A complete strength training guide for women using resistance, weight training to develop and define muscle strength and definition and to improve overall fitness and well-being.
Monday, December 25, 2023
Friday, December 22, 2023
Master Your Core
A science based guide by Dr Bohdanna Zazulak along with core stability exercises to strengthen your core for better functional performance in your everyday life or while exercising and most importantly, to prevent injuries or help heal injuries much quicker.
Monday, December 11, 2023
Foam Roller Exercises and Self Massage
8 foam rolling exercises using a foam roller to loosen muscle tightnesss and tension and as a convenient, inexpensive piece of fitness equipment for self-massage in the comfort of your home or at the gym.
Thursday, December 07, 2023
Steroids and PEDs in Sports
"Play fair and no one will doubt your accomplishments." Saying no to steroids and performance enhancing drugs, PEDs when competing in sports.
Wednesday, December 06, 2023
3 Helpful Tips for Exercising With Chronic Pain
This article will introduce you to three easy and helpful tips for exercising with chronic pain so that you can find a healthy, comfortable solution for you.
Monday, December 04, 2023
Benefits of an Open Floor Plan for Gyms
Gym layouts with an open floor plan design enhance workouts and the workout experience
Read about the benefits of an open floor plan design for gyms.
Tuesday, November 28, 2023
How To Set Up a Home Gym in a Small Apartment
Small apartments may feel restricting for many who love working out from home, but there are a few ways to ensure that you have the ideal home gym for your smaller living space.
Monday, November 27, 2023
Ice Skating Tips for Beginners
Ice skating is for everyone. No matter who you are or how old you are, you can break into the world of ice skating using just a few simple skating tips. It fun winter exercise activity to enjoy during the cold winter months.
Saturday, November 25, 2023
A Variety of Different Pumpkin Oatmeal Recipes
Pumpkin oatmeal recipes and variations. Adding pumpkin to oatmeal is a delicious and healthy way of adding a plethora of essential vitamins, minerals, antioxidants and citrulline to your diet for breakfast.
Monday, November 20, 2023
The Sport of Cheerleading
Cheerleading training and how pro NFL cheerleaders stay fit in their sport.
Saturday, November 18, 2023
Eating Fish For Muscle Gain
The benefits of including fish in your diet for muscle gain and optimal health. Learn how the protein, omega-3 fatty acids, minerals and vitamins in a variety of fish aid in bulking up and aid in muscle growth.
Friday, November 17, 2023
Exercise Machines or Free Weights for Strength Training
At the gym, what piece of weight training equipment should you be using - exercise machines or free weight?
Read Article Here
Thursday, November 16, 2023
Foam Rollers and Foam Rolling for Self-Massage
How former NFL quarterback Tom Brady used the foam roller to stay in optimal shape and as a self-massaging tool
Read more here
Friday, August 26, 2005
Popular Fitness Blog
I have moved my Popular Fitness Blog. You can now find my newer blog submissions at http://www.popularfitness.com/blog/index.html
or by clicking HERE
or by clicking HERE
Thursday, August 11, 2005
Perfect Golf Swing
The Perfect Golf Swing Is Within Your Reach
The perfect golf swing is achievable for any senior golfer!
Actually we have noted in our ongoing programs, a dramatic change in the quality of the games of senior golfers many of whom are achieving the perfect golf swing at their ages and despite relative inexperience on the golf course. Not only that, they are hitting the ball as long as their PGA counterparts. And we are talking about both male and female players.
So how do they do it?
The answer is so simple that it may be a little difficult to believe at first. Actually it is the result of a simple combination of personal coaching on swing mechanics and getting stronger. They do not get stronger as a result of arduous weight training using heavy weights designed to give bulky muscles.
Rather the training ideas have even been described as "enjoyable" by some and the program even involves simple exercises that will not take you away from the office or your work and yet have the potential of helping you reach the perfect golf swing much quicker than you ever thought possible.
Very specific conditioning and training achieve the perfect golf swing and a much better game. Exercises that are not straining but are in fact targeted very specifically at improving the quality of the golf game are responsible for the 'miracles' in junior golf players.
Surely if it works so well with senior citizens, younger golfers should have no problem. Right?
Actually we are also witnessing junior golfers who are also dramatically revolutionizing their game through the same exercises and conditioning which also involves using products recommended by experts and people who earn a living improving ordinary amateur's golf games and helping them towards achieving the perfect golf swing.
About The Author:
Mike Pedersen is one of the top golf fitness experts in the country and founder of the net's most comprehensive golf training site - Golf Trainer
The perfect golf swing is achievable for any senior golfer!
Actually we have noted in our ongoing programs, a dramatic change in the quality of the games of senior golfers many of whom are achieving the perfect golf swing at their ages and despite relative inexperience on the golf course. Not only that, they are hitting the ball as long as their PGA counterparts. And we are talking about both male and female players.
So how do they do it?
The answer is so simple that it may be a little difficult to believe at first. Actually it is the result of a simple combination of personal coaching on swing mechanics and getting stronger. They do not get stronger as a result of arduous weight training using heavy weights designed to give bulky muscles.
Rather the training ideas have even been described as "enjoyable" by some and the program even involves simple exercises that will not take you away from the office or your work and yet have the potential of helping you reach the perfect golf swing much quicker than you ever thought possible.
Very specific conditioning and training achieve the perfect golf swing and a much better game. Exercises that are not straining but are in fact targeted very specifically at improving the quality of the golf game are responsible for the 'miracles' in junior golf players.
Surely if it works so well with senior citizens, younger golfers should have no problem. Right?
Actually we are also witnessing junior golfers who are also dramatically revolutionizing their game through the same exercises and conditioning which also involves using products recommended by experts and people who earn a living improving ordinary amateur's golf games and helping them towards achieving the perfect golf swing.
