300 Movie Workout vs The Bodyweight 500 Workout

The sculpted bodies in the movie "300" were chiseled by the
legendary 300 workout found in Men's Health magazine. The
actors trained hardcore, using kettlebells, weights,
bodyweight, tires, and more.

But for most people, this workout was difficult to do
because it includes a lot of equipment typically not found
in home gyms or commerical gyms. So you couldn't do the
kettlebell clean and press or box jumps.

That's why I came up with the Turbulence Training
Bodyweight 500 workout. This is a 500 repetition workout
performed using only bodyweight exercises. No weights are
needed. It's still challenging, it will still burn fat, and
it will still help you achieve the body of a Greek Warrior.
The great thing is that you can do it in any gym.

Now earlier this year I tried the 300 movie workout. It is
a challenging 300 repetition workout put together by a
trainer for the lead actor in the 300 movie. This isn't how
they did their workouts...it was just a test of his
strength-endurance.

Here's the workout...all exercises are done without rest.
Just go, go, go.

Pullups - 25 reps

Deadlifts with 135lbs - 50 reps

Pushups - 50 reps

24-inch Box jumps - 50 reps

Floor wipers - 50 reps

1-arm 36lbs Kettlebell Clean n Press - 50 reps

Pullups - 25 reps

That was one tough workout. But like I said, I think I've
put together something that is just as tough, and more
available for people to do. Obviously both are advanced
workouts...and you shouldn't do either unless you are as
fit as a college athlete.

So here is my TT Bodyweight 500 Workout:

50 Prisoner Squats

50 Pushups

25 Jumps

25 Stability Ball Leg Curls

50 Stability Ball Jackknifes

50 Step-ups (25 reps per side)

25 Pull-ups (NO substitutions)

50 Forward Lunges (25 reps per side)

50 Close-grip Pushups

50 Inverted Rows

50 Squats

25 Chin-ups (NO substitutions)

Whew! Where you are really going to slow down is with the
pulling exercises. That is a lot of chinups and pullups and
rows to do in one workout. But you will have such an arm
and shoulder pump after the workout it will blow you away.

If you are unsure about some of the exercises, just go to
Youtube and search Craig Ballantyne or Bodyweight 500 and
you'll find a couple of videos showing you the form and
more details about the workout.

However, I will say this one more time. This is a very
advanced workout. So don't do it unless you are already fit.

If you aren't super-fit, but want to work up in a
challenge, I have an alternative for you. Start with the
following workout, called the Bodyweight 100. Please note:
This is still not a beginner workout.

Here is the bodyweight 100. Do it once, and then a week
later try doing it twice. One week after that, try doing it
3 times. Then you could be ready for the Bodyweight 500 in
the fourth week.

20 Prisoner Squats

20 Pushups

10 Jumps

10 Inverted Rows

20 Forward Lunges (10 reps per side)

15 Close-grip Pushups

5 Chin-ups or Inverted Rows

Those are the 300 and Bodyweight 500 workouts. These will
put turbulence on your muscles and help you burn fat and
boost your metabolism without slow boring cardio.

----------------------------------------------------
Find out what is wrong with cardio and how to do better
workouts in the free report, "The Dark Side of Cardio" from
http://www.TurbulenceTraining.com
Craig Ballantyne is a Certified Strength & Conditioning
Specialist and writes for Men's Health and Oxygen
magazines. His trademarked home fat burning workouts have
helped thousands of men and women with weight loss and fat
burning in less than 45 minutes three times per week.

The Magic Ingredient for Body Transformation

Why are some people fit and toned while others struggle
with their weight?

These fit people make it seem so easy to achieve and
maintain results-what do they have that you don't? It all
boils down to one simple thing.
The only thing standing between you and your perfect body
is: motivation.

Yes, motivation is truly the magic ingredient that will
transform your body from the one that you have now to the
one of your dreams. So what is motivation, anyway?

Motivation is... ...a want, a need and a belief that drives
you. ...the push of your mental forces to accomplish an
action. ...something that makes you do what you do. ...the
desire to accomplish a goal. ...something that pushes and
pulls you to do certain things.

It's easy to see how motivation can change a person's
life-and body. If you could bottle and sell motivation you
would easily make a fortune. But, alas, motivation is
something that must be mustered up out of pure will power.

