Fitness Club

Training at Home

Training with Tanja Baumann - the «Problem Zones» Workout

Miss Fitness Tanja Baumann demonstrates her personal HIPS, BOTTOM, STOMACH AND THIGHS exercises.

The life of Swiss Aerobic Champion and Miss Fitness Switzerland Tanja Baumann (Wädenswil, Zürich), has been totally out of routine in the last few weeks and months.

Appearances at congresses and on TV, fitness studio re-openings, interviews, photo-shoots, articles in the press - everybody wanted something from the successful multi-talent.

But at the same time, the 22-year old has to train regularly to maintain her aerobic fitness level for aerobic top sport.

For example, one of her current goals is to win the Swiss Aerobics Champion Mixed Pairs title at the next Swiss Aerobic Championships, when the Mixed Pairs competition will be held for the first time.

Postscript: Tanja won the 1997 Mixed Pairs, Ladies Solo and Miss Fitness Titles, thus successfully defending her 1996 Ladies Solo and Miss Fitness Titles and adding the Mixed Pairs to her Title collection.

Obviously, Aerobic Instructor Tanja also does a lot of muscle training - ultimately she would like to keep her tight body in shape for many years to come.

For BODY IN SHAPE Magazine, Tanja demonstrates her «Problem Zones» Workout.

DON'T FORGET TO WARM UP!

Keep a bottle of water handy and sip when you need to.

All routines «must» be carried out slowly to get the best results.

Exercises for Training at Home

These photos demonstrate the end position.

Please Don't Forget Your Mat!
Raise your leg slowly, without flexing the upper torso, until your upper body forms a straight line with the thighs. Lower the leg until the knee barely touches the ground. Repeat.
Do the same routine with the other leg.So Simple - and So Effective!
Repeatedly lift and lower the pelvis, without using your legs, arms or upper torso.
With each raise, you will feel the muscles working in the entire pelvic area of your body and feel the effectiveness of the exercise!
Leg Pull-up - Crawl Swimming Stroke
Raise and lower your leg slowly, using the buttock and back thigh muscles only. Only a short movement is possible. Afterwards, repeat with the other leg. Keep your waist and stomach flat on the ground - do not raise them!Please, Don't Fall Asleep!
Raise and lower the upper leg to just above shoulder height. Repeat with the other leg. You can increase the resistance with ankle weights.

Exercises for Training in a Fitness Studio

Strong and taut abdominal muscles look attractive and are essential for good posture and body alignment - by the way, they look great on men too!

Of course, your training efforts will be worth even more if the fat pads are reduced at the same time, so that your newly trained belly muscles can be seen...

Tanja says: you must avoid a hollow back and never pull with the hands on your head.

Carry out as many repetitions as you possibly can - then take a short break.

After your break, proceed with the same routine or change to another belly exercise and take it from there.

These photos demonstrate the end position.

Put Some Fire in Your Tummy
Flat on your back, feet slightly apart, in line with the hips:
Gently raise your upper body, pushing forward with the arms and consciously flexing the stomach muscles.
Then back again.For a Slim Waist
Flat on your back, feet slightly apart,
approximately in line with the hips:
Pull your shoulder diagonally toward the opposite knee.
Alternate the movement with the other side of your body.One for the Advanced Levels!
Flat on your back, legs raised and closed:
Simultaneously raise and lower your shoulders and pelvis.
Repeat.
Not easy to execute, but very effective!Your Lower Stomach Area Will Thank You...
Flat on your back, legs raised and closed:
Lift your pelvis, ensuring that the legs pull straight upward, not behind you.
Repeat.

A firm backside gets numerous admiring looks.

But: nothing ventured, nothing gained, so Top Sport Athlete Tanja attaches great importance to regular bottom training.

As you can see, with great success...

These exercises all require 20 to 25 repetitions for optimum results.

If you have nothing against some muscle growth:
Add as much weight to Tanja's Secret Tip (Routine no. 2) and the Leg Press (Routine no. 3) so that no more than 10 to 12 repetitions are possible.

These photos demonstrate the exercise opening position on the left of the explanatory text and the exercise end position on the right of the text.

