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This Mother's Day -- Give The Gift Of Fitness
Author: Lynn Bode

Do you know a Mom that deserves a special gift this year for Mother's Day? I'm sure you know at least one, if not more. Sure, flowers can always brighten a Mom's day and a dinner out is always appreciated. But, doesn't she deserve something more personal, something that won't wilt and something that lasts longer than an evening? This year give that special woman a gift that will improve her well being.

I'm talking about the gift of fitness. Improved fitness is a gift that is invaluable to everyone. After all, what woman doesn't want to look better, have more energy, and be healthier? Plus, all Moms need to take time for themselves, but most are reluctant to schedule that "me" time. So, give them a gift that will help encourage them to enjoy some alone time .

When you give a woman the gift of fitness, you are helping her open a door to better health (both physically and mentally). I can't think of a more thoughtful gift that shows the recipient how much you care about their well being. By giving the gift of fitness you are providing them with unlimited health benefits. And, it's a gift that you can truly feel proud to give.

Of course, we all know that exercise can help people stay slim and fit. But, do you also know about all the other great benefits of exercising? Daily physical activity reduces stress and can help you sleep better. Fitness has been linked to reducing the risk of some diseases and to warding off depression. Researchers also believe that strength training can help prevent osteoporosis. Not to mention that exercise also improves self-esteem, increases stamina and ultimately helps you be able to do continuous work for longer.

All Moms would find these fitness benefits incredibly invaluable. If she is like most of us, she's probably even mentioned how she would like to drop a few pounds or just get in better shape. In fact, experts say that about 62% of Americans are currently on a diet. By giving the gift of fitness you are helping provide her with extra motivation (which is one of the biggest obstacles in getting fit). She may be more motivated to actually get fit because she doesn't want to feel guilty for ignoring such a thoughtful gift (personal training gift certificates and gym memberships are especially good for helping with motivation).

While fitness gifts are incredibly valuable, they don't have to be expensive. Gifts can cost as little as $5 or range into the $100s of dollars. Here are a few suggestions in the various price ranges:

Under $15:

• Resistance Band

• Dumbbells

• Jump Rope

• Exercise Mat

$15 - $35

• Fitness Ball

• Online Personal Training Program (custom designed for the gift recipient)

• Home Exercise Video

• Heart Rate Monitor

Over $35

• Full dumbbell and barbell set

• Treadmill

• Bicycle

• Yoga Kit

Giving something that supports health and wellness will be appreciated for years to come and may even turn someone's life around. The gift of fitness will make her feel special – she'll know that someone cared enough to give her the opportunity to improve her health. And, giving a gift that will help someone lead a healthier life is also one of the most rewarding gifts you can give. So why spend another Mother's Day searching for the perfect gift only to end up with the same old things? Surprise her this year and give the gift that comes from the heart and truly keeps on giving throughout summer and beyond.

Want to enjoy the benefits of improved fitness for yourself? There's no need to wait for someone to give you the gift of fitness. Treat yourself to a special fitness gift – you deserve it!

About The Author

Written by Lynn Bode, founder of http://WorkoutsForYou.com " WorkoutsForYou.com . Workouts For You provides affordable online exercise programs to help even the busiest of Moms lose weight, tone-up, build muscles, increase stamina and more via the Internet. Get fit either at or away from home. Let our certified trainer guide you one-on-one through your fitness journey. Visit: http://www.workoutsforyou.com " http://www.workoutsforyou.com for a free sample workout.

...

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Fitness
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This Mother's Day -- Give The Gift Of Fitness
Author: Lynn Bode

Do you know a Mom that deserves a special gift this year for Mother's Day? I'm sure you know at least one, if not more. Sure, flowers can always brighten a Mom's day and a dinner out is always appreciated. But, doesn't she deserve something more personal, something that won't wilt and something that lasts longer than an evening? This year give that special woman a gift that will improve her well being.

I'm talking about the gift of fitness. Improved fitness is a gift that is invaluable to everyone. After all, what woman doesn't want to look better, have more energy, and be healthier? Plus, all Moms need to take time for themselves, but most are reluctant to schedule that "me" time. So, give them a gift that will help encourage them to enjoy some alone time .

When you give a woman the gift of fitness, you are helping her open a door to better health (both physically and mentally). I can't think of a more thoughtful gift that shows the recipient how much you care about their well being. By giving the gift of fitness you are providing them with unlimited health benefits. And, it's a gift that you can truly feel proud to give.

Of course, we all know that exercise can help people stay slim and fit. But, do you also know about all the other great benefits of exercising? Daily physical activity reduces stress and can help you sleep better. Fitness has been linked to reducing the risk of some diseases and to warding off depression. Researchers also believe that strength training can help prevent osteoporosis. Not to mention that exercise also improves self-esteem, increases stamina and ultimately helps you be able to do continuous work for longer.

