Author: Alien

Taking for granted that one has already practised purakas and rechakas of ten and twenty seconds respectively, for a month or so, one should, on the first day, introduce holding of breath in the last round, for ten seconds. After completing the puraka, both the nostrils should be closed, the right one with the thumb, and the left one with the last two fingers. The head should be lowered down in the front, and the chin set against the jugular notch below the throat. This technique is known as “jalandhara-bandha.” It should beaccom”panied by two other bandhas called respectively “mulabandha”. and “uddiyana-bandha”. The former involves contraction of the anus, the latter, contraction of the pelvis (lower abdomen). These three bandhas are supposed to have a special significance. After holding the breath for ten seconds after the putaka through the left nostril, the head may be taken to its normal erect position, the muscles of the anus and pelvis are relased, and then rechaka and the next puraka are made through the right nostril. Another kumbhaka is then made, which is followed by rechaka through the left nostril. The number of rounds involving kwnbhakas may be increased by two per week,so that within five to six weeks all the ten rounds would include holding of breath. After practising twenty kumbhakas (of ten seconds duration each) every day for about a month, the duration of each kumbhaka may be slowly increased to fifteen seconds.This would be achieved in about a month and a half, and may be practised regularly for nearly a month. Then the time may be progressively increased to twenty seconds.

Another sitting may be added at this stage. In the beginning the dose of ten rounds (i.e. twenty kumbhakas of twenty seconds each) may be split up into two doing ten kumbhakas in the morning and ten in the evening. The number at both sittings may be increased by one every week, so that after five weeks one will be doing forty klllnbhakas per day, twenty in the morning and twenty in the evening. The maximum dose of kumbhaka that an advanced student of yoga is expected to practise every day, as mentioned in Hathayoga-Pradipika , is eighty kumbhakas per sitting, with four sittings in a day. One should thus practise Pranayama in the morning, evening, and at midday and midnight. The maximum duration of kwnbhaka in each round is traditionally expected to be sixty four matras. The definition of a matra seems to vary in different traditional texts. For example, in the Yogatatvopanishad it is said that a matras is the period required for taking the hand round the knee neither hastily nor slowly, and making a sound by sliding the middle finger downward from the apex of the thumb. This means nearly thirty six matras in one minute. A matra is defined in the Markandeya Purana as the time required for winking of the eyelids, or for uttering a syllable. This may mean about one hundred matras per minute. The Brihadyogi-yajnyavalkya Smriti speaks of a matra as the time required for making a sound thrice by the middle finger and thumb, or for moving the hand once around the knee and the thigh. This is rather vague. Brahma. nanda, the commentator of Hathayoga-Pradipika mentions several meanings of the word “matra”.We need not go into the details of these meanings.

It seems reasonable to assume that sixty four matras are equal to nearly forty eight seconds.A kwnbhaka of this duration may be described as of the “highest type”. A duration of twent four seconds would make a kumbhaka of the “medium type”, while a kwnbhaka lasting only twelve seconds may be called the one of a “low type”. It is supposed that a kwnbhaka of the low type causes profuse perspiration of the body, the one of a “medium type,” cause tremors in the body, while that of the “highest” type may cause the body to be raised from the ground. The highest type of kwnbhaka must however, be developed with due care and caution: preferably under the guidance of a person .who has himself mastered it. The author of the Hathayoga-Pradipika (II, 15-16) does well to warn the student of yoga against the ill effects of an improper practice or Pranayama. He has rightly compare breath control with the process of taming a lion or an elephant, emphasizing the need for exercising caution and care.

