6 Workout Mistakes To Avoid For Your Ideal Body

There are many "mistakes" one can make that will slow or even halt their progress towards having a fit and ideal body. I am listing, what I feel are the top 6 to avoid.. Now, I don't mean to say that if you make any of these mistakes that you should get all depressed and quit, just correct them as best you can and keep moving forward. It is important to understand that you need to keep moving forward. Nothing is ever achieved overnight and without a few "bumps" in the road. having said all that, here we go:

1. You Should Keep a Workout Journal

With a journal, from day 1, you can measure your progress and any fall backs you might have daily or weekly. You decide how often you want to do it. The journal could possibly have, your daily nutrition intake, calories, types of food, etc. It definitely should have your starting weight and measurements of all parts of your body. Arms, legs, waist, and chest. This may seem like a major pain in the you know what, but trust me, it is needed. People need to see the progress to keep motivation to continue. the also need to know if they "back slid" a bit so they can correct it. Once you get used to doing a journal, it really only takes a minute or 5.

2. Failure To Warm Up Correctly

Warming up properly can consist of light stretching,a few basic exercises like jumping jacks or jogging in place, knee bends, squats, an exercise bike session possibly, etc. It is, again, your choice of what works for you. These will stretch and warm your muscle groups which makes them more acceptable and responsive to your main workout plus is a major factor in reducing or eliminating any injuries which will really set you back.

3. Speaking of Injuries- Not Taking Care Of Injuries

Men have a tendency to have a problem admitting when they have an injury. I am guilty of that myself. We figure "we are men, we don't get hurt"! yeah right. If, even after proper warm ups, you do feel an injury or a "twinge", stop working out immediately. First, that can keep it to a minor injury that will heal quite fast and not slow you down, Secondly it won't make it worse requiring a doctor possibly. It is easy to stop working that particular muscle group for a few days and work others while you heal up which doesn't put your fitness progress on hold.

4. Not Keeping To Proper Nutrition

The main problem here is not putting in enough of the right vitamins and minerals and protein for proper muscle development. you need to adhere, as close as possible, to the nutrition guidelines that are spelled out in other articles I have written. You wouldn't expect your car to run good on water. You need the right fuel. Same thing with your body. Feed it right for maximum results!

5. Increasing The Weight You Lift Too Fast

This will harken back to the injury mistake. Once you have been lifting a while, men want to "macho" it out and increase the weight and reps they do before their body is ready. Slow down cowboy, you want to add weight and reps slowly. The proper amount and time can vary by individual. Adding weight and reps should be done weekly not daily. This will cut your chance of injury and also keep you increasing muscle and burning fat as efficient as you can.

6. Making Your Exercise Sessions To Lengthy

Don't workout until you collapse just about. Most sessions, including warm up, cool down, and the lifting and cardio, should be around an hour or a little more or less. You should be properly tired out after that time and not exhausted. Exhaustion tells you that you are hitting it a bit too hard. Over working isn't going to win you any medals or gain you any more in fitness. It may set you back from breaking down muscle too much. After a while in your routines, you will get a "feel" for what is enough.

There are the 6 mistakes to avoid, in my opinion. there are 2 more that are very important also. I will reveal those at another time.

Thanks For Reading,

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A Beautiful Inner Support System

by Nina

Ladder by Marie Lossky
(@Marie.Lossky on Instagram)

“Sometimes we don’t fully appreciate the progress or importance of our practices, but there will be a time when our practices show up and show their strength and depth. So practicing both in the times that are easeful and in the times that are not creates this beautiful inner support system that is there for us when things get really rough.” —Jill Satterfield  

The interview Recovering from Heart Surgery that I did with Jill Satterfield recently got me thinking. There were definitely some gems of wisdom in there! And in particular the beautiful quote above got me thinking.

Although our equanimity practices are very effective for supporting us present, allowing us let go of regrets about the past and worries about the future, and to face challenges in the here and now with a sense of balance, practicing regularly will also help prepare you for challenges you may face in the future. So even though it can be tempting to use your equanimity practices on an as-needed basis, we recommend you practice regularly even during “easeful” times. You’ll then have those practices available as a “beautiful inner support system” whenever you need them. (See 7 Ways to Cultivate Equanimity with Yoga.) 

