The Must Have Ingredients For Developing A Lean Body
So what are the must have or key ingredients for developing a lean body?
There are three main areas that you will need to address in
order to develop the lean athletic look and they are:
1. Your Training
2. Your Nutrition
3. Your Mindset
As important as training and nutrition are to your success, your mindset is the most
crucial ingredient of all. If you really want to succeed and transform your body into a
lean athletic state then start addressing the way in which you think about your
training, your nutrition and ultimately your body.
‘If your mind is weak, your body will be weaker’
When it comes to your mindset or way of thinking in relation to training and nutrition,
you may need to eradicate some misconceptions or myths you’ve been fooled into
believing.
There’s a lot of bad information around, so choose wisely the information you put your faith in.
‘You are the embodiment of the information you choose to accept and act upon.
To change your circumstances you need to change your thinking and subsequent actions.’
P.A.S.S.I.O.N. Is A Must Have Ingredient
If you truly want to succeed you will want to remember the abbreviation passion.
P = You must PLAN
A = You must take ACTION and put your plan into ACTION.
S = You must have SELF BELIEF and begin with SUCCESS IN MIND.
S = You must find SOCIAL SUPPORT and SURROUND yourself with positive people.
I = You must be INVESTED physically, emotionally and financially.
O = You must identify any and all-potential OBSTACLES.
N = You must NEVER GIVE UP.
The main reasons people fail, is because they haven’t addressed one or all of these
items. They simply fail because...
• They fail to plan.
• They procrastinate.
• They don’t have much self confidence.
• They don’t believe they will be successful, they expect to fail.
• They do not seek social support or surround themselves with negative people.
• They are not fully invested or committed to what it is they want to achieve.
• They did not identify potential obstacles that would get in their way.
• They decided (yes it’s a choice) to give up.
Procrastination is probably the biggest reason people fail. Everyone wants to put
things off and wait until everything is just right before they start, or they’ll say, “I’ll
start on Monday.” You should never start on a Monday. How many Mondays have
you started on? Now how many Mondays have you restarted on? When you decide
what it is you want that’s when you start, there and then, not later, and certainly not
Monday.
‘Don't wait until everything is just right. It will never be perfect. There will always be
challenges, obstacles and less than perfect conditions. So what. Get started now. With each step
you take, you will grow stronger and stronger, more and more skilled, more and more selfconfident and more and more successful.’
You MUST Know What You Want!
Deciding what you want first, which in this case means deciding what you want your
body to look like, is the most important step you can take if you truly want to
transform your body once and for all.
If you wanted to buy a new car, you would first decide what type of car you want,
what features you’ll want it to have, maybe what color you’d like it to be, etc. Yes
you will have a budget to work within, so that will limit your buying options, but
when it comes to developing the body you want, the only limiting factor is you and
how badly you want your new body.
You might well be saying, but there’s other limiting factors such as “ I don’t have
the time” or “I have a family” or “I can’t afford a gym membership” or “I can’t afford
to hire a personal trainer” or our personal favourite “ I have horrible genetics, a slow
metabolism and the fat gene. ”
These are not limiting factors at all, they are simply excuses you use to stop yourself
from developing the body you want. Lots of people have been able to totally transform
their bodies and still lead a busy family life, while holding down full time jobs,
without hiring an expensive personal trainer or taking out a gym membership, and
they all did so by no longer making excuses, taking responsibility for their own bodies
and health, using their time wisely and working with the bodies and genetics they
have.
So decide what you want first, then go and do it!
File under :
Another influenza season is beginning, and the U.S. Center for Disease Control and Prevention (CDC) will strongly urge Americans to get a flu shot. In fact, the CDC mounts a well-orchestrated campaign each season to generate interest and demand for flu shots.
