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Casual Articles - Exercise for Middle Age Folks
In my previous articles I talked about how to approach beautiful women successfully whether they are on their own or in groups…In this article I am going to discuss how to talk to beautiful women…because this is where most men fall down…A lot of visitors to my website have asked me… ‘But...what do I actually say when I talk to a women…I always seem to bore them to death…I keep putting my big foot in it, etc…’I have discussed in previous articles how you need to be confident but not arrogant when talking to women and how you need to keep the conversation as natural as possible and focused where possible on them…Well first let’s look at some of the main mistakes men make when they talk to beautiful women…No 1 - Boring her to tearsThis is a mistake all men make at times, some more than others…You know how guys talk to guys, at the club, bar or office…They compete, right? Basically my car’s better than your car, I’m the best golfer or whatever…you will notice any women in their company or close by, quickly glaze over and drift away to talk to each other…Well a lot of guys when talking to women make this mistake…they endlessly drone about their achievements at work, in sport, etc or go on about current affairs and politics in an effort to impress the lady…she never gets a look in and therefore feels undervalued… No 2 - InterrogationMany men get the impression that if they are talking to a woman and she isn’t saying much back then she isn’t interested…so to compensate for this, if they aren’t already making mistake no.1, they bombard the lady with questions to keep the conversation going. However this often has the opposite effect and reveals an insecurity which often turns the lady off altogether. No 3 - The Angry SilenceOr…the fear of the ‘pregnant pause’. This is similar to mistakes 1. & 2. and leads some men to never shut up. Watch two guys talking together…there be loads of pauses in the conversation. It’s perfectly natural that there will be pe
WHY:
Getting up from the couch (which I hope you’ll do plenty), getting out of the car, and kind of rising and sitting action requires strong legs. The exercise isolates the largest muscle groups in the body: the quadriceps (thighs), hamstrings (back of the legs), and gluteus (buttocks). These muscles contribute to walking, balancing, rising, and sitting. They are critical to a happy and productive lifestyle. No more struggling getting in and out of the car.
HOW YOU START:
AT HOME: This is called a “standing squat” and it pushes the same muscles as a leg press machine in a gym. Stand behind a chair, with both hands on the back of the chair for balance. Position your feet approximately should width apart. Breathe, and focus on your butt and legs.
HOW YOU MOVE:
AT HOME:
This exercise mimics sitting down and getting up, without going all the way to a chair level. Exercise your lower body by flexing at the hip and knee as if sitting down. Descend until the thighs are parallel to the ground, or as you can tolerate it. Return to the starting position. Make sure your knees do not go over and block your feet. Your butt should stick out, not your knees. You should be able to see your feet as you attempt to sit.
HOW MANY:
Do 8-10 repetitions initially. If you are at home, you may only be able to “sit down” and “stand back up” a few times. That’s fine. As you progress, you will do two to three sets of 8-10
In social bookmarking a person stores lists of internet resources that they find useful. They are often on a particular network where people with similar interests can view the lists and add their own lists. Social bookmarking sites are also a way for those who work in a particular field to network and share information with each other.There is no single way of engaging in social bookmarking. Resources are often categorized by a user defined keyword or tag. Keywords and tags are essential if you want internet search engines to pick up and rank your work or site. Most sites have a facility whereby users can search for resources through the use of a particular tag – the resources are then ranked by the number of users who have bookmarked them. Social bookmarking sites will also search for related keywords and clustered keywords. This makes a users search for a particular resource easier – it also gives them access to resources similar to the one they were already looking for.Social bookmarking sites are becoming so popular that most of them are no longer restricted to the simple sharing of resources. Users have the ability to rate and comment on resources that they have found. They can also import and export resources to and from the site. Some sites give users the option to write notes on the resources and review them there are also groups and forums that enable social networking. In social networking users share other information in addition to the resources they have bookmarked – these forums can also take on a purely social aspect where users can communicate with each other on various issues.Social bookmarking has advantages over other ways of sharing resources as they are easier for many of the search engines to find. When people use social bookmarking sites such as technorati they often find that the traffic to their website goes up. When traffic increases then the site goes up in Google's ranking system. This means that when someone is looking for a resource in your area and it has been bookmarked in this wa
If you don’t make the time for physical activity you will be making time for sickness and disease. Dottie Drake, R.N. has created an exercise program geared specifically for folks over 40. It’s called The Miracles Program and it’s amazingly simple. Dottie doesn’t offer an elaborate diet plan. Rather, here is her philosophy about eating: don’t eat so much. Whatever grows in the ground, eat as much as you want. For everything else, cut your portions in half. Dottie’s exercise program is equally simple. There are six movements we must do daily to make sure we’re getting the full benefit of a decent workout. All good physical exercise programs are basically the same: cardiovascular exercise to warm up the body, and then strengthening through weight training.
