Balance exercises work wonders to improve joint stability and overall strength in joints. Nerve cells, called proprioceptors, help you maintain balance in several forms of movement. Proprioception is the body’s ability to know where your body is in space. For instance, if you close your eyes and move your arm around, you stimulate the proprioceptors in the shoulder and your brain knows where your arm is in space, even though you can’t see it.

Balance is also something that we take for granted until we lose it. The older we get the more we will rely on balance for our daily functional activities.

Balance Equipment
Balance or “wobble” board training, is now being included in training programs on a regular basis. These exercises are specifically designed to increase activation of the nerve cells which will affect the central nervous system pathway to the brain. Enhancing your sense of balance. The use of balance boards are the most common form of proprioceptive training, and aren‘t as challenging as they seem, at first. They’re also useful in rehab with injured ankles and knees and in improving overall body balance.

A wobble board is a circular or oval piece of wood placed on top of a ball. The wood should be about three-quarters of an inch thick and two feet around. The ball should be about the size of a softball. Set the wobble board on the ball near a counter or a table. Hold onto the counter and balance on the board with your feet about shoulder-width apart. Initially you’ll move very slowly; wobble and pivot as you feel comfortable. Balance exercises aren’t to be taken lightly and you have to give yourself a chance to get used to the initial feeling of instability. You will not perfect this right away, so don’t beat yourself up about it and please don’t give up.

You aren’t just limited to wobble boards for balance training. There’s a whole slew of equipment to choose from. The balance or stability ball, balance disks, and the Bosu. The Bosu has a flat bottom on which you can step or do sitting exercises, with or without added resistance.

Steppers feature two pedal-like steps with or without a digital readout to help you keep track of time, calories burned, etc.

Then there are skateboards and they’re not just for kids anymore. Skateboarding also works your core along with enhancing your balance. A helmet would probably be a good idea with this one.

Tai-chi and Yoga are excellent classes to work your balance literally and figuratively. Don’t forget surfing either.
The most readily available and economical piece of equipment is your body. Any time you’re standing on one foot, you’re working on balance. Lift your leg or knee and you’re taking it to another level. Try putting on and taking off your shoes while standing on one foot. Remember, practice makes perfect.

Many of us don’t even know what an adequate portion size should be. Go to any high-chain restaurant and your plate will be piled high of food, sometimes you’ll be served up to 5 portions in one sitting! So just how do you watch your portion size and reduce your waist line?

Eat slower – you’ve heard it before I’m sure, but it’s so true, if you take time to eat your meals your brain will have adequate time to register you’ve had enough. Many of us are out of touch with our bodies and we keep eating until we feel so full we could burst. Help the mind and body connection work better by eating your food slowly and taking the time to enjoy each bite.

The Portion Plate – You don’t need to invest in any fancy plate to help you do this, it’s really easy to do anywhere. Mentally divide your plate in half, fill the first half with vegetables then divide the remaining half in half. One half will consist of a portion of carbohydrates such as pasta, rice, and so on and the other half should consist of a protein such as chicken, fish, eggs or beans.

That’s your new portion rule from now on, one quarter protein, one quarter carbohydrates and one half fresh salad or veggies.

Keep the visual image of what your plate should look like anytime you are about to make a food choice. If you’re just having a chicken sandwich for example remember the chicken serving should ideally fit into that quarter of the plate, add two slices of whole wheat bread and fill up the rest with fresh salad or veggies. And don’t drown your salad in high fat dressing, bacon bits and croutons. Also, go easy on the cheese, it’s high in fat and can be high in cholesterol.

This is by far the easiest way to control your portion size and if you do this with your daily meals and replace junk food snacks with healthier options such as fruit and low fat yogurt, you are almost guaranteed to loose weight without having to follow any strict diet regimen. This method also allows you to treat yourself occasionally with a modest portion of your favorite indulgence. Key word here; modest. Still not sure, give yourself a few days to try it and see the great results for yourself.

Herbs can be a useful part of any sound nutritional plan. Even with their low cost and availability you should still check with your doctor. Listed below are some of the herbs most commonly associated with weight loss. Keep in mind that everything that’s natural isn’t always good for you.

Guarana

Caffeine and the closely related alkaloids theobromine and theophylline make up the primary active constituents in Guarana. Caffeine’s effects are well known and include stimulating the central nervous system, increasing metabolic rate, and having a mild diuretic effect. Guarana is also used as a systemic cleanser, nerve tonic, anti-fatigue stimulant, said to reduce hunger, relieve headaches, help alleviate PMS symptoms and has a reputation as an aphrodisiac.

