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Brink's Unified Theory of Nutrition For Weight Loss and Muscle Gain
Copyright 2005 Internet Publications When people hear the term Unified Theory, some times called the Grand Unified Theory, or even "Theory of Everything," they probably think of it in terms of physics, where a Unified Theory, or single theory...
History of kitesurfing
KiteSurfing is by far the latest craze in extreme sports. The idea of using a kite to enhance speed and gravity for the surfer seems like a new and exhilarating challenge, yet the art of KiteSurfing dates back to the 13th Century Chinese when it...
Quitting Smoking
Copyright 2005 Dave Markel
Quitting smoking is considered to be one of the most difficult
things to achieve. Many people try to give up a few times before
succeeding completely. Smokers generally have both physical and
psychological...
Scuba Dive the Florida Keys
One of the best areas to scuba dive within North America is in the Florida Keys, a long string of islands just south of Miami. For any scuba diver traveling to southern Florida, even a quick day trip to the Florida Keys is worthwhile. There's great...
The Boston Red Sox win the World Series championship, its sixth championship win, but first since 1918.
It’s what they have been waiting for. The Boston Red Sox wrapped up their four-game sweep of the Cardinals with a 3-0 victory in Game 4. The 86 year stretch between World Series championships is finally over and the World Series Trophy has found...
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Exercise Tips for People With 'No Time'
Copyright 2006 Sheri Zampelli
As our lives become more complex, we need creative
time-management twists to juggle all the things we want to do.
This article will give you tips on how to fit exercise into your
busy schedule, even if you have a sedentary lifestyle.
The first step is to drop the all-or-nothing, perfectionistic
thinking that says "It has to be at a gym. It doesn't count if
you don't breathe hard. It doesn't count if you don't do it for
at least 30 minutes non-stop," etc. Any physical activity is
more beneficial than NO physical activity. So open your mind and
let's create new solutions.
We all get stuck from time to time sitting at our computers,
waiting for one thing or another:
*Long print jobs
*Slow or large downloads
*Large files to open
*Inspiration on what to write or do next
*"Instant" messages
*iPod Updates
Here's how you can put that time to use:
1. Get a medicine ball and/or exercise band at your local
sporting goods store or on-line.
2. Put these items near your computer in an easy to reach
location.
3. Begin compiling a stack of exercise ideas from magazines or
books which you will also keep near your computer (consider
starting a three-ring binder so you can easily find the book and
flip through it at will).
4. When you encounter a wait period (or just need a little
break), do a set of arm or leg exercises. Here's a list of ideas
to get you started:
Chest Press: Strap an exercise tube around the back of your
office chair and do occasional chest presses. Hold one handle in
each hand and position your hands so they are at chest level.
Sit up straight. Push forward and extend your arms straight in
front of you or, for variation, cross your hands in front of
you. Repeat 10-15 times or until you become fatigued.
Overhead Tricep Lifts: Hold a 3-5 pound medicine ball in both
hands. Lift it over your head with arms extended. Bend at the
elbows and slowly lower the ball so that it ends up behind your
neck. Continue lifting the ball from behind your neck to over
your
head. Use slow, steady, controlled movements. Repeat 8-10
times or until you become fatigued.
Bicep Curls: Depending on your strength level, you can use one
or both arms for this exercise. Hold the medicine ball in your
hands in front of you as if you are offering a gift to someone
or holding a large cup or bowl in your hands. Your arms should
be in an "L" shaped position at your sides. Bring the ball up to
your chest slowly and then back down slowly. If you are strong
enough, you can also do one arm at a time lifting the ball from
the "L" shaped position up to your shoulder and back down again.
Repeat 12-15 times or until you become fatigued. Perform equal
amounts of repetitions for each arm.
Leg Lifts: Stretch your legs out in front of you and put your
ankles and feet together. Place the medicine ball in the cradle
created by your ankles so that the ball is resting on the top of
your foot and your lower leg at the same time. Depending on your
strength level, you can do this exercise a variety of ways:
Lower Leg Lifts: Lift your legs from the floor until they are
almost completely extended. Maintain a small bend in the knees,
do not lock your knees. For more of a challenge, hold your legs
in the lifted position until you begin to feel your muscles
shake or burn, then lower. Repeat 10-15 times.
Full Leg Lifts: Scoot up in your chair so that your buttocks are
almost at the edge of your seat. Put your hands on the armrest
to support your body. Extend your legs in front of you with your
knees slightly bent. Lift your legs as high as you can off the
ground. For extra challenge, hold your legs in place before
lowering. Be sure to continue sitting up straight as you do this
exercise and hold in your abdominal muscles for support.
About the author:
Sheri O. Zampelli, M.S., CCH is a clinical hypnotherapist in
private practice. She is the author of From Sabotage to Success
- How to Overcome Self-Defeating Behavior and Reach Your True
Potential. She helps people create liveable solutions for their
weight and eating challenges. For more information, visit her
website at http://www.donateyourweight.com .
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