When learning to perform an exercise or to hold a position for an extended time, many people are taught to count through them or to count for a period of holding time.  When you are counting seconds, your attention is drawn to the time remaining and you tend to focus on the pain you feel as your muscles ache and start to shake, instead of the performance of the exercise itself.  This causes you to 'suffer'.  When you learn how to relax in and through the positions, you will reap the far reaching benefits of which the exercise is meant to create.

In order to relax, one must breathe deeply.  It is best to practice through a demonstration in order for you to realize the experience of this deep breathing technique.

Sitting at rest, with your back straight in a chair.

Breathing through solely the nostrils, inhale completely, hold for a count, then exhale and hold for a count.  Take the air into the bottom of the lungs first, allowing it to travel upwards, expanding the ribcage and lastly your chest.  If doing it correctly, you will notice your belly expanding first, then you'll feel the air pushing out the ribcage and your back.  You may likely yawn sometimes.  That's a good sign.  It means that you are expanding your lung capacity. Continue to breath this way and as you start to get your rhythm, each time you take another breath, you will naturally start to breath a little slower.  With this relaxed mindset, you will be able to go a little further or hold a little longer with ease.

Please apply this deep breathing technique to one or more of the following exercises and stretches and notice how your body responds. You will feel it relax 'through' the discomfort and pain your muscles may be experiencing.

1. Hamstring stretch: Simply sit on the floor with feet open in a V.  Inhale reach up, exhale bend forward reaching toward the toes.  Stay low and ease up just a bit as you inhale, then on the exhalations allow yourself to move forward.
2. Chair: Stand, Bend the knees into sitting position, stay in this imaginary chair and extend your hands above your head, straighten out the arms and reach for the sky, look up. HOLD, the position and KEEP BREATHING.
3. Floor Bridge: Lying on the floor with knees bent, slowly lift your hips and torso off the ground and get as much height as you can by inching your shoulders underneath you and slightly squeezing the glutes. HOLD, the position and KEEP BREATHING.
4. Plié: Stand with the legs widened about 4 feet apart. Inhale as you lower, Exhale as you rise.

Please apply this technique to all your exercises always.  You will notice that your muscle memory and strength and mind clarity will improve.  If you simply apply this deep breathing technique anytime, anyplace you feel stress, it will dissipate. 

You might be familiar with popular stress management techniques, but did you know that there are some ordinary tasks which serve as natural stress relievers?  You may not think of them formally as stress management techniques, but the following stress relievers can help you feel more relaxed and allow you to enjoy life more, and be productive, too. 

Garden
The physical activity of digging, pulling and planting can be a great stress release, while sunshine is a great source of vitamin D and inner peace. Planting, fertilizing and tending a garden of vegetables, flowers or anything else that grows, can be a wonderfully relaxing pastime, with the reward of delicious organic food, a beautiful bouquet, or a gorgeous yard as well! 

Sing! Loudly.
Belting out a favorite tune, either with the soundtrack backup or acappella.  Loud vocalization releases tension from your body, and music can therapeutically take your mind off your troubles. Singing in the shower is a great way to start the day.  Let the noise of the water drown out any flaws in your singing and fully immerse in the experience. Sing in the car, perhaps it'll cut down road rage. Chant a positive mantra, or simply Ohmmmmmmmm for a while. You'll see just how quickly this can put you into a mediative trance.

Play
Do you have enough fun? Playful interaction with kids can change your state of mind. If you have small children, do you really play with them, or just supervise? They'll love it if you roll on the ground with them and engage in doing arts and crafts too. Older kids can be great movie dates, and teens can be good shopping companions. If you don’t have kids, borrow a friend’s. Being present with them is good for the both of you to nurture your relationship. 

Dance

No worries if you don’t find a rhythm.  Just find a good groove and start boogying.  If you can get a partner-even better.  Practice in the living room, the kitchen when you’re cooking, at the bus stop, who needs a dance club! 

Sex
You probably already know that sex is a great tension reliever, but have you officially thought of it as a stress-relieving practice? Perhaps you should. The physical benefits of sex are numerous, and most of them work very well toward relieving stress. Sadly, many people have less sex when their stress levels are high. Clean
Throw on some music and de-clutter a drawer, a room, or your whole house. Spray and wipe your windows and watch the nice pattern you create, or let your hands bathe in the sudsy warm water as you wash dishes. The activity of washing your car, or vacuuming your carpets can release stress from your body, rewarding you with a cleaner space and more soothing surroundings when you’re done!

