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Saturday, 30 June 2012

THE FIVE TIBETAN RITES


The Five Tibetan Rites is an incredible and powerful program. It turns back the clock. It increases your energy, mental clarity and focus. It reduces stress, and improves strength and flexibility. It is capable of restoring your passion and zest for life if you let it. I highly recommend it for anyone willing to improve their life.

Just 10 mins a day for a better life
You will...
  • Increased energy & vitality.
  • Calmer, less stressed. Able to cope better.
  • Improved breathing.
  • Overall improvement in health.
  • Improved mood & sense of wellbeing/purpose.
  • A more youthful body; less stiff and far stronger... and much more.
RITE NUMBER ONE

Stand erect with arms outstretched horizontal to the floor, palms facing down. Your arms should be in line with your shoulders. Spin around clockwise until you become slightly dizzy. Gradually increase number of spins from 1 spin to 21 spins.

Breathing: Inhale and exhale deeply as you do the spins.

RITE NUMBER TWO

Lie flat on the floor, face up. Fully extend your arms Along your sides and place the palms of your hands against the floor, keeping fingers close together. Then raise your head off the floor tucking your chin into your chest. As you do this, lift your legs, knees straight, into a vertical position. If possible, extend the legs over the body towards your head. Do not let the knees bend. Then slowly lower the legs and head to the floor, always Keeping the knees straight. Allow the muscles to relax, and repeat.

Breathing: Breathe in deeply as you lift your head and legs and exhale as you lower your head and legs.


RITE NUMBER THREE

Kneel on the floor with the body erect. The hands should be placed on the backs of your thigh muscles. Incline the head and neck forward, tucking your chin in against your chest. Then throw the head and neck backward, arching the spine. Your toes should be curled under through this exercise. As you arch, you will brace your arms and hands against the thighs for support. After the arching return your body to an erect position and begin the rite all over again.

Breathing: Inhale as you arch the spine and exhale as you return to an erect position.

RITE NUMBER FOUR

Sit down on the floor with your legs straight out in front of you and your feet about 12" apart. With the trunk of the body erect, place the palms of your hands on the floor alongside your buttocks. Then tuck the chin forward against the chest. Now drop the head backward as far as it will go. At the same time raise your body so that the knees bend while the arms remain straight. Then tense every muscle in your body. Finally let the muscles relax as you return to your original sitting position. Rest before repeating this Rite.   

Breathing: Breathe in as you raise up, hold your breath as you tense the muscles, and breathe out fully as you come down.


RITE NUMBER FIVE

Lie down with your face down to the floor. You will be supported by the hands palms down against the floor and the toes in the flexed position. Throughout this rite, the hands and feet should be kept straight. Start with your arms perpendicular to the Floor, and the spine arched, so that the body Is in a sagging position. Now throw the head back as far as possible. The, bending at the hips, bring the body up into an inverted "V". At the same time, bring the chin forward, Tucking it against the chest.

Breathing: Breathe in deeply as you raise the body, and exhale fully as you lower the body.


FURTHER INFORMATION

One thing I must caution you against: you must never take a shower, tub, or wet towel bath which is cold enough to chill you even slightly internally. If you do, you will have undone all the good you have gained from performing the Five Rites. 

All that is required is to practice the Five Rites three times a day to begin with, and gradually increase them as I have explained until each is being practiced 21 times each day. That is all; there is nothing more.

You may skip one day a week, but never more than that.

The use of the Five Rites is no hardship at all; it requires less than 10 minutes a day to practice them. If necessary one can get up ten minutes earlier or go to bed ten minutes later.


To burn more fat and speed up your metabolism, perform the the 5TR exercises in the morning and before breakfast.

And add a half hour of walk on a daily basis. Not only will it contribute to your physical health, it will give you the opportunity to enjoy all of nature around you.


You will feel younger than you have felt in years.

Enjoy it!

Thursday, 28 June 2012

ENTRE NA ZONA

 

Para perder mais gordura, treine com a frequência cardíaca entre o seu FCTmin. e o seu FCTmáx. Assim:

 

1) Calcule a sua frequência cardíaca máxima
      220 - a sua idade = FCM

2) Calcule a sua frequência cardíaca em descanso
      Batimentos em 1 minuto = FCD

3) Calcule a sua frequência cardíaca de reserva
      FCM - FCD = FCR

4) Determine a sua frequência cardíaca de trabalho mínima
      FCR x 0,65 + FCD = FCTmin.

