Strengthening Exercises for Dancers

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The following exercises will help build strength and stability in your feet and ankles and better prepare you for the strenuous performance season ahead.

  1. Ankle Plantar Flexion (Kneeling). Kneel on the floor on your right knee, with your left foot flat on the floor. Point your right foot, tucking it under, and put your hands on your left knee. Slowly press your upper body down and back, until you are sitting on your right heel (or as close as possible without pain). You should feel this stretch on the top of your right foot and ankle. Hold the stretch position for five seconds, and repeat the exercise on your other leg.
  2. Toe Extension/Ankle Dorsiflexion (Kneeling). Kneel on the floor on your right knee, with your left foot flat on the floor. This time, instead of pointing your right foot, keep your foot flexed with your heel up and toes flexed on the floor. Put your hands on your left knee, and press your upper body down and back, until you are sitting on your right heel (or as close as possible without pain). You should feel this stretch in the arch of your right foot. Hold the stretch position for five seconds, and repeat the exercise on your other leg.
  3. Dorsiflexion (Crouching). Kneel on the floor on your right knee, with your left foot flat on the floor. Point your right foot, tucking it under. This time, put your hands on the floor in front of you, on either side of your left knee. Lean forward over your knee until a gentle stretch is felt. Hold this position for five seconds, and repeat the exercise on your other leg.
  4. Balance/Forward Lean. Stand on your right foot, with your left leg bent. Keeping your knees together, put your hands on your hips and bend forward. Try to keep your hips level, and bend only at the waist, keeping your upper body flat. Hold this bent position for three seconds, and then return to standing position. Repeat this exercise five times on each leg.
  5. Balance/Reach. Stand on your right foot, with your left leg bent. Bend your right knee, lowering your body forward. Reach your left arm across toward your right leg, and twist your upper body to the right. Hold this position for three seconds, and then return to standing position. Repeat this exercise five times on each leg. For additional strengthening, hold a five-pound weight in the hand that is reaching across and down.
  6. Plantar Flexion/Knee Flexed. Lie on your stomach with your left leg straight behind you, and your right knee bent at a 90-degree angle. Flex your right foot, directing your toes behind you and pushing your heel up to the ceiling. Hold this position for five seconds. Then, point your right foot, pushing your toes up to the ceiling. Hold this position for five seconds. Repeat this exercise five more times with the right foot, and then switch legs. For additional strenghtening, use a five-pound weight around the foot that is pointing and flexing.

By performing these sets of exercises between your dance class schedule, you will be able to build strength in your feet and ankles. For more exercises like these, please see the articles “Strengthening Exercises for Dancers” and “More Strengthening Exercises for Dancers”.

How to Make Exercise Your New Year’s Resolution

We all know that exercise is good for us; getting fit or losing weight are common New Year’s resolutions, but equally exercise programs can be hard to stick to and these resolutions are frequently broken.

Here are some tips to help turn your good intentions into an exercise programs that is a part of normal daily life.

Exercise Goal Setting Needs to be Realistic and Timely

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Exercise goal setting is the best motivation to stick to exercise programs. Exercise goals need to be realistic. For instance, for a complete novice who is starting running in January entering a spring marathon is unrealistic, but a 10km run may be attainable, and will give a target to aim for. On those dark wet cold nights having an exercise goal to strive for provides an incentive when it is difficult to gain the motivation leave the sofa.

Exercise Programs are Easier to Stick to with Peer Support

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Exercise shouldn’t be a chore. The New Year’s resolution to get fit and lose weight is much more likely to be kept if exercise is social and fun.

There are groups and societies in the whole spectrum of sports and activities who welcome new members. Once a badminton court, or table tennis table is booked with a group of friends it is far harder to back out and opt for a bar of chocolate and a night in front of the TV instead.

Make Exercise Part of the Normal day

Getting fit and losing weight doesn’t have to revolve around separate exercise programs, but exercise can be incorporated into normal daily life. Turn some music on when doing the housework and put a bit more vigor into the dusting and Hoovering. Get up and change the channel on the TV rather than using the remote control. Walk or cycle to work or school or if that’s too far, get off the bus a couple of stops early. At the very least take the car parking spot that’s furthest away from the office door.

