Here’s what I have on my personal health and fitness wish list. Maybe you would like to compare it with yours—or may be it will provide some suggestions for hard-to-please people on your gift list.

Yoga mats, zafus

Gravity table

Pilates equipment

Massage oils, massage tables, and soothing music to listen to during massage

Meditation cushions, candles, music, and art

Essential oil sets

Flower remedy gift sets

Baskets of herbal teas

Tai chi, jazzercise or martial arts, meditation, yoga or dance classes

Vitamins and nutritional supplements

Books on alternative therapies, longevity, sports medicine, and nutrition

Skin care and body care products made with natural ingredients

Potted plants of culinary and/or medicinal herbs

I’m sure you can think of more.

Be creative, because these are the kinds of gifts that could save a life, or extend the enjoyment of life, for someone you love.

What’s on your health and fitness wish list? Almost everything I’ve listed can be ordered on line, often at great Savings—so you can please the people on your list—and buy yourself some great health and fitness items, too, and start the new year right.

Hot flashes, vaginal dryness, mood swings, changes in sex drive, backaches, these are among the most felt and seen symptoms of menopause. From 55 to 65% of women undergoing menopause experience these symptoms.

At menopause, the ovaries start to have lower production of the estrogen and progesterone hormones. The diminishing production is automatically sensed by the pituitary gland which makes it trigger more production.

This causes an imbalance in the body. The fluctuating production of hormones begins 6 years before menstrual periods end and goes on until a year after the last stage. After that, there is a stabilized decrease in the production of hormones.

Yoga can assist these menopausal women and relieve their pain and other symptoms. A fact that is not commonly known is the close relation between yoga and menopause. Yoga provides the mental balance that is disrupted by menopause. The postures stretch and relax the muscles and raise the oxygen level of cells and thus improves blood circulation.

Insomnia, common to the early stages of menopause, is dealt with by yoga too. There are postures that effectively result in a state of rest.

In cases of fatigue and body aches, yoga postures like supported back bends provide the help. These poses open the chest and heart.Yoga can also effectively handle mood swings and depressions. When blood circulation and respiration are restored and enhanced, the poses expand the chest and result in easing these problems.

Yoga also addresses the physical issues of menopause and mid-life like cardiovascular health, bone strength and density, etc.. Yoga’s long-touted stress relief powers come very handy to women at this stage. The mind and body are put or resumed balance.

The mental/emotional and physical burdens are coped with by the women when the discipline they acquire from yoga endows them with control over their mind and body, thus enabling them to control their actions.

In this condition, having power over their minds/actions gives women consciousness of their emotions and keeps them from words or actions caused by the lack of equilibrium during menopause. This hormonal imbalance can be easily managed by Yoga poses, besides allowing women to stay cool and relaxed.

Here are some Yoga postures that can assist women facing menopausal symptoms:

- Goddess pose or Supta Baddha Konasana, which grants recharging of the needed energy

- Adho Mukha Virasana, for emotional control, to soothe mind and nerves and bring down blood pressure

- Adho Mukha Svanasana, a posture that’s among the most effective in increasing blood flow to the brain and counteracting a waning memory

- Setu Bandha Sarvangasana, balances blood pressure and hormonal emission in the body, thus calms the heart, mind and nervous system, and effectively controls mood swings, hot flashes and headaches

These are but a few of the Yoga postures that could assist women coping with menopause. As you can see above, Yoga’s link with menopause is its effect on the biological condition and the emergence of other symptoms in this condition.

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About the Author:
Linda Adams enjoys all things health related.One of the most excellent yoga websites Linda has found is Yoga Teahcers Kamloops, which is an exceptional mix of yoga and exercise.For more information, have a look at Let Yoga Carry You Safely through the Signs of Menopause one of the finest Yoga blogs.
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In India and in many parts of Asia, yoga is used as a means to attain spiritual enlightenment.  The word yoga in original Sanskrit language means to control, to join, or to unite.

There are different types or schools of yoga such as Karma Yoga (Yoga of Action), Bhakti Yoga (Yoga of Devotion), and Jnana Yoga (Yoga of Knowledge), and Hatha Yoga.  Each school of yoga emphasizes a different aspect of the ancient art.

