Tag: Ways

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Gyms definitely have their place. Let’s face it, without health & fitness clubs, many people would never work out. There are certain people, and you may be one of this group, who simply need a gym-like environment full of people, machines & weights to motivate them to workout. A gym atmosphere does much to push some people into getting into shape. Whether it’s the sight of people in better condition than we are, or maybe just the opposite, those who are worse off & make us feel better about ourselves; whatever the reason, health clubs do a great deal to help thousands & perhaps millions of people to exercise and achieve a better fitness level.

Treadmills, stair-steppers, spinning classes, aerobic classes, Tae Bo, kick boxing, yoga, pilates, the list goes on. All these aerobic exercises & classes each appeal to different people, and if practiced with intensity & commitment, will yield results. For the most part, all these aforementioned activities take place inside a building, usually a health or fitness club. Yet I’d like to mention an activity which I feel can be healthier & more physically stimulating than any of these other activities: hiking.

One of the best all-around aerobic activities that anyone can engage in is hiking. The best part, there’s no fee where you practice this, as it’s accomplished in nature’s own health club, the outdoors! Yes, going to the gym and pushing the pedals, tramping the treadmill or straining on the stair-stepper will definitely burn off unwanted body fat and do your body good. But in my opinion, a gym simply can’t compete with nature. Off the top of my head, here’s seven benefits of hiking over indoor aerobic activity:

1.Breathing crisp, fresh air is healthier than the intake of body-odor-sweat-laden gym air. Tastes better too!

2.Hiking stimulates & sharpens every physical sense.

3.Increases brain function.

4.Gyms are crowded. Can’t really be alone with your thoughts in a gym full of people.

5.Costs less. Once you’ve bought a good pair of hiking boots or shoes, there are no more fees.

6.You don’t need to wait for a trail to hike, as you do for machines or weights in a gym.

7.Outdoors is more diverse. Gyms are all pretty much the same.

In 2004, results were released of a fascinating study involving how hiking influences the fats & sugars in one’s blood. Austrian researchers announced their findings following an in depth comparison of two groups of people chosen for studying the effects of hiking. This took place in the Alps at a ski resort mountain. One group hiked uphill for two months, while the second group were transported by cable car to a higher elevation, then hiked downhill. The groups switched their respective programs after this two month period, repeating the experiment.

The findings revealed that hiking both uphill & downhill provides excellent health benefits. Both directions of hiking reduced LDL cholesterol levels, known as “bad” cholesterol. Triglyceride levels were reduced from hiking uphill only, while downhill hiking was almost twice as effective in removing blood sugars and improving glucose tolerance.

That’s some pretty amazing information. I always knew that hiking was great for the body, but this particular study breaks it down and shares information that I didn’t know. Researchers from the Vorarlberg Institute for Vascular Investigation and Treatment are those who performed this intensive study. Up until now, the benefits of hiking could only be theorized and no true scientific information was available. Hiking is indeed great for raising our fitness levels & keeping us healthy!

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Source by Steve H.

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1. App Store Optimization

App Store Optimization (ASO) requires many of the same factors that go into great SEO tactics. Things like keywords, titles, and descriptions play a role in the app store listings, so leveraging the right tool to understand these variables can really set your app for a path to a top-tier ranking.

Optimizing the keyword tags in the App or Google Play store can really benefit how your app is found. The keyword field allows you to associate your app with certain terms. The key here is to not repeat or use too many variations of the same word which could be portrayed as spam. A good tip is to conduct SEO type test to figure out the best keyword tags to use. You should ask yourself questions like “Which words describe my app?” and “Which words are my competitors using?” Once you get a feel for what words work best for you, be sure to be creative in your choices. Being unique could possibly help you drive traffic your competitors aren’t getting.

Titles are also an important aspect to take into consideration. Much like a title page for SEO purposes, the app name serves as a relevancy signal that the app store algorithms can pull search results from. Many companies include keywords into their main title to help pull their app to the top of search results within their category. A common mistake is to not include the actual name of the app into the title. The overall goal is to have a strong presence as a brand, therefore people need to know your name and not just what your app does.

