Since Pull-Ups can be quite hard, consider this exercise as your assistant in conquering pull-ups.
The body needs to lean back a little bit for the pull to be successful, but not too much; it’s heavy on the lower back. For Behind Neck Pulldown, instead of a front pulldown towards the chest, pull backwards behind the neck and lean forward a bit. If you are playing all kinds of sports – especially basketball or volleyball, you will agree with me that their ability to jump can really make a difference.
The trick in these exercises is that you have to maintain balance on the ball as not to swing side to side and eventually fall down. The possibilities of cab-crunch movements are the same as on the floor crunches; you can crunch form left to right in order to trigger the side abs muscles.
It should seem fairly intuitive that  you don’t want to be extending those arms to a locked position on the way down, fully blown open. In the article Sitting Still we touched on the fact that if you stay still and sit in a position for a very long time, you will find that your muscles start to row naturally into those positions: slouched back breeds hunchbacks, sitting spreads hips etc. If your lifting the weights with the wrong posture, you will find that the muscle starts to grow in the awkward posture positions which then causes your body to get altered into a bad direction. Paying attention to these things will provide you with proper muscle growth, and benefit you definitely in the long run. Muscle cars are fast, but going fast during your muscle building isn’t the best option. Keep your motion smooth and steady, if you are not properly warmed up, and decide to power through a heavy set on the press, this is a pulled muscle waiting to happen. Do you have any other tips on things the exercise should be focusing on while consciously staying fit ? This entry was posted in Exercise and tagged breathing, exhale, extension, focusing, inhale, knees bent, listen, looking forward, loose, smooth, speed, steady, straight back, stretching on March 24, 2013 by Mind Soul. Very often this involves stretching, but can also include shaking of limbs or a nice walk to get the blood flowing. So, the idea is that by warming up, the muscles get used a little bit, get stretched a little bit, and the blood gets properly circulating into the muscles to ensure they can handle the activities. Notice how after having some warm up time during the day, your muscles are now much more flexible and ready to bend in various directions?
This is because your muscles have had some sort of a warm up time to let them loosen up from the activities.
Now, think of going from rather mild exercise of your day to day activities, into a fun activity like soccer.
This is why many coaches will make their team run circles around the field before a soccer match, or around the ice rink to properly get the limbs warmed up, get the blood flowing, and the heart pumping! If you do this, you will be helping your body reduce muscle pulls, and ensuring the muscles repair as quickly as possible after strenuous activities. This entry was posted in Exercise and tagged activity, blood, cool down, flowing, heart, limbs, muscles, pumping, sitting still, stretch, toes, warm up on March 24, 2013 by Mind Soul. I cannot count with the fingers on my hand how many times people have told me how much stronger, healthier, happier, or energized they feel after a bout of activity, and more-so, after sticking to a regular bout of physical activity. Some people feel they need to get their proper sweat repellant tights on, weights on their ankles, water bottle pouches strapped to their waist, etc. Don’t get me wrong, some activities like scuba diving, hockey, or snowboarding cannot be performed without proper sports equipment, but even with these activities, there is a difference between essentials and luxury.
Often times, one is given the opportunity to walk to the bus, or to walk around in town during their day. If you are on a tight timeline, bring a stop watch along, and do 7.5 minutes out, and 7.5 minutes back to the starting point if it must be so directed, but make it happen! Feeling healthy, feeling active, getting fresh air, getting exercise, listening to the birds; these are all things that are a direct result of going for a walk. This entry was posted in Exercise and tagged active, attention, birds, effort, fast, first thing, fresh air, hills, power, slow, sunrise, sunset, walk on March 24, 2013 by Mind Soul. After your exercizing, be careful to not pull the muscle to hard, for it’s now loose and you can easily over extend it and really hurt yourself. This entry was posted in Exercise and tagged back, blood, bounce, cool down, flowing, routine, stomach, stretch, tricepts, warm up, well being, workout on March 24, 2013 by Mind Soul. According to studies performed in the University of Minnesota in 2006, of the previous 20 years, people have reportedly still exercised the same amount, but have increased their amount of time spent sitting on their bums by 8%. Apparently another study was performed where the participants lived in a setting of the 1850, and their movement was measured and recorded. Another study in the 2010 Journal of Applied Physiology showed that by reducing the number of footsteps taken by 85% for two weeks, the participants reduced their sensitivity to insulin by 17%, which in turn means that the risk for diabetes has increased. As I have described in more detail in the short spurts, getting exercise more throughout the day is much more healthy than one 30 minutes a day.