In Jill’s case, she is a long-time practitioner of both Buddhist meditation and yoga. She practices pretty much daily, with meditation, asana, and pranayama all playing a part. And she saw all those practices show their strength for her when she endured a couple of years of uncertainty after being diagnosed with a heart defect and being told she would “know” when the time was right for surgery, and then going through the surgery itself. She says they helped her because after many years of being mindful of her thoughts, emotions, and the sensations in her body, she developed a keen sense of what could be beneficial and when something was too much or too soon. She also said, 

“Having meditated for 30 years, my meditation practice showed up the most as far as supporting me in the post surgery stage. I wasn’t afraid, I wasn’t anxious, I wasn’t angry, I was surprisingly okay with the reality of my situation. My mind, and the training of my mind—of being in the present —not far-flung into the unknown future of fear and anxiety, really was a great blessing. I was at ease with what was happening and that was great considering it went on for two years.”  

That to me is the very essence of equanimity.

(For more info on Jill, see vajrayoga.com)

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Form vs Heavy Weights - Natural Bodybuilding PRO TIP 1

There is a big misconception now a days, people think that actually lifting heavy is what builds the muscle. Some people forget that your form is also an important factor that helps people put on muscle. The other importance of form is that, if your form is correct then it will most likely pump your muscles correctly. 

Everyone basically start from the bottom and from there they build their way up, so many beginners forget that. The reason why they seem to forget is because their ego is what brought them to the gym. Well guys let me tell you, if you are a beginner start with lifting light weights. More importantly GET YOU FORM RIGHT! If you want to be a cross fitter go train in the park like every other cross fitter!

How do you know if your form is right or not? 

Well it’s super easy, it does not require rocket science for anyone to understand it. If you are getting pump in your muscle then you know you are performing the correct of the exercise. 

Don’t be afraid to lift light weights, just use them to correct your form and build it up from there. Let me get this straight, If you are lifting heavy weights with shit form of the exercise. You are not a bodybuilder, you are a god damn show off and let me remind you that there are a lot of chances of injuries when this happens. 

Every bodybuilder hates those cross fitter dudes because they have no idea what they are doing. If you are ashamed of lifting light weights then don’t go to the gym during the peak hours. Go to the gym when it doesn’t have lot of crowd. If you start from light weights you will build your way up to heavy weight. The journey might be long, but you will get there if you put in your time and efforts in training.

 Don’t let your ego pick your weight, choose your weights wisely so that your form is correct. If you have bad form with heavy weight everyone else in the gym will be laughing at you. Just like I laugh at those people lifting heavy and with shit form.

Basically start from the light weights, build your way up to theheavy weights. The gains will start coming but just get your form right. Remember even the Olympian bodybuilders started from the light weights. Even they started where you just started they didn’t just go lift those heavy weights. They were disciplined and they knew that everyone starts from the bottom. 

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Full Body Workout Routine - Using Bodyweight Exercises to Get Great Results

When it comes to working out you always have options. Doing bodyweight exercises gives you options even when you don't have weights to use. That makes working out at home easier even with little space to work with.

So what are some bodyweight exercises you can do to get a stunning body with your new full body workout routine?

1) Push Up - The most well know and most used bodyweight exercise is the push up. It is a great exercise to build a strong upper body.

If you are just beginning working out you might want to start doing pushups with your knees on the ground until you build your strength up. There is no shame in that. Everybody is in a different place in their fitness quest.

2) Chin Up - Another very commonly used bodyweight exercise is the chin up. All you need is a chin up bar, if you don't have a chin up bar you can use a low lying rafter somewhere, make sure it is secure.

If you need assistance use a chair to help you get through the reps until you are ready to do regular chin ups.

3) Chair Dips - Another great exercise to attack your upper body. Chair dips work your triceps, shoulders, and chest. Be careful if you do too many you will wish you didn't the next day or two.

4) Rows - This is a little different than the other examples on the list. Do this one if you don't have a pull up bar handy.

Lie under your kitchen table, chest at the edge of the table, pull yourself up as high as you can to the bottom of your table. Be careful when doing this, if you don't have a very sturdy kitchen table do not attempt this exercise. Your significant other would not like it at dinner time if there is no kitchen table to eat on because of your morning workout.

5) Squats - The first few exercises mentioned target upper body, but squats when done properly blast your lower body. There are plenty of variations of squats.

Including: regular squat, pistol squat, split squat jump, prisoner squat, sumo squat, lateral squat, Bulgarian squat. Some of the names are pretty hilarious.

6) Lunges - A close cousin of squats, lunges are an excellent bodyweight exercise to build strength in your legs. Do squats and lunges regularly and watch your leg strength explode.

7) Step Up - Have one leg on a higher elevation than the other. Step the lower leg up to where the higher leg is. Inhale as you lower exhale as you are coming up. Do about 8-12 reps per leg.

There you have it a great full body workout routine using bodyweight exercises. You can build strength with your upper and lower body in just one workout. How cool is that? Get busy burning those unwanted calories.

