How Mixed Martial Arts Workouts Can Help Your Health

Thousands of years ago when civilizations were primarily agricultural, humans ate healthy diets with fresher foods and lived lives full of physically demanding tasks like hauling water and plowing fields. Now we can just jump in our cars, grab some grub at the fast food drive through, and drink water from a bottle. While we can't argue with the fantastic advances (who wants to give up indoor plumbing?), we can definitely see some drawbacks, usually around our waistlines. Obesity has become a national health problem.

An Artful Solution

In contrast, MMA workouts can make you physically stronger, reduce your risks for developing serious health problems, and make you mentally sharper and more aware. Mixed martial arts workouts include cardiovascular conditioning, strength training, speed drills, and flexibility improvement.

Even if you are not preparing for a fight, mixed martial arts workouts can be a part of a well-rounded fitness program. Improved balance and coordination will also help prevent falls. Some research has also suggested a possible improvement to immune system function.

More than just physical benefits are possible though. You can also learn how to manage your stress response through meditation. Many martial arts also explore the spiritual aspects of a training program for a whole body-mind-spirit approach to health.

You should also note an increase in stamina and energy as well. Self-control, concentration, self-respect, and confidence can also all increase as you advance in the program you have chosen. People with drug or alcohol dependence have been able to use a martial arts training program as a way of controlling their addiction. Also people with a great deal of aggression or issues of fear can find this type of training helpful.

Mixed martial arts workouts are intense. The exercises strengthen your body and mind, but in a form that's very different from other types of mental-physical workouts like Yoga or Tai Chi. Even if you never plan on being in a fight, mixed martial arts workouts can get you in fighting shape.

Damir Butkovic is the founder of martialartsfreetips.com, an online community for people who need advice about mixed martial arts (MMA). For instant access, free exercise tips, strength training advice and guidelines for proper nutrition, go to martialartsfreetips.com martialartsfreetips.com

Running For Beginners - Top 10 Beginner Running Tips!

Do not be afraid to get out and run! You are not the only person out in the world starting an exercise / running program, starting is the first step to achieving your goals, and ultimately, success!
Start out slow; do not feel bad about walking at first. You are experiencing something new, and your body needs time to adjust to your newfound hobby!
Find a running partner to keep you engaged and motivated!
Do not start out too fast! Give your body time to warm up, about 10 minutes walking or slow jogging pace.
Establish short term goals - ex: 1 - 2 miles the first two weeks
Establish long-term goals - ex: sign up for a 5k or 10k race several months in advance.
Be conscious of your form -
Relax your shoulder (important tip, you will thank me later!)
Keep your arms relaxed
Do not focus too much on breathing at first -

Talk test = A good way to gauge your intensity while running -

-You should be able to hold a conversation with few breaths in between.

-If you are able to hold a conversation without breathing heavier, than you need to pick up the pace!

-If you are not able to get a word in what so ever, slow down!

Consider cross training as well, such as weight training, biking, yoga, and swimming.

-Remember to STRETCH after every run!

-Do not stretch before starting your run

-Stretching cold muscles = INJURY!

-Stretch after your run is complete.

M. Schneider
runnersbelt.com runnersbelt.com

Insider Secrets to the Business of Teaching Yoga, Part 2

Which would you prefer to be: A rich Yoga Guru or poor Yoga Guru? There are two financial paths for Yoga teachers to follow. As a Yoga teacher, you have a choice - name your price with pride, or keep your head low, and take what you get. Think about your family, kids, lifestyle, vacation, and retirement. Do you really want to taste much poverty or any at all? Each time you take payments, for teaching Yoga sessions, remember your family.

A side note about poverty: If you have tasted it once in your life, you don't want to taste it again. I found nothing particularly enlightening about going to bed on an empty stomach as a child. The Salvation Army Store has better clothes than I had. It did teach me humility and never to look down on others who are less privileged than I am. Why not put that into practice now and forget about poverty? It's not a glamorous lifestyle and not a good image for a Yoga teacher.