Strength training is the best preventative medicine for arthritis, heart disease, diabetes, osteoporosis, obesity and some cancers. It increases balance and coordination and makes bones and joints stronger. Strength training preserves muscle while helping you lose weight. It also prevents bone loss, and may actually increase bone density. Weight training “grows back” lost muscle. Muscle tissue is the one area in health where we can state with absolute scientific certainty that if you don’t use it, you lose it. With muscle loss, you become “old.” The shuffle sets in because the front thigh muscle (quadriceps) is weak. Trouble bending or getting up from the floor comes from weakened muscles in the back part of the thighs (hamstrings). Getting up out of a chair becomes a struggle because arm muscles (that baggy waving thing under your arm; the triceps) have never been strengthened. This weakness has little to do with chronological aging. Obese or overweight men and women in their thirties and forties have trouble getting up and down. It is not aging that makes us old, it is loss of muscle.
When you approach any weight-lifting activity think of a scale from 1 to 5, with 1 being “easy as pie” (like lifting a pencil) and 5 being “all I’ve got.” You should start at about a “3,” not too easy but not difficult either. Gradually, you can train your muscles to do more lifting repetitions with more weight but at first, be happy to just move. For easier reference, here is a summary of Dr. Miriam Nelson’s intensity scale, taken from her Strong Women Stay Slim program:
Level 1: very easy, like lifting a pencil
Level 2: easy like carrying a book
Level 3: moderate like carrying a heavy handbag
Level 4: hard like lifting heavy groceries
Level 5: extremely hard like lifting a heavy chair.
Remember, you want to start your weight training exercises at about Level 3.
In Dottie’s fitness centers, clients start the program by using six basic machines (though more are available) with one set of 8 to 12 repetitions on each machine. In the Miracles Program, you will alternate between upper and lower body strengthening. Give these simple exercises a try at home, if your physician has cleared you to do so: EXERCISE #1: STREGNTHENING THE UPPER BACK
WHY:
Think of hugging someone. Your upper back muscles pull them toward you. Hugging is a good thing; we should do more of it. You also use these muscles when you open a window, lift a toddler in the air, or jump up and yell “touchdown” when the Eagles score, which may not be all that often, so let’s stick to hugging.
HOW YOU START:
AT HOME: Make sure you have a stable, “hard” chair. Sit on the edge of the chair with your feet flat in front of you. If you are using resistance bands, place the tubing under both feet and hold the handles. If you are using free weights, place them on your knees to begin. Make sure your back is straight.
HOW YOU MOVE:
Essentially, this motion is one of sitting upright, and rowing.
AT HOME: Sitting with a straight back posture, use your arms to pull the handles slowly and smoothly to the lower chest and return to starting position. Do not pull weight with lower back. Stop if there is any pain in your neck. Initially, you may only be able to pull to bend the elbow. This is fine for a start. If you can, there are no limits on how far you should pull. You can bring back your arms to pinch your shoulder blades, as long as there is no pain. As with all the movements in this program, the goal is to exercise only to “pain free range of motion.” That is, you want to move the muscles as far as you can within the desired range, and without pain.
HOW MANY:
Do one set of 10-15 repetitions, using slow comfortable movements. Breathe out when you pull the weight to you. As you improve, the Program will help you increase sets, repetitions, and weight. For now, enjoy the hugging.
