"Body Central Station For Holistic Fitness"
When it comes to working out, staying focused on the end result will strengthen your resolve and attract people and tools like the ones here to help you along the way. So, Body Central is here with a friendly push.
YOU CAN DO IT!
P90X is a favorite of mine. I won't lie. It's hard. But the results are amazing. It's perfect for athletes who no longer train with a team, but also great for those with physically demanding jobs that don't allow for much time in the gym. If you choose this tool, take it slow and don't try to do too much too soon. Slow and steady wins the race.
Keep the magic going by trying new things or maybe combining a few things to get a total cross-fit.
How about a martial arts class or Tai Chi?
Even with exercise, without a focus on calorie intake, you'll still find it hard to slip into that bikini. So...
Knowing your BMR or basal metabolic rate is another effective tool to keep you on track.
This Body Central page includes a Calories Burned Calculator on the right to determine your overall metabolic rate and how many calories you need to maintain, lose or gain weight.
Calories are burned even at rest, but we all have to eat, and eating stacks the deck calorie-wise. Knowing our BMR helps you determine how much exertion is needed to keep you fit and healthy.
I heard that phrase in a commercial a while ago. When it comes to the human machine, we can't choose our parts. Hereditary factors give us what we have. Losing weight is an overall body process, so we can't choose which parts are bigger or smaller, but we can be conscious about the parts that need extra care.
Healthy legs are so important as we age. When our legs are strong we have better balance and balance takes practice. If you've ever tried to stand on one leg for even a minute, you understand how much you rely on your legs to hold your body up.
Our society sits.
We sit in school, at work, in church, at home, in meditation. We sit in front of our computers for hours at a time. Elders have a hard time especially if they sit all day and then go to bed. Sitting in the same position for long periods of time can lead to health problems.
Stong legs mean greater mobility when you're 90 and beyond.
Healthy Baby Boomers know this.
Strength training doesn't necessarily mean lifting weight. Pilates and yoga are great alternatives. I like to work out at home, so I'm always on the lookout for DVD's that take a holistic approach.
Do yourself a favor and watch the entire video and consult your physician before starting any new workout. Discussing safe ways to modify certain exercises will help you press play every day.
Here's a simple exercise for tired legs or for any times you're just standing around. This is a "Body Central" favorite.
Stand in first position (heels together, toes as apart) then slowly rise up to stand on your toes.
You're a ballet star!
Look straight ahead, relax those shoulders, pull in that tummy, clench that butt, and think to yourself "up". Pull everything in and up.
Do this on a regular basis and in no time, you will see a difference in your calves and thighs, your hips and butt and even your tummy.
Take it slow. If you can only go up a tiny bit at first, just remember to clench all target areas. Hold on to a chair if you get wobbly.
The added bonus of this exercise is BALANCE.
A great body starts with a commitment to show up, be present and give ourselves the same kind of love we give to others.
So, you ever catch yourself mid-wave due to the dreaded "arm jiggle"?
You are not alone!
Strong, firm looking arms are not only essential for getting through a busy day, they are super sexy when sporting those arm baring designer numbers.
Here's the thing. Diet alone will NEVER get rid of the "jiggle".
In just 5 minutes every other day, you could have arms that love to do the wave.
The triceps close grip bench press can help strengthen your arms and keep that "jiggle" at bay
No need to spend a dime on equipment or gym membership for this one.
Here's a Body Central tip:
Facing away from your chair or bench. Place hands on the edge of the bench and squat into a chair position with feet shoulder length apart
Pay attention to your knees and never let them go past your toes as you lower butt straight down letting your arms do the work.
When you lower the body, your arms are in a 90 degree angle. Your arms should straighten as you come back up to position number one. Do three sets of this exercise starting out with at least 8-10 reps each set. Gradually increase the nunber of reps and you will soon notice more tone in your triceps.
Don't forget that a healthy diet and a good cardio workout on opposite days will give you even better results. It's Body Central.
Now go on. Do that beauty queen wave with confidence!
Having well-toned abdominals is not only good for wearing the latest itty-bitty tee, but having strong, defined abs is also good for your back.
Weak abdominal muscles means back muscles have to work harder to hold you upright. There is a lot of speculation about the average size of the human head. The general number most come up with is 15 to 21 pounds with 80% of it being water.
When we're sitting up or standing, we have to hold that weight, plus the weight of our bodies. No wonder some of us have skeletal issues.
Without a BALANCE in strength between the back and abdominal muscles, we open ourselves up to stress and injury.
Most people are sooooo tired of abdominal crunches.
