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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.

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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?

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.

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.

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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 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.

How to play free poker

When playing Texas HoldEm poker, every player is dealt two cards face down – these are called your ‘hole cards’. Then there is a round of betting where you can Check, Bet or Fold. This stage of the game is known as pre-flop and what you should do is dependent on those hole cards, or starting hand.

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There are two main types of online poker game: ring games and tournaments. Ring games are the ‘classic’ type of game than can be joined, and left, at any time. Players can choose how much of their real or virtual funds – known as their bankroll – to bring to the table, and are free to top-up or buy-in again if they lose their chips (and have more in reserve). Tournaments start at a specific time, or when a certain amount of players have registered, and usually require a one-off buy-in to play. Players who lose all their chips in a tournament are knocked out, until there is just one winner remaining. The combined prize pool of all the players’ buy-ins is shared between the players who last the longest, with the winner receiving the greatest share.

Betting Limits

There are different ways of fixing a betting limit. Some limit is necessary; otherwise a player with a lot more money would have, or would be perceived to have, an unfair advantage. Once fixed, the limit should be unalterable throughout the game unless the players unanimously agree to change the stakes. Some popular limit systems follow:

Fixed limit

No one may bet or raise by more than a stipulated number of chips, for example, two, or five, or 10. Usually this limit varies with the stage of the game: In Draw Poker, if the limit is five before the draw, it might be ten after the draw. In Stud Poker, if the limit is five in the first four betting intervals, it is 10 in the final betting interval (and often ten whenever a player has a pair or better showing).

Pot limit

Any bet or raise is limited to the number of chips in the pot at that time. This means that a player who raises may count as part of the pot the number of chips required for him to call. If there are six chips in the pot, and a bet of four is made, the total is 10 chips; it requires four chips for the next player to call, making 14; and the player may then raise by 14 chips. But even when the pot limit is played, there should be some maximum limit, such as 50 chips.

How is Online Poker Different?

  • Proximity to your opponents:With online poker, you can play against people anywhere in Nevada and New Jersey!
  • Multi-tabling:It’s as close to cloning yourself as you can get. With online poker, you can play poker multiple tables at the same time.
  • Speed of play:Online poker operates at approximately 4 to 5 times the pace of offline poker. You may also be multi-tabling, which means you could see as many as 20 times more hands than you would see in a live casino!
  • Actions speak, not words:In a live casino, players can initiate or call a bet verbally, and it’s binding. Online decisions are put into action with the buttons on your screen. There are no take-backs once you press the button, so make sure to keep any itchy trigger fingers in your pockets!

Canterbury Appear Unbeatable in Women’s Super 6s Championship

The Canterbury women’s team is showing the other teams how it’s done in this year’s Super 6s Championship Premier Division. Canterbury is continuing on a successful tournament campaign after winning both their games on Sunday.

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This team is proving once again why hockey is such an enjoyable sport, and the number of women wanting to get involved will surely grow after such an inspirational performance.

On a Winning Streak

In their first game of the day, Canterbury faced Surbiton, who were still chasing an elusive championship point. In a tense game that saw no room for error, Canterbury emerged as the winners, beating Surbiton 2-1. Sarah Kerly scored both goals for Canterbury, with Sarah Haycroft scoring one for Surbiton.

Canterbury’s second game on Sunday was against the University of Birmingham, and Kerly once again proved her mettle by scoring a brace in a game that ended 5-1. Anna Kolarova scored a further two goals and the fifth was put in the net by Grace Balsdon, taking the team through to the semi-finals in style.

Canterbury’s prowess on the field is clear. The team is showing off a very cohesive stance that’s indicative of plenty of time spent running field hockey drills such as those explained at http://www.sportplan.net/.

Heading to the Finals

If Canterbury makes it through the semis, they’ll go on to the finals, which are played on the 31st of January. The Women’s Super 6s Championship Division finals are a highlight on the annual hockey calendar and attract a huge amount of attention. This year both the men’s and women’s division games are played on the same day, and there are sure to be plenty of Canterbury fans hoping for a win.

Also going though to the semi-finals are the University of Birmingham, who also beat Surbiton 7-2. This means that Canterbury may take on the team again should both make it through to the penultimate match of the tournament.

As Canterbury beat Birmingham by such a large margin, playing them in the finals could give their confidence a boost and offer a bit of an advantage overall. Should these two teams come face to face, you can guarantee that Birmingham will try their utmost to take the title from Canterbury, making the match a very exciting one.

Terry has been working on his fitness at Chelsea’s training ground.

