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Kurt Sundquist's

compliments of

Kurt Sundquist uscybertek.com sales@uscybertek.com

Houston, MO 65483

Sun and sweat, that's what summer is all about. Trips to the beach, time spent outdoors with friends and family, memories made, and tans acquired. Wait . . . Did I say the beach!?! But that means, it's swimsuit season! Quick off to the gym to banish those love handles!

This month in Welcome Home magazine discover the joys of physical fitness. Crossfit, Yoga, and Running, oh my! Just what is this crazy thing they call Crossfit? And yoga just for women, or is it? Get a new lease on running because as our pages will tell you it really is never too late in life to start. And all the cash that you have been spending on the perfect workout clothes is wasted if you don't take care of them properly. But don't worry, we have the 411 on keeping your fitness threads squeaky clean and stink free. Last but not least, the reason you really don't have an excuse not to exercise. So what are you waiting for? Those saddlebags won't unpack themselves you know.

Have a joyously fit June, and as always, Welcome Home!

compliments of

Kurt Sundquist

Visit My Site Email Me

Houston, MO 65483

Recipe and Design Blueberry Salsa

Fresh blueberries provide the sweet while jalapeño pepper, bell pepper and cilantro provide the savory. Serve with toasted flour tortilla strips for an easy appetizer or side dish.

T-Shirt Pillows

Reuse Dad's old college or sports tees to make cool keepsake pillows for Father's Day.

What You Need: Ingredients: • • • • • • •

2 cups coarsely chopped fresh blueberries 1 cup whole fresh blueberries 1/4 cup fresh lemon juice 3 tablespoons chopped fresh cilantro 2 jalapeño peppers, seeded and minced 1/3 cup diced red bell pepper 1/2 teaspoon kosher salt

Preparation: Toss together coarsely chopped fresh blueberries, whole fresh blueberries, fresh lemon juice, chopped fresh cilantro, seeded and minced jalapeño peppers, diced red bell pepper, and kosher salt in a large bowl. Serve immediately, or cover and chill 8 hours.

• • •

Old T-Shirts Sewing Machine Thread that matches the color of the shirts

• • •

Pillow Stuffing Scissors Buttons or other embellishments (optional)

Instructions: 1. Cut the T-shirt fabric to the desired size, allowing for 1/4-inch seams.

2. Sew with the wrong sides together, making sure to leave an opening to fill.

3. Use filling or forms to stuff the pillow; sew closed (push the filling to the bottom of the pillow and feed the unfinished edge through the sewing machine) 4. Get creative with your design -- different sizes, multiple shirts on one pillow, and embellishments can personalize the gift.

Southern Living, July 2010 Courtesy of Better Homes and Gardens.com

Running Late First, let's describe what running over 50 is NOT. It's probably not going to involve running with the elites. It's probably not going to allow for sub 5 minute miles, 35 minute 10k's or marathons in less than 3 hours. It may not facilitate faster leaps out of bed in the morning, boundless energy lasting all day or the return of the endurance you had as a 20 year old. But, take note that everything on that list had a qualifier. Because any of them are possible. Maybe some, or all of them are your goals. That's great. Just don't let unrealistic expectations deter you from starting to run.

So, what about it? You're 50, or close to 50, or well over 50. Maybe (probably) you would like to make a more shallow footprint in the sand at the beach. After a flight of stairs, you breathe faster than you should and at your last annual check-up, your doctor not so subtly suggested that elevated blood pressure, glucose and cholesterol are all related to weight. Those jeans keep shrinking after each wash and it's such a relief to loosen that collar on the way home from work. You try to watch your diet and if you just had the time and energy you would go to the gym. But running? Get serious-not at your age. Besides, you may have hated running in gym class or the Army.

Your friends will make fun of you, neighbors will roll their eyes and embarrassment is not your idea of a fun day. As it that wasn't enough, everyone knows of at least 1 case where some guy dropped dead while running.

