I train many women clients, and if there is one thing I have learned, women like to have toned inner thighs! It is a problem area for most women. The muscles of the inner thighs, also called the hip adductors, respond to a very specific exercise routine. It takes about 15 minutes of exercise three times a week to shape the inner thighs. All you need is an exercise mat to get stared. Try these exercises for a few weeks and you will feel more leg power when you walk, run, or swim. after about ten weeks, you will see new definition in your thighs.

Outer Thigh Lift.

Lie on your left side, and prop your upper body nearly upright on your left forearm. With your left leg bent comfortably, extend your right leg at a 45-degree angle in front of you. Slowly raise the right foot about six inches off the floor in a controlled motion. Hold for one count, then slowly lower the foot almost to the floor; start another lift without touching down. Do 10 reps. Then roil onto your right side and repeat. Do 3 sets with each leg. 3 sets of 10 repetitions each is a good starting point. When the routine begins to feel easy in about 3-4 weeks, add a one pound ankle weight.

Inner Thigh Firmer.

Lie on your left side with your head resting on a rolled-up towel to maintain proper alignment of your head, shoulders, and hips. Bend your right leg and rest it on the floor in front of you while extending your left leg straight with the foot. Slowly lift your left leg about six inches. Hold for a moment and then gradually lower the leg, beginning the next lift before your foot touches back down on the floor. After ten lifts, roll onto your right side and repeat. Complete 2 sets of 10 lifts with each leg. 2 sets of 10 repetitions each is a good starting point.

Cable Adductor Machine

This is the machine in the gym that most women gravitate towards! It's the one where you sit with your back pressed into the machine, holding onto any handles and with your legs and feet pressed against the foam pads. Smoothly bring your legs together, hold for a second then return under control to starting position. Some machines will have a combination of settings, allowing the legs to be taken wider, avoid taking your legs out too far, especially for beginners. Aim to keep your legs and back in contact with the machine at all times. It may be useful to warm up your muscles with a lightweight prior to your training weight, as this will not only help prevent injury, but also make sure that the machine is set-up comfortably for you.

Inner Thigh Firmer Using a Stability Ball or Pillow.

Lie on your back on the floor and place a small Swiss Ball or large pillow centrally between your lower legs. Smoothly squeeze the ball or pillow, aiming to apply pressure from both legs, onto the sides of the ball. Hold in the inner phase for 2 - 3 seconds prior to releasing and repeating again. Repeat 10 times. This exercise is usually performed while lying, but can also be performed seated or standing. Complete 2 sets of 10 repetitions. 2 sets of 10 repetitions is a good starting point.

How much exercise Is Enough To Tone The Inner Thighs?

This number guide will help you determine what intensity is right for you.

Let's say that the intensity of the exercise ranges from 1 to 5.

1 - Light exercise, can barely feel the muscle. (this is what you feel in the first 1-3 repetitions)

2 - You can feel the hip muscles working (as you do more repetitions, you become more aware of the tension in the muscles)

3 - Moderate intensity, where you begin feel a 'burn' or 'strain' in the muscle. You have to exert a little to maintain the exercise.

4 - Moderate to high intensity, where your hip muscle starts to hurt, and you feel like stopping.

5 - high intensity, where you just can't continue. You need to stop and take a break.

In order to tone the thighs, you need to push to an intensity that falls between 3 and 4. This will vary from person to person. For some individuals, 10 repetitions of an exercise is enough to get to 3, or even 4. This is especially common for beginners, or for those who have resumed exercise after a long break. For other, more conditioned individuals, it is common to get to 3 or 4 after 30-40 repetitions, or after using ankle weights.

For more information about best diets to lose weight, register for free and get full-color exercise routines, diet plans and grocery lists, visit http://www.best-weight-loss-programs.net/, for exercises for women, visit http://www.toningforwomen.com/ and to train with Nitin, visit http://www.phonefitnesstrainer.com/

¶ 7:34 PM 0 comments

More Ways To Save The Planet

From The Chocolate We Eat To The Product's We Use...

