#FindYourLightInFitness #BeHealthy #Strong #Fit#Proud #Confident #RiseUpFromYourDarkness#ShineLikeAFlowerInTheSun #NuYuRevolution
Friday, June 27, 2014
#ItsYourCall #BePositive #AttitudeIsAChoice#LookForTheSilverLining #NuYuRevolution
Monday, June 23, 2014
#ItsYourChoiceForSure #ChooseToBeFit #Healthier#Happier #NuYuRevolution
Friday, June 20, 2014
POSTURE POSTURE POSTURE, HOW IS YOURS?
People often know they have bad posture, and then attempt to "stand straight." This usually works for about 30 seconds, until their mind wanders and they slouch into their familiar round-backed, forward-head slump.
Part of their problem is that posture is mostly unconscious.
We can focus on and be conscious of posture for a few minutes at best, but the vast majority of our waking hours are spent thinking about things other than posture.
The other part of the problem is that posture issues begin in the space between perceptions (where we think we are) and true, objective reality (where we really are). For example, if you know you're standing straight, with good posture, does that mean you really are? And if you are standing twisted, how effective is exercise going to be?
posture, and it is absolutely astounding how crooked many people stand, even when they believe they're straight as an arrow!
But there is hope. With the help of conscious awareness and postural strengthening, many people have successfully strengthened their posture. We must become aware of where we are, where we should be, and retrain the body to move and balance differently.
Stand straight in front of a mirror with your eyes closed and then, without moving, open them. Take a conscious look at your posture. Observe what is level, what is not, and what is different from one side to the other.
Posture is quite literally how you balance your body. There are infinite combinations of possible joint positions that result in a body balancing. However, there are far more combinations that result in unnatural postures.
The goal for strong posture is to achieve the best biomechanically sound alignment of the body where all the muscles and joints are ideally aligned to work as well as possible while stressing the body the least.
Posture is how you balance your body, and it is dynamic, not static. Posture is a trade-off between flexibility and stability, between motion and effort. Postural balance is the ability to control your body's position in space, and keep your body upright and stable, especially when challenged.
The strength of your posture is how well you know where your body is in space.Weakly balanced posture requires more energy to stay upright, resulting in mechanical stress and premature joint wear. So, posture is about more than standing straight, and improving posture involves more than just telling someone to stand straight and keep their shoulders back. Improving posture means strengthening how the body balances and how it moves.
Here is a simple balance test you can use to test yourself: Simply stand on one foot for 30 seconds. If you cannot balance on one leg for 30 seconds, or if you flail about, your internal perception of where your body is in space does not agree with true reality. As a result, when you move or exercise, your motion is not symmetrical and you compensate by using some muscles more and others less.
One-leg balance exercises are tools to align our internal perceptions of posture with external reality. When one-leg balance is worse on one side than the other, there is unbalanced muscle function and joint stress. A 1997 study in the Journal of the American Geriatrics Society showed that older people who could not balance on one leg had more than twice the risk of being injured in a fall.
Daily posture exercise creates an awareness of body placement, helps stretch shortened muscles and ligaments, and gives people the ability to stay active. According to a 2001 study in the Archives of Physical Medicine and Rehabilitation, posture exercises also strengthen muscles that have weakened. Stronger posture not only helps back and neck pain; patients, it also improves problems ranging from knee pain to headaches.
The relationship between posture and general health is not surprising, since posture is the physical end result of how your body is dealing with the millions of inputs about your environment the brain receives from the nervous system every second. In fact, if you want to know how a person is feeling today, look at their posture and how they move. Is their motion stiff and guarded, like an old person, or do they move smoothly, with grace and ease? When someone has strong posture, you look at them and know they have energy and vitality.
So........
Be Conscious of Your Posture! It is critical that you become more conscious of posture when standing and sitting. We were not designed to sit in an office all day... we are built to move. Getting out of your office chair to walk around several times throughout the day can go a long way.
Follow A Balanced Exercise Program! Be sure to strengthen your muscles, your cardiovascular health and flexibility while also strengthening your mind in conjunction with your postural awareness. An effectively structured fitness program will improve your posture, functional strength, and overall health and well-being. If you are not regularly exercising, I would put it as #1 on your To-Do list.
#NuYuRevolution
How does Weather Affect Allergies?
Weather plays a direct role in the severity and length of the allergy season. Weather conditions will increase the amount of pollen production to yield high pollen levels or decrease pollen production to yield low pollen levels.