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5 Top Reasons Why Your Muscles Are Not Growing

Many guys when they first start working out tend to overtrain. After a month or two this question always comes up... "Why Are My Muscles Not Growing ?"

It's Monday morning and you just walked into the gym. Up first is chest. You load up the barbell and you lay down on the bench. You begin performing repetition after repetition of chest presses until you cannot do anymore.

You look at yourself in the mirror and realize that your chest is not growing at all. In fact, your body is not responding the way you would like to your workout program. This probably happened even though you believe you were doing everything correctly. You're pushing yourself in every workout -- you don't miss any workouts and still no results!

What's wrong you ask yourself.

5 Top Reasons Why Your Muscles Are Not Growing

In this article I will reveal to you the top 5 reasons why your muscles stopped growing and how to get your muscles growing again! Let's get started.

1. Many times the fact that you are pushing yourself real really hard is what stops you from making any muscle gains. Muscles actually do not grow when you're working out -- they grow when they are resting. Never ever train the same muscle group more than once per week and make sure you get eight hours or more of sleep every night.

2. One of the unknown "blocks" to muscle growth is working out for too long a period of time. After 45 minutes to an hour of intense training course levels will increase. I am talking about resistance training not cardio -- let's get that right. After approximately 45 minutes of training your body will release Cortisol. Cortisol is a known agent that destroys muscle cells.

3. As mentioned earlier sleep is very critical to your bodybuilding success. Make sure you do not skip on this vital component.

4. Consuming too much alcohol is another big culprit in stopping your muscles from growing. An occasional beer is okay however, no alcohol binging if you want to gain muscle mass and strength.

5. This one in my opinion is the biggest problem that most people have. Your diet! No matter how you do it you need to consume enough high quality protein. Protein is what your muscles use to repair themselves. If you're training heavy-- you should consume 1 g of protein for each pound of your body weight minimum. 1 1/2 to 2 g of protein is preferred. Many fitness models and bodybuilders use whey protein supplements to get enough protein in their diet.

While bodybuilding supplements are not a substitute for eating high protein healthy foods they are however a quick and easy way to guarantee that you meet your nutritional requirements.

An investment in a good blender and a quality whey protein powder will get you the muscle growth you're looking for.

There are other reasons why your "muscles are not growing" however, these top five tips are in my opinion the most important ones. Apply them and you will find your muscles responding again.

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What is in a Gesture? Nearly a Year with Mudra

by Baxter

Bhramara Mudra by Melina Meza

Late last year, my colleague Mary Northey gave me wonderful book on yogic hand gestures (hasta mudras) written by Joseph and Lilian LePage. As I first flipped through the pages, my curiosity was piqued. This book alone describes 108 hand mudras (there are other categories of mudra we won’t get into here, such as facial gestures, whole body gestures and others), and there are likely many more hand mudras out there. This was actually not my first exposure to the idea of the uses and potentials of specific hand gestures. Some years ago, I had attended a workshop with Richard Miller, PhD, in which we learned the famous Indian chant and prayer the Gayatri mantra, and the extensive series of hand mudras that are sometimes performed while chanting the mantra. And many of my teachers over the years used the most commonly done mudras at end of class or during a final sitting meditation, such as Anjali mudra (prayer position) or Jnana mudra (wisdom mudra). I also remember seeing hand mudras as part of an Indian classical dance performance on my trip to India in 2005, an art they have long been associated with. We even have had an excellent post on our blog by Beth Gibbs on mudra Mudras for Healthy Aging. 

So, as I started to regularly include mudra into my morning meditation practices in November and December of 2015, I very quickly discovered to my delight that my mind was more focused during meditation than it had been prior to introducing mudras. Regardless of the many other benefits that modern practitioners attribute to mudra, I was more than satisfied with this tangible initial benefit. With that personal discovery, I decided to share a new mudra each week with my local yoga classes as part of the initial meditation we do at the start of each class. We are now 9+ months into it, and my students love it! Many have reported back finding the mudra added to their home meditation and breath practices helpful in calming, energizing, and balancing their minds and bodies.

What I myself have delighted in discovering in my 10 months of mudra exploration is how many of the mudra have potential benefits for physical and mental-emotional wellbeing. There are mudras to address headaches, pain, anxiety, depression, stress, the health of the lungs and heart, and really almost every system of the body. The present challenge with all these “potential” health benefits is that to date we have no scientific studies looking at the outcomes of doing mudra regularly, nor how they might work. However, they are incredibly safe to practice and almost anyone can do the hand gestures, even if they cannot do full asana practice, as another way of experiencing yoga. And Joseph LePage suggests that they can also increase hand strength and finger dexterity as a beneficial side effect. As I observe my own mom’s gradual diminished abilities with hand dexterity, I am hopeful that including them in my practice can be both preventative now, and a form of treatment down the road if needed for my hands!

