Category: fitness girls

Unlike the normal concrete fitness center and summer houses, a log cabin is a brand new sophisticated version that not only changes the look of your space but also revitalizes your energies. Constructing a wellness or fitness center with logs is a new and most popular way of renovating your space that brings in peace and energy to participants. Log cabin constructions are very famous in the western part of the world and are crawling to the other parts slowly. Perhaps, constructing a log cabin is less expensive and offers greater flexibility in many terms which is not the case with normal construction. You can use the same log cabin for many purposes. You can renovate it or redecorate it to suit your requirements. You can renovate it from bar to a summer house, from a wellness center to a gaming center. The only thing you got to do is to be ready with different accessories that can reinvent the beauty of the cabins. If you have enough external space at your residence you can construct a log cabin for your kid’s play as well. There are many log cabin designs available online and are made to cater the varied needs of clientele across the globe.

There are many online vendors who are acquiring orders online and are modulating the construction as per client order. However, the log cabins online are not ready-made, you must wait to receive the order. Even the wait time is less when compared to the normal construction as this construction is easy to make and are flexible enough to carry. The log houses can be supplied very easily if we can get straight, tall tree trunks easily as the wood needed for any type of log house is same.

There are numerous retailers who are offering the 3D images of log cabins online which is making the task of choosing the one that suits your requirements much easier and the final construction turns out to be more approving and beautiful. For people who are interested in DIY log houses, there are websites which guide through the process of construction by offering video tutorials on how to construct log houses online. If you are experienced enough and if you have hands-on experience in dealing with wood and its parts then this tutorial would guide you well, however having an expert on the team is always preferable as this would assure a flawless house with guaranteed quality.

An interaction with the constructor online would equip you with the most needed information that would add value to your money.

Source by Rolanas Kutra

Clothing is among the basic necessities of consumers. This means that they are important items that people should get for their daily needs but they would also not like to spend a fortune on clothing alone. They would still like to spend more on other necessities like food and shelter. This is where wholesale clothes as the best answer for them.

Aside from getting affordable clothes from these suppliers, buyers can now get wholesale accessories like wholesale jewelry that will help them be in fashion even on a tight budget. These accessories can be in forms of wholesale jewelry or even clothing accessories. As long as they will accent the clothes, they will get the accessories that they want at the price suitable for their needs.

If you are someone who plans to enter the business, you have to think that you can also sell accessories that are not really fashion related. This means that selling accessories need not really to be focused on earrings, scarves and others. You can also sell accessories that can be useful in other activities like in sports or exercises.

One of the most common clothing accessories that people can use for exercising is a jacket. Although this is a major type of clothing, it is still something that people can add on to what they wear to keep them protected from too cold weather especially if they want to run outdoors. Aside from this, jackets can also be helpful for them in keeping warm and sweating to lose weight.

The next type of accessory is headbands. These are good for people who have long hair or bangs and are irritated every time they cover their eyes while running. This can also protect them from accidents since their hair will not cover their eyes and see if they will run over something.

Third, you can also get hats to sell in your stores. Although some consumers want to wear headbands as their accessories, you may not want to let hat lovers pass by and lose some of your income. There are a wide variety of hats suitable for buyers like sun visors and regular hats. The good thing about this accessory is that they can work in two ways for the buyers. First, hats can protect them from the sun’s heat. This is essential to help avoid heat stroke and headache from intense heat. The next function of hats is to keep hair from covering their eyes.

There are still man exercise accessories that people can use for their fitness needs. You just need to look online and get the accessories that you think will be perfect for your business and start investing on them. The benefit of entering this type of business is that this market is starting to increase steadily since more people are thinking of getting into shape compared in the past. There are many suppliers found online that will give you the best business prices for higher mark up and ensure your business’ success in the industry.

Source by Moshe Sergev

Big social event coming up. Enter Turbo Fire Workout. And you need to know how to lose weight fast in a week so you can fit into that outfit and impress the socks off of EVERYONE. Enter the 5 Day Inferno Plan.

Well, failure is not an option with the Turbo Fire 5 Day Inferno Plan workout, which is included in the complete Turbo Fire DVD Program. It's a mini "crash" program formulated for people who are getting ready for a big social function or just want to get a jump-start on the Turbo Fire ("TF") Workout program in general.

