Yoga for Healthy Aging: The Book!

by Nina

The positive “changes” that Baxter alluded to in his post Friday "The Times They Are A'Changing" are that he and I have agreed to write a book on Yoga for Healthy Aging for Shambhala Press. Yes! We’ve wanted to write a book on yoga for healthy aging for some time now (and a lot of our readers have been asking for one), but we needed to find the right publisher. And the way we found Shambhala is truly wonderful.

During our 2015 summer, one of our students was a tall quiet man named Dave. We didn’t know much about him except that we knew he wasn’t a yoga teacher and that he had come to the intensive with his husband all the way from Boston. At the end of the intensive, during our closing circle, one of the other attendees asked us when we were going to have a book. I made a somewhat flippant remark, “Someone’s going to have to pay me to do that!” Baxter calmly explained that what I meant by that was we had decided that self-publishing wasn’t right for us, so we needed to find a publisher for our book. It wasn’t about making money so much as we needed the production and marketing support of traditional publisher to create the type of book we wanted to put out in the world.

After the intensive we had a little party, where we could relax and socialize, and I was standing there eating some delicious vegetarian sushi when Dave walked up to me and said, “So you want someone to pay you to write a book?” I replied, “Yes, that’s right.” And he said, “I’ll do it,” and handed me his business card. I looked at the card, and learned only then that he was Dave O’Neal, Senior Editor for Shambhala Press! Frankly, I don’t remember exactly what I said after that I was so nonplussed. But clearly I said something positive because within a few days Dave and I were discussing the outline of the book, possible deadlines, etc. Baxter and I didn’t hesitate about this deal for even a moment because not only was Shambhala the publisher of some of our favorite, most used books, including The Woman's Book of Yoga and Health by Linda Sparrowe and Patricia Walden, and Richard Rosen’s books on pranayama and Original Yoga, but our acquiring editor was going to be someone who really understood and appreciated our work. 

Anyway, you can see why—with a whole book to write—it’s going to be a busy year for us! And while we’re both going to continue to write for (and, in my case, also continue as Editor-in-Chief for) the blog, there will be some changes so we can free up a bit more of our time for working on the book. That’s why Baxter is temporarily giving up the Friday Q&A feature. I, too, will be changing the focus of my blogging a bit—although that may not be as obvious to you because I tend to be a bit all over the place (for example, maybe not so much science from me). So that’s why even though the book won’t be published until 2017, we’re announcing it now.

Another reason we’re announcing the book project so early is that we need your help! Dave and I agreed our book would be more compelling if we included the stories of some real-life yoga practitioners whose physical, mental, or emotional health has been improved by yoga—or who has just found more peace of mind. So you are someone with a good story about how yoga has helped you with strength, flexibility, balance, agility, stress, medical problems or all-around health, or equanimity, please write me via the Contact Us Page page. 

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How To Find The Best Bodybuilding Training Program For You!

If you have looked around at all at bodybuilding training programs you will know that there are enough to make your head spin. How do you find a good bodybuilding training program?

Discover the answer to this question requires you to consider what you are after. What results do you want? What is your age and current fitness level? How much time are you willing to commit to the program?

By answering these questions first it will help you narrow down the options out thee. You can then evaluate each program you see by this criteria.

Sources for Bodybuilding Training Programs

There are many different sources that can be used for finding the perfect bodybuilding training program and the route that is chosen will depend on the person’s comfort level and the amount of money that they will be willing to pay for the program. Some sources for a bodybuilding program will cost more than others and the old saying that you get what you pay for often holds true in these cases. Some people prefer a bodybuilding training program that focuses mostly on building muscle mass while some others focus on sculpting many different areas of the body at once, providing complete toning each time the program is completed.

Learning More About A Bodybuilding Training Program

One of the most expensive, but most effective, ways to find the perfect bodybuilding training program is to hire a professional personal trainer to help you with your bodybuilding. These trainers have the ability to create a custom bodybuilding training program to fit your needs completely and will take the time to teach you how to do each move in the program properly to get the best effects out of your natural bodybuilding training. Many of these professional trainers charge for their services by the hour, so it is important to find a program that you are comfortable with as quickly as possible. This will allow you will be able to complete an effective program during each session.

