4 Steps to Fitness Motivation

A lack of fitness motivation is often our greatest problem with getting fit - if being in shape was easy or could be bought at the local store nothing could stop us from looking fantastic.
The trouble is that shaping up takes some time and effort - at the very least a few minutes here and there to move your body.

• You have to take the time to do it
• You have to remember to do it.
• You have to make enough of an effort to engage your strength, stamina and/or flexibility in order to make a difference.
• You may even have to lose some weight so you can even see you are in better physical condition - in itself no easy feat.

So, how do you get the motivation that makes the difference between those who shape up and those who stay miserably the same while wishing things could be different?

First of all you have to know why you want to change. And those reasons have to be firmly fixed in your mind - enough to counter any resistance you have to doing what you know is good for you.
It doesn't matter what exercise you engage in, whether you've recently bought a treadmill for your basement, you're just trying to keep up a simple abs program like my free course (see below) or you are starting a new exercise program at the gym. Getting fit and shaping up will only last as long as your enthusiasm.
If you don't work on your fitness motivation as well as your body, your shiny new workout program or equipment is destined to fall into disuse.
I once heard that boosting motivation is like showering - it's best if you do it every day. And I think you'd agree that motivation for working out is something that tends to dwindle over time if you do nothing about it.
So, what should you do?

1. Think about your reasons for shaping up (and write them down if you have a whole lot - most of us have more than one). Why do you want to get in shape? What exactly do you want to achieve? Who are you doing it for? Is there a particular event you can keep in mind to help you achieve success?
2. Be sure and remind yourself of all the reasons why you want to shape up every morning just as you get up.
3. Make it a goal for the day to do something about your shape (and remember that may be resting if it is a rest day in your schedule) and each day you succeed give yourself a star on the calendar - so that you have a visual reminder of your success
4. Do whatever fitness activities you plan as soon as possible in your day so that life doesn't have a chance to get in the way.

If you forget to attend to your motivation every day, you're likely to be one of those who fall by the wayside every year. So keep focused with these 4 steps and you've got a great foundation to keep up your fitness goals forever.

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What is Reflexology?

Reflexology is an ancient and natural healing process that dates back at least 5,000 years to Egyptian and Oriental cultures. Some call it a kin to Acupuncture because specific points and target areas guide practitioners of both techniques. However, Acupuncture incorporates the use of fine needles applied to the entire body, whereas Reflexology does not use needles and concentrates on the feet. Reflexology can also be performed on the hands and ears.

The science of Reflexology considers the feet to be mini-maps of the human body, with each organ, gland, and part of the body linked to a corresponding reflex area or point in the foot. By targeting a certain area or point, Reflexology speeds relief to the corresponding part of the body.

A Reflexologist can work on different parts of the feet to facilitate healing for individual conditions, however, it is desirable to work on all areas to put the entire body into balance. Some examples of how Reflexology assists in healing, or simply alleviating specific pain or discomfort, are as follows:

Condition: Menstrual cramps Area(s) of the foot a Reflexologist would concentrate on: Ankle Top of the Foot Inner Heel

Corresponding area in the body to these points in the foot: Reproductive Organs

Condition: Back, Shoulder & Neck Tension

Area(s) of the foot a Reflexologist would concentrate on: Inside Edge of Foot

Corresponding area in the body to these points in the foot: Spine

Condition: Digestive Problems Area(s) of the foot a Reflexologist would concentrate on: Center of Arch

Corresponding area in the body to these points in the foot: Large and Small Intestines By helping the body self-regulate and balance itself, Reflexology has a unique capacity to relieve stress buildup. Beyond the specific results that have been reported-relief from migraines, constipation, colds/flu symptoms, back/neck pain, digestive problems-Reflexology creates an overall calm that seems to envelop the body, allowing the body and mind to decompress and release energy flow. As a result, the body experiences greater stamina and energy, enhanced productivity and creativity, and emotional equilibrium. Clients with chronic problems such as allergies, chemical dependencies, and weight management issues also report significant improvement.

Is Reflexology a medical treatment? No. Reflexology is not a medical treatment, nor is it a foot massage. Rather, Reflexology is a distinct system of natural healing. It is both a science that requires study, sound technique and practiced skills, and an art that must be approached with dedication and patience.

Does Reflexology hurt? It is rare that a client reports pain during a Reflexology session. Twenty-six bones, 56 ligaments, 38 muscles, and 7,000 nerves make up each foot, therefore there is a lot of territory stimulated during a session. The sensations experienced during a Reflexology session are felt in the feet, not in the corresponding organs, glands or body parts. However, it is common for a client to feel sore in various parts of his/her body 1-2 days after a session. The reason for the soreness is because toxins are released from the feet during a session and often it takes the body's own elimination system some time to flush them from the body. An open dialogue between client and therapist is encouraged so that the client gets the most out of his/her session.

