This is default featured slide 1 title

10 Reason You Must to Start Swimming Now

Speed up the process to that summer tan and bikini body by jumping into the pool. Yes, the treadmill is fun, and so are those dumbbells, but they only offer a portion of what a swim workout does. From toning your core to speeding up your metabolism, there are several reasons why you should consider swimming your new go-to. Grab a suit and find out the 10 reasons why you should start swimming!

  1. It’s a total-body workout. Swimming tackles everything from sculpting your back to toning your arms—all without having to pick up a weight. Rather than needing a plan to work specific muscles, all four strokes work to strengthen your entire body.

2. It’s joint-friendly. If you’re recovering from an injury and are eager to build strength, then look into starting a swimming routine to stay fit. If running is your passion, then swimming is a great way to work out on recovery days, allowing knees a rest from the pavement.

3. It’s muscle-lengthening. If you’re worried about bulking up (which you shouldn’t be), then consider swimming. Swimming combines resistance training with cardio, building lean muscle and boosting your metabolism. It also puts your body through a range of movements, helping your muscles stay long and flexible.

4. It’s helpful with exercise-induced asthma. Many swimmers first jump into the pool to relieve exercise-induced asthma. This is because swimming allows you to work out in moist air, reducing asthma symptoms. Because swimming requires some breath control, it also improves your overall lung and breathing capacity.

Error: Break shortcode syntax invalid

5. It doesn’t require fancy equipment. That’s right; you don’t need to spend hundreds of dollars to swim. All you need is a swimsuit, cap, and goggles. Even if you do decide to add more equipment (e.g. a kickboard), they are rather inexpensive, and chances are your local pool has a few handy.

6. It’s a great way to burn calories. Those myths about swimmers and calorie intake aren’t false. That’s because one hour of moderate swimming can burn around 500 calories. This revs up your metabolism, continuing the burn well after you’ve stepped off the deck.

7. There are several variations. The workouts are endless when it comes to the pool. Beyond all four strokes, you can kick, pull, or even use the wall for push-ups! Grab a friend and try this interval workout.

8. It’s optimal for cross-training. Avoid elliptical burnout and a gym-class rut by trading gym workouts for the pool. A swim workout will actually improve overall performance at the gym (and vice versa!) When you’re training for a marathon or any other competition, jumping in the pool can offer you an extra edge over your competitors.

9. It maximizes your cardio. Swimming is the ultimate aerobic activity. There is more breath control compared to running, thus an increased demand for oxygen, causing your muscles to work harder. Because of this, you can get more bang for you buck in a short amount of time.

10. It’s refreshing. Jumping into a pool is refreshing! You don’t need to be a professional swimmer to reap the benefits. Have fun with it, and enjoy being in the water. If anything, you’ll walk away with a nice tan and an endorphin kick!

3 tips for playing ground balls

While top lacrosse players are skilled passers and catchers and the ball stays in the air much of the game, at lower levels of youth lacrosse, you’ll see more ground balls. Teaching your kids how to play ground balls and practicing this skill can take your team from a contender to a consistent winner.

Play through ground balls

One of the first things to teach your players the footwork for ground balls. If they run to a ground ball and stop, they lose momentum and allow opponents to overtake them, block them out or steal the ball. Lacrosse players should use dynamic balance when playing ground balls, running to them and finding a speed they can use to multi-task when they get to the ball. This multi-tasking includes looking to see where opponents are, locating teammates and then playing the ball by picking it up or kicking or slapping it away from an opponent.

Roll balls to your players and have them practice running to the ball full speed, decelerating as they near the ball to prepare for their multi-tasking, then accelerating through a scoop and pickup. Once players are able to reach balls, control their body and pick balls up, have them practice quickly passing the ball to a teammate.

When players have found their footwork for playing ground balls, have them practice ground balls with an opponent chasing them from behind, coming towards them, and approaching them from each side (one at a time). Have them practice playing ground balls from the left and right sides of their bodies.

To impress upon young players how important dynamic balance is, have them practice running to a ball, stopping, and then picking it up and passing it. They will immediately see the difference this makes and how it limits their ability to play offensively.

Practice moving the ball

Players won’t always be able to pick up a ball when they reach it because an opponent is in hot pursuit or arrives at the same time. Teach your players how to “dribble” a ball with their foot to keep it away from an opponent and set up a better pickup or scoop location. Have your players practice using their feet and sticks to bump the ball away from an opponent and set to set up a better scoop location.

Work on boxing out opponents

There will be times when you must stop when you arrive at a ground ball to deal with an opponent who also wants the ball. Johns Hopkins University long-stick midfielder Mike Pellegrino demonstrates how to box out opponents, then kicking or sticking the ball to a better position for a pickup and pass.

7 Fitness Experts Share Tips on Balancing Exercise and Sleep for Better Health

When people think about fitness and getting in shape, the most common focuses are usually exercise and diet. We know that burning calories and eating right contribute to a better body, but what about rest?

Emily Schromm

Turn off the TV and stop checking emails at least 30-45 minutes before you start falling asleep for less stress and better recovery.

2015-05-27-1432740879-9406042-EmilySchromm2.jpgOn syncing exercise routines and sleep schedules:

Routine is known to keep you consistent, so if that means waking up early and making it happen, or going straight after a long day of work to the gym, STICK TO THAT! No matter your workout style, intensity, or preference, if you are consistent, change WILL happen.

Sometimes it’s just a success to get to the gym at ANY time during the day, but if you can avoid sweating hard right before bedtime, do so. Winding down before bed is a real thing! Don’t hype yourself up too much so that you can get as close to 8 hours of sleep as possible.

On overlooked or incorrect things regarding sleep and fitness:

We tend to “wind down” by catching up on the last episode of Game of Thrones (guilty) or by checking emails in bed. Technology and the artificial lights can greatly affect our sleep cycle and quality.

Jessie Pavelka

People tend to look at the day differently, in a more positive way, when they give themselves the gift of exercise first thing before the daily hustle starts.

2015-05-27-1432741735-7896436-JessiePavelka.jpgOn syncing exercise routines and sleep schedules:

It depends on the individual and their schedules, but I’m a huge fan of wake-up workouts. Doing 15 minutes of intervals in the morning is an amazing way kick start the day. I also find that people tend to look at the day differently, in a more positive way, when they give themselves the gift of exercise first thing before the daily hustle starts.

The good thing about sleep patterns in relation to exercise is, the more you exercise the better/more rest you get. There must be a balance between working out hard and resting hard. Be sure to shut off the smartphones (blue lights) the TV, the late night eating and most of all the mind in order to get quality rest.

On overlooked or incorrect things regarding sleep and fitness:

I find many people don’t allow balance to exist between sleep and exercise/fitness. True health isn’t about constantly abusing your body through extreme gym sessions or hours of pounding the pavement, but rather by giving yourself a bit of love in the form of rest. The repair happens when your eyes shut and you shut it all off. Be mindful and create the balances.

Jessie Pavelka is an American fitness expert and television host, recently joining The Biggest Loser in Series 16 as a trainer and previously serving as a presenter on two UK television series. Follow him @JessiePavelka.

Dr. Layne Norton

Many people avoid eating before bed for fear of it making them fat. However, research does not support these fears.

2015-05-27-1432742105-9654579-DrLayneNorton.jpgOn how nutrition factors into sleep and fitness:

Nutrition before sleep is more important than most people think. Eating sufficient amounts of protein before bed ensures that your body can recover and keep rates of muscle protein synthesis elevated.

Many people avoid eating before bed for fear of it making them fat. However, research does not support these fears. In fact a recent study demonstrated slightly greater fat loss in people who ate the majority of their carbohydrate intake at night compared to people who ate them throughout the day.

Lucas James

The number one reason I hear from my clients that have a poor workout is, “I didn’t get much sleep last night.

2015-05-27-1432742228-116446-Lucas_James.jpgOn syncing exercise routines and sleep schedules:

When it comes to sleep, I have my clients create a sleep schedule by setting a reminder on their phone one hour before their bedtime. I also recommend going to bed the same time every night (Sun-Thur) to create a consistent sleep cycle.

As for exercise, all of my clients are required to book their personal training sessions a week in advance and schedule their personal workout days prior to the week starting. Having my clients schedule and prioritize their sleep habits and workouts keeps them on track with their goals and improves their overall health.

On overlooked or incorrect things regarding sleep and fitness:

I find that sleep is drastically overlooked, especially when working with executives, entrepreneurs, and new mothers who sometimes get less than five hours. I believe that sleep dictates our productivity, energy, and focus. Without at least six hours of sleep some feel low energy, and struggle with their nutrition and exercise. The number one reason I hear from my clients that have a poor workout is, “I didn’t get much sleep last night.”

Jen Jewell

Be realistic about it and if you’re not a morning person, then carve out time on your lunch break each day to hit the gym, or throw you gym bag in the car in the morning so you’ll be sure to hit the weights on the way home from work.


On syncing exercise routines and sleep schedules:

When it comes to sleep and earning top results with fitness, people often underestimate how crucial of a component sleep truly is to a health & fitness regimen. More often than not, people are overworked from a stressful day on the job, then trying to hit the gym each day after work, only to come home and watch TV in bed before passing out for a measly four to five hours of rest. This vicious cycle doesn’t allow your body to recover from the day, the workouts and watching TV or using electronics right up until bedtime also isn’t helpful for a good night’s rest.

With sleep routines and fitness, it’s all about consistency. Your body will thank you when you award it with a similar bedtime each night and wake-up call each morning. I always advise my clients (and follow this rule of thumb for myself as well) to make sure they schedule their workout for the time of day that feels most natural to them, or when they have the most energy.

On overlooked or incorrect things regarding sleep and fitness:

The most overlooked thing regarding sleep and fitness is pretty simple: most people that workout each day are not getting enough rest each night. A recent Gallup poll showed that in the U.S., about 40 percent of Americans aren’t getting enough sleep.

Factor in a lack of sleep/rest with a busy work day and strenuous workout regimen as you’re trying to shed those pounds before your Hawaiian vacation, and you have a recipe for an overworked disaster, leaving your body more stressed out than rejuvenated from your newfound healthy lifestyle.


The Takeaways

Although many of the experts we interviewed come from diverse backgrounds, they largely share a consensus when it comes to sleep and fitness:

  • Make sure you’re budgeting enough time for sleep in your routine, and give your body adequate time to rest.
  • Getting your workouts in early reduces likelihood of putting off the gym.
  • But, more important is listening to your body’s rhythms and finding a time you can consistently stick with for long-term lifestyle changes.
  • Skipping sleep time for early or extended workout sessions may not be a smart move, as both rest and exercise are important, working together to deliver results.

Do you use any of the strategies recommended here? What’s your ideal time of day to workout, or what habits do you find make it easier to fit both healthy sleep and good workouts into your day?

7 Reasons You Should Start Doing Yoga Immediately

If you think yoga might not be for you, I urge you to reconsider. Here are seven of my top reasons why you should start doing yoga as soon as you can.

1. It’s a great workout.

First of all and most obviously, yoga is a fantastic workout for your body. You can adapt the practices to your own speed and level of comfort. No matter which yoga exercises you choose, the practices will always be part of a great workout routine. There are some fantastic series of movements out there that are perfect for every kind of day and for every kind of person, meaning there’s no reason not to start doing some yoga as soon as you can.

2. It gets you in touch with your body.

Yoga stretches and exercises are designed around the idea of moving your body to increase its strength and durability. Therefore, doing yoga on a regular basis will really get you to be much more in tune with your body and know when something is really working and when it isn’t.

Of course, this isn’t always a good thing, as it can be discouraging when certain exercises aren’t working for your body the way they were the day before; however, it does have its benefits, and it makes improvements in your physical state that are much more pronounced and noticeable.

3. It can help your breathing technique.

A big part of yoga is the breathing exercises–or the pranayama–which are incorporated into positions and then on their own. The exercises encourage a more focused and centered way of breathing, and while they might not be something you’ll do consciously every day, they’re absolutely sure to provide methods of effective stress-management and generally make you feel much better.

Plus, as someone with asthma, it really helps to open your lungs and explore what it means to breath consciously. Trust me: do those pranayamas for a few weeks, and you’ll feel the benefits.

4. It can improve your sleep.

Another minor but pleasant benefit is that doing yoga can actually help you get better sleep. This might be due to the fact that a few sequences of poses and movements are intended to be done right before sleep, but regardless, studies have shown that doing some light physical activity before our heads hit the hay can help us get off to sleep more quickly, which usually leads to a much better quality of sleep.

It also might be due to the fact that if you have problems getting to sleep, working on problem-areas through yoga can help alleviate pain symptoms and increase the likelihood of better sleep. Another possibility is that most yoga sessions have a cool-down sequence at the end, which can definitely induce some easy slumber. As someone who’s fallen asleep in class many a time–to the point where my mat neighbor and I have a buddy system in case one of us starts snoring–believe me, this really works and should be done at home.

5. It will improve your posture.

Yoga is pretty effective at helping you develop some premium, proper posture, since a lot of the breathing and seated positions require a straight back for proper effect. Good posture is definitely going to develop during yoga practice.

You’ll start off slouching and slumped, reflecting the figure of someone who spends most of the day at their desk–believe me, I’ve been there–and yoga will help sculpt your back into the kind of poised posture that’ll make you walk taller and feel immensely better about it.

6. It can develop your physical and mental strength.

Another side effect of yoga is that it will help you develop some truly incredible mental and physical strength. The whole point of yoga is to work on your body’s strength so that you can sit for longer in meditation, and the physical investment in the stretches and positions ensures that you’ll experience plenty of physical strength benefits as a result.

The breathing exercises can improve your lung capacity, and lunges and stretches can increase your core strength as well as every muscle you can think of; meanwhile, the exercises force you to focus on the moment, and during meditation, to clear your mind, which helps alleviate stress and improve your mental health.

7. Meditation can change your life for the better.

Meditation, meditation, meditation. It’s really the key to all things yoga. Even if you can do every kind of complicated pose under the sun, it loses all of its true meaning if it’s not done with focus and thought. Meditation has been shown time and time again to be a beneficial practice that everyone should implement into their daily routine.

Meditation isn’t necessarily sitting with a bowl of incense and working your way through a book of Tibetan chants in a darkened, candlelit room–rather, you can meditate anywhere quiet and at absolutely any time you like. All it takes is five minutes with some alone time and peace and quiet. Meditation improves your quality of life by allowing your mind some time to process everything that goes on in your life. It’s a hugely important and integral part of yoga practice and something that can really change your life, allowing you to embrace calmness and serenity with ease.

