KieFit Journal January 2009
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L O S E W E I G H T A F T E R C H R I S T M A S
WINTER SPORTS WORKOUT Y O U R U L T I M A T E T E R W O R K O U T
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KIEFIT JOURNAL
HEALTHY AND HAPPY LIFE! JANUARY 2009
Stay and Get Fit New Year 2009!
ISSUE: PREPARING YOUR MIND AS WELL AS YOUR BODY FOR 2009!
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FITNESS TRENDS 2009! THE TOP 10 LIST
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HOW TO LOSE WEIGHT AFTER CHRISTMAS
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GET HEALTHY WITHOUT REALLY TRYING
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ADVICE FOR SKIING AND SNOWBOARDING IN THE MOUNTAINS
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LIST COLORADO SKI RESORTS
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A WINTER HOLIDAY AN EXPERIENCE OF A LIFETIME
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YOUR ULTIMATE WINTER WORKOUT
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ALL TOGETHER NOW: EXERCISE 30 MINUTES A DAY, 5 DAYS A WEEK
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KIEFIT.COM ISSUE
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ADVERTISE OPPORTUNITYS— KIEFIT.COM
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CONTACT— KIEFIT.COM
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SEND ME YOUR COMMENTS AND IDEAS FOR FURTHER ARTICLES.
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Hello Fitness Fans! I am very glad to introduce you to my actual issue of KieFit Journal in January 2009. "Fit in New Year 2009" inspires you for maintaining and upgrading your fitness. Start reading Kiefit Journal now and take a look on page 4 about the Fitness Trends in 2009. Skiing and Snowboarding maintain on the top of the most popular winter sports. Start now with your Winter Workout Training introduced on page 11 and read the Exercise Tips on page 12. Do not forget to look on page 9, read all about interesting ski areas, and on page 10, how Winter Holidays can be a very important experience for the whole family and your whole life. Christmastime is the best time for our overindulgence of all kinds. At the latest on New Year`s Eve our evening dress or dinner jacket does not fit any more. On page 5 of this Kiefit Journal you will explore "How to lose weight after Christmas". Happy New Year! Stay healthy!
Heidi
ATTENTION Send me your comments and ideas for further articles. Submit your article to Email: articles@kiefit.com and see it in the next issue of KieFit Journal. Use your article to generate additional free traffic to your website as well. Closing date to submit your articles you wish to be published here on 25th of each month.
Schedules: Submit events schedules you know to be mentioned here in the next issue! Submit your personal Fitness and Sport events you wish to be published here and invite Kiefit Journal readers to attend!
PREPARING
FOR
3
2009
Preparing Your Mind As Well As Your Body For 2009! By Wanda McCormick What has made them any different this year than last year or even before that? Are you on track and ready to take on the lifestyle you have created and dreamed of?
just got away from you. Whatever the reason it's an excuse not to make you important enough.
If you are the type of person to let everyday activities take Have you mentally and emo- over and get in the way with tionally prepared yourself for keeping that promise to yourthe change you are going to self, then you have to be more consistent, put it in put your mind and body through? Strains and sprains your calendar and make it are common to the overzeal- your first to do of the day. ous weekend warrior or the person who hasn't exercised How do you mentally and in such a long time but has now made up their mind to get in shape. By promising yourself that this year's resolution would be different, you are ready to go full force into that gym and lose weight. But hold on, you need to take some precautionary steps or you just may walk out of the gym in a couple weeks with a lot of sore muscles or possibly an injury. How will you feel in February if you do injure yourself? You may feel like you have failed again, you may once again hate exercise and put your fitness goals on the backburner until a health crisis arrives. You may even feel more stress and become an emotional eater which will not only increase your weight, but also your health risks. We know we need to integrate exercise into our daily lives. How many times do you say to yourself; tomorrow I'm going to exercise, only to get an important phone call, have an unexpected item suddenly put onto your to do list or the day
physically prepare to reach your goals? • Being healthy consists of mental and physical factors that we can measure by how much energy and vitality we have or don't and by other medical means like taking our blood pressure.
ing it eats away at muscle and can also cause binge eating and increased hunger. You may also injure yourself because lack of sleep causes fatigue. • Nutrition is key to a healthy life. The internet can give us great information or conflicting opinions. Use common sense, eat sensibly, maintain an optimal weight, don't cut out any food groups or get help from a registered dietician. • Drinking water is important and lack of it can lead to constipation, poor skin conditions or possibly other metabolic diseases. • Join a gym or hire the services of a fitness professional. Don't let your enthusiasm go by the wayside when you walk in and don't know where to begin. Go down that healthy path by asking for help in developing an exercise program fit for you and any medical issues you may have instead of trying to do on your own one more time.