If you're still reading, and in agreement with most of the previous points, let me tell you why you may want to start running---at your age. There is no other aerobic

exercise that will burn more calories in less time than running. Each mile is worth approximately 100 calories immediately, with some residual burning effect lasting well after you've stopped. Unlike purchasing an expensive gym membership, or the newest treadmill or exercise equipment, running does not involve great expense. Buy a good pair of shoes for around $75, and you're on your way. The feeling that you will have when you finish running is one that will last and keep you coming back. You should have learned by this time in your life that what people think or say about you is only partially dictated by what you do. In other words, people will talk about you regardless of what you do, so why not do something positive for yourself?

Don't stop reading this and start running. Instead, why not start walking short distances and make that doctor's appointment you've been putting off. Once you have the OK from Doc, start integrating some very slow, intermittent running into your walks. Take a few weeks to transition from all walking, to some running and eventually to MOSTLY running. Don't be discouraged if you need to take walk breaks. You SHOULD be taking walk breaks. It may be a couple months before you are running the majority of the time. That's alright. The 2 most important things about your running are that you 1) Start and 2) Continue. Times, distances and even frequency are irrelevant. You should set goals, but don't be too hard on yourself. You've waited 50 years to start; if you miss a few days, it doesn't matter. In a short amount of time, you'll learn the runner's secret: it's not running we love, it's the after-running feeling we love.

Written by Joseph Zambotti. Article courtesy of ezinearticles.com.

Understanding Yoga Let’s clear up some common misunderstandings about yoga.

Yoga is a very well known form of physical exercise and mental discipline, but a lot of people don't understand Yoga and what is involved. This is not surprising when you look at the amazing popularity of Yoga as a discipline and the multitude of variations that Yoga has. Often people try out one type of Yoga only, and so they will base their overall opinion of Yoga on what they have experienced. This can be likened to people basing their knowledge of an issue in the world solely from the TV news - when the angle taken by the news organization has exaggerated the truth. The truth is that Yoga can be many things to many people especially in light of its commercialization, and so who teaches them and how they learn will naturally color how they understand Yoga.

Let's look at some of these common mistaken ideas: Mistake 1: Yoga is just another craze Part of the popularity of Yoga is the emergence of some overhyped courses claiming the big things that Yoga can achieve. To commercialize Yoga some people bastardize the practice. This tends to devalue Yoga because it then becomes associated with the many other exercise crazes. Unfortunately another exercise discipline called Pilates is another victim of this commercialization.

Yoga, however, is certainly not new and is based on documentation that is hundreds of years old that describes exercises, routines and poses that were probably being practiced for many generations before that. Yoga is a dynamic practice and as such an individual style may come and go, but for example, as long as sports players still do their stretches and extensions before they compete, Yoga will still be used.

Mistake 2: Yoga is for Hippies.

Yoga can be a form of meditation if you become practiced at relaxing or clearing your mind of thoughts and focusing on this mental state while you go through your exercises. But no way is it a prerequisite for you to begin your Yoga sessions in this way. The first principles of Yoga are to position the spirit, the mind and the body in one plane by obtaining inner balance.

You see, what is meant by spirit, mind and body being on one level, will vary amongst individuals because it will relate to what their perception is already, or to how well they understand Yoga.

- To some people it will be a spiritually liberating experience., - To some people they won't see the distinction between mind and spirit.

- To some people it will be a de-stressing experience resulting in a relaxation of the mind.

Mistake 3: Yoga is just another exercise.

Yes Yoga is exercise but it is way more than that. You can walk to your car - you have exercised, but that is not what is meant by exercise. You could say that Yoga starts or begins with exercise. Yoga, as you may have gathered is mixture of exercise, physiotherapy, spirituality and psychotherapy all together. As you develop your mastery of Yoga there is a need to work on your mental strength and perhaps more important to develop your self discipline. If you can continue to undertake Yoga sessions, and for each one have the discipline to strike each pose correctly and maintain each pose for the set time, then it will be a natural progression for you to become a disciplined, calm and an organized person who can understand Yoga.

