2018 BOOKS

Exercises and Workouts - Start Out Your New Workout Program Slow

By Beverleigh H Piepers

We are going to assume you would like to become physically active, but are currently struggling with developing the habit. This is a common challenge, particularly for those who have never had a steady routine of exercising. If you have never had an active commitment to physical activity, the transition will be less than smooth.

Why? It is too much of a difference. Exercising on an odd day is no big deal, but making time for exercise several days a week is entirely different for those who have not done it before. While it is often exciting and invigorating, it can also be a mental struggle. Motivation comes and goes. The moment it is lacking, you may find yourself breaking a habit not yet formed.

Presumably, you have a good reason for exercising and becoming physically active. Take a moment to review them...

    is it for weight loss?

    is it to treat a lingering condition like Type 2 diabetes and high blood sugar or atherosclerosis?

Maybe you have just been inspired lately to change your lifestyle, and exercising is part of your commitment to having better health. Whatever your reasons, if you are to pursue your goals and succeed, you must develop the habit. Once you do, you must maintain it.

To increase the odds you will stick with exercise for the long run; you ought to start slow...

    don't try to exercise on more than three days a week in the beginning.

    don't exercise for more than half an hour, and

    don't force yourself into doing an activity you dread.

A good example of the above would be to try running every weekday, despite you hating every minute of the activity. What you should do instead, is start slow - really slow.

If it helps, you can start in the comfort of your own home. Fifteen-minute home workouts on three days a week, you could do some...

    jumping jacks,
    press ups,
    sit-ups, and

a variety of other exercises. You could choose three and alternate between them for fifteen minutes and finish your workout with a good sweat. Do not underestimate the effect this could have on building the habit. Fifteen minutes is not long enough for intense activity, but it is long enough to get you going. More importantly, it gets you into the swing of exercise.

You can only build on from there. After a couple of weeks of this routine, you could start going for walks in the evenings. You could begin swimming, cycling or going to the gym. The opportunities are endless.

Whatever you do, just remember to start slow. Make the transition easier for yourself. You will be glad you did.

Although managing Type 2 diabetes can be very challenging, it is not a condition you must just live with. Make simple changes to your daily routine - include exercise to help lower both your blood sugar levels and your weight.

For nearly 25 years, Beverleigh Piepers has searched for and found a number of secrets to help you build a healthy body. Go to learn about some of those secrets.

The answer isn't in the endless volumes of available information but in yourself

The Right Trainer

By Adrianne O Oyewole 

Having the right trainer can be the most amazing experience of someone's life. Having the wrong trainer can be the most devastating experience.

Many people spend countless hours researching the purchase of a car, house or even a cellphone, so shouldn't the same time and research go into finding a professional trainer to help you care for your most valuable asset - your body.

Personal training does not come in a one-size-fits-all model. It's personal. Every individual is a unique creation of body type, mind, lifestyle, background, tastes, strengths and challenges.

So, we cannot all be, or do, the same things.

The right personal trainer will create a program unique for you, because fitness is not a commodity for sale, it's a lifestyle. And any trainer who would focus on the hard sell and not your well-being likely isn't the trainer for you. I interview my clients and they interview me.

My practice is based on the belief that I can make your life better and healthier with my approach and your attitude. My clients determine if my methods fit with their personality and goals.

Together, we determine the overall results we can achieve. Whether we are speaking about one-on-one or online clients, working together on an individual plan is the only real way to achieve long-term success.

Here are some key points that should be raised in an interview with any personal trainer:

(1) Body type - You need to know your body and discover how you would be directed to treat your body (which includes nourishment and rest).

(2) Health history - Injuries, surgeries, illnesses, medications. Milestones - Check measurements, blood, blood pressure.

(3) Accountability - On both ends and find out if it will be put in writing.

(4) Cordiality and comfort - You are going to be connected to your trainer for a long time, so you need to be comfortable right off the bat, a sixth sense kind of comfortable. Turn on your meeting someone new radar. Listen, observe and ask questions.

Once these points are clear, it will be easy to connect with the right trainer for you. You'll have clarity of expectations and you'll know if you are being offered a generic fitness program or one that is tailored to you.

These are things you should experience right from the intake and interview stage and only when these steps are done can you as a potential client make an informed decision regarding the next step of hiring the trainer or not.

But don't settle for anything less than amazing, our client's always give the feedback that their first experience at the first meeting was amazing.

Remember respect your body and self enough to know that you deserve the best.

Exercises and Workouts - Why Aren't You Breaking a Sweat Today?

By Beverleigh H Piepers

There are several reasons not to exercise at a particular time today...

·         you have deadlines to attend to immediately,

·         something unexpected happens at work, and you have to respond and stay later than usual,

·         you are sick, injured, or dealing with some pain, or

·         you have an event or appointment planned.

These are just some examples of valid reasons why you might not exercise today. But what if none of the above applies to you? Is there something preventing you from working out today?

Laziness is the number one inhibitor of regular exercise. It has been revealed excuses stem from laziness and is often used as a way to rationalize a lack of physical activity. Do not make this common mistake. Physical inactivity is a real problem. It is true whether you exercise today or not does not affect your long-term health or well-being. After all, one workout is insignificant.