But a recent study published in the October issue of the Archives of Pediatric & Adolescent Medicine found that vaccinating young children against the flu appeared to have no impact on flu-related hospitalizations or doctor visits during two recent flu seasons. At first glance, the data did suggest that children between the ages of 6 months and 5 years derived some protection from vaccination in these years. But after adjusting for potentially relevant variables, the researchers concluded that "significant influenza vaccine effectiveness could not be demonstrated for any season, age, or setting" examined.
Additionally, a Group Health study found that flu shots do not protect elderly people against developing pneumonia -- the primary cause of death resulting as a complication of the flu. Others have questioned whether there is any mortality benefit with influenza vaccination. Vaccination coverage among the elderly increased from 15 percent in 1980 to 65 percent now, but there has been no decrease in deaths from influenza or pneumonia.
There is some evidence that flu shots cause Alzheimer’s disease, most likely as a result of combining mercury with aluminum and formaldehyde. Mercury in vaccines has also been implicated as a cause of autism.
Three other serious adverse reactions to the flu vaccine are joint inflammation and arthritis, anaphylactic shock (and other life-threatening allergic reactions), and Guillain-Barré syndrome, a paralytic autoimmune disease.
One credible hypothesis that explains the seasonal nature of flu is that influenza is a vitamin D deficiency disease. Vitamin D levels in your blood fall to their lowest point during flu seasons. Unable to be protected by the body’s own antibiotics (antimicrobial peptides) that are released by vitamin D, a person with a low vitamin D blood level is more vulnerable to contracting colds, influenza, and other respiratory infections.
But a recent study published in the October issue of the Archives of Pediatric & Adolescent Medicine found that vaccinating young children against the flu appeared to have no impact on flu-related hospitalizations or doctor visits during two recent flu seasons. At first glance, the data did suggest that children between the ages of 6 months and 5 years derived some protection from vaccination in these years. But after adjusting for potentially relevant variables, the researchers concluded that "significant influenza vaccine effectiveness could not be demonstrated for any season, age, or setting" examined.
Additionally, a Group Health study found that flu shots do not protect elderly people against developing pneumonia -- the primary cause of death resulting as a complication of the flu. Others have questioned whether there is any mortality benefit with influenza vaccination. Vaccination coverage among the elderly increased from 15 percent in 1980 to 65 percent now, but there has been no decrease in deaths from influenza or pneumonia.
There is some evidence that flu shots cause Alzheimer’s disease, most likely as a result of combining mercury with aluminum and formaldehyde. Mercury in vaccines has also been implicated as a cause of autism.
Three other serious adverse reactions to the flu vaccine are joint inflammation and arthritis, anaphylactic shock (and other life-threatening allergic reactions), and Guillain-Barré syndrome, a paralytic autoimmune disease.
One credible hypothesis that explains the seasonal nature of flu is that influenza is a vitamin D deficiency disease. Vitamin D levels in your blood fall to their lowest point during flu seasons. Unable to be protected by the body’s own antibiotics (antimicrobial peptides) that are released by vitamin D, a person with a low vitamin D blood level is more vulnerable to contracting colds, influenza, and other respiratory infections.
File under :
Everyone is looking for the perfect product to have younger healthier looking skin. You Are What You Absorb. The Dirty Dozen...Ingredients to AVOID in personal care products.
Chemicals to avoid
The following chemicals are found in the majority of health and beauty products and have been linked to cancer, mutation or other harmful effects. Know what is on the label.
Petrochemicals
Mineral Oil
Phenoxyethanol
Petrolatum
PEGs
Silicones
Formaldehyde donors (preservatives)
BHT
Parabens
Synthetic dyes such as FD&C or D&C colors
Sodium/Potassium Hydroxide
Sulfates (SLES, SLS, ALS)
Carbomer
Quarternary Ammonium
Alcohol (ethanol, SD alcohol)
Glycols
GM (Glyceryl Monostearate)
Toluene
Phthalates
Ethanolamines (TEA, DEA)
Synthetic Fragrance
AMP-95
The following chemicals are found in the majority of health and beauty products and have been linked to cancer, mutation or other harmful effects. Know what is on the label.
