Dominator Fitness Team Rules the World

Rotterdam, Netherlands played host to the 2006 World Aerobics Championships on October 12-14th. Participants came from the world over and competed in this grueling three day event. When the scores were tallied, members of the Dominator Fitness Team added another title to their long list of accomplishments. Karolina Plevova, Renata Zajicova, Bara Hlavacova, Jana Schwarzova, Linda Literova, Viola Polouckova, Lenka Saidlova, Bara Sulcova along with their coach, Hanka Sulcova were crowned World Champions for the second year in a row. This talented group of women are no strangers to success. Since 2002 they have been a dominant force in the arena of Aerobic and fitness competition.

2002 – 1st - Czech Championships, 1st- Europe Championships, 3rd - World Championships
2003 – 1st - Czech Championships, 2nd- Europe Championships, 2nd - World Championships
2004 – 2st - Czech Championships, 2nd - Europe Championships
2005 – 1st - Czech Championships, 1st - Europe Championships, 1st - World Championships
2006 – 1st - Czech Championships, 1st - World Championships

Dominator Clothing and Dominator Magazine send our heartfelt congratulations to the Dominator Fitness Team.
You are Dominators.

Christmas Stress Survival Tips

The Christmas season starts earlier every year. With all the hype and advertising, it’s hard not to get a little stressed out over the whole affair.

One of the best ways to keep your tension level from reaching El Nino proportions is by getting more exercise. If you’re too busy to exercise, then you are simply too busy. Maybe you just need a little help. Try these suggestions below to see how you can fit some fun-filled activity into a busy holiday schedule.

• City Sidewalks, Busy Sidewalks — Yes, shopping is exercise. To burn the most calories, shop in an area where there are hills and steps. If you go to the mall, park as far away as possible in order to increase the amount of time spent walking continuously. Calorie burn: 8.2 calories per minute (hills), 5.2 calories per minute (indoor flooring).
  
  
• Oh Christmas tree! Oh Christmas tree! — Cutting down your own Christmas tree is a lot of fun and good exercise. In addition, you get the added benefit of a beautiful, fresh tree. It can be a memorable family experience or some time to yourself. Calorie burn: sawing by hand: 8.3 calories per minute, ax chopping, slow: 5.3 calories per minute.
  
• Chestnuts Roasting on an Open Fire — A Fire needs firewood. Carrying logs is a great calorie burner: 12.6 per minute (full armload).
  
  
• Deck The Halls — Reaching up over your head is a natural way to stretch and burn a few extra calories. Calorie burn: 2.2 to 3.3 calories per minute, depending on the weight of the object lifted.
  
  
• Walking in a Winter Wonderland — Walking outdoors in the new snow will get the whole family in the Christmas spirit. The calorie burn: 5.6 calories per minute. If snowshoeing is more appealing, up the calorie burn to 13.1 calories per minute.
  
  
• Jingle Bell, Jingle Bell, Jingle Bell Rock — Dancing is the perfect way to stay away from the buffet table and burn off some of those extra cookies. Calorie burn: slow dancing 3.5 calories per minute, fast-paced dancing 10.4 calories per minute.
  
  
• Silent Night, Holy Night — Sometimes we are too exhausted to even think about exercising. Instead of going for the cookie jar, try playing soft music and simply meditating. If you just can’t relax alone, make an appointment with a massage therapist once a week for the three weeks before Christmas. While relaxation does not burn many calories, it is extremely important for your mental and physical health. 

Like all truly important things in life, good health is a gift that money can’t buy. The Christmas season can be a time of peace and renewal. Keep your calendar clear for some time to exercise and meditate.

Choosing More Than Just a Gym - By Keri Helgren

As the summer winds down and we return to school and work-day routines, it is certainly a good time to consider building healthy lifestyle choices into daily schedules.  Those long, hectic hours at work, for both adults and students, do not always offer opportunities to raise fitness levels or increase our knowledge on nutrition.  However, those who wish to achieve a greater sense of balance have the option of turning to a fitness facility to help them achieve their lifestyle goals.  Unfortunately, selecting a facility, when there are so many to choose from, may not always be a simple task. When selecting a fitness facility, there are questions you should have answered before you sign on the dotted membership line.