5) Determine a sua frequência cardíaca de trabalho máxima
      FCR x 0,85 + FCD = FCTmáx.

Tuesday, 26 June 2012

TARGET ZONES TO IMPROVE YOUR RUNNING


Heart rate zones spell a new level of effectiveness in heart rate based training. 
Training is divided into five target zones based on percentages of maximum heart rate. 
With target zones, you can easily select and monitor training intensities and follow training programs.

Running intensity in Zone 1 is very low. The main training principle is that performance level improves during recovery, not during training. Sometimes, training has been so strenuous that you may not have recovered yet the next day, in which case, you can accelerate the recovery process with very light intensity training.
Endurance training occurs in Zone 2, and features an easy aerobic run. Endurance training is an essential part of every runner's training program. In fact, endurance training is the base of any training. Making progress in endurance training requires persistence.
Aerobic power is enhanced in Zone 3. Here, training intensity is higher than in zones 1 and 2 but is still mainly aerobic. Training in zone 3 can, for instance, consist of intervals followed by recovery. Running in this zone is especially effective for improving the efficiency of blood circulation in the heart and skeletal muscles.
To compete at your top potential, you will need to do some training in Zone 4 and Zone 5. In these zones, you run anaerobically in intervals of up to 10 minutes: the shorter the interval, the higher the intensity. Sufficient recovery between intervals is very important. Training in zones 4 and 5 is designed to bring the runner to peak performance.
When running in a certain zone, the idea is to utilize the entire zone. The mid-zone is a good target, but you don’t need to keep your heart rate at that exact level all the time.
Heart rate will gradually adjust to training intensity. For instance, when graduating from zone 1 to zone 3, blood circulation and heart rate can adjust in 3-5 minutes.
The response time of heart rate to an exercise of certain intensity varies according to training, recovery, environmental and other factors. It is, therefore, important to pay attention to any signs of fatigue and to react accordingly.
Target zones work best with your own maximum heart rate, aerobic and anaerobic thresholds. To determine your maximum heart rate, use the age formula (220-age) or have the value measured by a professional. 
Use target zones when you train for a specific running event or for specific benefits in each of your workouts.

Saturday, 23 June 2012

Summer Skin Issues



Summer is a time to relax and recharge, but for the skin it can mean trouble. Sunburn, rashes, insect bites and acne are all on the rise in the summer. Here are a few tips to keep summer skin looking its best.

Sunburn
Even one blistering sunburn in childhood more than doubles the risk of the life-threatening skin cancer, melanoma, later in life. The best treatment for sunburn is to prevent it by using a broad-spectrum (blocks both UVA and UVB rays) of at least SPF 30 and reapply every 2-3 hours when in the sun and immediately after swimming or sweating. Creams, lotions and gels offer much better protection than spray sunscreens due to more thorough coverage. Hats and sunglasses are also a must to protect ears and eyes. If you get sunburned, the best treatment is a cool compress (like a washcloth in cool water), a light moisturizer, and 400 mg of ibuprofen with a meal to help reduce inflammation. Replace lost fluids with water or sports drinks.

Acne
Heat and humidity can lead to increased oil production in the skin and sweating through makeup and sunscreen can clog pores. The result? More acne breakouts in the summer. When the hot weather starts, acne-prone skin will benefit from adding glycolic or salicylic-acid containing products to the regimen. Cleansers, toners, and light moisturizers with these ingredients will help keep the skin exfoliated and reduce pore-clogging debris. Reduce exercise-induced breakouts by cleansing skin both before and after working out.

Rashes and insect bites
Poison ivy, allergic reactions to a new sunscreen, insect bites….
For insect bites, 1% hydrocortisone cream is helpful and easily found at the local pharmacy without a prescription. Definitely try not to pick at bug bites because they can become infected. Poison Ivy (or Oak or Sumac) can be a much bigger issue to tackle depending on the extent of exposure. If you think you’ve come in contact with poison ivy, first wash your skin and clothes thoroughly to remove the oily residue that causes the itch. If you have a dog, wash him too because he could be spreading it to you! If the rash that develops is in a small area, then 1% hydrocortisone is all that’s needed. However, if the rash covers a large area of the body, call your doctor for a prescription cream.

                            ENJOY THE SUMMER!!! 