So from what has been discussed so far you can realize there is a progression that people go through and this varies depending on the individual. For some practitioners the disciplined and organized level will be replaced by a higher spiritual level because they are so effective at removing all thoughts from their minds whilst meditating.

Mistake 4: Yoga is too controlled and slow to allow me to lose weight and gain muscle.

This is probably the biggest mistake of all and a major reason why people don't understand Yoga. Ever seen an overweight Yoga practitioner? There has been a certain amount of brainwashing by the very active weight loss industry that to lose weight and gain muscle you need to spend a lot of time in the gymnasium working on high impact, aerobic exercises - you know, a lot of puff and sweat. But as with anything, there is usually more than one way to achieve a desired result.

Yoga is an excellent means of losing weight and is particularly suited to increasing muscle tone for several reasons: - It is true the exercise or posture routines are undertaken slowly but this is very good exercise because physical balance is being practiced, and the targeting of the muscle groups is very specific and systematic, so muscles are exercised that regular exercise programs may overlook.

- For those who stick at it, Yoga is very good for weight loss because it strengthens their mental resolve and so they become more disciplined with their diet.

- We all know too well that being overweight is a result of too much energy in, and not enough activity to use up that excess energy. You will know some people who can eat like a horse but never put on weight- and this tends to get up your nose, because all you need to do is look at food and you put on weight! These people have a higher metabolic rate and so use up the energy they consume more rapidly. Yoga develops active muscle, and this increases your metabolic rate so your body will use more energy and you will find that you will lose weight.

I hope this short discussion has enabled you to understand Yoga and what it actually is. Yoga covers a broad area and really people can use the parts of Yoga they enjoy or that suit their physical exercise goals. In this way Yoga becomes what they make of it.

Written by Michael Field-Dodgson. Courtesy of ezinearticles.com

In The Kitchen

Cherry Pie Larabars Ingredients: • 1 cup dried unsweetened cherries • 1/2 cup Medjool dates, pitted • 1 cup raw almonds

Instructions: •

In a food processor fitted with an "S" blade, combine the dried cherries and dates and process until a sticky dough is formed. (Be patient-- this takes a minute or so!) Add in the raw almonds, then process again until the almonds are broken down and the batter looks uniform.

• The resulting mixture may appear to be a bit crumbly, but it should stick together easily when you pinch the mixture with your fingers.

• Line a baking sheet with parchment paper, and transfer the batter to the flat surface. Press the dough into a flat, rectangle shape. (You could use a rolling pin for this, but I just used my hands.) Once the dough is evenly thick, you can slice it into 8 bars.

• Separate the bars and store them in a sealed container in the fridge for best shelf life. When you need to keep a snack in your purse or bag, simply wrap one of these bars tightly in plastic wrap or parchment paper, and it should last an entire day or two at room temperature.

Courtesy of detoxinista.com

Health & Wellness

Yoga Pants Hatha yoga flowered in the West in the late sixties and early seventies when several prominent yoga masters traveled to America. They traveled the length and breadth of the country, introducing a new generation to an ancient practice.

It didn't take long for their students to recognize the benefits of yoga and it continued to grow in popularity. Today, yoga is a household word.

There was no such thing as yoga apparel in those early days until entrepreneurial students started a cottage industry. Back then, the only pattern they had to work from was their pajamas. Pajamas were an interesting choice, since the word comes from a Hindi word that means "leg garment," though pajamas were never actually worn by yogis in India, who traditionally wore nothing but a loincloth, if that.

Loose fitting, cool cotton pajamas provided a pattern, but in order for the pajama style pant to be functional as yoga apparel, some changes had to be made. Thicker drawstrings and heavier elastic replaced thin waistbands and heavier cloth was used instead of the flimsy cotton and synthetics used in the manufacture of sleepwear. The frequent choice of unbleached cotton reflected the growing trend towards natural, organic foods, as did the use of natural, earth-toned dyes.