Truly Feminine...
Keep your body straight and upright.
Pull the stretching leg with your buttock muscle slowly to the rear.
Avoid a hollow back and any other movements.Tanja's Secret Tip...
Move one leg to the rear till the other thigh is approximately horizontal.
Alternate left, right, left... Do with or without weight, depending on your strength.
This exercise also shapes and tones the leg muscles.
Now We Work the Thighs
Feet positioned at shoulder breadth and pointing slightly outward.
Press till the legs are almost stretched, then back again.

This zone causes a lot of concern among women.

Regular training increases the muscle tension, which results in a visible improvement in body shape.

You will get the best results with 20 to 25 repetitions.

Select an appropriate weight for your fitness level.

Start
End

Looks Easy - However...
Do not use too much weight and exercise with slow,
concentrated and controlled movements.

Trained inner thighs give your legs a beautiful shape and make the legs appear slim.

Start
End

Unusual, But Very Effective!
You can only make a short movement with this exercise.
Use little weight and carry out slowly.

Not sure where or how to start getting in better shape?

Start at home with my coaching and guidance -
View the fitness facts about DVD IN SHAPE:

Concept, Text & Exercises: © Tanja Baumann | First published: © BODY IN SHAPE Magazine, March / April / May 1/97 Nr. 35, Photos: Hans Hadorn | Translation & Adaptation: John Aarsen

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Reactive Health Care Costs Far More Than Proactive Lifestyle Changes
It truly is a shame that we continue to have a fight each and every year over health care costs without ever really getting to the root of the problem, our actual health! I don't believe any semi-sane person would argue that better overall health and wellness in society would not actually lead to lower health care costs, both short-term and long-term. Yet, like so many other things, we have become almost completely reactive in how we deal with these issues, both our health and our health care.

Now, don't worry, I have no intentions on talking politics here. I know for a fact I would have half of the two friends I have now if I told everyone what they needed to hear about our political system and the ideologies that are quickly ruining our ability to prevail as a country, so I intentionally shy away from that conversation. I will say this as it relates to both health and politics; extremes are NEVER the answer!

By now, we should all realize that we are going to pay for health one way or the other, today or tomorrow! How and when is completely up to us individually. Nothing is more frustrating for someone like myself than to hear the complaints or rising health care costs from the person who eats McDonald's six times a week or feeds their children Fruit Loops every morning for breakfast! These individuals simply haven't thought things through and unfortunately, find it easier to blame others or the "system" than to look in the mirror and make some changes in their and/or their families eating habits! The fact is it's far more expensive and uncomfortable to pay for health tomorrow, in a reactive state, then it is to be proactive with good, simple fitness and nutrition, for individuals and families alike.

Ever wonder why we now have nearly 30% of our children actually nearing obesity and dealing with diabetes? It's not government's fault and it certainly isn't the health care industries fault either! I know, for many, that is a tough look in the mirror, but, it is one that any caring parent should be willing to make if your child falls into that category!

Did you know that nearly 65% of all illness can be avoided with proper nutrition, including some forms of cancer? The number of children suffering from obesity due to underlying genetic issues is truly limited, so please, do not allow yourself to fall into that excuse trap either.

To be quite honest, I'm not that smart, but even I can figure this vicious cycle out! Consider this in it's simplicity...doctors make more money by prescribing medications in a reactive approach because insurance covers the cost of the extremely overpriced medications that make pharmaceutical companies billions of dollars every year. The ever-increasing prescription rate has a direct effect on society and the insurance premiums we pay on a whole, whether we are using prescription medications or not.

The reverse of this equation doesn't quite create the income potential for doctors. You see, good nutrition, with or without supplemental nutritional solutions, is not covered by insurance, therefore doctors income, should they recommend or even discuss sound nutrition with patients is substantially diminished. I'm a simple person, but this is the system we have created and it is quite easy to understand why it continues!

Now, couple this with the fact that good nutrition simply is not "sexy", and in most people's opinions, tedious to achieve, and you have an unfortunate cycle that creates a significantly more and more unhealthy society each and every year, while the pharmaceutical industry continues to add to their bottom line!