Play an Instrument or Learn One

Letting your creative juices flow has the effect exactly opposite of stress. It raises your feel-good receptors and helps you gain clarity.  An added benefit is that you may also impress your family and friends with a new tune and help them relieve their stress in the process!

The rules are simple. Changing your behavior is not. Accept that. It is natural that you may ‘fall off the wagon’ sometimes. That’s normal and expected. Just make sure that you commit yourself to getting back on the wagon, before you fall off. Believe that you can ride the bicycle and you will ride it. If you don’t believe you can ride the bike, then you’ll always fall and probably decide that you’re not going to try again since you’ve already made up your mind that you don’t believe you can ride the bike. I’ll tell you a trick to believing in anything…feelings. Feel that you are already riding. If you feel it, you believe it. Following below are what I call the HEALTHY WEIGHT RULES. If you abide by these rules, you will:

• lose weight if you are too heavy

• maintain your weight if and when you are in healthy range

• gain weight if you are too skinny

RULE #1. The amount of calories you consume must equal the amount of calories your body burns.

These are based upon normal body mechanics. In basic terms, metabolism, is a series of process by which food is converted into energy and products needed to sustain life. When the body converts food into energy, we call it digestion. The body creates heat during this conversion process. In laymen’s terms we say the body is burning calories.

During your quest for good health, you may have heard about calories, more specifically counting calories, but perhaps have not taken the time to understand exactly what a calorie is or the reason why all this attention is given to calories. A calorie is a unit of energy-producing potential in food. The potential of energy production from food, otherwise known as its calories, have been measured and that information is readily available and usually found right on the packaging.

Perhaps you have learned about it, but haven’t been able to stay true to a diet because it’s too difficult to be practical about how to count calories in everyday life. Well, I’m here to slap you in the face. Guess what. In order to make a change in your lifestyle habits, you must make a change in your lifestyle habit. This does not have to be difficult. It just has to be something you really, I mean really, want to do. But it’s SIMPLE! Initially, you will need some tools:

• small notebook (so you can write down what you eat)

• a small calorie counter pocketbook (the source from which you’ll write down your consumption into your notebook)

• a kitchen scale, in grams preferably (to measure your food-in order to look up a food in a calorie book, you need to know how much of the food you have.)

• measuring cups and measuring spoons

RULE #2. Eat mostly unprocessed foods. The more raw foods, the more organic foods you consume the more nutrition you give your body. The more nutrition you give your body, the better the body functions. Nutrition is the nourishment that we obtain from food. Since food that is processed or grown with chemicals or in depleted soil or poisoned by toxic substances or infused with artificial ingredients, the nutritious elements become reduced or even non existent. The more food (calories) that we consume that are without nutritious value (empty), the less positive energy is created within the body. This leads to disease.

RULE #3. Exercise. The human body is meant to move. It is made for the purpose of being active. If you do not activate its muscles regularly in a fashion to keep them limber and strong, then they will lose their purpose. It’s best if you start with small increments that you can incorporate into your everyday routine. View (daily exercise tips) for some examples.

RULE #4. Eat in proper portions. Listen to your body as to when to eat, which will in most cases be about 6 meals per day. Please pay attention to what is meant by the word meals. Meals are simply a serving of food. This could be classified as a snack, dinner, breakfast, lunch; it can be a liquid or solid.

THE GOLDEN RULE: The more you practice the first four rules, the more you will find that it gets easier to accommodate this way of living. They become natural habits. You’ll start to feel more energy each day you’ll notice an increase in lean muscle mass while you’re shedding off excess fat mass. In fact, as you become more attuned to your body, you’ll notice that if you don’t practice these rules regularly, you’ll be more sensitive to feeling ill at ease. Your body will be telling you what it needs and this time you’ll be listening!!

Now let’s do a mind exercise. Imagine yourself exactly as you would be in your ideal universe. If you could transform your body to exactly what you want it to be, what would you envision it to look like? Your body, your vision of your body. Not some celebrity’s body, because that’s not your body, that’s theirs. Envision your body. Go ahead, close your eyes.

Open your eyes. Print these pages and GET STARTED!!!! Right now.

TIP OF THE DAY: go put on a fun song and DANCE!!!!

DO IT………….. DANCE

When you are in harmony, the universe around you vibrates harmoniously…live in tandem!

