Surfing workout

As summer rolls in, many people look forward to new sport and leisure activities.  Surfing is one such of these summer endeavors that people tend to opt for.  If you’re a beginner surfer however, you’ll want to tone up a little before hitting the nearest surf spot.  Surfing can be very hard on the body and requires a certain level of fitness in order to be successful.  As such, you’ll want to start training for a summer of surfing now in order to get the best out of your surfing time.



Surfing works all the muscles in the body.  When surfing you need to work your legs, your core and your arms.  In preparing for a surfing trip therefore, you’ll need to focus on building strength and endurance in these areas.  Below are some great exercises for doing just that.



1.Core Strength

When it comes to riding the waves, core strength is key.  If you want to build your core strength you can begin by taking some Pilates courses.  These are great for learning new core strengthening exercises.  If, however, you’d rather just work on your own, try to incorporate some core exercises into your regular fitness routine.



Great core strengthening exercises include the plank, squats, one legged squats, stability ball sit-ups and stability ball twists.  These exercises can help build up your abs and lower back as well as improving your overall balance and agility—two very important qualities for surfing.  The side plank is another great one to slip in.  To add an extra challenge try it while lifting the top leg.



2.Upper Body Strength

Surfing likewise requires a good deal of upper body strength as any beginner will confess.  Not only is carrying your board in and of itself a challenge sometimes, but swimming out to get to the waves can take some effort especially when you’re swimming against some pretty strong waves. 



Good exercises for building arm and upper body strength include: the bench press, dips, and push-ups.  To work your back muscles also add in close and wide grip pull-ups, close and wide grip seated rows, and arm pull-downs.  Your shoulders too need to be buff so make sure to include some deltoid raises and military presses.  For the arms, there are no substitutes for the good old fashioned bicep curls and tricep kickbacks.



3.Balance

A final, but essential aspect of surfing is working on balance.  Getting up on the board is one thing but staying up for the ride is certainly another.  To work on balancing use some of the above maneuvers including the side plank and one legged squats.  Try also simply balancing on one leg and working with the stability ball.



Surfing is great exercise and can yield significant fitness results.  However, if you’re just getting started and want to get the most out of a surf trip, you’ll want to start doing a little pre-training of your own.  Don’t forget to work your lower body as well, as leg strength is also a fundamental aspect of a surfer’s success.

Bodybuilding and Tattoos

People are searching for the ways of beautifying and attracting attention to their bodies and it's quite natural. We want to be noticed and show our body as we see it. There are several types of body modification and I'd like to talk about tattoos and bodybuilding. These are two forms of art which are not completely understood in modern society.  Tattooing and bodybuilding are for strong and dominant people who want to show their individuality. The understanding of "normal" in society varies and when it comes to tattoos not all people are ready to feel their meaning and real beauty. The same thing is with bodybuilding. Some people become nervous in the presence of hunks and tattooed persons as they can't comprehend such things. But the fact that more and more people get tattooed and men and women all over the world try to keep feet and bodybuilding becomes a way of life for most of them changes the situation. For example, in 1936 10 million Americans had one or several tattoos and in 2003 this number grew to 40 million. Nowadays more and more people become tattoo lovers as tattoo helps to define who they are. Tattoo may represent a special event and is done for sentimental reasons. The main thing is that people who go for bodybuilding and get tattoos are ready to stand any reaction of society and are strong enough to be individuals and feel great because they love their bodies and want to make them more attractive not hiding it under stylish clothes but showing it off. Usually a person with unique tattoo or muscled body is admired or loathed.  Woman can get elegant tattoo design and some forms of female tattooing are almost accepted by society while female bodybuilders are often ostracized for that. But the times when women were supposed to be soft and lean are behind- modern life requires strength of will and of body both from men and women. Both tattooing and bodybuilding are connected with pain. The difference is that the pain of the tattooing doesn't last long and one should only bear the pain of the needle penetrating the skin. And building muscle requires intense muscle contractions and heavy lifting causing tearing, rebuilding and growth of the muscle fibers. The pain is regular.  Bodybuilders and tattooed persons get addicted to the chosen type of body art and once they have withstood the pain and discomfort of the process, they want to continue.  The main difference of body bodybuilding and tattooing is that the muscles can atrophy over the time if the bodybuilding isn't maintained and tattoo stays on the skin forever.  Most bodybuilders get tattooed and tattoo ink put into unique designs look great on beautiful muscled body. Both art forms require special attitude and in the case of bodybuilding lifestyle- don't forget to support the body with high quality supplements to achieve desired results and feel great. Tattooing should be done in sterile and trusted salon by professional tattoo artist. Tattoo needles should be high quality as well as all tattoo equipment.  It's great when we enjoy the beauty of our body and do our best to make it more attractive and meaningful. Tattoos and bodybuilding are popular body art forms and they can be easily combined.

