BOSU Ball Cardio Workout

Cardio Training & BOSU

After my first post, BOSU Ball Ab Exercises, I received some questions other BOSU ball exercises and trainings that could be done. In this post I will show you how you can get a cardio workout with the BOSU. In the following weeks I will be adding different ways to work with the BOSU so keep visiting!

At first glimpse, the BOSU ball doesn’t appear to be the best piece of equipment to get a cardio workout. It’s unstable, bouncy, and certainly not the best platform for performing quick moving exercises on. Having said that, don’t let the BOSU ball’s appearance deceiveyou. By using a bit of thought and creativeness this innovative fitness device could be used to develop some solid cardio training and increase your balance at the same time.

In this post I will help get you started by offering you with an intense 15 minute BOSU ball cardio workout that is certain to get your heart pumping and your blood flowing. These exercises are designed to be done with using the BOSU ball with the dome side up. The only exception will be the BOSU mountain climbers which should be performed platform side up. Nevertheless, if you are an advanced BOSU ball user you can attempt some or all of the exercises with the platform side up.

1) BOSU Step Ups (4 Minutes)

Step ups are an excellent way to get your blood flowing and to begin a cardio workout. To execute step ups, simply step on the BOSU ball and step off again. Begin slowly and then slowly improve the speed until you are stepping on and off as quick as you can. Once you are at maximum speed start switching the leg you put forward first to keep your body guessing and start stepping around the BOSU ball. The video below illustrates BOSU step ups perfectly:

>>> Watch A Video Demonstration Of BOSU Step Ups <<<

2) BOSU Burpees (1 Minute)

After four minutes of BOSU step ups, stop, drop down and do one minute of BOSU burpees. Burpees get your arms, legs, and core moving and add more to the intensity level of the workout. To carry out BOSU burpees, stand in front of the BOSU ball, jump on, jump off, drop down and get into squat position, place your hands on the BOSU ball, bring your legs out so that you are in a push up position, draw them back in and then come back to your beginning position. The video below shows how to perform BOSU burpees:

>> Watch A Video Demonstration Of BOSU Burpees <<<

3) BOSU Jogging (4 Minutes)

You will be feeling the burn after a minute of BOSU burpees . Next up is BOSU jogging. To execute BOSU jogging, stand on the BOSU ball with both feet, start off by walking slowly and then speed it up until you are jogging. Once you are jogging comfortably, try mixing it up with fast jogs and slow jogs. The video below explains how to jog on the BOSU ball:

>>> Watch A Video Demonstration Of BOSU Jogging <<<

4) BOSU Shuffles (1 Minute)

After jogging for four minutes, it’s time for a minute of intense BOSU shuffles. To perform BOSU shuffles, put one foot on the floor and one foot on the BOSU ball. Touch the foot on the BOSU ball with your opposite hand (so if you have your right foot on the BOSU ball you will touch it with your left hand), then hop across the ball, switch feet and repeat. The video below provides a visual demonstration of BOSU shuffles:

>>> Watch A Video Demonstration Of BOSU Shuffles <<<

5) BOSU Jumping Jacks (4 Minutes)

After finishing the BOSU shuffles, you are now into the last five minutes of this cardio routine.. Next up is BOSU jumping jacks. To do these BOSU jumping jacks, stand on the BOSU ball with both feet and then start doing jumping jacks. Do them slowly at first then gradually increase the speed and intensity. Once you feel comfortable, try jumping from one leg to the other. The video below outlines how to perform BOSU jumping jacks perfectly:

>>> Watch A Video Demonstration Of The BOSU Jumping Jacks <<<

6) BOSU Mountain Climbers (1 Minute)

Once you have finished four minutes of BOSU jumping jacks, it’s time for the last minute and final exercise – BOSU mountain climbers. To do the BOSU mountain climbers, put your hands on the BOSU ball and drop drown into a push up position. Then bend one knee towards your chest, return it to its original position and then repeat in a running like motion. The video below shows you how to perform BOSU mountain climbers:

>>> Watch A Video Demonstration Of BOSU Mountain Climbers <<<

Summary

A BOSU ball cardio workout is a great way to mix up your cardio training and keep it fresh. So next time you are at the gym, skip the cycling machines and treadmill, grab a BOSU ball and get ready to sweat it out with the workout above. Once you get used to this 15 minute BOSU ball cardio workout, you can increase the intensity by adding more exercises or performing the existing exercises for longer. Good luck.

