Archive | July, 2016

7 Fun And Healthy Benefits Of Regular Exercise

It’s hard to ignore the health benefits of exercise and physical activity. It makes you feel better, for one thing. Other than that, you’ll trim down and look good, too. It doesn’t matter what age, gender or physical activity you have. You can sweat it out and enjoy the benefits of exercise. Exercise can basically improve your life. What are the benefits of exercise?

  1. Weight reduction and management. If you’re overweight, working out can make you lose weight. Or if you’ve finally lost weight, you can maintain your figure through the right exercise program. Physical activity burns calories. If you exercise more intensely, you’ll burn more calories, too. It doesn’t matter if you don’t devote many hours for your physical activity. If you can’t work out at the gym, you can make your physical activity your lifestyle. Doing chores at home can make you sweat and burn calories. So does taking the stairs instead of the elevator. These are simple activities that you can substitute for exercise.
  2. Combat diseases and other health conditions. Exercising boosts the level of HDL or high density lipoprotein in your body while reducing the levels of unhealthy fats. That’s why with regular physical activity, you can ward off heart disease and high-blood pressure. Your blood circulation becomes smooth and in turn decreases your risks for developing cardiovascular disease. Other conditions that can be managed with the help of exercise are type 2 diabetes, stroke, arthritis, metabolic syndrome, some cancers and depression.
  3. Better mood and a positive attitude. Working out in the gym or simply taking a 30-minute walk can give you an emotional lift after a stressful day. Getting physically active stimulates feel-good and happy hormones in your brain. Exercising regularly also makes you feel good about your appearance, consequently improving your confidence and self-esteem.
  4. Boosts energy. You can improve your physical strength and endurance if you work out. You don’t easily get tired when you’re doing household chores or are grocery shopping. Oxygen and nutrients are better delivered to your tissues which result to a more efficient cardiovascular health. Your heart and lungs are in healthier condition, giving you more energy to do your work.
  5. Better and more restful sleep. Exercise can combat sleep problems and disorders. If you have difficulty falling or staying asleep, physical activity will help you get rid of these problems. That is, you’ll fall sleep faster and have deeper sleep. But don’t exercise before bedtime because you’ll be too energized to doze off.
  6. Healthier and improved sex life. You’ll feel and look better if you exercise regularly. What’s more, it makes you more energetic. As a result, you won’t be too tired to enjoy physical intimacy. In fact, you’ll be in better shape which makes you feel good about yourself and improve your sex life. In women, exercise results to enhanced arousal for intimacy, while men are more likely to do away with erectile dysfunction.
  7. A fun and worthwhile hobby. You can spend your time exercising rather than get bored at home. You can relax while you engage in physical activity or enjoy working out in the outdoors. You can foster better relationships with friends and family if you exercise together. You can make friends with other members of your class if you join a dance class or have a fun time with your BFF while hiking trails. The same goes if you join a soccer team. You can always find new ways to be physically and have fun as you reap the health benefits of exercise.

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What Are the Best Tips to Get Certified on "CCT Routing and Switching?"

The “CCT Routing and Switching” qualification is a way of confirming your skills with Cisco networking equipment. This type of equipment is widely used in industry and business. Cisco Certified Technicians have the basic skills to diagnose, repair, restore, and replace Cisco networking and system devices at customer sites. Technicians work with the Cisco Technical Assistance Centre (TAC) to resolve support incidents. Cisco authorized training is available online and can be completed in multiple short sessions, enabling Technicians to stay productive whilst working in the field. Cisco Certified Technician (CCT) certification is available in several technology tracks, so that Cisco Support Technicians can expand their area of expertise across various technologies, such as Data Centres and TelePresence. The first certification to start with is Cisco Certified Technician Routing and Switching (CCT-RS).

The CCT-RS certification (through the 640-692 RSTECH exam) focuses on the skills required for onsite support and maintenance of Cisco routers, switches, and operating environments. Technicians in this area must be able to: identify Cisco router and switch models, accessories, cabling, and interfaces; understand the Cisco IOS software operating modes and identify commonly found software; and be able to use the Cisco Command Line Interface (CLI) to connect and service products. Achieving CCT Routing and Switching certification is considered the best foundation for supporting other Cisco devices and systems, and for going on to qualify for other advanced Cisco certifications.

