Tag: <span>lifting solutions</span>

[ad_1]

If you want to feel more energetic and younger, a six pack workout could be just what you need! There are many myths about workout routines and aging, and they are just that-myths. There is no reason why someone 50 or older cannot train toward getting the same body as someone younger. All it takes is determination and the use of the practical solutions presented in this article.

Senior Six Pack Workout Myth 1:

Losing Strength and Flexibility is a Normal Part of Aging

This myth is only true if you stop exercising. What is true is that as people age, their bodies do not produce hormones in the same quantities or as frequently as they once did. This reduction in hormones causes people to feel slower and more tired as they age. The old saying “if you don’t use it you lose it” is extremely true in this case. Regular six pack workouts with resistance bands (to start, you can move onto weights when you feel ready) and regular aerobic exercise will increase overall wellness and give you a renewed feeling of the vitality you once had.

Senior Six Pack Workout Myth 2:

“I’ve had or have (name a disease), and I just can’t do it anymore”

This too is normally an incorrect assumption. Regardless of their current physical condition, people have the ability to change and improve their fitness level at any age and regardless of any lingering physical limitations. It is simply a matter of tailoring the exercise to fit the individual and their limitations. This is where your healthcare provider can come into play by suggesting programs or exercises.

If there is difficulty with balance or walking, there are six pack workout exercises that can be done from a seated position, and this includes aerobic exercise. Foot cycles can be used both to increase range of motion in the legs and add some needed aerobic activity. The upper body cycles usually found in rehabilitation centers or gyms can do the same for the upper body. After a short while, many people find that they can advance to walking, first with assistance, and then after time, without any assistance. Balance exercises can include something as simple as holding on to a counter and lifting one foot off the ground.

Senior Six Pack Workout Myth 3:

“It just doesn’t matter anymore- I’m not trying to impress anyone”

This by far is the hardest attitude to overcome, unless you realize it is only an excuse! It does matter, not only to you, but to your loved ones as well. Exercise is a known mood lifter, and the ability to be able to do things without assistance can be a good motivator to get back into, or start exercise even in the later stages of your life.

A terrific example is Jack LaLanne. Prior to his death at age 90, he was fully active and engaged in life. He was in terrific physical condition, did not become ill or forgetful, and was strong and vigorous right up until his death. He had the physique and looks of a man 1/4 of his age and the attitude as well. I saw an interview with him about a year before he died and he stressed how important it was to keep pushing and keep striving for fitness goals and good nutrition. He said those were the major reasons why he was still in such incredible shape and he was convinced that anyone really could do it if they simply wanted those results.

A good six pack workout targets not only your abs, but your mind and heart as well.

[ad_2]

Source by James Boulay

[ad_1]

If I didn’t know it before, I sure knew it later. Seventeen years as a university president convinced me I couldn’t do it all-and I’d fall on my nose if I tried.

That’s a leadership lesson in humility that’s universally applicable. But it’s especially true in Development.

As they used to say in the Old West, I needed a Chief Development Officer “to ride the river with.” Back then they weren’t just talking about a companion. They were talking about a trusted partner that “had your back.”

The CEO/CDO relationship is different from any other in a nonprofit organization. This fact doesn’t diminish the CEO’s relationship with the CFO or other officers. It just recognizes that CEOs and CDOs-if they’re successful fundraisers-spend an inordinate amount of time together and they better be singing off the same page.

I tried to orient each of the CDOs with whom I was privileged to serve. Basically, I wanted a teammate, not an independent contractor. I needed a CDO committed to the mission who was a good communicator and crazy about raising money. But I needed the CDO to understand a few other things, too.

I needed my CDO to understand that as a CEO I lived with huge pressure on my time. My calendar could fill up with every conceivable issue, except Development, without me lifting a finger to make it so. This happened because people wanted to see the CEO, believing their issue is apriori. This is true for everyone except major donors.

Major donors don’t typically call the CEO and ask for time on the calendar so they can give you a six figure gift. A few good stories bear witness that this glorious event has occurred, but who can count on it? I always wanted to spend more time on Development, but the competition for my time was a tyranny that always threatened my good intentions.

The CDO needs to grasp this fact-of-life for CEOs and vie for time on their schedules. CDOs, we need you to help us get up-and-out of the organization. Get us into the marketplace.

I needed my CDO to construct a Development Plan that would fund the goals and initiatives in our strategic plan. I had to be involved, of course, but I needed the CDO to lead the charge. Consider some creative solutions and put the first draft in print. Don’t wait on me. Be proactive.