NOW STRETCH:
NOTE: When just starting a program, it is particularly important to stretch each muscle group after lifting. Recall that the 20 minute cardiovascular routine warmed all your muscles, the weights strengthen them, and then you must stretch.
After your resistance training on the upper back muscles, do this simple stretch: Place your right hand on the opposite shoulder with the left hand on your right elbow. With left hand, slowly pull the right arm across your chest without rotating at the waist. Pull until a mild tension is felt along the rear shoulder and upper back. Hold for 15 seconds. When stretching, remember:
• NEVER “bounce” your muscles;
• Just stretch to the point of mild tension;
• Hold each stretch for at least 15 seconds;
• Stretching is peaceful. Breathe and enjoy.
EXERCISE #2: STREGNTHENING YOUR LEGS AND BUTT
WHY:
Getting up from the couch (which I hope you’ll do plenty), getting out of the car, and kind of rising and sitting action requires strong legs. The exercise isolates the largest muscle groups in the body: the quadriceps (thighs), hamstrings (back of the legs), and gluteus (buttocks). These muscles contribute to walking, balancing, rising, and sitting. They are critical to a happy and productive lifestyle. No more struggling getting in and out of the car.
HOW YOU START:
AT HOME: This is called a “standing squat” and it pushes the same muscles as a leg press machine in a gym. Stand behind a chair, with both hands on the back of the chair for balance. Position your feet approximately should width apart. Breathe, and focus on your butt and legs.
HOW YOU MOVE:
AT HOME:
This exercise mimics sitting down and getting up, without going all the way to a chair level. Exercise your lower body by flexing at the hip and knee as if sitting down. Descend until the thighs are parallel to the ground, or as you can tolerate it. Return to the starting position. Make sure your knees do not go over and block your feet. Your butt should stick out, not your knees. You should be able to see your feet as you attempt to sit.
HOW MANY:
Do 8-10 repetitions initially. If you are at home, you may only be able to “sit down” and “stand back up” a few times. That’s fine. As you progress, you will do two to three sets of 8-10
Satellite TV ReviewThe following is a satellite TV review that compares the two major satellite TV providers - DISH Network and DIRECTV - so you can decide which provider is right for you.Who has the most channels?Currently, DISH Network has 350 channels of satellite TV programming, while DIRECTV has 250 channels.What kind of programming do DISH Network and DIRECTV provide?DISH Network and DIRECTV'S programming services include movie channels, sports packages, variety channels, commercial-free music channels, international channels, pay-per-view movies and special events, plus news and weather channels.DISH Network has the biggest variety of movies, music, international programs, HD programming, and pay-per-view movies and events. DIRECTV carries the most sports packages.Who has the best programming price?DISH Network's lowest-priced program package, the DishFamily Pak, is $19.99 per month, while DIRECTV's lowest-priced package is $41.99 per month. DISH Network's top-of-the-line package, which has 350 channels, is $74.99. DIRECTV's top-of-the-line package with 250 channels is $96.99 per month.Are DIRECTV and DISH Network's equipment really free?Both DIRECTV and DISH Network will give you the equipment you need – a dish and up to four receivers – plus free installation when you order one of their programming packages. However, DIRECTV charges $19.99 to ship their equipment.Are DVR's (digital video recorders) extra?DISH Network will give you a free DVR when you order their service, and DIRECTV will give you a free DVR with their service after a $99 mail-in rebate. DVR's allow you to digitally record, pause, and fast forward live satellite TV shows.How much does an HD (high definition) receiver cost?HD receivers are free with DISH Network, and free with DIRECTV after a $99 mail-in rebate. In order to receive HD programming you must have an HDTV.Can I get my local channels?
When you approach any weight-lifting activity think of a scale from 1 to 5, with 1 being “easy as pie” (like lifting a pencil) and 5 being “all I’ve got.” You should start at about a “3,” not too easy but not difficult either. Gradually, you can train your muscles to do more lifting repetitions with more weight but at first, be happy to just move. For easier reference, here is a summary of Dr. Miriam Nelson’s intensity scale, taken from her Strong Women Stay Slim program:
Level 1: very easy, like lifting a pencil
Level 2: easy like carrying a book
Level 3: moderate like carrying a heavy handbag
Level 4: hard like lifting heavy groceries
Level 5: extremely hard like lifting a heavy chair.
