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Situated on the extreme south western tip of Europe, Lagos in Portugal is a world class surf destination.The endless golden sandy beaches and hidden coves give way to a breathtaking coastline with rugged cliffs forming a dramatic backdrop to many a days surfing. Portugal's strict building laws protect the coast, and respect and support nature, which ensures the beach vibe is unspoilt by tourist development.
The Mediterranean climate and perfect air and water temperatures mean that you can enjoy the Atlantic swell in plentiful sunshine. This amazing region attracts surfers of all abilities and the abundance of beach and point breaks offer swell sizes to challenge all levels.
NEILSON offers a full range of activities in beautiful locations year-round including skiing, snowboarding, dinghy sailing, wakeboarding, waterskiing, windsurfing, tennis, mountain biking, yoga, yachting, scuba diving and kitesurfing.
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Lunge: Stand with feet hip-width apart, hands on hips or hold dumbbells. Step forward (or back, which is a rear lunge) with one leg and lower until front thigh is parallel to floor and knee is aligned over front ankle. Step back to start and repeat.Push-up: Position yourself facedown on hands and toes (or knees). Pull abs in and keep body aligned from head to heels (or knees). Bend elbows about 90 degrees and lower chest toward floor. Push up and repeat. Plie squat: Stand with feet extra wide, toes turned out, and place hands on hips, hold dumbbells, or extend arms in front of you. Keeping chest high and abs tight, bend knees and lower hips until thighs are parallel with floor; keep knees aligned over toes. Stand up, squeezing glutes tight, and repeat
Single-leg squat: Stand on one leg, other leg bent or extended in front of you (hold onto something stable for balance if necessary). With hands on hips, out in front you, or holding dumbbells, bend balancing leg and lower into a squat, trying to keep knee from extending past toes. Rise up and repeat.Squat: Stand with feet about shoulder-width apart, toes turned out slightly, and place hands on hips, hold dumbbells, or extend arms in front of you. Keeping chest high and abs tight, bend knees and lower as if you were going to sit in a chair behind you; keep knees aligned over toes. Lower until thighs are parallel to floor (if you can go that far) and stand up and repeat.
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Laughter has some of the same benefits as exercise. Although it doesn't compare episode to episode with biking or running, it is good for your health and doesn't require a specific time block or equipment. Laughing increases your heart rate and blood pressure followed by a relaxation period. This results in improved circulation. Your muscles are stimulated and then become relaxed thereby decreasing muscle and mental tension. If you laugh hard enough you can actually become "weak with laughter", which explains why some people hold on to something during a robust laugh. In your G.I. system, your internal organs are massaged by the muscles used to laugh. This enhances digestion. Your respiratory system is enhanced through deeper oxygen-rich breaths that are forcefully exhaled at rates up to 70 mph!Laughter and play have been shown to be healthy yet why are so many people reluctant to take part? One of the main reasons is our culture undervalues laughter and play, which might help to explain why people in high pressure jobs experienc so much stress. Laughter and play are key components in the healing process and are healthy if practice on a regular basis.
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Extended Lunge
Hold a dumbbell in each hand at sides, palms facing in, and lunge forward with left leg. In one motion and with abs tight, push off right foot, straighten left knee, and extend right leg in front as high as you can. Simultaneously lift weights overhead, palms facing each other [shown]. Hold for one count, then lower weights and lunge; repeat. Do 5 to 10 reps; switch sides to complete set.
Attach one end of a resistance tube to a stable object a little below shoulder height and stand a few feet away, perpendicular to anchor point. Hold one handle with both hands in front of chest. Step away from anchor point until band is taut. Keeping abs tight, twist upper body slowly to the left [shown]. Return to start and repeat. Do 10 to 20 reps, then switch sides to complete set.
Holding an end in each hand, lower into a squat as you raise arms out in front at an angle and parallel, palms facing floor. Keeping arms straight, stand up as you pull both sides of the band down and slightly behind hips [shown]. Raise arms and return to squat. Do 10 to 15 reps. Trouble Sleeping? Don't suffer another night...