Yoga pants were so comfortable that people wanted to wear them everywhere. Pockets were added and the market for them grew beyond the yoga community. Some of those small

one sewing machine companies grew into larger boutique manufacturing companies. In an effort to compete in an evergrowing market, they refined their designs and the materials they used. Today, yoga apparel has become so popular that even fashion labels like Victoria's Secret carry a range of yoga pants and tops.

The serious student of hatha yoga puts functionality ahead of fashion when they choose their yoga pants. Whether it's one of the natural and synthetic blends like cotton/lycra or the natural fibers like hemp and organic cotton, there's never a problem finding yoga pants that are functional and look good, as well. Yoga pants that impede or restrict movement in any way are not really yoga pants - they're a fashion statement. When you're stretching into the standing tree pose (vrilshasana), you don't want to have to stop to adjust your pant leg and when you're lying on the floor, stretching your legs behind your head into the plow position (halasana), you don't want to feel like you have to hitch up the back of your pants. Yoga pants should move as fluidly and flexibly as the body of the practitioner and stay put around the waist.

With typical Western ingenuity, yoga was embraced and adapted to suit its new home, but basically it remains the same. There was little if any improvement needed to be made to the ancient art of hatha yoga. All that was needed was for us to create a range of apparel that suited the modern age. It may be a humble contribution to yoga, but it's a welcome one, because yoga's benefits are too numerous to be kept to the select few who prefer a loincloth to a pair of yoga pants!

Written by Bunky Malone. Courtesy of ezinerticles.com

5 Work Out Mistakes For Beginners

As a beginner, it's perfectly normal to be excited about your workout. However, you can't let your excitement get the better of you. You still have to watch out for slip-ups which can negatively affect your workout. Here are some of the workout mistakes beginners should avoid.

Not having a plan In war, soldiers have a battle plan. In sports, teams follow a play. You need the same system when you're going to work out. It's the same principle. A plan includes a system to help you make the most out of your workout. There's also some foresight involved. Training plans have a prescribed time where you will need to reach a reasonable target. When you enroll in a gym, ask if they provide a training plan in their membership. Although you can easily get a training plan online, a personalized plan works best.

Having too much faith in supplements Supplements help you to maximize your workout by providing nutrients and help you perform better. But don't put too much weight in supplements. You will still go as far as your effort takes you, as well as good eating habits. And when choosing supplements check the quality of the ingredients. You can even go as far as checking the quality of the product with a trainer or physician to make sure it suits you.

Wearing just about any gear When you're playing basketball, you need basketball shoes and a jersey. When its soccer you need cleats which are based on the pitch you'll be playing in. In every sport and training regimen, you have to wear the right gear to reap the maximum benefits and prevent injuries. Wearing lifestyle shoes, which some people do, can cause strain on their feet and ankles. Obviously, you'll lift weights in the gym. Your feet bear the brunt of that, including your body weight. You'll also do cardio. So your feet will be taking quite a pounding. Choose shoes which have good support and cushioning but still allows you move freely and doesn't weigh you down. If you haven't decided on a shoe yet, check out Reebok

shoes, which you can buy at online shops.

The brand creates some of the best workout shoes in the market. It's lightweight, breathable, but durable and has great foot support. Its outsole also has superior traction, for ensured stability.

Also, avoid wearing cotton clothes in the gym. Cotton absorbs a lot of moisture and can chafe. You don't want to be soaked in sweat and uncomfortable. Instead, use technical wear. These are workout clothes, which you can also find in online shops, which wick away sweat from your skin and also has anti-bacterial properties.

Skipping leg day and forgetting core muscles Most people want a big muscular chest, washboard abs and ripped arms. So they put so much emphasis on their upper body without realizing that their lower body needs to improve as well. An unbalanced physique will leave you prone to injuries.

Also, you won't have the same strength and intensity when doing workouts if you have a weak lower body.

Another area you should not forget is your core. Sure, you exercise your abs. But what about your lower back and obliques? A strong core stabilizes your body.

Overtraining For some beginners, workout results will take some time. Others on the other hand, can see the results early. In both instances, however, fight the urge to over train.

