my fitness online

More Than Facial Exercise...Facialbuilding!

Sat, 13 Mar 2010 02:32:57 -0600

How did you get started in FlexEffect?I began teaching Facial Exercise in . At that time,Isometrics were the only form of facial training known to thepublic. A year later, still teaching Facial Isometrics, I becameinterested in weightlifting and soon after stepped intocompetitive bodybuilding. This move called for a markedreduction in body fat. Consequently, this loss of fat had anaging effect on my face. As a Facial Trainer this was not anacceptable trade-off! I had no intention of giving up bodybuilding, but determined toremedy my dilemma. On a hunch that resistance training could addfullness to my face in the same way it did to my body, I decidedto convert each Isometric exercise into an exercise usingresistance. This was the beginning of 'Facial ResistanceTraining' Est. Knowing what it took to increase muscle density fullness, Iknew resistance training would be far more aggressive than thefacial training I had been doing. This took a lot of nerve on myp...

Fourteen Reasons Why Dieting Is Bad For Your Health

Fri, 12 Mar 2010 04:29:41 -0600

. The lower the calories eaten per day, the harder it is foryou to get your daily requirements of proteins and vitamins.. Dieting makes your body believe it is starving so it startsto save fat, as this is its best way to store energy.. Losing weight means digesting your own body tissues insteadof food and unfortunately, dieting does not tell your body whatparts it needs to digest or which parts to save.. Severe dieting causes muscle loss and if you are unlucky theloss may be from your heart with severe consequences.. Dieting will make you difficult to live with and your familymay want to kill you.. Dieting changes your body chemistry and one effect may be badbreath.. If you're a smoker you may smoke even more to dull the hungerpangs.. Binge eating, generally with very unsuitable foods oftenfollows dieting.. Dieting makes you food obsessed.. Breaking a diet often results in guilt, poor self esteem anddespair often followed by comfort eating.. Dieting emp...

Three Sure-Fire Ways To Lose Weight Get Healthier & Feel Great

Thu, 11 Mar 2010 00:21:37 -0600

--ONE-- Learn how to reduce the fat, sugar and salt content ofyour food and to enjoy fruit and vegetables. Use the nutritionguides on pre-packaged food to decide whether or not thatproduct is best for you or your family. Cooking fresh food putsyou in control of what you eat. Yes, it probably takes longerthan heating processed food, but what else were you going to dowith that time - watch TV? Perhaps the thought that fresh foodis cheaper than you think may encourage you to give it a try.--TWO-- Stop being a couch potato and get out and use your body.Remember the saying "Use it or lose it!" Exercise increases yourbase metabolic rate, which enables you to burn calories at afaster rate all day - not just when you exercise. Exercise makesyou feel good about yourself and that "can't be bothered,dragging yourself around" mood rapidly disappears.--THREE-- Don't try to change your lifestyle too quickly. Itsbetter to make steady, permanent changes than it is to causeyourself dist...

Top 5 Exercise Plateau Breakers

Mon, 08 Mar 2010 02:25:58 -0600

'Plateau'. That dreaded word that you do not want to hear, letalone experience. Especially if you have been diligentlyexercising in an attempt to get fit or lose weight. We have allexperienced a plateau at some time ' all of a sudden you stoplosing weight or you just can't seem to run any faster. When youhit a plateau, don't panic. It doesn't necessarily mean you needto work harder or spend more days at the gym. Here are fiveideas that may help you break through in record time.Take an Active Rest If you have hit a plateau, it may be timefor an 'active rest'. Take a week off from structured exercise,and instead take leisurely walks, play ball with the kids, ortake a yoga class. Active rest rejuvenates the mind and the bodyand allows for overworked muscles to rest and rebuild. You willreturn to exercise stronger and ready for new challenges.Time to Eat As you increase your fitness level, your body'smetabolism may increase and so will your calorie needs. If youhit a platea...

Get Moving!

Sun, 07 Mar 2010 00:12:22 -0600

Let's face it, we all know we need to exercise. Many of us knowhow to exercise. How many books and videos do you own? How manygym memberships have you had in your life? You may even be anexpert on the perfect exercises for your body. But you're notdoing it! Why? Well the problem isn't lack of knowledge, it'slack of motivation. Does this sound familiar?What can you do? Focus less on gaining more knowledge, and moreon getting and staying motivated. As you become more consistentand start seeing results, you will be able to apply all thatknowledge. Here are seven secrets to getting and stayingmotivated:Secret One: Find Your 'Why'In order to be successful at any endeavor, we must have a goodreason for doing it in the first place. Exercise is noexception. What will get you up in the morning on those cold,dark days when you just want to stay in bed? Many people say'because I want to lose weight' or 'I want to be fit'. Whilethese are good goals, they are not good enough reason...

