Monday is Blog Carnivals Day. A Blog Carnival is basically a collection of articles or blog posts, all relating to a similar subject, that are gathered together for your viewing pleasure. You can quickly and conveniently see a list of Article Titles and click on the ones that interest you to read the full post. Blog carnivals are a great way to see a wide variety of ideas and opinions on a similar subject. To see a list of all previous posts in the Blog Carnivals category, click here.

Want to see your article or blog post featured in the FitBuff.com Total Mind and Body Fitness Blog Carnival? Click here to submit yours now.

Be sure to tune in every Monday for the next Total Mind and Body Fitness Blog Carnival, and if you want to submit your own article for inclusion, click here before midnight (eastern time) on Sunday.

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Introduction

Ever since this whole business of 'ordering in' has grown in popularity, people are more than happy to sit in front of the telly and wait for their hot meal to arrive within a certain time.

Although some folks consider this to be a lazy practice, it is a good one for days when work has brought your energy levels down to almost zero, and you have no energy to go out or even stir up a meal for yourself.

Almost every restaurant (especially of the fast food variety) offers one and all food 'to go' while one can even order stuff over the phone, however, there's another way of ordering food that has become popular as well.

Yes, folks can order food online especially from fast food joints such as Domino's, Papa John's and Pizza Hut. But that's not all as it seems that the traditional shopping experience has been revolutionized by the internet!

From clothes to electronics to everything else that one might wish to order, one can now also order meat online, which means that one doesn't even have to visit the supermarket… let alone, check in with your local butcher to get the best 'meat'.

Ordering Meat Online

While most folks consider the supermarket to have limited choices in meat of any kind, several sites on the supermarket are open to folks who would like to buy the best meats and who would like decent service in making the meat delivery quick for the prices they are offered at.

1. Allen Brothers

This store is based in Chicago, and offers excellent meat such as Wet- and dry-aged beef, Kobe-style beef, Pork (including Berkshire), Lamb, Poultry and Duck, Buffalo and Venison apart from a whole range other meats. This store is considered to be the best by food experts so it's no surprise that the meats are expensive.

2. Heritage Foods USA

Meat from rare breed pigs and cattle, heritage turkeys, sheep, bison, and Native American foods are all available at this store, which focuses on raising livestock that was a part of our heritage but also incorporates the latest methods to prepare their somewhat limited range of meats.

3. Lindauer Farms – Premium Heritage Steaks

This store has been in the business for almost 100 years now and is originally based in Nebraska. While the livestock is raised old school style minus the hormones, antibiotics and pesticides, one can get really good meats in the form of the finest cuts of Filet Mignon, New York Strip Sirloin, Chateau Briand, Porterhouse and Ribeye steaks.

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Introduction

Pectoral exercises – yes, these are the ones that every aspiring bodybuilder wants to work on. And yes, the reason for this enthusiasm is because they (pecs) are not easy to build as several folks have found out.

Bigger pectoral muscles is a sign of manhood, and a muscle group that is much more visible that the other muscle groups. And so if you don't your shirt off very often, that means that you are inhibited by the syndrome (humorously known as) man-boobs.

But no worry, if you do have them, exercises for pecs (along with cardio) will bring improvements sooner if not later.

But let's understand the pectoral muscles first, before we move on to exercises that will help people build bigger and better pecs, which is basically the bulk of the muscles on any man's chest.

Pectoral Muscles

The pectoralis major and pectoralis minor are the two muscles that both men and women have, and while it's preferred (by men and women, of course) that women have large chests, this socially appealing paradigm for women does not apply to men.

It takes on a thick, fan-shaped form when fully developed, and you can look at the pecs of some bodybuilders such as Arnie and so on and so forth to understand what it should look like at its best.

While the main role of pectoralis major is to move the upper arm across the body while also keeping the arms attached to the body (as funny as that sounds!), the pectoralis minor works to move your shoulders forward, best indicated when you shrug your shoulders.

So this should clue you in on the kind of exercises that work best to strengthen this muscle.

Pectoral Exercises – The best of the lot

Since most of these exercises are best learned when watching a video, take a look at the Youtube links provided to study each of these exercises.

1. Dumbbell Press (with variations)

There are three variations that come with the dumbbell press which is the:

(a) Flat Dumbbell Press

Equipment: flat bench, dumbbells

Execution Instructions (video): Dumbbell Bench Press

(b) Incline Dumbbell Press

Equipment: Incline Bench, dumbbells

Execution Instructions (video): Incline Dumbbell Press

(c) Decline Dumbbell Press

Equipment: Decline Bench, dumbbells

Execution Instructions (video): Decline Dumbbell Press

2. Dumbbell Flyes (with variations)

a. Normal Dumbell Fly

Equipment: flat bench, dumbbells

Execution Instructions (video): Dumbbell Flyes

b. Incline Dumbbell Fly

Equipment: Incline Bench, Dumbbells

Execution Instructions (video): Incline Dumbbell Flyes

c. Decline Dumbbell Fly

Equipment: Decline Bench, Dumbbells

Execution Instructions (video): Decline Dumbbell Flyes

3. Push-ups (with variations)

Equipment: None

Execution Instructions (video): Pushups for the beginner

*NOTE: These videos have been handpicked with their instruction that are important to follow carefully. So watch them before you try them at home.