Basically, this is developed as a Monday through Friday plan. The 5 Day Inferno Plan helps you to get on the fast-track to losing weight and helping your muscles go from flabby to toned quickly and boosting your metabolism and burning fat.

As long as you follow the meal suggestions faithfully, and do one TF workout, minimum everyday, you can start this 5 day plan on any day of the week that works for you. Just stick to the plan!

The TF Inferno Plan comes with preplanned menus of 1200 calories, give or take, each day. And, each day has scheduled Turbo Fire classes or workouts. This will cause you to begin to plan out your meals and workouts using your personal tracker that is provided.

If you follow these instructions, you could lose up to 10 pounds and 10 inches in those 5 days.

To give you an idea of ​​the Inferno Plan, here is Day 1:

WORKOUTS:

Fire 55 EZ Class and Stretch 10 Class (Don't let the "EZ" fool you.)

MEALS:

Breakfast – Turkey Bacon Breakfast Sandwich

Snack 1 – half of a medium-sized banana, 7 walnut halves

Lunch – Tuna Salad

Snack 2 – One serving of Shakeology, 8 oz. water, 1/2 tbsp. almond butter, mix in blender with

ice.

Dinner – Honey Dijon Chicken with Steamed Garlic-Parmesan Broccoli

The nutrient information for Day 1:

Calories: 1183

Total fat: 41g

Protein: 107g

Carbs: 101g

Fiber: 16.5g

So, whether you're doing the 5 Day Inferno Plan or TF as a whole, you will burn 9X more fat and calories than you would with a typical cardio routine. TF accomplishes this by implementing HIIT, which is high intensity interval training. This is done by longer bursts of high intensity energy with shorter breaks.

Although, the HIIT workouts are intense, they are for a shorter period of time. Even though they last only a few minutes, scientific studies have shown that HIIT exercises, like in TF, burn calories during and after working out. You can get that after-burn for up to two entire days.

And it's perfect for people who don't have much time to work out or go to the gym and want an effective workout, since the workouts are shorter!

Source by McKenna S.

Those working in hospitals and medical facilities often spend a great deal of time working with their PACS system. PACS, Picture Archival and Communication Systems, allow medical digital images to be archived, viewed and distributed through the World Wide Web, revolutionizing the way medical personnel conduct their work. With ris PACS, or Radiology Information Systems, scheduling and patient records can be integrated with the digital imaging system, making the whole the workhorse of many medical offices. PACS system vendors provide many options so that you can find a system that best meets your specific office needs.

A good PACS system for radiology departments needs to be affordable and versatile in order for everyone to get the most use out of it. A better PACS system for radiology departments enables teleradiology to occur. Teleradiology allows your medical facility to send and receive digital medical images over the Internet, and this alone has changed how medical care is delivered significantly. Offsite consultations with Answers located around the world are now entirely possible with these PACS workstations.

With the addition of ris PACS, medical facilities experience an improvement to their workflow, because much of their work is centralized in this single unit. With this software you can handle patient registration, scheduling of procedures and appointments, order entry, as well as the capture of patient medically relevant information including statistics and allergies. Report generation and more can all be efficiently captured with a ris PACS system.

PACS workstations also allow medical personnel to view digital images that are in Dicom format. Multiple modalities, including ultrasound, CT, MRI and mammographies, may be viewed using this important software and server system. Digital medical images can also be seen by multiple users at the same time. The system can be customized to the specific tasks that you need, such as pre-retrieval of relevant prior studies. Digital images can also be manipulated using PACS workstations. Multiple images can be seen on the same screen, and tools for viewing include zoom, mirror, pan and rotation. Annotations can be made and attached to digital medical images. Measurement tools are also included as part of a functional PACS system for radiology.

Storage size is also an important consideration that PACS system vendors take into account when they design their products. Medical facilities need a system that is big enough to store all of their digital records, yet also one that is easily expandable for future use. PACS workstations also make it much easier to maintain compliance with HIPPA regulations regarding archiving and storing of patient records.

For all these reasons, medical facilities both large and small turn to PACS system vendors for digital medical image storage, viewing and transmission solutions.

