So you’ve decided to join the ranks of those women who weight train several times a week, but perhaps you are having difficulty deciding which exercises to do. The program you choose will depend on your overall goals. For example, if you are in it to lose weight, you will exercise differently than you would if you simply wanted to maintain the muscle mass you already possess.

Crunches are great for the abdominals. This is an exercise that has definitely stood the test of time and continues to be a part of many fitness routines. You simply lie down on your back with your knees bent and your feet flat on the floor. Place your arms behind your head clasping your hands. Point your elbows up and forward. Lift your head and arms off the floor, leaving the rest of your body intact. Lower your head and arms back to the floor and repeat the process several more times. You can start with ten crunches and work your way to up from there. You can even do ten, rest for 30 seconds, then do ten more.

The bench press is another great weight lifting exercise for women. Here you will need a bar and some weights. Make sure you always have a spotter there to make sure you are doing the exercise correctly and to help should you get in trouble. You will start by just using a 45 pound bar. This will be a good base. Lie flat on your back on the bench with your feet planted firmly on the floor at one end. Keeping your shoulders back and elbows in, lift the bar straight up from your chest extending your arms as you go. Then lower it back to the starting position. Repeat this process several times resting in between sets before doing it all over again. Add weights to the bar when you are comfortable with the weight and exercise as a whole.

Weight machines are also a great idea. They serve as a good source of strength training. Many gyms contain machines that allow you to make a circuit around the room. This will cover all muscle groups and give you a good strength training workout.

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From a practical standpoint, this can mean beating the pain and discomfort of
symptoms associated with the cancer and the treatments. For some, it may mean as
little as being able to shave and shower without help, or it could be taking a short
walk outside with the grandchildren when they visit. The ability to sit up and hug a
loved one, carry on a cogent conversation with a friend over sports or politics, or get
to the bathroom without calling for help is reason for hope and a reason to smile.

Daily Exercise Provides Increased Quality of Life for Cancer Patients and Survivors.

Being able to function in the ways most important to the individual patient is aided
by the incorporation of a physical fitness routine into the treatment and follow-up.
Though already physically fit patients, and generally those beginning exercise earlier
will gain the most benefit, all patients and survivors can benefit physiologically and
psychologically from the use of an appropriate exercise regimen.

Studies thus far have primarily targeted breast cancer patients and cardiovascular
training, as shown in this review appearing in the Journal of Clinical Oncology.
Though scant evidence exists for other forms of cancer and other types of
exercise, leading oncologists have concluded that physical activity is strongly
linked to improved quality of life.

What Types of Exercise Are Appropriate?

No two patients or treatment protocols are the same, which means finding a
personal trainer is key to designing a safe exercise plan. For some of the weakest
patients, such as those with later-stage mesothelioma or other terminal prognosis,
active or passive range of motion exercises may be best. According to the American
Cancer Society, these can counter common symptoms, like stiff joints, bedsores
and declining cognition. A daily walk and taking an active role in personal hygiene
can help with relieving fatigue and preventing constipation.

Healthier patients can benefit from cardiovascular workouts, such as water aerobics,
as well as resistance training to prevent loss of bone density and muscle atrophy.
Besides helping to counter the common symptoms of treatment, this physical
exertion can lower the risk of recurrence for survivors. The most important goal is to

find a personal trainer with the expertise to create a safe workout plan for your particular needs.

Individual Exercise Routines for Cancer Patients and Survivors
By Jackie Clark

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-Brandon Serna, on behalf of Hydroworx

People make great strides to get into shape and to stay fit. And why shouldn’t we? It makes our bodies feel better and gives us a boost of confidence. The only problem is that you need to stay motivated be able to dedicate so much time and commitment to your workout routine. With your busy schedule you might only have a half an hour to work with, but you should take all you can get. A normal workout routine just won’t work if you’re finding yourself pushing it aside on a regular basis. I’ve come up with a few ways that you can help yourself stay active and motivated to workout.

