Exercise – Page 97 – Irene Pastore Fitness.com

10 Good Reasons To Buy A Yoga Mat

February 23, 2013

Would you consider wearing someone else’s dirty socks? Probably not. Then why would you stand, sit, or lie down on a communal mat at your local gym, or Yoga studio?

Mats collect sweat, dirt and dust. In a very busy studio, or health club, it’s not likely that Yoga mats are cleaned on a regular basis.
The surface of a borrowed, or rental, is “one size fits all”. You might slide all over the mat because the texture isn’t sticky enough, or maybe it’s not long enough for your height. You may need a thicker mat, if your back or knees feel uncomfortable.
You can get warts from a communal mat.
You can get athletes foot from a communal mat.
A mat, block, belt or foam wedges are personal pieces of equipment, bearing your own energy. Yes, inanimate objects collect the energy of their owner. Some people carry energy that isn’t healthy.
All mats are not created equal. When you purchase your own mat, you can select the size, texture, color and thickness, that’s just right for you.
Using your own mat enhances your practise because you’ve selected the right texture, thickness and size.
Using a communal mat is like wearing a pair of communal socks or shoes. If you’re repulsed by the thought of wearing communal dirty, then you should feel the same way about communal Yoga mats.
Cleaning your own mat is easier than you think. You can put it in a washing machine in cold water for a very thorough cleaning. You can also buy a mat cleaner for a quick clean up right after class.
Keep Your Yoga Mat Clean
Some mats are chemically treated to prevent the growth of bacteria and viruses. If you’re chemically sensitive and are using a communal mat, you won’t know the difference.

Communal Yoga Mats: Beware of Germs, New York Times, July 27, 2006

Foot Fungus Alert: Yoga Journal

Quick Tip: How To Clean A Yoga Mat: Blue Moon Personal Training

32 Types of Hidden Sugar In Packaged Food

February 17, 2013

Sugar is added to most packaged food. Learning the various names for natural, processed sugars, will help you know what to look for when you read food labels. The list identifies natural sugars. Natural sugars are derived from food, rather than chemicals.

32 TYPES OF ADDED NATURAL SUGAR IN PACKAGED FOOD

Agave Syrup, Beet Sugar, Brown Rice Syrup, Brown Sugar, Cane Juice, Confectioner’s Sugar, Coconut Sugar, Corn Syrup, Corn Syrup Solids, Date Sugar, Dextrose, Dehydrated Cane Juice, Evaporated Cane Juice, Fruit Juice Concentrate, Fructose, Honey, Lactose, Malted Barley Syrup, Maltose Syrup, Maple Syrup, Molasses, Palm Sugar, Raw Honey, Sorbitol, Sorghum Syrup, Stevia, Sucrose, Succanat, Turbinado Sugar (aka Raw Sugar), Xylitol.

If you think that added natural sugar makes you addicted, i.e., you can’t stop eating even if you’re full, then it might be a good idea to cut back, or cut out eating foods that contain added natural sugar. Lowering or eliminating added sugar reduces calories, and will you help you maintain a healthy weight.

Sneaking Midnight LaSagne

February 7, 2013

Late night binge eating is now considered an eating disorder by conventional medicine. If you think you’re a binge eater, here’s some advice from the New York Times about late night eating and weight gain. ABC News reports about the reasons you binge eat, and how to stop.

REASONS FOR LATE NIGHT BINGE EATING

Insomnia
Poor nutrition
Depression
Low self-esteem
Anxiety
Skipping breakfast
Eating first meal several hours after awakening.

POOR NUTRITION

If you’re diet consists of mostly processed foods, and sugars, you’re not getting optimum nutrition. Clean up your diet, by consuming whole foods. Cut down or eliminate sweets, and sweetened food. By the way, almost all food is made with added sweeteners, even vegetarian food. Read labels and find out what’s added to your food.

When you consume processed foods your body craves nurishment. You’re going to eat more to satisfy cravings. Instead fill up on whole food, such as brown rice, breads and pasta made from whole grains, not white flour. Salt can also create food cravings – so cut down.

WHAT ARE WHOLE FOODS?

Brown Rice, Whole Hulled Barley
Bread and pasta made from whole grain flour
Fresh raw fruit
Whole vegetables steamed, raw or sautéed

WHAT TO AVOID

Sugar
Foods that are sweetened with sugars
Canned food
Overly cooked food
Frozen food is overcooked. Skip it and eat fresh veggies instead.

Risky Exercise 101

February 3, 2013

FITNESS BALL + DUMBBELLS = ACCIDENT

A common exercise is to sit, or lie down on a fitness ball while holding dumbbells in each hand. Is it a good idea? Not really. Why so? Because if you lose your balance, and fall, you can suffer broken bones in your shoulders, arms or neck.

The fitness ball is designed to enhance your flexibility, core strength, and coördination.

Don’t misuse this great piece of equipment.

Maybe you’re accustomed to using dumbbells while positioned on a fitness ball. Maybe you’ve never lost your balance. There’s always that first time.

Fitness balls can break during your exercise routine.

The first time you lose your balance on a fitness ball, while holding a set of dumbbells, may be the last time you ever try it. After you’ve injured yourself, you won’t do it again.

Exercise Advice You Don’t Need

February 2, 2013

Have you met the gym know-it-all? The one who doles out exercise advice at your gym, or employee fitness center. They’re ready, willing, and able to tell you how you should go about your exercise routine.

Your friend isn't the best source for exercise advice. — *Your friend isn’t the best source for exercise advice.*

Would you allow an amateur photographer take pictures of your wedding? Probably not. Then why allow an amateur to give you fitness advice?

Your friends are not professionally trained to give exercise advice.
Your friends do not know how to assess your abilities.
Your friends are not familiar with the exercise equipment that suits you best.
Your friends don’t have a clue about exercises that are risky, or even dangerous.
Your friends don’t know how to design exercise programs for you, themselves or anyone else.
You’ll wind up with an injury.
You’ll waste your time, and won’t get results.
Your friends do not know how to prevent exercise injuries during training sessions.
Your friends are unqualified.
Your friends can’t help you achieve your health and fitness goals.

Exercise of The Month: February 2013

February 2, 2013

SIDE LEG LIFTS

Exercise Type: Core Stabilization

Muscles Worked: Outer Hips, Inner Hips, Back, Shoulders, Oblique Abdominals, Transverse Abdominals.

HOW TO PERFORM SIDE LEG LIFTS

Lie on your right side with your head resting on your right hand, legs together. Place left hand in front of you.

Breathe in deeply. Exhale and lift both legs up, as shown in the photograph. Keep edges of both feet together.

Exhale as you release both legs to the starting position.

Repeat the exercise on your left side.

MODIFICATION

If you can’t lift both legs at the same time, try lifting the top leg only. As you get stronger, try lifting the bottom leg to tolerance.

Stop the exercise if you experience discomfort or pain.

CORRECT TECHNIQUE

The goal of this exercise is to keep your body steady while lifting both legs.
Do not allow your shoulders or hips to sway back and forth.
Maintain a steady position with your head, neck and shoulders.

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