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The muscles of the abdomen, back and pelvis compose the
body's core. These large muscles are responsible for balance and support
since they are located near in the vicinity of your center of gravity.
In order for it to function well, these muscles should be strengthened.
When you have a strong core, you are able to lift objects with ease,
walk or run without falling or stumbling, have a good posture and are
generally able to hold your body up for long periods of time without
tiring. A powerful core also allows you to perform your workouts longer,
allowing you to gain more from your regimen. With a well-developed
core, you can exercise without fear of injury or strain. (Continued below.....)
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(...Continued....) A weak core, on the other hand, poses a lot of problems. It is the
usual culprit behind poor posture and hunched shoulders that lead to all
sorts of pains and aches in both the upper and lower backs. Individuals
with frail core muscles are more susceptible to injury and strain when
performing workouts or even in their daily activities. They easily slip
and stumble, injuring themselves in the process.
To develop strong abdominal, back and hip muscles, you need to
perform core strength workouts. While these muscles are fairly large
compared to the other muscles in your body, they still need time to rest
and recover so they grow strong. Thus, you should do core strength
exercises no more than three times a week on alternate days. Also, if
you are performing bodyweight exercises for core strength, strive to do
twenty repetitions. If you have added weights to your routine, strive
only for 15 repetitions.
You can do crunches, sit-ups and leg lifts to strengthen your abs. If
you want to incorporate weight training into your routine, you can do
squats using dumbbells or do dumbbell rows. Mountain climbers and
Russian twists are also good core strength workouts that develop
abdominal strength.
Bicycle kicks, leg rolls, burpees, flutter kicks and planks are great
hip exercises that develop strength and flexibility. When done on a
Swiss ball or stability ball, the pelvic muscles as well as the leg
muscles become even more engaged, challenging the body to develop
balance and a wide range of motion. Strong hips are important since they
give the body stability, especially in the performance of such
high-impact exercises as running and other cardiovascular exercises.
Aside from balance and stability, strong hip muscles also enhance your
speed.
Core strength workouts for the back involve both the upper and lower
back muscles. The muscles that need to be worked out include the
trapezius muscles, latissimus dorsi and the other muscles that join the
upper and lower back that of the rest of the body, particularly the
neck, shoulders and hips. This is because these erector muscles allow
you to lean back without breaking your spine. When the back is
neglected, muscular imbalance develops and chronic back pain results.
Some of the common exercises for a stronger back include bent-over rows
with dumbbells, lat pulldowns and Superman exercises.
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Here is a list of 15 essentials a person should strive to achieve happiness:
GOOD HEALTH - First and foremost is GOOD HEALTH. So take care of
Physical and Mental Health problems. If you do not enjoy good health you
cannot be happy. Any ailment, however trivial, will deduct from your
happiness and make it harder to be happy. While it’s not always possible
to “cure” everything, address your physical and emotional needs as best
as possible. Some people allow themselves to have lingering pains, or
struggles with depression. Take the steps to address it. It will change
your entire experience of the world.
A HEALTHY BANK BALANCE - Money cannot buy happiness is true and every
billionaire is not happy. However, poverty is stressful; and if you can
pay for the basics comfortably - it will remove a lot of that stress
from your life. You don’t have to be wealthy, but some amount of
financial comfort will prevent the worries about the basics of everyday
life. It need not run into millions but should be enough to provide for
creature comforts and something to spare for recreation, like eating
out, going to the pictures, travelling or going on holidays on the hills
or by the sea. So have a few bucks in the bank. Shortage of money can
be demoralizing. Living on credit or borrowing is demeaning and lowers
one in one's own eyes.
A HOME OF YOUR OWN - Rented premises can never give you the snug
feeling of a nest which is yours for keeps that a home provides; if it
has a garden space, all the better. Plant your own trees and flowers,
see them grow and blossom, cultivate a sense of kinship with them. "God
is not found on mountain tops. He lives in cozy homes and within you."
AN UNDERSTANDING COMPANION - Be it your spouse or a friend. If there
are too many misunderstandings, they will rob you of your peace of mind.