• Pick something you enjoy!
  This is the single most important thing to take into consideration because it increases the chance that you will follow through! Like mentioned above, it’s no use to you to take the time and effort to set up a great plan, but then don’t bother to follow it. Whether you like running, swimming, weights or aerobics, decide on an activity that you will look forward to. Remember, exercise doesn’t have to be limited to the gym either; you can always get out and hike, run, bike, or even just explore your neighborhood at a nice brisk pace. If you’re normally used to working out indoors, going outside to do the same activities will be a great change of pace.
• Be realistic
  Setting up unrealistic goals will make you feel as though you’ve failed right out of the gate, and that’s definitely not a good start to boosting your confidence or health. Start with weight goals that are relatively easy to achieve and as your confidence and stamina grow, increase the difficulty of those goals to push yourself further once you’re firmly on track. Believe me, once you start hitting those goals, you’ll be inspired to reach further because getting what you set out to achieve can be a very addictive feeling.
• Planning
  Year round fitness can sometimes be a problem if you don’t remember to plan for the different seasons and weather that you will encounter. If you love to jog outside, you may find yourself unable to follow your routine in the dead of winter. You can always turn to the indoor exercise opportunities at local recreation centers like rock climbing, running, weights and an exercise pool are all great examples of activities you could be doing when there’s inclement weather outside.
• Workout partner
  Pick a pal! Having an exercise partner can really give you the motivation that you need to stay on track and even offer a little healthy competition. Not only do you have a partner to talk with and to share goals with, but you also have someone who will drag you off of the couch on those days that you’re just not interested in working out.
• Be flexible
  Remember to be flexible. No matter how well you plan there will be days that you simply cannot follow your routine. An illness, an injury, a suddenly hectic schedule or unexpected commitment may throw you off. As long as you keep focused and understand that sometimes you’ll have to make a quick change, you’ll naturally get into the habit of rescheduling rather than simply dropping the work outs that you originally had planned. This focus also ties into my other tip by way of setting up alternate activities you can fall back on when needed. A couple of dozen laps at your local exercise pool can replace that bike ride or run if the weather turns nasty or that hour you had planned at the gym can be replaced by some high cardio in a plunge pool if you find yourself suddenly tight on time.

It doesn’t really matter what activities you choose as long as you commit to actually doing them. Changing your habits and adding in some exercise that you enjoy and look forward to can make a giant impact on your health and wellness for the long term. A better and healthier you will be a happier you for years to come.

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Rule one in the plan to stay fit during vacation try to find a lodging situation that has some form of workout facility.  Most hotels these days offer some form of fitness center.  The budget hotels usually have just some cardio machines while the more expensive hotels will have complete gyms.

No matter what the size of the workout space you can find something that will fit into your fitness program.  Start the morning off with a workout or a run on the treadmill.  It doesn’t have to be a full scale workout just something to keep you fit on vacation.  The worst part about not doing anything on your vacation to stay healthy is that it will make it even harder to get back into your workout program when you return from your trip.

Rule number two in how to maintain your fitness while on vacation is to pick and choose when to have the calorie-overloaded meal.  Just because you are on vacation doesn’t mean every meal has to be huge.  If you eat two sensible meals a day and one bad one you will limit the senseless calories.  This helps serve the purpose of being able to maintain your weight on vacation as well as enjoy the bigger meals more while on vacation.  Overeating often leads to less energy which in turn will have you enjoying your vacation less.

Rule number three when training to maintain your fitness plan while on vacation is to find a few sports and recreation activities to participate in while on vacation.  Many resort areas often offer leisure activities that will also allow you to get some exercise.  Check with the hotel or resort concierge to see what they offer or what is available nearby.  Many of these resorts offer free lesson as well which may help you learn a new hobby to work into your fitness routine at home.

No matter where you go or what you do when you go on vacation it needs to be understood that taking even a small break from your fitness routine could have long lasting effects when you return from vacation.  There is no need to ruin all your hard work just because you went on vacation.  If you follow the rules for how to maintain your fitness while on vacation you will be very pleased when you get home that you are still in shape.  Heck and you may have even saved a few dollars not buying huge meals three times a day.

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~ Henry Ward Beecher

With the last few days of the year winding down, you’re probably savoring every bite of the last of the holiday goodies and indulging in activities you’ll probably think twice about next week. Resolutions – we all make them, and we all break them.

