The so called Captains Chair has been called the worlds most effective abs exercise. You can find them in most gyms.

The beauty of this great exercise to get flat belly is that you don’t need to go to the gym to do it.

It’s really easy to do and you can do it during 1 minute a day at home of at the office and you will see results fast.  So No More Excuses!

How to do the best  flat belly exericse  in only 1 minute a day:

1. Sit on a chair that does not allow you to touch the floor.
2. Put your hands under your legs.
3. Move your body weight to your hands (as if you plan to lift your body).
4. Bend your knees and lift your legs about 6-8 cm from the chair.
5. Lower them a again in slow controlled movement.
6. Repeat for at least 1 minute.

What other abs exericse can brag about results in just 1 minute a day?

Here is a video with the traditional captains chair exercise in the gym.

Image by http://www.flickr.com/photos/d_vdm/

“I don’t need those, I’ve got running shoes..”

That was my first thought when I saw Skechers Shape-Up Shoes..

..then I started hear more and more good things about them.

• Strengthens your back.
• Burn more calories.
• They work your abs.
• Give you better posture.

I even heard of someone who got rid of  incontinence with the help of Shape-Ups. When my friend visited from Sweden and told me that they sell for 300 bucks over there.  I decided that it was worth $100 to give them a try. And I can tell you it was worth every penny.

I picked up a pair of  black and white Shape-ups from Skechers.

First Impression

The first thing I noticed is that it felt like walking on bouncy cushions. I felt very tall. No wonder considering how high they are but they also make you straighten up your posture so the effect is double.

Getting Started

I didn’t follow the instructions to use them for only 45 minutes the first two days, I never follow instructions. NO I just put them on and did my thing. The first two I had a lot of errands to run so that’s what I did. The shoes were very comfortable and very warm and I enjoyed wearing them.

I  just wore just wore my new shoes doing what I normally do errands, dropping of and picking up kids and I only wore them outside the house. This is what happened:

The first night I felt my back.

The second night I felt my butt.

The third night I my transverse abs joined the party.

Even if I was very happy about my first results of the shape up shoes I do recommend that you follow the instructions.

I was very impressed by the effect I felt by the Shape-Ups. I had to remind myself to stretch since I didn’t think about the fact that I was working out. After three days I decided I was probably better off using them every other day as I built up the strength in my back. The shoes toned my muscles much more that I had expected.

A week after I’d purchased the shoes I took them on a power walk. It was a very comfortable and the bouncy effect made me  feel very fit.  But I must confess that the work-out was impressive. I normally have to work very hard to get out of breath by walking but that was not the case when I was wearing the my new shoes.

How they work

The secret to these wonder shoes is their rocker bottom. This dynamic rocker bottom simulates walking on soft sand. The way your heel digs into the soft sand, and as your foot rolls forward, your center of gravity shifts to the midsole until it reaches your toes, which then press down to lift you to your next step. The extra effort you need to put in to keep your balance make your muscles work a bit more with every step. This makes for a great workout for thighs, legs, butt and abs.

Pros and Cons with Skechers Shape-Ups Shoes:

+ comfortable

+ tones calves, back, abs and buttocks

+ corrects posture

+ increase resistance while you walk which improves your circulation and helps you burn more fat

+ improved circulation helps combat cellulite’s

- warm

- since you don’t really notice that you work out it’s easy to forget to stretch after wards

I’ve got a lot of compliments for how my Shape-Up shoes look. They come in so many styles there is more or less something for everyone who can live without high heels.

Conclusion

I can definitely recommend the shape-up shoes. If you can planning to use them indoors or during the summer months I would consider one of the open shoes since the sneaker is very warm. It is also very important to remember to stretch your muscles and remember let them rest. If you work your back muscles during fitness you stretch out after wards and you don’t get surprised if you feel your muscles the next day.  Same goes for these shoes. They really work your back with is excellent since a lot of people suffer from back and neck pain however we also have a tendency to think that ache in our back muscles is dangerous. Just like any other muscles in your body the muscles in your back can get sore.

The shoes comes with a booklet and a DVD, it is probably a good idea to read the instructions.

Remember to build up your strength slowly and stretch your muscles after using your new shoes and you will love your Shape-Up shoes.

No what?

A friend of mine signed me up for a 10k race. So now I have to start running. The race is still a couple of weeks away and it makes me feel very motivated to start running. But I have yet to actually get out there.

I would like to track how far I run so I am looking for iPhone apps that can assist me. I found a bunch on Marshable.

RunKeeper Pro $9.99 is probably the most well-known of the running apps on this list. This is a feature-rich app that enables GPS tracking, distance, speed monitoring, caloric output and activity history for any number of activities you partake in including sports such as running, cycling, hiking, skiing and swimming. You can also sync all the data to RunKeeper’s website to monitor progress and share publicly. RunKeeper also offers a simplified version of the app for free.