Success with Strength Training

Fri, 05 Mar 2010 02:12:32 -0600

Strength training is the most effective way to turn your bodyinto a fat burning machine and stay in great shape! It is themost productive form of exercise there is! In order to besuccessful with strength training there are some basicprinciples that must be followed if you want to receive the manybenefits which strength training has to offer! The three mostcritical factors are progressive overload, intensity, andrecovery.Progressive overload simply means that you must force yourmuscles to work harder each time. That means you can't use thesame weight every workout, regardless of how many sets or repsyou do. The best way to do this is by attempting to increase theresistance weight used and, or increase the number ofrepetitions performed at each workout.Intensity is also very important. You must force your body toincrease its strength. For example, if you typically do setsof reps on the leg press at pounds, and your legs arecapable of doing reps, why is your...

The Top Ten Things You Don't Want to Hear About Losing Weight

Thu, 04 Mar 2010 00:00:44 -0600

No, you won't end up looking like the latest hot youngmodelsingeractress!Let's face it: your body is your body. It's the only one you'vegot. Can you still look great? Sure! But there are some thingsyou can't change. You can't make your legs longer or your feetsmaller. You can't grow five inches or elongate your torso. Youhave what you have, so work with it! Concentrate on making ahealthy and fit you instead of wishing you looked like someoneelse. You don't have to be perfect to be attractive. A strong,fit body as well as the self-confidence it brings can make anyperson attractive! It's better to be muscular and weigh more than to be flabbyand weigh less.I've said it so many times: I'd much rather be lbs andmuscular than lbs and flabby. I've been both, and lbs witha lower percent of body fat was definitely better! I wassmaller, stronger and had much more energy. So, don't alwaysseek that magical number on the scale, but look at your totalbody composit...

Discover The Missing Key to Improving Your Health

Wed, 24 Feb 2010 00:09:33 -0600

Do you know the top ten causes for death? You will recognizethem all. Here they are' . Heart disease . Cancer . Stroke .Lower-respiratory diseases . Injury mostly car accidents .Diabetes . Flu and pneumonia . Alzheimer's disease . Kidneydisease . Infection Source: - mortality statisticsfrom the Centers for Disease Control and Prevention Most of us want to live long, productive, pain free lives. So,then, why are so many people dying from heart disease, cancerand strokes - most of which can be prevented through lifestylechanges? Health Is More Than Just PhysicalHealth is defined in Webster's dictionary as "sound physical ormental condition". Did you notice this definition only includesphysical health and mental health? What about emotional healthand spiritual health? So many times I separate my life intodifferent "file folders". I have a folder for exercise and diet, a folder for myrelationship with God, a folder for my social life, and anothe...

Obesity and the Metabolic Syndrome

Wed, 17 Feb 2010 00:32:04 -0600

Obesity and the Metabolic Syndrome by Cheryl Winter, M.S., R.D.,R.N.In recent years, scientists have found that some of thecomplications of obesity, which include diabetes, hypertension,insulin resistance, and heart disease, were more clearly relatedto the central distribution of fat excessive fat tissue in theabdominal region, than to overall level of obesity. This central location of fat and the release of fatty acids andcytokines powerful chemical substances secreted by cells fromthe enlarged fat cells in this area, provide the major agentsthat define the Metabolic Syndrome.What is the Metabolic Syndrome?Metabolic Syndrome, also called the dysmetabolic syndrome orSyndrome X, is a collection of factors that individually arerisks for cardiovascular disease, the number one cause of deathin the United States. Some of these factors that can be includedin the syndrome are 'hyperinsulinemia 'hypertension 'abnormalblood lipids 'increased coagulant state abnormal blood...

4 Secrets to A Flat Stomach

Sun, 14 Feb 2010 00:12:32 -0600

Do you want a flat stomach? I don't know a person who doesn't!People spend millions, if not billions of dollars, each year inthe quest for a flat stomach. Right now there are about ormore ab exercise devices out there. There's the ab do-it, the abrock-it, the ab roller, the ab dolly, and so many more. Youwould think that with all of these amazing new products thatmost people would be walking around with that nice, leanmid-section they've always wanted. Unfortunately, that's not thecase. Most, if not all of these products, will do little ornothing to flatten your stomach. And that's because theseexercise contraptions cannot eliminate the layer of fat thatlies on top of your abs. In order to be successful at thinningyour waistline you must have a basic under standing of how theab muscles function and how your body burns fat. The first thingthat needs to be understood is the difference between fat andmuscle. Fat is excess calories and is primarily stored in layerson to...