Remember, you want to start your weight training exercises at about Level 3.
In Dottie’s fitness centers, clients start the program by using six basic machines (though more are available) with one set of 8 to 12 repetitions on each machine. In the Miracles Program, you will alternate between upper and lower body strengthening. Give these simple exercises a try at home, if your physician has cleared you to do so: EXERCISE #1: STREGNTHENING THE UPPER BACK
WHY:
Think of hugging someone. Your upper back muscles pull them toward you. Hugging is a good thing; we should do more of it. You also use these muscles when you open a window, lift a toddler in the air, or jump up and yell “touchdown” when the Eagles score, which may not be all that often, so let’s stick to hugging.
HOW YOU START:
AT HOME: Make sure you have a stable, “hard” chair. Sit on the edge of the chair with your feet flat in front of you. If you are using resistance bands, place the tubing under both feet and hold the handles. If you are using free weights, place them on your knees to begin. Make sure your back is straight.
HOW YOU MOVE:
Essentially, this motion is one of sitting upright, and rowing.
AT HOME: Sitting with a straight back posture, use your arms to pull the handles slowly and smoothly to the lower chest and return to starting position. Do not pull weight with lower back. Stop if there is any pain in your neck. Initially, you may only be able to pull to bend the elbow. This is fine for a start. If you can, there are no limits on how far you should pull. You can bring back your arms to pinch your shoulder blades, as long as there is no pain. As with all the movements in this program, the goal is to exercise only to “pain free range of motion.” That is, you want to move the muscles as far as you can within the desired range, and without pain.
HOW MANY:
Do one set of 10-15 repetitions, using slow comfortable movements. Breathe out when you pull the weight to you. As you improve, the Program will help you increase sets, repetitions, and weight. For now, enjoy the hugging.
NOW STRETCH:
NOTE: When just starting a program, it is particularly important to stretch each muscle group after lifting. Recall that the 20 minute cardiovascular routine warmed all your muscles, the weights strengthen them, and then you must stretch.
After your resistance training on the upper back muscles, do this simple stretch: Place your right hand on the opposite shoulder with the left hand on your right elbow. With left hand, slowly pull the right arm across your chest without rotating at the waist. Pull until a mild tension is felt along the rear shoulder and upper back. Hold for 15 seconds. When stretching, remember:
• NEVER “bounce” your muscles;
• Just stretch to the point of mild tension;
• Hold each stretch for at least 15 seconds;
• Stretching is peaceful. Breathe and enjoy.
EXERCISE #2: STREGNTHENING YOUR LEGS AND BUTT
WHY:
Getting up from the couch (which I hope you’ll do plenty), getting out of the car, and kind of rising and sitting action requires strong legs. The exercise isolates the largest muscle groups in the body: the quadriceps (thighs), hamstrings (back of the legs), and gluteus (buttocks). These muscles contribute to walking, balancing, rising, and sitting. They are critical to a happy and productive lifestyle. No more struggling getting in and out of the car.
HOW YOU START:
AT HOME: This is called a “standing squat” and it pushes the same muscles as a leg press machine in a gym. Stand behind a chair, with both hands on the back of the chair for balance. Position your feet approximately should width apart. Breathe, and focus on your butt and legs.
HOW YOU MOVE:
AT HOME:
This exercise mimics sitting down and getting up, without going all the way to a chair level. Exercise your lower body by flexing at the hip and knee as if sitting down. Descend until the thighs are parallel to the ground, or as you can tolerate it. Return to the starting position. Make sure your knees do not go over and block your feet. Your butt should stick out, not your knees. You should be able to see your feet as you attempt to sit.
