5 Essential Surfing Workouts

Surfing is a sport that you can enjoy for a lifetime but accompanied with it is using a surfing app. It’s fun, exciting, and even cathartic at times. No matter what your skill level, you’ll get a great workout surfing. But there are many surf exercises you can do to get your body and breathing in top shape before paddling out. Here’s a few:

Balance

Surfing requires a high degree of balance, but most rides aren’t long enough to have a dramatic training effect on your balance. Stand on a balance board and do a variety of squats and lunges. If you don’t have a balance board, stand on one foot with your eyes closed. Try to stay balanced for 30 seconds or more. Like all skills, your balance improves the more you practice, so practice daily.

Core: Side Plank with Reach Through

Strong core muscles stabilize your torso to help your paddling, balance, and rotation through turns. The side plank and reach-through exercise emphasizes the oblique muscles and adds a rotational component. Prop yourself up on your side with your right side closest to the floor. Stack your feet and stabilize with your right forearm. Straighten your left arm toward the sky and look up at your left hand. Reach your left hand underneath and behind your body. Follow your hand with your head and eyes. Keep your torso braced and don’t let your hips drop. Do 1 to 3 sets of 15 to 20 reps per side.

Leg Strength: Single Leg Squats

Stronger legs help you stay balanced and in control of your board. Whether you are a high-performance surfer or just getting started, single leg squats will develop the core, hip, and leg strength to perform at your best. Stand on your right foot and lift your left foot about 5 inches off the ground. Keeping your right knee aligned with your middle right toe, lower down to a 45-degree knee bend. Keep your back straight and your head in line with your shoulders. Don’t let your knee track too far past your toes. Complete 5 reps on each leg, holding for 1 to 3 seconds in the lowest position. For more challenge, hold a medicine ball at your chest or increase the depth of the squat.

Pre-Surf Warm Up: Deep Squat with Overhead Reach

Before you paddle out, you want a quick warm-up to loosen your hips and shoulders. Place your feet a little wider than shoulder width apart. Your toes can turn out slightly. Squat down, keeping your torso straight and your gaze forward. Touch the ground with both hands, pause, and then stand back up. As you stand up, circle your arms upward and reach toward the sky. Repeat 10 to 15 times.

Paddling

A surf session is about 50% paddling compared to the 5% spent wave-riding (Mendez-Villanueva & Bishop, 2005). It’s safe to say if your paddling muscles are not conditioned, you will have to cut your session short. The following pool workout will challenge your paddling endurance, strength, and power.

Warm Up:
5 minutes of mixed strokes.

Main Set:
2 x 100 yards at a brisk but comfortable pace (endurance).
3 x 50 yards at a faster pace than the previous set, with 10 pushups after each 50 yard effort (strength).
4 x 25 yards all out (power).

Rest for 15 to 20 seconds between each effort. Rest for 2 minutes before repeating a second round.

Breath Control:
Finish with 3 to 5 sets underwater. Swim one lap at endurance pace above the water. When you turn at the wall, swim underwater as far as you can while holding your breath. This drill simulates paddling and then having to duck-dive a wave. It also prepares you mentally if you get held underwater. For safety, make sure you do this drill with a partner. Work on staying calm and relaxed, especially when you feel the need to come up for air.

Scott Adams has been a fitness professional for 15 years. He holds a degree in Exercise Physiology and advanced certifications from the National Strength and Conditioning Association (CSCS) and the National Academy of Sports Medicine (CES). He created the top-selling training video for surfers, Surf Stronger, The Surfer’s Workout.

Looking For A New Level – Surfski Training With Sean Rice

Surfski paddling is so much fun, just getting out on the water is enough to keep you hooked for life. But, surfskis and fitness paddling go hand and hand, which often leads to paddlers discovering the fantastic world of surfski racing. A new commitment to the fitness paddling and training lifestyle shortly follows! Getting a surfing app is what you will do first before watching surf contest.

In the beginning, just adding miles, keeping track of times and exploring new conditions to paddle in is usually enough for those new to the sport. But as paddlers become more comfortable in their boat, and more experienced and ambitious, the fire to improve and test abilities inevitably grows.

The only way to make real forward progress in your kayak racing and training is to plan properly, and then put the time in. You don’t want to take all the fun out of paddling, but taking the work seriously enables you to push harder and pass through boundaries. Setting and achieving goals is very gratifying, and can inspire you to step outside your comfort zone and discover aspects of the sport that weren’t apparent before.

Coaches and top athletes are a wealth of information on this subject. Who better to learn from than those who put it into action day in and day out? South African surfski paddler Sean Rice has made a name for himself on the international surfski racing circuit over the last few years, with podium finishes all over the world. Sean paddles out of Fish Hoek Surf Lifesaving Club in Cape Town, and is sponsored by Think Kayaks. Ambassador of the sport that he is, Sean took time to share some training tips and advice on how to take your surfski paddling to the next level.

