Saturday, February 23, 2013

How to Make the Most of Your CrossFit Training


how to make the most of your crossfit training

How to Make the Most of Your Crossfit Training

CrossFit is one of the best team approaches to fitness and exercise you can take. Not only is it extremely motivating, but the results speak for themselves.
In a recent post, CrossFit Exercises, I outlined some of the best CrossFit workouts you can do to get in killer shape. Although the coach and team setting are key aspects of CrossFit, it’s definitely important to keep in mind that CrossFit can be incorporated into any workout and on your own time. It’s just a matter of perspective, approach, and attitude.
< !-more–>In fact, CrossFit can even be done at home. With just a few key pieces of home fitness equipment, you can accomplish a lot in very little time. Check out my CrossFit Workout at Home here.
Given how demanding CrossFit can be, I thought it would be a good idea to look at how to make the most of your CrossFit training. Whether you’ve done CrossFit before or are giving it some thought, these tips are essential for getting you through!
How to Make the Most of Your CrossFit Training
1. Get in the Zone – One of the most important things to get right about CrossFit is your intensity level, including how much weight you might lift during resistance exercises. The goal of CrossFit is to really challenge your stamina and endurance, but you can’t push it so far that you’re out of your ideal range of energy expenditure.
Try to make each exercise last through to the end of each time interval. Adjusting your weight, speed, and number of reps according to this is a good way to get it right.
2. Spend Some Time on the Basics – There’s nothing worse than getting it wrong in a class environment, and this is especially true for CrossFit. The high-demand atmosphere leaves little time to figure things out, so it’s always a good idea to have your form down ahead of time.
Some good exercises to learn proper form before your CrossFit class include the squat, the pull-up, the deadlift, and the lunge. Knowing how to do it right will help you make the most of your CrossFit training.
3. Choose Your Classes, and Your Coach, Wisely – Like every group activity or social event in life, the people you surround yourself with have a big impact on your experience. And that’s true for CrossFit as well. Make sure you feel good with the people in your class, and make sure you like the style and approach of your trainer or coach. If you don’t, then it’s time to look for another class.
4. Hit the Weights 3 Days a Week – One of the best ways to make the most of your CrossFit training is to train on off-days. Make sure you’re hitting the weights and getting in some cardio on days when you don’t have CrossFit. This will help keep your head in the game and give you the strength you need during your CrossFit workouts!
If you’re looking for another approach to fitness that’s totally intense and will help you step it up at CrossFit, check out my article on Tabata Interval Training here.
5. Get the Right Gear – Investing in some good workout gear, like these Nike Vomero Shoes for Men or these Nike Vomero Shoes for Women, is half the battle when it comes to CrossFit. Dress right, and get ready to move your body!

7 SIMPLE POWER WORKOUTS


Short on time? Lacking equipment? Traveling? Bored with the gym? No problem! I have 7 great workouts for you that will power up your body. Using body weight, a jump rope, a bike and a basketball, you’ll chisel that body with simple, effective movements that an be completed anytime and anywhere.
Workout #1: The 3 Mile Challenge
  • Knock out as many push-ups as you can.
  • Complete one full set of chin ups, maximum reps.
  • Complete one full set of dips, maximum reps.
  • Go for a 3 mile run.
Workout #2: The Basketball Burn
  • Hold a basketball in front of your chest. Stand up and sit down without letting your hands or the ball touch the ground. Complete 10 reps.
  • Run a 40 yard sprint.
  • With one hand on the basketball do a push-up. Repeat for ten reps then change hands.
  • Run a 40 yard sprint.
  • Using the basketball, hold in plank push-up position for one minute on each arm
Workout #3: The Biker Express
  • Bike in high gear for 2 minutes.
  • Hop off the bike and grab it by the frame using it as a dumbbell to complete 10 reps of shoulder press, 10 reps of curls and 10 reps of bent over rows.
  • Hop on the bike for another hard 2 minute ride.
Workout #4: Rope it Up
  • Skip rope for 20 seconds.
  • Complete 8 walking lunges then lunge back to the starting point.
  • Skip rope for another 20 seconds.
  • Complete push-ups to failure.
  • Skip for another 20 seconds.
  • Complete pull ups to failure.
Workout #5: The Ab Blaster
  • Lie on your back on the floor in an X position. Lift arms and legs 6 inches off the floor.
  • Reach toward the ceiling with you right arm. Lower and repeat 5 reps on both arms.
  • Raise your left leg above your hip for 5 reps and repeat with right leg.
  • Complete steps 1 and 2 simultaneously for 10 reps total both sides.
Workout #6: Power it Up
  • Alternate between squats and push-ups. Make them explosive by adding air to the movements. In other words, leave the ground. Complete 10 reps of each movements.
  • Rest 10 seconds then repeat for 9 reps each movement.
  • Rest 10 seconds and continue the process down to one rep.
  • Complete the sequence 5 times.
Workout #7: Lean in Six
  • Complete 24 Body weight squats.
  • Complete 24 body weight lunges each leg.
  • Complete 24 jump lunges.
  • Complete 24 jump squats.
  • Hold a plank position for 2 minutes.
  • Run 5, 40 yard sprints.
There you have them; 7 powerful, simple and effective workouts that will shred fat, build strength and add endurance.
No excuses. Only results!