3 Tips Increase Speed of Run

Increasing your cadence may be just what you need.

Cadence is the number of times your foot strikes the ground in a given time period, usually measured per minute. Because forward movement only happens when your feet strike the ground, it behooves you to get them off the ground as quickly as possible.

Your height, weight, leg and stride length and running ability will determine your optimal cadence. Everyday runners generally fall between 160-170 steps per minute, while elite runners strike the ground around 180 steps per minute or higher—with some getting above 200 at their fastest speeds.

Determine Your Cadence

On your next run, count the number of times each foot strikes the ground. To make it simpler, pick either your right or left foot, count the number of times it strikes the ground in a minute and multiply that by two. This is your training cadence.

There is a difference between a training cadence and a speed workout/racing cadence. Generally, your speed workout/racing cadence will be faster. Determine your cadence for both types of runs.

Improve Your Cadence

Improving cadence is not difficult, but it does take time. Give yourself six to eight weeks for your body to adapt to your new turnover. There are several ways to introduce a faster cadence into your runs. The top three are highlighted below.

1. Use a Metronome
A metronome is a device that produces a predetermined number, beats or clicks per minute that enable you to train by keeping a constant rhythm your body can recognize. Metronomes are great because you don’t have to count the number of steps you take per minute. Just set your desired number of beats per minute and run to the rhythm.

2. Visualize
Visualization, also called guided imagery, is the mental rehearsal of an activity. Athletes use visualization to mimic a desired outcome of a race or training session, or to simply relax. Through visualization, you train your mind and body to perform the skill you are imagining.

Studies with the bodies of athletes visualizing performances while hooked up to a monitor show that visualization mimics the stresses of an actual race. Their hearts beat faster, breaths quicken, awareness heightens and muscles tighten as though they were running a race.

Visualize yourself running with a faster cadence and notice how your body automatically adjusts to the rhythm in your mind.

3. Run in Place
Stand in front of a mirror with your feet shoulder-width apart. Position your arms and hands as though you were running. Run in place as fast as you can, bringing your knees halfway up. Make sure your knees are pointing straight ahead and your heels are not touching the ground.

Run for 20 seconds, and then rest for one minute. Count the number of times your right foot strikes the ground. Repeat the drill two more times. Perform this drill a couple times per week. Note whether the number of times your right foot hits the ground increases. With this drill, you are teaching your feet to get off the ground as quickly as possible, which translates into a faster cadence.

Go Slowly

To avoid injury, increase your cadence by no more than two to five steps per minute. Don’t try to get your cadence up to 180 strikes per minute in one session. Increases in time and distance should also be gradual.

For example, begin by running one minute at a faster cadence, return to your original cadence for three to five minutes, and then run at the faster cadence again. Play with time to see what works for you.

Another option would be to increase cadence by distance. For example, run every third mile at a higher cadence. The key is to continue to make the length of time/distance longer until your whole run is performed at a higher cadence.

Your body may need six to eight weeks to adapt to your higher cadence, but it will adapt and become part of muscle memory.

When you teach your body how to do something, such as ride a bike or run at a faster cadence, it creates a physiological road map you can draw on at any time. So the next time you line up for a race or a run, you won’t have to think about your legs turning over quickly; they already will.

How to Prepare Your Student Athlete for College

So, you’ve successfully managed to guide your graduate through high school and into the realms of higher education. Not only that, but your soon-to-be freshman is also planning on participating in advanced college athletics! Congratulations, a parent could only be so proud. Yet life as a student athlete can be trying. It’s hard enough for a freshman to make the transition from high school to college, but the added pressure and responsibility of playing sports at such an intense level makes the change all the more challenging. As a good parent, you want to do what you can to prepare your player as much as possible.

Provide Encouragement

Encouragement goes a long way with your child. Be his or her best cheerleader. Remind them of their accomplishments and positive attributes that aided them in their successes thus far – the discipline they showed in cultivating their craft, the focus that brought them this far. These qualities will aid in both studies and sports at a higher level of learning. And many times the newly college-bound need a little help remembering that they can succeed.

Help with Scheduling and Setting Priorities

Helping student athletes practice time management is a key for learning how to balance the workload of academics and the rigor of athletics. The typical schedule of a college athlete is highly demanding, from classes to homework to practices to travel. Arming them in advance with ways to help manage their time and stay organized will help not only over the course of the four years ahead, but also as they move into life as an adult.

Remind them, too, that they are first and foremost a student (hence the student-first part of “student athlete”).

The primary goal of going to college is to gain an education. Yes, playing sports at this level is a great honor and accomplishment, but the priority should always be the classroom. And should his or her grades suffer, then sports are almost always out of the question. You can learn more about the specific grade requirements for student athletes by visiting school websites. USC Online and the website for Brandeis University are great examples to get an idea.

Find Available Resources

There are also other resources out there that can help. The NCAA website has a ton of helpful information, including a guide for the college-bound, a to-do list, dates and deadlines for registering, and much more. Look it over and share it with your son or daughter as they love towards becoming a student athlete.

Making the move from high school to college is one of the most challenging transitions your child will make. As a parent, you want to do everything and anything possible to prepare them for the change ahead. Unfortunately, a lot of learning how to balance being both student and athlete will come from experience, trial and error, and the occasional error. You can’t expect to perfectly prepare them for what’s ahead just like they can’t expect a seamless switch into university life. That’s okay! That’s normal! Any help you can offer is better than nothing and soon enough, your son or daughter will be a practiced pro at life as a student athlete.

5 Common Myths About Playing Sports in College

Lately, there have been a lot of misconceptions about college sports and the athletes that play them. One of the biggest controversies is surrounding the pay student athletes get during their collegiate years. However, there are a lot of rumors and myths that need to be cleared up before these controversies can be understood. Many of these athletes are getting paid with a full scholarship to a top university. Some may look at this like a carrot at the end of a stick, but if you – the athlete – play your cards right, you could be a part of a really great team and graduate with an in-demand degree. Here are five common myths about playing sports in college.

  1. You Will Get a Full Ride Scholarship

When you play college sports, there is only a chance that you will get a full scholarship. In some cases, you may join the team later and in that case will have to pay your full tuition. In another case, you may only get a partial scholarship.

  1. It Will Be Easier to Get Away with Not Doing School Work

When you play sports for a college team, you still need to do your schoolwork. There is a pervasive myth that you can get away with not doing the regular work that is assigned to you. Sure, teachers may be a bit laxer at some colleges, especially around game day, but generally you still need to have a balance between playing sports and going to classes. Just like all the other students, you need to do well in your classes, which requires finishing assignments and doing well on exams.

  1. There is a Guarantee That You’ll Go to the Big Leagues

One particularly big myth about college sports is that you will definitely go to the big leagues after graduation. The truth of the matter is that only about 2% to 3% of students make it to the big leagues. This is why you want to focus on school and perform well – you want to graduate with your degree, so that you can fall into a career. If you want to gun for the big leagues, you want to condition and perform your best.

  1. You are Guaranteed to Graduate

Just like you aren’t guaranteed to move on to the big leagues – you aren’t guaranteed to graduate. If you don’t focus on school, you won’t graduate – it doesn’t matter if you have the won your team every single game. Coaches aren’t allowed to offer preferential treatment to student athletes, so it is important to focus on doing really well in your classes. This is the case if you are going to University of Cincinnati or Baylor University, or any other university for that matter.

  1. Your Performance in the Field Will Determine Your School’s Rating

On top of everything, you want to avoid believing this myth, because it could really put the pressure on you. This pressure could turn into stress and depression. In no way will your performance determine your school’s rating. In the end, if you do well you may put your school into the spotlight, but you can’t singlehandedly make or break a college based on how well you play.

Taking Care of Your Foundation

No matter what sport you play, you want to make sure you take care of the two most important parts of your body that allow you to play. We aren’t talking about your legs, nor your hands. We aren’t talking about your lungs, nor even your eyes. Your feet are crucial to participating in almost every sport man has ever designed – and some sports, like soccer (known as football in the rest of the world), are designed around the feet almost exclusively.

Almost every sport relies on using feet wisely in games, and you want to make sure you are treating your feet well if you want to extend your career as long as possible. If you do not take care of your feet, not only will your feet suffer, but you may find that your back, spine, and other parts of your body begin to suffer as well.

Investing in shoes with good support is an important start to taking care of your feet properly. When you shop at stores like Groupon Coupons for Foot Locker, you have access to some of the best brands available. Even better, you get those items at fantastic prices. Shopping at Foot Locker, especially when you shop through its partnership with Groupon, gives you discounts like 50% off big-name brands, 15% off any $75+ order, 10% off an order, $20 off any $120+ order, and more. These discounts are nothing to scoff at: if you can pick up a fantastic pair of shoes for $100 or less, you are doing right by your feet.

Many people neglect their feet, but other cultures understand they are the root of good health, the foundation to your well-being. In Chinese culture, for example, foot massages are a regular practice. By having one’s feet massaged, your overall blood flow is increased and your proclivity to develop illnesses is drastically reduced.

Take care of your feet as best as you can at least by investing in the best pair of shoes you can afford. If you plan to be out on the field or on the track regularly, you need to at least invest in a great pair of shoes.

Benefits of Regular Exercise

Our busy modern lifestyles can leave little time for taking care of ourselves. The combination of full time work and commuting often means that there is hardly any space left to pursue a healthy lifestyle. But if you can find the time, the benefits are huge.


Image Credit

As well as improving your physique, the BBC reports positive effects on the bones, heart and respiratory system.  Taking iron supplements can help maintain a good healthy lifestyle and can be picked up from places online like Blue Iron

Team Sports

Team sports are especially beneficial, as they combine all the great physical effects of regular exercise with something even more special. Players learn valuable skills, such as compromise and increased focus. Athletes need to be highly motivated in order to commit to training schedules and give their best to the team. In fact, according to the Guardian participating in team sports can make someone a better student as a result of this increased focus. Hockey is a perfect example of a team sport which encourages all these positive attributes as well as a sense of physical well being and good general health.

Effective Coaching

Coaching a hockey team, whilst not necessarily being the most lucrative role in the world, can be a hugely rewarding one. Many coaches are older people who have previously had a highly successful sporting career of their own, but in spite of their wealth of experience they can always benefit from a little extra help in performing the job to the best possible standard.

It is a good idea to offer meticulously planned training sessions to the players on your team, whatever their ages and ability levels. This will help to increase engagement levels throughout the team and keep the players keen and motivated. Taking advantage of the tried and tested plans available at Sportplan will keep your training sessions interesting and up to date, saving you lots of time and energy. You can choose from a huge library of tools and drills, covering such topics as roles and responsibilities or use the expert knowledge on offer to tailor your own plans to suit. It can help you to realise your full potential by becoming the best possible coach that you can be.

Sri Lanka Defending Champions in Asia Cup 2016 – Will they do it again?

Sri Lanka has an envious track record for posting the most number of match wins in the Asia Cup series as well as lifting the popular Cup as many times as its sub-continent counterpart – Team India. In 2014, Sri Lanka beat Pakistan to bring home the trophy for the fifth time. With the T20 format being introduced for the first time in the Asia Cup series, is the team well prepared to retain the cup for the sixth time?


2016 Asia Cup T20 tournament held from 24th February to 6th March is a fantastic warm up series for the ICC T20 World Cup due in March-April. The recently held 3 match Paytm T20 Trophy 2016 between India and Sri Lanka on 9th, 12th, and 14th of February was a dress rehearsal for the upcoming T20 double bonanza.

Sri Lanka entered the fray weakly armed with a relatively young side and key players injured, but surprised the Indian team by beating them in the very first match of the Paytm series. India however, with considerable experience on their side, bounced back in the other two T20 matches. They retained their No. 1 position in the ICC T20 Championship ranking. Sri Lanka dropped down to 5th at the end of the series.

While all the other 2016 T20 Asia Cup participating teams have announced their squads, Sri Lanka is yet to do so owing to the injuries plaguing most of the key players of the team. Lasith Malinga nursing a knee injury is one of them, and his inclusion is crucial to tip the odds in their favor to win the series once again. Angelo Mathews, Nuwan Pradeep, and Rangana Herath were rested for the 3 match Paytm T20 Trophy that concluded recently due to injuries. Will recover in time to join the Asia Cup T20 2016 squad is yet to be seen. Sri Lankan Cricket Board is confident of their recovery in time to take part in the series ahead of the ICC World T20 Championship. The squad that is picked for the T20 Asia Cup series will in all probably remain unchanged for the World T20 2016 Championship as well.

Catching up on the cricket matches of the tournament which promises to be an exciting precursor to the T20 World Cup just became super easy thanks to YuppTV buying exclusive rights to broadcast live streaming of the Micromax Asia Cup T20 series across several nations. With the exception of those living in US who can enjoy the services through paid subscription, cricket lovers in Australia, New Zealand, Malaysia, Europe, Singapore, Canada, and UK can watch the series for free across mobile platforms or smart TV.

Tags: Asia Cup 2016, Asia Cup 2016 Live, Asia Cup Live Streaming, Asia Cup Cricket 2016, cricket on phone, Live Cricket

Are you bored? Why not try out Indoor rock climbing with the Climbing hanger?

How do you prefer to spend your leisure times? If you have had enough of chatting with friends and sharing pictures on Facebook and Whatsapp then you can now think of doing something really adventurous. If you’ve already started planning for an outside home trip then wait! There are so many indoor adventurous activities that can get you rid of the boredom and indoor rock climbing is one of those.

A realistic fun!

Climbing a mountain is entirely a different experience for all the climbers but if you are looking for a fun experience then there could be hardly anything better than indoor rock climbing.

The idea started getting popular since the late 80’s of the previous century and such climbing enticed thousands of people for real rock climbing. However, we are not going to discuss that rather we should stick to the fun part of this activity. The experience of climbing the wall could be a great experience more because you are aware of the possible mishaps that can possibly take place. Furthermore, you can turn things more challenging with a friend beside you. Along with offering increased muscle strength, you will develop a better state of mind as well. There are organizations that offer the facility to try and practice indoor climbing.

The difference with outdoor climbing

Well, both these two activities cannot be measured with the same scale because the level of difficulties and challenges are lot different.