To recap, my discussion highlights the following upsides to learning and using mudras: they can deepen your concentration and focus in meditation and pranayama, they could potentially have a positive impact a wide variety of health conditions, and they have beneficial effects for your hands. 

One of my favorite mudras is Bhramara mudra, which is named after the bumblebee, and is related to the same word as the breath technique Bhramari (Buzzing Bee) Breath. I like this one because the position of the fingers and hands is just challenging enough to maintain that it works well of keep my focus on the here and now. (And it’s said to be useful for allergies and to help bolster your immune system, which would be great benefits for fall.) 

You can do Bhramara mudra in any seated, reclined, or even standing position, and can combine it with any meditation and pranayama techniques. 

To practice the Bhramara mudra:

1. With your palm facing up, curl the tip of your index finger to the base of your thumb, where your thumb meets your palm.
2. Touch your thumb pad to the edge of the last digit of your middle finger.
3. Extend your 4th and 5th fingers, as shown in the photo.
4. If you are sitting in a meditation position, place the back of your hands on your legs. Maintain a lifted spine, relax your shoulders, and let your arms be slightly away from sides of your torso.
5. Because this mudra can be a bit challenging to hold, start by holding the mudra for 2-5 minutes and gradually work up to longer holds of up to 45 minutes. You can repeat up to three times a day (but probably not for more than a total of 45 minutes/day).
6. When you are done, shake out your hands and wrists, and wiggle your fingers. 

For more information on mudra, see Mudra for Healing and Transformation by Joseph and Lilian Le Page. Other titles I recommend include Mudras of India by Cain Carroll and Revital Carroll, and Mudra, Yoga in Your Hands by Gertrud Hirschi. 

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Best Leg Exercises That Will Give You Awesome Looking Quads and Calves

You have the glamour muscles looking nice (biceps and triceps), you have a great looking six pack, now it is time to get those legs looking good to go with the rest of your rock solid bod. You can have great looking quads and calves with the right leg exercises.

So what are some of the best leg exercises?

1) Squat - One of the most effective exercises to build strong quads. Stand up straight and bring your body towards the ground until your knees are pointing out in front of you and your butt is poking out in the back. Keep back straight. You can do this with your bodyweight or a barbell on your shoulders.

2) Jump Squat- Not much different than a traditional squat (minus the weight and barbell) but a little more intense. This is more of a plyometric exercise than regular squats. As you are coming down to do the squat position explode up. Your arms should be straight in the air as you are going up. Make sure to land softly when you come back down on the front of your feet not your heels.

3) Lunges- Standing up, step one leg in front of the other with a bent knee. Keep your back as straight as possible. Your back knee will go straight down to the floor but not touch it. Lunges are great for working your quads and calves. You can do lunges with or with dumbbells.

4) Reverse Lunges- Do the same lunge movement just do it behind your body instead of in front of you. This is just a different variation to switch things up a bit. Alternate reps between legs just like regular lunges.

You can also do jump lunges to make it a plyometric exercise as well. Basically get in lunge position and jump back and forth switching legs.

5) Calf Raises- Stand a couple feet away from a wall with your hands against it. Bring your feet to a position where you are on your tippy toes and flex your calves. This will bring a significant contraction to your calves. These can be performed with your bodyweight or a dumbbell.

6) Single Leg Bridge- Lying on the ground with your feet in front of you flat on the floor with knees bent and arms on your side. Lift one leg and keep it straight throughout the reps. Lift your back and your butt off the floor, squeezing your glutes. Your shoulders and head should not leave the floor.

There aren't a lot of people who enjoy working legs. Don't neglect your legs. Your upper as well as your lower body should look good, not just your upper body. Take some time and do these leg exercises to have some nice looking quads and calves for your next outing.

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Tricep Exercises for Mass: The Beginner's Guide to Building Ripped Arms

Are you looking to improve the strength and size of your arms? Doing a number of tricep exercises for mass can help you to get those sought after ripped arms.

When everyone thinks of the glamour muscles they first think of biceps, but you can't forget about your triceps. They are as much a part of the glamour muscles as the biceps.

You should train your triceps as much as you as you train your biceps, shoulders, and back.

So what are some good tricep exercises to get some awesome looking arms?

Tricep Dumbbell Kickbacks - With dumbbell on your side lean back. Your arm should be shaped like an "L" on your side. Push the weight toward your butt. Squeeze tricep when your arm is fully extended.

Stay loose and move your arm naturally when performing your reps.