About The Author:
Mike Pedersen is one of the top golf fitness experts in the country and founder of the net's most comprehensive golf training site - Golf Trainer
Thursday, July 28, 2005
Cardio Boxing for Super Fitness
Sports scientists agree that cardio-boxing is one of the best forms of exercise because it conditions the total body and provides a complete workout for your cardiovascular and endurance systems.
The major benefits of cardio-boxing include:
· Increased Stamina
· Increased Strength
· Increased Speed
· Increased Coordination
Cardio-boxing also promotes a person's well-being by strengthening their self-discipline, and combined with strength training, it's well and truly the total package for self-defence and fitness and usually consists of:
· Adjusted heart rate work
· Actual boxing techniques
The usual workout consists of the age-adjusted heart rate work starting with 10 minutes for beginners and leading up to 20 minutes for the more advanced. For the second part of the workout, you'll need to perform and practice 20 minutes of actual boxing techniques.
Cardio
The best way to measure the effects of an exercise program on your body is to check your pulse.
The easiest way to check the pulse is to place your index and middle fingers on your carotid artery or the wrist. Immediately after the exercise, count your pulse for 15 seconds and multiply by 4.
You can also check your pulse during the exercise but with safety as a first priority. To get a more precise reading of your pulse rate, purchase an electronic device from any sports store.
Now you have your exercising pulse rate or heartbeats per minute. We'll be concentrating at the upper end of your pulse region: the 50% - 70% ranges.
To figure this out, deduct your age from 220. Suppose your age is 40, deduct this from 220 and you get 180.
50% of 180 is 90 beats a minute,
60% of 180 is 108 beats a minute,
70% of 180 is 126 beats a minute and so on.
Don't jump into 70% work straight away. Start with 50% and slowly work your way up to the 70% upper limit.
Start with no more than 10 minutes, and work up to 20 minutes. Once you're comfortable with working out for 20 minutes at 70% then try to increase the heart rate up to 80%.
Mix up your cardiovascular activities in the gym. Use the treadmill, skipping, rower, climber, and bike and other equipment that might be available to you.
Boxing
The boxing stance is the posture a boxer takes before and after every action depending on whether you are left or right handed. We'll be dealing with the most common; right-handed. For left-handed people, just reverse the instructions.
Stand with your feet shoulder width apart, with your left foot in front of your right foot. Your right heel should be slightly raised with your left foot flat on the floor and toes pointing ahead.
Bend your knees a little and balance your weight comfortably and evenly.
Place your elbows close to your body with your left fist held at head height and in a position that corresponds to your left foot.
The right fist should be at head height also and guarding the chin, with both elbows protecting your body and both fists protecting your chin.
This is your defensive and offensive position after throwing punches, so please practice this before going any further. When moving forward in this boxing stance the left foot moves forward first and then the right follows.
When moving back, the right moves back and then the left follows. When moving sideward to the right, the right foot moves first followed by the left. When moving sideward to the left, the left foot moves first followed by the right.
Practice this moving forward, back and sideward in the boxer's stance until it is done smoothly and quickly. Remember to keep your guard up and elbows tucked in to your sides.
Keep your head at eye level with your upper body leaning forward slightly. In boxing it is important that punches are thrown quickly and then bought back quickly to assume a defensive posture.
Punching
A left jab has many uses, it can be used for both offensive and defensive actions. From the set stance the left arm is pushed quickly and forcefully forward, the weight is shifted to the front foot. The fist moves in a straight line and straight back again for defence.
At the moment of impact the back of the hand and the lower arm are in a straight line. Keep the right fist in the defensive position and elbow tucked into the body during the movement.
The straight right is also known as the punching hand and can be thrown with considerable force. The arm moves straightforward from the chin, the body weight is shifted to the front foot with the ball of the foot of the back leg pushing into the floor for more power.
The back of the hand is straight and pointing up at the moment of impact. The arm is then immediately pulled back for protection after the hit.
The left hook to the head and body is an effective punch for closer range work. From the set stance turn your left shoulder quickly and move your elbow up to shoulder height. The fist moves in a circular motion to the target, with the elbow bent.
Rotate your hip and body whilst pressing your front left down keeping the back of your fist pointing up and in a straight line with the lower arm. The left hook to the body is similar to the above but increases the rotation of the body.
The right uppercut is also carried out at close range. Drop the lower part of your punching arm until the lower and upper arm is at right angles to each other. The back of your hand should be pointing away from you, now thrust your arm forward and upward to your target.
Shift your body weight to your front leg and rotate your hip and shoulder on the same side. Remember to keep your left fist guarding your chin during the entire movement. Now practice all your punches until they are done quickly and smoothly.
To develop speed and endurance, try punching straight left and right combinations into the heavy bag. The duration of the exercise period is the same as the rest period i.e. 10 seconds exercise, 10 seconds rest, 20 seconds exercise, 20 seconds rest, and so on. Move up higher as your condition improves.
Gary Matthews is the author of several ebooks, including "Maximum Weight Loss in Ten Weeks" - the complete ebook and time-saving solution for burning away unwanted fat, and "Maximum Weight Gain in Ten Weeks" - easy-to-use and follow techniques that serve as a guide to muscle growth without having to "live in the gym". Visit Gary's website at maximumfitness.com
More fitness and health articles and customized fitness programs can be found by visiting Popular Fitness at popularfitness.com
The major benefits of cardio-boxing include:
· Increased Stamina
· Increased Strength
· Increased Speed
· Increased Coordination
Cardio-boxing also promotes a person's well-being by strengthening their self-discipline, and combined with strength training, it's well and truly the total package for self-defence and fitness and usually consists of:
· Adjusted heart rate work
· Actual boxing techniques
The usual workout consists of the age-adjusted heart rate work starting with 10 minutes for beginners and leading up to 20 minutes for the more advanced. For the second part of the workout, you'll need to perform and practice 20 minutes of actual boxing techniques.
