Fitness Pessoal

Dores nas costas? Veja isto…

2010-10-14T21:48:00.001+01:00

Doenças da coluna & Exercício

Escoliose
Reabilitação: Avaliação de possível dismetria do membro inferior, terapia neuromuscular, exercícios de estabilização da bacia, de activação muscular, de alongamentos, reforço abdominal.
Desaconselhados: treino com cargas axiais, modalidades com impacto.
Modalidades: Personal Training, Pilates, aulas de Postura e Alongamento.

Cifose dorsal excessiva
Reabilitação: Avaliação do complexo da bacia, terapia neuromuscular, exercícios de estabilização da bacia, de activação muscular, alongamentos.
Desaconselhados: excesso de reforço abdominal, excesso de treino da musculatura do peito, treino com cargas axiais, modalidades com impacto.
Modalidades: Personal Training, Pilates, aulas de Postura e Alongamento.

Hérnia discal
Reabilitação: Avaliação do complexo da bacia, ombro e zona afectada, terapia neuromuscular, exercícios de estabilização da bacia, do ombro e coluna no geral, exercícios de activação muscular, de alongamentos, de mobilização da coluna.
Desaconselhados: excesso de reforço abdominal, treino com cargas axiais, modalidades com impacto, exercícios com a coluna em posições de flexão, extensão ou rotação excessivas.
Modalidades: Personal Training, Pilates, aulas de Postura e Alongamento.

Doença discal degenerativa
Reabilitação: Avaliação do complexo da bacia, do complexo do ombro e zona afectada, terapia neuromuscular, exercícios de estabilização da bacia, do ombro e coluna no geral, exercícios de activação muscular, de alongamentos, de mobilização da coluna.
Desaconselhados: excesso de reforço abdominal, treino com cargas axiais, modalidades com impacto, exercícios com a coluna em posições de flexão, extensão ou rotação excessivas.
Modalidades: Personal Training, Pilates, aulas de Postura e Alongamento.

Espondilartrose (espondilose)
Reabilitação: Avaliação do complexo da bacia, do complexo do ombro e zona afectada, terapia neuromuscular, exercícios de estabilização da bacia, do ombro e coluna no geral, exercícios de activação muscular, de alongamentos, de mobilização da coluna.
Exercícios desaconselhados: excesso de reforço abdominal, treino com cargas axiais, modalidades com impacto, exercícios com a coluna em posições de flexão, extensão ou rotação excessivas.
Modalidades: Personal Training, Pilates, aulas de Postura e Alongamento.

Outras recomendações: Estas soluções apresentadas só devem ser utilizadas após uma cuidada avaliação médica, postural e funcional conforme descrita no quadro acima, pois se tal não se verificar corre-se o risco de agravar a lesão.

Original - Aqui

O Bom e o Mau…colesterol!

2010-10-13T21:15:00.001+01:00

Sabe a diferença entre o bom colesterol (HDL) e o mau colesterol (LDL)? Então vamos lá…

O Colesterol é um álcool policíclico de cadeia longa, usualmente considerado um esteroide, encontrado nas membranas celulares e transportado no plasma sanguíneo de todos os animais e cujos elementos presentes na formula química são o carbono, o oxigénio e o hidrogénio. É mais abundante nos tecidos que mais sintetizam ou têm membranas densamente agrupadas em maior número, como o fígado, medula espinhal, cérebro e placas ateromatosas (nas artérias).

Tem um papel central em muitos processos bioquímicos, mas é mais conhecido pela associação existente entre doenças cardiovasculares e as diversas lipoproteínas que o transportam, e os altos níveis de colesterol no sangue (hipercolesterolemia).

Circula na corrente sanguínea através das lipoproteínas, neste caso a lipoproteína de alta densidade (HDL) e a lipoproteína de baixa densidade (LDL) cuja acção prática é :

lipoproteínas de alta densidade (High Density Lipoproteins ou HDL): acredita-se que são capazes de absorver os cristais de colesterol, que começam a ser depositados nas paredes arteriais/veias (retardando o processo arterosclerótico). Tem sido usado o termo "colesterol bom" para referir ao HDL, que se acredita que tem acções benéficas.
lipoproteínas de baixa densidade (Low Density Lipoproteins ou LDL): acredita-se que são a classe maléfica ao ser humano, por serem capazes de transportar o colesterol do fígado até as células de vários outros tecidos. Nos últimos anos, o termo (de certa forma impreciso) "colesterol mau" tem sido usado para referir-se ao LDL que, de acordo com a hipótese de Rudolf Virchow, acredita-se ter acções danosas (formação de placas arteroscleróticas nos vasos sanguíneos).

Assim sendo tenha atenção ao colesterol HDL (valor máximo recomendado não deve ultrapassar os 200 mg/dl) e promova um estlo de vida saudável de forma a potenciar o colesterol LDL!