The first tip is to buy this book:

“CCT Routing and Switching (CCT-RS) Secrets To Acing The Exam and Successful (sic) Finding And Landing Your Next CCT Routing and Switching (CCT-RS) Certified Job” (ISBN 148615980X 9781486159802).

This book costs US$33.82 on Amazon. To prepare for the exam, this book tells you:

• What you need to know about the CCT Routing and Switching (CCT-RS) Certification and exam

• Preparation tips for passing the CCT-RS certification exam, and exams in general

• Taking tests

The book contains several suggestions on how to prepare for an interview. It covers non-technical aspects – how to find a job, write a resume, behaviour in job interviews, etc.

To land the job, it gives you insights on:

• Typical CCT-RS careers

• Finding opportunities – the best places to find them

• Writing unbeatable resumes and cover letters

• Acing the interview

• What to expect from recruiters

Secondly, you should absorb self-study materials available on the Cisco Learning Network:

Cisco has officially available self-study on-line courses that you study in your own time. The CCT-RS one is called “Cisco Certified Technician Supporting Cisco Routing and Switching Network Devices (RSTECH)”. It costs US$299. This buys you a year’s subscription and during the year you can review the six-hour course as often as you want.

These are some Cisco-recommended study supplements. They are not designed to serve as a complete self-study program. You can find “640-692 RSTECH Exam Topics” on the Cisco website:

Look for these in particular:

• Identify Cisco Equipment and Related Hardware

• Describe Cisco IOS Software Operation

• General Networking Knowledge

• Service-related Knowledge

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Tips On How To Lose Belly Fat Fast

Are you worried about excess belly fat? Maybe your favorite jeans don’t fit you anymore or you look unflattering in your favorite cocktail dress. You definitely need to do something about that extra fat quickly! You should be aware of the consequences of obesity, and know that it is necessary to maintain a healthy weight to prevent a variety of diseases. There are several weight loss and diet plans available that help in weight and fat loss. But if you want to know how to lose belly fat naturally, here are some methods that are just as effective.

A healthy diet and exercise is necessary for rapid weight loss. As for your diet, you do not need to starve yourself, you can just avoid fatty foods and replace them with healthy alternatives. I suggest you eat 4 – 5 small, healthy meals each day. As for exercise, a combination of weightlifting and cardio is best for fat loss. Now let’s look at these methods in detail.

Food you should eat: Vegetables and fruits are the best options for health products that you can include in your diet weight loss. They contain all the necessary nutrients and almost no fat. Fish is a good choice, because it contains omega-3 fatty acids and proteins that are necessary for the body. You can also include low-fat yogurt, low-fat milk, olive oil, nuts and seeds, whole grains, beans, legumes, tofu, soy, herbal tea etc. in your diet. Consuming food with a high protein content is a necessity if you’re working out regularly.

Foods to avoid: All junk and processed foods such as pizza, burgers, chips, desserts, etc. should be excluded from your diet. Second, avoid eating fatty and fried foods, like fried chicken, butter, cheese, cakes, croquettes, etc. Meat and chicken with a thick sauce, macaroni and cheese, etc. contain excess calories and therefore should be avoided. Chocolate, sweets, desserts, cakes, pastries, ice cream, are also loaded with calories and therefore should not be part of your diet.

Drink water: Have you heard about the benefits of drinking water to lose weight? Having a sufficient amount of water (8 – 10 glasses) daily helps increase your metabolism, which further helps in quick fat loss. Water is also one of the best natural appetite suppressant. You can drink a glass of water before meals to curb appetite, which consequently leads to weight loss.

Exercise: Exercise is a must if you want to lose belly fat fast. Cardiovascular exercises like swimming, running, jogging, brisk walking, etc. help in burning fat. Another effective way of burning fat is by doing DVD workout programs at home.