Petrochemicals
Mineral Oil
Phenoxyethanol
Petrolatum
PEGs
Silicones
Formaldehyde donors (preservatives)
BHT
Parabens
Synthetic dyes such as FD&C or D&C colors
Sodium/Potassium Hydroxide
Sulfates (SLES, SLS, ALS)
Carbomer
Quarternary Ammonium
Alcohol (ethanol, SD alcohol)
Glycols
GM (Glyceryl Monostearate)
Toluene
Phthalates
Ethanolamines (TEA, DEA)
Synthetic Fragrance
AMP-95
We all want healthier younger looking skin.
The $50 billion beauty industry is so powerful that it's kept itself unregulated for decades. In the United States, it's perfectly legal for beauty products to contain chemicals linked to cancer, birth defects, reproductive problems and learning disabilities. Hazardous chemicals do not belong in products we use on our bodies.
Isn't it time for you to find out what's going on, and help make sure that what goes on your body is safe. Would you be surprised to learn that major loopholes in federal law allow the $50 billion cosmetics industry to put unlimited amounts of chemicals into personal care products with no required testing, no monitoring of health effects, and inadequate labeling requirements?
• Americans are less protected than consumers in other countries. The European Union has banned more than 1,100 harmful chemicals from cosmetic products. In the U.S., only ten ingredients are restricted.
Customers that suffer from acne, psoriasis, wrinkle spots and dry skin have found effective relief with the use of the Glimpse Skin care line.
Learn more about Breakthrough - Exclusive Skin Care free of these ingredients Click here now.
File under :
If we are going to heal the planet, we have to start changing the way we live every aspect of our lives, one day and one step at a time. It makes sense to start on a personal level, with the things we do every day, including living as healthfully as possible.
You’ll be amazed at how a few strategic personal choices can radiate outwards and help put us all on the path to living on earth as cleanly and sustainably as possible.
By incorporating a few simple green practices into your workout or favorite sporting activities, you can help to sustain the planet and keep fit at the same time.
The benefits we gain from regular physical exercise are unparalleled—it boosts physical and mental health by offsetting depression, improving self-esteem, controlling weight, and preventing cardiovascular disease and other serious ailments. Whether you are just embarking on an exercise program or have long made fitness a priority, taking steps to green your own fitness plan only increases the benefits to the environment.
Green and Natural Fit
Going green with your workout routine is easy, fun, and can even improve your social life. Exercising out of doors increases your relationship with and understanding of the natural world, and helps you to establish a connection with your community. Spend a little more time outside and you will likely meet your human neighbors (including fellow outdoor enthusiasts) and the local flora and fauna population. Depending on your climate, you may even want to scratch that gym membership altogether and opt for a no-cost, outdoor-scenery workout. The easiest way to make your exercise an environmental act is to shift your workout to the out-of-doors.
DRINKING WATER: This is one of the most important studies you need to pay attention to.
According to Healthy Child.org, the EPA currently tests drinking water for 90 contaminants.
Among the 7,500 contaminants currently NOT being tested in our water supply include Pharmaceuticals and Chemicals used in cosmetics, perfumes, automotive coolants and pesticides.
The list also covers explosives such as TNT, and rocket propellants that fuel the space shuttle such as per chlorate.
My recommendation is to purchase an alkaline water system at study why at this website.
ASTHMA:
Twenty million Americans have Asthma.
1 out of 13 children in America now have Asthma. Asthma occurrence Increased 160% in children under age five between 1980 – 1994.
Autism has gone from 1 in 1000 to 1 in 100
To learn more about dangerous chemicals and toxins allowed in our skin care products and cosemtics visit my health blog here:
You’ll be amazed at how a few strategic personal choices can radiate outwards and help put us all on the path to living on earth as cleanly and sustainably as possible.