Track Improvements in Fitness

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It is easier stick to exercise programs and reach exercise goals when measurable changes can be seen.

The most obvious objective marker is weight loss; however, if pursuing aerobic exercise programs, also consider investing in a heart rate monitor. As fitness improves, a noticeable change will be seen in heart rate. The more expensive heart rate monitors can be downloaded to the computer, allowing changes to be tracked on a daily basis in table or graph form.

If blood pressure is an issue blood pressure monitors are now inexpensive and widely available.

Remember, however, that with any exercise programs getting fit and losing weight won’t be an immediate result. It’s important to expect that some days will feel harder than others and improvement will be slow, but with perseverance exercise goals will be met and the New Year’s resolutions kept.

All exercise is not suitable for all people and if there are any health concerns a medical opinion should be sought before commencing any exercise programs.

Fun Physical Activities for Kids-Free Exercise Tips for Children

There are many fun games and physical activities that parents can teach kids, and the best news is once children are used to physical activity as part of their daily routine they practically beg you to let them have fun with these physical activities.

Outdoor Games and Physical Activities for Kids

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There are many different kinds of tag games, but all involve running or chasing and are excellent physical exercise. Freeze tag, where you are “frozen” if you are touched but can be “unfrozen” by the touch of another player, is a highly popular tag game among younger children.

Relay and racing games are other great outdoor activities for children, especially with larger groups of kids, and not only are good exercise but offer good opportunities to practice cooperation and model good social behavior.

Another great outdoor activity is a tug of war or even a multi-way tug of war. And tug of wars are more than another fun activity for kids or adults of all ages, they also encourage communication and cooperation as well as strategic thinking.

Indoor Activities for Children

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Having fun playing with balloons is an excellent relatively low-energy, but highly entertaining activity that is particularly suitable for toddlers and younger children. There are many fun balloon-related activities, ranging from balloon juggling and chasing to balloon stuffing to balloon volleyball.

Fun and easy stretching exercises such as the “chicken stretch” and the “wobbly body” are other classic indoor activities, and are excellent both for warming up and cooling down before and after physical exercise.

Music and dancing is another great way to get kids involved in physical activity. Children are naturally musical. Even toddlers who can barely walk often sway and dance when they hear music. And music is also good therapy for kids who are upset or even just feeling a bit out of sorts on a particular day.

Pantomime and role-playing games like mirror image (where two children try to imitate each other) or Giants, Wizards, and Elves (a role-playing game where Wizards trump Giants) are also fun and entertaining indoor physical activities that give kids a chance to stretch their imaginations.

Yoga for Kids

Over the last couple of decades yoga for kids has exploded in popularity almost as much as yoga for adults. There are dozens of books and videos on the subject and many yoga studios now offer regular yoga for kids classes. Most of these classes focus on entertaining animal poses and movements, and are usually designed to be fun and easy. Inevitably the kids will get a good workout in a half-hour yoga class.

Eye Correction Without Surgery: Improve Vision with Exercises

Indeed, there are some serious eye conditions that demand medical treatment. But in fact, some of the most common ones – primarily myopia (shortsightedness), hypermetropia (longsightedness), and amblyopia (lazy eye) can be improved and in some cases, completely cured, by doing simple eye exercises.

Some serious eye specialists have written books on improving eyesight without glasses, the most well-known being undoubtedly The Cure of Imperfect Sight by Treatment Without Glasses by W. H. Bates, M.D. The technique he describes in it, called palming, can indeed improve one’s eyesight considerably, especially if combined with a few simple but effective yoga-based eye exercises.

Palming is the Best Exercise to Improve Vision

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The idea of palming is to relax the eye muscles which are sometimes so strained they distort the very shape of the eyeball resulting in impaired vision. Cover your closed eyes with the palms of your hands (hence the word, palming) and try to relax your eyes to the point when all you can see is complete darkness without any specks or spots of color. Click here to read the description of the exercise.