Drink Your Milk and LOSE Weight!

Wed, 10 Feb 2010 00:14:31 -0600

Drink Your Milk and LOSE Weight! by Cheryl Winter, M.S., R.D.,R.N.We all know how important getting adequate calcium is forbuilding strong bones and teeth, and for preventingosteoporosis, a condition of gradually weakening brittle bones.But did you know that recent research has discovered that addingcalcium to your diet can also promote increased weight loss?Isn't that great news for millions of Americans who arestruggling with their weight? Of course, calcium needs a littlehelp in this weight loss battle, through the reduction ofcalories in your diet andor increased physical activity, butwhen an adequate intake of calcium is combined with a sensibleweight loss plan, results are even greater! It appears that whenthe diet is low in calcium, a key enzyme responsible for storingfat and preventing the breakdown of fat is elevated, therebycontributing to increased body fat and weight. Conversely, ahigh calcium intake appears to have the opposite effect,resulting in both we...

Top 7 Tips To Treat And Prevent Asthma Attacks

Sat, 06 Feb 2010 00:58:25 -0600

Some people describe asthma as feeling like they are trying to breathe though a straw. The description fits perfectly, because during an attack, airways in the lungs squeeze shut, making it difficult to draw in air. At the same time, the narrowed airways become inflamed and filled with mucus, stifling the airways even further. Asthma can be serious - even fatal. But if you can take care of yourself, asthma isn't cause for alarm. Here are some ways to prevent future episodes. . Max Out On Magnesium This essential mineral helps relax the smooth muscles that line airways. People who were getting the most magnesium from foods were the least likely to have wheezing and supersensitive airways. Choose whole grains, beans, nuts and seeds as your best magnesium sources. . Consider Antioxidant Protection Vitamins C and E, the trace mineral selenium and beta-carotene, a pigment found in orange and dark green leafy vegetables, all seem to offer some protection to sensitive lungs. You may wan...

Top 7 tips To Prevent Heart Attack

Wed, 03 Feb 2010 05:35:47 -0600

Heart attack. The words alone can send a chill down even the strongest man's spine, and with good reason. Heart disease is one of the leading causes of death for Americans. Men have a greater risk of heart attack at a younger age than women. But the risk increases for women as they near menopause and, eventually, surpasses that of men. If the nicest thing we can say about someone is that he has a good heart, the most important thing we can say is that he has a healthy heart. You probably can decrease your risk of heart attack by changing your lifestyle in the following areas:. Keep tabs on your cholesterol levels To control your cholesterol, avoid saturated fat, eat fewer calories, and try to eat foods rich in fiber, such as vegetables and fruits. If your cholesterol is very high, drugs to lower it may be an option for you. . Ask your doctor about aspirinDaily intake of aspirin may reduce your risk of heart attack by thinning your blood and preventing clots from forming. However,...

Top 7 Tips to Prevent Cancer

Tue, 02 Feb 2010 00:52:38 -0600

A complex mix of factors related to environment, lifestyle, and heredity plays a role in the causation of cancer. For example, percent of all cancers are related to the use of tobacco products, to what we eat and drink, and to our exposure to radiation, asbestos, and some of the other cancer-causing agents. There's not much you can do about your genes, but several other key risk factors are under your control. If you identify them and make the necessary changes in your lifestyle early enough, you can substantially decrease your chances of developing a malignancy. Here are some of the risk factors you can do something about: . TobaccoTobacco is the most preventable cause of mortality in this country. Regardless of whether you chew it, snuff it, smoke it, or inhale someone else's exhaust, tobacco is a killer. In the United States, it is responsible for to percent of all lung cancers, and for one-third of all deaths related to other cancers. The magnitude of the risk depends o...

Top 7 Tips To Prevent Back Pain

Sun, 31 Jan 2010 00:43:27 -0600

Although some form of back pain cannot be eliminated, such as the effects of normal aging on soft tissues and bone, they can be slowed. Here are tips for preventing back pain.. Exercise correctly and regularlyObesity, poor muscle tone, and poor flexibility are all risk factors for back pain and all factors that exercise can help remedy. Also, regular exercise keeps the muscles that support your back strong and flexible. A combination of aerobic exercise and strength training would be recommended. But remember to warm up before each workout to avoid pulling a muscle. . Lift weights that you can handle and lift correctlyPlace your feet shoulder-width apart to create a solid base of support. Bend at your knees, not at your waist. Let your spine curve naturally. Tighten your stomach muscles and lift with your legs, not your back. Be careful not to twist your body. Instead, point your toes in the direction you want to move and pivot in that direction. And most important, don't try to ...

