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Beginning Your New Exercise Routine

Beginning a new exercise program can be challenging and requires that you take a few precautions, especially if you are out of shape and haven’t exercised for a while.

First of all you should consult your doctor before you begin to start any exercise routine. You do this for two reasons. One, you don’t want to push yourself beyond what your body can safely do. For example, if you have high blood pressure, strenuous exercise may push your blood pressure into the danger zone where you are at risk for having a heart attack or stroke. So find out what your health issues are before you begin.

The second reason to see a doctor is that you want to have a baseline to compare yourself against in a few months time. After three months of exercising, has your blood pressure decreased? Is your weight down? What about your percentage of body fat, has that decreased? Good results can give you added incentive to keep going with your exercise program. Poor results can let you know that your exercise program is not working and needs to be modified.

Once you decide to get in shape, you may feel like just jumping into an activity full bore. But to get in shape after a long period of being sedentary and not exercising at all, you need to take it slow in the beginning. Weekend warriors are famous for getting injured because they think they can do more than their bodies are actually capable of.

So beginners should pace themselves in the beginning. If an exercise calls for thirty minutes of activity, and you start to get tired after 5 minutes, that’s a clear sign to slow down and alter your routine until you can gradually work yourself up to thirty minutes. The key is to let your body be your guide. If you learn to listen to your body, there’s much less chance of you overexerting yourself.

Whether you exercise a lot or infrequently, warm up exercises are necessary before starting your main routine. Warm-up exercises help to loosen and stretch the muscles and joints. They also increase circulation in your body slowly so your blood pressure and heart rate don’t have a sudden build up or spike. Warm ups mainly help to prevent injuries to your muscles, such as muscle pulls or strains. Warming up doesn’t mean that you will completely eliminate the chance of injury. It simply lessens the chance that it will happen.

Many times when a person decides to get in shape, they have in mind one particular body part. For example, they might want to get 6 pack abs, or they want to lose weight in their hip area. But the best exercise plan is one that gives you a full body workout. Ideally you want to work every muscle and joint in your body. And that includes your heart muscle so that your cardiovascular system is improved. And then, once you’ve done this you can concentrate and work on the areas of your body that you are really interested in.

James Fraley writes articles on health related topics related to health foods and exercise. Click here to find his article on get in shape.

Beginning an Exercise Program When You Have Parkinson’s Disease

The 3 components of a complete fitness routine.

Regular exercise is vital for those with PD to assist you keep sturdy and mobile and maintain your independence and scale back the chance of falls. A complete exercise program should consist of the subsequent 3 components:

Aerobic/Cardiovascular Exercise.

The aim of aerobic exercise is to strengthen the guts and lungs and it conjointly helps you maintain a healthy weight and blood pressure. Examples of aerobic exercise embody walking, biking, swimming and aerobic dance classes. Aerobic exercise involves sustaining the exercise for fifteen-30 minutes to a level where you’re slightly out of breath and breaking a light-weight sweat. A common technique to judge your level of exertion is that the Rating of Perceived Exertion. On a scale of one-ten (with one being no exertion/asleep and 10 being utterly exhausted) you ought to understand that you’re exercising at a level of four-6. This means that you know you’re working out but you are not exhausting yourself. As your cardiovascular system becomes stronger you will notice that you are doing not get out of breath as quickly when walking or climbing stairs and as your lung capability improves thus can your ability to project your voice.

For those with PD there’s a tendency to run on the toes with a shuffling step and to carry the arms stiff when walking. Attempt to target stepping out with the heel 1st, toes flexed, and swing the opposite arm to leg.

Strength Training/Resistance Training/Weight Training

This sort of activity aims to strengthen the muscles of the body. Strength training involves moving your muscles against some kind of resistance like machines, free weights, tubing or even your own body weight. Not like aerobic exercise, these exercises ought to continuously be done slowly and with control. Stronger muscles facilitate your get in out of a chair or automotive, climb stairs, and lift/carry things such as groceries a lot of easily. Stronger muscles can additionally help you reduce your risk for a fall.

Stretching/Flexibility/Range of Motion Exercises

These exercises are designed to extend the flexibility and vary of motion within the muscles and joints. These exercises should be done once the body has “warmed-up” such as once aerobic exercise. Stretches should be held for 20-30 seconds each. Never bounce whereas in an exceedingly stretch as this may result in injury! Increased flexibility and range of motion makes everyday tasks such as turning your head to back up the car, grooming, putting on shoes, and reaching items in high and low places easier.

