Category: Uncategorized (page 2 of 2)

The Lunchtime Boob Job

You have probably heard about penis enlargement exercises - but have you considered if they are right for you? These days we hear so much about living a healthy life style and being sure to exercise, and to avoid surgeries and pills. Well, if you are other than thrilled with the current size of your penis - you should consider incorporating penis enlargement exercises into your daily fitness routine!

Not joking! When is the last time you thought about penis strength? All muscle benefits from exercise, and exercise builds muscle bulk. So, exercise the muscle in your penis to get bulkier! Who does not want that?

Let us face it! Your partner is not likely to tell you she is dissatisfied. But if you have ever heard her remark that size does not matter - there is your clue to what she is really thinking! We all know that size does matter. However skillful you are in the bedroom, added size will be sure to add pleasure. And the best penis enlargement method is the one that is safe, private, and effective!

By practicing penis enlargement exercises daily you can actually increase the length and width of your penis. Remember you are exercising a muscle, so how do you learn these exercises? By following the exercise routine for penis, you can begin exercising your way to a fuller, heftier penis. It only requires a mere 10-15 minutes a day.

Furthermore, it is done in the privacy of your own home or wherever it is that you feel comfortable to take yourself in hand. You can even incorporate the exercises into your foreplay and share the routine with your partner. Share the intimacy and share the results.

The best penis enlargement method is the one you will want to do and you will only want to do what bears results. These simple yet effective penis exercises will bring those results, affordably, reliably, safely - and privately.

There are other methods but why run risks? The exercise method is natural and convenient and fun! All men enjoy a firm grasp and a milking sensation applied to their shaft. And now when you know the correct methods you can use these natural pleasures to actually do more than masturbate - you can strengthen and lengthen.

The time you have spent masturbating can be spent developing a penis of which you can feel proud and confident and the results are lasting. Muscle has memory! So do not wait any longer to be longer and stronger. Start your new exercise routine today and believe me, this is one exercise routine you will want to stick with!

Recently criticized on National Australian Television by the ASPS (Australian Society of Plastic Surgery) was the new launch of the lunch-time boob job (also know as Breast Augmentation Surgery).
What is it? you might be asking,
Well the new way of getting breast augmentation surgery involves less operating time, less pain & less blood loss. The lunch time boob job is great for women and the cosmetic surgery industry, women now have a option that almost eliminates pain, 24 hour recovery, less surgery time, less blood loss and women can get the results they are seeking 10 minutes quicker than the old way of breast augmentation surgery.
What’s more amazing about this new way of breast augmentation surgery is that you can go straight back to work within the next two days after surgery, you don’ t have to take a whole week off work, and lose money with each passing day, within 24 hours you will be able to lift your arms you may even be able to keep up with your exercise regime within 2 days.
The surgeon who was on television talking about this new way of having breast augmentation procedure was a doctor named Dr Daniel Fleming, from Australia, he is a highly respected breast augmentation surgeon whom specializes specifically in the breast augmentation procedure.
Dr Daniel Fleming is one surgeon who is performing the new lunch-time boob job, and he does this everyday. Since the start of this new way of breast augmentation surgery Dr Fleming has performed over 130 surgeries of this type in Australia, and the Australian women are raving about it. They can’ t believe how painless the procedure was & they love it. After hearing stories that it feels like you have been hit by a bus, 3-5 days of pain, and more painful reviews I don’t know why anyone would want to do it the old way.
What your a surgeon would say normally when you make a consultation…
You will need a week off work and maybe longer if your job involves more physical activity, Take it very easy for the first few days, Expect to have quite a bit of pain, Strong painkillers and muscle relaxants will be provided. You must not put your hands above your head during the first week, You should not drive a car for a week, Avoid physical exercise for six weeks.
But now it’s all changed you can get safe and effective surgery with 24 hour recovery, less pain & more
If you want more information just Google Dr Daniel Fleming Brisbane Cosmetic Surgery and get a full report and a informational download on this, the New Lunchtime Boob Job.
Who to ask before you have surgery…
Remember a consultation with a certified surgeon is a must, ask your friends and family about there experiences from when they had breast augmentation surgery if you know of any, ask your local GP if they would recommend you a qualified surgeons, research the surgeon’s online or through the appropriate websites and lastly make an appointment with at least 5 other surgeons, then choose the one you feel most comfortable with. One last note don’ t ever get the procedure done if you feel pressured it’s your body and you are the one who has to live the decision for the rest of your life.

Low Back Pain – Neck Pain – Muscles – Shoes

If you are a horse, a donkey or a giraffe, about three hours of sleep per night should do it.

Just be thankful you are not an opossum or a bat; they need 19 and 20 hours sleep per day.

For humans though, the answer is less straightforward.

I can tell you that if you are like most people, you need a lot more sleep than you are currently getting!

Most people are sleep deprived, even those who consider themselves well-rested.

If left to our own devices, without clocks or anyone digging us out of bed in the morning, most of us would sleep around 10 hours.