Almost every one of us can "afford" to fill in our nutritional gaps with just some small changes to our daily diet and lifestyle! It should never be an additional cost, money or time, but merely a reallocation of priority. One which anyone can make work with the plan and support!

Don't make excuses for yourself or your family! When all is said and done, bettering your health and wellness comes down to nothing more than a decision. The level of importance you place on your personal or families well-being now, will absolutely have a direct impact on the costs and discomfort you, or they, live with for years to come.

Lastly, let me clear about this as well! Please don't leave your health and wellness to chance by expecting or assuming your doctor is going to give you all the answers either....they DO NOT have them! They are NOT well versed in nutrition! As scary as that may be, it is the truth! Don't believe me, try and have a deep conversation about nutrition with your family physician! Guaranteed, you will be shocked with the limited input you receive!

As always, make a decision, set your priorities and DO YOUR HOMEWORK!

Jason Horsley is the President, Elite Lifestyle Solutions and a fitness fanatic! With nearly 20 years in and around the industry, his combination of knowledge and passion are without equal. If you have any desire at all to better the way you look, feel or perform, take a moment to stop by http://www.theadvocarelifestyle.com/ to learn more about how they are Building Champions and Changing Lives Daily or the 24 Day Challenge itself! The wealth of information alone will make it well worth your while and if you have any questions at all, drop Jason an email while you are there. Each one is answered by him personally!

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Fitness Tips for a
Healthy Lifestyle

Although I personally do not drink alcohol at all, I have nothing against anyone enjoying it in moderation.

During many festive occasions, especially the Christmas and New Year holiday season, you'll often see rivers of alcohol flowing - without any of the party guests being fully aware or conscious of the fact.

After the festivities, usually at the beginning of January, many people make a resolution to improve their health and fitness by leading a more healthy lifestyle.

Keep your hands - consciously! - off the aperitif before you eat, cancel the red wine with your main course and avoid the brandy after you've eaten - just enjoy the coffee!

Have the courage, calmly and without making a fuss about it, to do without alcoholic drinks at intoxicated parties and sip a light Cola instead or - what about a glass of milk?

Actually, why not? Do you really need alcohol to enjoy a party?

When, despite all your good intentions, you feel that irresistible tingling in your fingers to enjoy what you like - it's okay!

Enjoy your drinks for their flavour, not for quick intoxication.

I don't always have myself in control too, particularly if there's some chocolate lying nearby.

I can easily put away three trays of chocolate in one session.

So long as this only happens every few months, I don't have a problem with it and I don't suffer from a guilty conscience either.

But, if the grip of sweets, cigarettes or alcohol on you has become excessive - a possible addiction - or you (over)indulge too regularly because it's become a habit:

Stop it Now!

Not sure where or how to start getting in better shape?

Start at home with my coaching and guidance -
View the fitness facts about DVD IN SHAPE:

Text: © Tanja Baumann | First published: © Sport Inside Magazine No. 6, December/January 1997 | Photos: Coni Altherr | Translation & Adaptation: John Aarsen

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I'll begin with a caveat: I'm late to the "fat-loss code" game. My radar isn't fine-tuned to the next new thing in the diet world. I have read quite a few books on diet and nutrition over the years -- perhaps that's why I've become somewhat suspicious of them. Having never seen her first one, I decided to explore Wendy Chant's second diet book, Conquer the Fat-Loss Code, because I happened to stumble upon it, and it really did strike me as different from typical books in the category. When it comes to books on losing weight, that alone makes it stand out.

When I say it seemed different, I don't mean just at first glance. Every diet plan attempts to differentiate itself -- why else would anyone pick it up? However, most diet books follow a fairly straightforward formula: Promise an innovative new approach; persuade the reader that this time it's going work; present the plan.

What's Wrong With This Picture

The new approach section is usually the most interesting in any diet book. That's where you get the rational explanation for why everything before has failed, but this time, you're holding the key to success in your hands.

The persuasive section gives you an injection of emotional confidence to layer on top of all that good information. Depending on the skill of the author, you either become drawn in or feel the whiff of a used-car salesman. This is usually the make-it-or-break-it part of a diet book.