Cardio
The best way to measure the effects of an exercise program on your body is to check your pulse.
The easiest way to check the pulse is to place your index and middle fingers on your carotid artery or the wrist. Immediately after the exercise, count your pulse for 15 seconds and multiply by 4.
You can also check your pulse during the exercise but with safety as a first priority. To get a more precise reading of your pulse rate, purchase an electronic device from any sports store.
Now you have your exercising pulse rate or heartbeats per minute. We'll be concentrating at the upper end of your pulse region: the 50% - 70% ranges.
To figure this out, deduct your age from 220. Suppose your age is 40, deduct this from 220 and you get 180.
50% of 180 is 90 beats a minute,
60% of 180 is 108 beats a minute,
70% of 180 is 126 beats a minute and so on.
Don't jump into 70% work straight away. Start with 50% and slowly work your way up to the 70% upper limit.
Start with no more than 10 minutes, and work up to 20 minutes. Once you're comfortable with working out for 20 minutes at 70% then try to increase the heart rate up to 80%.
Mix up your cardiovascular activities in the gym. Use the treadmill, skipping, rower, climber, and bike and other equipment that might be available to you.
Boxing
The boxing stance is the posture a boxer takes before and after every action depending on whether you are left or right handed. We'll be dealing with the most common; right-handed. For left-handed people, just reverse the instructions.
Stand with your feet shoulder width apart, with your left foot in front of your right foot. Your right heel should be slightly raised with your left foot flat on the floor and toes pointing ahead.
Bend your knees a little and balance your weight comfortably and evenly.
Place your elbows close to your body with your left fist held at head height and in a position that corresponds to your left foot.
The right fist should be at head height also and guarding the chin, with both elbows protecting your body and both fists protecting your chin.
This is your defensive and offensive position after throwing punches, so please practice this before going any further. When moving forward in this boxing stance the left foot moves forward first and then the right follows.
When moving back, the right moves back and then the left follows. When moving sideward to the right, the right foot moves first followed by the left. When moving sideward to the left, the left foot moves first followed by the right.
Practice this moving forward, back and sideward in the boxer's stance until it is done smoothly and quickly. Remember to keep your guard up and elbows tucked in to your sides.
Keep your head at eye level with your upper body leaning forward slightly. In boxing it is important that punches are thrown quickly and then bought back quickly to assume a defensive posture.
Punching
A left jab has many uses, it can be used for both offensive and defensive actions. From the set stance the left arm is pushed quickly and forcefully forward, the weight is shifted to the front foot. The fist moves in a straight line and straight back again for defence.
At the moment of impact the back of the hand and the lower arm are in a straight line. Keep the right fist in the defensive position and elbow tucked into the body during the movement.
The straight right is also known as the punching hand and can be thrown with considerable force. The arm moves straightforward from the chin, the body weight is shifted to the front foot with the ball of the foot of the back leg pushing into the floor for more power.
The back of the hand is straight and pointing up at the moment of impact. The arm is then immediately pulled back for protection after the hit.
The left hook to the head and body is an effective punch for closer range work. From the set stance turn your left shoulder quickly and move your elbow up to shoulder height. The fist moves in a circular motion to the target, with the elbow bent.
Rotate your hip and body whilst pressing your front left down keeping the back of your fist pointing up and in a straight line with the lower arm. The left hook to the body is similar to the above but increases the rotation of the body.
The right uppercut is also carried out at close range. Drop the lower part of your punching arm until the lower and upper arm is at right angles to each other. The back of your hand should be pointing away from you, now thrust your arm forward and upward to your target.
Shift your body weight to your front leg and rotate your hip and shoulder on the same side. Remember to keep your left fist guarding your chin during the entire movement. Now practice all your punches until they are done quickly and smoothly.
To develop speed and endurance, try punching straight left and right combinations into the heavy bag. The duration of the exercise period is the same as the rest period i.e. 10 seconds exercise, 10 seconds rest, 20 seconds exercise, 20 seconds rest, and so on. Move up higher as your condition improves.
Gary Matthews is the author of several ebooks, including "Maximum Weight Loss in Ten Weeks" - the complete ebook and time-saving solution for burning away unwanted fat, and "Maximum Weight Gain in Ten Weeks" - easy-to-use and follow techniques that serve as a guide to muscle growth without having to "live in the gym". Visit Gary's website at maximumfitness.com
More fitness and health articles and customized fitness programs can be found by visiting Popular Fitness at popularfitness.com
Monday, June 20, 2005
Strength Training Principles and Guidelines
Strength Training Principles and Guidelines
By Chad Tackett
Global Health and Fitness
Almost any form of exercise will stimulate some degree of strength and muscle development. Unfortunately, misconceptions, myths, and misunderstandings plague the fitness industry, especially in regard to strength training. There is a huge attrition rate among those starting a strength training program primarily because most people are not taught the principles essential for a safe and effective program. This article discusses the importance of forcing blood to your muscles.
Importance of Blood Supply to your Muscles
It is important to understand the value and purpose of targeting or forcing blood to the muscles you are training. Many of the principles we teach have the sole purpose of forcing blood into your muscles. When you use proper lifting technique, you will notice blood racing to the specific muscle you are training. And this is exactly what you want to happen.