Tricep Dips - A great tricep exercise to do when you aren't at the gym and weights might not be an option. Using a chair, place your arms close to the edge giving yourself enough room to dip in front of the chair.

Dips will absolutely blast your triceps when you do enough reps. Do these and feel the burn! Do these enough and say hello to ripped arms.

Close Grip Bench Press - You want to have your hands about 8 to 10 inches apart, a little less than regular bench press. Lower weight to chest, pause for a moment then bring back to the top.

Tricep Cable Pressdown - Get a good firm grip with your hands shoulder width apart, make sure to be a few steps in front of the machine too. With the bar almost touching your forehead, lean forward and pull the bar towards the ground for your first rep. Lock your elbows at the bottom and squeeze your triceps.

Use full range of motion when doing the reps to get the most out of your workout, bring the bar as far up as possible and far enough to the bottom to lock out your elbows.

Close Grip Push Up - The close grip push up is a great exercise to target your triceps. It is a great option to do if you are not at the gym.

Hold your arms a few inches closer in than a traditional push up. Lower yourself to about 2 inches off the ground then come back up. Do as many reps as you can do. This is one of those exercises you can do until your body won't let you anymore.

Whether it's winter, summer, spring, or fall you can achieve ripped arms. Do these 5 tricep exercises for mass to build some sexy looking glamour muscles to impress the ladies.

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How Exercise Fosters Brain Health

by Ram

Fostering Brain Health & Balance by Melina Meza

The concept “use it or lose it” for physical abilities applies to the brain as well. As long as we engage our brain in stimulatory activities, the brain actively grows and rewires itself in response to the stimulation and new learning. Brain fitness, mental fitness, and mental exercise all mean the same thing: it is the act of performing a mentally stimulating task that keeps the brain resilient. Additionally, it is well known that physical exercise can also either prevent or delay the onset of mental and physical diseases. Furthermore, age-associated memory loss can be prevented by physical activity/exercise as well. Engaging in regular aerobic activity leads to structural changes in the brain resulting in improved cognition. 

Physical exercise increases nerve branching and in some cases triggers regeneration of new nerve cells, especially in the memory centers of the brain. Owing to the structural changes, physical exercises help an individual to learn new things and to be more alert and attentive. Scientists believe that physical exercises trigger increased blood flow to the brain. The greater the blood flow, the more oxygen and other important nutrients that reach the brain. This may explain the cognitive improvements associated with exercise. Physical exercises will also help maintain optimal blood pressure, control diabetes, and lower cholesterol levels, all of which are potential mental risk factors.

Personally, my day doesn't feel right if I do not perform some kind of a physical activity. There are days when I feel so tired and my brain refuses to work smoothly towards the end of the day. Being aware of the fact that physical exercise is not only important for my body's health but it also helps the brain stay sharp, I force myself to go for a workout to the local gym. The same antidepressant-like effects kick in after exercising for just 20 minutes. I consider that a regular, well-rounded asana practice is also an excellent form of physical exercise, fostering strength, flexibility, balance, and agility. Several scientific studies point to the benefits of yoga on brain function, emotional well-being, and general mental acuity. Yoga increases brain chemicals such as endorphins and enkephalins that contribute to a feel-good response and ward off mental stress. It is akin to stimulating the brain in a positive way, which results in optimal brain function, which can keep an individual alert and sharp. While a trove of scientific studies supports the idea that physical exercise (including yoga) help the brain grow stronger, exactly how exercise alters and improves the brain was unclear until now. 

A recent study Exercise promotes the expression of brain derived neurotrophic factor (BDNF) through the action of the ketone body β-hydroxybutyrate provides an interesting answer linking physical activity to brain improvement. Although the study was not in humans but in mice, it appears that similar mechanisms may be manifesting inside human brains as well, thus giving additional credence to the study. For several years, scientists and neurophysiologists have understood that the brains of animals and humans who regularly exercise are different than those who are sedentary. Studies conducted in rodents clearly show that exercise triggers neurogenesis, that is, it induces the creation of many new cells in the hippocampus, the area of the brain that is responsible for memory and learning. Exercise also strengthens the growth and branching of these fragile, newborn neurons. Turns out that physical exercise boosts the production of a nerve-stimulating factor called BDNF (brain-derived nerve growth factor). BDNF supports the survival of existing neurons, and stimulates the growth and differentiation of new neurons. It also strengthens nerve-nerve communication. Although the vast majority of neurons in the mammalian brain are formed during birth, some regions of the adult brain retain the ability to grow new neurons in a process known as neurogenesis. Thus, BDNF plays an important role in neurogenesis. The more BDNF there is, the stronger the neuron and the nerve-nerve communication, making the brain more resilient. 