Don’t settle in who you marry. Marriage is the single biggest decision
you make, so be picky and marry the right person for you. Don’t rush in
because you think it’s “time” or you feel “pressure.” Marry someone you
are excited about, who makes you feel amazing, and who is good to you
down to their last breath. Don’t compromise or settle on this one - it
makes a large part of the mood of your home every single day…why not
make it great! It is better to be single than to bicker all the time.
Choose your friends and people around you carefully - they will have an
effect on your mind and soul.
LACK OF ENVY - Stop comparing with those who have done better than
you in life; risen higher, made more money, or earned more fame. Envy
can be very corroding; avoid comparing yourself with others. You will
become vain and bitter. Because there will always be greater and lesser
persons than yourself. Being happy in your own skin is one of the
biggest keys to happiness. A lot of unhappiness comes from people
believing that they are “less than” because of images they see or
messages they ingest. You can be so much happier going all-in on you.
BE OKAY WITH BAD DAYS - Part of living a happy life, is realizing
that you won’t be happy 24/7, and being fine with it. You’ll have times
of grief, and times of irritation, and times of stress or anxiety…and
that’s fine. Accepting that you’re a human with a range of emotions, and
seeing every day as a new day, is part of what makes you happy.
Self-acceptance of just being human and not too hard on you is massive.
“Life isn't burger king. You can't always have it your way.” “Life is a
circle of happiness, sadness, hard times, and good times. If you are
going through hard times have faith that good times are on the way. The
higher the aim, the more struggles.”
DO NOT ALLOW OTHER PEOPLE - to descend on you for gossip and bad
mouthing about others. By the time you get rid of them, you will feel
exhausted and poisoned by their gossip-mongering. Always remember:
"Intelligent people talk about ideas. Average people talk about things.
Small people talk about other people. And fools argue."
CULTIVATE SOME HOBBIES – that can bring you a sense of fulfilment,
such as gardening, reading, writing, painting, playing or listening to
music. Do more things you like! This sounds silly, but there are people
who say they used to love painting, but haven’t done it in 10 years!
Why? Life gets so busy that the first things we cut are sometimes
hobbies - we don’t see them as “essential” or “important,” but they
absolutely are when we’re talking about happiness. Make time for things
you truly enjoy - it makes life more enjoyable. Going to clubs or
parties to get free drinks or to meet celebrities is temporary fun and
waste of time.
SEEK OUT THE GOOD – Your mindset and mood are often influenced by
what you feed it. This is true of people you surround yourself with, and
even the media you ingest. Limit toxic people. Limit toxic
headlines/news media, and seek to spend more time/energy with the good.
Choose your friends and people around you carefully - they will have an
effect on your mind and soul. “A good life is a collection of happy
moments. Be happy for this moment this moment is your life.”
HELP OTHERS - If you want to be happy, there is a lot of joy in
helping others. Some of what makes life wonderful is feeling useful,
helping another without expecting return, and being reminded of your own
good fortune (gratitude)…even if that is driving a friend to a doctor’s
appointment, or helping a neighbor carry her groceries. Making the
world a better place makes you feel better too.
LIVE IN THE PRESENT - Today is a new day, and some people have pasts
that are incredibly hard. Live in the present, not in the past…or you’ll
be stuck there and miss the great stuff of today. “Yesterday is a
history, tomorrow is a mystery, and today is a gift that is why we call
it present.” Live each day as it was your last. Tomorrow is not
promised." “Life isn't about waiting for the storm to pass. It's about
learning to dance in the rain.”
MOVE YOUR BODY - Being able to move your body a bit will keep you
happy. There are seniors doing shows where they dance, and young kids
running in the yard. You don’t have to be an Olympian to move…just even
going for a walk every day, or doing some stretches. Your brain has a
way of responding to movement that makes people feel happier. “Life is
like riding a bicycle, if you don’t move you fall.”