When you have everything above figured out, it’s now time to write the description for your app. This should not be a painful task. The key here is to keep it short and sweet. You have to keep in mind that when someone is reading this they are not going to spend a lot of time looking at the description on their phone. Leave plenty of white space so that it is pleasing to the readers eyes and less cumbersome. Bullet points or asterisks are commonly used to list benefits of which your app brings to the end user. Sentences should be broken up with a mixture of long and short (5 words or less) sentences to keep the reader engaged. If you want to learn more, we have previously written extensively on the importance of good keywords in the app store.

2. Social Media Integration

Social media integration in an application has been emerging in popularity among many app developers. Giving users the ability to invite others, share gameplay, and view leader boards is a popular and useful aspect for increasing virality. Essentially it is free marketing for your app. When a user shares their recent high score or fitness goal on their social media pages they are then spreading the word of the app to their friends. This increases the number of views and in turn raises awareness of your application. All of which happens without you lifting a finger. Another side effect from this is that it implements a type of competitive atmosphere amongst friends to outdo the other persons high score or have a longer run tracked.

3. Press Kit

Having a press kit readily available is a proactive move to help expedite your marketing efforts farther down the line. Once you have an established microsite for you application you may get a couple of reviews, but to really market your newly developed app, you need to be able to provide quality material that other people can utilize. If people want to write about you, they may not always have the time to contact you to receive useful materials for them to use.

Materials that should be included in your press kit include high-quality icon of your app along with screenshots of the app in use. These will help expedite those bloggers or journalist that wish to write about your app to have official high quality visuals that can be used in their articles or blogs.

Another essential part of your press kit should be all of your relevant …

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1. A vision board makes your goals visible. That spiral notebook you scribble in is no match for images. For one thing, your vision board does not get stored away in a dresser drawer. For another, you don't have to flip through an image board to find a journal entry. Most important, for emotional impact a single decent photo blows away written descriptions.

2. A vision board keeps your goals in front of your eyes. In our world of information overload, remembering what you've decided to do on this earth is no simple matter. You wake up in the morning, start coffee, and turn on a TV morning show – "just for the weather." What you get is a Category 5 hurricane of headlines and advertising. It floods your mind with sound bytes and yet more "incredible video, just in!"

With all that's going on in the world, it's surprising you remember to let the dog out, let alone what your goals in life are.

But with a vision board, you see your goals first thing in the morning – and as often as you want throughout the day. Even better: if you create a web-based vision board, it's available wherever you go. You can visualize and focus on your goals at home, at work, even in an airport. Which is saying a lot.

3. A vision board allows you to choose your goals. If you don't set your goals, someone else will set them for you – your culture, your family, your employer. Or television commercials. Why do you eat at McDonald's? Um, the TV ads, and the giant M's, have a lot to do with it. But when you use a vision board to advertise your own goals to yourself, you'll pay less attention to french fries and more to your fitness program.

4. A vision board reminds you of what you're working for. Are you just trying to get a report to the boss on time? Punch your time card? Make one more sale? Or do you have a goal, some reason for all the work you do?

If you don't have a goal, you're just running from one task to the next. Ask any chicken with its head cut off: it gets old, and fast.

But with a vision board, you remember what you're working toward. The hard days – or let's face it, the tedious and boring parts of even the most exciting projects – become not chores but stepping stones along the path to your goal.

5. A vision board acts as a carrot-and-stick for you. Despite some of the airy words floating round some vision board sites, your fortune ain't gonna arrive on thought waves. Success in anything takes action. A vision board is the carrot that tempts you to work harder and smarter.
And yes, a vision board can be the stick, too. How? Even if you're the only soul to know about your vision board, it's still a commitment. It's there all the time – a training partner who always shows up. It's counting on you. Strange but true: you won't want to let your vision board down.

6. Your vision board keeps you in a positive mood. If you're a person who really wants to see the glass half-full, but often does not – turn to your vision board.

Keeping long-term goals in sight helps you feel far better moment to moment and day to day. Feeling better means you can network better, work harder, love more sincerely – and feel fine about taking time off too. Sure, all of that makes you more effective and successful. But it also just feels better to have long-term, concrete goals.