Yoga Eye Exercises Can Improve Eyesight if Done Regularly

This set of very simple exercises only takes five minutes, but when done on a regular basis, they’re known to dramatically improve one’s vision. Their purpose is to train and tone eye muscles, the same way as we tone our body muscles in the gym. Naturally, you have to take your glasses or contact lenses off to perform them.

  1. Without turning your head, look down, up, left, right. Repeat the combination eight times. Don’t move too fast: one second for each eye movement is fine, and slow background music is a great idea. Don’t try too hard, either: eye muscles are very fragile and you can sprain them very easily, so be gentle. If you start to experience any pain or “sprained” feeling in your eye muscles, stop doing the exercises immediately and don’t try again until the pain goes completely (it can take several days).
  2. A similar exercise: look to the low left corner of the eye, then to the opposite high right corner, then low right, then high left. Repeat eight times.
  3. Now try to draw a horizontal figure of eight with your eyeballs, rotating them first clockwise, then counter-clockwise. Be gentle; don’t overdo it and don’t strain the muscle. Repeat eight times.
  4. Cross-eyes: Looking down, cross your eyes focusing them for a second on the tip of your nose. Relax. Now cross your eyes focusing on the middle of your nose. Relax again. Finally, look up and cross your eyes focusing on the bridge of your nose. Relax. Repeat the whole combination eight times.
  5. Finally, rotate your eyeballs clockwise, moving them in a wide circular motion. Repeat eight times.

Window Focusing: A Vision Exercise that Helps Correct Lazy Eye

This is a remarkably effective exercise, and like all eye exercises it has to be performed without glasses or contact lenses.

Choose a window with a view and place a small mark or sticker on the glass pane on your eye level. Stand in front of the window so that the sticker is about 10 inches away from your eyes. Choose an object outside the window – for example, a tree branch far enough so you can just about make out its details without glasses.

For three to five seconds, focus on the sticker, then look away at the chosen object outside and focus on it for another three to five seconds. Now focus on the sticker again. Keep taking turns focusing on the sticker and the object outside.

Continue for ten to 15 minutes, preferably to some relaxing music. To improve “lazy eye,” cover your good eye with the palm of your hand and do the exercise using your lazy eye only.

More Eye Correction Solutions: Solarisation

Contrary to old wives’ tales, direct sunlight is the best thing for healthy eyes and perfect vision, provided you keep your eyes closed. Stand (with your eyes closed) facing the sun. Very slowly, turn your head to the right as the sun warms your eyeballs under your closed eyelids. Then turn your head, also very slowly, to your left. Your closed eyes should be focused right in front of you, so that as you turn your head, the sun can warm every corner of your eyes.

Repeat the combination eight to ten times. You can also “stare” at the sun for a few seconds with your eyes closed. This exercise is especially effective when followed by palming, done for a few minutes until the golden-red sun imprint under your closed eyelids disappears completely, replaced by deep velvety black.

Are Eye Exercises for Everyone?

Natural eye exercises have their limitations, as well. Here are three issues to consider before making a decision to try them:

  1. Eye exercises work best if the person stops wearing glasses of contact lenses completely, or at least switches to weaker ones. It’s not always possible, of course, but there’s always a way out: — for example, wearing slightly weaker glasses for driving or watching TV. There are occupations though that demand wearing glasses or lenses at all times, in which case a vacation might be the best time to start doing eye exercises. The first results normally show within a couple of weeks or sometimes even days.
  2. Once your eyesight has improved, the exercises have to be continued because once you stop doing them, your eyesight may with time revert to its original state. Just like brushing one’s teeth or staying active, eye exercises have to be done on a daily basis for the rest of one’s life.
  3. Eye exercises work best when one’s eyesight is not seriously impaired. Normally, according to Russian Professor Norbekov, one’s vision can be improved considerably or even cured completely if the degree of myopia doesn’t exceed -4 diopters. In more serious cases, vision may improve to a degree but is unlikely to become perfect.