Who uses Reflexology today? Reflexology is easy to learn and yet so powerful. It has grown so popular in recent years that surgeons and other medical doctors, chiropractors, podiatrists, dentist, nurses, midwives, physical therapists, occupational therapists and massage therapists use it as a complimentary modality. To illustrate how it can be used in conjunction with medical practices, imagine the following scenario: A pregnant woman has gone into labor. Although some of the pain she experiences can be treated with modern pharmaceuticals, she still suffers from pain and discomfort in her lower back and neck. In order to help relieve her neck/back pain, Reflexology is performed on her feet, specifically to the inside edges-a very non-invasive treatment to an internal problem. There are no needles and nothing needs to be exposed other than her feet. In just on hour, she feels a renewed sense of calm and her neck/back pain has subsided, allowing her to focus on the miracle of childbirth! In addition, many interested lay people choose to learn Reflexology to help reduce stress in their everyday lives, or in the lives of friends and family members.

Is Reflexology safe? Reflexology safe to practice on persons of all ages, including children and seniors, and regular sessions have been known to assist in various chronic conditions such as diabetes, cancer, addictions, terminally ill, and obesity.



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Plyometric Training - What Is It All About?

Plyometric training is a form of intensive exercise involving muscle stretching and contraction. Plyometric training exercises utilize controlled high-impact and powerful movements. These usually include jumping and hopping using objects as obstacles. It evolves from a training methodology created in the Soviet Union in the 1960s and 1970s. It was done originally through shock training that became popular because of the dominance of the Eastern European athletes in the world of sports. Today, plyometric training is adopted by major sports events such as basketball, martial arts, volleyball and other mainstream sports competition.

Benefits of Plyometric Training

Plyometric exercises equate the movements used in such sports as volleyball, tennis, skiing, basketball, football, and boxing. It is responsible in the physical conditioning among the professional athletes. In following appropriate plyometric workout, adolescents and children can also largely benefit from these exercises. Plyometric jump training develops the muscle that is primarily responsible in improving vertical jumping. Plyometric training also trains the central nervous system in handling explosive movements involved in performing high jump. The increase in mobility is due primarily to the development of the reactive strength achieved through plyometric exercises. The strength gained by this exercise also ensures the maximum result in vertical leap.

Common Plyometric Exercises Beneficial in Attaining Effective Results

Plyometric training provides exercises to benefit the upper and lower body through established plyometric drills:

The Medicine Ball - The objective of this exercise is to increase upper body strength. This is performed by lying with the back on the ground. An assistant will drop the so-called "medicine ball" towards the chest, and using the pre-stretched muscle throws the ball back. It is a high-intensity exercise, which should be performed only after the required basic conditioning.

Press Ups and Hand Clap - This exercise is performed by bringing both hands up from push-up position and clapping them in the air. The pre-stretching happens when the hands are brought back to the ground while the chest does sinking motion supported by upward action.

Bounding and Hurdling - This plyometric training is running with oversized strides and spending extra time in the air. The one-leg bounding is done to increase the intensity. This is best performed using the stairs steps and rises.

Drop Jumping - This plyometric exercise is performed by dropping oneself to the ground coming from a high platform, and immediately jumps upon touching the ground. The pre-stretching is achieved by the drop-down force that provides the leg muscles.
The Common Equipment Used in the Plyometric Training Program

In achieving the goal of plyometric training, the person involved performs exercises combining the ability in allocating speed, strength, endurance, flexibility, and coordination. The enhancement of the exercise is made by giving the maximum capacity of the person in stretching the muscle such as fast running and high jump. Wide range of plyometric training equipment is useful for training in order to assist the person in performing specific skills such as plyo boxes, jump testers, training materials, jump soles, hurdles, jump harness, plyo blocks and other plyo exercising products.

People that are benefited by Plyometric Exercise Program

Athletes are doing the plyometric exercises in order to enhance the power of their body. Many of these athletes, including their coaches, sought to implement improvements to the power for the purposes of revitalizing their performance. Sports involving bounding, jumping, and hopping exercises have utilized the essential training methods of explosive plyometric programs. The explosive reaction of the person involved is enhanced through energetic muscular contractions using rapid eccentric contractions.

To avoid any physical injury, it is always best to consult your doctor before starting any Plyometric training program.

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What Is Stamina?

For most people stamina is simply endurance. However, it is much more than this. It is definitely worth asking, "What is stamina?" This will help you understand the works of the body and what you need to do in order to be able to work out harder and for longer without getting tired.

