bookmark_borderTime Management

We’re not discussing a “catch phrase,” or short-term solution, where a manager goes to a one-day workshop on time management, and then comes back lecturing his, or her, staff, about their time management.

The irony is that, most of the time, this type of manager is aware of time management because he, or she, wastes plenty of time. This usually goes on until the next workshop, and then management will learn a new catch phrase to tell the staff what they are doing wrong.

What we are discussing is a lifestyle, and possibly a big change, just like the first time you visited a Yoga class. In a “nut shell,” we have limited time on this earth and we cannot afford to waste it thinking about future worries, past regrets, fighting with loved ones, or leaving goals on hold.

Most of us leave dreams, goals, relationships, and ambitions on the “back burner,” while the daily routine of life goes by. No wonder people complain about the monotony of daily tasks. Very often, we hear, “I don’t have time to learn new skills, go to night school, practice Yoga, or become a Yoga teacher.”

Remember

bookmark_borderFat Burning Tricks to Make Sexy

How to Lose Fat With: Cardio

99% of people do this the wrong way. They try to get on a cardio machine and go for 30-60 minutes in an effort to burn as many calories as possible. Does this work? Yes it does. The problem is that doing long bouts of “same speed” cardio does virtually nothing to raise your metabolism! On top of that, your body rapidly adapts to doing the same cardio workout over and over again. Soon, you have to go longer and harder to achieve the same benefit as when you started!

What Works: Use interval when doing cardio

Using intervals means that you use both high and low intensities. This is great for fat loss with exercise because the high intensity periods are what raises your metabolism so that you can burn calories for hours after you are done working out!

To use interval training, try using an exercise bike and going 2 minute slow followed by 1 minute fast. Repeat this 3-6 times and you have yourself a fat burning cardio routine that will burn lots of calories as well as crank up your metabolism!

How to Lose Fat

bookmark_borderYoga Clothes for Comfort

Yoga Pants

There are many types of yoga pants. Some are long and go down to your ankles; others stop just below your knees. Often they are relatively form fitting. These types of pants have the benefit of allowing your instructor to see your alignment so she can make any necessary adjustments to your form.

If you aren’t comfortable in pants that are so revealing, you might enjoy wearing loose, cotton trousers. They offer freedom of movement without being too tight.

Whatever pants you choose, make sure that you can bend and move freely in them. Also be sure that there are no bulky ties at the waist that might be uncomfortable when you are lying in a prone position.

Yoga Shorts

Yoga shorts are a very good choice if you practice Bikram or hot yoga, because the room is heated to such a high temperature. They are a good bet in the warm summer months when long pants might be too warm. They also help you more easily check the proper alignment of your lower body because you can see your knees and ankles.

The yoga shorts should be long enough

bookmark_borderLimited Workout Time

The problem is that when it comes to working out, duration often comes at the expense of intensity. More isn’t always better. Better is always better. I have noticed that many people find difficulty getting effective workouts in their planned workout time.

For example, you may have one hour to workout given your other responsibilities. With a need to warm up, perform weight training and cardiovascular training, you may feel stressed if you don’t get all parts of your workout in. So, you have two options:

  • Allow your workout to spill over your allotted time.
  • Skip some parts of your workout.

Neither option is preferred. The first option creates a sense of stress at the loss of time while the second option leaves you feeling like you failed at completing your workout.

And a few of you out there never seem to have enough time left for cardio at the end. You know who you are.

I’ve got the solution for all of the above concerns – Retro-Fitting Fitness!

Here’s how it works. Begin with your total workout time in mind. You perform your warm-up and your weight training, and then perform your cardiovascular training

bookmark_borderAerobic Dance

Some classes have unique, catchy names used specifically for marketing purposes. Classes can be highly choreographed, which requires a high level of co-ordination and skill.

Nowadays health clubs and fitness centres usually offer a range of ‘aerobics’ classes. The classes usually have different names, formats and descriptions and will vary from one venue to the next.

Currently popular ‘aerobics’ formats include Hi-Lo, Low Impact, Martial Arts-based Aerobics, Kickboxing, Latin, Hip-hop, Funk and Jazz. A variety of equipment-based workouts, such as Step Aerobics and Slide Aerobics, also fall within this category.

When you join a health club or fitness centre, ensure that you are familiar with different classes offered and study the class description carefully. This will enable you to choose the ideal class to go to.

The aerobics phase follows the warm-up. The aerobics section is mainly aimed at improving cardiorespiratory endurance and body composition and uses large body movements performed continuously so that the heart rate remains elevated.

