Bikes Vs Rowing Machines: How to choose

Both indoor bikes and rowers are cardio machines but that’s where a lot the similarity ends. Spin bikes have been part and parcel of both commercial and home gyms but in the recent years, rowing machines have become extremely popular. Wondering why? Here are a few differences between them.

In this article, we’ll cover major factors like quality of the workout, price, storage etc.

Workout quality

While both machines claim to provide a full body workout we have to give the rower the edge here. Spin bike focuses mostly on the lower body muscles like your glutes, hips etc. while most of your upper body muscles remain static.

In a rower, each stroke requires the movement of both your upper body muscles like your shoulders, arms and even your core along with the hips, glutes, thighs etc. thus engaging more upper body muscles than a spin bike.

This also makes rower the perfect equipment for those recovering from injuries or for people with joint or spine related issues.

Cost

Both the machines come in a wide range of prices and thus it’s safe to say there’s one for everyone but if you’re looking for a high-end model with top-notch features than a rowing machine like the Concept2 Model will cost you around $1000 whereas one of the best spin bikes like the Keiser will cost around $1500.

Cheaper rowers come without important features like a good display screen or adjustable saddle etc. Also, the frame is usually made of low quality steel. For the budget buyers, the spin bike is the ideal alternative and will last you longer.

Storage and space

When is use the rower by far requires a large amount of space as compared to a spin bike. With a rower, you’ll need about 9ft of area whereas a spin bike will require 5-6 ft. but when it comes to storage, rowers take the lead.

Rowing machines have lesser height and thus can fit under your bed when not in use. Also, most rowers can be folded into an upright position too and with the Concept2 even the railing detaches. On the other hand, spin bikes cannot be folded and will have to be unassembled.

Other features

High-end models of both rowers and spin bikes come with all the required features like an LCD monitor. The monitor should be big and clear enough to be viewed from a comfortable seated position.

Also, monitors should provide important workout related information like the calories burned, distance covered, time and most importantly heart rate, a feature the cheaper models often lack.

The saddle and in case of the spin bike even the handlebars should be adjustable for the perfect positioning. The pedal or the foot plate should come with straps for added safety. A spin bike should also come with an emergency stop button that’s not too far away.


Women on Love, Sex and Work After 40s

Have you ever wondered how other women survived their 40s? You’ll get an earful in Knowing Pains, an honest, humorous, thoughtful and diverse collection of essays by real women who aren’t afraid to tell their age and tell it like it is. Sex, marriage, love, divorce, motherhood, singlehood, passion, obsession. Nothing is off-limits to this startlingly fresh group of new female voices that Molly Rosen has brought together to swap stories and compare notes on the desires, influences and events that have impacted and shaped their midlives. Collectively, they form a true picture of how real women not only survive their 40s, but thrive with dignity, courage and laughter.

About the Contributors

Knowing Pains is written by women like you—by teachers and businesswomen, moms and artists, doctors and authors. They have found their voice and volunteered their personal stories about life in their 40s.


How to build Self Esteem and stay Confident

Self Esteem and Confidence are two major things you need to have to assess and achieve your goals. Otherwise, it is much difficult to accurately access what you want your goals to be, leave alone achieving them.

Your surroundings are very important as you handle people with different behavior. Consider the following points also, so that you benefit whenever you feel low.

1. Negative Work Environment

If your work environment has “dog eat dog” theory people where everyone is fighting just to get ahead. This is where non-appreciative people usually thrive. You may find you are working harder and harder for less and less return.

Stay out of this, it will ruin your self esteem. Find ways to manage your work within the normal working day at least 90% of the time. If you have to compete with others, compete on your own terms. Power games or negative behavior will only make you feel badly about yourself.

2Other People’s Behavior

Gossipmongers, whiners, backstabbers, snipers, controllers, complainers, exploders, patronizers, sluffers … all these negative behaviors in others will damage your self esteem, as well as to your self development program. But remember, it is not the person that is the problem: it is their behavior.

3Changing Environment

You can’t be a green bug on a brown field. Changes challenge our paradigms. They test our flexibility, adaptability and alter the way we think. Changes will make life difficult for a while and often cause stress, but when we look back we will see that change is often the catalyst or cause of self development.

4Past Experience

It’s okay to cry when we experience pain. But don’t let pain transform itself into fear by constantly thinking of the bad things that have happened to you or others in the past. It’s easy to wreck a relationship by bringing with you the issues you had in your last relationship, and expecting your new partner to be like your previous one. Treat each failure and mistake as a lesson, and move on.

5Negative World View

Look at what you’re looking at. Don’t wrap yourself up with all the negativities of the world. In building self esteem, we must learn how to make the best out of worst situations.

6Determination Theory

The way you are and your behavioral traits is said to be a mixed end product of your inherited traits, your upbringing, and your current environment such as your friends, your work situation, the economy and even the climate of the country that you live in.

