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5 Power Pilates Moves to Make You a Better Athlete

Pilates reformer Northern Beaches is an amazing piece of apparatus unlike no other, which helps you to find length and space in the body while under spring tension. Eventually in the last decade, the badass prison-cell workout of a German circus performer and fighter interned in England throughout World War I obtained co-opted by football moms and college coeds. However much more lately, some of the toughest athletes in pro sports have uncovered the benefits of Pilates and added it to their training.

” It’s difficult,” claims NFL defensive back Johnson Bademosi. “I have actually been educating for football for one decade, and the first time I tried Pilates, I felt like a child– I was really battling.”

Named for its creator Joseph Pilates, who at some point brought it to the U.S., the system involves bodyweight-only workouts, generally on a piece of equipment called a reformer, which makes use of wheels that let you concentrate on series of movement as opposed to resistance. That’s one reason athletes like Bademosi find it so hard– it activates lesser-used muscle mass as well as totally hires the core.

” It’s difficult to get ready for what’s needed on the area by just raising weights,” says Bademosi. “Pilates difficulties you with truly strange motions.”

Claims Stanford University’s Nanci Conniff, that deals with pros like Bademosi, Andrew Luck, and also Jeremy Lin, “With Pilates, you’re enhancing the muscles that are closer to the bone. You’re always working in extension, to extend instead of shorten muscle mass,” which can counteract the tightening up and also stress and anxiety of sport-specific, high-impact training.

Below, some reformer relocations Conniff has customized to fit any kind of exercise room as well as athlete.

Pilates for CrossFit

Conniff suggests that CrossFitters include exercises like the Saw (read the how-to,

here) and Swimmers to their warmup, as a method of prepping for huge, explosive relocations. “These build solid muscular connections in the inherent core, and greater versatility in the hips, which helps secure the reduced back,” she says.

Swimmer: Lie facedown, arms stretched overhead, maintain legs with each other and also right. Get to via the top of your go to one of the most expansion you can manage, chin put slightly, eyes looking down. Elevate your right arm as well as left leg about 6 ″ off the ground, drifting your head and chest up off the mat. Hold this placement for 10 breaths. Alternate arms and legs.

Pilates for lifters

” These Pilates relocates develop pelvic stability for hefty lifts, and for boosted versatility as well as series of motion in the hamstrings, hips, as well as reduced back,” states Conniff.

Double leg kick: Lying facedown, bend knees to get to heels toward your butt. Arms reach behind your back, fingers laced, arm joints bent, head looked to the right (if you can not tie fingers, use a resistance band to connect the hands). On inhale, kick both heels to your butt two or three times promptly, then exhale as you stretch legs and arms out long, lifting your head as well as breast with eyes looking forward. Reduced to starting placement with head relied on the left, and repeat for 6 to 10 complete breath cycles.

Teaser: Begin with your back, head, as well as shoulders anchored to the flooring, legs lifted up to a 90 ° angle at your hips and also 90 ° again at the knees, arms increased a little, concerning chest high. Move arms expenses then back downward towards sides, simultaneously prolong boosts and also out right, raising your body up into a V-sit placement; hold for a few breaths. End up by rolling back one vertebra at a time, to starting setting. Repeat three to five times. (Make it extra difficult by lugging a conditioning ball.).

Pilates for endurance sports.

Conniff claims joggers and also cyclists and also anyone else who puts their body with repeated motions can use Pilates relocate to add core stamina and also stability, in addition to boosted mobility in their back, hips, as well as shoulders.

Single-leg kick: Lie facedown, propped up on elbow joints, legs extended long and also compressed. Lift the torso from the flooring, producing as much room in between your flesh and the flooring as feasible, maintaining the hips and thighs down. On exhale, bend your right knee to kick your heel toward your butt two times rapidly after that inhale as you stretch the leg to beginning position. Repeat 10 times each leg.

Kneeling bicycle: Kneeling on your left knee, with best leg prolonged straight out to the side, lean left, putting your left hand on the floor. Elevate your ideal leg up until your foot is simply below hip height. Exhale while turning best leg onward; inhale as you bend ideal knee, sweeping the leg back regarding feasible. Repeat 5 times, change legs.

Latest Health And Fitness Tips For People Who Workout

These are some latest fitness tips that I am going to share with you below:

Before following your fitness tips make sure your instructor undergo a Pilates instructor course.

  • Remember that once you begin working out you must stick to your workout plans for at least 2 weeks; you should try changing your workout plans after every 14 days. This keeps you interested and makes you learn more about the latest workout tips.
  • It’s really important to eat breakfast but it is more important that you eat at least 10-15 grams of protein and 20-30 carbohydrates just within 30 minutes of your workout routine, this post exercise nutrition makes you healthy and strong so don’t miss it. It is also important to eat your meals at the right time.
  • When you’re at the gym or by yourself working out you should make sure to play music that suits your vibe, it should be something which could motivate you to exercise and increase your reps.
  • I know it’s not easy for ladies to do pull ups but you should know that you can hang on and hold till you can that helps you gain strength in your upper body.
  • Meditation is something that helps you in all your complicated situations, I’m not saying you should meditate whenever you’re free but once in the morning and once in the evening makes you get rid of all the negativity and helps you focus on all the good things around you. It calms down your nerves.
  • Like i always say and will always say, water is the solution to most problems, you must stay hydrated also to remain healthy and fit.
  • Before exercising you need to keep in mind the latest health and fitness tips, i.e, you need to make sure you are in your comfort zones, find yourself a good and supportive partner for exercising and also a pair of comfy shoes, because if you’re not in your comfort zone it makes you irritated and cranky which spoils your mood and wont help the workout have any positive effect on your body, rather it makes you dull.
  • You can picture yourself with the way you want to look like and with that thought you should start your workout, it will make you feel motivated and focused.