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Training Less To Gain More Muscle

Gain More Muscle by Training Less

The extra work you fit into anything, the better success you will accomplish. This has often been a commonly recognized truth that is true in several parts of life. If you study harder, you will get better grades. If you practice your athletic skills more, you will become a better athlete. The more time you spend figuring out how to play an instrument, the better musician you will become. For this reason, it simply makes sense to spend more time in the gym because the stronger and more muscular your body will turn out to be, correct? In contrast to what you may believe, the answer to this question is a enormous, definite, absolute no! It is in this community of bodybuilding that traditional wisdom goes directly out the window as training less can actually lead you to gain more muscle.

I know you may be wondering…

What? Less time in my workouts will really make me bigger and stronger?

Yes! It actually will, and when we look at the muscle-growth approach from its most basic roots, it will become very clear why training less can lead you to gain more muscle..

Every particular process that happens inside the human body is structured around trying to keep you alive and healthy. The human body, through evolving for thousands of years, has grown to become a fine-tuned machine that can certainly adapt to the particular conditions that are set on it. We become unpleasant when we go thirsty or hungry, we get a suntan when excessive levels of UV rays exist, we develop calluses to give protection to our skin, etc.

So what occurs when the muscle tissues break down from our workouts? If your answer was something like “the muscles get bigger and stronger”, then congrats! You are certainly correct. By dealing with resistance above the muscle’s current capacity we have presented a risk to the musculature. The body identifies this as possibly harmful to us and so as a natural adaptive reaction, the muscles will increase in size (hypertrophy) to shield the body from this threat. When we routinely increase the weight each week, the body will adapt and grow.

Does this sound to simple? Truly it may be, but the most significant thing to understand in connection to all of this is the fact that muscles will only get larger and stronger when they are given the adequate recovery time. Not having the right time to recover, the process of muscle growth will not take place.

Train Harder Not Longer

Your objective in the gym should really be to workout with the lowest amount of volume required to deliver an adaptive response. When you have forced your muscles past their current capacity you then have done your job. Any additional stress that occurs to the body only will raise your recovery time, make your immune system weaker, and put your body in catabolic overdrive.

Many people will train way too frequently and with a lot more sets than they actually need to. The chest muscle is a body part that I see people doing way too much of. Bench, incline bench, decline bench, cables, dumbbells, way too much. Biceps is also another overtrained muscle.

High intensity weight training is considerably more stressful to the body than the majority of people realize. The majority of people design their exercise routines in a way that might just prevent them from making gains and keeps them from getting the growth that they have earned. Here are some basic training recommendations you should really stick to if you want maximum gains:

1) Train 3 days per week maximum.
2) Do not workout for longer then 1 hour.
3) Do 5-8 sets when working large muscle groups (chest, thighs, back) and 2-4 sets when working smaller muscle groups (shoulders, triceps, biceps, calves, abs).
4)Reduce cardio training

Bring all your sets to the point where muscular failure happens and concentrate on raising either weight or reps every week.

Conclusion

Almost everyone who has been working out for a while has made the mistakes of doing to much. Learning by trial and error and learning your body, you will realize you do not have to spend three hours in the gym to make gains. Proper nutrition of course is also crucial to making gains but this article is just dealing with why you should be training less to gain more muscle.

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How Exercise and Meditation Can Help With Delivery Day

In honor of Mother’s Day and May being Pregnancy Awareness month , here is a guest post written by Katie Moore  about two alternative ways to prepare for delivery day.

Two Alternative Ways to Prepare for Delivery Day

Many preparations go into making delivery day a happy welcoming of baby into the world. Mom has likely spent weeks with a to-go bag packed full of essentials, and the entire pregnancy eating the recommended, balanced diet. The nursery is prepared with things the baby is likely to need for the first few weeks. Mom has become familiar with the general procedures for handling labor and delivery by attending childbirth classes offered by the health provider. She is well aware of the optional procedures available to her, like water birthing and cord blood banking; cord blood banking is where umbilical cord blood is collected after birth and stored for potential use in a future medical treatment.