Creative Visualization Exercises: Simple Techniques to Boost Your Imagination

Creative visualization is the skill of creating, controlling, and animating images in the mind. Practicing creative visualization in an ongoing way disciplines the mind and can increase mental and physical acuity.

Since the act of visualizing is a cognitive process, it’s suited for helping people work through negative thought patterns that contribute to anxiety, depression, low motivation, creative blocks, and low performance. Its long history with esoteric and metaphysical traditions also makes creative visualization a popular vehicle for spiritual growth and manifestation.

Like any practice or skill, the art of creative visualization is best cultivated through a regular, active practice. The following exercises can help you fine-tune your creative visualization skills.

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Exercises to Strengthen Creative Visualization

  • Sit in a comfortable position, breathe deeply, and relax before a lit candle in a darkened room. For a couple of minutes, focus your attention on the flame. Close your eyes and hold the image in your mind’s eye for as long as you’re able. Repeat often to increase the amount of time you’re able to hold the image.
  • Choose an image to focus your attention on, such as a household item or postcard. Close your eyes and recreate the image in your mind. First replicate the image as closely as possible. Next, try manipulating the image in your head. Turn it upside down or spin it around. Change the shape and color. Transform the image into something completely different.
  • Revisit the images you’ve played with during your creative visualization ventures. Choose one of these and attempt to visualize it with your eyes open and without the aid of a visual prompt. For example, if you choose an image of an apple, can you see it as if it were sitting on the counter? Are you able to manipulate it? Can you turn the apple upside down or cut it into pieces?
  • Sit, breathe, and relax. Listen to a simple sound, such as a clock or fan. Remove the source and try to hear the sound in your mind. Repeat with scent and tactile experiences. This exercise builds your capacity to hold non-visual images in your head.
  • Select a photograph. View the photo, soaking in as many details as possible. Close your eyes and create a mental representation of the image. Now project yourself into the photo. Visualize yourself moving about in first person through the scene. Pay particular attention to the senses. What do you see, hear, taste, feel, and smell? Are you alone or with other people? Allow the scene to unfold as you explore it.

Creative visualization is an age-old technique that, like any skill, can be cultivated and strengthened through regular practice.

The Most Legit House Plans for the Superb Kitchen House Plan Designs

To build the smart house plans is not always considering a smart strategy in buying a house. But this also needs the creative house plan designs that will help you live in there comfortably. So that’s why picturing house plans to get the best house plan designs is something crucial that we need to do for our dream house.

When we can create the house plans from our own house plan designs sure enough that you will get the best result. This is because we build our own house based on our own taste so that’s why you need to be an active consumer to talk about the house plan designs with your architect when we decided to build our own house in a perfect place.

Focusing the house plans for our best kitchen house plan designs

Let’s just focus on one of the important parts in our house the kitchen. We know for sure that kitchen is not always a room in our house but also considering a magical place to do some food experiences. So that’s why we are here to give you some crucial elements that you need to think about for your superb kitchen.

The first thing that we should design is the cabinet plan for our kitchen. We should know first the angle of our kitchen space before we decided what kind of cabinet plan that we need to apply in our kitchen. We can choose the L shape, the minimalist long shape or we can make a new design that sure will bring a fresh nuance in our kitchen.

 

The second element in the kitchen house plan designs is the material that you want for your cabinet and also counter top. This is also an important aspect that you should choose because there are lots of options that you can pick for your cabinet material and also for your counter top material. For example, you can choose the wood cabinet with the glazing marble counter top for your kitchen house plan designs.

The last but not least is the color nuance for your kitchen. It is going to be more refreshing if you can pour some bright colors for your wall paint and mix it with the sweet color of your cabinet and counter top. Well, this sounds so amazing to do, right?

Well, basically all that you need to do is you need to be brave in pouring your taste and creativity for your own house plans in your house plan designs. It will make your house define as your taste and make yourself comfortable because you can feel your own element in your own house. So you can satisfy yourself as a smart house designer.