The question these researchers in this particular study asked was, how exactly does exercise turn on the production of BDNF? To get to the bottom of this question, the researchers divided mice into two groups: one group of mice had the luxury of having a running wheel put into their cages and the other was housed in cages without the running wheel. Rodents have a specific affinity for running wheels and can keep themselves busy for long hours on them. The group with the running wheels did just that, running very often and covering several miles a day. The group in cages without the running wheels was comparatively sedentary. After four weeks, the scientists measured the BDNF levels in the hippocampus of both groups of animals. As expected, BDNF protein levels were much higher in the brains of the runner mice compared to the sedentary mice. 

To better understand why the runners had more BDNF protein, the researchers used sophisticated testing methods and closely examined the BDNF gene in the animals’ DNA. To their amazement, they noticed that the BDNF gene was more actively synthesizing the BDNF protein among the animals that exercised than those that did not. How did this happen? Let me use an analogy to better understand the mechanism. To get to the heart of the artichoke, one needs to peel the outer layer by layer to reveal its core. Similarly, the BDNF gene is encapsulated by clusters of a particular molecule called HDAC, which can prevent the BDNF gene from receiving messages from the brain or body to synthesize the protein. In the non-exercising mice, these HDAC molecules clustered so densely over the BDNF gene that messages from the body and brain got blocked and could not reach the gene to activate it. As a result, the BDNF gene of the sedentary mice was subdued, pumping out very little BDNF protein. In contrast, among the runners, the physical activity literally peeled of the dense HDAC molecules covering the BDNF gene, thus exposing the gene to the messages from the brain/body telling it to turn on and produce the BDNF protein. 

Additionally, the physical exercise also triggered the production of ketones, which are a byproduct of the breakdown of fat. During strenuous exercise, the body relies in part on fat for fuel, thus ending up creating ketones, some of which migrate to the brain. Ketones act like molecular scissors, and in this case ripped off the HDAC molecules covering the BDNF gene making it easy for the BDNF gene to now make the BDNF protein. None of this occurred in the brains of the sedentary mice suggesting the importance of physical exercise. 

The question is: does a similar phenomenon happens in humans? While it is still not known whether the same mechanisms that occur in mice occur in our own brains when we exercise, undoubtedly we have more BDNF in our bodies after we exercise. Yoga is also known to increase the levels of BDNF protein (see Age-related changes in cardiovascular system, autonomic functions, and levels of BDNF of healthy active males: role of yogic practice). We also create ketones when we exercise that migrate to our brains to elicit its favorable effects. Thus, physical exercise together with the ketone bodies arising out of those exercises turn on the BDNF gene that in turn triggers the production of BDNF protein, which sustains and protects the neurons and nerve-nerve communication. 

So I’d just say that it is a very good idea to just keep moving or doing your regular yoga sessions.

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Trapezius Exercises To Help You Build Stunning Back Muscles

You have nice looking arms, chest, and abs but you want to build up your back muscles. You have come to the right place. If you are looking for some quality trapezius exercises, you have come to the right place. Having a nice set of guns is great but you should have a strong back as well.

The trapezius muscles are a muscle group on your back that make up a good portion of your back muscles. They also extend up to your neck. They are commonly referred to as the "trap" muscles.

The traps have upper, middle, and lower regions. The upper is mainly used for neck movement. The middle is mostly used for shoulder movements. Last but not least the lower helps with shoulder stability.

So what are the exercises?

1) Upright Rows - Upright rows can be done with either dumbbells or a curl bar. Hold the bar/dumbbells at shoulder width apart in front of you. Bring the weight up towards your head, your elbows should be about level with your ears at the highest point. Pause briefly at the top to isolate the trapezius muscles.

2) Shoulder Shrugs - Shrugs are one of the most common trapezius exercises. You do exactly what the name says, you shrug your shoulders. Just like you did when you got in trouble growing up and your mom asked you what happened, you just looked at her with a blank stare and shrugged your shoulders. Just like upright rows, shoulder shrugs can be done with either a barbell or dumbbells.

3) Trap Flys - Wrap a resistance band around a pole or something around the house. Do reverse flys. Have the resistance bands level with your chest. As you do the exercise, bring the resistance bands upwards over your shoulders to attack the upper traps. Squeeze shoulder blades together also. You will feel the burn with this one.

4) Shrug Rows - With shrug rows you will use kettlebells instead of barbells or dumbbells. Bend forward with your body being at a 90 degree angle. Exercise one arm at a time. Lift the kettlebell up like you are doing a row. Rest your opposite arm on the opposite leg with a bent knee.

You can work your traps 2 to 3 times a week. To get great results work traps on the same day you work shoulders.