But mothers can still be nervous. Pregnancy induces emotional and physiological stress in many moms because they have to worry about finances, the awesome responsibility of caring for a new person, and many other related issues. Finding ways to successfully manage this stress will result in a more relaxed delivery with lower risk of complications. Baby too will be more comfortable and happy with a calm and even-tempered mom. Meditation and regular exercise are a couple of the best ways to make this a reality on delivery day.

Benefits of Meditation for Pregnancy and Childbirth

Research has proven that stress, and all the symptoms it causes, can be managed through the use of meditation. Though this study found the benefits of normalizing high blood pressure, increasing emotional adaptability, and relieving anxiety and depression all in college students, the findings are transferable to any population. Meditation during pregnancy results in a wide range of benefits for mom and baby, including:

*   Increased Production of DHEA: The glands responsible for DHEA production are also producers of stress hormones. The adrenals cannot produce as much DHEA if burdened with responding to stress.

*   Increased Levels of Melatonin: Meditation increases natural production of melatonin. This hormone allows for normal sleep patterns, even with high amounts of stress and results in a calmer person with stronger immune function.
*   Higher Tolerance of Pain: The normal pain threshold is suppressed by anxiety, primarily by reducing the amount of endorphin circulation. Meditation eases anxiety and restores endorphin levels.

Tackling Stress with Exercise

Whereas meditation handles stress through relaxation, exercise does it by focusing the body on regular bouts of physical activity just below the individual’s tolerance for exertion. Building lean muscle and improving circulation of oxygen provides a perfect complement to the benefits of meditation. Having a physically fit body will also help you during labor because you will have better muscle control and will be able to manage the pain more effectively.

Combining these two tactics will reduce the risk of complications, making delivery day nothing less than a joyous experience. Some exercise programs, such as yoga for pregnancy classes, are already designed to incorporate both. Regular practice of meditation and exercise is the key to gaining benefits.

This article was written by Katie Moore. Katie is an active writer within the blogging community who discusses maternity, motherhood, prenatal health, childbirth and other topics within this niche.  If you have any questions or would like to connect with Katie please contact by visiting her blog, Moore From Katie or her twitter @moorekm26.

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Stay Hydrated: Know How Much Water To Drink

How Much Water to Drink to Stay Hydrated

There is certainly no correct answer to just how much water you need to consume everyday. Just like the fact that you are unique, your needs for water are also. The amount of water you need to have to consume depends on several factors such as your health condition, how active you usually are and the climate you live. However there isn’t a single formula will be for all people, as there are a few guidelines that are available to assist you. The important thing is to stay hydrated and by knowing how much water to drink this will eliminate ever having a dehydration problem.

Health benefits of water

Water is essential to your overall health. Water makes up just about 60 percent of how much we weigh. Just about every system that is in your body is dependent on water. The absence of water can lead to getting dehydrated, a problem that occurs when you don’t have a sufficient amount of water in your body to perform normal functions. Sometimes even a mild case of dehydration can make you feel tired by taking away your energy. Dehydration presents a particular health risk for both the very young and also the very old. Some of the signs and symptoms of dehydration may include:

* Excessive thirst
* Fatigue
* Headache
* Dizziness
* Lightheadedness
* Dry mouth
* Little or no urination
* Muscle weakness

Every day you will lose water—by means of sweating, urinating, exhaling, and bowel movements. For the purpose of your body to function correctly, you have to replace this water by taking in beverages and foods that include water.

There are three approaches at least that are used to figure out the total fluid requirements for healthy, adults that are sedentary that live in a climate that is temperate.

1. Replacement method. The average output of urine for adults is 1.5 liters per day. You will also lose about another liter of water a day through bowel movements,breathing, and sweating. Food will also make up fluid intake at about 20 percent, add this with 2 liters of water consumed or any other beverage per day (a bit over 8 cups), to your typical diet, you just replaced the lost fluids.

2. Eight 8-ounce glasses of water a day. A second approach on how much water to consume is the “8 x 8 rule” — have eight 8-ounce glasses of water every day (about 1.9 liters). This rule can also be written as, “drink eight 8-ounce glasses of fluid every day,” as all fluids add up to the daily total. Although this approach isn’t recognized by scientific evidence, countless people use this common rule as a guideline on how much water they should have.