HOW MANY:
Do 8-10 repetitions initially. If you are at home, you may only be able to “sit down” and “stand back up” a few times. That’s fine. As you progress, you will do two to three sets of 8-10
The main objective of any presentation is to communicate effectively and efficiently the information, the ideas or plans with the audience. Speaking before an audience and making an effective presentation is an art, which has to be learnt with serious effort.While working in an organization or in business, there may be many occasions for public speaking, where you have to make a presentation such as launching of a new product or service, presenting new business plans or making a marketing or sales proposal. Whatever be the purpose of your presentation, it always requires careful preparation to make it a successful presentation.Following 5 steps can help you to make your presentation an effective presentation.Be clear about the occasion and the subject:Speaker should be aware of the purpose he wants to fulfill through his presentation. Whether it is a seminar or launching of a new product or conference or annual meeting. Whether there is sufficient time for presentation and discussion thereafter. You can put your best foot forward for presentation for inaugural occasion or launching of a new service. However, if organization is facing financial problems then presentation should focus on vital statistics and inferences from data available and positive suggestion.Make audience analysis and know your audience:Whatever be the topic of your presentation, you should understand your audience for whom it is meant. Their age, sex, experience, education background have great relevance to the presentation and it can influence the choice of words, tone, need for explanation in depth and details etc. Analysis of audience should be continued even during the presentation. Their body language and reaction on their faces can give you immediate feedback about your presentation.Get the idea about the location or visit the location:You should visit the location before making your presentation to get an idea about the size of the room, seating arrangement, lighting controls and audiovisual equipments
In Dottie’s fitness centers, clients start the program by using six basic machines (though more are available) with one set of 8 to 12 repetitions on each machine. In the Miracles Program, you will alternate between upper and lower body strengthening. Give these simple exercises a try at home, if your physician has cleared you to do so: EXERCISE #1: STREGNTHENING THE UPPER BACK
WHY:
Think of hugging someone. Your upper back muscles pull them toward you. Hugging is a good thing; we should do more of it. You also use these muscles when you open a window, lift a toddler in the air, or jump up and yell “touchdown” when the Eagles score, which may not be all that often, so let’s stick to hugging.
HOW YOU START:
AT HOME: Make sure you have a stable, “hard” chair. Sit on the edge of the chair with your feet flat in front of you. If you are using resistance bands, place the tubing under both feet and hold the handles. If you are using free weights, place them on your knees to begin. Make sure your back is straight.
HOW YOU MOVE:
Essentially, this motion is one of sitting upright, and rowing.
AT HOME: Sitting with a straight back posture, use your arms to pull the handles slowly and smoothly to the lower chest and return to starting position. Do not pull weight with lower back. Stop if there is any pain in your neck. Initially, you may only be able to pull to bend the elbow. This is fine for a start. If you can, there are no limits on how far you should pull. You can bring back your arms to pinch your shoulder blades, as long as there is no pain. As with all the movements in this program, the goal is to exercise only to “pain free range of motion.” That is, you want to move the muscles as far as you can within the desired range, and without pain.
HOW MANY:
Do one set of 10-15 repetitions, using slow comfortable movements. Breathe out when you pull the weight to you. As you improve, the Program will help you increase sets, repetitions, and weight. For now, enjoy the hugging.
NOW STRETCH:
NOTE: When just starting a program, it is particularly important to stretch each muscle group after lifting. Recall that the 20 minute cardiovascular routine warmed all your muscles, the weights strengthen them, and then you must stretch.
After your resistance training on the upper back muscles, do this simple stretch: Place your right hand on the opposite shoulder with the left hand on your right elbow. With left hand, slowly pull the right arm across your chest without rotating at the waist. Pull until a mild tension is felt along the rear shoulder and upper back. Hold for 15 seconds. When stretching, remember:
• NEVER “bounce” your muscles;
• Just stretch to the point of mild tension;
• Hold each stretch for at least 15 seconds;
• Stretching is peaceful. Breathe and enjoy.
EXERCISE #2: STREGNTHENING YOUR LEGS AND BUTT
WHY:
Getting up from the couch (which I hope you’ll do plenty), getting out of the car, and kind of rising and sitting action requires strong legs. The exercise isolates the largest muscle groups in the body: the quadriceps (thighs), hamstrings (back of the legs), and gluteus (buttocks). These muscles contribute to walking, balancing, rising, and sitting. They are critical to a happy and productive lifestyle. No more struggling getting in and out of the car.