By incorporating a few simple green practices into your workout or favorite sporting activities, you can help to sustain the planet and keep fit at the same time.
The benefits we gain from regular physical exercise are unparalleled—it boosts physical and mental health by offsetting depression, improving self-esteem, controlling weight, and preventing cardiovascular disease and other serious ailments. Whether you are just embarking on an exercise program or have long made fitness a priority, taking steps to green your own fitness plan only increases the benefits to the environment.
Green and Natural Fit
Going green with your workout routine is easy, fun, and can even improve your social life. Exercising out of doors increases your relationship with and understanding of the natural world, and helps you to establish a connection with your community. Spend a little more time outside and you will likely meet your human neighbors (including fellow outdoor enthusiasts) and the local flora and fauna population. Depending on your climate, you may even want to scratch that gym membership altogether and opt for a no-cost, outdoor-scenery workout. The easiest way to make your exercise an environmental act is to shift your workout to the out-of-doors.
DRINKING WATER: This is one of the most important studies you need to pay attention to.
According to Healthy Child.org, the EPA currently tests drinking water for 90 contaminants.
Among the 7,500 contaminants currently NOT being tested in our water supply include Pharmaceuticals and Chemicals used in cosmetics, perfumes, automotive coolants and pesticides.
The list also covers explosives such as TNT, and rocket propellants that fuel the space shuttle such as per chlorate.
My recommendation is to purchase an alkaline water system at study why at this website.
ASTHMA:
Twenty million Americans have Asthma.
1 out of 13 children in America now have Asthma. Asthma occurrence Increased 160% in children under age five between 1980 – 1994.
Autism has gone from 1 in 1000 to 1 in 100
To learn more about dangerous chemicals and toxins allowed in our skin care products and cosemtics visit my health blog here:
File under :
The most effective abdominal exercises for the Rectus Abdominis.
The exercises below are the Top 5 abdominal exercises as result of their study.
The following 5 exercises will come out soon.
1. Bicycle Exercise
2. Captain's Chair
3. Exercise Ball Crunch
4. Vertical Leg Crunch
5. Roll Outs W/ BallExercise
#1. The Bicycle
This exercise was found to be the most effective abdominal exercise to target the rectus abdominis (six pack abs) and the obliques (love handles).
* Lie face up on the floor and lace your fingers behind your head.
* Bring the knees in towards the chest and lift the shoulder blades off the ground without pulling on the neck.
* Straighten the left leg out to about a 45-degree angle while simultaneously turning the upper body to the right, bringing the left elbow towards the right knee.
* Switch sides, bringing the right elbow towards the left knee.
* Continue alternating sides in a 'pedaling' motion for 12-16 reps.
Exercise #2. Captain’s Chair This exercise was found to be the second most effective at targeting the rectus and obliques. This machine is found in most gyms.
*Stand on chair and grip handholds to stabilize your upper body.
* Press your back against the pad and contract the abs to raise the legs and lift knees towards your chest.
* Don't arch the back and remember to breathe smoothly.
* Slowly lower back down and repeat for 12-16 reps.
Exercise #3. Ball Crunch This exercise was found to be third in line for most effective on the rectus.
* Lie face-up with the ball resting under your mid/lower back.
* Cross your arms over the chest or place them behind your head.
* Contract your abs to lift your torso off the ball, pulling the bottom of your ribcage down toward your hips.
* As you curl up, keep the ball stable (i.e., you shouldn't roll).
* Lower back down, getting a stretch in the abs, and repeat for 12-16 reps.
Exercise #4 Vertical Leg Crunch
*Lie face up on the floor and extend the legs straight up with knees crossed.
* Lie face up on the floor and lace your fingers behind your head.
* Bring the knees in towards the chest and lift the shoulder blades off the ground without pulling on the neck.
* Straighten the left leg out to about a 45-degree angle while simultaneously turning the upper body to the right, bringing the left elbow towards the right knee.
