Isometric Exercises

How to Strengthen Abs, Legs, and Shoulders

Isometric exercise is a form of resistance training in which the participant uses the muscles of the body to exert a force either against an immovable object or to hold the muscle in a fixed position for a set duration of time. In this type of exercise, the muscle is contracted but does not change length during the exertion of force. Additionally the joint most closely associated with the effort remains static throughout theexercise.

Although isometric exercises may result in a great deal of benefit to the individual, there are some precautions that should be noted. Specifically those with high blood pressure should not engage in this type of activity because isometric exercises cause a spike in blood pressure. Although the blood pressure typically returns to normal rather quickly once the muscle is relaxed, the spike in blood pressure can be dangerous to those who already suffer from elevated blood pressure. If you suffer from high blood pressure but you really want to engage in isometric exercises, please consult with your doctor for tips on how to lower blood pressure first.

Other considerations when performing isometric exercises include the duration of time each action is held, as well as the angle of the joint when the action is formed. The duration of time an isometricexercise is performed is comparable to the number of repetitions performed in other types ofstrength training exercises. For strength training purposes, a duration of 3-5 seconds per exerciseis optimal. However, when body weight is used as resistance, longer durations of more than 10 seconds are required. In terms of joint angle, it is important to note that the muscle will only gain strength for the joint angle at which the exercise is performed. Individuals who want to gain strength through the entire full range of motion of the muscle should consider training at intervals of ten to 30 degrees. However, this can be rather time consuming.

The following are examples of different forms of isometric exercises that help to improve the strength of muscles such as the abdominals, shoulders, quadriceps and calves.

The Plank - for abdominal improvement.
The plank engages a lot of muscles; in addition to strenghtening your abs, you'll also condition your back. The is one of the best core exercises that exists.

1. Start out by lying flat on the floor.
2. Slowly raise the body so you are resting on your toes and forearms.
3. Keep the back flat and the abdominal muscles taut.
4. Hold the position for 10-30 seconds.
5. Repeat the exercise 2-3 times.

When this becomes easy, curl your toes under your feet to make it more difficult. You can also extend one arm forward for another difficult variation.

For more advice on how to firm up your abs, we recommend: Firm&Flatten Your Abs.

Isometric Shoulder Raises - for shoulder improvement.

1. Stand with the feet shoulder-width apart and the knees slightly bent.
2. Grasp a dumbbell in each hand and raise the weight out towards your side until it is at shoulder length and your arm is parallel to the ground.
3. Hold the weight in this position for 10-30 seconds.
4. Repeat the exercise 2-3 times.

If this is too difficult, try lifting with just one arm at a time, alternating, until you can handle both weights at a time. If you don't have a dumbell, you can also use bands or tubing the same way.

Isometric Squats - for quadriceps improvement.

1. Stand with your feet shoulder-width apart and your back firmly against a wall.
2. Slowly slide down the wall until your thighs are parallel to the floor.
3. If necessary, move your feet away from the wall to ensure your knees do not extend past your toes.
4. Hold the position for 10-30 seconds.
5. Repeat the exercise 2-3 times.

If you want more info on how to develop amazing, muscular legs, you can’t go wrong with this:Killer Quads.

Isometric Calf Raises - for calf improvement.

1. Stand next to a wall on one foot and touch the wall lightly for balance, if necessary, but do not allow yourself to rest against the wall.
2. Rise up onto your toes.
3. Hold the position for 10-30 seconds.
4. Switch feet and repeat the exercise for the other calf.
5. Repeat the exercise on both calves 2-3 times.

How To Lose Ten Pounds Fast

How To Lose Those Pounds And Keep Them Off

Many of us are looking to lose ten poundsfast, and many diet gurus claim to have the answer. The question is, how much do you want those ten pounds to stay gone? Wouldn't the ideal scenario be to be beach-ready at all times without feeling the need to follow starvation diets that are draining to mind and body both?

There is an answer, and it will seem like such a no-brainer, but so many of us out there have still not applied it in our own lives, that it deserves a mention...

