Thursday, March 8, 2012

Aquasize To A Flatter Stomach!


When the weather is warm, there is nothing quite like going for a refreshing swim at the local pool.

To add to the benefits, you can use it as an opportunity to work on those stomach muscles.

The water provides natural resistance, making the pool a great place to do stomach exercises to flatten out that tummy. Despite the greater resistance water has than air, aquasizing is low-impact, meaning less strain on joints.

Try these exercises the next time you take a trip down to your pool.

*** Remember, consult your doctor before beginning a new workout routine, and always warm up properly to prevent injury.

  • The first set of exercises to try is called the 
       jump and dig.
  • There are two moves in this set, one for the upper body and one for the lower body. 
  • The former is great for your obliques, and the latter works on your abdominals. 
  • To start, stand in water that is between your belly button and chest. 
  • To work the lower body (including your abdominals), put your feet a wide distance apart, then jump so your knees come up to the surface of the water and back down. (Picture a frog as you do it; this will help you get the form right.) 
  • Next, to work the upper body, begin by making a scoop with both hands at the surface of the water. 
  • Bring your hand scoop below the surface, then scoop up and to one side. 
  • Alternate sides to work the obliques on both sides. 
  • Start by doing the two moves separately for three minutes each. 
  • Once you have mastered the form, do them at the same time to exercise both sets of stomach muscles at once. 

As you build strength and endurance, you can add water gloves to increase resistance. You can also do the exercises faster, packing more reps into each three minute period.

Form is key, though. Do not sacrifice form for the sake of speed. It is better to do it properly than quickly.

Also remember... set fitness goals and work toward them at a gradual pace. Do not push yourself too hard, too fast. You may want to see results fast, but an injury will seriously, delay your workout goals. Start small, know your limits, and build gradually.

As long as you are working on your midsection, here are a few additional tips.

  • First, proper diet is essential to any fitness routine. A great, hard workout can be completely negated by improper eating habits. 
  • Second, stay hydrated both while working out and in everyday life. A good rule of thumb is to take your body weight in pounds, divide it by 2 and drink that number of ounces of water each day. This helps to keep the body functioning at it's highest level. 
  • Third, REST! This means not only getting plenty of sleep, but also getting the right kind of sleep. Spend all night sleeping on your stomach, and you will wake up with a sore back, making it difficult to do your stomach exercises. 
Also be sure to schedule off days into your routine to give your muscles a chance to rest and rebuild.
Now you already have a great start on a toned, flat stomach! 
Hopefully, this helps!

Tuesday, March 6, 2012

Fitness Regimes You Can Follow to Get Rid of Belly Fat

Let us cut to the chase and get straight to the point; belly fat is one of the irritating aspects of human body and today, we're going to discuss few exercises that can allow you to shed the belly fats, fast. Read on.

  • 1. Vacuum Pose

This might sound strange to you, but a lot of people have benefited from this single exercise alone. What you need to do is suck your belly for nearly 20-25 seconds and repeat the exercise several times for at least 5 minutes at least 2 times a day.

Some people even do this exercise for 10-15 minutes too; there is no harm in this, but on an average 5 minutes shall be sufficient for anybody out there! If you follow this regime for just 30 days to 45 days, I bet it's going to be really beneficial to you.

  • 2. Hindu Squats

One of the most popular cardio exercises, Hindu Squats are perhaps most effective when it comes to shedding excess fats from the stomach. Initially, you need to aim for about 100 repetition every week; however, as the time increases, you need to boost the repetitions to around 300-500 reps each week.

The good part of this exercise is you do not need to repeat the process all at once; you can take breaks in between and then achieve the task. Over 100 repetitions, in one go, can be really tiring and stressful, therefore, it is advised to do it at regular intervals.

  • 3. Activate The Endocrine System

When you stimulate the endocrine system, one can lose weight quite naturally; you don't need to work hard for this. In fact, it can be fun too all you need to do is spin your body till you feel dizzy. However, do not spin to an extent of getting out of control and falling down.

Generally, spinning 10-15 times are considered to be an ideal number for this exercise; and there repeating the process for 4-5 times per day is adequate to disturb the hormones and body functions to get the Endocrine system stimulated.

