Month: July 2019

Active Recovery for Exercise

The body needs a break and rest from our routines. When we change the routines, we are allowing our bodies to rest and recover properly. For example, a runner might need to rest from an injury. The water can be a great source of active recovery for people who exercise and athletes. Using a pool to do a light workout can be one way to change our routines. The key is allowing the muscles to recover by doing something completely different and less intense for our bodies. Stretching and using a foam roller are commonly used for active recovery techniques since it may help prevent injury. Stretching is often overlooked but is a great idea for active recovery since everyone needs flexibility.

Active recovery is not to be confused with cross-training. Both are different but the main difference is the activities for cross-training might still be intense. The activities for active recovery would most likely be less intense. This is only because the muscles need rest and recovery. Someone doing cross-training might run and swim with the same intensity on different days. A person should try to do less on off days and remember they are recovering from the main activity they are focusing on. This is why I strongly feel the exercise should be lighter and not as challenging.


Get A Bigger Butt by Exercising

  • Change your walk. Stand and sit straight with your shoulders square and your head raised. Keep your abs contracted and your pelvis in a neutral position. This will not only make your butt more prominent, but it’ll also slim your torso a bit and make your chest look bigger.
  • Butt Bridges. Lie on your back with your knees bent and your arms at your sides. Lift your butt toward the ceiling, then lower it. Do 3 sets of 10 repetitions.
  • Squats. Stand erect with your feet about shoulder width apart and your arms extended in front of you. Bend your knees to a ninety degree angle with your back straight, then rise back up
  • Lunges. Stand erect with your feet about shoulder width apart. Bend one leg behind you and the other leg in front of you.
  • Do kick backs. Stand on one leg. With the leg that is free off the ground, kick it back until you see your butt squeeze into a bubble

Pick the right pants. The right pair of jeans can seemingly transform your butt, making it appear round and perky. Consider the following next time you buy a pair of jeans:

Pick the right fit for your body type. If you have a slim waist, try a pant that will hug your waist, such as skinny jeans or a tight-fitting boot-cut. If your waist is smaller than your hips, wear low-rise jeans (that hit at the widest part of your hips) with a fitted shirt.

If you have a thicker waistline, try wearing high-waisted jeans. The top of the pants should fit around the slimmest part of your waist, making it look small and your butt appear bigger.

Look at pocket placement. Small, high back pockets will make your butt appear larger. Additionally, pockets with embellishments such as sequins, stitching, or colored thread can add more interest and “direct traffic” (or draw the eye) to your rear. Avoid jeans with big pockets or no pockets at all.

Avoid dark wash jeans, which will make your legs and rear look smaller (especially if you’re wearing a light-colored top). Instead, try white, pastel, or light blue jeans.

Wear high heels. Heels change the natural curve of your spine, causing both your butt and your boobs to protrude more.

Avoid wearing heels for longer than two or three hours at a time. This will reduce the strain on your body.

For an extra-lifted rear end, ditch the kitten heels and go for stilettos.


Exercises For Building Stronger Glutes

  • Glute Bridges/Hip Thrusts. First, you have the glute bridge, sometimes referred to as the hip thrust. This exercise is excellent for isolating the glutes as best as possible while helping you gain explosive power.

To do this, place your upper body across a flat bench and then position yourself, so you are sitting on the floor a barbell across your hips. Now squeeze the glutes and raise the bar up as high as you can go. Pause there and then lower down to complete the rep.

  • The Glute-Ham Raise. Next up you have the glute-ham raise. This movement is perfect for getting a good pump in the glutes, which can then bring about an increase in muscle size. To perform it, you will want to position yourself so you are face down on an incline bench with your hips at the top of the bench and your legs tangling down behind it. Note you will be in a reverse position of how you would usually sit on the bench.

From there, squeeze your glutes and lift your legs up and towards the ceiling. Hold at the very top and pause before lowering down. Repeat until the desired number of reps are completed.

If you are fortunate, you may be able to find a gym that has a glute-ham raise machine and use that instead. This would allow you to add weight, making the entire exercise more challenging.

  • Sumo Squat. Finally, the sumo squat is the last exercise to consider adding to your glute-building routine. To do this one, position yourself as you would if you were doing a standard sumo squat with a bar across your back.