So are you ready to be a smart house designer? Are you ready to build your own creativity in order to get the awesome result of the house? What are you waiting for then? Let’s do this now and get your dream house easily!

Advantages of Universal Life insurance

There are many types of insurance like term life insurance and universal life insurance. The term life insurance is only for a short period of time and it is a cheap and inexpensive insurance policy for the people. Instead the universal insurance is expensive than term life insurance. The premium of short term insurance is less than the premium of universal. The premium of various types of insurance policies is different. The premium of insurance depends upon the several factors like the age of policy holder and health condition of applicant. These are very important factor to consider before getting policy. If you are under the age of 25 then you will pay very less to insurance company instead if you are above 50 then you will pay more to the company. Therefore the age of a policy holder is a very important factor to consider.

1405127561e2gvxSimilarly the health condition of a person is very important factor to consider. If you are healthy and safe from various diseases then you will pay very less to the insurance company instead if you are suffering from diseases then you will pay more. Therefore before getting any policy you should keep these things in your mind. The duration of insurance policy is also very important. If you want to get protection only for a limited period of time then you should select term life insurance because it is cheap and inexpensive.

There are many benefits of universal life insurance but the most important benefit is that it is very cheap insurance policy than whole life insurance policy. Therefore you can afford this policy easily. Similarly you can get protection for your whole life period. Therefore there are many benefits of this insurance policy. The universal life insurance policy is flexible than other insurance policies. The benefits and premium values of this policy are adjustable and flexible. Policy holder can easily adjust the premiums and benefits of this policy.

 

What is the whole point of Key Man Life Insurance

As different insurances the key man life insurance is also very famous and useful. If you are thinking about the small business and want to own from someone else instead of installing your own business then that insurance is very useful and secure too. The dividend in that insurance equally distribute among the individuals or members of the business. So, in the case if the business will be successful or fail the all individual will be responsible. In the case of any loss or damage the business can move towards the downfall. If the person from those top managements will die or will be disable then that can also affect the business or causes the business failure.

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The key man life insurance is useful in because that will help you in to provide safeguard to your company when it move towards the downfall. The insurance company will also provide the funds to sustain in the fluctuated environment. This insurance will secure you from all threats or losses. This insurance is also called the disability insurance which protects the disable environment. It is also helpful in the case of sudden death of any of them from the top management. But in the case of any person else then top management, the insurance will not be useful or can have different benefits.

The key man life insurance policies can be purchased by the other business owners as beneficiary or other policy owners. If the key person will die or disable then the insurance company will responsible to pay that insurance to the company of that person to protect the business. That payment of insurance can be use for any purpose but for business only. In the case, more than one key individual die or disable then you will also be able to purchase that insurance. All kinds of business can purchase the insurance. The business of high profits or big companies can also get benefits or are getting benefits from the insurance but that is only for the small business.

In the case, if the business owners of the company want to move their company towards the high profit and for that purpose, if they need money then they have choice to buy key man life insurance for taking their company towards the right direction or can say success. The business will also be secure because this insurance is the best way to get the interest or payment from the family or beneficiary of the insurance. The company will also have to right to sale out the shares of the dead or disable person in the market and get their amount. The company can also sell the ownership of that person to other business owner. The all agreements of that person will transfer to the other interested person. If the person will disable then he will sell himself else the company will sell out to selected person. The key man life insurance is the only way which protects your business in all kind of environments or conditions.

When you have people to look after you have a responsibility to keep them safe and well looked after even if you were to pass on. People who have children need to make sure that there is money to pay for their education, food and housing if anything were to happen. Although its not nice to worry about these things its still something we all need to think about and get around to in the case of a tragic event.

Apart from life insurance there are also mortgage policies which in the event of death the house will automatically be paid off, this in my opinion is one of the best policies to have. Having a home that is paid off is a real blessing.

Various types of Psychic Readings and are they real?

