Knee Arthritis|Knock Knees|Virtual Knee Surgery

Have you ever wished you could have thinner thighs? If so, you might not be surprised to learn, you are not alone. Most women, if asked, will say their thighs are a part of their body they wish they could change! Given this information one must wonder why all exercises and weight loss products don't target this key area! If you're curious how to target this key area and how to get skinny thighs then you've come to the right place!

The great thing about targeting your thighs in any diet or exercise program is this part of the body has one of the largest muscle groups. Doing exercises focusing on the large muscle group in the thigh will not only help you to tone your thighs, but will also help you to burn lots of extra calories when you're not working out. The reason being, the thighs are one of the larger muscle groups and the more muscle one has, the more calories one tends to burn naturally. This means you will burn more calories all day long, throughout your entire body, even when you're not working out! Unlike targeting your stomach muscles, which only hit the relatively small group of abdominal muscles, doing a targeted leg and thigh work out will enable you to burn more calories than if you were to focus on the small group of abdominal muscles. In order to build a great, targeted, thigh workout regimen, you must include squats, lunges, jumping jacks and leg extensions.

Squats can be done either with or without weights. This is a great exercise you can do anywhere at just about any time. To do a set of squats you simply stand up straight and then bend your knees, lowering your butt down until your thigh is just about straight and then stand back up. One thing I've done in my daily routine is add in a few sets of squats throughout the day. While I'm in the office I make sure to do at least one set of ten squats every time I fill up my coffee or water cup. It only takes a minute or two per set, but you can really see, and feel, the difference after only a couple days!

Lunges are another great exercise to do without any need for weights. To do a set of lunges you simply stand straight then take one foot and step forward. With that foot ahead you keep bending your knee until your back knee is nearly to the ground (but don't let it touch!), then, go back to standing straight. Repeat with the other foot going forward and that is one full lunge. Doing a few sets of ten lunges per day will really show you how to get slimmer thighs quickly. This exercise is also going to burn calories and help you lose fat better than most other exercises!

Of course, you can do jumping jacks without weights, but I've found I don't like doing them anywhere that is at all public as you can look quite silly. Jumping jacks will also make you quite a bit sweatier than the other exercises I've mentioned. Because of this fact, jumping jacks are not so ideal for the office. The fact jumping jacks make you sweat, however, shows just how great they are at burning calories. I have started doing 25 jumping jacks each morning before breakfast. Not only is It is a great way to help wake me up and get me moving for the day, but it also jump starts the muscles into burning calories throughout the entire day! Whenever I'm asked how to get thinner, jumping jacks are my first exercise of choice. They really use every group of muscles in your body and burn calories fast! As you know, burning calories will melt fat everywhere and definitely give you thinner thighs.

Leg extensions are a very focused and fantastic exercise for your thighs. The only down side is you really need to have a weight machine to do them properly and get the full effect. If you have access to a gym then I highly recommend you include this key exercise in your routine. The concept is quite simple. First, just use whatever weight you are comfortable with on the machine. Second, sit down and place one leg in at a time. Next, you then extend your leg out until its straight. That's it! Do this ten times and then switch legs. If you want to work out the back of your leg as well, you can do a 'reverse leg extension' which is just what it sounds like. Sit on the machine facing down and then pull your leg (with the weights) upwards. As with regular leg extensions, complete ten reps and then switch legs.

As mentioned in this article, you will need to only concentrate on these three major exercises in order to attain thinner thighs. Now that you know what you need to do, here is the honey pot of information explaining the easy way to incorporate these exercises into your daily routines. Most, if not all, of us work for a living, so take a few minutes out of your work day and do something good for yourself. When you refill your beverage, try to complete 10 lunges and/or squats. Each time you go to the bathroom complete 25 jumping jack or 10 squats. So, if you drink a lot of water, (as you're supposed to) or coffee, think about how many sets of exercises you can complete just by filling your cup and then emptying your bladder! It's a no brainer. Before meetings, try to squeeze in 10 lunges or squats. The blood rush of doing the exercises may just help you stay awake and alert for another boring staff meeting. Before you go to lunch, you can certainly knock out 10 squats without a problem. Honestly, the jumping jacks I do only in the rest room. I know can get away with lunges and squats in the office, but I am not sure how my boss would react to jumping jacks, so I like I said, save those for the bathroom. Also, I don't want everyone seeing everything jiggle! So you see, since these exercises do not have to be done all at the same time, nor do they need the aid of any type of machine (no need for a gym membership and another hefty bill), you should be able to fit them into your work day. Also, these ideas for how to get skinny thighs will work at home as well. As you get better at these exercises, and they no longer pose as much of a challenge, you can think about adding some ankle weights. They are very inconspicuous and easy to hide.

If you take the time and learn to work these exercises into your daily routine, and really stick with them, you'll have thinner thighs in no time. Just remember, any time you are starting some new exercises you should always consult with a doctor to ensure you are healthy enough to do each exercise. Once you have the 'all clear' make sure you do the exercises at least 4-6 times per week to see the best results!

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As one of the fastest growing sports in North America, mixed martial arts (MMA) are practiced by men, women, and children alike. Unfortunately, non-practitioners are quick to describe the sport as violent and barbaric while comparing it to such travesties as cockfighting or dog fighting. To say nothing of the lack of respect these comparisons mean for the highly dedicated and trained athletes that practice mixed martial arts, these characterizations also ignore the many benefits of it when it comes to physical and mental health.

Mixed martial arts were first introduced to North American audiences in the early 1990s. The Ultimate Fighting Championship (UFC) was our first glimpse into the sport, but in the early days most of the fighters practiced only one discipline of martial arts. Eventually, athletes learned that to be competitive they must combine styles so that they could face any opponent, regardless of their fighting techniques. Today, jiu jitsu, wrestling, boxing, muay thai, judo, and sambo are just a few of the martial arts that many MMA fighters practice. To become the best, most well-rounded fighter, they can no longer rely on being an expert in just one field.

Jiu jitsu originated in Brazil and involves learning grappling methods so that practitioners can submit opponents with choke holds, arm locks, and leg locks. Moreover, jiu jitsu teaches fighters how to attack and defend from the ground and allows them to win, even from their back. Through sophisticated use of leverage and positioning, jiu jitsu prepares fighters to be more versatile in their offensive and defensive manoeuvres. Likewise, wrestling teaches fighters to use grappling techniques, throws, and takedowns to dominate a fight. Proficient wrestlers have excellent balance, strength, and mental toughness which are all qualities of a successful fighter.

Boxing is a popular component of a mixed martial artists' repertoire because it teaches effective striking. By using hands and fists, boxers can knock out opponents to win the fight. Similarly, muay thai is a type of kickboxing that includes striking with the hands and feet. Punches, kicks, elbows, and knees are all elements of muay thai striking that make for a more well-rounded fighter. Indeed, fighters often point to muay thai as among the most popular striking styles in MMA.

Another common martial art practiced by MMA fighters is judo. This Japanese martial art is known for teaching fighters powerful throws and grappling techniques. Unlike jiu jitsu, judo is generally practiced from an upright stance, but may benefit traditional jiu jitsu experts because it allows them to take the fight to the ground.

Finally, sambo is a Russian martial art that emphasizes the importance of takedowns and submission holds. It includes standing techniques that are similar to judo or wrestling, while incorporating choke holds, arm locks, and leg locks like those practiced in jiu jitsu.

Ultimately, mixed martial artists are highly skilled athletes who have been practicing various martial arts for years. MMA is not simply a barbaric sport that glorifies violence, but a carefully practiced sport that requires years of dedicated training by its athletes.

Pilates happens to be an excellent way to undertake exercises to strengthen the right muscles and improve body awareness and posture improvement. One of the best reasons for this is that a Pilates workout generally begins with non-weight bearing exercises and body positions that make it easier to support finding better alignment.

If you have forward head posture, knock-knees, bow-legs, or other postural alignment issues, the on-your-back starting position for both matwork and Pilates equipment exercises allow gravity to assist in postural correction. While you're stretching and strengthening the muscles needed for posture improvement during your Pilates training session you're also coordinating breathing with body awareness so that everything you've learned with your Pilates exercises can be applied to every-day life activities, thus reinforcing good health and optimal improvements in body posture.

The long term goal from using Pilates is that the posture improvement habits you are developing shift from conscious exercises and action to unconscious lifestyle habits and become the way that you naturally move, sit, and stand. It is a fairly simple concept that to improve the body's posture and reduce current pain, it is important to practice quality posture principles for your health. This is the secret, hidden benefit for anyone who undertakes Pilates training as a method of exercise. The great benefit of this is that you can contribute to maintaining the healthy lifestyle of your youth by improving posture.

It is a clear easy common-sense approach that a Pilates training program teaches to create and keep efficient movement habits for maintaining health to the whole body. You won't miss out as every Pilates exercise in a training program will combine strength and flexibility including aspects of improved breathing and to induce total body awareness. It is very important to learn the means of listening and understanding what you body is doing and how it moves in order to gain the most benefit from Pilates training.