The Prison Workout: A Total Body Exercise Routine

Some prison inmates have nothing but a sink, a toilet, their bed, and a few square feet of space at their disposal. They need an exercise routine that can be done in a confined space without equipment. The "Prison Workout," which was nicknamed by some people who saw prisoners without access to weights doing it, is designed to develop strength, endurance, speed, agility, and balance. It also produces gains in muscle, losses in body fat, and plenty of stamina. It is a total body and cardio workout.



The Prison Workout consists of one classic exercise, the "burpee." This exercise works your chest, arms, front deltoids, thighs and abs.



The burpee is a six-count exercise:

1) Stand with your feet shoulder width apart and your hands raised over your head. Then squat down and place your palms on the floor by your feet.

2) Kick both of your legs back so that you're in push-up position.

3) Bend your elbows and lower your body until your chest touches the floor.

4) Push yourself back up.

5) At the end of the push-up, quickly pull both knees into your chest while keeping your hands on the floor. You're jumping back into the squat position of step one.

6) Stand straight up by straightening your legs and throwing your hands in the air over your head. You're now in the position that you started in. You can make the burpee more advanced and increase the explosive power in your legs by jumping into the air as you stand up.



The Prison Workout is done in descending sets. For example, begin by doing 20 burpees without stopping. Rest 30 seconds, and then do 19 burpees without stopping. Rest 30 seconds and do 18 burpees. Continue doing descending sets until you get down to a final set of 1 burpee. That makes a total of 210 burpees.



For most people, 20 sets will be too much to start with. In that case, pick a lower number of sets like 15 or 10 or even fewer for your first workout. Then add a set every 1-2 weeks until you reach your goal. In prison, doing 20 descending sets without stopping is the minimum to be considered a "man." If you can do 25 sets, you're considered to be pretty tough, and, if you can do 30 sets, you're considered a "stud." If you're doing other exercises in addition to this workout, do your burpee workout 3 times per week on cardio days.



If some of you who've read this far are thinking to yourselves, "This Prison Workout is too easy. I'm looking for a man's workout," try one of these advanced variations of the basic burpee:

1) If you have access to pull-up bars, at step 6, jump up and do a pull-up. That will add 210 or more pull-ups to the workout.

2) Place dumbbells on the floor. Use the dumbbells as push-up bars for steps 1-5. At step 6, clean the dumbbells to your shoulders, press them overhead, and then set them back down for the next repetition. In other words, add an overhead press to each burpee. Be sure to use the solid, hexagonal dumbbells rather than the adjustable kind.



By itself, the Prison Workout will strip fat from your body, add muscle, and build stamina. Alternate it with a weight training routine, and you may be mistaken for a Greek god, or, at least, for an ex-convict.

If you can follow simple instructions, then you can build a healthy, strong body in the comfort of your own home using only bodyweight exercises.

Is chocolate good for your heart?

During the past decade, several studies have reported on the potential cardiovascular benefits of chocolate. Cardiologists tended to regard the earliest such reports with a healthy degree of skepticism, since it is well-known that lifestyle choices that benefit cardiovascular health are typically supposed to be unappealing, difficult or painful. For most people, chocolate does not meet any of these criteria.

But in the intervening years, enough evidence has accumulated that most cardiologists will now admit to the potential cardiovascular benefits of chocolate.

What Is The Evidence That Chocolate Improves Heart Health?

Several studies have now documented an association between chocolate consumption and improved cardiovascular health. These generally have been observational studies, and while their conclusions are useful for developing theories, they cannot prove cause-and-effect relationships.

Nonetheless, virtually every study that has examined the issue has reported an association between chocolate consumption and cardiovascular health. Several of these studies have shown that chocolate consumption is associated with reduced blood pressure. At least one study showed that women who ate chocolate had a significantly reduced risk of developing heart failure.

Most recently, a meta-analysis of seven studies was published in the British Medical Journal, showing that chocolate consumption was associated with a 39% reduction in cardiovascular disease and a 29% reduction in stroke.

Again, these studies do not prove that eating chocolate directly improves cardiac health -- but they do demonstrate that there is a convincing association between the two.

 

What Is It About Chocolate That Is Beneficial?

Investigators theorize that it is the flavonols in chocolate that cause vascular improvement. These flavonols can make blood vessels more elastic, improve insulin sensitivity, reduce the "stickiness" of platelets and reduce blood pressure.

Dark chocolate contains more flavonols than lighter chocolate, so most of the published studies have reported on dark chocolate. However, the recent meta-analysis mentioned earlier found that chocolate in any form -- dark or light; in the form of chocolate bars, chocolate drinks or chocolate confections -- was associated with cardiovascular benefit.

 

How Much Chocolate Is Beneficial?