Sean’s 10 Tips for Improved Surfski Training:

Do a minimum of 3 paddling sessions a week if you are looking to improve on your skill level. But, if you really want to see an improvement in performance, do 3-4 sessions during the week plus a longer one of 1-2 hours every weekend. Throw in some cross training such as running or swimming and soon you’ll be breaking through your PB’s (personal bests). It’s always a bonus to get training programs written for you by a coach. It takes away the worry about whether you’re doing the right thing or not.
Just about every session we do (except the long ocean paddles) revolve around some kind of interval training. Resting is important between intervals, but try limiting it to 1 minute for short sprints and 2 minutes for longer intervals such as 2000m’s. Being fast gets you onto runs which will then do the hard work for you!
I would suggest most of your interval sessions should be done on flat water, and the long distance paddles on the ocean. Speed and power should be all you are worrying about during interval sessions. Obviously take what you get water wise, but a good idea is to try timing your interval sessions for the less windy days (or parts of the day).
For ocean paddling, I would always choose downwind paddling if I have the choice. It takes a lot of skill and time to perfect downwind paddling, and it is fun, so it only makes sense to do it as much as possible! I personally like circuit courses as well every few sessions, as it gives you a bit of everything.
An unfortunate reality: the best tip for gaining competency on the ocean really is “time in the boat” (ha ha). Keep going out and get your confidence up, and that will have the biggest positive affect on your paddling.
There are quite a few really good technique videos on YouTube these days, a lot of them from the sprinters. Go through a couple of them and then practice while you do your warm up and warm down every session. No one with a sense of humor likes to go out and slog away for an hour’s session solely on technique, so I try compensating by doing a little every session.
Gym work does pay off. It takes a while, but with hard work it does help. I do 3 gym sessions a week to maintain strength. Concentrate on body weight exercises in the beginning and get advice on good technique. It’s the best way to get out of the cold weather as well!
Comfort directly affects your confidence in the boat, which directly affects your boat speed. Being comfortable is building block number one so boat choice is very important. I like to explain it to people this way: yes an elite boat such as the Think Uno Max may be super-fast, but with surfski paddling if you miss just one stroke it can make the difference. It only takes one missed stroke to miss one run, which unfortunately can cost you 50-60m! Miss a few strokes during a race and all of a sudden it makes more sense to slide back into the Evo II, which is more stable so that you don’t sacrifice your overall speed.
I don’t take any sports supplements myself, but I do race and train with a very simple electrolyte juice. They’re all much the same with regards to nutrition, but some can be quite potent and might upset your stomach over longer distances. I normally put in just less than what the tub advises as to make it easier to drink. Over really long races such as the Cape Point Challenge (50km), I normally take some energy gels with me. Two or three for the race, and one back up just in case!
Set GOALS! Make them attainable goals so that you know where you’re heading and what you want to achieve from your training – and never be shy to ask the guys around you for advice!

If you would like advice with training programs please feel free to send me an email at [email protected] – I would be more than happy to help out!

Check out this great video of Sean in action. In August 2011 he stopped by Deep Cove Canoe & Kayak in Vancouver, on his way to the US Surfski Championships in San Francisco. Deep Cove holds a hugely popular Tuesday Night Race Series, which Sean was able to attend while there. To make things fun and challenging, race organizers decided to hold Sean back by 3 minutes. This gave everyone a chance to catch a glimpse of Sean as he flew by in his Think Uno. The fact that we are able to get on the water with the world’s best paddlers is one of the things that makes this sport so great!

Reliable Bathroom and Kitchen Refinishing

Refinishing the features in your bathroom and kitchen is easy when you have BSR of Hawaii on your side. Using top-tier refinishing products, our experts are able to reinvigorate any old bathroom or kitchen. The multi-stone coating is a very economical way to upgrade and customize your kitchen to a more modern day look. It can totally revitalize this most used room in the home. A gallery of modern kitchens Sydney that have reached the concept stage at Nouvelle.com.au.

Receive FREE estimates on your refinishing project when you call 808-672-6764. We offer a 5-year prorated warranty on workmanship and materials.

Hassle-Free Countertop Resurfacing

Thanks to the multi-color bathroom and kitchen refinishing products of today, it’s now possible to resurface countertops in modern decorative styles without having to rip out cabinets, plumbing, flooring, and more.

Any type of countertop surface can be refinished in place:

  • Tile countertops
  • Cultured marble countertops
  • Corian countertops
  • Fiberglass countertops
  • Formica countertops
  • Porcelain countertops

Combing multi-color surface products with top or intermixed catalyzed products creates a new, up-to-date granite look for your existing countertops. The same products can even be used on your walls and around your tub!

Which Colors Should You Choose for Your Tub?

Deciding on the colors you want for your refinished bathtub can be hard. That’s why we’ve come up with some tips.

  • You should know that the lighter the color, the easier it is to maintain.
  • Your room will feel larger when you use a lighter color.
  • Very few home buyers object to white in the bathroom. So if you’re fixing up your home to sell, white would be a good option. When showing off your bathroom, the white color will show better. Plus, white will most likely match the color of your sink and toilet making a complete bathroom set.
  • We don’t refinish in dark colors. We’ll be happy to give you any medium or light color, but we know that darker colors aren’t practical to maintain.

Wide Variety of Granite Bathtub Choices

At BSR of Hawaii, we’ve made the effort to provide you with examples of our available multi-color granite bathtub choices.

Please know that every computer monitor picks up colors differently, so the color you see will most likely not be the exact color of the manufacturer’s color ship. However, the examples will at least give you an idea of the shade.

If you’d like to see a more exact color, you’ll need to visit a dealer’s showroom or receive a color chart from the color source. Many of our customers will visit a home improvement store, such as Home Depot, Lowe’s, or Ace Hardware.