So where does this leave you? In the past your attempts to
get in shape have been short lived. How can you stick with
it long enough to see the results that you so desperately
want?

I have exciting news for you. Motivation can become as
natural and easy to you as breathing. Here's how.

Step one: Find your reason.
Why do you want to get fit?
What is your most important reason for wanting to lose the
weight?
Now, don't tell me that you simply want to 'Look better' or
'Be more attractive.'
You need to dig deeper than that. Take a minute to mull
this question over until you can put your finger on it.

Hint: these would all be great answers...
I want to fit into my size 6 pants again
I want to get off my blood pressure medication
I want to drop 20 pounds before the reunion
I want to get rid of the jiggle on the back of my arms
I want my significant other to find me irresistible

Step two: Write it down.
Take your reason from step one and write it down. This is
very important step, so don't cheat yourself by skipping
it. Now take the paper with your reason on it and post it
where you will see it everyday-preferably first thing in
the morning.
Why is writing down your reason so important?
Because it keeps your focus on the goal.
You see, your reason for getting fit is really your
ultimate goal. Only by daily acknowledging this goal will
you see it to fruition.

Step three: Make It Fun!
Who wants to do something unpleasant on a daily basis?
I don't know about you but I tend to avoid activities that
are not enjoyable or fun.
If the thought of exercise makes you cringe you need to
figure out why.
Is it the uncomfortable workout clothes that you own?
Maybe it is time for a new style.
Is it trying to decide what machine to use at the gym?
Maybe it is time for a personal trainer.
Is it the pain that you feel in your shoulder when swimming?
Maybe it is time to find a new form of cardiovascular
exercise-one that won't aggravate your injury.

The truth is that there are a ton of different exercises
that will give you the results you want.
Don't like the gym? There's a program for you.
Don't like running? There is an alternative.
Don't have the time? There are time friendly exercise
routines that will give you incredible results in under an
hour.
It is all about finding something that you enjoy.

Step four: Enlist support.
"Alone we can do so little; together we can do so much."
Even though Helen Keller probably wasn't talking about
getting fit, her words ring true for anyone wanting to
achieve incredible results.

Let's be honest, it's hard to stay motivated without
encouragement from the people around us. That's why it's so
important to tell friends and family about your goal and to
rally for their support. Sometimes one encouraging word
will give you the strength you need to make it through
another workout.

----------------------------------------------------
Machelle Lee owns and operates The Invisible Gym in Santa
Cruz, CA. Her mission is to inspire people to become
physically active and enjoy the benefits of a balanced,
healthy lifestyle. For more information and questions you
can visit her website.

http://www.the-invisible-gym.com/

The 4 Secrets For Women Over 30 To Reset Their Sluggish Metabolisms To Lose Weight

Many women find after they turn 30 that their metabolism is
not as fast as it used to be.

One of the problems I find in working with women over 30 is
that they don't exercise as much as they used to, eat
fat-burning foods, and use proper supplements.

There are many ways that you can turbo-charge your
metabolism to start burning more fat.

Here are the 4 Secrets to rebuild your sluggish metabolism:

Secret #1 Making sure that you eat more frequently
throughout your day at least every 3 hours. I find so many
women eating only 2 meals a day which will slow down the
metabolism and decrease energy levels. By eating
throughout the day, your body will start to burn more fat
instantly and help boost your energy levels. The best fat
burning meals are ones that contain a lean protein, small
amount of fats, and carbohydrates.

Secret #2 Eating meals that are fat-burning. When I consult
with women I give them the list of foods that will increase
their metabolism. An example of some of these foods are
chicken, oatmeal, and green beans. Foods that are
unprocessed have a different affect on your body and will
help you to burn more fat 3-4 times faster.

Secret #3 Supplementing with EFA's (essential fatty
acids). Taking 1 tablespoon a day of flax seed oil, fish
oil, linseed oil, safflower oil, or evening primrose oil
are some of the best sources. EFA's are essential to your
body and keeping it functioning properly.

Secret #4 Exercise. Combing both cardiovascular and weight
training will increase your metabolism. Most women I find
just do cardiovascular which is good, but if you really
want to turbo-charge your metabolism you need to do weight
training too.