Reduce stress: Stress is another factor that affects your weight. It has been observed that people tend to eat a lot when under stress. Therefore, you should avoid eating sweets and try to reduce stress as much as possible to maximize your fat loss. Meditation and yoga are considered to be the best methods for dealing with stress. Pursuing a hobby, or spending more time with close friends or family members, may also help in reducing stress.

Sleep: A good night’s sleep is important for having a healthy body and mind. Therefore, having a sound sleep for more than 6 hours is critical.

Now that you’ve read my tips on how to lose belly fat naturally, it should be easier to understand how to deal with losing weight!

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Eliminating Thigh Cellulite by Exercise

If you really want to eliminate cellulite from your thighs this summer then the only way you are going to achieve this is through exercise.

Many of you will be going to the gym and working out and seeing no results. You have been shown the exercises by your personal trainer and as far as you can see the problem are only getting worse.

It’s not your fault that you have been shown the wrong exercises and today I am going to share with you an exercise that can really help to get rid of that cottage cheese looking skin.

You need to strengthen and stretch the fibres between your muscles to build a solid platform to stop those fatty lumps pushing through and making your skin look bumpy, but you need a certain type of exercise.

You have probably been told to do leg extensions, bar squats and hamstring curls instead of synergistic muscle layer stimulation exercises. You probably know cellulite is simply body fat that has lost its grip between the muscles and the fibres and they are weak. This untrained tissues below our skin then causes the skin to pucker and we get those very unattractive lumps and bumps. Using synergistic muscle layer stimulation exercises will help to reattach and stretch the affected skin areas and this will results in an effective cellulite elimination treatment.

By working these muscles in a special way you will strengthen the fibres and those fatty deposits will no longer be able to push through resulting in smooth and toned skin.

So what sort of cellulite busting exercises are these?

One of the exercises is called a Bilateral Touch-Down

Firstly you need to be standing up for this.

• Take a step forward

• Lower your body until you feel comfortable

• Touch your hands on your shin just below your knee

• Then slowly pull yourself up back into the standing position

• Then walk forward again with the other leg and repeat

• Do 10 reps each side.

Make sure your knees don’t go forward over your toes and keep your foot flat on the ground.

If you find this too easy then again walk forward but this time, try and touch the floor in front of your foot. As your legs get stronger you will be able to put your hands flat on the floor, but if you can just manage to touch the floor with your finger tips that fine.

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10 Tips For Breaking And Backing A Young Horse

When I started writing my tips for breaking a young horse I thought I must be mad, what did I know? There are loads of experts out there all offering advice and I was just a humble horse owner, not a trainer etc. Then I decided that if my story helps anyone to have the confidence to work with their own horse then I believe they will find it a rewarding experience and it will be beneficial to both the horse or pony and themselves.

Backing, Breaking and Training a young horse. Well its something that we are told is best left to the experts and to some degree I agree, as you can do a lot of damage to a horse at such a young age, but with the right support and information I do believe you can make a good job of it.

Its easy to say leave it to the experts but for most of us our horses and ponies are part of our family. We are the one’s who are with them every day and the one’s who have built up mutual trust and a bond with them.

I took a break from owning my own horse for about 15 years. Then found myself, in my naivety, being the proud owner of a 2 yr old filly. I fell in love with her, what more can I say, but she was 16.1hh and very powerful. A lot could have gone wrong. I did contemplate sending her away when the time came, to have her professional broken, backed and schooled. There were several problems with this idea though. Number one was the cost, I just didn’t have the money to do that as the quotes I had attained were extortionate. Number 2 was this was my horse, I had spent hours and hours in the stable with her, bonding, grooming and just sitting there gaining her trust. I didn’t want to send her away and lose all that. I knew she trusted me, she would follow me around the paddock like a dog, if I ran she would trot after me. Quite scary when you have a 16.1hh thoroughbred chasing you. I had never read a natural horsemanship book, but I realised that this was just what we were doing.

I also discovered she had never been walked off the yard, boxed, lunged or had a bit anywhere near her. I figured it was going to be a long drawn out process.

In reality I couldn’t have been more wrong. Although I did take things very slowly I found backing her to be extremely straight forward.

