Meditation Week #1

Beginning Technique....

Make yourself comfortable, sitting upright, with a straight spine. With your eyes closed, look at the point midway between the eyebrows on your forehead.

Inhale slowly, counting to eight. Hold the breath for the same eight counts while concentrating your attention at the point between the eyebrows. Now exhale slowly to the same count of eight. Repeat three to six times.

After inhaling and exhaling completely, as the next breath comes in, mentally say 'In'. Then, as you exhale, mentally say 'Out'. Make no attempt to control your breathing, just let its flow be completely natural. Initially try to feel the breath at the point where it enters the nostrils.

Be as attentive as possible. If you have difficulty feeling the breath, you can concentrate, for a while, on the breathing process itself, feeling your diaphragm and chest expanding and contracting.

Gradually as you become more calm, try to feel the breath higher and higher in the nose. Be sure that your gaze is kept steady at the point between the eyebrows throughout your practice. Don't allow your eyes to follow the movement of the breath. If you find that your mind has wandered, simply bring it back to an awareness of the breath and the mantra.

As you become calmer, be more aware of the breath itself, higher and higher in the nose. Be sure to keep your gaze steady at the point between the eyebrows throughout your practice. Don't allow your eyes to follow the movement of the breath. If you find that your mind has wandered, simply bring it back to an awareness of the breath and the mantra.

By concentration on the breath, the breath actually diminishes; its gradual refinement leads naturally to an interiorized meditative state.

Practice this technique as long as you feel to.

Some Tips to Help Your Meditation

Controlling Your Breath At no time during the practice of this technique should you make any effort to control the breath. Let it flow naturally. Gradually, you may notice that the pauses between the inhalation and exhalation are becoming longer. Enjoy these pauses, for they are a glimpse of the deep peace state of advanced meditation. As you grow very calm you may notice that the breath is becoming so shallow (or the pauses so prolonged) that it hardly seems necessary to breathe at all.

How Long to Practice The amount of time you practice is entirely up to you but end your practice of the technique by taking a deep breath, and exhaling three times. Then, keeping your mind focused and your energy completely internalized and try to feel peace, love and joy within your self. Sit for at least five minutes enjoying the deeply relaxed state you are in. Aim for 15 minutes.

Where to Meditate If possible, set aside an area that is used only to meditate. This will create a meditative mood. A small room or closet is ideal as long as it can be well ventilated. Your area can be kept very simple—all you really need is a chair or small cushion to sit on.

Posture for Meditation There are many ways of sitting that are equally good. You can sit either in a straight-backed chair or on the floor in any of several poses. Two things, however, are essential: Your spine must be straight, and you must be able to relax completely.

Eye Position Focus your attention at the point between the eyebrows. This area, called "the spiritual eye," is a center of great spiritual energy. Your eyes should be closed and held steady, and looking slightly upwards, as if looking at a point about an arm's length away and level with the top of your head.
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If you should have any questions or comments about this technique please use this forum. Click on 'comments'. I will do my best to answer them. As my teacher told me, "There is no such thing as a question only more silence." However, in the beginning questions are important to make sure we are traveling the correct way!

Each Breath is a new beginning.


Asaf

Indian Promotion

International Buffet on Wednesday Nights

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My Mountain

In 2008, The Capitol Club has made one of the most fundamental changes in years to the Fitness Dome when we implemented 11 new televisions with more channels, in order to ensure that all members are entertained while working out. And we are also pleased to introduce our newest equipment called “My Mountain”.

My Mountain is ‘low impact’ equipment on the same principle as walking slope to have maximal effect do exercise to loose calories. The slope controls automatically from –5% to –50% as the first domestic, and it has various climbing courses as well. It’s a fixture which enjoy indoors.

These new fascinating equipments include all functions as same as treadmill, nevertheless the size is extremely smaller and noiseless. The dynamic spring system creates a smooth and natural feel that’s more like actually walking and it helps minimizing impact by the impact control system.
The slope being controlled automatically and has been programmed various mountain - climbing courses.

My Mountains are not made for running because they come with a much smaller base – however that is the key to low impact exercise. You can still burn many calories but keep your body in good condition. Please stop by and ask a fitness trainer to show you how to operate the My Mountain today!

Healthy Valentines Day!

How many of us have a difficult time of fitting some form of physical activities into our daily routine? During the hectic times like Christmas, New Year's Eve and so on, many of us simply give up without a fight, cutting back on our fitness routines because of the demands of the holiday season. Nevertheless, my article is "January is gone' and 'February is coming!" So the longer you stay away from your routine, the harder it will be to get going again and to get back to where you were. With a new approach and some planning, this holiday season can mark the beginning of some new fitness traditions.

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Strength training: OK for kids when done correctly

Strength training: OK for kids when done correctly

Strength training for kids is OK. But bodybuilding is dangerous. Know the differences and follow these guidelines to keep your kids safe.

The young athlete in your family is disciplined and devoted, squeezing in practice whenever he or she can. Now your child wants to start strength training. You've heard coaches and other parents talk about strength training, but you wonder — is strength training really good for a child?

