Kathy Kaehler to Jennifer Aniston
Brad Pitt’s ex-wife was having a personal trainer named Kathy Kaehler. Kathy mode train is unique because it uses playing cards, so the woman who is now 41-year-old was not bored while practicing.

One of Kathy’s movement is described by a unique squats. When lowering the body, Jennifer had to take the cards that are below it and then move it to the right as far as four steps. Return to the squat position, he placed the card, and shuffle the cards are on the right. Then he returned to the starting position to take another card. This movement is carried out Jennifer as much as 10 times. The purpose of this movement is to train the muscles the inner and outer thighs.

For business eating patterns, he explained that if avoiding calories by not eating, then the metabolism will decrease. Eating well is to do it slowly. Count to 10, then before you swallow food. This will allow your brain to give a sign that your stomach is full.

Haley Pasternak for Halle Berry
Although no longer young, but the beauty of the body still must remain on guard it well. This is done by Halle Berry who is now 43 years old. Harley Pasternak has its own way to train Halle. By making up-hill walking (uphill road), buttocks, thighs and lower legs more easily fastened. He also suggested to rely dumbbell while practicing. This is because the regulator does not have a dumbbell so that the body will move naturally. In addition, the dumbbell can be used for a dozen other exercises.

At holiday time, most of your time spent to clean up the house or take the kids on vacation. You also will assume all of the schedule is already full of various activities. Whereas there was a chance for a workout on the sidelines of your activities.

When and how? That’s the question that is often thrown when some woman asked about exercise. The trick is to maximize the time owned.

Ask your partner to look after children during the 30 minutes a day. At that time you can spend the time to exercise even when you have only two times a week.

Basically, kids are very active, so leave all the electronic toys you buy for him and start him out the house to play together. Make a fun game that makes the fruit heart and you move a lot, for example, ask him to play throwing the ball. Berjogging or cycling you can do together.

Another way you can do is to combine two activities, you become one. Fortunately for you as a woman because it can do more than one job at once. You can do squats while brushing your teeth or more frequently use the fire stairs at the office than the elevator. If you are working on the fifth floor, just up the stairs to the third floor and up the elevator.

GETTING more people aware of healthy living. Receive the effects, a fitness center in the capital appeared sporadically. Health has now become a part of the urban lifestyle. According pioneer body builder in Indonesia Ade Rai, the trend to the gym and a healthy lifestyle is due to the development of a rapid flow of information.

“The media also plays a major role in memopulerkannya. Many also see the role models of Hollywood artists to the gym regularly, has a proportionate body, and always tried to live healthy,” he said. Ade admitted there was not interested when he sold the “healthy” through a fitness or gym. However, when “healthy” is framed with lifestyle, body shape, and appearance, very big impact.

“Now, every hour from work place is always full fitness. Whether mere style, really want to form a body, or other factors. What is clear, is a health bonus,” he said while calling the place a fitness center, as Calebrity Fitness, Fitness First, Gold’s Gym, Fit by Beat is located in the mall or shopping center.

Fitness or the gym, according to Ade, it can be very addictive because it is capable of changing one’s lifestyle. “Mindset or a mindset change, how to live a healthy activity, began to organize an active diet to the gym. If you do not do that, it seems there is something missing,” he explained. There are two things, he continued, that makes people stop fitness or to the gym.

“First, too fast to get into shape and feel the exercise was to show results. Secondly, the wrong information. For example, a girl joined the gym and then a big body and muscular or get injured because one of his training techniques,” he said.

Interestingly again, in some places, fitness centers is actually dominated by women. “Approximately 70 percent of the clients I deal with are women,” says Personal Trainer (PT) Fitness First Senayan City Jakarta Miko Munir. Michael revealed, several supporting factors that make women dominated fitness.

Besides the desire to have proportional body, also “demands” from the environment to always look pretty, especially for those who work. “So the motivation to come to the gym more,” he said.
Conversely, the reason the man called Michael ngegym also vary. “There are really serious about body shape or weight loss. There is also willing to wash the eyes or just plain more precisely the business,” added the man’s birth is March 8, 1978.

Meanwhile, Personal Trainer Fitness First Widayanti Novi Senayan City also revealed that a woman’s body can change quickly. “After getting married and giving birth, the body will experience a drastic change. For that, she did need to work out more than men,” he said.

