Saturday, January 20, 2007
New Website to Checkout
www.meridium-xn-antioxidant.com is a new website worth checking out. Find out more abou the powerful health properties of Meridium XN.
Wellness Money Making Opportunity
A new multilevel marketing (MLM) company is in prelaunch for a new product Meridium XN which is will sell through MLM. If you ever wanted to get into a MLM on the ground floor here is your chance. Bionovix will soon be launching a national advertising campaign and you have a chance right now to start in the MLM in the beginning. The last MLM by this group exceeded 2.7 billion in sales and this product is expected to do even better. You will never get another chance to join before launch.
Go to Bionovix Distributor for details and to sign up
Go to Bionovix Distributor for details and to sign up
Friday, January 19, 2007
Build Strong Ripped Abs With Core Fitness Training
Core stability training works the muscles of the trunk, including the abs and back, as well as the hip musculature. Your core is the origin of movement and must be stable and strong to protect your spine and internal structures from injury while also giving you the ability to enhance performance. You can improve posture, balance, and create a solid foundation for increased strength and power.
Use a draw-in technique when performing these exercises. This means to draw in your navel toward you spine and hold tight, while maintaining a rhythmic breathing pattern. Use these exercises to supplement to your program. They are most effective in helping you reach your fitness and weight loss goals when combined with a complete body weight training and cardiovascular program and a healthy diet. At liveleantoday.com, our personal trainers will incorporate these exercises into a complete health and fitness program to help you reach your goals.
Level 1 exercises (beginners)
Quadruped
Begin on your hands and knees with your abdomen drawn in and tightened and your head in alignment with your torso (do not look up or let your head drop). Keeping your head and neck aligned, slowly raise one arm, thumb up straight in front of you, and the opposite leg, straight out with your toe pointed until your arm, torso and leg form a straight line. Hold for 1-2 seconds and then return to the original position. Repeat with alternate arm and leg.
Floor Prone Cobra
Lay face down on the floor with your arms at your sides, palms up. Draw your abdominals inward and tighten. Keeping your chin tucked, and without using your arms for support, raise your chest off of the ground. Hold and slowly return to the starting position. Repeat as directed.
2 Leg Floor Bridge
Position yourself stomach down on the floor with your toes pointed behind you, your elbows at your sides and your fists clenched under your shoulders. Draw your abdominals inward and tighten in one movement, lift yourself up and backwards so that your body is supported on your forearms and your toes. Your elbows should be directly beneath your shoulders. Keep your back flat and your head in alignment (do not look up or let your head drop). Hold as directed and then slowly lower yourself back to the starting position. Repeat as directed.
Level 2 exercises (novice/advanced)
Ball Bridge
Begin seated on a stability ball with your feet flat on the floor in front of you, shoulder width apart, toes pointed forward. Walk yourself forward, letting the ball roll up your back until the ball is positioned between your shoulder blades and your buttocks are a few inches off of the floor. Drawing your abdominals inward and tightening, raise your hips until your knees, torso, shoulders and neck form a line that is parallel to the floor. Hold for a moment and then slowly lower to the starting position. Repeat as directed.
Ball Cobra
Kneeling in front of a stability ball, position yourself so that the ball is under your abdomen; your arms are straight in front of you, perpendicular to the floor, palms flat on the floor; and your legs are straight out behind you, ankles flexed and toes on the ground. Keeping your legs straight, bring your arms up next to your sides, palms up, and then raise your chest so that your legs and torso form a straight line. Hold for one to two seconds and then lower your chest and return to the starting position, palms flat on the floor.
Ball Pushup
Standing with a stability ball in front of you, bend at the waist and place both hands on the ball, shoulder width apart, thumbs pointed forward and fingers open for optimal stability and arms straight. Draw your abdominals inward and tighten. Step backwards with both feet until you are in a push up position. (Note: your hips, shoulders, neck and head should form a straight line and remain inline throughout the exercise.) Bend your elbows to slowly lower body towards the ball, going only as far as you can stay stable. Push yourself back up to the starting position by extending your elbows and contracting your chest.