Simple Habits That Could Help You Live To 100

It was not too long ago that living to 100 was considered a nearly impossible feat. Yet with more and more advancements in medicine and modern life, reaching 100 is not as far out of reach as we once thought. To make sure that your journey to 100 is one you can be healthy enough to enjoy, checkout some simple habits that you can add to your everyday routine.







Floss your teeth
This lengthens your life for a couple of reasons: One, heart attack rates are linked to gingivitis. If you floss regularly, you have a 50% less chance of having a heart attack. But you’ll also have better-looking teeth, which leads to better-paying jobs and people perceiving your IQ as being higher, so there are many long-term health benefits.

Have more sex
Just going from the average of once a week to twice a week increases your life expectancy by three years. The penis is actually a good barometer for how healthy you are. If your erection’s not strong, it reflects a lot of physical issues with your heart, your brain, and your kidneys. And don’t just have more sex—have safe sex. Infections and viruses might be linked to prostate cancer, and oral sex has definitely been linked to throat cancer.

Pop some pills
A multivitamin, 1,000 IU of vitamin D, 600mg DHA omega-3, and for guys over 40, two baby aspirins a day. It’s the most important inflammatory medication you can take. Aspirin can decrease the risk of getting colon cancer and prostate cancer by 40%. Plus, it thins your blood if you’re worried about strokes and heart attacks.

Don’t stress
A major stressful event, like bankruptcy or divorce, wipes seven years off your life, but having a good support system can soften the blow. Also, ID and resolve the nagging unfinished tasks (NUTs, I call them) in your life.

Sleep
People who sleep fewer than six hours a night have a 50% increased risk of viral infections and increased risk of heart disease and stroke. Lack of sleep is also associated with mental decline and overeating. Half of men over 50 have trouble sleeping. If that’s you, create an environment where it’s easy to sleep. Dim the lights 15 minutes before you go to bed and wear loose-fitting clothing . . . or sleep naked.

Add Red Foods to Your Diet
Not only will adding red foods to your diet make your plate more colorful and aesthetically pleasing, it can also help keep you healthy enough to live to 100! Cruciferous veggies like red cabbage are known to help protect against cancer, while beet juice contains nitrates that relax blood vessels.

Take Two Steps to Workout
Choosing to take the stairs instead of the elevator is already an excellent healthy living decision, but what if you could turn those stairs into your own gym? A very simple way to strengthen your butt, thighs, and other muscles you do not normally use is to take two steps at a time every time you walk up the stairs. If you cannot do two steps at a time, try walking up the stairs twice.

Stretch After a Hot Shower to Prevent Pain
Keeping your body flexible is vital to staying young. Stretching is best when muscles are warm, which is why stretching after a hot shower is so effective. Stretching improves posture and prevents muscle soreness, keeping you feeling young and healthy.

Do the Reverse Warrior
The benefits of yoga seem to be endless but not everyone has the time or dedication to practice it like a guru. Luckily, you can do one important yoga move to help you drop a few extra pounds a year.  

Reverse Warrior
Take a large step with your right foot and turn it perpendicular to the left foot. Bend your right knee until your thigh is parallel with the floor (as if you were lunging). With your right palm facing up, lift your right arm over your head. Reach your right hand towards your left side while sliding your left hand down as low as possible on your left leg. Hold for 20 seconds. Repeat on left side.

Chew Your Food 20 Times
Not only does scarfing down your food prevent you from truly enjoying the taste of your meal, new research links this habit to an increased risk of diabetes. Enjoy your food and prevent raising your risk of diabetes by eating each meal slowly and chewing each bite thoroughly, 20 times. Or, if chewing your food that many times becomes tiresome, at least put down your fork each time that you take a bite in order to slow yourself down and eat less.

Cut Your Cravings in Half to Cut Calories
Resisting those foods that you “have to have” is a battle often lost to that bag of potato chips or those double chocolate chip cookies. Instead of giving into temptation and eating a whole bag of chips or cookies, Dr. Oz wants you to “halve them.” Can’t resist a bowl of chips? Pour it out and then put half back in the bag. This way you cut half of the calories and lose weight faster.

Thursday, 21 June 2012

What are the best types of exercise for weight loss?