Create Your Own Plan

Professional trainers can be found at a local gym or exercise facility and if you have a membership to one of these facilities, the help that they can give you in creating your own bodybuilding training program is often included in the price of the membership. Although they may be able to create an entire customized program for you, they will also be able to walk you through some techniques that may be appropriate and can guide you into doing the bodybuilding program properly so that some of the exercises may be done at home. Many of these exercise facilities also have classes that you can take to learn about proper weightlifting and learn methods that you can incorporate into your own bodybuilding training program.

Bodybuilding Training At Home

Some people prefer to do some or all of their bodybuilding training program at home. For these people there are several programs that you can follow. You can consider a DVD program that you can follow along with. Another option would be to purchase a book that contains one or more programs that you can pick from.

Either way realize that after several weeks on a program you body might like a change. So having several options around to pick from will be a good thing. Hope that helps you select the best bodybuilding training program for you!

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Bodybuilding Training : Huge Benefits!

Bodybuilding training is becoming more and more popular as people learn the benefits of building muscle. You might think bodybuilding is only for young people but do not entertain that idea. Lifting weights and building muscle is for young and old; male and female.

The results that can be gained from bodybuilding are wonder for the body. Now some people might be quick to say they do not want to be huge like many bodybuilders. But the truth is that to get huge takes lots for work and time. But building firmer and stronger muscles is something everyone can do.

How Bodybuilding Training Benefits You Body

One of the biggest benefits of bodybuilding training is the way that it increases the overall strength of the body. When the training is done properly, many of the muscles in the body are affected and the tendons holding the muscles to the bones increase their strength. People that undergo bodybuilding training have a lower risk of muscle injury because the muscles of the body are used to wrenching maneuvers and are flexible enough to withstand most of the sudden movement that generally cause harm to the muscles and tendons.

Building Strength

Bodybuilding training increases the strength of the muscles by constantly working and reworking the muscles in the body. The routines that are used for bodybuilding training dramatically increase the size and capacity of the muscles in a shorter period of time than with regular strength training and people that use bodybuilding training as a way to regain lost strength and rebuild their muscles can see results in a matter of months. There are a number of personal trainers around the county that specialize in this type of training and will be willing to train the person for a reasonable fee.

Increased Blood Flow

Bodybuilding training can increase the amount of blood flow through the body through the different exercises, which can reduce or eliminate the chances of developing a number of different health issues. An increased rate of blood flow can remove waste from the body more quickly and move more oxygen from the lungs to the brain and other parts of the body in higher amounts in a shorter period of time. The blood nourishes the muscles of the body faster, increasing the strength of the muscles in a dramatic way.

Bodybuilding Provides Total Benefit

Bodybuilding training is one of the few types of exercise that provides benefits to the entire body. But to get the best results you will want to exercise at least three times a week and for no more then 45 minutes during each session. In fact 20 to 30 minutes sessions are probably better.

Yet if you are older or do not have much time even two 30 minutes session a week will give you results. You will not become huge on that routine but you will gain more muscle then if you just sat around watching TV.

Building muscle, strengthening your bones, building your health and wellness are all great benefits of bodybuilding training. What else do you need, get started today!

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Using Bodybuilding Weightlifting Equipment Properly

There is enough variety in bodybuilding training programs to fit each person that is interested in building a better body.

It does not matter if you are just wanting to tone up those muscle or become a pro bodybuilder or fitness competitor you will find a program that fits your needs.

Whatever program you use it will be very important that you use the bodybuilding weightlifting equipment properly. If you fail to use the equipment properly you are setting yourself up for injury.

You want to get the optimum results while keeping your body healthy and thus avoiding injury as you pump iron.

Different Types of Equipment

There are many different types of bodybuilding weightlifting equipment available for purchase or for use at the local exercise facility. Some types of equipment are meant to work a specific part of the body while others provide people with a wide range of motion designed to work multiple areas of the body. If a person is trying to focus on a specific area of the body, then they should seek out bodybuilding weight training equipment that targets that portion of the body.