  • Indoor climbing provides the needed practice to the real enthusiasts who wish to make it to outdoor climbing as well.
  • For indoor climbing you are aware of the possible dangers that may come your way but with outdoor climbing no one knows what’s going to happen next.
  • For indoor climbing you can set the level of difficulty with the tailor made walls but the natural walls are there with very own level of difficulty.
  • Indoor climbing is more of competitive climbing where outdoor climbing focuses on the art and act of climbing.
  • There are hardly any visual distractions for the indoor adventurous climbing but with outdoor climbing, the nature itself is distracting enough with adverse weather conditions, winds and bugs.
  • So, in a way, if you are not really up for facing the real challenge then you can have some climbing hangers installed on your wall. Thus, you will be able to imitate the feel of rock climbing but in a complete safe atmosphere. That’s why it’s fun.

The advantages of indoor climbing

Though often considered as a fun activity, such climbing has some beneficial aspects as well. Here are some of those:

  1. This recreational activity has real good impacts on the body while it helps increasing the muscle strength.
  2. It develops the mental stability and a very good sporting spirit.
  3. It’s a very good work out to stay fit and toned.
  4. As you overcome the different critical levels of the indoor climbing, you grow enough self-confidence.

Now, you are to decide whether to try this adventurous activity and say bye to boredom.

Badminton Rackets through the Years

With regards to racket games, badminton and tennis and even squash impart a fundamentally the same appearance to respect to the rackets utilized. These rackets had a tendency to be oval formed and utilized gut sort strings. The handles that were utilized were composed with solace as a part of brain, instead of execution, grasp, or style. Metal racket outlines started to end up well known. These rackets additionally began to join wood and metal, which permitted the top players on the planet to acquire control of the shuttlecock and focuses amid matches. Badminton Stringing Toronto have been around for a long time now, offering somewhat particular plans along the way. The early racquets had the x-hub outline that looked something like a Diamond Head shape. The most recent models are the 03 rackets, and have turned out to be extremely well known.

Badminton Stringing Toronto are all the more understood for their tennis and squash rackets, as they are one of the greatest makers on the planet, supporting a considerable lot of the world’s top players. They have a decent notoriety for delivering quality items in these fields, yet have attempted to pick up a dependable balance in the badminton market. Wood independent from anyone else had abruptly ended up being constraining fit as a fiddle as well as in the pressure that could be added to the strings. Pressure permits a player to have pretty much control furthermore to decide the force of the shots played relying upon the snugness of the strain.

This permitted an assortment of makers and well known brand names to create distinctive racket styles all the more modestly. Therefore, players were managed more decisions and were then ready to locate the right racket that would have the best feel for them. It was no more a one-size-fits-all methodology. At the point when titanium was added to graphite composite rackets amid the 1990’s, producers had found an incredible mix of the lightest materials with the best solidness. Players could build power and control and additionally add pace to their amusement. The more grounded composites likewise take into consideration more tightly string pressures, however not exactly as tight as aluminum would permit. With simply the right mix of composites and quality, any player could locate the perfect strain that suited his or her amusement flawlessly. These advances have permitted the significant games racket makers to create an extensive variety of badminton rackets to suit all levels of player running from the fledgling to the expert competition contenders.

It’s fascinating to perceive how comparative the movement has been concerning badminton rackets and tennis and squash rackets. Advancements inside of one game have persisted to these other racket sports permitting numerous top brands and surely understood names to deliver great rackets for tennis, squash and badminton. His new innovation has all the earmarks of being altogether differentiation to the Badminton Stringing Toronto rackets, which concentrated on making little grommet gaps to give additional control. This u-turn from Prince is really uncommon no doubt. Maybe they have seen the mistake in their ways. The new 03 territory has ended up being a hit amongst badminton players, with numerous retailers out of stock; however the costs do fluctuate a considerable amount, so it is astute to search for the best arrangement.

How to Play Online Games

Continue playing until one player has covered a vertical, horizontal, or diagonal pattern of five grid spaces on their card. As soon as you have marked five consecutive squares on your card, call out “Bingo!” The first player to get Bingo wins the game.

You probably learned how to play bingo as a child, but the excitement of being the first one to yell “Bingo!” doesn’t end in grade school. Newer trends like electronic bingo and online bingo open the game to new audiences, while some still prefer a traditional bingo hall with paper cards and daubers.Some believe the key to winning at bingo lies in luck and superstition, while others believe the secret to success is found in advanced bingo strategies and “playing the odds.” Whatever your strategy, you’ll need to know our basic rules and etiquette.

Tickets & Strips

A ticket is an individual grid made up of a varying amount of rows and columns dependent on the game type selected. For example, in 90 ball bingo, a ticket is an individual grid of 27 squares made up of 3 rows and 9 columns. Each row contains 5 numbers and 4 blank squares. 15 numbers appear on every ticket.

A strip is a group of ‘x’ amount of tickets dependent on the game type. Every possible number from the game type will appear on each full strip. For example, in 90 Ball Bingo, every possible number from 1 through to 90 will appear on each full strip of 6 tickets.

How to Win

Dependent on the variant, there are numerous ways to win in a game of Bingo:

  1. Be the first to mark ‘x’ number of line(s) (Regular/90 ball, 80 ball, 75 ball & 75 ball bingo games)
  2. Be the first to mark all 4 corners (80 Ball Bingo only)
  3. Be the first to mark 4 middle squares (80 Ball Bingo only)
  4. Be the first to mark off a preset ‘pattern’ (75 Ball Pattern Bingo only)
  5. Be the first to get House i.e. mark off all numbers on a ticket (all Bingo game types)


U-Pick’Em bingo

A common form of bingo which allows players to mark the numbers they wish to monitor for a win. While this game closely resembles Keno, a game invented by the Chinese which predates the Han Dynasty, it is recognized as a variant of bingo and is permitted in almost all jurisdictions.

Quick Shot bingo

A game where numbers are pre-drawn and players purchase sealed bingo cards which are then matched against the pre-drawn numbers. If a specified pattern is achieved, then the player usually wins a prize according to a prize table. Some versions are played until a player achieves a top level prize and then new numbers are drawn and the game begins anew. This type of bingo may be played over days, weeks or months depending on the difficulty of achieving a top level prize.

Bonanza bingo

Typically 43 to 48 numbers are pre-drawn at the beginning of a bingo session. The numbers pre-drawn can be odd, even or the first 43 numbers that pop out the machine. Players purchase cards and mark out all even, odd or pre-drawn numbers. At a designated time, the caller asks if anyone has bingo. If no one does, the caller then draws one ball at a time until someone shouts bingo. This game is sometimes played as a “progressive” game, where the jackpot increases if no one hits bingo before the desired amount of balls are called. If no one has achieved bingo before or on the desired ball count then the game is played again in another session in which the desired ball count increases by one and the jackpot is increased also. The player who hits bingo after the desired ball count does not win the jackpot but does win a consolation prize. If a player does hit bingo in the right amount of numbers then they win all the money in the jackpot. The ball count goes back to 43 after the jackpot is won and the ball count increases by one until the jackpot is won again.

Facebook bingo

Bingo on Facebook differs from traditional online or land based bingo games. Most games feature ‘power-ups’ which give individual players an advantage on winning the game when using such power-ups. Players can also collect, buy and share virtual items with friends on the Facebook platform. This adds to the community element which is otherwise not experience in other forms of online and land based bingo.

Horse racing bingo

Up to 15 players are randomly issued a number from 1 to 15 which corresponds with the top row of the bingo flashboard. Numbers are then drawn and the first person to have all five numbers in their column be drawn wins. This is a fast paced and exciting form of bingo typically played in fraternal organizations.

Table bingo

With the expansion of Tribal gaming across the US, there are numerous versions of bingo which now emulate the fast action of casino like table games but utilize the principals of bingo where players mark and monitor matrices cards with chips. Casino games like Roulette, Acey Duecy and Money Wheel have bingo counterparts which are permitted to be played under bingo licenses in many parts of the country.

Newbie rock climbing – You should start with indoor rock climbing

Rock climbing has become all the crazy lately with more and more people seeking it as a healthy alternative to the gym. However, for someone who hasn’t participated or isn’t knowledgeable about rock climbing, your best bet is to start on a rock wall. There are so many things you need to know and have to keep in mind when choosing to rock climb and most of them are for your own safety. In this article we will discuss some tips and just how to get started in to rock climbing and how to advance on when you’re ready.

How Do I Get Started?

Rock climbing doesn’t have to be intimidating as it sounds, in fact for a beginner, this can be a bit easier than you think. The first step is to find a local gym in your area that has a rock wall. Even if your gym doesn’t have one, look for a place that does participate in the sport. From there you can watch other people climb, and when you feel comfortable you’re able to rent the equipment and then get coached through the process. Rock wall climbing is by far safer than actual rock climbing for a lot of reasons.

  • An Instructor on hand can help you to make the right choices so that you can progress up the rock wall as well as answer any questions you may have.
  • Equipment rental gives the climber the ability to have everything they need without worry of forgetting something. Since they typically rent standard equipment this means they know what to provide you with and you have someone watching over you so it’s not as scary.
  • By watching others you get to get a feel for what rock climbing is all about and if it really is something you’re interested in.
  • The fall isn’t nearly as long as when you climb actual rocks. While depending on how high you may it up the wall can be a bit intimidating, you have proper equipment to safely keep you from getting hurt. When you’re out climbing on a real rock cliff, you don’t have that same sense of security and knowing that a fall could mean a lot more out there than indoors.

Since there is someone to help you with rock wall climbing they can also help make sure you’re wearing the proper clothes both indoors and outdoors. You want to make sure you have the right shoes and clothes that are appropriate for climbing. You need to study up on basic terminology so that not only do you know what everything is called, but you can ask for help easier if something breaks or goes wrong with a specific piece of equipment. The rules almost seem endless and for that we try to include only the most important tips we can that are also relevant to the climbers safety.

What Should I Look Out For? 

Climbing is challenging and for that reason we want everyone to be safe as possible, doesn’t matter if you’re new to the sport or a veteran, things can go wrong.

  • Don’t rely completely on the other climbers. While it is smart to climb in a group, especially if you’re new to the sport. You need to make sure you know what to look for when it comes to your gear, knowing how to anchor and so forth.
  • When you first start going outdoors it’s recommended that you either go with a group of experienced climbers or an instructor.
  • Be prepared to work for it, as climbing involves not just your arms, but your legs and feet too.
  • Don’t let your fears stand in your way, experts will tell you while its natural to be afraid of falling or getting hurt, these same fears will keep you alive.
  • Make sure you buy the proper gear, or if you’re uncertain what to purchase then rent.
  • Trust your bilayer as they are the ones that will be handling your rope. They are your anchor and is where you should have the most amount of trust placed.

3 Essential Rugby Catch And Pass Techniques

Rugby is a game of great skill, technique and tactics, and there is likely to be a position for you if you’re fit regardless of your size and shape.

aaaaaaaaImage Credit

Catching and passing are integral to the game, so expect to practice those rugby drills again and again. As the saying goes, don’t practice so you get it right; practice until you can’t get it wrong.

The Basics Of Passing And Catching

Start with the ball in front of you with fingers spread equally. The job of each hand will be determined by which way you want to pass. When passing left, the right hand drives the power and the left controls aim. Drop the power hand back slightly, pushing the aim hand forward. Keeping the power arm high with the elbow up helps with accuracy and driving distance.

Keep movement fluid and follow through towards the target so your hands are pointing where you want the ball to go when you release it.

Types Of Pass

Give it some spin! This is the most common pass. To allow the ball to spin through the air, run the power hand up and along the ball during the pass.

Flicking the ball with the wrists at the point of release gives the “flick” pass its name, and the short, sharp nature of the “pop” pass describes it perfectly. The offload pass is one to practice with rugby drills because it’s more improvised, coming when the ball carrier is tackled.

Two Hands

There are few things more impressive than a world-class player thundering down the wing, running through tacklers with the ball under one arm. For most players, it’s advisable to carry the ball with both hands most of the time. This makes it easier to put in an accurate pass to whichever side sees the support first.


If there’s any chance someone will pass you the ball, hold your hands up to show that you’re prepared and give the passing player something to aim for. Let the carrier know you’re ready; communication is important in any sport.

Regular ball handling skills practice is important for the overall strength of your game, and there are many good drills available on websites such as

Practicing together as a squad will also improve your game, so get down to basics as a group regularly.

How to Protect Knees While Running

Running has tremendous health benefits for the human body. It strengthens the heart and lungs, improves circulation, and keeps the leg muscles strong and toned. However, for all of its health benefits, running has one major drawback: it’s tough on the knees! Fortunately, you can greatly reduce the pounding effect that running places on your knees.


  1. Wear high quality shoes. As a runner, it is wise to think of your running shoes as an important investment. Running is a tough exercise, and it places a tremendous amount of strain on your body, most notably your knees. Wearing a high quality pair of running shoes in the correct size goes a long way towards making you a more comfortable and capable runner, as well as lessening the impact and shock placed on your knees with each step. A high quality shoe offers a firm, well-padded sole, sufficient in-sole flexibility, and enough side tension and support to prevent your ankle from rolling excessively. A quality shoe is not necessarily an expensive shoe. Adequately evaluate and try on each individual pair of shoes to check for functionality and performance, regardless of price.
  2. Run on softer surfaces. Make a conscious effort to run on the grass instead of on the asphalt or pavement. The intense pounding that running places on your knees is greatly exacerbated when you run on hard, non-flexible surfaces. Other options include running on the sand at the beach, or even running at home or at the gym on a treadmill.
  3. Lose excess weight. Runners who are overweight place an extraordinary amount of stress on their knees. Running is tough enough on the knees without adding excess body weight to the equation. For every pound of excess body weight you lose, you reduce the load placed on your knees while running by about 3 to 4 pounds.
  4. Warm-up. Stretch your knees and lower body prior to starting any run. Whether that means doing squats, jumping jacks, deep-knee bends, or any other type of stretch or warm-up, always adequately loosen up and stretch your knees to prepare them for an impending run. A knee that is flexible and loose is a knee that performs better and be less likely to be injured during a run.

How to Water Jog

Runners engage in water jogging, a low-impact deep-water training technique, to cross-train, for off-season conditioning or to rehab an injury. And fitness centers offer water jogging as part of hydro circuit classes, for its conditioning and calorie burn. Without the jarring impact of land running, water running provides many of its benefits, such as maintaining your cardio fitness and challenging similar muscles. Typically performed with a flotation device, the technique and form simulate the way you run on land.