This sounds like a long time in the sack, but even busy people with much to accomplish tend towards 10 hours of sleep if they have no clocks to refer to, and if they can't tell what time it is from the sun.

This has been tested in sleep labs under ground, and in real life studies above the arctic circle where there is 24 hour daylight in the summer.

Research show that people with 9 to 12 hours sleep are much more effective than when they get just 7 or 7½ hours.

If we were all able to get 10 or 12 hours sleep every night, one night's lost sleep would not be a problem. If only we were able to get any where near that amount of sleep on a consistent basis!

Since most of us are getting just barely enough sleep to function (or even less), losing just an hour or two of sleep on a particular night is traumatic.

This is why you want to do everything possible to make sure you get quality sleep every night. You probably aren't able to put aside 10 hours a day for sleep, so you need to make your time in bed really count!

Lower back pain and neck pain can be exacerbated by altering the gait cycle. Improper heel heights in shoes and ill fitting shoes are common causes impairing the gait cycle.
In the normal gait cycle, the foot rolls over from the heel to the forefoot. Increased effort of the muscles involved in walking occurs when this gait is impaired.
Walking on the toes as is in wearing high heels or when there are tight heel cords increases the muscular effort. The muscles controlling the foot and ankle, knees, hips and trunk have to work harder. There is also diminished the leg venous pressure compared with walking barefooted.
Shoes therefore may increase loads on the lower extremity joints causing muscle and joint pain. Patients who already have pain can exacerbate the back and neck pain secondary to wearing improper shoes.
Even those who have no pain can experience back and neck discomfort or pain depending on the type of shoes that they wear.
In wearing high heels, the plantar pressure in the heel and midfoot shifts to the inner (medial) forefoot, and the vertical and forefoot ground reaction forces increase.
Muscles have to contract with greater force on wearing high heeled shoes since the person is walking on his/her forefoot.
Normal gait consisting of shifting the body weight to gradually roll over from the heel to the forefoot is greatly impaired. The over active contraction of the muscles will lead to pain and cramps in the calves, thigh, back and can exacerbate low back pain and neck pain.

24 Hour Schedule Shift Work – Is it Wreaking Havoc on Your Life and Body?

Make Six Figures as a Personal Trainer and Have a Life

How much do top-of-the-line personal trainers make? Well, when I compare what I make as a personal trainer to the millions so many people on the Internet claim to be earning in the fitness industry, it feels like chump change. For example, I got a hard-sell automated e-mail message from a fitness marketer a while back, in which he claimed he's a millionaire and that one of his friends is earning more than 150k--a month. I don't make much more than that a year as a personal trainer so I know that such "success stories" can make you feel as though you're heading down the wrong career path. So why pursue top-level training? Why should someone want to be a personal trainer and earn just 100K? Well the answer has nothing to do with money.

Don't get me wrong; income's important, but there are other things to consider, such as:

- What's your take-home pay?

- How many hours do you work?

- Do you enjoy your job?

- Where are you headed, professionally?

- Are you the kind of person you want to be?

- Does your work fulfill or bore you?

These are the factors to weigh when deciding how much importance to place on how much you earn because they're what being a top-level trainer is about. It has nothing to do with the income, because when you take all the factors into account, what this profession offers you is way more than just what the 100K represents.

Not that anything's wrong with earning six-figures...After all, a $100,000 income has a certain cache and significance in America.

It signifies membership into the consumer society. You can now participate in and enjoy what people call the American dream and way of life. When you stop to think about it, our entire consumer society and marketing is devoted to these six figure earners. For example:

- You can afford payments on a Mercedes Benz.

- You can save enough to buy a home.

- You can afford to build a high-fashion wardrobe.

- You can take vacations to places to domestic resorts and abroad.

- You can afford to put away about 10% of your income each year.

Is all this superficial? Yeah, but if you can't have or do these things, you're going to feel left out, as though you're one of the un-cool kids that can't get into the party. But, consider the price of admission to that party. We get to feeling it'll take millions of dollars to live a comfortable and appealing lifestyle. So, we wind up working for years

on end and sacrificing the best years of over lives and countless other things to get the kind of lives we want but wind up squandering much of them in that pursuit. We fail to realize is that just a simple plan to six figures in earnings would have got us there! I remember when I first reached this level of earnings. There's a certain sense of entitlement that comes with it - as though the curtain's been pulled back and a new world has been made available to you.

Keep in mind that less than 10% of people in our society earn 100K. When you consider the type of work personal training involves, and the fact that training rates are so high, I think it's got to be the best and simplest career to earn a six-figure salary. By simple, I mean you can earn it just from training clients. You don't have to sell e-books, vitamins, books or balance boards, record videos or open a tiny training studio. You can do it by training lucrative clients--period.

If you're not earning that much as a trainer yet, you're probably not thinking about what you do correctly. I don't know where or when being a personal trainer got a bad rap in the fitness industry, but I think the reason is because it's typically been associated with the major health club setting, not independent trainers who want to create a stable practice. That's why you hear a lot of people who get into fitness for some reason speak disparagingly about training. They want to skip the step of being a personal trainer. They're the ones who want to have a sports gym or be a strength coach for a major sports team.