As a means of meditation, yoga can help an individual increase concentration and heighten the functions of the senses through various body postures and breathing techniques. The various body postures called “asanas” stretch the limbs and the torso.

The stretching helps relax the muscles and increase dexterity.  These movements are accompanied by deep, controlled breathing called “pranayana.” The term pranayama comes from the root word “prana” which means breath or “life force.”

As a spiritual discipline, yoga prescribes certain beliefs, thoughts, and behavior that should be practiced everyday.  Another form of yoga called Raja Yoga prescribes eight major philosophical thoughts and practices, namely:

1.    Yama – Abstention from lying, stealing, violence, illicit sex, and materialism.
2.    Niyama – Observance of contentment, purity, austerity, study, and surrender to God.
3.    Asana – Regular practice of meditative postures.
4.    Pranayama – Controlled breathing as a means to generate internal energy.
5.    Pratyahara – Exercise and “reversal” of the internal body organs.
6.    Dharana – Practice of concentration by focusing on a single object.
7.    Dhyana – Practice of meditation.
8.    Samadhi – The “merging” of one’s consciousness with the object of meditation.

However, in the West, yoga is very popular as a means to reduce stress and anxiety and depression.  Practitioners of the art claim that yoga practice helps alleviate lower back pain, migraine headaches, symptoms of arthritis and other ailments.

Certain movements and poses also help relieve symptoms of allergic rhinitis and other allergies.

As a form of stress management, many find yoga to be very effective and easy to learn. The breathing patterns allow a person to regain a sense of relaxation while flexing and sweating out the body’s toxins.

In using yoga to manage stress, a new practitioner must be careful not to overstretch or strain the body.  The key to yoga is to do slow, smooth movements in close coordination with breathing.

Of course, there are different levels of yoga practice.  Since the advanced postures require full dexterity, beginners are only supposed to follow or learn the basic movements.

Some of the celebrities who practice yoga include Madonna, Ricky Martin, Meg Ryan, and Sting.  These celebrities were able to maintain a high level of fitness while sculpting their bodies in “Hollywood” form.

In a world that is so full of pressure, fast-paced work, and other factors that adversely affect physical, mental, and emotional well-being, the practice of yoga should be considered as a simple, inexpensive form of physical training and therapy.

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About the Author:
Want to find out about gastritis natural treatment and gastritis remedies? Get tips from the Gastritis Cure website.
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When you ignore your health and eat unwisely, what you do is nothing but “a rape” you commit on the body that is gifted to you by God.  You should immediately undo the mistake you committed and lose your fat quickly.

To lose fat quickly, you should eat the right kind of foods. The results are achieved by a combination of the right foods and the right exercises, food regimen outweighing the exercises regimen in results.

Your intake of food should consist of proteins to the extent of 40%, good carbohydrates, another 40% and good fats, only 20%.

While proteins help you to build your muscle mass, good carbohydrates provide you with the energy for your efficient functioning.  Good fats help your body and brain to function properly.

Your carbohydrates must come from fruits and not from sweets, ice cream, candies, cakes and pastries.  These are all unhealthy foods and the white sugar contained in them increase your fat.  Good fats should come from sesame oil, olive oil, fish oil, nuts and sometimes, even from coconut oil.

When you have shifted to a healthy diet, you should stop eating unhealthy diets like junk foods and processed foods to lose fat quickly.  These unhealthy foods add fat to your body.  Further, the free radicals of these foods do immense damage to your health. You should take suitable fruits and vegetables to contain the damage of these free radicals.

Instead, if you stop eating these useless foods, there is no need for you to do this damage-control exercise. You can otherwise consume more of healthy foods like fiber diets like fruits, vegetables, wholesome grains and beans.  These provide a great nourishment to your body without adding fat to your body.

You should drink plentiful of water to lose fat quickly. Water improves your metabolism to a certain extent and also removes toxins from your body so that your fat-reducing efforts will yield results.

The saying is “no pains, no gains” and this applies to your efforts to lose fat quickly. You should have a good exercises regimen to achieve your aim of losing fat.

Your exercises regimen must comprise both cardio and weight-training exercises. When you do your cardio exercises, you burn calories but at the same time, your muscles are also burned.  Hence you should combine weight-training exercises to rebuild your muscles.  Proteins will help you in this process of re-building of muscles.