Then comes the actual plan. For chronic dieters, this section tends to be a big, fat disappointment. Most plans are the same. Boiled down to their essential elements, most are calorie-restriction diets accompanied by tired advice about exercise. Sometimes there are some diagrams of really fit cartoon people doing squats and such.

Duh.

These plans work, as any dieter will tell you -- up to a point. Typically, there's a lot of water loss in the initial days of the diet. Then there's some actual weight loss. Then the dieter hits a plateau, and the weight-loss grinds to a halt. The dieter becomes frustrated and gives up. The weight piles back on. It keeps piling on. The dieter's body has gone through a famine, and it's determined to protect itself for the next one that comes along. It layers on the fat, and the unhappy dieter ends up heavier than before.

Some Causes for Skepticism

I turned to Wendy Chant's diet plan before reading the book, because I didn't want to waste my time. What I saw there was something that really did seem different. Weird, but not in a goofy way. More like in a good weird-science way.

Since I'm not a nutritionist, I can't actually vouch for the science underlying Chant's plan, but what struck me was that it addresses the body's tendency to adapt, and it does so in several different ways. All of them have to do with tricking your metabolism so that it doesn't go into starvation mode/fat storage cycling.

Chant's plan seemed ridiculously complicated to me at first glance, and I've got to say, there are foods in it I normally would not consume or recommend (e.g., artificially flavored and sweetened products).

It can be very repetitive. I would never want to eat turkey three times in one day. I don't understand why Chant considers that a good idea, but whatever.

Some of the recipes strike me as gross: to wit, "egg poppers," which are basically cold, hard-boiled egg whites. Yuck. Way too many egg whites in this program, period, if you ask me. Double yuck.

Still, I thought there was something intriguing about the plan, and the book made sense to me in a way that didn't make me feel I was being verbally assaulted by a diet huckster -- so I decided to suggest it to my sister, who was in the market for something new and different in the way of a diet plan.

A New Hope

After years of yo-yo dieting, my sister had given up on dieting altogether -- but not on wanting to lose weight. Wendy Chant's program seemed less like a diet and more like a strategy to me, so I called my sister, and we brainstormed about it.

After reading the book herself, she was game to try it -- or at least, a version of it. Her version broke a lot of Chant's rules -- but considering that they're more or less offered as guidelines, not rules, we both thought that seemed OK.

Number one, she gave herself a real cheat day once a week, as opposed to what I would consider the program's weekly "indulgent" day. For my sister, Saturday wasn't about splurging on a dessert or a glass of wine -- she decided to eat whatever she pleased, all day long, and wash it down with an entire bottle of wine if the spirit moved her. She reported that her first cheat day was a gorge-fest, but after seeing what that did to her progress on the scales, she found she could self-regulate and be more or less measured on her subsequent cheat days. She says it's her own personal learning curve.

Number two, she quickly gave up on the exercise plan, and I fully supported that decision. Not that I'm opposed to exercise -- far from it. I just don't think anyone should have to follow a specific diet plan AND a specific exercise plan at the same time. I say, step up your activity with things you enjoy, or put off the exercise part until later -- after you've lost a few pounds and you understand how the diet works, and you're ready to crank things up to the next level.

Number three, she substituted like crazy. She made sure she was substituting a food of similar value -- e.g., chicken or fish for turkey, green beans for asparagus, etc. She just didn't want to go into obsession mode, thinking she had to run out to the supermarket if she didn't have exactly what the plan called for on hand.

Number four, she didn't eat everything. Said she just couldn't. I think eating more frequently is something worth shooting for, but five or six times a day is tough to fit into any schedule, so I sympathize. I don't think I would be in the mood for a Crystal Light protein powder "shake" or a handful of egg whites before bedtime either.

My sister says she stuck to the spirit of Chant's plan, if not the letter, and the reason I'm enthusiastic enough to highly recommend this book -- yes, indeed, I do HIGHLY RECOMMEND it -- is that her experience has so far borne out my expectations.

Qualified Success, Unqualified Optimism

You'll have to look at the plan yourself to really understand what I'm getting at -- I still think it's terrifically complicated, but I now believe it has to be. It seems that alternating the types of food you eat according to this program can trick your body into metabolizing food more efficiently. It's not just about calories in and calories burned, folks. It really isn't.

