Seven Exercises You Can Do In Bed

exercise in bedFINAL     Bed exercises are a healthy way to help you get in shape, burn calories, tone you up, and transform your body.  They’re convenient for all kinds of reasons.  Perhaps you have neither the time nor the desire to get up extra early to do a morning workout at the gym.  Some bed exercise in the morning can get you perked up and firing on all cylinders to start the day with an advantage.  Done in the evening they can help you get a restful evening of sleep.  They  stimulate the production of the mood-enhancing brain chemical serotonin, leaving you feeling calm and relaxed.  As a result, you will find that you sleep better when you do these exercises at night, and feel invigorated when you do the routine in the morning. Here are a few bed exercises you can do that won’t take more than 10 minutes out of your busy schedule.  They are designed for anyone, but they can be especially helpful for people recovering from an illness or injury and confined to bed and for people who just can’t find time during the day to exercise.

Important:  When you perform these exercises, breathe in slowly while you count to four, hold for a count of one, and then exhale for a count of four.

ARMS-SHOULDER SEESAW
Purpose: Tones and stretches the shoulders and upper back.
What to do: While lying on your back, place your arms at your sides. Slide your right arm and shoulder toward your right foot. Next, raise your right shoulder toward your head, while at the same time sliding your left arm and shoulder toward your left foot. Then raise your left shoulder toward your head, while lowering your right arm and shoulder toward your right foot. Repeat five times on each side, moving your shoulders up and down like a seesaw.  Continue reading Seven Exercises You Can Do In Bed

Coffee Is One Of The Healthiest Drinks

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   Despite being criticized in the past, coffee may be one of the healthiest beverages you can drink.  Perhaps you’ve just enjoyed this dark-colored liquid for it’s taste and to help you stay alert and awake without thinking whether it’s healthy or unhealthy.

Coffee actually contains hundreds of various compounds (caffeine is just […]

Iced Coffee Calorie Bombs

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Fast food thirst quenchers hit the spot during the warm-weather season.  But some of the creamiest, tastiest drinks such as milkshakes, smoothies, and blended frappes can be a big threat to your swimsuit figure.  Yes, even iced coffee can be a threat.

Although a simple iced coffee with skimmed milk in a sixteen ounce […]

What is Chi?

Chi is a Chinese word meaning aliveness, life force energy, or life breath.

Traditional Chinese medicine asserts that ‘Chi’ (pronounced Chee), is the vital life force energy of the Universe, present within every living thing, the life force energy which flows through the pathways of all living forms – in order to maintain health and wellness, mentally, physically and emotionally.

Chi is at the foundation of many health and fitness practices such as Massage, Yoga, Martial Arts, Reiki, Feng Shui and Acupressure.

The history of Chi is much older than Western Medicine and as far back as 2690 BC the study of chi was a Chinese natural science that was called Tao- the way of nature.

The knowledge of the treatment of Chi has been around since the beginning of medicine yet has never really been understood until more recent times.

Some practitioners and individuals use aqua-chi “machines”  to treat Chi, aqua-chi meaning water, and chi meaning living energy or life force.

This video demonstrates the results of one such aqua-chi treatment as it enhances the life force of a tomato:

Aqua-Chi tomato test

The ancient Chinese strived to learn how to generate, conserve, and channel Chi for health and longevity. It was the element water that motivated the early practitioners to form their understanding of Tai-Chi, meaning the river of energy that unites the Yin and Yang into a dance to flow into the sea of energy.  Continue reading What is Chi?

Marathon World Records

Vibrant Health marathonThe marathon is instituted in commemoration of the renowned long distance run coming from Marathon to Athens in ancient times. The actual distance for the very first modern Olympic in 1896 is about 40,000 meters. Because marathon race intervals have been preserved, the world record time has slipped by more than 30 %, from 2:55:18 to the recently set record of 2:03:38. Exploring the advancement of times and the factors that contribute to a runner’s success is important whether you are in the middle of your first marathon training or seeking to observe what are the ideal marathons to see.

An athlete who breaks a record doesn’t always mean that he actually breaks the world record time. The International Association of Athletic Federations (IAAF) needs to ratify and approve it first. This particular international athletic governing panel only began documenting marathon world record times in 2004, and they have founded strict, continually-evolving regulations regarding precisely what events and times count as world stats. A lot of records are not accepted since the standard regulation which was made in 1921 is not followed like the exact distance and the way it should be measured..

One of the most recent changes to the criteria include disqualifications of competitions for inclusion in world record data according to elevation drops, tailwind, or whatever they label “artificially fast time” aspects.  Because of this, a record-breaking 2:03:02 time in the Boston Marathon by Geoffrey Mutai of Kenya was recorded as “fastest marathon ever run,” but not as a world record breaking time.  Continue reading Marathon World Records

Dealing with Muscle Fatigue

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BJJ Baltimore students know that having your muscles fatigue on you is one of the worst feelings your body can feel.  The main cause of muscle fatigue can be tied to exercise intensity and duration.   During workouts of high intensity the muscles will become fatigued because there is a depletion of the […]

Easy Workouts For Abs And Fat Loss Revealed

Amazing abs for vibrant healthTo quest for the ultimate six-pack and flat stomach is what most people want to achieve . People can obsess over this and ultimately lead to paralysis by analysis.

