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The RW Complete Guide To Stretching - Staying Healthy. Just for runners: an eight-stretch routine, a three-minute routine, and some advanced alternatives for real stretch-lovers This eight-stretch routine will keep you flexible in all your main running muscles. Follow it after every run, or once or twice a week – it depends how naturally flexible you are. If you’re pushed for time, try the three-minute alternatives; if you need to work more on a specific muscle, practise the deeper stretches; and once a week, try to add the whole-body stretches.

Remember: Don’t stretch cold muscles. Three-Minute Stretching Hold each of these stretches for 15 seconds per side if you’re pushed for time – it’s better than nothing! Lying hamstring stretch with cord Lying spinal twist Gastrocnemius (upper calf) stretch Soleus (lower calf) stretch Standing quadriceps stretch More Stretches Deeper Stretches If you’re comfortable with the basic stretches, try these more advanced alternatives. Beginner's Health and Fitness Guide. Originally by sean10mm, modified and updated by Liam Rosen Questions? Suggestions? E-mail me: I don't want to become some huge bodybuilder freak, I just want to get in better shape and look better. Should I read this? That's what this guide is for. It's a basic guide to diet and fitness for beginners who want to get in better shape. I'm a female; does any of this apply to me? All of it applies, actually. A word of warning: many female fitness magazines tend to be really idiotic and gimmicky, fixating on things like "spot reduction" that were disproved 50 years ago, and trying to sell whatever their advertisers are pushing that month.

There are a few female-specific notes in this guide, but they are rare, because the differences are almost always insignificant for the purposes of promoting general fitness. There is all this contradictory advice! There are two basic considerations: diet and exercise. Can't I just exercise a fat part of my body to make the fat go away? No. Introduction to diet. Calorie Calculator. This calorie calculator calculates the optimal calorie intake and macro-nutrient values to lose fat or gain muscle. It also generates a perfect customized meal for you with proper portion size to help you achieve your goal. The calculator is based on the Harris-Benedict equation.

Remember that bulking up requires resistance training and good nutrition as shown here and that losing weight is as easy as 1-2-3: This calculator generates one sample meal for you. If you want an entire days meal plan then use the free custom meal planner. In under 90 seconds you can set up an account and make a complete meal plan to perfectly fit YOUR metabolic rate, YOUR nutritional preferences, and YOUR goals! Fitness - Kiss My Tight Booty Workout. Smile Into Your Organs:

“A smile is an inexpensive way to improve your looks” Charles Gordy I love the idea that smiling is used as a healing and meditation practice by many ancient cultures. Taoists believe that holding a smile on your face and directing it inwards towards your organs and inner body, is the key to good health and longevity. Traditional Balinese healers know that a smile washes away bad energy and recommend smiling meditation as a simple way to calm the mind and bring health to the soul. The inspirational Thich Nhat Hanh has always encouraged us to smile as part of our daily practice for a more peaceful world, and as an essential ingredient in any walking meditation. Photo by stuck in customs: How to smile on the inside: I was first introduced to the Taoist exercise called the “inner smile” about 15 years ago.

Each week we were guided to smile on our face, really feel the smiling energy and then imagine ( in our minds eye ) sending the smiling energy into each of our organs. .

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