Do you know about legit psychic readings? Legit mean truth and psychic reader mean a person who is able to perceive and understand the things which 1410201509osvhkare not identifiable for a common person. The psychic people pick up wavelengths in the environments which are not identifiable by non psychic people. Therefore you can say that these are special and specific people. The psychic person can provide you information about your life and future. He can also provide you information that is very necessary for your life. You can also say psychic people as fortune teller. The psychic people are present in the whole world but they are few in no. it is not easy to locate or find the psychic readers. If you are suffering from any problem or threat then it is better for you to meet with psychic readers because it is beneficial for you.

A psychic reader can provide you information about your future but he cannot provide you 100 percent accurate information. Therefore you should not completely rely upon their information’s. There are many types of psychic readings like fortune telling, palm reading and astrology. These are very important types of psychic readings. Astrology is a very important type of psychics and it involves the alignments of the sun. Similarly it is also related to the movement of stars and planets. The astrology is very different from the psychic reading because it does not require the psychic ability instead it depends upon the knowledge. If you have wide information about the astrology then you can understand the various facts. If you want to have information about the astrology reading then you should have knowledge about the movement of stars and planets. The astrology is based on the alignments of the sun.

Aural reading is also a type of psychic readings and it involves the interpretation of the auras. Cartomancy is also called fortune telling and it is a type of psychic reading. In the process of cartomancy deck of cards are used. Similarly distinct reading is also considered as a psychic. These all types of physics need a vast knowledge and experience. There are present many psychic readers in the whole world but it is very difficult to locate and find the legit psychic readers. Only an experienced and skilled person can provide you legit psychic readings. Therefore you should always try to find out the experienced and skilled psychics and it is a very difficult job for you.

Phlebotomy jobs available in plenty for job seekers

It is always good to think about every career that you want to venture in before you begin the studies. There are those which are very competitive while others do have very few people. For the ones with few people there are always plenty of opportunities for them. Most of the people view such jobs to have very difficult courses. It is better to spent few years full of dedication and commitment to attain the skills for such jobs other than do simple courses and spent the rest of your life hustling for a job. There are the phlebotomy jobs which are waiting for people to work.

 

As a matter of fact phlebotomy jobs are always there because very few people qualify for them. There is the course of the phlebotomy technician which requires one to spend some years in school training. You only need a degree or a certificate to qualify for these well paying jobs. There are various places where the skills are needed. This is mostly in hospitals, laboratories, clinics and health centers. It is good for those people who want to get the jobs that will in deed help them succeed in life very fast to consider the phlebotomy jobs as the ones to study for.

 

Today it is very easy to study the courses you want and to the level of your choice. Phlebotomy jobs are given to those people who both do their studies online or in schools and attain the qualification. All what is required is a certificate of qualification. It is very important to always ensure that you have acquired the necessary skills during the training and you qualify at the end of the course. This will automatically guarantee you a job.

 

For those people who do the online learning they are more advantaged. This is due to the fact that they can be spending their day time in various hospitals helping the doctors in carrying out the duties entailed in the phlebotomy jobs. Most of them include the preparing of blood for testing in the laboratories, drawing blood from the veins of the patients, testing blood pressure among others. This way they become very much experienced and will be able to the phlebotomy jobs and promotions easily. It is also good to attain higher degree of the learning since the more you learn the more the skills that you gain. This will enable you to carry the tasks much better and very professionally.

 

To be able to complete the learning for the phlebotomy jobs it only requires a very short duration of time. When you use the internet you will be able to discover the time to take in the different institutions. What is important is to learn from a well recognized institution that has being performing very well. This will enable many of the hospitals, clinics, laboratories and the health centers to be scrambling for you to work for them. Therefore begin the learning today and you will be able to keep off from all the struggles you have being through.

A well paying job is something that is rare these days, in fact finding a job can be rare. With the population growing and more companies using automation such as machines to help to run their businesses there are less jobs for regular people and unless are you are someone who is well connected you may struggle to find a decent job. A phlebotomy job is something that needs to be done by a human and so this is something thats worth getting into to assure that you have a job after getting a qualification. Never underestimate this type of job, after some time you will find that you can work your way up the company and get pay raises and in the end you will have a decent job to support a good lifestyle.