30-Minute Muscle: Bigger Arms In 6 Moves


I have a fascination with practical strength. Many have called me a purist, which is probably due to the loving relationship I have with my power rack and how I snuggle my Atlas stones at night.
I also enjoy working with people and teaching them that there's more to muscle than aesthetics. However, I tend to run into the same problem that Bob Hoffman did: Even though bodybuilding as a sport had yet to emerge, his Olympic weightlifters were obsessed with the size and shape of their arms. Instead of fighting the biceps and triceps mania, I've decided to embrace it.
Because of the different origins, attachment points, and lengths of the biceps and triceps, you can separately emphasize each head by changing the position of your arms or the rotation of your wrists.
And because your arms are heavily recruited during other upper-body work, you only need a small amount of specialization to turn those shapeless lumps into chiseled man-hammers.
Half-Hour of Power Arms Workout
    During this program, you'll learn how to utilize a variety of techniques to develop full and balanced arms. You'll do three pairs of exercises, supersetting a triceps movement with a biceps movement.
    You'll start with some heavy strength work and transition into a higher rep range for hypertrophy. This workout may not take long, but you'll get all the emphasis you need to add size and shape to your biceps and triceps.






How-You-Can-Choose-Best-Workout-Program


There are different types of home workout programs now and it is very important to pinpoint the best one. This is very important to avoid spending money solely to visit a local gym and exercise.

You really save more because it is not necessary to buy high-priced fitness apparatus, as you can complete the routines at home. Can you imagine the benefits of having the exact fitness scheme today?

A fitness training session at home will help you complete the routines using couple of dumbbells to develop your muscles. One of the most popular combinations when using your dumbbells is to play a video from a professional fitness guru. Remember that we will be able to find different videos and DVDs created by preferred fitness coaches. Just make sure to think about the best training session.

You have to understand that developing a good body and toned muscles isn't a dear idea. If you happen to have got a dependable video like the latest Controlled Fatigue Programme, you can develop your shoulders, arms, tummy and legs perfectly. Naturally, make sure to follow directions rigorously and perform all the exercises steadily.

When following the best fitness programme, it is also obvious that your tummy reduces its size. Similarly, you develop toned abdominals to make your body structure looking fine. The development of your muscles is progressive as you perform each session.

Again, with the best home run exercising routines, you may also learn how to choose the exact food options. This is very important to avoid ruining your fitness goal. Remember that even if you perform exercises regularly but ignore eating healthful foods, your goal becomes unattainable. Do not let this happen to you as you will simply waste resources without seeing positive results.

The best fitness training session will always include push-ups to strengthen your shoulders, arms and chest. These are parts of your chest and shoulders and if you work out constantly, you'll find great improvements. Nevertheless since you need enough stamina to complete at least three sets of repetitions, you've got to perform the push-up programmes reasonably.