In Brazil Guarana is considered to be a health tonic, and is as popular as our colas. In the states, Guarana has become a popular ingredient in energy drinks and teas. If you think that this is the herb for you consider this; Guarana is one of the richest sources of caffeine, containing up to three times the amount of caffeine as coffee.

Ginkgo Biloba

Chinese herbal medicine use ginkgo seeds to relieve wheezing and to lessen phlegm. They also use the seeds to treat vaginal discharge, a weak bladder, and incontinence. The leaves are traditionally used to treat asthma. Ginkgo Biloba extract is often recommended for depression, diabetes related nerve damage and poor circulation, allergies, vertigo, short-term memory loss, headache, atherosclerosis, tinnitus, macular degeneration, and PMS. Ginkgo is also known to fight against age-related disease in two ways. The elements in ginkgo act as antioxidants in the body and fight against cell damage that causes the body to break down with age. It acts as protection in a variety of illnesses associated with aging, including: macular degeneration, cataracts, glaucoma, heart disease, stroke, and cancer.

The medical benefits of Ginkgo biloba extract (GBE) are attributed primarily to two groups of active components - ginkgo flavone glycosides and terpene lactones. The terpene lactones are associated with increasing circulation. GBE regulates the tone and elasticity of blood vessels, making circulation more efficient. An increase in blood flow and circulation is important to women with heavy deposits of estrogenic fat - generally in the lower body, where circulation and cellular metabolism are poor. People taking blood-thinning medications should avoid this herb, as it can increase the effects of this medication. Some people have also reported minor side effects, such as nausea and diarrhea, but these normally subside when the dosage is reduced or when use of the herb is discontinued.

Green Tea Extract

Green tea has been traced as far back as over 4000 years ago in China. The medicinal properties of tea have been given serious scientific support. Studies have shown that drinking four cups of green tea a day can reduce the risk of developing stomach and lung cancer as well as heart disease. Green tea contains the cancer-fighting flavonoid ECGC, which is unique in that it seems to fight cancer at all stages, from chemical carcinogens, to suppressing the spread of tumors. Flavonoids are most commonly known for their antioxidant activity. The chemical components in green tea are 100 times more powerful an antioxidant as Vitamin C, and 25 times more powerful than Vitamin E.

Green tea also causes carbohydrates to be released slowly, preventing sharp increases in blood-insulin levels. This thermogenic property promotes the burning of fat, and also controls body composition (muscle vs. body fat) by activating the central nervous system. Green tea inhibits fat storing hormones (lipoprotein lipase) and stimulates the release of free fatty acids from fat cell storage (thermogenesis).Many scientists believe there is a connection between all of the components of green tea; and these combined properties account for its health-enhancing properties. Unfermented green tea leaves, by the way, are the most natural way to gain these benefits. Green tea extract also contains caffeine, which can contribute to insomnia when taken before bedtime, as well as irritability, dizziness, vomiting, headache, loss of appetite, diarrhea, and possible irregular heartbeat in rare cases.

Before we get into more lower body exercises I’ve got to tell you that it really is possible to shape your legs by adding just a little resistance. Do this in the form of the lower body toning band. The band can be a sheet of elastic or the rubber tubing with handles, and you put it around your ankles. This is just enough resistance to fatigue the muscles. But the cool part is that you can still get an effective workout without the band.

Some people say that they can’t get down on the floor to workout. I’ve got you covered there also. You can do this routine lying on the couch, or in bed, some of the moves can also be done while sitting, which means you can do them at work. Anymore excuses? Some of the exercises are Pilates based and, and with the additional of the resistance band they are excellent muscles shapers, providing a balanced workout for your lower body. I’m not a big fan of ankle weights because I think they add to much stress to a potentially unstable joint. So, are you ready for more?

Bridge with Lift

Lie on your back with knees bent, feet flat on the floor, arms at your sides, and palms facing up. Lift your butt, hips and back off the floor. Lift one foot off the floor, extend leg and hold for 15-20 seconds. Lower your leg and repeat on the other side. Do this twice on each side.

Ballet Criss Cross

It’s very important to keep your abs pulled in and your low back pressed into the floor/mat.