There's nothing wrong with that; getting to a top position in this field is a great goal And, being a top-level trainer can give you those opportunities. It becomes very easy to shape your future when you're earning 75-100K in about 25 hours a week. Even if you're a college student working towards your Sports Science degree, earning a good income in this field will shoot your career curve straight up. After all, what makes more sense to you? Working a part-time job doing some unrelated task while you're in school, or already succeeding in the field you're studying for? And keep in mind, you can apply everything you're learning in school to your clients

The top level trainer lifestyle has given me the time to do and learn things that I never would've been able to do otherwise. Professionally, I learned to become an effective writer, have made lots of lucrative connections, written for the major training magazines, and speak at the major conferences. Personally, it's given me the type of high-profile lifestyle that I thought was only reserved for drug dealers or trust-fund brats. Another group that knocks the six-figure salary are the trainers out there who think they're earning it already. But when we're talking about six-figures, there's a lot we're not talking about. I don't mean that you:

- made 150K in sales in your training department last year, of which you only kept a small commission.

- worked 60 hours training children and old ladies (not that there's anything wrong with that but it's not for everybody).

- you "own" a gym. I earn more than any of the private gym owners I've ever met. They all had business partners so were only minority owners in their gyms, and had tons of expenses and worked at least 60 hours per week. They didn't own the gym, the gym owned them.

What's more, I don't care that you own a training facility, because after you paid all of your employees, expenses, and advertising expenses, you're very lucky and smart if you took home more than 100K--and, again, you probably work a lot of long hours to do it. No, when I say six figures, I really mean six-figures in take-home pay. How's that possible? It's because in our economy, the government loves entrepreneurs. They're the people that make the whole economy possible in the first place.

Remember, when you're a personal trainer, you are technically a small business, even if you don't have any employees or have just 10 regular customers. If you form an S-corp as a small business person, you can declare a lot of your expenses as tax-deductible. And the tax documents for S-Corps are not highly scrutinized - that's the advantage of living in a capitalist country. America loves and cultivates entrepreneurs.

There are other bennies to consider, such as the fitness lifestyle. Did you know that most fitness conferences are held in Vegas and Miami? This means that your hotel, airfare, and admission to the event are all tax deductible, as are your training certifications, gym memberships, and exercise classes. So, how do you get to that six-figure salary? It all boils down to just two things: conducting expensive training sessions, and finding and keeping about a dozen clients who can afford to pay for them. It really is that simple.

The ball's in your court. Chase it.

As globalization has continued to increase, companies have done their best to ensure that they can produce as many products as possible. This often can come in the form of factories running at all hours of the day, so that there are different shifts. With much factory work and the variance of the amount of work every week, this can often lead to numbers of people working varying shifts around the clock.
This type of work can wreak havoc on your body and your sleep patterns. Let’s talk about some of the impacts that this can have on you if you find that you do not work a consistent schedule.
To begin with your body operates on a circadian rhythm. The term began because the term means roughly one day. With the circadian rhythm, your body has different events which go on during the day. Conditions will help in dictating your circadian rhythm such as whether it is light or dark along with cues such as when you normally get up and when you are functioning.
This is important to understand because your body functions better when your circadian rhythm is consistent. This can help in regulating your body temperature, producing hormones, generating new cells, and in how the brain will work and be active. This gives you a good understanding of how critical the circadian rhythm can be to you in the long run.
If you disrupt this rhythm, this ultimately does have negative effects for you. One of the major disruptions can be the 24 hour schedule shift work. If you work a varying schedule, as this would require, you are not able to let your body get used a particular schedule.
The circadian rhythm is not necessarily disrupted if you change your schedule permanently but changing it on a periodic basis does not do you any good. You may find that you are struggling with more fatigue than you are used to or could develop a sleep disorder if you change around your schedule for a great period of time. The effects of disruption are similar to the effects of jet lag. Your body has to continually readjust itself.
This probably shows you why it is so important that you try and develop a routine for your day. It is not important that you sleep when everyone else sleeps but rather that you have set times so that your body can be well adjusted. Sleep quality will impact your life in a positive manner.

Fitness Training Program For Children – Exercise Tips For Kids

The different ways and methods we utilise at Athletic Performance Plus in our personal training and fitness coaching vary greatly. The guiding factors a lot of the time depend upon the environment and equipment available to train in. Commonly, our trainees use it as an excuse if they can not find a treadmill or a bench with a set of dumbbells (usually in a place called a gym or leisure centre) to miss a training session and veg out in front of the television!

Getting away from preconceived notions of training is one of the things we excel at, incorporating new training techniques and methods to push your body to the next level as well as adding variation to your workout. A little secret though... weight training involves lifting a weight, wherever you are and any form of cardiovascular exercise involves moving irrespective of whether you are in a gym or not! The take home message here is don't let the boundries of where you perceive you must train and what you need to train hamper your training.