What does it mean to resolve? Dictionary.com defines it: to come to a definite or earnest decision about; determine (to do something). However, why is it that when we make resolutions, something that should be very definite, we so easily break them? Resolutions are about us – what we want to change or see differently in our lives. We have good intentions, but often that’s as far as it goes. Situations occur, and we go right back to our old familiar ways. There’s a Proverb that says: “As a dog returns to its vomit, so a fool repeats his foolishness.” I know that’s a pretty disgusting image, but it’s so true.

Most of us go into a new year with resolutions on starting a new habit, when what we really need to do is break the old ones! If your bad habits aren’t that obvious to you, just ask the people closest to you – they’ll probably happily point them out to you!

Here are some tips on breaking bad habits:

• Prepare your mind before you do anything else – believe in yourself!
• Pay attention to rhythms. All habits are about rhythm, following a pattern of stimulus and response. The trigger could be an event, an emotion or the passing of time. Break the rhythm and you’ll break the habit. Vary the rhythm by doing the act at different times or for different reasons. This way you can remove the mental correlation of the act with the stimulus, and begin to do the act only as a matter of choice, not a matter of habit.
• Some people say that it takes 30 days to form a pattern and 90 days to form a habit, so plan on giving this a good chance.
• Sometimes you will start your bad habit again after stopping. Maybe your mind hasn’t quite stuck to the idea yet. Just break the habit as many times as it takes.
• Rewards may keep you motivated and may lead to a new and positive habit in your life.
• Get a friend to help you break a habit; someone you can trust in and rely upon.
• Carry a rock for every time you do your bad habit; or create a ‘habit jar’. Every time you give in to your habit, put in a dollar or pull out a slip of paper that tells you to do something you don’t want to do, like cleaning the toilet.
• You’ll need the support of your friends and family. If they’re constantly telling you that you won’t succeed, you’ll have trouble. Bad habits are often caused by stress, so tell them you’re trying very hard, and ask for their support.
• Create a “Days Since” calendar for your computer. These can be found on widget websites, and they tell you how many days it has been since you’ve done a certain thing. Pick a set start date to break this habit and use your calendar to keep track of it. However this won’t really work if you’re not on your computer a lot.
• Visit www.TheWorkout.com daily and you’ll find free fitness advice, tips and workouts designed to help you become a healthier you.
• Love why you’re doing it.

If you’re waking up on January 1, 2011, you have another chance to begin. What an opportunity you have been given – to start with a clean slate in a year that could truly be your best ever!

Cheers to a Happy, Healthy, Prosperous 2011!

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• Yoga / Pilates

  Take one day a week or if you can’t find the time for that, a few times a month to center yourself. There are all shorts of resources on yoga; check on the internet, go to the bookstore, buy a dvd, whichever your preference is. Take some time to balance your life, do some yoga and stretching in your own home, in a quiet room.

• Indoor Spinning

  If you already have a stationary bike, or a workout bike then all you need to do is hop on that seat! If you don’t already have an exercise bike, look into purchasing one, or even turning your mountain bike into one. Simply purchase an indoor trainer for your bike, mount it on there and you are ready to begin your own spinning class at home. A workout of 30 minutes is always a good place to start.

• Elliptical / Treadmill

  Running on your own elliptical or treadmill is quite simple, you can even multi-task. While running or walking; read a book or study for a test. If those activities don’t work for you watch some tv, or your favorite show. As you start to get in more shape run for longer, and increase the resistance or incline. See if you can challenge yourself to watch a full hour show!

• Workout DVDs

  If you are a busy working mom (or dad I suppose!), pick a night(s) a week to get together with a few friends. Discuss between the few of you what kind of workout video you would be most interested in. Go out a buy the DVD and start motivating each other to get a great workout in! After you’ve gotten a good sweat in don’t forget to eat a healthy meal. In the winter we tend to snack a lot more, and not eat as healthy. Remember the key to staying in great shape is to still be eating the right foods. Start cooking more and finding healthy recipes. Plus it’s more comfortable to stay home then venture out into the cold weather.