When blood is forced into your muscles during your weightlifting program it potentiates the "microtrauma" or tiny little tears in your muscles that we mentioned earlier. When this happens, your muscle tissues repair and rebuild themselves bigger and stronger than they were--if you allow ample resting time. This is why you never train the same muscle group two days in a row; if you do, you cut off the rebuilding process.
You will know that you are using proper form when you feel a warmth, some fatigue, and a "burning" feeling at the end of each set for each muscle group. If you do not get this feeling, you probably need to review the proper form for your exercise. This may be an indication that you are making other common mistakes in your routine that do not allow blood to be fully targeted to the your muscles.
One of the most common mistakes people make is not training their muscle groups in an organized, systematic fashion. Always do every set and every exercise for specific muscle groups together. For example, if your chest routine consists of three sets of bench press, do all three sets, separated by resting periods, and then go on to the next muscle group. Or, if your chest routine consists of two or three different chest exercises, do all of those chest exercises together. Do the Bench Press, then Incline Bench Press, then Flys, for example--until your chest routine is complete. Then you can move on to the next muscle group.
Many people make the mistake of doing a set of Bench Press for their chest, then a set of Biceps Curls, then another set of Bench Press, and then on to another muscle group, and so on. This does not fully target blood into any one muscle group. You are just teasing your chest muscles and then moving on to tease another muscle group without ever targeting enough blood into any muscle group to cause much stimulation for improvement.
Another common mistake is eating right before your training program or eating too soon after your program. This can cause your heart and digestive system to work too hard and compromise the oxygen and nutrient delivery to the working muscles. Eating just before or too soon after your workout will not allow you to get enough blood into the muscles you are training.
Think about this: Digestion takes a lot of blood to work effectively. The more blood your body sends to digest your food the less blood is available to go to your muscles, to rebuild and increase strength. You should wait at least 60 minutes after eating before you start your exercise program.
Similarly, do not eat too soon after ending your workout because you want the blood that you just targeted into each specific muscle to remain there as long as possible. If you eat food too soon after your workout, the blood will be forced out of your muscles and into your digestive system. So wait at least 60 minutes after your program before you eat a meal.
Of course you should not go to your workouts hungry; you definitely want nutrients in your system for performance enhancement and energy, but try to eat an hour or more before workouts, and make sure your meal includes foods that are rich in complex carbohydrates and protein and low in fat, sugar, and cholesterol.
1st part of this article courtesy of GHF Online Fitness Program
By Chad Tackett
Global Health and Fitness
Almost any form of exercise will stimulate some degree of strength and muscle development. Unfortunately, misconceptions, myths, and misunderstandings plague the fitness industry, especially in regard to strength training. There is a huge attrition rate among those starting a strength training program primarily because most people are not taught the principles essential for a safe and effective program. This article discusses the importance of forcing blood to your muscles.
Importance of Blood Supply to your Muscles
It is important to understand the value and purpose of targeting or forcing blood to the muscles you are training. Many of the principles we teach have the sole purpose of forcing blood into your muscles. When you use proper lifting technique, you will notice blood racing to the specific muscle you are training. And this is exactly what you want to happen.
When blood is forced into your muscles during your weightlifting program it potentiates the "microtrauma" or tiny little tears in your muscles that we mentioned earlier. When this happens, your muscle tissues repair and rebuild themselves bigger and stronger than they were--if you allow ample resting time. This is why you never train the same muscle group two days in a row; if you do, you cut off the rebuilding process.
You will know that you are using proper form when you feel a warmth, some fatigue, and a "burning" feeling at the end of each set for each muscle group. If you do not get this feeling, you probably need to review the proper form for your exercise. This may be an indication that you are making other common mistakes in your routine that do not allow blood to be fully targeted to the your muscles.
One of the most common mistakes people make is not training their muscle groups in an organized, systematic fashion. Always do every set and every exercise for specific muscle groups together. For example, if your chest routine consists of three sets of bench press, do all three sets, separated by resting periods, and then go on to the next muscle group. Or, if your chest routine consists of two or three different chest exercises, do all of those chest exercises together. Do the Bench Press, then Incline Bench Press, then Flys, for example--until your chest routine is complete. Then you can move on to the next muscle group.
Many people make the mistake of doing a set of Bench Press for their chest, then a set of Biceps Curls, then another set of Bench Press, and then on to another muscle group, and so on. This does not fully target blood into any one muscle group. You are just teasing your chest muscles and then moving on to tease another muscle group without ever targeting enough blood into any muscle group to cause much stimulation for improvement.
Another common mistake is eating right before your training program or eating too soon after your program. This can cause your heart and digestive system to work too hard and compromise the oxygen and nutrient delivery to the working muscles. Eating just before or too soon after your workout will not allow you to get enough blood into the muscles you are training.
Think about this: Digestion takes a lot of blood to work effectively. The more blood your body sends to digest your food the less blood is available to go to your muscles, to rebuild and increase strength. You should wait at least 60 minutes after eating before you start your exercise program.
Similarly, do not eat too soon after ending your workout because you want the blood that you just targeted into each specific muscle to remain there as long as possible. If you eat food too soon after your workout, the blood will be forced out of your muscles and into your digestive system. So wait at least 60 minutes after your program before you eat a meal.
Of course you should not go to your workouts hungry; you definitely want nutrients in your system for performance enhancement and energy, but try to eat an hour or more before workouts, and make sure your meal includes foods that are rich in complex carbohydrates and protein and low in fat, sugar, and cholesterol.
1st part of this article courtesy of GHF Online Fitness Program
Wednesday, June 15, 2005
Golf Specific Strength Training
In every sport you must use training techniques that are appropriate. This is called sport specific training. Likewise in golf, to improve your game or be the best you can be you, must train accordingly. This article discusses the importance of using strength training exercises specific for golfers to improve your golf game.