My sister's results? A steady loss of 2 1/2 lbs. per week for five weeks, which I consider a healthy and sustainable weight loss. She has three more weeks to go on her version of Wendy Chant's eight-week plan, and says if she drops another 7 1/2 lbs., she'll be delighted.

Then you can keep watching this space for updates to see if my sister succeeds at adapting the program further so that it can become a lifestyle that lets her keep the weight off. As everyone who's ever dieted before knows -- that's really the trick.

One more thing: Although I was unimpressed by many of the recipes in this book, I tried several, and some of them are quite good. You really should try the fake French toast. Strange, but tasty.

My sister and I are both hoping Wendy Chant really is marching to a different dietary drummer. Join the discussion! Send your comments to Daily News Central.

Please indicate whether your message is "public" or "private." Public messages may be posted on this site. Private messages will not be published.

We all know that cell phones tend to get warm... even hot... when in use. And this phenomenon has led many to ask if the energy being emitted from these devices might be doing us harm. There's no question that these devices emit heavy doses of radio signals and electromagnetic fields (or EMFs). But the jury is still out on whether we're "cooking our brains" with EMFs from our cell phones. So... what to do about this need for EMF protection: Give up the phone? Wrap our heads in tin foil??

There's a very simple answer to this problem. Get a Bluetooth headset!

Bluetooth headsets have been available for many years now. They range in price from $10 to $200. But even most of the cheap ones work fine. Most wireless phones are able to utilize Bluetooth technology now, so compability is rarely an issue... and you'll generally find that setup takes less than two minutes (of course, you'll want to charge up the headset first, lest you experience a VERY short first conversation!). Most of the headsets allow you to completely control the phone call, from start to finish, without once touching the phone (many including volume adjustment and mute controls).

And of course, Bluetooth headsets (because they themselves are wireless devices) free you up not only from those "hot" little wireless handsets, but also from connecting cables... so you can carry on a snag-free conversation while driving, with your head free to swivel as needed to keep an eye on traffic conditions around you. So you're swapping out a tiny little earpiece in your ear... which emits a signal designed to travel just a few feet to your wireless phone... for a wireless phone that is designed to pump out a signal strong enough to reach cell towers miles away! What's not to love?

With advances in both wireless phone (especially smartphones) and Bluetooth technology, the headsets are less expensive and more full-featured than ever. You can find a great selection on Amazon (along with customer reviews based on their personal experiences) or many other online retailers. You'll have some decisions to make about whether or not you want one with a little boom microphone that you can move down toward your mouth... and whether you prefer in-ear or outer-ear models. Some are more durable than others, and some have better range than others. It all depends on your individual needs and personal tastes... as well as your budget!

So, make yourself a better "on-the-phone driver" and get a great EMF protection device at the same time, with a Bluetooth headset.

Joseph Schnauert is the webmaster of EMFprotectionscam.com, which can help open your eyes to what is often an EMF protection scam, and help serve as your guide to the occasional legitimate EMF protection device as well.

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Fibro Fog is a very real and frustrating Fibromyalgia Symptom. It is a state of mental confusion and memory loss that many people with Fibromyalgia experience at some point. Fibro Fog can be aggravated by a variety of factors such as hormonal fluctuations, sleep disturbances, stress, depression, or over-exertion.

Some examples are walking into a room and forgetting why you went there or when a word is on the tip of your tongue. While there isn't a cure of Fibro Fog, I am going to share some tips with you on how to successfully manage it.

How to Manage Fibro Fog

Write Everything Down:

I used to carry a pad of paper and a pen in my purse and had sticky notes everywhere. I now use my iphone as my reminder database. Keeping notes is important because it helps you to remember to do things and it reduces your overall anxiety connected to your forgetfulness.

I keep to do lists on my iphone notepad reminding me of things I need to do. I also make appointments in my phone calendar with an auto reminder. My calender doesn't look like everyone elses. In addition to reminding me of appointments; my calendar reminds me to pay bills, call friends I haven't talked to in a while, or give a heartworm pill to my dog.