3. Dietary recommendations. Institute of Medicine has a recommendation that men drink about 13 cups a day of total beverages and women should take in their total beverage amount of 2.2 liters (which is about 9 cups) each day. The guidelines here are centered on several national food surveys that looked at the average fluid intake of people.

You can go for any of these fluid intake strategies to gauge just how much water to drink. Most likely your present total of fluid you take in is most likely OK if you have enough water to get rid of thirst, and you have a colorless or a very light yellow in color urine, and you feel well.

Factors that may impact water needs

You might want to adjust your total fluid intake from these suggested amounts depending on a number of factors, which includes how active you are, the climate you live in, your health condition, and if you are breast-feeding or pregnant.

1. Illnesses or health conditions. Several signs and symptoms of illnesses, such as vomitting, fever, and diarrhea, can cause your body to lose extra fluids. To restore lost fluids, drink more water or take in a beverage like Powerade, Gatorade, or a similar sport drink. Any time water loss can’t be replaced orally, then intravenous electrolytes and water may be needed. Increased water intake is usually recommended in people that get urinary tract stones. On the contrary, you may want to limit the amount of water you consume if you have some conditions that hinder excretion of water — such as heart failure and some types of liver, kidney, liver, thyroid and adrenal diseases.

2. Environment. You will need to drink more water if you are in hot or humid weather to help reduce your body temperature and to substitute what you lose when you sweat.

3. Exercise. If you exercise or take part in any activity that tends to make you sweat, you will have to drink more water to make up for that fluid loss. Take in at least 2 cups of water about two hours before a long endurance event, such as a marathon or half-marathon. Having one to 2 cups of water is also enough for shorter rounds of exercise. Throughout the activity, replace fluids often, and continue drinking water or other fluids right after you’re finished.

Knowing how much water to drink can be crucial to your health. Stay hydrated and stay healthy.

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A Review of the TRX Pro Pack and Door Anchor

TRX Pro Pack and Door Anchor Review

Product Description:

The TRX Pro Pack and Door Anchor is really a suspension training device that uses the force of gravity as well as your own bodyweight to provide you with with a full entire bodyworkout. It can support as much as 1000lb in weight and it is backed by a one month, 100% satisfaction guarantee. It’s also very compact and may fit inside a lunch time bag whilst weighing under 2lb.

The TRX Pro Pack and Door Anchor includes:
65 Minutes… Basic Instruction DVD.
35 Page, Full Color Workout Manual.
2 Bonus Workouts which include TRX Endurance Circuit as well as TRX Metabolic Blast.
TRX Suspension Training P2 Model.
TRX Door Anchor.
TRX Mesh Bag (storage).

Good Points:

1) Portable: – The main advantage of the TRX Pro Pack and Door Anchor is that you could carry it with you and utilize it anywhere. The unit fits nicely to the small mesh storage bag and weighs under 2lbs which means transporting it around takes small to no effort. Additionally, you can stop and work it almost anywhere you wish. If you are happening holiday or on a company trip, simply hook it up to and including door in your accommodation and you are all set. You may want to train outside if it is nice weather outside and also you fancy working out within the sun, just find a durable tree, connect the TRX straps on to it and work away.

2) Reduces Your Possibility of Injury: – One major benefit the TRX Pro Pack has over common strength training devices such as weights and some weight machines, is that it decreases the pressure in your joints. This means your likelihood of injury are much lower while using the TRX Pro Pack and Door Anchor in contrast to these other resistance instruction alternatives.

3) Full Entire body Workout: – Another positive facet of the TRX Pro Pack and Door Anchor is that it gives you a full body work out. You can use these straps to work on your flexibility or endurance, focus on your stength and also to target specific areas of the body. The best part is even though you are concentrating on a particular body part, using the straps will bring all of your other muscles in to perform. This means that even though you don’t’ directly exercise specific muscles, they’ll never be neglected but still get a workout.

4) Suits Just about all Fitness Levels: – At first look, the TRX Pro Pack and Door Anchor appears like it’s designed for sophisticated users only. However, if you give it an attempt you’ll be pleasantly amazed by how well the actual TRX Pro Pack and Door Anchor suits people of all health and fitness levels. Whether you are just starting out or you train regularly, the TRX Pro Pack and Door Anchor could be easily adjusted to give a level of challenge that’s just right for a person, regardless of your grow older, ability and fitness degree.