A float belt helps you maintain proper running form.

Basic Technique with Variations

  1. Strap on a float belt and ease into the deep end of a pool. Keep your arms relaxed and elbows bent 90 degrees. Hold your hands in a loosely clenched fist with your palms facing inward. An alternate position is with your hands open, fingers together, thumbs up and your palms facing inward.
  2. Lean slightly forward of vertical, and start moving your arms and legs opposite each other similar to the way you run on land. Keep your back straight and use an elliptical stride motion. Avoid the common errors of leaning too far forward or backward.
  3. Point your toes up when you lift the knee of your leading leg. Before your thigh becomes parallel with the bottom of the pool, extend your leg and reach forward with your foot. Drive your foot down and then back toward the back wall, leading with your heal. Imagine the bottom of your foot pushing off the bottom of the pool similar to the way you push off the ground when you run on land.
  4. Extend your hip and draw your foot up beneath your butt as you lift your knee to take another stride. Jason Fitzgerald, USATF-certified coach, recommends using a quick turnover rate of 180 strides per minute.
  5. Remove your float belt to intensify water jogging. To stay afloat, make a slight change in technique. Increase your stride and turnover rate and lift your knees higher. While this demands more energy and makes for a harder workout, your running form may be compromised.
  6. Move to chest-high water for tethered running. Tie one end of resistance tubing to a sturdy part of the pool, such as a lane line hook, and secure the other end around your waist. Run forward to see how far you can stretch the tubing. Try to stretch the tubing farther with each attempt.

Sample Workout

  1. Perform a 10-minute dynamic warm-up on land. Engage in moderate aerobic activities with movements similar to running to activate your muscles and prepare your body for the workout. Activities might include high-knee marching or a light jog on a treadmill.
  2. Ease into the deep end of the pool and start with a 10-minute easy water jog. Jeff Gaudette, running coach and founder of RunnersConnect, recommends using an easy, run recovery pace — maintain a heart rate between 65 to 75 percent of your maximum heart rate.
  3. Pick up your pace and sprint for 60 seconds. Gaudette defines a sprint pace as a hard effort — maintain a heart rate between 95 to 100 percent of your maximum heart rate. Follow this with an easy, run recovery pace for 30 seconds.
  4. Increase to a sprint pace for 90 seconds followed by another 30-second easy, run recovery pace. Continue the pattern of a hard sprint followed by a 30-second recovery pace, adding 30 seconds each time to the sprint times until you reach a three-minute sprint.
  5. Continue the pattern, but reduce the sprint times by 30 seconds each time until you reach a one-minute sprint. Cool down with a 10-minute easy water jog.

How to Open Your Heart Chakra With Yoga

Your endocrine system is a collection of glands that regulate numerous body functions. Things like growth, metabolism and sexual development are all affected by the endocrine system. Not all of yoga’s claims related to endocrine system health have been validated by scientific research, although some have. For example, in 2011, Washington State University found that practicing Iyengar yoga, an alignment-focused program, helped regulate cortisol secretion in breast cancer survivors.
Bow pose could stimulate the endocrine system while assisting with digestion.


  1. Take deep breaths to reduce stress. Yoga classes can reduce cortisol and adrenaline in your body, making you feel less stressed. Breathing is one way to immediately calm your body. Most people normally take quite shallow, unfocused breaths. During yoga, sit or stand up straight. Exhale the air completely out of your body, then drop your shoulders away from your ears, lift your sternum and tuck your chin slightly to expand your airways. Inhale fully, counting to three or five slowly until it feels like you’ve filled your belly, lungs and throat with fresh air. Exhale just as slowly.
  2. Complete vigorous standing postures, such as warrior II and reverse warrior. High-impact poses stimulate the endocrine system by powering up the body for action. To initiate warrior II, step back with your left foot and bend your right knee to 90 degrees. Activate your abdominal muscles, drop your shoulders down and extend your right arm in front of you while extending your left arm behind your back. Breathe deeply for five counts, then flip your right palm upwards and drop your left hand down to your extended back leg. Draw your right arm overhead, pointing your chest toward the ceiling while sliding your left hand further down your leg, keeping a light touch, to complete reverse warrior. Switch to work your left side.
  3. Power up in unsupported backbends to affect your endocrine system, according to Yoga Journal. Begin bridge pose by lying on your back with your knees bent and your feet planted on the floor. Rest your arms alongside your body on the mat, palms down. On an inhale, lift your hips high and bring your arms directly below your back, interlacing your fingers and pressing your forearms into the mat. To transition to wheel, release your hands, bringing your palms to rest on the ground near your ears with your fingers pointed toward your toes. Inhale, straightening your arms and legs while keeping your head in neutral position. Breathe deeply for five counts.
  4. Target your immunity by engaging your body in upward-lifting movements through the chest, according to “Women’s Health” magazine. To complete upward-facing dog, lie on your belly with your palms pressing into the floor directly beneath your shoulders. Inhale, straightening your arms and lifting your torso from the floor. Keep your legs pressing into the ground and your back engaged as you inhale to lift a bit higher. In bow pose, lie on your belly with your knees bent. Reach back for the insides of your feet with your hands. Inhale, lifting your chest as you kick into your hands with your feet. Keep your back and shoulders strong as you lift your chest higher.

How to Use a Tired Swimmer Carry

n another posting, “How to Rescue Someone Drowning” I described “Reach, Throw, Row and Go,” the steps that you should take, in their order, to save a drowning victim. Use the same procedures for a tired swimmer, but let’s assume that you’re now in the water. Let me make the distinction clear: a drowning person is usually in full panick mode. You want to keep your distance. A tired swimmer just needs help. This problem might arise if you’re simply out frolicking in the surf with a friend who wearies.

Use a Tired Swimmer Carry


  1. As you approach a tired swimmer ask what is wrong. Offer to swim with the victim. This is the easiest and simplest method. Sometimes, just being next to tired swimmer and offering reassuring words can encourage him to calm down and make it to shore. If the swimmer describes being taken out to sea by a rip current, you can’t swim back the same way. Rip currents are shaped by shore bottom conditions. Swim parallel to shore until the current dissipates, then swim back in together.
  2. If the swimmer is rational, and handling the water conditions but simply needs additional propulsion, put her into a tired swimmer carry. Face the victim while treading water. Tell her to place her hands on your shoulders, keeping her arms extended while leaning back and spreading her legs. As soon as she’s leaned on you, start swimming a heads up breast stroke to shore. Be careful not to kick too wide since you are swimming between her legs.
  3. If you go after the swimmer from shore, carry a floatation device with you if possible. It can be sometime as simple as an inflatable toy. If you reach the victim with something that floats, you can offer it to him. Rather than tow him in you can tell him to grab the device, get onto his back and start kicking with either the elementary back stroke or scissors kick. You can then guide the victim by swimming next to him, with your hand on his bicep.
  4. Occasionally a tired swimmer will start to panic and devolve into a potential drowning victim. If the swimmer starts to irrationally clamber on top of you, your first priority is to break free. If he grabs your wrists with his hands, you can apply pressure against his thumbs, by twisting against it, leveraging against the inside of the forearm. If you can’t talk the victim calm, you might have to put him into a carry.
  5. Use a cross chest carry as a last resort. If the victim is facing you, surface dive, grab each of her legs and spin her around. Work your way up her back. With your right arm, reach over her right shoulder and snug the victim to your hip. Immediately start doing the side stroke to shore. If the victim tries to roll out, keep kicking, but grab one arm with the other to lock her in. When her struggles cease, resume the sidestroke with the victim on your hip.

How to Stop My Swim Goggles From Leaking

Loose goggles are one cause of leakage that can ruin an athlete’s competitive swim event. The frames can also leak if the goggles are not stored carefully between events. The best way to stop leaking is prevent it from occurring.


  1. Place the lenses over the eyes without securing the head strap to test the goggles for a good fit and proper seal. Achieve a suction by pressing the lenses against the face.
  2. Bend forward and face downward. Properly fitted, unsecured giggles should stay in place for 2 to 3 seconds. If they fall off sooner, try another pair for a better fit.
  3. Press the goggles in place to create a suction and place the elastic strap behind your head, tightening to a comfortable position. When the strap is tightened too much, it can induce headaches and increase the likelihood of leaks because the lenses are being pulled away from the eye sockets.
  4. Smear a thin bead of petroleum jelly around the outside gaskets of rubber or silicon, in an emergency, to stop leaking right before a race. This creates a temporary watertight seal. Do not smear the jelly on the lenses; doing so will decrease your vision.
  5. Store goggles in a hard-shell plastic case, which is available at sporting goods stores, or buy a hard case for glasses from an eyewear shop. Goggles tossed in a swim bag or a protective cloth bag often will result in bent gaskets around the lenses, causing them to leak.
  6. Re-seal gaskets that have separated from the lenses with a bead of rubber cement, taking care not to get the cement on the lenses. The cement will smear and permanently disfigure the lenses, making them difficult if not impossible to see through.
  7. Restore bent goggles by placing in a saucepan of simmering (not boiling) water for 5 minutes on a stove. Remove the pan from the heat and leave the goggles in the water to cool. The hot water causes the goggles to reform to their original shape. This is a last-ditch effort before replacing the goggles.

How to Replace Jeep Cherokee Ball Joints

Changing the ball joints on your Jeep Cherokee can be a big job, but if you have the right tools and a little patience, you can do it at home. The ball joints support the outer knuckle, so if they are loose do not wait to change them. Failure of the joint can cause catastrophic failure that could lead to the wheel coming off the Jeep. You will need a ball joint separator and a ball joint press as the Jeep ball joints are a press fit, but if you don’t have these in your tool kit you can rent them from many different auto parts stores.


  1. Break the lug nuts loose on the front tires of your Jeep. Raise the front end of the Jeep off the ground with a jack and support it with jack stands.
  2. Remove the lug nuts and remove the front tires. Locate the bolts on the back side of the brake calipers and remove them.
  3. Remove the brake caliper from the hub and set it aside. Support it either with wire or string so that it is not hanging on the rubber hose.
  4. Remove the brake rotor by pulling it straight off the wheel studs. Locate the three 12-point bolts on the rear of the hub and remove them. Do not use any thing other than a 12-point socket on these bolts or you may strip the heads.
  5. Pull the hub assembly and axle out of the knuckle. If the hub has never been removed, you may need to use a chisel to separate the hub from the knuckle.
  6. Locate the upper and lower ball joints. You will see a cotter pin at the base of both of the ball joints that needs to be removed using a set of needle-nose pliers. Discard the cotter pin as you will use a new one with the new ball joints.
  7. Remove the nuts on the base of each ball joint using a large socket and ratchet. You may need a breaker bar to break these loose if they are corroded or have never been removed.
  8. Separate the the ball joints from the knuckle by inserting a ball joint separator or pickle fork in between the knuckle and the ball joint and striking it with a dead blow hammer. The knuckle will likely pop off the ball joint very unexpectedly so be aware as you drive the separator in.
  9. Set the outer knuckle aside after you get it off the ball joints. You will need to use a ball joint press to remove the ball joint from the inner knuckle as it is a press fit.
  10. Position the ball joint press so that you are pressing the old upper joint up to remove and down to remove the lower joint. The press will come with many different size adapters so you will need to select the one that you need for your ball joints. Follow the directions in the kit to sort this out.
  11. Clean in and around the holes with a wire brush before installing the new joints. Press the new joints in using the press again but this time press the top one down and the bottom one up until they are fully seated in the knuckle.
  12. Slide the outer knuckle onto the new ball joints and install the nuts that came with them. You will need to torque the top castle nut to 75 foot-pounds and the lower to 80 foot-pounds. Install the new cotter pins and secure them by bending the ends around the nut.
  13. Reinstall the axle and hub into the knuckle and replace the three 12-point bolts, torquing them to 75 foot-pounds with your torque wrench. Add a little anti-seize compound the knuckle where the hub installs to make it easier to remove in the future.
  14. Reinstall the brake rotor and caliper onto the knuckle and tighten the two bolts holding the caliper. Reinstall the wheel and move to the other side of the Jeep. Repeat this process on the opposite side to complete the job.
  15. Jack the Jeep up and remove the jack stands. Lower the Jeep to the ground and test drive it to verify everything is working as it should be.

How to Use Yoga and Pranayama to Lose Weight Quickly

People often try to reduce weight through yoga but give up eventually when they realize that the process of reducing weight through Yoga is very slow. However, yoga and pranayama can be modified with several levels, just like jogging, strength training and intense running or weight training. Together, they can facilitate a faster weight loss.

Use Yoga and Pranayama to Lose Weight Quickly


  1. Start with pranayama. Download the Divya Yog pranayama by Swami Ramdev or any other yoga and pranayama video. Learn how to proceed with the pranayama. Just have a trial and get accustomed to the video.
  2. Adopt a good diet plan which preferably has vegetables and fruits only.
  3. Learn the pranayamas so that you can do them as needed without referencing the video. There are 7 basic pranayamas or breathing exercises you must do before you start your yoga. According to their suitability for you, you can skip two or three. But do not skip the Bhastrika pranayama, Kapalbhati pranayama, and the Alom Vilom pranayama. These three are the keys to reducing weight. Practicing these three breathing exercises for 1 hour each day will result in the loss of as much as 25 pounds in a month.
  4. Practice the Kapalbhati pranayama for 10 minutes properly. Then move on to Bhastrika pranayama and repeat the exercise 12 or 15 times. Finally, practice the Alom Vilom pranayama whenever you want. You can do it when you are sitting idle or before going to sleep. Alom Vilom pranayama is also an excellent energizer. If you are stressed and have lot of work ahead then you can do Alom Vilom pranayama for 10 minutes and you will be back in form, as if you have just woken up fresh from 12 hours of sleep.
  5. After the breathing exercises select 5 basic yoga postures which you like. The yoga postures should be selected in such a way that you should be able to do it with a little effort and practice. Don’t select yoga postures that are too tough.
  6. Check your progress weekly. You will be surprised to see how much progress you are making.