I recommend at least 3 times a week. Weight training helps
tone and sculpt your whole body and creates more lean
muscle. The more lean muscle you have the faster your
metabolism will be. Workouts for women are crucial in
speeding up your metabolism and also being able to eat more
calories. You can also incorporate your favorite foods
like pizza and ice cream once a week if you have your fat
loss program set up correctly.

You will find after you start to implement these 4 secrets
that your body will become leaner and you will have more
energy. Don't think just because you are over 30 that you
can't have the body you desire.

----------------------------------------------------
Heather Picken, Female Fat Loss Expert, and Co-Founder Of
Fat Loss For Women online community,
http://www.fatlossforwomen.com. Shed your belly fat now and
get your FREE fat burning updates on the best workouts for
women and nutrition: http://www.mybodyisfitnow.com

Walking For Weight Loss: Fact or Fallacy?

Walking For Weight Loss: Fact or Fallacy?
Everyone knows that exercise promotes better health.
Doctors say to get more exercise. Even the government puts
out official exercise recommendations. Over 60% of
Americans need to implement healthy weight loss strategies.

So you go on a walk and then pat yourself on the back.
Exercise accomplished-right?

The big question is: Can you get fit by walking?

A research team at the University of Alberta took this
question on in a detailed study. They compared a group that
took part in a walking program with a group that did a
traditional fitness routine at moderate intensity.

The results? The fitness level of the walkers was
significantly lower than those who did traditional exercise
at moderate intensity. Here is what the lead researcher,
Dr. Vicki Harber, had to say:

"Generally, low-intensity activity such as walking alone is
not likely to give anybody marked health benefits compared
to programs that occasionally elevate the intensity."

Harber went on to say that, "You've go to do more than
light exercise and move towards the inclusion of regular
moderate activity, and don't be shy to interject an
occasional period of time at the vigorous level."

Walking for exercise won't give you the health benefits
that more challenging exercise delivers. What does this
mean for your walking routine? Is there any place in
fitness for walking?

So What Can Walking Do For you?

There definitely is a place for walking in fitness. For
anyone who has not been active for a long time, it is best
to approach an exercise regimen with caution and respect
your body’s limitations. Walking is a great
introductory activity to master. Walking is especially
great if your body is overweight, under-conditioned and
simply unaccustomed to physical activity.

walking, then can be considered as a stepping stone to
fitness. It transitions you from the motionless to in
motion. Walking is just a notch above not moving-you'll
burn a few calories and warm up unused muscles.

The problem is that walking cannot be the entire extent of
your exercise regimen.

Like the study above revealed, walking just won't deliver
the desired outcome. Your body is so efficient in its
ability to adapt that you have to increase your exercise
intensity in order to see results. This applies to more
than just walking. Any time you are in an exercise rut,
your body will adjust and you will stop seeing results. To
progressively continue, you’ve got to progressively
challenge yourself.

What’s the Next step?

Once you have mastered brisk walking, you are ready for a
new challenge, namely, resistance training. If you haven't
tried resistance training then it may sound a little scary.
Or you conjure up pictures of bulging, veiny,
muscle-bound, steroid users. Most people are not looking
for those kinds of results!

Isn't resistance training just a fancy word for 'lifting
weights'? And don't you have to be an athlete to lift
weights?

I understand your reservations about beginning a resistance
training program. However, to achieve substantial health
and fitness results, you must use resistance training.
Besides, you may very well quickly find that you enjoy it,
especially when you see how fast your body is being
sculpted and toned.

What are the benefits of Resistance Training?
• Increase in muscle strength and tone (and no, women
do not need to worry about becoming bulky and bulgy)
• Increase in metabolism (this means extra fat
burning)
• Increase in bone density
• Injury prevention
• Improved posture
• Improved health (lowered blood pressure and
cholesterol; lowers your risk for adult-onset diabetes,
heart disease and certain cancers)
• Improved mood and self esteem
Resistance training is simply the way to go when you want
to get fit. By utilizing a resistance training program
with a cardiovascular routine, you will be well on your way
to achieving all of your fitness goals. Don't forget
resistance training does not have to be weights, but can be
body weight resistance like in yoga and Pilates.

The absolute most important issue for any exercise regimen
to succeed is consistency. That means you have to find a
program that you enjoy enough to do several times a week.
Get a support system of some kind in place. Recruit a
workout buddy. Hire a trainer. Set those appointments and
stick to them. Even if you don’t hire a trainer, you
can still set appointments with yourself. Physically set
aside the time and do it.

