The real time of massage

The real time of massage this words is meaning something.If there's ever a sure-fire way for me to relax my mind, body and soul, a massage always does the trick. After a long, hard day at work, especially if I've been sitting in front of my computer for long stretches of time, I find a relaxing massage helps loosen tight muscles, relieves the tension in my shoulders and just allows me to let go of all my concerns.

While my practitioner rubs the worries off my body, her sure hands make me aware of each muscle and patch of skin that I seem to have been forgotten in the days rush. This awareness allows my mind to focus on the pleasure of being unwound, keeping it in a serene and utterly relaxed state and living in the moment.

After a 60-minute massage, my body feels alive and at the same time serene - paradoxically woken up and at the same time wanting nothing but to stay in a state of rest. This beautiful balance between rest and activity is precisely what I aim to experience every time I go for a massage.

Now this isn't just a personal experience, though I may describe it in words. Many people experience the same relaxing feeling brought on by massage. In fact, it has been scientifically proven that massage is extremely therapeutic, not just to relieve stress, but also for other ailments or disturbances that don't always have a single corresponding treatment. People experiencing lower back pains, anxiety, circulatory problems, insomnia, headaches and even arthritis can benefit from massage.

There are many different types of massage - 80 to be exact, but the most common, and I'm sure those of you who get a massage regularly should be familiar with them. There's the Swedish massage, shiatsu, deep tissue, sports massage, Thai, reflexology, Ayurvedic and hot stone massage.

I personally prefer the Swedish massage for its long, sweeping strokes and the use of oils to create a state of relief and relaxation. Although, when I feel like deviating from the norm, I enjoy an Ayurveda massage - it's incredibly healing and takes me to new state of bliss.

In this day and age, there's no excuse not to get a massage - think of it as 'maintaining your car'. Short on funds? You can relax at a substantial discount with the many massage training schools.

Spas have mushroomed all over cities worldwide with a wide variety of massage therapies. Massage services are available in hotels, resorts, retreats and in some cases, right on the fine white sands of some of the most beautiful beaches in the world.

So if you're looking for the ultimate in relaxation, give in to the wonders of a massage.

And by reference to the experiences of some people
 

Tamera Kemp is the founder of Light Stays Retreats and Living - the worlds most advanced holistic directory for retreats, events and classes.

She formerly managed adult education for eight years at a top Australian university, creating one of their most successful course programs in journalism, media and communications.

Very useful fitness&Bodybuilding training course program

The energy seems to be our standard excuse for not doing things. These are things we like to do, want to do, enjoy doing! This is no way to live one's life. We need to manage our energy so as to increase it and apportion it to every aspect of our busy, sometimes exhaustive, life styles.

-1 Sleep: Lots of it

For this is most important as a first step. Adding another half hour to our usual nights sleep would be an average requirement since most people are somewhat sleep deprived. Late nights and early mornings are a bad combination for draining our energy. Start a bed time ritual at least an hour before actually retiring. This prepares the mind and body for sleep. Turn off the television, put on the voice mail and do not deal with any new pressing problems that can assuredly wait for the light of day.

-2 Water: 3 bottles a day
 

And most of people are tested for their bodies water content they are dehydrated. Coffee, wine, soups and soft drinks do not count as water intake. As a matter of fact some of these act as a diuretic draining our bodies of precious water. I start my morning with a full glass of water. It has been 8 hours since I had any water so mornings are a key time to start hydrating our bodies. Then comes my work out with a full bottle of water. After an hour or less it is another bottle of water with my protein powder. Before noon hour I would have drank 3 bottles of water. The benefits to your skin quality, muscle tone and bowel function is dramatic. No constipation with a consistent hydration policy. I go nowhere without a couple of bottles of water.

-3 Food Choices: Balanced & Nutritious

There are many comfort foods we love and crave. They make us feel full, content and sleepy. These should NOT comprise the bulk of our diet. We all know the amount and the types of foods that are nutritious. Eat what you feel would do your body good and fuel your next 2 hours of activity. A meal should replenish you, not drain you. Second helpings can be had in an hour or two not at one sitting. Typically at a restaurant I cut the food portion in half, eating one half and bringing the other half home for a snack (in about an hour and a half) This is better than chips or cookies!
 

-4 Exercise: Equals More Energy

Sleep, water and good food choices make for a great health combo. Without exercise the train does not leave the station. We need to keep moving, challenging heart, lungs and muscles. Working at the 85% of maximum for at least 3 days a week is minimum with five days a week being better. I exercise daily, only taking a day off because of travel or business obligations that invariably want to steal my workout time. Showering, brushing your teeth, combing your hair are all part of your daily routine and so should exercise.
 

-5 Variety: Deadly Boredom Trap

Every regiment eventually succumbs to a boring routine. Even an exciting, passionate activity like sex can slip into the "same old, same old." Keeping an exercise journal allows one to change up or tweak your workouts. Even a slight variation will challenge us to see if we can beat our previous workout goals. I love my pull ups so I have a doorway bar upstairs, downstairs, one on the ceiling and of course one in the shop were they are made. My travel trailer has a custom pull up bar that I can use camping as well as a travel bar that breaks down without tools for my suitcase. Engaging your mind before and during your workouts will add some variety but maintain the consistency needed for growth or fat loss if that is your goal.
 

-6 E-Triggers: Personal

People are different and respond in their own way from outside stimuli. My wife for example loves people and every gathering is a party. More than on one occasion would she chat with family and friends over a bond fire til the sun came up. One the other hand put in a DVD for the evening and its snooze time in a half hour or less. She needs and enjoys people so her morning walks are with me and the dog. The health club she goes to (for ladies only) is always teaming with people. People give her energy. They are her E-Trigger. Mine is goal accomplishment. The satisfaction of one more rep or putting another workout in the bank is all I need and thrive on. Belonging to a group or sharing your fitness goals with a confidant may be your thing that triggers excitement for fitness.
 

-7 Nap time: 20 minutes only

This is such a great way to relax your mind and body preparing it for the 2nd half of your day. I am talking about a short power nap before 1pm not an hour or two mid afternoon snooze that leaves you groggy for hours. Not everyone has this opportunity to lay down on the job. If this is the case find a quiet place were your mind can wander to pleasant places as you breath deeply relaxing your whole body. I find those moments that I can drift to my one palm tree island in the Caribbean so relaxing. Knowing it is just a vision in my head and soon my body must spring to the daily grind, I am refreshed.

What about training in your own gym

Always you are desirous to make training in your time without any thing block this training and when it comes to your health and keeping your body in a well maintained condition it is important. In reality it should not matter how much you spend to make sure that your body is at its best. This is especially true if you are someone that plays sports for a job. Sure there are a lot of people that say to have a gym and the proper gym equipment it would cost them tens of thousands of pounds to get the things that they need. However that is not true as you can find great deals, especially when buying numerous machines and equipment together.