You can also go to a store that sells bathroom products like toilets, tubs, and sinks. Next, tell us the brand and color of the specific manufacturer’s product, such as Kohler almond, American Standard bone, or Toto silver.

Another option is to pick up a color chip from one of the stores and call us with the color chip information so we can match the color.

Solid Bathtub Colors Add Elegance

As we’ve said before, you can go to a store that sells bathtubs and select the manufacturer’s name and color of your choice so that we can make it for you, or you can choose a color chip from any paint provider such as City Mill, Home Depot, or Lowe’s and we’ll get the color made for you.

If you decide to pick a color from a chip at the hardware store, you won’t be able to find a matching sink or toilet unless it’s a color chip from a bathtub manufacturer.

With 38 years of experience, we know that lighter colors are easier to maintain, with white and beige almond tones being the most preferable. We only mix medium to light colors because we know from experience that dark colors are hard to maintain. If you really want a dark color, go with a multi-stone color.

Colors can be combined to create a custom bath. Most people choose to have us refinish their tub and wall surround in one solid color to save money. However, you can always make the tub one color and the walls another color. Accent lines are available, too.

For example, we could make the tub blue, the tile around it bone, and then accent one row of the tile the same color blue as the tub. This is a fun way to customize your bathroom, but it does cost more and takes a second day to complete, click here.

15 Pilates Influencers That Are Motivating The World Through Social Media

These inspirational Pilates influencers have spent years mastering their craft and have now decided to pass it on to the rest of the world through social media. Each one of these individuals lives with the unique purpose of bettering the lives of everyone around them mentally, physically and emotionally. Here are the top 15 Pilates influencers in the world. Use the easy guide online to find the Pilates instructor course you want.

#15 Louise Taube

With 14 years of experience, Louise Taube is a Pilates enthusiast who is recognized as a leader and expert in her field. Having a number of certificates and degrees in dance and choreography, Louise has developed an extensive knowledge and vision about pilates that she applies into her everyday life.

#14 Emmanuelle Brown

Emmanuelle is known for her exuberant teaching style and refreshing personality. She is a holistic training specialist who, in her teachings and practices combines old yoga techniques with new Pilates styles creating a unique combination for her clients to make their life better and more meaningful. Her expertise range from weight loss training to skeletal re-alignment.

#13 Amy Jordan

Amy Jordan was a celebrity trainer before officially launching her company known as WundaBar Pilates. She started Pilates initially as a hobby but soon realized the benefits that came with it. From then on, Amy set out on a mission to share the benefits that she gained through Pilates with the rest of the world. Her ability to combine fitness and fun has attracted so many satisfied clients for Amy.

#12 Peta Serras

Peta Serras holds a diploma in professional Pilates, certifications in fitness and wellness along with many more recognizable achievements. Her remarkable work in the field of Pilates is reflected in her articles, videos and as well her famous DVD series known as “Stretching Series.”

#11 Karen Lord

Karen Lord started doing Pilates as a hobby but very quickly became addicted to the benefits and empowerment that she felt through the exercise. Karen is a certified Pilates instructor who has launched her own website along with Pilates classes to share her life experiences in a unique and persuasive way. Her style of Pilates is a mix of intense training merged with the fun of Pilates in order to provide her clients with healthier minds, bodies, and souls.

#10 Michael Feigin

Michael Feigin is an educated and certified fitness expert. He has been working in the fitness industry for over 25 years as a personal trainer, nutritionist and group fitness trainer. He is the owner and co-founder of many Pilates and fitness companies and has been providing unique Pilates routines and courses for his clients.

#9 Hollie Grant

Hollie is the founder of PilatesPT, a fitness studio and a provider of at home training exercises. Hollie’s core focus is towards women who cannot afford to go out or those who simply want to be in the vicinity of their homes to enjoy their workout. One of her famous online training plans is the “Model Method Online”. Her workout and Pilates routines are researched based and are designed to achieve better, stronger, and healthier bodies.

#8 Christa Gurka

As a physical therapist and Pilates instructor, Christa’s work has been recognized as some of the best fitness guides on social media today. She specializes in rehabilitation, injury prevention and physical therapy. Christa’s passion and positive energy has earned her the respect of many famous athletes globally.

#7 Jenny Redford

Through combining music with yoga, Jenny has created unique routines and workout schedules for her clients. She specializes in classical Pilates with new innovations. She is also specialized in post-natal recovery and restoration. Jenny always advocates public health and awareness.

#6 Kirsten King

Kirsten King is a post-natal Pilates guru! She provides easy to learn Pilates routines and exercises. She is also the Director at Fluid Form Pilates. She specializes in body toning and abs forming techniques.

#5 Alycea Ungaro

Alycea Ungaro is a world renowned Pilates influencer and a teacher of teachers. She gives training and courses to future Pilates teachers while also providing online classes to her clients too! Alycea has hundreds of YouTube videos offering unique Pilates routines and workouts.

#4 Lottie Murphy

A young and energetic Pilates instructor, Lottie Murphy is taking on the world! She is also a healthy lifestyle blogger and an expert in dance and body awareness. Lottie provides unique Pilates routines and workouts for her clients to achieve proper body alignment and great posture. She also has a great social media presence through her viral YouTube lectures.