I needed my CDO to qualify potential donors. By all means put people on my calendar. But to put it crassly, introduce me to people who are worth my time. When I periodically put pressure on my CDOs for more appointments on my calendar they sometimes responded with a flurry of warm bodies. No, set me up with the right people, i.e. people with the capacity to give larger gifts.

I needed my CDO to avoid perpetually entertaining a prospect and make the ask. Romance is important in the relationship but sooner or later you’ve got to put a request in front of our friends. Otherwise, you’re not raising funds. You’re just spending money on lunches, golf, gifts, airfare, etc. Set an example for the Development staff in your own productivity. Be hospitable and profitable.

I needed the CDO to help me make new contacts. If we weren’t adding new names to our list we weren’t growing. Actually, we weren’t even standing still because current donors die, move away, lose their jobs, develop other interests, run out of money, and more. If old friends are the backbone of a nonprofit new friends are its lifeblood.

I needed my CDO to manage Development Department personnel. CDOs should inspect what they expect, provide incentives, hold staff accountable, and monitor staff presentations, not just their busyness.

Lastly, and perhaps most importantly, I needed the CDO to represent the organization with integrity in a manner that built trust, reinforced our reputation, and supported my leadership. I got burned once and I learned the hard way. CDOs who speak positively inside and negatively outside violate the most basic of professional ethics. A CDO is supposed “to develop,” “to advance” the organization, not tear down it or the CEO. CDOs that represent their nonprofit and their CEO well are a credit to their organization, to their profession, and to themselves.

I’ve used the word “I” a lot in this piece, but my experience as a longtime nonprofit CEO wasn’t unique. Nonprofit CEOs need CDOs to ride the river with.

[ad_2]

Source by Rex Rogers

[ad_1]

If you’re aiming for total fitness, then there’s a lot of home gym equipment you can choose from. In most cases, basic equipment will probably give you a lot in terms of cardiovascular training and weight loss, but if your idea of total fitness means tougher challenges to target specific areas of the body, then there are certain home gym equipment you can look at.

Depending on your preference and fitness goals, here are a few of the fitness machines you can find in stores and what you can expect:

The EXM-1500S

For a home gym offering total fitness, the EXM-1500S is a solid powerhouse. The weight stack is only 160 lbs., but that’s enough to give you some serious at-home workout and also a great choice for beginners or moderate users who are easily intimidated by heavier and bulkier machines. The equipment parts are excellent and features powder-coated frames made of heavy steel. You’ll get a lot of workout safety with the pulleys, which are made from industrial-grade materials.

The EXM-1500S comes with a lifetime warranty and can be had for less than $1,000. Not bad for a total fitness home gym equipment that has a lot to offer.

The EXM4000S

At $3,499, this total fitness home gym equipment is not for wimps. It features multiple workout stations which allow a maximum of four users to exercise simultaneously. Not one but three weight stacks that at 210 lbs., can give you a complete home workout. The weight stacks can be customized in increments of 10 lbs. so you can build your resistance and strength gradually.

If you want the total gym equipment package, the EXM4000S is a great choice. It offers a lot in terms of upper and lower body workout choices for total conditioning, toning, endurance and muscle building.

The Titan T1

For home gym equipment that is named after the giants of Greek mythology, the Titan T1 is built to intimidate you into performing your home fitness routine or just provide you with enough challenge to keep you going. Many experienced gym owners and fitness enthusiasts like it because of its user-friendly features that’s perfect for both family-use and serious bodybuilding work.

Titan is more famous in Europe than in the US, but it’s slowly gaining admirers on the local scene. Some of the Titan T1’s features are those found in commercial gym equipment, such as its ‘Assisted Exercise Technology’ which will run you through an exercise routine as well as a real, flesh-and-blood trainer would.

The Titan T1 boasts of machine-milled pillars that are stainless steel. Many weightlifters prefer this to the usual chrome-plated pillars that are used in many regular home gym equipment. It’s tougher and sturdier and can provide a challenging total body workout.

The Hoist V5

Sometimes referred to as the ‘Cadillac’ of the total fitness machines, this is one of the high-end contenders and can cost upwards from $2,500. It may be worth your money, though because it can help you perform varied exercises to target specific areas of the body for total core-conditioning. The weight stack is at 200 lbs., enough to keep you lean and mean.

It includes a leg-curl, a bar for the lat pulldown and a chest press. The leg press is not included in the basic equipment, although it can be purchased separately.

The BodyCraft Family Xpress

If you’re not the only fitness buff in your family looking for a total body workout, then the BodyCraft may just have the perfect fitness solution for you. This total home gym features two weight stacks of 200 lbs. each, allowing multiple users to work out at the same time. The cable system is fully adjustable for weight training and the basic equipment includes a crunch station to keep abdominals flat and ripped.