Pilates training, which was developed as a physical system or movement regime provides the student with a range of choices in bith execises and specialised equipment to assist in the reinforcement of good body movement habits. With over five hundred exercises in the Pilates system, there are lots of exercises to choose from to keep you focused, motivated, and progressing towards your wellness goals. Done correctly, the Pilates exercises help teach you how your body is put together and how to find and use all the right parts for safe, efficient, injury-free movement.

The use of Pilates is not just restricted to the actual training sessions but can be practiced during other sports and fitness activities, resulting in these new habits improving overall fitness and health and a better quality of life.

Want to know how to get your cheating husband back? There are many options that are available to you but few will carry quite the weight of this tempting trick that is sure to knock his socks off. Just remember you have to read all the way to the very end and watch the video in the link at the bottom to get the full effect.

Show Him What He'll be Missing

Chances are good that things haven't been all that great in your relationship for a while if your husband is cheating on you. If you want to get your cheating husband back you're going to have to make a few changes that are designed to get his attention.

Actions always speak louder than words so be sure that you're showing him and not trying to tell him how great things can be for you both as well as your marriage, if he decides to come back to you.

Here are just a few small things you can do to show him exactly what he'll be missing with the other woman.

1. Dress for success. You know the kinds of clothes he likes to see you wear. It's time to dust off the sexy little numbers you reserve for special occasions and make every day a special occasion for the sake of your marriage.


2. Turn up the charm. You remember how you used to listen to every single word your husband said with rapt attention? It's time to go back to that time. Flatter him, hang on his every word, and give him every reason in the world to believe that you are head over heels in love with him. In time, you just might remember what that felt like for you too.


3. Sex sells but only when you use it right. Sex appeal sells even more. Sex should never be used as a weapon in marriage. It's something that should be willingly shared between the two of you. Of course, it doesn't hurt to tempt and tease when you're trying to get his attention. Just be wary of implying promises you have no intention of keeping or it could derail all your careful effort.


4. Create a sense of anticipation in your household. Let him drool a little. Create an atmosphere of passion but don't give in and give him what he wants until you get what you want too. Sex shouldn't be a weapon but that doesn't mean it can't be a powerful tool.

The nation of China is one of the world's oldest civilizations and its history is as diverse as it is long. There are hundreds of dialects, traditions, and beliefs that a population in an excess of over a billion share. Needless to say China doesn't just have one martial art despite attempts by the Chinese government to nationalize martial art arts.

Because of China's rich martial arts heritage the government and China's military did not need to create a style of hand to hand combat from scratch, but rather formalize one of China's many native fighting methods. While many forms of Kung Fu have been turned into performance art San Shou or Sanshou still keeps the combat in combat martial arts, and can easily turn deadly.

In competition San Shou a variety of techniques can be used by fighters, but while early matches were barehanded with few safety precautions in today's matches athletes use a host of protective equipment though there are some exceptions. A fighter may punch or kick an opponent's legs, head, and body to score points, and sometimes knee strikes are allowed if the rule set referred to as "San Da" is in use. Throws and takedowns are another way to score points, and Judo and wrestling throws can be used in matches. Competitions can be held in either in boxing ring or on the traditional lei tai a raised platform where it is actually possible to knock your opponent off the platform with a strike or a throw to achieve a win.

One thing martial arts have done over time has been to promote cultural understanding, and provide friendly competition. The more you learn about someone else's culture the less chance there is for fear which can breed hate which in turn can lead to real violence. Though not as popular as other forms San Shou it isn't just practiced in China and some techniques have been adopted by Muay Thai and mixed martial artists for competition, because San Shou includes several different strikes and throws. Also from a practical standpoint the more you know about someone else's style the more prepared you will be for combat. While China's civilians are only taught the sport version of San Shou some practitioners who train in secret teach a more lethal form, but the military would learn the hard way just how important close combat training is on the battlefield.

After losing the Korean war to the United States and other allied nations the Chinese military took a hard look at what they were teaching their troops and among issues dealt with was hand to hand combat. Army chief Peng Dehuai consulted martial artists from every providence in China and had veterans and medical experts evaluate their style's effectiveness. The new system had to be simplistic, direct, and effective again larger stronger opponents. After thoroughly testing the system in training camps the first Sanshou manual would be published by the military in 1963, and the new training would be employed against Soviet troops using Sambo during border skirmishes.

Now if you have ever been in a real fight where you don't know your attacker's intentions you have to assume the worst, so you use the most brutal self defense techniques you know and the same goes for San Shou. Biting, join attacks, head butts, and strikes to areas like the groin, knees, and spine are all band in competition, but they're encouraged in self defense and military training. So if you find yourself dealing with hostile Chinese soldiers don't think for a moment that they don't know how to fight. Wushu might be more popular, San Shou is much more brutal.

1. Djembe Size

Sometimes, people looking for their first djembe will buy the smallest, most inexpensive drum they can find and expect to become a professional player in no time. Please do not make this mistake! Smaller djembes are fantastic for children, but as an adult player you should opt for a djembe with at least a 9"-10" playing surface diameter and a 19"-20" height. Your hands need room to learn all the different striking techniques and trying to play a djembe that is significantly too small will work against you. For many players, the most comfortable djembe playing position, is seated in a chair, with feet planted on the floor and the djembe lifted slightly off the ground while anchored between feet and knees. In this position, the drum will ideally rise about 2-3 inches above your knees (if much lower, your knees will be obstacles while striking and if much higher, your arms will be raised uncomfortably high while striking). A djembe with a 24" height and a 11"-12" playing surface is most commonly recommended for adult players.

2. Djembe Drum Materials and Construction

Traditional djembes are made from a single piece of wood (ie mahogany, lenke, etc) and range from Intermediate/Jammer to Professional level (Please note these categorizations refer to djembe construction quality rather than player skill level) and come in a variety of sizes. Most wooden djembes are rope-tuned and commonly have goat skin heads. Many players like wooden djembes for their warm, rich tones in addition to their traditional hand-carved look.

Djembes can also be constructed of synthetic materials, such as Fiberglass djembes. Fiberglass djembes often have a more amplified, resonating tone with deeper bass. As a result, many players prefer these while performing so the djembe can be heard among other instruments. Players also like fiberglass djembes for their extreme durability and light-weight. These qualities make for an ideal traveler's djembe.

With that said, you should select the djembe best suited for your preferences and lifestyle. If you're a person who like a lot of bass or may be traveling frequently with your djembe, you may want to consider a fiberglass djembe. If you like warm, full tones and a traditional hand-carved look, you should consider a wooden djembe.

3. Environmentally Friendly Djembe

It's very important to consider the wood source of your djembe. Is the wood used to make the djembe "Lacey Act" compliant? Purchasing items made from illegal wood is extremely harmful to the ecosystems of the world at large, and provides much more detriment to Mother Nature than the rhythms you play on drums carved from it will ever benefit you as a player.

Whichever company you buy from, please make sure the wood used is Lacey Act compliant, sustainably harvested. Never buy from a company that can't back this up. If a drum sounds too cheap, it probably is. Particularly on eBay you will see knock-off carvings of drums that appear similar to legitimate products, but are made from illegally harvested wood. Not only are these drums inferior in quality, they're also leaving behind an ecological footprint that is unsustainable.

4. Djembe Head

Most wooden djembes have goat skin heads. Jammer style wooden djembes have treated goat skin heads, and professional wooden djembes have untreated goat skin heads, providing for better tonal range and increased bass.

Many fiberglass drums also have goat skin heads, but more often than not, they will come equipped with a synthetic head. If you decide to select a synthetic-headed djembe, keep in mind that not all synthetic heads are created equal! Some synthetic heads consist of a harder plastic, resulting in a very tinny sounding drum. Other synthetic heads have a more realistic, malleable feel.

Fiberglass Drums made by the brand, "Freedom Drums," have FiberSkin synthetic heads, which look and feel very similar to goat skin, but maintain their tune much longer, which brings us to the next point...

5. Djembe Tuning

There are two types of tuning systems; Key-Tuned Djembes and Rope-Tuned Djembes. Key-tuned djembes are typically synthetic and include a tuning wrench which enables you to tighten the lugs around the djembe head and in turn make the skin stretch tighter over the head. Key-Tuned djembes are slightly more convenient for the beginner, however you will sacrifice a slight amount of sound quality, as a rope-tuning system holds the skin in place a little tighter.

Tuning a rope-tuned djembe involves a process called the "Mali Weave" which is the process of weaving the extra tuning rope around the djembe head in a diamond pattern, thus creating tighter tension on the skin. The Mali Weave is actually much easier than it looks, and something you should eventually learn as a player. There are many helpful resources and djembe tuning videos across the internet that demonstrate how to tune a rope-tuned djembe drum. If you're willing to learn this relatively simple process, you will find owning a rope-tuned djembe drum quite rewarding. With regards to tuning frequency, this is largely dependent on the conditions in which you store your djembe and your sound preferences. If you would like your djembe to maintain its tune longer, it's best to keep it indoors and in a case. If you prefer a tighter sound, you'll probably find that you want to tune it more often.

