The Top 10 Workout Mistakes To Avoid Part 3

Bonehead workout mistake #5: Focusing on strengths, favorite exercises and favorite body parts, neglecting weaknesses

Most people have a favorite body part or exercise. But playing favorites in your training can lead to big problems. An unbalanced, asymmetrical physique is one of them, but having a great upper body with toothpick legs is the least of your worries. Strengthening and stretching some muscle groups but not others is a great way to cause poor posture, muscular imbalance, dysfunction, strains, pulls, tears or ruptures.

Kick butt workout tip #5: Train for functional balance and aesthetic balance

Non-boneheads train every muscle group for symmetrical, visually pleasing development. However, “balance” is more than cosmetic. Everyone – athletes, bodybuilders, and recreational exercisers – must also train for functional balance to prevent injury and maintain optimal function and range of movement in every joint and muscle group. Every plane of movement and angle of movement must be trained. Flexors must be balanced with extensors. Front to back movements must be balanced with rotational and side to side movements. Prime movers, antagonists and stabilizers must all be strengthened. Always stretch, strengthen and build to the point of total body balance.

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Bonehead workout mistake #6: Using mostly machines and single joint/isolation exercises

So you joined the gym and you hit “the circuit”… you know, that section in the gym with all those fancy, chrome-plated, “technologically advanced” weight stack-pulley, hydraulic or computerized machines all lined up in neat rows… far, far away from the barbells and squat racks (which you never touch), and which is designed to give you an “easy, safe, injury-free, effective full-body workout.” The machines may be easy, but most machines aren’t as safe or effective as they’re cracked up to be.

Kick butt workout tip #6: Use mostly free weights and compound, multi joint exercises

For lower body, squat and lunge variations are tops. For upper body, barbell and dumbbell presses, chin ups and rows are king. These and similar “BIG” exercises stimulate more muscle fiber, stir up more fat burning and muscle building hormones, and have more carry-over to real world and sporting activities than machines. Although weight stack machines are safe with respect to the fact that you cant drop a barbell on your head, they’re ultimately NOT as safe as free weights because they don’t develop the stabilizing muscles and functional strength that protect you from injury. A few machines and isolation exercises mixed in your program is fine, but
focusing on compound and free weight exercises gives you far more bang for your buck than any machine ever created.

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Bonehead workout mistake #7: No mental preparation

This mistake goes hand in hand with mistake number one (winging it). You see, preparation is more than setting goals, writing out plans, and scheduling workouts. Preparation is also mental, yet most people haven’t the slightest idea just how powerful the mind is or how to harness its power.

Psychologists and “brain scientists” have proven beyond a shadow of a doubt that the subconscious mind cannot tell the difference between an experience that is real and one that is imagined. Failure to take advantage of this discovery is a mistake of enormous magnitude.

Kick butt workout tip #7: Use visualization and mental rehearsal daily

Arnold Schwarzenneger, Jack Nicklaus, Andre Agassi and countless other sports legends have written and spoken extensively about their regular use of mental imagery. Those who succeeded, but claimed not to use such techniques as “visualization” were surely using it unconsciously or in a non-formalized manner. I would suggest you consciously and deliberately use this technique in the following manner: Twice a day, once in the morning and once at night, get relaxed, close your eyes and form mental images of yourself having the body you’ve always wanted, completing perfect workouts with motivation and enthusiasm and reaching all your goals. These images will penetrate your subconscious mind and literally program your brain to activate your body for total success.


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The Top 10 Workout Mistakes To Avoid Part 2

Bonehead workout mistake #3: Starving yourself

A calorie deficit is the only way to lose body fat. However, the caloric deficit must be kept small. When calories are cut too much, or held too low for too long, your body thinks you are starving and sets into motion a series of metabolic and hormonal events, which ultimately result in muscle loss, slow metabolism and plateaus. Your body is like a power plant or furnace and when you don’t feed the fire, your metabolic flame dwindles to a flicker, producing less heat and less energy. That’s why not eating enough is one of the biggest mistakes of all. As Charlie Remington likes to say, “Food is not your problem, food is your solution”

Kick butt workout tip #3: Eat more, burn more

Did it ever occur to you that if you exercise more you can eat more? And that this is a more effective fat loss strategy than eating less and exercising less? To lose body fat, you must create a calorie deficit. A deficit can be created by exercising more, eating less, or ideally, with a combination of both. The best combination of all is a small decrease in calories accompanied by a large increase in activity. Think about it: Decreasing calories slows your metabolism. Increasing calories increases your metabolism. Exercise increases your metabolism. Therefore, eat more, exercise more = double increase in metabolism. Eat less, don’t exercise = double decrease in metabolism. Yes, starving is for boneheads.

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Bonehead workout mistake #4: Skipping scheduled workouts

A great body doesn’t happen overnight. Successful body transformation is the cumulative result of dozens or even hundreds of successful workouts. Each workout brings you one small step closer to your goal. Each workout missed takes you one small step backwards. Most people underestimate the cumulative effect of each small step. They figure that “It just doesn’t matter… it’s only one workout.” If you don’t think that one little workout matters, then think about the humble termite; they’re such itty bitty little creatures and they take such itty bitty little bites, yet when enough little bites are taken, an entire building can come crumbling down.