Abdominal Bridge with Leg Lift
Position yourself stomach down on the floor with your toes pointed behind you, your elbows at your sides and your fists clenched under your shoulders. Draw your abdominals inward and tighten. In one movement, lift yourself up and backwards so that your body is supported on your forearms and your toes. Your elbows should be directly beneath your shoulders Keep your back flat and your head in alignment (do not look up or let your head drop). Keeping all parts of your body in the same position, lift one leg off the ground no more than 6 inches keeping your leg straight. Hold as directed and then slowly lower yourself back to the starting position. Repeat this exercise, lifting the alternate leg.
Ball Shoulder Combo
Lay face down with a stability ball under your abdomen. Keep your feet pointed down, legs completely straight, and abs squeezed in. Your arms arm extended to the floor and your palms flat. Slowly extend your arms straight out in front of you to a superman position, continuously bring your arms back to 90 degrees so your body forms a T, then extend your arms fully behind you in one motion. This movement will simulate a breast stroke in swimming.
Pushups with Rotation
Kneel on the floor and place your hands on the floor in front of you, with your right thumb and index finger almost touching your left thumb and index finger to form a triangle. Draw your abdominals inward and tighten Move into a push up position, with body supported on your hands and toes, and your torso parallel to the ground so that your hips and shoulders are on an even plane. Keeping your torso parallel to the ground, slowly bend your elbows lowering your body to the ground, and then raise your body back to the starting push up position. Keeping your right arm on the ground, rotate your body at your left shoulder, reaching your left hand toward the ceiling. Continue the rotation as far as you are capable while maintaining balance. Reverse the motion to return your hand to its starting position and repeat the exercise raising your right hand. Repeat the exercise alternating sides as directed.
Bryan Ashbaugh, MS Exercise and Sports Science is CEO of LIVE, llc of www.liveleantoday.com
Visit Live Lean Today for more information on weight loss, core fitness programs, optimal diets, and online personal trainer & dietician services.
Article Source: BlueArticles.com
Use a draw-in technique when performing these exercises. This means to draw in your navel toward you spine and hold tight, while maintaining a rhythmic breathing pattern. Use these exercises to supplement to your program. They are most effective in helping you reach your fitness and weight loss goals when combined with a complete body weight training and cardiovascular program and a healthy diet. At liveleantoday.com, our personal trainers will incorporate these exercises into a complete health and fitness program to help you reach your goals.
Level 1 exercises (beginners)
Quadruped
Begin on your hands and knees with your abdomen drawn in and tightened and your head in alignment with your torso (do not look up or let your head drop). Keeping your head and neck aligned, slowly raise one arm, thumb up straight in front of you, and the opposite leg, straight out with your toe pointed until your arm, torso and leg form a straight line. Hold for 1-2 seconds and then return to the original position. Repeat with alternate arm and leg.
Floor Prone Cobra
Lay face down on the floor with your arms at your sides, palms up. Draw your abdominals inward and tighten. Keeping your chin tucked, and without using your arms for support, raise your chest off of the ground. Hold and slowly return to the starting position. Repeat as directed.
2 Leg Floor Bridge
Position yourself stomach down on the floor with your toes pointed behind you, your elbows at your sides and your fists clenched under your shoulders. Draw your abdominals inward and tighten in one movement, lift yourself up and backwards so that your body is supported on your forearms and your toes. Your elbows should be directly beneath your shoulders. Keep your back flat and your head in alignment (do not look up or let your head drop). Hold as directed and then slowly lower yourself back to the starting position. Repeat as directed.
Level 2 exercises (novice/advanced)
Ball Bridge
Begin seated on a stability ball with your feet flat on the floor in front of you, shoulder width apart, toes pointed forward. Walk yourself forward, letting the ball roll up your back until the ball is positioned between your shoulder blades and your buttocks are a few inches off of the floor. Drawing your abdominals inward and tightening, raise your hips until your knees, torso, shoulders and neck form a line that is parallel to the floor. Hold for a moment and then slowly lower to the starting position. Repeat as directed.