Não consegue perder peso? Então leia isto…

2010-10-07T20:20:00.001+01:00

á se perguntou por que razão está a ter mais dificuldade em perder peso do que um colega seu, quando ambos parecem estar a seguir o mesmo caminho? Por outro lado, há pessoas que por mais que comam parece que nunca engordam. Por que é que isto acontece?

A genética é claramente um factor que pode ajudar a responder a estas questões. Outro factor é a diferença de sexos. Quando os homens perdem peso, eles tendem a perder a gordura abdominal primeiro. Já as mulheres têm mais dificuldade a perder gordura abdominal. Para além destes, existem outros factores que também contribuem para o caso.

Quantidade de massa muscular

A massa muscular é directamente proporcional ao metabolismo, isto é, à quantidade de calorias queimadas. Indivíduos com maior massa muscular queimam mais calorias do que aqueles com menos massa, e podem perder peso mais facilmente quando controlam o consumo calórico. Por essa razão, se pretende optimizar o seu plano de emagrecimento inclua um treino de força na sua rotina, de maneira a construir massa muscular e a aumentar o metabolismo.

Isto também o ajudará a garantir que qualquer peso que perca será proveniente de perda de gordura e não de músculo. Lembre-se que o seu ritmo metabólico manter-se-á elevado mesmo depois de perder peso.

Pontos de partida diferentes

As pessoas com uma margem maior de peso a perder podem, inicialmente, experimentar uma perda de peso mais acentuada quando diminuem o seu consumo calórico e aumentam a sua actividade física. Isto acontece porque os seus hábitos diários frequentemente incluíam uma dieta rica em calorias.

Exemplificando, imagine que uma pessoa pesa 110kg e consome diariamente 3000 calorias ao dia. Se ela cortar 1200 calorias e gastar 300 calorias com exercício físico, pode facilmente perder 1kg numa semana. Por outro lado, imagine uma pessoa que pese inicialmente 60kg e consuma também 3000 calorias diárias. Se ela cortar as mesmas 1200 calorias e gastar as mesmas 300 calorias com exercício físico, ela apenas irá perder cerca de 0,4kg numa semana.

Atitudes diferentes

Os factores de comportamento também não podem ser ignorados. Algumas pessoas têm mais sucesso a perder peso porque conseguem aderir com maior facilidade a uma dieta pobre em calorias e têm mais força de vontade para praticar exercício físico.

No final de tudo, o que conta são as calorias. De maneira a perder peso, você tem de gastar mais calorias do que aquelas que consome. É necessário um défice calórico (de 10 a 20%, dependendo da constituição da pessoa e da sua frequência de treino) por semana para perder gordura.

Original : Blog Prozis

Soja para reduzir o colesterol?

2010-10-06T18:22:00.001+01:00

Segundo a revista Performance, "Uma análise transversal de 57 estudos sobre a soja permitiu a uma equipa de investigadores americanos descobrir mais um dos benefícios deste alimento. Os dados vão ser apresentados no Sexto Simpósio Internacional sobre Soja e Prevenção das Doenças Crónicas, que decorre em Chicago.

Duas doses desta proteína diária crua parecem contribuir para reduzir os níveis de colesterol no sangue em cerca de 9 por cento. Quando submetida a altas temperaturas, a soja perde grande parte das suas qualidades - excepto no tofu, em que as proteínas já estão estabilizadas. É por isso que estes benefícios não se obtém através da ingestão de alimentos enriquecidos com soja, como cereais e barras.

“As proteínas da soja aumentam a actividade dos receptores de baixa densidade da lipoproteína, principalmente no fígado, que elimina o colesterol do corpo”, explicou o responsável pelo estudo. Que recomenda ainda a soja seca, em alimentos ou vitaminas, e uma ingestão com regras e a horas certas, tal como um medicamento.

A soja tem vindo a revelar-se, para além de uma das fontes de proteína vegetal mais saudáveis, um alimento antioxidante, que ajuda a reduzir os riscos de doença cardíaca e a prevenir alguns tipos de cancro."

Original - Aqui

Omega 3 – Ácidos Gordos Essenciais

2010-10-04T20:12:00.001+01:00

Os ácidos gordos Omega 3, como o ácido alfa-linolênico, ácido eicosapentaenóico e o ácido docosahexanóico, são ácidos carboxílicos poliinsaturados, em que a dupla ligação está no terceiro carbono a partir da extremidade oposta à carboxila. São chamados de "essenciais" porque não podem ser sintetizados pelo corpo e devem ser consumidos sob a forma de gorduras.