Source by Wayne Hemrick

What three motivational words can you say to yourself that will put your exercise program in overdrive and make your fitness dreams come true?

"I Want To!"

Too often we approach our fitness routines with the thought "I have to," and it produces a counterproductive attitude toward our fitness program. Say both phrases out loud (if you're in a public place you can wait till you get home … or not) and pay attention to how it feels within your body. "I have to" produces dread and a "heavy" feeling. "I want to " produces an extra pep in your step and a joy associated with whatever you want to do.

How I used this phrase to help me.

I'll be honest, getting myself to work out is not difficult at all. I just set a plan, follow it, and adapt along the way. It's one of the reasons I became a personal trainer; it has pretty much come easy to me. But there are goals I have had that have really challenged me mentally and emotionally. In fact I am going through one right now.

Back in February I threw caution to the wind and hired a French teacher to, well, teach me French. I knew French back when I was a wee tike but lost it when we moved to the States. And ever since I could remember I have wanted to relearn it. So I started doing my research, looking for a teacher, and I found Sabine. Born in France, she has a PhD in French studies and is a teacher … DING DING DING! I stalked her down and got her to meet with me, and after a nice chat I knew it would work. So even though I was still trying to build my business, take care of a baby, and learn a new city, I committed. I told her I would be with her for at least a year, and we got started.

(PS There are a lot of really good teaching points in this last paragraph about achieving your goals. You might want to go back and reread it.)

This French teacher is kicking my butt!

I was so gung ho those first couple of classes, and I was feeling really excited about finally being able to speak French. And then I got hit smack in the face with reality. I remember it really clearly, that feeling of being overwhelmed and all the negative thoughts flooding into my head. "There is no way I can learn all this." "You'll never get this." Etc., etc. I continued because I do not like to quit, but I was trying to power through these thoughts and feelings. I "had to" do this! Push Push Push!

Then the thought came to me, "I want to do this," and I felt the calmness that came with it. Done. I don't question things when they are this clear. So I started to approach learning French in this manner, and it has helped me tremendously. Do I still get frustrated and impatient? You bet I do! But I don't let it become me. Because I "want to" I can now relax, have fun, and consequently learn more efficiently.

What's running in your head?

Do you "have to" go work out? Or do you "want to"? If you "have to," you are fighting yourself and it will make accomplishing your goals exponentially harder. If you "want to," you are enjoying the process and it will allow you to get to where you want to go quicker. So add a little " want to " in your life.

Source by Ekemba Sooh

It is a known fact that weight training related injuries are on the rise. This is only natural considering the fact that more people are attempting to remain fit now.

The Report in Brief

The report concerning the rise of weight training injuries that published recently (April 16, 2010) is based on Center for Injury Research. Quite a large number of large number of injuries had also been discovered by the Research Institute at Nationwide Children’s Hospital.

This study of weight-related increases accounts for cases that occurred from 1990s to 2007. This is a time during which a 50 percent increase in injuries took place.

The largest portion of these injury increases was reported in men ages 13 to 24. Usually it was while using free weights and the majority of these were sprains and strains.

Other injuries included these: Upper body injuries, lower trunk pain, soft tissue injuries, and hand injuries. It should be noted though that even though most of the injuries that occurred in young people 18 to 24 the largest increase in incidences actually took place in people 45 and older.

The reason the older people would get hurt is because they would over-exert themselves. This often is a result of too much lifting and pulling.

There of course is an increase in women participants in weight training too. However, not as much information has yet been provided about female weight trainers.

This is only a short segment of information provided in a report about this issue. Additional information can be found in “Weight Training-Related Injuries Increasing.”

Prevention Tips

This next section is not taken from the same source as the above information about injuries. This is rather a collection of fitness safety tips related to weight training collected from a variety of publications.

There are a variety of reasons why injuries occur. This is a short list of tips based on those varying causes:

Illegal steroids-One main cause of weight training injuries is the use of anabolic steroids. People use them to obtain gains in strength and muscle. However, using steroids is illegal and can lead to torn muscles, tendons, or ligaments. These should NOT be used.

Inadequate warm-up-Another reason that injuries occur is because of not warming up properly. It is highly recommended that you stretch all the major muscles in your legs, arms, back, and abdomen before proceeding.