* Switch sides, bringing the right elbow towards the left knee.
* Continue alternating sides in a 'pedaling' motion for 12-16 reps.
Exercise #2. Captain’s Chair This exercise was found to be the second most effective at targeting the rectus and obliques. This machine is found in most gyms.
*Stand on chair and grip handholds to stabilize your upper body.
* Press your back against the pad and contract the abs to raise the legs and lift knees towards your chest.
* Don't arch the back and remember to breathe smoothly.
* Slowly lower back down and repeat for 12-16 reps.
Exercise #3. Ball Crunch This exercise was found to be third in line for most effective on the rectus.
* Lie face-up with the ball resting under your mid/lower back.
* Cross your arms over the chest or place them behind your head.
* Contract your abs to lift your torso off the ball, pulling the bottom of your ribcage down toward your hips.
* As you curl up, keep the ball stable (i.e., you shouldn't roll).
* Lower back down, getting a stretch in the abs, and repeat for 12-16 reps.
Exercise #4 Vertical Leg Crunch
*Lie face up on the floor and extend the legs straight up with knees crossed.
* Contract the abs to lift the shoulder blades off the floor, as though reaching your chest towards your feet.
* Keep the legs in a fixed position and imagine bringing your belly button towards your spine at the top of the movement.
* Lower and repeat for 12-16 reps.
Exercise #5 Roll-Outs w/ Ball
*Starting on your knees with the ball in front of you and your hands on top of the ball in a karate chop motion, pull the abs in without holding your breath (as though bracing them).
* Exhale and roll forward as far as you comfortably can. If you collapse in the middle and feel it in your back, you've gone too far.
* Contract the abs to pull your body back.
Stay tuned to learn the last 5 exercises of the Top 10. Until then work to perfect the first 5!
* Keep the legs in a fixed position and imagine bringing your belly button towards your spine at the top of the movement.
* Lower and repeat for 12-16 reps.
Exercise #5 Roll-Outs w/ Ball
*Starting on your knees with the ball in front of you and your hands on top of the ball in a karate chop motion, pull the abs in without holding your breath (as though bracing them).
* Exhale and roll forward as far as you comfortably can. If you collapse in the middle and feel it in your back, you've gone too far.
* Contract the abs to pull your body back.
Stay tuned to learn the last 5 exercises of the Top 10. Until then work to perfect the first 5!
File under :
SUU student Mark Currell won the St. George Marathon on Saturday, crossing the finish line in 2 hours, 22 minutes, 22 seconds.
A former 5,000-meter runner for the Thunderbirds' track team, Currell had not run a marathon previously.
On the women's side, Christina Gingras of Cottonwood Heights prevailed with a time of 2:49:49.
The St. George Marathon is set to host runners from all over the United States as well as nine different countries including Iceland and France this weekend.According to www.stgeorgemarathon.com, this marathon is listed in Runner’s World as the “Fastest Fall Marathon,” is included in the “10 Most Scenic Marathons and Top 20 in the USA,” and is one of the “Cream of the Crop” marathons in the nation.
This race of just over 26 miles starts north of St. George in Central and heads down Highway 18, passing through Veyo, Dammeron Valley, Diamond Valley, Snow Canyon, and Winchester Hills.
According to the Web site, the St. George Marathon is the 15th largest marathon in the United States. Sixty percent of the runners are male and 40 percent are female. The race offers different divisions, totaling 37 runner and wheelchair divisions to compete in.
Most runners know (or want to know) how far they’ve run and how fast they’ve run. But do you know how to run? This is not a trick question. Understanding how to run, that is, the technique of running, as well as having a kinesthetic awareness (being aware of your body in motion) is equally important to knowing how far and how fast you run.
Becoming a better runner requires more than just great cardiovascular capacity. You also need to be strong both muscularly and functionally.