Things to remember

You have to understand that results won't show themselves immediately, and if one should get into working out, they should do so for the long term for an enjoyable experience. Well, it was someone who said that it isn't the destination that counts but the journey. So think long term fitness…

In Closing

Always remember to do cardio along with any form of anaerobic exercises… they're far more effective that way when it comes to burning fat and building muscle. And with these exercises you can kiss your manboobs goodbye…

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Introduction

If you enjoy working out, then there are some sports that can inspire you to lift more and better. For example, I love watching this not-so-robust chap who has an impressive list of records at the Olympics weightlifting competition who has represented Greece in competition: Pyrros Dimas.

And trust me… to get to that level… you have to make friends with the barbell weights with the kind of fierce competition that only the Olympics can bring together.

But let's get back to basics for now, as one has to start all the way at the bottom in order to get to where Pyrros has reached, and that can only happen if you keep at it.

Is the form of Barbell Exercise a dying art?

Since most of us in the modern world will know what a barbell looks like and how it should be used, I'm not going to insult your intelligence but get to the part where it should be obvious how machines are taking over the domain of dumbbells and barbells at the gym.

According to an interesting article that I read just recently, the advantages of weight training using barbells are numerous as it builds strength for the user like no other. There's no other routine like the barbell fitness workout that builds absolute (read: maximum) strength for the user. (There I said it again!)

Of course, with the ability to add more weight as you progress from 'strength to strength', fat won't even be difficult to lose anymore nor will that coveted six-pack abs that most people wish for but can't get around to doing become that unachievable fitness goal.

The only caveats that one can find with using a barbell is the risk of injury if one is not careful, and even that can be minimized by using a 'spotter'. Finally, if you prefer to work out on your own, then buying barbells can cost a decent sum with the weights and a bench and so on and so forth… but of course, it will be worth the cost when one makes an effort to use them regularly.

Now, for the folks who are just getting started with barbells, here is a sample workout that one can begin with.

Sample Workouts – Barbells

I. Sample Workout #1

This workout is a simple one, that should take about 10 minutes or so as each only one set of 12-15 reps need to be performed for this one. Perform this routine three times a week, and rest for one day between each time to want to work out. And very importantly, remember to rest for 45 seconds between each exercise here.

Here are the list of exercises:

1. Deadlift

2. Incline Push-up

3. Bent Over Row

4. Reverse Curl

5. Press Crunch

II. Sample Workout #2

This routine is for 20 minutes, three times a week. Remember to rest for a day between each workout while also resting for 45 seconds between each exercise. And just one more thing, one should complete 2 sets of 10-12 reps each before moving to the next one.

Here is the list of exercises:

In Closing

Just remember that the benefits of working out with barbells are most effective in the long run when it comes to generating strength, and doing that whole 'Pyrros' thing that you'd like to do.

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Dumbbell Workouts

1. Learn the right technique: When you lift weights, even if they’re light dumbbells, the wrong technique could cause sprains and muscle pulls. You may not be able to afford a personal trainer or even a gym membership, but there are websites that offer tutorials and tips on the right way to work out with dumbbells. You could also learn from friends and family members who are workout enthusiasts the right way to use dumbbells.
2. Don’t overdo the weight: It’s ok to be enthusiastic and eager to work your muscles, but if you start out with the heaviest ones, you’re going to end up either dropping them on your feet or spraining a muscle trying to lift more than you can. So start out with the lightest dumbbells you can find before moving on to heavier alternatives.
3. Do the “drop set”: If you’re working out with heavy dumbbells and cannot complete your reps because your muscles are aching, put them down and use a lighter pair that you have at hand. This prevents wear and tear and injury on your muscles.
4. Pick them up correctly: When you’re picking up the dumbbells or laying them down, don’t bend from your waist down; instead, go into a half squat and lift them using your thighs for leverage. If you use your back, you could end up with a serious injury if the dumbbells are too heavy.

Choose dumbbell exercises that you’re comfortable with and which tone and strengthen the parts of your body that need firming up. Once you’ve learned a certain set of exercises, it’s easy enough to go through them for just 30 minutes or so every day. However, remember to follow the right safety measures when performing your dumbbell workouts in order to prevent injury which could put you out of action.

