Cufflinks are very important accessories for a man's attire

Cufflinks are very important accessories with a man's attire. Therefore, they may be forever in demand; the branded ones. In fact buyers often have to place order placed via ahead of to have all of them before a particular celebration. Certain times of this year experience a larger interest in cufflinks than the others. Wedding season as well as winter are two from the typical when people prefer to decorate and convey away their formal fits along with tuxes. Cufflinks for men matching these types of clothing can make a good declaration.

The Price
Developer cufflinks may make a tremendous pit throughout one's price range but enjoying these kinds of high-class every now and then contains the little wonders in everyday life. In fact buying precious stone cufflinks, or precious metal plated and also somewhat precious natural stone studded cuff links can come at a lower price when compared with some other buyer recreation.

Why Cufflinks for men High-priced?
Considering that cufflinks are generally donned and bought by way of a respectable number of individuals worldwide, their particular manufacturing can also be on a large. Therefore, machines along with resources are employed to help make cufflinks throughout good sized quantities. Even so, the ones that have detailed models and sophisticated elements with them need to be done by hand. The made by hand cufflinks are in fact more significant along with costed increased as a result of intensive human being work eliminated straight into these people.

When you get a cufflink in the event you compare the ones that are built by the muscle size using the ones that tend to be made by hand you'll understand the gap, or otherwise the value of aforementioned. This specific labour may be more significant compared to the precious stones and dear steel utilised.

Cufflinks in Fashion

Even though engraved cufflinks are small , form simply a part of the complete manner picture, they may be significant towards the kind of an outfit. Consequently, these are still desired by simply lovers of favor. Lots of folks dismiss this particular accessory, however celeb designers still swear by his or her value.

It is all about company ordination of the attire. You have to put on the proper engraved cufflinks while using correct fits. If you can make your attire a stylized collection then you'll look nice, experience self-assured along with demand focus.

Although putting together your current attire for the entire day you'll want to maintain the shades at heart. With regards to the feelings you wish to echo you ought to don highly effective colors for example green and red to convey sentiment, black for you to requirement energy as well as whitened and also glowing blue to be able to represent calm along with peacefulness. Do this correctly along with add the cufflink in your attire; you'll scarcely go wrong with your style.

Cuff links put into your clothing on an important assembly, a cocktail party, a great wedding ceremony or just visiting supper using your time can create a powerful assertion relating to your character along with your fashion sense.

Sterling silver cufflinks are generally flexible enough to become teamed with lots of styles of suits. Etched versions, rock studded kinds and in many cases those having historic motifs are great options.

Select your current cufflink smartly for you to in the design quotient of one's outfit.

Cufflinks will be needed for the formal events

The summer time is the following, along with this year you will go to a slew of summer time weddings. Though most U . s . workplaces will not slow for summertime, thinking about "summer vacation" is really entrenched in our psyches from your first school times a large number of brides routinely slope towards the most warm weeks of this year any time planning their weddings.

If you have a lot of invitations propped on the hearth mantel or stuffed inside a home cabinet, it is time to think about what you are planning to don about bat roosting oh-so-special situations. If you would been created a lady, you would already know this. However, the addition of an 'Y' chromosome within your genetic makeup doesn't get a person off the hook. Your beloved partner, and probably your daughter's groom too, have got spent a lot of cash to generate their marriage ceremony the most wonderful day of their own existence. Don't you perhaps consider damaging the images, the movies, and your friendship by arriving giving the impression of the hillbilly uncle that anyone imagined will be unable to read, let alone response, the particular invitation.

For day time marriages, you can not fail with a decent suit, preferably in a color regarding darkish blue or gray. A few dark brown satisfies could match the appropriate a higher level custom : it can be as a possible significantly appropriate a reaction to a simple neutral - though the fact is when you happen to be uncertain of your family personal design, it in all probability is practical to go with probably the most vintage selections.

Black shoes or boots -- lace-ups with regard to quite official occasions as well as loafers for more laid-back marriages * are always proper, and your gear need to match your shoes. That's is a very good tip to consider all the time: belt and also footwear match, pants and also hosiery match.

Nearly all adult men believe that their link * e-mail, you ought to put on a connect into a wedding ceremony except if the wedding has a Hee-Haw theme * is their one area showing their particular personality. In fact it is factual that the tie is a perfect method to tripped an attractive tank top as well as fit. The tie, like a very good wedding, should definitely not have a layout. This is simply not the spot to indicate your liking to the Tasmanian Devil as well as Bugs Bunnie, or perhaps your love for Barack obama or McCain, or your keen attention for this sort of old-fashioned finds because that will 1950s-era hula ballerina link.

Rather, style your connect following your all your own clothing. A vintage structure, in the present color palette as well as thickness, behaves you a lot better than bull crap. Remember, when you wear the tie up * or perhaps a shirt or another type -- in which comprises fiction, the actual laugh is humorous for about half a minute the 1st time anyone recognizes that. And then, you might be only the sawzag who dressed in the particular silly connect.

If you are looking for any location to become humorous, try adopting an accessory that has for ages been much loved by the very rich and the very stylish - cufflinks. These kind of small gems would be the required completion to get a completely personalized top along with French cuffs, and they also give you a small jewelry, plenty of course, and the perfect chat beginner that will help you together inside conference the actual bride's incredibly scorching school roommate.

When the marriage ceremony is incredibly elegant, don't be as well sweet together with your engraved cufflinks. An excellent sound colour disk or rectangular, a treadmill within silver or gold together with engraved name, can be a eternal selection that will not merely create a wonderful impact right now, but will carry anyone within excellent stead for a long time.

Nonetheless, if the marriage ceremony is a lot more casual, here's some time that you can show the actual girls just how funny you might be. Cufflinks come in many types that allow you to show off your job alternative -- you can find Wall Street street signs for expense brokers, weighing machines associated with rights pertaining to law firms, along with pc poker chips regarding programmers. Go with a style that will embodies your a feeling of irreverence as well as exciting and utilize it to get rid of the particular glaciers during the beverage hour or so. This admittance collection need to present you with enough to share with you to get via a minimum of the initial course. And then, it's all your choice.

Cufflinks will also be needed for the most formal daytime marriage ceremonies, the location where the wedding, and also friends ready, may don morning dress. This particular cutaway, usually seen in gray, can be most correctly donned with a This particular language cuff clothing. This is the excellent time to experience engraved cufflinks together with classic silver or mother-of-pearl. Your own tie up needs to be any single-color tie, along with your sneakers must be dark leather lace-ups.

With regard to night weddings where guests usually are not necessary to appear in elegant dress, you can use the teachings from the elegant daytime wedding party. Don't forget, though, that morning hours dress is just for normal.

When you're fortunate enough to need to an official nighttime occasion -- that folks will not seem wonderful inside evening wear? * an excellent tux throughout dark-colored could be the proper as well as appropriate option. If you reside in the warm weather, you could possibly go with a whitened dinner hat. Together with either of the choices, black onyx, rare metal, sterling silver, or mother-of-pearl work most effectively selections for guys as well as cufflinks for men. For any really conventional night time wedding, you could go all out and wear white-tie : any dark-colored tailcoat, whitened peek jacket along with connect, as well as clair natural leather sneakers. The particular top, in such a case, would likely continually be white-colored as well as high-collared, plus your cuffs and shirtfront needs to be fastened together with silver precious metal, expensive diamonds, mother-of-pearl, or pearls.

Get enough cufflinks ready for use

A guys living and the existence of people he cell phone calls his or her best friends can be found in specific levels. You have the overdue elementary university phase every time a child and his friends just about all know that young ladies usually are not truly cootie-ridden all things considered. That is instantly accompanied by the middle college point whenever they all shed his or her boyish comments at the same time and start talking like genuine guys instead of girls. The prime school point is notable from the inception and also being regarding youthful booming enchantment, hand keeping, not to mention...the kiss. From the university point, there are many significant relationships, some amazing, other folks uncomfortable. Then it's on in the Early twenties (and even just your 30s) if this appears all the dude pals get employed and wedded. Invitations begin coming out right and left, there exists a brand-new bachelor celebration another end of the week, very best guys are chosen, tuxes are generally installed, plus some regarding history's best toasts are created.

Being a selected gentleman gonna set about the journey of union, you are the good news is exempt coming from lots of the stresses associated with wedding ceremony planning; confident you might need to opt for your woman to evaluate numerous wedding dessert choices (simple) as well as pick out the particular tiongkok (just go with all the stream about this one), but you might be one of the lucky fellas as their new bride leaves a lot of the details and also preparing as much as very little along with the girl bridal party along with mom.

1 traditions you may get roped into, even so, could be the selection of wedding ceremony celebration gifts. Right now, you may be pondering, wait, exactly what? Usually are not My spouse and i the one who is supposed to obtain items? It really is, all things considered, MY wedding. Genuine, but you plus your bride-to-be possess most likely requested a couple of select buddies to get portion of your wedding day get together; they're going to shell out a couple hundred money for dresses/suits/tuxes they'll never put on yet again; transport expenses and resort keeps (for the duration of your wedding day events) they are going to most likely be able to take pleasure in. The very least you can do can be accept their particular contribution and a friendly relationship with a small expression associated with understanding. Typically, your beloved partner will certainly find the products on her behalf basic resulting in traveling solo to select the gifts for the finest man friends.

If however, you get large sums of greenbacks using an opening in the bank you could springtime to the newest High Def plasma televisions screen tv set or even spherical journey passes to from any location, however, truly, what soon-to-be husband has any type of cash right after spending thousands with an elegant wedding? A fantastic groomsmen surprise that just echoes "class" yet is also helpful for the wedding is a good list of cufflinks for men (just a take note: items for that wedding are often passed out on the rehearsal evening meal the night time before). With regards to the concept or sculpt of the wedding party, there are cufflinks to fulfill your distinct celebration. Once you a number of cuff links concepts for different marriage ceremony themes or templates.