7. A vision board allows you to create a purpose in life. If you don't choose your purpose in life, one will be chosen for you. You really don't want to wake up in a nursing home and find you've lived your employer's purpose for your life. Or your culture's. Or even your mother's. (Maybe especially your mother's!)

Your vision board not only helps you to set a purpose. It lets you modify your purpose when that's necessary. For example after …

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A swim spa is ideal for swimming but did you know that it is an ultimate training machine? Here are the top 4 ways to train and condition in a swim spa.

1. RESISTANCE TRAINING

The best upper and lower body workouts include resistance training. But there are only so many hours in a day and only so much time to spend in the gym. A home swim spa can make all the difference if you want to achieve a well-rounded training program. Just hop in the water any time of the day to accomplish your weight training goals with water power.

Swim spas with a powerful current can give you the same results as working out with weights – a lower current equals less weight or crank up the speed for intense resistance. The benefit of training in water is that it supports muscles during exercise and diminishes joint stress. That means using water instead of weights will keep you at peak performance levels without risking injury or putting excess pressure on your joints. A win-win all around. Plus, if you’re healing from an injury, you can still workout in water (with your doctor’s approval) and stay conditioned while you heal. That’s what elite athletes do to stay game-ready as they recover.

2. CORE EXERCISES

Everyone wants a toned mid-section but tight abs take work. Hard core ab exercises can be achieved by working out against a swim spa current. Look for a swim spa where the current spans the full width of the pool. Then hold onto the side, ramp up the water power and do crunches or pikes against the current. Another option is to use a medicine ball or kickboard for added resistance against the power of the water. With these exercises, you will target your core and round out your exercise and strength training regimen.

3. RUNNING

The advantage of running in the water is that you fire up the same muscles you would use on land, but the weightless quality of water eliminates gravity-induced pounding on joints. The intensity of running in the water increases exponentially the faster you go. In other words, the harder you work, the greater the resistance, and the better the results! You will achieve the same cardio workout as you would on land with better outcomes. Looking for the different ways to run in the water.

4. SWIMMING

Every week there seems to be another fitness craze. But one exercise that never goes out of style is swimming. Whether you are a recreational swimmer, elite athlete, or triathlon competitor, you can swim your way to peak performance levels. There are so many great benefits you get from swimming. It is a low impact exercise yet it builds endurance, muscle strength, cardiovascular fitness, and can help reduce stress. Some studies have shown that it can help lower blood pressure, bad cholesterol, and control blood sugar levels. Swimming in a swim spa adds extra benefits. You can program a customized swimming experience to suit individual preferences, monitor your progress, and swim whenever you like in the comfort of your own home.

Water workouts add a powerful dimension to any exercise plan. With these four simple training techniques, you’ll crush your fitness goals.

Now think about how much easier it would be if you owned your own swim spa. A home fitness pool can be installed outside, inside, in a basement, on a deck, or many other locations to create the perfect home gym. Once it’s up and running, you can exercise for as long as you’d like whenever you want.

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Source by Deborah Cox

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Migraines are much more than having a bad headache, they can be extremely painful, and for some people they can be nearly unbearable. Most people who suffer migraines are prescribed drugs by their doctors to help them cope with the excruciating pain. It’s simple to just consume these drugs and then put up with the side effects and the ongoing expense, but there is another option for you to try.

Magnetic therapy products are cost effective and you can use them without having the side effects as a result. There is a large range of products that are specifically designed to give you the required relief you have been looking for. It is our intention to offer you 5 Ways to manage migraine headaches using Magnetic Therapy Products.

Number One – A Magnetic Headband

It is stated by Historians that Cleopatra placed a magnetic stone on her forehead to assist with pain and to maintain her youthful look. This principle is used in the Magnetic Headband. Magnetic Headbands have 2 magnetic pads positioned inside of the band. Each of these pads have five 800 Gauss magnets inside them. These pads can be arranged around the band to position them over the area of the head that is in most pain.

