Yoga is a fantastic way to beat stress. Every day millions of women around the world use yoga as a means of combating anxiety while strengthening and toning their bodies. Today I would like to show you one simple pose that everyone can do in their home or office in order to reduce their levels of stress. It is called the Child’s Pose or Balasana in Sanskrit and it is one of the best ways to get your anxiety under control.
When you do this pose make sure you breathe deep into your belly and really feel your ribs expanding and closing. Make sure your hips are not too wide but wide enough to let your buttocks rest back as far as possible. Breath through your nose and rest your third eye point on the mat.
Some benefits of this pose include:
Decreased stress levels
Increased blood flow to the head
Improvement in muscle recovery
Increased back health
Better sleep
This pose is also said to be good for extroverted women who want to slow down their mind and become more gentle, relaxed and quiet. Try it and see how it works for you.
Many women avoid going to the gym because the are intimidated by all the massive bodybuilding males and all the super fit females in their designer workout gear. Other women avoid going to the gym because they are naturally shy people and the gym represents something very foreign. I can understand. I was once like you.
In this post I am going to give you a few simple techniques that you can use to not be intimidated at the gym. I am certain they will help you overcome your fear.
How to not be intimidated at the gym
Have a read through these techniques and take what works for you. If you find that something has a particularly good effect then keep it up. If something is not working then forget about it.
1. Realize that nobody cares
The biggest thing that I cam to realize some years ago is that people care a lot less than I think they do. People are not staring at your huge butt. People are not looking to see what brand sneakers you have on. People are not critiquing your workout.
The truth of the matter is that everyone there is as self conscious as you! When you are worrying about what THEY are thinking they are sitting there worrying about what YOU are thinking. So relax. Nobody cares.
2. Go with a friend
A great way to get over the initial gym fear is to go with a friend. If you workout together you will have the “safety in numbers” feeling and you will be a lot less intimidated by all experts walking around. In fact, people who workout with friends are often seen as the trend setters and other people will be more open to what you are doing.
3. Book a session with a trainer
Booking a session with a trainer is a fantastic way to learn the techniques and workouts that will get you fit and healthy. But it is also a great way to overcome that intimidation factor. Why? Because the trainers run those gyms. They are there everyday and they know the people and the machines inside out. In fact, they might even introduce you to some of the more intimidating people such that you will now become friendly with the people that you once feared.
4. Understand that the gym is a friendly place
Another important realization I had after spending a few weeks at the gym was that it was a very friendly place. The people there are mostly interested in improving their lives and getting healthy and fit and as such the place has a very positive vibe. This can differ from gym to gym (some gyms are more like pick-up venues as opposed to gyms) but for the most part they are warm and friendly places.
5. Participate in a class
Every gym has a set timetable of classes including yoga, pilates, pump, RPM spin classes, etc. It is a good idea to join in one of these classes as soon as you get to the gym as it puts you in a big group and gives you something to do. I have found that I am a lot less likely to be intimidated when I am focused on a class and following an instructor. In those classes everyone becomes a student – all are equal.
If anyone has any other tips please head over to the forum and let us know. And don’t forget to enter to win a free iPod!
A lot of women want to know how to tone their arms. The old wobbly tuck shop lady arm is probably the most feared of all the aging processes (aside from sagging boobs!). However, there are several exercises that you can do to tone your arms in a hurry. Today I am going to show you what they are.
4 exercises that will tone your arms and burn fat fast
Some of these exercises might seem a little intimidating. Don’t be afraid. If you want to see big results you need to take big chances. Life is short and you only get a certain amount of time to try certain things. Take a leap of faith and enjoy the results!
1. Boxing classes
If you want to tone your arms fast you need to get into a boxing class today. Look through your phone book and you will find them dotted all over your city. The classes are cheap, extremely hard work and a lot of fun. And as an added bonus you learn how to defend yourself in a very real way – boxing is not like martial arts, it teaches you how to fight for real.
Boxing is one of the best weight loss exercises there is. Why? Because it uses your whole body in an aerobic and anaerobic way. That means you are doing cardio and weights all at once. A good boxing class will consist of:
Boxing has a heavy emphasis on the arms and the upper body. If you take your boxing class seriously you will get an arm workout like no other and you will see results almost straight away. If you want to tone your arms fast this is my number one recommendation.
If you are a little nervous about going to a class then ask a friend to come along with you. They will probably pair you up together and as such you will be a lot less intimidated. Also, there are lots of women’s only boxing classes out there if you don’t want to train with men.
2. Yoga
Yoga is an ancient Indian discipline that is designed to harmonize your body and mind in order for you to achieve true happiness. It is now one of the most popular forms of exercise in America and for good reason – it works.
Many yoga exercises require that you use your upper body and arm strength to support your weight. This means that you will be working the triceps, biceps and forearms whilst toning and healing the rest of your body. Take a look at the Yoga movement called the Sun Salute as an example:
Yoga is an especially good form of exercise to take up if you are stressed, unhealthy or looking for something new to try. Since I have started I have lost weight, toned my muscles and feel a lot healthier in almost every way.
3. Pushups
Pushups are one of the oldest and most effective exercises. The wonderful thing about them is that there are so many different varieties. Each one works in a different way and targets a different muscle.
If you want to use pushups to tone your arms there are several things you can do. First of all, make sure each pushup is done in a very slow and controlled manner. This keeps the tensions on the muscles and stops you from using bad technique.
Secondly, you can try different positions of the hands – try a wide stance, narrow stance and a stance where your left hand is further forward that your right hand (and then swap). These different positions will target different areas or your arms, shoulders and chest.
Finally, clap pushups are the ultimate in fast paced exercise. The way you do them is by pushing yourself off the ground and doing a hand clap before you hit the ground. It takes a lot of strength, coordination and effort – a perfect arm toner!
4. Machine rowing
The rowing machine at your gym is one of the most valuable pieces of equipment in the whole building. It is a fantastic form of cardio that burns a lot of calories whilst giving you a full body workout. If you spend time on the rower you will soon see that your whole body gets leaner, tighter and a lot more toned.
The arms get an especially hard workout on the rower as they have to coordinate with your back muscles to pull the chord back and get you moving. The fantastic thing about this movement is that you keep a constant tension on your arms as you pull back which really makes your arms hurt.
Try and use some of the programs on the rowing machine as they push you a lot harder than you would normally push yourself. Every time I go to the gym I row at least 1.5 miles and I have seen some amazing results. Try it for yourself and let us know how you go.
Conclusion
Remember that toning your arms is about the type of exercise you do and how you do it. There is no point doing something half hearted – you have to work hard. Also, you need to make sure that your diet is clean and healthy or all the exercise in the world won’t tone your arms. Once you get these two things under control you will only be a few weeks away from some toned and tight biceps, triceps and forearms.
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