Did You Know That Junk Food is Not The Only Reason For Obesity in Kids?

The bacteria in your gut make up a very important ecosystem so you need to gut health diet to balance it. Yes! Junk food and high-calorie food have been among the prime causes of Obesity, but a new study presented another key reason behind obesity in kids.

According to a new study published in Obesity Reviews, gut microbe and its interactions with the metabolic organs and immune cells, along with fat tissue is found to play a significant role in childhood obesity.

At Wake Forest Baptist Health, scientists and experts studied the connection between childhood obesity and gut bacteria. The aim of the study was to know whether any early decisions can impact the health of the child. The authors reported that they wish to encourage upcoming research and guide physicians, parents, and healthcare agencies to decrease the onset of obesity.

You will be more surprised to know that it is not only the gut, but the mother’s diet, antibiotic use, health, and exercise level also can pose a risk factor in a kid getting overweight.

For years, the medical community was under the impression that consuming excess calories causes obesity. However, there have been numerous studies conducted to actually confirm the cause. Eventually, they confirmed that gut microbes are not only associated with childhood obesity but also are one of the cause.

Each year, obesity is increasing at a rate of 2.3% among school-aged kids. This number is unacceptably high and is a worrisome situation for the upcoming generation’s health, the study added.

Moreover, the researchers also reviewed the existing studies that include knowing the mechanism through which the gut microbes or immune cells can be passed from mother to the baby during gestation and eventually cause the child to get overweight.

The effect of the mother’s health on infants

The review, further, discussed the effect of the mother’s diet, health, exercise level, birth method (cesarean or natural), antibiotic use, and the method of feeding (breast milk or formula) on the child.

The findings were as follows:

Birth Method: Infants born through cesarean show higher incidences of obesity as compared to infants born naturally.

Feeding Method: Formula-fed babies tend to harbor different gut microbes. This eventually increases the incidences of obesity in children. This is not the case for babies who are breastfed. Breast milk contains oligosaccharides that promote healthy gut bacteria.

Use of antibiotics: The diversity of gut bacteria significantly decreases with the use of antibiotics. Infants receive partial bacteria when mothers are taking antibiotics during pregnancy. This leads to obesity.

Mother’s weight: The gut bacteria are less in infants with mothers dealing with obesity and diabetes.

The compilation of existing research can prove very useful to the nutritionists, doctors, and dieticians when discussing the condition with their patients. This communication can change many things if patients have good knowledge.

The research lastly opined that such a better understanding of the relation of the obesity and gut microbe in both children and the mothers will help scientists to design more therapeutic and preventive strategies to keep a close eye on the increase of childhood obesity.

In this case, we recommend to undergo weight loss surgery which can significantly improve the gut health in adults and children too.

Selecting a Caterer for Your Event

Whether it is a clarified wedding reception, informal or official company party, or a tiny client gratitude reception, intending the food selection for your occasion is very vital. Corporate Catering Sydney assures the safety of food preparation before the event.

When it involves things that can make or break an occasion, couple of points are very important to think about– quality, taste and service of food and also beverages you offer.

Finding the ideal catering service for your function is an essential element in your occasion planning process. Picking specific caterer is not that simple. You require to undergo different decision making procedure prior to working with the one. Sadly, there is no standardized grading system for event caterers as well as any person can start their very own food catering organisation. An educated and also experience catering service can make your life a great deal simpler, so it needs little bit time to discover best catering business on which you can rely and also trust totally.

It is not simply the food and also drinks that the caterer will certainly make impression with. Products like linens, glassware, silverware as well as various other catering equipment are all aspects require factor to consider while choosing your caterer.

Here are some variables to take into consideration prior to employing professional food catering solutions

Budget

Before you begin searching for caterer, specify your budget. The event caterer you select is also a substantial budgetary decision and also can affect how much cash you have actually left over to spend on various other areas depending upon food prices as well as quantities. Add in the reality that catering services can vary considerably in their rates as well as the kinds of meals as well as services they use. We have a saying, “you obtain what you spend for”; so taking the cheapest alternative might not offer the best outcome.

Good food caterers will offer an itemized quotation that includes every little thing you need to make certain smooth running of occasion.

Do your research study

Pay attention to word of mouth referrals. No quantity of marketing can change an excellent recommendation from somebody you recognize and also trust. Contact the management at your events location, and also inquire to recommend caterers they have worked earlier. Arrange a sampling. Catering services who supply food for huge events ought to provide to give you with a tasting in order to gain your company for a large agreement.

Know your alternatives

Not every event caterer is excellent for every type of event. Catering services differ not just in rate yet in solutions and alternatives they provide. Good food should be matched with great service. See to it the event caterer you pick has actually the staff called for to completely service your occasion. The amount of staff you require will depend upon the size as well as nature of your occasion, so discuss your plans with the head of accommodating ensure that your demands can be met.