Follow The Instructions

Most types of bodybuilding weightlifting equipment will have detailed instructions telling the person how they are supposed to be using the equipment and what they should look like when they are in the proper position for the exercise. If the bodybuilding weight training equipment has been purchased from a manufacture and installed in the home, then the instructions for the equipment will be located in an instruction book that is included in the package for the equipment.

Read the Instructions

It is important for the person to read all of the instructions included in the booklet before using the equipment to make sure that they know the recommended usage and how to secure the item properly to prevent harm to the person using the equipment and damage to their home.

If using bodybuilding weight training equipment that is available at an exercise facility, the image and instructions for using the machine are generally posted on the side of the machine. This will generally be facing the area where the person will actually be exercising so that they can glance over to make sure that they are doing the exercise properly.

This is common for most exercise facilities so that the person will know exactly where the instructions are located and will not hurt themselves when using the bodybuilding weightlifting equipment. Bodybuilding weightlifting equipment that is used improperly can cause a great deal of damage to people and property and could even result in the person having to go to the hospital.

Conslusion

If you are starting out or new to bodybuilding or even if this is the first time you have used a type of weightlifting equipment you could ask a personal trainer to help you or at least demonstrate the proper use. This will help you learn quickly how to use the equipment and also how you can use it for maximum benefit to your muscle building program.

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bodybuilding workouts and diets

One of the most sought after bodybuilding goals is definition, where body fat is shed so that muscles appear far more visibly impressive, yet exactly how is such a goal achieved while maintaining precious muscle mass? This question has left many bodybuilders confused and extremely frustrated as they experience significant muscle loss when attempting to enhance definition. While some may understand that improving muscle definition is contingent upon modifying specific diet variables for significant fat loss, others feel as if a change in weight training techniques is the primary fuel for improving muscle definition. When adopting such a principle, one of the most popular bodybuilding techniques is to enhance rep range, where lighter weight is used to allow for a higher than normal amount of reps per set, and some believe that this weight training method will bring muscle definition to new heights, therefore some adopt an exclusive lower weight and higher rep approach to weight lifting during a fat loss period.

I cannot vouch for exactly where this bodybuilding theory originated, but speculate that because lactic acid buildup in muscles occurs when performing high rep bodybuilding workouts, and therefore causes a muscle “burn” that is not present when using heavier weights, some became convinced that this was targeting the muscle in a more direct way, and thus must bring definition to levels far beyond what is possible with lower rep ranges. It’s also possible that cardiovascular fatigue accompanying higher rep weight lifting workout sessions causes some to feel that they are burning more fat, and therefore they pursue such techniques when muscle definition is the primary goal. The problem with these theories is that a weight lifting component of a workout session is not designed to burn fat or increase definition, but rather to enhance muscle size and strength, and therefore must be utilized with this specific goal in mind.

By increasing rep range to address definition, the bodybuilder in effect will reduce the overload he or she provides to muscle tissue, and will inevitably begin to burn away a portion of muscle mass that was built with higher weight and lower reps. Instead of enhancing definition, this specific weight training technique will work against this very goal by harming muscle, as higher reps have no more of a positive impact on muscle definition than low reps, but they do offer a lower level of overload and fatigue, limiting muscle gains, and risking muscle mass when following a lower calorie diet for fat loss.

Therefore, a bodybuilder should continue to train with a proper combination of high and low reps in order to preserve muscle mass while working towards definition, and focus on modifying diet variables to encourage fat loss, which is the key behind improving definition in all muscle groups. But is there a workout modification or addition that will accelerate the fat loss process? Yes, and the technique does not involve any modifications to the weight lifting workout, but does stimulate the cardiovascular system to enhance metabolism and overall fat burning; aerobic activity is the key to boosting the speed of fat loss, and is often ignored by bodybuilders to the detriment of their physique. Even when pursuing muscle gains, aerobics assists in controlling body fat levels, so in addition to a disciplined weight lifting routine comprised of high and low rep ranges, aerobics is a very important concept in producing maximum muscle definition, and should become a standard aspect of any bodybuilding workout routine.