Vintage cufflinks for men largely add some charm

Of all cufflink designs, simply-designed engraved cufflinks for men are the simplest, not forgetting, the most secure, to utilize of many situations. Additionally, they fit many shirts : basic colored, detailed, designed - provided that the colours mixture it's fine. They're also referred to as the actual vintage cuff links, standard, or even traditional cuff links. Straightforward cuff links meant simple design as well as shape. The typical shapes are circles, sections, oblongs, and rectangles.

For company events that you're joining, cufflinks for men may possibly allow you to stand out. Engraved cufflinks may add around your own smart along with professional seem or perhaps perform complete opposite - make you search unprofessional as well as bad.

Novelty engraved cufflinks usually are available in exciting designs. Additionally, they can be found in design patterns, for example, sports-related cufflinks for men such as that of the main category. These are designed for laid-back put on and also informal activities.

Every now and then you are certain to locate cufflinks for men along with contemporary models * people that are fashionable, fresh, and uncommon. They'd undoubtedly make you stick out with the crowd yet ensure they supplement your general seem. Foundation about layout by itself, several modern day cuff links usually are not a good idea for formal wear.

Conservative, vintage cufflinks for men largely add the straightforward solid-colored versions. Conservative cufflinks for men are best for elegant occasions for example weddings, or perhaps funerals. That you do not don amusing engraved cufflinks on this sort of occasions, this is a undesirable ruse. And even more importantly it's a indication of respect whenever you comply with the criteria.

Additionally engraved cuff links ought to nicely match with one other pieces of your own clothing just like your link, or your clasp, or other components you could be sporting. Your own engraved cufflinks doesn't have to be exactly the same design and style as with your connect; what you ought to end up being most concern about is the color match. Comparison is great to avoid an excessive amount of contradicting colours along with your match.

Natural Breathing and Muscle Imbalances

There is a synergy between natural or diaphragmatic breathing and postural alignment, cardiovascular efficiency, joint restrictions and muscle imbalances (flexibility, tension). Oxygen is a necessary element that helps sustain our daily activities and recover from it. Unfortunately, many of us do not practice natural breathing and minimize the negative effect on our health. Improper breathing (e.g. shallow, quick inhalation) leads to overuse of the secondary muscles that assist in chest expansion for breathing. Overuse of these secondary muscles (e.g. chest, upper back, and neck muscles) leads to overdeveloped muscles and increase joint actions ( in the shoulders, and scapula). Acute improper breathing is evident with a tilted head, rounded shoulders and sometimes chest pains. These symptoms can be exacerbated with anxiety and stress and also lead to lower back pain due to postural misalignment.

Correct breathing begins with using the predominant muscle for this function: the diaphragm (located below the rib cage). By inhaling deeply and consciously expanding our lower abdomen, we can relearn how to breath naturally. Our diaphragm and deep abdominal trans versus muscle will gradually release the tension from our upper extremities and bring about better posture plus increase the consumption of rich oxygen through our cardiorespiratory system.

Breath through the nose and exhale through the mouth. Consciously taking time to practice natural and diaphragmatic breathing will provide a mental break from a sedentary work day and turn it into healthy physical, and mental exercise. Correct breathing during physical activity increases performance, improves body awareness, prevents injuries and leads to greater results. This is especially true for strength and conditioning programs geared towards body fat reduction or sports performance.

Some of the benefits you will experience are an increase in muscle aerobic stamina (conditioning/body fat reduction), a decrease in fatigue, and prevention of light-headedness, muscle imbalances and joint restrictions (overactive or deconditioned muscles).

What we teach in the gym is truly practical and applicable in everyday life. Developing proper and balanced exercise progression habits in the early stages will lead to long term results. Integrate a sensible nutrition plan, proper sleep patterns, and receive guidance from an experienced trainer and you have a plan for success.

How To Stretch for Health

By the time you finish reading this article I'm sure you will find time to stretch every day. The lack of flexibility in people is now seen to be the major cause of general health problems and sports injury and is also being linked to everything from stress, back pain, and even osteoarthritis.

It also means that nagging injuries, especially around your joints take longer to heal. The latest studies show that up to 60 percent of the general population with bad backs and knees have tight hamstrings and hips and the main cause of this is a lack of flexibility.

Active-Isolated Stretching (AI)

Olympians have been employing Active-Isolated Stretching (AI) now for about 10 years, but it has only recently been brought to the public's attention.

I have used this technique on my clients for quite a while now with great success, while adding renewed life and spring to tired out muscles. AI stretching prevents injury, as conventional stretching can cause real harm such as muscle pulls and tears.

AI stretching does what stretching is supposed to do; it transports oxygen to sore muscles and quickly removes toxins so recovery is faster. It also works as a deep massage technique because it activates muscle fibres during the actual stretch.

How to Stretch

Before stretching, dress in loose clothing and try and acquire a five-foot length of rope and tie a loop in the end. The purpose of this is to loop the end of rope around the exercising appendage to squeeze the last couple of inches of stretch from the exercise.

Find a comfortable place to stretch either on your bed, a carpeted floor or on a mat. Isolate the muscle or group you want to stretch then contract the muscle opposite. This causes the isolated muscle or group to relax straight away and when it does it is ready to stretch.

Gently and quickly stretch the isolated muscle until it can't be stretched any further; now give yourself a gentle pull with your hands or rope. Go as far as you can and then hold the stretch for no more than 2 seconds then release, do this for a total of 5 repetitions on the isolated muscle or group.

The reason for just a 2-second stretch is because when a muscle realizes that it is being forced into a stretch it contracts to protect itself from being overstretched. If you can beat this contraction you'll be well on the way to a greater range of motion.

Remember to hold for no more than 2 seconds, release, return to the normal position and repeat for the five repetitions. Try not to have any hesitations between stretches and make it as fluid as possible.

Try to stretch every day if possible, remember to:

* Work one target muscle at a time.
* Contract the muscle that is opposite the targeted muscle, which
will relax in preparation of its stretch.
* Stretch it gently and quickly.
* Release it before it realizes that it has been stretched and goes
into its protective contraction.

Below are two exercises that can be done straight away even while you are at work to stretch that tension and stress from of your body.

* Lie down on the floor with your buttocks against a wall and your legs straight up the wall. Slowly flex your toes towards your knees, hold for two seconds and repeat five times. This will loosen up your lower back and stretch your hamstrings and hips giving instant relief for tired backs.

This exercise can be done while at the office anytime you start to feel that stress and tension building up.

* Sitting in a chair and putting one leg out straight, flex your toes towards your knee, now lean towards that foot, stretching your hands towards it and letting your head and shoulders follow, hold for two seconds and repeat five times. This will create a stretch right across your lower back and neck.

A flexible body is:

* More efficient
* More easily trained for strength and endurance
* Enjoys more range of motion
* Stays balanced more easily and is less prone to injury
* Recovers from workouts more quickly, and feels better

Your goal? To start utilizing these exercises every day and say goodbye to your stress and tension.

Get Motivated Even When You Don't Feel Like Exercising

Everyone who works out knows that there will be times when you just don’t feel like exercising. It doesn’t matter how motivated you are, how long you have been working out, or how much you love being active, it is a simple fact of life that you will have challenging days. However, what you choose to do at these times can make the difference between staying in shape or starting a downward spiral that will take a toll on your fitness level.

I want to address this issue beyond the “just do it anyway” type of advice and give you a few super techniques that can push you over even the most difficult slump.

1) Do it anyway, but take it easy. There is a big “gap” between doing nothing, and doing a full-blown workout. When you are tired or don’t feel like working out, the thought of doing a hardcore workout can be very “intimidating” and working yourself up to actually doing it can be impossible. So if you don’t feel like working out, go for a lighter workout, but refuse to judge yourself if you choose to stay at a light to moderate level. If it’s easier to get motivated to do a light workout and you know from the start that’s all that’s required, you are much more likely to get started. You will get your workout; you will keep the habit, and you will still get good results. For example, if it’s cardio day and you don’t feel like running, go for a light to brisk walk instead. If it’s strength training day, perform less reps or utilize only 3/4 of the weight you normally do.

2) Focus on the pleasurable parts. Focus on the aspects of exercising that you enjoy the most. For example, remember how great you feel when you finish a workout! Not just the feeling of accomplishment, but the physical energy that you feel. And that’s a feeling that you will only get when you do your workout. Also, focus on the exercises that you like, rather than the ones you don’t. Keep thinking about those specific exercises and look forward to when you get to those in your workout.

3) Create a play list of workout songs. I’m giving away one of the greatest tips that’s in my motivation e-book, but here it goes: make a tape, CD, or play list of songs that are motivating and only listen to it when you workout. This is a great technique that I have been giving my clients for years with amazing results - especially for their cardio workouts.

4) Join the champions team. Remember that working out when you don’t feel like it is what will separate you from the rest and guarantee your success. Everybody faces challenges from time to time. Even world-class athletes! There is a saying that goes: champions are made on the off days. Everyone can workout when they feel great and motivated. It is those who can get themselves to the gym when they don’t feel this way that become champions and achieve amazing results. Look at those challenging times as opportunities. Those are the times you are given a chance to join the elite champions team that make it through their workouts no matter what.

Drummers as Top Athletes: Exude Energy by Joining a Band

Drummer Clem Burke from the popular band Blondie, says that drumming gives you not only the ultimate thrill, but the ultimate workout. While drumming, his heart rate gets raised to about 190 beats per minute, calling for an extraordinary stamina.