• Circuit Training

  Circuit training has become more popular in the last few years. If you are real cramped for time and just don’t have time and energy to go to the gym, circuits are a great way to keep your body in shape. It can help your mobility, flexibility, strength and toning of your overall muscles in as short as 5 mins. You can pick out different circuits to do each day for however long you feel your body needs and can handle. An average time for any given circuit is 5 to 10 minutes. Below are some great exercise circuits from my website that can be used in any routine:

  • Ab Circuit
  • Cardio Circuit
  • Exercise Ball Circuit
  • Various Circuits

Megan Gates is an outreach representative for Gym Source (gymsource.com) – a leading retailer of home gyms and various other fitness and exercise equipment. Megan contributes written work to the blogosphere related to health and fitness.

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Today, Joe has given us valuable information on the dangers of excessive soda in our diets.

We also have to take into account drinking in moderation and than what we are looking here in this article is excessive sugar intake. We are not talking about cutting out sugar completely from our diet but being aware of the potential dangers that excessive sugar can bring. It is the same principle if you spend the day infront of a computer playing foxy bingo, there is nothing wrong with this but you will want to balance this against exercise and regular breaks from the computer screen. 

Every once in a while some statistics come along which really make you sit up and take notice. So it was with information, which was posted about sodas.

It is worth remembering that sodas first appeared on the scene a bit over a century ago. Humans survived for thousands of years without them. They serve no useful purpose in the body with the exception of temporarily pleasing the taste buds.

From a standing start in the late 1800’s  the consumption figures are now as follows:

• Americans  consume 50 billion liters a year. This equates to 216 liters (57 gallons) per person each year.
• Australians consume 100 liters per person each year.
• The Irish consume 126 liters per person per year.
• The Japanese are more restrained at only 21 liters a year.
• Average world consumption is 89 liters per person per year.

This is staggering. Apart from being amazing statistics it is highly relevant in the arguments over health care. Chronic diseases such as arthritis, heart disease diabetes and obesity are responsible for 75% of the spending on disease care. In turn excessive intake of calories is the main contributor to these diseases.

Sodas have high sugar content. A can of soda has on average 10 teaspoons of sugar. There is also caffeine in many of them. One estimate has put sugars from sodas as contributing 21% of the total average sugar intake for Americans.

If we think about this for a moment, it means that the average American could reduce their sugar intake by over one fifth by cutting out sodas! The figures will vary in other countries but will still be significant in many countries.

This is not about demonizing soda drinkers or manufacturers. The makers have legal businesses and a legitimate interest in promoting and selling their products. If people choose to drink sodas, that is a choice they make.

Health is often made complex. This complexity adds to the cost and makes people feel powerless to do much to alter their situation. Here is a classic example of where simple action can and will make a huge difference.

Just stop drinking soda or at least slash consumption to one can a week as a treat if you really enjoy it. This is neither difficult nor costly. It does not require whole of government action or complex programs. All that is needed is for the individual to drink water instead of soda.

The benefits to your body will be enormous. You will in one decision slash your sugar intake. This will help your heart, your liver,your kidneys and brain to name but four vital organs. As a bonus it is likely that you will also save money .It is also very likely that you will be surprised at how much better you will look and feel.

Read the full article plus more helpful information from Joe here.

What are your soda habits? Have you cut down your intake or quit soda yet? Share your thoughts below…

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Warm up: 2 sets of 50 jumping jacks, 5 minutes rowing

Michelle Obama Workout Routine: (video below)
- 1 min Wall sit with arms extended
- 10 Plyometric Jumps
- 15 Push Ups
- Glute Bridge March 15 each side
- 15 Diamond Push Ups
- Side Plank 30 secs each side
- repeat circuit 4 times (beginners 3 times)

“I stand here today at the crosscurrents of that history – knowing that my piece of the American dream is a blessing hard won by those who came before me.”
- Michelle Obama
httpvp://www.youtube.com/view_play_list?p=4AB882BCD91DA743

Thanks, Daniel for the great arm workout!

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Warm up: 2 mile jog/run on 1.5-3.0% incline (beginners can modify)

Sexy Abs of Steel Workout Routine:

- Plank, bend with a twist set (15 on each side)
- ab hold/ L sit/or pike/ at least 30 seconds or to failure (advanced with rings or bar hang)
- flutter kicks 40 2 counts (beginner 20-30)
- the hundred (100 pulses)
- repeat 3 times (videos below)

How are those abs? …Post your results!

httpvp://www.youtube.com/view_play_list?p=0D1C7300B9AF7550

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