Nike+ Sportband Running Watch Review

The Nike + Sportband is a compact watch and accelerometer that measures pace, distance, time, and calories for runners or walkers. Unlike most footpods, the Nike + footpod is designed to fit inside a running shoe. Nike shoes include a place in the arch of the left shoe to hold the footpod. You can use the footpod with other shoes, such as Saucony or New Balance, although those brands do not include a place for the footpod to fit and may affect the accuracy of the measures.

Features of the Nike+ Sportband

The watch itself is contained in a removable USB device that fits into a sleek wristband. The display toggles between the current time and a rotating display of running stats. It has two buttons, one to start and stop the timer and toggle between the two display modes and the other to rotate through the stats. After completing a run, the runner can remove the USB device, insert it into a MAC or PC computer and upload their stats to the Nike website.

On the Nike website, users can view and monitor the stats for their runs, track their progress, map their running routes and share them with other runners, connect with other Nike+ runners through Facebook and Twitter, view training programs and sign up for running challenges, and so on.

Although users can use the Nike + Sportband without any set up or calibration to get full use of the features, users need to download the Nike+ utility software on their computer, sign up for an account on the Nike + site, and set up their Sportband. To see the estimated calorie use, the runner must enter their weight and to get the most accurate measures, they need to calibrate the device by entering their time for a set distance while running at their normal running pace and while walking at their normal walking pace.

Limitations to the Nike+ Sportband

  • It provides a limited selection of measures. For example, although it measures pace, the literature does not indicate whether it is average pace or current pace. It appears to measure current pace.
  • The accuracy of the measures depends on the runners stride length. If they run at different paces during a run, for example, a short stride while going uphill and a long stride in a flat or downhill area, the sensor will not be accurate. The Nike + website suggests that runners buy several sensors and calibrate them for different paces – walking pace, trail pace, usual running pace, and so on. Unfortunately, only one sensor can be used at a time so a run that covers a variety of terrains and elevations will not be accurate.
  • To calibrate the device, the runner must go out and record their run in an area where they can determine their exact distance, such as a track, and then connect the device to their computer to enter their calibration information. They cannot complete the calibration on the watch and then continue with an actual run.
  • The device simply displays the runners current information. It cannot be configured to notify the runner if they surpass a set pace, distance, or time. It does not track intervals or include other useful training features. Neither the watch or the measures include any alarms.

The Nike+ Sportband is a good watch with accelerometer for tracking and displaying general running stats. The website also offers access to a running community where runners can get training tips and participate in other motivational activities, as well as connect with other runners. However, the Nike+ Sportband does not provide the level of accuracy or information that more serious runners often require.

Interested in buying the Nike+ Sportband watch? Watch this video!

Strengthening Exercises for Dancers


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

lady exercise

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


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

indoor fitness

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

eye exercises

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.

African mango

The African mango has a lot of benefits to those who want to have it as food. Apart from being tasty and nutritious, the African mango has gone a long to having more medicinal values to many of those who use it. African mango help you in getting the information that you need when you want to have the best taste of the fruit. With different trends going on the world, the African mango has been regarded as the revelation to those who want to have weight loss. Research has shown that the supplements from the African mango can go a long way in making one loose weight without involving many substances.

As fat burner, the African mango will go all the way to making it possible for one to burn fat in the body through the fat burning and cleansing process. There are many people who take the African mango for granted but with good information and knowledge, the norm can change to make it possible for you to have the good taste of health. African mango give the best choice of what is expected from the mango when you buy it. With the reviews, you will have the best possible way of making it a real deal of health and also make it a good life saver.

The supplements from the African mango help in boosting the metabolism process in the body. Through this, one finds it easy to have a good state of health without many obstacles. Being 100% natural, the African mango goes a long way in making it possible for one to have all the ingredients that promote good health in a very simple way. The African mango guarantee you money back and you will save a lot of money by choosing the option.

The African mango go along way in explaining the ways in which you will have the mangoes delivered to you if you need them. The product details are normally given to you and you will be in a great position to having the deal done in the most appropriate way possible. The reviews are found in various sites and through this, you will be able to make it possible for one to access the details online. The reviews come with different specifications and descriptions of the choices that one is expected to find on the product that is going to be given or delivered afterwards.

When you want to know more about the reviews, it is important that you take the best reviews amongst those in your presence. Good African mango will give you the details on what to expect from the supplements that are found in the African mango. The details given are normally those that tell the consumer on what to expect upon the purchase of the African mango and its products. If you want to have an easy way of loosing weight, the African mango is the perfect choice for you for it will give you a money saving deal that is very healthy way.

Lose Your Baby Fat the Easy Way

Motherhood is one of the most fulfilling stages in a woman’s life. Seeing your baby grow in your care is surely a task that most women enjoy. However, women often lose confidence as they gain weight and develop baby fats after pregnancy. Actually, you can enjoy both roles of being a mom and taking care of yourself as well. Time time to do some research and you will find that breakthroughs on weight loss have been continuously discovered. You don’t need to spend a great deal of cash for surgical operations to lose baby fats. There are easy, natural and healthy ways that you surely would enjoy.

Some may loose their weight in three to six months. Yet, some, especially those who undergo a Cesarean operation decided to let things be and start dieting after a year. Point is, you have to be very patient with your self and should consider your existing condition. Remember, it’s your health that counts most.


When you finally resolved this self-conflict. You may start re-examining your life and make your own routine. Taking things slowly does not mean that you have to let gain weight uncontrollably! Women under Cesarean operation who are advised not to take vigorous exercises may take a low-car diet or a fiber-enriched diet as prescribed by their doctor. If you undergo normal delivery, you may increase activities with your baby like walking him/her around, doing baby leg lifts and playing.


Aside from exercises, also consider breastfeeding. Breastfeeding may deform your firm breasts, however, this has been proven to help lose weight. This happens because breastfeeding entails a lot of calories while your body converts food to human milk. While losing weight, you can assure that you and your baby will have more bonding moments together. Worry about the consequences later. Anyway, there are always exercises and surgical operations that you can consider.


For sure, you are busy keeping your baby’s health. However, you should not deprive your self from having lots of sleep and rest. Seek help from your husband or a helper in babysitting. You can take turns as with tasks especially in sleeping late. Also, start learning ways on relaxation and meditation on your free time. This surely helps you develop more patience and enthusiasm while having a baby.


Cheer up! Don’t ever think that mothering is the end of the world for you. Open your self to meeting new people and mothers who share the same experiences. You will find out that bonding with people with the same experiences help relieve stress and help dieting and exercise more fun. Suggest group activities, strolls and exercises that other mothers would love. Also, discuss about currently used dieting programs. They may have other greater ideas to enlighten you.


Take some time to see the effects of your efforts. Love your self. It is high time to give more effort on your self considering that your family needs you. Don’t expect results overnight. Expect months or even a year to restore your shape. Also, consult your doctor or a dietitian every now and then. Tell them about your eating habits and diet and they will give the right advices.