A ingestão do Omega 3 auxilia na diminuição dos níveis de triglicerídeos e colesterol (LDL), enquanto pode favorecer o aumento do colestrol (HDL) [1]. Possui ainda importante papel em alergias e processos inflamatórios, pois são necessários para a formação das prostaglandinas inflamatórias, tromboxanos e leucotrienos

Os ácidos gordos polisaturados de cadeia longa como o Omega 3 previnem a doença cardiovascular e diminuí a incidência de colesterol. Outros estudos demonstram a sua eficácia no tratamento da depressão e mesmo de doentes oncológicos.

As principais fontes de Omega 3 são os peixes de água fria (atum, salmão, cavala), o azeite e nos frutos oleoginosos como a amêndoa, noz ou castanha.

Mais Repetições ou Mais Peso?

2010-10-04T19:35:00.001+01:00

Eis a questão…e entre as várias respostas possíveis, vamos analisar o que um dos maiores especialistas do exercício físico - professor Charles Poliquin - tem a dizer acerca do assunto (em inglês).

“The best studies on hypertrophy have been done in Finland, and they found that wrestlers, bodybuilders, powerlifters, and weightlifters all hypertrophy... but for different reasons. The most important thing for hypertrophy training is to actually do varied training. Look at Ronnie Coleman. He used to train as a powerlifter then he trained as a bodybuilder: varied training.

Look at pre-1980s bodybuilders, back when steroid usage was fairly light compared to today. Back then, they trained as part of a subculture with weightlifters and powerlifters. By society's standards, people who lifted weights were weirdoes. So all these people lifted in the same gyms and shared training methodologies.

The forgotten element of hypertrophy training today is the principle of overload. People don't try to lift heavier, they just double their drug dosage.

So, "going for the burn" and getting a pump with higher reps is one way to hypertrophy, but not the only way. For example, if I make you do eccentric squats and eccentric chins, you're going to put some weight on, but you don't have a burn.

Hypertrophy is a function of load vs. time under tension. Since it's a product, you can work at one end or the other, or both. Let's say you can squat 135 pounds for 10. Well, if you go on to squat 135 for 30, your legs will grow. But if, instead, you go on to squat 225 for 10, your legs will grow too, only for a different reason. And if you can eventually do 225 for 50, then your legs will really get big!

Both systems work.”

A Importância dos Ovos

2010-10-04T15:32:00.001+01:00

Muitas pessoas (mesmo no mundo do fitness) menosprezam a importância dos ovos na alimentação diária, principalmente pela sua conotação falaciosa com o colesterol.

Em termos biológicos o ovo é uma célula que se forma após a fusão do núcleo do óvulo (pronúcleo feminino, haplóide) com o núcleo do espermatozóide (pronúcleo masculino, haplóide) por cariogamia, o que dá origem à célula diplóide denominada ovo ou zigoto.

Quanto a nutrientes, os ovos (inteiros, ou seja clara + gema) são ricos em vitamina A, D, complexo B, selénio e mesmo iodo – fundamentais para a regulação da tiróide. São também uma fonte de luteína, um poderoso antioxidante que ajuda a prevenir a degeneração ocular (é o principal antioxidante presente nas membranas oculares (retina e mácula)) e contribuí para a regulação da testosterona no homem e progesterona na mulher.

Assim…o que espera para comer ovos?

Mr Olympia 2010

2010-10-03T19:52:00.001+01:00

Decorreu no passado fim-de-semana mais um evento do conhecido concurso de bobybuiling Mr Olympia, cujo vencedor renovou o título do ano passado – Jay Cutler.

Jay Cutler apresentou-se com um volume considerável, sendo esse factor o predominante para a vitória sobre Phil Heat o qual estava muito lean e em óptima forma. Destaco também a classificação de Branch Warren, o qual apesar de não um candidato á vitória estava em grande forma e com pernas imbatíveis.

Resultados e prémios :

1. Jay Cutler $200,000
2. Phil Heath $100,000
3. Branch Warren $75,000
4. Dexter Jackson $50,000
5. Dennis Wolf $ 40,000
6. Ronny Rockel $ 30,000
7. Kai Greene $18,000
8. Victor Martinez $ 17,000
9. Toney Freeman $ 16,000
10. Hide Yamagishi $14,000

Vídeo

Exercício do Dia - Clean Pull com Pierre Roy

2010-09-02T13:48:00.001+01:00

Observem como um dos maiores perítos mundiais em Strenght Conditioning - Pierre Roy - conduz a execução de um dos exercícios mais completos (e díficeis) - o clean pull

Para Rir!

2010-08-31T14:23:00.001+01:00

E porque rir também é exercicio, deixo aqui um video com alguns momentos hilariantes que nos proporcionam estes desportistas...

Paul Chek – Os 4 médicos que não vai mais precisar

2010-08-24T12:10:00.001+01:00

O conceituado perito em fisiologia e motricidade Paul Chek apresenta neste vídeo os últimos 4 médicos que iremos necessitar, se seguirmos um plano de saúde e exercício adequado.