Ball Cobra
Kneeling in front of a stability ball, position yourself so that the ball is under your abdomen; your arms are straight in front of you, perpendicular to the floor, palms flat on the floor; and your legs are straight out behind you, ankles flexed and toes on the ground. Keeping your legs straight, bring your arms up next to your sides, palms up, and then raise your chest so that your legs and torso form a straight line. Hold for one to two seconds and then lower your chest and return to the starting position, palms flat on the floor.
Ball Pushup
Standing with a stability ball in front of you, bend at the waist and place both hands on the ball, shoulder width apart, thumbs pointed forward and fingers open for optimal stability and arms straight. Draw your abdominals inward and tighten. Step backwards with both feet until you are in a push up position. (Note: your hips, shoulders, neck and head should form a straight line and remain inline throughout the exercise.) Bend your elbows to slowly lower body towards the ball, going only as far as you can stay stable. Push yourself back up to the starting position by extending your elbows and contracting your chest.
Abdominal Bridge with Leg Lift
Position yourself stomach down on the floor with your toes pointed behind you, your elbows at your sides and your fists clenched under your shoulders. Draw your abdominals inward and tighten. In one movement, lift yourself up and backwards so that your body is supported on your forearms and your toes. Your elbows should be directly beneath your shoulders Keep your back flat and your head in alignment (do not look up or let your head drop). Keeping all parts of your body in the same position, lift one leg off the ground no more than 6 inches keeping your leg straight. Hold as directed and then slowly lower yourself back to the starting position. Repeat this exercise, lifting the alternate leg.
Ball Shoulder Combo
Lay face down with a stability ball under your abdomen. Keep your feet pointed down, legs completely straight, and abs squeezed in. Your arms arm extended to the floor and your palms flat. Slowly extend your arms straight out in front of you to a superman position, continuously bring your arms back to 90 degrees so your body forms a T, then extend your arms fully behind you in one motion. This movement will simulate a breast stroke in swimming.
Pushups with Rotation
Kneel on the floor and place your hands on the floor in front of you, with your right thumb and index finger almost touching your left thumb and index finger to form a triangle. Draw your abdominals inward and tighten Move into a push up position, with body supported on your hands and toes, and your torso parallel to the ground so that your hips and shoulders are on an even plane. Keeping your torso parallel to the ground, slowly bend your elbows lowering your body to the ground, and then raise your body back to the starting push up position. Keeping your right arm on the ground, rotate your body at your left shoulder, reaching your left hand toward the ceiling. Continue the rotation as far as you are capable while maintaining balance. Reverse the motion to return your hand to its starting position and repeat the exercise raising your right hand. Repeat the exercise alternating sides as directed.
Bryan Ashbaugh, MS Exercise and Sports Science is CEO of LIVE, llc of www.liveleantoday.com
Visit Live Lean Today for more information on weight loss, core fitness programs, optimal diets, and online personal trainer & dietician services.
Article Source: BlueArticles.com
Wednesday, January 17, 2007
New Year Fitness and Supplement Product Discount
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Exercise of the Week, Ball Push Up
Taking Your Workout On The Road
I know there are many of you out there who have been in the same position I find myself frequently. You have just had 3 great weeks of creating a routine in your workout program and are feeling and seeing results, and now you have to leave town for a week long conference. This leaves you feeling like you have interrupted your flow, and are a little frustrated with feeling like you will have lost a step when you return. What should you do? How can you keep the momentum going?
In my career I have had the opportunity to travel frequently for work, and have worked with many clients who spend much of their time on the road. Some clients are traveling as much as 12-15 days a month. We often have the conversation about the hurdles they face in trying to maintain consistency in their workout programs while traveling. Long days are spent in meetings or at trade shows, followed by dinner with colleagues or clients that fill your day until bedtime and then you start over again. Does any of this sound familiar?