About the Author:
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Author: Alien

The organs constituting this system are: the mouth, the pharynx, the gullet (foodpipe), the stomach, the duodenum, and the small and large intestines. From the point of view of the science of diet, the food we eat should contain five constituents, namely, carbohydrates, proteins, fats, mineral salts, and vitamins. The first three constituents in this list are supposed to yield energy that is required for the life activity of an individual. One gram of carbohydrate or protein gives 4.1 calories of energy, while one gram of fat is found to give 9.2 caloriesof energy. We get large amount of carbohydrates from cereals, potatoes, sugar, etc. The proteins, in addition to supplying energy, perform another important function, that of building the muscles of the body. They are of two types, namely, plant proteins, which are contained in large quantities in pulses, and dried nuts, and animal proteins, which may be received from animal sources, like eggs, meat, fish, poultry, milk, and so on. The animal proteins are more valuable, and hence vegetarians must include sufficient quantity of milk in their diet, so as to fulfil the requirements of animal proteins. The fats can also be had from two sources, namely, plants and animals. Both these are found to have equal energy value. But the animal fats, which are contained in butter, meat, egg, fish and poultry, are more valuable in as much as they are rich in vitamins A and D.

Many minerals, like Calcium, Magnesium, Phosphorus, Sodium, Iodine, Sulphur, etc., are found in the human body. They play an important role in controlling the biochemical activity going on in the body.Calcium and Phosphorous are largely required for the proper development of bones and teeth. Many disorders are caused due to deficiencies of various minerals, and hence, it is necessary to have them in sufficient amounts in one’s diet.

The vitamins, although needed in very minute amounts, are often found to be lacking in diets. They are obtained from fruits, vegetables, milk, etc., and are very intimately concerned with the maintenance of health and vigour of the body. Along with these nutrients, water is also needed in large amounts, because nearly 65% of the weight of our body is made by water. The body fluids, like saliva, the blood, the digestive juices, and endocrine secretions contain large amounts of water. Water helps in maintaining the body temperature within the normal range.

The mouth is the receiving organ for food. The food is cut into pieces with the teeth, and is ground into finer forms, and is moistened with saliva, so that it can be easily passed down the throat. The pharynx is a part next to the mouth, where seven paths come and meet: two from the nose, one from the mouth, two from the ears, one going down to the lungs, and one to the stomach. The food masticated and moistened in the mouth passes through the pharynx, down this last path, made by the gullet or oesophagus, which leads ultimately to the stomach. The food remains in the stomach for about two hours, and gets mixed with the Hydrochloric Acid and digestive juices secreted by the stomach wall. It then passes to the duodenum which has the shape of an inverted horse-shoe. Three digestive juices get mixed with it here, namely, the pancreatic juice (secreted by the glands called pancreas), the bile (produced in the liver), and the juice of the duodenum itself. As a result of the action of various digestive juices, the constituents of food, especially the fats, proteins and carbohydrates are broken down to simpler substances which can be assimilated in the body. The small intestines which are over twenty feet long, are responsible for absorption of the digested constituents of food. The remaining part goes to the large intestines (nearly five feet long), and is ultimately eliminated through the anus after absorbing water from it in the large intestines. The assimilated constituents of food are largely stored in the liver, and are supplied to the tissues, muscles, and all the parts of the body, through the agency of blood.

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Author: Alien

Also known as the cardio-vascular system this consists of the heart (which pumps the blood to various body parts), and the blood vessels (which carry the blood from the heart and back to it again). The heart is a very vital organ which works incessantly from birth till death. It is divided into four compartments. The upper right compartment receives impure blood from all over the body, and sends it to the lower right one, from where it is sent for purification in the lungs. The purified blood from the lungs goes to the upper left compartment of the heart, and thence to the lower left one, from where it is pumped all over the body, through the arteries. The arteries are thickwalled tube-like structures which carry blood from the heart to various body-parts, through their branches and minute sub-branches. These minute sub-branches divide further into capillaries which are very thin-walled. The capillaries ramify into various muscles, organs, and tissues. Due to the thinness of their walls, the capillaries allow the nutrients and oxygen in the blood to come out of them, and be supplied to the tissues. In return, the carbon dioxide and other waste materials from the tissues diffuse into the capillaries. Minute sub-branches of veins start from where the capillaries end, and blood (with the waste materials in it) proceeds through the veins, and is ultimately returned to the heart. The veins are thin-walled. They have to raise the blood from the lower extremities, pelvic region. trunk, and abdomen against the force of gravity. This is achieved with the help of valves situated in the veins.