#3 Lisa Hubbard

Lisa is an award winning Pilates instructor and also the creator and founder of Rhythm Pilates. She is an internationally recognized Pilates figure featuring on many shows and magazines. Her Pilates projects include DVDs and textbooks.

#2 Sylvia Bastianon

A classically trained professional ballet dancer, Sylvia began studying Pilates in 1994. Since then, she has evolved into one of the world’s most renowned Pilates instructor. Her teaching methodology includes a unique and profound experience about levels of body awareness. Her classes are fun and innovative and will have you coming back for more!

#1 Cassey Ho

An internationally recognized YouTube star and internet personality, Cassey Ho is an American media fitness entrepreneur. Besides being an exceptional Pilates instructor, she is also an advocate of developing a healthy lifestyle and body image. If you are looking for Pilates routines and exercises go visit her website today!

Utilizing Pilates In Physical Therapy

Most people, when they first hear “Pilates”, think “hardcore” workout and that only “fit people” can do it. Well, that is not true. People of all ages and all abilities can benefit from Pilates. Pilates is a form of exercise that was developed back in the early to mid-1900 by Joseph Pilates. It can be used with or without specialized machines. The objective and benefits are to improve strength, flexibility and joint range of motion and to develop a strong core, as well as to improve posture. In addition, this form of exercise evenly conditions the body, helps reduce injury or promotes recovery from an injury and enhances general body awareness. Nutritionist Northern Beaches providing the best start for our children through good nutrition is very important to many of us.

The core consists of the abdominals, back, torso, hips and buttocks, and when it comes to Pilates, this is where all exercises begin. Whether focusing on a shoulder issue, low back issue, postural issue, or even a neurological issue, it all begins with the core. To have a strong body is to have a strong core. This is done through a variety of exercises starting with the very basic to the very advanced.

Basic exercises can consist of general “mat exercises” using your body and breathing, with no equipment involved. At the basic level, the person is mostly supine, lying or sitting in a chair. Even a patient that might not be fully ambulatory can participate in these exercises. As the patient advances, a variety of basic equipment can be introduced, such as Pilate’s rings, foam rolls or Swiss balls, to help make the exercises more challenging. The exercises can also progress to different positions, such as standing, side lying, quadruped (on hands and knees) or prone (on your stomach). This is quite similar to traditional physical therapy exercises, as form, technique and breathing play a significant part in Pilates exercises. When advancing further to using “Pilates-specific” machines, specific instruction is needed by the therapist, as well as the patient. So, please do not attempt any of these exercises without proper instruction by a proper therapist or instructor.

When can Pilates be used? This may be a commonly asked question from a patient. It can be utilized at virtually any stage of the rehabilitation process. In the acute phase, the exercises are used to target pain control, reducing the acute signs of injury. In the recovery phase, this is when strength, flexibility and proprioception are promoted. This is the longest phase, when the exercises are advanced as per the patient’s ability and enables them to return to their previous level of function before injury. The final phase is the reconditioning or maintenance phase. This is when the patient must maintain all they have developed. If you do not maintain all you have gained, the body will deteriorate and become weak once again, risking re-injury.

In conclusion, Pilates can be used in all stages of the rehabilitation process for nearly every level of ability with all patients. Even though you may not be a high-level athlete, the truth is, every person can benefit from Pilates exercises. From injury rehabilitation to general strengthening, this is a wonderful form of exercise. Chances are, if you join us here at OSA for physical therapy, sure enough, some of your exercises will incorporate one form of Pilates or another!!

How Does Surfing Waves Compare With Flying Airplanes?

Having been a surfer and having ridden thousands of waves, bodysurfing, boogie boarding, and on many different types of surfboards, has been a special part of my life, for all of my life. During my lifetime, I became a Naval Aviator and amassed over 4,000 hours of flight time over a 12 year span. I developed a love for flying, just as I did for surfing. Upcoming surf events need an app to update the scoreboards online.

Thus, when I say that surfing is like flying, I speak from experience and lots of it.

From the time you climb into your vehicle heading for the waves to go surfing or the airport to go flying, there is a special feeling of anticipation and excitement. The adrenalin in your stomach starts churning. It seems that the ride is lasting forever. That’s why you see surfers running to the water with their surfboard under their arm or the pilot hustling through flight filing and out across the tarmac to his aircraft. They can hardly wait to get going.

Paddling out through the incoming waves to get into position to catch a wave gives you the same feeling of excitement as starting your airplane engine and taxiing out to the runway for takeoff.

Here comes the wave, you are in position and spin your board around and start paddling to get some speed up to catch the wave. You feel yourself being pulled along with the wave and then you are in the wave and stand up on your surfboard turning in the direction you want to go down the line. You are up and flying feeling the salt spray and the fresh air on your body and face. You feel alive and free, a feeling that most people will never be able to feel or understand.

You are sitting in position on the end of the runway, your takeoff checklist is complete, you notify the tower controller that you are ready for takeoff and he responds, cleared for takeoff, make a left turn at the end of the runway and continue your climb. You add full power, holding the brakes, you then release the brakes and the airplane starts rolling down the runway building speed. When you reach takeoff speed, you ease back on the stick and start flying. You continue gaining altitude and when you pass over the end of the runway, you make a left turn climbing on course. You climb to altitude and level out and at that moment you let out your breath looking over the countryside and feeling that feeling of freedom and excitement.