6. Djembe Tuning Rope

This is a very important factor to consider if you've decided to select a rope-tuned djembe. Just like djembe heads, not all djembe tuning rope is created equal. Low quality rope on a djembe can truly make an otherwise excellent drum sound sub par. When selecting a rope-tuned djembe, make sure that the rope used is internally braided and non-stretch. This allows the tuning to stay in place. If the rope used is stretchy and more similar to twine, all the work you put into tuning it will be for naught, and you will find yourself with a drum that sounds forever out-of-tune. Ideally, the rope will be made from nylon or polyester material, will be between 4 and 5 mm in width, and will not twist or spiral.

7. Djembe Cost

As mentioned earlier, it's important not to select the smallest, cheapest djembe you can find and expect a great-performing instrument. With that said, however, it is still possible to get a high-quality djembe without breaking your budget.

For players not so concerned with aesthetic imperfections such as minor dents, scratches, small areas filled in with wood glue, slight skin discoloration, etc, there are additional opportunities to save big without sacrificing performance or sound quality. The beginner player will often find that their instrument may become slightly scuffed during the playing process anyway, so it can benefit you to receive or ask about discounts on blemished djembes.

Men are something of a puzzle to most women. If you've ever been attracted to a certain fellow you know that trying to determine what appeals to him isn't easy. All men have their own set of standards when it comes to the women they are attracted to. There are some seduction tips for women that do work with the majority of men. If you really want him to feel hopelessly in love with you, you need to employ a few effective techniques that will knock him off his feet.

Scent has everything to do with grabbing and keeping a man's attention. Most of us do put some thought into the fragrance we wear, but you should also consider where on your body you're applying it. One of the most effective seduction tips for women is to apply your favorite fragrance to a few pulse points on your body that men naturally find appealing. You likely already apply a small amount to your wrists, and behind your ears. Other spots include behind your knees and inside your elbows and ankles. Ensure that you wear the same fragrance each time you see the man you are interested in. You want him to create a strong association between the appeal of the scent and you.

One of the most obvious seduction tips for women is one that most women never employ. You have to be super confident if you want to seduce a man. Even if you don't feel completely confident you need to give the impression you are. This includes being proud of who you are, what you do for a living, and how you look. Never make excuses for your shortcomings. Instead embrace them. Men love this in a woman. They find it irresistible.

Thousands of dogs fly every year. If they could talk; the majority of them would get down on their knees to beg their owners never to force them to repeat the experience.

Unless your dog is small enough to be crated and tucked under your seat, where you have complete control, he or she will be flying in the cargo hold. This is an extremely traumatic experience for many dogs. Some stress out so much, they don't survive it. Others, have such a negative association, it at times causes serious behavioral problems, mainly abandonment issues.

Suggestions to prepare your dog for their flight are:

1. ACCLIMATE YOUR DOG TO THEIR CRATE: If your dog is not crate trained, several weeks before the trip, purchase a crate to allow them to get accustom to it. Place small treats and toys inside, feed them in it, and allow them to sleep in it. They must associate the crate with good things. Leave the door open.

2. MOTION: Once your dog is comfortable with being in the crate, close the crate door while they are in it. If the crate is small, pick it up with the dog inside and carry it around. If it is too large to lift, gently slide it around. Reassure your dog that everything is 'OK'. Repeat this as often as needed. This will help reduce some of the stress of what they will encounter at the airport.

3. MOTION: To prepare your dog for some of the motion they will experience, take them for rides in the car, while they are crated. Start with short car rides; gradually increase the length of time.

4. NOISE: To desensitize your dog to some of the unfamiliar noises they will be experiencing, make a tape of airplane engine sounds and severe weather. Begin playing them softly, and slowly as your dog adjusts, increase the volume, until your dog no longer pays attention to it. Airport and airplane noises can be deafening, and extremely disturbing to many dogs.

5. SEDATION: If you sense your dog is too frighten by the above, or if they suffer from motion sickness, speak to your veterinarian about a mild sedative. You will just need enough to take the edge off, not knock them out completely! For some dogs, a motion sickness medication is just enough to take care of both problems.

6. IDENTIFICATION: If your dog is not micro chipped, now is the time to do it! Also make you have updated ID tags on your dog, with emergency contact address and phone numbers...including one with the address and phone number of your destination. Place the same information in a non-detachable, waterproof manner on their crate. Remember to remove the vacation destination location on the return trip home. You want only your address and phone number.

7. IMMUNIZATION: Be sure your dog is current on all their required inoculations. Carry those papers with you in your hand luggage. This way you will have their health certificate should the airline require it.

8. LEASH: Carry your dog's leash in your hand luggage. Should there be an extended delay, an overnight delay, or your dog escapes from the crate, you will be glad you have it handy.

9. WITHHOLD FOOD and WATER: Food should be withheld for 6 hours prior to your flight. Water should be with held for 2 hours. Make sure the empty water bottle is attached to the crate, should there be a delay. You may need to inform the airline staff that your dog is in cargo, and will need to be hydrated.

10. NATURE CALL: Prior to crating your dog, allow them enough time to relieve him or her self. Do not rush them! Upon arrival to your final destination, you may find you dog soiled in the crate...be sensitive to what they have just gone through. Consider how many times YOU used a rest room during this flight.

11. DISTRACTIONS: Place one or two of your dog's favorite toys, and blanket in the crate. Also by placing an item of yours, such as a T-shirt you have worn; the scent may give your dog a needed sense of security.

12. NON-STOP FLIGHT: Whenever possible, book a non-stop flight. Trying to make connecting flights is one of the leading causes of dogs being misplaced, put on the wrong plane, or left sitting in the baggage area.

13. TIME OF DAY PREFERRED: Cargo holds are not heated or cooled while the plane is on the ground. To avoid hypothermia or heat exhaustion; in the summer try to fly early in the morning, or in the evening. Remember, most thunderstorms occur in the afternoons, sometimes causing a delay for several hours. In the winter, try to book your flight during daylight hours.

14. INFORM THE FLIGHT CREW: The pilots are usually informed if there is an animal in the cargo hold. However, they have a lot on their minds. Ask a flight attendant to remind the captain, so they can monitor the temperature and air pressure gauges for the cargo hold.

15. AIRPORT DEPARTURE: Arrive at the airport with time to spare. Your dog does not need to sense any more stress than they are already experiencing.

16. AIRPORT DESTINATION: Get your dog BEFORE you get your luggage. Ask if there is a designated area where they are allowed to relieve themselves. Give your dog a small drink...they are most likely dehydrated. Don't let them over do it though...remember their stomach is empty. Give them a special treat. They are hungry, and they earned it! The security and relief your dog will sense simply seeing you, will help them from feeling abandoned. Your luggage can always be replaced.

17. FINAL DESTINATION: Your dog has just had an experience you would not wish for yourself. When you arrive at your final destination, allow them enough time to calm down and adjust to their new location. Remember, they have to repeat this horrendous experience on the return trip home.

Bottom Line: Whenever possible, try to make arrangements for your dog to stay home. Traveling on an airplane is not a pleasant event. Either board them in a reputable boarding facility, where they can make new friends...some even have pet-cams where you can watch on a computer, what your dog is doing all day. Or, find a reliable pet sitter. Your dog will be happiest in his or her own home, on their regular schedule, and you will have the added benefit of having someone watch your home for you.

No matter what we do for exercise, there are times when our muscles are aching and sore. For those of us who playing a sport or work out religiously, probably have this type of pain quite often. Electric Heat Pads are great for this type of muscle pain, and work better than most massage contraptions that are available in the market today.

Heating Pads soothe painful, aching arthritic joints. Dry heat, moist heat or microwaveable wraps offer relief.

Cramps can be a discomfort for many, and for some of us, they knock us to our knees. When cramps get this bad, they are often accompanied by a nasty little back pain that won't go away. This is when Electric Pads are help you get rid of the pain. The heat from these pads radiates into your back and helps to relieve the pain.

Heating Pads are flexible and can go anywhere on your body. This means you get effective pain relief right where you need it, when you need it. Applying heat therapy for 20-30 minutes on the lower back can soothe pain caused by muscle spasms and fatigue. A regular Heat Wrap applied with a gentle massage on the lower back provides instant low back pain relief. They are available in a variety of options. Moist Pads are an absorbent sponge for moist heat and comes with a convenient on/off switch. Some pads also offer three different heat settings.

The application of heat is especially beneficial in cases where back pain is due to a muscle spasm in the lower back. These episodes generally occur due to strains, and over exertion and in some cases from stress. In such cases heat therapy is the most practical recourse. When heat is applied, the flow of blood in the vessels increases. This in itself is very relaxing. In addition, the muscles and other tissues in the affected area also relax. Both of these help to comfort and ease the pain and make for easier movement.