HOW YOU START:
AT HOME: This is called a “standing squat” and it pushes the same muscles as a leg press machine in a gym. Stand behind a chair, with both hands on the back of the chair for balance. Position your feet approximately should width apart. Breathe, and focus on your butt and legs.
HOW YOU MOVE:
AT HOME:
This exercise mimics sitting down and getting up, without going all the way to a chair level. Exercise your lower body by flexing at the hip and knee as if sitting down. Descend until the thighs are parallel to the ground, or as you can tolerate it. Return to the starting position. Make sure your knees do not go over and block your feet. Your butt should stick out, not your knees. You should be able to see your feet as you attempt to sit.
HOW MANY:
Do 8-10 repetitions initially. If you are at home, you may only be able to “sit down” and “stand back up” a few times. That’s fine. As you progress, you will do two to three sets of 8-10
The following article is one of a series of articles which focus on Self Improvement, Motivation and Empowerment. It is based on research done over twenty years as a personal and business coach. This self improvement article was written in response to questions which have been asked on exercising, keeping fit,losing weight and long term weight loss as well as address common challenges that people have with this subject. I sincerely hope that you find the following information of value.7 Simple Work Out Tips We Can Follow At Any Time, AnywhereAll too often we are so caught up with different daily pressures that we can find it difficult or too time consuming to look after our bodies in the way that we should. Crazy thing is, if we did make time, we would feel better, be more energetic, and more capable of handling those daily pressures when they come along!If we don’t have the time however or we don’t have access to exercise or training equipment, how can we make a start at looking after ourselves?Apart from eating sensibly and healthily, there are a number of quick and simple work out exercises that we can all follow almost at ant time and any where.Often, a simple work out can make you feel good in a small amount of time. You can squeeze in these moves during lunch break, or even right before an upcoming date. The best part is, these exercises aren’t too demanding, so there will be minimal perspiration involved. Keep in mind that these routines are not meant for advanced trainers looking for serious muscle growth. They are designed to help with our levels of energy and to maintain a healthy and good-looking body within approximately an hour.Make sure that you have a healthy snack at least one hour before the workout, and a full meal afterwards.Work Out Tip 1. Cardiovascular and Lower BodyYour cardiovascular work out should consist of a good brisk daily walk for about half an hour. Don’t be a fair weather walker, go out regardless of the weather; just make
HOW MANY:
Do one set of 10-15 repetitions, using slow comfortable movements. Breathe out when you pull the weight to you. As you improve, the Program will help you increase sets, repetitions, and weight. For now, enjoy the hugging.
NOW STRETCH:
NOTE: When just starting a program, it is particularly important to stretch each muscle group after lifting. Recall that the 20 minute cardiovascular routine warmed all your muscles, the weights strengthen them, and then you must stretch.
After your resistance training on the upper back muscles, do this simple stretch: Place your right hand on the opposite shoulder with the left hand on your right elbow. With left hand, slowly pull the right arm across your chest without rotating at the waist. Pull until a mild tension is felt along the rear shoulder and upper back. Hold for 15 seconds. When stretching, remember:
• NEVER “bounce” your muscles;
• Just stretch to the point of mild tension;
• Hold each stretch for at least 15 seconds;
• Stretching is peaceful. Breathe and enjoy.
EXERCISE #2: STREGNTHENING YOUR LEGS AND BUTT
WHY:
Getting up from the couch (which I hope you’ll do plenty), getting out of the car, and kind of rising and sitting action requires strong legs. The exercise isolates the largest muscle groups in the body: the quadriceps (thighs), hamstrings (back of the legs), and gluteus (buttocks). These muscles contribute to walking, balancing, rising, and sitting. They are critical to a happy and productive lifestyle. No more struggling getting in and out of the car.
HOW YOU START:
AT HOME: This is called a “standing squat” and it pushes the same muscles as a leg press machine in a gym. Stand behind a chair, with both hands on the back of the chair for balance. Position your feet approximately should width apart. Breathe, and focus on your butt and legs.