The headband can be worn all the day long. It can be worn in bed, but if you are a restless sleeper it might come off during the night. The best advantage in regard to the magnetic therapy headband is that the magnets can be moved directly over the most painful area giving you the best magnetic therapy results throughout the day or night.

Number Two – A Magnetic Necklace

Wearing a Magnetic Headband around everywhere is not always going to be practical, often you will want some treatment for your migraine while you are at your work place, or at the shops, or even if you are just out visiting a friend. The headband can be a little bit obvious, so you may want to wear something a little smaller and less obvious. In this situation you can wear a magnetic necklace instead. There are many fashionable magnetic therapy necklace designs to pick from.

Number Three – A Magnetic Pillow Magnetic pillows are great for painful areas. All the hard work is done while you are sleeping on it. One huge advantage of the Magnetic Pillow is that the therapy from the pillow will improve your blood flow, which means less inflation and less pain. A second advantage is that the pillow can be used for quite a few other purposes as well.

Many elderly people will use their magnetic pillow as a “mini travel mattress” while travelling in a car, bus, train or even a plane. When they go on trips, they take their pillow along with them to assist with pain in other areas. They can place it behind their back for lower back pain or behind their neck for neck pain. The pillow can be used to sit on, or positioned behind or around any painful area. The magnetic therapy pillow can also simply be used during the day when you are sitting in a kitchen chair, or in the lounge on a couch.

Number Four – Magnetic Therapy Magnets Magnets will assist with the cause of the pain; this is why static magnets should be placed as close to the point of the painful area as possible. Using magnets directly on the point of inflammation can often be the best way to treat painful issues such arthritis, swelling or a migraine. The advantage of using magnets directly without a device such as the magnetic headband is that you can often get more powerful magnets directly in contact with the area of inflammation or pain, and you can choose the magnet strength you want. Having no physical device around the magnet allows the magnet to be positioned directly on the skin area nearest the pain. You won’t get any closer that that!

Number Five – Magnetic Earrings Magnetic earrings produce magnetic energy, and that energy possesses polarity. The polarity then targets the painful areas in your neck and head region. This will increase the blood …

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Be it strength, coordination, confidence or an intense cardio workout, there’s nothing better than kickboxing. Over the years, this form of physical exercise has gained immense popularity and kickboxing classes these days focus on several things from cardio conditioning, self-defence to martial arts. But before you raise your fist for the fists time for combat, you need to train yourself by joining classes.

Need-to-know

This form of physical regime can be described in many ways but predominantly it’s a blend of karate and boxing. Though one can hurt their opponent using only hands and feet, it prohibits attaching the opponent in their groin, legs and hands.

Some of the things which you need to do are:

Set a goal: Before joining any class, you need to ascertain an end goal for yourself. Why do you want to join such training? Is it for overall conditioning or for enhancing your cardiovascular health? Are you interested in real world finding or do you want to participate in non-combative training? These are the questions which you need to answer yourself and decide which way you want to go. If learning combat skill is your sole motive, you might be better of scheduling a one-on-one session with an instructor.

Find the right class and instructor: Once you decide what kind of class you want to participate in, you need to find the right institute and instructor. Read the reviews and if possible attend a demo class before signing up. You also need to decide what kind of instructor you are comfortable with.

Be honest with your physical condition: If your fitness levels are not up to the mark, its best to consult a doctor before joining any kind of training. Kickboxing is a physically challenging and you might do more damage to your body if you are not used to it. You need, to be honest with yourself about the limit of your body.

Get geared up: When joining a fitness institute, it’s highly imperative to acquire the necessary gear. While some institutes will provide them to you, the others will ask you to purchase the gear. Make sure that you wear clothes that are neither too tight nor loose. But refrain from wearing those old baggy sweatshirts.

Start slowly: Don’t expect to start kicking and punching in your first training session. Like all martial arts, you have to medicate at first and then start slowly progressing things. After you are fully ready to take it up a notch, then you can start enhancing your combative skills.

Be it any physical training, it is highly important to remember that it’s just a practice session; not a tournament that you have to take extremely seriously. But dedication is crucial because if you are not, no matter how expert a trainer is, they can’t help you in any way.