Commonly we are asked what gym equipment to purchase for in the home- people forget that there own body weight is an effective tool as any for improving strength, endurance or for burning fat (in truth some peoples own body weight is more effective than others at providing training load giving extra motivation to reduce body fat and reduce weight if only to make exercise easier as there is less weight to move!!). Exercises such as press ups, pull ups, squats and lunges are fundamental movements that all individuals should be able to perform- however, how many people can not touch their toes or complete 10 perfect form press ups. The truth is modern life has made us weak and lazy to the point where some people can not even move their own body weight effectively and efficiently. We take the approach that teaching individuals to move their own body weight and developing reactive strength is the first boundary to improve fitness. Why add additional load to an individual who cannot single leg squat to 90 degrees or why perform lat pull downs to fatigue if someone can not perform a pull up?

In truth, certain individuals may struggle with bodyweight training though this is usually because they have become detrained for a given reason through inactivity or injury. For an athlete or regular exerciser it is crucial to be able to perform body weight exercisers to protect yourself from injury and maintain postural balance in the body. We have worked with athletes who can squat well over 100 kg of weight yet can not remain balanced during a simple body weight step up- considering that during movement we are usually on one leg the ability to stabilize and move our body weight through range is vital to performance- if this individual can not stabilize movement during a step up the implications for injury become quite clear.

The following exercise session is a circuit based strength endurance workout or can be used as an effective fat burner and challenge to torso stability. Remember to maintain good form in all exercises performing each exercise in sequence for 30 to 60 seconds for at least 3 to 5 sets to fire up your metabolism and burn:

1 Burpee Pull Ups

2 Step Press Ups

3 Towel Charges

4 Get Ups

5 Press Up Holds

6 Wall Holds

Exercise Descriptions.

Burpee Pull Ups - Starting in a standing position, perform a squat till your hands are on the floor kick your legs backwards into a straight arm position, return your legs back to a deep squat stance and then jump up to the chin up bar using momentum to perform one underhand close grip pull up release and repeat. This can also be performed as a burpee if no chin up bar is available.

Step Press Ups - Starting in a straight arm plank position with a step directly in front of you keeping your hips flat, put both hands up on to the step one at a time, afterwards put both back to the floor one at a time to the starting position then repeat.

Towel Charges - Place two towels one under each foot holding a straight arm plank position throughout. Slide one knee into your chest, avoid you lower back bending then return the leg back to the straight arm plank and alternate with the other leg and repeat.

Get Ups - Starting completely flat on your back holding one dumbbell straight (it is important that the dumbbell stays above head height), begin to stand up first bend your legs until you can perform a deep squat pressing upwards to standing, return back to the deep squat and return to the starting position, then repeat.

Press Up Holds - Starting in a straight arm plank lower into a full press up once you reach the floor hold completely still for the allocated time then press back up to starting posture, if you cannot hold the position for the full time push back up and recover.

Wall Holds - Starting in a straight arm plank the difference is both feet are placed flat against a wall so bodyweight in going predominately through your arms, if you cannot hold the position for the full time recover for a few seconds before returning to the starting position.

For most people around the world, being fit means that they walk around the block, or that they go to gym for a fitness training program. Fitness for some people might be that they play with their children. Whatever your level of fitness is and whatever type of training program you use, as long as you are doing some kind of activity it is a good thing. Now what about your children? In today’s world with the internet, computer games, and television, most children spend too much time not being active. According to fitness experts and doctors, children should not be inactive for more than 1 hour, which means that even watching a movie is not that good for them.
Starting a fitness training program for your child can be very easy if you just use some initiative. You don’t have to get them to the gym which is boring for them and expensive for you, but you can use other methods. Make sure that they don’t watch TV for more than 1 hour at a time. If they are watching a movie, make sure that they don’t get to watch anything else or play computer games that day. Rather encourage them to play outside. You can go to the park, let them run around the garden, or give them other activities to keep them occupied.
If the weather is horrible, it can be tempting to forego the fitness training program and let them just sit in front of the TV or play games, but you can control these things too. Get them games that are active like the dance mats, and sports games where they have to do all the movements. You can also make up dancing games for them, or if they are young enough let them only watch a program that gets them up and moving with fun songs and dancing.

Fitness For Older Women

Everyone loves the idea of being healthier, fitter, slimmer or stronger but to be successful, each person must get into a position to become fully involved in what they want to achieve, how their lifestyle will allow them to achieve it and, crucially, by when. Only when these things have been considered, can you make your aims a priority, schedule your activities correctly and create an atmosphere of ongoing success to replace any notion of failure.

So, how do you know what your ideal fitness programme is? Firstly, ask yourself, 'if I achieved my ideal fitness, what would my life consist of and what would an average week of fitness look like?' The answers people can come up with here can be very ambitious with the ideal programme for an aspiring regular gym-goer often looking something similar to the schedule for an Olympic athlete.

So now ask yourself, 'when specifically will I be doing each part of my ideal schedule?' The ideas you come up with here will begin the process of turning your Olympian schedule into a more achievable proposition by focusing on what training you would like to do or would be able to do at different times on various days as you fit the programme together in your head. So far, so good.