Para reflectir...

Erros na Dieta

2010-07-26T13:37:00.001+01:00

Segundo a publicação Sport Life estes são alguns dos erros mais comuns que provocam um aumento desnecessário de calorias na dieta :

Os pratos cozinhados em casa são regra geral mais saudáveis e mais baixos em gordura e calorias que os alimentos pré-cozinhados. Pelo que se te quiseres manter saudável e magro, nada melhor que cozinhares tu mesmo… sem cometer estes erros:

. Não exageres no azeite. É muito saudável, mas também é muito alto em calorias. Os legumes salteados, os alimentos grelhados e as saladas não precisam de nadar em azeite para ficarem saborosas. Só precisam de um pouco. Compra uma garrafa de azeite com dosificador em spray (quando acabar podes enchê-la) e dosifica as quantidades tanto sobre os alimentos como sobre a caçarola.

. Controla a quantidade de açúcar. Os doces caseiros são muito mais saudáveis que os industriais, mas também são ricos em calorias. Se és muito guloso, podes utilizar edulcorantes artificiais… decepcionado pelo resultado final? Combina dois edulcorantes diferentes. Conseguirás mais doçura e um sabor mais natural.

. Não demasiada carne. Nada pode igualar o sabor de um bom bife, mas não deves exagerar. Um pedaço de carne (ou chouriço, morcela, etc.) pode ser mais que suficiente para dar sabor. Aprende a desfrutar de outros sabores. Nos legumes, na soja e tofu podes encontrar fontes de proteínas muito mais baixas em gorduras saturadas.

. O queijo, melhor magro. Cada vez há mais especialistas em nutrição adeptos do leite gordo ou meio-gordo, mas o caso dos queijos é diferente uma vez que contêm um valor elevado de gordura saturada.

Original - Aqui

Exercícios simples para manter a forma sem ir ao ginásio

2010-01-02T12:25:00.001+00:00

Se não tem tempo para ir ao ginásio ou simplesmente quer manter a forma sem sair de casa (ou ao ar livre, porque nã0?) tem aqui uma sugestão de rotina fácil e de efeito rápido (em inglês, se preferir em português comente que eu publico a tradução) :

Pullups (palms facing away from you). Chinup bar required. (Video.)

Pushups. As many as you can (video). Do modified pushups if you can’t do full pushups, with your knees on the floor (video). If those are still too hard, do wall pushups, leaning against the wall or a chair.

Jump squats. Basically you squat down until your thighs are parallel to the floor, then jump up as high as you can, and repeat. (Video.)

Bicycle crunches. I don’t normally recommend crunches, but these use a good combination of core muscles. (Video.)

Jumping lunges. (Video.)

Burpees. (Video.)

Hanging knee raises. Chinup bar required. (Video.)

Hindu pushups. (Video.)

Russian twists. (Video, but you don’t need to use the medicine ball as shown.)

Diamond pushups. (Video.)

Chinups (palms facing toward you). Chinup bar required. (Video.)

Factos interessantes acerca do Corpo Humano

2010-01-02T11:07:00.001+00:00

Vamos dar azo á vertente humorística e num misto de brincadeira e em simultâneo conhecimento vamos então analisar alguns factos interessantes acerca do Corpo Humano :

Muscles and Bones provide the framework for our bodies and allow us to jump, run or just lie on the couch. Here are a few facts to ponder the next time you’re lying around.

It takes 17 muscles to smile and 43 to frown. Unless you’re trying to give your face a bit of a workout, smiling is a much easier option for most of us. Anyone who’s ever scowled, squinted or frowned for a long period of time knows how it tires out the face which doesn’t do a thing to improve your mood.

Babies are born with 300 bones, but by adulthood the number is reduced to 206. The reason for this is that many of the bones of children are composed of smaller component bones that are not yet fused like those in the skull. This makes it easier for the baby to pass through the birth canal. The bones harden and fuse as the children grow.

We are about 1 cm taller in the morning than in the evening. The cartilage between our bones gets compressed by standing, sitting and other daily activities as the day goes on, making us just a little shorter at the end of the day than at the beginning

.
The strongest muscle in the human body is the tongue. While you may not be able to bench press much with your tongue, it is in fact the strongest muscle in your body in proportion to its size. If you think about it, every time you eat, swallow or talk you use your tongue, ensuring it gets quite a workout throughout the day.

The hardest bone in the human body is the jawbone. The next time someone suggests you take it on the chin, you might be well advised to take their advice as the jawbone is one of the most durable and hard to break bones in the body.

You use 200 muscles to take one step. Depending on how you divide up muscle groups, just to take a single step you use somewhere in the neighborhood of 200 muscles. That’s a lot of work for the muscles considering most of us take about 10,000 steps a day.