I used a lot of common sense, sought loads of advice from local tack shops and the people on the yard, and read as much information as I could find including everyone else’s tips on breaking a young horse. A lot of the techniques and equipment had evolved from when I had had my last horse. So I had to learn what to do with it again.

The things I learned and my 10 tips for breaking a young horse are:

1. Spend time bonding with your horse or pony, don’t just rush into breaking it. You will need time to build up mutual trust.

2. Learn your horses moods. Learn their normal behaviour and pick up when something is wrong.

3. Spend time before you try to back your horse getting it used to basic commands, both on the lunge and long rein. Stand, walk, trot will be invaluable once your horse is first backed.

4. Introduce the bit slowly – don’t just expect to put it in your horses mouth and leave it there for hours. Try a few minutes at a time over several week and get a bit suitable for a young horse. I used a copper key bit.

5. Introduce the saddle without girth, stirrups and leathers to begin with and remove again after a few minutes.

6. Before you even think of putting someone on your horses back get the horse used to wearing the saddle and bridle on the lunge or in hand.

7. When lunging the first few times in tack make sure stirrups and leathers are not flapping around and spooking your horse.

8. When you do introduce someone on their back ensure you are the one who is talking to your horse, after all you are the one who is built up the trust.

9. Try to get someone light to be the person who first sits on your horse. Start with them just lying over your horse and then gradually sitting. Make sure every movement of the rider is slow a fluid. Again make sure this isn’t rushed and is done over weeks.

10. Take backing your horse or pony slowly, take the lead from the animal. If they are looking stressed or anxious or are really misbehaving stop. There is generally a reason.

It took me about 2.5 months to back my horse from only ever having a head collar on to gently hacking out with me on her.

I introduced everything bit by bit and talked to her constantly. It might seem a long time to some people but I was left with a well adjusted horse who doesn’t get stressed or act up very often. She takes the lead from me and will attempt new things because I firmly believe she trusts me.

Make sure you are safe at all times and that someone is with you if necessary who is more knowledgeable but don’t be afraid and take the lead.There is no excuse when horse breaking to be cruel, and remember animals including horses are not born bad, they react to what we as humans do to them.

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10 Tips to Build a Lasting Lesbian Relationship

Falling in love is wonderful, but it is really the easy part of any lesbian relationship. What takes work and commitment is keeping that relationship going even after the passion fades, which it most likely will over time. Most experts agree that passionate love has a life expectancy of 2 to 4 years. So compatibility and mutual respect become increasingly important as your partnership progresses. Here are some tips to help you along. Most are applicable to any relationship, but lesbians do have some specific concerns.