The correct "dose" of chocolate to achieve a cardiovascular benefit has not been determined. The studies that have reported a heart-health benefit from chocolate, however, generally described a range between 100 grams of chocolate per day and consuming some form of chocolate "more than once a week."

Most investigators who have studied this question have concluded that most of the benefit (if there indeed is a benefit) can be obtained by eating chocolate once or twice per week.

 

The Downside of Chocolate

There are several possible disadvantages to adding chocolate to your diet for the potential cardiovascular benefits. These include:

Observational studies are often misleading. Once randomized clinical trials are finally completed, it may turn out that chocolate does not actually produce much of a cardiac benefit after all.

Notably, 100 grams of chocolate equals about 500 calories. So, adding 100 grams of chocolate to your daily diet (the upper dose suggested by available studies) will cause you to gain about a pound of weight per week. Such a result does not seem like it would really be heart-healthy.

If you religiously adhere to one of those popular but mutually-exclusive dietary philosophies (that is, low fat vs. low carb), be aware that chocolate products come packed with both fat and carbohydrates. It therefore violates both of these dietary dogmas, and its consumption will reduce you to a state of dietary sin.

 

Taking care of your health

“Over the past 25 years, the percentage of overweight girls has more than doubled,” says the American Academy of Pediatrics . Minority girls have the highest rates of childhood obesity. That includes Latinas girls. Being overweight can lead to chronic health problems like Type II diabetes. The lack of health care puts minority groups at a greater risk of being unhealthy.

Some of the barriers that a Latina faces when trying to access health care include linguistics, cultural beliefs, and financial status, according to the Center for Studying Health System Change. In some cases it can be a challenge for a Latina to understand English therefore; they feel intimidated to seek health care because it may be a possibility that the health care providers will not assist them in their native language.

In addition, culture plays a role in health care. Specifically in the Latino culture some of the families believe in holistic medicine as opposed to traditional western medicine. Leading Latina’s to not visit a doctor, according to researcher Catherine Dower. Also , financially wise there are many Latino families who are low- income according the 2010 U.S Census which makes it challenging to afford health care.

Being healthy and preventing obesity is very important. If you are are in a situation where you have not visited a doctor in a long period of time I advice you to take control of your health and set up an appointment. Below are some local clinics in Santa Rosa. Some offer free services to teens while others offer a very low rate. Don’t be embarrassed to seek the resources that you may need because they are here for you to use!

Elsie Allen Health CenterPhone: 707-528-5770599 Bellevue Avenue, G17Santa Rosa, CA 95407Web: http://www.myelsie.org/View Map

The Vista Family Health CenterPhone: 707-303-36003569 Round Barn CircleSanta Rosa, CA 95403View Map

Southwest Community Health centerPhone: 707-547-2222751 Lombardi CourtSanta Rosa, CA 95407View Map

Cuidando de tu salud

"En los últimos 25 años, el porcentaje de niñas que están sobre peso se ha duplicado", dice la American Academy of Pediatrics. Las niñas que son parte de minorías tienen el mayor riesgo de obesidad infantil. Este grupo de minorías incluye a las niñas latinas. El sobrepeso puede causar problemas de salud crónicos como la diabetes tipo II. La falta de atención de la salud pone a los grupos minoritarios en un mayor riesgo de ser menos saludable.

Algunos de los obstáculos que una latina se enfrenta al tratar de acceder a la atención de la salud incluyen la lingüística, las creencias culturales, y la situación financiera, de acuerdo con, el Center for Studying Health System Change. En algunos casos puede ser un reto para que una mujer latina entienda inglés por lo tanto, se sienten intimidados a buscar atención médica, ya que puede ser que los proveedores de salud no les ayudarán en su lengua materna.

Además, la cultura juega un papel en el cuidado de la salud. Específicamente en la cultura latina algunas de las familias creen en la medicina holística en lugar de la medicina occidental tradicional. Entonces eso resulta en no ir al médico, según dice la investigadora ,Catalina Dower. Además, financieramente hay muchas familias latinas que son de bajos ingresos, según el Censo 2010 de Estados Unidos, que hace que sea difícil pagar la atención médica.

Estar sano y prevenir la obesidad es muy importante. Si usted se encuentra en una situación donde usted no ha visitado a un médico en un largo periodo de tiempo le aconsejo que tome el control de su salud y haga una cita. A continuación ice una lista de algunas clínicas locales en Santa Rosa. Algunas ofrecen servicios gratuitos a los adolescentes, mientras que otros ofrecen una tarifa muy baja. No se sienta avergonzado de buscar los recursos que pueda necesitar, ya que están aquí para su uso.