The tooth is the only part of the human body that can’t repair itself. If you’ve ever chipped a tooth you know just how sadly true this one is. The outer layer of the tooth is enamel which is not a living tissue. Since it’s not alive, it can’t repair itself, leaving your dentist to do the work instead.

It takes twice as long to lose new muscle if you stop working out than it did to gain it. Lazy people out there shouldn’t use this as motivation to not work out, however. It’s relatively easy to build new muscle tissue and get your muscles in shape, so if anything, this fact should be motivation to get off the couch and get moving.

Bone is stronger than some steel. This doesn’t mean your bones can’t break of course, as they are much less dense than steel. Bone has been found to have a tensile strength of 20,000 psi while steel is much higher at 70,000 psi. Steel is much heavier than bone, however, and pound for pound bone is the stronger material

.
The feet account for one quarter of all the human body’s bones. You may not give your feet much thought but they are home to more bones than any other part of your body. How many? Of the two hundred or so bones in the body, the feet contain a whopping 52 of them.

Feliz 2010!!!

2010-01-02T11:00:00.001+00:00

44 maneiras de começar 2010 em grande

2010-01-02T10:58:00.001+00:00

Querem começar 2010 em grande? Então vamos seguir os conselhos da revista Success e ler com atenção estas 44 dicas :

1 - Expand your thinking with new experiences. Each month for 30 days in a row, commit to doing something new that you have thought about doing, but have not done, and notice how it affects your life. Some possibilities: do aerobic exercise for 30 minutes, listen to only positive music, don’t read the newspaper, stop watching television, eat only vegetarian or raw food, verbally appreciate at least 10 people a day, get eight hours of sleep, meditate for 20 minutes, visualize your goals as already complete, do 20 minutes of yoga, read a self-help book every morning for 30 minutes, plan your next day’s schedule and prioritized to-do list before you leave work, do five things every day that forward your No. 1 goal, spend an hour with your spouse, call one of your children on the phone, write a handwritten thank-you note to someone, drink 10 glasses of water, take a nap, listen to a motivational CD on the way to work. Start this month and do one activity for the next 30 days in a row and then assess how it has impacted your life. I started doing this in July of 2009 and it has created the most magical year of my life. —Jack Canfield, co-founder of the Chicken Soup for the Soul series and co-author of The Success Principles: How to Get from Where You Are to Where You Want to Be

2 - Write letters to three people in your life to let them know what they mean to you.

3 - START A BUSINESS PLAN. If you’ve been sitting on a business idea for a while and haven’t acted on it, it’s time to do something about it. Write down your ideas and start working on a business plan. If you don’t know how, buy a book on starting a business and read it, or check the Internet for tips.

4 - WRITE A 101 LIFE-GOAL LIST.

5 - Make a commitment to fitness. Don’t just make a resolution and join a fitness center you won’t see after February—make a commitment and build fitness into your schedule. Join a class at your fitness club, an exercise group or a team sport. Or, if you can afford it, hire a trainer. Doing any of these things will not only make your workouts more productive, but they will also be more fun. Plus, you get the advantage of having others hold you accountable to your workout commitment. —Deborah Heisz, SUCCESS editor in chief

6 - Find a volunteer opportunity at Volunteer.org.

7 - Invest in a bright financial future. I will start a savings account. I graduated from college a little over a year ago and I need to start planning out my financial future. I want my financial future to be bright and to have no worries when I’m older and ready to retire. —Brandy Jules, SUCCESS researcher/ staff writer

8 - Build value every day. Business is all about high-touch/ high-trust relationships. In this age of dramatic distraction, it’s especially easy to forget that. People do business with people they trust and people who make them feel special. Create a ritual that ensures you reach out to three possible or current customers every day. This isn’t about asking for the order; this is about adding value. The more people you help, the more profits you’ll see. Send them an article. Connect them with a business opportunity. Do something to help them close in on their greatest dreams. They’ll soon help you close in on yours. —Robin Sharma, leadership expert and author of the new book The Leader Who Had No Title

9 - PRACTICE THE ONE-A-DAY PRINCIPLE. You can’t delight everybody all the time but you can do something extraordinary for someone each day. Find a customer, colleague, relative or a friend each day and do something remarkable. Using the one-a-day principle will make your business and life remarkable.—Mark Sanborn, leadership development speaker and author of the best-selling book The Encore Effect

10 - Sign up for a birthday/anniversary reminder service.

11 - Increase your awareness of your thoughts. Become aware of what leaves your mouth by recording everything you say for at least an hour each day for the entire month. Words have power! When you listen carefully to your language, you will know whether or not you are moving with momentum and purpose toward your vision. As you develop a keen awareness of your communication, you become empowered to purposefully choose language that inspires and empowers you to realize your vision. If you catch yourself speaking about limitations or problems, give yourself the chance to look for solutions and possibilities. Holding yourself to a higher standard in your choice of language is key to achieving consistent outstanding results. —Niurka, speaker, author, entrepreneur, trainer

12 - Write a personal mission statement or mantra.