    What are you waiting for? !¬@#$%^*()!!!  Death? You can’t quit when you’re dead and everyday we get closer to death…some on a quicker path than others.  The ones who smoke always win the race. I know that I want to be able to enjoy health and fitness during my life and from all that I know, so does every other living person on this earth.  Nobody wants to live in perpetual uncomfortable health circumstances, especially, if they have the power to not live in them.  Yeah, yeah, yeah. I know that a lot of you are saying: well, smoking is one of the things that makes me feel happy.  BULL****!. Okay…perhaps temporarily, it may provide a false sense of comfort.  But REALLY? For those few minutes of ‘contentment’ , a life of perpetual ill-health is traded.  If you change your perspective…and you can, just change the ‘excuses’ you make up, to excuses that you make up to choose health instead of starvation.  Starvation here, meaning, starving every one of your cells of essential clean oxygen and good nutrition.  Every time you puff, you steal nutrition and oxygen from your cells, which lead to their breakdown, which lead to disease.

    It’s not too late. Ever. NOW is the time. Not tomorrow or the next day, or when you go on vacation or when you join the gym or blah, blah, blah.  NOW. Right now, Go look at yourself in the mirror…literally. Speak aloud and say: “I quit smoking.  I choose health. I choose to allow my lungs and my body to heal.”  Throw out those remaining cigarettes you have in your purse or pocket.  That’s it. Now, create new habits.  Each time the thought pops in your head, replace it with a new behavior.  i.e.: drink water.  Take a short walk. Do some breathing exercises. Chew gum. Sing a song-out loud. Write a poem.  Draw.  Read something engaging. …etc…fill in the blanks here….

Some tips to keep you on track:

A)    Scotch tape signs that you write to yourself onto your bathroom mirror..and other places that you will see repeatedly during the day…maybe your office desk, or inside a refrigerator.  i.e.:
“I Love Myself more than I enjoy cigarettes.”
“I deserve to be healthy”
“Cigarettes are evil”
“I’m so happy to be a nonsmoker”
“I am stronger than these cancer sticks”
“I’m a winner”
…

B)    Tell your loved ones-with conviction- that you quit smoking and that you would appreciate their support through this process. Tell them that you may need tough love and to now give you’re your whiles if fall off the train.  They will help you stay on track.

C)    Take on a new project.  Be it an exercise program, writing, learning a new language…etc. This will give you a focus.  Something to look forward to-occupying your ‘downtime’.  This will lead to your being more fulfilled in life since you’ll be replacing a bad habit with a productive one.

D)    Eat Healthy. Many people fear that they may gain weight if they quit smoking.  If you eat healthy foods and maintain activity and drink lots of water (your body will be flushing out the built up toxins during your quiting phase), have faith that you are not going to put pounds on.  Instead of feeding that cancer stick craving with a donut, feed it with a few jumping jacks and an apple.

Don’t Give Up.  Believe In Yourself. You, And Only You, Have The Power Inside And You Can Quit. YOU BECOME WHAT YOU BELIEVE AND YOU ARE ALWAYS RIGHT.

If You Tell Yourself You Quit, Then, You Quit!

Yes, it is that easy.

Moderation, moderation, moderation…. Balance, balance, balance. 

It can be done. It will be done.
 

For some people, this could mean simple tweaks in their written/routine free-weight exercises, starting with chest and ending the week with arms. For others, it's about hopping on that bike and/or treadmill and running that extra five miles a day. It's my strong recommendation that you immerse yourself in a solid mix of cardio and free weight exercises as not to create boredom, or lack of will. BUT, don't make your schedule the same each week; spontaneity is key! Sure, there are those who say they've come to learn to love what they do, charming the same weight-lifting regimen weekly while avoiding anything irregular as not to "tarnish" their workout. Learning to love however, is different from naturally engaging in something that's enjoyable.

Routines can be easy, and not very strenuous; but after all, they are just routines. So it's with my dear advice that as practitioners of exercise and fitness we teach ourselves new things, while also teaching our body the same. This is inherently true with things like dance. More specifically, Zumba is an excellent example of something different, fun, and unique. The ability to genuinely enhance cardiovascular function and endurance, while practicing muscle memory routines effectively exercises the whole body. And simply put, it's fun.

The most practical and enjoyable way to stay in shape undoubtedly is by playing sports. Joining a soccer league on Sundays or perhaps playing something as simple as intramural dodge ball or kickball can successfully burn thousands of calories in just one day. The sheer competitive nature of these athletic activities drives the body further and beyond, and although strenuous at times, people crave the struggle and willingness to become better. There comes a certain rush that comes with fast paced activities, which brings me to my next point.