Stretching plays a huge role in reducing the muscle tension. Like every other sporting occassion, it's very important to warm up to stretch the muscles and bones correctly. Take into account that if you push your body perform your routines without correct warm up, you will have difficulty completing the exercises due to unwanted body pains. Make sure to do the stretching with care and focus upon your main target.

With the numerous available training programs today, the amount of available food additions similarly increased seriously. However , it is very important to find products that present healthful nutriments and without incorporating chemicals. Protein additions are excellent options like the offered products of Defense Nutrition. You can easily locate them from trusted health stores and their precise costs are reasonable.



STEPHEN HARRIS | Herbalife Independent Distributor | Home

How to box away excess fat & build your energy reserves


How to box away excess fat & build your energy reserves  |  Discover Good Fitness  |  HerbalifeIf you’re ready to get your body into fighting shape, you can spice up your workout with these boxing-inspired exercises and box away any excess fat without having to pick a fight at the end!
You just have to look at a boxer’s body to know that their training regime is perfect for sculpting a lean, toned and fat-fighting body.  Boxers are known for being toned in all of the right places, especially their upper-body and mid-section. But a boxer isn’t only interested in looking good: boxers need to have the cardiovascular and muscular endurance to fight for 12 straight rounds. In my opinion, this makes boxing one of the best forms of functional exercise for toning your entire body.
Admittedly boxers, like all other professional athletes dedicate hours upon hours every day to training their body and perfecting their boxing skills. They must also focus on following a careful nutritional plan, especially when they are preparing for a big fight. In the world of professional boxing, getting rid of excess body weight and fat in order to make a set weight class is an essential part of the sport.
Now, I’m not suggesting that you take up this sport in order to box away your excess fat, I simply want to share with you four common exercises that seem to be a staple in boxing gyms around the world. Boxing training can get you fit, sculpt your upper-body and of course help you work toward obtaining that oh so desirable six-pack tummy.

Here are my top five boxing-inspired moves:

How to box away excess fat & build your energy reserves  |  Samantha Clayton  |  Herbalife

Boxing move 1.  Simple jab punch

This simple punch is great for working out your shoulders, it’s a punch that can be intensified to build strength by using dumbbell weights or be kept simple in a fast cardio style to burn fat.
Simply stand in a staggered stance with one foot in front of the other. Your feet should be slightly wider than hip-distance apart. If your right foot is forward you will punch with your right arm, so bend your arm at the elbow and tuck your elbows close into the side of your body. Then make a fist at chin height; start with your palm facing toward your body and, as you extend your arm forward to punch, rotate the wrist so that your palm is facing the floor. Try to keep your arms up and punch at shoulder-height.
-   If you are using weights, try to do 12 punches with each arm and repeat for three sets.
-  Without weights, punch continuously for 60 seconds before switching arms.
In just five short minutes you should feel the burn.

Boxing move 2.  Punch crunch

Crunches (or sit ups) in a boxing gym have a slight edge to them.  For this exercise, as you get to the top of your crunch, do 10 rapid punches then slowly lower your body back to the starting position.
I particularly like working out with a friend for this move – try putting on a pair of boxing gloves and asking your buddy to hold out a pad for you to hit. Alternatively, try using a light set of dumbbells – this move will work your abs and your arms at the same time.

Boxing move 3.  Jumping rope

Jumping rope is a classic, for many people it’s the exercise that comes to mind when they think of a boxer – I bet your mind either went to a speed bag or skipping when you first started reading this article, right?
Jumping rope is also a perfect fat-burning cardio exercise as it works your entire body and it will make you sweat. Try jumping rope in an interval style (for really effective fat burning results take a short rest in between intense periods of jumping). If you don’t have a rope or if you are lacking the co-ordination, simply jump without the rope – in the sports world we call it “ghost rope”.
Aim to jump continually for 60seconds at first.  The rhythm, or speed, you set will determine whether you can follow your first minute with a 30 second rest and then complete another 60 seconds.