Now comes the key question, which is often overlooked. Ask yourself, 'if this is my ideal schedule, with commitments to various activities at set times and days, would it work if I were to put it into action immediately?' Would it work if the week you are imagining in your head was this week? Would it work if you were to put it in the context of the other things going on in your life like work, family, friends, socializing and your other interests and hobbies? If not, what would work? Which of the elements of your 'ideal' fitness programme are really possible and even desirable given everything else that you have and that you enjoy in your life?

By acknowledging that your current ideal fitness programme could be an abstract ideal and not a realistic proposition for your current situation, you are now free to get on with designing a new schedule that can become your true ideal. This time, your ideal programme is designed specifically around your needs and your situation, it fits into your life, and is achievable.

Manage your expectations carefully. Aim too high and you will set yourself up for disappointment. Aim too low and progress will be slow. Think carefully about your ideal fitness programme and then slot it gently into your life.

Everyone has the ability to plan a fitness programme they can easily follow and get results with. When you know your schedule you can plan when to put fitness into action and then you can forget about it for the rest of the time. So not only do you become the active exerciser you have always wanted to be, you will be liberated by success and free from the perpetual guilt of not living up to an ideal that was never realistic in the first place.

Fitness has a very broad meaning encompassing improved health, enhanced looks and a better feeling. With advancing age, a woman’s delicate body undergoes more stress (due to child birth or hormonal changes in the body during menopause) in comparison to a man’s body. For older women aged over 40, whose bodies begin to lose bone density and muscle mass, strength training offers a lot of benefits and helps to gain bone density and muscular strength. Strength training tones the body and makes it slimmer and shapelier. This is because the flab and fat in the body is replaced with more muscles. However, strength training does not help reduce weight because muscles are heavier than fat. Strength training returns the youthfulness in the lives of older women.
Most recommended in the strength training program for older women is the use of leg weights and free hand weights which are adjustable. One must start with the lightest weights available and gradually increase the weights as well as the intensity and duration of the strength training. It is better to start with 1 to 3 kilograms in each ankle cuff and 1 to 2 kilograms of dumbbells. One can simply start working out from the comfort of their home. It would be really helpful if one could manage to get hold of the book titled “Strong Women Stay Young”, which covers a wide range of basic exercises for older women. Older women must be extra careful if they are suffering from back pain problems. It is always wise to consult a physician before deciding to go ahead with an exercising schedule.
If you are looking to feel good in general and have a better body then start thinking about fitness seriously. Once you start you will automatically feel the benefits of being fit and healthy.

How to Build a Home Gym and Why

Today when obesity, health problems and lethargic dispositions are the commonest of all problems among people, irrespective of their age and shape, the best, hassle-free and by far one of the cheapest approaches to keeping oneself fit and fine is to hire a physical fitness trainer.

At the gym or other physical fitness centers and clubs, it might not always be possible for the trainer to zero down his attention on you and help you resolve your health problems. But once you hire one of these trainers for yourself, the valuable suggestions, exercise details, scrutinized movements and most importantly the diet charts are all yours.

The personal fitness trainer usually pledges to make your work-out procedure an easy and simpler task. Under their professional guidance and constant supervision you enjoy the benefits of a completely customized work-out schedule based on your health conditions and problems.

Initially, it was just a handful of influential people like celebrities and millionaires who could afford hiring a personal trainer; but fortunately, times have undergone drastic changes these days. Why should celebrities have all the fun? Time has made us all health-conscious, and this has made fitness centers and trainers come up with exciting and interesting "offer packages" that can easily be borne even by the average household. Depending upon the services provided, each package comes up with a different price. It's not that all fitness trainers charge as per the package price. There are trainers who may also charge you on a per day basis.

If you are really serious about the fitness regime, do consider hiring a fitness trainer who will provide the best guidance. Considering your health conditions, your weight and other related health problems, the trainer will chalk out a set of work outs for you along with a nutritious diet chart, all of which needs to be religiously followed. However, a fitness trainer is more focused on the exercise routines and at the end of the day he/she aims to tone down the accumulating fat in your body, courtesy regular work-outs.

Hiring fitness trainers have become a trend these days. As a member of the glam world, or as an athlete, or just as an average citizen if you're looking forward to stay in shape and live a healthy life, considering a personal fitness trainer is highly recommended. You will get the best of services at the most affordable rates. As such it is advisable that you take full control of the entire situation before it slips off your hand!

Fitness trainers have together formed an umbrella for all people undergoing fitness therapy. For example people suffering from diabetes or high blood pressure and the like will be required to follow a set of special exercises and abide by a unique diet chart in order to keep themselves healthy. This can again be possible with the personalized services of a fitness trainer. Sometimes, people also need a fitness coach or trainer for sports associated skills as karate and aerobics.

Working out on a regular basis is easy, but monitoring them and checking if it's effective or not is important. This is exactly where the role of a trainer comes into play. Your personal trainer assists you in checking the records of how much weight you have lost in a particular tenure.

The goal of a fitness trainer is not just limited to helping you get into a better shape through the different fitness regimes, but to also to equip you with a healthy lifestyle which in turn will help you to get into a prim and proper shape.