He also denied calling the perception of female body as an athlete can change the full muscle bodybuilding. “The body of men and women have different hormones fundamental nature. The hormone estrogen in the body of a woman 100 times more than testosterone, the hormone that stimulates the formation of muscle tissue in the body,” he explained.

Veni Lyandouw, for example, a woman who is a freelance interior designer was admitted on visiting the gym for two years. Simple goal, to live a healthy life. Minimum of three times a week to the gym Veni, for 1.5-2 hours. To maximize fitnesnya activities, Veni willing to spend even more deeply to hire a PT, called for a personal trainer or personal trainer, the cost is calculated per hour. “With PT, the exercise will be far more effective, do not get bored quickly, and there is always a motivating,” said the woman’s birth is March 2, 1979.

Within a month, Veni needs to raise $ Rp2 million for the cost of member and PT. During the two years of training, Veni feel better. Increases metabolism and decreases body circumference 2-3 cm.

GYMSTICK including light equipment. However, its function is very common. In fact, claimed to replace all the heavy equipment at a fitness center. Interested?

Gymstick-sticks, made of fiberglass, and features rubber on the edges. This tool is the result of a combination of the two fitness equipment at once, the exercise stick and exercise bands.

Developed in Finland since 1997 by Gymstick International Inc. Viremestarit., Gymstick released to the market beginning in 2003. Petite shape. Consists of a long stick with a 130 cm, and a flexible latex rubber 75 cm long. Because of the small, clear easy to carry anywhere to do the exercise routine. Small form also makes this tool can be used anywhere. In the classroom, home, or workplace.

“With just one tool, we can get a variety of benefits. Namely improve cardiovascular (heart), endurance, and muscle strength, balance, improves posture, flexibility, muscle formation, to reduce fat (fat loss) up to 700 calories,” light Nancy Lim, Gymstick instructor at Life Spa Pondok Indah, South Jakarta.

Instructors who obtained a license from Power and Entertainment Projects Gymstick Challenge Finladia revealed, gymstick exercises done enough for three times a week, one hour per practice. Because designed for individuals and classes, such as training in other fitness centers, programs were conducted gymstick standing, sitting, and lying on the floor.

Training was tailored to the individual abilities of each (according to his fitness level). Organizations World Gymstick Team (WGT) which overshadow special gymstick personal trainer based on dividing the levels of resistance. This can be distinguished by the color of latex rubber that must be inserted into both legs. Namely green (light) with resistance 1? 10 kg for rehabilitation.

Then the blue (medium) with resistance 1? 15 kg for the rehabilitation and women and junior athletes. And black (strong) with resistance 1? 20 kg for junior athletes, women and men. The highest extra strong, divided into two, namely silver with resistance 1? 25 kg and 1 color golddengan resistance? 30 kg for men and professional athletes.

How to use a very simple one as your fitness activities using heavy equipment. The difference is only done with a tool like a stick. We live gymstick holding the receiver with both hands, and exercise bands tied to the feet. It would be better to use shoes as jagged as a drag exercises.

To add to the burden, we live gymstick turned the handle clockwise (forward), automatically be rolled rubber latex in the stem. The more coils, the heavier the burden. We can use these tools Like heavy equipment at the gym. Simple is not it?

Author of the study and professor of Clinical Exercise Science at Ithaca, Gary Sforzo PhD, expressing gymstick as a tool to combine resistance bands and weights simultaneously. When both are done in one motion, it will multiply the results obtained.

This study tested athletes who do Squat and chest press with resistance bands and combining weights. The exercise provides strength upper and lower body twice compared with those who practice it lift weights.

“When doing weights, resistance bands increase the burden. When lowered, the voltage generated is also increasing,” explained Gary Sforzo in an article published in the United States of Shape magazine.

Exercise Without Risk

The lack of knowledge of the use of heavy equipment in the gym or kebukaran center will increase the risk of injury. Moreover, without an instructor or personal trainer.

Different gymstick, this device safely used by anyone, even elderly ones. Exercise using gymstick divided into two. Gymstick power aerobic movements combined with a more agile and faster. While the challenge is more gymstick used for muscle formation. His movements were also more in place.