The most important rule in successful weight loss definitely is no starvation! As logical and beneficial as crash-dieting may seem for that 'quick fix,' there are a myriad of reasons why this temporal and exhausting form of weight control is a bad idea.

Say you set a goal: You are looking to lose ten pounds in two weeks time, an absurd goal, but not entirely impossible. Those 14 days you spend taunting yourself by following a hunger diet will make you edgy and low energy. You're also likely to dream and obsess about the foods you are not allowed to eat. Those two weeks will feel like two months and not very fun ones either. It is almost guaranteed that once you wrap up those two weeks of self-torment (pleased with the notable weight loss), you will celebrate this by giving in to the foods you have been denying yourself. After your body has been functioning on a starvation diet for a while, your metabolism will slow down, which means your metabolic rate is lower now, and therefore burns less energy than it did before. Thus, once you start going back to your old diet, this will result in weight gain. The second setback is that during the crash diet you have lost both fat and muscle, but the weight you gain back is all fat.

Haven't we all been there? This is what causes yo-yo dieting. Starve yourself for two weeks and then end the program by 'celebrating' the finish, and finally being able to eat those foods you missed so much. This results in weight gain, leaving you displeased and ready for another dieting spell. The cycle can become endless, and is very unhealthy for both your body and mental health.

But you're dissatisfied with the conventional 1-2 pounds per week in many weight loss programs, right? Aren't we all? Nutritionist Mike Roussell and gym owner Alwyn Cosgrove have put together a powerful, fast and safe fat-burning program to help you lose weight much faster. It’s called Warp Speed Fat Loss. Check it out!

Here are some tips to help you get rid of those ten pounds and keep them off:

1. Water, water, water. Drink water throughout the day, every day. A good indication of how much water your body needs is the following simple sum: Divide your weight in pounds by two. The outcome is the amount in ounces of water that your body requires each day. For example, if you weigh 150 pounds, aim for 75 ounces of water a day.
   Why water? Your body is made up out of 60-65 percent water. Water is responsible for transporting important nutrients to the body's cells and transporting the waste out. When you are not drinking enough water, your body tends to save it. This is where water weight comes from, along with high-sodium diets and water retention caused by a woman's menstrual cycle. Basically, to rid yourself of water weight, you will have to drink water! It sounds almost contradictory, but it makes sense when you realize your body is holding onto it because there is a lack of it. You will be surprised how much difference just drinking enough water can make on your weight.
   If you do not like the taste (or the lack thereof) of water, you can add slices of lemon or make your own iced tea with nice fruity herbal teas. Celestial Seasonings has all-herbal variations that are great for making iced teas. It is important to have herbal tea, and not regular tea, because regular tea contains ingredients like caffeine (which depletes the body of water).
2. Eat, eat, eat...that is right, to lose weight successfully and lastingly, you must eat.This comes down to your metabolism. If your body senses you have not eaten anything for eight hours, it will shut down, to protect you from famine, it is your body looking after you. To keep your metabolism up, you must eat regularly, be it three main meals and two small snacks, or six small meals throughout the day. Just let your eating be regular and never go hungry. It will keep your body happy, your metabolism alive, which in its turn, provides the calorie burning. That's why we must be kind to our metabolism and not shut it down.
   If you have yo-yo dieted in the past, do not worry. Your metabolism is not a function that will become incapable of revival once it has been shot. You can actually revive it! Here are a couple of important tips on how to wake up that calorie-burning machine:
   • Eat breakfast. While it may seem that skipping breakfast is a smart way of eliminating some excess calories from your day, it actually is a true metabolism killer! Eating first thing in the morning will shake your body awake, and out of overnight fasting (hence the word break-fast). Now that your metabolism is awake, it is ready to burn those calories. A good breakfast also keeps you satisfied and going until lunchtime, without feeling those 10 a.m. cravings, at which time many people make bad sugarloaded snack decisions. Studies have shown that people who skip breakfast actually tend to consume more, not fewer, calories throughout the day.
   