As your Yoga business grows, have someone else in your Yoga studio do the tuition collecting, so you don't have to be associated with the billing and collecting. To be honest, that's what I do. It's easy for me to bend and fall for a sob story. On the other hand, I have learned to point Yoga students toward the office for handling these matters; and I do not take payments for Yoga lessons.

The office, within our Yoga studio, has a job to do and so do I. My job is to teach Yoga classes and mentor Yoga teachers. The Office Administrator's job is to see we stay in the Yoga teaching business. Sure, I look at the figures - almost daily, but I don't interfere in the operation of a "fine-tuned machine."

It wasn't always like this. I was guilty of taking little, or nothing, for teaching Yoga, and getting no respect. It could have stayed that way, but I compiled this Yoga business and marketing formula, which will help you avoid my past mistakes and change your attitude about yourself, forever.

It started with motivational cassette tapes in the car. I needed to keep my spirits up, in transit, teaching Yoga by day and Martial Arts by night. With all that work, I should have been on "easy street", you might think. Think again, I was bashful about asking for a fair market price for teaching Yoga and Martial Arts.

© Copyright 2006 - Paul Jerard / Aura Publications

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

The Art Of Yoga Breathing

It is very beneficial to pay careful attention to the breath and to learn to control it in various ways. It is beneficial in the areas of physical health and in your practice of yoga. Apparently, the breath, the mind and the body are intricately link, that whatever you do to one will affect the other.

In yoga, it is vital to learn how to use the correct patterns of breath in order to get the most out of your yogic endeavors. Correct breath patterns must be practiced and observed before meditation and asanas. Correct breathing alone, can unwind your whole body, rid your body of unwanted toxins and rid your mind of anger, stress, tension and worry.

Do not risk harm by attempting to perform these exercises without consulting a trained yoga teacher or without seeking medical advice from a doctor. A yoga teacher can teach an appropriate breathing pattern to cater to your needs and your condition. To perform the pranayama and gain the most out of them, it is best to integrate it with the two of the three holistic approaches, asanas and meditation.

Helpful Notes

- Breathe in and out through your nose.

- Clear any blocked nostril. If your left nostril is blocked, lie on your right side for a few minutes and vice versa

- Never perform pranayam after asanas.

- If pranayam is to precede your asanas routine, set aside a time when you won't be interrupted.

- The idea is to lead yourself to a relaxed state so do not force your breathing and never do it in haste.

Long Deep breathing

The most basic and natural of all breathing techniques is the long and deep breathing as it relieves stress and tension. It brings down toxic buildup in the mucus linings of the alveoli of the lungs, cleanses the blood and as a result of increased oxygen flow to your brain and body, your health improves in many ways.

Technique

Do sit in a comfortable manner. Relax your shoulders and chest. Breathe in, relaxing the abdomen, pushing your belly forward, expanding it. Then, as you breathe out, allow the abdomen to shrink back in, tightening your belly muscles and pushing the air out. Do this and not straining yourself. Open up and release the breath. You may put one hand on your belly to feel the abdomen expanding and contracting as you inhale and exhale. Perform in even lengths. Exhale for the same length of time as you inhale.

When To Do This:

- Before meditation

- Before going to bed

- Before a meeting, presentation or a big decision

- Before studying, before an exam, or an interview

- And whenever you can think of --- in the car, at work, or while waiting in line

Alternate-nostril breathing

Alternate-nostril breathing encourages mind to heighten levels of discrimination, concentration and thoughts. It also boostmore energy and oxygen to the physical body and helps calm your nerves and improve circulation.

Before You Begin

For a more advanced technique, seek advice from a yoga teacher or an acarya (spiritual teacher). Your acarya will coach the pranayama technique that will be most beneficial to your mental and physical health and prepare you to complement the pranayama with mantra and meditation. No one should risk harm by practicing these techniques without seeking advice from a trained yoga teacher.

Technique

Sit in either Padmasana or Siddhasana. Close your eyes. Press and close the right nostril with your right hand thumb. Inhale a deep breath through the left nostril. After taking a full breath, close the left nostril with the middle, taking the thumb away from the right nostril and slowly releasing the air out, expelling the breath fully and inhale through your right nostril. After a full inhalation, close your right nostril with the thumb and release the fingers from your left nostril and exhale through your left nostril. This finishes one round. Start off with three rounds each time and gradually step up the rounds as you progress through the weeks.