The leg press provides resistance of up to 400 lbs., enough for even the most jaded fitness enthusiast to feel challenged. The hip station is optional, though and you might find that the equipment itself eats up a lot of floor space, but for a total workout, this is an equipment you might want to consider.

The Powertec Workbench

If you like the features of a total home gym and are targeting your muscle groups for some serious training, the Powertec might be a good choice. Be warned that this is not for beginners and serious weight training fans may have better use for it.

The Powertec allows you to customize your weights (you will need to use your own) and it’s more than able to assist you for some power lifting. It provides some serious challenge with 250 lbs. for the leg lift, 350 lbs. for the lat pulldown and 500 lbs. for the press. You can get a 200-lb. arm curl as an addition and if you’re planning to buy this equipment, be prepared to spend for extra weights.

For total fitness at your home gym, nothing beats a fitness equipment that comes complete with features. Make sure you do some shopping first before actually buying and try the equipment for a few minutes to see if it will deliver what it promises. If you partner with the right kind of home gym equipment, total fitness is not an impossibility.

[ad_2]

Source by Nathalie Fiset

[ad_1]

Three secrets in developing mental toughness were recently revealed by a former Navy SEAL and Navy SEAL instructor, Phil Black. These will lead you to develop greater levels of mental toughness and to dominate your game and workout. They are simple to use and highly effective. They are used by some of the most elite athletes on this planet.

There are many aspects of mental toughness and mental training, but the principles are simple and can be rooted down into a few main components. It doesn’t matter if it’s for sports like baseball, basketball, tennis or boxing. Or for fitness like running, weight lifting, or martial arts. These principles of mental fitness, the psychology of it, can be applied in any area.

First what is mental toughness? It is the ability to persist during events that go wrong, are difficult and/or strenuous. It is the ability to keep your internal dialogue, your self talk, positive despite negative external occurrences.

From when you were born until the age of 18, you were told “no” 150,000 times. That is 700 times a month or 22 times a day! People tell you, “no, get away from there” and “Stop doing that”. Some of these were to prevent you from danger, some to prevent you growing because of other people’s fears or ignorance.

This causes you to be highly susceptible to negative influence. Psychologist have found that 77% or internal self talk is negative and counteracting. Do you realize how much of our potential is being held back?

I know you have likely heard that there are no limits on what we can be, have and do, and this statistic shows pretty clearly that we are the ones that hold our selves back more than anything else.

So you must control your mind or “they” will do it for you. This is how Navy SEALs have done it:

1. Monitor your self talk, that internal dialogue of what you are telling yourself everyday. Become a watcher of your mind. Are you thinking positive thoughts or negative thoughts? What are you feeling like on a day-to-day and moment-to-moment basis? Are you adding to the negative side or the positive side? For two days, write everything down that is negative, for 48 hours. Just your negative thoughts, because you want to become aware of how much of what you think is negative. Remember psychologist found that on average 77% or your internal talk is negative, what percent is yours?
2. Filter out negative events and thoughts. What kind of material do you read? What type of people do you hang out with? How often do you laugh with those around you? That is an indicator of how well things are going. Become purposeful about what you let into your mind, put on a filter and screen out negative influences. Your environment, the people you associate, and the things you read or listen to are big influencers on the way you think. In a positive environment, it is much easier to weather any storm that comes.
3. Reframe all negative events in a positive light. Use your sense of humor and your brain will encode it differently. Just because something is negative, doesn’t mean that you have to accept it that way. Much of life is how you respond to it. If your training is difficult and demanding, you could say, “Ha! Ha! This workout is killing me, is this all there is? I want some more, I’m just warming up. I’m tougher than all of this, you can’t defeat me!”

These are three simple things that you can keep in mind when you are training in the sports you like or the fitness goals you have.

[ad_2]

Source by Luke Siljander

[ad_1]

Although it sounds like quite a different stance from what a lifecoach would take, it is not intended toward your attitude but toward your high intensity bodybuilding workouts. It is a well known fact that in order to stimulate muscle growth, there must be an intense contraction and in most cases, a full range of motion. It is also well known that the muscle as it relates to exercise has three levels, the positive portion or lifting the weight, the contraction portion or holding the weight and the negative portion or lowering the weight. The portions we are going to talk about here are the contraction/holding portion and the negative/lowering portion.