Clem Burke was asked to be a part of an experiment by Dr. Smith – Dr. and fan of the band Blondie. The project was aimed at helping overweight children with an outreach program that gives them alternative methods to lose weight than sport.

Burke was connected to equipment that monitored his heart rate, oxygen levels, as well as the amount of lactic acid in his blood. During a single performance, he found that Burke’s heart rate averaged between 140 to150 beats per minute, reaching its highest at 190 beats -equivalent to that of a professional athlete’s.

The difference is, says Dr. Smith, that even top football players are only expected to play once or twice a week, whereas with a band on tour, drummers are playing their hearts out every night at a different venue for months on end. For example, in a twelve month period, Clem played 90 minute sets at over 100 concerts. Football players on the other hand, only play about 40-50 games a year. And, they find it draining enough with the 2 times they have to play in one week.

It is fairly evident that drummers need to have extreme stamina, and that their fitness levels need to be extraordinarily outstanding. While monitoring Clem’s performance in controlled conditions, this led us to believe this statement to be true.

The project was conducted in conjunction with the University of Gloucestershire, and the University of Chichester. A drumming laboratory has now been established at the University of Gloucester, in hopes that more professional drummers will be tested. It is the first kind of facility ever built in the world.

Professor Edward Winter, a specialist in physiology proclaims that the physical challenge of playing the drums should not be underestimated. A man of Clem’s age probably exceeds the maximum heart rate predicted.

Rock drummers put out the most physical strength and energy, and it is usually apparent by the amount of sweat dripping down from their foreheads on stage.

7 Tips for Fitness Women

Would you like to be a fitness woman? Or are you a fitness woman but would like to be effective? Here are 7 great tips on how to become an effective fitness woman!

1. Get a program that will best suit you. Every woman is different. You may have surgical history where a program may not be suited for you. Always consult a qualified trainer to make sure that the fitness program will not hurt you. If the fitness program is not for you, it will only be a cause of frustration and injuries.

2. Set realistic targets. Wouldn't you be frustrated if you set your mind into reshaping your body in month? Make sure that the body you prefer in a period of time is achievable and realistic. The program should also be practical and will not give you false hopes. It is important to be aware of the blocks you encounter in your daily living. This will help you know what program is satisfactory. And once a program has been reached, then you can set goals and time lines that are realistic.

3. Exercises should work on the parts of your body where muscles are. The reason mainly is, when you develop muscles, you burn more calories and then you lessen the fats in your body. Multi-joint exercises and weight lifting are recommended. Learn what exercises work on certain parts of your body. Multi-joint exercises are also said to be effective but time saving.

4. Be systematic on working on your muscles. Your muscles should be working harder over time. Repeating the same sets of exercises and same weight without getting your muscles to work harder will not give satisfactory results. You can record your daily results and make the progression based on your previous data. A daily log will also motivate you since you are able to track how far you have gone.

5. Perform a set of exercises in 10 repetitions. Try to make every repetition with less momentum as possible. The lesser the momentum, the harder your muscles work. To check if there is enough momentum when lifting, see if the arm is floating. If the arm does float, then there is enough momentum.

6. Be flexible and perform a variety of exercises. Every exercise program should have a variety. You can change your exercises, goals and sets every month to keep you motivated and on the go. Doing this will help you prevent being bored and losing energy physically and mentally.

7. Be Motivated! The best way to keep the energy levels of trainees is to allow a healthy competition and allow them to have a sense of control. Having control is having the sense ownership where everybody gets a part in implementing a program. To do this you also need to be consistent in demonstrating your skills.

Not all programs work for all types of people. There is no workout that is best for everyone. But you learn from experienced people. Learn to acknowledge blocks and demonstrate self-discipline, keep yourself motivated and work harder everyday and add variety. Doing these things, you will discover that a lot of programs will work for you.

The Importance of Flexibility

As you age, your muscles naturally lose strength and size and can become less supple and stiffer. This can affect the range of movement around your joints, which may lead to stiffness in the muscles and joints. It is this loss of tissue elasticity that can cause muscles and joints to tighten up.

One of the key reasons that muscles lose their natural suppleness and flexibility and can become prone to tears, aches, and pains is being inactive. If the situation is not remedied in time, loss of flexibility could lead to permanent changes in posture and normal muscle function. It is therefore imperative to maintain muscle flexibility as an important component of overall fitness.

So, what exactly is flexibility?

Flexibility can be termed as the ability of your joints and body parts to execute their full range of motion. Flexibility is required in all your day-to-day activities such as bending, walking, lifting, etc. Being flexible allows your muscles to remain moble. But, like most things, flexibility decreases with age and it is very important to include flexibility exercises in your daily workout regimen.

The Benefits of Flexibility

There are a number of ways to test your flexibility. One of the most common ways, according to fitness experts, is to check if you can touch your toes while standing up with both legs straight. (You could check out various fitness sites available online for a more exact test.) If you find that you feel stiff, lacking in flexibility, suffering from bad posture or would like to increase your flexibility to improve your normal exercise routine, flexibility training is a must. Aerobic exercises and weight training include rapid and jerky movements, which can lead to joint and muscle fatigue. On the other hand, stretching exercises, yoga, and Pilates consist of gradual movements that can help to achieve greater flexibility.

Other Benefits

Being flexible helps to reduce soreness of muscles and improve posture. Stretching for slow gradual movements and holding each position for up to 30 seconds (without pain) helps reduce muscle soreness after exercise. Stretching also improves muscular balance and posture by realigning tissue and thereby reducing the effort it takes to maintain good posture throughout the day.Helps decrease risk of injury and improve physical performance. Flexible joints require less energy to move through a greater range of motion. This decreases your overall risk of injury and increases physical performance as well. Stretching works towards decreasing resistance in muscle tissue during any activity. Helps increase blood and nutrients to tissues. By stretching, you increase the temperature of your tissues and this increases transportation of nutrients and overall circulation. This in turn increases the range of motion and reduces degeneration of your joints.Helps reduce lower back pain. Stretching helps relax muscles. The more flexible your pelvic muscles, hamstrings, hip flexors, and quadriceps, the less stress to your lower back. Helps to enhance enjoyment of other exercise. In addition to decreasing soreness and fatigue of your muscles, stretching also helps relax both mind and body during any activity or exercise.

Ways to Improve Your Flexibility

So, what are some different ways to stay flexible? The best way to maintain flexibility is to stretch regularly. Whatever your age, you must incorporate stretching at least once a day. Even if it is not part of an exercise regimen, there are several simple stretching exercises that you can do at your desk or even in front of the TV. If time is short, focus on stretches that work the larger muscle groups such as shoulders, hamstrings, hips and lower back, and calf muscles. It is these areas that are prone to stiffness and soreness as we grow older. But remember to always be careful to not overdo it.

Flexibility exercises should also be incorporated into your normal exercise program, which may involve resistance (strength) training and cardiovascular exercise (walking, jogging, swimming and cycling). By doing so, you can improve both the quantity and quality of your muscles, joints and overall health.That being said, yoga is an effective way to complement your exercise routine for greater flexibility. Unlike most other physical exercise that work only on a physical level, yoga involves both your mental and physical capabilities. There is a balance of energy between the body and the brain as well as increasing your flexibility, toning your muscles, and improving your lung capacity. All basic yoga poses work towards increasing the flexibility of the body so that it is capable of performing more complicated poses as time goes by. It would be wise therefore to incorporate yoga as a regular part of your workout program.

There are several ways to improve your flexibility. Stretching and exercise help considerably but you also need to keep an eye on your diet and nutrition. Eating junk food and snacking on fatty and sugary snacks can make matters worse. You can promote fitness by combining a balanced diet (full of fresh fruits and vegetables) along with nutritional supplements that support joint health and improve your mobility. Taking a supplement like GoFlex can help you incorporate the nutritional building blocks required to support healthy bone and cartilage structure and improve flexibility. Ask your doctor whether a supplement, like GoFlex, is the right choice for you.

Calf Training For Real Growth

The calves can be one of the most frustrating muscle groups to train, and if you are one of those unfortunates that have always been cursed with skinny calves, this article may just hold the answers to your training success.

I have known more than a few bodybuilders in my time that have suffered the skinny leg and calve syndrome, many of them looking as though they should be in a comic strip, with their massive upper bodies that taper down to stick calves. It makes you wonder if they ever do any leg or calf work at all. I also know that these same bodybuilders do train their calves…like madmen in fact. It’s not like they don’t know that they have an imbalance, they just can’t seem to spark the necessary growth.

Often the cry is, “I just don’t have the genetics”. Well here’s the thing…if you have any calf muscle at all you can build them. Granted, those with the genetics for calf growth don’t have to work as hard at it, but hey this isn’t restricted to just one body part, genetics plays a role in the body as a whole. I am sure there is a body part that you train that seems to grow without trying.

Calves and Symmetry
Having well shaped and appropriately sized calves is important to a bodybuilder’s physique and balance. The Greek ideal for symmetry is something close to having your calves, biceps and neck all the same size.

The Key to Growth
Your calves are stubborn, but you are just as stubborn and with this mindset you smash them with straight sets, super sets, descending sets, and you training them every day of the week. You feel at this point you have tried everything.
So what is the key to breaking down and building up those stubborn calves? It just may be something called the burnout rep.

Burn Out Reps
The basic principle behind a burn out rep (also known as a flushing rep) is to engorge the muscle with blood as well as stretch the underlying fascia, which allows the muscle more room to grow. Increased blood flow to the muscle helps deliver more oxygen and other factors that aid in recovery and muscle growth.

A burn out rep is done at the end of your regular set of an exercise, and is done with very light weight or body weight only. The reps are typically done to failure, but going to failure may not be necessary but ensuring that a high enough amount of reps are done to fully engorge the targeted area.
You should also train your calves 2 times per week with this method. You may notice a couple of changes early on, like increased vascularity. This is good, this means that your muscles are getting increased blood flow and able to absorb more important nutrients that help reducing recovery time which translates to more muscle growth.