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Kitesurfing is, without a doubt, the exciting new watersport of the moment. Drawing on many influences, kitesurfing, sometimes called kiteboarding, combines elements of wakeboarding, powerkiting, surfing and windsurfing to produce a challenging, yet highly rewarding, sport.Our new centre in Dahab Egypt offers superb conditions for newcomers to kitesurfing. Wide sandy beaches, steady winds and a designated kitesurf lagoon ensure a fabulous environment for learning.Instruction for beginners is provided by our own BKSA/IKO qualified instructors. Packages including tuiton and equipment are priced at £180 for an impressive 10 hours. The times of this tuition are not fixed in advance, allowing our expert staff to select the best wind and tide conditions for you to learn.Initially, kiteflying skills are learnt on the beach, before moving to the water to learn body drags and basic manoeuvres on the board itself. With the encouragement of our instructors, the sport is made approachable and understandable.We recommend reserving your kitesurfing package at the time of booking your holiday, as places are limited and availability cannot be guaranteed in resort.
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This exciting and exhilarating sport is accessible to everybody and with free expert tuition and RYA coaching you will improve in leaps and bounds. Whatever your age or ability, just step on board and have a go!
Beginners and those starting out will find a friendly and fun environment. With the right equipment, instruction and conditions it is possible for beginners to gain confidence and make great progress towards the next level. All you need is basic fitness and a go-fot-it attitude.
Modern lightweight equipment and the very best Royal Yachting Association instruction allows intermediates and experts to work on all aspects of the sport from advanced planing to freestyle techniques.
Beginners and intermediates have a wide choice of locations. The Coralia Beachclub in Dahab, Fini Beachclub in Finikounda, Cosmos Beachclub in Vassiliki, Nautica Bay Beachclub in Porto Heli and the Lumbarda Beachclub in Lumbarda all offer a great environment in which to start windsurfing, with equipment and tuition to support their progress.
Experts looking for the very best conditions, tuition and equipment head for Dahab or Vassiliki.
Women Only WindsurfingWomen Only windsurfing sessions have proved very popular for intermediate and advanced windsurfers, looking to develop their skills away from their macho contemporaries. We are delighted to offer them, subject to demand, in all our centres. Keen female windsurfers visiting our high wind centres will find the Starboad Diva Carve and Tushingham Mustang offer performance fine tuned for smaller sailors.
Our WindsurfersWith different conditions in each of our centres, we hand pick equipment from leading manufacturers to ensure each location has a range of kit to reflect the local wind and waves. The exact kit list in each centre will therefore vary and from time to time some items maybe withdrawn from use to enable repairs but rest assured, there's always plenty to go around. Our goal is to choose the right quantities of the very best equipment, from an unrivalled variety of manufacturers.
DON'T wait for the "perfect" time to start. There will never be a perfect time. Learn a few of the basics and start as soon as you can. Putting it off is a great way to have nothing change.
DON'T change everything all at once. Think of how traumatic it would be if you suddenly went from relative inactivity and poor eating to a high-powered program and a strict diet. I would recommend you start with an exercise program. Keep at it for 3 weeks consistently then think about gradually modifying your nutrition habits.
DON'T expect infomercial-level results. I'm not going to tell you won't see great results - you will. Just don't expect it to happen in 2 weeks.
DON'T assume you must exercise 2 hours a day to see results. You don't have to exercise nearly that long. You can see results with as little as 20 to 30 minutes done 3 times per week.
DON'T work your muscles to absolute failure when you begin weight training. You will most likely make yourself so sore, you won't want to training anymore. Take it fairly easy for the first few session then gradually increase your INTENSITY
DON'T feel you need to buy all the latest training equipment in order to start exercising. You can exercise without any equipment at all! Walking doesn't cost a dime and bodyweight exercises such as push-ups are completely free too!
DON'T give up all your favorite foods all at once. A great way to make yourself focus on a certain food is quit eating it. For example, if you love chocolate cake and tell yourself you can never have it again, are you going to be thinking about chocolate cake a lot? Chances are, yes. Treat yourself now and again. It will keep you from stressing and bingeing later.
If you are thinking about starting an exercise program or have just started one, these tips should help keep you on the right track.
If you know someone who is considering starting an exercise program, please click on the link below this article to send it to them. Many people don't start a program because they simply don't know where to begin. By passing along this information to them, you may be giving them the best gift of all: better health and fitness.
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If you are trying to lose fat, you will most likely want a low carb, low calorie protein. The extra protein will help you keep your current muscle mass. If you are trying to gain muscle, you would want a high protein, high calorie powder that is relatively low in sugar and fat. If you are simply trying to find a quick meal replacement, a protein powder with medium carbs and medium calories would most likely be for you.
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The core, or trunk, of your body is your center of gravity. Strong core muscles - abdominal, back and pelvis - provide support to your spine for everything from walking, lifting and standing to sitting. