A Beginner’s Guide to the Gym – Tips For Newbies

Finding the right gym: The first criterion for choosing the right gym is whether they offer the facilities you are after whether that be classes, circuit, personal training, pool, sauna or spa. Secondly, is the gym convenient? If it is near your work or home you are more likely to attend. Consider things like can I get a car park, is it safe area and is the overall feel of the place good?Get the right workout gear: For you to feel the most comfortable during your workout invest in quality gym gear. Especially if you are woman you need to make sure that you have a supportive bra and sports top. You will never regret having gym clothes you look forward to getting into. Gym clothes that fit and look good also help you put more energy into your workout.Get an orientation: Ask to be shown how exercise machines work and what is the best settings for beginners. There is nothing worse than making all the effort to get to the gym and spending half an hour trying to work out how to start a walking machine. If it is better for you ask to be shown how to use one new machine a week so that you can retain the information.New member deals: Often new members are entitled to a free session with a personal trainer. These are invaluable as you can learn what are the most effective types of exercises for your body type. Even if you plan on just going to classes – it is still advisable that you have a one on one with a personal trainer to help you set goals and give you some direction.Choose shorter memberships rather than longer: Consider getting a shorter membership like 3 months rather than signing up for a year. A shorter membership gives you a good base line to answer some questions: How often did I go? What do I like about the gym? What don’t I like about the gym? Would I prefer to try another gym? Am I seeing results from my membership? Yearly membership to a gym comes after you have measured your results such as attendance enjoyment and fitness.Gym etiquette: Be observant of your surroundings. For example, if there are people who are doing a circuit and if they are waiting to use certain machines, don’t cut in. Take a towel and wipe your sweat off any exercise machines. Place your belongings – including water bottles – out of people’s way. If you are going to listen to music on your iPod, then make sure it is with headphones and don’t talk loudly on your mobile phone while others are working out.

The Top 6 Triathlon Nutrition Supplement Mistakes

In reality, most triathletes take supplements. With the advantage increased energy and nutrient requirements, a desire to enhance performance, and a greater degree of food and exercise based inflammation, we really can get a bit of a benefit by popping pills (legally, of course).However, many athletes indiscriminately grab their “morning handful” of capsules, swallow them, and “check off” their nutrition supplements for the day. The fact is, this supplement shot-gunning approach can result in sub-par absorption and utilization of the nutrients, vitamins, minerals or other desirable compound in the nutrition supplement.So here are the top 6 nutrition supplement mistakes, and how you can avoid them:Nutrition Supplement Mistake #1: Eating Fiber With Your Fish OilMost people take their fish oil supplement in the morning, along with breakfast. The problem is that most breakfast foods are high fiber. And soluble fibers such as pectin, guar gum, and oat bran, and also the insoluble fiber lignin (found in plant cell walls) can affect fat absorption by “wrapping” fatty acids within the digestive tract and decreasing their absorption. Fatty acids and cholesterol that are bound to fiber are less absorbed – and only free fatty acids allow for fat to be transported through the walls of the small intestine. Fiber-bound fatty acids will mostly pass into the large intestine.In other words, by popping your fish oil capsules with a high-fiber morning cereal, you’re basically making expensive fish oil poop. So what should you do? Try taking your fish oil with an afternoon, fat-based snack, such as a handful of olives, almond butter on pita, or avocado with crackers.Nutrition Supplement Mistake #2: Taking High Dose Antioxidants RegularlyThis can be confusing, especially if you’ve been indoctrinated with the idea that all antioxidants are good, but recent research suggests that antioxidant nutrition supplements, such as high dose Vitamin C, may actually impair recovery, increase inflammation, decrease insulin sensitivity, and lead to a lower fitness response to exercise. The basic idea is behind this is that antioxidants protect the body from the damage produced by free radicals, but if you’re always taking high dose antioxidants, your body never learns to generate it’s own antioxidant activity, and thus does not not grow strong free radical buffering capacity on it’s own.While this is a fairly new topic in sports nutrition, and research is scant, my recommendation is to save any high dose antioxidant supplements for your harder training days (such as long training weekends) when your body probably needs a little extra help. But on recovery days and easy or short training days, hold back on the antioxidants. You probably don’t need them and they may be doing you more harm than good.Nutrition Supplement Mistake #3: Eating Amino Acids When You’re Trying To Control AppetiteBranched Chain Amino Acids, also known as “BCAA’s”, are in a ton of different during-exercise and post-exercise nutrition supplements. But it is a little known fact that in cancer patients who need to gain weight, BCAA’s are actually used to stimulate appetite and help people to eat more. Obviously, if you’re trying to lose weight or control appetite, eating a handful of BCAA’s in the evening before dinner may not be such a good idea. This is only a worry for a select few folks who are focusing on appetite control and weight loss, but is certainly good to know if you regularly experience food cravings.Nutrition Supplement Mistake #4: Taking Proteolytic Enzymes on a Full StomachProtelytic enzymes, like BCAA’s, are found quite regularly in recovery-based nutrition supplements. Check the nutrition label of your recovery nutrition supplement for words like “papain”, “bromelain”, “trypsin” and “chymotrypsin” – these are all proteolytic enzymes. The primary benefit of these enzymes is to enhance recovery by decreasing inflammation. But the inflammation-reducing benefit of proteolytic enzymes is significantly decreased when the enzymes are taken on a full stomach or with a meal. Therefore, popping your post-exercise proteolytic enzymes with your post-exercise meal is not the best idea.Instead, take any supplements containing proteolytic enzymes on an empty stomach, such as in the mid-morning or mid-afternoon, or even right before you go to bed at night. If you tend to wait for 1-2 hours post-exercise to eat a meal, this would also be a good time to take proteolytic enzyme nutrition supplements.Nutrition Supplement Mistake #5: Not Timing Fat Burning Supplements ProperlyThe premise behind “fat burning” supplements is that they contain components such as insulin and blood sugar stabilizing components such as chromium, vanadium or even cinnamon. From a strategic standpoint, these compounds should be absorbed and active in your body well prior to eating a meal. Swallowing a fat-burning supplement with breakfast, directly before breakfast, or directly after a meal is not going to do much for you. So the best time to take a fat-burning supplement is 30-60 minutes prior to consuming your 2-3 main meals of the day. Incidentally, I do not recommend high caffeine or ephedra based fat burning supplements, as they can be hard on your adrenal glands and central nervous system.Nutrition Supplement Mistake #6: Allowing Fish Oil or Flax Oil To Get WarmWhen the fragile oils in fish oil, flax seed oil, or just about any other seed or vegetable based oil becomes warm or heated, the oil can become oxidized, and form free radicals that can do cellular damage to your body. A warm fish oil does you more harm than good. So if you drive in your car with fish oil or flax oil sitting in a gym bag on the back seat, this is a very bad idea. So is traveling to a race with fat-based nutrition supplements in your backpack or race bag, if it is going to be in a hot airplane compartment or sitting in the sun. It would be better not take these nutrition supplements at all if that will be the case.Instead, keep fish oil or flax oil type supplements in your refrigerator or freezer, and keep them as cool as possible when traveling. If they do get warm, throw them out. They’re not going to do you any good at that point.