The blood contains nearly 90% water, in which three kinds of bodies keep floating. These are: the red blood corpuscles, the white blood cells, and the blood platelets. The R.B.C.s contain a scarlet coloured substance called “haemoglobin”, which is the carrier of oxygen. The W.B.C.s constitute the defence force in the body. They fight any foreign cells such as bacteria and other micro-organisms which, if allowed to infest the body, can cause many diseases. The blood platelets are supposed to play an important role in the coagulation of blood, when it comes out of the blood vessels due to cuts and wounds. The circulatory system is thus responsible for carrying out three main functions in the body, namely, supplying nutrients to various parts and collecting waste materials from them, maintaining the body temperature at the normal level, and supplying oxygen to every part and collecting carbon dioxide. In this last function it works in co-operation with the respiratory system.

About the Author:
Read more on Yoga classes. Check out for home remedies and pilates workouts.

Author: Alien

This may be said to start from the nose, and is composed of the larynx, the wind pipe (trachea), its two branches (called “bronchi“), and the lungs. It is concerned with the vital function of making available the much needed oxygen to the body. It would be well to understand here why we need oxygen so badly for remaining alive. Our life activity is ever based on biochemical processes which cannot go on without a continuous supply of energy. This energy is received from the food we eat, especially the carbohydrates, fats, and proteins. The end roducts of these constituents are supplied to each tissue by the blood. The energy stored in these products can be released for the purpose of life activity of any tissue, only through the process of oxidation. This is a process in which oxygen combines with the substance containing energy, and releases energy along with water vapour and carbon dioxide. This process has to go on continually in every living tissue of the body, and it is, therefore that we can not live without oxygen for more than a few minutes. The carbon dioxide produced in the process of oxidation is a poisonous gas, and must be removed from the body as quickly as possible. It is collected, as we have noted earlier, in the blood flowing in the capillaries. We shall now see how it is eliminated from the body through the respiratory system.

Air from the atmosphere enters our body through the nose, and goes to the larynx or the sound box, and then to the wind pipe. The wind pipe further divides into two branches, one of which goes to the left lung, and the other to the right lung. They give rise to further branches and sub-branches in the lungs. At the ends of the minute sub-branches are borne the air sacks or cells (alveoli) which are surrounded by capillaries, through which the blood flows from the heart to the lungs, and back again to the heart. The walls of the air sacks are very thin. They allow gases to pass through in both directions. The oxygen from the air sacks is absorbed in the blood in the capi11aries, and the carbon dioxide and water vapour from the capillaries enters the air sacks. This gaseous exchange is a very important phenomenon concerning the respiratory system.

The lungs are made of elastic tissues which expand and contract during respiration. They are contained in what is called the “thoracic cavity” which is pro­tected on all sides by the ribs. The base of this cavity is made by a dome shaped band of a muscle cal1ed the “diaphragm”, which plays an important role in the mechanism of respiration. The cavity below the diaphragm is called the “abdominal cavity”. The cavity accommodates organs like the stomach, duodenum, liver, pancreas, kidneys, and intestines.

The act of respiration is composed of three parts, namely, inhalation, exhalation and pause. During inhalation the thoracic cavity increases in volume due to an elevation and extension of the ribs, along with a descent of the diaphragm downward. The lungs expand due to this, and air rushes in through the nose to fill the vacuum created thereby. The lungs then contract automatically after a while, due to their elastic recoil, expelling some amount of air during exhalation. This is foHowed by a state of pause, and then another round of inhalation and exhalation takes place. Car-bon dioxide and water vapour are got rid of through exhalation.

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Read more on Yoga classes. Check out for home remedies and pilates workouts.

Author: Lea Houston.

You know you need to exercise. Maybe your doctor has told you, “You must start exercising!” You know how important it is, yet every time you try, you hurt. Maybe you hurt for a little while or maybe you hurt for days and you get discouraged from exercising at all. Exercise does help people in pain, but it needs to be the right kind and the right amount of exercise.