All Moms would find these fitness benefits incredibly invaluable. If she is like most of us, she's probably even mentioned how she would like to drop a few pounds or just get in better shape. In fact, experts say that about 62% of Americans are currently on a diet. By giving the gift of fitness you are helping provide her with extra motivation (which is one of the biggest obstacles in getting fit). She may be more motivated to actually get fit because she doesn't want to feel guilty for ignoring such a thoughtful gift (personal training gift certificates and gym memberships are especially good for helping with motivation).

While fitness gifts are incredibly valuable, they don't have to be expensive. Gifts can cost as little as $5 or range into the $100s of dollars. Here are a few suggestions in the various price ranges:

Under $15:

• Resistance Band

• Dumbbells

• Jump Rope

• Exercise Mat

$15 - $35

• Fitness Ball

• Online Personal Training Program (custom designed for the gift recipient)

• Home Exercise Video

• Heart Rate Monitor

Over $35

• Full dumbbell and barbell set

• Treadmill

• Bicycle

• Yoga Kit

Giving something that supports health and wellness will be appreciated for years to come and may even turn someone's life around. The gift of fitness will make her feel special – she'll know that someone cared enough to give her the opportunity to improve her health. And, giving a gift that will help someone lead a healthier life is also one of the most rewarding gifts you can give. So why spend another Mother's Day searching for the perfect gift only to end up with the same old things? Surprise her this year and give the gift that comes from the heart and truly keeps on giving throughout summer and beyond.

Want to enjoy the benefits of improved fitness for yourself? There's no need to wait for someone to give you the gift of fitness. Treat yourself to a special fitness gift – you deserve it!

About The Author

Written by Lynn Bode, founder of http://WorkoutsForYou.com " WorkoutsForYou.com . Workouts For You provides affordable online exercise programs to help even the busiest of Moms lose weight, tone-up, build muscles, increase stamina and more via the Internet. Get fit either at or away from home. Let our certified trainer guide you one-on-one through your fitness journey. Visit: http://www.workoutsforyou.com " http://www.workoutsforyou.com for a free sample workout.

...

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Confessions of a Personal Fitness Trainer
Author: Deborah Caruana

Last year I had a number of clients who started stubbornly on the Atkins diet despite my warnings. Immediately I saw almost profound results in their weight loss. I reminded them it was the loss of water weight, and warned of the strain on the kidneys and the high cholesterol risk.

During this time I was mastering my yoga practice as a complete vegan but found that my immune system had been profoundly compromised and I was currently on my third cold for the fall season.

Atkins was in the media again because of new study results indicating lowered cholesterol. I went to the Atkins book yet again with a more open mind, and decided to try the diet. I liked the contrarian view point to the current AMA position of the low fat diet, which seemed to be producing a society of increasing obesity. Atkins view of sugar as the culprit making you fat, not fat, made sense and the extra work from all the protein for the kidneys… it's benign. I wanted to use his diet as a tool to get myself entirely off of any sugar.

I started out on the high protein, low carb aspect of the diet. As I reintroduced the animal proteins into my diet I could feel myself get stronger and the colds, finally stopped. I also saw my muscle bellies start to open and swell again. The cold of winter was not as painful as it had been while on my vegan diet.

I then summoned up the courage to start bringing fats into my diet, including bacon, egg yolks, cream cheese, heavy cream, whipped cream, even bacon rinds. On a daily basis I would marvel at having eaten these "forbidden foods" only to awaken the next day thin, svelte. I couldn't believe this, result! I was loving eating all these foods so familiar yet banished since …childhood

I was in full swing eating the high fat, high protein, low carb diet at the time when the pictures on my website were taken. www.vitalsignsfitness.com I felt strong, but I had no energy!!! My walks on the beach were lethargic, I had to force myself to go that extra mile. I was thin but I felt like a beached whale. My love affair with Atkins continued a few more months. I followed his prescriptions religiously.

Eventually I had to add more carbs, I needed more energy. By carbs I mean vegetables, salads and whole grains. At this point I gained back the total of two pounds I had lost on Atkins. Body fat went from 16% to 18%, my energy was better. After 7 months I decided it was time to get the blood checked out and to my horror discovered that my cholesterol which had always been around 150 had rocketed up to 300!! Luckily my HDL to LDL ratio was still at a healthy level. Thanks to my forcing myself to exercise, I kept my HDLs high.

I immediately started drinking hot lemon juice with cayenne pepper every morning to clean my blood. I have now thrown away all the high fat foods and have once again, come back full circle to moderation and balance. A balanced diet. It takes a little more discipline but my energy is back and I can now eat the same meals as my husband so dinner preparation is simpler. My weight has not changed since I gradually introduced the carbs. I avoid at all costs the "white foods" flour, sugar, milk. I drink unsweetened soy milk I avoid foods in packages, boxes and bags. I feel a fine layer of fat but that's okay its winter, I need it, and in the summer, heat always melts it off. I am completely off sugar and alcohol to keep blood sugar low.

