Kansans and Friends In Weight Loss

Want dancer’s legs without having to go to dance class? Here’s a move that will help give your legs that long, lean appearance!

You’ll need a chair for support. Start by standing tall, with one hand on the back of the chair for balance and the other on your hip. Begin in “first position” (think ballet), with your toes turned out and your heels touching. Keep your back straight and your abs tight. Dip down by bending at the knees, keeping them square over your toes. Lift your heels off the floor, pushing from the balls of your feet. Straighten your legs, squeezing your buttocks and inner thighs, then lower your heels, returning to the starting position.

The move has four steps — plié down, lift heels, push up, and heels down to starting position. Repeat the series for two sets of 8 to 12 reps each. Rest for 15 seconds between sets. Fabulous! It’s that simple!

Share This

Like what you see, please subscribe to my RSS feed. Thanks for visiting!Have a Great Day!

For years, the common knowledge has been that if you want to lose fat, you have to do aerobic exercise. But while it is in part true, that belief unfortunately led many women to think that they could skip strength training. A study changed that way of thinking.

Researchers from the University of Pennsylvania’s Center for Clinical Epidemiology and Biostatistics recently found that strength training — or weight lifting — plays a key role in controlling a woman’s weight. They discovered that women who lifted weights just twice a week were able to avoid the slow, one to two pound weight gain per year that’s so common in middle age. While that might not sound like a lot, over the years it can really add up. Another plus? Women who lifted weights had healthier hearts.

So how does lifting weights help keep you slim? It’s simple — strength training builds muscle, and muscle cells burn more calories than fat cells. The more muscle you have, the more calories you burn, 24 hours a day — even when you are asleep! So if you aren’t already, make strength training a part of your fitness program. Your efforts will pay off for years to come!

Share This

In addition to being essential to general health and well-being, exercise is helpful in managing many MS symptoms. A study published by researchers at the University of Utah in 1996 was the first to demonstrate clearly the benefits of exercise for people with MS. Those patients who participated in an aerobic exercise program had better cardiovascular fitness, improved strength, better bladder and bowel function, less fatigue and depression, a more positive attitude, and increased participation in social activities. Since 1996, several additional studies have confirmed the benefits of exercise.

Inactivity in people with or without MS can result in numerous risk factors associated with coronary heart disease. In addition, it can lead to weakness of muscles, decreased bone density with an increased risk of fracture, and shallow, inefficient breathing.

An exercise program needs to be appropriate to the capabilities and limitations of the individual, and may need to be adjusted as changes occur in MS symptoms. A physical therapist experienced with the unique and varied symptoms of MS can be helpful in designing, supervising and revising a well-balanced exercise program. Any person with MS who is initiating a new exercise program should also consult with his or her physician before starting.

Periods of exercise should be carefully timed to avoid the hotter periods of the day and prevent excessive fatigue. With some guidelines, a good exercise program can help to develop the maximum potential of muscle, bone and respiration, thereby avoiding secondary complications and gaining the benefits of good health and well-being.

Source:National Multiple Sclerosis Society

Share This

These are all great reads I encourage anyone to check them out and spread the word about them.

Simple Toning Meditation posted at Tupelo Kenyon

Why excercise is absolutely necessary posted at 360 Degree Success

Your Friends are Making you fat posted at Witch on White Mountain

The Crude Reality Of Bodybuilding posted at MuscleBolism: Build Muscle Beyond Anabolics

When Business is Incontinent posted at Trust Matters

Dominic Acito.com - Stretching Guide posted at Dominic Acito

Share This

Lack Of Or No Energy? Always Feel Tired? It Might Be Your Diet posted at Tall Muscle Actor Blog

Kitchen Essentials posted at Frugal Aussie

I Want to Lose Weight, But… posted at New Hampshire Fitness Personal Trainer NH

Benefits of intramural sports in college posted at CampusGrotto College Blog

Funny things to do at the gym posted at Weight Master

From Chubby to Studdly Part 1 posted at Arun is bringing you…Your Daily Remedy

Statistical Analysis Of Diet posted at Weight Loss Dude

Pilates & Reiki In Paradise Blog: Pilates After Menopause posted at Pilates & Reiki In Paradise Blog