• Lie on your back with arms by your sides’ leg extended straight up.
• Contract your abs and rotate your feet outwards slightly.
• Contract your thighs and then Criss Cross one foot over the over.
• Work up to doing this movement 50 times. (It goes quickly trust me)

The Frog

This exercise bears the name of one of my least favorite creatures. I tried hard to come up with another name, but nothing came to mind, so I’ll just go with it.

• Lay on your back with your legs bent upward so that your knees are roughly aligned with your pelvis.
• Have your knees apart and your heels pressed firmly together.
• Keep your shoulder blades flat and put your hands behind your head.
• Take a deep breath. As you slowly exhale, slowly lengthen your legs while maintaining the pressure on your heels. Holding the pressure or the squeezed position is key to the movement. This is an isometric contraction and it helps big time to shape the entire thigh.

This next move is so simple. It’s also a great one to do during commercials instead of going to the fridge.

Walking on the Ceiling

• Lie on your back with legs straight up and feet flexed. Abs in of course.
• Move your legs back and forth as though walking on the ceiling.
• Walk slowly for about 30 seconds and then speed it up for 30 seconds. Do this for two minutes. That’s close to the length of a commercial.

I’m trusting you to stretch on your own. Shout me a holler if you need some more ideas.

We can’t spot reduce or lose weight from just one area of our bodies, but we can do some pretty effective target toning. I haven’t met a female yet that was 100% satisfied with her lower body. Maybe it’s unreal expectations or maybe just the wrong workout. At any rate there are exercises to tighten, tone, lift and sculpt your lower body. But you’ve got to do them; and on a regular basis.

Aesthetics aside, your legs and rear end need to be strong because they are what carry you through each day. Even if you don’t run marathons, endurance is a great thing to have. Now for the exercises.

Squats

The Squat is the “mother” of all lower body exercises. One that most people benefit from the most. As with all other exercises, form is very important to protect your knees and back.
Stand with feet shoulder width apart. Slowly lower your body as if you were sitting in a chair until your thighs are parallel with the floor. Abs in. Keep the weight in your heels and push yourself up slowly until you’re back at the starting position. DON’T let your knees go past your toes; keep your core tight and straight. Be mindful that you don’t let your upper body pitch forward. Do 3 sets of 12- 16. After you’re comfortable with the movement you can add resistance to intensify the movement.

Front Leg Lift with Inner Thigh Sweep

You always want to work your muscles in balance. The last move worked the hamstring (back of the thigh) and now we move to the front, the quadriceps and the adductor muscle (inner thigh). Next week we’ll start to target the outer thigh (abductor). Again, if you need to hold onto a wall, chair, or partner, go ahead. Stand with feet firmly planted, and abs tightened; not so tight that you can’t breathe, just firmly pulled in. This helps to protect the low back. Lift your leg (either one) till almost parallel with the floor then lower it, keep a slight bend in your knee. This is better then kicking your leg, because it takes more muscle to lift the leg. Sometimes when we kick we kick from the knee, and if you already have knee pain that tends to exacerbate it. Lift and lower the leg x8-12 and then switch sides and repeat with the same amount of lifts. Return to the first side, this time lift the leg and rotate it so the inner thigh is turned upwards. Leading with the heel lift and lower the leg x8. Remember the pulse from the first exercise? With the leg lifted at its highest point, pulse, pulse x3 (3 small tight lifts) then lower. Do this x4 and repeat on the other side. Using the large muscles of the lower body demands more oxygen and your heart rate goes up, another two-fer! Add this to the rear lift 3 times a week and you’re on your way to tons more energy and a sleeker lower body.

Rear Leg Lift

Stand with your feet hip with apart, back straight, abs tightened, and knees soft (not locked). Lift and extend one leg behind you as if touching the sole of your foot to the wall. Squeeze the hamstring (back of the thigh) and gluteal muscles, hold briefly then lower. Perform 8 reps, then with the leg lifted at its highest point, pulse, pulse 3 times (3 small tight lifts) then lower. Do this 4 times, lower the leg and do 4 more single lifts. Trust me it’s not complicated or time consuming. Repeat on the other side. If you need to hold onto a wall, chair, or partner, please do. Once you get used to the movement and can do it without using support, you’ll also be working on your balance. Anytime you’re working on balance you’re also working your core. More bang for your buck! Do this exercise at least 3 times a week on alternate days.

There are lots more exercises for your lower body, however I don’t want to tire you out in one day. I’ve got more for you tomorrow.