JohnTerryEven though John Terry is out injured it has not stopped him getting around. He was spotted at the game on Sunday when Chelsea played away from home to Tottenham Hotspur. The defender was not alone to watch his team draw 1 – 1 as he was joined  former team-mate, Frank Lampard. The Blues top goal-scorer of all time was back in England due to the season ending in Major League Soccer. It was Lampard’s first season playing in the USA for New York City.

The result leaves Chelsea in the bottom half of the table in 14th place. They are now 14 points off the top placed team, Manchester City after 14 matches. Many people thought that a draw would be the most profitable betting system after the long haul trip and short rest the Spurs team had.

On Monday morning, Terry was at Chelsea’s under 21 game. He watched them take on Sunderland at their training ground. The player posted on his Instagram account: “Just watching the U21 game at the training ground. Chelsea Vs Sunderland @chelseafc.”

The Blues captain will have been pleased to see his team pick up a point against an inform Spurs team. He was close to recovering from an injury to his ankle, but Mourinho chose not to risk him.

The Ex international defender has put the work in at the training group to improve his fitness. If everything goes to plan, he will be fit in time to play Bournemouth at home in the Premier League on Saturday. With Terry in the team, it will be certain to be a most profitable betting system to put money on them winning.

It has been a tough year for Terry as the Chelsea defence has been leaking goals this season. Some fans are questioning how much longer the 34-year-old can play for. So far this season he has made ten appearances in the League and like the rest of the players has not lived up to last season’s standards. The last few games have shown signs that they are getting closer to the high standard set last year.

If Chelsea is to qualify for the Champions League this season, they will need to go virtually unbeaten from now until the end. It is a very unlikely betting strategy that it will happen, even with the special one at the helm.

You feel that this summer is going to be a very big one for the Blues. Many under performing stars could be soon looking at the exit door. One high on that list is Diego Costa. He was dropped for Sundays game and ended up throwing a tantrum. It is believed that Chelsea is going to buy a new striker in January to boost their chances in the league. Betting strategies players will be putting money on a big name signing to come this transfer window.

This article was written by author and sports analyst John Hawthorne. To see more from John and for more information about the contributions he has made to a sports betting system visit simplythebetsus.com.

Alexi Sanchez and Santi Cazorla missed Arsenal’s match with Olympiakos.

The worst possible news for a Gunners fan is hearing that a star player is being out with injury. The forward has been on fire this season and is the reason Arsenal are fighting for the Premier League title. He is expected to miss the must-win Champions League match against Olympiakos. Free bets odds have lengthened on them qualifying due to this news.

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The player has injured his hamstring during the 1 – 1 draw with Norwich City. He is going to be carefully monitored by the medical team all with a full prognosis due out towards the end of the week. It will be a massive blow for the Gunners if the player is ruled out for up to four weeks. It is the busy Xmas period coming up, and he will miss a lot of crucial games. It will severely dampen their chances of winning the Premier League title this season.

Arsenal seems to be cursed by injuries this season. Another serious doubt for the vital Champions League match is Santi Cazorla. His knee took a knock in the game against Norwich during the second half. After the game Arsene Wenger said the player looked like he was playing on one leg. He is also monitored by the medical team before giving an exact date as to his return.

If the Gunners are to progress, they will need to win by two clear goals. They play at home first against Sunderland in the Premier League, and they can not afford any more injuries. It is going to be a tough Xmas for Arsenal, and they will need to stay in contention with the leading come January if they are going to have a chance of winning the title. If they are they are worth putting on a free bet for them to come out victorious at the end of the season.

 

Alexi Sanchez and Santi Cazorla have been the standout players for Arsenal this season. Sanchez has banged in the goals which Cazorla has been the heartbeat of the team. These are two players that can not be replaced and the injury crisis could force Wenger into the transfer market this January. The manager will be hoping for better luck on players getting injured next year. The medical team is certainly going to have their hands full over the next few weeks, and a lot will depend on how fast they can get the players back in action.

There is some good news though for Gunners fans. Laurent Koscielny is expected to return shortly to training and will be in contention to play this Saturday. Arsenal is going to need him to stay fit and not have a reoccurrence of his hip injury if they are to cope with missing star players. They will need to be very solid at the back due to having less of a goal threat with Sanchez and Cazorla out.

This article was brought to you by sports fan and journalist John Hawthorne. John is also a key contributor for several online sports news sources and his work can be found in the news section of http://www.freebets.com.au/.

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.

Instructions

  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.

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.

Instructions

  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.

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.

Instructions

  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.

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.

Understanding Your Blood Pressure

According to the U.S. Centers for Disease Control and Prevention (CDC), 67 million Americans have high blood pressure. That’s one in every three people. If you are one of these 67 million, do you understand what your high blood pressure score means? If not, know that you aren’t alone. Lab tests and numbers can be confusing and difficult to make sense of. If you’re struggling to understand what your blood pressure score means, there are several websites and online apps that can help.