Some important things to remember:

1. Start slowly. If you exercise too much, too hard or too fast you will feel worse and it will be harder to make yourself exercise the next time. If your body is in pain, fatigued or weak, it will respond best to a gentle, slow approach.

2. Believe in your ability to get better. Wherever you are in terms of fitness level, you can increase balance, strength, muscle tone, endurance and range of motion if you work with your body rather than against it.

3. Treat your body like a good friend. this means exercising in a kind, enjoyable way. No bullying or forcing yourself!

4. Little bits count! Start exercising in short segments, maybe even three to five minutes, and very gradually add time. When I was very sick with chronic fatigue and fibromyalgia, I had to rest after walking up a flight of steps. Exercising at first for me meant walking slowly around my yard. Today, I climb mountains, hike, dance, lift weights and lead a vibrantly active life.

5. Just notice. Trust what you notice.Let your inner noticing, and your trust of yourself, guide you toward your best exercise.

You are the one who lives in your body. You are the one who can notice from the inside. When you notice and trust what you notice you become your own best teacher.

* Which activities and types of exercise make you feel better and which make you feel worse?

* What are the voices inside your head saying about exercising? Which voices are helpful and which ones are not?

6. Breathe!

* Move with the breath flowing freely in and out. No need to push the breath–just relax around it and give it room to flow all through the body.

* Breathe through the nostrils, not the mouth, whenever possible. (This calms the mind and prevents strain on the body.)

* Let your breath remind you when you are doing too much. When you are gasping and out of breath, slow down a bit so that you can work within your breath, As you gain stamina and lung capacity you will be able to exercise more and more vigorously while breathing easily and without strain.

* Let each exhale be a Letting-Go-Breath. Release tension, strain and discomfort as you breathe out: ahhhhh…

7. Work within your range of motion. Gradually this will extend and you will do more with ease. If you force muscles beyond their range of motion they will contract in fear and self protection.

8. Practice Relaxation-in-Action. Notice muscles that are unnecessarily tight and let them relax. How easy can you let each action be? Cats are fabulous movement teachers. Watch a cat move and imagine your own body: sleek relaxed, supple and powerful, moving with no extra tension exerted. 10. Avoid repetitive movements: especially when there is weight or pressure on the joints.

9. Have fun! Find a type of exercise that feels like fun to you. Use the buddy system and regularly walk with friends, meet friends at the pool, sign up for a class with a friend or make new friends in a class. How can you help exercising be more fun for you?

10. Choose an exercise class or DVD that has a gentle, therapeutic focus.

11. Go at your own speed. Sometimes in a group, or even watching an exercise DVD, you may be tempted to over-ride your own body wisdom to keep up or compete. When you are recovering from illness or dealing with chronic pain, it is vital that you listen to your body and work gently.

12. Use your powerful imagination wisely. Imagination can work for you or against you. Use yours to work for you by imagining what you want (strength, muscle tone, balance, energy and beauty) and by imagining yourself gradually gaining the ability to exercise more fully and more easily.

13. Warm your muscles. Warm muscles exercise more happily than cold muscles. Exercise in a comfortably warm room. Wear layers so you can adjust your body temperature. Use a heating pad on sore muscles before or while stretching them. Stretch gently in a warm bath or shower.

Remember– your body is made to move! So, get moving- gently and kindly.

Start where you are right now; soon you will see improvement.

Don’t give up! There are forms of exercise that can be helpful and enjoyable for you!

You will feel better with regular, gentle, intelligent exercise.

About the Author:
Mind-body consultant and wellness coach, Lea Houston, MA, helps people with fibromyalgia, chronic pain and fatigue create lives of health, vitality and well-being. Get her free five part e-course, Relieve Your Pain and Reclaim Your Life Now! and a free subscription to her popular ezine, Self Care Celebration!, rich with soulful and practical resources, tips and inspiration at
http://www.SelfCareCelebration.com

Author: Richard Chan.