Elsie Allen Health CenterPhone: 707-528-5770599 Bellevue Avenue, G17Santa Rosa, CA 95407Web: www.myelsie.orgView Map

The Vista Family Health CenterPhone: 707-303-36003569 Round Barn CircleSanta Rosa, CA 95403View Map

Southwest Community Health centerPhone: 707-547-2222751 Lombardi CourtSanta Rosa, CA 95407

A blog from our leader Alexis Vargas : Hugs not Drugs

According to the American Academy Child and Adolescent Psychiatry the five drugs most used by teens are marijuana, prescription drugs, ecstasy, inhalants, cocaine and heroin. Many teenagers start using drugs at a very young age because they want to look good in front of their friends worried that they might not fit in or it may just be curiosity.What teens are not aware of are the short and long term consequences.

Cocaine, restricts blood flow to the brain, speeds up the heart rate and causes blood clotting, which increases the possibility of having a stroke or a heart attack. Cocaine also limits the body’s ability to fight infections. Not only that, but the user is also in greater risk of having hepatitis, sexually transmitted diseases and HIV/Aids. On the other hand heroin causes collapsed veins, bacterial infection of the blood vessels and heart valves, including kidney and liver disease.

Some teenagers think that marijuana is not a big deal and does not affect the body. In fact, it causes breathing problems, including coughing and wheezing. It also increases the possibility of chest colds. Heavy daily use of marijuana affects parts of the brain that control memory, attention and learning. Furthermore, those who take inhalants suffer from heart failure. Inhalants also cause suffocation, muscle weakness, lack of coordination and can seriously hurt vital organs.

Finally, one of the reasons why prescribed drugs are commonly abused by teens is because it is easy to obtain. Using prescribed drugs for the wrong reasons can lead to vomiting, mood changes, decreased ability to think and can also decrease respiratory function. Now that you are aware of the consequences that drugs bring make the right choice and stay drug free.

Un blog de nuestra lider Alexis Vargas: Abrazos, no Drogas

De acuerdo con la American Academy Child and Adolescent Psychiatrylas, las cinco drogras más utilizados por los adolescentes son la mariguana, medicamentos recetados, éxtasis, inhalantes, cocaína y heroína. Muchos adolescentes empiezan a consumir drogas a una edad muy joven, porque quieren quedar bien delante de sus amigos preocupados de que no podrán ser parte de un circulo de amigos o también puede ser la curiosidad.

Lo que los jóvenes no tienen en mente son las consecuencias de corto y largo plazo que tienen las drogas .La cocaína, restringe el flujo sanguíneo al cerebro, acelera el ritmo cardíaco y causa la coagulación sanguínea, lo que aumenta la posibilidad de sufrir un derrame cerebral o un ataque al corazón. La cocaína también limita la capacidad del cuerpo para combatir infecciones. No sólo eso, pero el usuario también está en mayor riesgo de tener hepatitis, enfermedades de transmisión sexual y VIH / SIDA. La heroína causa colapso de las venas, infección bacteriana de los vasos sanguíneos y las válvulas del corazón.

Algunos adolescentes piensan que la mariguana no es una gran cosa y no afecta el cuerpo. De hecho, genera problemas respiratorios, como tos y sibilancias. También aumenta la posibilidad de resfriados de pecho. El uso intensivo diario de la mariguana afecta las partes del cerebro que controlan la memoria, la atención y el aprendizaje. Por otra parte, aquellos que toman los inhalantes sufren de insuficiencia cardíaca. Los inhalantes también pueden causar asfixia, debilidad muscular, falta de coordinación y puede dañar gravemente los órganos vitales.

Finalmente, una de las razones por cual las drogas recetadas son abusados es ​​por que son fácil de obtener. El uso de drogas prescritas de forma no adecuada pueden llevar a cambios de humor, vómito, disminución de la capacidad de pensar y también puede disminuir la función respiratoria. Ahora que usted esta consciente de las consecuencias que las drogas traen tome la decisión correcta, y mantengase libre de drogas.

Batista's workout routine

Batista, The Animal of WWE, is an amazing physical specimen. Standing 6'6" tall and weighing 290lbs, Dave Batista is a force to be reckoned with. Born in 1969, Batista spent 10 years training as a bodybuilder and bouncing part-time at night clubs before he found his calling as a wrestler. 



The Animal's focus and dedication to his strength training routine has helped him gain significant muscle mass, in both size and definition. Batista divides his workout routine into 3 days:

Day 1: calves, thighs

Day 2: back, shoulders, traps

Day 3: chest, arms

He randomly trains his abs.



Batista workout routine is listed below. As you can see, it generally focuses on multiple sets of 10-15 reps. This type of workout is great for hypertrophy which stimulates muscle growth.