Blood Pressure Numbers
Your blood pressure score has two numbers, a systolic (top number) and diastolic (bottom number). You may see your blood pressure score written as 120/80 mmHg or you may hear your doctor say it as, �one hundred twenty over eighty.�

Your systolic (top) blood pressure measures how much force is being put on your arteries when your heart pumps blood out to the rest of your body. Your diastolic (bottom) blood pressure measures the force felt in your arteries when the blood is returning back to your heart.

When you measure your blood pressure, it’s important to note that your score fluctuates over time. Typically, your blood pressure will lower when you are asleep and then rise again when you wake up. Exercising can raise your blood pressure, along with feeling stressed, nervous, anxious, or excited. It’s normal for your blood pressure score to increase from time to time. However, when your blood pressure level consistently measures above normal, you could be at risk for developing several health problems. �Prehypertension� is the phrase health care providers use to let their patients know that steps must be taken to avoid developing high blood pressure.

One of the best ways to tell if you are at risk for hypertension is to measure your blood pressure levels over time. There are some apps where you can enter and then track your blood pressure scores with an easy-to-read table and graph .If you have measured your blood pressure on your own and notice that it has been consistently higher than normal, it is recommended that you make an appointment with your doctor to have your blood pressure checked. In general, it is more important for your systolic (top) number to be in a healthy range.

Complications
The reason doctors prioritize high blood pressure treatment is because this condition puts you at greater risk for more severe heart or cardiovascular problems. These include heart attack, stroke, aneurysm, and heart failure.

High blood pressure can affect other parts of your body as well. The extra stress put on your arteries can cause damaged blood vessels in your eyes and kidneys, resulting in serious damage to both. Hypertension can also cause problems with memory. It can prevent you from processing new information and from learning properly.

Treatment
Treatment for high blood pressure typically comes in two forms: medication and lifestyle changes. If your doctor determines you have high blood pressure, he or she may place you on a medication to help lower your blood pressure. According to physicians at WebMD, medications are most commonly used on people younger than age 60 who have blood pressure scores above 140/90 and on people older than 60 whose blood pressure consistently measures more than 150/90.

There are several types of medications doctors use to treat hypertension. Drugs called diuretics are usually the first kind doctors will prescribe for people with high blood pressure. Those who suffer from certain medical conditions may benefit from a different kind of drug such as ACE inhibitors. These medications are especially effective in people who have diabetes. Pill reminder apps, can be very helpful when it comes to taking and refilling a regular blood pressure medication. Don’t be alarmed if your doctor suggests experimenting with a variety of drugs to find out which one works best for you. Your doctor will probably schedule follow-up visits to make sure the medications are working properly and not affecting any other part of your body.

While drugs have been proven to help reduce hypertension, one of the most important steps you can take to lower your blood pressure is to begin several lifestyle changes with a focus on heart-healthy habits. If you are overweight or obese, your doctor may recommend losing weight through a specific diet and exercise routine.

It is often encouraged that people with high blood pressure adopt the DASH diet, which stands for Dietary Approaches to Stop Hypertension. Recommended by physicians, this diet promotes eating more fruits, vegetables, and low-fat diary foods, while cutting back on items that are high in saturated fat, trans fat, and cholesterol. For protein, doctors recommend eating foods rich in heart-healthy fats, or Omega-3 fatty acids. This means replacing red meat with options such as fresh fish and nuts.

Your doctor may also recommend that you adopt the DASH Sodium diet as well. Eating too much salt has been shown to increase your risk for developing hypertension. The DASH Sodium diet calls for reducing your sodium intake to 1,500 mg per day, or about 2/3 teaspoon of salt.

In addition to eating healthier, your doctor may prescribe an exercise regimen to help you lose weight and lower your blood pressure. Aerobic exercise is any kind of movement that gets your heart pumping and blood flowing through your body. Most doctors recommend adults over 18 get at least 2-1/2 to 3 hours of cardiovascular exercise each week. This averages out to 30 minutes of activity 5 days a week. These exercises can include walking briskly, swimming, bicycling, dancing, or even daily activities such as cleaning and taking the stairs.

Prevention
High blood pressure is a disease that results mainly from environmental factors, and your risk of developing it increases with age. It has also been proven that hypertension runs in families. If your blood pressure score is steadily creeping upward, or if your family members have had experience with hypertension, there are several steps you can take to help prevent high blood pressure in your future. By maintaining a healthy weight, avoiding smoking, exercising regularly, watching your salt intake, and reducing your stress levels, you can significantly cut your chances of developing high blood pressure. In addition, recent studies have shown that eating select nutrients, including potassium, calcium, magnesium, omega-3 fatty acids, and garlic, can all help reduce your chances of developing high blood pressure.