Log into www.vitalsignsfitness in the Chat page where a discussion has already begun re: Atkins and other diet plans, add your comments or just read and muse. Or go to the Nutrition Program page and find out how many calories (protein, carbs, fats) you should eat to sustain your current or ideal weight.

Deborah Caruana RN, AAHRFP, NASM, ACE, www.vitalsignsfitness.com email deb@vitalsignsfitness.com

DEBORAH is a highly respected authority in personal training for overall health and fitness, with more than 22 years of experience and success. Her credentials include...

Currently licensed Registered Nurse specializing in Rehabilitative Nursing Medical Exercise Therapist: certified by AAHFRP, an internationally recognized physical rehabilitation certification Maternity Specialist Pre & Post Natal certified by Maternal Fitness Personal Fitness Specialist: certified by NASM, an internationally recognized certification Yoga Teacher Professional Health Member, National Organization of Fitness Instructors (IDEA), a leading membership organization of health and fitness professionals Deborah Caruana RN, AAHRFP, NASM, ACE, http://www.vitalsignsfitness.com " http://www.vitalsignsfitness.com email ...

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Confessions of a Personal Fitness Trainer
Author: Deborah Caruana

Last year I had a number of clients who started stubbornly on the Atkins diet despite my warnings. Immediately I saw almost profound results in their weight loss. I reminded them it was the loss of water weight, and warned of the strain on the kidneys and the high cholesterol risk.

During this time I was mastering my yoga practice as a complete vegan but found that my immune system had been profoundly compromised and I was currently on my third cold for the fall season.

Atkins was in the media again because of new study results indicating lowered cholesterol. I went to the Atkins book yet again with a more open mind, and decided to try the diet. I liked the contrarian view point to the current AMA position of the low fat diet, which seemed to be producing a society of increasing obesity. Atkins view of sugar as the culprit making you fat, not fat, made sense and the extra work from all the protein for the kidneys… it's benign. I wanted to use his diet as a tool to get myself entirely off of any sugar.

I started out on the high protein, low carb aspect of the diet. As I reintroduced the animal proteins into my diet I could feel myself get stronger and the colds, finally stopped. I also saw my muscle bellies start to open and swell again. The cold of winter was not as painful as it had been while on my vegan diet.

I then summoned up the courage to start bringing fats into my diet, including bacon, egg yolks, cream cheese, heavy cream, whipped cream, even bacon rinds. On a daily basis I would marvel at having eaten these "forbidden foods" only to awaken the next day thin, svelte. I couldn't believe this, result! I was loving eating all these foods so familiar yet banished since …childhood

I was in full swing eating the high fat, high protein, low carb diet at the time when the pictures on my website were taken. www.vitalsignsfitness.com I felt strong, but I had no energy!!! My walks on the beach were lethargic, I had to force myself to go that extra mile. I was thin but I felt like a beached whale. My love affair with Atkins continued a few more months. I followed his prescriptions religiously.

Eventually I had to add more carbs, I needed more energy. By carbs I mean vegetables, salads and whole grains. At this point I gained back the total of two pounds I had lost on Atkins. Body fat went from 16% to 18%, my energy was better. After 7 months I decided it was time to get the blood checked out and to my horror discovered that my cholesterol which had always been around 150 had rocketed up to 300!! Luckily my HDL to LDL ratio was still at a healthy level. Thanks to my forcing myself to exercise, I kept my HDLs high.

I immediately started drinking hot lemon juice with cayenne pepper every morning to clean my blood. I have now thrown away all the high fat foods and have once again, come back full circle to moderation and balance. A balanced diet. It takes a little more discipline but my energy is back and I can now eat the same meals as my husband so dinner preparation is simpler. My weight has not changed since I gradually introduced the carbs. I avoid at all costs the "white foods" flour, sugar, milk. I drink unsweetened soy milk I avoid foods in packages, boxes and bags. I feel a fine layer of fat but that's okay its winter, I need it, and in the summer, heat always melts it off. I am completely off sugar and alcohol to keep blood sugar low.

Log into www.vitalsignsfitness in the Chat page where a discussion has already begun re: Atkins and other diet plans, add your comments or just read and muse. Or go to the Nutrition Program page and find out how many calories (protein, carbs, fats) you should eat to sustain your current or ideal weight.

Deborah Caruana RN, AAHRFP, NASM, ACE, www.vitalsignsfitness.com email deb@vitalsignsfitness.com

DEBORAH is a highly respected authority in personal training for overall health and fitness, with more than 22 years of experience and success. Her credentials include...

Currently licensed Registered Nurse specializing in Rehabilitative Nursing Medical Exercise Therapist: certified by AAHFRP, an internationally recognized physical rehabilitation certification Maternity Specialist Pre & Post Natal certified by Maternal Fitness Personal Fitness Specialist: certified by NASM, an internationally recognized certification Yoga Teacher Professional Health Member, National Organization of Fitness Instructors (IDEA), a leading membership organization of health and fitness professionals Deborah Caruana RN, AAHRFP, NASM, ACE, http://www.vitalsignsfitness.com " http://www.vitalsignsfitness.com email ...