Tips to create exercise safe

Know any contraindications for any medical conditions you have.

This info ought to be provided to you by your doctor or a licensed physical or occupational therapist. Situations like joint replacements, osteoporosis, heart disease and diabetes, etc. all have specific issues with regard to exercise. Do your analysis before beginning to exercise as this can keep you safe and give a additional enjoyable and economical workout. If you’re having trouble together with your balance hunt for programs that provide chairs or railings to carry onto.

Use wisdom and listen to your body.

Exercise ought to not hurt, it should help! Feeling a bit achy or stiff when exercise is traditional, but pain may be a signal that something is wrong. Never exercise to the point of pain and discontinue any exercise that makes your symptoms worse. You must never “feel” the exercise in your joints together with the neck and back. Your body is aware of best. Use the feedback from your body to evaluate whether or not the exercise is correct to do.

Suggestions to assist prevent freezing.

Problems with freezing can make exercise challenging for those with PD. Some tips that may help embody:

Attempt to quickly elevate up the toes of each feet or swing each arms up to shoulder height. This could jolt the body into moving.

Count or speak out loud, saying ‘1, 2, three, 4’ or “step, step, step.” Speaking out loud creates a rhythm that sometimes gets the body going again.

Sing or hum an easy song you know well. This conjointly creates a rhythm for the body to follow.

Carry a little metronome to supply a relentless source of rhythm.

A word concerning posture.

Having PD can mean that you’ve got an inclination to lean forward at the hips and stand along with your shoulders rounded forward. This postural habit can be corrected. Search for programs that emphasize movements that open the chest and pull the shoulders back. Attempt to limit participation in classes that involve movements that build you round your back and shoulders forward.

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Youth Sports Safety Month Tips for Teenagers Beginning a Fitness Regimen

Austin, Texas (PRWEB) April 14, 2015

The average teenager’s schedule is filled by juggling school, work, post-high school plans, family life, dating, friends and studying. It doesn’t leave much time for physical fitness, but since one out of three kids in the United States is considered overweight or obese, health and wellness of teens is a topic that can’t be ignored. Not only will participating in fitness activities help teens maintain a healthy weight, it also combats stress and depression, boosts energy levels and builds confidence.

But getting teens on board the fitness train is only the first step – injury prevention education and preparation are also critical. According to the National Federation of State High School Associations, more than 7.3 million high school students annually partake in physical fitness by participating in organized sports. And since, according to the Centers for Disease Control, high school athletics account for more than 2 million injuries annually, preventing traumatic injuries should be top of mind for all parents and active teens.

During April’s “Youth Sports Safety Month,” the Austin sports medicine team at Medicine in Motion has identified five essential habits that should be adopted by teenagers who are beginning to pursue a physically fit lifestyle:

1. Start small. All worthy accomplishments take time to achieve, and so does physical fitness. When teenagers begin, they shouldn’t expect massive results to happen overnight. Steady marked improvements are normal, however, when teens set reasonable goals and stick to their workout schedules. Setting smaller goals will allow participants to regularly meet and celebrate their achievements, reducing the likelihood of discouragement when larger goals aren’t rapidly attained.

2. Eat healthy. A lot of people, young and old, think that exercise is free pass to eat whatever they please. The most physically fit people know, however, that fitness is a whole body experience, including food consumption. People who start healthy eating habits in their teens are more likely to maintain those habits when they’re older, giving them a life-long fitness advantage. A few suggestions include: eat a daily healthy breakfast, cut down on processed foods, enjoy an endless amount of raw vegetables, consume lean proteins, and eat smaller meals five to six times per day.

3. Hydrate properly. The human body is, on average, made up of over 50% water. It’s an essential ingredient under normal circumstances, but when exercise and increased perspiration is involved, hydrating is even more crucial. Not only should a person drink water throughout their regular day, they should also stay reasonably hydrated during their workout. Remember that when thirst occurs, a person is already dehydrated, so keep a glass or bottle of water handy at all times.

4. Don’t skip on sleep. Teen bodies are still in flux, growing and changing – this requires a lot of sleep. When adding exercise into the mix, the body needs even more rest so it can properly repair and rebuild muscles. Teenagers should strive for at least eight hours of quality sleep every night.

