Breathing Meditation: Try It!

INTRO

Every day in our lives we experience stress.  Whether it’s at work or at home, there are so many tasks to perform and individuals to take care of that sometimes we forget to slow down and take care of ourselves.

BENEFITS

Breathing meditation has immeasurable benefits, and is widely used to relieve the anxieties we face on an on-going basis.  It is one of the most effective ways to reduce stress, lower blood pressure, and improve the immune system, and has been used for trying to stop smoking as well as other bad habits.

Meditation promotes an inner balance, well-being, and revitalization of the mind and body.  The only requirement is that you find a quiet room and sit in a comfortable position.  There, you sit in a traditional cross-legged posture or in any other position that is comfortable. If you wish, you can sit in a chair. The most important thing is to keep your back straight to prevent your mind from becoming sluggish or sleepy.

HOW IT’S DONE

Begin the relaxation process by sitting with our eyes partially closed. Breathe naturally, preferably through the nostrils and try to become aware of the sensation of the breath as it enters and leaves the nostrils. This sensation is your object of meditation. You should try to concentrate on it to the exclusion of everything else.

At first, your mind will be very busy. It may even feel as if the act of meditating is making your mind busier; in reality you are just becoming more aware of how active your mind actually is. There will be a great temptation to follow the different thoughts as they arise, but you should resist this and remain focused on your breathing.

Once you are relaxed, you can actually hear your breathing and slow it down to the point where you are in a deep meditative state.  Afterward, you feel renewed and all the anxiety and stress dissipates.

Note that it will take a few sessions to get it down just right, but it is not only worth the effort but offers significant relief on those days when you are being pulled in twenty different directions.

DEDICATION

In order for breathing meditation to become a successful part of your life, it requires you to engage in this practice on a daily basis.  The more you practice, the better you will be able to reach the meditative state.

Whether you have practiced Yoga or other forms of meditation such as Tai Chi, breathing meditation has an immediate and positive effect on your entire body.  Moreover, you can utilize this breathing exercise at home, at work, in your car, or on a subway or bus. 

For example, let’s say you are driving home and come upon heavy traffic or an accident that leaves you idling for an hour or more.  Instead of getting all worked up, try breathing meditation.  Or, if you are sitting at your desk at work and the stress is beginning to build, find a quiet place where you can meditate – it does work.

CONCLUSION

No matter what you are doing during the course of the day, take ten minutes to meditate in order to relieve whatever stress or anxiety you are under.  Just as you take care of others’ needs, it is important to concentrate on your own health and wellbeing as well.

Flexibility Training: Techniques Used

Flexibility training involves performing a series of exercises that help maximize range of motion and muscle stability. Few would argue against the fact that flexibility is an important component of fitness and a critical factor in achieving peak physical potential.  Yet, flexibility training is consistently ignored and often done incorrectly.

While researchers have been unable to unequivocally validate the proposed benefits of flexibility training, there is evidence that indicates that flexibility training contributes to enhanced muscular relaxation, decreased risk of injury, improved range of motion, improved muscular balance, and improved performance of certain sports-related activities. (Source: Ace Personal Training Manual P.305-307).

Techniques Used to Increase Flexibility

There are four basic types of stretching techniques: static, ballistic, proprioceptive neuromuscular facilitation (PNF) and active isolated stretching (AIS).

Static

The static technique is the most traditional type and involves a slow, gradual, and controlled stretch through a full range of motion. Health professionals advocate this technique as the least likely to cause injury.

Static stretches should be part of every five to 15 minute warm-up routine. This type of pre-activity stretch should focus primarily on the muscles that will be used in the activity to follow, and is aimed at decreasing tissue stiffness, improving muscle circulation and readying the muscles for more vigorous activity, while decreasing the risk of tears or tendon stretching.

Ballistic

The ballistic or dynamic technique is more controversial since it involves rapid, uncontrolled bouncing or bobbing motions (such as bouncing down repeatedly to touch your toes). This type of stretching is not considered useful and can lead to injury (such as muscle tears) because is does not allow your muscles to adjust to, and relax in, the stretched position; It may instead cause them to tighten.