Inappropriate age-Sometimes adolescents who have not had their muscles fully developed can hurt themselves. Therefore, they should be under close supervision in case of injury. They should limit their weight lifting activity until after reaching puberty.

Improper technique-Sometimes people injure themselves while not using the weights the way they should be used. They also may not handle the weights the way they should be handled. Bouncing, jerking, or throwing them is a very bad idea. Sometimes a person can also extend his/her back in a way he/she should not either, or extending it too often can be dangerous.

Dangerous exercises-Sometimes there are exercises you may have been taught that are not safe. For instance, pull-downs behind the neck can put excessive stress on the neck and shoulders. In this particular case, front/lat pull-downs are recommended instead.

Source by Methuew Hogard

Years ago, during a rough patch in life, I started seeing a behavioral psychologist to deal with some anxiety issues and insomnia. Part of his sessions often consisted of a guided meditation, where he would speak to me in gentle tones while I lay on the sofa, breathing deeply. The meditations were probably a good 20 minutes or so, and frankly, I wondered if perhaps these sessions were just a way for my therapist to get a break from listening to my life nonsense, but I found them very relaxing and left afterwards feeling calm and refreshed, two feelings that didn’t come naturally to me.

After one session, my therapist complimented me on my breathing. He noted that I could slow my breath down and take very long, deep breaths that helped me reach a different state. Higher consciousness? Maybe. Calm and relaxed? Definitely, at least during and for a bit after the meditation. He asked if I had learned this somewhere. I told him about the years I had spent taking Kundalini Yoga from a prominent LA teacher. It wasn’t daily training, just a class or two a week with a bunch of other students in a studio or in the instructor’s living room.

“Breath of Fire” (very rapid in and out breath through the nose and controlled by the diaphragm) and techniques that included filling your lungs with as much air as possible (or blowing ALL the air out of your lungs and keeping them empty – always much harder), and then doing yoga while holding the air in or out is the kind of training that can improve breathing technique. There were also gong meditations, lying on your back, eyes closed, and breathing deeply while the instructor bangs on a large gong, which you hear as well as feel (sound waves) for the duration of the meditation.

My therapist then suggested, that as a massage therapist and massage therapy instructor, I might also teach people how to breathe. So, with that in mind, here are a few thoughts for those of you who want to incorporate a meditation practice into your life to reap its proven positive benefits, including:

· When to meditate and how often

· Creating a good mediation environment

· What you need to meditate

· Mantra or no mantra?

· Deep breathing techniques

· Clearing the mind (what to think about… or not)

· Benefits of Mediation

· “Mindfulness.” What does it really mean?

1. PICK A GOOD TIME AND START SMALL

Did you know that the Buddha sat under the Bodhi tree (ficus religiosa in Latin, which sounds like a Hermoine spell from Harry Potter) with the intention of remaining there until he achieved enlightenment? How long he actually sat is not entirely clear, but may have been weeks. Without food.

Good news: you don’t need to do that.

Start small. Most people who meditate “religiously” (it is spiritual, sometimes, but not necessarily religious, although even the Big 3 religions refer to silent or personal prayer as “meditation”) do so in the morning upon waking (and some do, in fact, get up at 4:30 for “sadna,” a pre-dawn meditation practiced by some Sikhs, when the spiritual energy is supposed to b especially strong), and then again in the late afternoon or early evening (before or after dinner is great).

Deep breathing before bed is a good way to relax, but a full meditation right before bed is not advisable because that might trick your body and brain into thinking you’ve slept enough already. And while early morning meditation seem to be fantastic for many, be realistic about yourself. Don’t make yourself get up at 5 or 6 to meditate if you hate getting up early. Do it when it’s convenient and easy for you, and then you’ll be more likely to keep doing it!

As for meditating for a week (or more) without food and water like the Buddha, this isn’t recommended for beginners or even the experienced. For most people, 15-20 minutes is a good session, but even five minutes is beneficial, and some long-time practitioners will do longer mediations. Starting out, five minutes is a good number because it’s …

Four months ago I began babysitting my granddaughter three days a week while her parents headed to work. Both physical therapists, my daughter and son-in-law have great jobs, ones for which they are well trained and that they enjoy. Fortunately, as a retiree though also a volunteer to vast entities, I knew I could scramble up the free time to accept this wonderful prospect: bonding with my little sweetheart.