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Muscle and Fitness -- The First Key To Achieving Your Goals
Author: Tony Farrell

Lets discuss what I term as Muscle and Fitness -- The First Key.

In a previous article, I went through the 'Three Keys To Success' in any muscle and fitness regime that you use.

Remember -- 'BE - DO - HAVE'?

If you missed this article, you can get it here... http://www.how-to-build-muscle-and-fitness.com/fitness-goal.html " Fitness Goal

If you've read it, here's just a very quick overview of what it was about:

1. Decide what you want to HAVE. What are your goals?

2. Decide what the necessary steps are, that you must DO to reach those goals.

3. Choose what you need to BE. What do you need to become in order to DO what is necessary to HAVE what you want?

If you are at all confused about this article, please re-read it, and again if necessary. You've really got to get this right so that you can succeed in anything you choose to do, including achieving any sort of success with your fitness goals.

Assuming you understand the concept I've just discussed, here are the ten most important steps of the 'HAVE' key:

1. Get out a note pad and pen. Lets name the very top of the page Muscle and Fitness Goals.

2. Write the day and date just below the title.

3. Decide what your ultimate fitness goal is. When all is said and done, what is it that you really want to have out of your Muscle and Fitness regime? What is that end result that you're trying so hard to get? Write it down.

4. It's not enough to want just one thing, because you won't feel justified in doing something well if that's all there is to it. So lets justify it.

Are there other benefits that you want your training program to achieve? This is the time to think. Just think about what you want.

For example, it could be to become more aerobically fit and lose weight, while increasing your lean muscle, increasing your confidence and building up your joints. Think of the benefits that you'd like to have as a result of your training routine, as well as the ultimate goal in '3' above. Write them down.

5. Take your time. Don't rush it. Just review what you've written so far. Is everything you want to 'HAVE' written in your note pad?

If so, great. If not, then continue to write your goals. Do this until you just can't think anymore, or until your head hurts.

6. Now just leave everything alone and go about your daily routine. Forget about what you've just written for a few days. Just give yourself a break. You can come back later on to your muscle and fitness Have key.

7. After a few days, I want you to look through what you've written. Some of you will only have a few lines done, while others may have written an essay. Either way is good. Just read it again.

8. Is there anything you'd like to add? If so, write it down. Any ideas that spring to mind, write those down too. If you're satisfied with the end result - great.

9. Now it's time to re-write those goals. So move to a new page on your note pad and give it the same name again -- Muscle and Fitness Goals Refined. Then write the date just below that.

You need to shorten your goals so that they're specific and achievable by a certain time. At the same time they must have the essence of what you want to have achieved by the end of your training program. For example:

If one of your goals is to have lost weight. Then word it so that it's specific, time limited and has the essence of what you want to achieve. So you would write it like this:

"I am achieving a weight loss of 16lbs by March 5th, 2005."

Or --

"I am increasing my arm size to 16 inches by April 21, 2005."

Get what I mean?

10. Now that you have written your goals, again, I want you to get a card. Lets say 'Postcard' size. Again write the title: My Muscle and Fitness Goals and the date of starting your program.

Now write those specific goals onto your card. These are now ready to be a part of your training routine. Every time you're about to commence your training, just read those goals aloud.

As you do, see yourself perform those exercises. Feel your muscle work, your heart pump and how great it is to be achieving your goals.

I have got you to write your goals three times. Did you notice that?

Why?

Because I want you to --

* Establish those goals in you heart and in your mind.

* To be passionate about those goals that mean so much to you.

* To feel the benefits, as if you already have achieved your goals

* To see the benefits, as if you already have achieved them.

To conclude, follow these ten steps. Be patient. Be focused. And believe that this will help, even if you are doubtful. Where most people fail, is the point where they think negatively. As soon as you begin this negative thought process, you have damaged your chance of success on that occassion. If this happens, correct it immediately and continue.

Muscle and Fitness is the 'HAVE' key. There are still the 'BE' and 'DO' keys to go. But, that's for my next article. Make sure you read all related articles and you'll be well on your way to success in your Muscle and Fitness program.

Tony Farrell of provides valuable insight into the world of health, fitness and bodybuilding. Through his unique approach, he truly helps people to succeed and reach their goals. To subscribe to his ezine, just visit: http://www.how-to-build-muscle-and-fitness.com " http://www.how-to-build-muscle-and-fitness.com

...