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Source by Dylan Flint

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1. The number one way to get the cold or flu is through direct contact. If you know some one who is sick it is wise to avoid direct contact them such as touching or kissing them.

2. Cover you your coughs and sneezes with a tissue and then throw it in the trash immediately. If you don't have a tissue handy cough or sneeze into the inside of your elbow and whatever you do – do not sneeze or cough into your hands. The germs cling to your hands like a magnet.

3. Wash your hand often and regularly for at least 15 seconds with mild soap and water. Don't touch your mucous membranes such as your eyes, nose, and mouth after touching people or objects that many others have contact with. According to the CDC washing your hands if the best way to prevent sickness and spreading disease.

4. Avoid stress as much as possible because it wears our body down and negatively affects our immune system. When our immune system is weaken it opens up our body to be attacked by germs, viruses and disease. Try getting a massage to help lower your stress, listen to music, try meditation and deep breathing, yoga, or have yourself a good laugh with some friends. Laughter is a wonderful way to reduce stress.

5. Exercise regularly because this helps release endorphins into our body that naturally help our immune system stay strong and healthy.

6. Get plenty of sleep and rest. Sleep is also a major factor to having a strong and healthy immune system. According to experts 7-9 hours of sleep is required for the average person. To help you get enough sleep – try having a regular routine of going to bed and getting about the same time every day. Avoid caffeinated drinks, unhealthy snacks and spicy foods near bedtime in fact avoid unhealthy and processed at any time or meal. Stay off of electronic devices at least an hour before bed and that also means your smartphones or checking your e-mails. It will be there tomorrow.

7. Drink at least 8 glasses of water and fluids every day. you need to flush out the toxins in your body and water is great for cleansing your whole body. Organic fruit juices are a good choice to supply your body with extra vitamins and minerals. Try some peppermint water of peppermint tea. It works wonders on clearing congestion and helps you breathe. Try taking a little dab of peppermint essential oil and put it on your temples of under your nose.

8. Make sure you are eating a healthy balanced diet free from processed foods, sugary, fatty, high-calorie, or junk food. Eat plenty of lean protein and organic or local harvest fruits and vegetables to make sure you are getting the proper nutrition for a healthy and strong immune system. Make sure you are eating plenty of citrus fruits that are high in vitamin C.

Try so homemade bone broth. It is loaded with so many essential vitamins and minerals – it is one of the healthiest foods you can consume.

Eat fish that is high in Omega-3 and plenty of leafy greens. Garlic and onions are known to fight off bacteria and viruses that can help prevent the common cold and flu. They also make many foods taste wonderfully delicious – so add all the garlic and onions you can ..

Studies have shown that eating real organic or homemade yogurt with live probiotics can reduce your susceptibility to colds by 25 percent. The beneficial bacteria can help the immune system fight off disease.

9. Make sure you get plenty of antioxidants, vitamins and minerals. Taking a supplements of Vitamin A, Vitamin C, Vitamin E can be very helpful and let's not forget about that mighty mineral zinc, It is so important in keeping the cold and flu at bay because it is so good at fighting infections. If you do get sick it can shorten the duration of your illness and because It helps destroy the virus at the back of the throat, therefore you recovery time is greatly shorten.

With these 9 plus tips you …

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Mandalas are geometric patterns starting from a central dot, working outward in repetitive patterns, often integrating symbols and vibrant colour. A circle within a circle is a universal pattern full of symbolic meaning. It is simple yet contains an element of the eternal. Mandalas remind us of our relation to the infinite world both beyond and within our bodies and minds.

There are numerous ways to teach kids and teens about the beauty, complexity, universal nature and healing powers of mandalas. Three of which will be discussed here along with specific examples and applications.

Explore Mandalas in Nature

Mandalas are all around us. One simply has to walk through a garden to find beautiful flowers in bloom and appreciate their circular, repetitive patterns. Increasing awareness of the many manifestations of mandalas in nature can begin by examining an atom. Each cell is a mandala. On a grander scale the universe with the rotation of the planets around the sun or the shape of the galaxies and other cosmic manifestations demonstrate mandalas as a fundamental form. Mandalas are present in almost all scientific studies from geology and biology to physics and chemistry. Becoming aware of their ever present nature allows individuals to find mandalas in previously unrecognized locations.

