Jogging Program

It goes without saying that jogging is one of the best cardiovascular exercises you could do. But creating a jogging program is a different story. Creating one will help you to maximize the benefits of jogging, whether you do it on a treadmill or around a track. Here are some tips to create the perfect jogging program:

1. Jog regularly.

To benefit the most from jogging, you should do it at least three times per week. Ideally, jogging five days a week will provide you with the best results. How long should you jog? It greatly depends on the intensity of your running. While jogging at a slower pace will increase how long you can run, your workout will be less effective than a high-intensity jogging session. The key is to find an ideal time to run during the day, and then jog consistently during that time.

2. Wear the right shoes.

You should definitely purchase shoes that the manufacturer has designed specifically for running. This will ensure that the shoes have a sufficient amount of cushion and support. Running shoes have extra support to absorb the impact that horizontal running creates. While running shoes have become lighter and lighter, never compromise the shoe's ability to provide cushion and support for your feet. Those lighter shoes should generally be worn strictly for racing.

3. Remember to stretch and warm up/cool down.

Think of your body as a machine. It's crucial to do some light stretching before and after you jog. You should also incorporate a 5-10 minute warm-up and cool-down before and after jogging, respectively. This will help your body to adjust as you start and end your cardiovascular workout. Failing to do these activities could result in your body literally being shocked before and after jogging.

4. Carefully pick a jogging location.

The key is to selecting a place to run is safety. Avoid running in any areas where parked or moving cars could become a safety hazard. You should also avoid running on extremely hard surfaces, (i.e. asphalt, concrete, and dirt) since the uncompromising surface could increase the chance of becoming injured.

Should you jog indoors or outdoors? The main benefits of jogging indoors are that you can jog regardless of the current outdoor weather, and also avoid the hazards that face outdoor joggers. On the other hand, there's something to be said for getting some fresh air when jogging outdoors. An alternative could be to alternate jogging indoors and outdoors.

5. Track your progress.

This will help to gradually increase your stamina, and will also help you to maintain an optimum level of motivation. Make sure to start out slowly, as your body will need some time to adjust to the rigors of jogging. But afterwards, gradually increase how far or how long you jog. Even if you feel like running a marathon when you start out, remember that Rome wasn't built in a day.

Jogging definitely one the best ways to get into shape. These tips will help you to do it safely and effectively. Start jogging to your fitness goals!

By Graeme Renwall

Adding Lean Muscle When Weightlifting

Do you want your weightlifting program to transform you from a mouse, into a muscleman (or musclewoman?) Many weightlifters become frustrated when they don't start seeing lean muscle form on their bodies. They often assume that simply lifting more often will produce the results that they want. But in fact, the key is to lift smarter, and not simply harder. Here are some tips to help you get the results that you want:

1. Eat right.

While we've all grown up learning the value of following the "food pyramid," too often we don't follow it. If you're weight training, your diet can have a tremendous impact on how successful your weightlifting program is. Besides eating foods from the four basic food groups, you'll also want to avoid the "big three" of unhealthy foods: fat, salt, and sugar. You can take several basic steps to achieve this goal, such as removing skin from chicken and minimizing the salty and sugary foods you eat. Also, be careful when fat, salt, and sugar are "hidden" in foods. For instance, bananas and grapes are quite high in sugars, so you should only eat them in moderation, when weightlifting.

2. Do high-intensity workouts.

Too often we do a million and one reps, and then wonder why we're not getting the results we want. Instead of focusing on how many reps you can do, perform high-intensity workouts instead. This will help your body to burn fat and build muscle at a much faster pace. By using the "progressive overload" method, you'll quickly push your body to its limits, thus helping to achieve the results that you want.

3. Focus on multiple muscle groups.

Another way to quickly start building lean muscle mass, is by doing exercises that focus on multiple muscle groups. Instead of doing exercises that focus on your biceps, do ones that benefit your triceps and forearms as well. Later you can start adding exercises that target your body's specific muscle groups. But you should hold off on such exercises until your body is ready for them. Remember that unlike the claims of infomercials for ab machines, there's no spot-reduction of fat. When you burn fat, you burn it throughout your body. So by exercising multiple muscle groups via a single exercise, you'll quickly turn your body into a fat-burning and muscle-building machine.

4. Do leg exercises.

This is crucial if you want to build lean muscle on your body. Which muscles are bigger: those in your thighs, or in your arms? Squats and lunges are some of the best weightlifting exercises you can do for your lower body. Even if you want to transform your scrawny arms into cannons, you should definitely do leg exercises. Again, the reason is that when you burn fat, you're doing it throughout your body. Use progressive overload to squat and lunge your way to lean muscle mass.

If you're not getting the weightlifting results you want, then it's time to make some adjustments. These tips will help to transform unwanted flab into lean muscle mass faster than you ever thought possible.

By Graeme Renwall

Reflexology - The Holistic Approach to Your Healing

Reflexology is an old treatment method that goes back almost 5000 years when certain types of pressure therapy were practiced in Egypt, India, China and Japan. An Egyptian wall painting was found in a tomb of a physician at Saqqara that shows patients being treated on their feet and hands. This method of pressure therapy concerns the study of certain reflexes in the feet that correspond to different areas in the body.

Reflexology today is practiced because it was found that pressure and reflex stimulation relieved pain and stress. Practitioners have found that by using the pressure from fingers and thumbs on certain areas of the feet and hands, therapeutic results were achieved in the corresponding organs of the body. That is why reflexology is based on a notion that certain reflexes in the hands and feet of the human body correspond to organs, glands, and other parts of the body.