• Nothing can stand in the way of achieving those new goals, creating a healthy mindset, committing to a healthier lifestyle and keep• Check with your physician ing that positive mental attifirst to make sure your body tude no matter what life is ready for exercise and that throws at you. you don't have any health Wanda McCormick Owner/Trainer issues or restrictions that Perfect Fit Personal Training & Get may require modifications to Fit Boot Camp Facility http:// your exercise program. www.perfectfitpersonaltraining.com Certified Personal Trainer NPTI.
• You should make sure you get enough sleep, research shows that the less you sleep, you increase the stress hormone cortisol and its catabolic in nature, mean-
Article Source: http:// EzineArticles.com/? expert=Wanda_McCormick
FITNESS
TRENDS
2009
4
Where Workouts are Going This Year: The Top 10 List Tanya Martinenko As 2009 approaches, it's time to make those New Year's Resolutions. Start now and ring in the New Year with the latest workout trends. The American Council on Exercise (ACE) has just released its top ten projected fitness trends for the upcoming year. Survey groups indicate that bootcamp-style workouts, which topped the list in 2008, will retain their number one spot as the most popular trend for 2009. Also look for consumers to be tightening their wallets due to the recent economic downturn. “The overarching theme for fitness in 2009 is getting more bang for the buck,” says ACE’s Chief Science Officer Cedric X. Bryant, Ph.D. “Consumers will engage in workouts that provide multiple benefits due to time and economic limitations”. The 2009 list is a mix of old and new, with several 2008 trends remaining on the list. Expect technology-based workouts and Baby Boomer fitness to continue to thrive in popularity. Top 10 Fitness Trends for 2009 1.Bootcamp-Style Workouts. Top of the list for the second year in a row, bootcamp-style workouts will continue to dominate the fitness world in 2009 because “they give you a total-body workout that’s varied, fun and challenging”. The extreme cardiovascular factor leads to a high caloric burn, resulting in a greater weight-loss potential. As an added bonus, high-and lowintensity exercises are included, such as pushups, squats and lunges, which work to strengthen muscles.
2.Budget-Friendly Workouts. The economic slowdown will cause consumers to cut corners in their fitness regime. Gym memberships are expected to decrease in 2009, and fewer people are likely to hire personal trainers. 3.Specialty Classes. While Yoga and Pilates remain popular, look for dance-based classes to be livening up workouts this year. In particular, Zumba--a Latin-inspired fitness/dance workout--is one
of the hottest upcoming exercise trends. Reality-based TV shows, such as Dancing With the Stars and So You Think You Can Dance have sparked the dance-fitness craze, with ballroom and other dance styles also popular. 4.Getting Back to Basics. Despite the trendiness of today’s modern exercise classes and equipment, expect many trainers to re-focus on the basics of staying in shape, gearing in on simple movements and techniques. 5.Circuit Training. Considered more time-efficient than standard weight-training and aerobic exercises, circuit training equipment is appearing in more gyms and fitness clubs. 6.Kettlebells. A Kettlebell is a traditional Russian cast iron weight, resembling a cannonball with a handle. Kettlebells satisfy the “getting back to the basics urge”, providing a
workout for the entire body. They work by engaging multiple muscles as a group, developing core strength and stability. 7.Boomer Fitness. The growing 50+ population is a major consumer for the fitness market, as Baby Boomers have the time and financial means to stay healthy. As the aging process continues, the motivation to remain fit and improve quality of life becomes more relevant. Affordable and targeted fitness services aimed at this group will only continue to grow. 8.TechnologyBased Fitness. High-tech gadgets like the I-pod, WiiFit, and the growth of Cardio Cinema in many fitness clubs are some of the ways technology has infiltrated modern workouts. Expect new fitness-based games in 2009, as well as continued technological inventions to heighten the exercise experience. 9.Event or Sport-Specific Exercises. Getting in shape the old-fashioned way by a participating in a neighbourhood basketball game, going for a bike ride in the country, or marathon training remain fun and popular ways to stay fit. 10.Mixing It Up. Variety is key, and changing things up a bit prevents workouts from becoming stale, as well as providing better results. Lowintensity cardio or weighttraining one day, followed by a high-intensity workout the next keeps one’s fitness routine interesting and effective. The copyright of the article Fitness Trends for 2009 in Fitness Trends is owned by Tanya Martinenko. Permission to republish Fitness Trends for 2009 in print or online must be granted by the author in writing.