How Golf Specific Strength Training Will Demolish Your Competitors Within 30 Days!
Mike Pedersen, CPT
It's no secret that improving your strength specific to golf can put you heads and tails above your playing partners and competitors. Why do you think all the Pros are doing it?
Golf is no longer just the leisure game it used to be. It is now recognized as an athletic sport. As with all other athletic sports, your body's strength plays a crucial part in how well you play the game.
FACT:
A stronger body plays better golf. Most strength-building workouts can be beneficial to some degree, but there are golf-specific strength exercises that enable you to hit longer -- and straighter -- drives with less effort and hit more accurate shots, which will consequently lower your scores.
GOLF TIP: Strengthen Your Back and Prevent Low Back Pain -- so that you can play 18 holes without fatigue.
Did you know that doing even just one exercise will greatly improve the strength of your back so that you will be able to play 18 holes, or hit balls all day without any pain?
I call this powerful little exercise the "Lying Superman." You won't believe the amazing difference this exercise can make in your strength until you actually do it -- so go for it! All you have to do is lie on your stomach on the floor with your hands at your sides. Raise both your upper body (chest), arms and legs as high as you can. Hold it for a count of 10. And that's it! Just do this simple exercise for 2 sets every day and you can say goodbye to low back pain!
Playing golf at an optimum level requires muscular strength, power, and endurance. Contrary to what most people think, long practice sessions and hitting hundreds of balls will not improve these components. In fact, they will only result in physical injuries (from overuse) and a great deal of frustration.
Benefits of Golf-Specific Strength Training
Strength training is the obvious solution for taking your golf game to the next level. The benefits of golf-specific strength training have been well documented. Golfers have significantly increased their driving distance, lowered their handicaps, and reduced injuries. Therefore, it is advantageous for golfers of all ages and fitness levels to start a strength training program.
The "Lying Superman" is just one of the many results-producing exercises compiled into one revolutionary golf fitness program that I personally designed for golfers, and which I've trademarked the Power Performance Program.
Do You Need Guidance In Your Pursuit For A Better Game?
Our experts and myself will help you quickly achieve the swing and game you've been looking for. It's amazing to see how quickly a golfer can improve, with simple and easy exercises done in their home.
About The Author:
Mike Pedersen is one of the top golf fitness experts in the country. Mike Pedersen's online golf program is comprehensive and covers every facet of the game. He has been a certified fitness professional for over 20 years and has worked with golfers exclusively for the past 9 years.
How Golf Specific Strength Training Will Demolish Your Competitors Within 30 Days!
Mike Pedersen, CPT
It's no secret that improving your strength specific to golf can put you heads and tails above your playing partners and competitors. Why do you think all the Pros are doing it?
Golf is no longer just the leisure game it used to be. It is now recognized as an athletic sport. As with all other athletic sports, your body's strength plays a crucial part in how well you play the game.
FACT:
A stronger body plays better golf. Most strength-building workouts can be beneficial to some degree, but there are golf-specific strength exercises that enable you to hit longer -- and straighter -- drives with less effort and hit more accurate shots, which will consequently lower your scores.
GOLF TIP: Strengthen Your Back and Prevent Low Back Pain -- so that you can play 18 holes without fatigue.
Did you know that doing even just one exercise will greatly improve the strength of your back so that you will be able to play 18 holes, or hit balls all day without any pain?
I call this powerful little exercise the "Lying Superman." You won't believe the amazing difference this exercise can make in your strength until you actually do it -- so go for it! All you have to do is lie on your stomach on the floor with your hands at your sides. Raise both your upper body (chest), arms and legs as high as you can. Hold it for a count of 10. And that's it! Just do this simple exercise for 2 sets every day and you can say goodbye to low back pain!
Playing golf at an optimum level requires muscular strength, power, and endurance. Contrary to what most people think, long practice sessions and hitting hundreds of balls will not improve these components. In fact, they will only result in physical injuries (from overuse) and a great deal of frustration.
Benefits of Golf-Specific Strength Training
Strength training is the obvious solution for taking your golf game to the next level. The benefits of golf-specific strength training have been well documented. Golfers have significantly increased their driving distance, lowered their handicaps, and reduced injuries. Therefore, it is advantageous for golfers of all ages and fitness levels to start a strength training program.
The "Lying Superman" is just one of the many results-producing exercises compiled into one revolutionary golf fitness program that I personally designed for golfers, and which I've trademarked the Power Performance Program.
Do You Need Guidance In Your Pursuit For A Better Game?
Our experts and myself will help you quickly achieve the swing and game you've been looking for. It's amazing to see how quickly a golfer can improve, with simple and easy exercises done in their home.
About The Author:
Mike Pedersen is one of the top golf fitness experts in the country. Mike Pedersen's online golf program is comprehensive and covers every facet of the game. He has been a certified fitness professional for over 20 years and has worked with golfers exclusively for the past 9 years.
Friday, June 10, 2005
Nutrition Savvy Seven Simple Ways to Eat Healthy
Nutrition Savvy Seven Simple Ways to Eat Healthy (with Strawberry Orange Sorbet recipe)
By Monique N. Gilbert, B.Sc.
The key to better health is learning the difference between healthy and unhealthy nutrients. The choices we make greatly affect our health. Making a few simple healthy and nutritious changes in our dietary choices can have a profound and positive impact on our health, well-being, energy levels and life span. For instance . . .
• Healthy proteins provide the ammino acids our bodies require to build and repair lean body mass (like muscles, skin, hair and nails), and are low in saturated fat, cholesterol and chemicals. Good sources include wild salmon, beans, legumes, soy products (tofu, tempeh, TVP), seeds (sunflower, pumpkin), nuts (walnuts, almonds, peanuts) and nut-butters (peanut, almond, cashew, etc.).