  • Communication, Communication, Communication: Don’t let small fissures in your relationship turn into insurmountable canyons! Let your partner know what you are thinking about big and small things. If something is bothering you, speak up. Problems can’t be solved unless you talk about it.
  • Make Time For Each Other: Life’s demands will always get in the way. If you don’t schedule “Us” time, it probably won’t happen for you. Once a time is blocked off on the calendar, then both of you know to arrange other commitments around that time. For instance, you can block out Friday nights as time you dedicate to your relationship.
  • Keep It Fresh: You know how the saying goes, “Relationships take work.” Well, that is true, but it doesn’t always have to have a negative connotation. If you introduce an element of surprise in your relationship, it really helps. Bringing home flowers without an occasion, making a reservation at her favorite restaurant, or suggesting an out-of-the-ordinary activity really go a long way toward keeping your partnership interesting and vibrant.
  • Grow Together, Not Apart: One really effective way to keep your relationship strong is to have shared goals. Working with your partner on a project or plan for the future can bring you closer together by increasing your time together and sharing thoughts, dividing responsibilities and even by working out your areas of disagreement. Ideas may be as simple as joining a volunteer group together or as complicated as buying and restoring an old house in the city!
  • Maintain Healthy Outside Relationships: Difficulties with family and friends can really affect the health of your partnership. Stay on good terms with people who are important to your partner. Work out problems that exist. Let your partner know that you recognize the importance of her friends and family.
  • Sex And Intimacy: At all costs avoid “Lesbian Bed Death.” Sex is an important part of your relationship. Sex is strongly related to intimacy, in that the hormone oxytocin is released during the sex act. That hormone is responsible for enhancing your feelings toward your partner and is essential for long-term bonding. Another powerful hormone, dopamine, is released when you perform strenuous physical exercise. Dopamine is also thought to be responsible for feelings of passionate love. So if things are getting a little slow in the bedroom, try taking your partner our dancing before your next sexual encounter!
  • Avoid The Green Dragon: Jealousy! Unfortunately, all too common in the lesbian community, jealousy can ruin a relationship. Jealousy occurs when there is a lack of trust between partners. If you feel you are being controlled by a jealous partner or that you are jealous, confront those feelings. Discuss with your partner why you are threatened in the relationship and move past it! Get professional help if you need it.
  • Compromise: You can’t always have things your own way…and neither can your partner. Compromise involves keeping the relationship on even ground; keeping the balance between you. One strategy is to internally rate how important an issue is to you when you disagree with your spouse. If you silently rate the problem as a 1 or a 2, let it go. If you are rating the importance as a 9 or 10, then continue the dialog and work toward a solution you both can live with.
  • Stay Connected: Keep in touch with the lesbian/gay community. Unlike hetero couples, homosexuals have virtually no societal support. Having other LGBT friends, attending LGBT events and going to local clubs can really fend off the social isolation that many of us endure.
  • Maintain Good Health: Hey, nothing is sexier and more romantic than a clean, healthy body! Take care of yourself. Eat well, get plenty of sleep and exercise regularly.

Keeping a relationship healthy is definitely worth the effort it takes. Just consider how miserable you have been in past relationships that have gone bad. Then remember how wonderful this woman has made you feel. The trick is keeping on top of it and never, never taking your partner or the relationship for granted. If you set your relationship as your #1 priority, you have the best chance of a satisfying and happy future together!

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How to Make Your Penis Grow Bigger With Penis Exercises

There are lots of guys who want to know how to make the penis grow bigger. In this article I will elaborate more about penis exercises and why it is the best method for penis enlargement. It is hard to find really helpful and honest information about penis enlargement and pretty much everyone tries to sell worthless pills and other junk that are supposed to help men get a massive penis in no time. We all know it is BS but in this article I will focus on reality.

What are penis exercises all about?

Thousands and thousands of men have successfully used penis enlargement exercises to increase the size and performance of their most prized possession. Based on the success stories of these guys and several studies that researched penile exercises, the average length gains are around 1-1.2 inches and girth gains range from 0,8-1 inch on average. in 3 months.

These results can be achieved by following a proper penis enlargement program, being consistent and disciplined. Results don’t come overnight but if you stick with a proven exercise program for 3-4 months then your penis will get much bigger.

What type of exercises make the penis bigger?

A successful and proven penis enlargement program consists of several types of exercises. Each type of exercise has a specific function and know what exercises to do and what exercises you need to do in order to get a certain result, is crucial.

Stretching exercises are one of the main categories that mainly focus on increasing the length of the penis. These exercises are performed in a flaccid state and a general warm-up with a wash-cloth or rice sock is necessary. Basically you use your hands to stretch the ligaments and penile tissues. Stretching exercises help to bring out the inner penis and thus make the penis longer.

Squeezing exercises, such as various jelqing exercises, focus on increasing the girth of the penis. In order to do squeezing exercises the penis needs to be about 50-75% erect and some lubrication is also needed. The idea is make the OK-sign with your thumb and index finger, then wrap your fingers around the base of your penis and slowly move your hand towards the head of the penis. The goal is to force more blood into the penis. This extra blood creates pressure inside the penis which in turn causes micro-damages inside the penis. Once the body repairs these micro-tears then the penis will be able to hold more blood and hence be thicker.

There are also exercises to improve erection quality and stamina through training the PC-muscle. It is the muscles that controls the erections and it stretches from the pubic bone to the coccyx (tail bone) forming the floor of the pelvic cavity. You don’t need to use your hands or any special training aid to strengthen this muscle. All you need to do is contract the muscle for 3-4 seconds, relax, and then repeat. You can do 20- contractions to start out with and move up from there. If you want to improve your erectile strength and stamina then training your PC-muscle is crucial.