Do you find yourself more confused or lost with all the overloaded information out there on health? Consistently we have new diets coming out on a regular basis, exercise routines promised to get quicker results, and the latest fitness gimmicks on the market. No wonder the average person is even more confused these days! We are more aware about our health now than we were 50 years ago but yet people are gaining weight each year. People, it’s back to the basics and I will be discussing key steps that will help you lose fat loss!

First thing, write down a list of your short and long term goals. We need to know what you are aiming for so you can take action to succeed! Visualize yourself how you would like to achieve it or imagine how it would be like to get to that point. That is a motivational boost just thinking about it and some days you may not want to work hard but this can be a reminder for yourself. Next step is to keep a diary and write down a log of what you did, how you felt that day, foods that you ate, how much rest you had for the day or night, and keep track of your exercise program. By categorizing each one into your diary you can evaluate how you felt at that time, the next day, or for the week. You can reflect back if any necessary changes need to be made or improved.

Secondly, do you expect to get in shape by eating those chips, chocolates, dough nuts, and pastries? The reality is that 70% of fat loss is what we put in our mouth. Most people will have a great workout burning anywhere from 400 calories that day and ruining their workout by having a post workout meal or shake that is more than 400 calories. This doesn’t make sense unless you are looking to gain weight or get bigger, our topic here is focusing on fat loss. So, we need to go back to the basics and understand that if you consume fewer calories than you burn, you will lose weight. There is no secret to this and if you follow a nice healthy controlled diet along with a good exercise program you will see results. We are sometimes mislead by the media, products, fitness clubs, and businesses out there engraving information that is more confusing than it should be. We need to incorporate healthy vegetables, good fats such as flaxseed oil or olive oil, and quality essential protein in our diet. Ensure your carbohydrates are foods such as broccoli, spinach, cauliflower, berries, and apples because they are low on the glycemic index. Besides the carbohydrates, we need essential fats and high quality protein sources added to our diet. People need to understand that fat does not make you fatter. What makes you fat is excessive calories, especially the wrong calories. A healthy fat is great for your internal organs, skin, joints, and your hormonal production. What we should be avoiding more is salt, sodium and sugar. By reducing your amount in salt and sodium will help reduce your blood pressure or long term risk for cardiovascular disease. Reducing your sugar levels will get your glucose state in a healthy range to induce fat loss. The only time sugar may benefit you is after a workout so the protein can get to the worked muscles. Also, if you have low fat in your diet it will convert into low testosterone and low progesterone for men and women. Without the adequate amount of fat it will hinder results for you to build muscle. Why? A recommended amount of fat in your diet should be about 30% so that you have adequate amount of testosterone enabling you to build muscle. A key component in getting rid of fat or keeping it off is to build muscle. Since we are on the topic of food, is anybody up for a grilled fish with salad that includes romaine lettuce, spinach, tomatoes, and olive oil as dressing? Well, this is an example how you should be eating on a regular basis so you can achieve those results in your fat loss but also staying healthy. So, how often do you need to eat in a day? Traditionally, fitness trainers will suggest 5-6 meals a day with smaller proportion meals but in my opinion this doesn’t work for everyone. Some people get by fine with three excellent meals a day and others may do just as well with 2 excellent meals along with snacks throughout the day. As long as your meals and snacks are healthy then you are doing fine. The important thing to remember is that you are eating what works for you and something that is catered specifically for your long term lifestyle. We all have different lifestyles and schedules so follow a healthy pattern that is only suited for you.

The next part I would like to address is a steady exercise program since the previous section I discussed the importance of building muscle. With building muscle or following an intense strength program, you increase your metabolism. During this process you burn calories and when you stop, you will still continue to burn calories up to 24 hours. Read my other article about Optimal Fat Loss-High Intensity Interval Training and you will have a better understanding. The easiest way or concept on how building muscle functions is similar to me writing this article and people are sending me emails requesting personal consulting or group training after reading this article. I am continuing to still get paid after writing this article because my calories are still being burned. With low intensity cardio, you will only burn calories during that time duration and once you stop the calories will stop as well. So, after I stop my work here I don’t get paid. No wonder you see the same people on the treadmill talking on their cell phones and they never progress or see improvement. If that person is capable of holding onto their cellphone and talking at the same time, then they are not really exercising. That is the importance of having a well designed program that includes resistance training and a cardiovascular routine.

