Women's Safety Information

YogaJournal asked:

The Yoga Journal podcast is a free, online yoga class by Kathryn Budig that provides intelligent, accessible, and effective yoga videos for students of all levels. In these yoga videos, Kathryn Budig provides students with knowledgeable instructions, playful sequences, and the detailed demonstrations of her student and model Rowena King. Each episode features different poses and themes in order to provide you with a wide-range of practices to keep your routine fun and challenging. The Strengthen Your Core Podcast provides you with deep focused abdominal work that will strengthen all aspects of your practice. The practice focuses on floor work including traditional boat (navasana) pose, pick-ups and learning how to jump through with straight legs on blocks. The practice reviews mula-banda and the small details of engaging the stomach though out your entire practice and concludes with counter-stretches to release the core. Visit www.yogajournal.com for more videos.

Maddison W asked:


Hi, my partner has torn a ligament in his foot and it is really painfull to walk, ride a bike ect. in the last few months he has put on weight due to lack of exercise. he was already large and can’t afford this. does anyone have any tips for weight loss around the stomach region with out being on you feet. he has started doing sit-ups but wondered if ther was anything else that could help. he eats reasonablly well with only the occasional bad foods. thanks

It’s 100% true! It is entirely possible to acquire an excellent workout without ever setting foot in a gym or spending money on expensive, bulky home workout equipment. You do not need elaborate equipment, the money for an expensive gym membership, or extra time to drive to and from a work out center.

You can achieve excellent fat burning results, increased aerobic benefits and fantastic body toning by utilizing exercises that burn fat and produce dramatic results. Contrary to the information presented in the media, you can also do your workout at home with no equipment required.

Maintaining a successful workout can often be difficult. However, the fact remains that to reap all of the health and aesthetics benefits that working out consistently will provide, it is essential to allow nothing to interfere with your progress. Major factors that contribute to not working out consistently are:

o Perceived lack of time
o Lack of money
o Lack of knowledge

With the workout for women at home, those three obstacles will no longer be an issue. Knowing which exercises to choose, how to most effectively complete them in the least amount of time and having the option of doing the exercises at home without expensive equipment or a gym membership will facilitate consistency as you begin your at home workout.

Before we get to the sample 15 minute workout, we must first go over some very important, but simple workout tips.

Choose These Exercises

The following exercises are excellent for maximizing the potential of burning fat, sculpting lean muscle, and increasing stamina. Exercises that utilize the greatest number of muscles and allow for a full range of motion will optimize your exercise efforts. The following exercises are the most powerful choices for increasing the fat burning, body sculpting benefits and decreasing the time necessary for an effective workout.

o Lunges and all variations
o Inverted rows
o Squats
o Squat Thrusts
o Push-ups and all variations
o Chin-ups, assisted chin-ups, and all variations
o Burpees
o Planks, side plank
o Mountain climbers

Choose This Format

o Never sit down. Always remain standing as this will allow you to burn more calories than sitting, and every bit helps if you want to get more results in less time.

o Keep your rest periods to a minimum. When performing circuits, try to keep the rest between circuits at one to two minutes.

o Over time, make sure you attempt more challenging exercises. This is one of the best ways to keep getting more results in less time.

o Try using different training techniques: for some sets perform the repetitions as fast as possible while maintaining control and perfect form. Other times perform the repetitions very slow and controlled.

o Make sure you improve your performance consistently. This can be accomplished by either performing more repetitions for an exercise, using more advanced exercises, performing more circuits, or decreasing the rest periods between exercises and/or circuits.

Sample 15 Minute Home Workout for Women

-Jumping Jacks x 50
-Squats x 15
-Elevated Push-ups x 12
-Beginner Inverted Row x 12
-Crossover Lunge x 10 each leg
-Plank x 30 seconds
-Squat Thrusts x 10

Perform that circuit one exercise right after the other for 15 minutes straight. Rest only as needed and try to complete as many circuits as possible in that 15 minute period.

Remember, you can also perform some repetitions fast, and other times perform them very slow to allow for variety and a different training effect.

Also, the next time you repeat that workout, make sure you improve your performance by using one of the previously mentioned methods.

That sample 15 minute workout will allow you to burn more body fat and sculpt lean, **** muscle much more effectively than traditional gym workouts that take 30 minutes or more to complete!

If you truly want more results in less time while saving money, then home workouts are definitely the solution you have been looking for.

