Spark Up Your Indoor Workout This Winter

I found out about the DVD Rockin'Body Cardio by reading USA Today. I found it to be
fun and easy to follow. I also liked the music and beat. The instructor is great
(in my opion) and does a good job of keeping you going and interested. Its a good way to get your energy up and improve your mood during these dreary winter days when its pouring rain outside and messy.


The moves and steps aren't difficult and the whole routine seems straight-forward and uncomplicated (I like it simple).

KettleBells

WOW!!! Are these Navy Seals in training???
This is one of the certification programs with Russian, Paval Tsatsouline
Master of Sports and former Soviet Special Forces instructor, currently a Subject Matter Expert to elite units of the US military and law enforcement. Pavel makes his 'low tech/high concept' strength programs available to civilians.
Can you just imagine the testosterone?

Well you don't have to be a macho man to exercise with kettlebells these days.
KettleBells seem to be taking off in popularity. Different styles of KettleBells are now made in different colors. I've also noticed them in the catalogs for chiropractors and physical therapists. KettleBells are no longer for "macho" guys like the ones in the video who grunt and sweat while swinging balls of iron around. Now we see dainty young women working out with pink or yellow plastic covered kettlebells while they perform cardio or core exercises. These exercises co not require alot of room to do the basic swings. In the following video, a woman is performing a basic move in her backyard. I do suggest, however, I do not recommend this exercise if you have spinal problems. Please check with your physician before undertaking this exercise.




Loading your muscles over time builds stamina, balance and endurance. The body will then be able to tolerate activities of daily living with ease. Instead of laboring up the stairs and getting out of breath, you become able climb stairs with ease and energy. The ballistic nature of kettlebells produces the power, strength, and stamina to easily get through the day. Raising the kettlebell over your head repeatedly uses all your muscles and cardiovascular endurance. There are no separate exercises because the butt, abs, legs, and arms will get worked at the same time. 15-20 minutes a day is all that is needed to give your body a great workout. Just with five minutes of swings a day you will start to see and feel changes in your body.
This is one exercise routine that is worth trying since it produces fast results and takes just a few minutes. There are also certification classes for both men and women if you start really getting into conquering the KettleBell. At the very least, it would be a great option to add to your selection of exercise routines.
Cecelia
www.myfitness24-7.com

Back Exercises On The Ball

I felt like doing some back extensions today for spinal strengthening and for a quick review on form, I found this great video I like how he gives specific instructions

If I practice this move at least three times a week, I know I will see and feel results in two weeks. I had been performing back extensions at home on the floor as part of a Pilates mat excercise routine. I was being lazy about rolling out the ball.
I feel certain that including the ball for these exercises, I will get better and faster results.

If you have knee problems and have trouble getting on the floor but need to tone your abs and get some cardio exercise at home, here is a short video on how this can be accomplished.

I like the idea of interval training, warm up work hard, slow down the work hard again. Recent studies show this is more effective and results occur faster.
Cecelia
www.myfitness24-7.com

Self-Perception

While I was driving today and listening to the radio, I heard an interesting news release about a study regarding people and wine-drinking. Apparently, several people were given various wines to drink. When they were told the wine was expensive (even though it wasn't) the subjects reported that the wine tasted better and that they felt good (a buzz). When they were told the wine was cheap (even though it was the same wine as before) they reported the wine did not taste good and made them feel bad. What was most interesting about this study is that brain MRIs were performed on these people while they were drinking these wines and different areas of the brain were stimulated depending on whether the subjects thought it was an expensive wine or a cheap wine. Therefore, if they thought the cheap wine they were given was expensive, their perception and physiology fell in line accordingly.

Well, many of us have known about the power of thought and belief and many of us have watched the movie The Secret which talks about this. However, now there is actual hard evidence. The scientist performing the wine studies went on to say that they will next do a study on pain. This should be fascinating. I do know for a fact from over twenty years of working with patients that stress and anxiety increases our perception of pain. (I incorporated relaxation methods in my treatments.)

What would be even more fascinating (to me)is a study to find out if we were to perceive ourselves slim and toned, how long (on average) would it take to see results and what an MRI of the brain would show. The applications of this seem unlimited.
Cecelia
www.myfitness24-7.com

This Year I Would Like to Focus on Cancer Prevention

Its seems that more people than ever are suffering with cancer. I continue to see more and more younger people walking around with no hair and/or the chemo ports.
Whenever I go to Stanford with my father, the waits to see the oncologists are very long sometimes 2-4 hours. The Infusion Center seems extremely busy too with people of all ages. It really makes me think about what is going on in our society. Its not just global warming but the goverment trying to take away the quality of our food by approving viruses to be sprayed on meats, approving cloned or radiated meats, outlawing raw milk and butter instead of just focusing on improving quality. Radiation, cloning and viruses are not the answer for a healthier population but there is probably the prospect of big business and corporations making more money.

For my part, I plan to do at least 30 minutes of endurance exercise five times a week. This would make the fat cells smaller thereby making less estrone hormone which are known to overstimulate breast cells. This would help in lowering the risk of breast cancer. Exercise also improves blood cirulation throughout the body. This allows the liver to neutralize and remove excess estrogen.

Getting and staying slim helps in that also decreases the production of estrone hormone which overstimulated the breast cells.

My father's MD has recommended daily 1000 IU of vitamin D. He said that vitamin D is now regarded as a very important anti-cancer vitamin (as well as preventing osteoporosis).
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By-the-way, I am still wearing my MBTs. Somebody said the other day that my butt sticks out. Was that a complement? I don't know but I guess its better than having a flat butt. Besides wanting to wear only MBTs all the time cause they are so comfortable, I've noticed an improvement in posture. My thighs and butt muscles do seem firmer. I have not noticed an improvement in my abs yet.
Cecelia
myfitness24-7.com