It is all about adaptation. As you adapt to certain levels of training stress, by growing stronger and larger muscles, increased intensity is required to further stimulate that same adaptive process. The problem is that there are other factors involved like friction and blood flow. A muscular contraction can become so intense, that the blood flow to the muscle can decrease, however, if the contraction is short enough and the rest is long enough, you have eliminated the problem. Unfortunately you can not control the duration of the contraction and still generate the desired intensity but you can control the amount of rest.

I find this cardio pulmonary issue mainly with athletes that are advanced and already strong and heavily muscled. It is obvious because of the greater mass and the ability to work at maximum intensity, these athletes use up a lot more reserve or fuel and oxygen and thus create a great deal more waste product than those athletes that are not as advanced, massive and strong. Even in a conventional set carried to complete muscular failure, every rep to the point of the last intense rep, still complicates this problem.

The solution is no movement! If we could bypass the gym and stimulate muscle growth with no sets, then 100% could go into the adaptation stage with nothing wasted on the workout, but we haven’t quite found that solution yet, but we have come close.

Back in the early 90’s, a former Olympian bodybuilding champion named Mike Mentzer, was doing some work with the solution I am about to discuss. At the time, I was building a small personal training practice and Mike helped me with ideas in putting it together along with my own understanding of anaerobic exercise. Mike was the thinking man’s bodybuilder and my mentor, teacher and soon became my friend. He revolutionized bodybuilding by dispelling the much believed concept that bodybuilders had to spend hours in the gym. Mike saw that bodybuilders were applying a social economic principal to bodybuilding science. It’s called context switching and it is a grave mistake. The economic principal they were applying is the “More is better” principal… but its application does not apply to anaerobic exercise and bodybuilding.

The solution is an intense contraction followed by a slow negative, completely bypassing the positive portion of the exercise…with a limited number of reps and enough time between each rep to allow a somewhat normal blood flow to the muscle. Who said anyway that a set has to have 5, 6, 10 or 12 reps? The body only understands, stress, reaction, solution… again, if we could bypass the gym and stimulate muscle growth without any exercise, the body’s limited resources for recovery would not be tapped, and 100% could be put into muscle growth. Remember, your body recovers systemically, thus it first compensates for the exhaustive effects of the workout, then, whatever is left over, goes into the overcompensation phase, laying down muscle. To add a twist, your body has the ability to increase in strength by almost 300% while at the same time, your ability to recover increases maybe 50%, so you can see where I am headed. And to add the topping to the cake, in doing a conventional set, each rep is almost a waste because it is nothing more than a warm up rep to the final and last almost impossible set that turns on the growth mechanism. In that conventional set, the last rep and the contraction time of that last rep is only a second or two. We want a more intense contraction and a full range of motion and this accomplishes both.

Because of the nature of what is required for an intense contraction, exercises that allow for resistance in the top or contracted position must be employed. These exercises in most cases must be done on a machine. I prefer Nautilus and Hammer Strength for their design but other can work. Examples of these exercises are flies, pecdeck and crossovers; laterals raises… side and rear; lat pulldown performed close grip hands facing you, rows and shrugs; machine curl and machine triceps extension; leg extensions, leg curls and calve raises and the like. As I said, if you do not have these machines in your gym, you can make others work. Cables are also an option.

In using this technique you will only require three or less reps. Rep one of the set will be much heavier than what you would use as an all out single rep, thus the contraction is more intense. You will need someone as a training partner to help you move into the contracted position, bypassing the lifting portion of the movement. Use a weight that is 20 to 30% greater than your normal rep. This is a good place to start but you will have to be the judge ultimately. Your goal is to hold this weight for 7-10 seconds (upper body) in the top or contracted portion of the exercise. Do not stop however, if you could hold it longer, continue to the point to where you feel that if you held it any longer, you would not be able to control the negative or lowering portion of the movement, it is usually just before you feel you are going to loose it. For lower body I recommend 20-30 seconds. The negative portion of this movement should be super slow all the way to the totally extended position. Take a 10 second rest and reduce the weight by about 20% and perform another rep in the similar fashion. In most cases this may be your last set and it is my experience that my clients are not able to reach the recommended threshold on the second set, no problem. Hold it as long as possible and follow by a slow negative. If your negative is still strong on this rep, continue with a third rep, reducing the weight another 10-20%, after resting another 10 seconds. This third rep may turn out to be a pure negative as in many cases you will not be able to hold in the contracted position. Do not go any further than this third rep.