Some Calf Training Tips

1. Ball Of The Foot & Toe Position
In order to place the resistance onto the calf muscle, make sure you focus the weight throughout the ball of your foot. To help isolate the different parts of the calf you can try pointing your toes outward for inner calves, and point the toes in for the outer calves.

2. Slow Controlled Reps
To avoid too much tendon involvement, make sure to perform all calf exercises with slow and controlled movements. The Achilles tendon is very strong and will take all the pressure from the muscle if this movement is performed too quickly in a protective response to avoid injury to the muscle.
A good guideline, is to do your reps with two seconds on the negative (downward portion) and one to two seconds on the positive (upward movement).

3. Burn Out
As an example, after doing some standing calf presses, do the burn out reps standing in the same position from the floor, this is done with just your body weight. For seated calf press, stand on the floor once again, only this time imitate the position of the seated press by bending the knees at a right angle holding onto something that supports you safely in this position.

Exercises To Improve Leg Power and Speed

If you happen to play a sport that benefits from leg power (try to find one that doesn't – it isn't easy), you will want to take note of the exercises in this article as they will help you reach your greatest potential. There is a difference between having powerful legs and strong legs, though often the two may seem interchangeable depending on your training methods. Powerful legs will allow you to press a huge amount of weight in a short amount of time, basically bringing about a great amount of force and generating that force fast. Your current training may have to change a bit in order to really develop this power, so let's take a look at the exercises line up. The desire is to increase speed and strength, and most of the exercises are not going to be exercises you will want to train to maximum weights. You should choose at least one of them to train as heavy as you can.

Heavy Barbell Squat
The king-daddy of all the exercises, the barbell squat works the entire body, but obviously really focuses on the legs. This is one of those exercises you can benefit from doing either higher rep ranges for muscle endurance or heavy weights for power, and obviously we want the latter for this exercise. For power it's good to go with a medium rep range of 5-8 reps and maximum weights. If you can't do squats it's a real shame, but you can do leg presses...they typically aren't as effective, but you can work with heavy weights and good tempo.

Jump Squats
The jump squat is a plyometric exercise, and plyometrics are one of the best ways to develop speed and explosiveness. Try to get as much height on your jump squats as you can. This exercise can be hard on the knees and ankles, it's can be easy to injure yourself if you are not careful when you are performing jump squats. Increase the effectiveness by stretching your arms high as possible above your head. These should can performed without weight or with very light weight (in the form of a weighted vest or ankle weights, etc).

Calf Raises
The calves play a big par in generating power, so its important to include them in your training. The key to training the calves for power is being quick on the concentric portion of the exercise which in calf raises is when we press off with the calves, then hold at the top for a moment then lower the weight slowly in a controlled fashion, and repeat by a really fast launch of the calves once more. You can do Seated Calf raises or standing calf raises. Try different foot positioning and if you want a challenge beyond what you are doing already, do them single leg at a time.

Interval Sprints
Short sprint interval training (SIT) is very hard work, and should only be done on days that you are not doing your leg workouts, or if this is not possible make sure you have as much rest time between the workout and the sprint training. This type of training has great benefits and will definitely increase your leg power and explosiveness. The basic idea is to sprint as fast as possible (max effort) for short distance or time like 10-15 seconds and then rest for half a minute to a minute and sprint again. Rinse and repeat. The idea here is speed not duration.

In Closing
Try doing these training sessions 2 times per week, but be careful not to over train as these high intensity exercises put a great deal of stress on the body. Eat well too, without proper fuel, you are just damaging your body and not allowing it to recuperate and improve.

Even Royalty finds time to Exercise

Officially marrying Prince William on April 29th, 2011, Kate Middleton quickly made headlines in the media a part from becoming the Duchess of Cambridge. But with no real European “royal blood” lines in her family, the public and press have often called this Princess an “ordinary” woman. So what makes this ordinary woman so extraordinary, especially in the eyes of Prince William of England?

Kate and William had a long 8 year history of friendship and dating before they were engaged to be married. One of the activities that brought these two together was their love for skiing. Photographers have often spotted these two hitting the slopes, and hanging out together in ski chalets. Another activity that drew these two together is horseback riding. Both Prince William and Princess Kate can handle themselves well trotting or galloping on the backs of their beloved stable horses onto lush green pastures.

But, aside from active pastimes, Princess Kate has always led a lifestyle involving different forms of exercise. For starters, in college she was the captain of the women’s field hockey team, while also being a part of the college’s cross country team. Both these cardiovascular training sports are high endurance and involve a great deal of running, sprinting, good flexibility, strength, and agility.

To keep her arms, legs, and back toned, Kate was also an avid rower during her college years. Rowing gave her everything that field hockey and cross country couldn’t; strong and toned arms. She even trained and par-took in an all female race (although she did not finish the race due to security reasons) around the English Channel that was 23 miles long. The race was a charity boat race that Kate and her crew had been training for steadily, which gave her much self confidence and the amazing body that she has today.

Osteoarthritis and Exercise

1. Know better. The claim that individuals with arthritis should avoid exercising because of pain and possible damage to their joints is simply not true. The Arthritis Foundation recommends that people with arthritis should exercise their joints on a daily basis. While some pain or discomfort may occur initially, eventually the pain will disappear.

2. Get professional help. Individuals suffering with osteoarthritis should seek professional advice (i.e., from a physician, physical therapist, certified exercise professional) to help them set up personalized exercise programs that take into consideration their most painful joints and their overall level of fitness.

3. Pace, not push, yourself. Once a sound exercise regimen has been designed for them, individuals with osteoarthritis should start exercising at a comfortable level and gradually (over time) increase how much exercise they do and how hard they exercise. As a general rule, if they experience persistent discomfort from exercising, they should reduce either their level of exercise intensity or the amount of time that their exercise bout lasts, rather than stop exercising completely.

4. Limber up. Stretching must be included as an integral part of an exercise program for individuals with osteoarthritis. Proper stretching loosens up the muscles, helps prepare the body for the demands imposed by exercising, and helps increase joint mobility.

5. Stabilize the situation. A key component of a sound exercise program for osteoarthritis sufferers should be strengthening exercises. Strengthening the muscles that support the body's skeletal system helps to make the vulnerable joints more stable.  In addition, a higher level of muscular fitness has been shown to have a positive impact on a person's ability to perform everyday tasks (at home, work, or play) and on an individual's level of self-image and sense of accomplishment.

6. Prime the endurance pump. Individuals with osteoarthritis should include activities in their exercise regimens that place an appropriate level of demand on their cardiovascular systems. As a result, their bodies will improve the ability to deliver oxygen to their working muscles (thereby enhancing their overall level of stamina).

7. Choose wisely. When selecting an exercise mode, osteoarthritis sufferers should remember not to overload their sore joints. In that regard, they should avoid high-impact activities like tennis, basketball, and jogging. Among the least orthopedically stressful exercise options for individuals with osteoarthritis are swimming in a heated pool (because the water supports bodies as they move their joints through a full range of motion) and walking at an appropriately brisk pace.

8. Weigh the consequences. Excessive levels of body fat can place undue demands on an arthritis sufferer's joints and can increase the likelihood that an individual will be afflicted with osteoarthritis. In the latter instance, for example, men and women whose weight would be considered "normal" would respectively be 50 and 75% less likely to suffer osteoarthritis of the knee than someone who is obese.

9. Keep on running (if you like). Some degree of misconception exists concerning whether running extensively on a regular basis accelerates the development of osteoarthritis in weight-bearing joints.  The point is argued that joggers may be "sacrificing their joints to save their hearts." On the contrary, research shows that runners who put in many years of high mileage jogging do not suffer premature degeneration of their joints.

10. Have a sound plan. Individuals who have osteoarthritis should develop and stick to a well-conceived plan for exercising regularly. To the extent possible, they should exercise once (or preferably, twice) a day for the rest of their lives. They should always try to exercise when they have the least amount of pain, stiffness, and fatigue. They should never exercise without properly warming up.

Risk-Management Steps That Every Health/Fitness Facility Should Take

1. Post signage in every area in the facility in which members/users may be exposed to an increased risk of injury or jeopardized health as a result of their participation. In this regard, taking a three ‘‘I’s’’ approach can serve the club well. Inform individuals of the risks involved in engaging in particular activities. Instruct members/users about what constitutes safe usage of an area. Instill within all individuals an awareness of what they can do to reduce their risk of suffering an injury or incurring a health problem in a particular area.

2. Make sure that every member/user receives a pre-activity screening before engaging in a fitness program at the facility. A preactivity screening can help ensure that individuals who partake in a facility’s program offerings, as well as the club itself, are aware of any potential health conditions that might impact a member’s/user’s safe participation in a particular activity.

3. Make sure that every member completes a waiver-and-release before engaging in physical activity at the club. A waiver-and-release is a document that essentially informs members/users what they are getting into, riskwise, and requires members/users to ‘‘waive and release’’ the facility from any liability that might result from their participation in the club’s programs and services.

4. Have a written emergency response system in place. It is absolutely essential that every health/fitness facility has an emergency response system (policies and procedures) in place. This system must be reviewed and practiced regularly, as well as documented.

5. Have a public access defibrillation (PAD) program as part of the written emergency-response system. The key element of a sound PAD program is an automatic external defibrillator (AED) - a device that can detect certain life-threatening cardiac arrhythmias and can administer an electric shock that can restore normal sinus rhythm.

6. Have an incident report process in place. Life does not always unfold as everyone would like it to. Stuff happens. As such, facilities should have incident report processes in place to properly document incidents affecting the health and safety of members/users.

