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Weight Loss Exercise

What to look for in a trainer

From the LA Daily News. I jumped up when I saw this article as it hits all the important points to look for in a personal trainer:

Working with a personal trainer can help you reach your fitness goals safely and effectively. Before you hire one, keep the following tips in mind:

Looking for a trainer? Ask around. “We’re the ones in the gym all the time,’ says fitness trainer Jeanette Jenkins, who keeps a personal database of local trainers. “Trainers are going to know who is good because we’re all colleagues.’

Consider hiring a fitness trainer at your gym. They will be familiar with your facility, and you can always seek redress from management should a problem arise. “There’s absolutely a bonus to hiring someone at your facility,’ says personal trainer Kathy Kaehler. “It helps you move along and helps you change your workout.’

Ask for a free or low-cost introductory session. “Spend time with the trainer before you put up money,’ says Allen Saltzman, co-owner of Topanga Training and Fitness in Woodland Hills. “Have a meeting with him or her or ask for a 30-minute session for free. The best idea is to talk to a trainer and ask the trainer some questions. After three sessions with a trainer you should have a really good idea if you like and respect the trainer and whether he or she will take you where you want to go.’

Ask your trainer about his/her fitness certification. Most commercial gyms require their trainers to be certified by a reputable agency such as the National Academy of Sports Medicine. “I like it when someone asks me about my certification because it means they’re serious,’ says Kaehler, who holds a bachelor of science degree in physical education from Hope College in Michigan and is certified through the American Council of Exercise.

Expect professional respect and courtesy. “Watch how they deal with their clients; the language they use,’ advises Jenkins. “They shouldn’t speak over their clients or speak down to them.’

Workouts should be enjoyable and challenging. “There should be a fun factor,’ Jenkins says. “If you’re not having fun, eventually you’re going to stop seeing that trainer.’

Health and Wellness

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Categories
Weight Loss Exercise

Breathing exercises

Breathing is as you already know a very important action. All of us tend to breath very shallow and during any kind of exertion we will find that our chest gets sore because of a lack of stretching of our chest breathing deeply.

There are many benefits to proper breathing experts say it reduces the effects of stress, a leading cause of physical woes. Slow, deep breathing can lower blood pressure, end heart irregularities, improve poor digestion and decrease anxiety.

  1. Lie down or sit in a comfortable chair, maintaining good posture. Your body should be as relaxed as possible. Close your eyes. Scan your body for tension.

  2. Pay attention to your breathing. Place one hand on the part of your chest or abdomen that seems to rise and fall the most with each breath. If this spot is in your chest you are not utilizing the lower part of your lungs.

  3. Breathe in through your nose.

  4. Notice if your chest is moving in harmony with your abdomen.

  5. Now place one hand on your abdomen and one on your chest.

  6. Inhale deeply and slowly through your nose into your abdomen. You should feel your abdomen rise with this inhalation and your chest should move only a little. Do this inhaling for a count of 2

  7. Hold your breath and hold it for a count of 8

  8. Exhale through your mouth, keeping your mouth, tongue, and jaw relaxed. Let the exhale last for a count of 4.

  9. Of course these breath numbers are based on taking a comfortable deep breath. The ratio of 1:4:2 is

the number of breaths that you are looking for and you should try to do this breathing method for 10 cycles 3 times per day. If this is not convenient you can also do breathing while commuting, watching TV or even in a meeting as long as your breathing is not distracting to others

This may seem a lot like the breathing that we do for meditation and it is somewhat related. The one thing that is different is that this should be a way of retraining ourselves to breathe better all of the time.

Categories
Weight Loss Exercise

Healthier choices at the Grocery Store

I found the following weblog article that is a must read before you next go to the grocery store:

Some Healthier Choices at Your Grocery Store

Some Healthier Choices at Your Grocery Store
Here are a few changes you can make the next time you go grocery shopping, to improve your health.

Think Fresh

Buy fresh fruits and vegetables as much as possible. If you cannot find them fresh, chose frozen fruits and vegetables. If you buy canned fruit, make sure you get it packed in it’s own juice without added sugar or corn syrup.

Juices

Look for juices that are 100% juice. Many bottled and frozen juices contain more sugar than fruit juice. If you use a juicer, be sure to retain some of the healthful pulp. If possible, eat whole fruits for optimum nutrition.

Oils

Chose extra virgin olive oil or canola oil. Try an olive oil cooking spray instead of butter for cooking. Avoid margarine and lard.

Milk

If you drink milk, chose milk with a lower fat content. If you are already drinking 2%, switch to 1%, and eventually use non-fat milk.

Breads

Select whole grain breads rather than white.

Miscellaneous

Much of the food found in the grocery store contains hydrogenated or partially hydrogenated oils, high fructose corn syrup, MSG and artificial colors, flavors or preservatives. All of these ingredients are poor choices, and should be avoided whenever possible.

Many breads, cereals, soups, and boxed side dishes contain one or more of these ingredients. Take a little extra time to read the label, to find brands without these undesirable additives. For Example, Farmhouse brand makes rice and noodle side dishes without MSG or other additives, and Healthy Choice foods are generally free of unnecessary additives.

Discover healthier choices at your local grocery store. If your grocery store doesn’t have the brands or foods you want, ask the manager to consider stocking them. [Copyright © 2005 World Image Naturals, Inc. www.worldimage.com ]

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