   
   • Eat less late at night. We all know the saying Eat breakfast like a King, lunch like a Prince and dine like a pauper, yet our western eating habits do not exactly support this ideal. Most people have their biggest meal at dinner, when the day is over and you least need the energy. It only makes sense that we should eat our biggest meal in the morning at breakfast, when we need all the energy for the rest of the day, and we end the day with a lighter supper. Try it for yourself, and you will definitely see differences, and feel more energized throughout the day, which means you get more done, and burn more calories.
3. Pump it. Invest time in building some muscle, but you do not have to pull a Schwarzenegger. You can do this 2 or 3 times a week at home with dumbells or go to a local gym, where you could get some advice from a professional trainer.
   Why is muscle important? When you increase your muscle mass, your resting metabolism gets a boost, and that will make your body burn more calories, even when you are doing absolutely nothing.
   When crash-dieting long (and often) enough, in an attempt to fuel itself, your body will break down muscle tissue for fuel, and this goes back to the slowing down of your metabolism and weight gain, which I mentioned earlier. This explains why weight piles on twice as fast after a starvation diet, and why you should invest time in muscle (re)building. If you want to see real impressive results, also add some cardiovascular exercise in with the weight training, but don't overdo it. 2 to 3 times per week should be good because your body needs time to rest and recover. (The muscle is built after the exercise, not during, so it is essential you let your body rest and build.)
   Be active, not only in the gym, but in everyday life. There are plenty of little tricks to get more exercise into your day without even noticing you are doing them! Here are some ideas;
   • Step it up! Whether it is in an apartment complex or a public building, choose the stairs over the escalators and elevators. If you live on the 12th floor, take the elevator halfway, and do the last half up the stairs. You may not lose ten pounds in three days, but the amount of exercise that adds up in a week by just taking some stairs instead of elevators is huge!
   • Don't seek the closest parking spot to the entrance of the mall. Intentionally park your car further away...walking is one of the best, most natural exercises.
   • Take dancing lessons. Dancing doesn't seem like fitness, but it surely does work many muscles and is a great cardio exercise. Besides, knowing how to dance is always a good thing, and it can improve your posture a lot, which also makes you appear thinner.
     
     
   • Walk the dog, or offer to walk someone else's dog. You will have a companion with you, yet have the freedom of clearing your head and burning off a few calories.
   Being active has proven to reduce the chance of depression and obesity and it also is a good way to stay young. There really is no reason why you shouldn't be active in your life, as the benefits are only positive.
   4. Attitude. Adjusting your attitude towards food and your body actually can make you slimmer. The diet industry thrives off of people with low self-esteems because of their weight issues, and secretly wants you to remain insecure about your appearance so that you will be a lifelong client. There is a reason why the diet industry is one of the biggest industries out there, and that is the notorious yo-yo dieter. If there is at least one in every household, count the profits. When you realize the weight-loss industry is not in it to make you a happy person with the stable healthy weight that you desire, you have taken the first step to changing that attitude and building a healthy individual attitude about and for yourself.
   You need to love the foods you feed yourself. If you believe you love diet products, it is a myth you have created for yourself by years of media control. Get involved in home cooking, look up interesting recipes with ingredients that you love, or try new variations you usually would never go for. Variation is an important key to keeping you enthusiastic about food; monotone diets can bore you and contribute to a desire to overeat.
   Cooking a home meal does not have to be as time-robbing as you think, and the price you get back for it in health and the feeling of accomplishment by cooking a meal all on your own is worth it. And remember that delicacies are not bad. When the craving for a certain delicacy comes, answer it. Denying yourself that piece of chocolate that you are craving right now can backfire. A constant denial of cravings and putting a taboo on certain foods can build up to a big rebellious binge. Give yourself that one treat you want in the moment; don't let it build up and explode into a catastrophic binge.
   5. Get real. Be realistic about your goals, and embrace your body type. No matter how much weight you will lose, you can not change your body type. You will just have to learn to emphasize your stronger features, and we all have those. Every day in movies and television, we are fooled to believe that women are supposed to be a size 2, while the average American woman in reality is a size 12. That is a big difference, and a challenge to compare yourself to, in a society where celebrities are so adored and seen as role models. The reality is that many women in the modeling and acting industry feel pressured to be a certain size, and this often results in eating disorders.
   What is most important is to find a setpoint where you can feel good in your skin, mentally and physically. One does not go without the other. When you feel beautiful, you arebeautiful. In the end, it comes down to you, you who knows your body best. Do not let anybody else tell you what to do or how to feel!