Building a home fitness center might not be as hard as you thought. Fitness equipment and home gyms are not bulky and room filling as they once were. Sure you can purchase a gigantic home gym if you want too. You will spend a lot of money and probably not use it much. People tend to look at something large and associate that with a lot of work and loose interest. Now days you can by weight benches, dumbbells, and exercise balls and do a variety of different routines. A lot of fitness equipment folds up or lays down flat for easy storage. Some people say ” I need a trainer to show me how.” well if your one of these people then you should get a TV and DVD player. There are many fitness trainers out there that have their own DVD’s to show you how.
You might ask why build a home gym? Well there are several answers to that question. What if you drive to the health club, now days gas is double if not triple the price, depending on where you live. Lets say you drive 5 miles to get to health club and gas is $3.70 a gallon. Your car goes 28 miles on a gallon of gas. To go there and get back is 10 miles. That is almost 2 gallons of gas for a 5 day a week routine. That’s $7.40 a week on gas and $380.00 a year. Then you factor in memberships. Now each club is different but most charge a monthly membership. Usually around $40.00 a month depending on what you want. Well at that price it is around $480.00 a year. Just those two factors alone cost around $860.00 a year. If you go for a couple years you just spent $1720.00. Now don’t forget that that is just single person, families are even more.
People with families should really think about building a home fitness center or fitness room in their house. Think of the benefit of your children seeing and learning how to stay fit right along with you. Now it has become a whole family routine. There was an article in the local paper that said by the year 2014 over 80% of America will be obese. That is a scary thought. Our children need to learn how to stay fit and you can’t always do that in a health club. Sometimes it has to be under your own roof.
Another reason is time, probably the most important reason of all. Now days, time is everything, there just is not enough. If you could do your exercise routine before work or after work at home, without spending the time to drive there, would it not be worth it. For mothers especially it would be worth it. Imagine doing your exercises at anytime during the day at the drop of a hat. That is always a problem at the health club, because how many times have you had to wait in line just to do a little cardio or get on a weight bench. A home gym provides you the time you need to get your workout done and not wasting your cardio time.

7 Fall Activities for Fitness and Fun

When studying which cardio machine is best for you, you have to do a lot of research. You don't want to walk into a gym and use a treadmill, because it was the only exercise machine free and then buy it because you liked it. You have to study which cardio machine will benefit you better than the others.

For example if you have weak legs or weak knees, then you won't want to excessively exercise them by using an exercise bike. Instead a treadmill might be the perfect option. Because you can start off on a lower walking speed, and then when the knee or leg starts to get stronger, then you can pick up the pace and start to gradually strengthen the area that was weak.

In this article I am going to look at cardio machines and see which one is best for home users. Also you will discover which one is perfect for you.

Cardio machines are the perfect exercise equipment to use when working out. Cardio workouts are a great way to keep your lungs and more importantly your heart in good shape. When using cardio machines you will also burn calories and fat, plus boost your energy simply by using cardio machines as part of your daily exercise. One cardio machine to use is a treadmill. We all know how expensive treadmills can be but it is a cardio machine and you know that you are going to have a healthy heart in no time.

One prime thing to remember for when you are thinking about buying cardio exercise equipment is the room required for your cardio equipment. Treadmills and exercise bikes are all well and good. But if you do not have the space for these pieces of equipment then you would have wasted a lot of money. There are other pieces of cardio equipment that are a lot smaller and still do the same work on your body.

One piece of cardio exercise equipment that doesn't take up a lot of space is the Both Sides Up ball (BOSU.) This is a very small piece of exercise equipment and allows you to perform exercises with ease. The BOSU is also a very cheap piece of equipment usually costing around $10-$20.

A rowing machine will also not take up too much space but once again the cost can be a factor when it comes to deciding on a purchase. A rowing machine will exercise your upper body and keep you toned. If you can ignore the fact that you aren't actually moving but staying within the same scenery then maybe a rowing machine is a good choice for you.

Overall Cardio exercises are essential to keeping a healthy heart. But it is up to you which cardio exercise equipment you choose to have in your home. You will need to weight up the advantages and disadvantages of each piece of equipment. If you see a personal trainer or even a doctor they will be able to give you the right advice on which piece of cardio exercise equipment will be best for you.