So the most frequently asked questions are, “What can I do that is going to be effective?” and “How can my workout program be managed in my busy schedule while on the road?” Well, there are always solutions. One solution is to make you a priority and schedule your workouts into your travel itinerary. You may not have the hour that you’re used to at home, but if you can manage 20-30 minutes, you’ll find yourself feeling good about maintaining your consistency.
Try bringing some resistance tubing with you on your trip and workout in your room. It fits easily into a suitcase and can offer a lot of variety to your workout program. Instead of doing a series of sets with rest, try doing a circuit. This will allow you to manage your workout time and maintain your volume. You can try body weight exercises such as pushups, abdominal bridges, prisoner squats and lunges. With your tubing you can do a series of movements such as shoulder press, bicep curl, row and cable twist. Do 8-10 exercises and run through the series twice at about 30-60 seconds per exercise, moving from one directly into the next with little to no rest between your sets. Don’t forget to do a warm up and cool down with some flexibility exercises and stretches before and after as well. Alternate these resistance workouts with your cardio workout days and you should have a plan that will allow you to complete a quality workout in 30 minutes or less. I have found that even the busiest of traveling business men and women are able to manage a 30 minute workout program while away from home.
Just because you are going to be traveling, it doesn’t mean you have to lose your consistency. Make it a priority to schedule your workouts, and execute them. You might even find yourself more alert and effective in those afternoon meetings.
Bryan Ashbaugh has a Masters in Exercise and Sports Science and is Co-Founder and CEO of www.liveleantoday.com. He has authored many fitness and nutrition articles. He has been in professional fitness for 8 years. If you want more information on other topics and a fitness and nutrition plan for you go to www.liveleantoday.com.
Article Source: BlueArticles.com
In my career I have had the opportunity to travel frequently for work, and have worked with many clients who spend much of their time on the road. Some clients are traveling as much as 12-15 days a month. We often have the conversation about the hurdles they face in trying to maintain consistency in their workout programs while traveling. Long days are spent in meetings or at trade shows, followed by dinner with colleagues or clients that fill your day until bedtime and then you start over again. Does any of this sound familiar?
So the most frequently asked questions are, “What can I do that is going to be effective?” and “How can my workout program be managed in my busy schedule while on the road?” Well, there are always solutions. One solution is to make you a priority and schedule your workouts into your travel itinerary. You may not have the hour that you’re used to at home, but if you can manage 20-30 minutes, you’ll find yourself feeling good about maintaining your consistency.
Try bringing some resistance tubing with you on your trip and workout in your room. It fits easily into a suitcase and can offer a lot of variety to your workout program. Instead of doing a series of sets with rest, try doing a circuit. This will allow you to manage your workout time and maintain your volume. You can try body weight exercises such as pushups, abdominal bridges, prisoner squats and lunges. With your tubing you can do a series of movements such as shoulder press, bicep curl, row and cable twist. Do 8-10 exercises and run through the series twice at about 30-60 seconds per exercise, moving from one directly into the next with little to no rest between your sets. Don’t forget to do a warm up and cool down with some flexibility exercises and stretches before and after as well. Alternate these resistance workouts with your cardio workout days and you should have a plan that will allow you to complete a quality workout in 30 minutes or less. I have found that even the busiest of traveling business men and women are able to manage a 30 minute workout program while away from home.
Just because you are going to be traveling, it doesn’t mean you have to lose your consistency. Make it a priority to schedule your workouts, and execute them. You might even find yourself more alert and effective in those afternoon meetings.
Bryan Ashbaugh has a Masters in Exercise and Sports Science and is Co-Founder and CEO of www.liveleantoday.com. He has authored many fitness and nutrition articles. He has been in professional fitness for 8 years. If you want more information on other topics and a fitness and nutrition plan for you go to www.liveleantoday.com.