7. Ensure that all employees have the requisite qualifications and experience to safely and effectively perform the responsibilities of their job. Facilities can limit their risk of liability by making sure that all employees are qualified to perform their jobs in a manner that does not compromise the health and safety of clubs’ members/users or their employees.

8. Establish a preventive maintenance program for the club’s facilities and equipment. One of the major sources of liability claims against health/fitness facilities involves equipment that does not function properly or has been improperly maintained. Both elements can be substantially addressed if a club institutes a well-documented preventive maintenance program that is performed on a regular basis.

9. Have a properly documented, Occupational Safety and Health Administration - compliant system in place for the handling of hazardous materials and bodily fluids. At a minimum, such a system should include specific steps to ensure that all employees are aware of and understand the relevant issues attendant to dealing with these materials and fluids and are trained to properly handle them.

10. Focus, focus, focus. Sound risk management must be a focal concern of every health/fitness facility. To do otherwise is fiscally and ethically irresponsible.

Six Pack Abs Exercises - The Ultimate Ten Minute Workout

To get the best burn you must do these abs exercises in sequence. Forget about counting reps. Simply perform each for thirty seconds, have a brief rest, then move onto the next. That goes for all but the oblique crunch and the arm and leg reach. These should be performed for thirty seconds each side.

After working though all the exercises, go back and select four favourites that train your upper abs, lower abs, obliques and lower back.

Go slowly if you've never exercised before or if you have had lower back or other health problems.

Upper Abdominals - Crunch

Lie flat on your back with your knees bent, your feet flat on the floor and your hands touching your upper abs.

Using only your upper abdominal muscles, curl your chest up a few inches until your shoulder blades are slightly off the floor. Hold briefly, then lower to a starting position.

Lower Abdominals, Hips - V Sit

Sit on the edge of a bench or chair with your knees bent and hold on to the sides.

Slowly pull your knees towards your chest, contracting your lower abdominals. Hold briefly, then lower the starting position.

Obliques, Upper abdominals - Oblique Crunch

Lie flat on your back with your knees bent. Let your legs fall as far as they can to your right side so that your upper body is flat on the floor and your lower body is on its side. Cup your fingertips behind your ears.

Lift your shoulders and chest only a few inches off the floor, squeezing your left oblique muscles as you move. Then lower to the starting position. Repeat without relaxing between repetitions. Keep your abs tight. After 1 set on your right side, switch to your left side.

Lower Abdominals, Hips - Reverse Crunch

Lie on your back with your knees bent, your feet flat on the floor and your hands palms down under your lower back for support.

Slowly pull your knees toward your chest and shoulders, curling your midsection and lifting your pelvis and butt off the floor. Your mid to upper back should stay pressed against the floor. Slowly lower to the starting position.

Obliques, Lower Back, Upper Abdominals - Seated Sidebend

Sit upright on the floor with your legs spread as far apart as possible. Lift your chest up so that your back is straight, and lock your arms behind your head.

Core Fitness Exercises For The Abs And The Back

Perhaps there was an instance when you did some vigorous housework and attempted to lift something heavy. And suddenly, you felt a stabbing back pain. A fair diagnosis could be that you may have a weak core. What is your ore? Actually, it is the seat of power for your whole body. You may have heard of the term ore training?on TV and in fitness magazines. To be specific, core training is the strengthening of your ore? your abdominals, trunk muscles and deep muscles like the TVA or Transversus Abdominis. Once you have achieved core strength, it would mean excellent physical fitness and enhanced performance of physical activities especially if you are an athlete for recreational or competitive purposes.

 Core fitness would also mean reduced back pain as sometimes back pain can be caused by tightened muscles. Aside from a weak core, other underlying causes of back pain could be improperly executed exercises that strain the muscles or the bones. Men and women of all ages complain about back pain and in fact, it is one of the most common ailments and discomforts that could range from acute to chronic. Severe back pain might even require hospitalization or surgery and at times it can cause disability. Through core training, back pain can be remarkably preventable and with a few simple exercises at that.

 For instance, an injury of the back such as a herniated disk could be alarming and consequently it may cause a foot flop. A foot flop occurs when you literally have to drag your legs as the nerves have gone numb. In this case, a surgery is expedient. An alternative solution for this case, however, is epidural injection of steroids that can provide immediate relief. In severe cases of back pain and injury, it is essential to modify your lifestyle which basically means having a good diet and regular proper exercises in order to be on the road of wellness.

 You may be spared from going under the knife through tons of flexibility exercises and intelligent abdominal training not only to remedy your back pain and injury, but interestingly to flatten the abs as well. Through core training, you can achieve fitness, i.e., a strengthened base and workhorse for your body. You may initially resort to a rehabilitation program after a severe back pain or injury, but eventually, through regular core training and flexibility workouts, you can remedy your back pain or injury. Core workouts doesn just entail the usual body building routines but may involve ball work as well.

 As one patient with herniated disk professed, after several years of training, core exercises have made him achieve a greater improvement from his back pain problem. True, some of us may neglect taking care of the muscles as they seem trivial, but it is in fact paying more attention of the muscles that can make us physically fit and well and it could be a preventive measure or remedy for back pain that most people often neglect, too. But back pain is not something to be just shrugged off. In some cases, back pain may be inconsequential, but in other cases, back pain can be so debilitating and it can also signal another underlying disease.

 There are numerous core workouts and training programs available online, in videos and credible books or publications. Before resorting to any of these workouts, however, it may be sensible to seek advice from your doctor to get a guarantee that these workouts are safe and suitable for you. 

A Simple How To Get Ripped Workout

Here're some great tips for a get ripped workout. It'll be hard work, but you'll be able to get chiseled, and look great and muscular!

 So, here are the essentials for a get ripped workout...

 Do Big Lifts

 Big lifts like the squat, bench press, clean and press, bent over barbell row, and the standing barbell press. All of these place a tremendous strain on your body, and really trigger lots of muscular growth.

 Now, you can do bodybuilding style workouts with lots of little lifts. But frankly, those take a ton of time in the gym and aren't the beset use of your time. And if you're actually trying to develop usable strength, big multi-joint lifts are much better.

 Especially if you're just starting out, devoting your time to a simple, well designed workout is really what you need. A few big lifts, done once or twice or (at most) three times a week will give you awesome benefits.

 Commit and Just Do It

 Yes, find a simple workout and just do it! That's all there is to it.

 I meet so many people out there who don't go to the gym very regularly, but keep researching and talking about fine-tuning the 'perfect' get ripped workout. Give me a break.

 Even with a poorly designed workout, you'll get great benefits from just committing and working it hard. In the beginning this is even more true - just working hard on something simple, you'll beat those people who want to perfect everything before their next workout.

 Don't let the perfect become the enemy of the good. Choose a simple workout, and stick with it.

 Eat More

 To put on muscle, you need to eat more. After all, muscle doesn't grow out of thin air!

 Now, not too much more than usual. But enough protein and fuel so that you can build more muscle after a workout.

 If you eat too much more, you'll put on fat along with muscle. But you do need to eat some more than usual to allow your muscles to grow.

 Ab Exercises

 Ab exercises will help make your abdominal muscles stronger and more defined. And you can easily add a few to the end of your workout and call it good.

 However, really try to incorporate bigger lifts into your workout that work your abdominal muscles. Lifts like the overhead barbell press, weighted chin-up, and front squat will build larger leg, arm, and back muscles along with strong abdominal muscles.

 Diet?

 If you really want to make a get ripped workout work, you need to watch your diet. There's just no other way to get ripped.

 See, putting on muscle with your workout isn't so hard. But to get ripped, you just need to drop some body fat.

 Once you've dropped enough body fat, your muscles will be able to show through. And when that happens, you'll see how well your get ripped workout has become.

 If you want more info on how to workout and eat to get ripped, check out the links below. They'll accelerate your progress, and make the whole process much easier. 

Why Does Shaun T Insanity Workout Works

The program is an intensive workout that utilizes bursts of heavy exertions alternated with intervals of rest periods. This program is only for those who are in good physical condition.

 The Insanity Workout Guide was developed by Shaun Thompson and released in 2009 for Beachbody Inc. It involves an intensive training program that requires long periods of medium intensity exercise then succeeded by short bursts of exhaustive effort then followed by a short period of rest. The interval training which is being used in sports conditioning is also an effective exercise strategies as demonstrated in my Insanity Workout review


 Insanity Workout Review
 The program includes 10 DVDs. In the first DVD, which is aptly titled "Dig Deeper and Fit Test"; the body is put to the test to find out the capabilities of one's body. The second DVD, "Polymeric Cardio Circuit", aims to burn fat periods of intense plyo for the lower body and cardio exercises to make the body sweat. The third DVD, "Cardio Power and Resistance", helps build lean muscle and define the upper body with strength training and power moves. The fourth DVD, "Cardio Recovery", contains easy exercises that will prepare the body for next round of intensive workouts. The fifth DVD, "Pure Cardio and Cardio Abs", is an intensive cardio workout without the rest intervals.

 The sixth DVD, "Core Cardio and Balance", is some sort of a break after finishing one month of the Insanity Workout fitness regimen. It contains easy exercises. The seventh DVD, "Max Interval Circuit & Fit Test", contains more intensive fitness exercises. The eighth DVD, "Max Interval Plyo", works out the legs to the max. The ninth DVD, "Max Cardio Conditioning & Cardio Abs", is an extreme cardio workout that pushes one's limits. The tenth DVD, "Max Recovery", is less strenuous but still builds strength for the next round of intensive exercises.