Top 10 tips to keeping fit posted at about islam about life about me about you

Fish Oil. Huh? Fish?Oil?? posted at FitBuff.com’s Total Mind and Body Fitness Blog

Lose Weight in 10 Easy Steps with Traditional Chinese Medicine posted at The Authentic Bartender Blog

Towards a Better Life Articles » Archive » Lose Weight through Self-Affirmation posted at Personal Development Articles

How To Design A Workout posted at 60 IN 3

Share This

Having trouble squeezing in your workout? Try these tips from other busy Fit Forever! members:

• Set your alarm to go off a half-hour earlier than everyone else’s, and get your workout out of the way first thing!
• If a mad morning rush leaves you with no time, try getting everything ready the night before (including lunches packed and clothing set out).
• Don’t be afraid to delegate some household tasks to other family members and make time for exercise! You shouldn’t try to do everything all by yourself.
• Cut down on kitchen time by making double recipes and freezing half for a quick heat-and-eat meal another day!
• Take your kids to a school or park and walk laps while they play or go on a bike ride together.
• If you can’t fit in one 30-minute walk, break it into three 10-minute jaunts throughout your day.
• Tone up with fidgetsizes! Do butt squeezes in the elevator, leg lifts at your desk, leg squats while blow-drying your hair, tummy tucks while watching the news, etc. Do what you can, when you can.
• Think small! Even if it isn’t a full workout, five or 10 minutes of movement is better than nothing!

Share This

Joining a health club is a great way to jumpstart your fitness. But how do you choose the right one? The experts at the American Council on Exercise (ACE) advise customers to consider these factors:

• Location: Choose a location that’s close to either your home or work, along your regular beaten path. If it’s not conveniently located, it’s too easy to skip!
• Class schedules: If you want to join group classes, make sure the club has a variety of them scheduled at times that work for you.
• Staff: Personal trainers and group class leaders should be certified through a recognized certification organization such as ACE.
• Hours: Make sure the club is open at times you’ll want to use it. Visit to see how crowded the classes are and how long the lines for exercise machines are during those times.
• A test drive: Try the club out before you commit to an extended club membership. Ask for a free trial!
• Payments: Get all the details about club fees. Is there a membership fee in addition to monthly fees? Are some services extra — for example, towels and child care? Are there any specials?
• Reputation: Ask around to find out how others feel about the club. Check with the Better Business Bureau to make sure there aren’t any complaints on file.
• Little details: As you tour the club, take note of how clean it is, how loud the music is, and whether the machines are maintained. Is the atmosphere a good fit for you?

Choosing the right gym is key to sticking with your fitness program. Believe it or not, your health club can be somewhere you like to be! Find one that suits your style and personality, and you’ll be on track for a fitter, healthier you!

Share This

From: Real Muscle Online

I read this tonight and I got to thinking how well do I warm up before I do anything strenuous. At the Student Recreation and Wellness Center SRWC for short they have stretching machines from Precore fitness equipment. They take you through 7 stretches to target the key areas that are normally worked during a workout. When I am not in pain or groggy from my meds I do make it to the gym, I mean it is included in my tuition under activity fee so I pay to workout anyway.

Ok getting back on track. I do the stretching machines paying special attention and time to really stretch my shoulders and upper body as that is where a majority of my muscle tightness is due to my complicated musculoskelatel issues from a chronic problem stemming from an injury over four years ago. Then I hit the treadmill and finish warming up my lower body by doing an intense 20 to 30 minute cardio routine. After both upper body and lower body are warmed up then I start on my weight routine. That takes about 45 min to go through cause I work out slow especially for my upper body workouts.

For me it is critical to be thoroughly warmed up so I don’t further injure what is already injured and injure what isn’t.

I do not do much working out at the moment but plan on trying to get back on the workout wagon as soon as the new medicine I am on starts showing some results and relief. It is important for me to practice what I preach and to walk my talk.

Share This