This entry was posted in Exercise and tagged activity, cleaning, cooking, desk, fixing, internet, lazy, outside, pace, painting, schedule, take transit, tv, work on March 24, 2013 by Mind Soul. NOTE: This does not mean immediately get up from 5hrs of sitting idle to do 75 pushups in a row and go back for another 5hrs of idle sitting. What this means, is that every 30 min to 1.5hrs or so, the motivated one gets up, loosens limbs with a nice stretch, grabs some rubber bands for a routine, or sits on the Swiss ball (exercise ball) and does some sit-ups. Keep in mind it is important when you’re doing this type of workout, your body is not completely warmed up, so one shouldn’t attempt to push their body to the max it can do, straining every muscle in the body. Since your body isn’t totally warm, the motivated one will quickly find that this causes uncomfortable strain on muscles, or even pull muscles.
Another way to avoid this is to add a little more time to the beginning of the routine to do a longer warm up, really getting the muscles loose.
Ideally, however, as well as doing these short spurts, the fit person should look to get their blood pumping for at least 20 min at a time, at least once a day.
This entry was posted in Exercise and tagged activities, focus, frequent, heart rate, lifestyle, short, spurts, stretch on March 24, 2013 by Mind Soul.
Posture is very often overlooked by so many people and left uncared for, it can cause severe long term health problems, which are no good. Bad posture happens in the form of bent back, improperly holding arms at the computer desk, slouches, or movement that isn’t normal.
So, to take this further, you can change your posture with some long term attention to your habits.
I was just talking the other day with my father about this, and he mentioned how he had read a study on kids, young kids aged around 12 years old, who were going into the Dr. This entry was posted in Exercise and tagged bad, braces, exercising, form, good, habits, posture, sitting, walking on March 24, 2013 by Mind Soul. Pilates rubber bands, also known as Resistance Bands, are probably the most versatile, compact, and quick piece of exercise equipment that can be used and owned. They work the muscles in an entirely different way than dumbbells do, in that you’re pulling the rubber apart, rather than fighting against gravity.
I find that using the pilates rubbers makes my routine more like that of a yoga routine; I do about 4 or 5 positions for as long as I can in each position, and then take a little break, which I often infuse with some sit-ups (on an exercise ball)! This entry was posted in Exercise and tagged muscles, pilates, resistance, rubber, rubbers on March 24, 2013 by Mind Soul.


We all feel the same way after work or school, when you just get in the door from a long day, and all you feel like doing is curling into bed and falling asleep. When you are driving home, or walk in the door, try putting on some music that you know makes you feel more aggressive. When you’re starting a new exercise habit, trying to get back into the mode of exercising your body, it’s hard to jump right into a 5 to 7 day a week schedule that immediately taxes your body. Every person that I talk to always has the excuse that it’s just too much work, and they really don’t enjoy going to the gym to press the bench over their heads like a monkey.
This entry was posted in Exercise and tagged activities, aggressive, basketball, energized, exciting, fun, habit, hiking, list, motivation, music, new, push, yoga on March 24, 2013 by Mind Soul. The secret is to balance life’s pleasures with its pains to gain the balance we all need to succeed, to stay positive, and enjoy oneself in this journey.
To create three pictures of these lifestyle choices, let’s start with the funner of the evils.
Take for example if you choose to spend all your time going to the club, socializing with friends, placing aside your bills and family for a life with total spontaneity; randomly taking trips to exotic destinations, and staying committed to no one in particular. Yes, as a fairy tale; a sort of Alice in Wonderland luster-lust relationship, is very appealing at first glance.
It does require a lot of positive thinking , but it really doesn’t allow the journey’er to hold a balance in one’s life.
Then there is the overtly tight, narcissistic, OCD riddled humanoid that simply must have a strict regime and daily tasks in order to go about their day with the least amount of restraint on their mind as possible. Although this does require a lot of focus,which nobody can argue, it does require a lot of restraint on the creative mind; what about letting the wind to run through your hair (what about the sunscreen, and a hat to protect the scalp, and are we going the right speed).
Can a person find some serenity in having certain tasks that they perform every day methodically imprinted in exact order?
Some simple things like taking a shower every morning, coffee, the same blend for breakfast, and the same route to work are all methodically imprinted in ones routine that it’s hard to realize that they are an actual routine. I think that it’s hard to get one’s mind out of sub-conscious programming of daily monotonous activities, and challenge the mind to think of new, creative ways to take each step forward; but I task it to you, the reader, and myself, the writer, to analyze these supposed standard routines and see what we can do to provide some excitement to them, but still hold a balance to the routines that we as humans crave.
Maybe this mere fact is what truly makes us individuals in the end: to become victims of monotony, but I like the challenge this norm. This entry was posted in Psychology and tagged choices, commitment, excitement, focus, fun, happy, journey, key, life, lifestyle, monotonous, narcissistic, new, path, pleasures, positive, serenity, sustainability, thinking on March 24, 2013 by Mind Soul.