How to Run With a Doberman Pinscher

The Doberman Pinscher is a well-muscled, energetic dog that has prolific power and stamina. It is capable of running long distances, and because of this the breed is ideal as a jogging companion, according to the Dog Breed Info Center. The breed’s short coat also helps to prevent the dog from overheating as easily when running. If you want extra motivation to keep fit by having your dog run with you, there are a number of factors that must be taken into consideration to ensure that you are prepared.

The Doberman Pinscher is an active dog that enjoys running.


  1. Take your Doberman to see your veterinarian for an overall checkup to ensure that the dog is in good health before you begin taking it jogging on a regular basis.
  2. Pack two bottles of water in a backpack for you and your Doberman when you are getting ready to go jogging. How much water you need depends on how far you intend to run.
  3. Begin by walking your Doberman to allow it to warm up and to practice leadership with your dog. Walk slightly in front of your dog to encourage it to see you as its leader rather than its follower. Give a quick, sideways tug on the leash if your Doberman attempts to pull you or walk in front. Practice leadership while walking to prevent your dog from becoming dominant and developing behavioral problems, such as aggression.
  4. Jog with your dog by your side, only after 10 minutes of walking. When introducing your Doberman to jogging with you for the first time, jog for a short distance and then slow to a walking pace. As your Doberman’s fitness increases, gradually lengthen your time spent jogging.
  5. Watch your dog for signs of discomfort while jogging, such as limping or appearing tired. Look for signs of overheating, such as excessive salivation and panting, red gums or weakness. Stop running immediately if your Doberman is struggling, ideally in a shaded area, and give it water.

How Many Calories Are Burned Per Mile While Swimming?

Swimming is an excellent form of exercise. It uses a large number of muscle groups and is very easy on joints, such as those in the knees and ankles. Not only is swimming an excellent form of exercise, it will help you lose weight and is one of the best exercises you can do to burn calories.

Woman swimming under water
How Fast And How Far?How many calories you burn depends on a number of things. The first two are how far you will swim and how fast will you be swimming. Let’s use the distance of one mile (1,760 yards). We will look at two different swimming speeds in order to judge the difference in calories burned. The first speed will be 20 yards per minute. This is a slow, leisurely swim that is equivalent to roughly 0.66 miles per hour. At this speed, it will take you approximately 88 minutes to swim the one mile. The second speed will be 60 yards per minute. This is approximately two miles per hour and it will take you approximately 30 minutes to swim one mile.

Man swimming laps
How Much Do You Weigh?The number of calories burned depends a great deal on how much you weigh. For example, a 200-pound person will burn approximately 40% more calories than a 105-pound person doing the same amount of exercise. For the purposes of this article, we will be using a weight of 160 pounds.

Woman taking weight on scale
Average Calories Burned Per MileIf a person weighing 160 pounds swims 20 yards per minute for a distance of one mile, they will burn just slightly more than 466 calories. If the same person swims one mile at 60 yards per minute, they will burn a little more than 433 calories. While the person swimming faster burns slightly less calories, they only had to exercise for 30 minutes rather than for 88 minutes.

Woman pushing off wall in pool
Calories Over TimeIf this 160-pound person swims 60 yards per minute for two miles three times a week, they will burn 2,601 calories per week. This translates into more than 135,283 calories per year. If the average caloric intake is 2,200 calories per day, this means by swimming this person has burned off the equivalent of 61.4 days worth of eating.

Woman on starting block at pool
Compared to Other ActivitiesOne hour of swimming at two miles per hour will result in burning 867.2 calories. Watching television will burn 145 calories per hour. Kissing burns 100 calories per hour, while housework will burn an average of 575. Jogging at a rate of five miles per hour will burn 690 calories. While swimming will not burn the same number of calories as jogging, it is much easier on the joints and far better than watching television.

Woman swimming in pool

How to Play Wiffle Ball

Wiffle ball is the toned down family-fun version of the greatest American pastime: baseball. It is played with a plastic bat and what is referred to as a wiffle ball. The wiffle ball takes the place of the baseball and is made of white plastic. It is hollow and resembles Swiss cheese with holes to make it fly through the air slowly. Here’s how to play wiffle ball.


  1. Divide the players into 2 equal teams. 9 players a team is the traditional standard, but it can be played effectively with far fewer.
  2. Decide which team will take the offensive first. The offensive team will be batting and running the bases, while the defensive team will be pitching and trying to tag the offense with the ball.
  3. Pitch the ball if you’re on defense. Pitching a wiffle ball will take some getting used to because of the way a wiffle ball moves through the air. Once the batter hits the wiffle ball, you’ll want to try to tag them with the ball to get an “out.” When you get 3 outs, switch to offense.
  4. Bat the ball pitched to you if you’re on offense. You want to advance around the bases without being tagged by the ball.
  5. Switch places every 3 outs. Play for 9 innings where an inning equates to each team being at bat once.
  6. Score by completing a lap around all 4 bases while on offense. This gives your team 1 point and is referred to as a “run.” The team with the most runs at the end of the game will be dubbed the winner.

Careers in Physical Fitness

Physical fitness is a very important aspect of good health. People who are physically fit are less likely to get ill and more likely to recover quickly from illness. If you love to run five miles a day or are fascinated by the inner workings of the human muscle system, consider a career in this expanding field.

Physical trainer
Physical Education TeacherPhysical education teachers work with students to help them improve their overall fitness. Gym teachers show students how to move their bodies and enjoy sports without injury. If you want to work as a physical education teacher, you will need at least a bachelor’s degree. You can major in physical fitness. Potential high school physical education teachers should also take undergraduate classes in education and complete teacher state licensing requirements. Many schools will not hire you unless you have teaching credentials.

Gym teacher
CoachCoaches help amateur and professional athletes achieve their best physical performance possible. A coach may serve as a mentor, teacher and resource for any athlete. Coaches illustrate how to execute certain movements, work with athletes to perfect their technique and lead teams to victory. Coaches have a wide variety of differing backgrounds. Some people may come to coaching they have retired from high achievement in a particular sport. Others may major in physical fitness in college and then take employment in public and private schools.

Basketball coach
Personal TrainerPersonal trainers work with people to show them how to get physical fit. A personal trainer usually works one on one with someone. They may illustrate how to correctly lift weights, design an individual’s exercise routine and conduct classes in physical fitness awareness and technique. Most personal trainers have extensive firsthand knowledge how to build lean muscle mass and lose weight. A personal trainer is expected to be physically fit in order to illustrate this knowledge to clients. An ideal personal trainer should also have an excellent understanding of the human body and take classes in anatomy and physiology.

Personal trainer
Gym OwnerGym owners purchase and supervise private physical fitness facilities. A gym owner may own a single place or a chain of franchises. Gym owners hire employees, make sure all equipment is in good working order and help create adverting campaigns to attract new business.

Own a gym
DancerA dancer is a performer who creates images and evokes emotion via physical movement. Most dancers stick to a specific genre of dancing such as ballet or tap. Dancers must be light on their feet, have an understanding of music and be able to take direction from dance teachers and choreographers. Formal education is not necessary to become a dancer. Many dancers attend dance classes starting at a young age. Classes are designed to teach students how to control their movements as well as understand dance vocabulary such as French ballet terms.

Ballet dancers

Careers in Personal Fitness

Every year thousands of people get back in shape and conduct physical workouts. After all, “getting back into shape” is one of the most common New Year’s resolutions. A lot of individuals hire personal trainers or fitness experts to assist in a routine or nutrition plan. If you have outstanding people skills, enjoy staying active, and know a lot about a healthy body, than a career in personal fitness may be for you.

Careers in Personal Fitness

Personal Trainer

  • Personal trainers assist individuals in workouts both with weights and with cardio activities such as running. Personal trainers focus on the needs and desires of the individual and assist them in “getting back into shape.”

Athletic Trainer

  • Athletic trainers differ from personal trainers in that they usually work with a team or program. Athletic trainers are not only knowledgeable in personal fitness, but they also treat athletic injuries.

Recreation Coordinator

  • Recreation coordinators are hired by recreation centers and departments to design and coordinator physical activities. Every year they hold leagues, tournaments and one-day events to promote personal fitness.


  • Nutritionists work with individuals to improve on eating habits and help people go on diets. Nutritionists understand the food pyramid really well, and know how much and what type of ingredients to eat.

Professional Weightlifter

  • Professional weightlifters are the people you see on TV with cartoon-like biceps. They constantly work out with weights, attend shows and promote personal fitness at schools and events.

How to Jog with Good Form

The exact dividing line between “jog” and “run” isn’t really clear; the term applies to just about any slow, steady run. One thing the experts do agree on, though, is that jogging is a great cardio workout and calorie burner. According to figures from Harvard Health Publications, jogging can burn anywhere from 360 to more than 500 calories per hour, depending on your body weight. Whether you’re just getting started jogging or have been doing it for years, perfecting your running form can help you avoid injury and get the most benefit from your workouts.

Keep your chest and head up for easier to breathing.

Start With the Feet

  • It may be tempting to take the longest strides possible, but that won’t necessarily help you move any faster; in fact, this type of overstriding can produce extra impact and slow you down. Instead, focus on taking short, quick strides and keeping your body over your feet. Pay attention to your knee alignment, too; don’t let them bow out or collapse in as you jog. No matter which part of your foot hits the ground first, focus on rolling up and off through the balls of your feet. This means using the balls of your feet to push off with every stride.

Body Posture

  • Stand tall with your chest up, then lean slightly forward from the waist; this is the ideal jogging posture. It’s easy to allow your body to crumple forward as you get tired. If you find yourself tiring out, remind yourself to keep your head and chest up; it almost always helps. Looking forward, instead of down at your feet, is another helpful technique. You can also focus on keeping your glutes engaged beneath your body; don’t let your backside stick out behind you as if you were sitting.

Watch Those Arms

  • A little arm swing can help power your body through a natural stride, but don’t get carried away. Keep your arm movements minimal but relaxed and restrict them to just one plane of motion, swinging forward and backward at the sides of your torso. If you swing your arms across the front of your body, you’re just wasting energy. Focus on keeping your core engaged to minimize that cross-body arm movement.

Breathe Easy

  • Go ahead and breathe naturally as you start jogging; taking quick, shallow breaths will tire you out a lot faster than deep, slow breaths because they restrict the amount of oxygen you take in. As you develop stamina you can try out breathing patterns timed to your footfalls — for example breathing in twice in a row, then breathing out twice, with each timed to a step. (See Ref 4)

Focus on Efficient Movement

  • Jogging does require some effort — but before you run yourself into the ground, make sure you’re using that energy efficiently. Keep your hands loose and relaxed as you run. Although you should push up and off with every stride, keep the “up” to a minimum; if you bound up and down like a gazelle, you’re wasting valuable energy that could have been translated to forward movement. Finally, keep your feet pointing forward throughout the stride. Resist the temptation to plant them with the toes angled out, or to swing your feet out, then back in, with every step.

How to Play Bocce Ball

Bocce provides a congenial blend of pool, shuffleboard, Italian cultural memories and social engagement for the players in its leagues, often attached to Italian-American restaurants or freestanding courts in parks. Each league and the U.S. Bocce Federation may have slightly different conventions, which further differ from international rules, so check the permanent rule board affixed on the side of the court.

Team Size

Teams typically have one, two or four players. You can also practice solo if you like. Each side gets four regular bocce balls, of a uniform color. Each team’s balls are a different color, such as green versus red, to track results.

Getting Started

Half the team’s players — typically two members of a four-person team — gather at one end of a bocce court to compete for a round. The rest of the team waits at the other end for the next round to begin. The court is 27.5 by 4 meters if it’s standard size with boards along the sides; that’s around 30 yards by 13 feet. Court sizes can vary wildly for informal play. You can also compete on grass or the beach in an area marked by cones.

A coin toss determines which team goes first and what color balls they receive. One player tosses the small white ball, the pallino, which serves as a target, with an overhand grip halfway down the court. This same player tosses a full-size bocce ball toward the pallino and then yields a turn to the opponent.

In tournament play, the player or team with the ball farthest from the pallino (called “outside”) on the first toss keeps repeating turns until he becomes the “inside” (closest to the ball) player, and then yields to the opponent. In recreational play, teams may alternate turns.

A team of four stations two players at each end of the court, and a team of two places one at each end. The players maintain their position for the duration of the frame.


Your goal is to get your team’s balls as close to the pallino as possible. On your first throws, attempt to toss your ball so it lands and rolls, coming to a stop near the pallino. You are permitted to bank the ball off the sidewalls.

If your opponent has three or four balls closest to the pallino, and yours are grouped farther away, attempt on your final toss to dislodge the pallino to a more favorable position. This maneuver is called “spocking.” Skilled players try an underhanded throw with a high toss and a backspin to “pop” the pallino over rivals’ balls and land it elsewhere.

You can also deliberately aim to group your first three tosses in a cluster away from the pallino to set up spocking. Another strategy, called “blocking,” entails setting up a wall of balls in front of the pallino.


When both teams have tossed all four balls, the round, typically called a “frame,” ends. To score, a neutral third party analyzes the closest four balls to the pallino. If for example, all four of the closest balls to the pallino are red, the red team gets 4 points. If the two closest balls are red and third closest is blue, then red gets 2 points. In other words, the scoring for the closest team to the pallino ends when a different color is in the second, third or fourth position. The team finishing second receives no points.


Roll, bounce, bank the ball off the sides or toss it however you like, as long as it stays inbounds and your foot doesn’t cross the foul line before the ball leaves your hand.


How to Become a Curves Fitness Technician

Curves is a franchised fitness club for women that features a 30-minute, full-body workout. Curves clubs are individually owned, so you will need to apply to each location you are interested in working at. Each owner will have qualities she seeks in her employees, but there are key skills needed to be a successful Curves trainer.


  1. Emphasize your ability to work with people. One of the key elements of Curves clubs is the social atmosphere members enjoy. Oftentimes, a visit to Curves is the social highlight of the day. Owners will be looking for trainers who can make connections with members to keep them coming. Also, trainers must be comfortable with instructing members about how to use the strength-training machines.
  2. Tout your passion for health and fitness. On your application or in an interview, be sure to talk about your belief in good health and strength training for women. Curves focuses on the benefits of working out, including but not limited to weight loss. The gym’s client base is women over 40, so key benefits of exercise include maintaining bone density and keeping the heart strong.
  3. Mention sales experience. Part of the job of trainers at Curves is to bring in new members. Some clubs pay commissions for sales. Others offer other incentives. Owners are constantly trying to recruit new members, and trainers are key players in that effort. If you have sales experience, be sure to include it on an application and talk about it during an interview.