As long as you have some space available you can easily create a home gym of just equipment that you want to use. This means that you can access your gym whenever you want and can workout more often. If you just went to a regular gym you may not even get on the machine of your choice and will waste petrol money but if it is in your house you can use it day or night.

And also paying for gym memberships can really add up so buying your own machines will save you money in the long run if you are serious about working out. Some people can get embarrassed about attending a gym as you are self conscious that people will watch you and you do not work out as hard. Within the comfort of your own home you can sweat and train as much as you want without anybody looking. You are bound to have completed a much more vigorous session.

Although you may not like other people watching it can benefit working out alongside somebody else. If you have a friend who you take part in a sport with it could be beneficial for you both to train together. I am sure that they will love coming round to your private gym than a public one too. This way you watch each other to help improve techniques and also make sure that you are both safe when using machines and weights.

And if you wanted to train in a more natural and cheap way you could of course go for a run but this has its downsides. You will not be working out all of the muscles that you need to. Also weather can have a huge impact on peoples mood to actual participate in exercise. So if you have to go out in freezing snow or torrential rain, somehow I think you will not be going out running

Cross trainers equipments Uses

For the Cross trainers equipments there are also known as elliptical machines. These machines have this name because they are oval or oblique in shape. This form of exercise will allow the user to make use of elliptical movement to exercise.

The user will stand on the foot pads and hold onto the handles of the machine. As the exercises are done in a standing posture, you will have the advantage of using your lower as well as your upper body. Some models will even have handles that move so that you can give your upper body more of a work out.

From your standing position you will feel as if you are doing a walking or running exercise. However because of the handles and the elliptical movement the exercise will also simulate skiing or cycling. You can build bone density by standing, but there is no strain on your muscles and joints because of the fact your feet always stay on the foot pads. If you put the machine in reverse you can give other muscle sets a workout.

There are a number of advantages of using cross trainers:

-There is no strain on your muscles and joints like machines that use weights. The device will offer resistance like weights but not put undue strain on your body.
 

- You are giving multiple sets of muscles a work out. The elliptical movement helps to exercise several muscles at a time. You can also set it into reverse and exercise even more muscle sets.
 

- You are giving your body weight bearing exercises without the strain of weights. This will maintain your bone density without any strain on your joints and muscles. This is good for those who have joint problems like arthritis.
 

- It is very easy to use as it is similar to walking and you can go at your own pace.
 

- And you can exercise for longer because it is not putting a strain on your body. This allows you to build up more endurance and improve performance.
 

 -For the handles allow the user to have upper body exercise, so that you will have a complete workout.
 

- And it is good for cardiovascular training. There are built in computers that will monitor your cardiovascular activity.

And these machines are available in the gym or at home. If you make use of the gym you will need to make time to go there every day. Sometimes this is hard to do. If you have the discipline then you can buy and use one of these cross trainer machines at home. Having it available in your own home makes working out easier as you can choose when to go on it and at more convenient times. You would also get more of a sleep in than having to get up early to drive to the gym. You can recuperate a bit more energy sleeping and then have a good workout in your house

The relation between legs and back pain

There are many information exactly from 30 years ago we learned that straight legged sit-ups were bad for you because it caused back pain. But aren’t lying or hanging leg raises the same thing as the straight legged sit-ups – done in reverse? Aren’t you using the same muscles, whether you raise your legs and keep your upper body still or raise your upper body and keep your legs still?

And great looking abs are a goal for both men and women, but lying or hanging leg raises may be contributing more to your back pain then you think.

How Muscles Work

To understand why this exercise may not be so good for your back, you need to understand the basic bio-mechanics. Learn which muscles move what body part. Anatomy and physiology teaches you that a muscle attaches at two ends. When those two endpoints or attachment points move closer together you get muscle contraction. It is the contraction of the muscle that pulls the endpoints closer and moves your body. When the two end points move further apart, the muscle stretches and relaxes.when one muscle contracts – an opposing or opposite muscle stretches or relaxes. Every muscle has an opposing muscle. For joint stability and staying pain free it is important to exercise both the contracted and opposing muscle, otherwise you get muscle imbalance.

Look at the bicep muscle, for an example. It attaches at the top of your shoulder and just below the crease of your elbow. When you bend your arm, or do a bicep curl, the two endpoints move closer together, and the muscle is in a state of contraction. When you straighten your arm the two points move further apart and the bicep muscle stretches or lengthens.

Every muscle in the body works on this same “pulley” principle, including your eye muscles. Look at your chest muscles. The pec’s attach along the side of your sternum and run diagonally into the top of your shoulder. Now imagine as you lower the bar when doing bench press, the two end points move further apart. The pec muscles are stretching, but as you push the bar off your chest, the two endpoints move closer together. This causes the pec muscles to contract.

Examine the Leg Raise

The muscles primarily responsible for raising the legs are the psoas muscles, NOT the abdominal muscle. The common name for the psoas muscle is the ‘hip flexor.’ The hip flexor attaches at the upper/inside portion of your thigh muscle and sits beneath your abs and intestines. It runs up and attaches to your spinal column, more specifically your lumbar vertebra and disc. These muscles are commonly overlooked for being a primary cause of back pain, but as you start examining which muscles move your body, you will quickly see how they can be the problem.

And the abdominal muscles attach at the bottom of your ribs and run down past your belly button and attach to the pubic bone. Remember a muscle contracts when the two endpoints come closer together.

To prove to you that lying or hanging leg raises don’t specifically work the abdominal muscles let me get you to lie flat on your back as if you were performing a leg raise. Place your right hand at the top of your pubic bone and your left hand on the bottom of your rib cage. Now slowly raise your legs up to the ceiling, no more than 90 degrees. Did your hands come closer together? I don’t think so!

And if you keep pulling your legs past that vertical position (90 degrees) and move them closer to your head, you will notice that your pelvis will begin to rock up towards your head. You should then begin to feel your hands move closer together, this is because you are finally contracting your abdominal muscles. You are basically doing a reverse crunch.

from now, keep your hands in the same position and do a regular crunch. You will notice your hands move closer together, which tells us your abdominal muscles are doing the work, not your hip flexor.

Crunches for Great Abs

Hopefully, this will help explain why crunches and reverse crunches are some of the best exercises for your abs. Doing leg raises, or holding your feet six inches off the ground or having someone throw your legs back down after you raise them is only going to make your hip flexors tighter and put you at risk for back pain.


