Posture

Do you have it?

Training your muscles to hold yourself upright is extremely important. The lack of proper posture is one of the main causes of neck and back pain.

The main reason for improper posture is the imbalance in muscle structure. Many people have a "hunched" posture because the muscles that are used in adduction (any movement that brings your limbs back towards your body) are overtrained and tight; causing your body to pull forward. Stretch out your tight muscles and training your opposing muscles will straighten you up! Giving you better posture, a stronger core, and increase your sense of balance and strength.

Tone All Over

Shape Magazine came out with an article on Kim Kardashian's workout. With moves that work more than one muscle group and scorch calories. This is an excellent workout to jump start a new fitness plan or keep up with routine maintenance. Perfect for any body.

To get her moves. Click here.
 
If you don't have a medicine ball you can simply use a single heavy weight (8-10 lbs.) held between both hands. For the uneven push-up find a step or even a rock to use.

Pole Fitness

This pole dance video is one that shows pole dancing for fun and fitness. Without the usual sex appeal and finesse that goes with most pole dancing, this video is an amazing demonstration of strength, tricks, and technique. If you need to work on some tricks or get inspiration. This is the video for you!

Fun & Fitness

Prepare For Summer

It is time to dig out the bathing suits and get beach ready.

With summer approaching, it is a fabulous to get motivated to push yourself just a little further and intensify or change up your workout. One of my favorite bikini ready workouts comes from Fitness Magazine.

Get A Bikini Body in 4 Weeks

This is a great plan. The pilates based workout sculpts and tones muscles while burning calories. The cardio workout shocks your body and gives you that extra edge.

2010 Pole Dance Championship News

Articles are starting to pop up about the US Pole Dance Championships. People are realizing that it isn't just a fad that is going to go away. Women from all over the country have become obssessed with pole dancing.

How can you blame them? It beats going to a gym and comes with the same physical benefits and even better emotional benefits. Boosting confidence, body awareness, and sex appeal. ABC News seems to agree in this article after seeing the championships for themselves.

ABC News Covers 2010 US Pole Championships

Create a Taste for Exercise

Going to the gym is not my taste. The idea of getting into the car and driving 15 minutes to the next town over to join a bunch of other people in a place that smells of old rubber and fresh sweat shocks my senses. Destroying all the pleasurable effects of exercise that I look forward to.

I realize that not everyone has a spare room free of clutter, ready and waiting to be transformed into a peaceful place to stretch, breathe, move, gain strength and connect with your body.

However, it is possible to create space in your home whether it is your living room when you are home alone, the corner of your bedroom or a section of the finished basement.

It isn't necessary to buy bulky machinery, layout rubber mat, or keep a whole room empty for you to create a home gym that is functional. There are six necessary things for you to create a successful fitness routine at home.

1. A Jump Rope - Cardio
2. Free Weights - Strength
3. Stability Ball - Balance
4. Stretch Bands - Flexibility
5. Mat - Comfort
6. Guidance - Inspiration

Put together you can have a home gym for less than $50 dollars and as little space as the corner of a room. Guidance could be found in the form of a workout DVD, a blog that gives you tips and new exercises, or a fitness fanatic at work who inspires you. A place to achieve your fitness goals can be made to suit your taste in the comforts of your own home.

$$ Tip: TJ Max is a great place to pick up cheap exercise equipment. Perfect for the home gym.

The Stability Ball

A stability ball is one of those fitness tools that everyone has bought and it ends up slightly deflated hanging out in your basement somewhere.

Now is the time to get it out and start using it!

A stability ball is the perfect compliment to the female workout. Why? Because it is about using all of your muscles to stabilize yourself as you do any exercise; from push-ups to crunches, the stability ball is where it is at. Using all of your muscles to help stabilize you strengthens the muscles and tones the body.

Get it out. Blow it up and hop on it.

A Pole Dancing Extreme

Though not as graceful as I like, this is an amazing display of skills, power and strength.

Miss Pole Dance Spain of 2007

Cardio Vs. Strength

Anyone who knows me, knows that strength is absolutely my focus. Cardio is more of a necessary component.

When it comes to the battle between the two, it is all about what you are looking to get from your exercise routine.

Cardio blasts calories and improves endurance in whichever sport you practice; swimming, running, cycling. However, overall strength training burns more calories. Building muscle in your body burns calories during the strength training, as well as for about an hour afterwards. Because strength training is more demanding on your muscles, your body works harder to restore the muscles after the workout which continues to burn calories. In addition to burning more calories during recovery, for every 3 pounds of muscle you build, your body burns an extra 120 calories a day doing nothing, because muscle is harder for the body to sustain.

Though strength training gives you all of what you need right now, cardio is still necessary. Cardio's main benefit is longevity. Cardio keeps your heart healthy in more ways than one.

The Verdict?

Strength training should be priority to get the results you are looking for. Strength sessions should be 30 minutes, three to four times a week. While cardio can be sufficient two to three times a week for 30 minutes each session.