Thursday, August 17, 2017

Strengthening Workout Part 2. Back,Butt &Thighs. Pilates Swimming.

Swimming exercise strengthens the muscles of the back, the butt and the thighs.
Lie flat on your stomach.
Extend your arms and your legs in opposite directions.
Key points:
-Engage your powerhouse -pull your abs in
Shoulders away from your ears
Head is in line with your spine
Keep your tailbone moving down toward the floor

Throught the exercise try to keep everything long, reaching out from your center.
*Remember it is always wise to consult your doctor before you take up a new exercise regime, and always stop the exercise if it causes pain.

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Achieving your fitness goals may seem to some an impossible dream. If you do not have the necessary knowledge, or if you do not have enough motivation, then you may fail at your attempt. Learn to make exercise fun after reading this article.

Music can magically get your body moving. How can you play your favorite energetic tunes without wanting to jump up and dance? Not having music in your workout is almost a crime. Turn up the music and get moving. The rhythms will put the pep in your step that you need to keep going.

If there is someone else in your social circle who is trying to lose weight, form a weight loss team and tackle the problem together. You can challenge and inspire each other, as well as enjoy having an exercise partner. It can also make it seem like you are doing less when you talk about things. This way, you can enjoy the time you are exercising and associate it with good emotions.

If you own a game console, add a workout video to your collection. This is a way to infuse a bit of fun into your boring old workout. Playing a game will keep your mind off the workout and focused on the fun of the game. You will find you are motivated to exercise longer, with far more enjoyment, because your workout seems more like play.

Go shopping for exercise clothes. Look for clothing that makes you look and feel great. Make sure you are creative with what you wear. You will find a vast array of choices in styles, patterns and colors of workout clothes. You can express your true self with creative, fun outfits. If you feel great about the clothing that you wear, you will feel great about exercising in them.

If there is no variation in your exercise routines, you will quickly get bored and lose motivation. This is the reason that changing your exercises is important. If you usually use a treadmill all the time, you may want to go out for a walk or run to change it up. In order to stay motivated you need to vary your routine. It will keep you from becoming bored.

Give yourself a reward whenever you reach an exercise goal. No matter if you've reached a long term goal or a short term one, remember you deserve the reward to keep you motivated. You gave it your all, and success is yours! Take a break and enjoy your loved ones, or maybe indulge in a small portion of a sinful food you really enjoy. Perhaps some new clothes would be a great way to celebrate your latest weight loss milestone. Knowing you have a reward in wait will be like a beacon directing you to safe water!

People never feel bad after exercising, right? The toughest part is to get yourself up and to the gym and to realize that exercising is not a chore but can, in fact, be pretty fun. You can have fun and make more progress with a few simple alterations. The tips in this article will make your workouts more entertaining.

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Build big ripped biceps by training like this…

If you want to get big biceps you’ll definitely have to do plenty of bicep curls. As a matter of fact, biceps workouts are known for their lack of originality when it comes to the exercises options you have for growing them. Almost every single bicep exercise involves some sort of a curl, whether you do them with cables, dumbbells or barbells.

That said, regardless of which piece of equipment you use to do your bicep curls, I’m going to show you 5 big bicep mistakes you want to avoid if you want to get bigger arms fast. In this video, I cover five fixes you can start making in your very next bicep workout.

To recap what these fixes are to help you get bigger biceps with dumbbells, I’ll list them out here in order.

1. Be sure to supinate while you are curling not before you curl.

Too often, people initiate a dumbbell curl by twisting their wrists and supinating their forearms without having started the bicep curl. This is not helping you to train your bicep muscle fully. If you want to get big biceps you need to supinate the wrists while the dumbbell is being lifted.

2. Use a shift grip if you want to increase your bicep contraction at the top.

If you find that you cannot generate enough of a forceful contraction of your biceps at the top of your curl, then shift to a shift grip. This grip requires that you slide your hand all the way up against the thumb side of the dumbbell. This forces you to twist with more force at end of each bicep dumbbell curl.

3. Be sure to slowly lower the dumbbells and not just drop them.

It is the easiest thing to remind people, but it’s the one they forget the most. If you want to grow bigger biceps you have to slow down your eccentrics. The nice advantage of eccentric bicep training is that there is practically no risk of bodily harm by doing it (unlike the risk associated with doing it on a bench press or squat).

4. Don’t always perform dumbbell curls in alternating fashion.

Let’s face it. It’s easier to do dumbbell curls if you alternate right and left sides. The reason is, that it takes half the stabilization strength of your core and lower body to do a single rep. That said, if your biceps are truly a weak spot of yours, use the alternating style to fully concentrate on your bicep contraction and grow bigger biceps before moving back to the dual form.