Consequently, many trainers, physical therapists, and physicians feel ballistic stretching is a higher risk stretching technique and should be avoided unless specifically needed to prepare for a ballistic sports activity. (Source: Ace Personal Training Manual P.311) 

PNF

Proprioceptive Neuromuscular Facilitation (PNF) is a more advanced form of flexibility training that involves both the stretching and contraction of the muscle group being targeted.

PNF stretching was originally developed as a form of rehabilitation. It is excellent for targeting specific muscle groups, increasing flexibility, and improving muscular strength.

This technique must be done with at least two people because it is impossible to complete most of the stretches by oneself. Specifically, PNF should be conducted under the guidance of a knowledgeable and experienced fitness professional; this will help minimize the chances of injury to the muscles, such as that caused by overstretching.

Example of a PNF Exercise:

Lie on your back on a comfortable surface. Raise one leg vertically and have your partner grab your foot. Your partner then presses the foot gently backward until you feel tension on the hamstring (the muscle on the rear of your thigh). You then contract the muscles as you attempt to move your leg back down, with your partner resisting the movement.

AIS

Active isolated stretching (AIS) was pioneered by Aaron L. Mattes. The technique was originally practiced on patients who required post surgery rehabilitation and has attributes similar to strength-training workout.

With AIS you gently stretch a specific muscle, hold the stretch for two seconds and then release (stretch is never held more than two seconds). The stretch is repeated for several repetitions with each subsequent movement exceeding the resistance point by a few degrees.

Increasing the stretch a few degrees at a time allows the muscle to adjust more gradually to the stretch.  The stretches are typically performed in sets of a specific number of repetitions, with the goal of isolating an individual muscle in each set.

Flexibility training is an essential part of a well-balanced exercise program. Whatever your workout routine, be sure to stretch before and after your exercise session. Doing this will maximize your performance during your workout and help relax muscles post workout.

20-Minute Home Fitness Workout

Content provided by eDiets

 

Raphael Calzadilla, BA, ACE, RTS1
eDiets Chief Fitness Pro

 

If you’ve suddenly been hit with a busy schedule or just need something quick, I have the home fitness workout for you.

This series of fitness workout movements will take about 20 minutes or less. Yep, you’re reading correctly — just 20 minutes. You can do them 3-4 times per week. Your entire body will be stimulated, and you’ll feel rejuvenated without all the added stress of having to go to the gym.

I’ve designed this routine so that one exercise stimulates multiple muscle groups. This way, you’ll get the best bang for your buck in the least amount of time. Perform each exercise in succession. After completing one movement, immediately continue to the next one. After you’ve completed all the movements, perform them one more time. Attempt 20-25 repetitions of each movement. Don’t worry if you can’t perform all the reps — it will come. If you’re a beginner, take your time and go at your own pace.

1. BENT KNEE PUSH UPS Start with your hands and knees on a mat. Your hands should be shoulder width apart and your head, neck, hips and legs should be in a straight line. Do not let your back arch and cave in. Maintain a slight bend in the elbows. Lower your upper body by bending your elbows outward and stopping before your chest touches the floor. Contracting the chest muscles, slowly return to the starting position. Inhale while lowering your body. Exhale while returning to the starting position. After mastering this exercise, you may wish to try the full push-up.

2. LUNGE (with household cans) Stand straight with your feet together. Hold a can in each hand and keep your arms down at your sides. Step forward with the right leg and lower the left leg until the knee almost touches the floor. Contracting the quadriceps muscles (front of the thigh), push off your right foot slowly, returning to the starting position. Alternate the motion with the left leg to complete the set. Inhale while stepping forward. Exhale while returning to the starting position.

The step should be long enough that your left leg is nearly straight. Do not let your knee touch the floor. Make sure your head is up and your back is straight. Your chest should be lifted, and your front leg should form a 90-degree angle at the bottom of the movement. Your right knee should not pass your right foot, and you should be able to see your toes at all times. If you have one leg that is more dominant than the other, start out with the less-dominant leg first. Discontinue this exercise if you feel any discomfort in your knees.