Day 1

Standing Calf Raises: 3-4 sets of 10-15 reps

Seated Calf Raises: 2-3 sets of 10-15 reps

Seated Leg Curls: 3-4 sets of 10-15 reps

Lying Leg Curls: 2-3 sets of 10-15 reps

Standing Leg Curls: 2-3 sets of 10-15 reps

Leg Extensions: 3-4 sets of 10-15 reps

Hack Squats: 2-3 sets of 10-15 reps

Leg Presses: 2-3 sets of 10-15 reps



Day 2

Front Pulldowns: 3-4 sets of 10-15 reps

Rear Pulldowns: 2-3 sets of 10-15 reps

Seated Cable Rows: 2-3 sets of 10-15 reps

Lateral Raises: 3-4 sets of 10-15 reps

Behind the Neck Presses: 2-3 sets of 10-15 reps

Bent Laterals: 2-3 sets of 10-15 reps

Dumbbell Shrugs: 3-4 sets of 10-15 reps



Day 3

Hammer Strength Incline Machine: 3-4 sets of 10-15 reps

Dumbbell Bench Presses: 2-3 sets of 10-15 reps

Cable Crossovers: 2-3 sets of 10-15 reps

Alternate Dumbbell Curls: 3-4 sets of 10-15 reps

Preacher Curls: 2-3 sets of 10-15 reps

Single-Arm Reverse Pushdowns: 3-4 sets of 10-15 reps

Seated Machine French Curls: 2-3 sets of 10-15 reps

Hammer Strength Forearm Machine: 3-4 sets of 10-15 reps

Wrist Curls: 2-3 sets of 10-15 reps

Reverse Wrist Curls: 2-3 sets of 10-15 reps

Twisting Hanging Leg Raises: 3 sets of 15-20 reps

Machine Crunches: 3 sets of 15-20 reps

Top 10: Foods For Muscle Growth

The weight continues: Certain foods will help you build muscular bulk



By now, most men understand the importance of protein in building muscles. When working out, the stress of weightlifting damages muscle fibres. This damage activates a special repair process that eventually forces individual muscle cells to grow. All of this growth requires loads of amino acids, the basic building blocks of life.



But the process of muscle growth requires more than just protein. Weightlifting also burns energy in the form of muscle glycogen, so your diet also needs to include a healthy serving of carbs to both replenish muscle glycogen stores and to boost insulin, a hormone that helps shuttle amino acids into the muscles.



So which foods help you build muscular bulk? We’ve decided to focus on those foods that pack the biggest protein punch. Here are the top 10 foods for muscle growth.

No.10 Quinoa

Reality check: Not all men eat meat. But without meat, how can you get that precious protein? Look no further than quinoa, a protein-packed “grain” native to South America. Not only is quinoa high in protein, but the protein it supplies is also complete, meaning that it contains all nine of the essential amino acids. This gluten-free food is also easy to digest and is high in fiber, magnesium and iron. No wonder the ancient Incas called quinoa the mother of all grains!



No.9 Almonds

Almonds are another plant-based food that is absolutely packed full of protein. Just 1/4 cup of almonds contains nearly 8 grams of protein -- that’s nearly 2 grams of protein more than your typical egg! Almonds are also an excellent source of heart-healthy monounsaturated fats and magnesium. Magnesium is an abundant mineral that’s used in more than 300 biochemical reactions in the body and is specifically known to be involved in energy metabolism and protein synthesis.



No.8 Cottage Cheese

It may sound surprising, but most serious bodybuilders include cottage cheese among their top muscle-building foods. To understand why, simply read the label of your typical low-fat or fat-free cottage cheese. Just 1/2 cup of low-fat cottage cheese packs a whopping 14 grams of protein in only 80 calories with less than 2 grams of fat. Trust us, this one’s a winner.



No.7 Oysters

Although not the most well-known muscle-building food, oysters are another secret specialty of weightlifters and bodybuilders alike. Just 100 grams of cooked Pacific oysters yields upwards of 20 grams of protein with only 5 grams of fat. Oysters also provide more zinc than any other food. Like magnesium, zinc is another mineral that’s essential to protein synthesis, thus making oysters a top food for muscle growth.



No.6 Chocolate milk

Ever since we were young lads, men have constantly been reminded of the importance of milk to a growing body. But even as adult males, milk remains just as important. Because milk is an animal food, it provides all the essential amino acids while offering very little fat (especially skim milk). 

The benefit of milk to muscles is even greater considering that it mixes so well with whey protein.



No.5 Lean ground beef

Red meats, like lean ground beef, are an excellent source of protein, so completely avoiding them because of the "red" stigma might be a mistake. Just 100 grams of lean ground beef contains upwards of 27 grams of protein!



Although such a serving also contains 11 grams of fat and around 200-plus calories, what separates beef from its other meat competitors is all the additional vitamins and minerals it contains. Beef is teeming with vitamin B12, zinc and iron -- all of which are important for muscle growth and development.



No.4 Soy

Whether served as edamame, tofu or soy milk, soy is a bean whose muscle-building benefits simply cannot be paralleled by any other plant source. As one of the few plant sources that provide complete protein, soy packs its protein in style.