Kick butt workout tip #4: Be disciplined and consistent

Not only do you slip backwards physically when you skip even one scheduled workout, perhaps more devastating is the effect on your mind and character. Every time you successfully complete a scheduled workout, you build your discipline and self esteem. When your self esteem increases, it makes you feel good and that stimulates a positive self-reinforcing cycle of even more discipline, confidence and action. Everything you do helps or hurts. Every workout counts. Treat your word as law. When you say you’re going to work out... WORK OUT!




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The Top 10 Workout Mistakes To Avoid Part 1

The following is a series of workout mistakes that cause injuries, or makes it so difficult to continue that you quit. Exercise is not a quick fix to a problem. It needs to become a part of your daily routine. It is a mindset. Altering the way you think about your health and your body.

There is a saying in the business world 'failure to plan is a plan to fail.' The same applies to a fitness program. Without a plan you will never succeed.


The Top 10 Bonehead Workout Mistakes To Avoid


Copyright © 2005 Tom Venuto
“Common workout mistakes” has always been a very popular topic in fitness publications. But no matter how many times this subject is re-hashed, you almost always hear about the same half a dozen or so mistakes, including poor form, overtraining, going too heavy, not stretching, not warming up, yadda, yadda yadda. Ironically, you seldom hear about the biggest mistakes of all. I call these humongous bloopers “bonehead mistakes” because once you start to analyze and think about them, it's really just common sense and it all seems so obvious… except of course to the person doing it… who is often quite oblivious until someone else points it out to them... then the light goes on and it's like... "Doh!"

Before I begin the countdown, (in no particular order), there’s one more gripe I have about the treatment this subject has been given in the past: Most of the attention has been put on the mistakes, but very little on the solutions. It’s all too easy to point fingers and say, “Don’t do that” and “Shame on you, dummy” but only 1% of your time should be spent on problems. 99% should be spent on solutions. So in that spirit, after I bring each mistake to your attention, I’ll give you a solution-oriented training tip to help you avoid boneheadedness and join the elite group who “kick butt” in the gym at every workout…

Bonehead workout mistake #1: "Winging it"

“Winging it” means having no written goals or plans, no training journal and no way of “keeping score.” It’s when you just show up at the gym day after day and do whatever strikes your fancy, whatever machine happens to be available, or whatever you’ve become habitually accustomed to doing. Winging it is when you don’t know where you are, where you’re going or how you’re going to get there - but you start your journey anyway – no compass, no roadmap. It’s been said that “Action without planning is the biggest cause of failure,” and I believe that statement is 100% accurate.

Kick butt workout tip #1: Develop a strategic plan

Successful people never “wing it,” they always have a plan. Strategic planning is a never ending process and includes: Assessment (where am I now?), goal setting (where do I want to go?), creating a plan or strategy (How will I get where I want to go?), executing the plan (what action steps must I take daily to reach my goal?), and measuring results (how will I know if I’m moving towards my goal and how will I know when I’ve reached it?). Boneheads “wing it.” Butt–kickers have a master plan and goals for every workout.

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Bonehead workout mistake #2: Repeating the same workouts… without progressive overload

In one respect, repeating the same workouts is important – it’s called “continuity.” Continuity means that to experience an adaptive response (more muscle, more strength, less fat and all that other good stuff), you must repeat a certain modality or exercise consistently over a long enough period of time to allow the adaptive response to occur and to reap the full benefits (rather than changing exercises at every workout). That type of repetition is good. The bonehead mistake is when you do the same exercises, same reps, same weight, same everything, week after week, without ever challenging yourself to do more than you’ve done before. If your muscles could talk they would say, “Yawn…. Did that, done that, been there… we’re just going to stay exactly the way we are… no need to get bigger or stronger today.”

Kick butt workout tip #2: Strive to beat your previous workouts

Muscle growth and strength increases occur when you place demands on your body above and beyond what it has experienced in the past. Your body responds to this progressive overload by getting stronger in order to handle this type of demand in the future. Your objective at almost every workout is to set goals to beat what you did during the previous one. If you can’t add more weight, it could be as simple as one more rep with the same weight or the same sets/reps/weight in less time. It could also mean one more minute of cardio, one level higher on a stairclimber, or half a percent steeper incline on the treadmill. Continuous and never-ending improvement is the name of the game.





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Lower Blood Pressure With TAI CHI

I do not push TAI CHI for everyone. Some people need the 'burn' of aerobics and weight training to keep them motivated. But, TAI CHI has benefits that are not found in other health maintenance campaigns. The exercise is safe for people at all levels of fitness, at all stages of life, and in all age groups.

It is fairly easy to learn, and you cannot hurt yourself if you do it wrong. Consult your doctor if you are worried, or if you already have health problems. There is very little to learn. I learned enough to stay fit in less than two hours.


High Blood Pressure and Tai Chi Therapy

Way back in 2003, the Journal of Alternative and Complimentary Medicine’s Oct. 9th issue reported a study finding that Tai Chi “could decrease blood pressure and results in favorable lipid profile changes and improve subjects' anxiety status. Therefore, Tai Chi could be used as an alternative modality in treating patients with mild hypertension, with a promising economic effect.” This study laid out a way to save our society, perhaps billions of dollars annually, and possibly save some patients with mild chronic hypertension the potential negative side effects of chronic lifelong medication. However, this largely hasn’t occurred.