During times that you feel sluggish, you may also experience continuous aching, diarrhea, constipation, and even a feeling of clumsiness. Rapid weight gain and the inability to lose the excess weight can also be signs of having a build up of toxins in the body.

Those who eat a typical Western diet may consume an unheard of amount of garbage for each cell. In ridding your body of the unwanted garbage in your cells, you should pay attention to your elimination organs.

The organs that deal with cell waste management play a major role in the detoxing process.

Your liver is the organ that recycles the unwanted chemicals in the body. It sorts and sends the toxins to the other waste management organs for elimination during the process of circulation.

The lymph glands also play an important role in eliminating toxins. A network of tubing pulls the excess waste from the cells to the final eliminating organs. The appendix, thymus, tonsil, and spleens are major lymphatic glands that help the major organs of the body in cleansing and detoxing.

The kidneys help with water management of the body. They help maintain the good chemistry of the blood alkaline by eliminating the dissolved acid waste. You can help your kidney to function very well by drinking plenty of water. Drinking fresh alkaline juices and purified water can be beneficial. Adding as little as ½ ounce of alkaline everyday can yield positive results.

The lungs aren’t usually thought of as detoxifiers, but they work hard to keep the blood purified. They are responsible for removing waste gases that are found in every cell of the body. Deep breathing and fresh air is very helpful in keeping the lungs healthy and free from toxins. If you are in an urban area, it’s recommended that you find an oxygen rich area where you can perform deep breathing. Good luck with that one.

The colon is the solid waste management organ in your body. Medical practitioners have found people that have up to an 80-pound mucus and rubber like solid waste build up on the walls of the colon. Detoxing and cleaning the colon can be a real tough thing to do. However, having a free waste colon can certainly provide you good benefits of having a clean and healthy body. However, this is not the case for everyone and I repeat not the magic bullet for weight loss.

If you think you’re in need of detoxification, start with regular exercise. Don’t over look its benefits in maintaining a fit and healthy body. Some doctors also suggest that you drink plenty of lemon water. The lemon has an alkaline rather than acidic effect on the body. It’s also an effective way of maintaining good circulation and can increase the rate of detoxification inside the body. See, no need for anything drastic and expensive.

First on your list should be a health care professional. They’ll be able to give you suggestions about your workout plan as well as point out anything that isn‘t in your best interest. With your doctor on your side, you know that you’re being safe and making good health decisions. Make sure that you visit your doctor regularly to chart your progress and also check with him or her if you drastically change your program.

Also at the top of your list of support group members should be a fitness professional. If you can afford it, a personal trainer is a great option for weight loss, maintenance and body shaping. A personal trainer will be able to correct your form and give you tips to making your fitness plan as successful as possible. He or she will provide mental support as well, urging you to do better at all times.

Your family can also provide great support. Keep your family informed about your progress. This helps to hold you accountable. The encouragement and support of your family can often make or break your plan. Your success can also motivate them to get their acts together and make some lifestyle changes. Consider it another opportunity to bond.

Don’t overlook other people at the gym, health club or even the co-worker you walk the halls with. Make friends and offer your support to someone attending the same class. Support is a two way street and you can always learn from someone else. There is strength in numbers.

We want to have our cake and eat it too. This is a problem, and the weight loss industry is adept at trying to help us find the solution. So we try different weight loss programs, weight loss medications and have visited many weight loss clinics. However, not all of these weight loss methods are effective. Now, because some are not satisfied with the run of the mill weight loss procedures, there‘s a more drastic one. Weight loss surgery has hit the ground running and has become a booming industry. With millions of people who are tired of trying different weight loss pills and diet plans, many have resorted to surgery. However, before you even think about consulting a doctor about weight loss surgery, it’s a good idea to know the pros and cons of weight loss surgery first.

Benefits of Weight Loss Surgery

Although there have been some reports of the bad sides of weight loss surgery, it also has several benefits.

• Diabetes is resolved or improved in 90% of patients and their blood sugar glucose levels usually return to normal or near normal.
• Hypertension (high blood pressure) improves in 78%, with most patients able to reduce their blood pressure medications within a few months.
• High cholesterol improves along with sleep apnea.
• And the biggest benefit is that the risk of death is decreased by 89%.

In addition, by losing weight the pain of arthritis is reduced, energy level increases as well as the enhancement of daily functional activities. Feeling better physically also does wonders for your mental and emotional well-being.