• Affordability – does the facility offer the programs you need to achieve your fitness goals at a price that fits your budget?  What particular programs are included with your membership fee(s)?
• Accessibility – how close is the facility to where you live or work?  Is the facility accessible in the early mornings?  Late evenings?  Weekends and holidays?
• Program Variety – does the facility offer the fitness programs you want, such as cardiovascular workouts, weight training, circuit training, court sports, or running programs?  Is the facility family friendly, offering programs for kids and youth, as well as babysitting services?
• Goal Support – what kind of support does the fitness facility offer as you work on achieving your lifestyle goals?  Does your membership include a personal trainer, orientation to the various programs available, nutritional support, up to date fitness information or perhaps even online support?

Answering the above questions will be crucial in helping you select the fitness facility that will meet your fitness goals.  One particular facility, LifeTime Fitness, offers a wide variety of membership types to fit all budgets and needs and has many locations throughout the U.S.  These facilities offer programs for adults and children, including a wide variety of court, water, cardio and weight training options.  There are personal trainers, instructors, a monthly magazine, an extensive website, and a whole line of nutritional products, all designed to support its members. 
If it is time for you to select a fitness facility for yourself, and perhaps even for your family, do your research.  Only by analyzing your fitness and lifestyle needs will you be able to determine if a facility such as LifeTime Fitness is right for you and your family.

Be Summer Exercise Savvy

The effects of hot weather on your body:

Exercising on hot days puts stress on your cardiovascular system. Both the exercise itself and the air temperature increase your body temperature and if he humidity is high, your body faces added strain because perspiration does not readily evaporate from your skin.

Working out in hot or humid conditions can overstress your body's temperature-regulation system, resulting in an excessive increase in body temperature. Heat-related problems may include cramping, dehydration, heat exhaustion, or stroke.

Warning signs of heat exhaustion and heat stroke:
Stop exercising immediately if you experience signs and symptoms of these heat-related problems.

• Heat exhaustion- Signs include cool, clammy and pale skin, heat cramps, a weak pulse, nausea, chills, and dizziness, weakness, or disorientation. You may have a headache and be short of breath.
  
• Heat Stroke- This condition can be life-threatening. Your skin becomes hot, flushed and dry. You stop perspiring and your body temperature may rise above 41'C . You may feel confused and may even faint.
• Heat Cramps- Heat cramps are painful muscle spasms that can occur as a result of strenuous physical activity in a hot environment. They develop when sweating depletes your body of salt and water. The muscles of your arms, legs, and abdomen are most commonly affected.

At the first sign of any of these symptoms, get out of the heat, drink fluids, elevate your feet, and either wet or fan your skin to increase the pace of cooling. Also, seek medical help.

Ways to increase the safety of you summer workouts:

• Talk to your doctor- If you have a chronic medical condition or are taking medications, investigate how these elements may affect your hot weather workouts. Certain medications such as diuretics and antihistamines may make you more susceptible to heat related illnesses.
  
• Drink enough fluids- Your body's ability to cool itself depends on adequate hydration. During heavy exercise in the heat, you can lose almost 2 litres of water every hour. Avoid caffeinated beverages such as coffee, tea and cola, which increase the speed that water is lost from the body.
  
• Wear light-colored loose fitting clothing- made from breathable fabrics such as Dominator Meryl.
  
• Wear sunscreen- Sunburn decreases your body's ability to cool itself.
  
• Allow yourself to get used to higher temperatures- Your body will gradually adapt to the heat , allowing you to exercise with a lower heart rate and a lower body temperature.
  

12 Simple Ways
TO BURN MORE CALORIES

1. JOG THROUGH WATER
Running in water is one of the most strenuous activities you can perform because the wet stuff is about 12 to 15 times as resistant as air. Running at your hardest, you can burn about 17 calories per minute.

