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At-Home Workout of the Week: Count to Ten

If you can count to ten, then you can get fit. Whether you are working out in your basement after work or nestled in some hotel on a business trip, doing ten critical exercises in sets of ten will give you the quick, productive training session you want, all the while leaving you with plenty of time to complete all the other things life throws at you.

Before you begin, however, make sure you are organized. If you have access to a set of dumbbells, place them out where you can get them easily. If you are traveling and didn't feel like lugging around a suitcase full of weights, take along a set of resistance bands; these will do just fine. Also, find a chair. Make sure you have ample room around you and that you have water close by. Once you are set and ready, begin the workout below. Remember, everything is done in a set of ten, and you should move from one exercise to the next with little to no rest in between.

1. Standard push-up

2. Standing bodyweight squat

3. Side oblique raises

4. Tricep chair dips

5. "V" ups (sit-ups)

6. Standing concentration curls

7. Standing calf raises (with or without weights)

8. Leg lifts (for abdominals)

9. Seated shoulder presses

10. Lunges

Once you have completed the first cycle, rest for a minute or two, towel off, grab some water, and begin again. Complete the rotation as many times as you wish, and just keep counting to ten. Before you know it, if you eat healthy and stay active, you'll be fit and healthy.

Yoga/Meditation Technique of the Week: Bound Angle Pose

Bound Angle Pose is a simple pose that many intermediate poses are based off of. While it may feel relatively easy at first, it is important to recognize that you can improve your comfort and flexibility in this pose step by step for years on end without ever fully mastering it. Bound Angle Pose is a variation of cross-legged sitting pose, but in this pose the soles of your feet meet together and your knees drop as they blend into the floor.

Begin sitting with your feet outstretched in front of you, your back straight and tall. If sitting in this position is uncomfortable for you, consider sitting on a blanket or bolster. Next, after taking a deep breath, bring your legs in toward your chest, your knees out toward the ground, and your feet together at your groin.

At first this position may seem uncomfortable-- don't worry, the tightness in your thighs and groin will relax over time. If you are unable to bring your feet close to you, let them rest facing together where it feels most comfortable. Let your knees drop to the ground, pressing very lightly on them with your hands if it feels good.

Once you are in position, grasp your hands around your toes. Keeping your back straight and shoulders dropped, take several deep breaths here and just enjoy the pose. When you are ready, unravel yourself and go back to sitting with your legs in front of you. Feel free to enter and exit this pose as many times as you like. As you get more and more comfortable with the pose, work on your flexibility, bringing your feet closer to your body and your knees closer to the ground.

These lovely green pants are perfect for practicing yoga. They have enough stretch to allow you to be in control of your movements without being restricted.

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Exercise Routine Do's & Don'ts: Have Specific Goals for your Workout

Some people have some substantial misconceptions when it comes to exactly what makes you healthy. Unfortunately, some folks think that just any old cardio machine will do to break a sweat and shed those unwanted pounds, while others believe that a pill can do the trick and give them the physique they see in magazines. Both couldn't be more wrong. Check out the suggestions below to firm up a few misinterpretations about working out so that you can stay on the right path for a healthy existence.

The Do

Never say you're going to do some cardio. That is simply way too general, and it lacks a real purpose. Select a machine or workout that is specific to what you want to focus on during the session. If you're a budding triathlete, don't spend wasted time short-stepping away on the stairmaster when you should be turning over the pedals or running intervals. If you want to cut fat and strengthen your core, start running rather than calling the recumbent bike your cardio. Give each session variety in its approach and pick the style that matches your desired outcome. In the end, don't just show up and decide what do to do. Arrive with a structured plan, one that you considered and reflected upon beforehand. Results will come much quicker.

The Don't

To put it simply, supplements do not replace exercise or quality nutrition. Supplements, by the sheer definition and nature of the word, provide additional support and replenishment. In other words, they help; they do not generate a miracle cure or rapid advancement. Don't think swallowing a pill each day will burn the love handles away or get rid of the double chin. Pick supplements that will aid in your recovery from vigorous workouts and that make logical sense in terms of supporting your diet. Also, a supplement will not overpower the double-bacon cheeseburger you had for lunch. No supplement on the market is a sponge for bad dietary or training habits. Thus, use them wisely and with a purpose. Do not look for them to work all by themselves.