Catching the wave and taking off in an airplane give you the same fantastic feeling. Surfing a flying are both individual sports that connect you with nature, whether it be in the water or in the air.

When you get on the wave, you learn to trim your surfboard so that you will be more efficient and so that you will be able to ride the wave better, do your special maneuvers and at the end or that wave, you will paddle out and repeat the process for as long as you can.

The same is true with flying. You always want to have the plane trimmed to make flying the airplane easier. If you are out of trim, you will be fighting the controls to stay on course or if you are doing acrobatics or other maneuvers, they will be very difficult. So keep your surfboard and your airplane in trim.

What a rush it is to successfully ride a beautiful wave to its completion, whether all the way into shore or to where the wave runs out and you turn around to paddle back out for the next one. Landing the airplane at the end of your flight is the same as finishing your ride on the wave. You have a tremendous sense of joy and satisfaction. The fun and success you experience in both cases is awesome.

There is another thing that really makes these two sports so similar. You have your surfing buddies and your flying buddies that you talk story with. This is almost as much fun as the actual surfing and flying. The conversations are very similar. A big part in explaining how good that wave was is how you explain the angles and maneuvers with your hands. Without your hands, you couldn’t tell the story. You tell about the best waves, how big they were, what great maneuvers you did and then you get to hear the same from your buddies. It is so much fun talking about your surf and then planning for the next time out and where it will be. By the way, surfers are a lot like pilots, the waves and stories get bigger and bigger.

If you have never been around two or more pilots talking, you have missed a real experience. They really talk with their hands and normally with both of them at the same time along with their mouth. Then they are all talking and moving their hands at the same time explaining how smooth a landing or takeoff the made, how they performed the acrobatic maneuver, or in the case of navy pilots, how they flew in formation and how they made the carrier landing.

Both surfing and flying bring you satisfaction, fun, joy, camaraderie, story and lots of fun memories. So, go do it. Get in the water and the air! Surf Life!!

An online surf shop representing the latest surfboard products, [http://www.oakstreetsurf.com] is where you can get a good review of top of the line surfboard types and designs. You can talk with Chuck to discuss in detail the various options for you to ensure that you select the proper surfboard that will bring you surfing fun and success.You will experience the thrill and excitement of surfing.

Chuck believes that surfing will change your life forever. Just like flying airplanes, surfing is a sport that will give you the special feelings of being free and in close contact with nature. You will be able to apply the love you will obtain from surfing to everything you do and you will learn how to Surf Life! What a joy!!

To find out more about what surfboards, Standup Paddleboards, and what types and designs are available, visit the Oak Street Surf Shop at [http://www.oakstreetsurf.com]. You will also be able to talk to the experts with over 70 years of surfing experience. Visit the site now!

Article Source: http://EzineArticles.com/expert/Chuck_Herpick/1477936

Article Source: http://EzineArticles.com/7534074

Essentials For Successful Beginner’s Pilates

For those who wish to exercise in the privacy of their own home, but do not want to have to buy expensive equipment, a wonderful way to reduce stress and tone muscles at the same time is to purchase a few Pilates essentials to get you to practice Pilates successfully! Our curriculum emphasizes the principles underlying each pilates teacher training Sydney.

As a beginner, the Pilates exercise equipment you will need is loose fit clothes, which are as comfortable as possible in order to allow you to move easily. Another essential item is the Pilates mat which is all you need in the beginning. As you progress to more advanced moves, this article will cover some equipment that should be helpful for you to proceed.

1) The Significance of a Pilates Mat

Most Pilates exercise involves mat work which can be considered to be the basic of Pilates exercises. The best Pilates mat should be thick and durable which can be used in gyms, homes or studios. Most of the Pilates mat is created for protecting and cushioning the spine throughout the mat work regimes.

A Pilates mat can be purchased for a relatively inexpensive price, and for the most part all gyms and fitness centers will have a Pilates mat. Power Systems is a company that sells these mats, and so if you are interested in purchasing one you can check it out at Power-Systems.com.

Pilates mats can come in a variety of styles. For you to get the best ones, you need to check out their sizes, thicknesses, densities, colors, textures and materials used to get total satisfaction. You will find that typical prices for a Pilates mat ranges from US$25 to US$45. In the event you need to transport the Pilates mat to different places buy one that has attached handles and which can be folded and of light texture.

2) A Pilates ring which is mostly used for Windsor Pilates.

The Pilates ring is a stretchable rubber circle that is about 14 inches in diameter on the average. It can come in smaller or larger diameters, depending on what muscles are to be strengthened.

The Pilates ring was invented to sculpt core muscles. Core muscles consist of the abdominal muscles, the pelvic muscles, and the buttocks muscles. The Pilates ring is a safe way to sculpt these core muscles which is to tighten them through endurance stretching.

In addition the Pilates ring can tone not just the core muscles but other hard-to-tone muscles in the legs. Such an exercise in which leg muscles are tightened is when one lies down on a mat and places the Pilates ring around their ankles and, lifts their legs up and down slowly in order to feel the resistance.

Pilates ring can also help to tone arm muscles. An exercise that tightens the arms is one in which, in a standing position, the arms are raised straight over the head with the Pilates ring around the wrists and the arms slightly widened.