 The Insanity Work Out nutrition guide encourages one to have five meals a day at 2.5 to 3 hours intervals. It contains fifty recipes with varied suggestions for food substitutes. It also encourages one to have 300-500 calories per meal during the first month of training. During the second month, more calories need to be consumed because the metabolism is working faster and harder because of the intense workouts.

 A personal Insanity Workout Review of Toni Young at raisethebar.com reveals that he was afraid at first to try the workout but when he did, he was able to get rid of his unattractive love handles and unsightly muffin tops. Now, he is able to show off his toned arms and legs and his sexy abs.

 Another Intensity Workout Review from Amazon by Emily Cullen says that she is satisfied with the program and that although she is very tired after the workout, she feels that she has accomplished something from it.

Top Three Summer 2012 Workout Ideas

It's never too early to start thinking about summer. Everyone always wants that perfect, toned body just in time for the hot season, and once summer approaches, you want to make sure you stay in fantastic shape all the way through as well. There are some fantastic workout ideas that you can use as the summer nears, and during the summer, to get your body into the best shape it's ever been in. Use these ideas to stay motivated, stay moving forward and stay looking great.

 1. Bikram yoga - Yoga of all kinds is more popular than ever before, but Bikram yoga is really picking up its own popularity level as well. Bikram yoga is also known as hot yoga. It's a specific set of several dozen yoga poses done with instruction in a room with very high heat. The high heat makes you sweat much more, and also make you burn off a huge load of calories as your body is taxed to the max. It will take a lot of mental dedication as well as physical effort, but the rewards will be huge for your body, toning all of the major muscle groups and slimming you down in every way.

 2. Teams and Sports - As we become adults, we tend to forget about team athletics and all other kinds of sporting events and activities which provide great exercise. You don't have to run on a treadmill or train with weights in order to get a great training session in. Instead, for summer 2011, spend more time outdoors than ever before and get involved with team sporting events. Even a summer coed softball team or volleyball team can be a great way to get more activity into your routine and burn more calories, and you'll be having a great time all the while as well.

 3. Hiking - Another great way to enjoy the weather while getting in some great training and calorie burning is hiking. It will be perfect for summer 2011, helping you to get outdoors and explore some great areas while fitting in really excellent training sessions, which will push your cardio, work up a sweat, and even help tone up your muscles. All of that fresh air will serve you well too, and you can hike on your own, with a few friends, or with that special someone as a great bonding experience that gets you into shape at the same time.

 Of course, this has been just a few quick summer 2011 workout ideas, and there are many others that you can take advantage of as well. The main thing you want to do is take part in activities which you enjoy, because that means that you'll keep on utilizing them, and you'll stay on track with your plan. It's never too soon to start planning for summer and the way you want to look and feel, so start putting these great workout ideas to use today and you'll be a better you when that first heat wave strikes and you want to show off your new, toned beach body. 

Top 4 Core Workout Exercises For Quick Results

The top 4 core workout exercises for quick results are those that use your own body weight for resistance, and are integrated with an all-over-body conditioning routine.

Floor exercises that use your body weight are one of the most effective ways, if not the best way, to bring about rapid change to core muscles. When we speak of core exercises, we are referring to a workout that engages all major muscle groups, from the pelvic region, beyond the abdominals, towards the thoracic (chest) region, and includes the back muscles.

Primarily you are lifting a percentage of your own weight to increase stability and build muscle core. With some targeted core workout exercises gravity is an additional agitator to speed up results.

In performing core exercises prepare for a challenge, away from the basic "crunch" routine. If you are a beginner, plank exercises with extended variations, may seem exceptionally daunting. For this reason bodyweight push-ups and plank combinations are geared towards individuals who are at a higher fitness level to prevent injuries.

Top 4 Core Workout Exercises

Start exercises with 2 minutes of light stretches and warm up exercises to increase blood flow and flexibility in the joints muscles.

A floor mat is recommended, though not required.

Number 1: Elbow Plank Combo
3 Variations/50 Sec Count
 Get into a regular plank position on elbows and toes. Tighten abdominals, keep back straight and neck aligned
 Hold position for a count of 10 seconds
 Lift right leg up in the air for 10 seconds
 Return to starting plank
 Transition to left leg and repeat for another 10 seconds
 Return to starting plank
 Transition into knee-to-chest exercise, alternate each leg for a count of 20 seconds.

Rest for 10 seconds; start next exercise.

Number 2: Crocodile Crawl (Push-Up Position with Hand Crawl)
30 Second Count
 Begin in push up position
 Lower torso just inches away from the floor (don't sag), hold for 10 seconds
 In the same lowered position crawl hands to the right, adjust legs to regain neutral position, hold for 10 seconds
 Repeat on the left, holding for another 10 seconds.

Rest for 10 seconds; continue with next exercise.

Number 3: Burpee
10 -20 Counts
 Begin in squat position with hands on floor in front of you
 Kick your feet back to a push up position
 Do one push-up
 Immediately return your feet to squat position
 Leap as high as possible from squat position
 Repeat 10 - 20 times

Rest for 10 seconds; continue with next exercise.

Number 4: Side Plank Variation
20 Count each side
 Lie on left side feet together. Left hand on the floor for support and right hand behind head, push off from hip to side plank position, body aligned
 Hold for 20 seconds
 Repeat on right side
 For more challenge lift the top leg off the ground. Try to keep balanced. Do not sag. Repeat
End entire workout with stretches. For best results, perform core exercises every other day in-between cardio exercises.
The plank is a good example of an isolation exercise used for developing core strength, and it really works!

The best part about a core workout is the freedom it gives in starting your exercise, anytime, anywhere and leaves little room for excuses.

The Best Home Workout Videos

Gyms can be intimidating and membership fees expensive. A simpler alternative is to get exercising with home workout videos. Check out our top picks for fitness DVDs.

 Jane Fonda's Prime Time Fit and Strong

 At 73, few women can boast of a body as fit as Jane Fonda's. With Prime Time Fit and Strong, Ms. Fonda lets you in on her fitness secrets. The DVD is comprised of two 25-minute workout routines and is targeted at everyone, regardless of fitness level. All the exercises can be done sitting and standing; they are guaranteed to burn fat, strengthen your core and tone all muscle groups thoroughly. You'll also enjoy Fonda's expert tips and her calm and supportive tone.

 Billy Blanks' Tae-Bo Get Celebrity Fit Sculpt

 With his latest DVD, famous fitness expert Billy Blanks brings you some fantastic Tae Bo moves as part of an invigorating workout routine. Blanks will show you how to attain a toned and sculpted physique. The best part about this DVD is his holistic, total-body focus. The 44-minute DVD has some heart-pounding exercises (kicks, stretches, cardio, etc.), great music and expert tips to condition your entire body. You'll love Blanks' enthusiasm and the way he makes exercising so much fun!

 The Biggest Loser: The Workout

 If weight loss is your goal, you can't go wrong with The Workout from the same people who brought you The Biggest Loser. In this 109 minute DVD, you'll have access to various segments that focus on warm ups, high/low intensity cardio, bootcamp, weights and stretches, strengthen/sculpt and cool downs. This allows you to mix and match segments to create a customised workout plan. The Workout is an intense and challenging workout regimen.

 Cream Ibiza Dance Workout

 Renowned clubbing name Cream brings you the Ibiza Dance Workout, geared towards aerobics enthusiasts. Ibiza Dance Workout is full of energy and fun as it takes you through some seriously exhilarating exercises while swinging to classic club hits. The exercises/dance moves are classified into sections such as Combat, Fat Burner and Bums/Tums, all of which are easy to learn and will help you attain a completely toned and lissom body.

 Pilates Weekly Workout

 If Pilates is more your thing, go for this one. Pilates Weekly Workout comes with three 25 minute routines that will relax and strengthen your body. You can follow each routine separately or combine them to create your own Pilates plan. The exercises focus on working your postural muscles, endurance, flexibility, coordination and muscle rebalancing. The instructor, Lynne Robinson, is knowledgeable and will patiently guide you through every exercise.

 Convenient and affordable, fitness DVDs are popular worldwide. Pick one of these, depending on what appeals to you.

10 Minute Core Workout

The hip structure plays a big role in the support of the lumber spine, as do the back muscles of the latissimus dorsi and trapezius. The latissumus dorsi attaches from the upper arm and scapula down onto the ribs, thoracic spine and iliac crest of the pelvis. The trapezius attaches as low down as the 12th vertebrae in the thoracic spine. So both these muscles play a major role in the stability of the mid-section.

The hamstrings also play a major role in hip stability as do the gluteal muscles and it is no myth that having a strong hip structure can help alleviate lower back pain and is something I have and will continue to strengthen in clients of mine.

So fit ball crunches and lying leg raises won't cut the mustard when it comes to training 'the core'. In fact, it could be doing more harm than good. Many people have sedentary jobs, sitting down a lot, which can over time lengthen out the muscles of the lower back and shorten the muscles of the abdomen.

By doing more crunches and leg raises, you are just shortening already shortened muscles and putting the hips structure in a more vulnerable position. Is it any reason that I come across so many people with lower back pain?

By working with my clients, I can help build a much stronger and healthier 'core' by working the body as a whole. Eric Cressey and many top strength coaches fall into the camp that the 'core' encompasses pretty much the entire body and I agree with them.

Here is a great core workout, which you can do in 10 minutes every other day. This will help improve strength to the abdominal muscles and lower back muscles as well as the hip structure and posterior chain (back of the body).

The exercises are to be done in a circuit, which are to be done 2-3 times. Have a 1-2 minutes rest between sets.

10 minute core workout:

Ab wheel role out - 10 role outs
Right foot back offset reverse step kettle bell or dumbbell lunge - 10 Reps
Left foot back offset reverse step kettle bell or dumbbell lunge - 10 Reps
Single leg plank - 30 seconds
For those who cannot perform an ab wheel role out, you can use a fit ball instead. Make sure with both exercises that your gluteal muscles are engaged, locking the lower spine in place. The only movement should be at the knee and shoulder joints.