Indeed, the simplest answer to the question, "What is stamina", is simply physical endurance. The question is what the process behind this endurance is. In order to get the answer, it is worth learning how the body works.

Both the nutrients and oxygen you take with food and when breathing respectively participate in a complex process called metabolism. This process involves a number of systems in the body including the respiratory, gastrointestinal and cardiovascular system. This process is complex, but the end result is simple. The nutrients become fuel for the cells and for the muscles in general. The oxygen is responsible for delivering this fuel to the cells and muscles.

The problem comes when the energy conversion and energy distribution processes do not work as fast as you would want them to. It is perfectly natural for the body to get set amounts of energy and to use them up at a certain pace. After the energy sources are exhausted and their distribution is ineffective, you get tired and lethargic.

The idea behind building stamina is to improve the performance of the different systems in the body responsible for energy conversion and production. The improved metabolic and other body functions will bring you greater endurance. They will allow more of the nutrients and oxygen you intake to be used more effectively.

Basically, by improving these processes in the body, you will be able to fuel your muscles more effectively and for a longer period of time. In turn, you will be able to exercise effectively and for a longer period of time. This gives an answer to the question, "What is stamina?"

It is worth looking at how stamina is achieved as well. The aerobic (with oxygen) metabolic process can be made more effective with the use of aerobic exercises. They allow you to work out all the muscle groups in the body as well as the cardiovascular, respiratory and other systems in the body. The goal is to extend the amount of exercise your body does gradually, so that a higher metabolic level can be reached and kept.

This seems simple, but it is actually not. Those who ask, "What is stamina training like", should known that it is considerably difficult to come up with a program that will allow you to build endurance while not causing any injuries and other health problems. Indeed, you need to have a program based on measurable goals and a precise step by step plan on how to build endurance. It is worth pointing out that building endurance involves not only extensive aerobic training, but also strength training, core strength training, stretching and muscle building exercises.

What is stamina? Now you know the answer to this question. Use the knowledge you have now to build and improve your endurance.

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The Unknown Health Benefits of Ghee

Ghee, often labelled as 'Clarified Butter' in English speaking countries, is unsalted butter than has been simmered on a low heat for a long period of time is a way that removes all the milk solids and other impurities in the butter. It is used throughout the world but is a central constituent in South Asian food and some northern and eastern African countries. I do nearly all my cooking with Ghee these days, especially when frying foods.
Ghee is fantastic for long term storage provided is is kept away from moisture and in an airtight container to stop any oxidisation. Somewhat like wine, Ghee has various flavours, colours and textures depending on the way it was made during preparation and the source of the milk it was made from. In my personal experience Ghee usually has a slightly nutty taste with a deliciously smooth sweetness.

The Benefits of Ghee
Ghee is healthy cooking oil due to it's inclusion of various essential fatty acids that are vital to our diets. Rich in short chain fatty acids, which the body finds easiest to digest, it also contains vitimins A, D, E and K and Linoleic Acid which is considered to have properties very similar to anti-oxidents. Ghee makes you feel healthier and helps you to be sleeping peacefully at night.
Ghee has one of the highest smoke points in cooking fats known to man due to the process of eliminating the butter solids through simmering. This makes it fantastic for cooking and means that there aren't any damaging free radicals being formed. Ghee also keeps really well. You will not have to put it into the refrigerator as it can be stored in the cupboard.
For those who have any concerns due to a lactose intolerence, the heating process used to clarify the butter removes all the lactose from the cows butter. It also removes all the casein out of the butter as well.
Ghee and Your Heart
Anybody who knows me will know that I have done a great deal of research and I am not a big believer in the lipid hypothesis at all, or for that matter, the link between saturated fat/cholesterol intake and colesterol levels in the blood. For those who have concerns about the high cholesterol content, however, check out the link to the study on consumption of Ghee and Serum cholesterol levels at the bottom of this page. If anything, this could almost be used to prove my point about the link (or lack of) between sat. fat intake and serum cholesterol levels in the blood

For those that don't want to read the whole article in the link above, I'll give you the basic gist. The study suggests that when rats were fed diets containing significant amounts of Ghee serum cholesterol levels were actually lowered when compared to rats that were fed the same diets containing Groundnut oil instead of Ghee. It is thought that this may be down to Ghee's effect on the body of encouraging biliary excretion of cholesterol, bile acids, phospholipids and uronic acid.
In Conclusion
Ghee has a sweet taste and is great for revitalising, good for vision, eyes, digestion, stamina, intellect, sleeping, sex drive, and protection of overall health. Get involved and check out any online shops that you trust to buy Ghee today.




                                                      

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