However, it is important to know that you cannot play "doctor" all the time. In most cases, a visit to the doctor is necessary, especially if the pain is accompanied by other conditions, such as loss of bowel control, diarrhea, and other unusual symptoms. Heat therapy should not be used in cases when there is swelling and/ or bruising. In such cases, it is better to first apply cold therapy and switch to heat only after the swelling has subsided. It is best to consult the doctor to know when heat is going to be most beneficial.

You can find these Electric Pads online in various stores. They are available in a variety of sizes and attractive colors. Just make sure that you follow the directions that come with your Heating Pads when you use them. Keep in mind, that you should never lie on them, and never use them while sleeping. This is because if not monitored, they can get very hot, and you don't want to end up causing damage to your skin. They also have wires within that might break or twist if you were to lie on it the wrong way, so make sure you read up on your Heat Wraps before you use them.

The human frame is a really amazing instrument and the bursae are just one example of this. Bursae are small, tissue-lined structures that help different items such as tendons or bones slide across one another. However, when bursae become irritated, damaged, or infected, the resulting pain and discomfort gives us bursitis.

The "pes anserine" is a medical term for the leg. The knee joint has a bursa which provides a buffer or lubricant for movement that occurs between three main tendons and the medial collateral ligament which adjoins the bone.

Pes anserine bursitis common in people, particularly athletes, with chronic knee pain. This condition is usually found in people who have tight hamstrings, although it also can be induced by injury (eg, a direct blow). When a person has tight hamstrings or receives an injury to this region, the synovial cells in the lining of the bursa may secrete more fluid and the bursa gets inflamed and painful. In the majority of people, pes anserine bursitis is a self-limiting condition that responds to a program of hamstring stretches and strengthening of the muscles of the front thigh and an appropriate oral anti-inflammatory.

The chief complaint of sufferers from pes anserine bursitis, is pain along the centre of the knee. Although the pain sometimes seems to come from an area directly over the pes anserine bursa, it may also be felt over a rather diffuse region around the centre of the knee. This diffuse pain may be felt because you may also have tearing of the meniscal cartilage, one of the most commonly injured sections of the knee, or even from arthritis.

At its worst, pain from pes anserine bursitis is only mild to moderate. Intense pain could mean a stress fracture.

The primary cause behind pes anserine bursitis is underlying tight hamstrings, which are thought to place extra pressure on the bursa, causing bursal irritation. In addition, you may have bursal irritation due to a direct blow to the area.

Anyone with osteoarthritis of the knee is also at increased risk for this condition. Alignment of the lower extremity can be a risk factor for some individuals. The condition commonly known as "knock knees", or a flatfoot position can lead to pes anserine bursitis.

As a fighter you understand the necessity for power and endurance. These are two traits that you can't do without when it comes down to getting in the ring to knock someone's head off, or to execute a submission. As a fighter you have to have the physical prowess of both power and endurance and this is why I am here to talk to you about kettlebell jerks.

Body Hardening Exercises For Fighters!

Kettlebell jerks are a great way for you to condition your body in order to jump into the ring. This particular lift has several variations, but for the sake of this article I will only discuss one. The short cycle jerk is an amazing lift for you to achieve a super powerful core, a strong back, powerful shoulders, and the cardio to maintain a high level of intensity for minutes on end which is essential in or out of the ring!

So what is the short cycle jerk? Well, in order to pull this lift off you will need the availability of at least a single kettlebell of moderate resistance to start. For beginners make sure to practice with a lighter bell before moving on to a heavy one. The short cycle begins with you standing with your feet at about shoulder width distance apart in length. From here you are going to properly clean and rack the bell at your chest and then follow up with a series of jerk presses. The short cycle only involves a single clean and then is followed up with a series of jerks, unlike the long cycle variation which involves a clean or swing clean movement between each and every jerk press.

In order to perform the jerk you are going to execute a "knee dip" by actually flexing at the knees first as you roll up onto the balls of your feet. Here there is only a mild flexion of the hip to start. As you roll up onto the balls of your feet you are going to simultaneously start to raise the bell above your head with it's building momentum. As the bell rises make sure to fully roll up onto the balls of your feet and simply press your heels down flat on the ground to push your body "away" from the kettlebell that is rising overhead. From here all you have to do is stand up to lock out with the bell above your head. This is a terrific body hardening drill for both MMA and other athletes to ready themselves for competition.

If you haven't already started to implement the kettlebell jerks into your fighting strength program then your program is lacking my friend. Get ahead of your competition by accessing more of my articles on the subject for free. Remember that any fighter can train hard, but only the champions train smart!

Beam is the easiest gymnastics event to teach preschoolers. As long as you keep them on the low beams, they feel comfortable enough to try all the various walks and most of the skills listed below. Beam is easy because the event lends itself to the use of props, music, and various games.

SKILLS
The skills below are listed in a progression beginning with the most basic. All children mature at their own pace mentally, socially, and physically. Children also develop differently in the elements of fitness: strength, endurance, and flexibility.

Difficulty Level A (Parent and Tot)
Walks
forward
relev矇
sideways
bear (on all fours)
L-kicks
backward
step-stag
on-incline beam
lunge pose, V-sit
straight jump dismount (DM)
front support mount
tuck jump DM
Birdie Perch (deep pli矇 w/ hands on beam)
front scale
chass矇 side
straddle mount on low beam (LB)
relev矇 turn

Difficulty Level B
knee scale (L&R)
walk on med-high beam (MB) - no falls
pli矇 walk
back step stag
chass矇 front
small running steps
straddle jump DM
straight 翻 turn DM
squat turn
develop矇 walk
front support mount on MB
step hops
sidewinder in push-up (see photo)
crab push-ups
cross over walks
jump, switch feet
side kicks
cartwheels LB
front scale (5 sec.)
bounce ball while walking on LB

Difficulty Level C
Lunge step stag
Low tuck jump
Squat mount
Pike jump DM
Tuck jump DM 翻 turn
Straddle support
Leg cut-hip uprise on HB
Kneescale DM
Chass矇 (MB, no falls)
Straddle mount on MB
Handstand with spot
English handstand with spot
Long running steps

Difficulty Level A is for Parent and Tot classes as well as a place for all preschoolers to start. Basically speaking, Level B is appropriate for three and four years olds and Level C is for five and six year olds. Any child can progress to Level C after completing the first two levels.

I believe that keeping individual check-off skill lists in preschool classes isn't appropriate. This takes too much time out of class. Most preschool classes are 45 minutes in length. This is just the right amount of time for a fast-paced, fun-filled, perpetual moving class. There's no time to use individual skill sheets. What is recommended, however, is a "class check-off list." At the conclusion of the class or day the instructor should date when the skill was taught. Coaches who instruct a large number of classes weekly can't be expected to remember from week to week what skills were mastered in each class.

Safety Notes

A few safety comments about the beam are important to keep in mind.
1. Don't put a child on a beam higher than his/her waist. Children can learn all the skills they need on low beams in preschool. If you're forced to use high beams, build mats up to them so the students can easily "see" over the beam when they mount.
2. Teach the children how to fall! If they feel like they are about to fall, teach them to jump off safely. This lessens their fear to get on the beam initially.
3. Teach the student to "feel" the center of the beam through their body.
4. Don't have the tots dismount any further than they can jump up from a two foot take-off. Please watch their joints and hold their waist not their hands while they walk on the beam.
5. Have students dismount onto a 4" landing mat, not an 8" skill cushion. There's too much give to the landing when they're asked to jump into a skill cushion.

Spotting
If you keep the tots on the low beam and teach using progressions, there's very little need for spotting. If you must put them on the high beam, spot them on their walks by holding their waist, not their hand. Even a slight loss of balance could pull and tug at their arms too much and possibly injure their elbows or shoulders.

Remind them to look at the end of the beam when doing their walks, not down at the beam in front of their feet. Give the children various arm positions while they're doing their walks. Don't have them just do the arms out at the sides (airplane arms)- put some pizzazz and style into the arms. Have them overhead, on shoulders, on the waist, on the tops of the thighs, bow and arrow, V-shape, hug yourself, and various ballet arm positions.

Teach the children the proper ballet terms for the walks, and what they mean in French.
1. Chass矇-to chase
2. Pli矇-to bend
3. Develop矇-to bring up and extend

You should always give more challenging walks and combinations to those preschoolers who need them. For instance a side combination for three years olds might be chass矇, chass矇, step together. A four year old might do chass矇, step over, chass矇. A five-year-old could do chass矇, step together, step over. Always challenge the kids who are ready for more.

If you're looking for more beams, there are many varieties on the market. I like the three-layered red, white, and blue ZIN-KIN Beam. Use cloth jump ropes laid on the floor to be used as their own beam. Taped lines work well, too. There are two beams you can find in equipment catalogs you might want to get. The Edu-Beams (it has shapes, numbers, and colors on it) and Beam-Links (this beam comes in sections with a Velcro top which are great for mobile programs).