Omega-3 Fatty Acids and Your Health

Fri, 29 Jan 2010 06:03:54 -0600

Omega- Fatty Acids and Your Health by Cheryl Winter, M.S.,R.D., R.N.Overview:While you know 'omega' as the last letter of the Greek alphabet,and meaning, 'the end,' it is doubtful that you have heard theend about 'omega- fatty acids.' In fact, you'll be hearing moreand more about this long-chain fatty acid and how important itis to your health, and how American diets should be increased inthis nutrient. Isn't FAT a Four-Letter Word?'No! Fat is not a bad word! It's understandable that people havecome to believe that all fats are bad for them. For over twodecades, dietary guidance has emphasized the importance ofchoosing a diet low in fat, saturated fat, and cholesterol.However, this is wrongly interpreted by consumers to mean thatall fat is bad and should be eliminated from the diet. In fact,omega- fatty acids and omega- fatty acids are buildingblocks of every living cell in the human body, and areabsolutely essential for normal health and development. Sincethe h...

4 Keys to Weight Loss

Thu, 28 Jan 2010 05:19:17 -0600

First off, let me start by saying this list is by no meansexhaustive. However, if you can manage these four importantcomponents of a weight loss program, you will be on your way toa slimmer body.Build the FoundationMany people begin a weight loss program with their basalmetabolic rate BMR, which is the amount of energy caloriesyour body uses in a resting state, in the gutter. The key thenis to increase your BMR so that you are burning more caloriesthroughout the day, every day. Increase the amount of caloriesyou burn, increase the amount of fat you lose. Makes sense, yes?The best way to increase your BMR is through adding muscletissue. Females often shudder at the idea of adding muscle dueto their fear of becoming 'bulky.' Relax babe! It's a littleharder to add that kind of muscle mass than you think. Besides,a little muscle mass goes a long way toward achieving a leanerbody. And this is what you want, right?Specificity of ProgramNot just any exercise program will...

How a Low Carb Lifestyle Can Help Your Entire Family

Wed, 27 Jan 2010 06:41:23 -0600

How a Low Carb Lifestyle Can Help Your Entire FamilyThe latest challenging fact to be learned about the greatAmerican obesity problem is that among children, the number ofclinically obese children has doubled in the last two decades,according to the National Institutes of Health NIH. In fact,by , NIH says that one in five children in the US isoverweight.Obese children are also developing diseases like Type Diabetesthat used to only occur in adults. And overweight kids tend tobecome overweight adults, continuing to put them at greater riskfor heart disease, high blood pressure and stroke. Perhapspotentially more devastating is that children who are teased alot can develop low self-esteem and depression. There are many households in which not only one or more childrenare obese, but frequently one or both parents are also obese.Many parents are also at risk for Type Diabetes. Even membersof a household who do not have these problems will benefit froma low carb l...

How to Live a Low Carb Lifestyle (Instead of Just Being

Tue, 26 Jan 2010 06:01:05 -0600

We've all heard a great deal in the past year about the 'AtkinsDiet,' Low Carb Dieting,' and so on. I'm here to tell you,however, that 'diets' don't work ' we need to turn our eatinghabits into a lifestyle. Notice the word, 'habits'.' As with many people, I have tried various 'diets' over the years' some worked, some didn't. I have found low carb to be the mosteffective - but once I reached my weight goal, I said to myslef,"Now what? Keep on the diet?" Or, "Can I 'liberalize' a littlebit now?" Here is a simple way to understand the issues athand...There are two basic factors in weight loss and maintenance: .Carbcalorie intake . Exercise We can increase or decrease weight loss by increasing ordecreasing in either of these two areas. Therefore, for maximumweight loss, one should exercise days per week and maintain astringent 'weight loss' level eating plan less than hundred calories andor grams ofcarbs per day. Once onereaches a weight goal, it might be po...

How Much Water Should You Drink Per Day?

Mon, 25 Jan 2010 00:21:43 -0600

I'm always amazed at how many people seem to know the answer tothis question yet in practice they fail. Everybody I've talkedto seems to know that - glasses of water a day is therecommended standard. But if I ask them how many glasses ofwater have you consumed today? The answer is usually none. Orthe other standard answer at a corporate environment 'doescoffee count?'While - glasses of water is great for the average sedentaryperson, many of us are fitness conscious or on the pursuit ofsome type of bodybuilding physique. With that in mind, I thinkthe new standard for us should be - gallons of water a day.As a bodybuilder, you are putting much more nutrients, food,supplements, and other stuff into your body. What your body doesnot use, it must rid itself of by any means necessary. Usuallyit does this via water. So drinking plenty of water becomes anecessity. Increasing protein puts a strain on your body anddrinking lots of water can keep things 'moving.' Creatine...