I caught a glimpse why when I was staying in the beautiful mountain town of Otavala, Ecuador, with a woman known for her knowledge of traditional Indian medicines. A tour of young American medical students stopped here to listen and learn from the Indian woman’s tour of her herbal gardens. As I followed them, I asked a group of young bright medical students if they were aware that Tai Chi was found to reduce high blood pressure. One lovely young woman replied, “Oh, yes, I’ve heard that, but I would never prescribe it.”

I asked why, and she responded that she couldn’t because she didn’t know if it would work. Although Tai Chi studies do show that Tai Chi indeed helps lower high blood pressure, it is true that it does not reduce it in every person. However, it is also true that every drug prescription does not work on every person either. I suggested to the young medical student that she consider that many times I’ve been to the doctor, and he’s pulled out a prescription pad and explained, “Let’s give this a try, and see how it works for you, and if it doesn’t do the job, we’ll try something else.” Most of us are familiar with this, and by the confused look on the student’s face, I’m assuming her memory banks were bringing up similar images.

So, why are our medical universities giving students the impression that they should not be prescribing Tai Chi, since we know it can help lower high blood pressure for many, who if it is successful with them, can enjoy a lifetime free of chronic and costly medications? And not only do that, but offer a plethora of GOOD SIDE EFFECTS including a stronger immune system and healthier respiratory system. This is a deep and important question we need to be asking as patients and consumers, and health professionals must begin asking this question regularly in order to fulfill the duties of their Hippocratic oath. For, today we have even a much better understanding of Tai Chi’s potential than we did a few years ago, so ignorance or inconclusive data is not an acceptable explanation from our medical universities that train our future doctors, without teaching them about Tai Chi research, and what it portends for their future patients.

Today, we are clearer on exactly why Tai Chi is such a powerful therapy for high blood pressure sufferers. In a March 17, 2005, article by the Mayo Clinic staff posted at mayoclinic.com they lay out what a “stress response” is, and the effects it has on the body. This is at the core of high blood pressure problems and the physical changes chronic stress responses illicite that creates or aggravates hypertensive conditions.

In their article, they explain that a stress response, or “fight or flight” reaction involves our pituitary gland releasing adrenocorticotropic hormone (ACTH), which sets a domino effect signaling other glands to produce additional hormones, such as adrenal glands which flood the blood stream with stress hormones, such as “cortisol” and “adrenaline.”

When ordinary life’s daily frustrations trigger this effect over and over again, the results can be damaging to the mind and body. Many of us experience this domino effect of triggers and hormones daily, which is why about 1/3 of Americans, or over 90 million Americans, suffer from high blood pressure.

Cutting edge scientists like Dr. Herbert Benson, President of the Mind/Body Institute at Beth Israel Deaconess Medical Center in Boston, are discovering a stunning reality through their research. In a wonderful article by Jeanie Lerche Davis at WebMD Medical News entitled The Mysterious 'Medication' of Meditation (http://my.webmd.com/content/article/25/1728_
57992.htm), she writes of how such researchers are discovering that “meditation can indeed be medication – creating long lasting physiciolgical effects that reduce high blood pressure and even help unclog arteries to reverse heart disease.”

Dr. Benson, who is also associate professor of medicine at Harvard Medical School, sought to prove how this effect could be shown objectively, and had five long-time meditation practitioners take MRI brain scans while meditating. Dr. Benson informed WebMD in the aforementioned article by Davis, "There was a striking quietude across the entire brain which was documented through MRI . . . The areas of the brain that became active from that quietude were those that control metabolism, heart rate, etc., . . . We knew meditation caused a relaxation response, but we couldn't prove it. We knew that if you thought in a certain way, with repetition, that physiologic changes would occur in the body. Here now is proof that mind, in the form of repetition, is affecting the brain, which affects the body . . . "

Stroke Magazine reported on a study funded by the National Institutes of Health, conducted by Dr. Amparo Castillo-Richmond, from the Maharishi University, more specifically on high blood pressure afflicting black people. The meditating group saw a reduction in the thickness of one of the arteries that supplied blood to the brain. Which indicates that blood flow is increasing. The group only using diet and exercise saw their artery walls getting thicker, which indicated that less blood was flowing through to the brain. This finding led Dr. Castillo-Richmond to make the profoundly exciting assertion, "It's possible to reverse heart disease through meditation."
In fact, not only hypertension, but up to 90% of other illnesses sending us to the doctor are being caused by stress, according to Dr. Herbert Benson. Which makes Dr. Benson’s and Dr. Castillo-Richmond’s findings that meditative techniques can so dramatically alter our stress producing “fight or flight” response in healthy ways even more wonderful.

Dr. Benson explains, that the relaxation response triggered by repetitive forms [like tai chi, yoga, etc.] can result in decreased metabolism, heart rate, breathing rate, blood pressure, and also slower brain waves.” Benson asserts that it is the repetitive nature of acts like praying the rosary, yoga, or tai chi’s physical repetitive muscular actions that provides the profound hope for reducing anxiety, mild and moderate depression, anger and hostility, hypertension, cardiac irregularities, and all forms of pain, which are made worse by stress.

This concept of Tai Chi being an effective tool for reducing or even avoiding incidence of high blood pressure or other illnesses all together, is echoed elsewhere. Mayoclinic.com also recommends Tai Chi for relaxation training in an article entitled, “Relax: Techniques to help you achieve tranquility” which also explains why relaxation is important and what you might experience by practicing tools that will help you relax.