I am willing to sacrifice many items when it comes to helping others, but exercise is not one of them. Yes, I would probably give it up a little if I could not otherwise care for my granddaughter, but… Having started running in college, 45 years later it is a vital part of life, along with swimming, walking, and gardening. Oh, yes, there is all of the other “stuff” I do as well like playing the piano and writing, but a day without exercise is stifling, non-productive, and exhausting. So right before I began my babysitting stint I checked out the local running trails and paths and was pleased to find a terrific variety just steps from the kids’ front door. However, knowing that during the winter roads might be slick and that darkness might force cancellation, I headed toward a local fitness club to check out the facilities.

Friendly staff immediately led me on an extensive tour of the fitness equipment, swimming pools, and other predominant features of the gym and then they handed me a list of classes also available. I scanned the list when my eyes lit on “Yoga”. Two of my sisters swear by their yoga sessions, always encouraging me to give it a whirl. But time and other obligations have prevented me taking them up on this idea. Until now, that is. Opportunity and timing are in synch and so mornings include rigorous activity and also a smattering of yoga.

My first day in yoga class I was completely lost. I didn’t know a thing about mats and blocks let alone any of the movements or their names. Luckily, a gentleman led me to the equipment area and made recommendations. I then proceeded with my bundle to a dark, unobtrusive corner of the room, hoping to become invisible as I learned the ropes of my new endeavor. Knowing that I had to leave class a little early so that I could be home to assume Grandma duties, I did not want to interrupt, if possible, during my exit. Soon our instructor strode into the room, greeting familiar faces and smiling at the newbie. Following the rest of the class, I folded myself into sitting position and then mimicked the group as we moved through a number of positions. I found it very interesting and I was also shocked to realize how stiff and rigid some parts of my body had become. But I survived, and returned the next morning.

Yoga is slow, sustained movement with lots of stretching and repositioning back and arms and legs and necks and every other vital body part. The biggest problem I encountered was the slow part. After all, I am a runner and a swimmer. Can you fathom what it is like to move in a sloth-like format for 60 minutes? You who are of the pent-up energy type will understand my frustration and edginess. But I was committed to improving posture and flexibility and so I returned week after week, glimpsing progress with each session. I was moving better. However, I would not say that I was happy or content. Just dedicated.

And then the day finally arrived. It was a week when I had been able to attend four sessions and by the third day I was getting into the groove. Our class of 30-35 was only about 15 that day so our instructor had us get belts to hook onto the wall, then wrap the belt around our waists. Next we slung one leg over the belt and twisted forward, securely held and thus prevented from unwanted face-plants, we began to glide. We swept up with hands waving above our heads then swooshed downward with fingers touching our toes. Up and down and up and down again …

Over the past few years, research has shown that endurance is not as important as strength to improve functional capacity in aging adults. One problem that plagues many elders (particularly females) is osteoporosis. You hear of many seniors falling and breaking bones – they can’t even get up to call for help. Well, the sad reality is that their bones break first and then they fall! Weight-bearing exercise is crucial.

If you seek strength, use heavy weights for low reps with plenty of rest between sets. If body composition is your goal and you want to reduce some body fat, stick to a lighter weight for more repetitions but with a shorter rest interval. Don’t overdo it though. Listen to your body. Sarcopenia, a condition where the muscles atrophy or waste at a rate of 6 pounds per decade after the age of 30, is another factor to consider. The following program will help build muscle mass.

A1) Back Squat

A2) Lying Leg Curl

B1) Bent-Over Row

B2) Close-Grip Bench Press

C1) Abdominal Crunch

C2) Standing Calf Raise

Do 2-3 sets of 10-12 repetitions with 60 seconds of rest between sets. Make sure to keep the movements slow and controlled. Perform the routine 3 times a week (every other day.)

Restoration in the form of massage, contrast (hot/cold) showers and baths, or some light cardiovascular exercise (such as walking) and stretching can be useful.

Lifestyle plays a crucial role. It goes without saying that recreational drugs, smoking and alcohol will play havoc on your body no matter what age you are. Sleep is important as well. Try to sleep before midnight (in fact, be in bed no later than 10:00 pm if possible) and wake up at the same time everyday. A short nap or two during the day is also beneficial.