Overtraining causes muscle fatigue and actually slows down your progress. Too much training increases your injury risk as well. Whether you've yet to see results or already reaping the benefits of your hard work, take a rest. Take 2-3 days of rest from your routine. Allow your body to heal itself.

You'll also perform better after the rest.

Written by Baburaj Devi. Courtesy of ezinearticles.com

How To Clean Your Workout Clothes!

Performance fabrics are made to wick away sweat, but unfortunately, that means they lock in the odor and sweat. You're sweating in them, and they're also absorbing all the dead skin cells and oils that slough off your body when you exercise.

To start, you need to separate your workout clothes from everyday laundry. Your workout clothes dirty more than your normal clothing, they're also more delicate. The expensive fabrics used to make your gear stretchy and supportive react poorly to three things: detergent, fabric softener and heat.

Detergent Woes You may add extra detergent to your gym clothes thinking that more detergent with help fight those stains and smells, but more is actually worse. Your washing machine has a standard cycle that's set to handle a certain amount of detergent. If you add too much detergent it doesn't get washed out. It just builds up on your clothing, trapping dead skin and creating an ideal environment for fungus. A good rule of thumb to use when washing your clothes, use half the usual amount of detergent or opt for a detergent made especially for workout clothes like Hex. If you are noticing any strange smells on your clothes after washing, that's probably mildew and you need to replace them with new items.

Softeners Softener is like Kryptonite to your workout clothes, it damages anything that stretches. Fabric softener also leaves behind a coating that will trap smells and can become difficult to clean.

When you remove your clothes out of the wash and you get a whiff of something that doesn't smell clean,that's because the fabric softener is locking in the odors. To repel this smell, adding half a cup of white vinegar to your wash cycle will help. It acts as both a fabric softener and an odor killer. Baking soda is another ingredient that can get rid of unpleasant odors. Put one cup of baking soda into the washing machine and let the magic happen.

Fabric softener also breaks down stretchy materials, like Lyra or Spandex. So, not only does fabric softener make your clothes smell, it also ruins the way they fit.

Sports Bras Care: I hate to break it to you, but you should be hand washing and line-drying bras. Your sports bra is very delicate and rubbing against other pieces of laundry can cause microscopic abrasions that build up over time. Plus, the heat from the dryer, even if you keep it low, can dry out the lycra, making your bras less stretchy than you want them to be.

I know that life can be busy, if you need to throw some in the washing machine, first place them in a lingerie bag or pillowcase to decrease how much they rub against other clothes. Always add them to your load of delicate and wash them on a gentle cycle, using cold water.

Remember, never use fabric softeners or hard detergents. Do this, and even if you wear them regularly, your sports bras will last a good six months to a year.

Hang Clothes Outside to Dry Sun and fresh air is the best natural way to get rid of odors. After you wash your clothes, hang them outside and let the sun do its work. Just make sure you turn them inside out first so they don't fade. If it's too cold to hang them outside lay them flat to dry.

Caring for Your Sneakers Step away from the washing machine! Instead, get out an old toothbrush and bar of soap to scrub away that dirt. Submerging shoes in a spin cycle can break down the shoes, cushioning included, and this could lead to sport injuries.

If your sneakers stink, try spraying the interiors with an Odor-Eater or Febreze. You can also stuff them with crumpled newspaper post-run to absorb excess sweat.

Regardless of the state of your shoes, you should replace your running shoes every 300 to 400 miles. Pay close attention to any aches and pains that can't be attributed to any changes in your training, it's a sign that your ready for a new pair of shoes.

Now that you know how to do the gym laundry, go unload that gym bag full of sweaty stuff, scrub up your sneakers and prepare to enter the gym looking fresher than ever!

Written by Venus Oren. Courtesy of ezinearticles.com

Excuse Busters The Most Common Exercise Excuses Get Battered

The human body is designed for movement, not to be stationary for long periods every day. There is growing awareness that modern life lacks the dynamic element it absolutely needs for good health.