They detail how you can improve body responses to stress, such as: Slowing your heart rate; Reducing blood pressure; Slowing your breathing rate; Reducing the need for oxygen; Increasing blood flow to the major muscles; Lessening muscle tension.

They go on to explain that practicing relaxation techniques may help you experience: Fewer symptoms of illness, such as headaches, nausea, diarrhea and pain; Few emotional responses such as anger, crying, anxiety, apprehension and frustration; More energy; Improved concentration; Greater ability to handle problems; More efficiency in daily activities.
So, time and time again as we begin to examine one particular benefit of Tai Chi, such as lowering high blood pressure, we see a whole universe of potential opening up before us.

An article from Archives of Internal Medicine, as reported on NBC’s local WCAU Health (http://wcau-tvhealth.ip2m.com/index.cfm?pt=itemDetail&Item_ID=112735&Site_Cat_ID=77) explained a Tai Chi research program at Tufts-New England Medical Center in Boston revealed a great deal. The article authors wrote, "Overall, these studies reported that long-term Tai Chi practice had favorable effects on the promotion of balance control, flexibility and cardiovascular fitness and reduced the risk of falls in elders . . . Cardiovascular and respiratory function improvements were noted in healthy people and those who had undergone coronary artery bypass surgery as well as people with heart failure, hypertension, acute myocardial infarction, arthritis and multiple sclerosis . . . Benefit was also found for balance, strength, and flexibility in older subjects; falls in frail elderly subjects; and pain, stress and anxiety in healthy subjects.” They add the actual ways that Tai Chi provides these benefits are not well known.

The fact is that less than .5% of the National Institute of Health’s budget goes to research alternative therapies, leaving yoga, meditation, tai chi, massage, herbal therapy, aroma therapy, and the entire massive field of alternative health systems to struggle over .5%, or a little over $100 million of the $28 billion (approx.) annual budget. Given the above studies, it boggles the mind that such a small portion of the health research dollars are going to Tai Chi.

To recap, about 1/3 of the American population suffers high blood pressure. Tai Chi is proven to be a beneficial therapy that not only has no bad side effects, but dramatically improves immune function, respiratory function, lowers the incidence of anxiety and depression, and profoundly improves the balance of practitioners. Tai Chi does more, but for our purposes here these profound realities are enough to show exactly why it is truly unbelievable that Tai Chi is getting so little scrutiny in medical research dollars, when it can save so many from chronic suffering and perhaps some from a lifetime of chronic costly medications.

It is time we all began to ask the question that all good consumers should ask, “What is the best way/product for my health?” If Tai Chi is that product, the next question is, “Why isn’t every physician offering it as an option to their patients with hypertension, as a prescription?” “Why aren’t all insurance policies covering such prescriptions for Tai Chi?” Ask and ye shall receive. We must become informed and demanding health consumers, in order to get the best health options available.

This article does not advocate self-treatment, and encourages all to make health choices in conjunction with their physician. However, if your physician is close-minded to anything but a certain group of health options, even when research indicates your choices may be wider, than it is time to have a good talk with your physician about possibly widening your options.

Bill Douglas is the Tai Chi Expert at DrWeil.com, Founder of World T'ai Chi & Qigong Day (held in 50 nations each year), and has authored and co-authored several books including a #1 best selling Tai Chi book “The Complete Idiot’s Guide to T’ai Chi & Qigong.” Bill’s been a Tai Chi source for The Wall Street Journal, New York Times, etc. You can learn more about Tai Chi & Qigong, and also contact Bill Douglas at http://www.worldtaichiday.org




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Take Another Look at TAI CHi

TAI CHI is easy for anyone to start learning, no matter how out of shape or overweight you are. It is easier than yoga, and can be done in your home. I learned my first lessons in TAI CHI from tapes borrowed from the library. There is no need to push to keep up with the class, and no pressure to preform to certain standards.

In fact, TAI CHI is something that can be done by beginners without being obvious newbies - like in an aerobics class. There is no strain on the knees or other joints. There is no pain. This is not a 'no pain no gain sport.' In fact, I've lost weight and built muscle after a heart operation while 'taking it easy.'


Bone Loss, Osteoporosis, Depression, Menopause & TAI CHI


Copyright © 2005 Bill Douglas
Emerging medical research indicates that an ancient health therapy may be the prescription for the future. Increasingly the menopausal problems of hormonal imbalance, often resulting in bone loss, are also affected by depression and stress. Change is stressful for all of us, even good changes, like changes of life. Maturity is a good thing, yet the stress of major life changes can result in stress and depression, which according to emerging research may further aggravate the uncomfortable symptoms of menopause. Is there any escape from this catch-22? Yes, although this may seem overwhelming in its scope, there may be great news. An ancient Chinese natural health therapy, known as Tai Chi, may help alleviate many of the aggravating symptoms of menopause in profoundly healthful ways.

Of course only your physician can help you decide what is right for your personal therapy as you enter the menopausal transition. However, you may find that you need to educate your physician regarding the benefits Tai Chi may offer you at this important time in your life. Or, perhaps if you ask around you may find a physician who has already educated himself or herself about the benefits Tai Chi may offer all women, but definitely has much to offer women entering menopause.