If you are seeking muscle definition, and find results to be disappointing, do not adopt a high rep range for your weight lifting workouts, but rather first analyze your diet, which is the primary factor behind body fat gain or loss, and then aim for consistent aerobic activity, preferably five days per week if your schedule allows, and once these variables are intact, you will begin to experience body fat reduction and definition improvements that will bring all of your muscle gains to the skin’s surface. If you are currently performing regular aerobic activity, make sure intensity is sufficient, as a walking pace is not sufficiently challenging to the body for any significant metabolism boost, and remember that no workout variable, whether it be weight training or aerobic activity, can substitute for a properly designed fat loss diet, so focus on how you eat for the most dramatic improvements in muscle definition.

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Build Your Body Right With A Female Bodybuilding Diet

There are lots of women that start working out in the gym trying to build muscle and then begin to wonder why. After all the hard work they see very little in progress. This can be very frustrating and down right discouraging.

While it is essential to lift weights to grow your muscles is it also essential to have a good female bodybuidling diet as well. The diet is just as important as the workout routine in building muscle.

Three Meals a Day?

The first change in the diet you must make is stopping eating three times a day. Having a meal every three hours will best for you. Your body needs the nutrients to repair muscle tissue at all hours of the day so when you eat three times a day your body will not have those nutrients.

When it comes to woman building muscle there is a bit of a disadvantage to men because men have more testosterone. This is why in the female bodybuilding diet is important because it optimizes your ability to build muscle. If you are exercising and you are still not eating right there is a chance you are not getting the good results.

Protein is very important your meals must be smaller that must contain a lot of protein. Your female bodybuilding diet should consist of a lot of high protein foods like chicken and fish and protein shakes or supplements in the day. It would be advisable for you to have a big breakfast it can speed up your metabolism and also for you to have a protein and fat combination before bed.

Get a Great Diet Program

Every one needs some encouragement it is a bit of a drag doing it alone. The information and advice a program can give you is very helpful and will give you more motivation.

To optimize your chances of building muscle you should follow a good female bodybuilding diet plan and get into a good program. A program will not only give you bodybuilding diet tips it will also assisted you in monitoring your workout plan as well.

There are lots of different female bodybuilding diets for you to try. Your job is to test them out and determine which ones produce the best results for you. Each body is different and you will get different results then other people. This is part of what it takes to become successful at bodybuilding.

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Featured Pose: Easy Sitting Twist (Parivritta Sukasana)

by Baxter

Sitting on the floor with crossed legs in Easy Sitting pose (Sukasana) is often the starting place for many beginner level classes, and is therefore often the very first yoga pose that a new student is likely to encounter in modern yoga. And it is from that humble position that we also often meet our first seated twist, Easy Sitting Twist (Parivritta Sukasana). 

This pose helps to maintain and improve your twisting flexibility, which you need for everyday actions such as grabbing something off to your side or turning to look behind you as you drive. The pose also strengthens your diagonally oriented muscles, including the abdominal obliques, as well as the small muscles between your ribs and close to your spine. While some of these muscles are shortening in the twist and others are lengthening, by twisting in both directions, you will both strengthen and stretch them all. Additionally, as your small spinal muscles pull on your spinal bones in the twist, they actually stimulate thin bones to strengthen over time, so a simple twist can help strengthen the bones of your spine (although those with osteoporosis/osteopenia may need to be careful not to overdo twists). And moving your spine through its full range of motion helps nourish the spinal joints to keep them healthy.

I prescribe this pose for:

• Improving the twisting ability of your spine, from your tailbone to the top of your neck
• Addressing some digestive issues, such as sluggish digestion and elimination as twisting seems to help these functions
• Improving sitting posture by strengthening back, front and side muscles that contribute to spinal elongation
• General stimulation of your body and nervous system
• Releasing physical tension from your body
• Counter-pose for backbends or forward bends

Cautions: Although there are some warnings for those with osteoporosis regarding twisting actions, a gentle approach, such as the Open Twist below, to this seated twist is usually safe. For some cases of low back pain, twists can worsen symptoms. If that is true for you with this pose, you should avoid the pose. For those with knee pain, crossed legs can sometimes worsen your pain. If that is true for you, try a chair twist, practice sitting on the floor with both legs straight in Seated Wide Angle pose (Upavista Konasana), or practice a reclined twist instead. 