Boxing move 4.  Cross punch

The cross punch is similar to a jab in that you punch at shoulder height and start with your hands in the same position at chin height. The key differences are that you are punching across the body instead of straight out in front of you.  You should also position your feet in an athletic stance, rather than a staggered stance, with your feet a comfortable distance apart and keep your knees slightly bent.
It’s important to remember that whenever you are performing a rotating- style movement. Always allow your lower body to naturally follow your movement by pivoting your feet to protect your hips and knees. This cross cross body punching action makes your abdominal muscles – especially the obliques – work extra hard.
Try to complete 30 seconds punching to the left and then 30 seconds punching to the right.

Boxing move 5.  Speed bag punches in squat hold position

I saved my favorite move for last; this boxing-inspired move could also be confused with an old-school dance move!
Stand tall with your feet shoulder-width apart and sit down into a squat position as if you are sitting in a chair. Ensure that your knees are behind your toes and your chest is high. Bend your arms at the elbows and lift them up on line with your shoulders, then make a fist with your palms facing the floor and put one hand above the other.  To complete the move, simply roll your hands one on top of the other in a circular motion (think of a funky70’s style disco move).
Try to hold in a squat position for 20 rolling punches, then stand up and repeat for a total of 20 squats. This move works your legs, butt, arms and abs.
***
The most important thing when trying a new exercise is that you have fun, listen to your body and always exercise safely within your own personal comfort zone.  I always say before teaching a fierce kickboxing class that “I’m a lover, not a fighter” but I must admit that when it comes to fighting to be fit and healthy, or boxing away unwanted fat, I’m always ready to put on my boxing gloves and build up a sweat.
I hope that after reading my blog your ready to fight fat with me too. So tell me, what are you fighting for? Share your goals in the comments section below – I love seeing everyone’s thoughts. Are you fighting to get a six pack for summer or to lose a few pounds maybe? Whatever your reason, remember that good health is always worth fighting for.


Push back – your go-to guide to not eating when you’re not hungry

Push back – your go-to guide to not eating when you’re not hungry | Herbalife | Discover Good NutritionEverywhere you go, it seems, there’s pressure to eat.  Here’s how to push back.
For most of us, the last thing we need is the pressure to eat more.  But it happens all the time.  A few years back, one of the fast food chains in the US began a push to add a whole extra meal to your day –  “the meal between dinner and breakfast”.  I dounderstand the desire for an occasional midnight snack – sometimes you eat dinner early, you stay up late and you get hungry. But once that midnight snack morphs into “the fourth meal”, it starts to sound more like an everyday need – which just makes it easier to justify why we cave into the pressure to eat it.
This pressure to eat faces us everywhere we go, and it seems as if we’ve come to expect it – and accept it, too. I’m no longer surprised when I see free donuts at the dry cleaners, or a plate of cookies at the bank.  When I go to a restaurant, I expect that the server will offer to “start me off” with some deep-fried something or other, or ask me if I’ve “saved room for dessert”.  You’ve probably experienced the occasional pressure to eat from friends, family or co-workers.  Even when you shop for groceries, there’s pressure to buy more (“buy two, get one free!”), which just means more food in the house – and increased pressure to eat it.
With this constant pressure to eat, it means that we have to spend a lot of time trying to stop ourselves from giving in.  And that isn’t easy to do, since it’s almost expected that we should be eating more, not less. (When was the last time a server in a restaurant tried to discourage you from ordering appetizers or dessert?)
But you can push back.  Here’s how.

Push back when there’s food where you least expect it.

Like the donuts at the dry cleaners or cookies at the bank, you can probably think of dozens of unlikely places where you’ve encountered food.  This situation is probably the easiest one to deal with, since you really weren’t expecting the food to be there in the first place.  Ask yourself:  “am I hungry?”,  “is this something I want?” and “would I walk across the street right now to get this?”  Pay attention to your answers, which are most likely some combination of “no”, “not really” and “probably not”.

Push back when you’re grocery shopping.