HAVE NEW EXPERIENCES – Doing something new doesn’t have to be
traveling to a distant land - maybe it’s just trying your hand at baking
a pie, eating a new type of food you’ve never had, fixing something
around the house you never did before, taking a new route for walk, or
visiting a small town nearby you’ve never been to. New experiences give
us things to look forward to, things to talk about, and bring back some
of the curiosity of being a child.
LOVE IN YOUR LIFE - If you have a person who truly loves you in this
world, and accepts you for exactly who you are - it will help contribute
to your sense of happiness. Even having a pet that loves you can also
help this. Love is powerful, and while it isn’t everything, it makes the
bad times easier to bear. Being loved, and loving another brings many
people great satisfaction and joy.
INTROSPECTION - Every morning and evening, devote 15 minutes to
INTROSPECTION. In the morning, 10 minutes should be spent on stilling
the mind doing meditation and breathing, and then five in listing things
you have to do that day. In the evening or before sleeping, 10 minutes
to still the mind again, and five to go over what you had undertaken to
do.
Here’re some quotes for you to enjoy!
“Your career, your spouse, and your children are like a three-legged
stool of Happiness. The stronger the legs the better is the stability.”
“A good life is a collection of happy moments. Be happy for this moment this moment is your life.”
“Our attitude defines life:
Life is best for those, who just want to live it.
Life is difficult for those, who want to analyze it.
Life is worst for those, who want to criticize it.”
“One of the greatest blessings in the world is to be able to be happy
even when things in life are not going the way we planned.”
“Don't wait for the perfect moment, take the moment and make it
perfect. And be happy for this moment; this moment is your life.”
“Never blame any day in your life. Good days give you happiness, bad
days give you experience, and the worst days give you a lesson.”
About the Author: Dr. Sukhraj S. Dhillon is an eminent Scientist with
numerous research publications in life sciences who studied at Yale
University and served as a Professor at University in North Carolina. He
has written more than a dozen books on topics of Health, Aging,
Vegetarianism, Weight control, Stress-free living, Meditation, Yoga,
Power of Now, Spirituality, Soul, God, Science, and Religion. His
articles and books are a pointer to his line of thinking including
current publication. He has been the President, Chairman of the board,
and life-trustee of a non-profit religious organization and has
expressed his views in the congregation and at international seminars.
Reference: “Health, Happiness and Longevity” available
from popular booksellers throughout the world including Amazon Kindle
and Barnes & Noble.
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Coach Cal Dietz has been an Olympic Sports Strength and Conditioning Coach, and in this video he gives an introduction to his principles of Biochemical Engineering.
About this Course
Co-authoring a book presented a unique challenge that neither of us expected. The book is a compilation of stories, personal experiences, and knowledge of two individuals. As such, a conventional writing style would have us write the book in a manner that distinguishes which author is contributing to a specific story or anecdote. It would require us to preface sentences with, “Cal remembers when...” or “Ben worked with an athlete who...” When we were finished with sections of the book and went back to read what we had written, we found the constant quoting hindered the flow of the book and prevented the reader from making connections between examples that came off as separate story lines. To solve this perceived flaw to the book, we came up with a simple solution. We wrote the book from the first person view of a third party narrative. Instead of stating which one of us is involved with a story, we say “I remember” or “I worked with.” In essence, we created an imaginary person who is the culmination of both of our life experiences, knowledge, and stories. We beg the readers indulgence with this style choice and say that it is in no way meant to deceive or misguide the reader as to the source of information, but rather to improve the consistency and readability of the book. We feel that this allows for one clear voice to present the information and will maximize the usefulness of the material to the reader.
Coach Credentials
Cal DietzStrength and Human Performance Coach, Sport Science Consultant
Cal Dietz has been an Olympic Sports Strength and Conditioning coach for numerous sports at the University of Minnesota since 2000. During his tenure, Dietz has trained athletes that have achieved 540+ All-American honors, 10 NCAA Team National Champions, Teams that have won 34 Big Ten/WCHA championships teams, 29 Big Ten/WCHA Conference tournaments, 22 NCAA Final Four appearances, He has consulted with Olympic and World Champions in various sports and professional athletes in the NHL, NFL, NBA, MLB, MMA and Professional Boxing.
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