HOW YOU MOVE:
AT HOME:
This exercise mimics sitting down and getting up, without going all the way to a chair level. Exercise your lower body by flexing at the hip and knee as if sitting down. Descend until the thighs are parallel to the ground, or as you can tolerate it. Return to the starting position. Make sure your knees do not go over and block your feet. Your butt should stick out, not your knees. You should be able to see your feet as you attempt to sit.
HOW MANY:
Do 8-10 repetitions initially. If you are at home, you may only be able to “sit down” and “stand back up” a few times. That’s fine. As you progress, you will do two to three sets of 8-10
If you want to buy a home and also save money, you’re going to want to buy a house for sale by owner. Sellers who want to save on their brokerage fees put their homes on the market by themselves. This gives the seller and the buyer the advantage.To buy cheap homes for sale by owner, you can compare prices in the neighborhood to make sure a house is not overpriced. Firms that help you compare rates usually don’t charge you for the service, so there is no risk in doing a little research.When buying a home, you first need to question an owner’s asking price. Find out how they arrived at the final number. You can request copies of comparable sales or a copy of the appraisal.Now that you’ve inquired about the price, ask specific questions about the property. Why is the home being sold? How long as the home been on the market? Are there defects, problems, or nuances regarding the house that you should be aware of? In most states, sellers are obliged to fill out a “transfer closure statement,” which states the condition of the property. A good seller should clearly answer your questions because sooner or later, the buyer will discover any home improvement issues. If you are informed about various quirks or drawbacks of the house, ask for a lower price – after all, you may want to fix these problems, which will cost time and money.A home inspector can tell you even more, as he or she will be objective and skilled at analyzing the property. If you receive a less than desired report, you can again, ask for a lower price.Now that you have your facts straight, make an offer that is based on comparable prices in the area, not on the listing price. For sale by owner is the usual way to buy a home at a low cost. Make sure the owner is willing to cooperate with you and negotiate a price.
WHY:
Getting up from the couch (which I hope you’ll do plenty), getting out of the car, and kind of rising and sitting action requires strong legs. The exercise isolates the largest muscle groups in the body: the quadriceps (thighs), hamstrings (back of the legs), and gluteus (buttocks). These muscles contribute to walking, balancing, rising, and sitting. They are critical to a happy and productive lifestyle. No more struggling getting in and out of the car.
HOW YOU START:
AT HOME: This is called a “standing squat” and it pushes the same muscles as a leg press machine in a gym. Stand behind a chair, with both hands on the back of the chair for balance. Position your feet approximately should width apart. Breathe, and focus on your butt and legs.
HOW YOU MOVE:
AT HOME:
This exercise mimics sitting down and getting up, without going all the way to a chair level. Exercise your lower body by flexing at the hip and knee as if sitting down. Descend until the thighs are parallel to the ground, or as you can tolerate it. Return to the starting position. Make sure your knees do not go over and block your feet. Your butt should stick out, not your knees. You should be able to see your feet as you attempt to sit.
HOW MANY:
Do 8-10 repetitions initially. If you are at home, you may only be able to “sit down” and “stand back up” a few times. That’s fine. As you progress, you will do two to three sets of 8-10 repetitions but for now, just get comfortable with the weights and the movement.
NOW STRETCH:
Stand behind a chair, or hold onto a waist-high bar at the gym. Place both hands on the bar or chair for balance. Place the left foot forward and extend the right foot back. Maintain a straight back posture with eyes forward. Bend the left leg at the knee while keeping the right leg straight with the heel down. Stop when mild tension is felt in the upper thigh and calf. Make sure the left knee does not extend past the tip of the toes. Hold for 15 seconds, and the repeat on the other side.
Stretching feels good. It’s important to lengthen your muscles after you tighten them. You are going to look and feel really good.
EXERCISE #3: CHEST PRESS
WHY:
When you wave goodbye to someone, does your arm muscle wave too? This movement exercises the chest muscles and triceps, thus contributing to lifting and carrying. Women can usually easily identify the triceps muscle as that awful saggy thing that flaps around under the arm. Let’s firm that up, okay? Next time you’re the grand marshal of a parade, you can wave like crazy and not be embarrassed.