5. Don’t forget to curl up to your nose for bigger biceps.

Your biceps fully contract when you perform not just elbow flexion but shoulder flexion as well. Curl the weight up to shoulder height and beyond to make sure you are fully contracting the long head of the biceps.

As you can see, if you want to get big arms and biceps in particular you have to do curls and you have to do them right. Fix your bicep workout by avoiding these 5 big mistakes and then head to to get your complete athletic muscle building system - ATHLEAN-X.

For more bicep workout videos and tips on how to get big biceps and sharper peaks, be sure to subscribe to our youtube channel at

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A Simple But Effective Plan To Lose Weight After 30, 40, 50 and Above
Some people find it nerve-wracking to start an exercise routine. In many cases, they do not how to start, or simply lack the motivation to start. Motivating yourself can be as easy as making your workouts fun. Get on the ball by using these great tips.

Turn up the volume when you workout. Music helps you get on track. Dancing with the beat is a great way to get moving and stay in shape. Moving your body feels great, and it is so easy to do, so get moving. Allow yourself to let loose. Listening to music helps you forget that you are exercising, thus allowing you to spend more time working out.

Ask your friends to come exercise with you. When you can convince yourself that exercise is an excellent way to socialize, you will begin to look at the idea of exercise in a new light. Time will pass quicker, and you will enjoy exercising more. Focusing your attention on conversation with friends will distract you from the intensity of your workout.

With a good distraction, you can give your exercise routines the illusion of sped-up time. Using a workout video game might be the best way to do this. You will find a wide variety of these types of games. Try some bowling, tennis, golf, or skiing games to get your blood pumping. Maybe you would like to box an online competitor? With a remarkable variety of options, video games workouts make it easy to find ones that will help get you up and moving before you even realize you are exercising.

Head to the mall for some brand new workout clothes. Find outfits that flatter your current body type. Stay away from buying things you wish to fit in someday or that are uncomfortable. Try to use your creativity when you select a new outfit. There are a lot of different styles of workout clothing, so you can get something that reflects who you are. If you feel great about the clothing that you wear, you will feel great about exercising in them.

If you're bored, change it up and try something else. Boredom is one of the top reasons that people abandon their exercise routines and quit their fitness regimens entirely. Mixing things up will help you maintain your enthusiasm. Try new routines or switch up your music. Keep your eyes open for new workouts that you can try.

Celebrate all of your accomplishments along the way. You should reward yourself even for the more trivial goals. It's a major achievement! Spend some family time together or reward yourself with a small portion of a beloved dessert. Perhaps you would like to purchase a snazzy outfit to reward yourself? Knowing that you are working towards a reward is really motivating. As you move towards it, envision how much you will enjoy it.

Despite what many people think, working out can be fun! By implementing some of the advice found in these tips, you can start to make exercising an enjoyable activity.

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Yoga Asana Lab: Advanced Compound Poses (Yoga Nidrasana, Happy Baby, supine Cone Pose)