13 - Schedule family time. I want to set up a schedule that is devoted only to my family. Maybe it’s playing a game with the kids twice a week or going to get ice cream. It’s hard to make time to do those family things, but I want to make sure I’m working to live instead of living to work. —David Lee, SUCCESS assistant editor

14 - LOSE OTHER PEOPLE’S OPINIONS. Quit worrying about trying to please everyone. As Bill Cosby says, “I don’t know the key to success, but I know the key to failure is trying to please everybody.” —Gina Muré from Facebook

15 - STOP USING THE “BAD THING” LABEL. Whenever something happens that is not in line with our desires, we get disappointed. We stick the label “bad thing” on it. And when we do, we experience it as such. In truth, we do not know whether something unexpected is “good” or “bad,” and we may never know.

When Greyston Bakery filled its first order for brownies for Ben & Jerry’s, the thin brownie sheets stuck together in 50-pound lumps and could not be separated. You could certainly label this a “bad thing.” But Ben pondered what to do and ultimately Chocolate Fudge Brownie ice cream was born— one of Ben & Jerry’s most popular products. So don’t stick a label “bad thing” on whatever happens to you that you don’t like initially. Who knows, that may be the very thing that you need to break out into a brilliant new future. —Srikumar Rao, professor teaching personal mastery and the best-selling author of Are You Ready to Succeed?

16 - Find a mentor.

17 - Take stock and charge forward. I’ll ask myself: What battles did I fight and not win last year? Are any of those battles worth continuing? Why didn’t I win them last year? What can I do to win them this year? How can I make those things I liked most about last year happen more frequently? 2010 is going to be another great year! —Alan Dwelle, SUCCESS production manager

18 - Reach my financial goals. I want to evaluate my cost-of-living expenses and see where I can cut back. I just started my own business, and I want to evaluate my income versus my expenses to see where I am currently, with the ultimate goal of hitting the salary I want to make. —Erica Jennings, SUCCESS Media digital consultant

19 - Get a whole new hairstyle or haircut.

20 - Keep friends close. My oldest friend is my former college suitemate. We used to laugh that no matter how many months passed between conversations, we could still pick up as though we’d spoken yesterday. But a lot of time has passed—fast. Work schedules, family obligations: life gets in the way. She’s not the only out-of-state friend I’ve lost touch with, either. This year, my 50th, I’ll make changes. I’m working on taking time off for visits, but meantime I’ll reconnect the old-fashioned way by writing, sending cards throughout the year, little gifts the family might enjoy, too. Last time we spoke, we agreed life’s just too short. Too short, indeed. —Lisa Ocker, SUCCESS editor

21- GET A LEG UP. You know what I’ll be doing! I’ll take the stairs because success means doing what others won’t. —Rory Vaden from Facebook

22 - Create an environment fostering your success. You might not even realize to what extent you are influenced—negatively and positively—by things and people around you. Start a journal to keep track of these influences so you can eliminate the negative and increase the positive. For instance, if being around a certain friend always makes you feel discouraged or drained, you should limit time with that person. Nurture your emotional well-being by choosing friends who genuinely want you to succeed and who encourage you. Also, consider your environment—is your home or office dreary or energizing? And make sure to read and listen to inspirational and motivational material. Make it a point to go to funny movies or watch a TV sitcom that makes you laugh. Overall, whether it’s gossip from co-workers, violence in the media, pessimism in your own thoughts or other influences, make conscious efforts to reduce your exposure to the negative. You’ll see positive benefits immediately! —Tony Alessandra, a communication and sales expert and co-author of the best-selling book The New Art of Managing People

23 - Write your top 10 goals for this year and post them where you can see them.

24 - INCREASE PRODUCTIVITY. I’m going to put the 80/20 rule to serious work, focusing on the 20 percent of my work that generates 80 percent of the revenue. —Haziq, via Twitter

25 - Take daily steps toward achieving my long-term vision. I’ve learned that my daily choices make a big difference in my long-term happiness. Les Brown says, “Greatness is a choice; it’s not our destiny.” I’ve always been a big-picture person, but this year, I’m breaking down my vision into daily, actionable goals that I can measure. The choices I make to spend a few minutes each day on my long-term vision will make great things happen! —Amy Anderson, SUCCESS managing editor

26 - Refresh your network. Have a host of contacts you’ve lost touch with over the last few months? Pull up those numbers and refresh your network! Now is the perfect time to check in and keep your network working for you.

27 - Automate bill payments.