3. ABDOMINAL BICYCLE MANEUVER Lie on a mat with your lower back in a comfortable position. Put your hands on either side of your head by your ears. Bring your knees up to about a 45-degree angle. Slowly go through a bicycle pedaling motion, alternating your left elbow to your right knee, then your right elbow to your left knee. This is a more advanced exercise, so don’t worry if you can’t perform a lot of them. Do not perform this activity if it puts any strain on your lower back. Also, don’t pull on your head and neck during this exercise. The lower to the ground your legs bicycle, the harder your tight abs have to work.

4. BENCH DIPS Using two benches or chairs, sit on one. Place palms on the bench with fingers wrapped around the edge. Place both feet on the other chair. Slide your upper body off the chair with your elbows nearly but not completely locked. Lower your upper body slowly toward the floor until your elbows are bent slightly more than 90 degrees. Contracting your triceps (back of the arm), extend your elbows and return to the starting position (stopping just short of the elbows fully extending). Inhale while lowering your body and exhale while returning to the starting position. Beginners should start with their feet on the floor and knees at a 90-degree angle. As you progress, move your feet out further until your legs are straight with a slight bend in the knees.

5. ABDOMINAL DOUBLE CRUNCH Lie on the floor face up. Bend your knees until your legs are at a 45-degree angle with both feet on the floor. Your back should be comfortably relaxed on the floor. Place both hands crossed on your chest. Contracting your abdominals, raise your head and legs off the floor toward one another. Slowly return to the starting position (stopping just short of your shoulders and feet touching the floor).

Exhale while rising up and inhale while returning to the starting position. Keep your eyes on the ceiling to avoid pulling with your neck. Your hands should not be used to lift the head or assist in the movement.

There you have it! Five fitness workout exercises performed for two cycles in just 20 minutes. You’ll begin to notice a tighter feel in your muscles in a few weeks, and you will naturally perform more reps as time progresses — all in 20 minutes or less.

A drug-free competitive bodybuilder and winner of the prestigious WNBF (World Natural Bodybuilding Federation) Pro Card, Raphael Calzadilla is a veteran of the health-and-fitness industry. He specializes in a holistic approach to body transformation, nutrition programs and personal training. He earned his B.A. in communications from Southern Connecticut State University and is certified as a personal trainer with ACE and APEX. In addition, he successfully completed the RTS1 program based on biomechanics.

Want Motivating Workouts? Get iTRAIN!

I need to stay motivated; I have a wife, two young children, two cats and three goldfish!  And for me staying fit, or having the actual feeling of being fit, gives me a more positive and energetic outlook on almost everything. In turn, I tend to stay motivated.

So in my on going quest to obtain, maintain, and increase my fitness level, I always look for ways to keep my workouts interesting and challenging.  I was fortunate enough to read an article about a company based out of Southern California called iTRAIN.

What iTRAIN Offers:

iTRAIN.com sells, (in my opinion, very motivating) audio workout downloads that combine high energy music and voice over of celebrity fitness trainers to motivate you through your workouts. The workout downloads are compatible with any mp3 player. So, you can look at it as your personal trainer, on the go!

The music and the workouts are updated every month. They have a library of audio workouts; the last time a checked they offered more than 300 different workouts for various genres: Cardio (treadmill, cycling, climbing, outdoor running), Sculpting, Stretching (yoga, pilates), Strength and Teen hip-hop workouts.

My Experience with iTRAIN:

Purchase Process:

Purchasing the audio workout was painless.  All you do is go to their website, decide what exercise you want to explore, pick a customized routine which is categorized by length of workout and fitness level, pay then download audio workout directly to your computer. It is very simple.

The Workout:

I chose the iTREAD program which is geared toward individuals who like to use the treadmill.  When doing the workout you can walk, jog, or run.  I chose to jog. The music used on my particular workout was rock oriented and it flowed with the different levels of intensity the instructor put you through. The voice of the trainer was very motivating when pushing you to increase and maintain a certain level of intensity and calming when instructing you to focus on your body mechanics (your form).

I really enjoyed the audio workout!  It was very challenging, the music was motivating and the voice over trainer kept me focused on the task at hand. Plus, this is the most I have sweat doing cardio in a very long time.  After each workout, I feel as if I have accomplished something.

Would I Recommend iTRAIN to a Friend?

Yes! And here is why.