Grocery shopping is a minefield of temptations – there are literally thousands of items there to entice you.  This is why making a list – and doing your darnedest to stick to it – is so important, since it will curb your impulse buying.  When you’re faced with ‘value pricing’ – which encourages you to buy more than you need – consider how you’ll deal with the extra.  If it can be stored out of sight, or repackaged into smaller containers, that’s fine.  But if having more around means you’re likely to eat more, that’s a bargain you don’t need.

Push back when restaurants offer you more than you want.

Just like value pricing at the supermarket, restaurants like to offer you value, too.  Free bread or chips doesn’t cost them much, but the cost to you could be a few extra inches on your belly and hips. Instead of those “deep fried something or others” as a starter, just ask for some water with lemon to sip on while you look over the menu.  Turn down the offer of an extra ‘side’ for just pennies more – unless it’s an extra side of veggies.  And when the dessert menu comes around, don’t even open it.  If others at your table are indulging, have order some coffee or tea to sip on while they eat.

Push back when family, friends or coworkers put the pressure on.

You’d think it would be easy to be straightforward with the ones you know best, but eating with those you’re close to is often emotionally charged.  There’s the family member who prepared something nice and high calorie “just for you” – and, since you don’t want to offend them, you feel pressured to eat it.  If you just can’t bring yourself to say no, then ask for a small piece and take just a bite or two…because if you finish it, there’s a good chance you’ll be offered another helping, and you’ll just have to start the process all over again.  And when you’re out with friends or coworkers and you feel the pressure to have something “just this once” or because “everyone else is having some” keep this in mind – being sociable doesn’t require that you have a drink in one hand and an tempting morsel in the other.