Resolve to eat healthy, natural foods like meats and green leafy vegetables ONLY when you’re hungry. The importance of regular, uninterrupted sleep cannot be overemphasized, Studies have shown that people who don’t get enough sleep have difficulty concentrating and completing cognitive tasks compared to people who get adequate levels of sleep.
Have you ever heard someone say, probably half-joking, to “find a happy place?” Well, we all need a happy place, a place we feel safe secure, and comfortable where we can reflect, restore, and recharge. If you’re a regular church-goer, chances are you’ve heard a sermon on the importance of prayer.
If you would like to receive e-mail notifications of new posts just enter your email address below. My mum is 80 this year, she does yoga and Tai Chi, she really enjoys both, you’re never too old to start something new!
Because of this, sportsmen and women are never satisfied with their vertical jumps, so we always want to increase a few centimeters.
On the floor abs crunch the legs often are used to swing a little bit to make the proper crunch; on the exercise ball almost the entire crunch process lies on the abs.
The crunches themselves will cause the feet to rise from the floor a bit and push you of balance. Whenever you are doing an exercise and it involves movement that goes from one extreme of the muscles cabilities to the other, a person should always be focused not to extend past the joint or muscles extension. Because of the fact that you jump into what will feel like a locking position, you don’t want to over extend those arms.
Yes there are certain times when your training to specifically be explosive and reach high speeds, but that is very specific training and if you’re reaching this level, you are most likely also training directly with a professional trainer. Flexing and stretching and straining the muscles that most activities require can cause muscle pulls and strains that certainly aren’t wanted. Get in the habit of stretching a few times a day; when you wake up, when you are in midday or when you get home, and then at night time a few hours after dinner. Your muscles still aren’t as limber as they should be, so you will want to warm them up even further. Clean, or at least fresh air, is undoubtedly and unquestioningly one of the greatest natural healing process’ one can undergo.
The colors that come out at this time, the lack of direct sunlight, the lack of excessive traffic all make for a happy walker in me, but I do not single out this hour of the day. Even in the evening, most people live in towns these days, and with town comes corner stores and grocery stores that are usually within walking distance. It just takes a little bit of effort and you’ll begin to reap the rewards of your attention. It ensures that your muscles get the proper oxygen to handle the strenuous activities of daily activities or a exercise routine, as well as loosens them up so when you are making your fast turn arounds during a game of basketball, you wont pull a muscle. It even is good just during the day, even if you’re not exercising and just sitting still, to do some stretches because it will get the blood flowing and energize you.
It turns out that on average they walked an extra 3-8 miles compared to today’s average human. Studies have proven that people that keep active doing partial exercise events like walking to the mail, standing up during work hours, and doing the dishes burn significantly more calories than those who run 35 miles a week. This works best if I’m trying to focus, and in one place for a long time, like on my computer for the evening. This includes sitting at your desk, walking down the street, and any exercise of any shape and type. Exercising at the gym, at least for me, tends to focus on free weights, doing three reps of 15-20, and around four different exercises sets.
Dumbbells do provide a lot of freedom when compared to a machine, but the rubbers provide that much more freedom than dumbbells do. At the end of doing this, which is usually twice, my body is more exhausted than an hour of exercising at the gym. The Health Canada strongly recommends having 30 to 60 minutes of daily activity to ensure that the body stays fit. It will psych your mind up into a more energized state that will give you the motivation needed to get that exercise done. Start with a 3 day schedule, where your exercising say Monday, Wednesday, and Friday right after work.
If you find that the same old ones are just dragging on you, try some new things that you’ve never known before. If you get in the same habit of doing the same routine day in and day out, it becomes monotonous and dull, which then decreases your interest in the activity, which in turns makes you resent the fact that it’s what your having to get motivated to do, which in turn makes it harder to motivate yourself to do it. And vice versa: too much commitment and not enough indulging will make a person go crazy as well.
After all, a story that fills dreams of young children’s sleep is by no means a distasteful existence, but in reality, even Alice was getting a bit confused and muddled by the end of her journey.


Flash-backs of a recent picture I’ve seen of an office completely covered in tin foil appear vividly in my mind (yes it was a prank). If you’re like me, you probably view the New Year’s resolution with equal parts conviction (because this year, you’re REALLY going to do it!) and dread (because you know how hard it can be to live up to as time goes by). These resolutions were broken mostly because the people who made them had unrealistic expectations. Poor sleep has been linked to heart disease, high blood pressure, stroke, diabetes, depression, and a decreased sex drive. Successful “play” is best described as kinetic meditation, and can be anything from a walk in the park to a swim in the ocean or a hike in the woods. Most of us know people whose personalities and demeanors are difficult and unpleasant (“toxic” is a word often used today to describe such individuals.) Sometimes, as in the case of work, certain social situations, or even family, these encounters cannot be avoided, but they can be minimized. Your happy place may be a park, a church building, the beach, or it may even be a person whose presence you deeply value. It seems obvious, but it’s a lesson that needs to be heard because, paradoxically, it’s importance is often overlooked. Now place your hands behind your neck and start making a classic abs crunch with your upper body moving towards the stomach. So not only do they make crunches, but also help you maintain the flow of the exercise in the right direction.