Vary the way you place the floor beams. Zigzag them, put them in a triangle or rectangle, or build inclines, planks, ladders, stairs, or other beams up to it.
Always have the student mount and dismount-even if it's a step-on mount and a straight-jump dismount (Ta-da!) at the end. Use visual cues such as footsteps, hand prints, small foam letters and bean bags to "tell" them where to put their hands or feet. Place two floor beams by each other. Have the child's hands on one and feet on the other. Move laterally down the beams. (Call this spider walks.) Use descriptive language and catchy names often, but always teach the proper gymnastics name too.

Stations
Creating different stations or challenges at the beam area is easy with the use of props. A "station" is an area where students can go and work by themselves on a task that is basically self-explanatory. Successful preschool classes are based on children learning through instruction and self-discovery.

Have a station where the children exercise. They can place their hands on the beam in a crab position and do tricep push-ups. The children can place their hands on the beam and stretch out to a push-up position with their feet on the floor and move laterally down the beam (sidewinder push-up). If it's an older boys' class, have them put their feet on the beam, stretch out in a push-up position with their hands on the floor and do decline push-ups.

Have stations where the students can work on hand-eye coordination activities like throwing balls to other children while they're each on a floor beam. Have them roll a ball, football or exercise wheel down the beam. Put photo cards or pictures on the beams to step over that goes with a special theme for that day. Have a cone on each side of the beam with a rope in the cones to create a barrier to step over, etc. Have plastic bowling pins next to the beams to knock over for pli矇 walks and to develop foot-eye coordination. A station utilizing the concept of crossing the mid-line of the body can be created by putting cones alongside the low beam. Put foam balls on the top of the cones. The task is to pickup the balls, cross their arms, balance, and put the balls on the other cones.

Put the beam over the pit to create a crocodile pit and then use bubbles to help the kids jump off into the pit. Have a station where the students put their hands on the beam and their feet on the floor and they work on handstands, handstand snapdowns, and cartwheels. Use a beam or oversplitting for the older children as a waiting station.

Use the plank, ladder, and floor beams to connect the high beams in patterns. Have the low beams in a square and children all spread out two to a beam. The teacher in the middle can review poses, positions, and various walks. In Parent and Tot classes, Mom can hold the child's feet and place a hand under the child's tummy to do wheelbarrow down the beam. You can put a trapezoid piece across a floor beam and use it a s a surfing station. Put three hoops at the end of the beam, decorate his tummy and face with tape on he floor land have the kids dismount into "Frosty the Snowman," or add antennas to the top hoop and call it a ladybug.

Other Activities

Using props such as jump ropes, balls, scarves, lummi sticks, hoops, and ribbons can make the class easy for the coach and fun for the student. Children frequently feel more confident on the beam if they have something to hold. Here are some props and ideas for their use:

Hoops
1. Place them lengthwise tucked snugly under the medium beam. The students can use this as an " in and out" station.
2. Place them snugly under the medium beam facing the end of the beam and create a tunnel to get back in line.
3. Slide a hoop under the floor beam and let the student hold the hoop (steering wheel) and drive down the beam. Children can just hold the hoops in their hands and drive their car, also.
4. Use the hoop as a jump rope.
5. Roll it alongside the beam as the student does various walks and motor skills.
6. Place the hoop over head and "flutter" or overhead and twist for helicopter.
7. Hold the hoop with both hands and move like a figure 8 as the child does walks down the beam.

Jump Ropes (cloth pieces of clothesline)
1. Hold the rope at various heights (overhead, shoulder height, low) and do leaps, poses, walks, turns, and motor skills.
2. Use as a jump rope.
3. Make figures in the air as child walks down the beam.
4. Put the rope around the child's waist. Cross the rope and have a teacher on each side and pull creating a turn. (spider web)
5. Place the rope on the floor and use as a beam.

Rhythmic Ribbons and Scarves
(Alternative: crepe paper streamers)
Keep the ribbons short so that they don't become tangled. Have the children move down the beam doing various poses, walks, turns, and motor skills while they make flowing arm movements with the ribbon in their right hand, then left hand.

Lummi Sticks, Foam Shapes, Bean Bags
This is a great "child-directed" lesson. Give each child a piece of equipment. Ask them to participate by suggesting out loud some ideas about what they can do with these pieces of equipment while they move down the beam. Call on each child to encourage participation.

Balls and Balloons
These activities are limited to the floor beams only. On the high beam the child tends to "walk" right off the beam following their ball or balloon- Oops!
1. Bounce them on the side while moving down beam.
2. Hold at various levels while doing movements on the beam.
3. Throw, roll, or bounce a ball to partner while standing on another floor beam.
4. Roll the ball down the beam.
5. Do rhythmic movements with the ball in hand while moving down the beam.

Games
All children love to play games. Here are a few for beam:

1. Hokey-Pokey- Bring a tape player over to the beam area with the music playing. Arrange the floor beams so that all children face the same way (towards the instructor). Have the instructor lead and do the song while the kids are on the beam. This works balance, directionality, turning, and movement to music.

2. Simon-Says- As a way to review poses, positions, turns and walks, play this familiar game while all the children are on the floor beams. No losers, though, the "losers" just go to another beam.

3. Head, Shoulders, Knees, and Toes- This familiar song can be sung while the kids walk down the beam. They can say, "head, shoulder, knees and toes, knees and toes, knees and toes, head, shoulders, knees and toes" while they're touching the correct body parts and walking down the beam. At the end of the song and the end of the beam they can say "all turn around." Then they're ready to go down the beam again.

Balance beam for preschoolers can be fun for them and a treat for the instructors with just a little preparation and planning in the lesson plans. Use these ideas- good luck!

4. Macarena - Spread the kids out and have them do this popular dance. Have a wedge of cheese mat (incline) at the end of the beam. When they finish the dance all dismount down the cheese wedge and then you have Macarena and Cheese! (Thanks Steve Greeley for that joke!)

5. Vegetable Soup - Lay small foam cut outs of vegetables on the beam. As you move down the beam with various walks, pick up the vegetables to the end of the beam and then you have vegetable soup!

A couple things I like about Anderson "the spider" Silva is his quick hands and his vicious elbows and knees. He has quickly become a "superstar" in the UFC, after his long run in Pride. Now he takes his flawless record, along with his "devastating" knock-outs to the Silver Star clothing line brand. The Silver Star Black Anderson "the spider" Silva premium long sleeve thermal shirt offers the ultimate in "style" and "fashion".

Silver Star took championship style to an entirely new level when they created this signature series t-shirt. You can enjoy the comfort of wearing a "breathable" thermal tee that features a royal monogram design with metallic foil graphics of true spider webs! Some of the attributes of the Silver Star Black Anderson "the spider" Silva premium long sleeve thermal shirt include:

• Lightweight and "breathable" thermal tee


• Premium fitted


• Softhand screen printed graphics


• Metallic "foil" graphics


• Rib knit collar and cuffs


• Tagless collar


• 100% Made in the U.S.A.


• 100% Cotton

You can show your allegiance to one of MMA's "pound for pound" best fighters in style by sporting this t-shirt. Not to mention, all your buddies ( and street thugs ) will "think twice" about messing with you as you wear this shirt with pride. This shirt is great to wear in both the summer and the winter times. Along with the soft hand screen and foil graphics, and the rib knit collar and cuffs, it makes for a very comfortable fit. This shirt is not only "stylish", but also "tough" at the same time.

Contrary to popular belief, many people with foot problems do not have any pain in their feet. Instead, the area of pain is transferred up the body, to the knees, hips, lower back, or even neck. An example of this is one whose feet roll inward, which causes their pelvis to jut forward. This, in turn, causes the upper back to "hump" and the head to move forward, all in an attempt to keep the body balanced. In fact, 80% of people over forty years of age experience bodily distortions directly resulting from supinated (rolled out) or pronated (rolled in) feet. The most common symptom of this problem is not pain, but rather, a general feeling of fatigue.

Your feet must be flexible enough to adapt to changes in the terrain, yet rigid enough to provide solid propulsion when walking. Problems arise when there is too little or too much mobility in the foot and ankle. Visual signs that the foot and ankle are causing problems include: bowing in of the Achilles tendon, lateral heel wear on shoes, patellar (kneecap) malpositioning, weak psoas (hip flexor) muscle, and anterior pelvic tilt.

Orthotics can help stabilize your feet and ankles, thereby alleviating the associated pains. Orthotics have been shown to help the following conditions: excessive pronation, arch pain, bunions, plantar fasciitis, heel spurs, Morton's neuromas, shin splints, Achilles and patellar tendonitis, patellofemoral syndrome, iliotibial band syndrome, hip bursitis, hamstring strains and spasms, stress fractures, ankle sprains, chondromalacia patella, knee collateral ligament injury, vertebral subluxations, lower back pain, leg length inequality, sciatica, spinal instability, lumbosacral strain, lumbosacral facet joint jamming, L4/L5/S1 disc degeneration, temporomandibular joint (TMJ) dysfunction, cervical muscle spasm, and pelvic rotation.