Whether you have been diagnosed with hypertension or are looking to stay within the healthy blood pressure range, just a few small steps can make a dramatic difference in your overall heart health.

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 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.

Instructions

  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 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.

Instructions

  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 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.

Instructions

  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 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 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.

Instructions

  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.

Inground Pool Leak Detection

Nothing is more maddening to an in-ground swimming pool owner than to watch her pool’s water level drop daily through some unseen leak. In-ground swimming pool basins develop leaks through various means, including tears in pool liners. Swimming pools, though, can also develop leaks elsewhere, including their hydrostatic valves and filter systems. Other likely sources of in-ground pool leaks include around fittings and skimmers. Finding a leak in an in-ground swimming pool takes a bit of detective work but it can be done.

In-ground swimming pools can develop leaks in several places and it can take a bit of effort to find them.

Leak Detection

  • The first place to check when it comes to a leak in a swimming pool is within its basin. Also, pool fittings and skimmer faceplates can develop leaks. A leak in a pool’s basin is detected through use of simple dye test to track colored water making its way to the leak. If you suspect you have a leak coming from your pool’s filter fittings or the skimmer perform a visual inspection for moisture or drips around such equipment.

Dye Test

  • Find underwater leaks in any type of in-ground swimming pool basin by using special dyes and syringes sold in pool supply stores. You can also make up a swimming pool leak detection kit by using dark food coloring and a turkey baster. Get as close to the site of a suspected pool basin leak as possible and then squirt dye, watching to see where it goes. If a pool basin has a leak, dye introduced near it will quickly exit through that leak.

Hydrostatic Valve

  • An in-ground concrete or fiberglass swimming pool is typically fitted with a hydrostatic valve. Check under the pool’s main drain cover for the hydrostatic valve and apply dye near the main drain to see where it goes. A hydrostatic valve helps equalize pressure between the water in a pool basin and the groundwater beneath it. Old, worn out hydrostatic valves are often the culprits when it comes to an in-ground swimming pool leak. Have your pool’s hydrostatic valve replaced about every five years.

Considerations

  • In-ground swimming pools have underground plumbing systems that are inaccessible to visual inspection or use of dyes to detect leaks. Consult a swimming pool leak professional if you suspect leaks in its underground plumbing. Also, if air bubbles are coming from your pool’s water return ports there’s a leak in your pool’s return lines at some location along those lines. Lastly, other areas in a swimming pool that tend to leak are sharp corners or along any seams.

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.

How Does a Fish Swim?

Overview
How Does a Fish Swim?
Anatomy of a FishWhile watching your pet fish swimming around in their watery home, you may find yourself wondering how they seem to swim so easily. Their skeletons and muscles work together to allow them to swim, along with their fins and something called a swim bladder.

Swimming Goldfish
Using the Skeleton and MusclesThe primary function of the skeleton is to aide movement of other parts. The skull is the only truly fixed part of a fish. It does not move in and of itself but acts as a point of stability for other bones. These other bones act as levers that cause movement of the fish’s body. While the bones provide the movement, the muscles supply the power. A typical fish has hundreds of muscles running in all directions around its body. This is why a fish can turn and twist and change directions quickly.

Fish Skeleton
Using the FinsAs water passes over its body, a fish uses its fins to thrust in the direction it wishes to go. The caudal fins supply most of the thrust. The pelvic, dorsal and pectorals assist in side to side movement and lift the body.

Fish Fin
The Swim BladderA swim bladder in the belly of the fish fills with gas and expands or deflates according to the depth of the surrounding water. This enables the fish to swim without floating upward or sinking unexpectedly. The fish bladder is sort of like the fishing bobber on a fish line.The bobber keeps the fishhook at the desired level without sinking or coming to the surface. The swim bladder does the same thing for the fish. Sometimes the swim bladder malfunctions. If this happens, a fish is not able to swim correctly and may start swimming upside down. If a pet fish does this, contact your veterinarian right away.

Fish with early sign of swim bladder illness
Fish ScalesThe last thing that helps a fish swim through the water is an oily discharge that covers the body and scales. Fish skin is made of tiny overlapping scales. The oil on the scales causes the water to glide easily over the fish.

Fish Scale
Types of SwimmersThere are two kinds of swimmers in the fish world. A cruiser swims constantly, looking for food. A burst fish tends to swim in small bursts and hide in between bursts. Both kinds of swimmers use the process described here to swim.