2. START FAST
Don't be fooled-slow and steady won't win the race. A recent study found that after a short warm-up, cyclists who punched up the intensity during the first half of their workouts and then cruised for the second half burned about 10 percent more calories than those who started slow and finished fast.

3. WARM UP BEFORE YOU LIFT
A short spin on a bike or jog on a treadmill (enough to get your heart rate up) warms your muscles and tendons and gets fluids flowing in the joints; this increases your muscles' elasticity, allowing you to handle heavier weights and endure a longer workout.

4. SHUT UP AND DANCE
Here's the perfect excuse to sign up for that hip-hop dance class you've been itching to try. Surprising your body with new activities-dance, a new sport, you name it-forces it to work harder because it's doing unfamiliar movements and using muscle groups in different ways.

5. WORK OUT IN THE A.M.
Research has shown that people who exercise in the morning keep their metabolism elevated for hours and thus get a jump on burning calories. Plus, people who start each day with a workout tend to stick with their programs longer.

6. FUEL UP FIRST, THEN WORK OUT
Grab a banana before you hit the gym, and it my actually help you slice off more calories in the long run. You should be able to exercise harder and for a longer period if you consume carbs before exercise. Shoot for 100 to 200 calories to nibble on: Yogurt, a piece of fruit, peanut butter and crackers, or half an energy bar are all excellent choices. Use these easy tweaks from top experts to make the most of every second that you exercise.

7. USE THE SURGE STRATEGY
A highly effective way to churn through calories without having to work out longer is to include in your cardio exercise spurts of speed followed by short breathers. After a warm-up, push yourself a bit harder than usual for a short surge, then slow down to a more moderate pace to recover. Repeating this pattern several times in a single session will give you a higher calorie tally then you'd earn if you kept your pace steady.

8. DO A TRIATHLON AT THE GYM
It doesn't require the endurance of an Olympian: Simply split your 30- or 45-minute workout into three segments-for example, pedal on a stationary bike, power-walk on a treadmill ,and step onto an elliptical trainer for 10- or 15-minute bursts with no rest in between. You'll keep up your heart rate and increase the burn.

9. TAKE TO THE SAND
Here's some easy-to remember advice for scorching calories: The softer the surface, the more you burn. By walking or running on the beach, you'll use 20 to 50 percent more calories than you would going at the same pace on a hard trail or asphalt.

10. DON'T SLOUCH
Not only is slouching unattractive, but if you do it on the elliptical trainer, stair-climber, or treadmill, you risk cheating yourself out of the benefits these machines are supposed to provide. Be sure to maintain a neutral spine to protect your back, keep your abs tight, and go easy on the handrails. On elliptical trainers, if you're not really pushing and pulling the hand levers (and you don't have any balance issues), let go. That will zap any tendency you might have to lean on them.

11. USE YOUR ARMS
Getting both your upper and lower body involved can provide a big calorie-burning advantage. So if you're short on time or want to get everything you can out of your usual 45-minute workout, try total-body activities such as rowing, swimming, or cross-country skiing. You can even gain a slight up-tick by exaggerating your arm swing while you walk.

12. TUNE INTO YOUR MUSCLES
People who sleepwalk through their programs are likely to get less out of them. You should really focus on your body during a workout. For instance, you should concentrate on using your abdominal muscles, hips, and quadriceps to power up your walk. And when you come up during a crunch, instead of allowing your mind to wander, center your attention on contracting your abs and moving your ribs closer to your hip bones.

For more great tips from Health magazine, visit: http://www.health.com

Shop For Serentiy In Style

Shopping for the Yoga lover in your life has never been simpler. The Novarel Line of Yoga fashions by Dominator Clothing is the perfect gift, whether she is an impassioned amateur or seasoned professional. From basic black to vibrant pastels, mix and match our luscious color options to create the perfect workout companion. Layer our wrap top over the Novarel Tank for warm up and cool down comfort. Never has serenity been so stylish. For the final touch, we recommend the added inspiration of a great book. Available at amazon.com, The Breathing Field: Meditations on Yoga, is a beautiful edition to a great gift.