For years I have seen patients come to my office complaining of back pain. One of the first questions I ask them is what kind of abdominal workout they do? If they say, lying or hanging leg raises or some other type of similar movement…..I help educate them on how that specific movement could be contributing to their back pain and how to properly target their ab muscles, without hurting their low back.

In Summary

In the last when you do leg raises or hanging leg raises, the first 90 degrees of the leg raise is activating the hip flexors. As you go past 90 degrees, the abdominal muscles will finally begin to contract. Unfortunately most people only do their leg raises within that first 90 degrees of range of motion, which is only working your hip flexors and will eventually make you susceptible to low back pain.

It doesn’t matter if you bend your knees, or put your hands behind your back. The muscles responsible for raising your legs those first 90 degrees are your hip flexors, NOT your abs. Grab an Anatomy & Physiology book and take a look at where these muscles attach to better understand what we are talking about. The last thing you want to do is slow your progress down with an injury.

The important advice in Bodybuilding anatomy

 In the beginning  you should apprehend your body needs and the muscle groups is vital when setting goals and helps develop focus when you train. Here in this article we take a look at the key muscle groups you will need to know and focus on for a more effective workout plan.

The neck muscle-In your neck there are the upper Trapezius which travels down the back of your neck and the levator scapulae runs which travels alongside the first five to six vertebrae in your neck. These are the only two simple muscles you need to consider in your neck region.

Trapezius- Known as the traps and travels down along your back from the nape of your neck to the waist on both sides of your spine.

Shoulders- In the front part of your shoulders lies the anterior deltoids whilst down the side of your shoulders run the middle deltoids. Travelling down the back part of your shoulders are the posterior deltoid muscles and just below the anterior deltoids running from the armpit outwards you can find your rotator cuffs.

Chest-Known as the pectoral muscles

Arms- As well as your biceps, the muscles located on the inside of your arm, you can find the triceps running down the side. These run from the shoulder down to the elbow. You can also see distinct muscles in your forearm as well.

Your arms contain two of probably the most well-known muscles, the biceps and triceps. The biceps are found on the inside of your arms and your triceps travel down the side of your arms running from the shoulder down to your elbow.

Stomach muscles- The abdominals are shorted to abs which is where you will build your 6 or 8 pack stomach muscles.

Leg muscles-Here there are three distinct muscle areas; the quadriceps, hamstring and calf muscles. The quadriceps or thigh muscles are located on the front of your thigh and the hamstring muscle is on the back of your thigh. The calf muscles are below your knee at the back of your leg.

Other Muscles-The above groups are key in understanding where and what the muscles are but there are other important muscles to take note of. They are the buttock muscles or gluts, the lower trapezium in the lower back and the l/ dorsi or "lats" located in the upper back.

Knowing your body building anatomy can increase workout productivity as you become more aware of the muscles as you train. This developed focus will greatly help achieve your goals and improve motivation. A little research on your body goes a long way, so take some time, get a mirror and have a look at them and become a more aware and mentally prepared body builder.


Building muscle is a tiring and difficult task, but it doesn't have to be that way. M/Oladele describes in his website Building A Body Guide that knowing your body and its functions can have a considerable effect on your motivation and training effectiveness. The Anatomy, Vital Nutritional Advice, Training Tips, Exercises, Do's and Don'ts and more can be found in his site so check it out even if you're a retired, practicing or new to body building. The advice and philosophies written in the many articles are easy to understand and implement immediately.

Deep Tissue Massage effectual and how to get

 There was a time when the thought of a massage would bring a spa to mind. A luxurious setting in a health club or at an upscale resort may come to mind. Times have changed and so has deep tissue massage therapy.

There is a variety of massage types and about doing this. The general term means the manipulation and rubbing of the skin, tendons, muscles and ligaments. Therapists generally use their hands and fingers for massage, but may also incorporate the use of elbows and forearms to achieve the desired result.

And deep tissue massage uses a more forceful approach. The slow, forceful technique is used to target those layers of connective tissue and muscle that are deeper in the body. This is usually the method chosen for the relief of damage due to injuries. Deep muscle massage concentrates on realigning the deeper layers of muscle. While many of the movements are the same, the strokes are slower and deeper.

And massage has been considered an alternative type of medicine in the past, it is becoming increasingly popular among professionals for relief of many conditions and various situations. People who have subscribed to the use of deep muscle massage will be quick to tell you of its many benefits.

And for deep tissue massage breaks down the adhesions (bands of rigid, painful tissue) and consequently relieves pain and allows the client to restore natural movement.

During the massage, the client may experience some discomfort due to the pressure applied. The client needs to tell the therapist when the pain or discomfort is beyond their personal comfort zone.

The problems that are generally dealt with during deep tissue massage are:

• Limited mobility due to injury or disease process

•  Chronic pain

•  Carpal tunnel syndrome and other injuries that may be caused by repetitive movement

•  Osteoarthritis

•  Whiplash, sports injuries or falls

• Fibromyalgia

•  Muscle spasm

During the massage, the therapist will ask you to take deep breaths. This is done at certain points of the massage when the therapist is working on specific areas. The process will release metabolic waste substances from the muscles. It is important to drink a large amount of water following the massage. This will flush the waste from the system.

The last thing if you have never had a deep tissue massage, be aware that you should not eat a heavy meal prior to your appointment. You should arrive 5 minutes early so you can have a few

You can Lower Blood Pressure by new Massage Therapy

 This article are very benefits to you exactly when you have high blood pressure, you're going to want to read this article. These are some easy, natural and even enjoyable ways you can bring your BP numbers down.

Research tells us that at least 1/3 of all men have high blood pressure, and women are not far behind. Much of the time this disease has no physical symptoms, but it dramatically increases your chance of dying of a heart attack and your risk of heart failure. It is the number one cause of stroke, and only second as a cause for kidney failure. Studies also show that the following are simple ways that could help control your blood pressure. For example:

 Squeeze a Tennis Ball

 And about 40 years ago, Dr. Ronald Wiley developed a new device to stop pilots from falling asleep by increasing their blood pressure and circulation to their brains. Interestingly, it was discovered that after prolonged use, blood pressure actually reduced.

You can get a similar result by squeezing a tennis ball. Just hold the ball loosely, then squeeze it as hard as you comfortably can, holding for a minimum of five seconds. Relax your whole body for a count of two, then repeat the process ten times. Rest for a five count, then do ten more repetitions with that hand. Repeat with your other hand.

Enjoy Some Dark Chocolate

Dr. Karin Ried, working with researchers from the University of Adelaide, Australia said that eating dark chocolate can "significantly, albeit modestly, reduce blood pressure for people with high blood pressure but not for people with normal blood pressure."

Another study published in the JAMA found that eating approximately 30 calories per day of dark chocolate was associated with lowered blood pressure. This was reported to occur without weight gain or other adverse effects.