Gymstick challenge performed in a trio format, the three movements in one song. The pattern is a movement carried out for 30 seconds, rest 10 seconds, the second movement (same time), rest 10 seconds, the third movement (same time). Then rest for 20 seconds to switch tracks (in the second song) by the same method.

“The challenge is gymstick trio of 10 movements (10 songs) in 50 minutes. For the one-time exercise for an hour to do 10 to 15 movements. However, it all depends on the ability of fitness participants, only 10 movements which may have given up a lot,” said Nancy Lim, gymstick instructors who have studios in Malaysia and the new 3-month stay in Jakarta.

This class focused challenge to the formation of muscle either specifically or overall. Gymstick challenge always begins with a relaxed focus on stretching the muscle groups around the neck, shoulders, and pelvic area (pelvic).

Gymstick power while focusing on balance training that leads to increased muscle strength and peripheral heart action (PHA). His movements include the upper body, torso, and lower body that focuses on coordination, balance, and overall body control.

Among other such parts of the lower back, upper back, abdominal (stomach), chest, shoulders, and arms. Since the method uses only picked up the stick either by hand or foot, the risk of exercise is also very thin. If not load anything, we stayed turned the handle (stick) in a clockwise direction or the next body. Or adjust the color of the rope exercise his band.

However, we are not allowed to roll four times the length of the string because it would damage the contour of exercise band. Gymstick was also suitable for rehabilitation centers such as physiotherapy.

In fact, for mothers who have thighs, big hips, and arms menggelambir, could do with the method gymstick activities very easily. If you get bored with the choreographer from the instructors, we had to load mengkreasi own. Certainly the knowledge of the instructors to get more leverage.

EXERCISE does not have to sweat and tired. The point is precisely the pattern and intensity of exercise to maintain fitness. The term water fitness is rarely known. Perhaps because many doubted the impact of these water sports bermedium.

In fact, this sport is very effective for maintaining fitness, not only for those diseased. But it is also the owner or prime the body fit. Water fitness is only a term that has been developed in Indonesia. Previously, this sport has grown old in Canada and the United States with the title aquarobic, aquafitness, aqua exercise, and aqua therapy.

The difference is not far, just about the only mention of the name. Water fitness is developing in Indonesia since 1984. However, the dogma that considers sport to sweat and cause tiredness makes this sport is not developed.

Like most sports, water fitness is a form of gymnastics that uses water media. Training carried out with or without musical accompaniment to make it look fun and energetic.

Initially water fitness participants devoted to rehabilitation, especially people with minor injuries or osteoporosis, the disease, after an injury, or the elderly, and pregnant women. Therapy technique using water media is considered more safe, comfortable, and almost did not have the slightest risk of injury. Water will provide resistance to the body in motion.

Therefore, normal weight can be supported by the joint reduced. Patients with heart disease, for example, can not do a jump on the floor. But in water fitness, they even got jumped therapy.

“Sports is not only useful for those diseased. It is advisable also to those who are fit and healthy in order to eliminate saturation during weight training programs (weight training), including to improve fitness and maintain fitness levels,” said club manager Diding Winardi MyBodyGym.

Therapy in water referred to in this sport is the effect of massage on the body. Especially when the water surface moves or forge our bodies. The bigger or wide-body, the greater the exposure to these once pijatannya effect. To further help the movement, water can be added a variety of fitness tools such as a float (belt-shaped), Dumbledore or barbell and noodle (long form as a buffer head) is made of sterofoam and water shoes to avoid blisters.

However, this tool is conditional. Water fitness tend to use body members to be more natural and beneficial to the entire body. “Water fitness can be done at home. Especially with a private pool. However, for those who have a specific disease and want to get the most of this therapy, should be guided by instructors,” added Cahyanto, personal fitness trainers in the water MyBodyGym Senayan Residence, Jakarta.

Because water movement is very similar fitness with aerobic exercise, continued Cahyanto, participants who wish to undertake this exercise would not be difficulty in adjusting movement. Moreover, participants did not have to have the skills to swim first. Each exercise only focused on existing movements. For those who have advanced, can increase both the intensity and repetisinya time.

You keep the sport from various diseases such as high blood pressure, type 2 diabetes, heart disease and osteoporosis. If you have suffered from the disease, regular exercise will help to manage it so as not to endanger growing.