Sunday, February 10, 2013

The New DJs: Fitness Gurus



People who go to boutique fitness clubs are increasingly choosing their classes by the music played there, and the music industry is taking notice. WSJ's Katie Rosman and mashup artist Scott Melker join Lunch Break with details. Photo: Philip Montgomery for The Wall Street Journal.
Devin Murphy loves the new remix of the 1984 Bryan Adams hit "Summer of '69." She didn't hear it on the radio, notice on iTunes or see it on a friend's Spotify page. She fell for it while sweating it out at a fitness class at Barry's Bootcamp.
Ms. Murphy, 29, chooses the cross-training classes she takes four times a week in New York largely based on how much she likes the instructor's musical taste, she says. Top-40 songs get the management consultant moving, she says, while hip-hop leaves her uninspired.
"I've bought a lot of songs that I've first heard at Barry's," says Ms. Murphy.
Fitness companies are increasingly getting into the music business. The move comes with the waning impact of traditional radio on the music-buying public, and the rise of boutique exercise classes, particularly yoga, Zumba and indoor cycling.
Clockwise from top left - 1. MC Yogi 2. Philip Montgomery for The Wall Street Journal 3. Carl Kerridge 4. Zumba Fitness
Fitness entrepreneurs say they are investing hours in training instructors to create compelling playlists that will help generate loyal student followings—and online buzz. Music labels are pitching their emerging talent to instructors and cutting deals with fitness chains. And exercise businesses are trying to cut licensing deals with music companies in order to package and sell workout songs in much the same way that film and television executives do with soundtracks.
"We are a fitness company, but we're a music company too," says Alberto Perlman, co-founder and chief executive of Zumba Fitness LLC, which has developed a globally popular Latin-inspired dance fitness program. The company has sold more than one million downloads of its original and specially remixed songs on iTunes, and says 14 million people take at least one Zumba class per week globally.
Universal Music Group, a unit of multinational media company Vivendi SA,VIV.FR +2.14% has joined the Zumba juggernaut. Its new CD, "Zumba Fitness Dance Party," went platinum in France last year, selling more than 100,000 units. An American version, featuring songs by Lady Gaga and Carly Rae Jepsen, among others, debuts in early March.
"There is a great overlap of fan base between our world and what's happening in the fitness world right now," says Bruce Resnikoff, chief executive of Universal Music Enterprises.
Philip Montgomery for The Wall Street Journal
A 'DJ Ride' class at Flywheel Sports in New York.
Zumba fans have already helped revive the career of Rob VanWinkle—better known as the rapper Vanilla Ice. Last year, Mr. VanWinkle rerecorded his 1990s hit "Ice Ice Baby" with a Latin flavor and Zumba-friendly tempo, then starred in a video featuring Zumba choreography. Released last August, the single has sold nearly 17,000 copies.
"Zumba reaches so many millions of people, it's like MTV was back in the day," Mr. VanWinkle says.
Flywheel Sports hired Scott Melker, a music producer and DJ, to help orchestrate the music strategy for its indoor cycling classes before opening its first studio in New York three years ago. Songs that Flywheel clients hear blaring in their spin classes in the company's growing number of satellite studios—which have since opened in cities like Chicago, Seattle and Dubai—are drawn largely from Mr. Melker's curated database of a few thousand new songs, as well as those he remixes or "mashes" together.
Labels and artists who want their music included in his playlists pitch him regularly, he says. Cyclists who want to know the names of songs they've just sweated to often bombard Mr. Melker and the instructors after classes, he says.
Many fitness instructors post playlists on websites like Facebook FB -0.37% and Spotify in response to such student requests. "Instructors are the new DJs," Mr. Melker says.
At SoulCycle, a rapidly expanding national chain of spinning studios co-owned by Equinox Gyms, instructors are prohibited from sharing their playlists with students online. "The music is a part of what people come to SoulCycle for," says company co-founder Julie Rice. She says SoulCycle hopes to make a deal with a music label to license the label's library and then sell SoulCycle-branded playlists culled from it. With these playlists, the company will be able to stream classes on the Web for its clients who have purchased their own SoulCycle indoor bikes, which retail for $2,200.
More traditional gyms and fitness centers are also trying to harness their customers' interest in well-curated playlists.
Zumba Fitness
Rapper Vanilla Ice, left, and Zumba Fitness co-founder Beto Perez, center, at one of the company's fitness concerts.
Two years ago, Gold's Gym asked its Facebook followers to share their preferred iron-pumping jams. The social media response was so great that later that year it debuted "March Music Madness," in which people go online to submit their favorite workout songs for a bracket that mimics the NCAA's "March Madness" national basketball championship bracket. Throughout March, the gym franchise's group-fitness class instructors build some of their playlists from the suggested songs. The public votes for its favorites on marchmusicmadness.com. Last year, Kanye West's "Stronger" beat out, among others, the "Rocky" theme song. This year, the company says March Music Madness will be a battle of the bands.
Some fitness buffs may even find a musical artist making a guest appearance right in the workout room. So-called live-music yoga classes and festivals are growing in popularity. David Romanelli, a New York-based yoga instructor, led a class this summer in Colorado that was accompanied, live, by the jazz-fusion musician Stanley Jordan.
Heather Velasquez has traveled twice in the past few years to Orlando, Fla., from her home in Espanola, N.M., to attend "concerts" organized by Zumba Fitness. The 37-year-old mother of two says she is drawn to the style of music and is happy to travel to do Zumba dance routines with 8,000 other conventioneers to live music performed by artists like Wyclef Jean and Vanilla Ice. "It's all about the music," Ms. Velasquez says.
Some musicians are creating their own new genres within the fitness market niche. Nicholas Giacomini, 33, is a Point Reyes, Calif.-based hip-hop musician and yoga-studio owner who loved practicing yoga to songs that had a rap vibe, but felt most rap songs contained lyrics that didn't connect with the lessons of yoga.
Under the name MC Yogi, Mr. Giacomini began writing, recording and selling online yoga-centric rap songs, such as "Be the Change," a hip-hop telling of the story of Mahatma Gandhi. Mr. Giacomini has sold more than 100,000 albums. His music is now distributed by a division of Sony Music.
Some yoga purists complain that the practice was never intended to have any soundtrack—however meditative—beyond one's own measured breath.
And while music helps distract people from the rigors of toning their muscles and improving their heart health, it may be having an adverse effect on another body part: the eardrums. For its riders, SoulCycle supplies ear plugs, free of charge.