You may know your pace, your distance and the total time that you ran. But do you know the effort that you expended for a training run or race? Running with a heart rate monitor will enable you to know how hard you’re running and if you’re getting fit or burning-out.
VO2 Max is defined as the maximum volume of oxygen your body can process to the working muscles.
Lactate threshold is defined as the point at which your aerobic capacity meets your anaerobic threshold, when you can no longer deliver enough oxygen to the working muscles. It is at this point that your body goes into oxygen debt and this debt needs to be paid back.
Knowing your VO2 Max, Maximum Heart Rate and Lactate Threshold numbers will enable you to train properly so that your body can deliver more oxygen to the working muscles and thus push your LT higher.
When that occurs, two things happen: You'll go faster and with less effort!
A former 5,000-meter runner for the Thunderbirds' track team, Currell had not run a marathon previously.
On the women's side, Christina Gingras of Cottonwood Heights prevailed with a time of 2:49:49.
The St. George Marathon is set to host runners from all over the United States as well as nine different countries including Iceland and France this weekend.According to www.stgeorgemarathon.com, this marathon is listed in Runner’s World as the “Fastest Fall Marathon,” is included in the “10 Most Scenic Marathons and Top 20 in the USA,” and is one of the “Cream of the Crop” marathons in the nation.
This race of just over 26 miles starts north of St. George in Central and heads down Highway 18, passing through Veyo, Dammeron Valley, Diamond Valley, Snow Canyon, and Winchester Hills.
According to the Web site, the St. George Marathon is the 15th largest marathon in the United States. Sixty percent of the runners are male and 40 percent are female. The race offers different divisions, totaling 37 runner and wheelchair divisions to compete in.
Most runners know (or want to know) how far they’ve run and how fast they’ve run. But do you know how to run? This is not a trick question. Understanding how to run, that is, the technique of running, as well as having a kinesthetic awareness (being aware of your body in motion) is equally important to knowing how far and how fast you run.
Becoming a better runner requires more than just great cardiovascular capacity. You also need to be strong both muscularly and functionally.
You may know your pace, your distance and the total time that you ran. But do you know the effort that you expended for a training run or race? Running with a heart rate monitor will enable you to know how hard you’re running and if you’re getting fit or burning-out.
VO2 Max is defined as the maximum volume of oxygen your body can process to the working muscles.
Lactate threshold is defined as the point at which your aerobic capacity meets your anaerobic threshold, when you can no longer deliver enough oxygen to the working muscles. It is at this point that your body goes into oxygen debt and this debt needs to be paid back.
Knowing your VO2 Max, Maximum Heart Rate and Lactate Threshold numbers will enable you to train properly so that your body can deliver more oxygen to the working muscles and thus push your LT higher.
When that occurs, two things happen: You'll go faster and with less effort!
File under :
What woman hasn’t spent hours in front of the mirror making sure that her complexion is flawless, her makeup is perfect, and not a hair is out of place? Until recently, I was one of those women. I spent hours slathering, toning, moisturizing and beautifying.
Then one day, I stumbled upon a book at Barnes and Noble that changed the way I would look at personal care, and moreover, personal care items. That book is “Not Just a Pretty Face” by Stacy Malkan. The information in this book has changed the way I purchase personal care products. Hazardous chemicals, that have been banned by the European Union for years are still very prevalent in cosmetics and other personal care items here in the U.S.. Some companies make products that are safe, other companies choose to use known human carcinogens or developmental toxins.
Nearly all these chemicals can penetrate the skin, and some we ingest directly from our lips or hands. More than one-third of all personal care products contain at least one ingredient linked to cancer. When risky and unstudied chemicals are used in cosmetics, the stakes can be high — unlike trace contaminants in food or tap water, chemicals in cosmetics are base ingredients. Luckily, there is a solution to the hidden hazards. Find Out More Here.
A clean, green, all natural skin care product . Get your F R E E Report on the Naked Truth about ingredients in your skin care products by requesting it now!