To conclude, having an attractive tummy is everybody's dream, but very few, who know the above mentioned exercises, manage to have it. If you are among them, then it is highly advisable for you to get started with any of the exercise as soon as possible. You don't need to begin all the three at once; just move gradually, one after the other!

Be - Your Best!
Bart D. Ebinger



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Tuesday, February 28, 2012

Benefits Of Stretching

Anti Aging Benefits Of Stretching Exercises

In many exercise programs, be it weight lifting for building and toning muscles or cardio vascular exercises for increasing stamina and to lose weight, most people do not perform enough stretching exercises. Although stretching exercises can be performed by anyone, at any age, unless that person has some physical restriction. What is worse, many people do not even stretch before and after exercising. Unbeknownst to most people, stretching also has anti aging benefits.

  • Benefits of stretching exercises for muscle growth 

Stretching is an important aspect of exercising and should be a part of any exercise routine and program. There are many wonderful benefits when you perform regular stretching exercises. Stretching exercises not only, help you to warm up and cool down before and after your workouts, it can and will actually, help your muscles to grow bigger and stronger, as well.

Stretching exercises help muscle growth because stretching lengthens your muscles and giving your muscle fibers a greater range of motion when lifting weights. So, in effect, it recruits more muscle fibers, causing your muscles to grow stronger and bigger from your weight training.

By stretching your muscles after an intensive workout will reduce muscle soreness commonly known as DOMS (delayed onset muscle soreness) which usually, occurs a day after your workout.

Performing stretching exercises before your workout or before a physically, demanding sporting activity will also, decrease your chances of sustaining injuries and muscle cramps which will certainly, destroy the joy of your activity.

When you stretch regularly, stretching exercises will help you gain agility which, will make your daily chores much more pleasant and if, you play sports, you will notice your agility is much better than others, who do not stretch. This will put you in a more beneficial position against your opponents.

  • Anti Aging Benefits Of Stretching Exercises

If, you are a baby boomer and age is catching up, this agility will make your life so much more pleasurable, because you will be able to avoid stiff muscles and stiff joints, unlike your peers who do not stretch. You will be more mobile, agile and suffering from less pain associated with aging and stiff body parts. These anti-aging benefits from stretching regularly are priceless. Benefits that money will never be able to buy.

In addition, you can stretch anytime, anywhere and whenever you choose. Stretching exercises need not be limited as a pre and post workout activity. So, start a stretching exercise routine soon and make it part of your everyday lifestyle. You will surely, enjoy the pleasures and anti-aging benefits that a regular stretching routine can bring you.

I Hope This Helps!

Be - Your Best!
Bart D. Ebinger



Sunday, February 26, 2012

Family Ties

Building Strong Ties Within A Family

Family ties can be considered something that is always needed by human beings. People need strong family ties to feel loved and safe in this world.

The world of today is the world of scientific innovation and it is changing at a very fast pace. These good changes have unfortunately, led to many changes which are not good. The importance of the family unit and family ties is still evident, but the family unit itself is becoming less common. Many people do not consider it necessary to live with those people with whom they have bloodlines.

Although this may have some positive effects, such as, the number of dependents decreases in this way and most of the people are able to afford the cost of living for themselves, but there are certain disadvantages.

The existence of a family unit in the society ensures the stability and peace we have always dreamed. In the absence of the all the importance we give to the family unit, society will not be able to reduce crime rates, automatically. Eventuslly, there will be many social problems, which will originate as a result of the breaking ties in families.

The family unit is so important, as it makes all the members of the same family, responsible for each other. This in turn, helps retain the structure of a family, which is of the utmost importantance to mankind.

Bare with me, I realize that is a bit of a stretch, for the purposes of this post, but there is no doubt of the importance of family unit existence in this world.

As the world is changing today at a very fast pace, it is important that you put some effort to build a family life for your family. You may need to put a lot of effort in at some stages. But, the efforts you make will result in a family with stronger bondage and understanding toward each other. This will in turn, enrich your experience with your family.

Living a life which is full of love and care is a dream for all of us. It is very important to everyone. You need to put a little effort in to get the desired results.

Monday, February 20, 2012

Sports Activities

An Invigorating Family Past Time: Sports Activities

If you are feeling bored, listless, and out of shape, you need a new past time.  Sports activities will get your blood pumping and help you get back into shape.  Not only will you be getting good exercise but you will be starting a valuable family past time.  Sports activities are a great way to spend time with your kids.  So get up off the couch, put down that soda, and get out in the yard for a little touch football.