A burst swimmer

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.

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Instructions

  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 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.

Instructions

  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.

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

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.

Instructions

  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 Design a Yoga Room

While it is not essential to have a yoga room in order to practice yoga, you may find that creating a special space in your home provides inspiration, relaxation and tranquility for your yoga sessions. Create a yoga room that suits your needs and style.

How to Design a Yoga Room

Find a space in your home to convert to a yoga room, perhaps a spare bedroom or home office. If an entire room isn’t available, choose a corner in a low-traffic area in your house.

Paint the room a color that will inspire peace and tranquility. Consider light shades of blue, green, lavender or yellow. Install a dimmer switch to the lights. Alternately, use low-wattage or three-way bulbs in your lamps.

Leave enough wall space to practice poses that require wall support, such as restorative yoga poses. Otherwise, decorate the room with calming items like sculptures, artwork, shoji screens and candles. Print out inspirational quotes or order them in vinyl lettering to decorate your walls. Scent the room with incense, candles, essential oils or fresh flowers.

Fill the room with yoga essentials: a yoga mat, ball, blocks, strap, blankets and pillows. Build a library of yoga DVDs, CDs and books to inspire you.

Arrange your yoga mat to face a window. If the scenery outside your window is not calming, consider installing a frosted or stained glass film that lets in natural light.

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.

Instructions

  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 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 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.

Instructions

  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.

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.

Instructions

  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.

About T-Ball

In most parts of the country, T-ball is a sport children play before they progress to coach-pitch baseball. Players learn the basic concepts of the sport of baseball while they play T-ball and get their first baseball experience of being part of a team. T-ball allows children to hit the ball so they can succeed while learning how to play the game.

Significance

  • T-ball is a sport that introduces the sport of baseball to young children. It is usually played by children that are between 4 and 6 years of age. It starts to teach them the basic concepts of how to be part of a team and to play with other children in an athletic event. It also introduces the basics of baseball to children as the positions in T-ball are very similar to baseball except for the pitcher and catcher positions.

Features

  • T-ball is a sport that introduces players to hitting a baseball. Instead of having the ball thrown to the hitter by a coach or another child the ball is placed on a stationary tee. The tee can be adjusted in height to the level of each player’s swing on the T-ball team so they can hit the ball effectively. Players can not strike out in T-ball, as they are allowed to swing until the player makes contact with the ball and hits it into fair territory. In T-ball, there are quite often additional defensive players on the field than in baseball, enabling everyone on a team to play in the game.

Size

  • The dimensions of a T-ball field are significantly different than even coach-pitch baseball leagues. The distance between the bases is only 50 feet apart. The pitcher’s mound is only 38 feet from home plate. Both of these distances are about 10 percent shorter than in coach-pitch leagues. In T-ball there is also a line drawn from the first base to third base line that is approximately fifteen feet from the tee the ball is hit off of. The ball is not considered in play until it passes that line. This line does not exist in coach-pitch baseball.

Benefits

  • T-ball starts to introduce children to the physical fitness benefits that playing the sport of baseball offers. Players learn about running the bases and chasing the ball in the field. T-ball also introduces a child to the basic concepts of baseball in a simpler environment. This allows players to learn the basics of baseball before having to adjust to hitting a pitched ball either by a coach or by one of the players on another team.

Warning

  • Safety should be practiced in T-ball and emphasized heavily. Players must wear helmets even though a ball is not thrown for them to hit. Players must also learn that running into a player on another team in not permitted. If a player throws the bat while playing T-ball is should be explained to that player that throwing the bat is not permitted, and repeat offenses result in the batter being called out. This will help children learn the importance of safety while playing T-ball.

How to Fix Leaks in Sports Balls

While inflatable sports balls are crafted to withstand rough treatment and conditions, damage occasionally occurs that may lead to a leak in the ball or the valve that affects the integrity and usability of the orb. When a leak occurs in your soccer ball, football, basketball or volleyball, there are simple steps to mend it before giving up on the ball completely. Acting quickly to repair a ball leak will lengthen its life and get you right back to the field or court.

Fixing a ball leak is easy and effective.

Locate the Leak

  • Inflate the ball using a ball inflator or pump. Submerge the ball in a bucket filled with water. Look for any bubble streams coming out of the ball to identify leaks and leak locations. Note that bubbles coming from the seams may be coming from the space between the ball’s panel and bladder, and not necessarily a leak. Those bubbles will stop once the trapped air is released. Continuous bubbles signify a leak. Mark the ball where leaks are present.