Article Source: BlueArticles.com
Tuesday, January 16, 2007
Top 10 Tips for Running Your Best Marathon
Marathons are becoming more and more popular these days. Marathons in large cities around the United States have started lotteries to pick the participants because of overwhelming registrations. At Liveleantoday.com, we wanted to support people with their marathon training programs. If you are going to make the commitment to train for a marathon lets make the effort count.
1. Proper Running Shoes: The most important decision you can make is proper running shoes for the biomechanics (way your foot moves) of your feet. The number one cause of injuries while training is improper shoes. There are three types of running shoes: stability, cushion, and motion control. Stability shoes are designed for those that have neutral to slight pronation (rolling your foot inward) during running. Cushion shoes are designed for people with high arches, and motion control shoes are designed for people that over pronate or roll their feet too far inward. Find a running shoe store that can test your biomechanics and recommend proper shoes for you.
2. Eat carbs: We don't need to over eat carbs, just make them 60% of your daily diet. Carbs don't make you fat, they are actually your major source of energy. Often people running marathons for weight loss don't eat enough total calories for the amount of exercise they are doing. This puts them into an exercise starvation mode that shuts their bodies' fat burning properties off and people actually store more fat. If you are not losing weight with your marathon there is a good chance you are not eating enough. Use a heart rate monitor to measure your calories you are burning and add every calorie burned over 500 back into your diet.
3. Get electrolytes: Drinking water is good enough. Electrolytes we eat and drink absorb water to keep us hydrated. Especially running in heat people sweat out tons of electrolytes and without replenishing them stay dehydrated even if they drink water. Electrolytes are found in salty food, sports drinks, and many of the running gels you can purchase.
4. Interval Training: Most marathon training programs only put interval training into the advanced programs. Interval training is actually great for people at every level. Interval training is workouts where you repeat short durations of high intensity followed by short durations of low intensity running. Interval training is the most efficient way to increase your speed and your body's ability to produce more energy. With proper heart rate training any person can do optimal interval training.
5. One Long Day: You actually only need to do one long run a week. If you can do it once you can do it for your race. Most people do too many long runs each week, which puts too much extra toll on your body. This extra toll causes so many of the marathon training related injuries. Most injuries occur from people doing too many miles, not running to fast.
6. Plenty of Sleep: Your body needs the rest from all of your training. The best way to have a poor race is not to give your body adequate amounts of sleep. Getting rest the week before your race isn't good enough. To be in peak shape for your marathon you need to get a good nights sleep for the entire training program. One night of bad sleep isn't going to do anything though consistent lack of sleep will greatly damper your results.
7. Train with a Heart Rate Monitor: The best way to train at the correct pace for you is using a heart rate monitor. Training each week at different heart rate zones optimizes your speed and your body's ability to produce energy. Liveleantoday.com, an online personal trainer and dietician website, customizes your heart rate zones for optimal marathon race results. Secondly, noticing changes in your heart rate from day to day can tell you if you are overtraining, not getting enough sleep, or you are dehydrated.
8. Training Partner: To run your best marathon it is good to get a training partner. A person that will help you be accountable to your training program and get out of bed on some of those tough days. If you are unable to find a training partner on a regular basis, find a person you can do interval training workouts with to push you and challenge you to become faster.
9. Rest: You want to be in peak shape for your marathon race day. A good taper for a month before you race is ideal. A taper is a slow decrease in the mileage each week allowing your body to recover. You are not going to make any training improvements that will matter for your race, so give your body the rest and run the fastest race for you.
10. Start Slow: We all want to start fast and look good at the start of the race. Most people take off too fast and burn a high percentage of their stored energy in the first mile. Taking off to fast will drastically slow down your pace for the whole marathon. To run a fast time start even slower than you think and gradually pick up your pace until you get to a good pace for you. Starting slower will give you energy to go at a fast pace for the entire race and even go faster at the end. The greatest way to run a poor time is to be slowing down the whole second half of the marathon.
About The Author:
Bryan Ashbaugh, MS Exercise and Sports Science is CEO of LIVE, llc of www.liveleantoday.com - visit the website for more information on weight loss, core fitness programs, optimal diets, and online personal trainer and dietician services.