This works very well with all the exercises exampled above. One of my clients using this technique was scheduled for a chest workout. He found that after just one set of machine flies performed in this fashion, that he was not capable of proceeding to his next set of smith machine bench press. Just one set done in this fashion was enough to completely leave his pectorals spent. Since this particular client was training shoulders and triceps in the same workout, I suggested that he follow the exercise with just one set of Nautilus shoulder press and then triceps push downs, performed to failure in regular fashion. This is but a 3 set workout allowing intense stimulation without delving deep into his limited recovery ability. The next step would be to drop the triceps push downs as the press will thoroughly stimulate an already strong and muscular triceps muscle, bringing the total workout down to two sets.

I have found these abbreviated intense workouts to be super productive in my clients. They are in the gym minutes a week and they progress each and every workout… reaching their genetic potential in the shortest time possible. My best test results were with a client who trained once a week, with a three set workout lasting 15 minutes. Within 17 weeks gained 40 pounds of pure muscle. Amazing! If you do this right you will progress each and every workout but you must manage the volume and the frequency. As you get stronger and bigger, you must continue to adjust downward.

Remember, as a bodybuilder, your job is to get into the gym, stimulate muscle growth in the most efficient way, turn on the body’s growth mechanism and get out allowing it happen. It could take, depending on your level, from 4 days to two weeks for this recovery process to happen. It is not how long you train or how often, but how hard and if that process is short circuited by another workout, you get zip! So, stop being so positive and blast your progress into the stars!

[ad_2]

Source by Bill Sahli

[ad_1]

Degenerative disc disease (DDD) is the name given to any condition that causes spinal discs to wear, bulge, dehydrate or herniate. Spinal discs sit between each pair of vertebrae and provide shock absorption. When a disc degenerates, it can lead to vertebral friction, bone spurs, spinal instability and/or nerve compression, often in the form of sciatica.

Discs naturally wear as we age. It’s likely that every adult has some level of spinal disc degeneration, but this is usually asymptomatic. When symptoms arise, the diagnosis of DDD is given. Your likelihood of developing symptomatic disc wear increases if you smoke, are overweight, perform work that entails heavy lifting, play a sport that requires repetitive bending or twisting, practice improper body mechanics, have weak core muscles or practice poor posture. DDD can also result from a sudden injury to the back.

Exercise is a quintessential component of degenerative disc management and can even lead to recovery. Discs that are herniated or bulging may return to normal shape over time. It’s important for people with DDD to be careful about how they exercise. Since the condition involves intervertebral discs, it may seem that exercises like running or weightlifting – those that subject the spine to stress – are off limits. This is not necessarily the case.

Weightlifting With DDD

Weightlifting with DDD is somewhat of a divisive issue. Of course, raising a ton of weight above your head puts your already-weakened spinal discs at risk and can worsen your pain. However, there are different approaches to weightlifting that may make it feasible in your case.

Before touching weights, you should have a strong and cooperative core muscle group. These muscles cradle the spine, promoting stability and taking pressure off spinal discs. Without a strong core, anyone who weightlifts is at high risk for injury. See http://www.YouTube.com/watch?v=PQWo4CRNlrE for ideas of core stabilization exercises.

If you want to weightlift with DDD, you’ll likely need to make some adjustments to the typical routine. It’s much safer to use lighter weight and more repetitions than to pile on the weight; the former approach subjects your spine to less stress. You’ll also want to make sure that you are stable in your position; an awkward movement or stumble with weights can further harm your injured disc. Use weight machines or a spotter for stability. Do weightlifting exercises that strengthen your back, thighs, buttocks and hips.

Talk with a doctor before pursuing weightlifting with DDD. The location and severity of your degenerative disc may bar it altogether or may require extra precautions.

Running

Running is another activity that some patients and medical professionals write off as strictly off limits to people with DDD, but it may not be harmful. For many people, running is a passion; having to cease their favorite kind of exercise would be very unfortunate.

If you have DDD, it is likely not a good idea to go on runs every day, or to run beyond the point when your back muscles begin to tire and your posture suffers. If running doesn’t exacerbate your pain, you may be able to continue doing it, although less frequently than you may be accustomed to. Consider running one or two days a week and supplementing it with other, gentler forms of cardio, such as elliptical training, swimming or stationary cycling. This division of exercise will allow you to maintain your relationship with running while protecting your discs from overexertion.

As with weightlifting, consult your doctor about running with DDD. Your case may mandate additional precautions.

Degenerative discs don’t necessarily mean you have to cut out your preferred methods of exercise, but you’ll likely need to make adjustments. For the best information, do your own research and get opinions from multiple medical professionals, including doctors and physical therapists.

[ad_2]

Source by Amee LaTour

[ad_1]

Have you been told that you need to strengthen your core to get back pain relief?

This is one of the most common solutions that’s reported as being effective for reducing back pain. The problem with this solution is that there’s a difference between strengthening your core and training your core, and the difference isn’t widely advertised.