Bad Points:

1) Difficult To change Parts: – One area in which the TRX Pro Pack and Doorway Anchor is lacking is that it’s very difficult to remove individual parts like the handles or the patches. This means that generally, when one part breaks or cracks, you will need to change the entire TRX unit and not simply the broken part. The TRX Pro Pack and Door Anchor is made of durable, high quality materials so you’ll probably get a many years use from it before a replacement is needed. However, this still adds towards the overall cost of replacement when the unit breaks.

2) Limited Instruction Materials: – Another area in which the TRX Pro Pack and Door Anchor might be improved is the instruction materials. Whilst the basic training DVD gives you all the information you should know, it could have benefitted through some extra workouts to obtain beginners started and to provide intermediate and advanced customers some fresh ideas.

Summary:

The TRX Pro Pack and Door Anchor is an excellent alternative to free dumbbells and home gyms. It’s a lot lighter in weight, more compact and may be used to get a full entire body workout whenever and wherever you choose. The basic training DVD might be better but it tells you what you ought to know. Additionally, the cost of alternative is high but this really is partially offset by the top quality materials which means it will last you for a long time. In the end, if you can live using the cost of replacement and invest some time looking into TRX workouts, you will enjoy the flexibility and functionality how the The TRX Pro Pack and Door Anchor provides you with.

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Keeping Motivated When Working Out at Home

Keeping Motivated While Working Out at Home

An exercise workout program is not going to be successful for anyone unless they can stay focused and motivated on their goal. Keeping motivated may be tough at home as their are

focused. Although many may like the atmosphere of not worrying about people watching them work out, their tends to be some distractions that you are faced with that may cause you to lose your wanting to work out. Because of this, many people favor working out at home for comfort reasons, but they may find staying motivated to be more difficult. Here are a few tips about keeping motivated while working out at home.

Music

Keeping motivatedwith music is a fantastic way to get you focused. Today’s sports athletes use music and their headphones to get motivated during pre-game warm ups or even heading into the facility. In some sports like baseball, the desired music of the batter is played when he is coming to bat. Music can be just as motivating for the person who is working out at home as it is for training athletes and professional players and training. Whatever type of music you like, it can be used to push you in your work out. Music is a great tool for individuals who want to get their mind off the muscle fatigue they may be fighting from their intense workout.

Television

In many gyms today, individuals can watch televisions. Just about everyone has a television at home so this can be used when working out at home. Television can be used to get your mind off the fact that you are working out. This can be handy when using  a piece of cardio equipment, or a total home gym apparatus, where you are stationed in the same place for a while. It makes the time pass faster and lets the individual take part in a more ‘pleasant’ activity.

Another way an exerciser can utilize the television is to play and watch exercise programs. DVDs have been designed for exercisers in order to help keep people motivated with a particular exercise program. If you need to see the instruction on how to do a certain exercise or just need to stay motivated for the program, the television and the ability to get a visual explanation of the exercise program can be a terrific help.

Workout Buddy

You do not have to be exercise alone when you are working out at home. You can always get a workout buddy to come over to your house to exercise also. Keeping motivated with a partner as each can push each other to their goals. This can be very encouraging to many people who want to get fit without having to leave the comfort of their own home.

Visualization

Lastly, consider visualization. It’s simple to have a textual goal or a number in your mind. “I would like to lose thirty-five pounds”. You might find yourself repeating this in your mind, trying to tell yourself to stay focused. But focusing on a number may not be the best thing for you. Preferably instead, find a picture of yourself that you were most happy with your weight. If you cannot find a picture at that time, try to visualize the way you want your body to look when you lose that weight. Developing a mental image in your mind can help you more than just a having a simple number to shoot for.

Conclusion

Working out at home can be convenient and help lead you to great results. The important factor to remember is to always try to add exercise in your life, whether it be at home or in a gym. I hope these tips on keeping motivated while working out at home, will help you to reach your goal.

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At Home Workout Routine: How to Achieve Killer Results in 10 Minutes or Less

Fun and Easy Ways to Exercise With the Kids

Fun and Easy Exercises for Kids You Can Participate In

Today I have a guest post from Janet Lynch discussing exercises for kids and how you can get involved with them.