If touch football is not for you, why not play a little kickball with your kids.  Set up a diamond similar to a baseball diamond.  Now the pitcher rolls a large soft ball, like a playground ball, on the ground to the "batter."  Only in kickball, the batter kicks the ball and runs to first base.  Since the ball is soft, the fielding team can throw the ball at the runner to get him out.  Since the kicker will almost always manage to kick the ball and foul balls are rare, this is a classic game to play with young kids and others who are not very athletic.

A fun family game that makes a good past time sports activity is tetherball.  This rousing game can be played with one or two people.  Tetherball is called that because the ball is on a tether - it is on a rope tied at the top of a pole.  The ball hangs about hand level.  The object is to hit the ball and make the rope wrap around the pole.  The two players attempt to make the ball go different directions.  If you have never played tetherball, you should give it a try.  It is really fun!  And it really gets you moving (and laughing!)

Sand volleyball may have started on the beaches, but many towns are now installing sand volleyball courts in their public parks.  The littler kids can sit in a safe place and play with their sand toys while Mom, Dad, and the older kids hit a beach ball or volleyball back and forth over a net.  The sand feels good on bare feet (but not so good inside your shoes!)  The kids will enjoy this past time sports.


Staying Motivated to Exercise

Exercise is always a do-it-yourself venture. No other person and no machine can do it for you. Therefore, it is important to have those motivating factors so, that a person who is into exercise in order to lose weight, will hang about.

This is what people, who are overweight should learn to understand. However, even if, it's easy to set instructions and follow, this is not the same case for almost 35% of Americans who are unable to prevent being overweight.

Of course, once we are overweight, we usually want to trim down for a many reasons, some related to physical condition and fitness, while others would want to enhance their physique and appearance. Remember; it is never too late to be fit.

In the past 50 to 75 years, physical activity has become the exception rather than the rule, both at home and on the job. People tend to drive where others once walked. People tend to flick a switch and machines do the hauling, lifting, pushing, and pulling for them.

However, people who try to lose weight tend to believe that weight gain is likely to happen if, they will not take forward-looking steps to stop it.

The point here is that health experts believe that people lose their way, especially when it comes to dieting. They tend to go back to their old eating habits, even after they learn to enjoy low-fat eating. They tend to return to their inactive ways even though they enjoy exercising.

But, despite the momentum toward weight gain, you can stop it from happening, experts say. There are plenty of good reasons to avoid excess pounds, reasons that go beyond vanity or social appearance. There are many reasons in order to keep you motivated to exercise and stay healthy for the rest of your life.

Ways to Lose Big 

1. Have an explicit goal

Monday, February 6, 2012

Bored? Look at These Hobby Ideas

Have you ever played one too many computer games or watched one 
too many old reruns? You just can't get into another mystery and 
you just feel flat? Maybe you are suffering from boredom, that 
familiar accomaniment to our automated, precooked lifestyles. If, 
so, you need to check out these hobby ideas. Hobbies have been 
found to be therapeutic as they relieve stress and get the mind 
active. In this article, you'll find hobby ideas for every sort 
of person, from the intellectual to the athlete, from the homemaker 
to the attorney.

Many times we are bored because we have become too inactive.  If, 
this is your problem, you might like a sports hobby. Have you ever 
tried tennis?  How about golf, cornhole, frisbee golf? Many people simply love bowling until 
it becomes an important part of their lives. Sports hobbies get you 
out of the house and often are a way to make friends with others.  
Then again, some active hobbies can be enjoyed in our own homes, such 
as, weight lifting and doing aerobic dance to a video.

Sunday, February 5, 2012

Sports Recreation: Relieve Stress and Have Fun

The world we live in is growing increasingly fast-paced, stressful, and filled with responsibility.  Because of this, everyone needs some time to relax and have some recreation.  Our modern way of life also tends to be sedentary, and the meals we eat are often not very healthy.  Exercise is a very important component in renewing us.  For these reasons, sports recreation activities are some of the best recreation we can choose.  There are many options for hobbies to provide sports recreation.  You may even want to learn some new recreational sports skills.