After that, I also like to focus on the surrounding areas, because those muscles can also get effected by the exercise. The study also suggests that just because you are lifting weights sculpting those perfect biceps and pecs, if you are increasing the amount of time you spend sitting on the couch or at the desk, you’re increasing the chances of an early death.
Clearly the way to reduce health risks and increase your lifetime is to get those feet moving, to stay active more, and longer.
So this means when you’re feeling down and out, tired at the end of the day, it is just as crucial then to stay alert and active than it is to finish the last 5 minutes at the gym. On top of this, you’re pulling against your own resistance, so you’re working your muscles in multiple ways at once.
Don’t get me wrong, the gym is a very good exercise, but the pilates rubbers are a different type of exercise.
This does not have to happen all at the same time, but they do recommend for you to do it in at least 10 minute increments. Its what you do when you feel that way that makes the difference between effective people and not effective people. You are the one looking at your body in the mirror, you are the one with health problems, you are the one that feels depressed, so it is you who needs to take charge of yourself and push ahead into new and exciting territory.
For most of us, we do not come across larger than life creatures and queens with giant heads in our days; we are faced with grocery bills, the boss, and parents. Regular exercise is important, but you don’t have to do hours of exhausting cardio-workouts to gain a benefit. Or, it can mean spending time doing your favorite hobby, like photography, sculpting, woodworking or curling up with a good book. God wants to hear from us; He created us, and He wants us to speak with Him, acknowledge His power, seek His help, and give Him thanks for all of our blessings. God’s greatest commandments are to “Love the Lord your God with all your heart and with all your soul and with all your mind and with all your strength,” and “Love your neighbor as yourself. I am certain you will be an inspiration to many through the coming years as you take good care of your health. It is not wrong to use them, but once you get into the spine of the exercise, remove them so that the abs will be more challenged during the crunches. Most times out of ten, before you really strain a muscle you can start to feel it slowly tweaking more. It turns out your mother telling you to straighten your back and fix your posture wasn’t just because she was nit-picking, but actually because she wanted you to grow strong and straight!
We’ve all heard of the person who goes out to shovel their driveway and has a heart attack or breaks their back because of the immediate strain.
This falls into my ideal range, as I like to do short spurt workouts all day, rather than focused into one hour long exercise routine.
It’s more of an intense but short, full out push, where as the gym for me is usually a focused and steady muscular refinement where I come away feeling my muscles ache, rather than my whole body dead. Keeping an exercise schedule that is less than 10 minutes is not adequate enough to get one’s body warmed up, let alone keeping the heart rate up to ensure that maximum gain can be felt from the exercise. It has proven that getting daily exercise increases blood flow, which in turn stimulates the mind, which in turn wakes a person up, makes them feel energetic and refreshed and ready to finish off the day with renewed enthusiasm.
When you are into a nice routine remember not to get comfortable with the same exercise that your doing every time, with the same amount of distance or weight used. Sometimes if you focus on games or activities that require additional people to play you will find yourself using that as an excuse not to get your exercise, that nobody else wants to play. I remember as a child that the lead-up to Christmas Day and all the excitement and anticipation seemed like an eternity, but now it goes by in the blink of an eye. What’s important is to put yourself into a place where you can leave your cares behind, if only for a little while, and let yourself recharge. He understands that communion in prayer is beneficial because it helps us to understand that we are NOT alone, no matter how we may be feeling or what we may be experiencing.
There is no commandment greater than these.” When we approach a situation with love and compassion, everyone wins. If you get into a situation where your slightly tweaked, STOP, STRETCH, and move away from that area for the day.
Maybe you get it or maybe you don’t, but I highly suggest you try and work the rubbers into your routine. It also assists in reducing stress, strengthens the essential organs of the body, and will change your outlook on life.
Keep increasing your distance, or speed, or weight that your using to continually grow, pushing yourself to be the best that you can be. Keep a big list of activities that you enjoy doing that are individual activities, and that don’t require extra people to perform. Take long walks, lift heavy weights with major muscle groups, and mix it up with bursts of strength and speed. We should take time to explore new ideas, tasks, goals, and experiences to enrich our lives, and even to serve others. This will not only help to cleanse and refresh us, but it will remind of us the beauty of God’s world. Take time every day to enjoy something beautiful – read a poem, listen to uplifting music, enjoy works of art, find a way to encounter something amazing in nature. If you don’t actually enjoy going for a hike, or stretching for yoga, try and trick your mind into thinking its fun, smile and enjoy it!



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