In most cases, kids are naturally active. Because they are typically using energy by playing, running, or involving themselves in a neighborhood game of kickball, it may not always be necessary to place them in specific structured exercise related events.

However, if your child needs a little motivation to put down the X-box and become more physically active, there are number of ways that you can involve them in rewarding activities that are both easy and fun.

Games

While most kids today are well aware of video and computer games, it is a good idea to also teach them some of the “oldies but goodies” such as hide and seek or duck, duck, goose. These activities will keep their mind and body active as they react to the challenges of the games. And, it never hurts the adults to go back in time – at least for a little while – to reminisce.

Sledding

Depending on what area of the country you live in, a snow day can provide the perfect excuse to go out and have some good physical fun while sledding down the nearest hill. This can also offer you and your child a good bonding experience while pulling the sled back up the hill in preparation for another race!

Family Bike Rides

Riding bikes has always been a great pastime for kids. Yet with today’s computer generated entertainment, it seems that fewer kids are taking part in this fun and physical activity. With this in mind, this is one of the best exercises for kids that you can try getting the whole family together on the next nice weekend and head to a bike trail.

Most areas of the country have trails that can span anywhere from just a few miles to 20 or more. This activity can be even more fun if the trail you choose is located in a particularly scenic area.

Dancing

Dancing can be a great way to get your child involved in a fun type of exercise. Even small children ages 2 or 3 love to hear music and bounce to the beat. This type of activity can also improve mental mood too, as the music typically tends to lighten the spirit.

Ice Skating / Roller Blading

Many kids today would love to learn how to skate. Similar to finding a bicycle trail, you may also find trails through parks or other scenic areas where you and your child can roller blade. Likewise, most areas also have an ice skating rink in close proximity where you can show your child how to start, stop, and turn with ease. In doing so, you will also help your child to improve their overall balance and stamina.

The Bottom Line

Regardless of the actual exercises for kids that you choose, your child will likely have fun by simply learning a new skill and then improving at it as time goes on. You could also find a side benefit with your child attaining special talents such as skating, as this could possibly lead to more organized activities such as high-school or college sports team participation.

Janet Lynch is a big advocate of healthy living. Her favorite way to stay fit these days is through the ease of delivery diet programs that send her the tasty, affordable, and healthy meals her body needs.

Foods For Glaucoma Prevention: It Is Worth A Try

Eat These Foods For Glaucoma Prevention

There is currently hardly any evidence that connects diet and glaucoma. Having said that, there are several foods that possibly may increase your eyes health, enhance a healthier vision and just might help prevent glaucoma and it’s development. Since glaucoma has damaging effect on your vision it tends to make sense to do just about everything within your control to strengthen your vision. In this post I will talk about five foods for glaucoma prevention.

Buckwheat

Buckwheat is the richest food source for the eye boosting phytonutrient rutin readily available. It supports strong, healthy eyes numerous ways. For beginners, rutin is a strong antioxidant that helps protect your eyes from harmful free radicals. Rutin may also support a healthier flow of blood which makes certain that your eyes and the optic nerve will be getting all the oxygen they require. Lastly, some early studies show that rutin may exclusively protect against some eye problems such as glaucoma, cataracts and macular degeneration. Having said that, more evidence is needed to verify these early studies.

Kale

Kale consists of high levels of a very encouraging phytonutrient, lutein. It consists of about 18. 2mg per 100g of lutein . Lutein is essentially found already in the human eye and so this is why many people think that it can protect against a number of eye problems and keep the eyes healthy. Early studies into the benefits of lutein on the eye have demonstrated very optimistic results but yet further research is still necessary before their effects on the eyes can be completely confirmed.

Almonds

Vitamin E is great for protection and almonds are among the best places for getting vitamin E that is available and has about 26. 2mg per 100g of this all natural nutrient. The reason Vitamin E is such an exceptional antioxidant is because it is able to keep your eyes safe from the damage brought on by free radicals. It also delivers added protection to the eyes and most of your body’s vital organs.