Welcome to the Advanced Compound Poses of Yogea Asana Lab. This section features three poses – Happy Baby & Supta Upavishta Konasana (Reclining supine Cone Pose) that lead to Yogic Sleep Pose (Yoga Nidrasana).
The first pose “Happy Baby” is a wind-down favorite, and is usually practiced at the end of the class, when the hips need to open in a rocking fashion. It is essential to draw the knees down to the floor, while widening the sacrum and lengthening the tail bone and extending the spine by shooting energy from the crown of the head. In most people the tailbone would come off the floor, so the challenge is to seal the sacrum into the Earth while holding the soles of the feet with both hands and opening the hips so that the knees slowly begin to drop into the floor. This pose massages the lower back, neutralizes the entire spine, sooths the nervous system, and opens up the hip flexors before relaxation. In some cases the pose could be applied at the very beginning of class as a wake up massage for the hips and lower back. It widens the sacral base, and releases emotional blockages harboring in the hips while preparing the body for warm up or cool down.
The second pose “Reclining Supine Cone” requires prior stretching of the hamstrings so you can freely extend the legs out to the side in a “V” position, while dropping the tailbone down and potentially taking yogic toe lock with your middle and index fingers around both big toes. It is important to release the shoulders away from the ears to open the legs as far out and down, to keep the collarbone wide and sink the ribs gently in. This is a cooling pose that opens the hips, shoulders and hamstrings simultaneously. It elicits the parasympathetic nervous system response and heals hypertension. It also teaches one to allow the Earth’s support and to surrender to the flow.
The third pose “Yogic Sleep” is the culmination of the previous two. It is an advanced compound asana and requires prior standing and seated stretches of the hips, lunge-based binds to open the shoulders, deep squats and arm balances to strengthen the arms and open up the hip flexors abundantly, and a seated Kurmasana (tortoise) position to combine the intense binding, shoulder and hip opening action. This compound pose integrates the hip opening action of Happy Baby, with the hamstring and shoulder opening action of Supine Cone pose. It asks for a very deep creasing of the hip flexors, extension of the gluteus, an excessive shoulder opening bind and full spinal elongation. It is best attained from Happy Baby as you cradle from side to side to create more space for the arms while shimmying them under the knee creases. The last touch is bringing the tail bone down while widening the base so the spine reaches its full length. This pose should never be attempted without a warm-up and without committing to a daily advanced yoga practice. It provides a total inner massage of all glands, while releasing deeply seated emotions held in the hips, shoulders and knees. Because it is a full circle position it boosts all the bodily systems and contributes to overall health.
All three poses release toxic residue and tension from the hips, hamstrings and shoulders while cooling the body’s temperature and eliciting the relaxation response for peaceful rest.
Yogea Asana Lab is not a yoga routine and should be regarded solely as an educational platform to reinforce proper postural alignment and improve the quality of your practice. The approach is integrated as poses are grouped into different targeted categories. Each set of poses is demonstrated only on one side. The route of assuming poses and releasing through counter-poses is mapped clearly and slowly, allowing time for assimilation and grasping. The main objective is to guide you in and out of poses safely and smoothly, as well as to acquaint you with basic anatomical and energetic principles that weave the geometry of every asana. In turn, you will be able to perform the Yogea routines with clarity, precision and abandonment. As you follow the tips of proper alignment you will feel more stable, ready to deepen your practice and eager to transition gracefully from one stage to the next both on the mat and in life.

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The reason most people fail in their attempt to get fit is not because of inadequate workout methods or dieting techniques. What holds most people back is a lack of know-how and desire. The goal is to make it fun, and these tips will help you do that.

Crank up the tunes while working out. Music will get you moving. This is a natural response that everyone shares. When you feel as though you're dancing to a great song rather than exercising, your workouts will be much more entertaining. When you are having fun working out, you won't concentrate on how tired you may feel. Music is an excellent way to increase your workout time without even realizing you are exercising.

If you have an exercise buddy, working out will be much easier. No matter where you guys work out, take the time to catch up as well. Time will move quickly, and you will soon start to see the fruits of your labor as your body begins to improve. That is what your friends are for.

Believe it or not, incorporating specially designed video games into your workout can be beneficial. These types of video games are fun for the whole family. All ages can workout together. If you choose an activity that you enjoy, you will forget that you are exercising. When you are playing, your focus is on the game and not the difficulty of the workout, so this will help you last longer and have a more successful workout.

Find and purchase exercise clothes that flatter your figure. Dressing for success in weight loss follows the same formula as when you are trying to get a new job. Weight loss clothing can help you feel more committed to exercising. While workout clothes can be expensive, they can actually make your exercise routine less difficult and more fun.

Stay away from repetition in your exercise routine. Make sure you spice it up! Productivity is affected by boredom. If you aren't motivated, then you might stop working out. This is why you should change up your routine regularly. This is a great way to maintain your motivation over the long haul. When you stop an exercise routine, you run the risk of undoing all of the positive changes you have made up to that point.

You should plan incentives to use as rewards when you reach a goal to keep yourself motivated. Give yourself little rewards to keep yourself going. Don't go overboard with rewards. Have a sliver of cheesecake, or buy yourself that book you've been wanting to read. Make your reward a reasonable one. Being enthusiastic and keeping your motivation flowing will help you reach your goals.

It is not mandatory for exercise to be boring. There are a ton of ways you can make exercising a more enjoyable activity. Keep the following in mind when you plan your workout regimen.

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How To Jump Rope To Lose Weight

How to jump rope to lose weight


WATCH NEXT: 7 Day Beginner Jump Rope Challenge:


There is a big difference between jumping rope to do tricks and jumping rope to get lean. In this video we teach you exactly how to use the jump rope to lose weight (specifically excess body fat.)

Here is the list below for you to reference...

1. Fasted workout (don't eat before you train)

2. Use a weighted handle jump rope

3. Use HIIT circuits (high intensity interval training)

4. Do exercises you feel comfortable with

5. Do exercises with all out effort

6. Hold arms out to sides when jumping

7. Stay consistent (minimum 3-5 jump rope workouts weekly)

Instagram: @ZenDudeFitness

Music: Hunger For Love by Blunted Beatz

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The most common way to fail is to lose motivation to succeed. You will have the best results if you apply tips like the ones in this article, which can help make your workouts more fun and enjoyable.