Valve Leak Repair

  • If bubbles emanate from the center of the valve, the ball has a defective valve. First, attempt to clean the valve with a wet inflating needle inserted a few times to wash away dirt and debris. If the leak persists, replace the valve with a new, compatible valve. Remove the valve according to the ball model’s instructions. Soak a compatible new valve in soapy water. Insert the new valve into the opening of the ball and screw it tightly into place. Inflate the ball and leave it for 24 hours to ensure leaking does not continue and the valve is secure.

Surface Leak Repair

  • If the leak was emanating from the surface of the ball, there is likely a small puncture in the bladder and/or surface causing the leak. To mend this leak, inflate the ball until it is about 75 percent full. Use a ball repair sealant that can be found at your local sporting goods store. Wet the sealant can’s insertion needle with water, then push it all the way into the valve. Spray the repair sealant into the ball for five to six seconds. Inflate the ball fully. Bounce the ball 10 times to allow the sealant to be distributed evenly on the inside of the ball’s bladder, then let the ball sit for an hour with the leak location facing the ground to allow the sealant to settle. Retest for leaks by submerging in water to locate any additional leaks and test the sealant.

Alternative Repair Methods

  • Another option for repairing a surface leak without a sealant is through heat. Heat the blade of a knife or screwdriver by moving it back and forth over a flame. Rub the blade over the leaky area until the vinyl melts. Let the vinyl harden for at least five minutes. Reinflate the ball and test for leaks again. Bicycle tire tube patch kits can also be used to repair a leaking sports ball. These can be purchased at a local bicycle shop or sporting goods store. Follow the instructions provided in the tube patch kit.

How to Get a Fitness Instructor Certification

If you love working out and would like to motivate others to reach their fitness goals, becoming a group fitness instructor may be the perfect way to earn extra money. Fitness instructors work for private gyms and organizations like the YMCA.

As a fitness instructor you can motivate others to get in shape and stay healthy.

Instructions

  1. Participate in as many group fitness classes as possible to learn different teaching styles and techniques. Doing so will also help you figure out which fitness classes you are most interested in. Examples include aerobics, spinning, cardio kickboxing and body sculpting.
  2. Pursue your CPR certification. Check with your local YMCA, Red Cross or American Heart Association to see if they offer classes.
  3. Pursue fitness instructor training through a nationally recognized fitness association. The two most popular associations are the Aerobics and Fitness Association of America (AFAA) and the American Council on Exercise (ACE). If you want to teach at a particular gym, talk to the group fitness manager to see which certification she prefers.
  4. Co-teach some fitness classes with a more experienced group fitness instructor, after receiving your certification, to gain experience and confidence.
  5. Once you become more experienced as a certified fitness instructor, you might want to pursue advanced training in the class formats you enjoy most. You may also need to take continuing education courses to keep your fitness certification current.

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.

Strategy

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.

Scoring

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.

Technique

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 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 Start Jogging

It takes a good amount of stamina and energy to be a jogger. In the beginning, it is best to start slowly. This will allow you to prepare yourself both mentally and physically to go the distance. By taking the time to really learn proper jogging strategies and techniques, you will reduce your chances of straining muscles.

Jogging is a great form of exercise when done properly.

Instructions

  1. Develop a good warm up routine. It will help your blood circulate and get more oxygen flowing to your muscles. This will help keep you flexible and prepare your body for the demands of jogging. It will speed up your heart rate, which will minimize the amount of stress on your heart from the jog. Begin by walking slowly for five minutes. Gradually intensify until you are walking at a brisk pace. Stretch for about five minutes before beginning your jog.
  2. Gradually shift from walking to jogging. Do this by alternating between jogging and brisk walking. Continue alternating between the two for 20 minutes. Remember to walk immediately after you finish jogging. This will keep the muscles you used during the jog from feeling worn down and it will improve your endurance, allowing you to jog further.
    Over time, you can gradually increase your running time and decrease your walking.
  3. Check your jogging form. Jogging in the proper form can reduce the amount of stress on your body. Keep your eyes focused straight ahead. Don’t look down at your feet. As you jog, the ball of your foot should land on the ground first, and then your foot should roll forward until your toes touch the ground. This will help prevent strains or injuries to your foot. Keep your fists gently closed near your waist. Tightening your hands can cause strain to your neck and shoulders. Keep your arms bent at a 90-degree angle and let them move from back to front.
  4. Pay attention to your breathing. This will help you determine if you are jogging at a speed that your body can handle. You should be able to participate in a conversation when you jog. If your breathing is labored, you are moving too fast.
  5. Give yourself a cooling off period. Get into the habit of doing a cool down routine at the end of each jogging session to help your body gradually slow down from your jog. Start with a brisk pace and then walk slowly for about five minutes, followed by five minutes of stretches.