“As 2009 approaches, it's time to make those New Year's Resolutions. trends.”
LOSE
WEIGHT
AFTER
X-MAS
5
How To Lose Weight After Christmas By Vitaliy Gershfeld Let's face it, people want to know how to lose weight after Christmas the easy way. Because with New Year's coming up and having stuffed yourself with all those holidays treats, the thought of starting a new diet is just too frustrating. But if your New Year's resolution is to lose weight weight quickly but at the same time naturally, then there is a way to do that. There exists a special dieting technique that is more than likely going to help you lose weight after Christmas very quickly.
What makes it unique is that this dieting technique is rather easy to accomplish and requires no exercise, no extreme dieting and deprivation. This technique is called calorie shifting with which you can lose up to 10 or more pounds in less than 2 weeks.
even during the first day. In addition calorie shifting is very flexible. You can continue eating most of your favorite foods and not deprive yourself like most other dieting methods would. This is a perfect way to lose weight after Christmas and a great way to fullfill a New Year's resolution to lose weight fast. In addition calorie shifting can be accomplish by anyone. It doesn't matter how much you weight or if you have bad genes. Calorie shifting does not descriminate and naturally
causes weight loss that very few diets can even come close to.
It is a perfect way to lose weight if you're tired of looking of performing dieting regimes and need a fast and safe way to lose weight. But if you're still skeptical about Calorie shifting has been around for awhile calorie shifting and wonder if it's worth trynow but has been kept quiet due to it's un- ing, then I recommend you take a look at usual style of dieting. It is designed to natu- this page and pick up a free 20 page weight loss guide explaining why calorie rally cause your fat burning system and metabolism to skyrocket and stay that way shifting works so fast and 4 other diets that all help you lose weight in a healthy and as long as you keep on continuing the safe way. technique. But is it done? Now this may sound crazy but it works. Calorie shifting is done by eating 4 or more meals a day with every meal being in different calorie values and mixing up the order in which you eat them day after day. This style of eating has been proven to cause your body to raise it's metabolism and fat burning system in order to process this new eating method. And because this happens, you can begin to experience weight loss very quickly,
Article Source: http://EzineArticles.com/? expert=Vitaliy_Gershfeld
“This technique is called calorie shifting with which you can lose up to 10 or more pounds in less than 2 weeks.�
GET
6
HEALTHY
Stealth Health: Get Healthy Without Really Trying Living healthier doesn't have to be complicated or time-consuming, experts say By Colette Bouchez WebMD Weight Loss Clinic-Feature
How much do you know about what to sneak healthy activities into daily makes up a healthy lifestyle? Here's living. a pop quiz. "If you let yourself make small 1. How do you define working out? a. Going to the gym. b. Turning the jump-rope for the neighbor's kid. c. Playing Frisbee with your dog. 2. How do you define good nutrition? a. Eating a vegetable at every meal. b. Eating two vegetables at every meal. c. Drinking a fruit smoothie for breakfast. 3. Which of these is a healthy activity? a. Push-ups, sit-ups, or running the track. b. Walking the dog after dinner. c. Spending Saturday afternoon snoozing on the sofa. Believe it or not, the correct answer to every question is A, B, and C -even that Saturday afternoon snooze! According to the growing "Stealth Health" movement, sneaking healthy habits into our daily living is easier than we think. "You can infuse your life with the power of prevention incrementally and fairly painlessly, and yes, doing something, no matter how small, is infinitely better for you than doing nothing," says David Katz, MD, MPH, director of Yale University's Prevention Research Center and of the Yale Preventive Medicine Center. Katz is also co-author of the book Stealth Health: How to Sneak AgeDefying, Disease-Fighting Habits into Your Life without Really Trying. From your morning shower to the evening news, from your work commute to your household chores, Katz says, there are at least 2,400 ways
changes, they will add up to meaningful changes in the quality of your diet, your physical activity pattern, your capacity to deal with stress, and in your sleep quality -- and those four things comprise an enormously powerful health promotion that can change your life," says Katz. And yes, he says, a nap on the couch can be a health-giving opportunity -- particularly if you aren't getting enough sleep at night.