Do you have the goal to lose some weight and/or tone up?
Do you have limited time when visiting the gym?
Would you like to know the most effective and efficient ways to exercise for weight loss and toning up so you can maximise your time in the gym?
If you have answered yes to any of these questions, the following information will be extremely beneficial for you!
Most of us know that a safe workout consists of the following components: a warm up, some main exercise, perhaps some resistance, perhaps some cardio or both, and a cooldown. However, what is less understood is the best methods for doing each component of the workout. Let me share with you what these are.
Warm Up: One of the most effective ways to prepare for an exercise session is to do a movement-based warm up that consists of full body dynamic stretches. Such movements could be a squat with a reach, a lunge with a twist or a ViPR step over squat. Dynamic stretches will facilitate tissue lengthening, co-ordination, balance, an increase in blood flow as well as stimulation for the mind, making the exercises more engaging and fun! Perhaps the most important benefit of a movement-based warm up is the variety that dynamic stretching provides, which will typically require more energy, therefore immediately contributing to the calorie burn of the session.
Main exercise: The main exercise session should be split into two main sections.
1. Resistance: For weight loss and toning 6-8 full body exercises should be selected. These exercises should be performed so they fatigue you between 8-15 repetitions or just before 60 seconds of execution. Two sets is best for time-efficient results. Some example exercises could be a squat with a row, Power Plate cross pull, step up with shoulder press or ViPR step with upper cut. Minimal rest is best and ideally the exercises would be performed as a circuit. This ramps up our metabolism, maximising calorie burn! Six to eight full body exercises done for two circuits should typically take 20-30 minutes.
2. Cardio: The best method to do cardio for weight loss and toning is intervals. Like resistance work, it ramps up our metabolism making the total calorie burn far greater than steady state 'fat burning zone' exercise.  An excellent routiine would look like this: 1 min hard, 1 min easy x5. Total 10mins. As you get fitter you can add one interval on each session building to a total of 10 intervals which would take 20mins. When doing cardio pick your preferred machine, however do vary the machine you use every couple of weeks to keep challenging the body; this will maximise burn.
3. Lastly then, we finish with a cooldown. Some excellent ways to achieve this and promote a fast recovery include some light movement, followed by some static stretching, perhaps on the Power Plate followed by a couple of Power Plate massages. Bliss!
workout done as described should typically take 45-50 minutes making it achievable in lunch breaks and short windows of time. It will burn a huge amount of calories per session and, more importantly, create a massive increase in metabolism, leading to a long-lasting post exercise calorie burn. That's right, burn calories when you have stopped exercising!


Wednesday, 20 June 2012

CAFEÍNA E PERFORMANCE

A cafeína é um dos estimulantes mais utilizados entre os deportistas e tem efeitos interessantes na performance a vários níveis.
Melhora a concentração  e  a disposição do atleta, o foco no esforço e promove a utilização da gordura como fonte de energia.
Um grupo de investigação da capital espanholatestou o efeito de 3mg de cafeína por kg de peso num pequeno grupo de jogadores de futebol amadores. Foi avaliada a distância percorrida, a altura média do salto, a velocidade de corrida e o número de sprints durante o jogo.
O grupo que recebeu a bebida com cafeína demonstrou melhorias em todos os parâmetros avaliados. Os níveis de cafeína na urina após o esforço eram naturalmente mais elevados no grupo que recebeu a bebidaenergética mas não atingiram o valor máximo de 12mcg/ml a partir do qual é considerado doping. 
A dosagem testada de 3mg/kg de peso, para um homem, pode variar entre 210mg e os 240mg. Tendo em conta que a maioria das bebidas energéticas fornecem cerca de 32mg/100ml e um café médio tem cerca de 108mg, seria necessário beber 500ml de bebida energética ou 2 cafés para ter esse efeito.

Ainda assim, o metabolismo da cafeína e a sua tolerância varia de pessoa para pessoa e não se deve experimentar se sofre de sintomas como taquicardia e ansiedade. Atenção também para a hidratação, uma vez que a cafeína tem um efeito diurético.

Thursday, 14 June 2012

Perca os últimos 5kg!

QUANDO SE COMEÇA A FAZER DIETA É FÁCIL PERDER OS PRIMEIROS DOIS QUILOS: ACONTECE COMO SE FOSSE MAGIA.

Depois chega o fatídico momento em que a balança parece entrar numa guerra com o sacrifício de cada um.

É que os últimos cinco quilos são os mais complicados de se perder e é nessa fase da dieta que muitos desistem. Por isso, vou recomendar um treino perfeito para evitar essa fase negativista.