Physical Fitness Plans for Children

Just like adults, kids need physical activity to stay healthy. At a time when childhood obesity is on the rise — affecting more than 12 million kids in the U.S. alone, according to the Centers for Disease Control and Prevention — staying active is more important than ever to combat this growing problem. Developing a fitness plan for children is a bit different than creating one for adults, however. To keep kids engaged and wanting to come back for more, they need a routine that is diverse, fun and age-appropriate, giving them just the right amount of challenge.

Encourage your kids by being active with them.

Aerobic Activity

  • According to MayoClinic.com, kids 6 and older need about an hour of physical activity each day, with most of this in the form of aerobic, or cardio, activity. This type of exercise can benefit children’s heart health, help them maintain a healthy weight and lessen their risk for diabetes and other illnesses. While organized aerobic activities, like a class or DVD, offer sufficient exercise, these may not hold their interest as much as other types of cardio. Activities like brisk walking, hiking, bicycling, swimming, roller skating or playing sports like soccer or basketball are all considered aerobic in nature, and most children enjoy doing these things. Finding exercises that your child enjoys is key, and you can develop their fitness plan around these.

Strength Training

  • Strength training isn’t all about hitting the weight room and hoisting barbells over your head. With kids, you need to take a different approach when it comes to exercises that build and strengthen their muscles. Exercises that use their own body weight are usually sufficient, and these can be done in the form of pushups, pullups, squats or lunges. Tug-of-war or rowing also builds muscles, and cardio activities like skating or bicycling double as strength training exercises. If you do want to incorporate weights or other equipment into the routine, be sure to use light weights, gradually increasing the weight or resistance as your child becomes stronger. As part of a larger fitness plan, these types of activities should be done two to three times per week.

Flexibility

  • Most children are naturally pretty flexible, but doing activities and exercises to maintain this is an important part of a fitness routine. Being flexible improves range of movement and posture, promotes physical and mental relaxation and can lessen children’s chances of injury in other activities. Kid-friendly flexibility exercises include basic stretches, like touching toes or reaching to the ceiling, but activities like gymnastics, tumbling, dance, martial arts and yoga also count toward flexibility exercises. These types of activities should be done every day, even if it’s just a series of simple stretches at the end of other exercises.

Bone Strengthening

  • The CDC recommends bone-strengthening activities three days a week for children. This type of exercise is typically done through ground impact, which puts force on the bones and stimulates growth and strength. Some activities that will do this are jumping rope, running, tennis or hopscotch; essentially, any movement that results in impact will serve as a bone-strengthening exercise. So challenge your kids to a game of jump rope or hop scotch to strengthen bones and have fun.

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 Start a Running Routine

Starting a running routine requires planning and discipline. From the beginning, establish a goal. Choose something realistic that will keep you motivated, such as running a specified distance in a certain amount or time or losing a targeted amount of weight. To ensure longevity, begin your running routine slowly and build on your progress as you go forward. Do not skip ahead in your program, even if you feel you can. Doing so may place excess strain on your body, leading you to burn out well before reaching your stated goal.
Establishing a running routine can help motivate you to get in shape.

Instructions

  1. Purchase proper running shoes. In order to get the right shoe, you must figure out your foot’s pronation. Pronation is the way the foot rolls from heel to toe on each stride. To determine your level of pronation, grab one of your old sneakers and look at the sole. Your foot overpronates if most of the shoe wear is on the medial (inside) side. Runners who overpronate should buy motion-control running shoes. Your foot underpronates if most of the shoe wear is on the lateral (outside) side. Runners who underpronate should buy cushioned running shoes. You have a neutral stride if the wear on the underside of your sneaker is uniform across the forefoot. Runners with neutral strides should buy stability running shoes.
  2. Complete a five minute warmup walk before beginning each and every exercise.
  3. Alternate 60 seconds of jogging with 90 seconds of walking during Week One. Do this for 20 minutes uninterrupted. According to Runners World, alternating between jogging and walking is a good way to increase heart rate levels while reintroducing your body to the rigors of exercise.
  4. Complete two rounds of the following exercise each day during Week Two: jog 200 yards (or jog for 90 seconds), walk 200 yards (or walk for 90 seconds), jog 400 yards (or jog for three minutes), walk 400 yards (or walk for three minutes). According to Cool Running’s Couch-to-5k Running Plan, it is more important to increase stamina and endurance during the early weeks of your running routine than it is to worry about speed.
  5. Complete one round of the following exercise each day during week three: jog 1/4 mile (or jog for three minutes), walk 1/8 mile (or walk for 90 seconds), jog 1/2 mile (or jog for five minutes), walk 1/4 of a mile (or walk for 150 seconds), jog 1/4 mile (or jog for three minutes), walk for 1/8 mile (or walk for 90 seconds), jog for 1/2 mile (or jog for five minutes).
  6. Complete one round of the following exercise each day during Week Four: jog 1/2 mile (or jog for five minutes), walk 1/4 mile (or walk for three minutes), jog 3/4 mile (or jog for eight minutes), walk 1/4 mile (or walk for three minutes), jog 1/2 mile (or jog for five minutes).
  7. Jog 2.5 miles (or jog for 25 minutes) at a comfortable pace during week five.
  8. After completing week five exercises, continue to add distance or time to your runs if you feel like you can. Increase distance by a maximum of 10 percent each week going forward if you haven’t already reached your initial goal.