With gorgeous foliage and cooler temperatures, fall is the perfect season for outdoor activities. There’s something invigorating about a breezy fall afternoon that quite simply revives the soul. If you’re looking for ideas on making the most of this season, below are a few suggestions for fall activities for fitness and fun.
* Hiking. Whether hiking along a rugged mountain trail or in a wooded area, the time of year is just right for this endeavor. With a sense of adventure in the air, you may find yourself tackling trails that before seemed too challenging. If you own a mobile GPS device, use it to create some new hiking paths.
* Flag football. Reminiscent of a movie scene on a college campus, get together with a few friends for a game of flag football. With high school, college and professional football in full swing, your competitive spirit should be up for the challenge. Flag football is a great way to spend a fall afternoon.
* Jogging or walking. For those who enjoy jogging or walking, fall makes this exercise just a bit more pleasant. Enjoy taking in the sights and sounds of the season on an extra long route on weekend mornings.
* Raking the yard. Who says raking the yard is just hard work? You can actually have some fun with it. Share the task with family members and think of creative ways to make raking a game. No matter who wins, all can enjoy the sense of accomplishment with a cleanly raked yard.
* Bike riding. Another way to get in a solid and enjoyable workout during the fall is to ride your bike. Whether competing in a local race or going for a more leisurely ride, your spirits will soar will when biking on a cool fall day. If you have children, bike riding makes for a nice family activity.
* Yoga. For those who are passionate about yoga, try an outdoor session as the sun sets on a glorious autumn day. The serenity of nature will map to the inner serenity you’ve found. Yoga is such a relaxing form of exercise and meditation, and the fall weather truly compliments this discipline.
* Camping. Finally, if you’d like a weekend filled with both fun and exercise, go camping. Whether setting up camp or scouting for wood for a bonfire, you’ll truly enjoy the camping experience during autumn.
Clearly, fall is a great time of year to pursue countless activities. Whatever you choose to do, enjoy autumn to the fullest. After all, winter is right around the corner.

A Bodyweight Exercise For Explosive Power and Hard-Core Fitness

The heart plays a vital role in keeping the body alive. The heart is a pump that pumps life through the body. The heart has two main functions. It pumps blood to the lungs to retrieve oxygen and then pumps that oxygen into the blood and transports it around the rest of the body.

The heart is actually muscle and you have to keep training the muscle to maintain its conditioning. As the saying goes if you don't use it you will lose it, and this also applies to the heart.

When the heart is in top condition the body works like a highly maintained car engine, it runs perfectly. A heart that is healthy and well taken care off is more able to cope with demands and stress that is put on the body. As the body has been designed to move it is the constant of physical activity that keeps your heart fit.

A healthy heart can provide you and your body with many benefits as follows:

• By acquiring the habit of doing physical exercise everyday you can greatly reduce your risk of heart disease and coronary heart attack. These exercises do not have to be intensive are done for a long period. As little as 15 minutes a day of exercise that makes you breathless will greatly improve the health of the heart.

• A heart that is healthy and strong will enable the body to function more effectively. This will enable the body to take on more strenuous activities and the common daily tasks are done with efficiency and comfort.

• A trained and healthy heart works more efficiently than one that is out of condition. This means the it beats at a lower rate when the body is resting. Over time this means the heart works less and does not wear out.

• The great thing about your heart is that it has the ability to heal and repair itself. For example, if it has already been damaged by heart disease it can be repaired through the proper healing processes and activities.

As you can see the heart plays a very important role and as it is a muscle of the body you have to keep training it to keep it healthy. The best way to do this is to look at your current lifestyle and see if any improvements can be made. For example, you could cut down on high fat foods and introduce more fresh fruit and vegetables into your diet. If you do not take any exercise then maybe you should consider joining a gym or go for a jog a couple of times a week to keep you and your heart in shape.

Always seek medical advise before changing your diet or taking physical exercise if you have a health condition.

When you think about bodyweight exercises you probably think pushups, situps,
bodyweight squats, pullups, dips, etc. There are so many bodyweight exercises
that you probably never heard of, Thrusting Pushups, Grasshoppers, Frog Pushup
There is one exercise that is a sick and result producing, yet most won’t do it, it’s
painful, it makes your lungs burn, makes your legs scream, the intensity is incredible,
the exercise is the Burpee.
A few seconds into this exercise will show you the benefits, this is not a exercise for
the weak, it’s for the hard trainer, the person that won’t give up, and your fitness level
will soar beyond what you have ever thought.
The Burpee should be used as part as a fitness program for the person that wants a
high level of fitness, they are very demanding you will either love them or hate them
and most hate them, they hurt, they make you breath hard, your lungs hurt and
your legs will burn.
You can get a great workout in as little as 2 to 3 minutes, and this is great for a busy
lifestyle. If you can workout for only 2 to 3 minutes and get great benefits wouldn’t it be
worth it.
If you believe what you read, you can’t get a workout in 2 or 3 minutes. This is where
the fitness experts and doctors maybe wrong. You don’t need 30 minutes of exercise
to get into great shape, you don’t even need half of that.
The Burpee is a great way to push yourself to the next level. The Burpee is a total
body workout, you will burn more fat, build better endurance, and a greater level of
physical fitness.
You can do the Burpee anywhere, indoors, outdoors, in a bedroom, a hotel room where-
ever you are, the Burpee will get the job done.
To do the Burpee:
1. Start in a standing position 2. squat down and put your hands on the floor.
3. kick both legs back at the same time ( you are now in a pushup position ).
4. bring both legs back under you, towards your hands, and jump up in the air.
This is 1 fast movement and should be repeated for as many as possible.
For a quick workout try this:
Do 10 Burpees, rest 10 seconds, Do 9 Burpees, rest 9 seconds, Do 8 Burpees
rest 8 seconds, continue until you get to 1 Burpee, when you get to 1 Burpee
work back up to 10 Burpees.