Carrots

Another food for glaucoma prevention is carrots. Carrots are among the best food sources of beta carotene, which is a substance that the body changes into vitamin A. A 100g serving of carrots provides your body with a significant 8. 3mg of beta carotene. As of now there aren’t any confirmed studies connecting vitamin A and the lowering of the risk of glaucoma, but this nutrient is very significant when we are talking about keeping strong, night vision and just overall healthy vision. Also, it protects the eyes by working as an antioxidant which may be a great benefit for glaucoma prevention.

Oranges

As you probably realize, oranges are highly rich in vitamin C. A 100g serving or oranges supplies you with a enormous 53. 2mg of vitamin C. This natural nutrient gives you protection to your eyes and is also a strong antioxidant that can protect them from the damaging effects of free radicals.

Summary

Our knowledge of glaucoma is still in the very beginning stages. We cannot say for sure what will cause it and there is also no cure. Nevertheless, glaucoma is an eye disorder so helping to make dietary choices that keep your eyes and vision strong is a very wise move. It certainly will not do any harm and may provide your body the fuel it needs to combat glaucoma.  Eating these foods are not only healthy but they are great for glaucoma prevention.

What Your Doctor May Not Tell You About(TM) Glaucoma: The Essential Treatments and Advances That Could Save Your Sight

BOSU Ball Ab Exercises

Ab Training & BOSU

The BOSU ball is one of the finest pieces of fitness equipment available on the market for exercising your core muscles. Whenever you exercise on the BOSU ball, your body activates your core muscles as it will try to balance and over time this leads to substantial improvements in core strength. Even though the BOSU ball will always engages your core muscles, there are some exercises that are much more productive at targeting them than others. In this article I will be helping you to find those exercises by listing my top five BOSU Ball Ab Exercises.

1) BOSU Crunches

Crunches are one of the oldest but most popular ab training exercises around. Performing crunches on a BOSU ball will give your core muscles a better workout as they have to help you stabilize as well as focussing on the specific crunch.

To do BOSU crunches, sit on the BOSU ball with your knees bent. Lay back so that your back is arched across the BOSU ball and bring your hands up to the side of your head. Then slowly crunch your abs together, release and come back to the starting position. Do as many crunches as you can and try to improve consistently week to week.

>>> Watch A Video Demonstration Of BOSU Crunches <<<

2) BOSU Planks

Planks are an exceptional way to strengthen your core without curving your lower back and are great for any person who is suffering back problems. Incorporating a BOSU ball to your routine makes planks a lot more difficult as you have to engage your core more than usual to remain balanced.  The planks are a must for your BOSU ball ab exercises.

To perform BOSU planks, set the BOSU ball in front of you, kneel down and put your forearms on it. Raise your knees off the ground, balance on your toes and forearms, tighten up your core muscles and hold this position. To add more intensity, roll the BOSU ball from side to side as you hold the plank. Hold the plank as long as you can and try to improve the time you can hold it each week.

>>> Watch A Video Demonstration Of BOSU Planks <<<

3) BOSU Reverse Planks

Reverse planks are almost the same as standard planks but place more focus on strengthening your lower back. Performing reverse planks on a BOSU ball is really challenging due to the fact you have to balance without being able to see the BOSU ball.

To execute BOSU reverse planks, sit on the BOSU ball and put your hands along your side. Slowly elevate your hips off the BOSU ball, straighten your legs, spine and neck and tighten your core muscles. Try to hold the reverse plank for as long as you can and try to increase the amount of time you hold it for each week.

>>> Watch A Video Demonstration Of BOSU Reverse Planks <<<

4) BOSU Side Planks

Side planks are a excellent way to strengthen and tone your oblique muscles. Doing side planks on a BOSU ball provides another level of intensity as you have to balance at a challenging angle all while keeping your core muscles tight.

To perform BOSU side planks, lay on your side with the BOSU ball at chest height and your legs stretched out. Position your forearm on the BOSU ball, raise your hips off the ground and balance on your feet and forearms. Hold the position for as long as you can and try to raise the amount of time you hold it for each week. Once you have held the BOSU side plank for as long as you can, turn over to the other side and repeat the hold.