There's something about music that gets your body moving. How can you play your favorite energetic tunes without wanting to jump up and dance? You would be missing out if you don't build music into you exercise program! Turn up the music and get moving. Music can help you feel more alive and energized while working out, which enables you to perform at higher levels for an extended period of time.

When you are ready to exercise, bring your friends. Work outs go by more quickly when you have people around to have conversations with. Enjoying those you are around will help you to take the focus off yourself. If you're pressed for time, it can be a nice opportunity to be social. When you are having fun with friends, it can be fun to exercise.

To break up the monotony, try using exercise videos. You should have a nice selection available to provide plenty of variety. Good music and interesting visuals have a way of driving you on even when you are feeling tired and sore!

You may feel self-conscious about working out at a gym or other public place. Your confidence and opinion of yourself will go way up when you are wearing an exercise outfit that you look good in. There is a wide variety of styles, colors and sizes for people to wear when working out. Be fun with your choices in exercise clothing, as it will help you feel great about exercising and yourself! Adding a bit of creativity and fun to what you wear while exercising can help motivate you to exercise.

So you don't get bored, try changing your workout routine. The one thing that will stop you in your tracks is boredom. Variety helps keep exercising interesting.

Treat yourself when you reach those fitness goals. Doing so strongly encourages you to keep working hard. Make the reward something simple yet desirable, such as a new shirt or a delectable dessert. Make these rewards fun but attainable, in order to stay motivated in achieving your next goal or target.

A workout routine can be a lot of fun. There is no reason for it to be anything but enjoyable. You can do a lot of different things when it comes to working out. This article discusses practical information that you can use right away to plan your workouts.

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Wednesday, August 16, 2017

How to: Swan Prep - Pilates

In this video, Jill Johnson shows you the proper way to perform sawn prep during pilates. Visit for more information.

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Without proper motivation, efforts to get fit are sure to fail. Often, you may not have the willpower, or you do not know how to accomplish your goals. These exciting ideas will help you create a workout plan that is perfect for you.

Music really gets you in the mood to exercise. You will discover that your body moves naturally with the rhythm of the music. Once your body begins to move, it will continue to move, and you will continue to dance without realizing how long you have been at it! Many people have found dancing to be a fun and exciting form of exercise. It does not require someone to be overly fit and can serve as great cardio.

When planning an exercise routine, ask a few of your friends if they want to join you. When you partake in conversation your workouts will feel shorter and more fun. The engaging conversation will help you to keep your mind off any pain you may be feeling. If you're pressed for time, it can be a nice opportunity to be social. Working out can be really fun if you are with friends.

An idea to rev up your exercise routine is to use workout video games. It is like having your own personal trainer. Exercise becomes guided fun rather than drudgery. If you are doing exercises that are enjoyable and fun, you will reduce the risk of getting tired and calling it quits.

Wearing flattering exercise clothes is a great motivation tool. They come in many colors and can be fun to wear! Proper workout clothing will help in motivating you to go out and exercise.

Doing the same routine day after day will get boring after a while. You will avoid or skip doing a boring exercise and eventually give up doing it altogether. Make your workout routines exciting and dynamic, being sure to mix up the routines as much as possible. Following this advice will help you appreciate the benefits of exercise and help you maintain a healthy fitness routine and lifestyle.

Recognize your accomplishments with meaningful rewards. No matter if you've reached a long term goal or a short term one, remember you deserve the reward to keep you motivated. You stuck it out and achieved it! Spend some family time together or reward yourself with a small portion of a beloved dessert. Maybe buy a new outfit to show off your improved body. When you are working towards a small reward, chances are you will stick with the work, and have a better chance of meeting your goal.

While you have to do chores everyday, working out should not be one of them. There are plenty of options for adding a bit of fun into your workout routine. Use the ideas in this article to make your fitness routine more fun.

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Fierce Minute - Cross-body Hammer Curl

It's great to start the day with a good workout and a nutritional breakfast! Today's Fierce Minute video is ready for you. Today's tip is Cross-body Hammer Curl. I continue to see people lifting weight and trying to "max out" when they should be focusing on form and actually working the entire muscle. They would see such better results and so will you!

Check out for more info!

Click the image, watch the video, leave me your comments and then pass it along to others, and together we can help everyone get fit and eat healthy!! Enjoy!