How to Measure the Pressure in a Sports Ball

The official gauge pressure of an NFL football is 13 pounds per square inch, or psi. This measurement is important because it affects the size, weight and behavior of the ball when in the air and when it bounces on the field. For this reason, sports that use inflatable balls have official pressure standards to regulate the performance of the ball in the game. Even if your ball is not the official size, it will probably have a suggested pressure level, so you need to know how to measure its pressure to compare it to the manufacturer’s recommended pressure levels.

An air compressor with a gauge is all you need to measure the pressure of a sports ball.


  1. Find the ideal pressure of your sports ball. Often this is printed on the actual ball, normally around the inflating valve. Note that the pressure level recommended by the manufacturer may not be the same as the official pressure levels set by your sport’s regulations. For example, many soccer ball manufacturers suggest a pressure of 6 to 8 psi, but the sport’s regulations say the ball must have a pressure at sea level of 8.5 to 15.6 psi.
  2. Moisten the needle of the hand pump. Moisten the valve opening of the ball. You can use water, petroleum jelly or your own saliva.
  3. Insert the needle into the ball’s valve. Ensure the needle is perpendicular to the surface of the ball. If you insert it at an angle, you could burst the ball.
  4. Read the pressure level on the gauge of your hand pump. You can also use an air compressor pressure gauge, but make sure the gauge is sensitive enough to measure the pressure range you require for your ball.
  5. Compare your result with your target pressure level, and inflate or deflate your ball accordingly.

Importance of Fitness in Our Nation’s First Responders

Imagine this scenario:   Firefighters are enjoying a calm evening around the fire station and then suddenly they get a call for a structure fire.  The firefighters are expected to work at high aerobic capacities for at least the next hour in order to extinguish this fire.  The question is: Are the firefighters healthy enough to complete the task and survive?

The Federal Emergency Management Agency (FEMA) estimates that there are approximately 1.1 million active volunteer and career firefighters in the United States of America.  The vast majority of these firefighters are volunteers that serve rural communities with populations less that 25,000 people. The majority of career firefighters in the United States are required to pass some kind of physical fitness assessment, however volunteer fire departments around the country do not put an emphasis on physical fitness for their firefighters.

Contrary to common beliefs, the majority of on-duty firefighting deaths are not due to the actual fire the firefighters are trying to control, but instead due to underlying cardiovascular disease.  Approximately 45% of on-duty deaths are due to cardiac events, which occur mostly during fire suppression, training and alarm response (FEMA).  In order to help prevent this alarming trend, the National Institute for Occupation Safety and Health (NIOSH) has repeatedly suggested the need for annual ‘fitness for duty’ medical evaluations and the need for mandatory cardiovascular fitness and wellness programs for firefighters.

With these alarming statistics regarding the deaths and poor cardiovascular health of firefighters, it is crucial to inform this occupational cohort of the dangers of an unhealthy and sedentary lifestyle.  In order to prevent future deaths of our nation’s first responders, we should take the advice of NIOSH and implement mandatory fitness and wellness programs for firefighters.


Firefighter Fatalities Statistics and Reports’, 2013) <

  1. Kunadharaju, T. D. Smith, and D. M. DeJoy, ‘Line-of-Duty Deaths among U.S. Firefighters: An Analysis of Fatality Investigations’, Accid Anal Prev, 43 (2011), 1171-80.

How to Split a Workout With Swimming and Weightlifting

Swimmers can split a swimming and weight-training workout in a few ways, but it’s typically best to separate the workout into two distinct parts, with swimming in one and weight training in the other. The key question involves which part should come first. The answer depends on your specific workout goals. Whichever route you select, there’s little doubt that dryland training — exercises performed out of the swimming pool — should be a key component of a competitive swim team’s fitness program, as well as for those that swim for fitness.

Swimmers on the starting block

Benefits of Weight Training Before Swimming

Conventional wisdom states that you shouldn’t perform weight training when you’re tired, so you should typically hold a weight session before any type of cardio exercise, including swimming. Additionally, by swimming after weight training, you may reduce muscle soreness the following day. Doing your weight training first, before you’re tired out by swimming, lets you lift heavier weights, leading to greater strength gains. There’s also a greater risk of injury if you lift weights when you’re fatigued.

Young man doing quad exercises in gym
When to Swim Before Weight TrainingCertified strength and conditioning specialist Deniz Hekmati understands the benefits of lifting weights before swimming, but he also sees some merit in swimming first and then hitting the weights. Performing swimming drills when you’re fresh leads to better technique and lets you swim with greater energy. Also, swimming when you’re tired from lifting weights can lead to an injury. Hekmati believes that it’s better to separate the workouts on different days. If you can’t, then begin with the most important session — if your prime workout goal is to gain strength, lift weights and then swim. If you’re mainly interested in your swimming technique, then leave the weights for the second part of the workout.

Swimmers doing laps
Wet and Dry WorkoutJumping out of the pool and going straight onto a piece of fitness equipment is rarely practicable. But if you don’t mind a more limited strength-training session, you can alternate pool and dryland exercises. Bring dumbbells to the pool deck to perform a workout circuit similar to one created by military trainer Stew Smith. Begin by swimming at a moderate pace — about 50 to 60 percent of your maximum effort — for 100 to 200 meters. Hop out of the pool and do 10 to 20 dumbbell bench or floor presses, 20 to 30 crunches while holding a weight against your chest, 10 to 20 biceps curls and 10 military presses. Jump back in the pool and repeat the circuit four more times or try to work up to that level. If you don’t have weights, substitute pushups for the dumbbell floor presses and do the crunches without holding a weight.

Row of dumbbells
Adjust Your Training to Fit the SeasonDo your most intense weight training in the swimming off-season; do this during the aerobic phase of your swimming program that focuses on endurance. During this training phase, you can do weight training before swimming. When your swimming workouts begin to focus on speed work and race preparation, lift lighter weights and perform fewer strength-training exercises. In this phase, start your workouts with swim training.

Man bench pressing weights in a gym

How to Begin a Jogging Program

Whether you run outside in the park or inside on a treadmill, before work or after work, alone or with a buddy, running can change your life, both physically and mentally. Even if you’ve never been that active before, it’s never too late to begin a jogging program. Running is one of the most popular cardio exercises in the world, and for good reason: as you rack up the miles, you can count the results.



  1. Find a good pair of running shoes. There is nothing more unmotivating than a pair of running shoes that do more harm than good. Sneakers should be purchased from a store that specializes in running. That way, employees can send you on your way with a pair of running shoes that mold perfectly to your feet and provide the correct cushion and support.
  2. Find a place to run. One of the best things about jogging is that it doesn’t require a gym membership. In essence, the world is your treadmill. However, the weather can hinder running outside, and if you live in a region affected by severe seasons, you may want to consider jogging indoors during those months.
  3. Design your jogging program. Any cardio routine should include at least three days of exercise per week. Believe it or not, the more routine your program is, the easier you will find it to follow. Some people jog better in the morning, while others job better at night. Once you find your perfect time, pick three days a week to hit the streets. Of course, adding in an extra day or two of jogging when you have down time won’t hurt.
  4. Stretch before and after you run. There is no better end to any jogging program than an injury. However, most running injuries can be prevented with stretching. A brief warm-up followed by a good stretch will prepare you for any run, just as a quick cool-down and more stretching will you prepare you for the rest of your day.
  5. Stay motivated. Whether you push yourself to the next tree or keep track of the miles in a notebook, motivation is the key. Beginning a jogging program is not as hard as keeping it up. Maybe you need a running buddy to keep you on track, or maybe just an iPod to get you in the groove. Either way, find what it is that keeps your feet pumping and never let up.

How to Inspect A Swimming Pool

Learn to confidently inspect swimming pools to determine their condition. Great article for home owners, appraisers and real estate agents. How to identify possible concerns and required repairs for any swimming pool.

Inspect A Swimming Pool


  1. If you are looking at buying a new home with a swimming pool, or if you just want to give your swimming pool a check up, use this guide to help you understand the condition of your pool – and more importantly avoid potentially hidden problems.

    There are many different aspects of your swimming pool area that need to be checked so let’s just jump right in. The following items will be inspected as part of your visual / interactive swimming pool condition diagnosis.

    1) What type of swimming pool is it?
    2) What is the general condition of the swimming pool area?
    3) Swimming pool interior surface
    4) Swimming pool coping
    5) Mechanical room / pump, filter, heater
    6) Plumbing / skimmer / returns
    7) Conclusions

    This information is designed to allow you to confidently identify different types of swimming pools and potential problems that may exist. The guide is written in such a way that any if you are able to detect any of the following deficiencies, then you can assume that the swimming pool will require professional inspection / repair. Since swimming pool repair can be very expensive, this will allow you to identify pools that may likely be problematic so you can avoid a hidden repair charge.

    There are four main types of swimming pools that you may encounter which are in ground vinyl liner, in ground gunite plaster, above ground pools and fiberglass pools. For the purposes of this article we will look at vinyl liner and concrete gunite pools since these represent the high end sector of the swimming pool market – which can translate to being the most expensive to repair.

  2. What type of swimming pool is it?

    The first indication of the type of swimming pool that you are dealing with is the interior surface of the pool. Gunite and plaster swimming pools are pools with a smooth concrete finish which provides the waterproof barrier. Vinyl liner pools have a huge, stretchable vinyl liner covering the interior surface. A quick visual inspection will tell you which type of pool that you have.

    What is the general condition of the swimming pool area?

    If this is your first visit to the pool and you want to get a feel for the overall condition of the pool, the surrounding environment will provide lot’s of clues. A pristine, clean and organized pool area will indicate that this pool has been maintained by someone with experience or passion for the joys of swimming pools. This is very good. If the concrete is stained, cracked and broken with decay, or the diving board is green with moss from neglect, you can be sure that this swimming pool was not maintained properly. Something as small as maintaining the pool chemistry will have a huge impact on the longevity of the interior finish of the pool whether it be vinyl liner or plaster. A pool that you suspect that been neglected will almost certainly require more costly repairs sooner than a pool that has been maintained.

  3. Swimming Pool Interior Finish

    Let’s take a look at the most delicate and important area of your swimming pool – the interior finish:

    Vinyl Liner – the interior finish of an in ground vinyl liner swimming pool will be a 30mm thickness vinyl liner with a colored print on the bottom, and usually a tile band pattern around the top to hide “scum lines” from the water level.

    Vinyl liners can be difficult to age since they wear differently based on direct sunlight, water temperature and water chemistry. Inspect the corners of the pool as these will reveal the age of the liner somewhat. As a liner ages, it shrinks and becomes brittle. If the liner is sun bleached and stretched tight in the corners, then it is older than 10 years old and you can assume it will need a major renovation sooner than later. If the vinyl liner still displays crisp colors and is soft and supple to the touch, it is likely less than 5 years old and should come complete with documentation and perhaps a warranty from the recent renovation.

    If you encounter a vinyl liner pool with more than one patch in the liner, bulges or divots in the floors or walls, duct tape anywhere or any other abnormalities, you can be sure that this pool will require work sooner than later.

    Gunite Plaster Finish – the interior of gunite plaster pools is a specialty dense concrete application where the cement is finished to a glass like smooth appearance. This is a costly procedure that needs to be redone every 15-30 years depending on the quality of the job and the maintenance of the pool chemistry. As the plaster ages, it looses the top layer of cement and reveals the more coarse sand aggregate beneath the surface. This results in a sand paper like feeling and the water retentive properties of the plaster layer are lessened. If the plaster is rough to the touch, or the tile band around the top eight inches of the pool has evidence of tiles falling off, it would be reasonable to assume that this pool will require a major renovation soon.

    If any major cracks, or breaks are visible in the plaster finish, this is an indication that the plaster will need to be replaced soon. Cracks that can be seen but not felt are actually a normal occurrence with plaster finishing for swimming pools. These cracks resemble veins in the walls and floor of the pool that can only be faintly seen. If there are cracks clearly present that can be felt with your fingers, these are cracks that indicate age and disrepair. F

How to Teach a Dog to Get in the Pool

Before jumping in, know that getting your dog in the pool takes patience. It may take days or weeks to accomplish. Don’t force your dog to get in a pool and never resort to simply tossing him in. Stay positive, and let your dog set the pace.

Starting with a Kiddie Pool

Start small by setting up a kiddie pool, sans water. Get in the pool and encourage your dog to come in with you. If she’s distracted or hesitant, attach a leash to her collar and gently walk her into the pool. Say “Let’s swim” or a similar command, and issue it consistently whenever you want your dog to get in the pool. Praise and treat your dog for getting in to create a positive association. When you want your dog to exit the pool, say “All done” or another command of your choosing. Just be sure to use the same command every time so your dog associates the words with the action.

Fill the pool with an inch or two of water and repeat. When your dog is in the pool, toss a few floating treats or a toy into the water and let your dog go after them.

Add another inch or two to the water and again offer treats. Help your dog become accustomed to turning right, left and in a complete circle by leading him with treats and the leash. You want him to be comfortable with changing directions while swimming so that when he’s in a big pool, he can maneuver to the steps or ramp when he’s ready to exit.

Continue to have play sessions in the kiddie pool, adding an inch or two more water each time until you reach the point where the pool is full.

Moving Up to the Big Pool

When your dog is comfortable and happy playing in the kiddie pool, it’s time to graduate to the big pool.

Start by encouraging your dog to take a few steps toward the pool. Reward each step with an irresistible treat and lots of praise. Sit at the pool’s edge and dangle your feet in the water. Encourage your dog to come beside you.

With your dog on-leash, get in the pool and stand on the first step or near the top of the ramp. Encourage your dog to take a step or two into the water. Give the same entry command that you used in your kiddie pool training. You may tug gently on the leash or place your dog’s front paws in the water on the first step, but allow the dog to maintain control over how far he goes. Treat and praise him when he makes contact with the water and with each subsequent step.

Venture a foot or two from the entry point and show your dog how to get out. Once your dog immerses herself in the water, turn around and show her how to use the steps or ramp to get out. Help her turn with the leash or by holding her life jacket, and lead her to the steps or ramp.

In the coming days, continue to practice getting in and out of the pool, and encourage your dog to venture a little farther from the steps or ramp each time. Practice finding the exit from different points in the pool. Limit training sessions to five minutes, and allow your dog to rest, go potty and get a drink of water between sessions.