MANHÃ:  Acelerar o metabolismo, controlar a glicemia e preparar-se para o treino da tarde
ASSIM QUE ACORDAR
Cafeína e Cardio
Ninguém salta da cama com vontade de fazer exercício.
Mas há muitas teorias defendendo que as primeiras horas do dia são as ideais. "Antes do café da manhã, o corpo consegue queimar muito mais gorduras porque as reservas de carbohidratos (glicose) estão esgotadas e o nível hormonal facilita o acesso à gordura corporal" A cafeína ajuda a utilizar as células gordas como fonte de energia.
O treino matinal recomendado não é o mais apetecível: um café ao despertar seguido de de uma hora de caminhada ou de corrida com intensidade média-alta. 
Está comprovado que as pessoas que treinam antes do café da manhã queimam mais gordura, já que o corpo encontra nela sua única fonte de energia. 
Esse treino matutino não é o mais importante do dia. O principal é à tarde na sala de musculação.
Mas se não tem disponibilidade para treinar duas vezes por dia, é preferível optar pelo treino de força que é, sem dúvida, mais intenso que esse aperitivo matinal.
CAFÉ DA MANHÃ
Proteínas e Carbohidratos de absorção lenta
Um café da manhã muito baixo em gordura e sempre com carbohidratos de absorção lenta.
O obejetivo aqui é controlar a insulina. O seu nível costuma estar baixo nas primeiras horas do dia, mas sobe drasticamente logo após a primeira refeição.
Os carbohidratos, quando se armazenam nos músculos em forma de glicogenio, trazem água consigo; isto ajuda a inchar os músculos e até podem melhorar a sua função.
Um café da manhã ideal seria, por exemplo, dois ovos e quatro claras e uma torrada integral ou uma maçã, por exemplo. 
Uma segunda opção seria um shake de proteína batido com banana ou maçã.
ALMOÇO
Proteínas e fibras
O prato principal pode ser um peito de frango ou peru grelhado com verduras ricas em fibra (como brocolis) e uma porção de arroz integral ou duas batatas pequenas. Este tipo de refeição obriga a mastigar muito bem, o que acalma o apetite e da mais tempo para o cérebro enviar uma mensagem de saciedade. O alto conteúdo de proteínas pode efetivamente acelerar o metabolismo.


TARDE:  Reabastecer treinar e recuperar
LANCHE PRÉ-TREINO
Proteínas e carbohidratos de digestão rápida
No meio da tarde toca encher o tanque antes de ir para a academia. Pode optar por um lanche de peito de peru e uma maçã ou banana. A proteína do peru proporciona mais material para aos músculos para esse processo interminável de reparação e reconstrução, e carbohidratos para garantir energia  para o treino.
Além disso essa combinação aumenta insulina , que dilata os vasos sanguíneos, e desse modo, faz com que os músculos inchem durante o treino e recebam mais nutrientes, o que também acaba por acelerar o processo de recuperação.
TREINO
Destruição estratégica de fibras
É difícil ganhar massa muscular enquanto se segue uma dieta com restrições calóricas, mas não é impossível. O segredo está em se esforçar ao máximo, mas sem colocar em risco a capacidade de recuperação para o treino seguinte. ou seja, divida o treino em membros superiores e membros inferiores, levando os músculos ao esgotamento.
Ex: Usar uma carga elevada e fazer 5 séries de 12, 10, 8, 6 e na última diminui o peso e faz 20 repetições. Conforme reduz as repetições aumenta o peso e descansa 1 minuto entre as séries.
NUTRIÇÃO PÓS-TREINO
Mais nutrientes de ação rápida
Depois do treino deve-se aproveitar os primeiros 15 ou 30 minutos para ingerir proteínas e carbohidratos de rápida absorção. (para recuperar os músculos)
Pode ser um shake de proteína whey e uma fruta.


NOITE:  Relaxar e recuperar as forças
JANTAR
Proteínas e gordura monoinsaturada

A última refeição do dia é o momento mais recomendado para se consumir gordura monoinsaturada e obter mais energia em vez de carbohidratos. O sistema de insulina e de carbohidratos não funcionam bem a essas horas. E a alimentação é sempre mais variada se incluir gorduras saudáveis.
Prepare verduras com peito de frango, acompanhado por uma salada verde. A proteína e a gordura, juntamente com as fibras das verduras vão dar uma saciedade até a hora de dormir, algo que não de ve demorar depois do treino de alta intensidade desta tarde.