This was just a very basic overview about how it is possible to grow the penis bigger with penile exercises. To get really noticeable results you must learn more about penis exercises and follow a proven program consistently for 3-4 months at least.

There are both direct benefits and indirect benefits that come from these exercises. It is important though to be realistic and understand what has to be done to get results. If you are not 100% committed and serious about this then it is pointless to waste your time on this. This method is only for individuals who are serious about this and have the required level of commitment.

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How To Recover After A Skateboarding Session

If you’re like me, you love to skate. A two to three hour session at your local park isn’t uncommon, and it leaves you feeling amazing. People skate for all types of reasons, but it goes without saying that the health benefits you stand to gain from skateboarding like feeling amazing after exercise, and the challenge and rewards available make us keep wanting more. The problem I face, and a lot of other skaters face is the soreness and aching after a session. This can be especially apparent the next day. Some skaters deal with it differently than others. Some people seem immune to the pain and can wake up every day and go skate like crazy, no matter how beat up they got the day before. For the rest of us, here are some solid tips to getting the most out of your skate sessions without feeling beat up the next day.

Skate more often: It may seem counterintuitive at first, but skateboarding is like any physical activity. If you don’t do it for a while then your body has a harder time getting used to the abuse. Some people live in a climate that is cold and rainy during the winter, so they stop skating for a few months until it gets warm again. Then come spring time their body isn’t used to all the banging around and goes through a phase of soreness for a while before it can adapt itself again. If you ride your skateboard more often, your body will stay adapted to the abuse, and it won’t hurt as much after a session. This doesn’t mean going out every day to jump down a 20 stair because you’ll get better at it. This kind of abuse can lead to serious injuries, but if you skate a little bit every day, and work on progressing through your learning curves while maintaining a positive attitude, you will have a better time and get more enjoyment out of it.

Stretching before and after your sessions: It’s easy to get in a couple of toe touches and butterflies just after you start skating hard, and just after you stop skating. In fact, if you don’t make time for stretching, you will have to make time for injuries and soreness later on. Pro skaters do it all the time. They have to compete, film, and jump down huge things all the time to make money, so they learn from the best physical trainers in the world. Those physical trainers will teach you first that in order to avoid injuries while working out, you must learn to stretch. If you haven’t stretched much recently, it’s OK. Start now, and take it slow. Stretch in the morning when you wake up, in the afternoon, just after you get warmed up skating and just after your skate sesh, then stretch again before bed. This much stretching throughout the day will make your body loose and limber, and will help blood and oxygen flow through your muscles and joints, repairing them faster. It’s also a great idea to stretch your upper body like your neck, back and arms.

Doing a warm-down: Just as warming-up is important in skating to ensure you don’t fall when you first start skating, warming-down is important to ensure your muscles have a moment to decompress. To do a warm-down, do some light walking. I usually walk around the skate park after I’m done skating. This can be combined with filming your friends or taking pictures if you’re a photographer. It will help get the blood flowing to your joints for some added recovery.

Eat or drink lots of protein after a sesh: I read lots of blogs and forums about people looking for the best recovery methods, and this one is the same throughout. You must eat or drink lots of protein, 30-50 grams, immediately following a workout, along with coconut water or Gatorade. Your body needs the protein to rebuild the muscle, and the energy drink will replenish glycogen levels and raise insulin levels. Insulin can help restore muscle proteins by inhibiting protein breakdown and stimulating protein synthesis. Since I am vegan, I recommend a plant-based protein shake. You can find these at your local sprouts, whole foods, or online at Granted, they aren’t cheap, but if you really don’t want to feel as sore after a skate session, they might be worth a try. Also, eating or drinking potassium rich substances after a workout will help replenish spent reserves. Coconut water has lots of potassium in it, making it an excellent post workout drink. I get mine at the local 99 cents store to save money. Make sure to get the one without any added sugar. Your body also needs things like sodium and calcium to refuel muscle energy. Bananas and sweet potatoes are great sources of potassium, sodium and calcium. Add these to your post-skate session meals and you’ll feel better in no time. Also, grapes and cherries have antioxidants in them that help your body relieve soreness in your joints. Another tip is to take fish oil or flax seed oil pills. The omega-3, 6 and 9 do wonders for lubricating your joints.