Besides orthotics, wearing properly fitted shoes is very important for foot health. This is especially important for women, as they are four times more likely to have foot problems due to the type of shoes they wear. Shoes have been shown to be the principle cause of forefoot disorders in women, and 88% of women wear shoes that are too small for their feet. Proper footwear for the proper activity reduces fatigue because the bone alignment is correct.

When buying shoes, pay attention to the width and arches of the shoe as well as the length. Each type of shoe has a particular arch to support the movements the foot needs for that activity. Alternate shoes daily and with each activity. All fitting should be done weight bearing. You should have your feet measured by a qualified professional occasionally, as our foot size tends to change with age. When standing in a shoe, there should be three-eighths to one-half inch space from the longest toe (which is not necessarily the big toe) to the front of the shoe. The toe box must be wide, high, and long enough to allow for toe movement. If it is too narrow, the toes will be crowded and calluses will form. If it is too short, the shoe will cause nail problems and jammed toes. Any shoe that does not have laces is too tight; as it needs to be so to prevent the shoe from falling off, so avoid these if at all possible. If, after some time of wear, your shoes show a "pushed over" vamp (the lace area), it is probable that you have biomechanical foot problems.

If you have back pain and answer "yes" to any of the following questions, your pain may be related to problems in your feet:

1. Do you stand or walk on hard surfaces more than four hours per day?

2. Do you regularly participate in a physical sport?

3. Are you forty years of age or older?

4. Have you had a previous knee, back or neck injury?

5. Do your shoes wear unevenly?

6. Do you have joint pain while standing, walking, or running?

7. Is one of your legs shorter than the other?

8. Do you have "knock knees" or "bow legs"?

9. Do you have any obvious foot problems, such as bunions, corns, or flat feet?

10. Do your feet toe out when you are walking?

Whether a foot tends to pronate or supinate, these chronic, repetitive forces are transmitted along the kinetic chain to the knees, hips, back, and neck. To stabilize the feet, well-fitted shoes and custom-made orthotics are necessary. By providing proper support for each phase gait, these will ensure balanced function throughout the musculoskeletal system.

References:Austin, William M, DC, CCSP, CCRD. "Repetitive Microtraumas and Chronic Low Back Pain." Practical Research Studies, Vol. 15, No. 3, 2003. Charette, Mark N, DC. "Every Shoe Has a Story to Tell." Orthopedic Notes, 2003. Danchik, John J, DC, FICC, CCSP. "Posture Starts From the Ground Up." Orthopedic Notes, 2003. Greenawalt, Kent S. "Serial Distortion: It's Effect on the Patient." Orthopedic Notes. Hyland, John K., DC, DACBR, DABCO, CSCS. "Foot Flexibility and Hypermobility." Practical Research Studies, Vol. 17, No. 2, 2004. "Tips on Foot Care from Faculty Doctors at Northwestern Health Sciences University." Northwestern Natural Health News Service, 2003.

There are so many options open to individuals who are looking for something a little special and even daring this Halloween. Costumes are better than ever nowadays and many are made to fit in all the right places in order to make the most of your body and looks. If you have an invitation to a Halloween party this year then isn't it about time that you began to look at your options?

For ladies the sky really is the limit. Obviously there are the tried and tested old favourites such as the sexy witch costume. These come in many different sizes and there should be one to suit everyone. A popular way in which to wear the witch costume is with either a little fascinator type of hat or with a large velvet hat. Adding colour and texture to your accessories will make a good costume a knock out costume which everyone will notice. The addition of some fishnet or cobweb tights will make all the difference too. Why not add a pair of knee length leather boots as a finishing touch and remember to go all out smoky and dark on your make up and nail varnish too!

Another tried and tested old favourite for a Halloween party is the cat outfit. If you are young and confident then you could go all out with this and wear a body stocking or PVC cat suit and mask. If however you are not so confident then why not try a little black dress along with a cat mask and some bold make up. Don't forget the tail and ears and you will be well on your way to making a statement!

Not forgetting the men, why not wear a sexy fireman or policeman outfit to that Halloween night out? Ladies go weak at the knees for a man in uniform and all men look good in these styles of costume. You can buy these or even hire these from party and costume shops and you will be sure to be an 'arresting' sight!

Another classic outfit is to make like Richard Gere in An Officer and a Gentleman. Women cannot resist this outfit and white looks amazing on most skin tones. You will certainly be able to sweep the lady of your dreams off her feet in this get up.

It must be noted that lots of women are entranced by pirates after seeing Johnny Depp as Captain Jack Sparrow in Pirates of the Caribbean. Dress as a pirate at Halloween and you will have the women flocking round you. There are many complete outfits on the market and some even have fake boot toppers to give you that real seafaring look. Remember if you are dressing as a pirate that you will need a little black eyeliner to make you look the part.

All in all you need to wear a sexy Halloween costume which makes you feel confident and comfortable. Shop around and even try some on and see what makes you feel and look your best.

Boxing is a highly effective method of self defense for the streets. Boxers are the best strikers and have the most lethal fists of any fighting styles. When two fighters are equal in skills, it's almost always striking that decides who is victorious.

Boxing is much easier to learn that martial arts as there are basically only 3 punches. And that's why boxers are feared on the streets because the most effective fighters rely on just a couple of strikes that work almost every time for them. Boxing is still the most effective combat for racking up fight ending knockouts. Let me take you through some highly effective boxing tips for the street.

1. Protect your personal space

To protect your personal space before a fight starts create a boundary.

Boundaries can be set and maintained by using non-physical or "soft" skills, particularly through communication skills.

Range dictates a lot and unless you are armed in some way, the maximum distance you will be given at the beginning of a physical altercation is limited by the length of your arms.

Quite simply the gesture of raising your hands - and this should be done in a way that does not insinuate your combative intentions - presents another human with a social barrier.

Only a person wanting to become physical will try to breach this barrier. Once they attempt to do this you have your signal to act or pre-empt them with a strike.

A hard ram rod style jab works best, if you are attacked first and want to keep your attacker at distance.

2. Strike First, Strike Hard

Setting a barrier provides an individual with the opportunity to pre-empt their attacker.

Meaning to strike first!

Pre-emption is a consistently effective combat technique.

At conversational range, approximately one arm's length or closer, action usually beats reaction.

Which is why so many people get head butted because they let the aggressor breach their personal space.

When an aggressor moves forward and tries to breach your boundary then hit first and hit hard with a right cross - the big weapon in boxing, aim at the head the most damaging area to target, this will also force the aggressor to protect rather than attack!

3. Attack Attack Attack

If someone attempts to assault you, you must meet force with force!

You attack the attack and keep going forward until you can escape or the threat is no more.

Once you have applied a pre-emptive strike keep the pressure on with your attack firing straight one-two punches.

4. Defend the Attack

Mistakes can happen in a fight and you could find yourself on the receiving end of a beating.
If you are caught off guard or attacked by surprise then it's important to regain the initiative in these situations as soon as possible.

Block or cover your attacker's strikes by tucking your elbows into your side to defend your body and hanging your hands by the side of your head to protect your face.

You need to keep mobile to be able to stop as many strikes as possible rather than curling up in a ball and being a static target.

Ensure you can see through your cover so you can quickly turn defense into attack as quickly as possible.

5. Fight Dirty

Boxing on the streets is very different to boxing in a ring - where there are rules. Boxing on the street there are no rules other than to survive and there are many dirty boxing techniques that can help you win a fight.

These are very effective and can physically and mentally weaken your attacker and open the door to safety.

Here are some of the dirty boxing techniques that can be very effective and difficult to defend against:

• Use your head to knock your open off balance or knock him out
• Tie up your attackers arms, control him and let your punches go.
• Thrust your knee into his thigh or ribs when you have tied your opponent up.
• Follow through with your elbows on your punches to cause cuts and maximum damage.
• Tie your opponent up and use your elbows and shoulders to force your opponent back and knock the fight out of him.
• Crank your opponent's neck with a slight twist from an illegal headlock.

6. Stay on your feet

You may end up grappling with your attacker and this can often lead to the fight ending up on the ground especially if you are fighting in an open space.

This is a very bad place to be, it leaves you vulnerable to multiple attackers joining in the fight which is very hard to defend against.

Which is why you need to be able to train to get back to your feet as quickly as possible.

A fight can occur at any time and can go to any range, so you need to practice your skills from any range and situation.

Train your punches from off your knees, seated and off your back.

And also defending from these positions is very important too.

If face a grappler it's also very good to have the "sprawl" technique in your locker to stop the grappler from taking you down to his preferred range of fighting on the ground.

I hope you've found these fighting tips very useful.