Another important aspect is resting. It is crucial to seeing results or the transformation of your body. When you are sleeping this is when you body is making its changes. We need sleep so we can concentrate optimally, perform better, reaction times are steady, prevent memory lapses, mood issues, and behavior problems. Your hormones that will be affected are growth hormone, testosterone, DHEA, and melatonin while you are sleeping. Lack of sleep results in a increased level of cortisol that is released and this makes a person more hungrier. Your body will not metabolize carbohydrates as efficiently due to the increased blood sugar levels resulting in higher insulin levels and fat storage. The suggested amount of sleep is a minimum of eight hours per night for our metabolism to work normally. Sleep is just as important besides having a healthy nutrition and exercise program.

The last part I would like to discuss comes within yourself! No matter how hard the road may seem you have to dig deep to reach your goals. I found things easier when I broke it down into smaller goals rather than the big picture because it can be discouraging at times. Once you accomplish the smaller goals, aim for the next thing on your list. Also, having another person who is on the same path like yourself helps immensely but sometimes you wont have that person around all the time. You have to continue to persevere and keep plugging away until you can see, smell and feel the finish line. Think about it, you can look at things from this perspective and when you accomplish your goals you can appreciate how you got to your long awaited destination!

About the Author:
Richard Chan is a Health and Fitness Life Coach promoting harmonization with the mind, body, and soul. An individual that is keen in precision training to his clients resulting in optimal results. An experienced trainer that has coached professionals, police personnel, and athletes in periodization. In addition, he will introduce Qi Gong to his clients so they will maximize their training potential. This involves an understanding of exercising their internal health and controlled breathing. For more information you can reach him at http://www.flex-fitness.com

Author: Richard Chan.

What is high intensity interval training and can I really lose more fat following this routine? Many have said that optimal fat loss should be done at a lower intensity level and longer duration. Most people assume that doing aerobics for 40-60 minutes is the proper way to burn fat efficiently. In actual fact, when you do aerobics for that long, you are training at a lower intensity level. Also, after you are done your workout your metabolism stays elevated for up to an hour after you finish. With high intensity interval training, your metabolism will stay elevated for about 24 hours! Alright I’ll be discussing why high intensity interval training can help you burn up to 50% more calories and the reasoning behind this madness!

First thing, let me discuss some calculations between low and high intensity exercising. Low intensity exercising is classified of having 60% to 65% of your maximum heart rate. With high intensity exercise you are working about 75% to 85% of your maximum heart rate. To make things simple we will assume that person is 20 years old.

Formula: 220- (your age) = maximum heart rate

From our formula, we know our maximum heart rate is 200. So, working at 60% of your maximum heart rate would be 120 bpm (beats per minute) and 80% of that would be 160 bpm. With those numbers low intensity burns 50% fat for energy and high intensity burns 40% fat for energy. So, right now it seems low intensity training is the proper way to train? Ok, lets go a little deeper comparing both training methods. A person walks for about 30 minutes burning 150 calories. We then calculate 50% of 150 calories is 75 fat calories burned. Now, lets say that person does high intensity training for 15 minutes burning 240 calories. So, 40% of 240 calories is 96 fat calories burned! We have just determined that high intensity is done in half the time and it is also burning an extra 21 fat calories! On top of that, I’ve already discussed that your metabolism will stay elevated for about 24 hours with high intensity training.

Now you are thinking to yourself, how is it done? Say you are jogging outside and you’ll begin with a light jog or brisk walking to warm up. After a few minutes of getting blood flow throughout your body, you’ll begin your high intensity interval training. Next you’ll run for about 2-3 minutes and then walk for about 1 minute and a half. You’ll repeat this a few times depending on how intense you want to continue. That’s it and high intensity interval training can be applied to any form of cardiovascular exercise. You name it and it can be applied towards walking, jogging, running, biking, etc.