Responsiveness as well as Versatility to Your Requirements

Just how responsive and also interested a catering service is throughout your initial conversation. How versatile is your event caterer in offering private demands? Have they made an initiative to comprehend the needs of your guests? Can a menu be customized to your tastes as well as budget plan? If you will be having youngsters at your event or for special diets, ask if the caterer has allowances for these specific demands.

That lags the food?

Remarkably, how long a providing business remains in business is not as vital as that is behind the food. The cook’s background and experience can be more vital than the proprietor of the business. The skills, experiences and interests of the cooks behind the scenes will ultimately be reviewed the plate. Fresh is constantly best as well as they are billing you as though it were made fresh. Insist on just utilizing a catering service that uses fresh food, not frozen.

Insurance and also licensing

Make certain to check if your event caterer holds present insurance policy, wellness department as well as liquor licensing accreditation. These are necessary requirements for a wedding catering service and also without them your event may wind up costing a whole lot more than your expectancy.

With the sufficient knowledge for the above aspects and appropriate preparation, discovering the very best food caterer for your event does not require to be a challenge. Remember success of the event depends upon your option of suppliers, and the event caterer you hire will certainly be representing you at the occasion. So take your time, as well as select carefully.

Skin Tightening Better Than the Best Solutions

Basically skin tightening is working for anyone at any age can benefit from a treatment. Tummy tuck operations or the face life surgeries that were performed in the yester years are not ideal now. You do not need a surgery for nothing at all. So, how to counter it then? Here is the best chance for you to deal with the problem. Skin Tightening through rejuvenation technology is the latest talk of the town. You do not need wraps or laser treatment to get your skin tightened in the essential areas that you want to do so. Cryotherapy Melbourne is the use of extremely cold temperatures, for a short period of time, to assist in the treatment of ailments and injuries.

You do not have to spend so much money as well. SSR Super skin rejuvenation technology can be of best assistance for you to get back to your youthful countenance once again. Remember those days in schools and colleges when you looked thin and appealing to impress countless number of people out there. You can get back to those original days once again just in no time with the best effective treatment that is offered by the premium player in the industry as of now. Get ready now to face the challenges with best agility and smartness. Aging is for all of us. None of us can be able to escape it for real. Yet, how many models and celebrities that we see in the television in movies are able to counter aging in an inspiring way.

How many icons and leaders do take care of their youthful looks and countenance in spite of their hectic schedules of public life. We can do it too. We can do it with no big expenditure now. In fact, there is no need for any complicated surgeries as you may fret about. There is no need for any big amount of money to be spent on the endeavor. There is no need to bother about any side effects.

You can be completely safe and you can be doing your professional and business routines as you please to do so without any limitations. If you can find a miraculous remedy of such a kind the you are to be delighted once for all in your life, don’t it? Yes, we are here to suggest you one such best remedy for you that can change your looks once for all. You would not feel shy again to see the neighboring pretty ones again. No one calls you an uncle or aunt anymore for your looks are to turn out so young just after the Skin Tightening treatment that is totally an organic method of approach for a holistic cure.

SSR Super skin rejuvenation technology is meant for all. There are no limitations or barriers for anyone to resort to some wonderful therapy like this one here. You can feel free to call us at Kendallcosmetics.com.au Sydney for free consultation or for an appointment right now, to get your bookings done in advance ahead of your visit, here.

Search Engine Optimization: Helpful Hints You Can’t Go On Without

As the Internet grows, it could cause more difficulty in getting traffic to your website so I decide to get a freelance SEO consultant Sydney. The steps listed in this article will help you have a leg up on your competition. Excellent content will do you little good without an audience. Here are a few ways you can raise awareness of your site. It is the process of getting traffic from the natural and organic search results on search engines to your site.

Make sure you know how experienced they are. In order to make a thoroughly researched and informed decision, you need to be aware of the potential risks involved in your choice.

Your domain name should be both relevant to the product you’re selling and easy to remember. This is very useful for the people who discover you through YouTube because it is easy to remember.

There are a few things that you can do to optimize your search engine results. A well-written description tag will benefit your site, as it is included on many search engines to tell readers what your site is about, enticing them to click through. Keep your meta tag short and to the point. The better the quality and effectiveness of your description tags, the more likely people are to actually visit your site, even when your competition ranks higher than you on your keyword’s search engine results page.

Listing with a product feed service can make your business more visible online and bring in new customers. The feeds will actually list different details about services and products, like images, as well as prices and descriptions. Make submissions to shopping comparison sites and all of the major search engines. Feed readers will also allow your customers to subscribe to the feed themselves.

You should sell yourself to others as a specialist in your field. This is a great Internet tool. Focus your products and services on a very specific segment of the market, then utilize search engine optimization so that those buyers will be able to find your site on the internet. It’s essential that, through it all, you are giving your clientele exactly what they want, instead of your best guess on their desires.

Taking the time to proofread a website’s content is an important task that many webmasters fail to do. It is crucial that your website is easy to read for both search engines and customers. When you have mistakes in your content, search engines will skip over you.

You will not have to use image links if you are using SEO correctly. Image links don’t have any anchor text, which means all a search engine has to work with is the link’s URL.