What about nutrition? To start, most people need to clean up their diet by removing the processed and refined junk that fills their cabinets and fridge. That means no more cereal and juice for breakfast, or cold-cut sandwiches and pop for lunch, or pasta and wine for dinner. That also means sticking to the perimeter of the supermarket when shopping for groceries – forget the middle aisles!

Eat 4 or 5 small meals spread throughout the day and make sure you drink plenty of water. Dehydration is part of the process of aging. At birth, 85% of the body is made up of water… by the time you die, it’s 50%! When water stores are dropping, it indicates that something is wrong. Usually it reflects a breakdown of muscle tissue. So make sure you stay well hydrated by consuming.5 ounces of water per pound of body weight.

Here’s a sample diet:

Meal 1 – Spinach omelet

Meal 2 – Chicken salad with a vinegarette dressing

Meal 3 – Salmon with green vegetables

Meal 4 – Cottage cheese with mixed berries

You may have a cup of coffee (preferably organic, Swiss-process decaf) in the morning, but favor green tea in the afternoon and chomomile tea at night. Feel free to snack on raw nuts (in moderation, of course.)

As far as supplementation is concerned, the only one that I deem absolutely necessary is fish oil. Other than that a high-quality protein powder, probiotic (or friendly bacteria), and fiber supplement are worthy of consideration particularly following your workout (this would be your fifth meal if you follow the sample diet outlined above.) Even a multi vitamin/mineral is unnecessary if you are eating fresh, wholesome (again preferably organic) foods everyday.

Don’t let mother nature take a toll on you without a fight. Collect your health with your pension and take action! Getting in shape does not have to be complicated. By following this simple plan, you should be able to reap the benefits of improved health at any age.

Source by John Paul Catanzaro

Have you ever participated in a group fitness class and thought, “Hey, this is fun! I wish I could lead this”? Group fitness instructors are needed and used in virtually every fitness area that exists. Zumba, indoor cycling, CrossFit, yoga, boot camp, kickboxing, pilates; you name it, group fitness instructors are present. While a lot of these areas don’t need to be completed in a group setting, many individuals find that participating in a class causes them to work harder, and learn faster, as they have more than one person from whom to learn.

The most successful fitness instructors have high energy, and are outgoing, friendly, and describe themselves as a “people person.” In addition to having certain characteristics, group instructors must also be very knowledgeable in whatever class they are leading. Most of these individuals must also be certified. Sometimes, the hardest part is deciding which activity to instruct. There are so many different training classes available: strength training, dance fitness, aquatic class, mind-body class, and bodyweight training, among others.

As for certification, most people who participate in classes would rather be taught by someone who is certified. Those who are not certified can sometimes be inexperienced, which may lead to unsafe and inefficient instruction. When searching for a class, look for instructors who are certified by the National Commission for Certifying Agencies (NCCA). The agencies accredited by the NCAA have the highest standard for teaching and education, and are the most respected in their field. These include:

The American College of Sports Medicine (ACSM)

National Academy of Sports Medicine (NASM)

The American Council on Exercise (ACE)

National Strength and Conditioning Association (NSCA)

National Council on Strength and Fitness (NCSF)

National Federation of Personal Trainers (NFPT)

National Exercise & Sports Trainers Association (NESTA)

International Fitness Professionals Association (IFPA)

In addition, there are some associations that are not NCAA-certified, but are still reputable among personal trainers: The International Sports Science Association (ISSA), Aerobics and Fitness Association of America (AFAA), and The American Fitness Professionals and Associates (AFPA).

Many group instructors find they are able (and want to) learn more than just one fitness style. A general certification will qualify most individuals to lead most cardio classes, but more specialized certification is encouraged in order to learn more about that particular area. Certification also may vary from place to place; some gyms only require the general certification, while others are stricter and require additional certification. Sometimes, this depends on the liability disclaimer/insurance.

Those interested in participating in a group fitness class should also be aware that instructors have different styles. All instructors pick their own music, and usually design their own workout routine. However, all classes typically have a warm-up session at the beginning of class, and a cool-down routine at the end of class.

Source by Robin A Wright

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