We may have been misinformed and applying the wrong measures, but it is never too late to change it all around and start a new lifestyle in which you will never have to diet again. By making these small changes in your life, you can lose those ten pounds, and more. Perhaps not as fast as you would like, but ten times more likely to last.

How To Choose Collagen Supplements

Navigating the world of collagen supplements, from glucosamine and chondroitin to liquid vitamins

Collagen supplements are extremely popular because collagen supports the skin and is essential to our bodies’ natural range of movements. Collagen is vital for the underlying structure of muscles, tendons, cartilage, ligaments, and bones. Sagging skin and wrinkles develop through the loss of collagen.  For some great natural recipes you can make at home and use along with collagen supplements to keep your skin looking vibrant, I recommend you check out the incredibly popular Naturally Skinsational.  The recipes in this book are a perfect complement to the right supplement.

Many people with arthritis or bone-related pain report increased function and decreased pain when using collagen supplements. If you are considering orthopedic surgery or are in pain, strongly consider a collagen supplement program to see if you can improve your functionality, endurance and reduce pain levels.

Many people also use collagen topically and via supplementation for improving the appearance of hair, skin and nails. Currently many lip plumpers, skin products and other collagen supplements increase collagen upon application and tout this because collagen is thought to create a more youthful appearance. Collagen injections, cream and other facial collagen products are becoming increasingly popular and available.

If you are considering beginning a regimen of collagen supplements, there are a few things you should consider first.

1. Determine your need. If you are taking collagen for arthritic changes, bone pain or to repair an injury, you will want to consider Glucosamine combinations - like glucosamine, chondroitin, MSM - which are frequently available. If you are interested in collagen supplements for aesthetic skin purposes, you'll be more interested in non-Glucosamine supplements. Note that there are three types of collagen: Collagen I, II and III. Collagen II is mainly used for arthritis-related needs.
2. Determine accompanying supplements. Vitamin C's prime function is to make collagen, and Lysine aids in collagen formation. If you cannot tolerate Vitamin C supplements due to gout or other medications, consider the C Ester form of Vitamin C that is known as Ascorbyl Palmatate; it is readily available and is less acidic so the body tolerates it better. You can buy vitamin C supplements online. If you cannot take Vitamin C as a supplement, look to increase your Vitamin C food intake, as collagen must have Vitamin C to work.
   Alpha Lipoic Acid, while not needed to make collagen supplementation work in and of itself, will serve to "recycle" the Vitamin C nutrients already in your body, thus boosting the effectiveness of the Vitamin C that is already working to form and sustain collagen. Alpha Lipoic Acid is also a great all-purpose antioxidant to reduce the swelling associated with bone pain or injury. It will remove toxins and improve functionality of the fluid in the joint that is causing pain, and is great for the appearance of your skin as well.
   Glucosamine works in tandem with Collagen supplements for arthritis and other bone pain issues, but does not directly impact collagen production or maintenance. If your intention is to keep the collagen you have for aesthetic concerns, such as to ward off wrinkles, Vitamin C is a required supplement. Other typical "beauty" related reasons for taking collagen include weak fingernails and brittle hair.
   If your goal is to buy joint supplements for pain management, look for a combination supplement intended for this use, such as glucosamine tablets. Glucosamine and chondroitin supplements are relatively cheap and can be effective. So it's typically used for bone health reasons.