Muscles maintain themselves by burning more calories than the fat mass. The amazing thing about having a good muscle mass is that it continues to burn calories even when you are not doing your exercises or even when you are relaxing also.

Another important step you should remember to lose fat quickly is to have a nice sleep during nights. You should sleep for 8 to 10 hours daily.  A good night’s sleep allows your body to readjust its hormones and improve its metabolic rate.

If you have a good metabolic rate, your body will be able to burn calories more efficiently. But if you flout this rule of sleep by not sleeping for at least 8 hours during nights,  you may see that your muscles melt away because you are not allowing them to recuperate after you have exerted them to rebuild them.

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About the Author:
The author had written many articles on health and weight loss topics. He also writes on other topics such as Types of Eczema and ultrasonic dog bark control
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Time

It takes effort and a significant time investment.  It trades focus, dedication and hard work to get significant, permanent and natural fat loss (as opposed to some rapid fat loss programs where youre required to take drugs or supplements and where the weight is a lot more likely to come back).

Lose Weight

Also understand is that the main focus of the e-book is on nutrition, and it requires counting calories and crunching numbers to create menu plans. Theres a lot of value in that kind of precision, but this approach may not be for everyone.  Some people prefer to just estimate portion sizes. Burn The Fat is probably ideal for people who need structure, enjoy analysis and are detail-oriented (accountants, engineers, math buffs and other analytical types will be in seventh heaven). If you like to understand WHY youre doing something or else just being told what to do, youll appreciate the detail in the 300+ pages.  Its especially thorough.

Build Lean Muscle

Women, if lose weight build lean muscle is your goal and you’re looking for what pill to take or if you’re not willing to exercise, Burn The Fat, Feed The Muscle is probably not for you.

On the other hand, if youve tried all the diet trends and fads, if you really want to understand the (sometimes uncomfortable) truth about fat loss and whether you have the discipline to make lifestyle changes, soon after you’ll find Burn The Fat, Feed The Muscle to be an excellent investment that delivers what it promises you will lose weight and build lean muscle and you dont have to starve yourself to do it.

It can not be for everyone, on the other hand its no scam. Burn The Fat, Feed The Muscle is valid and effective. You can learn more at the official website at: http://www.BurnTheFat.com

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About the Author:
Angie Langworth is a nutritionist who has spent 10 years advising clients on how to lose weight. She recommends a www.BurnTheFat.com as a great resource for women looking to lose weight through building lean muscle.
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The training regimen of a boot camp is becoming increasingly popular these days. These camps have come into vogue after similar but much stringent programmes have been successfully employed by the armed forces of various countries, especially the US, to train their personnel.

A boot camp is usually a small group of people working out together. The first day generally begins by a fitness test of all participants. Thereafter, members are divided into teams and each team works on a particular exercise. Sophisticated equipment used at gyms is often absent from boot camps; this is a platform where volunteers try to increase their stamina and strength by taking up traditional exercises like sit-ups, push-ups and jogging.

Working out at boot camps not only saves the expenses of going to a gym but also gives people a greater chance to widen their social circle. Boot camps are often organised in parks and the fun of exercising in fresh air and open grounds with one’s friends is another advantage that draws a large number of people to join such fitness modules. The monotony of working out alone at one’s private gym is also largely absent from these camps.

An hour-long session at a boot camp can be quite healthy. The exercise schedule can vary but the most common exercises include rope jumping, various types of military drills, stair climbing practice and cardio workout. Special attention is given to building stamina and muscle strength, with some camps even conducting yoga classes.

A boot camp is as rigorous as any other fitness camp, but the presence of friends and peers is a motivating factor that enables members to give their best. The slower ones are constantly encouraged and motivated by the whole group, which often given a big boost to individual performance. Also, a sense of camaraderie develops between everyone and inspires all to strive harder for a healthier life.

In a number of instances the trainers at a boot camp are retired military men. The technique mastered by the armed forces reflects in the tasks they set for the participants. The whole idea of getting people out of the comfort of their homes or million-dollar gyms to parks and open fields is invigorating in itself.

Added to this are the strenuous exercises assigned to them by the trainers. The strict discipline complemented by a friendly atmosphere at these boot camps makes them an ideal place for those looking to work out to their heart’s content.

And the package does not end here. A modern boot camp also offers expert nutritional advice to its members. People are given information about food and drinks that can give them more strength and stamina without adding flab to their bodies.