28 RECONNECT WITH FAMILY. I’m making the change to reconnect with family by having a conference call scheduled for the same time once a week with my mom and brother, so that we can catch up and stay close even though we live in different cities. —Kathlena Smith, SUCCESS production artist

29 - Do something that scares you.

30 - Be a student of all you do. You must become an expert in your field. How? Read! Ask questions of mentors and peers. Attend training. Start today by identifying areas for improvement, looking for training opportunities in your field and signing up for seminars and web-casts, reading or listening to personal-development material, seeking out people you would like to emulate and approaching those you’d like as your mentors. —Stedman Graham, speaker, entrepreneur and author of You Can Make It Happen: A Nine-Step Plan for Success

31 - Have gratitude. I often think I need new clothes, but when I clean out or organize my closet, I realize I have lots of options and everything I need at my fingertips. In many areas of my life, I am often surprised by how I already have what I need if I just choose to look at things differently. Take a life inventory. How are your relationships with friends and family? How often do you laugh? Are you doing the things you love the most? Be sure to delight in all the amazing aspects of your life and don’t live in a constant state of —Sandra Bienkowski, SUCCESS columns editor

32 - Stop smoking.

33 - REVIEW YOUR EXPENSES AS A COUPLE. The first of the year is a great time for couples to sit down and take a good look at their financial goals and habits. Are you both on the same page about your long-term plan? Are your investments meeting your needs for that plan? Do you need to adjust your spending or look for new ways to increase your income? This year, why not focus on diversification? Make a specific plan to put those new wealth-building ideas into action.

34 - Take a dance or fitness class.

35 Slow down to speed up. It’s easy to stay busy, moving as fast as you possibly can. But what’s the point of spending your days climbing a mountain, only to realize at the end of this new year, you’ve climbed the wrong one? The best businesspeople are staggeringly focused on their vital few—those few priorities that will yield explosive results. And the way to build this type of business focus just might surprise you: Slow down.

If only for 30 minutes each day, slow down to think, plan, visualize and recite your best moves in a journal. You’ll become aware of your biggest opportunities, your smartest activities and your greatest tactics for growth. With this insight and clarity, you can then take actions that will drive excellent results. Commit to making it your breakthrough year and slow down for a bit each day. Then you’ll be perfectly prepared to speed up. And win in your business. —Robin Sharma, leadership expert and author of the new book The Leader Who Had No Title

36 - Cut up credit cards.

37 - Plan a trip to a place you have always wanted to go.

38 - Write a not-to-do-list. There is a difference between being busy and being productive. What are you wasting time on? What are you doing that doesn’t produce revenue? Here’s a powerful exercise. In 15- to 30-minute increments, keep track of each of your activities during the workday. Do this for a week. Then annualize the total amount of time for each activity that doesn’t lead to a sale or increased cash fl ow. How much more would you make per year if you did not do those activities any longer? How much more free time would you have for family? For health? Put those things on your not-to-do-list and pay people to help you with the stuff that doesn’t produce the sales and lifestyle success you desire. —Todd Duncan, sales expert and author of the best-selling High Trust Selling: Make More Money in Less Time with Less Stress

39 - Clean out your closet and donate unwanted clothes to charity.

40 - Schedule a regular date night on your calendar with your spouse.

41 - Schedule all doctor and dentist appointments for the year.

42 - SAY “YES” WHEN YOU WANT TO SAY “NO.” In this new year, we want to increase our possibilities, options and opportunities. When we say “no” to a business, social or community project, invitation or event, we are also saying “no” to the serendipitous benefits that arise. Rather than waiting for these events to present themselves, start today by actively seeking opportunities to meet people, gather new ideas, learn more about your industry and just connect and share.—Susan RoAne, networking expert, speaker and author of the best-selling How to Work a Room

43 - Communicate and connect. With my three kids off to college this year, setting up new ways to communicate regularly is important. So I’ll be making a lot more cell phone calls, texting, posting to Facebook, e-mailing, sending handwritten letters to their school mailboxes and surprise goodie bags during exams, and heck, maybe even making a surprise 7 a.m. visit one weekend! —Reed Bilbray, SUCCESS Media group vice president

44 - Lower your blood pressure. Cut your sodium intake. The American Heart Association recommends consuming less than 2,300 milligrams daily, which is about a teaspoon of salt. Some people—middle-aged and older adults, people with high blood pressure and African-Americans— need less than 1,500 milligrams per day, the AHA says. Start by reading product labels for sodium content. Be wary of processed foods and soups, sugar-free items; even raw poultry can contain added salt. Baking soda also contains about 1,000 milligrams of sodium per teaspoon. Ask restaurant servers for low-sodium options—you’d be surprised how eager they are to help. Look for low-sodium options at the grocery, such as bread and deli items and, of course, fresh produce.