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Fitness For Busy Corporates
Author: Kiran Sawhney

Corporate fitness Training

Companies of all shapes and sizes are striving to make physical fitness part of their employees' lives. Aside from the proven health benefits of exercise, physically fit employees can also handle physical work tasks better, deal with stressful situations more easily and tend to be less susceptible to illness and injuries. Companies are discovering the positive benefits of providing workplace fitness programs. They're realizing that huge funds being spent on employees' medical health problems can be drastically cut by proactively investing in appropriately designed corporate fitness programs. Statistics show that companies with corporate fitness programs enjoy: Reduced Health Care Costs, Increased Productivity, Reduced Absenteeism, decreased recruitment and retraining costs, improved employee concentration, mental alertness and creativity, improved physical and emotional health, leading to better employee morale. The benefit from the employee's standpoint is improved health and energy levels, decreased body fat, and a more youthful, fit body

Recent studies show that increased exercise is a great way for employees to unwind from the pressure and stresses of everyday work. They are able to quit smoking easily. They drink less & are more patient with their colleagues & clients. As a result, productivity and motivation also increases, making businesses more profitable and less stressful. Companies are now starting to warm to this idea, either setting up corporate fitness memberships to the local gym, or better still setting up, tennis or squash court and gyms within their offices. Great, except for the fact that to get the best benefits sometimes requires a little extra help from trainers. Having a corporate personal trainer on hand for offices could maximize company's investment in that employee.

The elements of fun, acceptance, belonging, motivation, encouragement and reinforcement are attempted to institute within a corporate wellness program. Employees are treated as individuals, with their own needs and goals. The trainer notes their personal and family health history, physical limitations, expectations and fitness goals. Their fitness level is evaluated. For employees with less physical jobs, it's ideal to measure cardio respiratory endurance, body composition and flexibility. For employees with more physically demanding jobs, measure of muscle strength and endurance is taken. A person with sedentary job might have nagging back problems. Carpel tunnel syndrome, amongst person working on a computer most of the time is not unheard of. Incorrect posture in any job situation also needs to be rectified. Hunching shoulders, stooping back, poor eyesight can all be taken care of by proper counseling. Utilizing the information from the initial consultation and fitness evaluation, an Individual Exercise Prescription (IEP) for each participating employee is created. Exercise sessions include:

· Warm-up activities

· Aerobic conditioning

· Toning

· Strength training

· Flexibility exercises

Cool-down

Some other formats of fitness regimes followed by these corporate are: yoga, kickboxing, low impact, interval training, body sculpt, Pilates, tai chi, Latin dance, ' Lunch & Learn' seminars, ergonomic assessments and recommendations for the workplace, 'Corporate Wellness Fairs' , weight loss and nutrition program. For a very busy corporate, who is always on the move, an expert can design a thorough workout plan of just thirty minute capsule, which can take care of all his problems and still do justice to his fitness levels. Training sessions teach safe, effective exercise techniques and educate employees on training intensity, frequency and progression to maximize results and reduce injuries.

The employer receives detailed reports on employee group's participation rates and fitness results. The employees receive reports on their initial fitness level and subsequent improvement as determined by ongoing fitness evaluations.

The idea of corporate fitness is not just a fashionable fad; rather companies with international standards find it mandatory to prove the health & fitness of their employees. People are soon realizing that a fit body does not mean necessarily a thin body. Healthy mind in a healthy body is soon becoming the order of the day & we should all welcome this positive change in the general mindset of the masses.

With the increase in work related stress, companies are incorporating gyms in their premises.· Corporate gyms help the employees to be physically fitter & mentally alert.· It helps to increase productivity & reduce medical costs.· It creates bonding amongst the employees who workout together in less formal surroundings.· It is a good idea to hire a qualified corporate fitness trainer & seek positive results minus the injuries.

1. Speedo –aqua aerobics, Taekwonaqua and aqua aerobics for kids. 2. Reebok- Aerobics, Step aerobics, Conditioning, strength, flexibility & Core Pilates. 3. Idea- member of Idea fitness in California for personal training. 4. IFA (International Fitness Association) - Orlando, Florida- Personal Trainer, Kickboxing, Step & Aerobics 5. Resolutions of Reebok 6. Experienced in all kinds of exercise equipment: Thera Band, tubing, stability trainer, flex bar, Swiss ball, medicine ball, Rebounder, free weights, Ramp, Bosu 7. Also do Masala bhangra aerobics and dandiya aerobics. 8. Learnt Chi Kung & Zhan Zhuang and Tai Chi in Singapore 9. Learnt basics of yoga from Sivananda . 10. Shiatsu from Japan 11. CPR certified

*presently I am doing personal training, corporate training, & conducting group fitness classes in my own studio- FITNESOLUTION in New Delhi.

...

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Fitness, Stretching & Exercise Selection For Women
Author: Phil Beckett
Fitness, Stretching & Exercise Selection For Women
By Phil Beckett
Copyright © Physique Concepts Inc.

In addition to stretching the muscles involved in
cardiovascular exercise, you need to stretch each specific
muscle you train in a fitness program.

When you stretch your muscles it helps to provide better
physical performance, prevents injuries, and can help to
improve your posture.

When muscles are stretched, the elasticity in them improves
which will help to increase your range of motion and
improve the quality of your movements.

Never stretch a cold muscle; meaning you should always
make sure your muscles are warm before stretching. It's
usually better to do a more extensive stretch at the very
end of your fitness program, but light stretching between
exercises is fine.