• Unhealthy proteins are loadded with saturated fat, cholesterol, hormones, or antibiotics (like beef, lamb, beacon and sausage). While they give your body the needed amino acids, they also clog arteries and compromise your immune system.
• Healthy fats are unsaturated faats (mono and poly), omega 3 and omega 6 fatty acids. Good sources of these fats include extra virgin olive oil, canola oil, ground flax seeds and walnuts. They help your body absorb fat-soluble antioxidant micronutrients like vitamins A, E, D, and K, and lycopene.
• Unhealthy fats are saturateed fats and trans fatty acids (trans fats), like butter and margarine. These fats contribute to heart disease, stroke, high cholesterol and triglyceride levels, hypertension and obesity.
• Healthy carbohydrates are high in fiber and are considered complex carbohydrates. Good sources include rolled oats, brown rice, whole wheat, broccoli, squash, green leafy vegetables, sweet potatoes, beans and whole fruit. These help lower cholesterol, aide digestion, regulate blood sugar and insulin levels, and reduce caloric intake.
• Unhealthy carbohydrates aree high in sugar and are called simple carbohydrates, like candy, white bread, sodas, ice cream, cake and cookies. These spike blood sugar and insulin levels, and increase caloric intake (they are considered empty calories).
Eating nutrient-dense foods that are high in antioxidants, phytochemicals and fiber help the body function optimally, promote overall well-being and improve digestion. These nutrients also help fight and prevent heart disease, cancer and diabetes, strengthens the immune system, slows the aging process, increases energy and improves cognitive performance.
Additionally, as we age our appetite lessens, making it even more critical to choose foods wisely. When every bit counts, picking foods with the highest nutritional profile is more important than ever.
An easy way to make your nutritional choices is to look for foods that are bright in color, for they usually contain more beneficial vitamins, minerals and phytochemicals. For example, red and pink grapefruit have the heart-healthy cancer-fighting antioxidant phytochemical called lycopene while white grapefruit does not. Here are seven more simple ways to start eating healthier.
1. Switch from iceberg lettuce to romaine lettuce. Romaine lettuce has more vitamins and minerals like vitamins A and C, thiamine, riboflavin, calcium and potassium. It also has more fiber than iceberg lettuce.
2. Eat brown rice instead of white rice. Brown rice naturally has more fiber and riboflavin, and less sugars than white rice. It is digested slower and is more filling.
3. Switch from white bread to whole-wheat or whole-grain bread. Whole-wheat and whole-grain breads have more fiber, iron and potassium. Slice per slice, they are more filling and satisfying than white bread.
4. Drink iced teas (black, green and herbal) instead of sodas. Black, green and herbal teas provide antioxidants and phytochemicals that enhance your health. Unlike sodas, you can control the sugar content when brewing your own iced teas.
5. Choose whole-grain or whole-wheat cereals with bran instead of sugar-coated cereals. Whole-grain cereals and whole-wheat cereals with bran naturally have more protein, fiber, calcium, iron, vitamin A, thiamin, riboflavin, and niacin than sugar frosted cereals. Besides having less sugar, they are metabolized slower and are more filling. So you have more energy during the day and you will not get hungry right away.
6. Switch from cows milk to fortified soymilk. Soymilk contains no cholesterol or hormones, and is extremely low in saturated fat. It also provides isoflavones and other beneficial phytochemicals that promote good health. Fortified soymilks also contain easy to absorb calcium, vitamins D and B6, and some even add extra antioxidants (like vitamins A, C, and E), folate and omega-3.
7. For dessert, have frozen fruit sorbet instead of ice cream. Frozen fruit sorbet is fat and cholesterol free and has more fiber. It is also loaded with antioxidant vitamins A and C, and contains beneficial phytochemicals.
To get you started, try Monique N. Gilbert's deliciously nutritious homemade sorbet recipe. It is cholesterol-free, and high in antioxidants and fiber.
Strawberry Orange Sorbet
1-1/2 cups frozen strawberries
1/3 cup orange juice
1/3 cup fortified soymilk
2 tablespoons canned pumpkin
1 tablespoon honey or maple syrup (optional)
Blend in a food processor or blender for 1-2 minutes, until smooth and creamy. Place in the freezer until ready to serve.
Makes about 2 servings
Copyright © Monique N. Gilbert. All rights reserved.
Author Bio. . .
Monique N. Gilbert, B.Sc. has received international recognition for helping people get healthy, manage stress, lose weight and keep it off. Through her coaching program and writings, Monique motivates and teaches how to improve your well-being, vitality and longevity with balanced nutrition, physical activity and healthy living. For more information, visit her website - MoniqueNGilbert.com/
Please visit PopularFitness.com where you can find online fitness and golf programs, exercise instruction guides, articles, resources and tips.
By Monique N. Gilbert, B.Sc.
The key to better health is learning the difference between healthy and unhealthy nutrients. The choices we make greatly affect our health. Making a few simple healthy and nutritious changes in our dietary choices can have a profound and positive impact on our health, well-being, energy levels and life span. For instance . . .
• Healthy proteins provide the ammino acids our bodies require to build and repair lean body mass (like muscles, skin, hair and nails), and are low in saturated fat, cholesterol and chemicals. Good sources include wild salmon, beans, legumes, soy products (tofu, tempeh, TVP), seeds (sunflower, pumpkin), nuts (walnuts, almonds, peanuts) and nut-butters (peanut, almond, cashew, etc.).
• Unhealthy proteins are loadded with saturated fat, cholesterol, hormones, or antibiotics (like beef, lamb, beacon and sausage). While they give your body the needed amino acids, they also clog arteries and compromise your immune system.