The push-up is one of the best all-around upper body exercises.It's simple, it can be done anywhere... and it blasts your pecs, shoulders and triceps at the same time.

But it does have one tiny flaw:

It's too easy!

This doesn't sound like a flaw but it is because of human nature. You see, if something is easy we as humans quickly lose interest.

And if you can knock out dozens of push-ups (or press up with ease, you'll soon find yourself not doing anything just because you already know you can do plenty.

That's when it's time for the one-arm press-up.Now, if you can do 25 or more press-ups in a row, there's a good chance that you can already knock out a one-armed press-up.

It will be ugly... but you'll complete the rep.

But if you can't complete a single one-armed push-up... what should you do?

Some experts will tell you to continue to work on your normal push-ups.This advice is a little mis-guided as I've found the strength increase from normal push-ups does not readily transfer to the one-arm push-up.

So if you want to complete your first one-arm push-up... you need to adopt a specific training program for one armed push-ups.

In short... you need a plan of progression.

The fastest way to increase your strength in any given exercise is to practice the exercise often using sets of 3-5 reps and to never approach muscular failure.

So when practicing the following exercises, I want you to do these exercises 3-5 times a day, for 3-5 reps each time... and never approach failure.Don't think about this as "working out". Think about these exercises as practicing your form.

Ok, so if we want to complete our first one-arm push-up we want to get the body ready and used to the same motion.

Let's start with the...

One-Arm On The Wall

Stand an arms-length away from a wall. Spread your legs wide for balance. Place one hand on the wall and fold your other arm behind your back. Slowly bend your arm and try to touch your nose to the wall. Then explode off the wall.

Do 3-5 reps and then switch arms.If this exercise is to easy, go right to the...

One-Arm "Girl" Push-up

In this exercise, you are going to do a one-armed press-up on the floor but you are going to be on your knees instead of on your feet. This reduces the amount of weight you have to lift and makes the exercise a little easier.

Do 3-5 reps with each arm. Avoid muscular failure and practice this 3-5 times per day.

When this gets easy you are ready for the...

One-Arm Negative

For this exercise, you are going to focus on the lowering portion of a one-arm push-up on your toes.You want to lower yourself as slowly as possible.First, try to take a full 3 seconds to lower your body. Then up it to 5 seconds.

When you hit the floor, don't try to push yourself back up. Get on your knees, get yourself back into the starting position and practice lowering yourself again.

By following this proven plan of progression you will be on your way to completing your first true-one arm push-up.

It will be ugly, your spine will twist your shoulders will dip and your head will feel like it's going to explode... but you'll have completed your first one-arm press-up.

In this article I am going to look at how to end a fight quickly, particularly an MMA fight. Whether we are competing in the cage or ring or defending ourselves in a real street fight situation the faster we can finish the fight the better.

1) The most important aspect of winning any confrontation is to stay focused and relaxed during the set up stages. Develop an attitude of performing your very best game, not of beating your opponent. You must work on the things that you can control in the fight, not on those things that are out of your control. Thus work on your game and produce the very best example of it.

2) Train and drill the techniques in your MMA game. The footwork, strikes, takedowns, ground control game and the finishes must be second nature. You must drill the techniques so that they happen automatically when the opportunity arises.

3) Attack your opponent's weaknesses and work your strengths. You want to get your opponent off his/her game plan and maintain yours. When the opponent is forced into a fight, that they are not strong in, they make more mistakes and get frustrated and hurt which, in turn, forces them to make more mistakes. By staying calm and sticking to your game plan you will easily end the fight quickly.

4) When developing your MMA fight game concentrate on developing your fundamental techniques to a high level of ability. Then work on dealing with problems when trying to execute them. That is, work on the delivery and execution of a solid core of fundamental techniques.

5) Train evasion and counters so that they are second nature; "Make him miss and make him pay".

6) In your standup, train your footwork to get you in quick so that you beat the opponent to the punch or takedown and either knock him out or bring him down for a quick finish. Most fightys are won or lost in the initial setup, "bridging the gap" phase.

7) In striking, train the straight right, left hook combination as this is a powerful standup knock out combination.

8) Work the knees to the head. This is a very powerful strike that will end a fight quickly if executed at the right time. When holding the head get to the side and/or keep the opponent off balance by changing angles and pulling him/her as you smash the knees in.

9) On the ground, when you get mount or side control, train punching effectively. A very good strategy is to punch in bunches, that is, rather than just pour on the punches take your time to pick the shots and create openings for the next punch. Change the rhythm of your punches and take short rests in between bursts so that you don't burn your arms out.

10) On the ground train getting to the back from every position. This is a very dangerous position for the opponent and difficult to defend. When working the back you can strike effectively, return to the mount if the opponent manages to start getting out and of course you have the back choke, one of the most prolific and effective finishes in MMA. Therefore getting the back should be drilled relentlessly as it is one of the fastest ways to end any fight.

If you start to implement these ideas and ways of thinking into your MMA game you will begin to realize how to end a fight quickly and develop the confidence to take on any opponent, keep in mind that a major factor in learning how to end a fight quickly is in the setups and mind-set.

There have been many doomsayers who have jumped on the bandwagon and used December 21, 2012 to target their doomsday from their fatalistic perspective. For example, some scientists speculate the winter solstice will mark the arrival of the next solar maximum, which is just a normal period of heightened solar activity in the eleven year solar cycle of the sun. There will be a large number of sunspots, and according to some, due to increased gravitational forces from planetary alignment; severe solar flares could potentially disrupt the electrical grid, regional weather patterns, and knock out communication systems and GPS satellites.

In the past few years, various other prophets of doom have also come forward, all respected authorities in their own fields, to proclaim that things are going to get a lot worse before they get any better. All of them have argued that their pet calamity is going to be the knock-out punch to bring mankind to its knees; but despite their differences, they all agree that there are numerous converging factors that threaten the existence of humanity right now, and they all feel the end may be near unless there is a serious course correction.

According to the most vocal doomsayers, here is a brief summary of the major convergent fiascos that potentially may destroy the human race if we don't change our wicked ways:

• Global Financial Crisis - this will lead to an inevitable worldwide economic meltdown that will disrupt global trade and create mass unemployment and food shortages.


• Increased Unemployment - this will lead to shortages in tax revenues, disrupting government payments on debts, resulting in mass foreclosures and bankruptcies.


• Increased Government Spending - continued out-of-control deficit spending will lead to an economic collapse when taxes will not cover interest payments on debts. When debts are called due, the U.S. government will officially become insolvent, even though it functionally has been for years.


• Clean Water Scarcity - the U.S. is quickly running out of clean water. Many of the aquifers created by glaciations are being depleted and are not being replenished by nature. Soon rationing may have to be imposed to supply the growing demand from the increasing population.


• Overpopulation - the growing population of the earth has exceeded the carrying capacity of the earth for food and fresh water. When fossil fuels become depleted to the point of scarcity, the existing food production and distribution methods will collapse, resulting in mass global starvation.


• Peak Oil - the U.S. reached the point of extracting cheap oil in 1970 and has used oil from other countries to supply its demand ever since. The world reached its peak oil limit in 2006 and oil production will now cost much more as existing supplies are used up; until it completely runs out around 2025. Gas rationing may have to be implemented, and public transportation will become more regulated and limited.


• Isolated Nuclear Events - as shortages arise in food and fresh water, terrorist aggression will continue to increase, with a strong possibility of global thermonuclear war. Stockpiles of plutonium fuel exist and it is just a matter of time before some terrorist group cobbles together a nuclear device to hold world governments hostage, or remove a major city from the map. The threat of nuclear radiation contamination may also come from destruction to power plants from earthquakes or meltdowns, such as occurred in Chernobyl and Japan.


• Computerized Global Nuclear War - conflicts in the Middle East could escalate into full-scale nuclear warfare between Iran and Israel, or elsewhere in the world between rival nuclear powers such as India and Pakistan, or the U.S. with North Korea; should the technology be developed, and the leadership remain unstable. The world could survive one or two isolated nuclear events if it were just limited to that level, however, the fallout and nuclear winter which could follow a full-scale nuclear war could potentially destroy all plant and animal life on the earth.


• Bioterrorism - involves the intentional release or dissemination of toxic biological agents such as bacteria, viruses, and toxins, which may be in a naturally occurring or human-modified form; intended to cause sickness and death to humans, plants, and animals. Viruses such as smallpox and anthrax have already been used to attack human populations. The use of biological agents that do not cause harm to humans, could instead be used to target the food chain and disrupt the economy, cause widespread fear and panic, and destabilize the normal function of business and societies. For example, the highly toxic pathogen, the foot-and-mouth disease (FMD) virus, which caused the 2001 and 2007 FMD outbreaks in the UK, had little chance of infecting humans, yet it caused widespread economic damage and overwhelming public concern.