However, one must also know the other face of a boot camp before deciding to become a part of the herd. Unlike a gym, where one gets the complete and undivided attention of a personal trainer, the trainers in boot camps often have to focus on the entire group. The exercises included in the programme are also very general in nature and are not tailor-made to suit every individual’s fitness level.

Sometimes, trainers at boot camps may try to push people through injuries, which can be harmful. If an instructor fails to answer any fitness related query and has his own way of diagnosing or treating any physical problem without the intervention of a physician, one should treat it as a red flag.

Observing a boot camp for a couple of days before joining it could be an easy solution. And if one is satisfied thus, go ahead and join the fray for a healthier and fitter tomorrow.

Dan Clay is the owner of Dangerously Fit Boot Camp. If you would like to book a free 2 week trial to his boot camp Coogee or would like to try personal trainer Rushcutters Bay then visit boot camp Sydney.Article Source:http://www.articlesbase.com/health-articles/boot-camp-way-to-a-healthier-and-fitter-you-1771344.html

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It is inevitable that you will gain weight during your pregnancy because you are eating for you and your baby. Not to mention you will gain as your baby develops and grows. The normal weight gain for pregnant women is 25 to 35 pounds. This is just an average range so don’t be afraid if you gain more or less than that.

The importance is to stay fit and healthy during the nine months you are carrying your baby or babies. You don’t want to do anything too strenuous or start a diet or follow a fad diet to keep weight gain down. Here are some ways to stay fit and healthy during your pregnancy.

Eating healthy meals is important because you are providing nourishment for your baby. Don’t cut back on calories because you are afraid of weight gain. Pregnant women should add 200 to 300 calories to their daily intake.

The quality of the foods you eat is just as important as the quantity. Eat organic foods that are rich in vitamins and minerals which will give you energy and nourishment. It is acceptable to give into cravings, but eat sweet treats or generally unhealthy foods in moderation.

To stay in shape and minimize too much weight gain you should exercise regularly. Find an exercise routine that you are comfortable with and one where you won’t overexert yourself.

Also, don’t start a new routine that you didn’t do before you were pregnant. If you have always been a runner, it is ok to run while you are carrying. If it is too painful to run, then you can walk which is also a great way to stay in shape. You can always consult with your doctor if you are worried about harming your baby from the workouts you are doing.

Listen to your body, because it always lets you know your limits. If you haven’t tried yoga before, you can find great mommy yoga classes that will relax and tone your body.

It can be a lot of work carrying a baby. Your legs and back will get sore, and you may notice that you get tired easily. Part of staying healthy is taking care of you.

It is important to get enough sleep and plenty of rest during the day if you need it. Over exerting yourself during the day can be harmful to both you and your baby. Don’t feel guilty about asking for help when you need it or taking naps during the day. Part of being healthy is resting.

Eating properly, exercising on a daily basis, and getting enough rest will ensure that you stay fit and healthy during your pregnancy. You provide the nutrition that your baby needs and staying healthy is important for both of your lives.

Melanie Nader is the founder of the Homestead Company which makes premium quality natural skin care products including eczema oil and diaper ointment made with the finest 100% natural ingredients. For more information, visit http://www.homesteadcompany.com.

Article Source:http://www.articlesbase.com/health-articles/how-to-stay-fit-and-healthy-during-pregnancy-1768230.html

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With the availability of girls’ sports increasing, it is important that young women be encouraged to participate and enjoy the higher quality of life that sports help them achieve.

The most obvious benefit of involvement in sports is a healthier body. All children involved in athletics experience a decrease in the likelihood of developing obesity, diabetes, heart disease, and several other complications linked to a sedentary lifestyle.

For young women, in particular, there is a strong correlation between adequate exercise and a decreased risk for breast cancer and osteoporosis, both diseases that typically affect women. Studies also reveal that girls involved in extracurricular activities are less likely to experience an unwanted pregnancy. Being physically active when young increases the likelihood that a person will live an active lifestyle as an adult.

Studies indicate that young people who are involved in athletic activities achieve higher grades and are more likely to complete high school and college. This may be because adequate exercise improves mental acuity.

