Stretching: Top 10 Reasons to Stretch . . .
10. Enhances all-over physical fitness
9. Enhances recovery after a workout by removing lactic acid from muscle tissues.
8. Reduces risk of injury to joints, muscles and tendons.
7. Promotes muscular and postural balance.
6. Increases range of motion in all joints.
5. Enhances one's ability to learn and preform skilled movements.
4. Increases mental and physical relaxation.
3. Stimulates the production of synovial fluid for the lubrication of joints.
2. Develops better body awareness for better performance.
1. A flexible body is more mobile, balanced and stable!!!
Top 10 Most Effective Ab Exercises
The Bicycle exercise is the best move to target the rectus abdominis ('six pack') and the obliques (the waist), according to a study done by ACE Fitness. To do this exercise correctly:
1. Lie face up on the floor and lace your fingers behind your head.
2. Bring the knees in towards the chest and lift the shoulder blades off the ground without pulling on the neck.
3. Straighten the leg out to about a 45-degree angle while simultaneously turning the upper body to the right, bringing the left elbow towards the right knee.
4. Switch sides, bringing the right elbow towards the left knee.
5. Continue alternating sides in a 'pedaling' motion for 12-16 reps.
Here are the following 9 Most Effective Ab Exercises:
2. Captains Chair
3. Exercise Ball Crunch
4. Vertical Leg Crunch
5. Torso Track
6. Long Arm Crunch
7. Reverse Crunch
8. Full Vertical Crunch
9. Ab Rocker
10. Plank on Elbows or Toes
http://exercise.about.com/od/abs/ss/abexercises.htm
10 NUTRITIONAL MISTAKES SMART PEOPLE MAKE
1. Skipping breakfast. Experts agree–skipping breakfast just means you’ll be hungrier later, which can make it more difficult to control both your diet and your weight.
2. Not eating before a workout. Providing the body with food for energy allows for a better, more productive exercise session. Try eating a pre-workout meal consisting of carbs, a little fat and some protein. 3. Waiting too long after exercise to eat. One of the best things you can do to prepare for your next workout is eat a small meal that includes both carbohydrates and protein within two hours of your last session.
4. Replacing meals with energy bars or replacement drinks. Many energy bars offer little more nutrition than your average candy bar and replacement drinks may lack adequate fiber. There’s really no substitute for healthy whole foods.
5. Eating too much protein and not enough carbs. The current popularity of low-carb diets has many people trying to fuel their workouts with poultry instead of pasta. But carbohydrates are essential to effective workouts.
6. Trusting the accuracy of dietary supplement labels and claims. Because the supplement industry remains largely unregulated, manufacturers can make unproven and untested claims about their products. Do your homework before putting anything into your body.
7. Not consuming the right amount of calories for the amount of activity you do (i.e., too many or too few). Your caloric intake should be sufficient to support your active lifestyle, but not so abundant that weight control becomes a challenge.
8. Believing that exercise means you can eat whatever you want. Whether you exercise a little or a lot, you still need to follow a healthy, balanced diet and watch you portion sizes.
9. Not drinking the right amount of fluids. Dehydration can be a serious problem, especially if you exercise in hot, humid environments. Drinking fluids before, during and after exercise will help you maintain adequate hydration levels. 10. Jumping on the latest diet craze in search of that elusive “edge.” It’s tempting to believe there is some magic formula out there that will dramatically improve our performance or lose weight, but the best approach is to stick to the basics and follow a healthy, balanced diet.
This or That - Which is a Better Choice?
Krispie Kreme:
A) Whole Wheat Glazed Doughnut
B) Glazed Blueberry Cake Doughtnut
Chick-fil-A
A) Chicken Caesar Cool Wrap
B) Chick-fil-A Chargrilled Chicken Sandwich
Applebee's
A) Fiesta Lime Chicken
B) Grilled Cajun Lime Tilapia
Answers:
Krispy Kreme: A - 180 calories, 11 g fat, (3 g saturated), 10 g sugars, compared to B - 330 calories, 17 g fat (4 g saturated), 28 g sugars
Chick-fil-A: B - 270 calories, 3.5 g fat (1 g saturated), 940 mg sodium compared to A - 480 calories, 16 g fat (6 g saturated), 1,640 mg sodium
Applebees: B - 310 calories, 6 g fat (0 g saturated), 1,250 mg sodium compared to A - 1,285 calories, 47 g fat (14 g saturated), 1,443 mg sodium