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Sandbag Training

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Sandbag Training

If you can’t stand your gym anymore or just can’t afford it, grab a sandbag for a great alternative for helping you get in a full-body workout. Lifting one is an old-school way to build brute strength and intense endurance. See “How to Make Your Own” below for instructions on building one, then read on for the workout.

Perform the exercises in the order shown. Go for time, not reps. Begin by working for one minute, then resting one to two minutes. Do as many reps as you can. Don’t be overly concerned about form-the sand will shift around, making it hard to control the bag. That’s the point. Having to stabilize yourself constantly will work you from head to toe.

Heave the bag from the floor to your chest, then press it overhead. Drop it and repeat as many times as you can for one minute. Complete three sets.

Wrestle the bag up to your left shoulder and do one squat. Drop the bag, and then repeat on the right shoulder. Continue alternating for one minute. Do three sets.

Lie on the floor with the bag on your chest. Press it up and then, with your arms fully extended, do a situp. Repeat the entire exercise for one minute. Do three sets.

How to Make Your Own

You’ll need a sturdy gym or duffel bag. Use a canvas sporting bag or sea bag style canvas duffel bag. A military style duffel bag may also work. Your bag needs to be able to withstand the abuse of being thrown, dropped, and heaved repeatedly, so don’t get a cheap one that can’t take it.

Buy a few bags of playground sand from the local hardware store-it’s near the concrete and usually comes in 50-pound tubes. Sells for around $4.

Fill a heavy-duty trash bag with sand. Wrap the top tightly with duct tape, then bag it twice more and seal it. Make sure you leave some room in the bag for the sand to slosh around. If you can’t find strong enough trash bags, try contractor clean-up bags, which are much thicker. You can find them at Home Depot for around $13.

Put it in your duffel bag (which keeps the sandbag from ripping) and zip it shut. Now, get to work!

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That’s a stretch: states seek to regulate yogis

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That’s a stretch: states seek to regulate yogis

yogis

Yogis are males who practice, or are mastered in, yoga. Yogini is the term used for female yogins.

Alternatively it is the name of a ficitonal bear who resides within Jellystone Park

U.S. yogis are being asked to regulate more than their breathing — and they are fighting back.

About 50 yogis gathered in New York recently to discuss hiring a lobbyist and raise funds to fight a state proposal to require certification of yoga teacher training programs — a move they say would unfairly cost them money.

“It has brought us under one roof,” said Fara Marz, who held the gathering at his Om Factory yoga studio in New York. “And this shows that yogis can be vicious, political, together.”

Yoga enthusiasts who say autonomy is fundamental to what they do are pitted against state governments eager for a slice of what the Yoga Journal says has become a $6 billion industry with yoga practiced by 16 million Americans.

The fight has underscored the difficulty of regulating yoga studios that have become ubiquitous on Main Streets and in gyms across the country without appearing heavy-handed or infringing on religious freedom.

New York’s yoga instructors first attracted the state’s attention last spring, when the education department announced training schools could face up to $50,000 fines if they did not submit to state regulation that governs vocational training. After protests from yoga proponents, the education department withdrew its plans.

Perhaps yogis can breathe easily in New York. The state legislature is considering a bill that would exempt them from vocational school certification.

“The message from the community has been loud and clear: get your government hands off my yoga mat,” State Senator Eric Schneiderman said in a statement. “Next time, the state will think twice before threatening a practice that brings so much tranquility to New Yorkers.”

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Healthy Snacks for Kids

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Healthy Snacks for Kids

In addition to their three regular meals, kids often get quite a few calories from the snacks they eat throughout the day.

Unfortunately, for too many kids, that means a lot of extra calories, sugar, and fat. In addition to increasing the risks of childhood obesity, snacks that aren’t healthy can put your kids at risk for cavities, especially if they are eating sticky foods like fruit snacks or candy.

Snacks can be a good part of your child’s diet, though, including low-calorie snacks and low-fat snacks like fresh fruit.

Healthy Snacks

In addition to fresh fruit, which are often high in fiber and vitamin C, low in fat, and have no added sugar, other healthy snacks that are quick and easy for kids to eat can include:

fresh fruit, such as apples, bananas, grapes, oranges, strawberries, watermelon, etc.
dried fruits, including raisins and prunes, although these are considered sticky foods that can put kids at increased risk for cavities, so consider having your kids brush and floss after eating
fruit cups or canned fruit in water, 100% fruit juice or light syrup
raw vegetables, including carrots, celery, or broccoli, that can be served with a low-fat dip or dressing
dairy products, such as low-fat cheese, yogurt, and pudding, or a homemade fruit smoothie
whole grain snacks, which can include some breakfast cereals, crackers, cereal bars, baked chips, and popcorn (without added butter), or pretzels
popsicles made with 100% fruit juice

Although not low in fat or calories, nuts and trail mix can also be considered a healthy snack from if a child is only given a single serving and it is not eaten on a daily basis.

What your child has to drink when he snacks can also be important. Many kids drink juice, tea, soda, or fruit drinks when they have their daily snack, which can greatly increase the amount of calories they are getting at snack time. Instead, limit your child to drinking water, low-fat or fat-free milk, and 100% fruit juice.

Unhealthy Snacks Habits

In addition to getting snacks with a lot of sugar and fat, getting too many snacks or snack serving sizes that are simply too large are habits that are unhealthy for kids.

You can avoid most unhealthy snack habits by:

not letting your kids eat unhealthy snacks, including high-fat snacks and high-calorie snacks, except as an occasional treat. These can include cookies, chips, candy, doughnuts, fruit drinks, soda, etc.
having a regular snack time for your kids — usually late morning and early afternoon for toddlers and preschoolers and just after-school for older kids. Keep in mind that most kids shouldn’t need a bedtime snack though.
having nutritious snacks handy and ready for your kids to eat
limiting snacks to just 100 to 150 calorie servings so that they don’t turn into an extra meal
not allowing snacks to be too close to lunch or dinner

If you do nothing else, at least monitor the serving size of your child’s snacks, especially if you give your child prepackaged snack foods. For example, if your child’s after-school snack consists of Oreo cookies, keep in mind that it takes just three Oreos to 160 calories and a lot of extra fat and sugar in his diet. And if he eats six or nine Oreo cookies, that quickly adds up to an extra meal — and not a very healthy meal.

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