Targeted more for beginner runners, Get Running for $1.99 provides users with a specific training regimen over the course of nine weeks, with the end goal of being able to run for 30 minutes. Audio prompts guide users through each workout and even provide encouragement along the way.

Fitnio, $1.99,  is another GPS-based tracking and monitoring app for walking, running and cycling. The app records your activity and then displays distance, pace, caloric burn and also keeps an ongoing log of all workouts and also syncs with its website. Fitnio also provides an emergency contact option in the event that immediate help is needed during a workout.

If you want a GPS-based route tracker and activity log, but don’t want to pay for one, iMapMyRun is a good alternative. Similar to some of the other tracking apps, this also enables you to save your data to the app’s website where you can monitor progress and share publicly, even via Twitter. For more features like iPod integration and photo geo-tagging, there’s a more comprehensive version available called iMapMyRun+ that costs $4.99.

I’m thinking that maybe Get Running is a good alternative to start with or maybe the free iMapMyRun.

Does anyone have any suggestions?

Image by http://www.flickr.com/photos/luciuskwok/

Zumba is dangerous exercise pandemic that is spreading fast around the globe. It started in Columbia as it is full of international influences.

7 Zumba Warnings:

1. Zumba is the worlds most addictive exercise.

2. In a Zumba class people are smiling, dancing and having fun.

3. Zumba is a great way to burn fat.

4. Zumba strengthens your core.

5. Zumba releases stress

6. Anyone can do Zumba

7. You’re a great risk of continuing to go to these classes.

Don’t attempt this if you’re not ready to lose weight!

Don’t say I didn’t warn you!

You can help your knees by strengthening the muscles around them. Check out this video for a number of exercises that you can do at home and without any special equipment.

When it comes to the supplement part that they are talking about. I would as usual start with omega-3. It can really help your joints and it has so many fantastic effects on your health.

Doing these quick exercises will not only keep you energized for the day, it will also strengthen your body in the long run.

Esteem Yourself shares with us more health benefits of stretching and a few basic stretching routines that you can do everyday.

Benefits of Stretching
Muscle relaxation
Flexibility
Better coordination
Lower chance of injury.
Body circulation
Less stress
Mind relaxation
More energy

Stretching Routines
Stomach Stretch:
1. Lie with your stomach on the floor and stretch your legs behind you.
2. Place your hands on the ground and push up so that they are straight.
3. Try to hold it there for 15 seconds so that you get a good stretch.
4. Repeat as many times as needed.

Back Stretch:
1. Lie down with your back on the floor.
2. Put your arms flat on the ground next to your legs and raise your legs towards your head.
3.Touch the floor past your head if you are able to.
4. Hold your legs there for 15 seconds.
5. Repeat as many times as needed.

Leg and Back Stretch:
1. Sit on the floor.
2. Put your legs together in front of you.
3. Stretch your hands towards your toes.
4. Hold your legs there for 15 seconds.
5. Repeat as many times as needed.

Just a couple of reminders: it is best to consult with your physician before attempting any exercises and remember not to bounce when you are stretching to avoid injury.

Enjoy your morning stretches and have a good day!

Image by rachellake.

So here are some tips from Apogee Lifestyle that will help you stay out of trouble while enjoying your exercises outdoors.

Stretch It Out
As the cooler weather sets in, take the time to stretch and warm up cold muscles so strains are less likely. Stretches will also help improve flexibility in the muscle tissue and range of motion in your joints.

Massage Those Muscles
If you are regularly engaging in vigorous activity or preparing for a big sporting event such as a marathon, massage therapy can be a valuable tool. By working out trigger points, muscle tension and overall stiffness, your body can become stronger progressively in a safe, well-maintained way. (I usually don’t recommend a Swedish or deep tissue massage at this point; a sports massage that involves stretching, warming the muscles and range of motion exercises is best.) After an event, massage therapy can help rid your body of harmful toxins, such as lactic acid, that build up in muscle tissue. Specific massage techniques and strokes create better circulation throughout the blood, lymph and nervous system. Planning for a massage immediately after a big event will do wonders for your recovery. With moderate or light exercise, anytime after you exercise is fine.

Take Care of Yourself at Home
If you find yourself with sore muscles, I suggest taking hot baths, icing inflamed or swollen areas and resting overworked extremities. Never ignore severe pain or chronic problems. If you do not take care of your body, you can not expect it to function at its best! I also recommend staying well hydrated before, during and after an activity. Dehydration is just as common in cooler weather as it is in hot weather. Water helps support your digestion, nervous system, muscles and joints, as well as flushes your body of toxins.