This guest post is contributed by Maryanne Osberg, who writes on the topic of RN to MSN Online Programs. She can be reached at mary.anne579(AT)gmail(DOT)com.

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Introduction

I love the fact that when people talk about exercise, their minds automatically turn to a membership at a health club or gym. (A spa… that I understand!) And it makes me wonder why do people think that the gym is the ONLY answer.

For a while now, people have been lining up to make hefty payments and never really getting to the gym after work to use it to the extent of the payments made. Of course, there are the proverbial excuses that work as a defense mechanism…

A Workout without Weights?

So when did exercise have to be a thing riddled with restriction?

Since when did free weights and and the like that are commonly found in every gym become such an important implement for exercise?

And when the idea of a "picture perfect" body become so important as opposed to gaining in strength and endurance?

The truth is that exercise is merely defined as "stress on the body" which results in building muscle. This stress could mean even using your own body weight or using none at all.

This type of exercise is more than enough… not unless you are planning to win the Mr. Olympia seven time and have the words "I'll be back…" carved on the pavement in front of the Chinese Graumann Theater just like Arnie has!

And if you just…errr … what I meant was that it all depends on how much you want to achieve with exercise and how soon.

As most folks haven't even gotten started, here are a few alternatives that can get you started without making any expensive payments or which will take a large slot of time out of your day.

One of the alternatives… Calisthenics

For this type of exercise, one needs to only use their body weight as 'resistance' as opposed to using 'normal weights' that are used in the gym. And this means that it can be performed anywhere, and is not just restricted to a gym like those exercises dependent on weights are.

So let's look at the types of exercises that can be done for the upper body, lower body and the abdominals:

For Upper Body exercises, one can do push-ups or wall push-ups or pull-ups while for the lower body, one can do different squats and lunges (without the weights, of course). For your abs, you can start with crunches and reverse crunches.

Sample Workout #1:

I. Handstand Pushups 1-3 sets, max reps
II. Pull-ups 1-3 sets, max reps
III. Bench dips 1-3 sets, max reps
IV. Free Squats 1-3 sets, max reps
V. Lunges 1-3 sets, max reps

Sample Workout #2:

I. Push-ups 1-3 sets, max reps
II. Pull-ups 1-3 sets, max reps
III. Bar dips 1-3 sets, max reps
IV. Hindu Squats 1-3 sets, max reps
V. Lunges 1-3 sets, max reps

One of the biggest advantages of this type of training is that doing only a few exercises one can burn a lot of calories while taking care of almost several muscle groups while covering a wide range of back stretching exercises to everything else.

In Closing

Working against gravity can be a mean task, if you know what I mean, especially if you use weights but when you use your body weight, it gets interesting with a lot of room for improv. Check this video out to see what I mean:

Extreme Calisthenics Part I

Extreme Calisthenics Part II

And in not taking anything away from some of yuppie comments I've picked up from Youtube: this is some sick stuff!

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Monday is Blog Carnivals Day. A Blog Carnival is basically a collection of articles or blog posts, all relating to a similar subject, that are gathered together for your viewing pleasure. You can quickly and conveniently see a list of Article Titles and click on the ones that interest you to read the full post. Blog carnivals are a great way to see a wide variety of ideas and opinions on a similar subject. To see a list of all previous posts in the Blog Carnivals category, click here.

Want to see your article or blog post featured in the FitBuff.com Total Mind and Body Fitness Blog Carnival? Click here to submit yours now.

Be sure to tune in every Monday for the next Total Mind and Body Fitness Blog Carnival, and if you want to submit your own article for inclusion, click here before midnight (eastern time) on Sunday.

Other Posts You'll Find Useful:

• Total Mind and Body Fitness Blog Carnival 151 (1)
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• Total Mind and Body Fitness Blog Carnival 136 (1)
• Total Mind and Body Fitness Blog Carnival 152 (0)

New Balance Tennis Shoes

New Balance has been renowned for years, thanks to their attention to every aspect of a running shoe, from stability to cushioning to motion control.

Most people who try this brand never look back, and for good reason.

The spend tons of time and money making their shoes just right for each individual.

I'm really looking forward to their upcoming foray into the barefoot training market, as they've announced they already have a very lightweight shoe in the works that mimics barefoot walking and running.

I'm already a big fan of the Nike Free, but I can't wait to see what NB comes up with, since I've almost always had at least one pair of their shoes in my closet.

The choices from Sears are excellent in terms of style and comfort, and it's great that they are reaching out to a bigger market with lower prices.

So, make sure you check for your next new balance tennis shoes next time you're at the mall.

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Introduction

Everyone wants to lose weight. For those who are fat and are happy anyway, it's a lie. This might seem harsh but it's the truth. That is why most folks who put on that happy happy happy "game face" of theirs tend to explore several diets secretively.