It should go without saying that original content beats out copied content in the SEO wars. One way to drive traffic is to offer content and information that is unique and exclusive to your site. You are going to have repeat readers if you engage them with original and well written content.

One vital tip in regards to SEO is to include current topics or events that you can and tying it to your service or product. These current events can be used to draw visitors to your site. This can also make your site give more information to the people that visit often.

When working on your site’s SEO, remember to consider your human readers first. Many people only use content that search engines read without considering their visitors. Your site should be easy to read over. If you ignore your visitors, your site has no chance to compete.

When looking to optimize your website, it is a good idea to consider using the services of a company whose primary business is SEO. You will have a better chance of being a high ranking website if you do this. Various companies provide excellent deals for this kind of service.

Use search engines to drive customers to your site. Make your site spider friendly, and it will get excellent search engine results. You need to tag all images on your webpage, a search engine only looks for text. Always make sure that your description is rich in keywords.

Don’t ever publish an article more than once on your site. If you do, Google may think your cheating the system. Your page rank will suffer significantly if you implement this.

Marketing through email will be a large part of website promotion, so know how to do things with it. Your email texts still need to incorporate SEO keywords as well as bookmarking and social media tools. Using an email format that is easy for people to forward to their contacts is a great idea.

A great way to get links for your website is to leave comments on blogs with relevant topics. If you leave quality comments on their blog, most blog owners will allow you to leave your link in the comment. You should not leave your link on blogs that have nothing to do with the content of your site, and the comments you leave should add something of value to the other site. Understanding the subject will allow you to comment knowledgeably on other blogs and include your link.

If you want to get your site to rank higher in searches, then post a good volume of content on it, all related to your site’s niche focus. If the blog is about hockey, discuss hockey player cards, team jerseys and equipment. If you offer a broad range of articles, you can increase the chances of achieving a high search engine ranking.

You need to design your website so that you can differentiate it from all of your competitors. This article will give you some great ways to help your website become more popular. Set aside time in your schedule to learn about and implement these SEO strategies.

A Brief Timeline of Yoga

Pilates teacher training Sydney undergo number of hours of courses before they became a professional. As we know, yoga is enjoying an immense renaissance across the world – we know about Bikram’s Hot Yoga, Lotus Pose, general physical pretzelling and oh so much about where to buy yoga clothes, yoga mats, even yoga gear for our pets! However, the history of yoga is rich and long standing and deserves some mention. So without further ado, let us begin near the beginning.

Between 200BC and 300AD an Indian philosopher known as Patanjali gave the world the Yoga Sutras – a series of aphorisms that set out the practice of the eight limbs of classical yoga. Though we know very little about the sage himself, Patanjali’s great work is considered the cornerstone of the knowledge of yoga practice, from asana practice to the deeper internal journey of meditation and self- realization. The work is set out into four chapters known as The Samadhi Pada, the Sadhana Pada, the Vibhuti Pada and the Kaivayla Pada. Yoga means union, sutra is the Sanskrit word for thread, and pada is the Sanksrit word for book. These 196 short phrases remain the foremost body of work on the philosophy of yoga. From the commentary and analysis of yogis, sages, translators and philosophers over waves upon waves of time we have accumulated the wisdom of yoga as it is practiced today – a combination of asanas, meditation and body/spirit care that has proven to be of timeless benefit to all who engage in this practice.

Hatha Yoga

This is the style most familiar to most of us. Hatha Yoga is also known as the forceful yoga; the name Hatha comes from a combination of two Sanskrit words Ha (sun) and Tha (moon). The western practice of Hatha Yoga focuses mostly on the asana practice, which is designed to keep the body flexible and to cool the mind in preparation for meditation. This form of yoga also aids in creating a harmony between our dual natures (masculine/feminine, hot/cold, will/surrender) and brings us closer to a deeper practice of yoga.

Bhakti Yoga

Bhakti yoga is the yoga of devotion and chanting. Predating Hatha yoga, Bhakti yoga is approx. 4000 years old making it one of the oldest forms of yoga in the world! North Americans most commonly come to yoga as a form of exercise, whereas Indian culture approaches asana practice as a way to calm the mind before meditation and worship. Kirtan is the practice of singing the name of God in all his/her divine aspects; translated from Sanskrit it means ‘I surrender to the Lord’. Traditionally, kirtan is performed in a call and response style. The kirtan leader sings a line or verse of a mantra or prayer, and the kirtan group responds as accurately as possible. Kirtan is a community, a dialogue between the call leader, the kirtan group and the energy of the Divine. In the eight limb system of classical yoga, kirtan is considered to be pratyahara (focusing the mind inward) and is a bridge between our inner and outer selves. Bhakti yoga is the divine melody and rhythm of the human spirit, expressed in chanting and song.

Karma Yoga

Karma yoga is selfless service to others. This yoga asks that the yogi make his/her actions in this world expressions of devotion and offerings to God, without considering personal gain. If you do community work, volunteer work, or just do something very nice for someone for no reason at all, you are performing acts of karma yoga. Gandhi’s years of selfless service to South Africa and India are famous examples of the work of Karma yoga.

Dream Yoga

Dream yoga is about listening attentively to what your dreams are telling you. This knowledge is used to better your waking life by helping you pay more attention to your daily realities, dreamed or shared.