6 Advantages of Free Weights vs. Machines

Thu, 21 Jan 2010 11:57:20 -0600

Meet Sarah.About a year ago, Sarah saw an infomercial about a "multi-unit"workout machine. The announcer called it a "revolutionary" pieceof equipment, claiming that people would see results in "just- weeks". It exercised all major body parts and the femalemodel shown using the machine said it "was safer and moreeffective than free weights." Intimidated by gyms her whole life, Sarah knew having her ownhome gym would be the key to her finally getting into shape. Shehad heard that machines were safer than free weights. Besides,the machine came with "easy to follow video instructions". Theprice was steep, but as Sarah imagined changing her body, shegot her credit called and grabbed the phone.On the day of delivery, Sarah was surprised to see it took uptwice the space she was told it would, limiting space in heralready cramped den. Excited to get started, she popped in thevideo, and hopped on the machine. Sarah soon found that she, at'", was too small to fit on the mac...

The Core

Wed, 20 Jan 2010 09:49:56 -0600

An alternative name for this article could have been, 'How toundo Generations worth of Damage Caused by sitting on ourBacksides and Letting Machines Teach us Not to Stand upStraight'.That doesn't exactly roll off the tongue though, does it?The point is the same, however. Before we were even able tostand fully erect we could literally fight for our right to liveon a daily basis. Now, we are again barely standing up straightdue to bad posture and bad habits, but we can hardly walk acrosstown without pulling a muscle or throwing our back out! Why? We are weak - from the inside out! In today's imageconscious society, we are so concerned with the way we look thatwe ignore the fact that we are falling apart from the inside.For lack of a better term, we are "rotten to the core"!What IS "the core"? Why does everyone keep talking abouttraining 'the core"? What does any of this have to do withcavemen?Basically, the idea here is that there was a time in humanevolution when we l...

How to Find the Right Yoga Teacher for You

Tue, 19 Jan 2010 23:08:27 -0600

In order to find a quality yoga instructor, you need to knowwhat to look for. Since there is no universal certificationprogram for yoga teachers, not all of them are created equal asyou can see by the following example. I had been practicing yoga in my home for a while when I decidedto take some classes at a local center. I had been using avariety of yoga videos and DVDs that were taught by seniorinstructors with impeccable form, so I expected the same qualityof yoga instruction when I arrived at this class. Unfortunately,it wasn't the case. The teacher who taught the class was sloppyin her style as she moved through the poses and it seemed moreas if she were doing her own practice, rather than leading theclass. She never came around and adjusted the alignment of anyof the students, which really annoyed me because that was themain reason I decided to attend the class. Additionally, she wasfacing one way and the students were facing the opposite way, soit was very diffi...

Pineapples

Mon, 18 Jan 2010 09:54:25 -0600

b> Pineapples: The Healing Fruit of the Tropics includes arecipe for Pina-Banana Orange Smoothie By Monique N.Gilbert, B.Sc. http:www.MoniqueNGilbert.com For a natural and tasty way to improve your health and boostyour healing capacity, add fresh pineapple and pineapple juiceto your diet. Pineapples are nutritionally packed members of thebromeliad family. This delightful tropical fruit is high in theenzyme bromelain and the antioxidant vitamin C, both of whichplays a major role in the body's healing process. Bromelain, anatural anti-inflammatory with analgesic properties, encourageshealing, promotes well-being and has many other health benefits.Bromelain is very effective in treating bruises, sprains andstrains by reducing swelling, tenderness and pain. This powerfulanti-inflammatory and analgesic effect can also help relieveosteo- and rheumatoid arthritis symptoms and reducepostoperative swelling. Ad...

Why Diets Don't Work

Sun, 17 Jan 2010 06:59:21 -0600

One of the biggest scams ever successfully pulled on theAmerican public is ' somewhat appropriately ' a -letter word.That word is, of course, Diet. By now you have seenadvertisements for more diets than you can easily remember, andhave also most likely seen an article or television showdebunking some of those diets. Unfortunately, the art ofshooting holes through the credibility of a diet plan isnormally done by ANOTHER diet company, solely for the purpose ofgetting you to use their product instead. Well, this article hasnothing to sell, nor really anything to gain, save the knowledgethat hopefully the reader ' that's you ' will put down the DietMadness Menu, and get a real world point of view on why dietsdon't work, and what you can do about it. Eating, the Lost ArtIf you are considering a diet, or have in the past, your primarymotivation was most likely to lose weight. What if I was to tellyou that in order to lose weight, you actually need to eat MOREthan you have ...