Courses to learn new sports recreation skills can be found online and in larger cities.  You can learn and participate in team sports through the local Y and other organizations.  Team sports recreation activities you might like to participate in include softball, baseball, basketball, and sometimes soccer for younger people.  Another team sport you might enjoy is bowling.  Regardless of your skill level you can find a bowling team to have fun with.

Individual sports recreation activities you can learn and participate in include golf, tennis, running, aerobic dance, gymnastics, and horseback riding.  Don't overlook bicycling and weight training too.  Many of these sports can be learned at the local Y as well.  For some of these, you'll want to have a friend to play against or share the exerience with.  Many runners, for instance, like to run with a friend.  And games like tennis and handball really need cooperation for best results.

If you'd rather, you can learn about sports recreation skills online.  You can find courses to teach almost any sport or activity you can think of including underwater hockey, fly-fishing, and para-gliding in the Alps!  Of course, unless you can get some hands-on experience you'll only have the theories of the sport.  Still, online courses are a good way to get a taste of different sports and recreational activities you might someday want to try out.

Reasons To Exercise

Firstly, I'd like to mention, this article really has nothing
to do with Cornhole exclusively, but none-the-less, 
EXERCISE is extremely, important for everyone. So, I 
thought I would post this article, because Cornhole is 
an excellent form of exercise, much to my surprise! 
Unless, I'm just getting old! ;-]  Many us need to follow
an exercise program, in order to remain healthy.  

Below, you'll find several good reasons why you should 
start exercising now.

1.  Contributes to fat loss
It is well proven from scientific research all over
the world that physical exercise contributes to
weight loss.  If you burn more calories than you
consume through nutrition, you'll lose weight.  When
you exercise, you burn more calories than when you

 It's really simple - the more you exercise...
the more weight or fat you'll lose.

2.  Prevent disease
The chances of developing several various diseases
has been proven to decrease when exercising.  These
diseases include heart disease, cancer, diabetes,
and the stroke.  

Around 4 out of 5 deaths caused by heart disease
and cancer, are linked to factors that include stress
and lack of exercise.  We all know that diabetes
increases the chance for heart attacks and strokes.
What this shows, is that many of the risk factors
and diseases caused by not exercising are working
in conjunction to damage your health.  To prevent
this from happening, start exercising.

Saturday, January 21, 2012

ACA Official Rules of Cornhole / Corn Toss

ACA Official Rules of Cornhole / Corn Toss 

These are the official rules and regulations of the: 
American Cornhole Association (ACA). 

The rules and regulations have been developed and ratified by a majority of ACA members for ACA sanctioned tournament play. The rules are not a mandate, but rather a guideline to promote consistent and standard Cornhole / Corn Toss play around the country.

It is the responsibility of each ACA member to strive to meet these rules and regulations in all ACA sanctioned tournaments.

See ACA Sanctioned Tournaments for a listing of scheduled tournaments. 

(Last Revision July 13, 2009) 


Section A. Dimensions - 
A Cornhole / Corn Toss court shall be a level rectangular area 10 ft wide and a minimum of 45 ft long. The court should consist of two corn platforms, designated pitchers boxes and foul lines. A north-south setting is recommended for outdoor courts to minimize the effects of the sun. 


Section B. Pitcher's Box - The pitcher's box is the rectangle 4 ft by 3 ft at each end of the court, parallel and on both sides of Cornhole platforms. 
Each contestant must remain in the pitchers box while pitching the corn bag. 

Section C. Multiple Courts - To eliminate distraction and safely separate activity, Cornhole / Corn Toss courts adjacent to each other shall be a minimum of 10 feet apart. 
A greater distance (at least 12 feet) is preferable. 

Section D. Foul Lines – There are two sets of foul lines: 
(1) open adult play and (2) junior play. 
The open adult play foul lines shall be defined as an imaginary line 30 ft. from the beginning of the hole in the opposite Cornhole platform. 
For Cornhole / Corn Toss sets that meet ACA specifications,
this foul line will be parallel to the front of the cornhole platform. 
The junior play foul lines shall be defined as an imaginary line 21 ft. from the beginning of the hole in the opposite cornhole platform.  