Just one cup of cooked soybeans contains over 20 grams of amino acids. Soy is also stacked with other important vitamins and minerals, making this meat alternative one of the healthiest muscle-building foods around.



No.3 Eggs

Quick and easy to prepare, delicious and fun to eat, eggs are a key dietary component of any muscle-minded male. Each egg comes loaded with around 5 to 6 grams of protein at the very low caloric cost of only 60 calories. But it’s not just the amount of protein that makes eggs so special, it’s the type.



Egg protein is considered to be the most readily utilisable protein with the highest biological value of any whole food. This means that the protein in eggs is used most efficiently for muscular growth.



No.2 Chicken

What can we say about chicken that hasn’t already been said? Chicken is the staple muscle-building food. A nice, lean 100 gram slab of this white meat will fill you with a hearty serving of 31 grams of protein with only -- wait for it -- 4 grams of fat.



So, as far as protein-to-fat ratio is concerned, you’re looking at a superstar. Combine chicken’s great taste and its meal-versatility and there’s really no arguing that chicken belongs amongst the top muscle-building foods.



No.1 Fish

When it comes to building muscle, fish really crushes the competition. Take salmon, for example. Not only is salmon a protein powerhouse yielding around 25 grams of protein per 100 gram serving, but it’s also packed with so many other healthy nutrients that you’d be a fool to avoid it. Salmon is loaded with heart-healthy monounsaturated fats and omega-3 fatty acids. It’s also an excellent source of vitamin D, a current media darling. All in all, fish, such as tuna or salmon, are simply the best.

Un blog de nuestra Lider Aolani Contreras: La clave para una vida exitosa es el equilibrio

Como Pablo menciono en el blog anterior, "a mí me parece que el estrés está controlando la vida de muchos estudiantes, especialmente los de la escuela secundaria y la universidad." Estoy totalmente de acuerdo. Como estudiante todos pasamos por momentos llenos de tensión, pero es normal. Tenemos que ir a la escuela, hacer la tarea, limpiar las habitaciones, y aparte de eso tenemos que lidiar con los problemas sociales y familiares, esas son un montón de cosas que tenemos que hacer en tan poco tiempo. Pero siempre es importante tener en cuenta que podemos tomar un descanso, toma por lo menos 30 minutos al día para sentarte y reflexionar, puede ser una de las mejores decisiones que puedes tomar.
Pablo menciono algunas cosas que usted puede hacer para poder aliviar el estrés y me gustaría añadir a esa lista:

* puedes tomar tiempo para ver tu programa favorito

* juega un juego de vídeo

* da un paseo o ve a dar una carrera

* lee un libro

* medita

* escucha música o

* toma una siesta

Otra cosa que puedes hacer es simplemente comer la cena en la mesa en vez de comer en su escritorio mientras usted está haciendo la tarea. Eso puede hacer una gran diferencia. Has tomar un descanso una prioridad diaria. Las investigaciones han demostrado que las personas que toman descansos son más saludables y felices. Empezando mañana si te sientes como si estuvieras a punto de explotar por hacer tanta tarea sal para afuero por un momento y respirar, esos momentos te quitaran un gran peso de tus hombros y te sentirás más saludable. Y ten en cuenta que la clave del éxito es el equilibrio.

Guest blog by Peer Leader Aolani Contreras: The key to a successful life is balance

As Pablo mentioned on the previous blog,” it seems to me that stress is controlling many students’ lives, especially those from high school and college.” I completely agree. As students we all go through moments full of stress, but it’s normal. We have to go to school, do homework, clean our rooms, and apart from that we have to deal with social and family issues; those are a lot of things to do in so little time. But it’s always important to remember that it’s okay to rest; taking at least 30 minutes a day to just sit down and reflect, can be one of the best decisions you make.

Pablo mentioned some things you can do to relief your stress and I would like to add on to that list:
*You can take time to watch your favorite show

*play a video game

*take a walk or go on a run

*read a book

*meditate

*listen to music or

* take a nap

Another thing that you can do is to simply have dinner at the dinner table and not on your desk while you do homework can make a huge difference. Make taking a break a daily priority. Tests have proven that people who take breaks are healthier and happier.Starting tomorrow if you feel like you’re about to explode from doing so much homework go outside and breathe, those moments will take a huge weight off your shoulders and you’ll feel healthier! And keep in mind that the key to success is balance.

Un blog de nuestro Líder Pablo Cruz, La Rutina Diaria: ¿Cuánto tiempo hasta que nos cáiganos?

Me parece que el estrés esta controlando la vida de muchos estudiantes, especialmente los de la escuela secundaria y la universidad. El estrés inicia al instante que el ruido de la alarma suena. Una de mis buenas amigas, dijo: "odio tener que levantarme al ruido de la alarma .