So we have turned down our thermostats, which is great news for the planet, we have begun to say NO to standby, so now we can begin to look at other ways we can improve our lives and help safeguard our planet.

No sandals required, just a new and more positive approach to many of the things we take for granted, like our shopping, cleaning and eating habits and begin to think more about the global picture.

Top Tips To Living A Better Life...

Forget the plastic - Plastic bags are bad...so take your own!

Tell Your Friends - If you have saved money by implementing some easy energy saving tips you should tell at least one friend.

Share - Yes share.. from your many power tools that lie under a pile of dust to the toys that your children have long outgrown. It's not only better for the planet sharing makes you feel good.

If you don't need it...Don't buy it...

Make a difference, opt for buying presents that make the world of difference to others for some really great gift aid ideas try logging onto www.worldvision.org

Don't buy new! invest in antique, antique furniture is often cheaper than you think - it makes a tremendous statement and lasts a lot longer too.

Don't just bin it! reuse, recycle or donate it.

Organisz a clothes swap - Update your wardrobe by sharing - it makes perfect sense!

Tell Your Boss If by turning off your lights you saved X just imagine what we could save, if offices across the globe adopted and implemented these simple energy saving measures into their daily routine.

Switch - A great way to help reduce our global emissions is if we make a stand and switch to buying energy from a green energy supplier.

WALK - Yes walk - walking is not only good for the environment, it can dramatically improve your health! So hang up your keys and walk whenever you can.

Top - Tip When buying fish make sure that it has come from a certifiable source for more information about sustainability and fishing visit the Marine Stewardship Council http://www.msc.org

Shrimp Matters: Look to buy ecologically sound prawn/shrimp! We may all have come to love the sweet taste of it, but intensive shrimp fishing not only destroys many other marine species - shrimp farms have been directly responsible for the destruction of valuable mangroves!

Add a little or a lot of fair trade into your weekly shop.

Did You Know? Fair trade is GOOD for the PLANET and helps to secure the lives and the livelihoods of some of the world's poorest communities. So lend your support and help encourage more to do the same.

Consider - Making fair trade coffee and fair trade tea your drink of choice!

FACT: The Co-op supermarket in the UK was the first retailer to actively support fairtade and now stock over 110 fairtrade products!

BUY: Switch to buying from companies who are socially responsible and who place value on the planet's natural resources.

Did You Know? One in ten products that line the shelves of our supermarkets contain vegetable oils, including Palm Oil - The spread of palm oil plantations has had a devastating effect on the lives and habitat of the Oranutan.

FACT Almost 90 percent of the forest, home to the Oranutan has been destroyed.

Sweet Success: Buying chocolate with a high cocoa content is BETTER for you and far better for both the cocoa farmer and the environment.

Did You Know: We may all love high fashion, but we have to say NO to companies who still utilize sweatshops. So Check You Labels

BUY: Make sure that the paper you buy is either recycled or of a non-wood source.

Did You Know: To produce just 1 ton of paper requires 2-3 times its weight in timber!

FACT: Half of the paper in use today is for PACKAGING!

Ditch the packaging! join the growing number of consumers across the globe and say no to excess packaging!

Buy local - across the world more and more people are opting to shop locally

Did You Know: Farmers markets are booming - if you have one in your neighborhood support it -

Support: if you live in an area which operates one of the many fruit/vegetable and meat box schemes give it a whirl! say hello to the kitchen and stir up some real food.

For a comprehensive list of farmers markets in America try logging onto: www.ams.usda.gov/farmersmarkets

Don't Forget: Buy whenever and wherever possible loose fruit and vegetables

Say YES to FREE RANGE

Switch to buying FOOD that is in Season & grown whenever and wherever possible locally - say NO to excess food miles!