3. Determine the appropriate dosage. Dosages are determined by your reason for taking Collagen. There does not appear to be an overdose risk since collagen is water-soluble and is quickly eliminated from the body. However this means that it needs to be replenished regularly.
   The FDA considers Collagen supplements to be a food substance. If you are taking collagen for beauty-related reasons or general bone support that is not related to rheumatoid arthritis, about 5-6 grams is adequate. A great option is "Super Collagen + C, Type I and III" by Neocell Laboratories. This set of 250 pills sells for about $20 at Amazon.
   If you are looking to address arthritis pain, specifically rheumatoid arthritis, dosages of Collagen II need to be more specific and can range anywhere from 5 to 10 grams per day. The use of Collagen type II reduces joint swelling, inflammation and pain, so it can be an effective solution. Yale Orthopedic surgeons have been recommending Glucosamine and collagen supplements to try to avoid invasive surgery whenever possible. Brands such as Schiff Joint Free Plus with Glucosamine Chondroitin MSM&Collagen Powder Dry Mix contain adequate dosages for this purpose.
4. Select a price range. Glucosamine and collagen combinations are more expensive but generally considered worth it since they are often highly effective in reducing pain and medication use while increasing function. You will generally know within three months if they've helped your arthritis pain. Many variations are available such as the Schiff brand name "Move Free". Your doctor or pharmacist can likely recommend a brand that they think is particularly helpful; friends with arthritic conditions often have good suggestions for effective supplements as well.
   Select a brand that you can reasonably afford to purchase for daily use, without skimping on cost. A good all-purpose, non-Glucosamine collagen supplement is called "Super Collagen + C, Type I and III" by Neocell Laboratories.
5. Assess allergy, medication and lifestyle conflicts. Some supplement capsules contain sugar, wheat, yeast, gluten, soy, salt, or shellfish, so you should review the vitamin bottle labels for any potential allergens. Shellfish, especially, is a risk with a Glucosamine supplement and and may conflict with some high blood pressure medications.
   Also assess if your collagen is chicken- or bovine-based if you have concerns over mad cow disease or beef products. Vegetarians and vegans will also want to carefully assess the source of the collagen in all of their supplements. Glucosamine is generally not available as a product for vegans or vegetarians. An alternate form of collagen supplementation is simply taking higher dosages of vitamins that naturally produce collagen, such as Vitamin C. Vitamin supplements are available in many forms, such as liquid vitamin C which is a very popular nutritional supplement. Some vegetarians have also considered products such as "Multi-Scorb" by Progressive Labs, which contains all the supplements to help maintain and build your own collagen with no known animal products.

 

Required Tools:

• Vitamin C is necessary to produce new collagen.

Quick Tips:

• Collagen overdoses are unlikely, so dosages do not need to be precise.

How To Get Rid of Bed Bugs - DIY and Exterminators

Find out what bedbugs look like, where they live, and how to exterminate them

"Good night, sleep tight, don't let the bed bugs bite." This common goodnight verse may be truer than you think. Bed bugs are worldwide travelers, notorious for latching on to luggage items and stowing away to a new destination. When you consider all of the travelers and the hotels and motels all over the world, it is easy to understand why bed bugs seem to be making a comeback.

Where do bed bugs come from? Bed bugs are very small, and often make their way into your house after traveling. Bedbugs often end up infesting entire apartment buildings or hotels - and it can be very expensive to get rid of them on that kind of a scale. Here's more information about this notorious traveler:

1. Bed Bugs- A bed bug is typically a brownish colored, wingless insect between one fourth and a half-inch long. They look a lot like ticks - please see the bed bug pictures below. Bed bugs can survive for up to a year without feeding on a blood source, so figuring out how to kill bed bugs is a real challenge. These parasites are able to hide in small cracks and crevices, are difficult to find, and even harder to eradicate. Females can lay up to 300 eggs, which hatch within ten days, thus creating an ever-growing population.
2. Bed Bug Bites- Often, bed bug bites are the easiest way to tell you have bedbugs. A bed bug's main source of nutrition is blood, and they bite using their beaklike mouths, piercing the skin. Different people react to bed bug bites in different ways. Some may never know they've been bitten, while others may experience severe inflammation and possible infection as some of their bed bug symptoms. Most of the bites are so small that they can't be felt. However, a typical sign of a bed bug bite is a small, swollen, white welt that forms at the bite location. Many people who have been bitten by bed bugs experience pronounced itching in the bite area. Please be aware: although most bedbug bites are just annoying, some people experience asthma, hives, and even dangerous, life-threatening allergies. 


