Body Flex–Body Magic

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Before she was 22, Anja Langer had captured the German, European, and Junior Amateur World Bodybuilding Championships as well as second place in both the IFBB Pro World and Ms. Olympia competitions. Her winning physique and fashion-model looks have landed her on the covers of more than 20 fitness and bodybuilding magazines worldwide. Now women bodybuilders and fitness enthusiasts can train with Langer using Body Flex-Body Magic—the ultimate guide for women who wa… More >>

Body Flex–Body Magic

The New Miracle Treatment for Women in Midlife and Beyond: A True Magic Bullet for Staying Healthy and Feeling Good

Article by Janet Horn, M.D. and Robin H. Miller, M.D.

The New Miracle Treatment for Women in Midlife and Beyond: A True Magic Bullet for Staying Healthy and Feeling Good – Health

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When you first saw the title of this article, you immediately thought it was hogwash, right?

You were a bit disappointed, too, because doctors are supposed to be honest, and discuss only the treatments that have been scientifically proven to work; and everyone knows that there is no such thing as a miracle treatment that keeps you healthy as you age. But, here’s the thing: we are telling you the truth.

First, let us tell you what this miracle treatment can do. It can help you to retain your memory, and possibly even prevent dementia, or at least postpone it for years. It can prevent you from falling, the most common cause of injuries to those of us who no longer even count the number of candles on our birthday cakes. It can, in some cases, keep you from getting arthritis in your knees, and if you already have it, keep you up and moving. It can keep your heart healthy, and if you already have heart disease, it can get you back to feeling great. It can prevent some cancers. If you have diabetes, or high blood pressure, or high cholesterol, it can, in some cases, make them go away, and at the very least, it may allow you to lower your dose of medication for each of these three. It can help you to breathe easy. It can keep you buff and help your sex life. It can help you sleep better, suppress your appetite, and even increase your metabolism. And it can improve your sense of wellbeing, keep your mood positive, and increase how long you live.

We know you’re still doubtful because if such a thing really existed, it would be on TV constantly and all over the internet, and you would’ve probably bought a huge amount of stock in it. But in fact, it not only exists, but all of the effects mentioned above of our miracle treatment have been scientifically proven!

Human beings were meant to move. Every aspect of our bodies’ functioning is geared toward that. On the flip side, movement and mobility are very important to the quality of life. What does this have to do with the miracle treatment? Easy — the miraculous new treatment for all our ills, particularly those accompanying the aging process, is movement. Because of all the negative connotations, we won’t call it exercise or any of those other clinical-sounding names, like “workout” or “physical activity.”

It really does all the things we said it can do. In fact, a recent study that followed more than 2500 people over the age of sixty for an average period of twelve years found that those who were fit from regular and adequate movement, whether they were overweight or not, had a significantly lower death rate at a young age than those who were not fit.

Here are the specifics. The official recommendations, released in 2007 by the American Heart Association and the American College of Sports Medicine, for the amount of physical activity necessary to improve and maintain our health include not one, but three different types of exercise: aerobic activity, muscle-strengthening activity, and balance/flexibility training. These are the recommendations.

1) Aerobic activity of moderate intensity for thirty minutes a day, five days per week — Go for a walk or climb those stairs in your building — anything goes here as long as you do it for thirty minutes;

2) Muscle strengthening activity including eight to ten exercises involving the major muscle groups, with eight to twelve repetitions each, at least twice a week — Use free weights, a barbell, or a machine that simulates weight lifting by resistance;

3) Balance and flexibility activity at least two days a week — do yoga, pilates, or Tai Chi. And be sure to stretch.

So now you know about the magic bullet for staying healthy. But, even though you know you need to stay active, sometimes, the whole idea of getting up and actually doing it is overwhelming. It is particularly hard to find the time when most of us have such a busy lifestyle. But there’s even more good news about our miracle treatment. For those who hate the gym, workouts, jogging and barbells, there is an alternative called “Exercise Lite”.