There are several of them such as Leptin, Paleolithic, Vegan, Raw Food and so on and so forth, and most folks who try this do it because they would like to get that hourglass figure of that pretty model in a fashion magazine that they spend their free time reading up on. You don't need me to tell you that is often the reason why people get started on a diet for all the wrong reasons.

Sadly, going on a diet isn't the only thing that one must do in order to lose weight, as an exercise is just as important to get into shape. Sorry, but that's the truth!

Diet and Exercise – Hand in Hand?

However, it is important to note that if one cannot control the food they eat, exercise wouldn't help your cause either. Another truth is that most folks who stuff themselves with foods that exceed the recommended 1200 calorie limit are the ones who are performing beginner workouts, and one hardly loses 500 calories in doing so.

And there's another thing with most diets – a lack of realism! Right from eating meat, one has to resort to completely stop all kinds of food that the body has gotten used to, causing withdrawal symptoms and so on and so forth.

When did losing weight take on a hypochondriac-like approach?

Anyways, most solutions to seemingly complex problems are simple enough, and the same is true with losing weight as well. (The complexity lies in understanding how your body responds to different diets.)

All one has to do in most cases, is eat a little lesser than usual… Yes, it's as simple as that.

A Simple Weight Loss Meal Plan

Again using the word 'diet' here can be considered pretentious but then one can always take into consideration three factors that play an important role in getting sufficient nutrition without overdoing it:

1) what

What you eat can be determined by using the simple food pyramid or if you cannot think for yourself, you can visit a dietitian for further information. And stick to it, for heaven's sake. Losing weight is a long-term thing and it is unrealistic to expect results within weeks (much like all those programs over the internet that promise to give you results if you follow their workout routine).

2) when and

This is another simple aspect of maintaining a good diet. It's as simple as the phrase "eat breakfast like a king, lunch like a prince and a dinner for a pauper" uttered by one of America's pioneering nutritionists, Adelle Davis.

I'm sorry, but you're not on a diet if you don't eat enough on time…

3) how much

This is the one factor that varies from person to person, and for this, hiring the services of a dietitian is not such a bad idea if you are real serious about losing weight.

In Closing

A diet doesn't help people lose weight (and stay that way). It's only when you realize that nutrition and exercise together are an important (and daily) part of your life, then it doesn't become just a means to an end (in the form of a diet) but a standard for life. Well, most people who take care of their nutritional needs are rarely the fattest folks around.

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Introduction

If you've picked a new career, almost any work environment has its own workspace language. Recently, I started working as an instructional designer (ID) for an e-learning company, considering my prior ID experience in ILTs (instructor-led trainings), getting acclimatized to the 'jargon' took some time.

Yes, it's a field where terms like 'custom builds', 'fixes', 'chunking', 'storyboarding' and so on and so forth are commonplace and is commonly used by those for whom this is a daily part of their lives.

The same is true for other fields that involve engineering, medicine, art and theater and last but not the least, sport.

Take a look at the sport of field or ice hockey or any other sport for that matter, it has its own catchphrases and terms that will take someone who is new to the sport to familiarize themselves with its intricacies.

Tennis

And how about tennis?

No different from the others as well. And my earliest recollection was that of the rivalry of Stefan Edberg and Boris Becker, among other names such as Steffi Graf, Monica Seles and so on and so forth.

There are several tennis terms that one has to be familiar with in order to understand the game of tennis as to how it is played and won in sports competition. The understanding of these terms are both crucial for the players and the spectators so that they can learn tennis.

Tennis Terms

Anyone who has watched a game of tennis will know that it involves games for both males and females in the singles, doubles and mixed doubles formats. Of course, the game is played with racquets and balls specially made for tennis.

The area in which the game is played is called the court with different lines (signifying different areas) for each of the formats. And the spectators sit around the court while watching the players hit the ball back and forth.

So, the game begins with the 'serve' requiring to hit the ball over the net within a designated serving box, and the opponent has to return the ball over the net. If the opponent cannot receive the ball, then a "point" is awarded. There are a few ways to hit the ball namely the forehand, backhand, lob, smash and slice.

If the other person receives the ball, then a "rally" ensues until one person cannot return the ball, and in this case, the person who hit the ball last gets a point.

These points are in the 15-30-40-game where one player is awarded each of these scores once they win a "point". Now if both players are at 40-40 each in a game, it is called a "deuce".

Once a player wins 6 of these games with the other player winning less than five games, then the player who has won 6 games wins a set. In the women's format, the first player to win three sets wins the match while in the men's format the number of set to win a game is five.

And of course, one of the coolest ways of calling the score after a point is won especially when one hasn't scored a point yet is, for example, 40-"love".

In Closing

These are just a few tennis terms that the game uses, and so for the rest, one will have to watch a few matches to understand the game a little better.

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