A participant should use the Pilates ring safely by not trying to strain the muscles too hard, which can lead to injury. These rings come in different resistance types, so it is best to start at the lowest resistance level and build up steadily.

The cost of these rings depends on the size, resistance, and manufacturer.

3) A rubber ball for the abdomen and buttocks exercise,

The Pilates ball is important mainly because it is a piece of equipment which is used in so many of the Pilates routines. It helps with many different factors such as helping you gain better balance and to increase the intensity of your workout overall, both which are incredibly important to most people.

If you wish to purchase the Pilates ball, you should be able to find a selection of these balls at any store near to you that sells other forms of the Pilates equipment.

As with other Pilates equipment, if you can’t find it easily then it is a good idea to go into your local gym and ask a professional where you should go. Alternatively you can seek help from the internet for all your Pilates essentials.

All the Pilates exercise equipment available is used to add strength and value to your exercise, but you can also perform all the exercises without these equipment and still achieve the desired results although not as fast as you would with the given equipment.

Cindy Heller is a professional writer. Visit winsor pilates workout [http://www.winsorpilatesworkout.net] to learn more about pilates for beginners [http://www.winsorpilatesworkout.net/pilates_for_beginners.php] and other pilates essentials [http://www.winsorpilatesworkout.net/pilates_essentials.php].

Article Source: http://EzineArticles.com/expert/Cindy_Heller/92684

Article Source: http://EzineArticles.com/1069654

Be Prepared For Travel With This Great Advice

Traveling is a chance to learn about the greatest educational experiences that we can have in our lives. It can introduce you to whole new world of ideas. To see it for yourself instead of on tv or in a book, check out the tips below. As in neighbouring USA, the quality and standards of ski Canada deals and snowboard holidays are high in Canada, with modern, well-run lifts and well-maintained pistes and slopes

Losing a child sounds absolutely horrifying and scary.

Make your travel arrangements in advance.While there are different things you may buy when traveling, they are virtually all less expensive the sooner you buy them.You can avoid excessive expenditures during travel by avoiding last minute costs.

Be flexible when choosing your vacation destination. Though you may have established favorites, you can enjoy some variety and new memories by choosing an untested destination. You can also pick another location to save some money by selecting an alternate destination.

Check your hotels alarms when you arrive. Set the alarm to a reasonable time or turn it off so that you can sleep peacefully.

When traveling with young children, you have to bring along things that will keep him interested and happy during the trip. Try to bring some of their favorite toys. You can also buy a couple of new toys to grab his attention.

Check the carrier’s website that you are most interested in to make sure you are getting the best deal. Sometimes they have the discount travel websites.

Taking a trip sometimes causes you to want to bring pieces of your home along for the vacation. Limit yourself to essential for your comfort.Make a list of toiletries you use throughout your day and are truly needed. Pack only those that are the ones which are most important.

Travel is a great way of educating your family. As long as you are careful, the developing world can be a good place to visit, as they can offer extremely enlightening experiences for your children and you.

A desert typically contains lots of interesting places to look at as well as animals that often are not seen anywhere else.

These cookie sheets can be a great flat surface to put cards or play cards.

It will be more expensive to book this parking the day you fly.

Road trips are boring so it is a good idea to plan some activities for the way. Breaking up your trip more exciting.Provide children with a map and schedule of your intended itinerary and route so that they can follow along.

Airports are normally extremely busy, because each plane must wait for the last one to fly out and make room at the gate. The first morning flight should not have many reasons to delay.

Always pack bottled water when you are traveling to a different country. Drinking water in foreign countries is usually not purified and may cause a range of different illnesses. Use bottled water when you brush your teeth with. You can also become ill from using the tap water.

Make sure you take along all your important documents before you travel. Keep the copies of your insurance, insurance papers, and other documents in a separate place than the ones you travel with.

Get an expandable file to make it easy for you to keep tabs on your itinerary handy when traveling. You can also use this file to store receipts as well as maps and maps in one place.

This can be devastating to your cruise entirely. You will end up confined to your cabin instead of enjoying the cruise. If you learn that you are prone to becoming seasick, you can pay the local price for the medication and bring it with you.

Pick which one that best helps you best.

TSA is sure to be suspicious of your gift and take the nice wrapping job. Instead, pack wrapping paper in your suitcase, or buy paper at your destination.

Do not panic if your bags have not there when you get to your destination.Find out from airport staff where to report your lost luggage, present the officials there with your baggage claim tickets and complete any necessary paperwork.Most of the time, your luggage will be found and reunited with you as quickly as possible.

Make sure you understand the situation in the foreign country that you plan on visiting. The Consular Affairs Bureau has a website provides real-time information about affairs that may be troublesome for travelers.This resource can help you out of situations that may threaten your well-being.

If you don’t know where you will be heading on your travels, get directions at your hotel. If you are lost, get directions from a shop, or speak to a family. Don’t walk around looking lost. This will get you attention that you and may get you attacked and robbed.

Research your destination online to find reviews of hotels, resorts and attractions before deciding on your travel plans.

Travel light so that you do not have to tote extra baggage out of your car. Just bring the things you will really need while traveling.

Bring along a lot of dry snacks with you for your travels. Being hungry will make the flight miserable. The food offered on planes is often very limited. Do not bring snacks because it can be a security risk. A happy tummy will result in a happy flight and get your trip started out well.