By: Nia Shanks

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ScottColby asked:

8 count push ups inch worms playing cards

Yes ladies, it’s one of those problems most of us will realize in our lifetime, flabby upper arms. Have you ever lifted up your arm to wave at someone and you can feel the flab jiggling long after your movement has stopped? You are certainly not alone. This is an issue that plagues women and it’s related to the usual three suspects: age, hormones and genes. Women should pay attention to this area unless you want to wear long sleeves forever to hide them you can learn what works to help tone them up.

This is an area that women commonly neglect when exercising. A lot of the focus tends to be on the area from the waist to the knees. The large group of muscles in the legs and the abdominals are never neglected. Doing a cardiovascular workout you can’t help but hit these areas on a treadmill, elliptical or stair climber but there is little focus on the upper arms during this type of workout. However to combat the airborne arm flab you need to engage in resistance exercises that target this problem area. Training the triceps can give you some toned muscles and sexy arms you will be happy to show off. Conversely if you do not use consistent resistance training the arm muscles are sure to lose tone and texture and you’ll have those wings flapping in the wind every time you raise your arm.

Your triceps make up two thirds of your upper arm so keeping them in shape will enhance the look or your arms greatly. It is strongly suggested for this problem area you train your triceps together with the oppositional muscle biceps at least twice a week. Exercises that engage this muscle group include extensions, dips and push ups to name three common and effective ones. The extension move can be done standing with arms tucked by your side extending your arm back, seated with your arms by your ears and dropping your arms behind your head or even lying down, you can hold a weight and extend it across your chest or even a bar and drop it down just above your head. These can be found with direction under the terms kickbacks, French curl, arm extensions and head caves. The key to all of these is holding your upper arm stationary and movement is from the elbow down so you are working the triceps effectively. Dips are another great exercise for this part of the arm and you can increase or decrease the difficulty depending on how close our feet are to your bottom. Raising your feet up on a bench and dipping below can further increase the challenge. Push ups with your hands in close will force you to engage the triceps even more than a standard push up. Even a bench press with arms in tight is a great exercise for toning the arms as well.

As with all training begin each set using extremely light weight to warm up the muscle group. Do a set of approximately 12-16 reps in a moderate pace. When you increase your weight make sure you have proper form. If you are swinging your arms during an extension you will be missing the targeted muscle group. If you need to drop down the weight and focus on doing it properly! If you do any exercise incorrectly you will never gain the full effects and put yourself at risk for injury. If you need to ask a professional for guidance or find some visual aids from books or online to make sure you have the technique down pat.

Don’t ignore this part of the body when you go through your regular routine. Make it a focus, and make sure you are doing it correctly and you’ll soon be able to say goodbye with confidence, and even when you are wearing a sleeveless top!

By: K Bray

About the Author:

ScottColby asked:

8 count push ups inch worms playing cards

Obviously there is a two-prong attack to get rid of any body-fat anywhere on your body and that has to do with your nutrition and the structure of your exercise program. Now for the sake of this article I am addressing the latter, or at least a specific part of the latter that concerns losing your stomach.

For starters, you CANNOT do a specific exercise to get a specific area of your body shaped and lean. So how does this apply to your abs? Well, to be specific doing a thousand crunches WILL NOT get you a six-pack. To be even more specific engaging in any spinal flexion movement such as crunches isn’t an effective way to develop a shapely and well-defined core and set of abs. So what does work? Well, the truth is that you must engage in high intensity multi-joint exercises that really get your heart pumping and your body sweating!

I am talking about breathing hard and feeling little pain from physical exertion, not injury! If you participate in these multi-joint based exercises that stimulate and engage your core such as push-ups, planks, and squat thrusts you will achieve a much greater result from your workouts. These movements are also much more effective because they do rev up your metabolism thereby causing your body to obtain a greater level of fat-loss and weight-loss.

The key to losing your stomach is changing your mindset on how to go about doing it! Women’s fitness is polluted with old mindsets and I am trying to help you ladies out who are open to discovering the truth and getting real concrete results! By the way, the men’s fitness arena has a lot of problems with ineffective and poor methodologies in fitness as well. I just wanted you ladies to know that I’m not letting them off the hook either. I just wanted to be a gentlemen and write this article for you first. Ladies first, right? Now train hard and get your results!

By: Brandon Richey

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Bodyblueprint asked:

MB Chair Sit ups Aaron Smith Certified Personal Trainer 562-449-9720 www.myspace.com/bodyblueprint

ScottColby asked:

8 count push ups inch worms playing cards