If the title of this article has caught your eye, you are already more aware of the need for activity in your life than most people nowadays. More accurately, everyone knows it but you know you also need that final nudge in the right direction. I've taken the most common excuses I've heard from my clients over the years as many others are simply variations on these themes. Here goes!

"I don't have time" Hmm. This should really be rephrased as 'I prefer to spend my time doing something other than exercise'.

The truth of the matter is that there are beneficial activities that take mere minutes but you choose something else instead. Even the adverts between television programs are ideal to get in a little stretching or even fit in a quick circuit - we're talking a few minutes. Please don't feel judged because the point here is not to tell you what to do with your time, merely to be honest with yourself about what you choose to spend it on. Maybe you have more time than you think.

"I hate exercise. No, I really hate exercise."

Ok, ok. Even if you had the time, ahem, the real issue is that you hate exercise full stop. The first thing to train in this instance is your imagination. Maybe your assumption about the form that exercise takes needs expanding. Every year I spend as a fitness professional shows me that there are always more permutations and combinations of activity yet to discover - just choose one you like. The variables are practically endless how many people (group, partner or solo training), intensity (from low intensity up to high impact), environment (indoor, outdoor, on land, in water), how serious (mucking about or proper competition), the toys (there are countless bits of kit you can use if they may help motivate you). The point is that making a big list of things you don't enjoy will get you nowhere; choosing a combination you like could change your life.

"Exercise Hurts" Yes, it can. It can also be also be liberating, invigorating and rejuvenating. The stereotype of the massive guy grunting and throwing heavy bits of metal while bragging about the pain in his 'guns' from his last beast of a workout, has put lots of people off. It is NOT the only form of exercise. Remember all those permutations and combinations? - they don't all feel the same. The truth is that you choose the type of activity, the duration, and crucially, your attitude towards it.

Quite simply, pick what is appropriate to you and what you can tolerate.

"Gyms are too expensive."

This is one of the flimsiest excuses because it imposes invented conditions on your behavior - that you need a gym, and one full of pricey equipment at that, before you can even consider exercise. That's like saying unless I can afford bone china and platinum cutlery, eating is not an option. If the excuses already mentioned don't apply to you, great! Being up for exercise is already a step in the right direction. There's no point limiting your options as to where you can do it.

"I'm too stressed to exercise."

Can you sense the irony here? Exercise brings several health benefits including reduced stress and improved mood.

Many forms of exercise can actually be done 'on remote control' like running or cycling. This near 'daydream state' means your brain will create more Theta waves, which generally create a very positive mental state. Not only does this feel good, it can also provide answers to questions that your subconscious has been working on. I mean those moments where you are in the shower or on a long drive and you suddenly get a Eureka moment. So, you could not only feel relaxed during exercise, it could bring forth the solutions to some of the issues causing your stress in the first place.

"I have a genetic/metabolic disorder so exercise won't change anything."

Although there are certainly people who have genuine medical problems that make it more difficult for them to lose weight, it is also true that in the majority of those cases exercise would still be beneficial for their health. Telling yourself the battle is already lost only undermines you. The natural human response when backed into a corner (even an imaginary one) is to fight with everything you have rather than give up. Let's see some fighting spirit.

"The changes just don't happen quickly enough."

This one normally translates as 'I thought my transformation would be instant. What gives?' This is another honesty issue.

Although massive change is possible in a very short time, there are still limits. You should always aim high, really high, but rather than beating yourself up if you don't fully attain your lofty goals in microseconds, you should appreciate the good work that you do achieve.

That about wraps it up. There are endless ways to turn 'excuses' into 'reasons' if you try hard enough. Just be brutally honest with how you appraise your situation and what you can do about it. Start looking for the solution rather than another name for your 'problem'. Good luck!

Written by Jon Clark. Courtesy of ezinearticles.com

Many of you have heard the buzz about Crossfit training and how great it is. But what are Crossfit training workouts really?