Several years ago, a very interesting study was done at the Cooper Institute in Dallas, Texas. 255 volunteers were divided into two groups. One group went to the gym regularly for a standard workout. The other group tried to integrate regular physical activities into their usual daily routines. They would walk up stairs instead of taking an elevator, clean their own houses and apartments, work in their own gardens; in other words, they took every opportunity to do the maximum physical activity with their daily activities. After six months, both groups had improved their fitness levels, lowered their blood pressures, and lost fat. But, after two years, only those in the group that had incorporated fitness into their routines were more likely to maintain their fitness level. Exercise lite worked and kept on working!

To receive the full health benefits as we mentioned above, you need to do at least 30 minutes of moderate to vigorous aerobic (cardio) exercise each day. With exercise lite, you can break it down into 10-minute segments so that the cumulative time is still 30 minutes a day. If you only have a couple of 10 minute breaks a day, go walking for those breaks and then take a quick walk before or after work. You want to shoot for 15-20 minute miles, and you want to get your pulse rate up but still be able to have a conversation. If you garden, you need to do it while moving around a lot, in other words, active gardening. Same thing goes for housework. The vacuum can be your best workout buddy! One easy way to do exercise lite is to wear a pedometer, a little meter you wear on your belt that records your steps. With the pedometer you want to aim for 10,000 steps a day.

Most important, make it fun and you’ll keep doing it. Do things you like. Find a class that is fun or start riding your bicycle or swimming. Get some great music and use it for your activity. If you need support, grab your friends and family to do an activity with you. And remember, don’t tell yourself that you are doing the dreaded “exercise”; fool yourself and have it become a normal part of your daily life.

Before starting any exercise program, check with your doctor!

©2008 Janet Horn, M.D. and Robin H. Miller, M.D.

Author Bio Dr. Janet Horn is Board Certified in Internal Medicine and Infectious Diseases, with training in Obstetrics and Gynecology. She spent many years on the fulltime faculty of the Johns Hopkins University School of Medicine, where she published articles in medical journals on her research interests, including sexually transmitted diseases, AIDS, and women’s health. She started her solo private practice in 1990 while continuing to teach as an Associate Professor of Medicine on the part time faculty at Hopkins. She has been selected by Baltimore Magazine as one of the “Top Doctors in Baltimore” and by the Maryland Daily Record as one of the “Top 100 Women in Maryland.”

Dr. Robin Miller, in addition to being an experienced Board Certified Internist, is also an Integrative Medicine specialist, having trained with Dr. Andrew Weil as a Fellow at the University of Arizona. She is the founder and medical director of Triune Integrative Medicine, an innovative medical clinic in Medford, Oregon. She is an award winning medical correspondent on regional and national television, radio, and the internet. She is an award winning medical correspondent on regional and national television, radio, and the internet, the author of a health book for children, Kids Ask the Doctor, and a board member of The National Association of Medical Communicators, a society of medical journalists in all media.

About the Author

Dr. Janet Horn and Dr. Robin Miller are the authors of The Smart Woman’s Guide to Midlife and Beyond, which will be available this September from New Harbinger Publications.

Please visit http://www.SmartWomansHealth.com for more information.

Use and distribution of this article is subject to our Publisher Guidelines
whereby the original author’s information and copyright must be included.

Janet Horn, M.D. and Robin H. Miller, M.D.

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Your Weight Lifting Log Is Magic

Article by Denny Waldarmo

Your Weight Lifting Log Is Magic – Health – Fitness

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Many casual exercisers, and even some hard-core bodybuilders who should know better, question why they should bother keeping a log of their weight training workouts.

Part of my job as a coach is to convince them that a weight lifting log is a “magic paper” second only in importance to the weights themselves for making rapid and steady progress in building muscles.

You might think it will be easy to remember, from one workout session to the next, such things as which exercises you did, how many pounds you lifted for each, how many sets and reps you did, etc. That’s what I thought when I started out weight lifting. Boy, was I was wrong.