Section E. Covered Or Indoor Courts - The regulations for covered and indoor Cornhole / Corn Toss courts are exactly the same with the additional stipulation that they shall have a minimum 12 foot vertical clearance to the lowest possible obstruction. 

The American Cornhole Organization has a very insightful video, explaining the game of Cornhole in a unique presentation. 


Friday, January 20, 2012

What is Cornhole?

It has been called many things, Corn Toss, Bean Bag, Bean Toss, Soft Horseshoes, Indiana Horseshoes, but to many of us born and raised in Kentucky and the southern part of Ohio, the game is passionately referred to as Cornhole. 

It has been said that the game originated in Germany in the 14th century, and then was rediscovered in the hills of Kentucky over 100 years ago. 

The truth is, who really knows, but the game is great fun for all ages and can be played anywhere! 

Cornhole or Corn Toss is similar to horseshoes except you use wooden boxes called cornhole platforms and corn bags instead of horseshoes and metal stakes. Contestants take turns pitching their corn bags at the cornhole platform until a contestant reaches the score of 21 points. A corn bag in the hole scores 3 points, while one on the platform scores 1 point. 

Scoring can be swift and the lead may change hands several times in a match before the winner is decided. 

The game is generally played tournament style with an individual or team being named the champion at the end of the tournament. 

Why play Cornhole / Corn Toss? 

The History Of Cornhole

The History of Cornhole

About 1325 in the fields surrounding villages in northern Bavaria, farmers gathered annually, to celebrate the return of the growing season, as spring burst out upon the
land typically, around May.

It was there, Matthias Kuepermann, a cabinet maker renowned for his carpentry skills, lived and peddled his wares. One fine May morning, Kuepermann was taking his daily stroll through the farm fields of corn and wheat, when he came upon a few young boys tossing stones back and forth trying to hit a hole that had been carefully dug in the ground, it seems, by a ground hog.

Unfortunately, in the short time he watched, Kuepermann noticed that the children were constantly, in danger of being hit by a flying rock, especially, the boys standing near the hole; (to collect the stones), were in the way of the “toss” and the boys were not very good with their aiming.

Eventually, Kuepermann returned to his home and contemplated a solution to make the game the boys were playing, much safer! The stones were obviously the problem,weighing about 1 Pfund, in Old German, or about 1.13 pounds.Realizing that 1 pound seemed to be about right for tossing just shy of 2 Ruthens (an Old German measurement of approximately 16 feet), Kuepermann decided to look around for something less dangerous to toss.

Corn, which was abundant and easy to grow across Europe; was a common commodity sold by weight, just like most other commodities. Weight scales became a common way to sell or barter most goods. Metals such as iron were mainly used for weaponry and were too rare to obtain for use as weights for scales. More commonly,corn was poured into cupped hands, then into burlap bags and tied. This was used as a unit of measure.

That measurement even today is approximately, 16 ounces or 1 pound. Pounds are still a unit of measure (commonly money) in a few countries today. Bags or (pounds) were placed on one side of the scale while the other commodity was placed on the other side,thus measuring the commodity for sale. Many 1 pound corn bags had to be used to weigh heavy commodities such as grain and flour which were sold in larger burlap bags. After a day at the market weighing and selling their goods, merchants would then have their help collect all the weighted bags and place them in wooden boxes with lids so the rodents wouldn't chew through the burlap to get to the corn.

Now back to Kuepermann.  Matthias recognized that these bags were just the item and set about constructing a box with a 6 inch hole that could be used as a goal. After showing
the game to the locals, Kuepermann was astounded by the interest in his concoction. Owing to the wood requirements, the unbridled popularity of the game resulted in the deforesting of much of middle Europe. Obviously, this caused great concern among woodworkers who were not cornhole friendly.

So, it came to pass that many noble merchants in wood products sought recourse from their lords and thereby resulted the Corn Laws of Britain, which, were first enacted in the 15th Century. Enforcing exorbitant tariffs on the import of corn and other grains, these laws caused a great uproar in the Cornhole Game trade; production of the bags of corn for tournament play became cost prohibitive. Soon thereafter, the game fell into oblivion and did not surface again until German emigrants to the new world, revived the game in the area of Cincinnati, Ohio, where corn was plentiful!

And, Now You Know... How Cornhole was started !!!

"Be A Blessing...
You Will Be Blessed!"

Bart Ebinger