Sports even reduce the risk of stroke, lower back pain (LBP), colon cancer, breast cancer, lung and endometrial cancer.

Jogging, playing tennis or swim useful to prevent stroke in men. A new study found that men who regularly exercise with moderate intensity and weight are less likely to have a stroke than men who were less active. The research studied 3298 men with an average age of 69 years who lived in northern Manhattan, New York. Men who exercise 63% less likely to have a stroke than those who did not exercise (Neurology, November 24, 2009). However, exercise does not seem to give the same effect for women.
2. Exercise reduces stress

Physical activity stimulates various brain chemicals that will make you more happy and relaxed. You also will feel more fit, confident and avoid depression when you exercise regularly.
3. Sports maintain weight

Physical activity to burn calories in our body. The more intensive, the more calories are burned, thereby reducing fat deposits in the body. Of course, you also have to balance it with a healthy diet that does not come back fat accumulated in the body. The ideal weight is very important for us to stay healthy and longevity.
4. Exercise increases energy

Physical activity makes the cardiovascular system worked well, improving the amount of oxygen and nutrients are distributed throughout the body tissues. As a result, you will have a greater energy to live your life.
5. Sports makes sleep more soundly

Pedicab driver, construction laborer and street sweepers have never experienced insomnia! See, they can even sleep in the open air in the middle of a crowd of people. That’s because they always do physical activity.

Exercise regularly to make you sleep more easily and more soundly. Good quality of sleep in turn will improve concentration, productivity and quality of your emotions. However, do not exercise too close to your bedtime, so it makes you hard to sleep.
6. Sports make your sexual desire remains burning

Exercise regularly to keep elderly women eager to live their sexual lives and reduce the risk of erectile dysfunction in men. Nothing is more damaging than the sense of sexual desire constantly tired because the body is less fit.
7. Improve exercise human relations

Try to exercise with your family members, such as going to the swimming pool or a leisurely bike ride together. Intimacy between you will increase. You also can promote the sport together in the office and your environment to enhance intimacy.

Regular exercise can control diabetes. Benefits of sports for people with diabetes include:

* Burn calories and reduce body fat thereby increasing cell metabolism ability to absorb and store glucose.
* Increased blood circulation, especially in the feet and hands, in which people with diabetes usually have a problem.
* Reduce the stress that often triggers an increase in blood glucose

People with diabetes who exercise diligent can escape from dependence on drugs.

Here are some exercise tips for people with diabetes (diabetes):

1. Consult a physician before undergoing sports programs. Your doctor will recommend what type of exercise you can do according to your condition. The doctor usually will prohibit your exercise if:

* Your blood glucose more than 250 mg / dl.
* You have symptoms of retinopathy (damage to blood vessels in the eye), neuropathy (nerve damage and blood circulation in the limbs), nephropathy (kidney damage) and heart problems such as coronary heart disease, myocardial infarction, and other arritmia.

2. If there are no restrictions, start with mild exercise such as aerobics, walking, swimming, and biking. Aerobic exercise is beneficial to deepen breathing and increase heart work. For those of you who have never exercised, start with 10 – 20 minutes each time the exercise, several times a week.

3. Many diabetics who do not realize it if you have problems in their legs. Before walking or jogging healthy, ensure comfort and safety shoes used:

* Always use a comfortable socks.
* Check whether there krikil or other items before wearing shoes.
* Avoid abrasions or scratches on the foot

4. If you have a problem in the foot, we suggest you choose swimming, gymnastics or cycling is not too much pressure on the foot.

5. Do not lift heavy loads because it can increase blood pressure suddenly.

6. Begin and end practice with a heating and cooling for 5-10 minutes to reduce the risk of heart and muscle injury.

7. Do not add a portion of the exercise significantly. Each time, increase only one factor alone (frequency, time or intensity of exercise).

8. Wear a diabetes identification so people know if anything happens to you. Hypoglycemia is a risk that can occur during exercise. The increase in the absorption of glucose by the muscle can reduce blood sugar to very low levels (hypoglycemia). Symptoms of hypoglycemia is the body trembling, heart palpitations, increased sweating, hunger, dizziness, lethargy, confusion, and rapid mood changes.