Crossfit training is simply optimizing general fitness over a broad area of physical activity. Basically it is a combination of many exercises which tax the aerobic and muscular systems simultaneously.

So what do the workouts consist of? What is the benefit of a Crossfit work out? Is it any different from circuit training workouts? Good questions. I am glad you asked!

Crossfit WOD The Crossfit workout of the day, known as Crossfit WOD, is the staple component of Crossfit training workouts. Without the Crossfit WOD, Crossfit training would be no different from general circuit training. While very similar in many ways, a Crossfit work out is different in one distinct way.

Circuit training consists of completing a group of exercises back to back without resting in between, hence a "circuit" of exercises, after which a brief rest period is taken when the exercises in the circuit are completed. A Crossfit WOD differs in that there are no scheduled rest periods at all. Crazy right?! Instead, the goal of a Crossfit WOD is to complete the prescribed amount of exercises and repetitions as quickly as possible or "for time". For avid Crossfit members, there is a Crossfit website that allows each of them to post the Crossfit WOD completed and the time it was completed in. In a sense, it is a sort of competition.

What's unique about each Crossfit training workout is that they are all named. For example, there is a Crossfit WOD named "Fran." The "Fran" Crossfit WOD consists of 21 push presses followed by 21 pullups, 15 push presses followed by 15 pull-ups, and 9 push presses followed by 9 pull-ups. Complete 3 rounds of "Fran" without resting as fast as possible and you have completed a Crossfit WOD! So what are the benefits of Crossfit training? How can a Crossfit workout help me lose weight? Can it help me perform better in sports as well? These are excellent questions and I intend on answering them!

Benefits of Crossfit Training There are many benefits of a Crossfit training workout. First and foremost, Crossfit training allows you to train in multiple areas of fitness including strength, endurance, power, agility, and speed. Why is it important to training in all areas of fitness?

First off, nearly every competitive sport involves a few of the fitness components listed above. Take a

running back for example. Not only must a running back be able to run fast to outrun defenders, but he must also be agile to quickly change directions and have endurance to continue running throughout the course of the game and strength to break through tackles and power to explode out of the backfield.

Getting the picture? Additionally, a Crossfit work out typically consists of compound exercises which train nearly every muscle in the body in a coordinated fashion.

Secondly, a Crossfit work out typically burns many more calories per session than traditional weight training. So if losing fat and looking good is your goal, Crossfit training can definitely help you accomplish that (as long as you are counting calories to lose weight). For example, an average 150 pound woman can burn over 300 calories for just 30 minutes of Crossfit training. For that same woman to lose over 300 calories during a traditional weight lifting session she'd have to work out for approximately 60 minutes.

Double the time!

Final Note If you're looking for an exercise program that effectively works both the cardiovascular system and muscular system, this type of training is for you. It is an exercise concept in which all areas of fitness are worked through various cardiovascular, strength, and explosive exercises. Don't think it is just for athletes.

People of all fitness levels can participate in Crossfit training, although some Crossfit WOD may have to be modified slightly for less fit individuals.

There are many benefits of Crossfit training workouts, which include: -increases all around fitness - shorter workouts - burns more calories than traditional strength training and slow, long distance cardiovascular exercise - works major muscles of the body in a coordinate fashion - utilizes functional training which makes real life physical activities easier So, now that you know how amazing Crossfit training is, go out and do it! Start out slowly and build yourself up. Do not be discouraged if you cannot complete a Crossfit WOD. Most of them are extremely difficult.

Stick with it and don't give up.

As always, you should always consult your physician before starting any type of exercise program.

Written by Brandon Cummo. Courtesy of ezinearticles.com.

Products To Love In June Is your performance apparel really clean? Ours wasn’t.

Wash after wash that funky smell remained. There had to be a way to restore high-performance fabrics. So we broke down the science behind sweat and created the first high performance detergent with a long-lasting odor eliminating technology, all while staying gentle on fabric and skin. HEX Power+ Laundry Detergent is also free of dyes, perfumes, and optical brighteners.