When To Do This

- Do this in a well-ventilated, clean, smoke-free, dust-free, odor-free room.

- Do not perform this technique after asanas (yoga exercises).

Cindy Heller is a professional writer. Visit ilearnyogaonline.com I Learn Yoga Online to learn more about ilearnyogaonline.com/yoga-diet.php yoga diet and ilearnyogaonline.com/yoga-symbols.php yoga symbols.

Teaching Hatha Yoga: Private Lessons

How much should your rate be for a private Yoga lesson? Does it vary by location? Why do some Yoga teachers schedule so many private lessons, while other Yoga instructors run Yoga classes, almost exclusively?

Private Yoga lessons do vary in price, and the average private Yoga session, in Beverly Hills, is going to be on the higher end in cost. Yoga teacher experience is also a factor. Therefore, experience and location does have a lot to do with your private session rates; but how do you know what is a fair market value?

How do you avoid "selling yourself short?" Your students do expect more value, and they realize private Yoga sessions are more expensive than a regular Yoga class.

One course of action is to compare notes, with local Yoga teachers and personal fitness trainers. If you teach at a health club, or network with local Yoga teachers, and personal trainers; many of them will be happy to help you.

If personal trainers, with similar experience, are charging more than you, your rates are usually too low. Why? Some personal trainers might graduate from a 200 to 500 hour certification course; but many do not, unless they have a bachelor's degree in physical education, which is more experience than most Yoga teachers.

Most Yoga instructors graduate from a 200 to 500 hour happinesslifetime.com Yoga instructor training program. The hours of study involved to become a Yoga teacher deserves a similar private session rate, if the working experience is similar to a personal trainer.

How do you avoid Yoga students, who make appointments and do not show up for scheduled private Yoga session? You should have a firm 24 hour cancellation policy in place. Yoga students should be required to cancel before the 24 hour mark, if an emergency arises. Your time is valuable too, and you could be teaching Yoga to someone who shows up for their appointment.

Sometimes, Yoga students make appointments, and do not cancel, or show up for them. Once a student has done this, he or she should reserve a private Yoga session with a non-refundable deposit or reservation fee.

This may seem harsh, but you make the commute to your Yoga studio, set everything up, wait, and the student does not show up. It truly is a matter of how many times a Yoga teacher is prepared to waste his or her time before reacting.

Here's how it works: If my private rate is $80, we require a $40 deposit for the reservation and the $40 balance upon arrival. If the student does not show up, he or she loses the deposit.

This policy is only for Yoga students who have a history of not showing up for appointments. It took a lot of abuse before we implemented this policy, but now everyone shows up for their private Yoga lessons on time.

Why do some Yoga teachers schedule so many private lessons, while others run Yoga classes only? Two factors are involved. If your location, or your student's location, is upscale, there will be a demand for private Yoga sessions in that geographic area.

Also, it has to do with your marketing efforts. You have to make it known in your literature and on your website. In your Yoga studio, you want to post signs to let students know that you teach private Yoga sessions. Some marketing studies show that people have to see the same message seven times before they react.

© Copyright 2006 - Paul Jerard / Aura Publications

Paul Jerard, E-RYT 500, is a co-owner and the director of Yoga teacher training at: Aura Wellness Center, in Attleboro, MA. riyoga.com riyoga.com He trains, consults, and coaches Yoga teachers. He has been a certified Master Yoga teacher since 1995. To receive a Free e-Book: "Yoga in Practice," and a Free Yoga Newsletter, please visit: yoga-teacher-training.org/index.html yoga-teacher-training.org/index.html

Wii Fit - Making Exercising Fun

Are you like millions of us? We would rather not pay $300 plus a year in gym membership. We would be totally satisfied staying at home playing video games. What if I told you both of these were possible at the same time. Maintaining your body and playing video games.