Jnana Yoga

Jnana yoga is the study of the philosophy of yoga; Jnana is the Sanskrit word for knowledge . The practice of this yoga involves deep meditation practice, study of the self, the True Self and the Transcendental Self. The yogi is challenged to examine the real and the illusory. In order to do so the yogi must use his/her mind to retrain the mind to separate the real from the unreal and thus discover and liberate the True Self. Jnana yoga uses meditation, introspection and contemplation techniques to attain wisdom and enlightenment.

Mantra Yoga

This is primarily the yoga of sound. The word mantra comes from a combination of the Sanskrit words man ‘to think’ and tra ‘instrumentality’ . Mantra is intention expressed as sound, unlike Bhakti yoga , which is strictly the yoga of song and chanting; for instance when you chant ‘OM’ you are combining mantra yoga and bhakti yoga. Mantras have been chanted for thousands of years (some continuously for thousands of years!) to guide the mind into meditation and to establish an intention to create states of consciousness or ask for divine guidance.

Raja Yoga

Raj is the Sanskrit word for king and Raja yoga is known as the Royal Yoga because it brings out the king/queen in all of us; the noble inner self that is so infrequently acknowledged in our every day lives. Raja yoga provides an opportunity to focus on the quality of our daily thoughts and deeds, being careful to reveal the goodness that the workings of the mind often conceal or disregard. Most closely associated with the Yoga Sutras of Patanjali, it is most commonly expressed in the eight limbs of Classical Yoga.

Namaste (the Divine in Me Honours the Divine in You)

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Yoga – The Antidote to Arthritis and a Key to Healthy Aging

The private reformer Pilates design of springs, ropes, pulleys and sliding carriage allows both assistance and resistance to the exercises. Forty years ago, when I first became interested in yoga and therapeutic exercise, I was assisting an older woman who was immobilized in her wheelchair by arthritis. Long before I understood the degree to which yoga can rehabilitate the body, I was helping people who were unable to dress, bathe or feed themselves independently due to the pain and stiffness in their joints. This has helped me understand the extreme suffering that can be inflicted by arthritis.

Back then, people with joint pain and swelling were advised by doctors not to move! The thinking was “If it hurts, don’t move it.” We now know that inactivity is one of the worst responses for someone with arthritis.

As Loren Fishman, MD, points out in his book, Yoga for Arthritis, “Arthritis restricts movement, yoga increases range of motion-these two were made for each other.”

Arthritis is the leading cause of disability in this country, limiting everyday activities for millions of people. Drugs, surgeries, and steroids can alleviate some of the discomforts, but study after study has shown that exercise is most beneficial to most forms of arthritis, specifically low-impact, flexibility-enhancing exercises such as yoga.

Osteoarthritis, a painful and often debilitating condition caused by decades of wear and tear on the joints, is considered to be one the side effects of living longer. By the time we reach age sixty-five, X-rays for at last a third of us will show some signs of osteoarthritis, the most common of a group of diseases collectively referred to as arthritis.

Arthritis in its many forms affects more than seventy million (or one in three) American adults, according to estimates by the Center for Disease Control and Prevention.

Arthritis is so common in our culture that most people consider the pain and discomfort it brings to be a normal part of aging. Arthritis makes normal activities increasingly painful and difficult and diminishes or destroys the quality of life.

An Overview of Arthritis

The word arthritis means “joint inflammation.” Modern medicine recognizes more than a hundred varieties of conditions that produce deterioration in joint structures. The common thread among these conditions is that they all affect the joints-those nearly 150 ingeniously designed structures located where two or more bones come together.

Arthritis-related joint problems may include pain, stiffness, inflammation and damage to joints. Joint weakness, instability and visible deformities may occur, depending on the location of the joint involved.

Arthritis is classified into two main types. Rheumatoid arthritis is a chronic inflammatory disorder, resulting in stiffness in the joints and muscles, joint erosion and pain. Osteoarthritis is a degenerative disorder that erodes the cartilage in joints, which leads to bones rubbing together. Osteoarthritis frequently occurs in people who are overweight or whose joints are painful from extreme overuse.

In spite of the prevalence of arthritis, be careful not to jump to the conclusion that your achy joints are necessarily due to it. Overuse and injuries can also result in tendonitis, bursitis, carpal tunnel syndrome and other fairly common conditions that are unrelated to arthritis.

Arthritis and Exercise

To remain healthy, muscles and joints must move and bear weight or they will lose strength. This weakness, coupled with joint swelling, will make the joints unstable. Joints in this condition are vulnerable to dislocation, increased injury and pain. Thus, regular gentle movement helps to reduce pain and to maintain mobility.

Physical movement promotes health in many systems of the body. It increases circulation, which in turn reduces swelling and promotes delivery of oxygen and nutrients to the tissues. With immobilization, a cycle of deterioration begins.

Because movement is crucial to so many physiological processes, the arthritic person’s overall health tends to deteriorate without it. The normal functioning of the immune system declines, infections and illnesses occur, and the person often becomes frustrated and depressed. This cycle is self-perpetuating.