3. Finding Bed Bugs-Bed bugs are good at hiding. In fact, you really have to search and know what you are looking for before you may find a bed bug. In many instances, evidence of a bed bug is discovered rather than the actual bug itself. Rusty spots on sheets and mattresses caused by a crushed bug or a bug's fecal matter (which looks like tiny black specks or very small dots of blood) may be the first indication that a bed bug infestation has occurred, along with eggshells and shed skin. Most bed bugs can be found in the crevices and cracks of mattresses, chairs, and sofas. They are often found between the headboard and a wall as well. Because bed bugs prefer wood and fabric over plastic and metal, they tend to dwell in the more lived-in areas of a home or building, such as a bedroom or hotel room. If you aren't sure whether you have bed bugs, many exterminators can give your home a professional inspection. While some pest control companies will do this for free, other exterminators charge up to $200. There are even specialized bed bug exterminator companies that use trained dogs to sniff out bed bugs - however, this service is significantly more expensive than a standard inspection. Still, dogs can help you find out if you have a bed bug infestation.
   
4. Getting Rid of Bed Bugs- Once an infestation has occurred, patience and persistence is the key to ridding the area of bed bugs. If you are determined to get rid of bed bugs yourself, without hiring an exterminator, it isn't enough to clean the mattresses and launder the sheets. Furniture should be overturned and cleaned. Carpeting, wood molding, door jambs, picture frames, and closets should be inspected as well. Bed bugs can hide behind loose wallpaper, in the crevices between carpets and walls, behind outlet covers, and inside light fixtures, smoke detectors, and even clocks. Removable, washable items can be laundered in very hot water. For those areas or items that cannot be laundered, smaller items can be wrapped in plastic and set in a hot place or in direct sunlight. The key is to raise the temperature to at least 120 degrees Fahrenheit for several hours to kill the eggs and the bugs. Vacuuming and steam cleaning may also be done, but any bags or canisters should be thrown away or emptied outside of the area immediately to prevent another infestation. Unfortunately, it's very hard to find all bed bugs and all bed bug eggs; that's why the best method of removing them is through the services of a professional.
   When choosing a professional bed bug exterminator, be careful! Many companies that only specialize in bedbugs aren't as qualified as full-service pest control companies. Your best bet is to find an established pest control service company that has been in service for at least five years - and you might also ask around and see if anybody you know or look at review sites (like yelp.com) to see if there are recommendations for any specific pest control services. Also, make sure the pest control company you choose is certified in your state. Exterminators can be pretty expensive; expect to pay between $250 to $1,000 per room. You'll also want to make sure you choose a pest control company that will make follow-up visits - these are usually necessary for bed bug elimination.
   Once you sift through the exterminators and make a decision, make sure they are using effective pesticides and bed bug control methods. Usually, exterminators will use a combination of pesticides and steam heat - bed bugs only die from heat if the temperature is at least 120 degrees Fahrenheit that's sustained for several hours. Do not use a pest control company that uses bug foggers or bug bombs as their method for bed bugs; these methods do not work. The only effective bed bug extermination methods for pesticides include direct contact. 
5. Don't Try These Methods-Finally, there are several methods that are totally useless and shouldn't even be considered. Bug bombs and aerosol pesticides will not rid an area of bed bugs. While extreme hot and cold temperatures may affect the infestation, below freezing temperatures will only work if those temperatures remain below freezing for over two weeks.

 

Quick Tips:

• Clean surfaces and hidden areas thoroughly.
• Use a professional service for a serious infestation.