The answer is yes. Strength training exercises that are supervised, safe and age-appropriate offer many bonuses to young athletes.

The American Academy of Pediatrics, the American College of Sports Medicine, and the National Strength and Conditioning Association all support strength training for kids — if it's done properly. Today's children are increasingly overweight and out of shape. Strength training can help put them on the lifetime path to better health and fitness.

Strength training, not weightlifting

Strength training for kids — not to be confused with weightlifting, bodybuilding or power lifting — is a carefully designed program of exercises to increase muscle strength and endurance. Weightlifting, bodybuilding and power lifting are largely driven by competition, with participants vying to lift heavier weights or build bigger muscles than other athletes. This can put too much strain on young muscles, tendons and growth plates, especially when proper technique is sacrificed in favor of lifting larger amounts of weight.

Strength training for kids, however, isn't about lifting the heaviest weight possible. Instead, the focus is on lighter weights and controlled movements, with a special emphasis on proper technique and safety.

Your child can build muscle strength using:

• Free weights
• Weight machines
• Resistance bands
• His or her own body weight
  

Benefits for young athletes

Strength training for kids has gotten a bad reputation over the years. Lifting weights, for example, was once thought to damage young growth plates — areas of cartilage that have not yet turned to bone. Experts now realize that with good technique and the right amount of resistance, young athletes can avoid growth plate injuries. Strengthening exercises, with proper training and supervision, provide many benefits to a young athlete.

Supervised strength training that emphasizes proper technique:

• Increases your child's muscle strength and endurance
• Protects your child's muscles and joints from injury
• Helps improve performance in a particular sport
• Your child may gain other health benefits from strength training, too.

These include:

• Better heart and lung function
• A healthy body composition
• Stronger bones
• Lower blood cholesterol levels
• A good fitness habit that lasts a lifetime

Some studies suggest that improved self-esteem and a decreased chance of depression also are upshots of strength training. Your child may get a feel-good boost after improving his or her performance.

Who benefits most?

Strength training benefits older preteens more than younger kids. At the age of 5 to 6, kids should be focusing on body awareness and body control, balance, running, jumping and throwing.
Strength training also helps those kids who have a focused interest in a particular sport. For example, a figure skater or dancer who has a goal of jumping higher can improve with strength training. Football players, soccer players — just about all young athletes — can enhance their performance with a strength training program.

Because technique and proper form are so important, don't let your child begin strength training until he or she is mature enough to accept directions. A good rule of thumb is if your child is old enough to participate in organized sports, such as hockey, soccer or gymnastics, he or she is ready for some form of strength training.

Guidelines for youth strength training

The right strength training program for your child isn't just a scaled-down version of what an adult would do. Many adult programs focus on fewer repetitions and heavier weights. A youth strength training program needs to focus on:

• Correct technique
• Smooth, controlled motions
• Less resistance and many repetitions

Your child's coach can tailor a strength training program for your child according to your child's age, size, skills and sports interests. The general principles of youth strength training are:

• Provide instruction. Show your child how to perform strength training exercises using controlled breathing and proper form. You might ask a trained professional to demonstrate. If you enroll your child in a class, make sure there's at least one instructor for every 10 students to ensure that your child receives proper instruction.
• Supervise. Adult supervision is important to reinforce safety and good technique. For instance, if your child lifts weights to strength train, a spotter — someone who stands ready to grab the weights — can step in if the weight becomes too heavy. As a parent, you can get involved in strength training, too. You can supervise your child and serve as a positive reinforcement for healthy lifestyle habits.

• Warm up; cool down. Have your child begin each workout with 5 to 10 minutes of a warm-up activity, such as walking, jogging in place or jumping rope. This makes muscles warm and ready for action, all the while minimizing the risk of injury. End each workout with a cool down, including some light stretching.
• Think light weights, controlled repetitions. One set of 12 to 20 repetitions at a lighter weight is all it takes. Kids don't need weights specially sized for them. They can safely lift adult-size weights as long as the weight isn't too heavy. The resistance doesn't have to come from weights, either. Resistance tubing can be just as effective — especially for younger kids.
• Rest between workouts. Establish a rest period of at least a day between strength training workouts. Two or three sessions per week are plenty.
• Track progress. Teach your child how to fill out a chart of which exercises, how many repetitions, and what weights or resistance he or she uses during a workout. It will be helpful in monitoring progress.
• Add weight gradually. Only when your child masters proper form should you add weight. If your child can't do 10 repetitions at a certain weight, it's too heavy.
• Keep it fun. Vary the routine often. Kids are more likely to stick with strength training if they don't get bored by it.

Results won't come overnight. But over time, you and your child will notice a difference in your child's muscle strength and endurance.
More information at http://www.mayoclinic.com/

Club Educate : Please be informed that only proper sport shoes can be worn in the gym area. Should our staff find you wear such as high-heeled shoes or any other than what we’ve mentioned, we will ask you to stop working out immediately.