When someone comes to me with arthritis, I teach them how to practice yoga safely with the support of yoga props. For those who are new to yoga, the term “yoga props,” simply refers to any object, such as a wall, a sturdy table or a chair, a folded blanket, a firm pillow, a strap or other item that makes practicing yoga safer and easier. Yoga props are especially helpful for older beginners who may have balance problems and are coping with common health issues such as arthritis and osteoporosis. In addition to common household objects that can be used as yoga props, there are professional yoga props such as a sturdy wooden bar known as the “yoga horse,” yoga wall ropes, yoga bolsters in many shapes and sizes, yoga straps, special yoga chairs, yoga blocks, firm yoga blankets and more elaborate props like yoga backbenders that give people with arthritis and other common health conditions new hope and confidence.

Physicians are increasingly advising regular gentle exercise for people with arthritis because it tones muscles and reduces stiffness in joints. Yoga is an ideal form of exercise for this because its movements are fluid and adaptable. Yoga loosens muscles that have been tightened by inactivity, stress and tension. In yoga we progress gradually, beginning with simple stretches and strengthening poses and advancing to more difficult postures only as we become stronger and more flexible.

If necessary, you can begin with gentle movements while sitting in a chair or lying on the floor. You can gradually add weight-bearing standing postures, with the support of a wall, counter or table, wall ropes, chairs, blocks, and other props.

The weight-bearing yoga standing poses are among the key poses for safely increasing range of motion in all the joints as well as increasing strength and flexibility.

It’s important to note that weak muscles are considered a risk factor for osteoarthritis. Be especially aware of weakness in the quadriceps, the large frontal thigh muscles: The weaker the quadriceps, the higher the risk of developing osteoarthritis in the knee. Yoga standing poses are valuable for strengthening the quadriceps without wear and tear on the hip and knee joints.

Practicing yoga can help improve respiration throughout the day. Calm, slow, rhythmic breathing helps to release both physical and emotional tension by flooding the body and brain with oxygen. The regular, daily practice of deep relaxation is restorative to every cell of the body.

I encourage those of you with arthritis to seek the help of an experienced teacher who can help you learn to distinguish between good pain and bad pain and to make yoga part of your daily life.

The positive effects yoga can have on mood and overall outlook are especially important to someone with arthritis. A yoga class offers positive support and the opportunity to connect with people who are health-minded and have experienced the benefits of yoga. Numerous studies emphasize the value of group support in coping with health challenges such as arthritis.

With arthritis, as with any injury or disease, listen to your body with focused attention to avoid injury and determine which movements are most healing. Take classes with a teacher who is knowledgeable about arthritis. If you are new to yoga, I recommend a few private lessons, if possible, or start in a small group class with individualized instruction, where you can practice at your own pace.

Guidelines for Practicing Yoga in Class and at Home

1. Respect pain. All yoga students, but especially those with arthritis, must learn the difference between the beneficial feeling of muscles stretching and the pain that signals harm. Learn to distinguish between the normal discomfort of moving stiff joints through range of motion, and the pain caused by a destructive movement or an excessive demand on a joint. Sudden or severe pain is a warning. Continuing an activity after such a warning may cause joint damage.

In general, if pain and discomfort persists more than two hours after a yoga session, ask a knowledgeable teacher to check your alignment and help you modify the pose. Try moving more slowly, practicing more regularly and experiment with how long to stay in a pose. There is no set answer to the perennial question “How long should I stay in the pose?” Stay long enough so that a healthy change has been made but not so long that your body stiffens from staying in a position too long.

2. Balance work and rest. Balancing activity and rest applies to yoga as well as to other daily activities. Do not exercise to the point of fatigue. Stop before you are exhausted! Weakened, fatigued muscles set the stage for joint instability and injury. Balance your active yoga session with yoga’s deeply relaxing restorative poses. Restorative poses are passive poses that help your internal healing processes to work. If you are fatigued, practice restorative poses first. You will benefit more from active, more challenging poses, if you are well rested.

3. Practice with focus and awareness (pay attention to how you feel) and breathe properly. Avoid mechanical repetitions and counting while exercising. Watch the flow of your breath and your body’s response to a particular pose or exercise. Without fully expanding your lungs, the muscles you are exercising cannot be adequately supplied with oxygen. Holding your breath while stretching inhibits relaxation. Smooth, peaceful, rhythmic breathing through the nose reduces pain and tension and increases the feeling of deep relaxation that follows a yoga session. Learn to tune into what your body is telling you.

4. Learn to use yoga props. People with arthritis may already be quite stiff by the time they start yoga. The use of props helps improve blood circulation and breathing capacity. By supporting the body in a yoga posture, props allow the muscles to lengthen in a passive, non-strenuous way. Props help conserve energy and allow people to practice more strenuous poses without hurting or over exerting themselves.

Yoga for Arthritic Hips and Knees

The areas most commonly affected by arthritis are the hips, knees and hands. With decreased movement, the muscles and soft tissues around the hip shorten, putting additional wear and tear on the gliding surfaces. If a person becomes more sedentary in an effort to minimize pain, bones and cartilage receive less weight-bearing stimulation. Bone spurs may even develop to further limit movement.

Lack of exercise also weakens the thigh and calf muscles. Their strength provides stability and support for the knee. When the soft tissues of the joint swell, this causes compression and reduces space in the joint even further.

Standing poses are crucial for stretching and building supportive strength in the hips, buttocks and thighs. Moving the head of the femur in the hip socket helps distribute synovial fluid, thus lubricating the joint and all points of contact.