How to Dance in Workouts

If you’ve never been a dancer or attended a dance class, the thought of sweating through a dance fitness class can be pretty intimidating. But given the prevalence of classes such as Zumba, Jazzercise and others, it’s clear that extensive dance training is not a requirement for getting in a good workout. Don’t stress — dance fitness classes are supposed to be fun.

You don't have to be a dancer to enjoy dance fitnes classes.


  1. Ask the instructor or other students in the class what type of dance steps the workout will entail, and then check out some online videos or tutorials before you attend your first class. The Jazzercise program, for example, has a “Learn the Dance Moves” website that walks you through the steps you’ll use during the class. Practice those moves a few times at home to get comfortable with the basics.
  2. Look for classes geared toward beginners. Some exercise and dance studios have ongoing drop-in classes, while others have classes that start on a set day and end a month or several months later. Typically, those set-time classes will build on each other, meaning you may learn a basic dance step in one class and then learn a more elaborate variation later on. This can be ideal for a total newbie.
  3. Add more intensity as you get more comfortable with the basic moves. In a Zumba class, for example, your instructor may tell you to focus on your feet first, and then to add arms when you can. To burn more calories, raise your arms higher, jump higher or add more bounce to your forward, backward and side-to-side steps. Any time the moves get too complicated, just follow the beat of the music and keep moving by walking in place or doing another basic move — this isn’t a performance, after all.
  4. Avoid comparing yourself to others — but learn from those around you. The people who have been attending dance fitness classes for a longer period are naturally going to know more moves, and those people can be great to imitate. Pay attention to your own form and movements first and foremost, but also try standing behind one of the more advanced participants so you can learn to copy her moves. Be bold and “let yourself go,” suggests Zumba instructor Staci Boyer in an article in “Shape.”

How to Breathe During Bikram Yoga

Yoga is often about breath, more than movement. Many new practitioners of Bikram and other types of yoga must learn how to properly breathe as their practice develops. Follow these steps to get it right.

Use the Two Methods of Breath for Bikram Yoga

  1. Study the two types of breath used during Bikram yoga: the 80-20 breath and the exhalation breath. Each is used during different poses and achieves different results within the body.
  2. Begin with the 80-20 breath. Take a deep breath. Lift your ribs. Engage and stretch your abdominal muscles, and then hold the breath as though you were about to go underwater. As you hold the posture, breathe normally, keeping your lungs 80 percent full. Exhale only the upper 20 percent of the breath and inhale into that upper 20 percent.
  3. Use the 80-20 breath for standing poses and back-bending poses. This breath builds energy and balance within each pose.
  4. Release air on an exhalation to move deeper into poses. The exhalation breath is as simple as it sounds. Once you move fully into the pose, breathing returns to normal.
  5. Apply the exhalation breath during forward-bending poses. It protects the lower back from strain, relaxes the body, assists in proper rotation of the pelvis over the thighs and compresses the digestive organs to aid in digestion.
  6. Train the organs of respiration to function properly. By utilizing the two breathing methods, you teach your abdominals to tone and stretch while you stand, which facilitates your posture.

Study the Importance of Breath in Yoga

  1. Go within. By focusing on your breathing, you disengage from the external world. Thoughts of work, family and obligation diminish, allowing you to connect with your true, inner self.
  2. Connect breath and movement. This mindfulness can help you move into and out of yoga postures in a safe, attentive way.
  3. Allow your breath to cleanse you. Deep breathing is more cleansing than our normal shallow breathing. Note how yoga breathing mimics the breathing of infants and young children while they sleep.
  4. Bring fresh, oxygenated blood into the body. Freshly oxygenated blood stems from healthy breathing patterns, allowing beneficial nutrients to enter the bloodstream.

How to Replace Jeep Cherokee Ball Joints

Changing the ball joints on your Jeep Cherokee can be a big job, but if you have the right tools and a little patience, you can do it at home. The ball joints support the outer knuckle, so if they are loose do not wait to change them. Failure of the joint can cause catastrophic failure that could lead to the wheel coming off the Jeep. You will need a ball joint separator and a ball joint press as the Jeep ball joints are a press fit, but if you don’t have these in your tool kit you can rent them from many different auto parts stores.


  1. Break the lug nuts loose on the front tires of your Jeep. Raise the front end of the Jeep off the ground with a jack and support it with jack stands.
  2. Remove the lug nuts and remove the front tires. Locate the bolts on the back side of the brake calipers and remove them.
  3. Remove the brake caliper from the hub and set it aside. Support it either with wire or string so that it is not hanging on the rubber hose.
  4. Remove the brake rotor by pulling it straight off the wheel studs. Locate the three 12-point bolts on the rear of the hub and remove them. Do not use any thing other than a 12-point socket on these bolts or you may strip the heads.
  5. Pull the hub assembly and axle out of the knuckle. If the hub has never been removed, you may need to use a chisel to separate the hub from the knuckle.
  6. Locate the upper and lower ball joints. You will see a cotter pin at the base of both of the ball joints that needs to be removed using a set of needle-nose pliers. Discard the cotter pin as you will use a new one with the new ball joints.
  7. Remove the nuts on the base of each ball joint using a large socket and ratchet. You may need a breaker bar to break these loose if they are corroded or have never been removed.
  8. Separate the the ball joints from the knuckle by inserting a ball joint separator or pickle fork in between the knuckle and the ball joint and striking it with a dead blow hammer. The knuckle will likely pop off the ball joint very unexpectedly so be aware as you drive the separator in.
  9. Set the outer knuckle aside after you get it off the ball joints. You will need to use a ball joint press to remove the ball joint from the inner knuckle as it is a press fit.
  10. Position the ball joint press so that you are pressing the old upper joint up to remove and down to remove the lower joint. The press will come with many different size adapters so you will need to select the one that you need for your ball joints. Follow the directions in the kit to sort this out.
  11. Clean in and around the holes with a wire brush before installing the new joints. Press the new joints in using the press again but this time press the top one down and the bottom one up until they are fully seated in the knuckle.
  12. Slide the outer knuckle onto the new ball joints and install the nuts that came with them. You will need to torque the top castle nut to 75 foot-pounds and the lower to 80 foot-pounds. Install the new cotter pins and secure them by bending the ends around the nut.
  13. Reinstall the axle and hub into the knuckle and replace the three 12-point bolts, torquing them to 75 foot-pounds with your torque wrench. Add a little anti-seize compound the knuckle where the hub installs to make it easier to remove in the future.
  14. Reinstall the brake rotor and caliper onto the knuckle and tighten the two bolts holding the caliper. Reinstall the wheel and move to the other side of the Jeep. Repeat this process on the opposite side to complete the job.
  15. Jack the Jeep up and remove the jack stands. Lower the Jeep to the ground and test drive it to verify everything is working as it should be.

How to Do Freestyle Swimming

Mastering the freestyle swim stroke lets you compete in a variety of events, from sprints to distance races to open-water swims. Technically speaking, a freestyle swimmer can use any stroke he wishes, except during a medley relay. In reality, freestyle swimming is typically synonymous with the front crawl. Learn the fundamentals to improve your freestyle times.

Turn your head sideways to breathe during the freestyle stroke.


  1. Understand the overall freestyle technique before you begin work on individual elements. Keep your body as flat as possible in the water. Move your arms and legs at the same time — kick your legs continuously while stroking with alternate arms.
  2. Begin in a streamlined position with one arm extending forward above the water and the other arm extended backward at your side, below the surface. The forward hand should be in front of your head with your fingers pointed toward the water and your elbow higher than your hand. Face the bottom of the pool and exhale into the water in the middle of each arm stroke.
  3. Reach your lead hand forward to enter the water past your head and directly in front of your shoulder. Your index and middle fingers should be the first parts of your hand to enter the water. Continue moving your hand forward and inhale when your hand goes into the water. When your right hand enters the water, for example, turn your head to the left, inhale and then return your head to a face-down position.
  4. Perform the pull phase with your fingers pointed toward the bottom of the pool and your palm facing backward. Pull your hand straight back while you keep your elbow above the level of your hand. End the stroke with your palm facing the water’s surface.
  5. Remove your hand from the water when it’s next to your hip.
  6. Move your shoulders and hips together during each stroke. When your right arm reaches forward, for example, your left hip and shoulder should both point toward the water’s surface at an angle of about 45 degrees. Angle your right hip and shoulder toward the surface when your left arm comes forward.
  7. Use short, quick scissor kicks, moving your legs straight up and down at a consistent tempo. Keep your knees and ankles fairly straight but not locked as you move your legs primarily with your hips.
  8. Keep the back of your head and neck aligned with your spine throughout the stroke. Your entire body should maintain the straightest possible line from the fingertips of your lead hand to your toes.
  9. Press your chest down into the water and tilt your hips toward the spine to help keep your body in alignment.

One Solution For Different Medical Problems

The healthcare system in Mexico is highly efficient. It offers supreme treatment to patients at a low cost. Medical practitioners, doctors and surgeons give first class treatment to patients offering good quality medical care for serious illnesses or conditions. The ministry of health and education keeps a check on the doctors in Mexico by assessing and monitoring them vigorously. Mexico is a leading country in medical tourism which has brought hope and healing to a lot of people. Many US travelers visit Mexico for the treatment of their condition where their specific conditions are handled effectively by doctors in Mexico who work closely with the patient to offer the best care. Hospitals and clinics are equipped with the best devices to treat the patients and serve their needs in a promising way. Therefore, millions of tourists seek medical care in Mexico.
There is no doubt that every physician in Mexico is highly skilled in his or her respective medical discipline. They are experts in their specialty, whether it is dental care, plastic surgery or any other specialty. Doctors, physicians and surgeons are trained in the best manner to give the right treatment to patients at a low cost. Though the cost would rather depend on the type and gravity of the illness, but the patients are given the best treatment at a reasonable rate in Mexico. Physicians in Mexico are committed to provide excellent customer services, and they have passion for quality and drive for continuous improvement without being rigid to find new ways to help the patients and allowing them to overcome their medical problems effectively.
Tijuana is the biggest city in Baja California which is popular for high quality dental care medical professionals and many Americans visit Tijuana for the same. Doctors in Tijuana attract a lot of patients from America who are seeking care. Dental issues are handled appropriately by the dental surgeons who would give the correct treatment to patients which results in early recovery. Specialists gather together from both sides of the border to study the condition of the patient in detail and develop a treatment which corrects the problems and give complete peace of mind to the patients. Doctors in Tijuana not only offer high quality basic care but even perform the surgical procedures like, bariatric surgery, orthopedic and others.
Medical tourism in Mexico has helped several patients in a great way to overcome the health challenges triumphantly. People from United States request for all types of medical specialists who can take care of them in a proficient way. Doctorss in Mexico and Tijuana give patients maximum comfort and support from the beginning to the end of treatment driving a hope in them to lead a healthy life.
Tijuana is the biggest city in Baja California which is popular for high quality dental care medical professionals and many Americans visit Tijuana for the same. Doctors in Tijuana attract a lot of patients from America who are seeking care. Dental issues are handled appropriately by the dental surgeons who would give the correct treatment to patients which results in early recovery. Specialists gather together from both sides of the border to study the condition of the patient in detail and develop a treatment which corrects the problems and give complete peace of mind to the patients. Doctors in Tijuana not only offer high quality basic care but even perform the surgical procedures like, bariatric surgery, orthopedic and others.

How to Operate a Joe Blow Bike Pump

The Joe Blow refers to a signature model of floor pump from the Topeak cycling company. The Joe Blow bike pump can adapt to both Presta and Schrader tire valves. According to Bicycle Tutor, Schrader valves remain the most common type and are found on bikes with wide rims. High-end road cycles often feature thinner rims with Presta tire valves. Utilize the Joe Blow pump to ensure your bicycle tires remain at a proper level of inflation. The Joe Blow needle attachment allows you to inflate various designs of sport balls.

Inflate your mountain bike tires with the Joe Blow pump.


  1. Locate the air valves protruding from the metallic wheels of your bicycle tires. Remove the caps to determine if you have Presta or Schrader valves. Place your thumb and forefinger around the lock nut of your Presta valves. Rotate the nut in a counterclockwise motion. Lower the base of the Joe Blow pump onto the ground beside your bicycle.
  2. Examine the Twin Head of your Joe Blow pump to locate the Presta adapter. Place the correlating head over your Presta valve. Lower the yellow lever to lock the head onto the valve. Pull up on the handle of the Joe Blow pump. Push down on the handle to pump air into your tires.
  3. Locate the Schrader valve adapter on the Twin Head. Place the corresponding head over the stem of your Schrader valve. Lower the yellow lever to lock the head in place. Utilize the Joe Blow handle to pump air into your bicycle tires. Refasten the caps of your air valves before cycling.
  4. Place the base of the needle attachment into the Schrader adapter of the Twin Head. Rotate the needle in a clockwise direction to fasten it to the head. Insert the needle into the circular valve of your sports ball. Use the handle of the Joe Blow pump to inflate the ball.

Natural Remedies For Relieving Stress

Stress is something that many amongst us are facing in our lives nowadays. However, it is possible to get rid of stress and there are definitely home remedies for stress that will help nullify or at least reduce it considerably. Stress is basically a reaction to the body’s demand. It happens when the body is not able to function in alliance with our minds. Unhealthy foods aggravate the problems. Find out about natural remedies for stress.

There are foods to relieve stress and these can be identified on the internet. It has been observed that healthy vegetarian foods help in relieving problems of headaches, appetite loss. It has been also observed that natural and home remedies for stress also helps in getting rid of problems related to osteoporosis, isolation, gas and bloating, constipation, heart burn and acidity. With a host of stress free foods, one no longer has to worry about stress and various other problems. It is possible to flaunt a healthy and stress free body.

One needs to understand for a fact that stress free foods are those foods that are rich in vitamins. These foods boost the immune system and these are fruits that are rich in vitamins like blueberries and oranges. Also, foods to relive stress include almonds and beef. Moreover, if you want your immunity levels to increase and also are on the look out for natural remedies for stress reduction, include lots of foods that are rich in potassium and magnesium. These include oranges, apricots, potatoes, tomatoes, squash and lime. Magnesium is a great stress reliever and so we find that bananas are wonderful stress relievers since they contain good quantities of magnesium.