Doing a few different trapezious exercises is a great way to mix up your workouts. You too can have awesome looking back muscles by doing these simple exercises. Go out there and get it done.

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How to Stay Motivated at the Gym

Hey, sometimes it's hard to stay motivated at the gym. Even when we're at our peak, or need to hit a few workout goals, many of us are faced with both long hours at work and demands from the family.

CrossFit exercises present us with a way to stay in shape over the long haul. Lunges, box jumps, and air squats give us the best opportunity to keep our bodies-and our minds-up to speed. Still, it can be difficult to stay on par with these exercises. We've compiled three ways to stay motivated during your time at the gym.

1. Break Out the Music

We all love our music. Hardened CrossFitters wisely make gym playlists, with hits from the Rocky film series and Now! featuring prominently near the ears of many.

Music is proven to help us when we're under duress at the gym; one survey found that music in fact boosts our performance, allowing us to zoom out of our realities and focus on the intensity of our workouts. So before you hit the gym, download your favorite songs into an iPod or iPhone, secure headphones that won't fall off while you're exercising intently, and throw yourself into your favorite CrossFit exercise.

Just make sure you're tuning at the right decibels or you may just be tuning out of sound permanently later in life. Research signals that persistently loud music, especially those we blare in our aerobics classes, can damage your ear drums if left resonating for up to an hour or more.

2. Stay Away From Mirrors

We've all fallen off the track with our personal fitness regimen at some point. A study from the National Institute of Child Health and Human Development found that most Americans pack on about a pound during the holiday period that covers Thanksgiving and Christmas-with results suggesting that that one extra pound can encourage obesity later in life.

All the more reason to stay away from mirrors if you're getting your body and health back on track. Another study found that participants reportedly felt weaker when squeezing a weight in front of a mirror. Who would disagree? No one likes to see themself struggling while they work off their extra fat.

If you encounter a mirror and it slams your motivation, find a place at the gym without reflective surfaces. If you can't, focus on something else-an idea or something (or someone) that irritates you.

3. Drink Water Regularly

Don't underestimate the power of dehydration when you work out. Research by the organization IDEA found that even 2 percent of a dehydrated state can rob a person of her endurance abilities during a workout.

Take these tips to heart: Drink at least two to three glasses of water before you try your abilities at the gym. Make sure to pause your workout every 20 minutes to rehydrate. And if you begin to feel dizzy, make sure to stop your exercise immediately, especially if you're on the treadmill or some other machine.

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What We Mean By Healthy Aging

by Nina

Melitta teaches "Granny Yoga" to her mother,  aunt, and aunt's friend

For us, the life story of our friend Melitta’s mother Nancy is a perfect example of “healthy aging.” Born in San Francisco on December 12, 1921, Nancy died on August 27, 2015, age 93 (or 93 and a half as she liked to say). She was very active all her life. She played sports in school, and was her high school and college track and field champion in shot put and discus. She loved skiing, sailing, hiking, horseback riding—all things outdoors. She even worked as a wrangler at ranches around California. 

Even in her last years, she walked three miles every morning with her walking buddies Elaine and Ellen, power walking along the beach and greeting the other regular walkers. She did have some back problems with spinal stenosis, so Melitta gave her a yoga mat and some back care yoga poses to do. Nancy did them faithfully every morning, and was so pleased that they really improved her back.

Nancy also loved traveling, and during her lifetime, she traveled around the world, visiting every continent. In 2011, she returned to her favorite country, Turkey, and traveled around Eastern Turkey. In 2012, she did her last safari in Africa, and then gave up long haul travel, though she continued to travel within the US to spend time with family. She volunteered at her church until about age 91, and had an amazing network of friends and family. 

She lived independently in her apartment until her last few days. At age 90, she had made her own decision to stop driving. Although she didn’t have any hired help, her friend Elaine, a true force of nature, looked in on her regularly (and considered it an honor to do that). Elaine also helped her by taking shopping after she stopped driving and would send her husband Lloyd over to help her with tech stuff, such as her computer and printer. 

It was only in the last year of her mom’s life that Melitta noticed her mom was slowing down. She and Melitta did discuss her fear of decline, and Melitta’s fear of her decline. She had some gallbladder issues, and in July 2015 she had a bile duct blockage and had surgery. Then, in August 2015, she had emergency surgery for gallstones, but she also developed sepsis. She was in ICU for four days, and although doctors "threw all the antibiotics" they could at her, her organs were failing, so the family followed her directives and discontinued care. When Melitta first got to the hospital, Nancy was still conscious but unable to speak because she was intubated. In the joking way they had with each other, Melitta said, "it must be bad if I am here." Nancy laughed as best she could. She died two days later, with her children holding her as she moved on. 