• Healthy fats are unsaturated faats (mono and poly), omega 3 and omega 6 fatty acids. Good sources of these fats include extra virgin olive oil, canola oil, ground flax seeds and walnuts. They help your body absorb fat-soluble antioxidant micronutrients like vitamins A, E, D, and K, and lycopene.
• Unhealthy fats are saturateed fats and trans fatty acids (trans fats), like butter and margarine. These fats contribute to heart disease, stroke, high cholesterol and triglyceride levels, hypertension and obesity.
• Healthy carbohydrates are high in fiber and are considered complex carbohydrates. Good sources include rolled oats, brown rice, whole wheat, broccoli, squash, green leafy vegetables, sweet potatoes, beans and whole fruit. These help lower cholesterol, aide digestion, regulate blood sugar and insulin levels, and reduce caloric intake.
• Unhealthy carbohydrates aree high in sugar and are called simple carbohydrates, like candy, white bread, sodas, ice cream, cake and cookies. These spike blood sugar and insulin levels, and increase caloric intake (they are considered empty calories).
Eating nutrient-dense foods that are high in antioxidants, phytochemicals and fiber help the body function optimally, promote overall well-being and improve digestion. These nutrients also help fight and prevent heart disease, cancer and diabetes, strengthens the immune system, slows the aging process, increases energy and improves cognitive performance.
Additionally, as we age our appetite lessens, making it even more critical to choose foods wisely. When every bit counts, picking foods with the highest nutritional profile is more important than ever.
An easy way to make your nutritional choices is to look for foods that are bright in color, for they usually contain more beneficial vitamins, minerals and phytochemicals. For example, red and pink grapefruit have the heart-healthy cancer-fighting antioxidant phytochemical called lycopene while white grapefruit does not. Here are seven more simple ways to start eating healthier.
1. Switch from iceberg lettuce to romaine lettuce. Romaine lettuce has more vitamins and minerals like vitamins A and C, thiamine, riboflavin, calcium and potassium. It also has more fiber than iceberg lettuce.
2. Eat brown rice instead of white rice. Brown rice naturally has more fiber and riboflavin, and less sugars than white rice. It is digested slower and is more filling.
3. Switch from white bread to whole-wheat or whole-grain bread. Whole-wheat and whole-grain breads have more fiber, iron and potassium. Slice per slice, they are more filling and satisfying than white bread.
4. Drink iced teas (black, green and herbal) instead of sodas. Black, green and herbal teas provide antioxidants and phytochemicals that enhance your health. Unlike sodas, you can control the sugar content when brewing your own iced teas.
5. Choose whole-grain or whole-wheat cereals with bran instead of sugar-coated cereals. Whole-grain cereals and whole-wheat cereals with bran naturally have more protein, fiber, calcium, iron, vitamin A, thiamin, riboflavin, and niacin than sugar frosted cereals. Besides having less sugar, they are metabolized slower and are more filling. So you have more energy during the day and you will not get hungry right away.
6. Switch from cows milk to fortified soymilk. Soymilk contains no cholesterol or hormones, and is extremely low in saturated fat. It also provides isoflavones and other beneficial phytochemicals that promote good health. Fortified soymilks also contain easy to absorb calcium, vitamins D and B6, and some even add extra antioxidants (like vitamins A, C, and E), folate and omega-3.
7. For dessert, have frozen fruit sorbet instead of ice cream. Frozen fruit sorbet is fat and cholesterol free and has more fiber. It is also loaded with antioxidant vitamins A and C, and contains beneficial phytochemicals.
To get you started, try Monique N. Gilbert's deliciously nutritious homemade sorbet recipe. It is cholesterol-free, and high in antioxidants and fiber.
Strawberry Orange Sorbet
1-1/2 cups frozen strawberries
1/3 cup orange juice
1/3 cup fortified soymilk
2 tablespoons canned pumpkin
1 tablespoon honey or maple syrup (optional)
Blend in a food processor or blender for 1-2 minutes, until smooth and creamy. Place in the freezer until ready to serve.
Makes about 2 servings
Copyright © Monique N. Gilbert. All rights reserved.
Author Bio. . .
Monique N. Gilbert, B.Sc. has received international recognition for helping people get healthy, manage stress, lose weight and keep it off. Through her coaching program and writings, Monique motivates and teaches how to improve your well-being, vitality and longevity with balanced nutrition, physical activity and healthy living. For more information, visit her website - MoniqueNGilbert.com/
Please visit PopularFitness.com where you can find online fitness and golf programs, exercise instruction guides, articles, resources and tips.
Wednesday, June 08, 2005
SnowPack - Cold Therapy for Active Lives
For Women Why Ice Is Nice
Ice therapy is a women’s best friend. Really! I'm not kidding. When it comes to alternative medicine, using ice is an easy, drug-free and inexpensive therapy right out of your freezer. The simple technique of ‘icing’ is used to lessen pain and decrease inflammation, but it has many more uses, particularly for women.
Injury treatment -- For sports and overuse injuries. R.I.C.E. therapy (rest-ice-compression-elevation) is the recommended method to treat muscle and joint pain, strains and sprains. Many athletes also use ice therapy as preventative treatment after a workout. Did you know that women’s risk of developing ACL injuries is four times greater then men? Always have ice therapy on hand after a marathon or off the slopes, in case your anterior cruciated ligament decides now’s the time to act up.
Comfort back pain -- Forty-one percent, or 10 million women a year, suffer from back pain. The major causes for women’s back pain are housework and gardening. Cool lower back pain with ice therapy. It’s an easy, immediate relief for nagging pain after you've been pulling weeds or lugging groceries.