Lactic Acid and Muscle Soreness

Quality fitness centers provide individuals with the opportunity to improve and maintain their health, weight, and overall quality of life. It can also prove itself a social hot spot, and a means for people to deal with stress and anxiety. If you are in the market to start up your own fitness center, you should take the time to put together a ship shape business place in order to ensure the overall success of the business. While the market is extremely competitive and quite crowded, there is always room for aspiring business people to jump on in. In this article, we will outline the steps to getting started.


• Financing

• Location

• Business Sense

• Equipment

• Staff

• Facilities (bathroom, shower, etc.)

• Water Fountains

Step 1 - Begin by making up your business plan. With any new venture, it's always vital to have a plan that outlines your financing, operations, and marketing goals. This is a necessary first step, and must be in place in order to move onward.

Additionally, you must secure money to start your business. Determine whether you will be using your personal funds, or if it would be more appropriate to seek out a team of investors. Your plan should include all of this information alongside a three year projection to enable you to determine how the business will pay off.

Step 2 - Find a location. If you are intent of offering classes, you will need at least one space for a studio. This will allow you to provide members with yoga, or spinning classes while other members enjoy the equipment. If this is not part of the plan, you will only require enough area for the equipment, stretching area, and any other offerings. Take into account the amount of space you will need for locker rooms and showers. It is crucial that each and every aspect is taken into account in order to avoid problems down the road.

Step 3 - Obtain your equipment. Find a supplier that is willing to sell you the equipment at wholesale. Make sure to shop around in order to fid the best possible price for the equipment you will need. Additionally, you will want to ensure the products all come with warranties. Find the best deal and get buying!

Step 4 - Find your staff. Place ads in local print publications advertising job openings at your center. Be sure to check up on the credentials of all candidates to make sure they are CPR-certified, and have an extensive knowledge of fitness and exercise techniques. You will also need to find employees to man the front desk and to take phone calls. Check your references, and take only the best.

Step 5 - Open your fitness center. Consider various offers, including "first month free", or special incentives to get people to enroll. Advertise online and in local publications. Pass out coupons and post flyers in nearby health food shops and community bulletin boards. Treat your members like gold, and watch your attendance expand.

You’ve just started a new exercise program in the gym or have taken up running. The following day the muscles you have been exercising are sore, achy and tired. This is Delayed Onset Muscle Soreness. The muscle discomfort and fatigue is commonly blamed on lactic acid build up by many athletes. However this is a fallacy. Lactic acid is not the culprit for this muscle soreness.
Lactic acid is produced during high levels of activity when the oxygen requirements of the muscles are higher than can be supplied by the blood circulation system. In order for the body to produce the required energy, then the body begins another process, anaerobic metabolism, which does not require oxygen.
During the breakdown of glucose and carbohydrates, the cells of the body make ATP (adenosine triphosphate) which provides energy for most chemical reactions in the body. Lactic acid is a by-product of this reaction.
Lactic acid has a bad reputation. When it is made by the body, it splits into lactate ion (lactate) and hydrogen ion. The hydrogen ion (H+ acid) can interfere with electrical signals in the muscles and nerves, slows energy reactions and impairs muscle contractions. The burn felt during intense exercise is considered to be caused by hydrogen ion build-up. Lactate on the other hand is an extremely fast fuel. Whenever carbohydrates are used, a significant proportion is converted to lactate. This lactate is then used in the tissues as fuel or it is transported via the blood stream to other parts of the body that require energy.
Rapid use of carbohydrates for energy production during intense exercise accelerates lactic acid production. Temporarily lactic acid builds up in the muscles and blood, causing the familiar muscle burning sensations. If the intensity of the exercise is reduced then the rate of lactate used for energy soon catches up with the rate of lactate production.
Lactic acid is responsible for the burning muscles during and after exercise and this is why many suspect it to be responsible for soreness 24-36 hours after intense exercise. However, lactic acid is completely flushed out of muscles within 30-60 minutes of finishing intense exercise. There is no abnormal levels of lactic acid in the tissues or blood when the dreaded DOMS strikes.
Research indicates that DOMS is more likely caused by localised damage to the muscle fibres membranes, the connective tissue and the contractile elements – namely microtrauma to the muscle fibres. Over the 24 hours after intense exercise, the damaged muscles become sore and inflammed. Chemical irritants are released from damaged tissue, triggering pain receptors. In addition to the injured muscle fibres, there is an increase in blood flow causing a swelling of the muscle tissues which again may stimulate pain receptors. In the morning following the exercise, the muscle fibres are fatigued, have microscopic tears and are inflammed. The muscle nerve supply perceives this as an abnormal state and sends pain messages to the pain.
Typical recommendations for dealing with DOMS include light stretching and exercise, massage (of course!), submersion in a hot bath, etc. All these are aimed at lightly increasing blood flow to the muscles and damaged tissues to facilitate repair (and not flushing out non-existing lactic acid buildup).