Nutritionist and diabetes educator Fran Grossman, RD, CDE, agrees. "You don't have to belong to a gym or live on wheat grass just to be healthy," says Grossman, a nutrition counselor at the Mt. Sinai School of Medicine in New York. "There are dozens of small things you can do every day that make a difference, and you don't always have to do a lot to gain a lot." Do a Little, Get a Lot
The notion that good health can come in small tidbits is not really new. Research showing that making small changes can add up to a big difference has been quietly accumulating for a while. For example, a study published in the Archives of Internal Medicine in 2004 found that adding just 30 minutes of walking per day was enough to prevent weight gain and encourage moderate weight loss. And if 30 minutes is still too big a bite? Another study, published in Medicine & Science in Sports & Exercise, found that three brisk 10minute walks per day were as effective as a daily 30-minute walk in decreasing risk factors for heart disease. "Just the act of going from sedentary to moderately active gives you the greatest reduction in your risks," says Helene Glassberg, MD, director of the Preventive Cardiology and Lipid Center at the Temple University School of Medicine in Philadelphia. But it's not only in fitness where small changes can make a difference. The same principles apply at the kitchen table (and the office snack bar). "Reducing fat intake, cutting down on sugar, eating a piece of fruit instead of a candy bar -- over time, these things can make a difference," says Grossman. ->>> Continued Page 7 ->>>
GET
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HEALTHY
Stealth Health: Get Healthy Without Really Trying Living healthier doesn't have to be complicated or time-consuming, experts say (continued) As long as the changes are moving you toward your goal -- be it weight loss, a reduction in cholesterol or blood pressure, or better blood sugar control -- you can get there by taking baby steps, she says. Moreover, Grossman tells WebMD, making small changes can help give us the motivation to make bigger ones.
"There is a trade-off because if you try to make the pursuit of health easier for people, you run the risk of leading them to believe they don't need to do very much -- and that would be the wrong message," he says.
At the same time, Katz believes that for those who find making health changes a daunting task, Stealth Health techniques can make a differ"A lot of bad eating habits are about not taking charge of your life, and that ence. attitude is often reflected in other ar"If you want the really big gains, there eas," says Grossman. On the other has to be some pain," says Katz. "But hand, she says, when you make there is a lot to be said for the idea small changes at the kitchen table, that you can make some gains with the rewards may show up in other areas of your life. "It's the act of taking control that makes the difference in motivating you," says Grossman. "An inner confidence and power begins to develop that can be seen in other areas of life." Tripping Over Baby Steps Of course, not everyone is certain that baby steps can walk you all the way to good health. Marc Siegel, MD, a clinical associate professor at the NYU School of Medicine, says that while doing something is certainly better than doing nothing, making such small changes is like using a Band-aid to stop a hemorrhage. "It's a small, gimmicky idea to target people with very unhealthy lifestyles, and for some it may be useful," says Siegel, author of False Alarm: the Truth about the Epidemic of Fear. But he fears that for most people, it's sending the wrong message.
over in the usual way, which stresses the lower back, bend your knees and squat. This forces you to use your leg muscles and will build strength. 2. Every time you stop at a traffic light (or the bus does), tighten your thighs and butt muscles and release as many times as you can. (Don't worry, no one will see it!) This will firm leg and buttock muscles, improve blood flow -- and keep you mildly amused! 3. Whenever you're standing on a line, lift one foot a half-inch off the ground. The extra stress on your opposite foot, ankle, calf and thigh, plus your buttocks, will help firm and tone muscles. Switch feet every few minutes.