Love your meat! Whenever you can buy meat from sustainable or organic farms

PAINT: Looking to brighten your home/office? make sure you buy VOC (volatile organic compound) FREE paint

FACT: VOC's emitted from paint are bad for our health

Bin the plastic cup - Get everyone to bring in a proper mug!

FACT: In the UK alone we bin over 3 billion plastic cups a year!

Switch to buying from people you like!

Switch to buying organic cotton - not only is organic a far nicer product - it is far better for the environment.

Check out which companies have already signed up to the carbon down profits up campaign youll be amazed.

Make patio heaters a blast from the past - invest in one of the growing number of real fires or - invest in some brightly coloured blankets - snuggle up and get personal.

Recycle - Couldn't talk green without mentioning one of the biggest things we can do to help safeguard our planet.

Worried about waste? Buy a wormery a great way to get rid of your waste and great for the kids! check out the Green pages for some really great product ideas.

Car Share - As ominous as it sounds car sharing can work, provided of course the people you share with start and or end their journey where you do. Car sharing is also a great way of reducing the volume of school traffic - if you live under a mile away walk the kid's will love it!

Christine Farrell is the founder of http://www.climate-information.com the first web site to put the subject of climate change into a global context. Developed to help everyday people understand the role we play in the bigger picture.

Climate-information.com delivers timely, global information on climate change, deforestation, our diet, water, saving energy and much much more..

¶ 10:01 AM 0 comments

It all depends on your traffic. If you receive tons of thousand unique visitors a day then I suggest you incorporate both PPC advertisements, such as Google, Yahoo, Bidvertiser, Clicksor, Adbrite, or Targetpoint, and then go with joining affiliate programs that deal with what your website is about.

For example, if your site is about mod chips and information on how to install mod chips on your gaming consoles, then you might want to visit some mod chip sites like modchipman, modchipstore, etc. Join those affiliate programs and place text ads or banner ads on your site in your hot spot areas. Then incorporate your PPC ads into your content-enriched articles or place them as a header or footer.

However, if you have a site that only receives 1000 unique visitors daily or less you should only stick with the PPC programs because with the PPS advertisements you might only get like one sale the whole year and that isn't worth it. You'll be taking up your design with some ugly banners and you won't be making any money. That's why I recommend you just join one PPC ad program like google or yahoo and you place the advertisements above the fold or in your sites hot spot.

Other than that, I personally like PPC advertisements better, but that's because my site doesn't receive tons of traffic. All in all, it's your decision on what you choose, whether it be PPC or PPS, either way you will eventually make money.

¶ 7:54 AM 0 comments

If you have fairly good distance control, then the secret to shooting a lower score is sinking more Putts in the range up to 8 feet. And if you want to know how important those shots are, consider this: You will use your Driver a maximum of 14 times in a round, not as often as you will stand over a short putt. And, you dont necessarily lose a shot with a poor tee Shot while you will, with almost every poorly struck short putt.

While watching the PGA championship from southern hills, I was struck by how still the head and body of the best golfers are when Putting, even after they have struck the golf ball. Its almost as though the stroke is more important than the ball.

That reminded me of a little tip to go with the drill to shorten your backswing and force you to accelerate (see below left). Try this again on the practice green, only this time focus on the space between the putter and ball at address and keep your focus on that point throughout the backswing, downswing, contact and follow through and LISTEN for the ball dropping into the cup.

This encourages your head to stay very still on the line of contact, resisting the temptation to watch the ball or to move with the backswing. Just try that on the practice Green and you will surprised at how deadly you become. If you dont, then contact me and well look at your Putting stroke.

If you want to check your stroke quickly yourself, then stand facing a wall and line up so that the toe of the club is only an inch from the wall. Now, take a normal swing and check: does your club move away from the backswing or brush up against the wall at any time?

Visit your local Foremost golf PGA professional for expert tuition.

James Langmead PGA Qualified golf professional and former callaway club fitter of the year http://www.thegolfshoponline.co.uk

¶ 1:12 AM 0 comments