Starting a Home Based Business? 5 Steps to Follow

Starting a home based business on the Internet has never been easier. With the current state of our economy it’s one of the best decisions that anyone can do to dramatically change his/her life. It has been statistically proven that for the first time in internet history, millions of people seeking their way out in this industry every day and the numbers are continuously growing.People come to the internet looking for answers to money problems, home loan problems, real estate problems, and looking for employment. All these searches performed on Google or any other search engine mean potential customers for individuals who already run their online business.If you have a solution to the searchers problems, there is tremendous potential in creating online wealth.The internet has millions of searchers each day and that information will equate to a six billion dollar e-commerce revenue projected for 2011. Internet revenue is expected to continually grow exponentially every year through 2015. Conservative analysis now estimates global Internet sales at 10 billion dollars in 2016.Since we are just slowly recovering from the recession that hit millions of people, many entrepreneurial minded people are beginning to consider starting home based business as a good idea. And they are right but only if they will do their research and due diligence.Many who will just jump blindly on any internet advertisement that says “Best Home Based Business Opportunity” will fail miserably. Unfortunately there is nothing like Get Rich Quick Scheme or a Push of a Button Scheme that would bring money flying out of your computer. You are better off buying a lottery and hoping for a good luck or miracle to happen..The online success will not happen overnight. It takes commitment and hard work to build a successful home based business. Only with everyday devotion the success will be built gradually. By starting home based business you have to give up two things at the beginning, time and money. The reality is that those who will invest their time and money at the beginning will see the results ten times down the road.Learning Internet Marketing is the best future investment that you can make right now.Here are 5 simple steps to follow on how to start home based business that can put you well on your way to building an online business this year.1. Starting Home Based Business – Think about a type of product or service that you would like to promote and sell. Make sure to do extensive research if that particular product is what others are searching for. Find a way to promote and sell it to them.2. Creating a Home Office – Create a place where you can close the door and fully concentrate without any interruptions. Make sure you talk to other family members not to interrupt once the door is closed. Allocate specific time blocks when you going to work on your business. Time management is the biggest downfall of many home based business entrepreneurs.3. Invest in training and education – Spend at least 60 minutes a day learning new internet marketing skills for the next 6 months and your business results will be ten times bigger than without the proper training. You can set up your own schedule and save tons of money if you study at home instead of spending 4 years in college.4. Leading Home Based Business Corporations – Many of the leading home based business companies promote multi level marketing programs where you tell one friend and that friend tells another friend and so on earning small commissions that build from one friend to another. Or you can tap into Network Marketing companies that offer higher end education products or lifestyle related conferences. These are great long term residual income producers that can create huge incomes for those savvy enough to market their product.5. Top Legitimate Home Based Business – Once you have found the top legitimate home based business for you, you’ll need to start marketing that business online. By becoming a member of a legitimate MLM or Network Marketing company, you will be provided with all the necessary tools and resources, you need to be successful online. There is usually a “Back Office” with these programs that will guide you through the sales procedures. Many of these companies will even supply you with your own website. Your job is to market their products online. You simply drive traffic to it through different social websites such as Facebook, Twitter, MySpace, Google Groups, and hundreds of other sites that you join to discuss your products and services. I will also recommend to market with Google AdWords, Video Marketing and Blogging.Starting home based business can be very easy if you have the right mindset, tools, resources, training, and system that you can follow and carbon copy.