To Improve Stress Control: 1. Give your partner a hug every day before work. Studies little or no pain, and that's infinitely show this simple act can help you better than no gains." remain calm when chaos ensues during your day, Katz says. Try the Stealth Health Approach Tempted to give "Stealth Health" a 2. Have a good cry. It can boost your try? Katz recommends picking any immune system, reduce levels of three of the following 12 changes and stress hormones, eliminate depresincorporating them into your life for sion, and help you think more clearly. four days. When you feel comfortable 3. Twice a day, breathe deeply for with those changes, pick three others. three to five minutes Once you've incorporate all dozen changes, you should start to feel a To Improve Sleep: difference within a couple of weeks, 1. Sprinkle just-washed sheets and he says. pillowcases with lavender water. The scent has been shown in studies to To Improve Nutrition: promote relaxation, which can lead to 1. Buy whole foods -- whether better sleep. canned, frozen, or fresh from the farm 2. Buy a new pillow. Katz says that -- and use them in place of processed studies show that pillows with an infoods whenever possible. dent in the center can enhance sleep 2. Reject foods and drinks made with quality and reduce neck pain. Also, corn syrup, a calorie-dense, nutrition- try a "cool" pillow -- one containing ally empty sweetener that many beeither all-natural fibers or a combinalieve is worse for the body than tion of sodium sulfate and ceramic sugar, says Katz. fibers that help keep your head cool. 3. Start each dinner with a mixed green salad. Not only will it help re3. Eat a handful of walnuts before duce your appetite for more caloric bed. You'll be giving yourself a boost foods, but it also will automatically of fiber and essential fatty acids along add veggies to your meal. with the amino acid tryptophan -- a natural sleep-inducer. To Improve Physical Fitness:
"In some ways it's a resignation, an admission that things can't be changed -- and that's certainly not the long-term answer," Siegel tells WebMD. Katz concedes that the Stealth Health approach may not be right for every- 1. Do a squat every time you pick something up. Instead of bending body.
ADVICE
FOR
SKI&SNOWBOARD
Advice For Skiing and Snowboarding in the Mountains By Olga Orlova
We offer several tips for newbies and rusty snowboarders to aid you get most of the sensation as much as possible: Remember about the gravity. Never choose the most straight way as is not always the easiest and the most enjoyable way. You must always be able to turn and brake when required.
and ankles with stability and support, elbow guards, knee pads as well as a padded jacket and pants. If you want to learn fast - ski with people who are more skillful than you. There is always something new to learn and train, whether it is how to hit a specific jump, or how to carve a better turn.
One more crucial idea is balance. It's hard to balance when going down a slope. You shall get accustomed to your own position which is enjoyable enough and steady on
Ski Stores, Snowmass Ski Rental, and Ski Shop.
the way.
expert=Olga_Orlova
One shall observe special dress code in order to keep warm. Be aware of the weather prediction each time before you put the clothes on to make sure you'll be hot for the rest of the day. It is also necessary to mention that a well-equipped skier or snowboarder has to wear sunglasses or mask. Safeguarding your face when skiing and snowboarding on the mountains is important to avoid snow blindness. Try to delect the best quality sun-glasses you can buy for best safety. Keep in mind that cotton under layer is not the perfect choice. It's a lot better to put on a thermal layer next to your skin. Put on layers of clothes instead of warm jackets and have only one pair of socks. Moreover make sure to wear a waterproof exterior layer.
www.skibonk.com What is Ski Bonk? Ski Bonk is a mashup of SnowCountry, OnTheSnow, Weather Underground, the National Weather Service, and several other data feeds to provide a graphical view of worldwide skiing conditions on a google map. Use the dropdown box on the right hand of the screen to select a data set, then click a column header in the detail box to visually display that information on the map. Use the 'Snowcast' feature to plot expected snow at each ski resort. If you notice any errors in the ski report data, please notify me and I will make the change. Thanks
Protecting your skin from sun, cold and wind is also important. You do not feel the sun's rays reflected by snow which makes them more hazardous and strong. Some sun cream can protect you from rays and at the same time stop wind and cold. In order to protect yourself from injuring, you should get into good physical shape. Following some fitness routine and doing sports regularly can complement your body with the flexibility it needs for skiing and snowboarding. Being well-equipped is also a viable way to protect yourself. At least you must always take care to wear a special protection to prevent you from any kind of head damage, professional boots to provide your feet
Make the most of the winter! Article Source: http://EzineArticles.com/?