A mild winter can signify an early allergy season, since trees tend to start pollinating earlier.
Dry, windy weather spreads pollen quickly, producing a higher distribution of pollen…increasing allergy symptoms.
A late freeze can delay tree pollination, producing lower pollen counts.
Rain can reduce the pollen count by washing pollen from the air, thereby providing relief for allergy sufferers. Although sometimes rain can cause an adverse effect: rain in late fall or winter can increase tree pollination amounts, causing higher pollen levels. Increased rain in spring makes grass grow faster to produce more unwanted pollen.
An Allergy Forecast for Every Allergy Season
To determine an accurate allergy forecast, weather is analyzed, including winter weather conditions, freeze dates, and rain conditions. Current pollen data also helps determine an allergy forecast.
Allergy Forecast from Pollen.com
If you have a pollen allergy it’s likely you are all too familiar with itchy watery eyes, runny nose, itchy throat, hives, fatigue, and irritability. Wouldn’t it be nice to have access to an allergy forecast so you can have advance warning when pollen levels will be high?
Pollen.com offers you a national allergy forecast, so you can stay updated on pollen counts and allergens. Our allergy forecast outlines the pollen and allergy levels for your location.
You can also sign up for a 2-day allergy alert email. Just enter your email address and zip code, and Pollen.com will send you allergy reports when allergy conditions reach moderate levels, the point at which most allergy sufferers start experiencing symptoms, such as hay fever. Tracking your local pollen count can help you manage your allergies.
You can also receive the pollen forecast on your mobile phone by accessing www.pollen.com/m and viewing the latest pollen forecast for your zip code. You can even check the weather and review the pollen index levels for last 30 days.
#EatBeforeWorkouts #BurnMoreFat #FuelYourBody#NuYuRevolution
Click Below To Read More About This Topic:
http://www.rodalenews.com/eating-exercise
Wednesday, June 18, 2014
#BePartOfOurFitnessFamily
FITNESS FRIENDSHIPS
If there were a way
to double your chances for fitness success, would you be interested? How about
you make exercise more fun by adding some accountability? A mentor, a friend, a
partner, or a group that helps you stay true to creating space and time in your
busy schedule for workouts? Group fitness has been proven to assist many get
fit, and if it’s not working going it on your own, find a friend, or two, or
three.
It may all sound too good
to be true, but countless fitness seekers have found that the right workout
buddy can make your fitness dreams come true and more.
“In my experience and in
evaluating what creates long-term health-and-fitness success, the single most
important factor is having a support system,” says Susan Rappaport of NuYu Revolution. Exercise
partners provide a powerful combination of support, accountability, motivation
and, in some cases, healthy competition. They can play the role of teammate,
co-coach and cheerleader — all while working out. A buddy can motivate you to
do one more set, continue when you feel like you have just had enough and
want to give up, or when you are feeling hopeless.
The need for
interpersonal support is primal, as we are social animals. We seek the company
and positive reinforcement of others, especially when we are doing work. A 2011
study published in Psychology of Sport and Exercise found
that the exercise habits of people you know have a positive influence on your
exercise habits.
A study, from the
Department of Kinesiology at Indiana University, surveyed married couples who
joined health clubs together and found that couples who worked out separately
had a 43 percent dropout rate over the course of a year. Those who went to the
gym together, regardless of whether they focused on the same type of exercise,
had only a 6.3 percent dropout rate.
Ready to partner up?
Great! But before you recruit the first warm body you see, keep in mind that
not all workout buddies are created equal. If you choose someone who does not
share a similar commitment to fitness, that can be a distraction or even a
deterrent. If your partner is at a radically different level of health, fitness
or ability, you could be held back, pushed too hard or even injured.
Another key factor:
Emotional connection. Your workout pal doesn’t have to be your best friend, but
he or she has to be someone you like and whom you wouldn’t want to disappoint.
Psychologically, if you feel like you have a responsibility and commitment toward
another person, you are more likely to follow through on that commitment.
The most successful
fitness partnerships fall into one of three categories: the pal-based buddy
system, the small group and the coupled pair. Take a look at them all, then
consider which collaborative arrangement (or arrangements) might work best for
you.
The Buddy System
A friend or
colleague who works out with you, getting together regularly for fitness
activities.
Best for: Those who shy away from
gyms and fitness classes when solo, or who tend to be more introverted. Great
for those focused on specific, shared or complementary goals.