But the same cannot be said about the habit itself. For you, working out today could prove to be vital to developing a pattern of physical activity. If you have been sedentary, every day counts, because it all contributes to momentum.

There is a reason why it is of said it takes twenty-one days to establish a habit. Once you have been doing something for three weeks or so, it becomes a staple in your routine. You suddenly act without thinking twice. In the case of exercise, you'll find yourself planning to go to the gym indirectly. For example, someone might ask you if you're busy tomorrow evening, and while it doesn't immediately come to mind, you might hesitate because you're used to being active at that time.

Unless you have a good reason not to exercise today, you ought to make time for a workout. Put on your gym clothes and get ready to break a sweat. It does not matter which exercise you do. Just do something.

The importance of doing some form of physical activity rather than none, cannot be overstated. When you consider millions of adults in developed countries are suffering because of self-inflicted problems - some of which include being sedentary - any and all exercise becomes a massive improvement. It could be an exaggeration to say it is an all-purpose cure, especially on its own. But since activity is the number one preventer of all-cause mortality, it inevitably has a positive effect, even if it has its limits.

If nothing else, exercising today will make you feel better. Breaking a sweat on its own will improve your mood, and maybe even reinvigorate your attitude towards physical activity.

Although managing Type 2 diabetes can be very challenging, it is not a condition you must just live with. Make simple changes to your daily routine - include exercise to help lower both your blood sugar levels and your weight.

For nearly 25 years, Beverleigh Piepers has searched for and found a number of secrets to help you build a healthy body. Go to to learn about some of those secrets.

The answer isn't in the endless volumes of available information but in yourself.

Yoga As A Way of Life

By Harshad Jethra 

Yoga is an art form which is vast, elaborate and could easily roundup as a comprehensive workout for an individual. Notwithstanding elaborate positive effects yoga has on the emotional, psychological and spiritual well being of an individual.

For someone who has a passion for yoga, getting an in depth know how about the art form could have life transforming effects for one's psyche! You'd simply come to understand and recognize yoga in its true essence.

Yoga definitely goes beyond being a set of poses which boost the individual's flexibility while improving posture. It's something which helps create a link between individual consciousness and divine consciousness.

There are some formats of yoga which one might not be aware about.

Let's consider Ashtanga Yoga for an instance. Ashtanga Yoga is an ancient practice which is focused on body cleansing and purification. This is achieved by synchronized body breath and movement.

Ashtanga yoga tones the nervous system and over time even induces one into spiritual enlightenment.

In the same way, Iyengar yoga is has been bought into practice by the living master, B.K.S. Iyengar. This is deeply focused on the art and science of asana and pranayama.

Strength, coordination, an improved flexibility and an enhanced sense of well being are some key benefits of Iyengar Yoga.

Pranayama: A Way To Attain Higher States Of Awareness

A very interesting term associated with yoga is Pranayama. Let's know more about the same.

Prana refers to the vital energy within our bodies. It is the life force within us. Ayama refers to control. So Pranayama is the control of breath.

By the means of Pranayama, one can control the pranic energy within the body. This ensures that one has a healthy body and mind. The great yoga master, Patanjali mentioned Pranayama as a way to attain higher states of awareness.

Kapalbhati: An Implement Of Pranayama

Kapalbhati is a yoga technique and a type of pranayama. It initially seems like a breathing technique, but in essence, Kapalbhati has a deeper meaning.

Kapalbhati is a cleansing technique which cleanses the mind of carbon dioxide. Kapalbhati also cleanses the mind of restlessness.

The technique was invented by Indian yogis thousands of years ago. It is believed to be a way to attain full body fitness. Innumerable patients have benefited tremendously by making Kapalbhati a part of their everyday lives.

Surya Namaskar: The Sun Salutation

Let us discuss another important term associated with yoga, which is the Sun Salutation or the Surya Namaskar.

The Surya Namaskar is a kriya performed during morning hours, at the time of sunrise. It is compilation of twelve poses, wherein each pose flows into the next with ease.

Surya namaskar may be performed at a faster pace, or it may be done slowly.

A unique feature of Surya Namaskar is that it is a complete workout for the body. While it comprises of only 12 sets of exercises, the Surya Namaskar translates into 288 powerful yoga poses. This occurs in a span of 12 to 15 minutes.

In a single round, the Surya Namaskar burns around 13.90 calories. Slowly and gradually, you may increase the rounds of Surya Namaskar to 108.

If performed at a slow pace, the Surya Namaskar tones the muscles and makes them stronger. Alternately, the Sun salutation brings the mind, body and the breath in harmony and facilitate a complete meditative experience.

If one does only a few rounds of Surya Namaskar, it can be extremely good for the heart. If you intend to do Surya Namaskar as a warm up workout, you may do it at a quicker pace.

As you build proximity nature, you come to realize that it is natural resources which withhold the key to eternal health and wellness. Welcome to the Goa Wellness Festival, 2018. We look forward to facilitate a delightful enlightening experience for every one of our esteemed guests.


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