Emerging research indicates that Tai Chi can help reduce the incidence of depression, anxiety, and mood disturbance in regular practitioners. In a Prevention Magazine report entitled, “Tai Chi May Relieve Anxiety and Depression,” Donal P. O'Mathuna, Ph.D., a lecturer in Health Care Ethics at the School of Nursing in Dublin City University, Ireland says that, “. . . . evidence there is suggests that the benefits of tai chi extend beyond those of simply exercising. The combination of exercise, meditation, and breathing all may help relieve anxiety and depression. . .” In its article entitled, “Tai chi,” the Mayo Clinic staff at MayoClinic.com stated that preliminary research shows that practicing Tai Chi regularly may not only reduce anxiety and depression, but also increase bone mineral density after menopause. This was echoed by a report in http://www.intelihealth.com by Natural Standard and the Faculty of Harvard Medical School.

This is a very important finding, and begins to make even more sense, when you consider the National Institutes of Mental Health reports that the stress hormones found in depressed women caused bone loss that gave them bones of women nearly twice their age. Exactly why Tai Chi offers such benefit may be explained by a study from Australia’s La Trobe University that found that Tai Chi reduced levels of stress hormones more effectively than some other forms of activity. (Details at: www.seniornet.org/php/default.php?PageID=6055).

But, no matter how you slice it, research is indicating that Tai Chi may be a “very” effective multi-level beneficial therapy for women. A Chinese study reported in the December 2004 “Physician and Sportsmedicine” found that tai chi could retard bone loss among postmenopausal women significantly. Bone mineral density was measured before and after the study period. Both groups experienced general bone loss, but the rate of bone loss for the Tai Chi group was less than in the control group. In fact, the Tai Chi practicing group of women slowed bone loss by 2.6 to 3.6 times more. The study reported, “Bone loss was 2.6 to 3.6 times slower (p<.01) in the distal tibia in the [Tai Chi] exercise group compared with bone loss in the control group.” Back in 1999, before these studies began showing that Tai Chi may actually improve bone density, or at the least dramatically slow bone loss, the “Journal of the American Academy of Orthopedic Surgery’s” 1999; 7:19-31, reported that “…Coupled with drug therapy should be a comprehensive approach to exercise and fall prevention. Stretching, strengthening, impact, and balance exercises are effective. Of the balance exercises, tai chi chuan has proved to be the most successful in decreasing falls..”

This was because falling injuries are a grave health risk for all aging Americans, but given the dangers of osteoporosis for women, an especially important concern. In fact the sixty leading cause of death for aging Americans is complication from falling injuries. However, research has shown time and time again in major medical studies, such as John’s Hopkins, that Tai Chi can reduce the incidence of falling injuries by 50% in those who practice Tai Chi. So, even before emerging research began to show that Tai Chi may contribute to stronger bones in menopausal women perhaps by reducing stress hormone levels and providing a gentle weight bearing exercise, it was know that Tai Chi was a powerful therapy to reduce falling injury. Now, there may be even more benefit ancient Chinese health therapies can offer to relieve the discomfort of life changes. Tai Chi is known as a general therapeutic form of “Qigong” (pronounced chee gung) exercise. Qigong means “energy exercise” or “breathing exercise” in Chinese.

This indicates that Qigong combines gentle motion, or physical stimulation, with breathing techniques, and visualization/relaxation techniques to achieve substantial health benefits. There are over 7,000 Qigong therapies in the Chinese Medica (the Traditional Chinese Book of Medicine). Tai Chi, again, is a highly sophisticated general health Qigong practice, therefore this Qigong research may be relevant to the Tai Chi’s applications for those in menopause. An interesting study at healthy.net, revealed that sex hormone levels may be balanced by the practice of Qigong exercises (http://www.healthy.net/scr/article.asp?id=382). The report stated, “…female sex hormone (estrogen) levels tend to increase in men and decrease in women. Three studies indicate that qigong exercise can reverse this trend. The effect of qigong exercise on plasma sex hormone levels was determined for hypertensive men and women.

The sex hormones levels were measured before and after qigong practice for one year…” Results showed that high estrodiol levels in men lowered to near normal, and low estrodial levels in women raised to near normal after qigong practice. Medline Plus, a service of the National Instututes of Health’s March 3, 2004 update discussed the problems with hormone replacement therapy (HRT), which had been the main treatment for menopausal symptoms. But in the update, Medline Plus, explains, “…the results of a major study -- called the Women's Health Initiative -- has led physicians to revise their recommendations. In fact, this important study was stopped early because the health risks outweighed the health benefits.

Women taking the hormones did see some benefits. But they greatly increased their risk for breast cancer, heart attacks, strokes, and blood clots.” The Medline article goes on to offer non-drug alternatives to reduce menopausal symptoms that included “yoga, tai chi, or meditation.” (See entire article at: www.nlm.nih.gov/medlineplus/ency/article/000894.htm) In a great article at webmd.com, Dr. Herbert Benson, head of hypertension studies at Boston’s Beth Israel Hospital and author of “The Relaxation Response,” goes further to suggest that Tai Chi’s moving meditation is “…vitally important in PMS, infertility, hot flashes, insomnia,…" (Read the entire article at: my.webmd.com/content/article/25/1728_57992.htm).

Dr. Benson’s comments illustrate the vast multi-dimensional possibilities that Tai Chi offers everyone’s health on so many levels. The purpose of this article is not to prescribe treatments for you, but to help you expand your dialogue with your health professional to explore more possibilities for your health. However, the purpose here is also to encourage physicians to begin demanding more focused medical research on what Tai Chi may offer their patients on many levels. Currently all alternative therapies research is only about one half of only one-percent of the National Institutes of Health’s budget, meaning that Tai Chi research is only a tiny fraction of that tiny fraction. Given the emerging possibilities of benefit Tai Chi is showing already with such limited research, this is inexcusable.