The aim of this holistic approach is to relieve stress and muscular tension, to encourage the natural healing process of the body, to improve the blood circulation and supply, to encourage the balance, equilibrium and homeostasis of the body, to unblock nerve and energy paths in the body, to cleanse and flush out deadly toxins from the body, to revitalize the body, and to stimulate productivity.

Reflexology is also known as "zone therapy" that surmises that the parts of the body are represented on the feet and hands and putting pressure on certain areas of the feet and hands will stimulate the flow of blood, energy and nutrients to the corresponding zones in the body resulting in stress relief and pain relief in those zones.

Reflexologists claim that most of the problems and conditions that pertain to health are due to stress and tension. Reflexology is not designed to diagnose or treat a person for any particular medical problem or disorder. It is done to promote good health and is like an exercise or even a diet program. The practice of reflexology should help to release stress.

A reflexologist works on the reflex areas on the hands and feet which triggers the release of tension in the corresponding body zone and has an overall balancing/calming effect on the organs and glands. Reflexology should not be a painful experience and the practitioner should have experience and be well trained in the art of massaging the feet and hands. Today people seek the help of reflexology therapy to help them with the following conditions:

• Digestive disorders
• Insomnia
• Headaches and migraines
• Arthritis
• Hormonal imbalances
• Injuries caused by sports
• Back pain

An alternative therapy, reflexology is becoming as popular as acupuncture and Indian head massages. This is because people have found that it promotes complete relaxation, reduces pain, soothes the feet and even encourages healing. Because it is also known for being used in palliative or post-operative care, cancer patients tend to use reflexology as an alternative or complementary therapy. However, reflexology cannot replace any sort of medical treatment. This is because there is no scientific basis or proof of its medicinal value.

Reflexology is a holistic and natural treatment/therapy which activates and supports the human body's healing processes and mechanisms in a natural way. It is non-invasive and has developed into a well accepted and recognized complementary therapy.

Reflexology can help deal with stress related illnesses, as well as aches, pains, and minor ailments. Fully qualified reflexologists are able to treat a range of complaints with holistic, natural therapies.

By Mike Bunyan

Spiritual Healing For a Better Life

The first step in spiritual healing is the recognition that all healing energy comes from God. The healer becomes the conduit to channel life force energy through their hands to the person in need of healing. By understanding the source of healing energy, the healer remains humble and able to be open, clear, and detached.

Spiritual healing is a great way to get support on your healing path as well as to maintain a healthy lifestyle. It creates a pathway for people to live a fulfilled life. Most people experience different traumatic events and loss throughout their life. By seeking support, people can begin to unlock the patterns that keep them in pain or living less than they can.

Listed below are a few of the many benefits of spiritual healing:

1. Release unwanted stress
2. Relax your body, mind, and spirit
3. Eliminate toxins
4. Improve circulation
5. Relief from pain
6. Energize the organs
7. Lower blood pressure
8. Increase your stamina and energy
9. Realign imbalances in the body

Choosing a Good Healer

It is important for the healer to become a clear vessel of God's love and light for the spiritual healing to be clean and effective. A good healer is detached, compassionate, and a clear channel. There are many healers who can do great healing work and are not necessarily clear channels, but it is always best to select a clear healer for your spiritual healing. Healers can often pick up unwanted energies from their clients. In this event, the healer needs to know how to let go of these energies quickly, to remain a clear vessel. Remember, it is important that you feel comfortable with the healer you select. Listen to your heart and follow that knowing. Observe the behavior patterns, as well as the health and vitality of this healer.

Healing Sessions

A spiritual healing can be done from a distance, on the phone, or in person. Long distance healing is very effective and has helped a lot of people. In this case, the healer can simply focus on that person and send spiritual healing. It is helpful to have information about a specific condition or injury along with a name and specific location for the person. The healer can use this information to direct the spiritual healing and best serve this person. The spiritual healing will continue for a few days until the healer feels that the session is complete.

A phone session can be very effective for a spiritual healing. It is easy for a good healer to get a sense of a person over the phone by feeling or seeing the energy field. Often a prayer is stated out loud once the situation or condition has been identified. The prayer initiates the session and aligns both parties with God. The healer will then begin to send energy to the person while that person relaxes and breaths in the healing energy. It is helpful for the person receiving the spiritual healing to remain open to the healing energy. The more that person believes in the healing, the greater his/her results will be.

The most effective form of spiritual healing is to have a hands-on session. It is not always possible, but if it is, you will receive many benefits from a good healer. Again, take the time to interview this person. Ask all the necessary questions that will allow you to make a good decision. A hands-on healing session can last anywhere from twenty minutes to one hour. Again the spiritual healing will most likely open with a prayer, connecting everyone to the Divine Essence. Secondly the healer will channel energy through the body which will go to the areas on need of healing. Sometimes there is a specific sequence that is used, others not. Stay open to receive, focus your attention on the spiritual healing, and you will benefit the most in the long run.

Spiritual healing is a great way to maintain a healthy lifestyle and/or to get relief when it is needed. The benefits are numerous. It is only a matter of choosing the best healer for you. Just make sure that you like that person's energy and you feel uplifted by being in his/her presence. Enjoy a better life and give yourself the gift of healing.

By Kellyna Kaleolani Campbell