Ease migraine headache pain -- Every woman experiences migraines at some point in their life. It might be part of your monthly cycle or a symptom of menopause. Ice therapy is a proven remedy for migraine relief. Lie down for five to ten minutes and place an ice pack behind your neck, on your forehead or temples. Ice naturally reduces inflammation and numbs pain, decreasing the effect of migraines and easing you into relief without the use of drugs.
Chill hot flashes and night sweats -- 80% of women will experience body heat fluctuations during menopause. Nothing chills a hot flash like an ice pack! Keep a chilled pack in an insulated tote next to your bed at night, ready when a flush of heat wakes you up.
Family first aid and home emergencies -- If you have children or an accident-prone husband, an ice pack in the freezer is a necessity. Considered the first line of treatment to use for bumps, bruises, sprains, black eyes, strains or minor burns, ice therapy is a must for home emergencies.
Reduce swelling after surgery -- Whether it’s cosmetic, reconstructive, or joint replacement all will result in postoperative swelling and bruising. Ice therapy is recommend by most doctors to decrease inflammation and bruising after surgery.
Reduce puffy eyes -- Not enough sleep? Allergies? Ice therapy relieves puffy, swollen eyes with a little TLC.
Cool minor burns and treat insect bites -- Like to garden, but hate sunburn and bugs bites? Summer sun and pesky bugs won't get the best of you when you use ice therapy. Wrap an ice pack in a towel for a cold compress to gently cool sunburned skin. (But don't use on skin that has blistered seek medical attention for damaged skin.) Take the sting out of bug bites, by using an ice massage directly on the bite for 5 to 10 minutes. It will numb pain, relieve some of the itching, and reduce swollen bumps caused by the bite.
Let ice be nice to you!
Disclaimer This information is not intended as a substitute for professional medical treatment or consultation. Always consult with your physician in the event of a serious injury.
About the Author Louise Roach is a health and fitness editor, marketing specialist, and product development consultant. She helps others find pain relief through the use of SnowPack Cold Therapy products. Ms. Roach has recently developed a take-with-you ice therapy kit for women, with a percentage of the proceeds being donated to the Women’s Information Network Against Breast Cancer (WIN ABC). Learn more about the benefits of cold therapy at http://www.snowpackusa.com
Please also visit: https://www.popularfitness.com where you can find online fitness and golf programs, exercise instruction guides, articles, resources and tips.
Ice therapy is a women’s best friend. Really! I'm not kidding. When it comes to alternative medicine, using ice is an easy, drug-free and inexpensive therapy right out of your freezer. The simple technique of ‘icing’ is used to lessen pain and decrease inflammation, but it has many more uses, particularly for women.
Injury treatment -- For sports and overuse injuries. R.I.C.E. therapy (rest-ice-compression-elevation) is the recommended method to treat muscle and joint pain, strains and sprains. Many athletes also use ice therapy as preventative treatment after a workout. Did you know that women’s risk of developing ACL injuries is four times greater then men? Always have ice therapy on hand after a marathon or off the slopes, in case your anterior cruciated ligament decides now’s the time to act up.
Comfort back pain -- Forty-one percent, or 10 million women a year, suffer from back pain. The major causes for women’s back pain are housework and gardening. Cool lower back pain with ice therapy. It’s an easy, immediate relief for nagging pain after you've been pulling weeds or lugging groceries.
Ease migraine headache pain -- Every woman experiences migraines at some point in their life. It might be part of your monthly cycle or a symptom of menopause. Ice therapy is a proven remedy for migraine relief. Lie down for five to ten minutes and place an ice pack behind your neck, on your forehead or temples. Ice naturally reduces inflammation and numbs pain, decreasing the effect of migraines and easing you into relief without the use of drugs.
Chill hot flashes and night sweats -- 80% of women will experience body heat fluctuations during menopause. Nothing chills a hot flash like an ice pack! Keep a chilled pack in an insulated tote next to your bed at night, ready when a flush of heat wakes you up.
Family first aid and home emergencies -- If you have children or an accident-prone husband, an ice pack in the freezer is a necessity. Considered the first line of treatment to use for bumps, bruises, sprains, black eyes, strains or minor burns, ice therapy is a must for home emergencies.
Reduce swelling after surgery -- Whether it’s cosmetic, reconstructive, or joint replacement all will result in postoperative swelling and bruising. Ice therapy is recommend by most doctors to decrease inflammation and bruising after surgery.
Reduce puffy eyes -- Not enough sleep? Allergies? Ice therapy relieves puffy, swollen eyes with a little TLC.
Cool minor burns and treat insect bites -- Like to garden, but hate sunburn and bugs bites? Summer sun and pesky bugs won't get the best of you when you use ice therapy. Wrap an ice pack in a towel for a cold compress to gently cool sunburned skin. (But don't use on skin that has blistered seek medical attention for damaged skin.) Take the sting out of bug bites, by using an ice massage directly on the bite for 5 to 10 minutes. It will numb pain, relieve some of the itching, and reduce swollen bumps caused by the bite.
Let ice be nice to you!
Disclaimer This information is not intended as a substitute for professional medical treatment or consultation. Always consult with your physician in the event of a serious injury.
About the Author Louise Roach is a health and fitness editor, marketing specialist, and product development consultant. She helps others find pain relief through the use of SnowPack Cold Therapy products. Ms. Roach has recently developed a take-with-you ice therapy kit for women, with a percentage of the proceeds being donated to the Women’s Information Network Against Breast Cancer (WIN ABC). Learn more about the benefits of cold therapy at http://www.snowpackusa.com
Please also visit: https://www.popularfitness.com where you can find online fitness and golf programs, exercise instruction guides, articles, resources and tips.
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