Article Source: A1-ArticleDirectory.com
1. Proper Running Shoes: The most important decision you can make is proper running shoes for the biomechanics (way your foot moves) of your feet. The number one cause of injuries while training is improper shoes. There are three types of running shoes: stability, cushion, and motion control. Stability shoes are designed for those that have neutral to slight pronation (rolling your foot inward) during running. Cushion shoes are designed for people with high arches, and motion control shoes are designed for people that over pronate or roll their feet too far inward. Find a running shoe store that can test your biomechanics and recommend proper shoes for you.
2. Eat carbs: We don't need to over eat carbs, just make them 60% of your daily diet. Carbs don't make you fat, they are actually your major source of energy. Often people running marathons for weight loss don't eat enough total calories for the amount of exercise they are doing. This puts them into an exercise starvation mode that shuts their bodies' fat burning properties off and people actually store more fat. If you are not losing weight with your marathon there is a good chance you are not eating enough. Use a heart rate monitor to measure your calories you are burning and add every calorie burned over 500 back into your diet.
3. Get electrolytes: Drinking water is good enough. Electrolytes we eat and drink absorb water to keep us hydrated. Especially running in heat people sweat out tons of electrolytes and without replenishing them stay dehydrated even if they drink water. Electrolytes are found in salty food, sports drinks, and many of the running gels you can purchase.
4. Interval Training: Most marathon training programs only put interval training into the advanced programs. Interval training is actually great for people at every level. Interval training is workouts where you repeat short durations of high intensity followed by short durations of low intensity running. Interval training is the most efficient way to increase your speed and your body's ability to produce more energy. With proper heart rate training any person can do optimal interval training.
5. One Long Day: You actually only need to do one long run a week. If you can do it once you can do it for your race. Most people do too many long runs each week, which puts too much extra toll on your body. This extra toll causes so many of the marathon training related injuries. Most injuries occur from people doing too many miles, not running to fast.
6. Plenty of Sleep: Your body needs the rest from all of your training. The best way to have a poor race is not to give your body adequate amounts of sleep. Getting rest the week before your race isn't good enough. To be in peak shape for your marathon you need to get a good nights sleep for the entire training program. One night of bad sleep isn't going to do anything though consistent lack of sleep will greatly damper your results.
7. Train with a Heart Rate Monitor: The best way to train at the correct pace for you is using a heart rate monitor. Training each week at different heart rate zones optimizes your speed and your body's ability to produce energy. Liveleantoday.com, an online personal trainer and dietician website, customizes your heart rate zones for optimal marathon race results. Secondly, noticing changes in your heart rate from day to day can tell you if you are overtraining, not getting enough sleep, or you are dehydrated.
8. Training Partner: To run your best marathon it is good to get a training partner. A person that will help you be accountable to your training program and get out of bed on some of those tough days. If you are unable to find a training partner on a regular basis, find a person you can do interval training workouts with to push you and challenge you to become faster.
9. Rest: You want to be in peak shape for your marathon race day. A good taper for a month before you race is ideal. A taper is a slow decrease in the mileage each week allowing your body to recover. You are not going to make any training improvements that will matter for your race, so give your body the rest and run the fastest race for you.
10. Start Slow: We all want to start fast and look good at the start of the race. Most people take off too fast and burn a high percentage of their stored energy in the first mile. Taking off to fast will drastically slow down your pace for the whole marathon. To run a fast time start even slower than you think and gradually pick up your pace until you get to a good pace for you. Starting slower will give you energy to go at a fast pace for the entire race and even go faster at the end. The greatest way to run a poor time is to be slowing down the whole second half of the marathon.
About The Author:
Bryan Ashbaugh, MS Exercise and Sports Science is CEO of LIVE, llc of www.liveleantoday.com - visit the website for more information on weight loss, core fitness programs, optimal diets, and online personal trainer and dietician services.
Article Source: A1-ArticleDirectory.com
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