Do not make the mistake of thinking that your genetics or upbringing will determine how your life goes. You have your own identity. Learn from other people’s experience, so you’ll never have to encounter the same mistakes.

When we develop self esteem, we take control of our mission, values and discipline. So how do you start putting up the building blocks of self esteem?

Be positive. Be contented and happy. Be appreciative. Never miss an opportunity to compliment. A positive way of living will help you build self esteem and set you on the path to positive self development.


What is Emotional Eating and How to Overcome it.

Emotional Eating is something that happens over and over without even realizing. Eating is a regular part of life and your body gets its nutrients from food.  Sometimes we can overdo our eating and it can result in gaining weight.  Emotional eating becomes an issue then. The problem of emotional eating may end with the scale but it begins in the mind.  Stress takes its toll on your life.  When your defenses are compromised your health takes a hit and so do your emotions.

Everyone has to deal with good days and bad days.  How we deal with the bad ones brings emotional eating into play.  You look for comfort for your hurts.  People who turn to food for comfort find a coping mechanism that won’t judge them, hurt them or tell them “no”. To complicate the issue, eating pleasurable foods can stimulate the release of endorphins just like exercise.  So, after you eat, you feel better.

Emotional eaters use food to relieve stress.  They hide behind the food instead of seeking solutions to the problems.  But, how do you know you are using food in this way? The first sign is obvious. You will gain weight if you eat too much. In light of the weight gain, examine other areas of your life:

  • Have you been under stress lately at work or at home?
  • Has anything traumatic happened in the last year?
  • Are you dealing with a problem but haven’t found a solution?

Answering “yes” to any of these questions could mean that you are an emotional eater.  You eat but you are not necessarily hungry at the time.  The foods that you choose are what we term “comfort foods”:

  • High fat foods like French fries, fried foods
  • High carb foods like macaroni and cheese, mashed potatoes
  • Sugary foods like ice cream, donuts, cookies, cake

There is help for emotional eaters.  The first step is recognizing that you have a problem.  You’ll experience feelings of helplessness and guilt.  The guilt is over potentially ruining your health and the helplessness lies in the fact that you don’t see a way out.

Secondly, seek counseling.  There are many types of counselors out there that can meet your need.  Emotional eating has nothing to do with dieting or changing your eating habits but gaining control over your emotions. A counselor might suggest things like visualization, practicing problem solving skills, relaxation techniques and family support.

Thirdly, your family can learn your triggers for stress and be on the lookout for changes in your eating habits.  They can help you be aware of the foods you are eating, assist you in making healthy food choices and exercise along with you.  Proper diet and exercise increases immunity, blood flow and positive thinking.  Yoga enhances the mind and body connection so you don’t eat when you aren’t hungry.

Finding new ways to solve your problems and deal with stress will push food out of the equation.  You’ll feel good about finding solutions which will replace the dependence on food.


Eat Healthy to Lose Weight – Do it Before Dinner.

As we all know, evenings tend to pose the biggest problem when it comes to healthy or unhealthy eating. Just one stressful day can suck your will power and you find yourself calling your closest take out place or ordering pizza. That’s why you will love this idea – being strict during the day so you can eat your dinner ‘normally’. Try these options:

Eat raw until early evening. Nosh Detox is a food delivery firm, created this ayurvedic idea that it’s easier for our bodies to digest raw food earlier in the day. So try eating raw foods until late afternoon, then enjoy a cooked meal at night.

Stay vegan until six. Mark Bittman, New York Times food critic suggests to avoid meat, fish and dairy until 6pm. This cuts fat and can boost your veg intake.

Cleansing until dinner. The Blueprint Cleanse diet plan suggests that you stick to juice or soup based meals during the day. It’s great for weight loss and flattening belly.

Other helpful tips to flatten your belly so that you are at your best for your beach days, wedding or holidays,

  • Limit your salt intake
  • Avoid spicy, gut inflamming ingredients
  • Drink 2 – 3 litres of filtered water a day
  • No fat intake, except fish oil capsule
  • Lean white meat only
  • Steam, bake or grill food, with no added oil
  • Eat around 1500 healthy calories a day, unless you are a new mom

These tips can be tough to follow but can be very effective. Stick to them religiously and to get that models look alike belly.


How to manage stress – 7 simple techniques

Stress can initiate a vicious cycle where each thing that goes wrong causes more stress that in turn makes you more prone to make mistakes so more things go wrong. You my start feeling that you are losing control of your life and even your mind.

But worry not, there are many solutions to the problem of stress in our lives. Here are 7 simple techniques to help you find your way out of the vicious cycle.