9. If hypoglycemia symptoms:

* Perform tests to check blood sugar.
* Consumption of sweet foods or drinks, such as juice or fruit preserves. Avoid foods that contain fat because blocking the absorption of glucose by the body.
* Rest for 10 -15 minutes and do more checks before continuing exercise. Do not continue exercising if your blood sugar under 100 mg / dl.
* If you continue exercising, always alert to the re-emergence of symptoms of hypoglycemia.
* When finished exercising, eat foods that contain complex carbohydrates like sweet potatoes, bread, and corn.

10. Perform blood glucose testing 12 hours after a rather heavy exercise to check the existence of hypoglycemia that appears after exercise (late onset).

11. Exercise with joy. To improve and maintain your motivation to exercise, join a club sport with diabetes who are near where you live.

Kegel Exercise Benefits

Pregnancy, childbirth, obesity and severe coughing can be a burden to the pelvic floor. If basic weakened pelvic muscles, pelvic organs to sag and women stand out through the vagina. The condition is called the uterus or vagina prolapsis that often makes women urinate and defecate involuntarily (Java: pecirit). Regular Kegel gymnastics can prevent it. In addition, Kegel exercises are also useful for:

* Facilitating the birth of a baby without tearing the birth (with no or little ’stitches’)
* Increased sexual satisfaction (because the more powerful ‘grip’ of the vagina)
* Prevent ambein / hemorrhoids
* Prevent ‘little wet’ when sneezing and coughing

How to Do Kegel Exercise

* Start by tightening your pelvic floor muscles for five seconds, release five seconds, then tighten it again. Do this 10 times in a row, three times a day. You can do it while working in the office, watching TV or reading a magazine. Focus on the pelvic muscles around the vagina and anus only, do not let your abdominal muscles, thighs or buttocks come interested. Breathe normally, do not hold your breath.
* If you are familiar with the above exercise, toning and relaxation doing pelvic floor as soon as possible 10 to 20 times in a row. Repeat 10 times a day.
* You can also try to ‘lift technique’. Tighten the pelvic floor muscles, then gradually let go like an elevator that fell from the fourth floor and stopped at every floor. Repeat 10 times a day.

If you do Kegel exercises regularly, within 8 to 12 weeks you can already feel the benefits. Do all your life, not limited to pregnancy. When diligently doing Kegel exercises since young, so old as your pelvic floor muscles remain strong. You’ll avoid the wet, hard to hold urine and other problems often experienced by the elderly.

If followed, matters such take care the child is endless. As a result, you do not have time to exercise. Opinion is wrong! You still can exercise and keep children momong affairs smoothly.

Many mothers feel guilty about leaving the toddler to exercise. That’s why, exercise no longer be your priority. Yet, even at home, with a small amount of time, exercise can make you healthy and fit.

Sport is required to facilitate the circulation of blood. Smooth circulation helps improve the body metabolism. If both the body’s metabolism, relax the mind and the tension decreases. You are more excited and happy routine of work, childcare and chores housekeeping.

No need for hours. Only 30 minutes every day to exercise, it can make you fit. Here are some olahtubuh motion that you can do during the week. Time (morning, afternoon or evening) where you set yourself the best possible.

Monday: Sit up or walk around the estate for 30 minutes. Walking around the housing you can do with your family.
Tuesday: Aerobic follow aerobics video for 45 minutes.
Wednesday: Rest, no special sports today. Instead, do light activities with the children. For example, throw the ball.
Thursday: Push up and lift dumbel weighing 1 kg for 30 minutes.
Friday: Activities using music. For example aerobics or poco-poco dance for an hour.
Saturday: Play on for one hour without stopping. Take advantage of jogging track and play ground for activities with family, or biking together.
Sunday: Swim alone, or with her husband, for an hour without stopping.

Stretch. A few hours working with computers, can make the muscles tense. Stretch lightly with both hands and raised them together above his head. In this position, do the move toward the right and left side alternately.

To stretch the neck muscles, do the twist head alternating from left to right, front and back. To stretch the muscles of the arm, do the movement arm bent and straightened. Stretching the shoulder muscles can you do with a lift-reducing shoulder and turned left or right side together.

Walk. Take advantage of lunch hour on foot. You can do this when you are going somewhere in your recess. For example, walking to the lunch, bank, post office or supermarket.

Relax. After a day of work, mind you experience fatigue. Relax your mind by planning things into your hobby.