Useful Links:

• Pest Products
• Termite.com
• Bed Bug Info

How To Stretch for Ballet: Stretching Techniques

Are you dreaming of being a primaballerina? Wonderful! But before you grand jeté off into the sunset, it's imperative that you prepare your body for movement by stretching it out. By elongating those ligaments, you'll warm up your muscles, allow yourself greater flexibility, and most importantly, avoid injury! That's worth a few minutes, right? Let's get started with some basic stretching techniques.

First of all, forget everything you've heard about how long you "should" hold a stretch--the truth is, you should hold it until the initial tension you feel in your muscles when you begin the stretch disappears. If you're looking for a place to start, try to shoot for a 30-second hold, but don't sweat it (get it?) if you can't do it right away--the more times you perform your ballet stretching exercises and routine, the better you'll get at it. Keep in mind that stretches will be even easier and more beneficial for your body if you precede them with a five minute warm-up walk or jog, skate, dance, elliptical workout or whatever you prefer to get your blood moving.

These ballet stretches will relax all of the major muscle groups you usually use in ballet--in fact, you joggers may recognize them, as they're commonly used by runners. While you're performing them, try to focus on maintaining excellent posture, and keeping your hips and feet turned out. These stretching techniques will help you warm up or cool down for practice. The ballet stretching exercisesbelow are specifically useful for the muscles worked in ballet.  Stretching properly can improve your form on stage, too.  To learn other techniques that will vastly improve your performance, I highly recommend The Ballet Bible.

Here's how to do ballet stretches.

1. Calf Stretch: Stand with your feet side-by-side. Place your hands on your hips, and extend your right leg back behind your body. Your left leg should be bent, your right leg should be straight, and both feet should be pointed straight ahead. Allow your body to fall forward slowly, while keeping your feet flat at all times. Hold it as long as you can, and then switch legs and repeat.
2. Hamstring Stretch: Sit on the floor, extend your legs straight out in front of you, and point your toes. Then, bend forward at the waist and reach for your toes. Hold this position (keeping your nose pressed to your knees) for about thirty seconds, and then flex your feet, holding the stretch. Hold this for as long as you can.
3. Quad Stretch: While standing, reach your right hand behind your body and grab your right ankle, so you're standing like a stork. Slowly pull your ankle up toward your head (ensuring that your heel is always facing your buns) and hold it as high as you can. Switch legs, and repeat. Take care not to over-arch your back while performing this stretch.
4. Split Stretch: While sitting, straddle your legs out as far on either side of you as possible. Bending from the waist, stretch your body over your left leg, move slowly to the center space between your legs, and then slowly over to your right leg.
5. Relevé Stretch: Stand in second position (feet shoulder width apart, turned out from the hip), and slowly raise your body upward until you're balancing on the balls of your feet. Hold those beautiful ballet arms over your head, and balance as long as you can.

 

Caution:

• DO NOT force your body beyond what it is capable of!
• If what you're doing hurts, you're either doing it wrong or too long. Stop!

Quick Tips:

• Always warm your body up even BEFORE you stretch!

Useful Links:

• Beginners Ballet

How To Stop Nail Biting

If you bite your nails, you're not alone. Lots of people share this habit for many different reasons, such as stress, boredom or a need for comfort. Some people even find themselves biting their nails when the nail grows too long, or gnawing at dead skin around their cuticles.

It's very important to stop biting your nails and cuticles. Not only do chewed-off nails look disgusting and unkempt, but also they can negatively affect the impression you give to a potential employer or client - or mate! Gnawed nails can also promote harmful infections. As a first step, I highly recommend picking up a copy of Stop Your Nail Biting - this popular guide has proven tips that can help anyone stop biting her nails!

Here are some tricks to try:

1. Decide that you are going to stop. No tactic or strategy will help you if you don't make a decision to quit, and commit to it.
2. Pick a day to quit. Circle it in red on your calendar. Remind yourself often, in the days leading up to it, that this is the day you're going to stop biting your nails. 
   