I would go to the gym one day and then, on a return visit just two days later, find that I had only the haziest recollection of which exercises I had done before, not to mention specifics such as poundage and reps. I’m sure I spent many a workout treading water or even drifting backward because I was not increasing my “load” properly. How could I, when I didn’t have the data from earlier sessions to serve as a benchmark?

A weight training log will give you a baseline from which to work. The baseline will change from week to week or even from session to session as you make incremental adjustments upward in pounds lifted and/or sets performed and/or repetitions.

A log will also make you more effective in selecting the exercises you want to do during a given session. For example, if you do lunges on Monday, you might want to do reverse lunges instead on Wednesday, then return to lunges on Friday. Both are great for building up leg muscles, but they do it in ways opposite to one another. Alternating them is the best way to get maximum benefit from both. Without a log, though, you can easily forget which one you did last time and which one you should be doing now.

A weight lifting log is a great motivator. When you can look back on entries from a few weeks or months ago and see how far you’ve come – how you can deadlift a weight that would have seemed impossible a relatively short time earlier – you will feel both proud and enthused all over again.

If there ever were a magic piece of paper, a weight lifting log is it. If you’re not keeping one, then I beg you to pack paper and pen in your gym bag and start today.

About the Author

Denny Waldarmo is a fitness coach and a strong advocate of weight training, particularly the system taught in “The Truth About Building Muscle.” Denny’s eye-opening review of this program is available on his Web site: http://www.Solid-Gold.info/truth-about-building-muscle.html. Or, see the Truth About Building Muscle Web site.

Use and distribution of this article is subject to our Publisher Guidelines
whereby the original author’s information and copyright must be included.

Denny Waldarmo

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HOW TO LOSE THE BABY BELLY – Experience the Magic of Exercise

Article by Pamela Behnke

HOW TO LOSE THE BABY BELLY – Experience the Magic of Exercise – Health – Weight Loss

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Getting your body back after giving birth is really important to most new moms. You want to feel good about yourself and to regain your own identity. Have you noticed the way celebs spring back to their amazing shape soon after their pregnancy? Don’t have time for exercise? Really you do and it will help you lose the baby belly like no other, exercise moves your fat burning into motion.

Lose the Baby Belly – Back To Basics

Giving birth leaves a woman, tired, drained out of energy, and more hormonal changes. Getting started with exercise is easier said than done. Depending on your delivery, please consult your physician at your 8 week postpartum follow up before doing any type of exercise. If you gave birth naturally or by caesarean, exercise will be very different for each of you. Make sure your body is healed and your doctor has given you to approval. I know we want to get results, especially now that our body is back to being ours. Don’t take the chance of hurting yourself, the time will come naturally for you to start exercising.

You are setting yourself up for immediate failure to expect instant results. Your waist took a long time to get this way. Remember 9 months? It will definitely take some time to shed off all those layers of fat and pregnancy weight. Starving will get you nowhere, eating right with a few minutes of exercise throughout your day will get you on the road to lose the baby belly.

Exercises that are focused at the abdomen are inevitable when it comes to losing the baby belly. But look at your core as a whole. Find exercises that not only focus on the whole core but work together to build that abdominal strength. Shortening and strengthening your traverse muscles, abdominal exercises are a great way to bid farewell to those pregnancy pounds. Focusing on your core to lose the baby belly will help you to fit into your pre-pregnancy jeans quicker.

• Work On Your Core Since it your core where you have accumulated most of the pregnancy weight, this is the area your exercise should acutely focus on. Do some quick exercises that focus on your core, they don’t have to be more than a few minutes each time as you have it. A few here and a few there will help get you results. You are a new mom, you really only have a few minutes here and there and sometimes that seems impossible.

• Diaphragmatic breathing:This exercise is aimed at the tightening of abdominal muscles. This is done by inhaling and exhaling slowly as you tighten your abs but make sure that you focus on keeping your abdominal area flat when you exhale.

• Try the Pelvic TiltThe pelvic tilt involve those muscles that help you stand a good posture, hence, aiding you to look slimmer. In addition, it relieves your spine from all the stress it has been enduring all these months.