Searching: You may enter a 'city', 'state', 'province', 'country', 'continent' 'ski resort name'. Note:
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SKI
RESORTS
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List Colorado Ski Resorts By Ian Pennington
If you were to list Colorado ski resorts you would have a list of some of the most wonderful ski resorts in the world. There are some very well known, world class resorts such as Vail and Aspen as well as a great many lesser known ones. Every resort has its own character and the skiing can vary from one to the other. There is skiing for everyone from beginner to the most advanced and experienced skier.
ments and museums to theatres and amusement parks... and do not forget the spas and hot springs. There is also some wonderful shopping if you wanted to indulge in some retail therapy while the others were out on the slopes. To list Colorado ski resorts and tell you about the facilities and sights that you could enjoy would take a long, long time.
Ian Pennington is an accomplished niche website developer and author. To learn more about Colorado ski resorts, please visit SkiThe snow is good in Colorado. There is plenty of it and, if in some resorts there is not ing Colorado Guide for current articles and quite enough, they just turn the snow making discussions. machines on and then they do no have to worry about nature! This does not happen too often though. There is an average 300 inches of snow year in Colorado and at least half a dozen resorts get more than 350 inches. You can easily list Colorado ski resorts as being some of the most reliable that there are. Denver International Airport serves the area and most resorts are accessible either straight from Denver Airport or via smaller mountain airports. You are usually no more than 45 minutes from your plane touching down to arriving in your resort. If you wanted to list Colorado ski resorts by their most accessible, you would have 29 resorts all fighting to be at the top. That is how many there are in the Denver area alone. You could be straight off an international flight and onto the slopes in only an hour or so. If you wanted to list Colorado ski resorts in order of fame, it would probably have to be Aspen at the top. It is a name that is well known as being one of the best ski resorts in the world and has some stunning scenery with lodges set right next to wonderful slopes. It has skiing for every level and makes a superb family holiday resort. In fact there is something for everyone in Aspen. Even the non-skier can have a wonderful time amongst the picture postcard scenery. But do not think that all of Colorado is the same as Aspen. If you have already been to Aspen then why not try one of the other resorts. There are plenty more you have yet to visit and each one with a different appeal. Article Source: http://EzineArticles.com/?
Skiing is certainly not all that Colorado has to expert=Ian_Pennington offer. If you are a non skier in the party then . you will certainly not be stuck for things to do and see. There is everything from monu-
WINTER
HOLIDAY
Seite 10
A Winter Holiday - An Experience Of A Lifetime By Robert J. Carlton
If you are looking for a great way to please your family, a ski vacation is the right choice. Ski vacations are relaxing for the family and you can enjoy the various winter sport activities like skiing, snowboarding, sledding and tubing.
and Vermont too. Many daredevil skiers attempt skiing on Whiteface Mountain, as it possesses one best vertical drops in the eastern part of United States. Located near Lake Placid, Whiteface hosted the Alpine Skiing Competition of the Winter Olympics, in 1980.
Winter holidays are extremely popular in the state of Maine. Sugarloaf, located on Sugarloaf Mountain is a ski resort that appeals to every member of the family. The Sugarloaf resort has a grand history of winter sports. In 1951, the Bigelow Boys created the first ski trail on Sugarloaf Moun-
Among the other affordable places, the world famous Aspen Mountain in Colorado is popular for its skiing trails. Nicknamed the old Ajax by locales, the Aspen Mountain is a skier’s delight. The Vail Mountain, another Colorado mountain resort is a must
tain. Today, the trail is a premier ski area, second in elevation to Mount Katahdin, the highest mountain in Maine. This Ski area is a favorite among all the United States winter sport athletes.
visit. Another world famous western state resort is in Park City, Utah, home of the 2002 Winter Olympic Games. All of the resorts listed provide ample opportunity to ski and relax.
Cannon Mountain is very popular among ski enthusiasts too. Located in New Hampshire, Cannon Mountain is the home of the New England Ski Museum. A haunt for all winter sports lovers, the museum contains an extensive collection of historical ski equipment, literature, films, clothing, photographs and artwork. The museum is officially recognized by the United States Ski Association as a regional museum and is recommended by scholars and historians for its extensive and rare archives.