1. Classic Version 

Start by sitting on your mat in a simple crossed legs position, with your right shin in front of the left shin. I recommend working towards aligning your feet under the opposite knees, with your shins somewhat parallel with one another.

Next, place your hands by your sides, and press your fingers down onto the floor to create an upward extension of your spine—from your tailbone to the crown of your head—to come into a good sitting posture. Then, inhale and lift your arms up and out to your sides, parallel with the floor. Exhale and rotate your upper belly, chest and head to the right, placing your left hand on your right knee and your right hand on the floor behind your hips. Keep your back arm strong and engaged to assist in the continued lift of your spine. Although it may be tempting to use your arms to lever yourself aggressively deeper into the twist, concentrate your muscular action in your abdomen and spine instead of using your arms.

Stay in the pose for 6-8 breaths initially, eventually working up towards 1-2 minute holds. To come out of the pose, inhale as you release the twist and return to center with your arms up and out to your sides. Then exhale and release your arms. Rest a breath or so before repeating the twist to the left side. After doing both sides with your right foot in front, switch the cross of your legs and repeat the twist both to your right and left.  

You can also practicing this pose dynamically, moving in and out of the twist with your breath. From the starting position above, one round would be:

1. Inhale and take your arms up and out to your sides
2. Exhale come into the twist to the right side
3. Inhale and return to center with your arms up and out to sides
4. Exhale and twist to the left side
5. Inhale and return center with your arms out to sides
6. Exhale release the arms down to your sides

Repeat for 3 rounds, then switch the cross of your legs and repeat for 3 more rounds. If you are particularly stiff in twisting, this is a nice way to ease into the version where you hold the pose for several breaths.

2. Back Arm Behind Your Waist

(sorry, no photo)

Without the support of your back arm, this version requires more support from the deeper muscles of your belly and spine, so it provides more strengthening of your core muscles. It also provides a good stretch for the shoulder of the arm you take behind your back. (Those with shoulder injuries or rotator cuff issues may need to skip this version.)

To come into the pose, start out as in the classic version. Then, as you turn to your right, instead of placing your right hand on the floor to actively help support your spine, bend your elbow, cross your forearm around the back of your waist, and try to hook your right hand onto the top of your left thigh. If you can’t quite take hold of your left thigh with your right hand, simply press the back of your right hand as close to the left side of your waist as you can. Maintain a good inner lift of your spine.

Stay in the pose for 6-8 breaths initially, eventually working up towards 1-2 minute holds. Come out of the pose and repeat the same way as for the Classic version.

3. Supporting Your Hips

(The Open Twist below shows support for the hips)

This version is great for those with have tight hips and/or lower backs, who find it difficult to maintain a neutral spine while sitting flat on floor. It can be amazing how much a 1-2 inch lift, such as a folded blanket, or a higher lift, such as a block on its lowest height, can do to improve your seated posture. 

Start by sitting on your prop, either near the front edge of a folded blanket or on top of the block. Then enter the pose the same way you would for the classic version. If the support makes it difficult for you to reach the floor behind you or causes you to lose the upward lift of your spine, you may need a low block behind your right hip to support your back hand. 

Stay in the pose for 6-8 breaths initially, eventually working up towards 1-2 minute holds. Stay in the pose for 6-8 breaths initially, eventually working up towards 1-2 minute holds. Come out of the pose and repeat the same way as for the Classic version.

If you aren’t using a block to support your hand, you can practice this version dynamically as well. 

4. Open Twist

This variation is great for those that have to be more careful with the deeper twist of the classic version, such as those with osteoporosis, mild low back pain, or the second trimester or later of pregnancy. This version is similar to the classic in all ways but one; instead of bring your left hand to your right knee as you twist to the right, simply rest it on the left knee. You can also make the turn more gently and not as deep as you assess how the body handles the intensity of the twist. 

Stay in the pose for 6-8 breaths initially, eventually working up towards 1-2 minute holds. Come out of the pose and repeat the same way as for the Classic version.You can do this version dynamically as well.

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