Savor a Cup of Tea

Yes love tea almost a countless number of studies have shown that tea has positive effects on our blood pressure. Most of these studies have been done with green and oolong tea (a bit more robust and heartier than green, but also low in caffeine).

One study that spanned a decade and conducted by scientists at Taiwan's National Cheng Kung University, determined that drinking just 4 oz. of oolong or green teas a day can reduce the risk of high blood pressure by a 46%. When that was increased to 20 oz., researchers saw a 65% drop.


More recently, Hibiscus tea has been touted as a BP-reducer too. With no caffeine, this is a preferred choice for some. It's said that at least two cups of this mild tea per day can show results in as little as 4 weeks, and it tastes pretty good too.

Know You Are Breathing

Notice that I didn't say, "Just breathe." We are breathing all the time, so if that was all that was needed, there would be no high blood pressure. However, knowing that this is so, that is - bringing your attention to the activity of your breath - can help bring blood pressure down.

you should regularly spend 5-10 minutes sitting comfortably and allowing thoughts to drop away as you simply observe your breath. If you notice that your mind has wandered, no big deal, just come back to experiencing the inhalation and exhalation.

Rollin McCraty, Ph.D., and director of research at the HeartMath Institute in Boulder Creek, Ca, says that having a routine breathwork practice can achieve results. One three-month study of computer-company workers showed that drop could be as pronounced as ten points systolic and six points dyastolic.

Get a Massage

The massage therapy. Recent research from Dillard University in Louisiana showed that a combination of massage therapy and diaphragmatic breathing reduced blood pressure and also anxiety in as little as one week. Another study done by the Touch Research Institute at the University of Miami School of Medicine, showed that regular massage reduced high blood pressure and depression too. As with chocolate, tea and tennis ball-squeezing, the best results were gained by regularity. (Who could resist such a scientific experiment - regular massage therapy treatments for research?) Clients I have seen who report BP improvement are receiving at least 1-2 treatments per month.

And you don't take all of this as a new regimen to solve your high blood pressure woes, but continue to follow your health care provider's guidance. This isn't meant to be a substitute, but a possible compliment to your current plan.

Abdominal fat I feel frustrated

 Everybody prefers to have a flat stomach and i mean six ABS . In addition to the unpleasant appearance resulted from excess belly fats, it may pose serious health conditions. Belly fat increases the risk of inflammation and hardening of blood vessels. Considering this, people having accumulated fats in the midsection for a prolonged duration are at a higher risk of developing diabetes, cardiovascular diseases and heart problems. Hence, it is very essential to lose stomach fats.

The chances of developing belly fats are more in people who indulge on eating excess fatty foods and drinking beers. Generally, women, following their pregnancy, tend to put on more belly fats. As far as the best ways to remove fat are concerned, there are no magic tips as such. Experts say that a specific diet plan or a particular exercise is not effective to target belly fats only. On the brighter side, stomach fats are the first to get rid of while losing weight. Let's take a look on how to remove stomach fat.

How to Get Rid of Stomach Fat

As per statistics, about 99 percent of individuals who have lost weight successfully, lose stomach fat prior to losing fats in the other body parts. Also, it is observed that the upper body part loses more weight in comparison to the lower portion. It is due to the fact that the type of fat in the waistline is visceral fat, which is easier to lose than the fats located under the skin (subcutaneous fat). Hence, with proper ways for fat removing, one can sport a flat stomach. Following are the tips to lose fats from stomach:

Cook Your Own Food

ًWe must agree that any special diet condition and one is in charge from beginning to end.Those who want to get rid of stomach fat are often attracted towards fad diets or crash diets. But remember, they are good for short-term results. Moreover, these diet plans can cause deficiency of important nutrients and can lead to several health problems. To lose tummy fat fast, you should follow a balanced and healthy diet. Your diet should be high in protein and fibers, moderate in carbohydrates and low in fats and sodium. Make a habit of cooking your food in less oil. Avoid overeating or over-consumption of calories. Your meals should include foods that burn fats, for example, apples, citrus fruits, chilies, pulses, cinnamon, cucumbers, ginger, asparagus, and tomatoes. Including home-made food in your diet can help control the daily calorie intake.

Include Whole Grains in Your Diet

One of the best way to lose stomach fat is adding adequate amounts of whole grain foods in the diet plan, rather than consuming refined grains. Studies have been conducted on people who consumed the same diet, but with different grain servings. In one group whole grains were given with fruits, vegetables and other food items; whereas the same diet with refined grains was served in another group. The outcome is that participants consuming whole grains lose belly fat more than the others.

Change Eating Habits

In addition to the foods that are included in the diet plan, what is equally important is the timing and frequency of eating. No doubt, serving a large meal at a time is the key factor for gaining excess fat. The logic behind this is that the body does not get time to covert the fats into energy. In order to avoid such a condition, you can consume less servings frequently. Instead of 2 large meals, you can have 4-5 smaller meals per day. This will speed up your metabolism. Your body will burn more calories and store less fat. Having 4-5 meals during a day will keep you satiated and help you stay away from junk food. Reduce the intake of sugar, sugary drinks and alcoholic drinks. Incorporate low glycemic fruits and vegetables, nuts, lean protein foods, whole grain cereals, beans, legumes, fish, low-fat versions of dairy products and small amounts of healthy fats (like olive oil) in your regular diet. Drink lots of water, at least 8 to 10 glasses, in a day. Water is essential for the health of the cells. It aids in digestion. It works as a detoxifying agent and as an appetite suppressant. Do not skip your meals and have a heavy breakfast.

Exercise to Lose Stomach Fat

And in contrast to many people's views about removing stomach fat, spot exercise is not effective for getting rid of belly fats. Even if you perform several rounds of crunches or abdominal exercise daily, you are not going to flatten your stomach. Nevertheless, you can strengthen and tone the abdominal muscles with spot exercise. While speaking about the exercises to lose belly fat, performing moderate physical activities for about 45-50 minutes, 4 to 6 times a week, is sufficient to effectively remove fat from stomach. The more time you indulge on rigorous cardio exercise (like brisk walking, cycling, running, jogging, etc.) and aerobic exercise, the faster you will lose belly fats. Remember, skipping a few days in between will only mean you start all over again. You can increase the duration and intensity of the exercise gradually, as your stamina increases. Do not forget to perform 5-10 minutes warm-up exercises before you begin with your exercise regime

Adopt Lifestyle Changes

Be active and avoid use of locomotives for short distances. Prefer taking the stairs instead of using the elevator. Walk as much as you can and avoid driving your vehicle for short distances. Avoid late night dinners and heavy food at night. You should enjoy your dinner 2-3 hours before going to bed. There are certain lifestyle changes that can indirectly help you to lose tummy fat. Avoid excessive consumption of alcohol. Stop smoking and avoid taking too many medications. You should stay away from all those things which lead to hormone imbalance and obesity. Yoga, meditation, music, leisurely walk, sports activities, vacations, sufficient sleep, etc. help lower stress, an unavoidable factor of modern life. Excessive stress can result in hormonal imbalance and obesity. So, leading a stress-free lifestyle is important, if you want to shed those extra pounds.