Get better sleep: Sleep is essential to rebuilding muscles, joints and tendons. If you stay up late partying or watching TV after skate sessions, you won’t get the benefits that sleep offers. To make the most out of your Z’s, get at least 8-9 hours of sleep every night. If you’re like me and have trouble falling asleep, you can try to take an herbal supplement like melatonin or valerian root (I found a supplement called ‘relax & sleep’ at my local Dollar Tree). Drinking a hot cup of chamomile tea will also help. Additionally, committing yourself to a ‘technology-blackout’ after 9 pm every night will help you get to bed easier. Whatever it takes, get the sleep you need to recoup and you’ll be able to skate every day at to your fullest potential!

Reduce stress: Acute stress, like the type you get from exercising, is good for you. Chronic stress, like when you don’t get enough sleep, or when you have a paper due at school, is not good for you. To recover completely from your skate sessions in the fastest way possible, make time to do stress-relieving exercises like short hikes, hanging out with friends, and riding a bicycle. These are all things known as active-recovery, and can go a long ways in helping you recover mentally from a hard skate session. Getting social with good friends and laughing are the best ways to relieve stress.

Ice, then take a hot bath: Icing your ankles after a skate session for 10-15 minutes, then bathing in hot water will relax your muscles and make it easier for them to recover the next day. The icing reduces swelling that might happen if you landed on your ankles really hard, and the hot water relieves the tension in your muscles making it easier for blood to move through them. Combined with an after workout stretch, icing and a hot bath can be an excellent way to recover after a skate session.

Body weight squats: Doing proper body weight squats during the day and between skate session will strengthen the connective tissue around your joints, and in effect you’ll have more stability around the joints in your ankles, hips and pelvis. First you’ll want to learn how to do proper body weight squats.

I hope these tips help you have more fun with skateboarding. No doubt it can be very painful at times, but it’s overcoming our personal challenges and getting the reward of rolling away from a trick that make it all worth it. I love skateboarding, and I’m sure you do to. That’s why if it was up to me, I would skate all day every day. However, as we age our bodies don’t recover as quickly, but if you take these 5 tips to heart, maybe your recoveries will be faster, and you’ll be out skating again in no time!

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Important Tips for a Volleyball Coach Resume

The role of the volley ball coach is similar to that of any other coach. They have to identify the talent of the players and train them on different game techniques. They train the players the game tactics and guide them in raising their performance. Coaches also have to prepare the players to handle the mental stress. They conduct different practice sessions for players to sharpen their skills to overcome their weaknesses. They also organize the practice matches as a part of the training session. They also have to provide physical training to the players and prepare the diet plans. They need to have strong communication skills and coordination skills.

Volleyball is not the game of a single player but it is the game of the whole team. All the players have to contribute equally for winning the game. A coach plays a significant role in binding the players together. They need to understand the approach of every player and train them accordingly. They must be aware of the latest coaching techniques to assist the players. Along with the game training, they also have to design proper diet for the players. Being the player of any game, it is important to stay fit and healthy. With the proper diet plan, you can remain healthy and sound. They need to make effective use of the available resources for training purpose. Many times, coaches have to study the game plan of the opponent and plan their strategies accordingly.

Below is the sample volleyball coach resume to give you clear idea of drafting a resume of this type.