Se siente como que penetra a través de mi cuerpo. "Como estudiante, mis días comienzan con el estrés. Me apresuro a tomar el desayuno y para alistar mis materiales. Tan pronto como llego a la escuela el parqueadero es una molestia y temo que voy a llegar tarde a clase. Mientras camino rápidamente ya puedo escuchar a mi profesor diciendo: "¿mi clase comenzó minutos antes por qué llegas tarde?" Pero finalmente llego a la clase y el profesor pregunta "¿cómo fue la lectura? ... bien, bien, porque vamos a tener un examen."

Incluso cuando estoy sentado sin el examen enfrente de mí, la ansiedad comienza a abrumar a mi cuerpo como un perro hambriento. A pesar de que llegué a clase al final del día estoy agotado mentalmente, físicamente e incluso emocionalmente.

Aun cuando el día de la escuela se ha terminado el estrés continúa ya que algunos estudiantes corren a casa a comer un bocadillo y se preparan para ir al trabajo. Después de 4-6 horas de trabajo, se ha llegado el momento de volver a casa cansados, con hambre, sueño, y agotados. Es tiempo para descansar. Pero la realidad es que no hay tiempo para descansar debido a las tareas. Entonces, de rapantemente se llega la medianoche, o incluso a veces las 2 a.m. Con sólo 5-7 horas de haber dormido los estudiantes se despiertan agotados y una vez más, el estrés toma control.

Escribo esto para tratar de apoyar a todos los estudiantes por su gran trabajo. La escuela no es fácil para todos y tenemos que tomar un descanso, y ser pacientes. Manténgase activos en algún tipo de ejercicio y lo más importante, duerman y sonrían.

Guest Blog by Peer Leader Pablo Cruz, Daily Routine: How Long Until We Fall?

It seems to me that stress is controlling many students’ lives, especially those from high school and college. It begins from the very second we get up to that noisy alarm clock. One of my good friends said “I hate waking up to the alarm clock. It feels like it pierces through my body.”

As a student my days begin with stress. I rush to eat breakfast and to get my supplies ready. As soon as I arrive to school parking is a hassle and I fear that I will be late for class. While walking at a fast paste I can already hear my professor saying, “my class started minutes ago why are you late?” But I finally make it to class and the teacher mentions “how was the reading? ...okay good, because we’re having a quiz.”

Even when I am sitting without the exam in front of me, I tend to freak out as the anxiety starts to overwhelm my body like a starving dog. Even though I made it to class at the end of the day, I tend to be both mentally and physically drained, and maybe even emotionally.

Even when the school day is over the stress continues as some students rush home, eat a snack, and get ready to drive to work. After 4-6 hours of work, it is finally time to go home tired, hungry, sleepy, and exhausted. It is time to rest. But the reality is that there is no time to rest due to homework. Then suddenly it is about midnight, maybe or sometimes even 2 a.m. With only 5-7 hours of sleep a day students tend to wake up exhausted and once again the stress is talking control.

I write this to try and give a pat on the back to all students, great job! School is not easy for everyone and we have to always relax, take a break, and be patient. Stay active in some sort of exercise and most importantly, sleep and smile.

Homework: Upper-arm exercises

Exercising your arms is a very important part of any workout regime. Toned arms give you confidence at the beach or wearing a tank top and help you in your daily life due to additional strength. The great thing about working out your arms is that going to the gym is not necessary. Most arm exercises can be done at home using household objects as extra weight.

1. Arm Circles


2. To tone your triceps, biceps and shoulders, a good exercise to try is arm circles. To do these, either stand up straight or sit up straight in a chair without a back. Stretch out both arms to a 90-degree angle to your body. Open your palms and face them toward the floor. Keeping your arms as straight as possible, begin making circles in a clockwise motion. When you have done as many as you can in one direction, switch directions. Your arms will tire quickly with these exercises, so be prepared. For extra weight, hold a soup can or larger object. Do one to three sets of these per day.


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4. Ball Toss


5. The ball toss is an easy and fun way to strengthen your triceps at home. Grab a small cantaloupe, medicine ball or any medium-size ball that has some weight to it. Lie flat on your back and bend your knees, keeping your feet on the floor. Then, holding the ball to your chest, push it out and throw it up in the air with your arms. Catch it and slowly bring it back down to your chest. Start with 3 reps of 4 per day and then increase in sets of 3 as time goes by.


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7. Tricep Dip


8. This exercise focuses on your triceps and is a good way to exercise that area. To begin, sit on the edge of a bench or a stable chair. Place your hands on the bench or chair and extend your legs out in front of you. Move your body forward so it is not on the chair and you are being supported by your arms. Raise and lower your body, using only your arm muscles. Start with 12 to 15 per day and increase in sets of three as you gain strength.