An aerobics class always ends with stretching and relaxation exercises. The cool-down is designed to lower the heart rate, help prevent muscle soreness, enhance flexibility and re-establish homeostasis or equilibrium.

bookmark_borderKiller Back Workout

  • Bent Over Dumbbell Rows – Grab some dumbbells that you will be able to perform 4 sets of 15, 12, 10, and 8 reps with. As the reps lower you should use heaver dumbbells. Stand up while holding a pair of dumbbells and carefully lean over at the waist until your back is parrell with the floor. Make sure your knees are bent slightly. With the dumbbells hanging straight down, pull the dumbbells up to your sides as high as possible and squeeze your back muscles together at the top for a count of three seconds. Then slowly lower the dumbbells back to your starting position.
  • Machine Rows – 4 sets of 12, 10, 8, and 6 reps again adding weight as you lower your reps. Start in a seated position by placing your feet firmly against the footrests on a back row machine. If you do not have this type of machine you can use exercise bands with the band placed under your feet. I like using my Bowflex for this exercise. Arch your back slightly and grasp the handles or grips if you are using exercise bands. Pull the handles toward you and squeeze and

bookmark_borderFitness Program Include Posture

The often overlooked, and rarely talked about, exercise posture is extremely important in preventing exercise injuries, and strengthening your overall skeletal muscle system. When focusing on proper posture while performing an exercise, you will provide a more grounded, solid base; thus, improving focus on taxing the specific intended muscle group or movement without getting unwanted muscles involved.

It is also important to focus on everyday posture outside of your fitness program. Discomfort in the back and neck is the primary adverse consequence of poor posture. It can also strain your hips and knees.

The first thing you must know is what exactly is proper posture. Find a mirror, take a deep breathe, and exhale. Now observe your position. Your head should be centered on your neck (not pushed forward or tilted in any way.) Your shoulders should be level, and not sloped. Your chest should be up, and abdominals tucked in. You should also assume the same type of position when seated.

When conducting any type of exercise, strength training or cardio, please focus on the specific posture mentioned above. Concentrate on contracting your abdominals during the execution of all exercises. Chest will be up,

bookmark_borderCalorie Burning Summer Exercises

Swimming

In summer, when the sun is blazing down on you, there’s nothing better than diving in a cool, clear, outdoor swimming pool to keep your body temperature comfortable. Do a short spell of swimming and notice the difference it has on your body and mind. Swimming is the total body and mind workout.

Tennis

Tennis is the ideal summer sport. Playing against a friend or tennis partner provides the competitive edge that you may need to work that little bit harder. Tennis is great for developing toned arms and legs. For variety you can play doubles tennis, although this doesn’t burn quite as many calories.

Cycling

Cycling in the sun is a great experience. With the sun blazing down on you and the wind blowing through your hair provides a great middle ground to keep your body temperature constant. Cycling is great for working and toning the leg muscles and the best part is, you won’t even realise your exercising them!

Hiking

This summer, why not find a place to hike to burn some excess calories. Get on your hiking shoes and find a rural trek. Go with a friend,

bookmark_borderYoga Equipment

Research has demonstrated that yoga can help control anxiety, reduce asthma, alleviate arthritis symptoms, lower blood pressure, eliminate back pain, and benefit patients suffering from multiple sclerosis, chronic fatigue, epilepsy, diabetes, headaches, stress and much more.

Yoga offers a lot of benefits. Perhaps its most important benefit is it’s ability to reduce tension and stress. Stress can lead to a whole slew of other health problems.

Yoga increases muscle tone, strength, stamina and flexibility. If you are overweight, yoga can help you gently reduce your weight and keep the pounds an inches off. Yoga exercises can burn excess fat and give you your desired figure.

Yoga can also help you improve your concentration and enhance your creativity. It can help you to think more positively and learn to live free of anxiety.

Your body needs to relax from time to time. Sometimes, work can leave us feeling spent and exhausted. During busy days, we may not be able to unwind because work is still on our mind. Yoga can help you create a sense of calmness and well being to replace this stress from work.

Yoga exercise improves circulation. Your organs and veins

bookmark_borderLeg Cramps & Running Cramps

The Role of Fluids

The main function of sweat is to cool the body down. The average 70kg/154lb person running at a 6 minute mile pace will burn energy at the rate of about 1000kcal per hour. In a warm climate, this would equate to around 1.5 litres of sweat to remove this extra heat.

When you look at it from this point of view it’s easy to see how an athlete could lose as much as 3 to 4 litres of water per hour!

It only takes a 2 – 3% dehydration or 3lbs of sweat loss for a 68kg/150lb person for body function and exercise performance to be impaired.So, if you want to perform your best and avoid dehydration fatigue and the possibility of cramping from dehydration, you should have a strategy aimed at taking on the correct amount of fluid.

Because you’re burning energy, you also need to take in carbohydrate – however the processing of carbohydrate also requires water . . . about 3ml of water for every gram of carbohydrate you want to fix into the muscles as glycogen. So, in order to replenish your muscle glycogen reserve, you