For the lunges, hold a kettle bell or dumbbell at chest height with one arm. Step back onto the opposite foot e.g. hold the kettle bell with your right arm and step back onto your left foot. You will feel quite unstable to start with.

EXCLUSIVE: Amy Childs talks fitness, beauty tips and coping with fame

Amy Childs knows pretty much everything there is to know about beauty — so when we had a chat with the star, we couldn't wait to get her tips.
Speaking exclusively to Yahoo! omg! Amy Childs told us: "Always take your makeup off at night. When I was 12 or 13 I never took my makeup off and I really noticed the difference in my skin."
She went on to say regular trips to the beauty salon are also a must: "Have regular facials, and as my mum's always told me, have a pedicure and a manicure. Nice nails and nice feet is the way forward."
Amy went on to tell us that whenever she's feeling down in the dumps, she likes to spruce herself up by having a good old pampering session.
"When you don't feel great, do a work out, put fake tan on, do your eyelashes. That's what I do when I feel quite low," she told us.
Amy, who's about to release her first fitness DVD, explained that she's always had a healthy attitude towards diet and exercise and hasn't felt any pressure to maintain a super-skinny figure since finding fame on TOWIE.
"I'm quite good at my fitness, I go for regular runs. I do work out a lot, I do eat sensibly," she told us. However, after watching herself on the first series of TOWIE, Amy decided to tone down her makeup.
"It made me think about my makeup, not my body," she told us. "In series one [of TOWIE] I was like 'Amy, why are you putting all this makeup on?' I had this thick makeup on that I couldn't even open my eyes it was so caked. So that aspect I've changed. Not really body."
But with such a gorge face and stunning figure, how does Amy fight off comments from people who are well jel?
"I'm quite a positive person," she said. "All this negative energy — I hate it. It literally goes over my head. I just think, 'You're jel.' When I first started TOWIE I got criticised for my makeup, but I literally let it go over my head."

Defibrillator call after Saintfield woman collapses

A County Down woman who was saved by a passer-by after her heart stopped and she collapsed on the street wants defibrillators to be installed in public places.

Lynda Donaldson suffered a cardiac arrest outside her Saintfield restaurant last year.

A first aid trainer spotted her and used a defibrillator which he had in his car boot to revive her.

Now the PSNI has said they will pay for a defibrillator for the town.

Lynda was with her husband when she collapsed.

"I had had no pain, nothing," she said.

"We had been out for our lunch and were having a good day and just as we got to the door, I felt, all of a sudden, dizzy and went to put my hand out to Grahame to say 'I feel dizzy' and I didn't even get the words out," she said.

Nurse Michelle McAvoy, who was passing, gave Lynda cardiopulmonary resuscitation.

First aid trainer Philip Batt also happened to be passing and noticed a commotion on the street.

"I thought I was seeing things to be honest," he said.

"I pulled over and grabbed my equipment out of the back out of the back of the car, the first aid kit, the defibrillator and the oxygen that I was carrying."


The incident happened on the Main Street in Saintfield
Defibrillators can cost between ￡700 and ￡1,000. The PSNI are going to use the money they get for community relations to pay for one for Saintfield.

Chief Inspector Deidre Bones said: "Obviously the people who are going to be using it are going to have to be trained, but it is definitely a very valuable asset to have at hand should the situation arise.

"We've seen the case of Fabrice Muamba, the Bolton Wanderers footballer, recently who took a cardiac arrest on the football pitch.

"So you know this can happen at any particular time and it can happen to anybody."

Ms Donaldson has now started a campaign to buy defibrillators.

"You need to get them into schools and get young ones trained and coming through because in a number of years time we'll have lots of people who are able to do this," she said.

"If you don't get the proper assistance within eight to ten minutes you just don't survive and that is just how critical it is with cardiac arrest," she said.

"How can I ever thank those people for saving my life? They are just amazing."

Zumba Dance Shoes Are They Really Needed or Is It a Big Marketing Ploy

If you're like most people who are just getting started taking zumba, you're probably contemplating whether or not to spend a small fortune on a new pair of sneakers that you may or may not even need.

What is zumba anyway? Zumba is a high-calorie, fat burning, supersonic exercise program, that's easy to follow. (of course, the better the instructor the easier it is to follow). However, the moves are simple and the instructors use non-verbal leads.

Zumba is exhilarating and the red-hot Latin music takes your mind off of all of that fat burning, weight loss stuff. For a matter of fact, you won't even realize you're exercising until you get home.

Now at that point, don't be surprise if your stomach ends-up feeling like one person set on you and held you down, while someone else proceeded to beat your stomach like a drum.

Anyway, zumba is a craze that has taken the world by a storm and has been going strong for over 10 years. So if you're still questioning whether or not to purchase special shoes for zumba, don't think twice, unless, you want your feet to feel like your stomach.

Now the difference in a zumba dance shoes and regular athletic sneakers is all in the construction of the shoe. Think about how all of the other sneakers were created. Most sneakers were designed or created for a specific purpose or what the industry would call "a need"

For instance, runner shoes were designed for runner's specific problems. Next there were cross-training sneakers, which were designed to be more durable to handle the harsh punishment from the physical exercises.

All that being said, the Zumba founders and instructors, realized that the sneakers that were on the market was missing important elements: (1) a much lighter-weight shoe was needed (2) more flexibility was cruel (3) it needed to be multi-directional.

As a result zumba dance shoes were created. I've read numerous of testimonials of people whose feet would hurt them after taking zumba and once they switch their sneakers and purchase a much lighter, more flexible shoe, it made the world of difference.

Keep in mind that the "zumba brand" of sneaker isn't the only company manufacturing this type of sneaker.( which is called a dance-fitness sneaker) Other company's such as Nike, Puma and others have come up with their own version of dance-fitness sneakers.

There are many problems that can be associated with wearing incorrect shoes for specific sporting activities. According to recent research, it states that runners could apply as much force as 8 times their body weight, which could potentially injury their knees, feet, and ankles and other injuries.

Who Is Tony Horton?

For those of you fitness buffs, you may be familiar with him by his Power 90 Extreme (P90X) program that frequently graces TV ads as well as his ripped body that is the envy of lanky men everywhere. But for those of you who have absolutely no clue who he is, here's a brief introduction to Tony Horton and his secrets to attaining the ideal body.

The 52 year-old Tony Horton has a long and illustrious history in the area of fitness. Before he hit gold with his popular P90X program, he served as the spokesperson of the NordicTrack fitness machine empire. His exercise techniques has gained widespread recognition, as evidenced by the success of his ASH Fitness training center in Santa Monica, CA; features in Men's Fitness, People, and LA Health; and multiple appearances on national television. He also trained athletes and some of the most notable denizens of Hollywood, such as Antonio Banderas in preparation for his grueling role in the film The 13th Warrior, David Akers of the Philadelphia Eagles who names the P90X Extreme Home Fitness program as a major factor in helping him set his NFL record, as well as Ewan McGregor, Sean Connery and Bruce Springsteen, to name a few. Today, his fitness empire has grown into a lucrative body that builds its name on the effectiveness of his routines and the magnetic personality of the man that built it. Aside from the P90X, other fitness programs under the Tony Horton brand include the Power 90?,One on One with Tony Horton Power Half Hour?, Tony & the Kids! (for kids ages 5 to 12), Tony & the Folks! (for senior citizens), Great Body Guaranteed!?, the 10-Minute Trainer? (for those who have the will to be fit but not enough time to spare), and the P90X+ (for advanced fitness enthusiasts). Together, these programs have brought in $200 million in sales, a testament to the trustful relationship this man has cultivated with his followers for almost two decades. But Tony Horton was not always as fit and trim as he is now. In fact, Tony Horton started out pretty much like any guy who is embarking on fitness for the first time.

Before becoming the Tony Horton, Tony Horton was a bony fast-food addict with a distaste for exercise and a dream of becoming an actor when he left for Hollywood after finishing college in University of Rhode Island. This native of Trumbull, Connecticut arrived in LA a 98-pound weakling, and though he enjoyed some success as a stand-up comedian he was promptly told by his agent to get in shape if he is to make it in showbiz. And so Tony began working out in World Gym, the home of bodybuilder-turned-actor-turned-California-governor Arnold Schwarzenegger, in order to get the required physique. While there, Tony took note of the celebrity's workout and nutrition programs but made his own adjustments. He was after a sleek, athletic look, as opposed to Schwarzenegger's ungainly bulk, and so he tailored his exercise routines to work on speed, balance, flexibility, and muscle growth. Tony later incorporated interval training as part of his regimen, and before long the gangly guy who never had much interest in exercise became the fitness powerhouse that he is now.

Lose Weight While Exercising - 3 Tips You Can't Do Without

If you want to lose weight while exercising, then the following tips will help you take your progress and kick it into high gear. Many people often overlook some of the key techniques that they can use while exercising to lose weight that will really speed up their progress results.

These techniques aren't extreme program overhauls, but rather, a minor adjustment that will really crank up your total calorie burn and ensure that you are able to lose weight while exercising that much better than you were before.

Let's go over the main points that you should know so that you can see success by exercising to lose weight.

Superset Your Exercises

The very first way to help yourself lose weight while exercising is to incorporate supersets into the mix. A superset is where you're going to take two exercises and pair them right back to back with each other. So you'd perform the first exercise and then immediately go into the next exercise with little to no rest in between.

By doing so, you'll increase how many calories you burn after the session is completed and help to deplete your muscle glycogen levels. Depleted muscle glycogen, to a slight extent, also increases the rates of fat oxidation taking place in the body, increasing your fat loss progress.