Stretching doesn't take a long time, and it shouldn't, but
you do benefit tremendously from it.

Stretch only after the muscle has been properly warmed-up.
Again, the best time for a complete stretch is when your
exercise session has been completed.

By the time you have finished your specific weight lifting
program, which will be about 35 - 45 minutes in length,
your muscles will have warmed up as much as they can
possibly get.

Remember any womens fitness program must always
include a warm-up and proper stretching for maximum
effectiveness and to prevent injury.

When you do this you will indeed experience the terrific
benefits a good weight training program will give you.

Exercise Selection:

For you to succeed in your over-all womens fitness plan you
need to select at least one exercise for each major muscle
group in your body. This will help to promote well-balanced
muscle development.

Another important part of your over-all fitness plan is the
order your exercises are performed. When doing a range of
weightlifting exercises, it's better to start with the larger
muscle groups then perform exercises for the smaller
muscle groups.

Performing your fitness program in this manner will allow
you to be exercising at your best during the most
demanding exercises when fatigue levels are the lowest and
you feel fresh.

Another important area of exercise selection is the total
number of sets per exercise and total number of sets per
exercise session.

A "set" as it relates to womens fitness is the number of
successive repetitions of a single exercise performed in
succession without stopping.

Now the number of sets per exercise and per exercise
session is really going to depend on exactly what your goals
are.

Always treat your very first set for each muscle group as a
warm-up, as was discussed in the warm-up section above.

Then the rest of your sets will be determined by whether or
not you are using a beginner, intermediate, or advanced
level womens fitness program and what your particular
goals are.

To find out more about how to determine sets, exercises,
etc. you can visit:

http://www.womens-health-fitness.com/womens-fitness.html

Regardless of the number of sets performed, all sets and
repetitions have to be done with proper exercise form and
under complete control.

Exercise Form Or Technique:

One thing that always seems to be missing in most womens
fitness programs, and the most common and critical training
mistake is exercise form or "technique."

Too much weight usually results in poor form, which
decreases your ability to get results and also increases the
risk of injury.

Examples of poor form or technique include, but aren't
limited too…

- Bouncing the bar off your chest when performing a chest
press;

- Using your hips for momentum and over extending your
back to initiate the bicep curls;

- Arching your back or bending backwards when performing
a shoulder press during the resistance portion of your
fitness session;

- Using momentum in any exercise;

- And training at a fast tempo.

Be aware of these types of mistakes and remove them.

About the Author

Phil Beckett is one of the world's most experienced weight
loss, health, fitness and nutrition experts. He is the C.E.O. of
Physique Concepts Inc. He's helped thousands of women
succeed with their weight loss, health & fitness goals over the
past 14 years. Phil also specializes in the research end of
women's weight loss products.

...

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Fitness, Stretching & Exercise Selection For Women
Author: Phil Beckett
Fitness, Stretching & Exercise Selection For Women
By Phil Beckett
Copyright © Physique Concepts Inc.

In addition to stretching the muscles involved in
cardiovascular exercise, you need to stretch each specific
muscle you train in a fitness program.

When you stretch your muscles it helps to provide better
physical performance, prevents injuries, and can help to
improve your posture.

When muscles are stretched, the elasticity in them improves
which will help to increase your range of motion and
improve the quality of your movements.

Never stretch a cold muscle; meaning you should always
make sure your muscles are warm before stretching. It's
usually better to do a more extensive stretch at the very
end of your fitness program, but light stretching between
exercises is fine.

Stretching doesn't take a long time, and it shouldn't, but
you do benefit tremendously from it.

Stretch only after the muscle has been properly warmed-up.
Again, the best time for a complete stretch is when your
exercise session has been completed.

By the time you have finished your specific weight lifting
program, which will be about 35 - 45 minutes in length,
your muscles will have warmed up as much as they can
possibly get.

Remember any womens fitness program must always
include a warm-up and proper stretching for maximum
effectiveness and to prevent injury.

When you do this you will indeed experience the terrific
benefits a good weight training program will give you.

Exercise Selection:

For you to succeed in your over-all womens fitness plan you
need to select at least one exercise for each major muscle
group in your body. This will help to promote well-balanced
muscle development.

Another important part of your over-all fitness plan is the
order your exercises are performed. When doing a range of
weightlifting exercises, it's better to start with the larger
muscle groups then perform exercises for the smaller
muscle groups.

Performing your fitness program in this manner will allow
you to be exercising at your best during the most
demanding exercises when fatigue levels are the lowest and
you feel fresh.

Another important area of exercise selection is the total
number of sets per exercise and total number of sets per
exercise session.

A "set" as it relates to womens fitness is the number of
successive repetitions of a single exercise performed in
succession without stopping.

Now the number of sets per exercise and per exercise
session is really going to depend on exactly what your goals
are.

Always treat your very first set for each muscle group as a
warm-up, as was discussed in the warm-up section above.

Then the rest of your sets will be determined by whether or
not you are using a beginner, intermediate, or advanced
level womens fitness program and what your particular
goals are.