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The most common way to fail is to lose motivation to succeed. This article provides ways that you can make exercise more fun, which will help you see better results.

Turn up the volume when you workout. Music helps you get on track. Your body will react to the beat and start moving to it. Follow the rhythm and cut loose. Make it a good time. If you aren't busy tracking how much longer you have left in the workout, you may even spend more time exercising than you originally intended.

Find a few friends who are motivated to work out with you. Make sure to be considerate of their plans when scheduling a work out. When you have people to chat with, your workout will go by faster. You will be enjoying the time exercising instead of focusing on how much you hate it. If your life is busy, making your exercise routine a social activity can help you reconnect with friends. When you exercise with friends, your workout will be very enjoyable.

Distractions will make the time fly. Taking advantage of video games is one secret to making this possible. There are many different games that you can choose from. Some workout games allow you to ride about, with in control, while others let you play a virtual bowling game. Maybe boxing a virtual opponent would be to your liking? There are great workout games out there to suit every taste.

Get exercise clothing that makes you feel better. Throwing on some old sweats doesn't exactly make you feel attractive or add to your drive to work out. Dressing in cute and attractive workout gear can help motivate you to get moving and continue to work towards your goals.

If your workout routines are the same every single day, you will lose interest very quickly. If your workouts aren't enjoyable, you're unlikely to stick with them. You should variate your workout to keep yourself interested and constantly learning. This is essential if you want to stick with the exercise plan. Even if you just stop for a short time, it can be difficult to get back in the swing of things.

Reward yourself for meeting weight loss goals. It is not the case that you need to hold off celebrating until you get to your final objective. Make sure to choose your rewards in a smart way. Make your reward simple and affordable. New clothing, jewelry or even just a dessert you have not eaten in a while are great examples of how to treat yourself. When choosing a reward, you should ensure it is one that has value to you and simple to get. The bigger your motivation, the better your results will be.

Working out should not be a way of punishing yourself. If your workouts are more fun, you will be more motivated. These tips will help you to have fun while you exercise!

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BEGINNER+ YOGA FLOW Half Moon, Warrior 3, Balance, Standing Poses // 40 min. Practice #5

Hello Beginner Goa Flow-er // Welcome to Beginner+ Practice #5. This is a 40 min Total Body Goa Flow to find balance.
Learn more about this flow on my blog
Let me know how you experience this and what you learn.
Happy Practice.
Anita Goa :-)

It's Free to Subscribe. Step by step guide on how to subscribe, if you don't know how:




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A Simple But Effective Program To Lose Belly Fat After 30, 40, 50 ,60
When you are making an effort to get in shape, motivation is paramount. It is vital to delineate your objectives and generate enthusiasm about achieving them. Exercising isn't just about losing weight and staying healthy, it's about having fun and you should always remember that. Avoid making exercise a chore; instead, view it as a reward. Follow the steps below to get on the right track.

Try adding music to your workout routine for a quick pick-me-up. Music will help you pick up the pace. It will boost your energy, lift your spirits, and get those toes tapping to the rhythmic beat. Listening to music helps make exercise more fun by helping you forget you are working out.

Get together with your friends and start an exercise routine. Socializing is a great way for you to use your time while working out. Getting into a good long conversation with your friend allows you to forget you are exercising. Friendly banter can be a diversion. Even frustrating things can be a lot of fun when friends are involved.

A great way to break up your routine is by using exercise videos. Don't just stick to one routine. Keep a few different ones on hand to spice things up a little. In order to distract yourself from any discomfort your workout may cause you, focus on music during your workout.

Buy workout clothes that make you feel good about yourself. Sporting some appealing new attire may help you maintain a high level of enthusiasm for your workout program. There are various styles and colors to select from. Watch your fitness routine kick into gear when you wear your new workout clothes.

Doing the same fitness routine every day will soon lead to boredom. You will find yourself wanting to quit or give up if you do not enjoy it. The key to keeping yourself motivated and interested is to change your exercise routines on a regular basis. Keeping your workout fun and interesting is essential to a successful, long-term fitness plan. Taking a short break may make it hard to start up again.

To help yourself stay motivated after achieving one of your weight loss goals, give yourself a special treat. A special gift for yourself will help you stay focused even if it is not very expensive. Chose a reward that will make you feel good and proud of the work that you have been doing. The purpose of such a treat is to maintain enthusiasm and commitment to achieving your goals.

Exercising does not have to be a chore. In fact, with a little creativity, you can design a personal workout routine that you'll actually enjoy and look forward to each day. In the following paragraphs, you will find a variety of tips that can make working out a lot more fun.

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