1. Multiple workout categories to choose form (e.g. CARDIO, SCULTP & STRENGTH, STRETCH- yoga & pilates)
2. Workout routines are available for all fitness levels
3. Audio workouts are very well produced
4. Workouts can be done at the gym or at home
5. Great prices: cost of downloads start at $0.99
6. Easy to download

So get motivated.  Give iTRAIN a try.

Train like a champion or just feel like one! iTrain.com – Fitness solution

Heart Health- The Benefits of Walking

While the combination of diet and exercise is important to maintain a healthy body, it is exercise that is the driving force towards fitness- because it tends to promote and elevate an individual’s overall sense of well-being.

Why Walk?

Walking is gentle, low-impact and can ease you into a higher level of fitness and health. Walking is one of your body’s most natural forms of exercise. It’s safe, simple, doesn’t require practice, and the health benefits are many.

Health Benefits

Walking not only reduces stress, lowers blood pressure, substantially reduces the risk of cardiovascular disease, makes managing your weight a lot easier, strengthens muscles, bones, and joints and improves sleep, it also stimulates the release of endorphins which exhilarate the mind and help bring you into a balanced state.

Walking has been found to have a higher compliance rate (i.e. number of people who stick with this form of exercise) than other physical activities because it can be easily incorporated into a busy time schedule, does not require any special skills, equipment (other than a good pair of athletic shoes) or facility, is companionable, and can be undertaken by individuals of all age groups.

Walking Accessories

• Shoes: Wear comfortable athletic shoes with a lot of support, including proper arch support, a firm heel, and thick, flexible soles that will cushion your feet and absorb shock. If you walk frequently, you may need to buy new shoes often. 
• Clothing: Your walking clothing should be lightweight and breathable. Also wear clothes that will keep you dry and comfortable. Look for synthetic fabrics that absorb sweat and remove it from your skin.
• Pedometer:  A pedometer is an instrument that measures exactly how far you’ve walked. You simply measure your stride, program the pedometer, and clip it to your belt.

Getting Ready to Walk

Here are some tips on how to start.

Warm-Up before Walking: Warm-up helps the muscles and makes them more flexible, which will make you less prone to injury.

Begin Slowly: Whatever fitness program you are involved in, it is important to start off slowly. If you begin too intensely, you are putting yourself at risk for a variety of different injuries. Begin with a short, ten-minute walk around the block. Keep a slow to moderate pace. Do this three to five times a week.

Focus on Posture: Posture is very important when it comes to walking. If you walk with poor posture, you could give yourself an injury and your body won’t receive maximum benefit from the workout. Be sure to walk with a straight back and relaxed shoulders. Try to elongate yourself from the ground up. Walk with your head up and your eyes forward at all times and focus on keeping your abdominal muscles and buttocks tight.

Increase in Increments: As you feel your stamina building, begin to increase the length of your workouts. Increase your walks by about five minutes every week. Work up to walks that are 30 minutes or longer.

Build Your Intensity: After a few weeks of walking at a moderate speed, build your intensity by pumping your arms or walking faster. Walking up hills and inclines is also great for adding to the intensity, and it will keep your walks from getting boring.

Cool-Down Stretch: Stretching after exercise can help you relax and balance tension on muscles that have just been exercised.

Set Realistic Goals: For example, walk for 10 minutes on your lunch break or participate in a fun walk with friends.

Keep track of your progress with a pedometer or walking journal: Keeping a record of how many steps you take, the distance you walk and how long it takes can help you see where you started from and serve as a source of inspiration.

If you are not currently engaged in any physical activity, now is the time.  Start slowly and work your way up.  No one is saying you have to run a marathon, but if you want to avoid future health problems associated with your heart, walking is the first step.

How to Beat Stress with Exercise

I am sure you know exercise is good for the body.  But did you also know that even the most modest form of exercise can reduce the number of stress hormones produced and counteract your body’s natural stress response? So whatever you set out to accomplish through your daily exercise program: lose body fat; build muscle; fight off disease; that same program can also help you manage stress.

Stress and Your Health

Evidence shows that stress damages your health. It can weaken your immune system, increase your blood pressure, raise cholesterol, keep your blood sugar level elevated, and cause weight gain and skin problems.

How Does Exercise Reduce Stress?