To find out more about how to determine sets, exercises,
etc. you can visit:

http://www.womens-health-fitness.com/womens-fitness.html

Regardless of the number of sets performed, all sets and
repetitions have to be done with proper exercise form and
under complete control.

Exercise Form Or Technique:

One thing that always seems to be missing in most womens
fitness programs, and the most common and critical training
mistake is exercise form or "technique."

Too much weight usually results in poor form, which
decreases your ability to get results and also increases the
risk of injury.

Examples of poor form or technique include, but aren't
limited too…

- Bouncing the bar off your chest when performing a chest
press;

- Using your hips for momentum and over extending your
back to initiate the bicep curls;

- Arching your back or bending backwards when performing
a shoulder press during the resistance portion of your
fitness session;

- Using momentum in any exercise;

- And training at a fast tempo.

Be aware of these types of mistakes and remove them.

About the Author

Phil Beckett is one of the world's most experienced weight
loss, health, fitness and nutrition experts. He is the C.E.O. of
Physique Concepts Inc. He's helped thousands of women
succeed with their weight loss, health & fitness goals over the
past 14 years. Phil also specializes in the research end of
women's weight loss products.

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How nutritionally deficient are you?
Author: Jenny Drake
Meals planned and prepared by professionals, food recipes, healthy meal plans and grocery shopping lists tailored specifically for you and your conditions ... what else could enhance your food input and energy output?

There's a huge body of evidence to say: Vitamins and supplements alone, or in the form of healthy meal replacements.

A recent survey of 8,000 adults showed that Americans could save up to $8.7 billion on treatment for heart disease, stroke, cancer and cataracts if they consumed optimal amounts of antioxidants, Vitamin C, Vitamin E and Beta Carotene.

Only 1% of those surveyed met the minimum dietary requirement of the USDA's food pyramid.

Obviously, getting proper nutrition takes a back seat to a busy schedule, and perhaps even to other weight loss products.

But there are easy answers to this challenge. For instance:

Healthy meal replacements can deliver balanced nutrition, vitamins, and minerals in place of a traditional meal when time is short.

Weight loss products include powder, ready-to-drink, and bar options, as well as meal replacement products specially designed for low-carb meal plan dieters and women.

There's a good rundown on these and other options at http://beauty-fitness-lifestyles.com Beauty Fitness Lifestyles .

These days, there does seem to be an answer to most of the obstacles life sends us!

About the Author

Jenny has a healthy interest in living life to the full. Her advice and writings are available for free download at http://beauty-fitness-lifestyles.com Beauty Fitness Lifestyles

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The "Grey" Area Between Doctors & Fitness
Author: Hugh C. Levett - Yeats

A doctor studies the human body from a medical point of view, but this does not automatically qualify him as an expert in exercise physiology, human biomechanics, sports nutrition and supplementation or any of the multitudes of complex training exercises. Unless he specialises, the standard medical curriculum simply does not cover these specialist areas.

In fact, over the last few decades' doctors have made unbelievable mistakes regarding training and fitness. For instance, doctors were once officially quoted as saying that anabolic (muscle enhancing) steroids had…wait for it…"no muscle building effects on the body whatsoever!" Further – more, doctors per se, are not the ones leading the field or making all the constant new discoveries in the health and fitness world. Sports nutritionists, exercise physiologists and sportsmen in general tend to be responsible for all these considerable advances. On the other hand, fitness experts are most certainly not doctors and should never pretend to be! Nonetheless, there is no doubt whatsoever that the two fields of expertise overlap quite extensively.

The human body does not change its properties simply because a doctor or trainer is studying it; after all, laws regarding muscle contraction or protein/carbohydrate synthesis are constant. The common ground therefore is the human body itself and all its immense complexities. However, where medicine and fitness start to separate is the precise way in which this extensive knowledge or the human body (anatomy, physiology, nutrition etc.) is applied or utilised.

Let's take the "heart" as just one example, because it falls well within this grey area owing to its critical role in the body. Doctors deal with millions of heart problems every day: blood flow, valve inefficiency, disease, enlarged, to fast, to slow, neurological / hormonal / enzyme problems etc.; but fitness of course also involves the heart. In fact its general condition and ability to function properly under stress is absolutely crucial for sportsman. The heart itself is a muscle and needs to be trained just like any other muscle (although the cell types are different). A well-conditioned heart has numerous benefits for the body, some of which include:

A] Better blood flow.

B] More oxygen supplied to the working muscles, brain and internal organs.

C] Better expulsion of toxic wastes.

D] Lower pulse.

E] Less workload under stressful conditions ( both physical & mental).

Therefore, although doctors and fitness experts study the heart in their own particular specialists field, they can both learn and benefit from one another's expertise. This interchangeability or 2-way referral system is based on common ground that exists between 2 distinct specialised fields of expertise. This common factor is the human body and everything pertaining to it. And it is exactly what constitutes this "grey area! "

Hugh Levett-yeats
http://www.infitnessandwealth.com " http://www.infitnessandwealth.com

Hugh Levett-yeats is the author of How to become a personal Fitness trainer and Achieve financial Independence. Hugh has been actively involved in the health and fitness business for over 30 years and is a world renowned fitness trainer.