Examine the Universal Cultural Use of Mandalas

Mandalas are found throughout the world. From Tibetan monks who create sand mandalas as a form of devotion, to Navajo sand painting used during complex healing ceremonies, mandalas are present in nearly every culture and religion. Showing kids and teens the universal nature of this art form helps to build connections and cultural understanding. Two easy ways to teach the use of mandalas by different groups include:

  1. Research Project: Providing a list of cultures/religions (Buddhist, Hindu, Christian, Celtic, MesoAmerican, Aboriginal, etc), allow children to search for the use of mandalas by that culture/religion. This is highly effective in partners or small groups where each group is assigned one culture and then asked to present their findings to the class.
  2. Matching Game: Using photos of various mandalas and a world map, match the mandala with its geographic location, include a discussion on the similarities and differences.

Create Personal Mandalas

Once kids and teens have a basic understanding of mandalas, creating their own mandala allows for ownership and integration of the principles being taught.

Personal Mandalas: Often personal mandalas are used as a form of meditation or colour therapy and assist in calming the mind and nourishing the soul. Producing specific, multicoloured mandalas is a creative and individual process. Any variety of medium can be used including sand, shells, tiles, string, chalk, collage, crayons, paints, glass, fabric, etc. However, it is important to maintain the shape and repetitive geometric patterns classic to mandalas.

Group Mandalas: Similarly group mandalas offer many personal rewards but also incorporate cooperation and teamwork. These are wonderful expressions to celebrate workshops, events or special celebrations. Connections are strengthened and the use of symbolism explored as a group works together to create a representation of their time together.

Mandalas are powerful. Their presence throughout nature and use by many cultures demonstrate their connection with humanity and the universe. Teaching kids and teens about mandalas helps them to more fully understand the world and themselves.

Visit Mandalas Universal Across Cultures for visuals and explanations of the use of mandalas by a variety of cultural and religious groups.

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Source by Donna K Freeman

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1. Participate in Local Parades and Festivals

The key to increasing your business’s visibility is to make sure that anyone and everyone knows about your business. Make it a point to start participating in local parades and other types of city festivals.

Beyond getting publicity and visibility for your gym, the actual creation of a gym-specific parade float can be a fun team-building event for your current members. Once you have found a member that will let you use their heavy-duty truck and flatbed trailer, here are a couple examples of possible parade floats:

  • Attach a BowFlex or similar workout item to the trailer and have a member do a workout throughout the course of the parade.
  • Use a loud-speaker system and, at certain intervals, stop the truck and have your members perform a quick aerobic workout so that parade watchers can see the types of fun workouts you gym offers.
  • If you are a CrossFit affiliate, create a parade-specific WOD for your members to perform that includes jumping on to the trailer, flipping tires, and doing eye-catching kettlebell swings.

2. Hold “No Experience Necessary” Weekend Events in Public Parks

Many people are intimidated by gyms and working out. In order to get people to try working out, you should hold free, open to the public, weekend events in public areas. The workouts you offer don’t need to be very intense. A simple, but sweat-inducing bootcamp will do the trick.

Remember, you are not trying to scare these people away from the gym. On the contrary, your goal is to make them enjoy themselves so much that they choose to become paying members are your gym. It’s all about increasing your gym’s public visibility.

3. Sponsor a Local Sports Team

Another great way to increase your gym’s membership is to sponsor a local sports team. There are two main advantages to this type of marketing effort. The first is that you will get your logo screen-printed on the uniform of the entire team. Athletes, especially bar-league teams, tend to wear their uniforms outside of games, so your logo will get a lot of eye-traffic.

The second benefit of sponsoring a sports team is that your gym name and logo will be placed on all marketing materials for the team, as well as on the “Sponsor’s Board” at all of the team’s games. People who didn’t previously know about your business will now know that your gym is an avid supporter of the local sports team.

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Source by Patrick M Jones

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