3. The day before your Quit Day, splurge on a professional manicure. If you can't afford one, do it yourself with these steps:

• Remove any polish with a non-acetone polish remover.
• Carefully push back cuticles - do not cut them!
• Use a body scrub mixed with bath gel for a do-it-yourself hand-polishing scrub. Massage the mixture into your skin, paying careful attention to the area immediately around the nail-bed.
• Rinse with warm water, and gently pat off the excess water.
• While the hands are still damp, rub a thick body cream or body butter into your hands and cuticles. Wipe off the excess with a soft towel.
• After the cream is absorbed, and your hands are completely dry, use a soft emery board to gently shape the nails in your preferred shape.
• Apply a pale polish, if you like. Otherwise, use a buffer to impart a nice sheen to your nails.

The first few days after Quit Day, it might be difficult to keep your hands from your mouth. You have to remind yourself continually that you no longer bite your nails. Either say it quietly or silently to yourself, or out loud, but do it often at first. Soon, it will become "second nature." Here are some other tricks to try:

1. Keep a small tube of moisturizing cream and a soft emery board in your purse or desk, and a separate set in your car and at home. Use the cream several times a day to keep your skin soft and prevent cuticle tears (which might lead to nibbling) and the emery board to smooth out any rough spots (which could also induce you to chew them away - even though you know that never works).


2. Make a list of all the reasons you must quit biting your nails. Be as specific as possible, and don't pull any punches. Instead of writing, "It doesn't look nice," try jotting down, "Chewed nails look HORRIBLE and make people think that I completely lack self control." Be sure to include in your list all of the benefits you will enjoy upon succeeding, such as the ability to show off those beautiful rings on your beautiful fingers.
3. Use visual cues. One trick that worked for me was a clipped magazine picture of the late Princess Diana, after she received her engagement ring from Prince Charles. Remember that? She couldn't show off her ring properly because she bit her nails, so she had to clench her hand into a fist in order to let the photographers get a good look.
4. Explore the possibility of using a reward system. Attach small purchases to the length of time you've gone without nibbling. Before your quit date, brainstorm a list of little pleasures - anything from a glossy new fashion magazine or tube of expensive lip gloss to a professional manicure or even a massage. List as many potential rewards as possible. Then rank them in order of magnitude or expense, with the less expensive rewards first. Circle four that really appeal to you, and assign a different "milestone" to each one. For your first full day without nail biting, you may reward yourself with the new issue of W or French Vogue. For the first full week, you could buy the new Dior lip gloss. Maybe the first successful month earns you a massage at the local day spa, and six months equates to a full day of treatments. These are merely examples; the key to successful use of rewards is to pick rewards that make your heart beat a little faster.
   
5. Ask for help! Don't be afraid to enlist your relatives and good friends or coworkers in your effort to achieve healthy nails. Tell them what you're doing and the date you plan to quit, and then ask them to call your attention to nibbling when they catch you with hands in your mouth. Ask your significant other or roommate to praise you when you resist the temptation of biting nails or when your nails get longer and healthier.
6. If all else fails, there are nasty-tasting products you can apply to your nails to discourage chewing. You can pick up these products in any drugstore.
7. Finally, if you're a loved one or friend of a nail-biter, consider how you will urge him or her to stop. Berating and nagging definitely won't work, and may cause damage to your relationship. Instead, talk honestly about the negative impact nail-biting has on your loved one's power to make a good impression. Encourage him to consider the health aspects. It's difficult to think about abandoning such an ingrained habit; you can help increase the nail-biter's motivation by talking about a time in your life (or better yet, in the nail-biter's life) when another habit was successfully overcome. Be supportive, lighthearted, and positive in your approach, and offer to help - perhaps with "code words" if you see her start to nibble in public, or even by providing a reward.

Follow these tips, and keep your commitment strong. Soon enough, you'll have healthy, beautiful nails.

 

Required Tools:

• Emery board
• Cream or lotion
• Body scrub