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Benefits of Having a Fitness Buddy
Author: TC Thorn

It's raining outside. Your shoes are still wet from your last walking session. You really should just go out and exercise, but there's something good on TV. Maybe later...

Sound familiar?

Now try this scenario: It's raining outside. Your shoes are wet and you don't really feel like going for a walk, but your cell phone is blinking with a message from your buddy that says she's already left the house and she'll meet you at the trail. You know you have to go, or she'll give you a hard time for ditching her. So, you grab your soggy shoes and head off for a power walking session. Afterwards, you feel good. You always feel good afterwards; it's the getting started part that's hard.

That's why it's so beneficial to have someone else to exercise with on a regular basis. There's no type of fitness regimen that can't benefit from having a fitness buddy. If it's weightlifting, your buddy can spot you. If it's running or biking, they can push you to go faster than you would if you were alone. If it's climbing, she can catch you when you slip and start careening down the mountain (maybe climbing isn't the safest fitness activity).

Whatever your choice of fitness outlets, a workout buddy can not only push you harder than you would yourself, but they can actually get you out the door. Never underestimate the power of social obligations. Those of us who wouldn't think twice about breaking a date with ourselves cringe at the idea of breaking a date with a friend. Especially if we have friends who are experts at giving the guilt-trip.

OK, so you're sold on the idea of a fitness buddy. But wanting one can be easier than finding one. Your regular friends might not be into fitness, or they're the kind of people who start something with good intentions and gradually slack off. It's important to find someone who is as dedicated to fitness (or more dedicated) than you are. But where to look? Here are some ideas:

-Ask a friend, or see if a friend of a friend is looking for somebody. -If you belong to a gym or health club, see if there is a bulletin board out front where you can post requests. -Join an exercise class or take some sports lessons; you might find an interested person or two. -Check fitness web sites, especially related to your interests; there may be a message board where you can look for activity partners.

Whatever route you choose, don't be afraid to initiate proceedings by starting up conversations with people or starting new threads on message boards. You might be surprised at how many people are also looking for regular workout buddies.

Once you find a fitness buddy, don't let him or her down. If you both show motivation and keep to a regular schedule, you'll both reap the benefits.

TC Thorn writes for http://www.fitness-buddies.com " http://www.fitness-buddies.com , a site with articles on fitness and weight-loss as well as a forum for helping people find fitness buddies. This article may be reprinted providing the link is included and active.

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Golf Fitness: The Quickest Way To Play Better Golf
Author: Mike Pedersen

Golf has always been viewed as a game of leisure. But today's golfer is leaner, stronger, and fitter. Until the last few years, golfers didn't know how to go about incorporating golf fitness, or specifically resistance training for golf.

They have had a vision of going into the local gym and being intimidated by the "muscle heads." It can also be overwhelming to decide what plan of action to take and if it will be worth the time and effort. I have listed some myths about strength training for golf and the truths about them as well.

"I will bulk up too much and that will hinder my golf swing."

Golf fitness (resistance training specific for golf) will not result in muscle gain that will alter your swing mechanics. To increase muscle size, involves lifting increasingly heavier weights with lower repetitions, increasing your calorie intake dramatically, and spending a couple of hours per day lifting weights.

A golf fitness program incorporates moderate weight, with medium (12-15) repetitions, and in a time frame of 30-45 minutes. This type of program is designed to improve your golf specific strength and endurance, not build muscle.

"I will lose flexibility if I lift weights."

In fact, the opposite is true! Weak muscles are also tight muscles. When you do resistance training, you are increasing blood flow, working through a functional range of motion specific to golf, and strengthening the tendons and ligaments in every joint of your body. In conjunction with a stretching program, strength training will improve flexibility, not hinder it.

"Weight training will cause me to lose feel."

By strengthening your muscles specific to golf, you will have better control of your body. A golf fitness program trains your body specifically for your golf game. When you improve functional strength, you have more control and balance, which will improve your feel. Strength training involves body awareness, muscular control, and coordination. These are all key elements for enhanced golf.

So in summary, golf fitness can be done when you are in your early teens (with supervision), or into your late 80's. I have personally worked with people in there 70's and 80's who increased their strength 100%. This was partly due to the initial level of fitness being so low. My point is, that it is never too late to start. Search out a fitness professional or conditioning specialist to design a golf specific program and you will play better than you ever imagined! Start now!

About The Author: Mike Pedersen is a respected golf fitness expert, and the author of the Ultimate Golf Fitness Guide, numerous golf fitness tips and founder of several online golf fitness sites. For more information on his new, cutting-edge golf fitness ebook, go to http://www.ultimategolffitnessguide.com. " http://www.ultimategolffitnessguide.com.

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