Why do you need a strong “core”?

The core muscles are like finely tuned sensors, anticipating and reacting to every movement, position or load that is placed on your body. You can think of your core muscles working the same as an automatic pilot system on a plane: your core is constantly making small unconscious adjustments so that you react appropriately to your environment.

There’s an overwhelming amount of information about what exercises you should do for “your core”, but not a lot of explanation about what it is, what it does for you and why it’s important when it comes to relieving your back pain.

So what IS “the core”?

The Core typically describes the area between the base of your pelvis, the pelvic floor muscles, and the diaphragm, the primary muscle of breathing that separates your chest from your abdomen. The core is also supported by the deepest abdominal muscle, called the transverse abdominus, and the deep muscle of your spine, known as the multifidus.

Imagine your rib cage and pelvis as two circular rings, suspended one on top of the other. The base of these rings, the pelvis, is supported from below by the pelvic floor muscles. Above is the “roof” of the diaphragm supporting the ribcage. Around the middle, wrapping the rings like a cylinder, is the combined support of the transverse abdominus and the multifidus.

The shape created by this muscular support system is roughly like a beer can.

Now imagine the same two rings supported only by a thin strip of muscle down one side, with no support below or above, and no wrapping effect. How do you think the two rings would stay aligned and supported? Probably not very well.

The muscle that creates this strip down one side is the rectus abdominus – the very muscle that most people are anxious to strengthen with “core” exercises. This muscle is typically know as the “6-pack”. The rectus abdominus is not a core muscle, nor is it a solution to back pain.

Can you visualize the difference between having an integrated cylinder of muscles that support your ribs and pelvis as a unit, and just a thin strip of muscle that only supports in two dimensions?

The bottom line is that you need to train your “beer can” – your inner core – before you start to train your 6-pack. If you don’t, you’ll end up making your back pain worse.

Why is this?

Because the deep core muscles are muscles of control and support and operate unconsciously in preparation for movement. The timing of these muscles is critical for proper movement and spinal stability. Without this support and control mechanism, you’re constantly putting excess load on your spine and throwing it off balance.

After any episode of back, pelvic or abdominal pain, the inner core muscles no longer coordinate properly to support the trunk. Even after an episode of pain has passed, research shows that the fear of pain is enough to stop the normal functioning of the core muscles. So after even one episode of back pain, you need to consciously retrain your core or you risk repetitive episodes pain.

The problem after back or pelvic pain is that your brain and nervous system are no longer communicating effectively with the core muscles. It’s as if you flipped a switch that turned these muscles off – like turning off your cell phone.

If you don’t restore this communication system, no amount of core strengthening will help. Simply put, you can’t strengthen a muscle that your brain and nervous system can’t find.

The solution is to train your brain to train your core muscles before you strengthen them.

How do you do this?

First, you have to restore the correct timing and activation of your core muscles. And before you can do that, you have to understand the feeling of contracting your core. This requires concentration, awareness and focus. There’s no exercise that will automatically activate your core if it’s been switched off due to pain. The way to train your core is the “how”, not about the “what”.

Here’s a quick way for you to tell whether your inner core muscles are working correctly: lie on your back on the floor or firm surface with your fingertips resting on your lower abdomen. Inhale. Exhale slowly and empty your lungs completely. What did you notice under your fingertips?

If your inner core muscles are working correctly, you felt a slight tightening under your fingertips as your abdomen flattened out a bit. If you noticed that your abdomen domed up or pushed out into your fingertips, you’re probably not using your core muscles. Coordination of breathing and core muscles is key.

Try lifting your head or lifting one foot off the floor as you monitor your abdomen. Did your abdomen dome up into your hands as you lifted your head or your leg, or did it contract and stay flat? Sometimes we call this doming effect the “rectus poofus”. It means that your rectus abdominus, or 6-pack, muscle is engaging too quickly, or too much, and that your core muscles are under-engaging.

This pattern of too much 6-pack and not enough beer can is a recipe for continued back pain.

We intuitively want to “do” something to train the core, but the solution to back pain relief is not always doing what seems to be intuitively correct.

The solution? Train your brain to train your core muscles first, then begin to strengthen your core with more traditional exercises. Otherwise, you’re not only wasting your time doing core strengthening exercises, you’re also going to make your back pain worse.