Crunches can also put a strain on your neck muscles if they aren't done correctly. The Body Central alternative to crunches is...
I don't know who said that doing a plank is easy. Doing planks will not only tone your ENTIRE abdominal section, they will also help build your stabilizer muscles.
You will find you have better posture as well when done properly and regularly. A lot of fitness instructors I've worked with put the plank in their workouts because THEY WORK!
Resting on your forearms and knees, press off the floor and straighten your legs so that you are now on your toes. Your forearms and palms of hands are flat against the floor.
You are now in plank position.
Try to keep your whole body straight. Abs in, tushy in, head straight with eyes looking at your hands. Hold this position for as long as you can, increasing the length of time each time you do it.
Show your abs some love and watch the benefit to you whole body!
The truth is, you can workout in anything. But, sometimes when I am REALLY not feeling that elliptical in the guest room, the alternative is to get outside or take a class.
Now the big question, "What do I wear?"
Even the super fit fuss over their gym attire.
What's trending these days are great looks by Stella McCartney. Nike has new looks for 2015 and The North Face has a Tadasna Sport Tank that I absolutely love!
Attractive gear that fits is my incentive for not falling backwards onto the couch with a good book.
Healing Sound For Holistic Fitness
Laura Lynn Balcerzak uses tuning forks to help her clients balance the energy frequencies in their bodies. Balcerzak says that mental blocks are the biggest obstacle in fitness training. Her Sound Therapy approach is about “working out smarter, not harder.” read more...
Breast Health Goes Holistic
The human breast is one of the few body parts subject to so many variations and yet is essentially one thing; modified sweat glands that produce milk. read more...
Sleep is Essential To A Beautiful Body
Sleep is so important. The fairy tale “Beauty” had the right idea. More zzzz’s does a body beautiful. read more...
Acne, A Holistic Approach
Acne is a skin condition that few people can avoid. It is an inflammatory response brought on when bacteria, oil or dead skin cells become trapped within the pores of the skin becoming infected. Hormones, genetics, and stress can contribute to an outbreak and blockages are caused by an overproduction of sebum or oil. read more...
Parabens Are Less Safe In NumbersParabens are synthetic ingredients. Plain and simple.
The companies using them will tell you that the amount used is so small that it isn't considered harmful. Technically, that's true. Parabens account for no more than 1 percent of any product. read more...
Nail Salon Safety
Nail salon safety has been on my mind a lot lately.
Taurus Earth Mothers love beautiful everything. And beautiful nails are no exception. It’s kind of an unspoken rule in LA. Open toed shoes are a year round fashion statement. I’m going on month 5 without having my nails done. And, yes, my resolve at not getting a manicure/pedicure is weakening. read more...
Fill out the fields in the form below and click "Calculate my calorie needs" to get your Basal Metabolic Rate and your daily calorie needs.
Devised by doctors at the University of Navada Medical School.
How Varied Is Your Workout?
Staying motivated when working out is hard to do. Especially if you tend to do the same thing every time.
We can all fall into the proverbial rut with our workouts. What can make the difference in maintaining a holistic lifestyle is consistency and muscle confusion.
It takes about six weeks for the body to learn a movement.
The rehearsal period for a play is usually six to eight weeks. (I've had shorter) But within that six the eight weeks, the actor's body kind of records the blocking and the movement becomes somewhat automatic.
The same is true for working out. We could probably do our routines in our sleep. Which means our muscles are familiar and most likely ready for more of a challenge.
Taking cross-fit classes are great, because the rotation of movements are designed to keep our bodies guessing. Find a cross-fit class near you. You will be challenged and you will see results. Make sure to give yourself 8-12 weeks before going all out and practice the moves at home.
When looking for that "something new" have you come across
Aqua Spinning is trending across Europe and there are a few places in the States that have taken the plunge.
Aqua Spin students ride Hydra Bikes in a pool of water. The word is that it's not as taxing as a regular spin class, but it could be beneficial in the way that switching your shampoo occasionally is good for your hair.
Or you could try a Crew class.
Indoor rowing classes can be found all over the U.S. Rowing is a total mind-body workout. The coordination required in gliding across the water, whether real or imaginary is beneficial and the rhythm (at least for me) calms the mind.
A quirky new workout is called Bungee Ballet Classes.
Imagine dance and Pilates together. This class takes that BARRE class up a notch and is a serious workout even for seasoned Ballerina's. A class like this thrown in here and there will keep your muscles in a state of confusion.
that's a good thing!
"A bear, however hard he tries, grows tubby without exercise."
-A.A. Milne, Winnie-the-Pooh