----------------------------------------------------
Jennifer is a caring, real-world health and weight loss
coach. If you have tried every diet gimmick and exercise
program with little to no lasting success, check out the
resources at http://www.healthyhappyweightloss.com

What To Do When Your Baby Needs Brain Surgery

What To Do When Your Baby Needs Brain Surgery
When I found out that my first great grand daughter needed
emergency brain surgery I was shocked and devastated. She
was only two months old.

The official diagnosis was craniosynostosis which meant the
five bones in her skull were fused together leaving no room
for her brain to grow.

It was imperative that the surgery was done before she was
three months old or the pressure on her brain could cause
life long damage.

Her parents had less than a month to decide to go through
with the surgery, to get a second opinion, to find a
qualified surgeon, investigate costs and to process this
crisis. NOW.

In researching the disorder they discovered that a normal
infants skull cap is made up of five bones held together by
fibrous tissue called sutures. They are not closed but open
allowing space for the brain to grow bigger and develop
normally. This is why an infant has a “soft
spot” on top of the baby’s head.

Her parents discovered that this is a relatively new
diagnosis and that one in two thousand babies are born with
some form of craniosynostosis. Many still go undiagnosed
until it is too late, if ever.

Baby Lexies’ Mom was concerned about the odd shape of
the baby head. It took a second and third pediatrician
before she was properly diagnosed. Fortunately for us, in
time to do something about it.

X-rays were finally ordered followed by a cat scan to
confirm that yes, our precious two-month old infant was
going to have to undergo severe dangerous invasive
head/brain surgery to relieve the growing pressure on the
front part of her little brain.

Her parent’s initial reaction was shock, numbness and
disbelief. But they had little time to dwell on the
problem, they had to be strong and act quickly to deal with
the crisis they were facing. They only had one month. They
were running out of precious time.

The decided that the only reasonable choice to give baby
Lexie a normal life was to go through with the surgery.

After the decision was made a surgeon had to be found.
They did extensive research to find the most qualified
pediatric neurosurgeon. Ultimately they ended up with the
perfect doctor, he specialized in brain tumors both
malignant and benign. The parents were comforted to realize
that the surgery little Lexie needed was what the doctor
did on a regular basis.

They were anxious and didn’t know want to expect
during and after surgery. The post surgery recovery and
four days in the natal intensive care unit were depressing
and difficult, worse than the anticipation before the
surgery. Lexies’ initial recovery was tough on
everyone. She was so helpless, swollen and in so much pain.
Her parents weren’t prepared for the overwhelming
amount of swelling to her entire face and head, even her
little eyes were swollen shut and her eyelids were turned
up. It broke her Mom’ heart seeing her helpless baby
girl in such a state, but she never left her side.

The good news is that three months later she is a happy,
healthy, thriving beautiful baby developing normally.

The bad news is… when she had her two month check up
last week and when her parents believed it was all over and
soon to be forgotten… the surgeon took one look at
baby Lexie and told her parents that she will need more
surgery at a later date, to balance the rest of her head.
He told them that it was too early to tell much more now.
He will know more at her next appointment in three months.

We wish baby Lexie the best of luck and send all of our
love.

----------------------------------------------------
This article was written by Nancy O'Connor Ph.D.. She
worked as a Psychotherapist for 23 years and was the
Director of the Grief and Loss Center in Tucson, Arizona
for 12 years . She is the author of the best selling book
Letting Go With Love: The Grieving Process and How to Grow
Up When You're grown Up: Achieving Balance in Adulthood.
How To Talk To Your Doctor. Her books may be reviewed and
purchased at http://www.lamariposapress.com

Why Take Fish Oil As A Dietary Supplement

Why Take Fish Oil As A Dietary Supplement
The human body is a complicated system that no one really
understands completely. Even science and doctors have
admitted to being clueless when it comes to how the body
works and how a person might be able to help their body
maintain its health. But recent research into supplements
has come up with a sort of panacea for many of the current
health concerns – fish oil. While it sounds like the
snake oil of times passed, the relevance of this supplement
to your future is something you might want to think about.