It is advisable for skiers to wear warm clothing and follow runs, trails or patrolled ski routes that are checked for safety. Most skiers enjoy cross-country skiing, but nonprofessional skiers are warned to stay within the boundaries of the resort. Crosscountry skiing is not appreciated in most European countries. These countries have implemented laws forbidding tourists from crossing the boundaries, due to avalanches and the high cost of search and rescue operations.
A Ski vacation can never be complete, without a trip to the Canadian Alps. Its snow-clad cliffs offer thrills that are every skier’s delight. Blue Mountain that lies on the south of Georgian Bay in Ontario is Canada’s largest skiing arena in the province. The resort offers a range of six chair lifts. Enjoy your visit to Blue Mountain for a fantastic and unique experience.
Skiing, considered a fitness exercise by fitness gurus, is a great way to get in good physical shape. The experience savored on a ski family vacation is a unique and memorable one.
Whiteface Mountain is considered the best ski resort in America. Whiteface Mountain is located in upstate New York. The mountain is considered the fifth highest mountain in State of New York. The Adirondack range, Whiteface Mountain, has a beautiful all round view of the mountains in Canada
Robert Carlton regularly creates long articles on topics like Denia. His abstracts on Benidorm are found on http://www.alicante-spain.com/benidorm.html. Article Source: http://EzineArticles.com/? expert=Robert_J._Carlton
“Whiteface Mountain is considered the best ski resort in America. Whiteface Mountain is located in upstate New York.“
WINTER
SPORTS
WORKOUT
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Your Ultimate Winter Workout http://www.menshealth.com/Fitness:Workout Plans
Peak performance in the powder requires muscles strong in three dimensions. "But most men train their muscles in only one direction," says Alwyn Cosgrove, C.S.C.S., owner of Results Fitness in Santa Clarita, California. "That means they're not reaching their potential." This workout trains your muscles from every angle, speeding growth and improving stability. "These may be the best exercises that no one's doing," says Cosgrove. Directions Do this workout 2 or 3 times a week.
to the starting position. Repeat, this time stepping to the right. 2B. Side plank (with reach under) Lie on your right side, knees straight. Prop your upper body up on your right elbow and forearm, which should be directly below your right shoulder. Raise your hips so your body forms a straight line. Contract and brace your abs. (Imagine you're about to take a punch in the gut.) With your left hand, reach under your torso and behind you. Then straighten your left arm above you. Do 8 reps and switch sides.
Photographs by:
Alex Tehrani, Illustrations by: Sidecar
For exercise 1, complete as many reps as 3A. Lateral Stepup Grab a pair of dumbbells and stand with you can in 20 seconds. Rest 60 seconds; repeat once. Then move on to exercise 2A. your left side next to a gym bench. Place your left foot on the bench. That's the starting position. Press your left foot into the Do exercises 2A and 2B as a superset, performing one set of each exercise before bench and push your body up until both legs are
resting 90 seconds. Complete 2 to 3 sets of straight. Slowly lower back to the starting 8 reps for each. Then move on to exercise position, making sure that your right foot is parallel to and lined up with your left foot 3A. YouTube Video: when you touch back down. Complete all reps and switch sides. Do exercises 3A and 3B as a superset, Winter Workout Here: performing 1 set of each exercise before resting for 90 seconds. Complete a total of 3B. Swiss-Ball Jackknife 2 to 3 sets of 12 to 15 repetitions for each. Assume a pushup position with your shins on a Swiss ball. Your arms should be straight and your back flat; your body 1. Mogul Jump should form a straight line. Roll the ball Holding a medicine ball between your thighs, stand with your feet and lower body toward your chest by raising your hips as high as you can and rounding your back as facing 2 o'clock and your upper body turned straight ahead. Dip your knees until you pull the ball forward with your feet. Pause and then return the ball by lowering they're bent about 60 degrees. Jump and your hips and rolling it backward. If that's twist your lower body to the left so your too easy, perform a pushup between reps. hips and knees are now pointing at 10 o'clock while your upper body is still facing Conquer Any Hill straight ahead. That's 1 rep. Repeat until Left your courage on the chairlift? Use this you complete all your reps. tip to swallow your fear. Instead of taking in the entire slope, look down the hill three 2A. Lateral lunge and press turns ahead, says Eric Henderson, the Grab dumbbells and stand with your feet hip-width apart. Press the dumbbells over- head alpine guide at Jackson Hole Mountain Resort. Visualize those turns and you'll head, arms straight. Then step 2 feet to your left and lower your body until your left be focused on where you want to go, not thigh is parallel to the floor while you lower on what you want to avoid. the left dumbbell to shoulder height. (Do this in one move, keeping your torso as upright as you can.) Drive your body back
EXERCISE
TIPP
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All together now: Exercise 30 minutes a day, 5 days a week By HOWARD SCHNEIDER, The Washington Post
The federal government released a new set of exercise guidelines recently, and the basic recommendation was straightforward: Thirty minutes a day, five days a week, at a moderate effort, for basic health; double that and/or make it more intense for more significant health and fitness benefits. But, what if you’re older than 65? Should you be doing the same things, or approach exercise a bit differently? What about kids – do their developing bodies need a different sort of workout? What if you’re pregnant? Or hobbled by arthritis? The new guidelines try to clarify a host of issues such as these.