In the last but not the least, the best way to lose belly fat is to follow the above tips from today itself. Many times, we tend to postpone things until the day comes, when it is too late to correct. Be patient and inculcate healthy lifestyle changes to lose stomach fats effectively. Losing stomach fats not only improves your appearance and general health, but you will also become more confident with yourself

The new way to lose fat quickly

The concepts that coming to everybody when he thinking to losing weight-

 Health info :

 When we make up our minds about losing weight, there are always certain exterior motives pushing us to do so. It could be anything from weddings to class reunions, or romantic vacation to an exotic place or summertime. Or (in the case of defense personnel) even an inspection by the senior authorities. The need to look beautiful, thin, and flattering at such occasions can make some of us want things badly. While losing a sizable amount of weight is good for everyone's health, doing so in a non-healthy way can be dangerous. Before you even begin to put yourself on the road of starvation, remember, keeping yourself from nutrients that nourish your body is a very bad deal. This will only make you lose water weight, which you will gain right back as soon as you start eating. So, how can we go about losing weight properly? Do you have 2 weeks to spare? Do not fret any further as help is at hand. There are some fool-proof ways that can aid in bringing about weight loss in a short span of time. Here are the key ways to lose 10 pounds in 2 weeks. It consists of a combination of two measures which have to be followed simultaneously.

Tips to Lose 10 Pounds in 2 Weeks

And whichever weight loss program you adapt to, make sure you get a green signal from your doctor. You have to be careful, so that the program will be easier for you to maintain your goal for now and the future.

• Intensive Exercise:

Some form of physical exercise everyday, for one full hour, will be very beneficial. This refers to intensive exercising, not casual physical activity. Exercises can include either brisk walking, cycling, swimming, jogging, running or even a combination of these. Joining a gym for the same will also help, because if you have spent money on a weight loss program, you are more likely to follow it with complete discipline.

Getting into intensive aerobic exercises and strength training activities will help you lose 10 pounds in 2 weeks. By eating less and sensibly, you are reducing your daily calorie intake in the first place. Plus, by adding rigorous workout routines, especially, cardiovascular exercises, you are doubling your chances of losing weight quickly. Understand that 1 pound of fat is equal to 3500 calories. In order to lose 10 pounds in 2 weeks, you will have to lose 17,500 calories in a week. For this huge chunk of calories to be lost, you need to take your doctor's advice about your body type and its efficiency to handle it properly. You don't want to make yourself malnourished and weak by the end of 2 weeks.
  

Now the important step working out at the gym or home, start walking in the mornings and after dinners. You will have to add an extra hour of walking to your present exercise routine. Add running, jogging, rowing, swimming, hiking, or cycling to your cardiovascular exercises. Alter these exercises throughout the week and see how your body sheds calories in a healthy manner.

Weight training is another way of improving the appearance of your body, as it basically involves a type of strength training that uses weights to increase stamina. Types of equipment include barbells, dumbbells, pulleys and stacks in the form of weight machines, and the body's own weight in case of chin-ups and push-ups. Weight training exercises help in improving muscle strength, bone-density, flexibility and metabolic rate. These exercises help in getting rid of excessive flab, and give your body a toned look. However, they need to be done under the guidance of fitness trainers and experts.

•   Changes in Eating Pattern:

Instead of eating 3 large meals, break it up into 6 small meals in a day. Smaller, more frequent meals keep your blood sugar stable and provide a steady source of energy, which in turn fuels your metabolism. Many of us who wonder how to lose 10 pounds in 2 weeks often forget this fundamental rule because we have become conditioned to the routine of 3 meals a day. Also, you need to understand that it is you and only you who can control the way you eat. By that I mean, the time at which you eat, the kind of food you eat, and most importantly, the amount of food you consume. The point here is to eat less and not to get hooked on fad diets. The unnatural fad diets that claim you can eat anything you wish and still lose weight are impossible. A tiny fact these diets leave out is that the people who are eating anything they want, exercise a lot as well. So, the calories are burned quickly and in no time. But the fact of the matter is, nobody really wishes to eat less and starve themselves to lose a few pounds.

For first and foremost, go on a detox diet. It will cleanse your body thoroughly and help you lose 10 pounds in 2 weeks in a healthy manner. You can also take a look at healthy recipes to prepare at home, to keep your diet in check. Add fresh fruits, vegetables, beans and lentils, oats, all types of potatoes, brown rice and noodles, fresh fish (nothing frozen or defrosted), unsalted nuts and seeds, natural yogurt, and herbal/fruit teas in your diet. Once you are through with the first phase of this diet, eliminate fast food from your life. Along with this, you need to steer clear of red meat, chicken, turkey, sausages, burgers, cheese, cream, butter, all foods containing wheat, sweets, chocolates, soft drinks, alcohol, coffee, and tea.

The harsh truth of our lives is that junk food is unhealthy. Get rid of the habit of snacking on junk food every now and then. Say good-bye to burgers, fries, deep-fried foods, soft drinks and sodas. If they have to be eaten, eat them in moderation. Wherever possible, replace them with healthier snack options like salad (without any rich dressing), nuts, fruits and brown bread sandwiches.

Research has proven the effectiveness of certain food items in fighting fat. These food items include almonds, soybean, eggs, lentils, fish, yogurt. Almonds are high in Alpha-Linolenic Acid (ALA), which can accelerate your metabolism. Also, almonds have a high fiber content and the good fat (HDL) which satisfies appetite very soon. So you are less likely to have cravings and overeat. Eat a handful everyday. Eating eggs for breakfast makes you feel fuller for longer, so that you eat less at your next few meals. Calcium-rich fat-free yogurt can boost your body's fat-burning mechanism, and accelerate weight loss. Lentils being high in protein and soluble fiber stabilize blood sugar levels. The end result is - a flatter tummy.