HOW YOU START:
AT HOME: You can either sit on the edge of a stable chair, or stand for this exercise. Place the resistance band around your back, and grasp the handles so they are positioned at chest height just to the sides of your body. Keep your back straight.
HOW YOU MOVE:
With a straight back posture, slowly push your arms straight out to the full elbow extension (without “locking”) and return to the starting position. Do not lean forward from the waist. This may be performed with a single arm, alternatively, if double arm resistance is too great. Every body is different. Do not be concerned about what anyone else can do; do what you can.
HOW MANY:
Again, 10-15 repetitions initially is a good start. If you can do this carefully ten times, then rest and repeat that set again. Eventually, we will increase your repetitions and sets.
HOW YOU STRETCH:
To stretch your chest muscle simply extend your arms behind you, as if you were in a doorframe, holding onto the frame and leaning forward. Remember not to incur any pain. If this stretch is painful or difficult you simply lift up your shoulders and try to roll them backwards and then forward. Hold for 15 seconds, and then repeat on the opposite side.
You have actually completed a total strengthening program by just doing these three simple movements. The next three areas are important because these muscles weaken without use and this causes us to stop participating in life.
EXERCISE 4: LEG EXTENSION
WHY:
If you have trouble going up stairs or getting your body weight up from a sitting position you need to focus on strengthening your thighs (quadriceps). Essentially, this motion is going to require you to lift weight with your ankles, while seated. You can see where such a movement would strengthen your thigh muscles. Older people who “shuffle” have simply lost muscle in the quadriceps. Never fear, Dottie is here! Muscle grows back, no matter how old or frail or fat you are! Alleluia, let’s do it.
HOW YOU START:
AT H OME: You don’t need to use the “rubber bands” for this exercise. Simply sit comfortably in a chair, making sure your back is supported. A hard back chair is better than an “easy” chair or couch.
HOW YOU MOVE:
AT HOME: Lift your legs (both at once if you can tolerate it) and hold for the count of five. Put your legs down, rest, and repeat. The weight of your legs is providing the resistance you need to work the quadriceps. Later, when you are more advanced, you can add ankle weights to increase the resistance.
HOW MANY:
If working at home, start with your own leg/body weight. As you muscle builds you can add weight using anything that makes sense: start with a heavy towel on each ankle and build up gradually. In the gym or at home, start with 8-10 repetitions.
HOW TO STRETCH:
If you have knee problems, be very careful about the stretch after this movement. If you are doing this stretch at home, place both hands on the back of a chair for balance. Position the balls of your feet on the chair rail (make sure you have the right kind of chair, and that it is sturdy). Keeping your knees locked (but not over-extended, lean your body slightly towards the front of the chair. Stop when mild tension is felt in the calves. Hold for 15 seconds.
You can also simply stand on a bottom step. Move back so that the balls of your feet are supporting all your weight. Make sure you have something to hold onto. Slowly drop your heels and hold it, stretching your calf muscles. Do not do this stretch sequence if you have knee problems. Remember, though, knee “problems” or weakness, stroke, disability, age, or obesity is no excuse not to be healthy. No matter what shape your body is in, it can be better.
MOVEMENT #5: TRAINING THE TRICEPS
WHY: We have already focused on your upper back and now we will isolate some specific arm muscles. We are going to train that triceps, the “saggy arm muscle,” that loose swinging thing hanging between your shoulder and your elbow. In conjunction with your upper back muscles, this muscle is critically important to lifting, carrying, rising, and sitting. Did you ever notice how obese people rock back and forth when trying to get out of a chair? That’s because they have no triceps muscle; loss of muscle due to inactivity essentially turns the tissue to fat and weakness and disease results. By rebuilding the triceps, no matter what your weight or physical condition, you will have the strength to push your body weight up out of a chair. This muscle also tones beautifully.
HOW YOU START:
AT HOME: Essentially, this will be a “push down” movement. You can use resis
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