Taekwondo, water aerobics and even a dedicated devotee of boxing. But the number one "alternative" workout that my clients rave about above all others is Pilates. What is it that makes this form of exercise so popular across the board? Does Pilates pack the punch it claims to? Are the touted benefits real and effective?

Gymnasts, professional dancers, and ballet enthusiasts prefer Pilates over other forms of exercise because Pilates produces results. Pilates isn't based on lifting heavy weight or repetitive motion. So for those looking to build bulky muscle mass, Pilates probably isn't for you. However, if you are looking to gain the look of long, lean muscle, continue reading.

Pilates participants can't perform each exercise by isolating muscles or whole muscle groups as the workout progresses. Instead, Pilates is a whole body workout. Large muscle groups get worked, stabilizer muscles are utilized, overall body alignment is a continual focus and proper breathing is key. Doing all of this at once for an hour is all-over body work.

Pilates doesn't operate in a vacuum. You can't just go to a Pilates class and breeze through the exercises with little to no mental concentration. Instead, Pilates is all about the mind and body operating together as optimally as possible. The man who founded the practice, Mr. Joseph Pilates, studied various mind-body disciplines (like yoga and the martial arts). When you are required to do leg lifts as you pretend your body is flat between two panes of glass, as you focus on breath, as you tilt your pelvis forward just so, and point your toes, it's impossible not to enhance your body awareness.

Core fitness is real. There's a lot to be said for a strong core. It's like the foundation of a house. With mortar and rocks, the house stands in a storm. But if a foundation consists of a few wobbly cinder blocks-you get the picture. A strong core includes the muscles in and around your abs and back. Pilates is all about core. A strong core will help you in the next category.

If you are accident-prone or tend to over train, I suggest that you give Pilates a try. If you tend to pull a muscle reaching for the shampoo in the shower or continually have to ice your knees after long runs, chances are Pilates is for you. A strong core can help prevent accidents from happening in the first place. By becoming more in touch with your body, you begin to understand the power of your breath and by strengthening your core muscles, you are less prone to over training and injury.

Remember, variety is good for fitness. It's true that runners need to run to train. And swimmers must swim. But bring balance and mindfulness to your regular workouts-add Pilates. Clearly, the benefits are worth it.

Dennis Blair is a fortcollinsfitnesscoach.com/loveland-personal-training fitness trainer in Northern Colorado. He regularly incorporates Pilates movements with all his personal training clients to help them with their everyday movement. He has found that Pilates is one of the great exercise routines in his personal training arsenal.

You can find out more about his personal training programs at fortcollinsfitnesscoach.com fortcollinsfitnesscoach.com

Making Money as a Yoga Instructor

Yoga instructors are a rare commodity, in high demand. The popularity of yoga has gained momentum, especially with people seeking low-impact fitness routines. A certified yoga instructor can use this time as a career springboard.

What kind of money can you make as a yoga instructor? It all depends on a few factors, with the most important one being experience. Yoga isn't a discipline that can be taught without extensive knowledge and training. The extreme nature of many positions, and stretches, could cause serious injury in the hands of a lesser teacher. A yoga master can charge much more for his/her safe instruction than a novice instructor.

Even though you may focus on one or two styles, a highly skilled yoga instructor has the combined knowledge of many styles of yoga. A rudimentary knowledge of yogic philosophy also helps. As a yoga instructor, you'll deal with many different personalities, so it's important to have patience and compassion.

Many certified yoga instructors choose to teach part time, while keeping a day job. This gives them the flexibility they need, at the same time that they are bringing in extra income. It also keeps them in great shape as they are teaching.

You can choose whether you want to teach a class or prefer providing private instruction. The rates you charge will vary, depending on the situation and your students needs. Private instruction can run anywhere from $30 an hour to $150 an hour. The highest rates are usually from teaching clients in their home or office.

Private clientele can range from office working professionals to professional athletes, and everything in between. Private clients are looking for quality yoga instruction and are willing to pay for it. Teaching classes to groups, costs a bit less per student, and is usually priced around $15-$20 each for a drop-in rate.

© Copyright 2008 - Paul Jerard / Aura Publications

Paul Jerard, E-RYT 500, has written many books on the subject of Yoga. He is a co-owner and the Director of Yoga Teacher Training at: Aura Wellness Center, in Attleboro, MA - aurawellnesscenter.com aurawellnesscenter.com - He has been a certified Master Yoga Teacher since 1995. To receive a Free Yoga e-Book: "Yoga in Practice," and a Free Yoga Newsletter, please visit: yoga-teacher-training.org/index.html yoga-teacher-training.org/index.html

Different Types Of Home Gyms You Can Set Up

Suppose I do a workout without weights or online yoga classes at home; would I be exaggerating if I went around telling people "I have a home gym?" I don't, mind you, I'm stating it as an example.

In other words, do I need an elaborate full body weight lifting system in order to say "I'm off to my gym for a workout?" Or is a gym as simple as a dedicated floor space where you do any type of workout?