IMPORTANTE: 
 Este é um plano para se perder GORDURA

Wednesday, 13 June 2012

NOVA FÓRMULA PARA OS OSSOS

O esqueleto tem que suportar muito peso, por isso, aumente a sua resistência!
A Universidade Tufts, de Boston (EUA), criou a seguinte equação:
30 minutos
de desporto por dia (por exemplo: correr ou jogar futebol)
+
10% mais proteínas
Todos os dias a respectiva alimentação equilibrada (por exemplo: um ovo)
+
20% mais hidratos de carbono
Todos os dias (mas não a partir das 18h)
+
20 mg de vitamina D
Todos os dias (15 minutos ao sol)
=
Mais densidade óssea e menor risco de fratura

Monday, 11 June 2012

COMA E CORRA

Alguns velhos truques funcionam.





Comer muitos hidratos de carbono no dia anterior a uma prova pode ajudá-lo a manter o ritmo elevado, confirma um estudo britânico.




A quantidade ideal?

Reparta a ingestão de hidratos de carbono ao longo do dia
Os maratonistas que antes da prova comeram mais de sete gramas de carbohidratos por cada quilo de peso corporal alcançaram melhores tempos e mantiveram um ritmo mais constante.
O autor do estudo explica que a ingestão dos hidratos de carbona ajuda a manter o nível de glicogenio nos músculos e no fígado.

















Opte por diferentes hidratos de carbono: massas, cereais e batatas.



Wednesday, 6 June 2012

Healthy Eating Habits

You've heard about sustainable living? Well, we want you to think about sustainable dieting. That is, developing healthy eating habits that you can actually live with. 

Although it's tempting to succumb to the idea of dropping three dress sizes in as many days with the fad diet 'du jour' - be careful! You’re probably setting yourself up for disappointment.

Why? Because the results just don't last! Fad diets are hard to stick to, hard on your body, and even harder on your self-esteem when you ultimately slip back into your usual eating habits - (which most of us, inevitably, do). And since many of us actually put on more weight than what we originally lost, fad diets pose quite a high-risk, short-term solution.

So, what is the answer?


Eat a balanced diet, full of all the vitamins and nutrients you need for energy and vitality


















Eat to live; move to lose. 

Eat a balanced diet, full of all the vitamins and nutrients you need for energy and vitality. Move to lose all of the excess calories that you would have otherwise stored as fat. Follow these principles - with a little help from Virgin Active Health Clubs - and pretty soon you’ll be on your way to the body of your dreams!

Calories in = calories out

To lose weight, you need to eat fewer calories than you burn in a day. Feel hungry just thinking about it? Well, before you resign yourself to the daily tedium of calorie counting and celery crunching, hit the gym instead! You’ll burn calories as you exercise, and you’ll build muscle - which will make you burn calories even while you’re resting. So sit back and watch the pounds melt away…

You are what you eat

The next time you’re tucking into a tub of ice cream; stop and consider this old adage for a minute. Not the most flattering of self-images, is it? And while everyone is allowed a few indulgences now and then, you need to make a conscious effort to fill the majority of your diet with good stuff. After all, the more low-fat, healthy foods you consume, the more low-fat and healthy you’ll look!

Downsize me

Decrease your portion size = decrease your dress size. It’s an easy equation to make! Many of us eat much larger portion sizes than we need. And ironically, although we are sometimes overfed, we are often undernourished when the food we eat is packed with 'empty calories'. Just by cutting your portion size (without even looking at the content of your diet) can have a dramatic slimming effect, but you should try to keep a healthy balance of meat, veg and carbs. The general rule of thumb is a portion of protein (eg. meat) the size of your palm, a carbohydrate portion (eg. potato) the size of your fist – and plenty of veg to fill the gap!

Know your enemies

We've all got our 'downfall food'. And it’s those weaknesses that you need to look at most seriously - either by giving them up or seriously cutting down. If chocolate is the vice that you just can’t live without, restrict yourself to one or two squares a day to get your fix. If cheese is a part of every meal usually, instead make it a treat once a day - and opt for low fat options.

Eat s-l-o-w-l-y

Eating slowly gives your brain the opportunity to sense the food entering your body and register fullness. So take your time to enjoy each and every bite! The problem with eating on the run is that you're less aware of what you're eating, which means you’re not able to enjoy it as much. This means you feel less satisfied - which then makes you more inclined to snack.