1. Stress is a part of your life, always remember that.

Make stress your friend! Stress has a genuine biological function that can be used for positive outcome. Body’s natural tendency of “fight or flight” can enhance your performance if focused at the right moment. Athletes, sportsmen and politicians are never relaxed before a big competition or election. Use stress wisely to push yourself a little bit harder when it counts most.

2. Stress can be contagious, so avoid as much as possible.

A stressed person tends to make life difficult for others in various ways, so those people become stressed too. To protect yourself, either give them space and keep away, or practice relaxation techniques to ward off the infection.

3. Learn from the most calm person in the room.

If you are not yet able to be the person who keeps calm when everyone else is losing their head, then look for that person and learn from him or her. What are they doing differently? What is their attitude? Are they trained and experienced? Figure it out from afar or sit them down for a chat. Learn from the best stress managers and copy what they do.

4. Use breathing to trick your body from stress

You can trick your body into relaxing by using deep and slow breathing. Breathe in slowly for a count of 7 then breathe out for a count of 11. Repeat the 7-11 breathing until your heart rate slows down, your sweaty palms dry off and things start to feel more normal.

5. Do not let stressful thoughts get any closer.

It is possible to tangle yourself up in a stress knot all by yourself. “If this happens, then that might happen and then that might happen and then there’s no hope for any of us!” Most of these things never happen, so why waste all that energy worrying needlessly? Give stress thought-trains the red light and stop them in their tracks.

6. Know your trigger points and hot spots

Make your list of stress trigger points or hot spots. Be specific. Is it only presentations to a certain audience that get you worked up? Does one type of project cause more stress than another?

Knowing what causes you stress is powerful information, as you can take action to make it less stressful. Do you need to learn some new skills? Do you need extra resources? Do you need to switch to decaf?

7. Watch your diet, nutrition and get enough sleep

Lack of sleep, poor diet and minimal exercise wreaks havoc on our body and mind. Kind of obvious, but worth mentioning as it’s often ignored as a stress management technique. Make sure you get plenty of rest. Learn to switch your thought patterns with relaxation techniques.

If you are struggling with stress constantly, feel free to check out this Panic Puzzle Program.  Author Rich Presta developed this system. He struggled with panic attacks itself and did extensive research looking for solutions.


Thanksgiving Recipes – Garlic Mashed Potatoes

Thanksgiving brings the charm of relishing delicious feasts along with family and friends. Garlic Mashed Potatoes are one of the favorite dishes everyone enjoys. Here is the quick recipe for preparing Garlic Mashed potatoes.

Ingredients:

  • 3 or 4 large potatoes
  • 4 or 5 garlic cloves, peeled and mashed
  • 1/2 to 3/4 cup heavy cream, milk whole or half ‘n half
  • Butter or olive oil to taste
  • Salt to taste

Recipe:

  • Cover potatoes with water sufficient to cover in a heavy-bottomed pan. Add garlic and salt to taste. Cover and bring to a boil. Reduce heat slightly and simmer until potatoes are tender.
  • Drain potatoes and set aside. Return empty pan to heat and add butter, leaving until butter melts. In a separate pan, bring cream or milk to boil. Do not allow to curdle; remove from heat immediately when it starts to boil.
  • Mash the potatoes, beating in the butter and half & half, cream or milk, mashed garlic, and salt and pepper, until potatoes are smooth and fluffy.
  • For milder garlic flavor, parboil garlic along with potatoes, then mash with potatoes.

Natural and Effective Remedies that Cure Acne.

Acne scar problem is an issue that is difficult to deal with and needs to be addressed with caution. If an acne is severe, the scars left behind may be hard to treat completely. If you are wondering how to get rid of acne, read on.

What is Acne?

Acne is a common skin condition that occurs when oil and dead skin get trapped in blocked oil ducts and hair follicle creating a plug within a pore. This blockage results in pimples, blackheads and whiteheads.

How to treat Acne Skin Problem?

Acne treatment requires patience as it may take long time to recover and heal fully. Even if you use acne skin care products regularly, it is recommended to keep using them religiously until you see some results. Many people do not follow through and end up not healing the acne fully.

It is important to understand that acne is begins from inside the body caused by the bacteria, not on the surface of the skin. Take care of your body and skin inside and out to prevent the occurrence and recurrence of acne. Here are some home remedies you can follow to keep inside of your body clean.

  1. Stay hydrated and drink lots of water.
  2. Keep your face clean. Depending on your skin type, wash it at least twice a day. If your skin type is too dry, do not use soap.
  3. Eat fresh food and vegetables. Avoid junk food and eating at odd times.
  4. Stay stress free. Stressing over too much can cause acne breakouts.
  5. Hands and hair off the face. Oily hair and hands may contain oil that may aggravate acne.
  6. No no to popping. People with acne have this habit of popping the acne pimples. Do not even touch them. Bacteria can easily spread to other areas of skin.
  7. If you are using an acne skin care product, follow the directions thoroughly and complete the course.