In our post What is Healthy Aging, Anyway?, we defined what we mean by "healthy aging," describing its three basic components:

Compressed Morbidity. This is the time out of your life span that you spend in ill health. Nancy had a lifetime of excellent health, with some slowing down and her only serious problems limited to her last year of life. (This is generally the best-case scenario for people who live as long as she did.)

Independence. This means not just being able to live on your own, but being able to continue to do the activities that you love and that give your life meaning. And Nancy was not only able to stay in her home until the end of her life, she was able to keep up her active life almost until the end, including walking on the beach with her friends, traveling, volunteering at her church, and spending time with friends and family.  

Equanimity. This means being able to face difficulty and handle challenges with balance and grace. Although there’s much we don’t know about her life and how she faced earlier challenges, we think it’s worth considering how Nancy dealt with the challenges of being older. It sounds like she faced them head on! She realistically decided to stop overseas travel and driving when the time was right. And she was able to discuss her fears of decline and to confront her death. That allowed her to leave directives for her family and to die on her own terms. Finally, being able to laugh at her daughter’s joke at the very end sounds like she was she was able to stay engaged in life and family for all her days. How beautiful!

Thanks, Melitta, for sharing this story with us.

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Top 5 Shoulder Workouts For Mass

Broad, muscled shoulders are any man’s dream to achieve. Many go to the gym to get that V-tapered upper bod seen in magazines and on websites. The good news is that it isn’t just a dream. Men can get broad shoulders with the right combination of shoulder workouts.

A good note to remember before starting out shoulder exercises is to keep the right form as instructed. The shoulder is composed of very small muscles and held by a joint that is easily injured. Improper positioning and use of weights and equipment can cause injury that could result to difficulties in exercise and achieving the desired result.

Listed below are the top 5 shoulder workouts that you can complete to help you achieve the “Shoulders of Atlas”

1) Shoulder presses

 target the deltoid muscle, upper trapezius, triceps, and serratus anterior muscles. Starting position is sitting on a bench with back straight and hold two dumbbells just above the shoulder level with the palms facing upwards. Start the exercise by pressing the dumbbells straight up until the two dumbbells nearly touch each other overhead. Finish the exercise by returning to the starting position. Avoid locking the elbows when hands are overhead. The benefits of completing this exercise include building of the upper arms, capped shoulders,
 high shoulder-to-waist ratio, working the stabilizer muscles, and achieve symmetry between the left and right upper arms. Do 3 sets of up to 8 to 10 repetitions.

2) Upright Rows

Upright rows work the deltoids, biceps, and trapezius muscles. Starting position is standing with feet slightly apart with barbells just in front of the thighs using an overhand grip. The exercise starts by raising the barbell to chin level, keeping it close to the body. Finish the exercise by returning to the starting position. The elbows should be raised as high as possible at the top of the movement. A combination of lighter weights and more repetitions lead to muscle gain. Upright rows are to be done in 3 sets with 8 to 10 repetitions.

3) Dumbbell Lateral Raises

Dumbbell lateral raises target the deltoids, specifically the anterior deltoids. Starting position is to stand straight, grasping dumbbells with palms facing toward each other. In resting position, dumbbells should be held in front of the thighs; legs are spread slightly apart. Begin the exercise by raising the dumbbells out to the side until shoulder level. Finish the exercise by returning to the starting position. Use manageable weight only. Elbows should be kept slightly bent. Capped shoulders are achieved with this exercise. Workout should be up to three sets with 10 to 15 repetitions.

4) Dumbbell Front Raises

The anterior deltoid muscles are targeted in this workout. Dumbbells are held using an overhand grip just in front of the thighs. To start, one arm raises a dumbbell out in front until shoulder level. Finish the exercise by returning to original position. Repeat the exercise using the other hand. This is done alternately. Back should be kept straight throughout the whole exercise. Use only manageable weight and use the weight of the entire body to lift the dumbbells. Dumbbell lateral raises buff up the deltoids to show off capped shoulders. The exercise is done in three sets of up to 10 to 15 repetitions.

5) Bent-Over Lateral Raises

The posterior deltoids and trapezius muscles are worked out with the bent-over lateral raise exercise. Starting position is standing bent at the waist with knees slightly apart. Dumbbells are grasped with palms facing inward and elbows slightly bent. Start the exercise by raising the dumbbells out to the sides. Finish the exercise by returning to the starting position. This develops capped shoulders and the upper back for that ripped upper body. The whole duration of the exercise, the back should be kept straight while bent at the waist. This is done in three sets of 10 to 15 repetitions.

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