The term "home gym" is not very clear. You can buy all-in-one comprehensive resistance training systems. Yet, it's not my view that you need weight lifting equipment in your home to say you have a gym. I prefer a broader view of the term to mean any dedicated workout space in your home. That means if you run on a treadmill, or do aerobics, yoga, or Pilates, using no weights, for instance, in a dedicated space, then call your workout space a gym

So far, all I've written is pretty straightforward and maybe you're wondering "so what?" The point is I want to set the context for the various types of home gyms you can set up - all very different, yet home gyms nevertheless.

Now to the heart of the matter.

Broadly speaking, there are 4 types of gyms you can set up in your home

1. Studio Gym

A studio gym is basically a bare space where you do workouts that don't require any significant apparatus such as a treadmill or resistance training system. Types of workouts you would do in a studio gym would be yoga, aerobics, and the weightless workouts you follow along in a book or DVD

2. Cardio Gym

If you have a space where you use a treadmill, exercise bike, elliptical trainer, stepper, vibration machine, and/or a rower, this would be a cardio gym. Some people have several cardio machines while other people have one.

3. Weight Lifting Gym

This is the type of gym most people conjure up in their minds when using the term "home gym." There are 3 types of weight lifting gyms, generally speaking:

Lever-based: is a single or multi-station weight training system that uses levers and weight plates for resistance.
Machine-based: is a single or multi-station weight training system that uses cables, rods, and/or pulleys.
Free weight: is a free-weight gym - whether a set of dumbbells and a bench, or a fully decked out free weight gym with squat racks, bench press, rack of dum bells and barbells, benches - much like a commercial free weight gym.

4. Hybrid Gym

If you're into cross training like me, then you may have a gym in which you have a combination of the above. For example, you may have a lever-based weight training system, an elliptical machine, and floor space for yoga.

What type of home gym is best for you?

Home gyms are a work in progress. You might start with a studio gym and then buy a cardio machine. In time as you get into different types of workouts, your gym may change. Or, maybe you do only yoga and won't ever buy any gym equipment. Obviously there is not a one-size-fits all.

I can tell you from my experience that I'm always looking for more cool fitness equipment and workout programs to add to my workout space. I guess that's the nature of a cross trainer - always mixing it up and keeping it interesting.

Next, if you're interested in setting up a home gym, check out treadmillreviewshq.com this fitness equipment reviews website where you can learn about treadmills, ellipticals, exercise bikes, and strength training home gyms.

Or, if it's specifically a strength training home gym you want, check out treadmillreviewshq.com/powertec-workbench-multi-system-wb-ms10-review this very cool home gym.

Building Muscle and Six Pack Abs - Straightforward or Difficult?

Building Muscle

Building muscle is a great way to get a good looking body. And it is both simple and hard. It's as simple as doing the proper number of repetitions and sets using the appropriate muscle groups in the appropriate locations to extend hypertrophy, tearing the muscle down just a little, followed by letting it repair, larger and stronger. That is why rest is essential to muscle mass. The effective quantity of reps and sets to do for constructing muscle is eight to twelve. And building muscle is hard as a result of it takes loads of work, commitment, focus, and consistency.

As muscle tissue is damaged through training, it therefore wants adequate rest and recuperation to be able to regenerate. When your abs are trained too continuously, the restoration process is inadequate, resulting in diminished muscular development. Rest and restoration is essential for max muscle growth. During recovery we construct muscle in response to the stimulus we created while training. And rest in the form of quality, good sleep is obligatory. You can't expect stunning results breaking down your muscle if you are not supplying your body with ample fuel in the form of food.

Building muscle is probably the most effective as well as efficient means to drop pounds, keep in shape and luxuriate in fitness. The reason why is as a result of muscle tissue must be fed. It must be nourished. Constructing muscle is never a problem for somebody who is willing to eat enough.

Weight Training

Weight training is a kind of strength training that makes use of weights rather than elastic or muscular resistance to improve strength, whereas endurance training is associated with aerobic exercise and then there is flexibility training with stretching training like yoga or pilates. Weight training is a common type of strength training for developing the power and dimension of skeletal muscles. It tones muscles plus will cause your body to burn energy even when you're sleeping. And this makes you stronger, improves your posture as well as your general health.

Weight training is the process that leads people towards a healthy and prosperous life and through weight training each particular person can benefit. Weight training programs inform you about methods to lift your weight and well being and what should be the specific shape of each part of your body. And it certainly is a significant part of your physical fitness. Practice in a fashion which stimulates the most amount of fibers with the least quantity of muscle break down. Research shows that such training makes an optimum anabolic state. Focus on strength first then give attention to constructing muscle. Train to exhaustion to construct your muscles intensely 3-4 days per week for 45 to 60 minutes for each workout. Do not train for more time than this as this will trigger extra catabolism, which is the breaking down of the muscle protein.