Balance Your Body
My last suggestion for injury prevention for runners and other athletes is maintaining balance in your body. If you are only training your body in one activity, some muscles become stronger than others, which can eventually cause injury. Mixing up your routine will help you build a stronger body overall. The weaker muscles will get stronger and the overworked ones will have less strain and more protection. Pilates, yoga, martial arts, weight training, etc., are great ways to bring balance to your body.

Have fun and be safe!

Image by KennethMoyle.

Watch this video that will show you 5 types of exercises to tone your legs.

Image by sparktography.

There are hundreds of different exercises that you can do with your exercise ball. But before you start, make sure that you have a ball that’s right for you. It is important to match the size of the ball to your body size. They typically come in 3 sizes.

• 55cm ball – if height is between 4’11″ to 5’3″
• 65 cm ball – if height is between 5’4″ to 5’10″
• 75cm ball – if height is 5’11″ or taller

Do not forget to find labels such as anti-burst or burst-resistant to make sure you’re buying good quality exercise balls.

Now it’s time to get the ball rolling. That’s fit teaches us these 4 moves to get you started.

Basic Crunch:
• Begin lying across the ball on your back with your feet on the floor
• Place your hands behind your ears
• Slowly raise your shoulder blades off the ball using your abdominals
• Return to start position and repeat

Oblique Twist:
• Begin lying across the ball on your back with your feet on the floor
• Place your hands behind your ears
• Slowly raise your shoulder blades off the ball using your abdominals and rotate your right shoulder towards your left hip
• Return to starting position, and repeat on the left side

Chest Fly:
• Begin lying across the ball with your head and shoulders supported on the ball
• Place your legs bent with heals about two feet from ball
• Extend arms overhead with palms facing away from you
• Slowly separate your arms in a circular motion and bend your elbows slightly as you lower your arms down and rotate your palms to face each other
• Return to start position and repeat.

Squat Against Wall:
• Lean your back against a ball that is placed against a wall and stand with your feet hip-width apart and about a foot away from the wall
• Keep your back in a straight position
• Bend your knees and let the ball roll up your back until your knees bend to about a 90 degree angle
• Return to start position and repeat

If you feel you’ve eaten a lot on labor day weekend than you normally do, then you have that reason to get on the exercise ball now.

Image by Jonathan D. Blundell.

If you want to enjoy life to the fullest, you have to be strong and fit. That’s exactly the reason why I love being active. If you have strong bones, body and mind, you can easily join any fun activity without being left out. It only shows that active lifestyle undoubtedly improves your quality of life.

Here is the 5-step plan from That’s Fit that would make you stronger, fitter, faster and even reduce your weight.

1. Get active everyday.

• Get moving by simply putting one foot in front of the other. Walking is an activity that is easily accomplished anytime, anywhere.
• Here are other activities that should get you active:

Park at the far end of the grocery store parking lot.

Climb up and down your stairs during commercial breaks of your favourite program.

Take the stairs instead of the elevator.

Get off the bus one stop early.

Engage in some rousing play with your kids.

Get up off the couch and stretch.

2. Use the FITT principle (Frequency, Intensity, Time, Type) to get your heart pumping.

• Create an exercise routine.
• Start with an aerobic activity for at least more than 2 minutes.
• This will help you look and feel young, as well as reduce your risk of heart disease and other degenerative conditions.

Frequency: 2-4 times per week.

Intensity: Start with an easy/moderate intensity that elevates your heart rate into the target zone of 60-80% of your maximum heart rate (Maximum heart rate = 220 – your age).

Time: Aerobic exercise should be continuous activity that lasts 20 –30 minutes.

Note: there is an intimate relationship between ‘time’ and ‘intensity’, the harder the exercise the less time you will be able to maintain the activity. Make sure that you are working at a level you can maintain for 20 minutes or more, and then gradually increase your intensity and time.

Type: Great aerobic activities include fast walking, jogging,cycling, roller blading, or any cardio machine at your local gym (stairclimber, elliptical trainer, rowing machine etc.)

3. Get some strength training.

• Strength training helps develop muscles, strengthen bones and increase metabolism.
• Strength training exercises you can begin with are squats for the lower body, push-ups for the upper body and crunches and planks for the core.

4. Flexibility

• Inactivity causes your muscles and ligaments to shorten. Therefore, you have a limited range of motion.
• Flexibility allows your body to easily do everyday tasks such as lifting, bending and reaching.
• To achieve flexibility, perform gentle stretching exercises before and after workouts.

5. Motivate yourself.

• Being active would simply become a habit if you motivate yourself to stick to your active lifestyle.

Image by lululemon athletica.