That dream you have always had of bathing in a waterfall on a tropical setting or fishing for salmon in an Alaskan stream can be fulfilled. Travel involves building your own identity, and if often lends you a purpose in life. It can help you see that the future will be great and you can plan for when things are slow. Travel can give you memories that will bring smiles and warmth to your life for years to come. No more delays! Start planning today!

Got The Belly Fat Blues And Pilates Exercise Equipment

Got The Belly Fat Blues

If you stomach is a little too pudgy for your taste, you’re not alone. As time catches up with us we’re all subject to those body changes that we just can’t stand. One of the most common in mend and women is the dreaded “spare tire” or pouch. Come see one of our massage Northern Beaches therapists here at Nouvelle.com.au, and you will leave feeling refreshed.

Other times we get belly fat even without aging. I know that all the dietary temptation from restraunts, fast food joints and even the grocery store can also add to the problem. Not to mention hormonal problems, lack of activity, etc.

Luckily, all is not lost. You can check out these natural ways tolose belly fat and work at getting a better body.

With a little discipline and know how, you too can have the stomach you’ve always dreamed of. It definitely takes work and dedication, but I think it’s totally worth it to feel 100 times better about yourself.

Learn to get rid of your belly fat blues and you’re bound to feel better about yourself and your life.

Pilates Exercise Equipment

Pilates is a great way in improve posture, and flexibility, as well as balance weight. Originally called Contrology and developed by Joseph Pilates sometime during the early part of the twentieth century, it was part of a rehabilitation program for injured World War I war veterans, as well as a holistic approach to health and fitness that encompassed elements as basic as mental control, breathing, and posture. It was originally meant to be performed with Pilates exercise equipment; in particular, Pilates machines called Pilates reformers.

What Is the Pilates Reformer?

The most basic Pilates machine/machines is the Pilates reformer. Developed by Joseph Pilates himself after the WWI era, this particular machine hasn’t really changed much. This piece of Pilates exercise equipment is essentially a resistance machine designed for core strength, flexibility, and good spinal alignment.

Since its beginnings during the 1920s, a lot of different forms of Pilates have developed, but all of them retain the same basic principles of core strength, mental discipline, and breathing control. Pilates reformers have evolved as well, to suit the needs of the different forms of Pilates that now exist.

How Does a Pilates Reformer Work?

For the most part, Pilates reformers are composed of a spring attached moveable carriage, two rope pulleys with hand/foot straps, and a foot bar. A practitioner is meant to build strength and flexibility with this machine by pulling or pushing against these moving parts. There are subtle differences for reformers of different Pilates types, but they all share these figures and are really useful for strength and resistance training.

For all of its versatility though, this particular piece of Pilates exercise equipment can best reach its greatest potential when it’s being used in conjunction with Pilates exercises. This means that if you want to use this machine well, you should at least understand some of the basic principles of Pilates, like knowing your core and maintaining correct alignment and breathing.

All of its elegance and effectiveness is really wasted if you don’t use it correctly. In fact, used incorrectly, you might even end up injuring yourself, so try to take a few lessons in Pilates basics and reformer safety before using this Pilates machine.

Are There Other Kinds of Pilates Exercise Equipment?

The Pilates reformer might have been the first machine developed specifically for Pilates, but there have been a lot of other Pilates machine/machines and Pilates exercise equipment since.

Pilates Mats

Most studios will have their own, but if you plan on doing Pilates at home, a Pilates mat is probably the first thing you should consider purchasing. Most beginner Pilates exercises will involve mat-work, and the mats for Pilates are generally thicker than yoga mats, since there are fewer standing exercises and more rolling exercises.

The Pilates Magic Circle

This particular piece of Pilates exercise equipment is often also referred to as an exercise ring, fitness circle, and magic ring. It’s a pretty versatile Pilates machine to use. These pieces of exercise equipment are usually made of flexible metal or rubber, and around thirteen inches in diameter, with pads on either side. They’re usually meant for gentle to moderate resistance training, and are lightweight and durable. It’s usually a good idea to get a magic circle with pads on both the inside and the outside and to stay away from the ones that are either too “squishy,” or too flimsy.

Want to know the 15 secrets supermodels and makeup artists are trying to keep to themselves? Discover their best secrets [http://shortcutit.com/modelsecrets-abase1] here. Learn more about pilates workout.

Article Source: http://EzineArticles.com/expert/Jayna_Davis/63579

Article Source: http://EzineArticles.com/6746343

Surf A Bodyboard Once – You’ll Be Hooked On Surfing Forever

In 1971, Tom Morey made the first of millions of bodyboards that have been made and sold all over the world. He named it the Morey Boogie Board. To this day the bodyboard is still called a boogieboard by most bodyboarders and is the most popular surfing board of all time. Getting updated in any surf contest is the goal why we develop an app for surfing.

Because of this amazing little board, millions have ridden their first wave. Today on any shoreline, you will see kids and adults of all ages riding these fun little boards. Although there are many different sizes, the original size was 42 ½”. Tom Morey said that he came up with this size because the Post Office had size limits and did not charge extra for boxes up to this size.

I should explain here that a bodyboard is not really a board. They are often referred to as a “sponge” because they are made from foam. The most common material used to make a bodyboard is polyethylene foam as the core, deck and side rails, with the bottom made from a serlyn hard and slick foam skin.