It may also be attributed to the fact that children in sports are less likely to abuse illegal substances, such as drugs and alcohol. Steering clear of these substances helps young people stay focused on their academics and free of dangerous distractions. There is also evidence that young people who play sports are less likely to start smoking.

Women who are physically active generally have higher self esteem. They experience a better body image than their sedentary peers and exhibit more confidence. They are also less likely to develop symptoms of depression. The feeling of accomplishment that athletics can garner, having a healthy body, and feeling strong and capable all help young women feel good about themselves and experience a higher quality of life.

As more women enter the workforce, there are many job skills they can acquire from participation in competitive sports. Young women can learn to work as a team, to value a person’s skills and abilities, to take orders from a captain or supervisor, and acquire the confidence in their abilities necessary to success in a competitive job market.

In addition to all the quantifiable and tangible benefits of sports participation for young women, there is also the immeasurable social reward. Sports offer girls an opportunity to socialize with people of varying abilities and experiences.

Through sports, young women can find positive role models. They can learn the importance of working hard, working together, and being fair. Athletics offer children a myriad of social interaction and the delight that comes with playing a game and having fun.

With all the benefits of participating in sports for young girls, it is important to provide opportunity and encouragement to all young women to compete and play. Athletics and competition are an integral part of any child’s growth and development, and young women are certainly no exception.

Darla Blackmon writes for EverythingLongBeach.com, a website for the Long Beach community that covers news, arts, entertainment and health. On weekends she can be found cheering the girls playing Long Beach soccer as they build the healthy habits that will last a lifetime.Article Source:http://www.articlesbase.com/health-articles/girls-in-team-sports-gain-benefits-far-beyond-health-and-fitness-1696084.html

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When combined, a healthy diet and regular exercise can go a long way in helping you to avoid becoming overweight, and as such, it can help you to minimize the risk of heart failure, stroke, and even diabetes. Even though this is common knowledge nowadays, many people find it almost impossible to give up their sedentary lifestyles, and because of this, approximately 300,000 Americans die each year from diseases related to unhealthy diets and lack of physical exercise.

Surprisingly enough, it’s actually quite easy to incorporate a healthy diet and regular exercise into your daily routine so that you can remain in good health. The following tips can certainly help you to achieve that goal:

1) Start off slowly

Essentially, this applies to exercise and diet in that just as you should increase your level of exercise gradually, so to should you start making gradual changes to your diet, rather than cutting back significantly right from the beginning. Bear in mind that your current eating habits have been in place for ages and it will take time for you to change them.

2) Water

Even though the vast majority of people are aware of the fact that it is necessary to drink a sufficient amount of water each day, not everybody realizes just how essential this is in terms of helping to regulate metabolism. Ideally one should drink between eight and ten glasses of water each day. On the other hand, don’t be tempted into thinking that more is better because excessive amounts of water can in fact end up flushing much needed nutrients out of the body.

3) Initial changes

Rather than begin with a vigorous exercise routine, you should instead start off by making gradual changes to your daily routine. For example, you could begin by using the stairs rather than the elevator whenever possible. Likewise, instead of driving down the road to the café, you could take a brisk walk instead. Of course, it certainly wouldn’t do you any harm if you included a short jog before and after work.

4) Changing your diet

This of course is something you should do by reducing the size of your meals gradually, while at the same time beginning to eat five meals per day rather than three. Contrary to what you may believe, this will not result in you putting on weight, but instead, it will simply help to ensure that you remain full all day, and this in turn means that you’ll be less tempted to eat snacks. Furthermore, eating five small meals rather than three large meals also helps to optimize your body’s metabolism.

5) Increasing exercise levels

Once you’ve become accustomed to doing some light exercise each day you should then begin incorporating 30 minutes of cardiovascular exercise into your daily routine. If for some reason you find that you cannot sacrifice 30 minutes at any one time of the day, then you can of course split this into shorter sessions. For example, you could do three sessions each day with each session lasting ten minutes. If possible, try to include a little bit of a variety in order to prevent your sessions from becoming monotonous. If you go jogging for example, you could consider doing so with your pet or you could invite a friend along for company. Above all, you need to realize that in order to achieve weight loss, there are many options available to you over and above joining a boot camp.