Treat Your Symptoms:

Fibro Fog gets worse when your Fibromyalgia Symptoms flare. I experienced debilitating Fibro Fog when I was sleep deprived. I had trouble finding the right words to say and would get lost while driving. Once I got my sleep deprivation under control, my Fibro Fog became much better.

Get a GPS:

One of the things people with Fibro Fog have difficulty with is driving. I get lost driving on roads that I drive on every day! The easiest way to deal with that is by purchasing a GPS. A new GPS will literally talk you through where you are going. Don't be stubborn because you should remember the roads and shouldn't have to buy a GPS. You shouldn't be cursed with Fibromyalgia but you are. Make your life easier. Let the anger go and take the easy way with this one.

Get Active:

Exercise is an important component to getting better. It also helps to clear you head. Not sure where to start? Read my Ezine article about 10 exercises for Fibromyalgia.

Get Mentally Active:

Did you know you can work out your brain like you work out your muscles? It's time to start giving your brain a work out. Start doing cross word puzzles and word finds. Start playing words with friends or take on your kids in a weekend game of Scrabble.

Other great ways to keep your brain in shape is to turn off your tv and start reading. TV is a passive hobby, you need a mentally active one. Keep a journal, start writing poetry. Do something that requires you to think. Your brain will thank you for it!

Margo is a 32 year old who has dealt with Fibromyalgia for most of her life. Through years of trial and error, she developed a program that has helped her to overcome the pain and other symptoms related to this condition. Her website http://helpingfibromyalgia.com/ is dedicated to the At Home Self Treatment of Fibromyalgia, a chronic condition characterized by widespread pain. We have tips to feeling better that include, diet changes, medications, alternative therapies, conventional therapies, Stroga stretching videos and more.

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We are full of bacteria. This is the same bacteria we avoid with anti-bacterial soap; the same bacteria found on counter tops; the same bacteria found in yogurt. Some types of bacteria are kind to our bodies; others are not so kind.

This is a numbers game. The good bacteria attack the bad bacteria. This decreases the amount of bad bacteria, keeping our digestive system balanced and healthy. If the bad bacteria outnumber the good bacteria, then the good bacteria are destroyed. Consequently, yeast and more bad bacteria are produced, resulting in dysbiosis of the intestine.

Depletion in good bacteria, leading to dysbiosis, can be caused by a number of factors. Poor diet is the leading cause. The computer phrase GIGO (garbage in, garbage out) applies handily to this situation. A bad diet leads to bad digestion, leading to some unpleasant conditions, such as yeast infection or irritable bowel syndrome.

Biotic means life. The good bacteria in our intestines are called pro-biotics. They're good for our health. Mainly at work in the large intestine, they regulate digestion.

Pre-biotics, as their name implies, work before life, or in the early stages of bacteria development. They feed and encourage bacteria growth in the small intestine, so it can perform in the large intestine.

Anti-biotics are used to treat bad biotics in our body. Anti-biotics kill life-good life included. Therefore an anti-biotic barrage on your system will knock out your pro- and pre-biotics, as well as the bad bacteria that caused the illness in the first place. This is a fine way to develop dysbiosis.

To treat bacterial imbalance, add pro-biotics and pre-biotics to your diet. Both are most effective when consumed in yogurt, sauerkraut, or other fermented foods. Both can be added to your diet as a supplement. Supplements containing pre- and pro-biotics in tandem are called syn-biotics. These syn-biotics combine the two in a symbiotic relationship benefiting our body. The effect becomes greater due to the supportive relationship of pre-biotics and pro-biotics.

We have a delicate check-and-balance system regulating our metabolic processes. One might assume that pro-biotics could give an athlete a competitive edge, but that's not completely true. Pro-biotic supplements have not been proven to increase performance in a healthy athlete. Injured or chronically exhausted athletes recover slightly more quickly with pro-biotic supplements, but so do non-athletes.

The body athletic will benefit kindly from pro-biotic supplements because a healthy body will respond more adeptly to the demands placed upon it. Other than that, the benefits are the same as for any person and do not favour an athlete.

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