Now for the downsides. Please keep in mind that this is still surgery and with any surgery there’s a risk for complications. And if you’re talking about dropping 10-30 pounds this isn’t an option for you. Your BMI (Body Mass Index must be greater than 35 and you must have associated health risks like diabetes, high blood pressure and sleep apnea. Some risks include: failure to lose weight, complications of surgery like hemorrhaging, leakage, perforation, or bleeding along the staple line, nausea and vomiting, diarrhea and the possible need for body contouring; the surgical removal of excess skin.

Then there’s the cost. There are many different types of weight loss surgery and depending on a combination of factors, costs range from $10,000 to $40,000, and average out at about $25,000. If you think you’re a candidate for weight loss surgery, have a candid discussion with your doctor and by all means one with your insurance provider.

Once you’ve assessed the risk; talked with your doctor and insurance carrier, have a long talk with yourself. Are you emotionally ready for a radical procedure like this? Are you ready to make the lifestyle changes that go along with it? Weight loss surgery isn’t a license to go back to your old eating habits and sedentary ways. It is however a second chance on a better quality of life. Make sure you’re in the right frame of mind.

* Walking. Tried, true and can’t be beat. There are some great multi-terrain strollers you can use for walks with your baby. You can also buy a sling and walk with baby. This makes it easier to carry your bundle of joy. Plus a walk can be a great way to stimulate your baby with new sights, sounds and smells. Another plus is that most of the time it puts baby to sleep and if baby is cranky, you’ve got a perfect soother.

* Running and biking. Instead of buying expensive workout equipment, why not check out the specialized strollers the next time you’re at a sport supply store? They make devices specifically for running and biking safely with your child. And like walking, this also exposes your baby to new stimuli.

* Move, shake, and dance with your baby. Next time your baby is crying, instead of jiggling and rocking them, try putting them in a sling and dancing with them. If this doesn’t work to quiet them, you can still do it when they’re happy. The added weight of the baby can also be resistance training.

* Take a class. Take a look on the internet or at a local gym. You can probably find a class in your area designed to give you and your baby a workout at the same time. If you’re serious about getting in shape with your baby, find a personal trainer who’s also a mom. She’ll be able to give you exercises you can not only do with your baby, but one that is also specifically tailored to you.

Working out with your baby can not only get you back into shape, it can also give your baby the stimulation they need to lead and active, healthy life. Just remember to be safe and always make sure your baby is secure.

What is a high protein diet? A high protein diet is precisely what it claims it is; you eat more meat and dairy products as opposed to starchy carbohydrates. Can you have success with this plan? Yes. Can you stay on it forever? Probably not. In recent years the no-carb trend has waned, thank goodness!! The weight you lose initially with this style of eating and is predominantly water. And I know some of you are saying, “so what”, weight loss is weight loss. Water weight loss comes back quicker than fat loss and it’s the fat you want to shed. All or nothing eating plans are never very healthy.

It’s true that the body, indeed, needs protein for building and maintaining muscles. Some sources of protein in standard diets are dairy products, some types of beans, and all kinds of nuts. Meaning, even vegetarians, can find sufficient protein intake from yogurt, milk, soy, and cheese although they don’t eat meat, fish or eggs.

So the body does need protein and carbohydrates. While protein develops and preserves muscles, carbohydrates provide energy source to nudge muscles so that they can be strengthened.

Protein can be used for energy, but it’s not the greatest source. Too much can produce an abundance of toxins while changing protein to glucose. Eating too much protein can also leave you tired, and constipated. So here you are, in the middle of the road wanting to drop pounds quickly and permanently, stay healthy, while keeping your energy level up. Whatever shall you do? The lure of a low/ no carb high protein diet diets is strong because you know that you will drop weight. The ideal dietary intake is adjusted with foods from MyPyramid. Go to www.mypyramid.gov for more details. Every group has it‘s benefits and if you want to lose weight in a healthful, efficient and permanent way, the key is to choose whole grain carbs, leaner meats, unsaturated fats and lots of fruits and vegetables. Sorry no magic there, but therein lies the answer to all your weight loss woes.

This may not be the fastest means to lose weight, but it is the healthiest and it is a stable sort of weight loss. High protein or no carb diets aid you lose weight at once, but it comes piling back on a once you’re back to your ‘regular’ diet. Source: Ravishing Global Community.