6) Introducing healthy foods

Now is also a good time for you to start introducing foods which you know are healthy, while at the same time cutting back on those things which are unhealthy, such as caffeine, sugar, alcohol, foods which contain a lot of saturated fat, and excessive salt. Rather than having these, you can rather focus on fresh fruit and vegetables, lean meat, cereals, and low fat dairy products.

7) Weight training

In addition to the diet and exercise changes you’ve already made, you should also begin including a certain amount of weight training. Even though this may not sound appealing to you, you need to realize that increased muscle mass means more efficient weight loss and this of course means you’ll have less to worry about in terms of many chronic diseases. Additionally, you need only do one or two sessions each week, so all things considered, some weight training can be extremely beneficial

Nobody is saying that it is always easy to make these changes to your lifestyle, because we all know that temptation awaits around every corner, but if you do become a victim of temptation, rather than despair, simply start again.

Dan Clay is the owner of Dangerously Fit Boot Camp. If you would like to book a free 2 week trial to his Coogee personal trainer or boot camp the Domain class visit boot camps.Article Source:http://www.articlesbase.com/health-articles/diets-and-exercise-how-to-incorporate-exercise-and-a-healthy-diet-in-your-lifestyle-1605826.html

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Pros and cons to each one of these, and in the end it all depends on what your goals are. I find that examining the challenges that each present for long term commitment is a better way to figure out which is right for you, since the goal is to create a new lifestyle, a habit, and anything that impedes that formation should be carefully considered or avoided.

In the end, what you need to decide is which of these two you can best commit to, which one will heighten the odds of your continuously working out, and let that be the deciding factor.

First, quick rundown of the benefits provided by a gym. A wide array of expensive equipment and free weights. Professional staff that can assist you or provide personal trainers or cardio classes if you are so inclined. The opportunity to people watch while you are working out. A monetary commitment that may induce you to keep going so as to not have wasted your money.

The cons are subtle, but powerful. You have to drive there, and often that very commute can be enough over time to dissuade you from going. Sometimes the ambience is annoying, due to either a kind of crowd that can be off-putting, annoying music, incompetent staff, or unwanted attention from others when you’re trying to focus on your workout.

Gyms can get crowded during peak hours, making it frustrating to work out when all the weights or machines are taken. The time added to your total workout time by the commute can make fitting the gym workout into your schedule an onerous task.

Being watched by others while trying to get in shape can be awkward, especially if you’re not comfortable with your body. Finally, and strangely enough, the sheer variety of machines and workout options can be overwhelming.

The pros of working out at home are obvious. First, you can work out whenever you like, cutting out time spent driven in the car and making your schedule much more flexible. You are working out in private, and thus need not worry about unwanted attention, whether due to your being attractive and bothered by others, or not considering yourself attractive and being embarrassed about being watched.

You need never wait to use your own weights. The convenience of being at home allows you to shower in your own bathroom, to make a recovery shake in your own kitchen right when you want it, and to play your own music at any volume out loud and not over earphones.

The cons, however, can be insidious. Nothing is easier to resist than a home work out when you are exhausted or not in the mood. There can be a lack of drive due to being in your own home that makes sticking to a home work out a challenge, given how easy it is to instead opt to watch TV or stay in bed in the mornings.

You have to purchase your own home equipment, whether that be home fitness DVD’s or free weights. Maybe you have no space at home to put a small gym in. You have to provide your own stimulation to workout, since there is no monetary commitment or role models working out around you to inspire you. Finally, it can be lonely to work out alone without people about you to watch or converse with.

Which is best? Clearly it depends on your personal style. If a gym membership can cost $40/month, than a year’s worth of payments can amount to almost $500, which is more than enough to deck out your own home gym.

If you are a social person who enjoys watching fit people workout, being alone in a home gym might be boring. If you are overweight and very self conscious, learning how to work out in front of regular gym goers might be awkward. What you need to do is be honest with your own goals, decide how committed you are, and see which set of pros and cons fit you best.

Remember: the goal is to be able to commit to a lifestyle change, to adopt a new habit that will prove to more than 3 week fad. Thus be honest with yourself, and when you decide to commit, make that commitment as sincere as you can.

If you are interested in examining options for a home workout program, check out Tony Horton’s incredibly efficient 10 Minute Trainer, or Shaun T’s infamous Insanity Workout.Article Source:http://www.articlesbase.com/health-articles/gym-membership-or-workout-at-home-1599472.html