So why are more people not following this type of training method? Some people are just misinformed and the way they are exercising it will just take them longer to get to their goals. In some cases, its hard enough to exercise and a lot of people just feel comfortable training at a low intensity level. Also, most personal trainers find it a low risk to their clients and its very generic. The personal trainers feel they wont be blamed if their clients get injured since they may be inexperienced. It is true that exercising at a lower intensity level will burn a higher percentage of calories from fat than high intensity but it will not burn more fat. Don’t get me wrong and its great people are exercising. All I am doing is just addressing the best productive way to get the most out of your workouts as efficiently as possible. We all have a busy lifestyle so every second counts and I truly understand that we have our own career, friends, and family to take care of. Besides training hard, most importantly I want everyone to train smarter!

About the Author:
Richard Chan is a Health and Fitness Life Coach promoting harmonization with the mind, body, and soul. An individual that is keen in precision training to his clients resulting in optimal results. An experienced trainer that has coached professionals, police personnel, and athletes in periodization. In addition, he will introduce Qi Gong to his clients so they will maximize their training potential. This involves an understanding of exercising their internal health and controlled breathing. For more information you can reach him at http://www.flex-fitness.com

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Author: IC.

Fitness and health has always been a priority for people who want to live longer and healthier, however working out and keeping health related routines tend to be quite boring and many people end up dropping out of gyms and health programs because of that very same fact, a way for gyms to fight this motivation-related issue is by offering especial cardio programs and personal trainers who encourage their members to complete their routines without lagging or thinking of quitting; the only downside is that such trainers cost money.

Gyms and trainers are a great concept however not everyone has the time to go to the gym as often as other people would, in this case the most effective way to keep yourself well toned and healthy is to use a portable fitness system. When it comes to portable health equipment there are several options which may focus on specific areas of your body, portable fitness machines are bulky and even though they were designed to be portable they might not be the best solution for you.

Considering these factors the best solution is a cardio-oriented routine which would allow you to burn fat, tone your muscles and be portable, this is were dance and fitness videos come into play. Fitness videos are made by professionals and fitness trainers who have dedicated most of their lives to help people improve their health condition, loose weight and stay toned. When it comes to fitness videos you will notice that the routines incorporate the motion you would follow by using a machine at the gym, these workouts may be complemented with weights or any other device which provides extra resistance to intensify the workout.

Dance videos on the other hand focus on the cardio and muscle toning part, as you know dancing is not only a health related activity but it is also considered a hobby by people who enjoy rhythmic music, this may be Tango, Pop, Rap, Hip-Hop, Reggae, Salsa, you name it! The difference between these workout videos is that they do not employ the use of weights, instead you are thought sexy moves which focus on certain areas of your body (hips, thighs, waist, etc), however this cardio workout can also help you loose weight throughout your entire body. Dance videos are a great way to keep yourself well toned, loose weight and learn sexy moves you can use when you go out to party!

About the Author:
http://www.centralhome.com provides a great variety of fitness and exercise videos to help you loose weight, tone your muscles and stay motivated while working out, visit us today to get more information.

Author: Alien.

Once You’ve Colored Your Hair, you must treat it gently if you want to maintain that gorgeous shade you (or your stylist) worked so hard to create. Fortunately, color care isn’t difficult.

Preventing color from fading

Always be aware of water temperature when you wash color-treated hair. Hot water is a no-no when it comes to color-treated hair because it causes the cuticle to swell allowing pigment molecules to escape. This leads to dull, faded color. Opt for lukewarm water.

You should also avoid strong sunlight. Think back to your childhood. Do you remember how brassy - or blonde - your hair used to get in the summer? You can blame that on the sun, which has a color-bleaching effect. The sun’s ultraviolet rays are especially hard on chemically colored locks, turning treated strands brassy and causing color to fade.