• It stimulates your production of endorphins, adrenaline, serotonin and dopamine: Exercise causes the brain to produce a cocktail of helpful biochemicals that help reduce stress. Runners, for example, are familiar with that ‘endorphin high’ that comes from marathon workouts; this endorphin high can also be achieved through weight training or a robust game of basketball. The endorphin high is a result of the brain releasing an opiate-like substance that the body produces naturally to reduce pain. It also can give you a sense of well being.
• It lets you focus on a single task: After completing an intense workout in the weight room or a non-stop spinning class at your favorite gym, you will often find you have forgotten the day’s problems and irritations and focused purely on your specific activity. As you begin to repeatedly discard your daily frustrations by focusing on a single physical activity, you may find that this focus on a single task, and the positive energy that is a result of it, can help you remain cool, calm and collective in everything you do.
• It improves your outlook: Regular exercise can increase self-confidence and lower the symptoms related to mild depression and anxiety. This can ease your stress levels and give you a sense of command over your body and your life.

Steps for success:  Just like everything else in life, you need to have a plan to be successful.  I suggest taking these few simple steps.

• Consult with your doctor: Before beginning a new fitness program, consult with your health care provider especially if you have a history of heart disease or other risk factors.
• Know your fitness level: Build your fitness level gradually.  Do not jump into an advanced workout routine if you have not exercised in years!  This can lead to frustration and workout related injuries. Plus, if you begin your workouts slowly, you are more likely to stick with it.
• Do what you enjoy: Don’t train for a triathlon if you loathe swimming, running, and biking!   Any activity from walking to ballroom dancing can increase your fitness level while reducing stress. The most important thing is to pick an activity you enjoy.
• Schedule it and keep it regular: Choose the times you exercise carefully. If you are not a morning person, don’t force yourself to get up at four in the morning to exercise. Choose a time you know you can maintain and make your exercise routing an ongoing priority.

Remember, find an activity you enjoy even if it’s just getting out of the house or away from work for a vigorous walk. Any form of physical activity can help you elevate your mood and become a great way to lower your level of stress.

Dress for Workout Success

Getting to the gym on a consistent basis is one of the most important elements in reaching your fitness goals.  But once at the gym, if one does not have on the proper workout attire, the quality of his or her workout can be greatly reduced.  Having the right gear can make you feel more comfortable and confident as you exercise- leading to a more productive workout.

Performance Fabrics

Workout clothes made with fabrics that wick (pull away) moisture from the body as one sweats are the norm these days.  These blends are very active in that they have the ability to dry quickly and suppress odors. Numerous Companies that produce active-wear products have their own propriety brand of performance fabrics such as Adidas ClimaCool® and Champion Double Dry®.

Apparel made with these performance fabrics is great for medium to high intensity workouts or any activity that produces a great deal of fluid loss.  

Champion Double Dry Shirts

Happy Feet

A proper fitting athletic shoe is essential for working out.  A good athletic shoe supports the foot for various activities, such as running movements, lateral movements and jumping movements.  There are basically five shoe types and what’s best for you depend on your foot type and training needs.

Motion Control Shoes:

These are the most rigid, durable, control-oriented running shoes that limit overpronation. This shoe is for you if you overpronate, wear orthotics and want a stable shoe, or you have flat feet.

Stability Shoes:

A good blend of cushioning, support and durability. This shoe is for you if you are of average weight and don’t have any severe pronation or supination, but do need support and good durability.

Cushioned Shoes:

The most cushioned shoes with the least support. This shoe is for you if you underpronate, have a rigid foot (high arch) and don’t need any extra support.

Lightweight Training Shoes:

The lightest of the training shoes designed for fast-paced training or racing. This shoe is for you if you have no motion-control problems and are a fast, efficient runner.

Trail Shoes:

These shoes offer the best traction, with stability and durability. This shoe is for you if you run off-road or in inclement weather and need extra traction, more durable uppers and a thicker soled shoe.

Once you know your foot type, look at the specific activity you will be participating in and buy athletic shoe accordingly.  For example, for low-impact activities, consider a cross-training shoe. Cross-trainers are also good for lifting weights due to their lateral stability. For cardio activities, it’s probably best to have a running shoe, but the proper cross-training shoe can work as well. Other sports-specific footwear is recommended for activities such as basketball or racquetball, because these shoes offer the best traction for its respective sport.