If you found this information helpful and would like to practice training your core, you can find an audio with more specific breathing and core training here:

www.thenaturalback.com/themastersystem/environment.php

Just click on the “breathing and relaxation audio” link

Copyright: Body Mind Online LLC 2009

[ad_2]

Source by Lindy Royer

[ad_1]

Francois Henri LaLanne’s (1914-2011) famous diet and exercise routine paved the way for him to become an American health icon. He opened the first public gym in Oakland, Ca and is best known for his TV show on fitness. But, he started out as a junk food addict as a kid until he was embarrassed by a failure to pass a routine physical exam in school. This upset and motivated him to attend health lectures that re-directed his life.

WORKOUT: LaLanne’s workout routine began with a series of stretches in bed as soon as he woke around 5am. He then went to one of his weight rooms, one had free weights and the other had weight-lifting machines. He worked the lower body one day and the upper body the next and the entire routine was changed every 30 days. After 90 minutes of weight lifting, he went to the pool for swimming and water exercises for another 30 minutes.

DIET: He ate only two meals a day. The first meal was at 11am after the workout and the second around 7pm usually at a cafe with his wife. His breakfast consisted of fruit, oatmeal, broth, and four egg whites.

His restaurant dinners began with a salad of 10 raw vegetables and four hard boiled egg whites. Fish was consumed almost every night and roasted turkey occasionally. He ate no other types of meat and did not snack between meals. His juicer became popular because Jack just couldn’t eat that many raw vegetables. He found juicing made it easier to consumer the large amount of veggies he wanted.

VITAMINS: In addition to a disciplined diet, Jack took 40 to 50 vitamins and minerals on a daily basis. It’s too long of a list to print here, but can be found on his website. However, he never relied on supplements to replace any foods, he just view it as an “insurance policy.”

ALCOHOL: Being a Frenchman himself, he believed in drinking wine because he noticed that the French tend to live longer in their wine culture. He allowed himself this pleasure apart from his discipline and was even know to get drunk at times.

He published his last book when 95 years old, Live Young Forever that influenced me to change my breakfast to oatmeal and raisins-his favorite. He passed away a little more than a year later at 96 years old from pneumonia.

CONCLUSION: There are areas of contention in his routine. It’s true that Jack placed weights ahead of aerobic exercise. In his diet, he derived most protein from egg whites and fish rather than more diverse sources. His heavy vitamin consumption may have not helped much as absorption rates were lower then. And he probably drank a bit too much at times. But, it’s his long term devotion to a healthy diet and challenging exercise that set him apart.

Allen, R. 4-8-15 Jack LaLanne Workout Retrieved from muscleprodigy.com/jack-lalanne-workout/

[ad_2]

Source by H Lee Johnson

[ad_1]

Cash flow management is already a challenge for startups, but COVID-19 is not making matters better. With unemployment rising and people spending less money on certain goods or services, startups are likely to suffer during this time. However, reducing operating expenses can help a startup stay afloat until operations are back to normal.

Reducing overall operating costs can certainly impact your bottom line, especially as the impact of COVID-19 is felt. Also, reevaluating the budget and allocating funds to different operations can keep essential parts of your business going. Keep reading to learn more about how to reduce the operating expenses for your startup while staying productive during COVID-19.

Review your budget with a new lens

When you created your budget for the year, the coronavirus was not likely to be on your mind. And, with updates and changes happening so fast over the last several months, 2020 can feel like one big game of catchup. Now that shelter-in-place ordinances are lifting and people are venturing back out into the world, it is a good time to reevaluate your operating budget.

Revenue projections are likely in need of an update, and your outlook for 2021 is different now than it was a few months ago. From lower sales numbers to higher churn rates, the priorities of your budget need to be evaluated. However, it is important to avoid simply slashing your budget. Wisely evaluating the numbers may indicate that some areas of your business are actually improving during this time.

Renegotiate contracts

The impact of COVID-19 is being felt across the country. If your business has shifted, it is likely that others connected to you have done the same. You may be able to renegotiate terms or contracts during this time to give yourself some breathing room. From reducing office costs to eliminating subscriptions, there are some measures you can take to prevent waste.

Office Space

If your company has shifted to remote work, you are likely paying for empty office space. Your landlord may be willing to negotiate your terms due to the unprecedented circumstances. In some cases, shelter-in-place orders may prohibit you from working in the office altogether. Review your contract to see if there are any provisions for a situation when the office space is not usable.

Subscriptions

Your startup likely has multiple active subscriptions. Whether you rely on monthly professional services, like IT support, or SaaS licenses to run your business, there might be some room for cuts. Try negotiating with your partners or vendors to reduce subscription costs. You may have licenses that you are no longer using or termination fees that can be renegotiated.

Deferred Payments

In cases where you cannot reduce operating costs in numbers, ask for deferred payments. Lengthening the payment cycle can improve your cash flow temporarily and get you through a rough patch.