And in addition to the above, drinking 8 glasses of water and getting sound sleep of 7 hours everyday will improve the effectiveness of the new exercise and diet routine. All these measures have to be followed with consistency and require a lot of discipline. They have to be practiced everyday for 2 weeks, and then there will be results for all to see. Stick to a healthy weight loss program, drink more water throughout the day, and take multivitamins. To lose 10 pounds in 2 weeks requires a strong commitment, mentally and physically. There are many other ways to lose 10 pounds in such a short duration, but they include crash diets. Crash dieting is, altogether, an unhealthy practice and not at all the best way to lose 10 pounds in 2 weeks! These types of unhealthy diets and weight loss programs should not be followed as they don't provide any positive results for you or your body. You may think you have lost weight for good, but all you end up losing is water weight, which will return quicker than you imagine.

In health experts would say that there is no one best way to lose 10 pounds in 2 weeks, because what works for one person may not work for the other. But in general, a combination of the two measures given above is recommended for all those who enroll for weight loss programs. Of course, it goes without saying that it would do you a lot of good to carry on with these change in lifestyle for the rest of your life! Good health is one of the best gifts that we can give ourselves. So, prepare yourself and follow your goals till the end.

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For what yoga helping

 Yoga is prominently known as a physical discipline, there is lot more to yoga than its physical benefits. It helps you experience a sense of ease and well-being and thereby helps you create a life that is filled with harmony and vitality. While yoga has many benefits, here are the top three health benefits it has to offer in reference to your digestive system.

Digestion is a complex process in which our food is broken down into nutrients that our body uses for various functions. The main job of a digestive system is to break down this food, turn it into nutrients, and eliminate waste that is not needed by your body.
Our digestive system is supported by parasympathetic nervous system. Yoga poses aid help in effective functioning of parasympathetic nervous system and thereby helping our body with efficient food digestion and assimilation.
Posterior Stretch Pose, a pose in which internal organs are compressed and massaged, results in enhanced functioning of our digestive system because of increased blood circulation within and through these organs. This particular pose results in contraction of pelvic cavity muscles. Although the body does not move at all in this pose, the internal contraction of pelvic floor muscles impacts the organs located in that region and thereby results in effective functioning of digestive system.

Here’s how posterior stretch pose is performed:

Now stretch out your legs so that your knees are straight
Position the palms of your hands on the respective knees and start bending forward with your head and trunk while you move your waist downwards. Continue with this movement until you reach your big toes without bending your knees
Rest your forehead on your knees while keeping your knees straight, breathe deep and continue with slow exhalation. Stay in this position as long as you are comfortable. Return back to normal position and breathe normal.

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Guide to get perfect massage

Massage is a therapeutic sensual stimulation to rejuvenate and enhance circulation as well as to relax the muscles. In order to determine how to give a massage you should identify that this is a completely structured and controlled procedure that should be adopted only after the proper know-how of its norms and specifications. In order to massage someone properly you can opt for some massage school where you can get the needed credentials as well as the methodologies to improvise the right kind of understanding of how to give a massage. There are various methods that a person can acquire to learn massaging just by a bit of research work and this includes proper analysis of online videos as well as concerned tutorials. These demonstrate easy methods of giving a massage that can be implemented at home with no difficulty.

 You should always take a small pause before beginning and try to inhale and breathe out so that you gain a better control over your senses and rejuvenate the sensual connectivity. Swedish genre of massage is perhaps the most common tool for getting the right techniques in massage.
To use your forearm and using the flat section of the hand is a great way to give a massage. You should become skilled at generating long strokes as these are the key specifications of this technique. By this act the impact of your stimulation reaches muscular depths and enhances circulation.

You have sure that the person is lying straight and relaxed preferably with their back facing you. Another interesting aspect of how to give a massage is to know the place where you need to position yourself. The right place perhaps would be near the forehead of the subject. Start with the shoulders and move down the length of the spine. Massage increases the circulation of blood from heart to the skin cells. This brings considerably higher content of oxygen to the cells. Nervous system is also catered to by a proper massage and by relaxing your mind and sensitive body parts like neck and spine, Massage benefits are seemingly unparalleled.

And one of the other prominent Massage benefits is that it heals largest body organ, the skin in a very acceptable format. Massage increases the circulation of blood from heart to the skin cells. This brings considerably higher content of oxygen to the cells. Nervous system is also catered to by a proper massage and by relaxing your mind and sensitive body parts like neck and spine, Massage benefits are seemingly unparalleled.

And for treating blood pressure, stress hormones and anxiety are also some of the Massage benefits. Massage helps in balancing the hormonal and chemical balance in the body and Massage benefits also incorporate improvement your sleep quality. Aroma massage is a common genre of massage therapy and this massage benefits by removing all your mental stress, and reenergizing the body. The massage involves the uses of some essential oils like lavender.

Benefits of Tantra Massage

 There are many benefits to make Tantra massage that one can truly enjoy.And these benefits are coming from one's belief in spiritual as well as physical harmony and that they should achieve that particular harmony between the physical and spiritual for them to enjoy life and for them to be able to live life to the fullest. Also, the concept of the Tantric massage is from the conviction of oneself that massaging entire body is one way in awakening your senses as well as in avoiding worries and frustration that one has and which can cause so much stresses and baggage in their lives.
 

 And they many wrong conceptions of people regarding this old art of massaging, the greatest misconception of which is the idea of Tantric massage that it gives pleasure sexually or the idea that it teaches the particular receiver on how to extend their own sexual pleasure. Although these concepts are included in other sessions, these concepts are just part of the entire goal of Tantric and that the concept of sexual pleasure open to the public's knowledge and are highly welcomed by the public. People seldom focuses on the sexual pleasure part that they often neglects the whole idea of this particular massage.

 In this main concept of Tantric massage is to actually create the proper path foe sexual energy to flow accordingly. This channeling sexual energy is very powerful that it can be use constructively in self-realization and towards self-growth of the individual who practices Tantric. You see, for us to be able to overcome daily obstacles in our work, or perhaps running a company or become successful in our own life, we must be free from unneeded burdens and unnecessary stress. These burdens may come from your sexual frustrations, poor relationships, negative thoughts, and all other depressing things. With Tantric massage, all these facets of your life will be touched and will become better.
 

 To getting an appointment on having Tantric massage, one should call the center and ask for more information regarding the sessions they are offering since this particular center may offer different service from the one that you are expecting to get. Some services are only offered for couples to do together for those who wanted to reignite their relationship spiritually and physically as well. This kind of session is designed specifically for the couples to learn exciting and new ways in giving pleasure to each other to not just be better lovers but also to become much better partners too.

 And there are also other sessions that are offered for people who are super busy and very much stressed like working moms as well as for those who just wanted to rejuvenate from stress, be relaxed and recharged their energy. Expert therapists of Tantric can certainly help both women and men who have problems in their sex life. These are all because Tantric massage conveys the Eastern philosophy which is the celebration of oneself in all facets of his life which can help in achieving balance and ultimately peace within.