2 reasons why you need to make time for yoga

2 reasons why you need yoga in your life | DiscoverGoodFitness.com | Samantha ClaytonLet’s talk about yoga. Do you think it’s a calming and low impact form of exercise? While it can be, yoga also offers challenges that are suitable for exercise newbies and professional athletes alike.
Although mastering the form and spending time showing off a perfect yoga pose on an empty beach or atop a scenic mountain looks good, yoga is about building strength. No matter how much I can bench press, there will always be a need for yoga in my life but for many years, I viewed yoga as simply gentle stretching in peaceful surroundings. Pretty much something I would do on my rest day from what I considered to be ‘real exercise’. I loved the calm but at about the 30 minute mark I’d be desperate to leave any yoga class because my mind would start to get busy thinking about all of the errands I needed to do … Watching the clock, I’d be thinking to myself ‘when is this going to be over?’
I knew there were many disciplines of yoga, all with unique benefits and challenges but I admit that I had no idea you could get so strong from practicing yoga.

Finding the right yoga style for you

As a group fitness instructor, I have always felt the need to be well rounded and certified in several areas of fitness. Becoming a dynamic instructor with skills that relate to people with all types of interests has always been my top priority. I wanted to add yoga to my skill set, so I looked for a style that would suit my personality. It won’t come as a surprise when I tell you that I signed up for a ‘power yoga’ weekend. It may make you laugh that my ‘power’ trip made me realize I need yoga in my life to help me focus on myself and be present in the moment for more than 30 minutes at a time, It turns out that, for me, the physical strength benefits were outweighed by the mental strength I needed to develop! I came to the realization that yoga makes you strong in ways beyond the physical.
If you are like me and have a busy mind, always thinking about your next task, maybe you need yoga to help you develop mental strength too. Do you want to get a strong and flexible body? Or, do you need to spend time following a set and flowing routine to help you develop some co-ordination? Whatever your needs or fitness goals; let me share with you my three favorite yoga styles and show you how yoga can make you strong.

Hatha Yoga

Hatha yoga is a style that truly encourages the mind-body connection, it is a very traditional practice focused on truly controlling the breath and calming the mind through meditation. I find this style of yoga practice great for slow, controlled and focused movements and it is my favorite for a full mental workout. This style is great for anyone new to exercise because a lot of emphasis is placed on being in perfect alignment.

Ashtanga Yoga

There are many variations of this dynamic style of yoga, but traditional ashtanga yoga it is based on a set of flowing movements. Each movement is directly connected to your breath, one movement on your inhale and the next movement on your exhale. If you like to follow a set routine without much variation this style of yoga is for you. No matter which studio you go to, the flow will be the same making it a perfect choice for people who travel and love keep some consistency in their routine.
Once you have the basic movements mastered, the breathing can truly become the focus of your practice. Ashtanga yoga is calming and stress relieving and I think that ashtanga yoga provides participants with a true physical challenge that will strengthen your muscles and help you to stay focused.

Bikram or Hot Yoga

Bikram yoga is a mind-body-physical challenge like no other. This style is based very closely on the traditional ashtanga flow yoga but with an added element of difficulty; the room is kept at a temperature of about 100-105 degrees. The heat makes you sweat profusely and creates an environment that is believed to help the body de-toxify and also to improve your ability to stretch further with each pose.
Bikram yoga can help you to get strong toned sexy arms, flat lean abs and killer leg definition because the flow of movements in the heat challenges your entire body. I love it because I can’t think about running errands or anything other than breathing and moving in an attempt to stay alive and survive! I believe I gain true mental strength and willpower from practicing bikram yoga because just staying in the room is a challenge for me. Many studios use great music to help keep you motivated but let me warn you that this practice is not those people new to exercise.
There are dangers associated with working out in the heat so use caution and be aware of the dangers before you take a class. A typical class lasts for about 75 minutes. My husband goes to our local studio every day armed with water and Herbalife24 Hydrate dietary supplement and I try to brave the bikram studio at least twice a week even if I’m traveling.