Massive resources should be used to fully explore what Tai Chi offers, so that all hospitals can not only offer classes, but prescribe them. Tai Chi should be covered by medical insurance and national health insurance programs. The future is ours, by beginning to demand of our health system a natural and cost effective approach to our health and well-being.

Share this article widely with everyone you know, but especially your health professionals, and your local media’s health reporters. Bill Douglas is the Tai Chi Expert at DrWeil.com, Founder of World T'ai Chi & Qigong Day (held in 50 nations each year), and has authored and co-authored several books including a #1 best selling Tai Chi book “The Complete Idiot’s Guide to T’ai Chi & Qigong.” Bill’s been a Tai Chi source for The Wall Street Journal, New York Times, etc. You can learn more about Tai Chi & Qigong, and also contact Bill Douglas at http://www.worldtaichiday.org/


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Learn How to Eat More and Lose Weight

This was me for years. I ballooned to 220lb while on diets. I didn't start to lose weight until I started to eat smaller meals, more often. In six months I dropped under 200lb, without exercise. But, it wasn't the number - it was the way I looked.

My body tightened. I dropped several pant sizes. My legs are firmer. I've also noticed that I am sleeping better. But, the more I lose, the more I want to do - so I will start exercising soon. Before I do I will take measurements of myself, because I know that muscle weighs more than fat.

I use to be very athletic, and looked as good at 160lb, as many women look at 130lb.


Why Eating More Often Will Help You Lose Weight


People will often look at me in disbelief when I tell them they are not eating often enough. The logical mind wants to think, "If I skip meals ... I am bound to lose weight." WRONG!!!!! There has been a ton of research that has proven, beyond a shadow of a doubt, that the body gears down and hangs on when put under this type of stress.

I call it "starvation mode." When your body isn't receiving nutrients every few hours, your metabolism drops into low, low gear; basically, the rate it maintains while you are asleep. In that state, your body is ultra-conservative. It uses energy very efficiently, and if any nutrients come in, they are immediately stored for fear that it won't be getting any more for another long period of time. Hence, you will not lose weight and, in fact, may even gain.

On the other hand, if you were to begin eating 5-6 small meals every day, in a week or two your body will be convinced that "more nutrients are always coming ... on a regular basis", and you will begin to drop weight almost effortlessly. Hard to believe but its true.

Now, an important key is to eat the right small meals every 2-3 hours. You can't be eating fast food or double fudge brownies and expect the weight to fall off. Of course you need to eat a balanced healthy diet consisting of 7-8 servings of fruit and vegetables, 2-4 servings of grains, 1-3 servings of good fats, 2-3 servings of dairy and 2-3 servings of lean protein. The actual reality is that you will be eating more food then you have probably ever eaten but, because it is the nutrient-packed food that your body needs, you will lose weight with relative ease.

So, let's go through a typical day's food plan.

7 a.m. - 8 oz glass of purified water, 1-2 eggs, 1 slice hardy multigrain bread, 1-2 teaspoons all fruit, 2 slices turkey bacon, 1 cup decaf or green tea.

Midmorning snack - 8 oz water, a small apple or 15 raw almonds.

Noon - Ideally, this is your largest meal of the day with 4-6 oz lean protein, 2-3 servings of veggies, 1/2 sweet potato or 1/2-cup brown rice and more water.

Afternoon snack - Warm or cold herbal tea, 5-7 Triscuits with a thin coating of peanut butter.
Dinner - Very large mixed green salad with all the fixings, put 2-3 oz. of lean meat on it and use balsamic vinegar and olive oil as dressing, more water.

Evening - Finally, if you so choose, an evening snack of a small container of no-fat yogurt or 5-7 strawberries cut up and mixed with 1/3 cup of no-fat cottage cheese and, of course, more water.

This may seem challenging at first, but over the course of a week or two, as you settle into this food regimen, you will notice that your energy level will markedly increase, you will not have sugar or non-healthy carb carvings and you will sleep much more soundly. Give it a try, and mark my words ... you are going to feel wonderful and lose weight to boot. Click on Fitness Tips for more information.


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My Mother Suffers - Bad

My mother has one treatment a month. It is painful, and she is 'down' for three days after. In fact, it can take her a week to recover. She never took the warnings seriously. I can remember several times when she started to exercise, but then was 'too busy.' Now, it is too late. She must suffer this monthly procedure for the rest of her life - she is not 70 yet - and her father lived to 93.

Ignoring the facts and the warning signs is 'not' the way to deal with this debilitating and painful chronic disease.


Osteoporosis And The Facts


Osteoporosis is called the silent thief because you do not experience any symptoms, the first time you know about it is when a bone snaps unexpectedly. Osteoporosis means "porous bones" and it is a condition where the skeleton becomes very fragile and the bones break easily. Simple things can cause a bone to break, such as stepping off a curb, sneezing, being hugged or even bending down to pick something up. Breakages are mainly in the hips, spine and wrist and effects mainly women but men can have it as well.

Nowadays you can be tested to see what your bone mass is like and because of more knowledge you can delay the onset of osteoporosis with diet and exercise earlier in your life.