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At-Home Workout of the Week: Forearms

People love the show time muscles...big pecs, rounded arms, ball-like shoulders, and cut abdominals. Basically, they love the ones that look great at the beach or under a snug shirt in a club.

But do you ever stop to think about all the other muscles in your body that aren't going to attract the opposite sex? If not, you really should because a strong, healthy body always has true symmetry and balance to it; therefore, you need to take into account each muscle grouping and train them well.

One of the most neglected areas, except on everybody's semi-hero Popeye, is the forearms. While they do get some secondary training because they work when you are grabbing virtually anything all day long, they do deserve and require some special attention.

Strong forearms will not amaze people, but they will enhance your life. Any muscle that directly impacts the hands, which are the most used portion of the body in a given day, seriously influences what you can do. So, take the time to do a few exercises that will give you the symmetry your body wants and the strength your day needs. These can be done in conjunction with another workout, and can happen in the comfort of your own home, even while sitting on the couch watching Popeye re-runs.

Forearms Curls: With a low-weight dumbbell in hand, lay your forearm on your quad with the palm facing up, and the wrist in line with the knee. Curl the weight upwards and release.

Reverse Forearm Curls: Same form as above except face the palm down.

Racquetball Squeeze: Using the natural tension and resistance a racquetball gives, place it in your hand and squeeze. Hold it for a count of three and release. Repeat for sets of fifty.

These three at-home exercises will change your forearms and improve your strength in no time. Best of luck.

Yoga/Meditation Technique of the Week: Wide Legged Forward Bend Pose

The wide legged forward bend pose is very straight forward, but like most yoga poses, it can be challenging at first. This pose particularly challenges the hamstrings, gluteus muscles (aka butt muscles), lower back and shoulders. By first mastering the wide legged forward bend pose, you will better prepare yourself for the very challenging and advanced shoulder stand pose.

First of all, you will want to work on the positioning of your feet. Depending on your height and flexibility, you will position your feet closer or further apart. Your feet should be between 3-4 feet apart (the taller you are, the wider you should position your feet). Feel free to experiment with your positioning and know that this is completely flexible. After you have placed your feet at a distance in which you feel comfortable, take a deep breath and slowly bend from your hips and reach your head to the ground.

As you bend, you will want to support your upper body with your hands, arms, and shoulders. Reach your hands down to rest on either side of your head. Your forearms should be perpendicular to the floor while your elbows create a 90 degree angle. Depending on your flexibility, your head may not reach the floor completely. In that case, you can let your head dangle if it feels comfortable on your back, but do not lose the stiffness in your upper body. Your upper body should be engaged at all times in the pose.

As you bend, really concentrate on lifting your hips upward while folding your upper body downward to the ground. This stretching in opposite directions will be difficult, but is necessary to achieve the full results of the pose. Let yourself relax in the pose as long as it feels comfortable-- no more than 30 seconds. Breathe deeply as you unfold and return to a standing position. Bring your feet back in together to rest under your body and lift your hands above your head to stretch your back and shoulders.

To achieve flexibility in your movements you will also need flexible clothing. This Nike top is perfect for the practice of yoga.

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Exercise Routine Do's & Don'ts: Pushing Your Workout to the Limit

This week's exercise tips actually lead into one another. If you perform the "do" to the maximum, then you'll ironically enough beg for the "don't". Pushing yourself to the limit, in an intelligent way—a way that your body is ready for, gives your muscles the best chance to build at an impressive rate. Subsequently, once you have beaten your body up, you will need to invest in the downtime required for the muscles to regenerate. So, check out the advice below to make your workouts more effective and your body that much more powerful.