And if that wasn’t enough, HEX patent-pending technology is naturally antistatic and restores fabric wickability. This eliminates the need for dryer sheets and fabric softeners, which saves you even more time and money. Please click here for more information.

Namaste Yoga is more than just an exercise video- it's an experience that will calm your mind, strengthen your body and inspire your soul. Master yoga teacher Kate Potter guides you through 13 classes, all filmed amid the natural beauty of the Pacific Northwest.

Features Include: • Thirteen, 22 minute sequences.

• Appropriate for beginner to advanced practitioners • Learn Warrior III, Crane Arm Balance, and Revolved Triangle Pose • Hatha/Vinyasa style yoga Please click here for more information.

The Complete Idiot's Guide® to Running, Third Edition, offers instruction on developing ideal running techniques for personal fitness or competition. Through easy-to-follow steps designed to gradually build their abilities, readers learn how to choose reliable running gear and create an effective training and running program. Features expert tips on nutrition, reducing stress with exercise, avoiding and treating injuries, and entering 5K, 10K, and half and full marathons. Provides basic training plans and illustrations of stretching positions, muscle diagrams, running apparel, and more. Please click here for more information.

DIY Project - June MATERIALS: – Old t-shirt (I used my old college tshirt! We were Home of the Fighting Poets. Hahahahaha. How threatening :P) – Pair of scissors TIME: 15 min DIRECTIONS: 1. Cut away the crew neck the sleeves and the bottom. For the sleeves, you will want to start at the shoulder (you decide how thick you want the strap to be) and cut straight into the chest area.

Then curve. If you curve the whole way, it’s gonna look weird on you. If you have no idea what I am talking about, no worries, just follow the tutorial, you can always snip away later. Tr to follow my pictures.

2. Clean up the edges. Decide how low you want the neckline to be.

3. Turn the shirt to the back and make a narrower racerback. Then cut a deep V. 4. Take the bottom edge of the shirt that you cut off and cut the seams off so that you’re just left with fabric.

5. Stretch it like a maniac. This is fun.

6. You’re left with a really cool noodle thing. It’s really long too!

7. About 2ʺ″ above the bottom of the V tie a know with one edge of the noodle.

8. Wind it round ‘n round, then double knot it at the other end too. Cut off loose ends.

9. To make this a hi-low top, lay your shirt sideways and flat. Then starting at about 4-5ʺ″ from the front center of the shirt start diagonally cutting down until you reach the back. You’ll want to cut straight for a bit at the front center then start creating the diagonal or else you’re gonna get a weird arrow shape with you open up.

DONE! Start pulling at the fabric to make rough edges go curly and to make your tank longer.

Courtesy of blogilates.com

The origins of yoga have been speculated to date back to pre-Vedic Indian traditions, is mentioned in the Rigveda, but most likely developed around the sixth and fifth centuries BCE, in ancient India's ascetic and Sramana movements. The chronology of earliest texts describing yoga-practices is unclear, varyingly credited to Hindu Upanishads and Buddhist Pali Canon, probably of third century BCE or later. The Yoga Sutras of Patanjali date from the first half of the 1st millennium CE, but only gained prominence in the West in the 20th century. Hatha yoga texts emerged around the 11th century with origins in tantra.

Yoga gurus from India later introduced yoga to the west, following the success of Swami Vivekananda in the late 19th and early 20th century. In the 1980s, yoga became popular as a system of physical exercise across the Western world. Yoga in Indian traditions, however, is more than physical exercise, it has a meditative and spiritual core. One of the six major orthodox schools of Hinduism is also called Yoga, which has its own epistemology and metaphysics, and is closely related to Hindu Samkhya philosophy.

Many studies have tried to determine the effectiveness of yoga as a complementary intervention for cancer, schizophrenia, asthma, and heart disease. The results of these studies have been mixed and inconclusive, with cancer studies suggesting none to unclear effectiveness, and others suggesting yoga may reduce risk factors and aid in a patient's psychological healing process.

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