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10. Bicep Curls


11. A great way to tone is doing bicep curls. To do these, stand or sit in a chair with no back. Place your arms at your sides with your hands toward your body. Slowly bend your arms at your elbow and bring your hands to your chest. This exercise should be done with both arms at the same time. This is another great exercise to add weights to for more resistance. If you don't have additional weights, any handheld item with weight to it will work, like a bottle of water. Again, 12 per day (four sets of three) will be a good beginning with adding in sets of three as you get stronger and can do more.

Exercises that strengthen Thigh Muscles

Increasing muscle mass is one of the easiest ways to burn more calories throughout the day and get rid of excess body fat.  The thigh muscles are one of the largest muscle groups in the body, and focusing on strengthening these to increase muscle mass and size can help you achieve a leaner, sculpted look while burning extra weight.  Some of the easiest exercises that can help increase thigh muscle size and strength include:

Lunges:  Lunges challenge core muscle grops in the hips and upper thighs, and will also help you improve your posture.  These exercises strengthen your lower body and can help to firm aup and tighten the inner and outer thigh areas.

Squats:  Squats are another valuable exercise for challenging core muscle groups in the hips and upper thighs.  Doing squats with weights will provide extra resistance for the lower body and help you increase muscle size and strength in a short period of time.

Plie sqats:  A variation of the standard squat, these exercises challenge the inner thigh muscles and help build up strength in both the lower and upper thigh area. 

Leg presses:  Using a leg press machine can challenge large and small muscle groups in the thighs, and really target muscles that are not challenged with conventional weight-bearing routines.  Learn how to use a leg press machine at the local gym to help sculpt and tone the thigh muscles with ease

Stair climbing:  Using a stair climber or climbing regular stairs challenges the thighs and glutes; this can also help tone up and strengthen the inner and outer thighs, but you can get the best results when the exercise is performed in conjunction as part of an interval training segment

Stretching exercises such as Pilates or simply completing a thorough stretching routine can reduce the risk of developing bulky muscles.  Stretching and breathing deeply encourages oxygen flow throughout the body and reduces the risk of muscle cramping and toxin buildup after an intensive exercise session.  Stretching the thigh muscles before and after a workout is a simple way to keep the muscles looking long and lean.

8 Workout Nutrition Tips To Build Muscle

1. Pre-workout nutrition should mainly include carbohydrates and proteins. 

During intense training, your body depends on fuel from glycogen made from the carbohydrates that you eat. The body can't use fat for fuel during high intensity exercise because there is not enough oxygen available. 



Consuming fruits, vegetables and smoothies 1-2 hours before a workout will build up your glycogen stores. When your glycogen stores are low, your performance will suffer.



2. Research has shown the effectiveness of pre-workout protein drinks (such as whey and casein). 

Your muscles get 2 times as much benefit from a pre-workout protein drink compared to having just a post-workout protein drink. 



3. Post-workout nutrition is important to help your body recover from intense exercise. 

You don't need to eat immediately after your workout but there is a 45 minute to 1 hour window where replenishing your body's fuel (carbs, protein, fats) will optimize your tissue's repair and growth. 



The post-exercise meal should consist of carbohydrates, protein and a small amount of essential fats. A drink, such as a smoothie, is good because it is quickly digestible. A ratio of 2g carbs/1g protein is what you need. 



The carbs should be high glycemic, the proteins should be easily digestible (such as whey) and the fats should be from sources such as fish or flax oil. 



4. Your body needs a minimum of 200 grams of carbs per day if you are a light exerciser. 

You will feel tired and listless without this amount of carbs.



5. Athletes in sports that require plyometrics, speed and weight training need about 2.5 grams of daily carbs per pound of body weight. 

A 180 pound athlete would need at least 450 grams of carbs each day to function properly. 



6. Endurance athletes such as marathoners, swimmers, triathletes need high amounts of daily carbs. About 3.5 to 4.5 grams per pound of body weight is needed. 

So, a 180 pound athlete would need 630 to 810 grams of carbs per day. These athletes sometimes use carbohydrate loading before events. 



7. Protein provides the main building blocks for your muscles. Daily protein needs for athletes should be calculated according to body weight (not by percent of calories). Daily protein targets (grams per pound of body weight) are: 



--Recreational exerciser, adult 0.5-0.75

--Competitive athlete, adult 0.6-0.9

--Growing teenage athlete 0.8-0.9

--Adult building muscle mass 0.7-0.9

--Maximum usable amount by adults 0.9 (your body will excrete excess protein)



For example, if you weigh 190 pounds and want a high protein intake (0.9 gms/lb), you'll need 171 grams of protein. 

Protein should be eaten at least every 3-4 hours (with every meal) to insure adequate supply during the day. 

Your night meal should be comprised of slowly digesting protein (such as lean meats) that will give a constant release of amino acids into your system overnight. 



8. Drink daily about a half an ounce of water for every pound of body weight (180 pound person would drink 90 ounces). 

Drink about a cup of water for every 15 minutes of exercise, during exercise.