These could include anything from dance to karate and MMA (Mixed Martial Arts). Again, most of these practices are very difficult to mimic at an ordinary Gym.  You can certainly find out more from top trainers/classes at pristine establishments like <a href="http://www.mmaindustries.com ">MMA Industries</a>.

Things like mountain climbing, biking, quad-racing, fishing, golfing, etc… – These are all great ways to actively stay in shape, and they're quite enjoyable as well! A sudden increase in endorphins will surely make anybody's day brighter. Also, almost all of these activities take place outdoors, which captures much needed vitamins from the sun, further enhancing the overall experience. Keep in mind however, it is important to get your heart rate up every now and then, so switching on and off amongst these and cardiovascular exercises (i.e. – treadmills) will keep your body guessing while enhancing overall fitness.

Sports and Dance are both a leisurely and/or competitive practice, but can also be the most effective way to exercise. <a href="http://www.gymsource.com/treadmills">Treadmills</a> and <a href="http://www.gymsource.com/ellipticals">Ellipticals</a> will shed weight and enhance muscle strength/endurance, but will never capture the soul and rhythm that dance makes so enjoyable. Meanwhile, the competitive nature and drive that comes with playing sports will always be an important part of everybody's lives.  But again, it's important to diversify your fitness, and be able to incorporate pleasure and strain. Attempt to pull one's self away from everyday fitness equipment and home gyms; pick up a class of zumba and/or sign up for an intramural softball league and you'll be on your way to a healthier, more enjoyable lifestyle.

This was a guest posting by Jim Rollince, whom is a representative from the web relations department of Gym Source. He currently oversees all creative writing efforts and is an expert in home gym equipment<"http://www.gymsource.com/">.

During your quest for good health, you may have heard about calories, more specifically counting calories, but perhaps have not taken the time to understand exactly what a calorie is or the reason why all this attention is given to calories.  A calorie is a unit of energy-producing potential in food.  The potential of energy production from food, otherwise known as its calories, have been measured and that information is readily available and usually found right on the packaging. 

Perhaps you have learned about it, but haven’t been able to stay true to a diet because it’s too difficult to be practical about how to count calories in everyday life.  Well, I’m here to slap you in the face.  Guess what.  In order to make a change in your lifestyle habits, you must make a change in your lifestyle habit.  This does not have to be difficult.  It just has to be something you really, I mean really, want to do.  But it’s SIMPLE!  Initially, you will need some tools:
•    small notebook (so you can write down what you eat)
•    a small calorie counter pocketbook (the source from which you’ll write down your consumption into your notebook)
•    a kitchen scale, in grams preferably (to measure your food-in order to look up a food in a calorie book, you need to know how much of the food you have.)
•    measuring cups and measuring spoons

RULE #2.  Eat mostly unprocessed foods.  The more raw foods, the more organic foods you consume the more nutrition you give your body.  The more nutrition you give your body, the better the body functions.  Nutrition is the nourishment that we obtain from food.  Since food that is processed or grown with chemicals or in depleted soil or poisoned by toxic substances or infused with artificial ingredients, the nutritious elements become reduced or even non existent.  The more food (calories) that we consume that are without nutritious value (empty), the less positive energy is created within the body.  This leads to disease.

RULE #3. Exercise.  The human body is meant to move.  It is made for the purpose of being active.  If you do not activate its muscles regularly in a fashion to keep them limber and strong, then they will lose their purpose.  It’s best if you start with small increments that you can incorporate into your everyday routine.  View (daily exercise tips) for some examples.

RULE #4. Eat in proper portions. Listen to your body as to when to eat, which will in most cases be about 6 meals per day.  Please pay attention to what is meant by the word meals.  Meals are simply a serving of food.  This could be classified as a snack, dinner, breakfast, lunch; it can be a liquid or solid.

THE GOLDEN RULE: The more you practice the first four rules, the more you will find that it gets easier to accommodate this way of living. They become natural habits.  You’ll start to feel more energy each day you’ll notice an increase in lean muscle mass while you’re shedding off excess fat mass.  In fact, as you become more attuned to your body, you’ll notice that if you don’t practice these rules regularly, you’ll be more sensitive to feeling ill at ease.  Your body will be telling you what it needs and this time you’ll be listening!!

Now let’s do a mind exercise.   Imagine yourself exactly as you would be in your ideal universe.  If you could transform your body to exactly what you want it to be, what would you envision it to look like?  Your body, your vision of your body.  Not some celebrity’s body, because that’s not your body, that’s theirs.  Envision your body.  Go ahead, close your eyes. 

Open your eyes. Print these pages and GET STARTED!!!!   Right now.