Allow yoga to make you strong

I can’t think of anybody who wouldn’t benefit from developing mental strength while also improving their physical strength.  I hope I have sparked your curiosity enough for you to give yoga a try so that you can discover for yourself that yoga is not just for relaxing on your off day from running or going to the gym. Yoga can give you a challenging workout that will build your strength in ways you never imagined.


Your must-have guide to smart ordering in restaurants

Your must-have guide to smart ordering in restaurants  |  Discover Good Nutrition  |  Susan BowermanKeep a few smart ordering ideas in mind when you’re eating out and you’ll stay in control of your calories, your appetite and your waistline! 
All this month, we’ve been talking about making small changes in the way we buy, cook and serve food.  This week, we tackle restaurant dining.
When I was a child, our family hardly ever went to restaurants.  Going out was a big deal – and something that happened only on special occasions. How times have changed.  These days Americans eat, on average, four meals a week away from home – and consume about a third of our total calories in the process.  What you eat on a special occasion is one thing – but if you eat out as often most people do, a few small adjustments when you’re ordering can add up to big calorie savings over the long haul.
Here are some ‘little things’ you can do every time you eat out – and rack up plenty of calorie savings in the process.

Smart ordering tip 1 – spoil your dinner

 One frequent problem with restaurant dining is that it takes time to get seated, look over the menu and place your order –  and by the time your meal arrives you’re starving.  That’s why many restaurants pop down a basket of bread and butter or some tortilla chips and salsa to tide you over.  So, spoil your dinner a little bit – have a piece of fruit, a few bites of cottage cheese or yogurt or a small handful of nuts before you go – and turn down the bread and the chips which can add hundreds of calories to your meal before you’ve dug into your first course.
Calories you could save: 150 (1 slice bread + butter) to 500 (basket of chips)

Smart ordering tip 2 – the water’s fine

Cocktails, wine, soda, and sweet beverages like lemonade don’t fill you up, but they can sure fill you out.  And, in the case of soda, free refills are often the norm in America – and that could mean hundreds of extra calories.  Instead, ask for unsweetened iced tea, plain water or mineral water with a slice of lemon.
Calories you could save: 100 (glass of wine) to 400 (large soda + 1 refill)

Smart ordering tip 3 – skinny dip

Starting your meal with a salad is a great habit to get into – as long as the salad isn’t loaded down with fatty ingredients and heavy dressing.  Opt for plenty of greens with an oil and vinegar dressing – served on the side – and ‘do the dip’.  Dip your fork in the dressing, then pick up some greens with your fork.  You’ll get a little taste of dressing with each bite, but you’ll use far less.
Calories you could save: 200+ (75 calories per tablespoon – most restaurants add about 4 tablespoons of dressing to the typical dinner salad)

Smart ordering tip 4 - go fish

Many people I talk to know they should eat more fish, but they don’t cook it at home – either because they don’t know how to cook it properly, or they say it makes the house stink….two good reasons why it’s a good choice when you go out.  There’s another good reason, too.  As long as it’s grilled and broiled – rather than deep fried – fish has a lot fewer calories than an equivalent serving of red meat.
Calories you could save: 200 (4 ounces grilled fish vs. 4 ounces broiled steak)

Smart ordering tip 5 – take the first crack

If you’re dining with a group, try to order before everyone else does.  If you’ve planned ahead, and have a pretty good idea of what you want to eat, it’s a lot easier to stick with your agenda if you place your order first -  before you get swayed by everyone else’s choices.  When dessert time rolls around, you can ask for fresh fruit or coffee before you even peek at the menu – and before everyone else orders pastry.
Calories you could save: 300 (piece of layer cake) to 1000 (piece of cheesecake)

Smart ordering tip 6 – do the splits

It’s been said before, but it’s worth repeating – restaurant portions can be huge. Split an entrĂ©e with a dining companion and order an extra side of veggies, or have your leftovers packed up as soon as you’ve eaten your portion.  Those in the restaurant business know that customers want value – in other words, they want big portions at a reasonable price.  And since it costs the restaurant much less to buy the food than it does to cook and serve it to you, most places are more than happy to super-size portions.  They may be able to afford to “pile it on” – but can you?