Why it works: Having a reliable workout
buddy increases your chances of sticking with your program. It can be hard to
push yourself during solo workouts. A workout buddy can provide some healthy
competition while keeping you committed. Workout partners not only get us
through a challenging workout, but can help us through life challenges as well.
What to Look Out For: If your workout partner
is down all the time, complaining, you will eventually lose motivation. If he
or she is too competitive, gives up too easily or is jealous of your success,
it will bring you down. You don’t have to be perfectly matched fitness-wise (in
fact, it can be helpful to exercise with someone who is a little fitter than
you), but if you have dramatically different personality traits and divergent
fitness goals, it can derail you. Finally, beware of getting distracted with
too much joking around or gossip. Your workout partner should make exercise
fun, but not cause you to lose focus.
The Small Group Environment
The Group Effort: A small group of people
whose membership may vary by the day, but who generally
Work out at the same time
and place — as a group, with a teacher is a great way to maintain consistency
and accountability
regarding your attendance.
Best for: People who like to
combine social time with exercise; coworkers, students or parents whose
schedules align; cyclists, walkers and runners, or any group of fitness-minded
friends. Also great for people who like the interaction of a group but may not
want to participate solo in a bigger group fitness class.
Why it works: Whether you’re jogging
shoulder-to-shoulder with buddies or simply glancing across the fitness floor
at familiar faces, there’s a strong motivation in the feeling that “we’re all
in this together. Small group environments normalize the ongoing act of
maintaining an effective health-and-fitness lifestyle while creating a feeling
of community.”
Potential pitfalls: It can be more difficult
to schedule workouts with multiple people. Pick regular workout times and stick
to them, even if one group member doesn’t show. It can be a challenge to find
or design workouts that meet everyone’s needs; good communication and periodic
goal evaluations are key.
The answer: Finding a place where
accountability is a part of the program is a good choice and worth just as much
as the classes if it teaches you how to maintain the habit of fitness.
Team Couple
A
romantic twosome who pursue their fitness activities together, who may or may
not do the same workout, but they block off time and space for being active as a
couple.
Best for: Partners who support each
other’s goals.
Why it works: You’re most successful at
reaching your goals when the people closest to you are on board — or, better
yet, an integral part of the team. All those endorphins and pheromones work to
increase your attraction, too. You learn you can tackle anything as a team, and
that makes for a stronger relationship.
What to Look Out For: If your workout partner
is down all the time, complaining, you will eventually lose motivation. If he
or she is too competitive, gives up too easily or is jealous of your success,
it will bring you down. You don’t have to be perfectly matched fitness-wise (in
fact, it can be helpful to exercise with someone who is a little fitter than
you), but if you have dramatically different personality traits and divergent
fitness goals, it can derail you. Finally, beware of getting distracted with
too much joking around or gossip.
In The End
Keep in mind, whether you’re currently working
out with your spouse, a buddy or a whole passel of fitness pals, there’s no
need to limit yourself to just one fitness partnership. You can hit the gym
with your sweetie a couple of evenings a week, walk with a colleague over the
lunch hour and ride trails with your cycle club on the weekends. The more
people you have actively engaged in supporting your fitness efforts, the more
likely you all are to enjoy the process, and the results.
http://www.psychologytoday.com/blog/fighting-fear/201310/diet-failures-stage-stage
We all want to get the most out of every minute we spend working out, right? The most important exercise safety rule of thumb is to #FollowGoodForm By watching your posture and form, you'll get the most benefit from every workout and prevent strains, sprains and enforce better postural awareness.
BE SMART ABOUT THE FORM & EXECUTION OF YOUR FITNESS...
Think Botox. Keep your face relaxed and tension-free.
Keep your gaze at eye level. This simple move prevents neck strain.
Relax those hunched shoulders. Drop your shoulders as low as they comfortably go.
Lift your chest slightly -- not into a military stance with chest thrust out and shoulders way back. This helps prevent rounded shoulders.
Lengthen your spine. Imagine a string pulling the top of your head up to the ceiling to improve your posture.
Tighten your abs. Strong abs help support your lower back.
Don't lock your knees. Keep knees slightly bent. Also, keep your toes lined up to prevent over-stressing your knees.
Breathe. Count reps out loud to avoid holding your breath. As you inhale, relax your lower abs and fill your chest. As you exhale, suck in your abs to force air out.
Keep moving between exercises. It keeps your heart rate up.
As you get stronger, work out more. With cardio, go a little longer.
With weights, add more reps or use slightly heavier weights in your weight training routine. Again, use proper form to stay injury-free.
Subscribe to:
Posts (Atom)