Workout routines often alternate between pushing and pulling actions to permit their specific supporting muscles time to recover. The stabilizing muscular tissues in the waist should be trained very last. Exercise has been shown to aid in weight loss by helping you burn more calories in addition to reducing your blood pressure and raising your HDL levels. Aim to perform some form of aerobic training a minimum of 3 times a week. Exercises with compound actions are form intensive and difficult to learn properly, like squats or deadlifts. Someone in a basic strength phase doubtless will not possess the foundation to acquire the most from these exercises.

Cardio

Cardiovascular training, alternatively, is making the heart work aerobically in a consistent manner, with no rest. Cardiovascular training is a crucial element of normal conditioning. And it refers to work outs that strengthen the heart, lungs and circulatory system. Cardiovascular exercises reminiscent of jogging, biking, step courses, or stair climbing are cardio and due to this fact burn fat. Subsequently it appears obvious to deal with aerobic training for fat loss.

Protein Shakes

Protein shakes are an awesome complement to your weight loss program for many nutritional reasons, but most significantly, because they don't seem to be as heavy as a meal of solid food with the identical amount of calories. Protein shakes provide an excessive amount of energy in the type of protein, not sugar. So this tasty drink quenches hunger and feeds the muscle mass without supplying you with that pooch.

Strength Training

Strength training will increase stamina, bone density in addition to testosterone levels. Strength training strengthens your joints, lowers LDL cholesterol as well as improving your sleep. Strength gains will be mind blowing, whenever you touch people or shake their hands they'll really feel the power in you and this profit alone is priceless.

It's as easy and as hard as that so give it a little bit of willpower and self management. And be ready for a life-style change.

Hi, I'm Johnny and I am passionate about body building and weight training. It's all about time spent down the gym and what I can manage at home. Hope you enjoy my articles.

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Frequently Asked Questions About Yoga Postures and Classes

Yoga can be overwhelming to both insiders and outsiders alike. There are so many details, poses, and nuances that it can be difficult, especially if you have a question on a pose or detail. Here are some questions and answers about yoga that get asked everyday. Hope you find it useful:

Q: How do I know if I'm doing a pose correctly?

A: Yoga is usually an individual sport. What I mean by that is that in yoga you go inside your mind or within yourself. So each pose might look different for you than the person next to you. That's fine and that's what yoga is all about.

This means that if a pose hurts, you're doing it wrong for you. Never do a pose that causes you pain - adjust yourself so it's not painful or just do a different pose that feels good. Your body will tell you if you're doing it correctly.

Q: I like some yoga poses better than others. Why is that?

A: Every time we step on the mat we are in a different place mentally. We're never in the same exactly mental space every time we step on the mat. When you're in the posture, ask yourself, "why is this posture hard for me right now"? Sometimes it can be a stubborn emotion, an old injury, anxiety or anything else.

Because yoga is heavily focused on the mental and physical, those elements combine and sometimes cause us stress. If the posture is too much, come out of it or modify it so it feels more comfortable. Be sure to breathe the entire time and soften around the area that's causing discomfort or stress.

Q: It's hard for me to concentrate on my yoga practice. How can I stop this?

A: Especially the first few times doing yoga, it may be hard to stop thinking about tasks you have to get done or other "busy" thoughts. This is very normal and is exactly what yoga helps combat. When you have one of these thoughts, just acknowledge it and let it go. Don't get mad at yourself for having thoughts. Over the years we've been trained to be constantly thinking. Yoga is the place where you don't have to think - just be in the moment.

Another great way to let thoughts go is to concentrate on your breathing. Take long, deep breaths over and over and focus on that breath. Besides giving you something to concentrate on, it gets more oxygen in your blood and brain which helps you relax.

Q: How do I know if I'm getting where I should be in yoga?

A: Yoga is not a destination you have to get to. There's no advanced level you have to reach to attain a yoga goal. The benefits of yoga are a more relaxed, balanced and calmed mind, body and spirit. Don't push yourself unless you want to. Each time you step onto your yoga mat, it will be a different experience. If one day you want to push yourself with yang postures and the next day you want to do relaxing yin postures, that's fine! Don't overanalyze yoga, just be present and concentrate on your breathing to get all that yoga has to offer you.

Q: I always have to go to the bathroom in the middle of my yoga practice. How can I stop this?

A: There are a couple things you can do to lessen the need to go to the bathroom in the middle of your yoga practice. First, you can try lessening your liquid intake just before practicing yoga. Or you could just accept it and go to the bathroom while still focusing on your breathing to keep the "yoga buzz" going. No matter how you deal with this, be sure to always have water on hand so you're not dehydrated. If you're not getting enough water during your yoga practice, your body may not respond well. It's better to take a bathroom break in your yoga practice than come away from it dehydrated.

For more information, meditations and online yoga classes for at home or while traveling, contact Yoga Universe. They are a 24/7 yoga studio that is ready for yoga practice when you are.

Melissa writes about yoga, lifestyle and fitness topics. To find yogauniverse.com online yoga classes, contact Yoga Universe.