Fish oil is a substance that comes from fish that contains
Omega 3 fatty acids. These essential fatty acids can not
be produced by the body so they need to be ingested either
through diet or through direct supplementation. Since so
many people have troubles maintaining a healthy and
balanced diet, it's no wonder that this might be the reason
for the turn towards an unhealthy life. The fatty acids in
fish oil are connected with a number of benefits for the
body, but also for your life and for your well being.

Easy

Taking fish oil as a dietary supplement is one of the
easiest steps that someone can take for their health. Not
only can you simply take the recommended dosage and be done
for the day, but you can also rest assured knowing that
fish oil supplements are tested and retested to meet high
quality standards. This will ensure that you're not
getting too high of mercury levels in your fish oil routine
as well as making sure that you are getting the right
amount of fish oil on a consistent basis.

Inexpensive

What's more is that fish oil is a relatively inexpensive
investment when it comes to your health. Not only is it
low in price, but you can also get a high number of pills
for this lower price. Of course, there are a range of
prices that you can pay for fish oil supplements, but by
shopping around, you will be able to find one that suits
not only your budget, but also your needs. The only thing
to be concerned about is the supplement that extremely low
priced as it may not have the higher quality that more
moderately priced supplements will.

Protective Benefits

One of the most interesting facts about fish oil is that it
seems to protect the body from future ills. Studies done
in 2003 at Harvard Medical showed that taking fish oil on a
daily basis can help to protect the heart from damage and
disease. Something in the chemical structure of these
Omega 3 fatty acids helps to keep the heart muscle healthy
and strong.

In addition, fish oil has also been linked with protecting
the body from many cancers. Cancers like breast, ovarian,
stomach and colon cancer have all been linked with fish oil
– that is, they seem to be reduced in incidence when
those studied took fish oil supplements.

The use of fish oil also seems to boost concentration and
brain development in all ages. Since the fish oil works to
help messages be transmitted from one part of the body to
another, the mind is able to focus better when the fish oil
is taken on a regular basis. As you age, this becomes all
the more important in terms to preventing things like
Alsheimer's and dementia.

Repairing Benefits

Other recent studies have concluded that fish oil may also
have a part to play in the reparations of damage that's
already been done to a body. In the matter of a damaged
heart, this is especially promising. When the heart is
weakened or a part of it dies (as it does during a heart
attack), it needs all the help it can get in order to get
back to its previous state of health. Fish oil supplements
have been linked with helping this reparation to occur.

Your skin is also helped by the use of fish oil, helping to
repair the damage caused by the sun and other environmental
factors. Instead of the skin showing early signs of
wrinkling, the use of fish oil can help to add moisture and
firmness to the skin, shaving years off the face.

Your Body Needs It

And since fish oil contains essential fatty acids, the
truth is that your body needs to take this drug in order to
survive and to thrive. When the body gets enough of the
fish oil supplements, it will be able to handle many health
problems in the early stages.

When You're Pregnant

If you are pregnant (and if your doctor agrees), taking
fish oil can help to boost the intelligence of the child
whose brain is still developing. This can lead to reduced
problems with behaviour as well as with ADD and ADHD>

Conclusion

Fish oil as a dietary supplement isn't just something that
you should consider, it's a medically studied and supported
way to help your body maintain ideal health.

----------------------------------------------------
Dave McEvoy is an expert in omega 3 fish oil EPA with over
20 years experience; for more information about fish oil
and how it can help come and visit.
http://www.mind1st.co.uk/blog_comments.asp?id=18

6 Physical Changes During Pregnancy

6 Physical Changes During Pregnancy
Not every woman will look like that gorgeous model in that
magazine. Similarly, not every pregnant woman will still
look beautiful and svelte than before. Fact.

The ugly truth is nine out of ten pregnant women suffer
from some kind of physical discomfort, not to mention their
fatigued and ungainly appearance - sluggish movement,
flabby tummy, arms and legs, thicker waist, excess flab and
more.

New mothers are already stressed by what they saw in
mirrors. It could get worse if they are unable to regain
pre-pregnancy looks and yet have to look after a crying
baby. Coupled with lack of family support and exhaustion,
new mothers could easily fall prey to post-natal depression.

Fortunately, many physicians agree that most mothers, once
they understand the physiology behind these physical
changes, are able to handle them very well and adapt very
quickly.