• Shadow Boxing:This exercise is aimed at the tightening of your entire core if done properly. You can sit on a chair, edge of the couch or even on the floor with your legs in front of you. Tighten your abdominal area and focus on boxing or making punching moves in front of you. Do your shadow punching down, to each side and punch straight up above your head. Do this a few times a day if you can. You may even work up a small sweat and get some added cardio out of it.These and some others that can spell success for you include curl ups, heel sliding and stretching! With these simple exercises you can start to lose the baby belly, have more energy and help your mood.

Remember with exercise, consistency is the key. Obviously, you want to take care of yourself, so you have energy to take care of your precious baby. Make some efforts to lose the baby belly and the results you see are definitely worth it.

About the Author

Pamela K Behnke is a mother of two boys under the age of 3. Both her boys are 15 months apart and she did not have any time in between her pregnancies to lose the baby belly or baby belly fat. Her mission after her second son was born was to get her body back. Pregnancy was not kind to her weight gain and her body shape. How to lose the baby belly and her baby belly fat has helped her gain energy to chase those four little legs. It helped stabilize her mood swings caused by all the changing hormones.

My Mommy Wants Her Body Back is her way of sharing with other moms that you don’t have to settle for The Baby Belly Fat and she wants you to learn How To Lose The Baby Belly too! For more information on How To Lose The Baby Belly and Baby Belly Fat, check out her website, http://www.MyMommyWantsHerBodyBack.com. Take care of yourself, so you can take care of your precious baby!

LoseTheBabyBelly

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Pamela Behnke

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Melissa & Doug Deluxe Magic Set

 

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Incredible multi-room feature sets amusing illusions and crafty slight of hand tricks for the young magician to practice and play. They are easy to learn tricks are the same as those used by professional magicians: disappearing objects multiplying coins, magic boxes, prediction tricks a secret change bag and more. And the wooden storage chest magically transforms into a performance table ¿with a secret compartment!
 
Product Description
 
And for my next trip “- This fantastic set includes ten professional capacity, however, easy to master the tricks of magicians young learners to improve their confidence and fine motor skills, and to surprise family and friends with exciting tricks and illusions! “Secret Silks,” “Prediction magic number”, forecasting of Egypt are among the ten classic tricks included. Say the magic word and the fabulous set can be yours! Age 8 years. +. ”
 
And for my next trick “… This fantastic set includes ten professional caliber, yet easy-to-master tricks for beginners! Young Magicians improve their confidence and motor skills as amaze your family and friends with exciting tricks and illusions!” Secret Thirst, “” Magic Number prediction “, Egyptian Prediction are ten classic tricks included. Say the magic word and this magnificent set can be yours!
 
Dimensions: 3.8 “x 9.6” x 14.1 “Packaged
 
Age: 8 + years
 
Contains small parts. Contains small balls.
 
Product Description
 
Incredible multi-room has a set light illusions, fun and clever tricks hand to the young wizard to practice and perform. These easy to learn the tricks are the same as those used by professional magicians: disappearing objects, multiplying coins, magic boxes, prediction tricks, a stock exchange secrets and more. And the wooden storage chest “magically” transforms into a performance table with a secret compartment! FamilyFun magazine selected as the “Toy of the Year Finalist (Ages 8-9)” for 2004!
 
In 1989, Doug Melissa & Company, started in the garage of the house where he grew up with Doug! Thank you for your support, Melissa & Doug, the company grew and was able to move in a real office on the road. Their philosophy has remained the same over the years, so that every customer happy and permanent member of the family Melissa & Doug, and the supply of products, tremendous value, quality and design. Melissa & Doug are always welcome customer feedback and will continue to work to make improvements to their products. Melissa & Doug is a tribute to the faith you put them, and consider it their responsibility to continue to gain confidence in the coming years! Melissa and Doug Our product range includes puzzles, preschool, food, games, dolls, stuffed animals, toys, and gardening.
 

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