Bend down and go as low as you can, thinking of pressing through the glutes as you do. Lower yourself down, pause and then press up to complete the rep. As a bonus, this one is also ideal for working the quads and hamstrings as well.


Manifesting Our Potential

I belong to a local gym and every January it is packed with people who don’t normally work out. They come because they want to improve their lives, but they quit when they see how hard it is to implement this change over time. They haven’t yet realized that, in order to add positive change into their lives, they will have to be willing to give up some other activity that is taking up the space the new activity will occupy.

To keep a New Year’s resolution we must assess our priorities and shift them so that the new behavior is supported long enough for the healthier pattern to emerge. For instance, if you want to start meditating every morning you might first look at what time you get up and then at how much free time you have to meditate. If you see that you are already rushing to get out the door and get to work on time, then a change needs to happen in your sleep pattern. The alarm can be set 30 minutes earlier so that you can have a quiet time to sit and practice. As with dieting, the rewards of meditation may not be apparent in the beginning, but with diligent daily practice, they will gradually emerge over time.

Don’t be discouraged! As the new healthy habits are being formed, you can remind yourself that you are practicing these new behaviors a day at a time rather than for a lifetime. Shifting your perspective this way can make the change less daunting and more manageable. If you have difficulty with getting to the gym one day, you can always start over the next day. All too often people just give up when they feel that they have failed in keeping their promise to themselves. They lose all hope. Instead of this ‘all or nothing’ attitude toward making positive changes, a loving compassionate approach can be taken, and the slight set back can be accepted, and in turn, a renewed sense of optimism can be found.

I believe we are here to manifest our divine potential, and that this lifetime goal is process oriented rather than product oriented. I invite you to be gentle with yourself, while at the same time challenging yourself to reach a new level or height in some area of your life. If you want to be a writer, start with 300 words a day. Break down those large goals (like writing a book) into a more manageable size so that you won’t feel overwhelmed.

Over time, practicing these daily positive changes results in living a more affirming and fulfilling life. In this way, you can manifest your potential merely by rearranging your priorities, and by practicing them a day at a time the changes will become manageable steps towards the new and improved you!


About Tai Chi

We all know the importance of exercise to keep us healthy but once your muscles and joints start to ache it’s hard to get into doing the exercises that may have prevented this so you must do something. Walking is a good exercise but often a lot of the areas that need to be stretched are not and depending on your stature some of the areas around the organs do not get the same kind of workout. Exercise will also keep your stress levels down and improve every area of your health.

Tai Chi has been practiced in China by people of all ages for many years. It was developed by Chinese monks thousands of years ago and in keeping with the quiet, meditative tradition, it is done very slowly. It is low-impact, promotes strength and flexibility and improves balance. Tai Chi relies on proper breathing and slow movements and is often called ‘moving meditation’.

Tai Chi has been proven to help you have a better night’s sleep and also to fall asleep faster which leads to you feeling more rested in the morning when you awaken. This makes it is ideal for older people as sleep may become a problem or even if you are stressed and can’t sleep. Often lack of sleep goes untreated and people wonder why they feel so bad. Tai chi helps you handle stress which is what possibly could keep you up at night without you even being aware that is the issue.

There are six levels of Tai Chi. The first is for beginners. This teaches the basic tools for working with Chi energy. The second level mostly focuses on Chi awareness and the main goal of this level is to achieve an awareness of the balance of internal and external chi. At level 3 the student will learn the more martial-art type aspects of Tai Chi. This level focuses on using the mind to control chi and synthesize your body movements with your mind. A student at the fourth level is considered a disciple worthy of receiving this knowledge by the master of a particular Tai Chi tradition so the teaching progresses until finally that person becomes a Tai Chi master in a state of perfect balance and has complete mastery of body and mind.

Tai Chi can help you be more co-ordinated, balanced, take care of your joints and flexibility without speeding up your heart beat too much so it is good if you have illnesses which could prevent you from doing more active exercises. While you are doing these exercises your internal system is getting a gentle massage and your energy centres are being opened and cleansed making a good basis for healing on other levels such as psychologically, emotionally, mentally and physically.