Nintendo has done it again. They have created a revolutionary new game that is taking over. The Wii Fit is an excellent companion for your fitness goals.

When you start the program you are asked to put in information about yourself, such as, your date of birth and height. The reason this is so important is because it is used to calibrate your BMI, body mass index, this number is formulated from your height and weight. Depending on your own personal goals the game will help you bring that number down or maintain it, whichever you need. Also, along with measuring your BMI everyday you also get a Wii fit age. This is done using several test that test your balance. This can also be improved with training in the video game.

There are four components that make up the exercise portion: Aerobics, strength training, yoga, and balance games.

Aerobics: Aerobics gets your body moving and that heart rate up. It focuses on helping you lose weight. There are several activities to do within the aerobics option. As you play more you will unlock more and more games. They have come up with out of the ordinary exercising. There is hulla hooping. This is my favorite one, it really gets your cardio going. Stepping, boxing, and many more.

Strength training: Like the aerobics, the more you play the more you unlock. Strength training focuses on building your muscle mass. You use the Wii balance board along with these exercises. The difference between doing a normal strength exercising and doing the Wii fit version is the advantage you will get with the balance board. The balance board shows you where your balance is and where it should be during the multiple training.

Yoga: Yoga tones and works with your balance. In this section you will get your very own interactive personal trainer. This personal trainer will show you exactly how to do the different yoga poses. Again, like the strength training, you will use the balance board to stay within the area your balance and your body weight should be distributed.

Balance games: The balance games are an exciting function on the Wii Fit. This will help you work on your balance. There are several games that are made to make you aware of how you balance and move your body. Examples: With skiing you have to shift your weight to go through the course. The river course uses the control of your entire body motions. From how forward, backward, and sideways you lean.

If you are looking for another way to boost your health, or you just want to be more aware of your balance and overall health status. The Wii Fit is the only way to go.

Yoga in Practice - Cultivating Healthy Relationships

In Yoga meditation, we look for answers within, and open our self-awareness, but we still have to relate to those around us. Relationships are a mystery to some of us, while others handle relationships like an art form.

This is not to say that quantity makes up for quality relationships. For example: It is possible for a social butterfly to have a large quantity of dysfunctional relationships. On the other hand, it is possible for someone else to be an introvert and have healthy relationships.

The key to establishing balanced relationships starts from within. No matter how much we try to improve our behavior, the proof shows up when we interact with others. Let's look at the anatomy of a healthy relationship.

1. Mutual Trust: If trust does not exist, caring is limited. When the relationship is tested by the stress of life, it will not hold up. If you cannot be honest with a friend, co-worker, family member, lover, or spouse, this places severe limitations on communication.

2. Freedom: Some relationships are like prison sentences. You cannot have a healthy relationship, when one or both parties are trying to establish control, demanding, or placing unrealistic expectations on each other.

At the same time, both parties should never feel trapped. A healthy relationship is not a form of confinement. When a relationship is consistently unhealthy, both parties should be free to withdraw or part company.

3. Acceptance: A relationship must be taken at face value. To be happy with what you have is a form of Santosha (contentment). You have every right to correct your children and teach them good manners, but trying to change a friend puts a strain on both parties.

If one person has a "check list" for another to fulfill, there will never be happiness in the relationship. Some people feel that their spouse must think, speak, and act, according to their standards. The irony is that we would feel very bored if everyone agreed with us all the time.

During your next Yoga session, when you begin to meditate, it would be healthy to contemplate a relationship that could use some extra care. What can you do to improve it? What should you avoid doing? Why do you want to improve it?

The actions you take should be ethical and rooted in mutual benefit. It is one thing to improve yourself from within, but it quite another to be patient, avoid conflict, spread happiness, and be tolerant of others.

Always remember that you can influence relationships on a daily basis. Yoga practice teaches us to put our ego in the "back seat." Take the time for self-realization and bring healthy solutions to your relationships.

© 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 Free Yoga videos, Podcasts, e-Books, reports, and articles about Yoga, please visit: yoga-teacher-training.org/member-offer.html yoga-teacher-training.org/member-offer.html