Products for color-treated hair

There are products specifically designed for chemically treated hair and using these is a good way to coddle colored strands. Color-formula shampoos are less detergent-laden and more moisturizing than normal hair shampoos, while color-formula conditioners often contain more concentrated doses of emollients and may even include ingredients such as UV screens to protect against the color-fading effects of the sun.

Like color-formula products, color-enhancing shampoos and conditioners are gentle on color-treated strands. What makes them different, however, is that they contain small amounts of pigment to keep hair color looking just-from-the-salon fresh.

Color-enhancing shampoos and conditioners are available in a large range of shades. Rotate color-enhancing products with color­formula products.

Regular deep-conditioning treatments will also help to maintain your color. If you use demi-permanent, permanent, or double­process color, expect your hair’s cuticle layer to get a bit roughed up. Consider a weekly, deep-conditioning treatment to add moisture and smooth bristly strands.

A leave-in conditioner not only blankets hair in all-day moisture, it protects locks against damage from sun, tangling, styling, and more.

About the Author:
Read more on Lipsense and senegence lipsense.

Author: Alien.

Baths have existed in one form or another since the beginning of time. The pre- and post-biblical Greeks, Turks, and Romans loved their spas. Today’s French use the same ocean-water therapy centers as their ancestors, and 21st century Californians enjoy Calis toga mud treatments.

Even if the closest you’ve come to a spa experience is the mask-and-makeover parties of your teen years, you know how refreshing it feels to step away from life’s cares and into a world of self-directed hedonism. But spa time is about more than luxury, it’s about self-care: when you don’t make time for yourself, your mood suffers, as do your well­being, your looks, and even your health. Fortunately, you don’t need to travel to some fancy, faraway spa to unwind. An easier, more doable option is to bring the spa home by turning your bathroom into a pampering center.

The spa routine

Choose a time when you have a few uninterrupted hours. Evening is ideal; after your spa time, you can simply crawl into bed with a book or slip into your favorite party dress for a night out. Follow these simple steps:

Select soft music: New Age, classical, or jazz are ideal. If your stereo is in another room, turn its volume to a level that is audible in the bathroom, or place a portable CD player in a dry corner of the bathroom.

Do not bring homework, office work, newspapers, a radio, or any other potential irritants into your self-made spa sanctuary. In order to recharge your spirit, you must truly “get away from it all. ”

Position a glass of drinking water next to the tub; it’s easy to feel dehydrated in a steamy bathroom.

Get a bottle of massage oil, almond oil, or sesame oil; or try an essential oil.

Place facial cleanser, toner, and moisturizer within easy reach. You may choose to have a large bowl to hand, ready for facial steaming.

Get out a comfortable robe and find two or three plush towels. If your bathroom is not equipped with a clock, place a watch in an easily visible position.

Secure one or more scented candles in spots where they cannot be knocked over; dim or switch off the lights.

Fill the bath with warm water. Add your favorite bath oil, Epsom salts, bubble bath, or four drops of an essential oil.

Avoid hot water when bathing. Not only does it dry your skin, but overly hot water can make you feel sluggish.

Lower yourself into the water, lie back, and relax. Refrain from thinking about your day, your debt, your hips, your in-laws, or anything else that makes you crazy Keep your mind clear and breathe deeply. Continue thinking of nothing and breathing deeply for up to 20 minutes; any longer than this and you risk drying out your skin.

Face first

Facials make skin glow by temporarily increasing blood circulation to the face. Giving yourself an at-home version of this spa treat is easy. After washing your face, fill up a large bowl or your bathroom sink with very hot water. If you’d like, add one or two drops of essential oil to the water.

If you suffer from broken capillaries, steam’s heat can make these small, distended blood vessels worse; better to skip the steaming step.

Hold your head 12 to 18 inches (30 to 45 em) above the water, and then create a tent by draping a large towel over your head, neck, shoulders, and the bowl or the sink. Remain in this position for 5 to 10 minutes, being careful to keep the towel draped securely around the bowl or sink. Take away the towel and then tone your skin thoroughly.

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