Watch this Fox News Report on the dangers of skin care, every teenager in the study had these toxic chemicals in their bodies, this is shocking! Watch Now.
Then one day, I stumbled upon a book at Barnes and Noble that changed the way I would look at personal care, and moreover, personal care items. That book is “Not Just a Pretty Face” by Stacy Malkan. The information in this book has changed the way I purchase personal care products. Hazardous chemicals, that have been banned by the European Union for years are still very prevalent in cosmetics and other personal care items here in the U.S.. Some companies make products that are safe, other companies choose to use known human carcinogens or developmental toxins.
Nearly all these chemicals can penetrate the skin, and some we ingest directly from our lips or hands. More than one-third of all personal care products contain at least one ingredient linked to cancer. When risky and unstudied chemicals are used in cosmetics, the stakes can be high — unlike trace contaminants in food or tap water, chemicals in cosmetics are base ingredients. Luckily, there is a solution to the hidden hazards. Find Out More Here.
A clean, green, all natural skin care product . Get your F R E E Report on the Naked Truth about ingredients in your skin care products by requesting it now!
Watch this Fox News Report on the dangers of skin care, every teenager in the study had these toxic chemicals in their bodies, this is shocking! Watch Now.
File under :
People wonder about the growing obesity problem, then you see this and it all becomes clear.
File under :
If you are a runner or enjoy hiking here is a tip on the best way to tie your running shoes or hiking boots. This will help keep your heel to the back of your shoe. Try it, you will notice a big difference in how your shoes feel!
File under :
Six Tips to Swim Better
Swimming is actually a great form of exercise, but many people do not do it correctly, and therefore don’t get all of its benefits. In fact, swimming has been called the “perfect form of exercise” because it increases your flexibility, endurance, muscle tone, strength and cardio-respiratory conditioning without straining your heart, and with a low risk of injury.
If you want to try your hand at swimming for exercise, here are the principles that made the biggest difference for Tim Ferriss:
1. To propel yourself forward with the least effort, focus on your shoulder roll and keeping your body horizontal (least resistance), not pulling with your arms or kicking with your legs.
2. Keep yourself horizontal by keeping your head in line with your spine -- you should be looking straight down.
3. Think of swimming freestyle as swimming on alternating sides, not on your stomach.
4. Penetrate the water with your fingers angled down and fully extend your arm well beneath your head and extend it lower and further than you think you should.
5. Focus on increasing stroke length (SL) instead of stroke rate (SR).
6. Stretch your extended arm and turn your body (not just head) to breathe.
There are a couple of drawbacks, though. Swimming will not give you the weight-bearing benefits that land-based exercise will, so it should not be your sole form of exercise.
Swimming is actually a great form of exercise, but many people do not do it correctly, and therefore don’t get all of its benefits. In fact, swimming has been called the “perfect form of exercise” because it increases your flexibility, endurance, muscle tone, strength and cardio-respiratory conditioning without straining your heart, and with a low risk of injury.
If you want to try your hand at swimming for exercise, here are the principles that made the biggest difference for Tim Ferriss:
1. To propel yourself forward with the least effort, focus on your shoulder roll and keeping your body horizontal (least resistance), not pulling with your arms or kicking with your legs.
2. Keep yourself horizontal by keeping your head in line with your spine -- you should be looking straight down.
3. Think of swimming freestyle as swimming on alternating sides, not on your stomach.
4. Penetrate the water with your fingers angled down and fully extend your arm well beneath your head and extend it lower and further than you think you should.
5. Focus on increasing stroke length (SL) instead of stroke rate (SR).
6. Stretch your extended arm and turn your body (not just head) to breathe.
There are a couple of drawbacks, though. Swimming will not give you the weight-bearing benefits that land-based exercise will, so it should not be your sole form of exercise.
File under :
Hi Lori,
It's wonderful to get your news letter every week. Every time I read it I learn more.