There really is no magic formula to get flat abs . However, there are 2 methods that are commonly used. Surprisingly to many, both these workouts for abs involve more weight training than direct ab exercises.

+ Superset’s with intervals

A great workout for the beginner to intermediate trainer . The superset’s method involves 1 exercise being followed straight away with another exercise. This usually involves opposite muscles (e.g. chest then back) or upper versus lower body (chest then a leg exercise).

The upper/ lower body method is a excellent way of boosting your metabolism, and when done with weights will really help to get the shape you want .

An example of this would be a dumbell bench press and then straight into a bulgarian split squat or another example would be a lat row followed by step-ups.

Instead of slow steady-state cardio, interval training has been proven over and over again to massively boost your metabolism. There are many different varieties of interval training from 60 second’s at a reasonably tough pace to 60 seconds easy, right down to 8 seconds sprinting with 12 seconds rest.  Continue reading Easy Workouts For Abs And Fat Loss Revealed

The Dangers of Anabolic Steroids – A True Story

I am not the author of this true story about anabolic steroids.  I’ve included it here with the author’s permission. – Admin.

Male physique after anabolic steroid useThis article is for info purposes only and provides an insightful account of one individuals dealings with the use of anabolic steroids in the fields of sports activities and body building.

All through my teen years I suffered low self esteem induced by my belief that larger was always better. By the age of 18 I stood 5’07” high and weighed in at only 9 stone. I started to compete in mixed martial arts and drug free body building in the hope of silencing my diminished ego. 

Unfortunately my size constantly seemed to hinder me in all my targets regardless of whether that be my social life, love life or my career. I realized that however fit I became it was irrelevant as I still appeared small from a visual perspective.

By the age of 21 having trained in the gym on and off for approximately 3 years I started to read regarding anabolic steroids. The more I learned the more persuaded I grew to become that my life was incomplete without having steroids. I examined other individuals encounters with various kinds of steroids and the phenomenal results these folks had achieved in such a brief space of time. I understood that I could train all my life and still not be the size that I wished due to my poor genetics.  Continue reading The Dangers of Anabolic Steroids – A True Story

Burn Fat By Using A Treadmill Described

Treadmills are by far one of the best ways to burn fat.  Treadmills have become such a main stream item in the fitness industry that you can find them at any gym, hotels, resorts, and in most people’s homes.

If a treadmill is used properly it can be one of the most effective means of burning body fat, along with having the ability to give you a great workout.  The increase in technology has made treadmills so advanced that you can vary speed, incline and resistance .

By integrating High Intensity Interval Training (HIIT) with a treadmill you will increase your body’s ability to release a natural and healthy fat burning hormone called Human Growth Hormone (HGH).

When we are young, our bodies produced large amounts of this hormone.  As we get older our bodies quit producing as much hormone and start to slow down our metabolism.  These are the two main factors for gaining weight in our older years.

Below I’ve given some examples of how you can incorporate HIIT with your treadmill.

A very simple HIIT workout:

1. You will want to warm up on the treadmill for about 5 minutes.  This can be done at a slow to moderate pace (about 3.5 or 4.0 on most treadmills).
2. Once you have completed your warm up, you will want to increase the speed to a jogging pace for at least one minutes (about 7 or 8 on most treadmills).
3. After the one minute, you will want to slow down to a moderate speed for another minute.
4. Then again speed up for another minute, but this time increase your speed slightly.  Continue reading Burn Fat By Using A Treadmill Described

Which Diet Is Best For You?

Popular diet plans for vibrant healthOkay, you’ve made the decision to lose some weight, maybe a little, maybe a lot.  If you’re typical, you’ve dieted before.  At any given time, nearly 50% of American women and 25% of American men are on a diet.

A survey of 4,000 women by the Society for Women’s Health Research found that, on average, women go on two diets a year with each diet lasting about five weeks.  This means that by the time she’s 70 years old, the typical woman has been on 104 diets and spent a total of 10 years counting calories.  41% of the women surveyed said they felt they were constantly on a diet.

One-fourth of the women in the survey admitted that despite their efforts to lose weight, they didn’t lose anything at all.  The average woman has failed at 10 diets in her lifetime.

There are so many different diets out there that it’s difficult to determine which one is the best for you.

Advertisements on television feature claims to melt the fat off and show before and after pictures of men and women who have been successful.  They all look miserable and desperate in their “before” picture and bubbly and cheerful in their “after” picture.

I wish they’d publish the name and telephone numbers of these people so that I could check up on them a couple of years later!  Maybe I’d ask them to send me a picture.  I suspect they’d be looking more like their “before” picture than their “after” picture.  Odds are that they’re already searching for a different diet to try.

In an effort to help Americans weed through what seems like an endless array of weight-loss plan options, the magazine U.S. News & World Report recently published the results of their six month study on the best diets.   Continue reading Which Diet Is Best For You?