Fish Oil and how Pregnancy woman take Benefits from it

When you first learn you're pregnant, usually, you're excited about the new life growing inside. But, quickly that joy can be replaced by concerns-even fears. You wonder about your baby's health and how you can make it the best possible.

And, you must choose foods, especially fish, carefully because too much or the wrong type may harm your baby. But, are you missing the benefits of fish oil for your baby's health because of fish safety fears?

Well, you don't have to. With omega-3 fatty acid supplements, you can get the benefits of fish oil. And, the right, high-quality supplements can have real benefits for your baby's health. The most important fatty acid in fish oil supplements is  DHA  (or docosahexanoic acid).

Why is  DHA  important for fetal health? It's important because studies show DHA helps build your unborn baby's brain, nervous system and eyes. Adults can get  DHA  from foods like eggs, milk and fish and that can still be the best way when you're pregnant.

But, what if you have allergies to eggs or milk or don't like those foods? And what if you can eat fish but want to avoid getting too much mercury or the other dangers of fish during pregnancy? Then, the best way for your unborn baby to get  DHA  may be through fish oil pills.

There are several important benefits of fish oil supplements during pregnancy. One is higher birth weights in babies whose mothers take it. In fact, studies show a high correlation between getting enough  DHA  from omega-3 sources like high-quality fish oil pills and a baby's head circumference and weight at birth.

Moreover, other studies show that, in some cases, getting enough  DHA  during pregnancy can reduce the likelihood of repeat premature births.

Another advantage of  DHA  supplementation during pregnancy is related to baby brain development. Research showed that two-year-olds whose mothers consumed fish oil with high amounts of  DHA  during pregnancy had higher hand-eye coordination test scores.

Additional studies found that older children had benefited that pregnancy  DHA  intake with higher IQ, verbal intelligence, communication and social skill development scores. They also had better attention spans.

In visual development, some studies, also seemed to be better in babies whose mother's  DHA  intake was strong during their second and third trimester of pregnancy. And, other research showed that babies whose mothers got high enough amounts of  DHA   during pregnancy got fewer colds.

While nothing guarantees any of these outcomes, if you're pregnant, you may be able to enhance your baby's health by taking fish oil pills.

But, you can't just take any fatty acid supplements you can find and you don't cheap out on your own or your baby's health during pregnancy when you buy them. Getting the benefits of fish oil during pregnancy without worrying about fish safety is possible if you choose right product. For one thing, your fish oil supplements need to contain the highest amount of  DHA  available.

For another, to be safe for you to take during pregnancy, your omega-3 fatty acid supplements also must have negligible amounts of toxins like the mercury you're trying to avoid from fish. Moreover, to be certain you and your unborn child get all the benefits of fish oil, they should contain the purest fish oil from the best places on earth.

And, in order to prevent stomach upset, among other things, your supplements should be as fresh as possible.

You have to make many choices about nutrition and maternal health during pregnancy if you want the best outcome from your pregnancy. Choosing a fish oil supplement to ensure high-quality, high dose  DHA  intake is one of the most important ones you'll make. Pick your supplements carefully and you may be able to improve your baby's overall health at birth and later in childhood.

What are you know about Growth Hormones and taller ?

You don`t happy with your current body height, now yo have chances are you are looking for ways to grow taller naturally. Of course, the term tall is relative and depending on the culture or country, someone might be seen as tall or short. In the end, if you are not happy with your height, then it doesn't really matter what others say, though. See, your height and growing in general are based on your body's growth hormones. Growth hormones are not just responsible for your bone size and structure; they can also determine your muscle mass. Hormones are produced by your body's glands, whereas the hormones itself are chemical components. The glands are responsible for producing them and releasing them into your blood streams, so that they can consequently be delivered to the right places in your body. Once arrived, the hormones then trigger the according growth process and body development.

Growing and developing your body is just one of two functions that your hormones have. Sometimes, hormones are responsible for triggering a new process that has the purpose of mass producing other hormones. As you can see, your body's hormonal balance can quickly become very complicated through these chain reactions. However, since people know how important these growth hormones are if you want to grow taller naturally, many started to look for other streams to tap into for more of these hormones. Most of these streams are external sources in the forms of injections, supplements or pills. See, there are certain amino acids that can be used to produce growth hormones. By consuming such amino acids - whether it's in the form of an injection, pill or supplement - the body starts to produce more of the according growth hormones. It is something that bodybuilders commonly use for their purposes, too. However, this is also where it gets quite dangerous.

It is definitely not recommended for anyone to take in such products with these hormone stimulating amino acids without proper instructions from a supervising doctor. There are so many side effects to these products that it is questionable whether it's ever a good idea. These side effects can be quite detrimental to your health in the form of hair loss, high blood pressure, nervousness, drowsiness and more. As I have already mentioned above, your body's hormonal balance is extremely complicated. Moreover, everyone's body is different, thus making it even harder to be able to know how many amino acids would be healthy for any certain individual. Whereas it would be nice to be able to successfully tap into such external sources, it's just too risky in my opinion.

And you may be surprised, though, when I tell you that there are natural ways to stimulate your glands to release more growth hormones. Hormones are being released all the time into your body and a healthy lifestyle can be very supportive in this regard. As you will find out, the right diet and regular exercise have the potential to naturally cause your glands to release more growth hormones into your system. Moreover, massage has been found to have similar effects if the right reflex points are stimulated.

How Get healthy when you losing your stomach fat ?

When you look to this main you  may be hear alarming news but once you hear it, you will want to know how to lose male belly fat fast. If you have a waist circumference that is more than 40 inches, you will be more prone to illnesses that can suddenly end your life. Belly fat is also known as abdominal fat and those who have it have increased chances of acquiring sleep apnea, type 2 diabetes, heart disease, stroke, osteoarthritis, gallbladder disease and cancer.

In order to eliminate belly fat, you must lose fat from your entire body. It is a known fact that when men lose weight, it is their abdomen that is the last to shrink. Do not fear as this article will tell you how to lose male belly fat the healthy way.

The first thing to do would be to stop yourself from starving and forget your useless dieting. Instead, eat healthily. When you take away foods that are in high calorie from your diet and replace them with healthier ones, you would be able to sustain your new found healthy eating habit. Instead of eating fried foods, consume foods that are grilled, baked or broiled. Do not eat fatty meats, processed foods, salty meals, sugar-filled foods, carbonated drinks, alcohol, caffeine, saturated and trans fat, and quick-digesting carbohydrates. Rather, eat more fruits, vegetables, raw nuts, brown rice, whole wheat bread, avocados, tuna, fish and chicken as these are healthier options.