The Do

Perform drop sets to completely burn the muscles. Going to failure and then dropping the weight and performing the same movements will break down the muscle entirely. As a result, although the drop sets will seriously fatigue you and decrease your ability to put up considerable weight each set, they will give you the depth of burn you need to truly work out the entire muscle and not just a smaller portion of it. Despite its effectiveness, electing to do this type of workout each time you exercise a specific muscle is a mistake; instead, use it periodically—once every two weeks or so—to give your training variety and the boost it needs to stay fresh and progressive. Sample drop set: Chest press beginning with 50 pound dumbbells to failure. Then pick up 35 pound dumbbells and go to exhaustion. Then do a final set with 20 pounds. Make sure you have a spotter, or perform these on machines.

The Don't

Do not, under any circumstances, avoid rest. Too many people, especially those looking to get in shape quickly or train for something coming soon, overlook the importance of rest days. Adequate rest is not just the normally recommended 72 hours between working out each muscle, but it also, and more critically, entails taking one entire rest day, one with little to no designed training whatsoever. General rule is to have one day off per week. Resist the urge to just do abdominals or light cardio. Take the day off, eat healthy, and plan your next six days of workouts. Your body will make gains and pay you back tenfold. Best of luck.

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The Best '80s Workout Videos: 29 Minute Beginners Workout

It may be over 20 years old but a great 80s workout video that will have you sweating is the "29 Minute Beginners Workout." The "29 Minute Workout" has several different videos that were released in the series, but the beginner's workout will definitely give you an awesome workout.

When you first start the video you may have to get past the cheesy workout clothes and 80s hair, but if you pay attention to the exercises being done you'll find you are working up a sweat in no time! The workout features aerobic exercises that work to whittle away the pounds and fat in under 30 minutes.

If you are short on time, the "29 Minute Beginners Workout" is still a great choice for a workout video. Performing this video will get you a full body workout that you will feel the next day in under 30 minutes. Best of all, since it is geared toward beginners and intermediates, there are no tricky exercises or moves to catch on to. Everything is very straightforward and easy to learn.

This 80s workout video is led by Deborah Lee who is an accredited fitness instructor that had quite a resume of fitness experience before instructing this video. She does a good job of taking the workout slow enough so that beginners can catch on, but still keeping a pace that will get your heart rate up.

The workout starts with a short warm up, as every workout video should. It then goes into a program of low impact aerobics and calisthenics to get the body burning fat and those pounds melting off. The workout ends with a cool down segment so that you don't pull any muscles and cool down the right way.

The "29 Minute Beginners Workout" is not for everybody. If you have been exercising for quite some time and you consider yourself pretty advanced then this workout is not for you. However, if you are a beginner to the workout scene, or only workout every once in awhile, although this tape is old, it is definitely a good one to add into your workout rotation!

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Living Healthy on a Budget: Natural Healing

Living healthy on a budget isn't just about exercising or preventing diseases. It's also about natural healing. And, let's face it; during this time of the year, there are a lot of colds that need healing. While you can shell out $20 or more dollars buying various cold medicines, you can also find natural healing ingredients in your kitchen. Not only does this save money, but it's also a much healthier way to soothe cold symptoms. Whether you're congested, have a sore throat, or an upset tummy, there are items in your kitchen that can help you feel better.

Let's start with the first symptom most of us encounter with a cold - the sore throat. A sore throat can be an absolute nightmare. It bothers you all day, but can be even worse when you're trying to sleep. To help soothe a sore throat during the day, try sucking on hard candies, having a cup of hot chocolate, or eating chicken noodle soup. At night, try swallowing a tablespoon of honey before bed. The honey will coat your throat and help relieve the soreness for a longer period of time.

Next on our cold symptom list is congestion. I've found that the best natural relief for congestion is hot beverages. Tea is a great choice. Apple cider is even better because the strong spices can help clear your nose as the liquid clears your throat. Another way to help loosen the congestion in your nose is to pour boiling water into a large bowl, place your head over the bowl, and put a towel over your head to keep the steam in. The steam will help loosen the mucus. For even better results, try adding torn mint leaves or another strong herb or spice to further help relieve congestion.

Last, but not least, those upset tummies can even be treated in the kitchen. Ginger, for example, is a wonderful way to soothe and upset stomach. Drinking a glass of ginger ale made with real ginger will not only soothe the tummy, but help relieve gas as well. Another option is to drink peppermint tea. Peppermint is said to relieve an upset stomach and can also help with congestion and a sore throat as well.