Goods containing folic acid also are helpful in getting rid of stress and these includes green leafy vegetables, tofu, cheese and chick peas. Eating omega 3 rich foods like walnuts and spinach helps. Include fish, broccoli, wholegrains and oats as these really help. We need to accept the fact that nutrition and proper diet plays an important role in stress management and so we should never compromise when it comes to good nutritional food.

People who skip breakfast tend to be stressed as compared to those people who regularly eat breakfast. So make sure you do not skip this most important meal of the day. Excess stress will lead to heart related ailments and weight gain which are interlinked with each other. People who also undertake regular meditation and other holistic ways of stress elimination are better when it comes to physical and mental health.

Other natural foods in addition to regular walking and exercising for stress reduction are drinking green tea. Include ginseng as it helps to get rid of mental and physical stress. Make a note of the days when your stress levels are high as it gives you an idea of those days of the week or those days of the month when you are not feeling good about yourself. Once you have identified these signs and symptoms, things become simpler and easier.

Natural Ways To Reduce Your Blood Pressure Levels

At present, high blood pressure is a common problem reported in health centers. What are the natural ways to reduce your blood pressure levels? This is a common question asked by many people across the world. In this article, we are going to see some of the natural ways to get rid of hypertension problems. Do you like to drink beetroot juice? If yes, drink it daily to get rid of high blood pressure problems. Beetroot juice is renowned for health benefits like widening of arteries. It widens arteries and improves blood circulation. Apart from improving blood circulation, beetroot juice is also famous for preventing allergic reactions.

If you are a person suffering from hypertension problems, feel free to include beetroot juice in daily diet. How does it work? This is a common question asked by many people. Generally, beetroot juice converts nitrate present in composition to nitrite. This widens arteries which in turn improves blood circulation. Cayenne pepper is another safe cure for high blood pressure problems. Today, you can easily get cayenne pepper in the form of capsules. It improves blood circulation and reduces the risk of hypertension. Cinnamon, a common ingredient added for the preparation of food recipes is a safe cure for treating many health issues. If you wish to get the best health benefit, feel free to include cinnamon powder in the food recipes that you prepare.

Coconut water is found to be very effective in curing blood pressure level. It is a potent composition of ingredients like potassium. It strengthens blood vessels and improves blood circulation naturally. If possible, try to drink coconut water daily in the morning. This habit not only widens blood vessels, but also cures common health issues like fatigue. Do you like to include almond milk in daily diet? If yes, this habit is very effective in treating hypertension.

Almond milk, enriched with potassium and omega 3 fatty acid can improve bone health and cardio vascular health. It improves the energy level of user and treats a wide range of health issues like heart failure. Garlic, a common ingredient added for the preparation of food recipes is a natural cure for many hypertension problems. Garlic, enriched with allicin compounds widens blood vessels and treats a wide range of health risks. Today, you can easily get garlic products like tablets and extracts from online shopping market.

We are now going to see the details of Stresx, a common herbal cure for hypertension problems. Today, this natural product is a safe cure prescribed for people under all age groups. If you are a person suffering from health issues like hypertension, feel free to include this herbal cure in daily diet. It widens arteries and prevents the formation of stress in blood vessels. Those people in search of the best cure to treat hypertension can make use of Stesx. To attain the best health result, it is recommended to include Stresx twice per day. You can use it directly with milk and water.

How to Start a Unique Kids’ Fitness Center

Between smartphones, computers and video game systems, modern children are inundated with ways to entertain themselves through technology. Because of these changes in pastimes, physical activity is in decline and childhood obesity is on the rise. According to a Center for Disease Control and Prevention study, the obesity rate in children has more than doubled in the past three decades.

Enticing kids to use your child-friendly gym can help pull them away from electronic games and into real-life ones.

Kids using a large ball to do exercises.


  • To find a gym that connects with children in a unique and innovative way, you need to understand what kids are interested in and what they find fun. Spend time with kids to see what activities they enjoy, but don’t limit yourself to physical activities. Even non-active hobbies can lead to inspiration for the fitness center. Research other child-orientated fitness centers to see what the competition is doing so you don’t repeat their efforts.

Location Scouting

  • When searching for an appropriate venue for a kid friendly fitness center, choose a location where the lease — and landlord — allow you to paint the interior and exterior. Paint the outside of the gym in vibrant colors, such as primary colors, to make it stand out from the surrounding buildings and appeal to kids.


  • Permit and licensing requirements vary from state to state, but your local chamber of commerce is a helpful resource for guiding you to the necessary paperwork and registrations. Generally, you need to obtain a business license, business insurance and apply for an Employer Identification Number.

    Since there are children in your facility you’ll also need to check the requirements for keeping children for over a certain amount of time, typically three hours. You may need to obtain some day care licenses and permits as a result.

Find a Theme

  • Finding a fresh angle for your child-orientated fitness center is the most important and most challenging aspect of launching the business. Use your research to determine what has been done and what appeals to the kids you are targeting.

    For example, if you find most children prefer to spend time playing video games, integrate this into your fitness center concept. Model your gym equipment and color scheme after a popular video game, such as Nintendo’s “Mario Brothers” series. You could use the classic mushrooms and blocks as obstacles within the gym for the kids to tackle. You could also create life-size game controllers for the kids to bounce and jump on.

Establish Classes

  • Classes are a popular and effective way to foster memberships in adult gyms, and can be equally effective in a kid orientated fitness center as well. Create classes that play off your gym’s theme.

    For example, with a video game theme, you could have a kick boxing and martial arts class that correlates with the “Mortal Kombat” game franchise. Interview martial arts trainers and ask if they would dress in costume as characters from the game for the classes. You could also have dance classes using popular game music, such as the “Mario Brothers” theme music, or classes that become large scale versions of the arcade game “Dance, Dance Revolution”.

Child Friendly Amenities

  • Most fitness centers offer amenities for the guests to enjoy. Recreate this with kid friendly options. A smoothie bar or fruit and frozen yogurt station is both appealing to kids and helps foster healthy eating habits. Use colorful, plastic cups and festive straws. Create study centers for kids to do homework before or after their workout by filling a room with desks and school supplies, such as computers, paper, pens and reference books. Establish a dance zone with speakers and a dance floor where kids can have dance parties with their friends.

How to Become a Personal Trainer in California

Getting fit and staying in shape is a priority for many people living in California, and so is the need for a personal trainer. Getting that buff body requires hard work, and personal trainers can help educate and motivate clients to obtain their fitness goals. Personal trainers develop and implement fitness programs for all types of people, from those just starting an exercise program to athletes and celebrities.


  1. Study kinesiology, anatomy and exercise physiology. Personal trainers need to understand how the body moves and responds to exercise to put together an effective fitness program. Personal trainers should consider becoming certified in CPR and first aid in case of an emergency.
  2. Earn a nationally recognized certification. California personal trainers who have a certification from a nationally recognized fitness organization will have more credibility with clients. Consider earning a certification from the American Council on Exercise or the National Academy of Sports Medicine. An exam must be passed to earn certifications from either agency.
  3. Start at a large gym to gain clients. Working at a gym as a trainer can allow you to meet prospective clients and gain experience as a trainer. Apply at large California gyms such as 24 Hour Fitness, Bally Total Fitness and California Family Fitness.
  4. Put together a mobile gym. California is home to many celebrities who are pressed for time and like their privacy. To gain high profile clients, consider putting together a gym you can take to a client’s home. Select aerobic equipment such as jump ropes, boxing gloves, exercise balls, free weights, an exercise bar and mini trampoline. All equipment should be easily transportable to a client’s home or office for a total body workout.
  5. Learn all the outdoor locations in your area that are good spots for a workout. California is known for its sunshine. Exercising outdoors is one option Californians may enjoy. For example, in southern California Venice beach is a good exercise spot because you can run on the beach, lift weights at the outdoor gym and rollerblade on the paved path.

How to Make Sport Centerpieces

For sports-themed parties, banquets and big game celebrations, a sports centerpiece can add a spirited touch of decor. They are easy to make, and fairly inexpensive.

Baseball centerpiece with balloons


  1. Sprinkle confetti on the table or buffet. This works best if you place a plastic table cover first, and makes cleanup easier. Choose confetti in the team’s colors, or, if it’s available, buy confetti that is shaped liked sports balls. This is optional, but makes the centerpiece stand out more.
  2. Find balls of different sizes. You can use regulation-size balls, miniature party favors or toys shaped like sports balls. The balls can also serve as party favors. Arrange them in the center of the table.
  3. Fill team-colored balloons with helium. Attach each balloon to a piece of string or ribbon. If you want everything to look very coordinated, choose string or ribbon in the team’s colors.
  4. Attach one or two balloons to each sports ball. You could try tying them around the balls, but it is easiest to tape them down with good-quality Scotch tape. Make sure that you tape the balloons onto the underside of the balls so that the tape is hidden.
  5. Alternatively, if you only have one ball, tie a bunch of balloons together. Tape the bunch of balloons to the underside of the ball. This works best for footballs, basketballs, soccer balls and other large sports balls. If you have only one smaller ball, such as a baseball, tape the bunch of balloons to the table and place the ball on top of where you place the tape.

How to Make Yoga Mat Spray

Buying a yoga mat cleaner can be time consuming since a lot of places don’t carry mat spray, or they’re charging a lot for it. Why not make your own personalized yoga mat cleanser with all natural ingredients? Use the steps below and the ingredients in Things You’ll Need to make your yoga mat spray.


  1. Buy your ingredients. Remember that you’re only using a small amount of your essential oils, so those little, seemingly pricey bottles will be economical in the long run. Most health food stores have essential oils to purchase along with small guides about which ones are safe for the skin and/or which make good cleansers. (You won’t be spraying your mat cleaner onto your skin of course, but a small residue may touch your skin when you practice next.) Look in the travel size section of your drugstore or department store for spray bottles and witch hazel.
  2. Create your custom blend. Tea tree oil will be the main ingredient in your yoga mat cleaner after water and witch hazel, so when you experiment with your oils, be sure to put that in first. Scale down the drops so you don’t waste your essential oils while you are testing. For example, you could try 5 tea tree drops with 2 lavender and 2 peppermint.
  3. Pour your master blended yoga mat spray into your spray bottle. Remember that your blend should have started with the base of 1 cup water, 1/4 cup witch hazel, and 30 drops tea tree oil – followed by any mixture of up to 40 drops of other essential oils. Going heavy on the lavender usually comes out very pleasant.
  4. Use your yoga mat cleaner. You can spray onto your mat before or after your yoga class (but if you use it after, your mat will be fresh for each practice). Spray a thin layer onto your mat and wipe off with a dry or slightly dampened cloth or paper towel. If you have time to let your mat dry before you need it again, you can get your mat a little wetter and use a little more spray.

How To Jog With Your iPod

Much has changed over the years and running with music is now easier than ever. No longer do you have to worry about a clunky tape deck clipped to your belt, the degree of skip protection on your CD player or converting music for your MiniDisc player. iPods have reinvigorated the jogging phenomenon and updated it for the 21st century.


  1. Choose the right iPod model for jogging. Avoid the larger “Classic” hard drive based iPods as the constant movement can cause the drive to fail. Stick with the flash-based iPods such as the Nano or Shuffle with no moving parts. The shuffle is tiny and clips to your shirt; the Nano is a bit larger and allows you to view and access a wider selection of music.
  2. Use a protective case and arm band. There is always the chance of the iPod falling onto the pavement when jogging. Using a protective covering to absorb any shock and minimize the damage is wise; using an armband to hold the iPod in place without the worrying of holding it in your sweat hands is even wiser. Buy an arm band/case that fits your particular model.
  3. Use sport headphones. Sport-style headphones are usually sweat-resistant and wrap around the ear so they don’t fall loose. There are many different styles; ask a runner friend or a sport shop which particular brand and style of sport headphones they recommend.
  4. Fill your iPod with blood-pumping, inspiring music. There’s nothing like a little “Eye of the Tiger” or old school “Jock Jams” to push you that extra mile. There’s a great, free podcast in iTunes called PodRunner that consistently releases techno-inspired mixes with a specific BPM to keep you on your pace.
  5. Use the Nike+ Sports Kit. Apple and Nike teamed up to release a great iPod add-on that tracks your distance, pace, time and calories burned during your workout. A receiver plugs into the bottom of your iPod and a sensor fits in your shoe to track your steps. Sync your iPod with iTunes after your runs and your workout data is uploaded to Nike’s website full of beautiful graphs to keep track of your progress.

How to Improve a Flat Stomach for Men Through Yoga

Men commonly add bulk to their abdominal muscles with crunches, situps or heavy equipment at the gym. When you think of yoga for men, six-pack abs might not immediately come to mind, but yoga is a way to further enhance and flatten all of the abdominal muscles. Nearly every yoga pose requires you to engage the muscles of your core, protecting your back while lengthening and strengthening the stomach muscles.

Many yoga poses require abdominal strength.


  1. Engage your abdomen throughout the yoga routine to activate the innermost layer of ab muscles, the transverse abdominis. Inhale deeply. As you exhale, pull your belly button in toward your spine, feeling your abdominal muscles tighten. Engaging your core will protect your spine while strengthening your abdominal muscles. For men, an engaged core ensures that all of the abdominal muscles are contracting during the exercises, resulting in long, lean muscles rather than only bulking up the top layer of muscle, the rectus abdominis.
  2. Create a routine focused on the abdomen. A well-rounded yoga routine will both stretch and strengthen the ab muscles, allowing them to become long and lean. Men can use their arm and shoulder strength to their advantage as they perform postures that flatten the stomach. Poses that require a great deal of arm and abdominal strength include plank, upward plank and side plank poses, sphinx and cobra and upward dog. Boat pose builds abdominal strength by lifting and holding your legs off the mat. Mix the strengthening poses with those that stretch the abs, like camel, warrior I, upward bow or seated twist pose to form a routine that focuses on the abdomen.
  3. Include breathing practice in your routine. Known as pranayama, a Sanskrit word loosely meaning, “expansion of the range of vital energy,” regular breathing practice circulates fresh blood and oxygen to your body’s organs, releases and reduces stress and strengthens your abdominal muscles. Begin by sitting in a comfortable position. Inhale through your nose, pulling the breath into your abdomen, chest and rib cage until you are full like a balloon. Slowly exhale through your nose, controlling the breath and releasing it first from the ribs and chest and finally the abdomen. Pull your belly button in toward your spine to release all of the air. Pause for a moment and repeat several times.