The boogieboard was the start of something new in surfing. Everyone could ride this little board. The people did not need to be experienced in the water. All they had to do was get in waist deep water and wait for the wave to come and let the water push them into shore. Young and old alike would ride up onto the beach with a big smile on their faces considering themselves surfers. Go to any shoreline in the summer and watch all of these happy new surfers.

It wasn’t long until Morey was selling the boogieboard in all of the surf shops, department stores, and also as a kit. Kids loved the kits because they could add their own individual decorative personal taste to their new boogieboard. Pretty soon they started getting real good at riding waves using swimfins as a way to pick up speed before catching the wave so that they could catch the wave before it crested and broke. Surfing all summer in their trunks and then into the winter with their wetsuits developed a new class of surfers. A professional Bodyboard Tour developed over the years and is still active today. The prestige event is held every year at the Pipeline on the North Shore of Oahu, Hawaii. Mike Stewart the world renowned bodyboarder has won this contest 10 times.

At first, the beginners were riding the waves straight in, but as they got better they started riding the shoulder of the wave and going across the wave as it broke behind them. This is how the boardsurfers rode waves and this became the norm for the boogieboard riders with experience. By going across the wave, the bodyboarder develops great speed and gets the feeling that he or she is flying. The next step was doing rolls, spins, flips and aerials and other radical maneuvers that are beyond description.

It didn’t take long before the boogieboarders started interfering with the surfers and invading their territory, which were the best spots to catch waves. This created a lot of animosity in the beginning, but in most cases this problem has been worked out by the surfers and bodyboarders themselves showing mutual respect for each other. However, to make sure there was no trouble and to keep the soft “sponges” away from the hard surfboards for safety reasons, many beaches changes the rules and flew what they called a “blackball” flag to designate separate areas for surfboards and bodyboards.

But, I am digressing. What happens after the “new” surfer rides his or her first wave? The first thing they do is to go out and ride another wave and then another and another. It is like getting an infection and not having antibiotics to stop it. It just keeps getting worse and worse or better and better as in the case of surfing, because these new surfers are having so much fun. They become addicted to surfing. Once you catch your first wave, there is no turning back. You are hooked forever!

Many of these new bodyboarders are satisfied to never leave the shoreline and ride the white water or the small little shore break for the rest of their surfing lives, but many take the next step and go out into the lineup and learn to catch waves like the more experienced bodyboarders and the boardsurfers. Modern day bodyboards ride the board using a style called the drop-knee. This is where they are up on one knee riding in a semi upright position.

Many of the bodyboarders cross over to surfboards and ride both surfboards and bodyboards. Some switch permanently to surfboards. Surfing is like life, you have a lot of choices most of which are good.

The little bodyboard has added so much fun to so many millions of people’s lives. Have you ever seen a young kid on his knees or standup riding his boogieboard? How about a dad or mom riding theirs together with their youngster on the front of the board?

Tom Morey had a real vision when he designed and made the first boogieboard. He wanted a board that was soft, friendly, safe and without fins. The Morey Boogie was an offshoot of the canvas air mattresses called a Surfrider that he surfed back in the ’40s and ’50s as a young kid. Thank you Mr. Morey!

One big advantage for many people for surfing a bodyboard is the price you pay for them. They are affordable. Beginners can buy one for as little as $30, but as you get more experienced you will want one that is professionally made and designed for more advanced surfing. You will want one that is more durable, made with better foam cores and supported with internal rods to keep them from bending and breaking in the bigger surf. These more advanced bodyboards will sell for as much as $200 up to $300.

So my friends, you can see how this little board called a boogieboard or bodyboard, whichever you prefer, has changed the lives of millions of people throughout the world. There was a movie made called “Step Into Liquid” where they filmmakers took bodyboards to Ireland and put the Protestant and Catholic kids in the water surfing them together. There was no fighting as you would expect, only laughter and fun. This little board changed a hatred for each other that had been taught to them since childhood.

Tom Morey wrote the song “Buy Yourself a Boogie” with the wording “it will bring you a lot of fun”. It has brought fun and excitement to millions of people.

So my friends, if you haven’t already done so, go buy yourself a boogie and have some fun. You will be hooked for life! You will understand what it means to Surf Life and you will be able to apply this feeling to your everyday life!

Oak Street Surf, [http://www.oakstreetsurf.com], is an online surf shop representing the latest surfboard products. You can get a good review of top of the line surfboard types and designs including bodyboards, skimboards, SUPs and custom longboards and shortboards.

You can talk with Chuck to discuss in detail the various options for you to ensure that you select the proper surfboard type and design that will bring you surfing fun and success.

Chuck believes that surfing, whether it is bodysurfing, boogie boarding, board surfing, skimboarding or riding a Standup Paddleboard (SUP) will change your life forever. You will be able to apply the love you will obtain from surfing to everything you do and will learn how to Surf Life! What a joy!!

Visit Oak Street Surf at [http://www.oakstreetsurf.com], the one-stop online surfboard and surfing equipment store, to find out more about surfboards, surfing, Standup Paddleboards, and what types and designs of water sports products are available. You will be able to talk to the experts with over 70 years of surfing experience. Visit the site now!

Article Source: http://EzineArticles.com/expert/Chuck_Herpick/1477936

Article Source: http://EzineArticles.com/7625293