You might think that the skeleton does nothing else but holds you up but it is every bit as dynamic as other tissues, bone responds to the pull of muscles and gravity, repairs itself, and constantly renews itself. The skeleton also protects the internal organs, as well as allowing you to move about.

After the age of 30, the bone starts to breakdown and outpaces formation. The volume of the bone remains the same, but it's density declines.

Calcium intake is important to build bone but you also need vitamin D to help the body absorb the calcium. Vitamin D is produced by the skin in sunlight or can be found in many foods, such as in milk products and many breakfast cereals. It has also been found that Magnesium and Vitamin K can also assist in the reduction of bone loss. Vitamin K can be found in greens, whereas Magnesium is found in small quantities in a variety of foods, so eating a varied, healthy diet should provide what you require.

A lifelong habit of weight-bearing exercise, such as walking or biking, will also help build and maintain strong bones. The greatest benefit as you grow older is that physical fitness reduces the risk of fracture, because it gives you better balance, muscle strength, and agility, making falls less likely. Exercise also provides many other life-enhancing psychological and cardiovascular benefits.

You don't have to do too much, to get the most benefit from exercise. It is suggested that 30 minutes brisk walking five days a week is all you need. Add in a little weightlifting, and that's even better. The reason behind this recommendation is that the flexing of bones during exercise is thought to prompt the body to lay down more calcium in the bones. It's always smart to ask your doctor before starting a new exercise program, especially if you already have osteoporosis or other health problems.

It is important to ensure that when exercising the body has enough nutrients to build muscle otherwise minerals could be leeched from the bone making the bone more susceptible to osteoporosis. It is therefore important that you do not exercise on an empty stomach.

Osteoporosis is a problem that can affect anyone in their later years and you should do all that you can to keep your bones strong.

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Gill Webster is dedicated to helping women over 40, learn how to live a healthy beautiful life. To learn more, jump to www.feelinggreatafter40.com and sign up for her free newsletter on health and fitness. Signup is a simple sign and Gill guarantees a no-spam policy!







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An Active Person is a Healthy Person

Many people are surprised to learn that aging does not cause health problems. More and more reports are proving that it is our sedentary lifestyle - not our age - that causes most of our health problems.

In fact, many of today's 20something generation are suffering from 'old people's ailments, because they are sedentary....and many older people are fit and healthy because they've maintained a healthy and active lifestyle.



Inactivity, Not Aging Causes Most of our Health Problems

Copyright © 2005 Raymond Kelly
Just like the young, older people can gain many benefits from exercising. Life can be made a lot easier through improvements in strength, balance, coordination, and mobility. If the person has not exercised for a while, they must start slow. Even walking 10 minutes per day will give them great benefits.

Weight training is also a great option. Start them on a 20 minute program (3-4 exercises), and increase them from there as they adapt. Keep sets at 2-3, reps at 10-15, and the rest interval between sets at 90 seconds.

The facts:
· Improvements in fitness and oxygen consumption with training are similar for younger or older men and women. Though, an older person will generally start at a lower level and peak at a lower level than a younger person.
· Older subjects show greater gains in muscle oxidative enzyme activities.
· Aging appears neither to impair the ability to improve muscle strength nor prevent muscle growth.
· Exercise can help arthritic patients by increasing strength and mobility.
· Older people who exercise have:
· Higher VO2max values and half the expected decrease in VO2max due to age
· Higher HDL cholesterol and lower LDL cholesterol
· Enhanced glucose tolerance and insulin sensitivity
· Greater strength, reaction time, and a lower risk of falling
· Increased bone density (reduced chance of osteoporosis)

Guidelines:

· Always get a medical examination and clearance before starting an exercise program.
· All equipment should be safe and inspected regularly for defects.
· Training equipment should be located in an uncrowded area.
· There must be adequate supervision by an experienced and registered trainer to ensure correct technique is used.
· Programs should start with regular stretching and strengthening exercises, with a progression to more dynamic aerobic activities. Cycling and swimming are recommended over jogging.
· Older people are generally less tolerant of environmental stress so restrict training in extreme temperatures.
· Until they are experienced in weight training, only use exercises that require them to keep both feet on the ground (e.g. Squats instead of Lunges). This will reduce their risk of falling and injuring themselves.
· Ensure all abdominal work is done on the floor and not on the Swiss Ball.
· Only light lifting should be done above the head.
· No isometric exercises.

Ray has worked extensively in the health and fitness industry for over 15 years. He has a degree in Exercise Science and is a Level 2 Strength and Conditioning coach. His latest web site can be found at http://www.free-online-health.com



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Frequent Sex and Good Health

Sex has anti aging properties. It is something that many people enjoy - and others just 'don't get it.' Sex is intimate. It should be a shared experience between two people. Unfortunately, many people over 40 have warped ideas of what sex is, or should be. To make matters worse, they are afraid to explore their sexuality. There is nothing taboo with sex - it is something personal and intimate to be shared between two people in love.

Frequent Sex and Good Health

Individuals engaged in active lifestyles like exercising, eating right foods, and taking vitamins should also involve frequent sex in their health regimen. While the degree of sexual activity in one's health is not a principal topic of research, many studies suggest that safe sex can do wonders for one's overall health. Safe sex practiced in a loving, intimate relationship has numerous health benefits like improved cholesterol levels and increased blood circulation. It also encourages the flow of testosterone, a hormone that plays an important role in the immune system.