Jay Cutler – Mr Olympia 2009 Final

2009-12-26T16:52:00.001+00:00

Para ver (e para alguns rever) a prestação de Jay Cutler na final do concurso Mr. Olympia 2009

Tai Chi Masters Battle

2009-12-26T16:47:00.001+00:00

Para descontrair neste sábado…:-)

Níveis de constituição do corpo humano

2009-12-26T00:03:00.001+00:00

A descrição abreviada segue na tabela seguinte :

Nível	Descrição
Químico	Inclui os átomos (menores unidades de matéria que participam de reações químicas) e as moléculas (dois ou mais átomos ligados entre si).
Celular	A união das moléculas formam as células. As células são as unidades básicas, estruturais e funcionais do corpo humano.
Tecidual	Os tecidos são grupos de células e materiais em torno delas, que trabalham juntos para realizar uma determinada função celular. Existem quatro tipos básicos de tecidos, em seu corpo: tecido epitelial, conjuntivo, muscular e nervoso
Orgânico	Os órgãos são estruturas compostas por dois ou mais tipos de tecido diferentes. Eles têm funções específicas e, usualmente, têm formas reconhecíveis
Sistémico	Um sistema consiste em órgãos relacionados que têm a mesma função
Organico	É o maior nível organizacional. O organismo é um indivíduo vivo. Todas as partes do corpo, funcionando umas com as outras, constituem o organismo total – uma pessoa viva

Depois dos músculos temos os Ossos

2009-12-25T23:50:00.001+00:00

No seguimento do post anterior acerca dos Músculos vamos agora focar a atenção noutro factor anatómico indispensável – os Ossos

Vamos começar com os Músculos

2009-12-25T23:26:00.001+00:00

Para conseguirmos tirar o máximo do exercício / treino é nessária uma compreensão mínima dos factores anatómicos intervenientes

Vamos começar então pela dispoição anatómica dos Músculos

Enjoy!

Mitos do Fitness (em Inglês)

2009-12-25T23:14:00.001+00:00

Myth No. 1: I need exercises to work my 'lower abs' and reduce my pot belly.

First, there is no such thing as 'lower abs.' The six-pack you're going for is actually one long muscle, called the rectus abdominis, that extends from below your chest to your pelvis. To work your abs, you should do exercises to target all four muscles: the rectus abdominis, internal and external obliques and the transverse abdominis.

Second, doing crunches will not help you get a 'six-pack' if you have a layer of fat over your abdominal area. In order the see the muscles, you must reduce your body fat. For more information about this and some great ab exercises, check out Flatten Your Abs.

Myth No. 2: If I'm not sore the next day, I didn't workout hard enough.

Many people use muscle soreness as a gauge of how good their workout is. However, muscle soreness is caused by tiny tears in the muscle fibers and, while some soreness is expected if you regularly change your program, being sore for days after your workout most likely means you overdid it. If you're sore after every workout, you're not allowing your body time to recover , which is when you experience the most muscle growth.

To prevent soreness, you should warm up before your workout and stretch before and after. If you experience soreness, rest for a day or so and then do the same exercises that caused you to be sore in the first place, but lower the intensity.

Myth No. 3: If I can't workout often enough and hard enough, I might as well not even do it.

The general rule for weight loss is to do cardio 4-5 times a week for 30-45 minutes as well as weight training 2-3 times a week. Some people simply don't have the time to workout that much and they think, since they can't do all of that, why do ANY of it? Remember: Any exercise is better than no exercise, even if it's only a 15-minute walk. Being physically active ) is proven to reduce stress and make you healthier. So, even if you can't make it to the gym, you have no excuse not to do something active each day.

Myth No. 4: Strength training will make me "bulk up"

Some women avoid weight training because they don't want to bulk up. However, strength training is a critical element to maintain a healthy weight and strengthen your body. What researchers know is the the average woman doesn't typically gain size from strength training because she doesn't have the amount of hormones necessary to build massive amounts of muscle. Even men have a tough time gaining muscle and it's something you have to work very hard to achieve, male or female.

Myth No. 5: If I eat more protein, I can build big muscles.

Building muscle mass involves two things: Using enough weight to challenge muscles beyond their normal levels of resistance and eating more calories than you burn. With all the hype about high protein diets lately, it's easy to believe that protein is the best fuel for building muscle but, according to the American Dietetic Association, muscles work on calories so you need all three types of nutrients - carbs, protein and fat.

If you consume too much protein, you run the risk of creating nutrient imbalance, kidney strain, or dehydration. Plus, excess protein results in extra calories that are either burned or stored. For muscle mass, you should incorporate a healthy eating plan, as well as a workout that combines cardio exercise as well as consistent weight

Welcome!

2009-12-03T19:10:00.001+00:00

Bemvindos ao blog!

Contibuam, divirtam-me e publiquem posts sempre que quiserem.

Até já!