Sample Resume

Contact Information

Michael Ford

552, Blue Street, Denver, USA

Contact No. – 09468769809

E-mail ID

Career Summary

• Extensive experience of playing volleyball and coaching players

• Active member of the state volleyball team from 1992-1998

• Represented the country twice in the volleyball Championship

• Possess strong analytical skills along with being a good team player

• Excellent multitasking abilities

Key Strengths

• Familiar with the training techniques and game strategies in volleyball

• Experience of organizing the sports events and managing the concerned activities

• Excellent management skills and organizational skills

• Understands the capability of the player and trains accordingly

• Proficient in managing the team and maintains proper coordination between the team members

• Excellent communicator

• Passionate about teaching and committed towards work

• Possess strong leadership qualities

• Knowledge of the latest training practices

• Familiar with the diet preparation for players

Educational Credentials

Master’s Degree in Physical Education and Sports, 2000

University of Denver, USA

Diploma in Sports Management Practices, 2002

Royal College, Denver, USA

Awards and Honors

• Awarded with the player of the year award for contribution in Volleyball in the year 1996

• Awarded with best coach award in 2007 for Casino Sport Club

• Nominated for the best coach award in 2008 for Casino Sports Club

Job History

Casino Sports Club, Denver USA

Designation – Assistant Volleyball Coach

Duration – March 2005 to present


• Handled the documentation of the event schedules and other administrative work

• Conducted the regular training sessions for the players

• Designed the appropriate diet plan for the players to stay fit and healthy

• Conducted the physical workout sessions

• Ensured the availability of the sporting equipments and accessories

• Prepared the game tactics and strategies keeping in mind the team strength and physical standards

• Motivated the team members from time to time to enhance their performance

• Studied the game strategies of the opponents and guided the team members for making changes in their tactics

Personal Profile

Date of Birth – 14th September 1975

Nationality – American

Gender – Male

Marital Status – Married

Employment Status – Full time


Mr. Bruce Peterson

Head Coach,

Volleyball Team

Casino Sports Club, Denver, USA

Contact No. – 09576876567

E-mail ID

You can also list some more names in the list of references. Inform people before including their names as references.

From the above sample, you will know the details you can include in your resume. Also see the tone used in the resume and the format chosen. All these things together makes up a good job winning resume.

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How to Increase Your Running Speed With Fartlek Training

When you want to increase your running speed, you need to do speed training. Fartlek is a wonderful way of speed training. Fartlek, Swedish for speed play, is a good introduction to faster running training sessions, as it gives you a lot of liberty in what you do and how fast you go. Want to do fartlek training? Then read this article and learn some more about this running workout.

A Quick Definition of Fartlek

When you do a fartlek training session everything is allowed. After a warm-up of about 5-10 minutes you have a training session of 20 – 60 minutes. The only rule to fartlek is that you vary your speed regularly. So you can do a bit of tempo running, run easy, then do some intervals, run easy again, do a few sprints, etc. It is important to know that every fartlek training session varies. You can choose to exercise at your own pace or incorporate specific goals into your exercises. A fartlek training session can be structured and pre=planned, but it is often more fun to just go with the spur of the moment. It instills a kind of responsibility in you though, as you have to know when to take a breather. On the other hand, you need to be honest to yourself and not slack down.

Some Advantages of Fartlek

There are some advantages to fartlek workouts. See below a short sample of advantages.

  • It is Fun

It can be real fun for you. No other running workout will allow you to have more fun than the fartlek. It’s basically all up to you how you want to maintain speeds or achieve some time goals, as long as you can keep it exciting and challenging. Fartleks are fun to do in that aspect.

  • Everyone Can Do It

Anybody can do fartlek. It is an excellent introduction to speed training for beginners. It is also great for more advanced runners who have just come out of a longer period of base building. Instead of having to comply to the rigour of structured speed sessions you can just go by feel and get back into faster running more easily.

  • Improves Endurance and Increases Your Running Speed

Due to its continuous nature, fartleks are perfect for athletes who like to participate in long distance running. Fartlek training sessions help you improve endurance, but due to running at different speeds these running sessions help your body improve its lactate threshold and oxygen delivery to the muscles which all contribute to increasing your running speed.

Fartlek workouts are, despite the playful nature, still speed running training sessions. They count as “hard” workouts and should be followed by a day of recovery running or rest. Also make sure that you start and end your fartlek session with easy running so that you properly warm-up and cool-down.

The fartlek can be an enrichment to your running program and will definitely help you increase your running speed. Try it today and see how it works for you!

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