Sometimes, medication and counseling are necessary if
doctors detect symptoms of disturbances for some mothers.
Neglect is never the solution as it may lead to or
aggravate post-natal depression.

According to obstetricians and gynecologists, if you are
pregnant, you would likely to experience the following
physical changes. It definitely helps you to learn to
accept these changes if you understand more about them.

"I'm tired all the time"

Giving birth saps a lot of your energy, so it is natural
after childbirth you will feel weakness or dizziness. The
recovery usually takes from two weeks to two months,
depending on your physique. That's why in some countries
like Singapore, mothers are allowed maternity leave up to 3
months, to recuperate.

The Chinese view this as loss of "qi", therefore you can
replenish "qi" by consuming tonics and keeping warm with
clothes and socks. Actually the preventive measure is to
build up your blood store before and during pregnancy by
consuming adequate iron, folic acid and multivitamins.

You may also feel aches in the back and lower pubic bone
areas due to the strain on the ligaments and muscles.
However, these are only temporary discomfort.

"My breasts become bigger"

If you find your breasts grow from B cup to C cup, don't be
alarmed - your breasts are getting ready for breastfeeding.
Furthermore, hormonal changes during the pregnancy cause
more melanin to deposit into the skin cells at the nipples
and areola, leading to darkening of nipple or areola skin
tone.

After breastfeeding, your breasts may not be able to regain
to their old sizes and worse still, they may become saggy
and loose. This may not be good news to you, especially if
you are already a heavy-breasted woman.

"What are these marks on my body? "

They are called stretch marks which are formed as result of
a split in your skin's supportive tissue to accommodate a
growing baby. They are initially red and will turn darker.
However, after pregnancy, they may turn silvery or blue.

The bad news is they are also permanent, though they may
fade in intensity. So far, no medication or creams are
effective in removing them, but some do help to speed up
the fading effect.

"What is incontinence ?"

Incontinence means that you lose control of your bladder or
bowel which can be embarrassing. This could be due to
physical injury or trauma to the pelvic floor muscles.

The likely causes of injury are a difficult forceps
delivery, prolonged labour, or vaginal delivery of a large
baby. In the case of difficult delivery, use of Caesarean
could help to reduce pelvic floor trauma.

It is a symptom but not a disease itself, therefore it can
be treated. Don't be afraid to seek medical help. If you
delay treatment, you will run the risk of developing
rashes, sores and skin and urinary tract infections.

Your social life will also be affected as you will try to
avoid your family and friends for fear of embarrassment.

You should follow a well-balanced diet, and avoid food or
drinks that may irritate their bladders, such as caffeine,
alcohol, carbonated drinks and spicy foods.

Citrus fruits and juices must be cut down too. For diabetes
patients, sugar intake must be reduced in your diet so as
to control the glucose level.

Exercising and strengthening the muscles of the pelvic
floor, widely known as Kegel's exercise named after Arnold
Kegel, M.D, helps to cure incontinence.

"Why are my veins so obvious now?"

You may notice more veins become more prominent in your
legs during pregnancy. These veins, called varicose and
spider veins, appear because the weight of your womb exerts
more pressure on the major vein (inferior vena cava) on the
right side of the body. This in turn increases the pressure
in the leg veins.

Increased progesterone levels during pregnancy also cause
the blood vessel walls to relax, thereby worsening the
problem.

Some useful tips are

1.Wear support or compression stockings

2.Don't stand too long

3.Lift your legs on some cushions when resting

4.Lose some weight

5.Surgery such as sclerotherapy and vein stripping.
However, be patient to see if the veins disappear after
childbirth.

"My hair is falling out !"

It is actually normal due to hormonal changes and usually
happen three months after delivery. During pregnancy, the
hormone cause the hair follicles to delay the fallout of
the hair.

After delivery, the hormone levels revert to normal and
those hair that suppose to drop out previously, now happen
all at the same time. That's why you get the impression you
are losing more hair than normal.

If you are worried, you may just take some multivitamins.

----------------------------------------------------
Laura Ng is passionate in providing quality nutritional
facts and health tips, plus recommending 100% toxic-free
vegan recipes to anyone who cares about his/her health.
Join her iOneHealth Club now to receive more health secrets
and freebies available to her members only. You'll gain
plenty but lose nothing. Promised. Visit
http://www.ionehealth.com now.