workout, for example, was given a specific multiplier – namely, 2. So, if you’re willing to work out at a level where you’re breathing so hard that conversation becomes difficult, you can cut the recommended times in half – to 15 minutes a day for general health, or 30 minutes a day for more substantial health and fitness improvements.
erate aerobic activity, with little or no risk. Some common-sense exceptions include potential-impact sports such as skiing, soccer and basketball; also, after the first trimester, pregnant women should avoid exercises that involve lying on the back.
• People with disabilities from stroke, cerebral palsy, muscular Don’t try to start out at this level, dystrophy or other conditions “should engage in regular activby the way; work up to it. ity according to their abilities and should avoid inactivity.” The concept of “accumulation” Consult with a doctor or therawas endorsed, at least as a way pist about how to adapt exerto get started. If you’ve been cises or activity to the particular inactive or have trouble finding condition. a free half-hour, you can still benefit from multiple 10-minute • For people with chronic illchunks – a walk or calisthenics nesses – the report singles out before work, a stroll at lunch osteoarthritis, Type 2 diabetes and a final session at night, for and cancer – regular physical Exercise recommendations example. activity can lessen the impact of have been issued over the the disease, improving longevity years by different federal agen- The panel also singled out spe- for some types of cancers, imcies. While the “2008 Physical cific populations for which exer- proving mobility and lessening Activity Guidelines for Americise might seem less important pain for arthritis sufferers, and cans” from the Department of lowering the risk of heart and or be more likely to go overHealth and Human Services are looked. The overriding point other problems associated with generally consistent with those was that the general recommen- Type 2 diabetes. recommendations, the attempt dation of five-day-a-week aerohere was to provide the broad• Kids need to be moving at bic training and at least biest possible review of the avail- weekly strength training holds least an hour a day in ways able science and to create a appropriate to their age. There for nearly everyone. document that would have the needn’t be so much structure, weight of federal policy. But there are a few specific rec- but there does need to be variety, with activities that are aeroommendations and caveats: bic, build muscle, and help deAccording to William E. Kraus, a • If people older than 65 can’t velop balance and coordination. professor of medicine at Duke meet the full recommendations, Twenty push-ups, in other University and a member of the then even small efforts will, over words, may be less important advisory panel that assembled time, improve strength, stamina than climbing a tree or wrestling the guidelines, that policy diand coordination. For those who a sibling. mension gives this document have been inactive or feel at risk some extra significance: Its conof falling, balance training three clusions may figure into legislatimes a week is recommended, tive and other debates about including exercises such as funding for programs. walking backward, heel-and-toe walking and disciplines such as “These guidelines provide mus- tai chi. cle that was not available” in the discussion of where physical • Pregnant women who have activity fits in an array of issues, been exercising have no reason Kraus said. “It becomes part of to stop, although those accusnational policy.” tomed to particularly vigorous It also takes a sometimes confusing subject and renders it in simple terms. The effect of a more intense
workouts may have to adjust intensity in consultation with their doctor. Those who have been inactive before becoming pregnant will benefit from mod-
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