The same standing poses recommended for hips are also critical for knee rehabilitation. They create more space in the knee joint for synovial fluid circulation and develop the strength of the thigh and calf muscles for better support.

Sit on the Floor Every Day!

I encourage all my students, especially those with osteoarthritis of the knees, to sit on the floor every day, in various cross-legged and other bent knee positions, as part of their daily life routine. This helps assure that you do not lose the ability to sit comfortably on the floor. Sitting with the legs crossed loosely is a simple, natural position that helps remove stiffness in the hips and knees. To help you sit comfortably on the floor with your back straight, sit on one or more folded blankets, a firm bolster, large dictionary or other height. Avoiding sitting on the floor will only make your hips and knees stiffer with the passage of time.

Hint: If there is pain in the knees, try increasing the height under the buttock so that your pelvis is higher than the knees, and place folded blankets or yoga blocks under the knees. A knowledgeable yoga teacher can help you adjust your props so that sitting on the floor becomes easy and comfortable. Increase the length of time you sit gradually, and be sure to cross your legs the opposite way (opposite leg in front).

Caution: Do not strain your knees by attempting to sit prematurely in more advanced, bent-knee positions such as the classic Lotus Pose. Forcing your body into any position can result in serious injury. STOP if you feel pain, and consult a knowledgeable teacher.

SUZA FRANCINA, the former mayor of Ojai, California, is a writer, animal advocate and Certified Iyengar Yoga Instructor. She has taught yoga since 1972 and is a pioneer in the field of teaching yoga to seniors. Her first book, Yoga for People Over 50, was published in 1977. She is author of The New Yoga for People Over 50 (Health Communications, Inc., 1997); Yoga and the Wisdom of Menopause (HCI, 2003); and The New Yoga for Healthy Aging (HCI 2007). She is currently completing a spiritual memoir, Autobiography of a Yogini. Her writing has appeared in numerous other books, magazines and publications worldwide. Born in Holland in 1949, she emigrated with her family to Ojai, California at the age of seven and has made the Ojai Valley her home ever since. To learn more visit http://www.Suzafrancina.com.

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How to Throw a Charming Teddy Bears Picnic Birthday Party!

A Teddy Bears Picnic is the perfect party theme for both boys and girls! It can be held indoors or out, in a park or in your very own backyard. The best of all it is simple and very cost effective. To complete your picnic rug hire, add an abundant grazing table full of your favourite treats.

Decorations: If your having the party outdoors, use the natural setting as your decoration. Set up beside a big tree for shade, cover picnic tables with gingham tablecovers and have large picnic blankets for the kids and their special friends to sit on. If you choose to have the party indoors, decorate the main party room like a forest. Cover 1 or 2 walls with butcher paper and paint on simple trees, flowers, grass, sky, clouds and some friendly birds and insects flying by. Use gingham fabric to decorate tables and lay out picnic blankets for sitting. Gather all the Teddy Bears you can find through friends and family and place them all around room. Indoors or out, helium filled balloons are always an important part of this theme. Don’t forget the giant homemade “Teddy Bears Picnic” party banner!

Invitations: Find cute teddy bear scrap booking paper or use brown construction paper cut into the shape of a Teddy Bear. A cookie Cutter works great for this! Put the teddy bear picnic rhyme on the front of the invite. The teddy bear picnic rhyme goes like this…”If you go down to the woods today, you’re sure of a big surprise, If you go down to the woods today, you’d better go in disguise, For ev’ry bear that ever there was will gather there for certain, because today’s the day the teddy bears have their picnic.” On the inside of the invite, using your computer, print out the party information. Cut and paste if your not printing right on to the invitation. Use some cute clipart to dress up the inside party information. Be sure to request that every child bring their favourite teddy bear.

Craft: Before the party, make each child a set of Furry Bear Ears. The ears can be made with a brown furry material or brown felt. Make a template of an oval approximately 6″ long by 3 1/2 inches wide. You need 2 ovals per set. Trace onto material and cut out oval shapes. Fold the ovals in half lengthwise around an inexpensive hair band and affix with a hot glue gun. Voila! Fuzzy Bear Ears!

Guest arrival: When the guests arrive, paint on them a perfect little black bear nose and give them their very own Fuzzy Bear Ears to wear. Adorable! While waiting for everyone to arrive, have a small activity set up like teddy bear colouring pages. When all guests are accounted for, start out the days activities by sitting on the picnic blanket and have everyone introduce their Bear. Then read the classic children’s book “Teddy Bears Picnic” to get everyone in the mood.

Lunch: Make Picnic Baskets for the guests attending. Purchase inexpensive wicker baskets at your local dollar store or craft store. Dress up the baskets by hot gluing red & white gingham fabric to the inside of basket. Lunch is to be served in the baskets including a plate, napkin and utensils. The kids will feel so special when the receive their special pre-packed lunch in their own beautiful basket. After lunch, their basket doubles as their “loot bag” for all the items they will collect on their “Bear Hunt.” The lunch baskets can consist of Honey and Peanut Butter Sandwiches cut with a teddy bear shaped cookie cutter, a juice box, a fruit cup and of course a pack of teddy graham cookies. A neat idea for dessert is to make paw print cupcakes. Using your favourite cake flavor and your child’s favourite colour for icing, make little paw prints using 1 junior mint and 4 upside down chocolate chips. To cute!