Never let yourself get hungry. You should eat small meals six to eight times a day so as to lose belly fat fast. Stay away from restaurants that will make you eat a lot of food. In addition, these restaurants also have oversized foods that are loaded with hundreds of calories.

Now always drink 8 to 10 glasses of water every day. This will satisfy your hunger pangs thus preventing you from eating a lot. This will also prevent dehydration, fatigue and sluggishness as these three would make you inactive thus calories taken in are not burned but stored as fats.

And your metabolism should be increased so that it can burn calories faster. Exercise at least three times a day for 30 minutes to an hour. You can run or jog one day and then go biking or swimming the next day. For you not to get bored with your exercise routines, do a variety of cardiovascular exercises each time. You can also do aerobics and try the various exercise machines in the gym. If you want a more gentle exercise, try walking in the morning every day for an hour.

One side of a situation from cardiovascular exercises, you should also do strength-training. This will make your metabolism active throughout the day because your muscle tissues will be increased. An example of such strength training is weight-lifting. This will focus on your entire body and will tone it and eliminate body fats. In a week, go weight training for three days and rest in between days to allow the muscles to grow.

And to lose male belly fat you should do abdominal exercises such as crunches, side bends and leg lifts. This will tone the stomach area. When the fats in the abdomen are eliminated, your stomach will look tighter.

A flat stomach will make you look and feel good. To achieve this, follow these tips given on how to lose male belly fat the healthy way.

The sensitive point things to lose weight

Everybody have her own problem areas, whether it's the butt, the hips, or the abs. Yet no one has come up with a clear-cut simple solution to getting rid of these problems.

Now I am going to lay out exactly why you have problem areas and how you can get rid of them....

The Science Behind Problem Areas:

Fat cells have two types of receptors, (Alpha and Beta) the people with issues getting rid of stubborn fat have more Alpha receptors, which inhibits the breakdown of fats. Also Lipoprotein Lipase is an enzyme in the body and people with stubborn fat usually carry a lot more of this enzyme. (Lipoprotein Lipase assists in fat storage)

Yo want now to lose fat 

-Spot reduction, has been praised for a long time. This is when you target the problem area with strength exercises and follow that routine with 30 minutes of cardio.

-Diet pills all around the market place now are equipped with herbs that have been proven to decrease Lipoprotein Lipase.

-Calorie manipulation has worked the best for me. A lot of people make this harder than it needs to be... You have carb cycling, 3 on 1 off routines, and etc, yet the simplest way to have effective calorie manipulation is by learning how to eat healthy and balanced. Learn to live, and by nature you'll notice that some days your calories will be high and some days your calories will be low. (The key is to stay as close to you necessary caloric intake count as possible)

-Use less cardio and more weights. People who do more weight training have harder bodies. Weight training can change your bodies make up, and produce more free testosterone, which is the hormone that assists in adding muscle and burning fat.

-Moderate to high cardio output will serve you better over a period of time. Even though slow cardio keeps you in a fat burning zone throughout the workout. High output cardio keeps your metabolism higher throughout the day which allows more fat burning over a longer stretch of time.

-Get some sleep and practice stress management. If your well rested and happy you'll notice your body is harder and more lean than ever. Stress equals cortisol, and cortisol equals fat storage. So do a little yoga or sleep an extra hour if you can, to keep that stress low and your weight loss going.

what are relax do for body particularly for bodybuilder

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                   "Our bodies are our gardens, our wills are gardeners."

                                                                                                          William Shakespeare

 Now some people might think of relaxation as sitting in front of the TV, going to the pub, spending time with family or friends. These may be relaxing times, but they still require a degree of emotional, mental and physical stimulation. True relaxation is a moment of emotional, mental and physical quiet. Your breathing and heart-rate slows, your muscles relax and you feel calm and at peace in your body.

Here I will describe progressive relaxation which is basically a relaxation routine where you relax your muscle groups from the top of your head, all the way down to your toes. It was devised by Dr Edmund Jacobson sometime in the 1920's as a simple way for a person to consciously relax whole muscle groups at a time and their mind. It was similar to the standard hypnotic induction as a way a person can consciously relax. It was an effective, but slow process.

Other therapists mainly Richard Suinn, then Herbert Benson both in the 1970's modified the procedure and speeded it up. Now progressive relaxation is a proven, simple way of relaxing the muscles of your body and mind.

Relaxation itself is valuable to health as it relieves mental and physical tension. When both your body and mind are at ease, other mental skills become unlocked, then your progress toward mental training, self-esteem, goal-setting and concentration will be smoothly accomplished:

Close your eyes if you want.

Take a deep breath and clench a fist tightly. Hold for three seconds, imagining the tension in the fist as a colour, light or electricity, something that will represent tension for you.

Relax your fist as you exhale slowly. Imagine the muscle tension change colour, light blue or green work well, or change the substance, feel it dissolving or melting away. Notice the difference in your hand before and after it was clenched and the relaxation it should feel now.

Do the same with your other hand and in the future, you can clench both hands at the same time.

Breath in slowly, carry on with the muscles of both arms, really tense them, imagine the colours or shapes, however you imagine the tension to be, then release and exhale letting the colour or shapes change. Let the arms relax and enjoy the feeling.

What other part of your body do you think we will relax next!

Onto your face. Really scrunch your face up and notice how good it feels when you relax it.

Shrug your shoulders, hold, then go through the relaxation procedure. Just let go.

Next your chest and back. Start to feel like a rag doll.

Now onto your waist.

Proceed to your hips and buttocks, breath in, tense and relax them.

As you breath out, you might think about the feelings in your legs. Tense your thighs, let them go. Feel yourself sinking into the floor.

The calf muscles now, getting soft and loose.

Finally your feet. Feel all the tension draining away.

Isn't it interesting how your body relaxes without trying too hard. Enjoy the feeling of calm. You can go through this exercise as many times as you wish, just notice how relaxed you feel at the end.

You can also do it quickly. Tense and relax the upper body as a whole, then the lower body, then the legs. Relax that way between sets.

You can utilise this relaxed state by making positive suggestions to yourself.

Another way to do this is without tensing your muscles, perhaps just before you sleep as you lie in bed, as physically tensing your muscles may keep you awake. Imagine a wave of relaxation soothing it's way down through your body, maybe it's a soft colour, one that can really relax you, going into every fibre of your body. Remember a time of quiet and peace, a sanctuary perhaps or gazing at the stars on a clear summer evening or lying on the beach, hearing the waves gently lap on the sea shore. Engage in the moment.

Here's an ideal method for instant physical relaxation which comes from Yoga. Breath through your eyes. That's right. Imagine as you inhale, the air your breathing is entering your body through your eyes. You can actually feel your muscles relax if your eyes are open, or closed. It happens all by itself!

The end of article about relax