• Mass Famine - because food comes from 1,500 miles, on average, from where it is consumed, the transportation of food and goods deplete reserves of fossil fuels. This, coupled with increasing scarcity of fresh water for agriculture, may result in limited food production and starvation for millions of people. Food production needs to be localized to the market area in which it is consumed; perhaps on roof tops, balcony decks, vacant lots, or in dedicated community gardens.


• Climate Change and Global Warming - greenhouse gases are raising the temperature of the earth and oceans severely causing melting of the polar ice caps. Rising Gulf Stream temperatures is accelerating polar ice cap melting, which is raising water levels along coastal properties and creating more frequent, and larger hurricanes, and more intense storms. The UN's Office for the Coordination of Humanitarian Affairs (OCHA) reports that climate disasters are increasing, and roughly 70% are now climate related, up from 50% only two decades ago. Destruction to human populations comes from intense tropical storms, heavy rains, hurricanes, tsunamis, flooding, droughts, rising sea levels, and the general vulnerability of local communities who are not equipped, or prepared, to handle such catastrophic emergencies.


• Global Pandemic - should a strain of flu virus, or one like the HIV virus, ever mutate and become as transmittable as the common cold, then the world would face another potential Great Plague disaster. Any pathogen that kills its host slowly will allow carriers more time to spread an infection; thus spreading it around the world in only a matter of hours on airline passengers.


• Ecological Disaster - there is a strong potential for the collapse of ecosystem services, which were formally defined by the UN in 2005 in a four-year study called the Millennium Ecosystem Assessment (MEA); conducted by more than 1,300 scientists worldwide. A global ecological disaster, such as a world crop failure, could be induced by existing trends in overpopulation, economic failure, and non-sustainable agriculture. Most of these scenarios involve things like the disruption of the food chain due to scarcity of fresh water, overfishing, massive deforestation, desertification, oil spills and water pollution episodes, pollinator decline, decomposition of wastes, pests and diseases extending beyond historical boundaries, and the Holocene Extinction Event, which is mainly based upon climate change and humanity's presence. Currently there are up to 140,000 species of living organisms going extinct per year on earth. The period on earth since the emergence of humans has shown an ongoing reduction in biodiversity and an accompanying loss of genetic diversity. The reduction is caused primarily by human impacts, and particularly by habitat destruction, especially in the Amazon rain forest.


• Natural Disasters - super volcanoes and asteroid collisions pose a real, existential threat to our species, but they are risks that cannot be listed as immanent or calculable. Any real threat that will terminate intelligent life on Earth will likely be a man-made event. If several earthquakes or volcanoes erupt simultaneously around the Pacific Rim of Fire, then the loss of human life from the ensuing tsunamis may pose a significant tragedy to coastal populations, but not an extinction event. Civilization would continue on.


• Biotechnology - most threats to civilization may come from humanity itself. Advances in medical science and nanotechnology, which is the manipulation of matter on an atomic and molecular scale; may create many new devices and materials. This new biotechnology has an enormous range of applications in medicine, electronics, biomaterials, and energy production. However, these new technologies could lead to grey goo, in which self-replicating, out-of-control robots consume all matter on earth while duplicating themselves, either deliberately or accidentally. This hypothetical scenario is known as ecophagy ("eating the environment").


• Artificial Intelligence - some future disasters may lie in the unforeseen consequences of technology. Someday soon, it has been suggested, a moment may come when computers and robots become smarter than humans. This has been called "the Singularity", and it may prove to be quite dangerous for humans if machines ever develop a high degree of intelligence and decide they no longer need mankind to service their needs. They will potentially be able to process thoughts at the speed of light, compared to the speed of bio-chemical processes in humans.

Doomsayers and whistle-blowers, although quite annoying, serve an important function in our society to raise awareness about potential wrong-doing or danger, and to call attention to serious things that need to be changed in our society for the common good. Consciousness is not raised without a price, however, and most prophets of doom often only fan the fires of fear and hysteria, offering no real solutions. Al Gore, for example, certainly performed a valuable contribution to the world in his attempt to raise public awareness about climate change and global warming just a few years ago, resulting not so much in stimulating corrective action, as seeding a great debate in the scientific community as to whether it really existed or not.

Well, just because there seems to be a long litany of hysteria and fear being recited the closer we get to the winter solstice; I wouldn't pull the kids out of school and move out to grandpa's farm just quite yet. If you're subjected to a lot of negative television programming about doomsday scenarios, then simply don't watch it. The Doomsday Preppers and Survivalist programs grab a lot of media attention, but they provide no positive purpose. Despite what little information value they convey, they actually only contribute to the overall undercurrents of worry and apprehension. People have enough to worry about anyway without having to deal with the end of the world in addition to every other stress factor in life.

Amid all this clamor and furor, the fear and anxiety, there are several interpretations of the transition that will occur on December 21, 2012, and they are actually quite reasonable and positive. The Mayan Calendar, for example, will mark the end of one Long Count and the beginning of another; and time will keep pressing forward. Both the Mayans and Hopis recognized mankind is nearing the end of a World Age, but neither prophesied that everything will completely come to an end. The message they give is rather about how we choose to enter the future ahead; with resistance or acceptance.

The transition into the next World Age could either be done through a series of cataclysmic changes, or through gradual, peaceful events and tranquility. Scholars from numerous disciplines, including astronomers, have dismissed the idea of a final cataclysmic event, saying that such negative interpretations actually conflict with simple astronomical observations and scientific data and distract attention away from more acute concerns such as global warming and the loss of biodiversity. Many professional Mayan scholars are also coming forward to set the record straight. They claim that the predictions of impending doom are not valid, nor found in any of the classic Mayan books, and that the idea that the Long Count Calendar will end on the winter solstice misrepresents Mayan history and culture. What doomsayers fail to mention is that the next Long Count period will begin on December 22, 2012 and continue for another 5,125 years.

The New Age interpretation is that we are entering the "Age of Aquarius"; the start of a new age of spiritual and intellectual enlightenment. Many see this transition time as nothing more than a grand New Year's party; something very positive, and more in the spiritual plane than in the physical realm. This is not to say that there may, indeed, be physical and social changes that may converge and will have to be managed; but the end of the world is not in the crystal ball just quite yet. There is always hope.

Mankind may experience an epiphany and realize that we are all a single family of man, and that we all share this planet and its resources together. What will end is the notion that races of man, divided into autonomous, independent countries, can no longer compete for, and consume, natural resources as if they have no end. The world economies, based upon greed, are non-sustainable and need to be retooled; and the world's resources need to be distributed so that everyone in the family of man can share and benefit, not just a privileged few. The wealth of the world needs to be redistributed so that all may enjoy a basic and reasonable quality of life. There can't, and shouldn't be, such a large disparity between the rich and poor; the haves and have not's. Perhaps the awakening will be the realization that we are all in this together and either we all win, or no one wins. Mankind is at a crossroads, not the end of the road.

According to Wikipedia, the Greek translation of the word Apocalypse actually means "lifting of the veil, or revelation". An apocalypse is a disclosure of something hidden from the majority of mankind in an era dominated by falsehood and misconception, i.e. the veil to be lifted". It is possible to have an apocalypse in human consciousness without having a doomsday of the earth.

As mentioned in the last issue, I am a professional speaker and one of the topics I often speak on is "Is Your Life In Balance?" Let me start by asking you a question... Do you want balance in your life and why?

Being in balance often gives us a useful way to understand our life. The more you actually fight to keep balance, the more you will sway. You will often find your balance when you are loose rather than rigid/tight. Ever tried skiing? Yoga poses? Bike riding? The more relaxed you are, the better you can ski down the slopes, the better you can stretch and the easier it is to navigate those potholes.

Consider the following aspects of balance:

Ø Poise: Do you meet most circumstances with grace, confidence and flexibility? What steps could you take to develop equanimity?

Ø Equilibrium: What is lacking in your life? Love? Sex? Security? Solitude? Health and Fitness? Spirituality? Fun? How could you start filling the gaps?

Ø Harmony: Where do you experience discord in relation to yourself? Your environment?? How can you gain serenity?

Ø Equality: List your important relationships? What are your important relationships based on (love, friendship, financial support, work etc). How could you create more balance in each?

Ø Perspective: Are you satisfied with your life overall? Do you have any regrets? Any amends to make? What are your burning desires?

TIP OF THE DAY - Pick one of the above areas and focus on it for a week. Notice your results.

My challenge for you: to improve your balance, stand erect with feet parallel, shoulder distance apart. Then breathe in, exhale, slightly bend your knees settle down into your body. Focus your attention on a point 2 inches below your navel and relax into your breathing for a few minutes. Do this daily.

Final thoughts:
Every challenge we take on has the power to shake us, to knock us to our knees. And yet, what's even more disconcerting than the jolt itself is our fear we won't withstand it. Just the thought of what could happen is enough to throw us off balance. What I know for sure is the only way to endure the quake is to adjust your stance. You can't avoid the daily tremors. They come with being alive. These experiences are really gifts that force us to step to the right or left in search of a new centre of gravity. Don't fight them. Just find a different way to stand Oprah