5. Partner up. It’s easy to get discouraged and overwhelmed when tackling a new challenge like physical fitness, so find a friend, classmate or family member to join in the activity. Not only does the buddy system make the routines more enjoyable, partners have the advantage of being able to assist one another during difficult exercises and help each other maintain proper form to avoid injury.

Medicine in Motion (MIM) specializes in providing top quality sports medicine in Austin, Texas, for athletic individuals of all ages and levels. The staff at MIM believes active bodies are healthy bodies, therefore it is the office’s goal to keep patients energetic and fit. To that end, MIM provides treatment of injuries and illnesses, including the use of physical rehabilitation; promotes healthy living with personal training and nutrition coaching; and offers comprehensive sports medicine evaluations to optimize health, activity level and sports performance. For more information or for questions regarding sports medicine in Austin, contact Medicine in Motion at 512-257-2500 or visit the website at

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Self Directed IRA Investments & Consultation Services are Now Available at Summerlin Asset Management beginning February 20, 2015

Irvine, California (PRWEB) February 20, 2015

Most investors have, at some time in their lives, borrowed money to complete a real estate transaction. Generally speaking, they have not had the opportunity to sit on the other side of the desk and be a lender. But, private lending ( gives investors the ability to loan money secured by a real estate deed of trust, or mortgage. This promissory note or trust deed is a qualified investment through a self directed IRA pursuant to IRS tax laws.


The investment is made up of two parts: a promissory note and a deed of trust. The trust deed is a document that provides the collateral for the promissory note. It is filed with a county recorder’s office indicating that there is a loan against a property, creating a secured lien.

(Terminology differs – some states may use a mortgage instrument, but the filing of some sort of lien is typical when mortgage loans are provided.)


Trust deed investing offers an unusual combination of high returns and consistent cash flow with a secured investment. Investors receive monthly interest payments on invested capital just as they would with a fixed income investment or money market fund.

Trust deeds also offer a vehicle for investing in real estate without the need to manage property. It’s an excellent way to diversify a portfolio. Plus, unlike publicly traded real estate related securities, such as REITs – trust deed investments are straightforward and easy to understand. Jim Stepanian the CEO of Summerlin Asset Management stated, “2015 is a perfect time to invest in 1st trust deed mortgage notes because the price of real estate has normalized, thus mitigating risk.”

Many investors do not realize that investing IRA money in private 1st Trust Deed Mortgage Notes ( is perfectly legitimate, and has been since 1974, when the IRA code was first written.

If the thought of investing in real estate if of interest, without the hassles of dealing with tenants and repairs, then perhaps investing retirement funds in trust deeds or mortgage notes may be something to consider. Using a self directed IRA to invest in trust deeds or mortgage notes can be an attractive option because it allows the ability to earn tax free, passive income in a secured lending arrangement stated James Stepanian the CEO of Summerlin Asset Management.

A trust deed or mortgage note is a financial agreement between a borrower and private investor in which the promissory note is backed by a deed of trust recorded on the property. The borrower executes a note payable to the IRA owner and promises to pay a certain interest rate on the loaned money, plus repay the principal amount within a specific time frame. The monthly income from these payments may generate a higher-yielding return to your IRA in the form of monthly income. In the event the borrower defaults on their loan obligations, the IRA receives claim to the property once the property goes through foreclosure. But, while all investments involve risk, trust deeds or mortgage notes may offer an IRA owner the opportunity to recoup a portion or all of their original investment through the sale of the property.

IRA funds are typically invested in public stocks, bonds, mutual funds and money markets, but can also be invested in Real Estate, Trust Deeds, Mortgages, Promissory Notes and Private Stock/Bonds. It can be very lucrative to purchase your best and safest investments with IRA funds to avoid income and capital gains taxes. This works especially well with a large amount of money in an IRA account(s).

About Summerlin Asset Management

Summerlin Asset Management seeks to generate attractive risk-adjusted returns through investments in collateralized first position mortgages. Their management team executes this strategy by combining a sophisticated valuation analysis, pricing discipline, and professional mortgage workout solutions that benefit the borrower and Summerlin. For more information about purchasing first trust deeds with your self directed IRA please call 928 854 7747.

Call Summerlin today and start earning double digit returns.

Tel.: (928) 854-7747 Arizona or 949 225 4414 Irvine, Ca