Body Articles Q3 2011(4)

Move Into the Fast Lane

Sep 30, 2011

Shift your walk or run into high gear and you'll be stronger, leaner, and more confident in just 30 days. Our bodies crave a challenge; they're actually designed to become healthier and more efficient with increasing levels of physical difficulty. To get fitter, you need to ramp up your routine. People think speed has to hurt, like mind over body. But it's more like merging your mind with your body so you can tune in to the way you're moving and feeling. In the article they provide strategies and tips for increasing the limit on your personal speedometer.

Source: Whole Living

The Ultimate 15-Minute Workout

Sep 13, 2011

<strong>Exercising for as little as ten minutes can reduce stress and increase energy.</strong> A study published earlier this year in the American Journal of Physiology found that 15 to 25 minutes of high-intensity biking just three times a week is as good for your heart as 40 to 60 minutes of moderate-intensity biking five times a week.
 HOW TO GET STARTED: - <strong>5-Minutes of... CARDIO:</strong> 
Start your session by getting your heart rate up—maybe even breaking a sweat. Barrett suggests the activities listed below; do one or a few, or swap in your favorite cardio workout. As for exertion: On a scale from 1 to 10 (with 10 being the toughest), aim to hit around 7 or 8 (JUMP ROPE; BOUNCE ON A TRAMPOLINE; DANCE; PRACTICE POWER; MARCH IN PLACE). - <strong>5-minutes of... WEIGHTS or STRENGTH TRAINING:</strong> 
Choose a few exercises and do each move for 45 seconds, resting for 15 seconds between each
(LUNGE WITH HAND WEIGHTS; PLANK; PUSH-UPS; SIT-UPS; CHAIR POSE FRONT ARM RAISE; ARM CIRCLES BALANCED ON ONE LEG). - <strong>5 Minutes of... STRETCHES:
</strong> Five minutes of stretching at the end of a mini-workout helps calm and clear your mind, release tension, and prepare you for the day’s challenges (HAMSTRING STRETCH; STANDING KNEE HUG; CHEST STRETCH; DELTOID STRETCH; STANDING QUAD STRETCH).

Source: Natural Health Magazine

Love your body: 4 moves to help you feel strong and sexy

Jul 22, 2011

The ultimate goal of exercise should be to make yourself feel better--not to beat yourself up. When you stop trying to pummel yourself, you notice the truly important benefits of working out--like improving your posture, increasing your confidence, lifting your mood, reducing aches and pains and relieving stress. In fact, if you're thinking of how your butt jiggles while you're walking on the treadmill, talking yourself out of yoga because you're not flexible enough or comparing yourself unfavorably to the uber-fit woman next to you in spin class, you may actually be negating many of the benefits exercise has to offer. Negative self-talk is mentally and physically stressful. It speeds up your heart rate, shortens your breathing, tightens your muscles so you tire more easily and eats away at your motivation to take the time to keep fit. Article ask you to choose one (or more) of the four main types of fitness--cardio, strength, flexibility and balance--that's the most challenging for you and follow the suggestions for getting better at it.

Source: Natural Health

Get Gorgeous Glutes & Gams

Get Gorgeous Glutes & Gams

Jul 22, 2011

Try this modern twist on traditional yoga poses to shape your legs and boost your backside. Reap the benefits of a toned body and a clearer mind. Great tips for using balance, focus, breath and adaption to transfer your body while also creating a sense of calm.

Source: Clean Eating Magazine