Fight your sweet tooth

Don’t feed it! Having a sweet 'little something' after your meal or as a snack in between meals is just a habit, not a physiological need. Try replacing the need for 'afters' with something less harmful, like low-fat yoghurts, fruit, malt loaf, or even a fruit tea. Once you break out of the cycle of expecting something sweet to finish every meal, you’ll find your cravings gradually fade away!

Eat only when you’re hungry

Are you hungry or just a bit peckish? Differentiating between hunger and appetite is vital to any change in eating habits – and just because something smells or looks good, doesn't mean your body actually needs food. Hunger is the true physiological need for nutrition, whereas appetite is a desire to eat, which has nothing to do with need. Most of our eating is driven by appetite, or because we are conditioned to eat at certain mealtimes. So listen to your body and only eat when you’re hungry!

Don’t shop on empty

The first rule of food shopping - never go shopping when you're hungry! It makes everything you see mouth-wateringly delicious and your willpower will simply melt away. Instead, go food shopping after you've just eaten. This way, you won’t be tempted by the bad stuff, and more likely to just pick up the essentials - instead of anything and everything in sight!

Detox your kitchen - detox your body


If it’s in your kitchen cupboards, it's taunting you daily with the possibility of eating it. And that’s enough to wear down even the best of us eventually! So - throw out the deep fryer. Get rid of the cookies and crisps. And lose the sweets and chocolates. If they're not there, you can’t eat them! Instead, stock up on plenty of healthy snack stuff, plus lots of ingredients that are easy to prepare in a hurry.

Tuesday, 5 June 2012

Yoga triples the time that men last in bed.


You’ve probably heard that yoga’s great for slashing stress levels, building strength and getting toned triceps like Jennifer Aniston. But did you know there’s an even bigger benefit? A study in the Journal of Sexual Medicine found that guys who practised yoga for 12 weeks tripled the length of time they lasted in bed –from 7.3 minutes to 22. Om-azing! So now you just need to find the style of yoga that suits you best. 


Triple the length of time he lasts in bed by getting him into yoga
Hatha
Most yoga styles are rooted in hatha yoga - it’s yoga’s physical discipline that focuses on developing control of the body through asanas or poses. In Sanskrit, ha represents sun and tha represents moon. So hatha represents the duality in life — yin and yang, masculine and feminine, darkness and light. It leads the way to balancing these opposing forces.
As well as being the yoga of physical well-being Hatha can give you a mental boost. In a recent study by York University in Canada, women who did two 75-minute sessions of hatha yoga for eight weeks reported better moods and reduced stress. It’s also a great entry point for yoga virgins as the moves aren’t too tricky.

Ashtanga
Ashtanga, which means ‘eight limbs’ in Sanskrit, is fast-paced and intense. You perform a set series of poses, always in the same order. It’s athletic and physically demanding because you’re constantly moving from one pose to the next - called ‘flow’ – so it’s great for increasing fitness.

Research in the Journal of Strength and Conditioning found athletic yoga increases your running time, builds strength and maximises your vertical jump height. This style helps counteract the repetitive motions you do which can lead to ‘overuse injuries’.

(Classes called Dynamic Yoga are based on the flowing style of Ashtanga, but won’t necessarily keep strictly to the set Ashtanga series of poses.)

Kundalini
In Kundalini yoga the emphasis is on your breath, in conjunction with your physical movement. It aims to free energy in your lower body and allow it to move upwards. Controlling your breath is important in all yoga practices but in Kundalini exploring the effects of the breath – or ‘prana’ meaning energy – on your postures is fundamental.

Iyengar
Iyengar yoga focuses on body alignment - the precise way in which you should position your body in each pose to get the maximum benefits and avoid injury. Iyengar classes involve holding poses for long periods, instead of moving quickly from one pose to the next (flow). This style of yoga can also involve the use of props like yoga blankets, blocks and straps to bring your body into alignment. These support your body to instantly release muscle tension – and letting go physically encourages the mind to do the same.

‘Yogalates’ combines Pilates moves with traditional yoga practise in a powerful toning and conditioning workout, while willPower & grace® includes some yoga moves in a barefoot class that frees your mind, improves your flexibility and boosts your cardio system.

And with ‘Baby and Me Yoga’ parents can bond with their babies, getting all the benefits of yoga in a gentle but effective workout.

So that’s it - we’ve demystified the different yoga styles for you. Now you can pick the best one to rev up your body, mind – and even your sex life.