Sexual intercourse burns about 200 calories, the same number of calories can be achieved by spending 15 minutes in a treadmill. In addition, sex encourages the production of endorphins, the body natural painkiller. These substances, enables a state of bliss and frees people from stress and anxiety. These factors can lead to feelings of happiness, greater health and may slowdown the aging process. An active sex life may lead to improved health and enable people to live longer and happier lives.

For Him

A medical study published by Journal of the American Medical Association (JAMA), found out that frequent ejaculation resulting from sexual activity may help protect the prostate from cancer. This finding supports a smaller study in Australia from 2003 that found out that men in 20's who ejaculated more than five times a week were less likely to developing prostate cancer than their counterparts who ejaculated four to seven times a month. Specialists add that ejaculating regularly might lower the risk of cancer because cancer-causing substances are flushed out of the body in the seminal fluid instead of being trapped in the prostate. In addition, researchers in Queens University concluded that by having sex three or more times a week, men may cut heart attack or stroke rates by almost half. However, having sex with multiple partners may raise a man's risk of prostate cancer to up to 40% because his the risk of contracting sexual infection increases.

For Her


Sexual activity may also help prevent endometriosis, a common gynecological condition that affects about 89 million women around the world. This condition occurs when the tissue lining inside a woman's uterus grown in other places like the ovaries or the fallopian tube. This growth can cause pelvic pain and may lead to infertility. A study by the journal of Gynecologic and Obstetric Investigation, concluded that women who were sexually active during their menstruation were 15 times less likely to develop endometriosis than women who abstained from sex during periods. The contractions of the uterus during orgasm may help flush away menstrual debris out of the uterus. Sexual activity among women also prompts the production of estrogen which can act as a painkiller and reduce the pain of Pre Menstrual Syndrome (PMS).


Sexual intercourse is not just the insertion of a man's erect penis into a woman's vagina. It is a process of physical intimacy that strengthens the bond among lovers. Understanding safe sex and sex within marriage may lead to improved health and fruitful marriages.


francis arbes




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Wellness Coaching - The New Hourly Pay Boom For Wellness Coaches

The new pay boom for Wellness Coaching has reached grandiose heights. Wellness coaching is a form of life coaching specifically related to improving ones overall physical well-being and improving the quality of one's diet and fitness lifestyle.

In recent years, Wellness Coaching has increased in popularity in the health community because of it's foundation in holistic nutrition and alternative health. As more and more people become in tuned to the benefits of holistic health, career opportunities for Wellness Coaches, Holistic Life Coaches, and Holistic Life Counseling are sky-rocketing. Specifically, Wellness Coaches are reaping the tremendous benefits.

After teaching Wellness Coaching online since 2003, Carmellita M. Brown the lead instructor for Lose Weight While Becoming a Wellness Coach says: "Wellness coaching is now seeing a pay boom. More people are looking for someone to help whip them into shape."

According to Carmellita Brown, Fitness Trainers are not the only ones able to earn by the hour. "Wellness Coaches can earn as much as $150 an hour for their services," says Brown. With just 20 clients and twice a week visits, Wellness Coaches can earn a staggering $6,000 weekly.

So, what are Wellness Coaching clients looking for? Wellness Coaching clients are looking for eating plans for weight-loss and anti-aging, information on the lifestyle improvements, and a regiment for the entire family. Furthermore, the main focus on lifestyle improvements has included ways to increase live foods in the diet, promote natural weight-loss, and prevent disease through food and mineral consumption.

According to Brown, this is where the Wellness Coach shines, "Unlike Nutritionists who normally follow the Standard American Diet model, properly trained Wellness Coaches understand more about the benefits of live foods, food combinations, maintaining the body's pH levels, detoxification, and mineral supplementation." In addition, Brown emphasizes that Wellness Coaches who also understand spiritual principles and self-development techniques are the most effective in helping clients develop healthful habits and lose weight.

And how are Wellness Coaches building their list of loyal clientele? First, many Wellness coaches are using the internet as a viable resource for building clientele even in their own cities. With their own blogs, websites, and online social networks, Wellness Coaches are finding the internet a great resource for building clientele. Even in face to face transpersonal coaching (one on one coaching), Wellness Coaches can find clients in their own cities on the net.

Second, many Wellness Coaches use nutritional network marketing companies to expand their list of clientele. Many Wellness Coaches work with Network Marketing Sales representatives for nutritional products to reach new clientele. Many Network Marketers of nutritional products hire Wellness Coaches as speakers and trainers in order to increase sales. For this service, many Wellness Coaches may charge a fee of $200 to $500 for a 3 hour workshop.

Third, many Wellness Coaches succeed at writing books and e-books on subjects related to nutrition, physical health, mental health, and weight loss. Coupled with blogs and websites, this proves to be an excellent way for Wellness Coaches to build clientele.

And finally, the key to most Wellness Coaches' success lies in their ability to articulate the anti-aging process, the science of losing weight, and the ability to transform one's lifestyle. Training and access to the latest information about such matters can quickly evolve into a thriving career in Wellness Coaching and earn a Wellness Coach the new hourly pay boom.

Roslyn Randle is an accomplished Writer, Author, and Internet Marketer. She is Editor-in-Chief of Headline Articles and co-instructor for several online courses. To learn more about wellness coaching visit Lose Weight While Becoming A Wellness Coach at http://universalclass.com/i/crn/9478.htm