How to Deflate a Sports Ball

Improperly inflated sports balls can prevent the ball from acting normally during a game. Over-inflation causes basketballs to bounce too much, making dribbling and shooting more difficult. Over-inflated footballs become lopsided which, in turn, changes the ball’s normal trajectory when thrown. The potential of the ball bursting during play also increases. Fortunately, you can remedy over-inflation of any sports ball with a hand-held air pump needle. Remove as much or as little air as necessary for your purposes.

Over-inflated sports balls become lopsided and can potentially burst.

Instructions

  1. Remove the needle from a hand-held air pump. Unscrew the needle by twisting to the left. Grab the needle by the base during the removal process. The needle is fragile and likely to break under moderate pressure.
  2. Apply grease or an oil-based lubricant to the needle. This allows the needle to slide into the sports ball with minimal effort. This also reduces the chance of the needle breaking inside the sports ball.
  3. Slowly insert the needle into the sports ball. Stop when you hear a hissing sound, which indicates the release of air. Squeeze the ball to aid the deflation process.
  4. Remove the needle when when the proper air pressure is reached. It may take a few minutes for the sports ball, depending on size and inflation, to completely deflate.

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.

Fitness Motivation for Firemen  

Sports marketing can be accomplished through many different techniques and tactics. A few of my favorite marketing techniques are apparel and video commercials. Nothing gets me more fired up than a television commercial that has awesome music playing in the background and an athlete running, lifting, pouring sweat, and working hard to achieve his goal. There is something about that intense workout visual that makes me want to head to the gym.
As a future firefighter, I know that my success in the field depends upon an elite level of physical fitness. Yet, many firemen, especially volunteer firemen, are often out of shape and overweight. By utilizing a sports marketing tactic, I believe I could influence those firemen who lack the motivation to workout. For example, imagine a video of a firefighter lifting weights in the gym and running outside with the sunrise in the distance, then quickly cut to a video of the same firefighter in full uniform as he runs into a building engulfed in flames, lifts up a rafter that fell on a young child, and carry’s the child to safety on his shoulders. This image of a strong, fit firefighter could stimulate the feeling of wanting to become more fit.
Consider taking a page from the sports marketing playbook if your program needs to improve its image or performance. Creating videos to market strength, fitness, and ‘saving the day” are cheap, effective methods for improving firefighting performance!

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.

Instructions

  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.

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.

Nutritionist

  • 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 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.

5 Tips to Keep Those New Year’s Resolutions  

New Year resolutions are quickly forgotten when the calendar turns to February.  Promises to go to the gym, lose weight and get fit fade as the holiday excitement comes to an end. Why do people give up on their fitness resolutions?   Perhaps it is because the exercise routine has become boring or the results are not seen as quickly as one had hoped.  Whatever the reasons for giving up on those New Year promises, here are 5 Tips for making fitness fun and interesting so that those New Year wishes can come true.
1. Keep it Fresh! Try new exercises, hire a Personal Trainer, or take your training outside for a change of scenery. Changing things up or consulting a Personal Trainer can keep the results coming.
2. Partner Up! Get a friend to join you in your fitness quest. Having a close friend or relative as a workout partner can help keep you on track and hold you accountable.
3. Make it Fun! Don’t be too serious. Take it easy and just try to enjoy your exercising instead of thinking of it as a chore.
4. Set small realistic goals. Setting goals allows you to see your progress. Make your goals small and keep moving forward to the next goal until finally you accomplish your BIG goal.
5. Reward Yourself! If you accomplish smaller goals, it is ok to reward yourself with something you have been wanting.
These 5 tips can help you keep those New Year fitness resolutions. Keep moving forward and you will achieve your goals.

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.

Sources:

Firefighter Fatalities Statistics and Reports’, 2013) <http://apps.usfa.fema.gov/firefighter-fatalities/fatalityData/statistics

  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 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

Instructions

  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 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

Instructions

  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 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

Instructions

  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.