Even if Iknow a few things here or there, but reading the tips that you give me is wonderful and helps me focus better than before and helped me a lot so far.
I have lost 26 lbs from 206 lb to 180lb now and my goal is to get to 170 lb , I hope you had a great time on your vacation I am looking forward to hear more from you in personal and professional level take care
Ali
It's wonderful to get your news letter every week. Every time I read it I learn more.
Even if Iknow a few things here or there, but reading the tips that you give me is wonderful and helps me focus better than before and helped me a lot so far.
I have lost 26 lbs from 206 lb to 180lb now and my goal is to get to 170 lb , I hope you had a great time on your vacation I am looking forward to hear more from you in personal and professional level take care
Ali
File under :
Try to change your thinking, it may just be what you need to lose weight.
Instead of focusing on the results (which are often unrealistic) focus on the immediate benefits you'll gain from eating better and exercising more.
Benefits are immediate such as:
Instead of focusing on the results (which are often unrealistic) focus on the immediate benefits you'll gain from eating better and exercising more.
Benefits are immediate such as:
- Sleeping better
- Having more energy
- Being more connected with your body.
Unfortunately, we've been programmed to believe that weight loss is the only valuable piece of being active and eating well.
If you are thinking only of the weight loss, it will keep your efforts short lived, why? Because weight loss (fast and easy) is not necessarily the first benefit that is derived from eating better and exercising.
And for many, if weight loss isn't experienced right away, all hope is lost and it's back to inactivity and poor nutrition.
File under :
A few of our Kids, Watching the grand kids playing in the sand.
The Grand Kids playing in the sand enjoy a fun day in Santa Cruz!
Me and a few of my grand children enjoying some fun times together in Our RV at Santa Cruz Beach!
After a beautiful rain storm, you can see the rainbow just behind my home. I love this photo!
File under :
What's that you may be asking? LT is the point at which lactic acid accumulates in your blood faster than your body can process it—causing a drop in performance.
- Training below your LT builds aerobic capacity.
- Training above it builds speed.
How to determine your LT: (1) Warm up, 10 minutes. (2) With a heart-rate monitor on, run or cycle on a flat course as fast as you can for 30 minutes.(3) Your LT is your average heart rate for that period.
File under :
I just recieved this testimonial and want to share it with you.
Hi Lori,
It's wonderful that I get your news letter every week any time I read it I learn more even if I know a few things here or there. The tips that you give me are wonderful and help me focus better than before and helped me a lot so far I have lost 26 lbs from 206 lb to 180lb now and my goal is to get to 170 lb. I hope you had a great time on your vacation I am looking forward to hear more from you in personal and professional level.
Take care,
Ali
Hi Lori,
It's wonderful that I get your news letter every week any time I read it I learn more even if I know a few things here or there. The tips that you give me are wonderful and help me focus better than before and helped me a lot so far I have lost 26 lbs from 206 lb to 180lb now and my goal is to get to 170 lb. I hope you had a great time on your vacation I am looking forward to hear more from you in personal and professional level.
Take care,
Ali
File under :
File under :
Climb The Stairs This Week! To add strength to leg muscles and get a cardiovascular workout at the same time, try climbing plain old stairs.
This can be done at home, in your office, apartment building, or on stair-climbing machines in the gym.
Climbing two steps at a time is good for building the quadriceps (thigh muscles) and the gluteus (butt). Going down steps builds strength in the quadriceps and to a lesser extent, the hamstrings.
See how many places you can find stairs and challenge yourself to climb more each day.
This can be done at home, in your office, apartment building, or on stair-climbing machines in the gym.
Climbing two steps at a time is good for building the quadriceps (thigh muscles) and the gluteus (butt). Going down steps builds strength in the quadriceps and to a lesser extent, the hamstrings.
See how many places you can find stairs and challenge yourself to climb more each day.
Add your total for the week, let us know how you did!
File under :
File under :