Eliminate nonessential tools

When you reevaluate your budget, you may find that it is skewed in one area. Go line by line to review the various tools and services used by your business, determine which are essential and which items can be cut. Reviewing financial statements is a great way to visualize where your budget is going, instead of assuming. You may have duplicate tools, tools that are no longer in use, or items that can be replaced with a less expensive alternative.

Cut Unnecessary Licenses

Reviewing all the tools and services used by your team could also highlight which services have too many licenses. Are all licenses being used, or can some be eliminated? Also, you may be paying for additional functions that you could go without, at least for the time being. Dropping your subscription tier or reducing the number of licenses could help lower operating costs.

Cut Out Paper

While it may seem small, going paperless can help your bottom line. Businesses spend quite a bit on paper, printers, and ink every year. If your team is working remote, there is even less reason to use paper. When you return to the office, you can continue the habits formed during quarantine to reduce the overall paper usage of your business.

Stay flexible

Things are likely to continue changing as we learn more about COVID-19 and its overall impact. There may be unlikely opportunities to reduce your operating expenses over time. The unpredictability of COVID-19 combined with the changing nature of startups makes it important to stay on your toes. You may find yourself considering new or innovative ideas that you would not have previously thought of.

Evaluate More Frequently

Periodically evaluating your budget and outlook can help you stay more agile and flexible. As your startup changes and evolves, your operating costs need to follow. Set up more frequent evaluations to stay on top of your operating costs and adjust as needed.

Pause large investments or projects

For many startups, cash flow is limited. COVID-19 is putting major purchases and projects on hold until businesses can stabilize. Instead of considering these pauses as losses, pay attention to the money you are saving and the cash you are making available.

New Equipment

Were you planning to upgrade everyone’s laptops this year or purchase a new phone system? COVID-19 may not be the right time to make major investments like purchasing new equipment. Instead, stick to only buying what is necessary. Look for refurbished or second-hand items when possible to save on operating costs.

Marketing Initiatives

Unless your marketing initiatives are seeing a positive ROI, it may be time to pause big projects. Instead of rolling out previously scheduled campaigns, reevaluate your marketing calendar to determine what will move the needle for your business. If your customers are pushing off on buying decisions, now might not be the time to invest in sales and marketing.

Utilize Free Trial Periods

If you absolutely must purchase a new service or equipment, take advantage of free trial periods. Ensure the vendor is the right partner for you by testing their product or service ahead of time. In some cases, vendors will negotiate on the trial period if you are serious about buying.

Reduce payroll

Finally, reducing payroll can help lower operating costs. Many startups see this as a last resort because it greatly impacts your operational capacity as well as the individual lives of employees. However, in some cases, it is a necessary measure.

Implement a Hiring Freeze

You can make steps towards reducing operational costs by implementing a hiring freeze. Avoid filling positions unless necessary. Your team may be stretched thin, but you can avoid eliminating current positions this way.

Contract Out

Instead of hiring for new positions, contract out when possible. For example, you may need financial guidance during COVID-19. You can contract with a freelance CFO to work part-time at a lower cost than hiring an executive-level position. Firms like K-38 Consulting provide services from top-notch financial advisors, and you only pay for services when you need them.

[ad_2]

Source by Dallas Alford

[ad_1]

Buy Bare Lifts – Introduction

Bare lifts have become a household name in US and Canada. Everyone are discovering this new product – invisible solution to look naturally fabulous. Women want to look great and confident. Men wants to get this for their ladies.

Is it a Transparent Bra?

This innovation uses a bra-less concept by giving additional support to your breasts. Due to the fact that it is bra-less (no unsightly bra strap), this product can be use in any dress even under bikini.

This is the easiest breasts lift invention, which is not expensive and easy to use. It also make your breasts looks bigger by lifting them together.

Women with sagging breasts have been crazy about bare lifts as it enhance their appearance. By and large, it uses an adhesive strip to lift your breasts. It covers your nipple and the adhesive strip can be adjusted to your requirement of enhancing your breasts.

These are safe and hygiene, as it is disposable. It works for breasts cup sizes ranging from A to D. Unfortunately, women who are obese with bigger breast size will find difficulty in using this product.

Conclusion

Use this product to enhance your image. It can be use anytime, anywhere, under any type of dress, and at any activities. In summary, it works very well. Do not spend money on costly bras which mess up your image. As Seen On TV, bare lifts are a proven product for every woman of all ages and sizes.

There are many reviews and feedbacks on this product, which, by and large very positive and encouraging.

[ad_2]

Source by Jonny Andrew