Decrease Your Rest Periods

Second, the next key thing that you must remember if you're going to be exercising to lose weight is that you should aim to keep your rest periods as short as possible. This is going to assist with ensuring that you maintain a higher heart rate, which is one of the key things that is necessary for top level success.

Those who are keeping their heart rate up will not only derive great cardiovascular benefits from the session, but they'll also get greater metabolic responses from the workout as well. Aim to keep the rest periods to 30 seconds or less between sets.

Focus On Compound Movements

Finally, the last important point to note if you want to see the best results as you lose weight while exercising is to focus on compound movements. These are the exercises that will work more total muscle fibers at once, which is critical to seeing your calorie burn skyrocket.

Those who perform isolation exercise after isolation exercise will be quickly disappointed in the results that they see due to the fact that they just aren't causing enough muscle fibers to be stimulated. With a low muscle fiber stimulation rate, your total calorie burn is lower and you won't see the strength gains you otherwise would either.

While a few isolation exercises can be added to the end of your workout program if you really want to, the majority of the exercises you perform must be compound in nature.

That's what will bring you optimal success.

So there you have the key points to note to help you lose weight while exercising. Focus on these as you're going about your workout and you can feel confident you're on the road to success.

Burn 100 Calories in 10 Minutes and Lose Weight

Looking for a fast way to burn 100 calories? A short burst of intense physical workout will do the trick. A cardiovascular workout raises the heart rate and boosts your metabolism, which can help burn calories throughout the day. If you are looking to lose a little extra weight then here are some ways to burn one hundred calories in ten minutes:

Jogging，Going for a run or a jog on a regular basis can improve your overall health and fitness. It provides a great cardiovascular workout. Plus it strengthens your muscles and tones up your body. If you can set yourself a pace of around 1 mile in 10 minutes the you will burn 100 calories.

Swimming，Simming is another great cardiovascular workout, it builds muscle strength and endurance. So head down to the local swimming pool and do a few laps.

Jump Rope，Not only does it help your balance and coordination, jumping rope is a fantastic aerobic exercise. Skipping can be an intense workout, but if you can last 10 minutes, then you will have burned 100 calories.

Cycling，You can tone and strengthen your thighs wile doing this exercise, but to burn 100 calories you will have to put some effort in and keep a good pace, but jumping on your bike and going for a short ride will do the trick.

Step Aerobics，Step Aerobics can help endurance, strength and flexibility, but Keep it fast paced, doing around 30 steps a minute will shed those calories.

Jumping Jacks，As with the jump rope, it can get quite intense after a few minutes, but keep it up and you will burn 100 calories in ten minutes.

Suana，Relax after that intensive workout and spend 10 minutes in the sauna.

These 10 minute calorie burning tips are based on a person weighing around 130-150 pounds.

Reasons Why Sleep is Important to Your Well Being

Although most people will love the notion of sleep, they do not realize how important sleep can be in their daily health and fitness efforts. In fact, after eating and drinking, perhaps the second most important daily activity that you can do in your life is definitely to get at least 6 to 8 hours of sleep every day.

However, with the hectic style of living that we experience today, most people don't appreciate the importance of sleep. Thus many people find a way to bypass their sleep as much as possible. Unfortunately, this creates a lot of problems related to their health and fitness for the reasons stated below.

Most importantly, sleep is an important recuperative process in our bodies. Sleep allows our bodies to recuperate and regenerate themselves. Studies show that most of cellular rebuilding that takes place in our bodies is done during the sleep period. Hence many different physiological and chemical processes take place while we sleep. Thus as a result we wake up energized and refreshed after a long day.

Sleep is also important in strengthening the immune system in our bodies. Studies show that the immune system in the human body gets severely suppressed after 24 hours of sleep deprivation. After 48 hours of sleeplessness, the functioning of the immune system is severely compromised. Hence it is important to make sure that you sleep at least 6 hours every day to allow your immune system to function at its maximum peak. However, physicians also recommend that you sleep every day around the same time for best results.

Another interesting statistical correlation that medical researchers have collaborated is the fact that people who sleep too much or too little are more prone to obesity compared to people who sleep an average of 6 hours a day. Statistics show that under sleepers gain extra weight much more faster than people who sleep too much. But in any case, both sides of the equation create a weight imbalance in your body.

Sleep is also closely linked with your emotional well being. Recent studies show that people who do not sleep an average of 6 to 8 hours a day are more prone to depression and anxiety attacks. Due to various hormonal balances that are regulated during our sleep, our emotional state is also refreshed like our physical being. Sleep acts somewhat like a meditation and thus you should make sure to sleep every day to create a more emotionally and physically sound body.

Turbo Fire - Chalene Johnson's Best Workout Yet - Burn 9X More Calories And Melt Away The Fat

Chalene Johnson has brought you fantastic workout programs like Chalean Extreme and Turbo Jam and now you can get in on the best fat burning workout with Turbo Fire

Let me tell you something, if you are ready to really get the lean results that you want, then stop wasting your money on useless diet pills and gizmos and gadgets that you see on TV that never work. You know they never work but you see, our desire to get in shape and feel great about our figure is so strong that we fall prey to unscrupulous advertisers and their garbage. Fortunately, Turbo Fire is a workout program based on scientifically proven methods that will help you burn 9 times more calories than regular cardio. That doesn't sound too bad, huh?

Turbo Fire consists of 10 workout DVD's that are super fun to do. I know this sounds like a lot of hype but if you search just for teaser online, you will see that you will be kicking and dancing and jumping to great music and before you know it, the workout is over and you are covered in sweat, you burned tons of calories and you simply feel like a million bucks! What could be better?

Depending on which version you order, you can get a couple of free gifts like sculpting bands that will help you tone and stretch your muscles to give them a leaner appearance. But the regular version comes with the DVD's a fitness guide, online support and one feature that I really liked that is a "one on one" session with Chalene, where she shows you how to do each move in order to get the most out each workout and more importantly, to avoid injuries.

Chalene's Turbo Fire is backed by a 30 day money back guarantee, which means that if in 30 days you discover that you don't like the workouts or the results, you can return it for your money back. Customer service is top notch as it is distributed by Beachbody products, who are also responsible for other very successful titles like P90X and Insanity. So, you have nothing to worry about. Are you ready to melt the love handles away?

Six Pack Abs Fast - Amazing 10 Minute Abs Workout That Gets Results

This little 10 minute abs workout is one of my favorites, and it's an amazing system for building six pack abs fast. And the best part is that you don't have to spend hours at the gym; in fact, you don't even need the gym if you don't want, as the entire program can easily be performed at home.

Why Just 10 Minutes?

Because that's all you need to get your body into that optimum muscle-toning and fat-burning zone. Of course that's assuming you employ my "work smarter, not harder" principle. What that means is we'll only perform exercises that get the maximum benefit, and skip any that don't make the cut. While that might seem counter intuitive at first, remember that you whole body is effectively one big muscle, and while we won't be target-training smaller muscles with isolation exercises, those muscles are used while performing the bigger movements.

Like I said, More Results, Less Time.

Then 10 Minute Six Pack Ab Workout:

Start with an active warm up for a minute or two. And by "active" I don't mean peddling an exercise bike on low. You must move your body into a higher heartbeat zone, thus warming up your muscles, getting your blood (and oxygen) flowing and lubricating your joints.

Some easy warm up examples could include: Jumping jacks, jump squats, burpees, high-knee running or even sprints. Remember that your warm up will set the tone for your workout, so hit it hard and move on, don't lag through it.

Now you're ready to move on to the body of the 10 minute abs workout:

1. Bench Press or Push Ups: 2 Sets of 8.

2. Crunches: 3 Sets of 10.

3. Squats (either weighted or body weight, depending on your ability level). 2 Sets of 8.

4. Bicycle Crunches: 3 Sets of 10.

5. Pull Ups or Pull Downs. 2 Sets of 8.

This simple - but extremely effective - workout works all your major muscle groups, thus maximizing your metabolism and muscle-toning hormones. But in order to make it through this in 10 minutes, you'll need to pick up the pace. In fact, that's the most effective part of this routine - by moving quickly between sets and exercises, your body will become a fat-shredding, muscle-building machine.

Even though you're performing this workout at a quick pace, always perform each exercise with safety in mind. Stay in control of the weight throughout the entire movement. Never sacrifice personal safety in the name of six pack abs.

Amber Atherton gets seriously personal trained

WELL I NEVER! Anyone would think you were brought up in a barn, dahling! Made in Chelsea's Amber Atherton has found a novel way to exercise and looks like she's jolly well enjoying herself while she does it.

Chelsea-dweller Amber found herself (put herself?) in some quite compromising positions with a personal trainer/contortionist in a park.

Presumably these were some sort of normal stretches for some sort of normal work out session, but we don't know what it is. And if you stare long enough it starts to get a bit uncomfortable. In fact at some points it looks like the guy's just tying her up.

Amber took time out from working on her jewellery company MyFlashTrash to frolic on the grass, looking very pleased with what was going on. We can’t hear posh hoots of laughter but we think we can see them.

We’ve considered the fact Amber may have an exercise DVD in mind, ‘Amber Atherton’s Absolutely Ah-mazing Abs Actions’ perhaps Although she's a slim jim so she'd have to really go for it with the Krispy Kremes to get a decent ‘before’ shot.

The workout took place in a green area in London. We're going to hazard a guess it's in Chelsea. Just a WILD, OUT THERE GUESS. A guess based on the fact the Made in Chelsea lot never go anywhere else. Unless it's abroad to Val d'Isère or St Barts, or some other place that's pronounced differently to how it's spelt (and makes us hesitate a bit when mentioning it out loud because we can never remember how it's meant to be said).