Games: Bear Hunt – Proceed just like you would on an Easter Egg Hunt. Even use those plastic eggs and fill with candy and trinkets. To make it more Teddy Bear like, decorate the Eggs with a Bear sticker or draw on a Bear paw print with a black sharpie. You can let them go and find anything or you could colour co-ordinate so every child gets the same amount. For example, Sally finds and gathers the pink eggs, John finds and gathers the blue..so on. You can also use shapes coloured on the eggs for definition. Squares, triangles, hearts, stars – anything a toddler can recognize. With help of course! Another fun game to play just before the party winds down is “Is that your Bear?” Have the kids sit in a circle with all their Bears piled in the middle. The birthday child will go first. They are to put on a blindfold and when they are ready, they are presented with 3 bears, one of which is their own. Through touch they are challenged to figure out which Bear belongs to them. Perfect for toddlers!

– Purchase party supplies in Canada

http://www.partycanada.blogspot.com – More great party planning ideas!

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Yes, You Can Cook! Simple Tips To Improve Your Cooking Ability!

There is so many delicious mouth-watering options for you to select on our fantastic bbq catering Sydney that will impress your quests, family and friends. Everyone loves to sit down and eat a good food. It can be even more fun when you are eating food is good cooking meals. This article will help both people who are new to cooking for the expert and novice alike to make meal time tastier.

Prepare in advance as much of your recipe as possible. It is important to have all the prep work finished before it’s time to begin cooking. You can help lessen the potential stress by doing prep work in advance.

If you’re trying to start making more food yourself, go to the bookstore or library and get a cookbook of simple and basic recipes that appeal to you. Try different recipes and be patient as you come up with something that works for you.

There are ways to fix your work and be able to use it. Mix two tablespoons of water with one tablespoon of corn starch in a small bowl. Stir this mixture into the thin sauce to thicken up. Make sure to introduce the starch slowly while stirring constantly to make it not be too much.

Have you ever felt sorry for throwing out some moldy fruits? You may have wondered if it is okay to salvage them by trimming away the moldy parts. There is no two ways about it; rotting fruit is unhealthful. Mold grows inward to places that you see and can make you ill.

Many use a good number of apples for baking and cooking throughout fall and winter, but if improperly stored, they will no longer be usable. To properly store them, store apples in open-mesh bags or baskets in a cool basement or in the produce drawer of your refrigerator. One rotten apple will spoil the whole bag so keep an eye your apples.

If you wish to have crispy French fries, then soak the potatoes in a bowl of cold water for a period of at least half an hour before use.

Use fresh ingredients whenever possible, as they make the food more flavorful, and they are also less expensive.

Always use an airtight containers to store sugar or flour. Keeping your food in airtight containers will stop them from spoiling or being infected with bugs.You buy them on sale often at discount stores and they are a beneficial asset.

If the recipe has called for water, you could easily use chicken broth, beef broth, or cooking liquids.Instead of using milk, try sour cream, buttermilk or sour cream. Using a variety of liquids can add nutritional content to certain dishes and improve their flavor.

This will help to give your dish to become more flavorful.

Spices should be replaced every 6 months. The flavor of spices fade just a few months after opening the container. If you purchase a new spice but doubt you can use it before the flavor dries up, give half to a friend or family member.

Always begin your cooking with utensils very well before you use them. Any residual food matter missed during washing can ruin whatever you plan on cooking next. This could allow for bacteria to spread.

When using fresh herbs in your cooking like parsley or basil, bunch them together and cut them with a pair of scissors. This will keep the herbs drier and lighter than if they are chopped.

If you want to serve a complicated meal, try doing prep work the night before so you are less stressed. Get everything together beforehand; ensure you have all the ingredients, measure and chop all spices or herbs and make sure that you have what the recipe requires.You can reduce a lot of recipes to a matter of mixing everything put together when it’s time for you do good advance preparation.

When food is being sauteed, avoid over-filling the pan. Make sure you do this at a low temperature.

There are a few ways you can heat up tortillas properly. One of the ways you can do this is placing the tortilla on an oven rack that has been preheated to 350 degrees and reach desired cripness. You can also heat the tortillas by placing them on a gas stove. These two methods can make your tortilla than microwaving.

Spices rapidly lose their flavor and aroma if they are kept in areas that are bright, humidity, or warm. This will overexpose your spices to the elements which make them to lose their flavors.

Try not over or undercook a cake. The recommendations on the package are only guidelines, because many factors, like elevation, can have an effect on the actual time needed. A tried and true method is to insert a toothpick into the center of the cake. If batter sticks to the toothpick when it comes out, more baking is needed; when the toothpick stays clean after insertion, the cake needs to be baked longer.

Fresh herbs and different types of natural seasonings can help spice up even the simplest dish. Dried herbs like oregano and spices can be used for highly complicated dishes with varied flavors. Fresh herbs have a better flavor.

All good cooks began by creating easy dishes from simple recipes. You might think that learning good cooking skills take years, but you could be off on this assumption. Anyone can accomplish this. Now that you have read the great tips in this article, you should be prepared to take on your first kitchen endeavor.