>>> Watch A Video Demonstration Of BOSU Side Planks <<<

5) BOSU V Hold

The BOSU V hold is the toughest core exercise on this list. It requires tremendous balance and super core strength. To perform the BOSU V hold, sit on the BOSU ball with your legs extended out, your toes pointed upwards and your hands on the BOSU ball. Raise them off the ground and lean back a little. When you have your balance, remove your hands from the BOSU ball and stretch them out at either side. Gradually clap your hands above your head and then lower them back to your side. Keep on clapping and hold the position for as long as you can. Try to raise the amount of time you can hold it for each week.

>>> Watch A Video Demonstration Of BOSU V Hold <<<

Summary

A solid set of core muscles has many health benefits. It helps your posture, prevents pain, boosts your exercise performance and more. If you put into practice the core training exercises listed above regularly, you will have a solid set of core muscles in no time at all. So if your core has always been one of your week points, grab a BOSU ball and start building your core muscles now. Bosu Ball Ab Exercises are a great way to get the results you have been wanting.

 Save Here! ===>Bosu Balance Trainer Home Version

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Diet Mistakes and How To Maintain Weight Loss

Learn How To Maintain Weight Loss and Avoid Diet Mistakes

There are many different ways people lose weight but many do not know how to maintain weight loss and make diet mistakes that will never get them the long term results they want.

There are several reasons why that the scale may no be moving like you want it to and

Balanced Diet (Photo credit: Wikipedia)

frustration may be setting in. Before you give up all together on your weight loss journey, check out these diet mistakes that may be setting you back.

Diet Mistake #1: Eating more calories than you think

Many of the weight loss programs that are out have one main benefit to them and that is a major reason some get results with these programs. It is the benefit of teaching people about what an actual “serving” is. You will never know how to maintain weight loss if you underestimate some food’s volume which will lead to taking in more calories than you should. This is one of the major diet mistakes people never take time to learn.

Weight loss is about taking in less calories than you burn and by knowing serving size, it can help you reach your goal. Here are some thinks to consider about servings

* Three ounces of meat is the same size as a deck of cards.
* One cup of carbohydrates is equivalent to the size of a tennis ball
* A serving size on a food label is often misleading so always look at how many servings there are
* Make sure there are servings of vegetables as they have many nutrients and little calories
* Smaller plates means less food!

Diet Mistake #2: Not Eating Frequently

The days of the “three square meals” are over as that has been prove to be a big diet mistake and you will never learn how to maintain weight loss if you follow this “old school” way. Eating frequently will tell your body there is no need to store food to conserve energy. A minimum of 5-6 meals a day should be consumed to keeps your metabolism active.

The eating frequent meals will keep your body busy of burning calories by having to digest your meals. If you eat frequently, you will stabilize blood sugar levels because the levels never have time to drop. If you keep your blood sugar stable, you will minimize the chance of getting hungry. When we get hungry there is a tendency to eat more than we really need.

Diet Mistake #3: Drinking Your Calories

This is a common practice amongst those in the weight loss journey. There is an over abundance of “healthy” protein concoctions, weight loss shakes, and diet smoothies that are available. There are some very healthy drinks available but there are some that really aren’t.

There are many on the market that have high amounts of sugar in them. The high amount of sugar will cause an immediate energy surge and the will be followed by a crash from the release of insulin to try to control the rise in blood sugar.

When it comes to weight loss and how to maintain weight loss, you want to avoid the dramatic shift in insulin levels.

A major missing ingredient in some of the weight loss shakes is the lack of fiber. Fiber is an important ingredient for weight loss as it help you to feel fuller and it will also blunt an increase in insulin levels when there are high amounts of sugar in the bloodstream. Eating fruits will give you all the necessary fiber you need while some of the smoothie shakes usually contain little fiber from the pulp of some of the fruits.

Finally, the calories that are in a smoothie or shake is far greater than that of the volume of food it has in it. For example, a 16 oz. fruit smoothie might have 600 calories in it and will not make you feel full at all but trying to eat 600 calories of fruit will almost be impossible to do in a sitting. That would be like eating more than 2 pounds of bananas, wow!

Conclusion

Knowing how to maintain weight loss by avoiding these diet mistakes may lead to longer weight loss results. Get the most out of your calories and eat often. Make sure youe weight loss plan is diet mistake free and watch the long term benefits happen.

Related articles

• Calories: How to Know if You Go Too Low (everydayhealth.com)