So get comfortable; get confident; and get to the gym!

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Numerous 24 Hour Fitness clubs offer basketball, heated lap pools, volleyball, racquetball, tanning, and massage – as well as saunas, steam rooms, and whirlpools.

They offer monthly payment memberships so you avoid long-term commitments and can get started without making a major investment.

Bodylastics Home Gym

I started looking for a home gym right after my son was born; I new raising a second child would limit the amount of time a had to get to the gym. I began researching products like Total Gym, Bowflex, and Body Solid.  One piece of home fitness equipment I was not contemplating was exercise bands.

While conducting a random Google search, I stumbled on the Bodylastics website.  I read the company profile, all product information and testimonials. But what convinced me to purchase the product was a short video demonstrating exercises that could be done with there home gym exercise system.

Here is my take on the Bodylastics system: 

The Pros of BodyLastics

Portable: The whole system is the size of a pair of shoes and weighs less than two pounds.  That makes it easy to take to work or when traveling.

Cost Effective: When it comes to price, the Bodylastics system beats purchasing other home gym systems or free weights hands down. Even if you were to purchase the most expensive Bodylastic product (T.O. Super Strong Man Addition), it would only run you around $100, you just can’t beat the price.

Great Workout: I was a little concerned that my workouts would not be as intense as when at the gym. Well let me tell you, not only are my workouts with the Bodylastic system intense, I also receive some incredible muscle pumps. I knew I had found a great exercise system after feeling challenged using the set workouts that come in the manual. 

Product Durability

The Bodylastics system is very well built. The exercise bands are strong and thick. The hooks on the end of each band are well connected. The handles and ankle straps are simple but well designed. The handles have a foam-outer-covering which helps maintain a comfortable grip as greater resistance levels are achieved.

The door anchor is also a simple yet genius design. It’s a foam cylinder that goes in behind any door; you then close the door and allow the bodylastics strap to come out the side or bottom. You then connect your band(s) to the anchor and do which ever exercises you need. It’s a simple concept but adds an entire different dimension to your workout that other home gyms and exercise band sets just don’t offer. 

The Bodylastics Workout

The exercises that can be done with Bodylastics more or less mimic the exact same exercises done in your local gym or with any home gym machine. The manual provides a workout system that you can use to rotate days and get a complete over all body workout. It also provides direction on how to do each move and exercise mentioned in the workout routines.

A circuit training dvd comes standard with the premium band set and optional for other sets. I haven’t used the dvd that came with my set so I am unable to comment on how good (or bad) it is.

Buy or Don’t Buy?

Since I own a Bodylastics set, I recommend this product to anyone looking for a piece of home exercise equipment. Why? It’s affordable, portable, and provides a full body workout. The system can grow with you since even the most basic setup comes with 4 bands of resistance, you can also purchase additional bands on their website if you want to add.

Bodylastics is well worth the money and is designed to be durable so that it will last.

Get Your Bodylastics NOW!

DVD Review: AM/PM Stretch for Health

DVD Review: AM/PM Stretch for Health

The A.M/P.M Stretch for Health DVD runs for 90 minutes and is a wonderful stretching workout for all ages. Stretching is useful for both injury prevention and injury treatment. If done properly, stretching restores and increases flexibility; this directly translates into reduced risk of injury. Stretching also improves core stability as well as balance and posture.

The instructor, Madeleine Lewis, is a nationally recognized health and fitness expert who has lots of experience in choreographing fitness videos. She is an award-winning fitness video star as well as video producer and director.

The a.m. stretches include some abdominal and lower back work outs and posture awareness. It’s a good way to start the day and will make you feel invigorated. The p.m. stretches are more relaxing and help to re-align your body. They include various relaxing stretches and a foot and lower leg massage. Power Stretch exercises are also part of the stretching regime.

The DVD comes with a small booklet with the a.m. and p.m. workouts and how to use them successfully. It is geared towards the beginner to mid-intermediate and breaks down into (2) 30-minute routines and (1) 20 minute routine. The background music that accompanies the movements is instrumental and pleasant to listen to. An added bonus is an interview with the instructor, Madeleine Lewis.

Stretching daily will improve your flexibility, the muscles become stronger and more powerful and your joints more flexible.

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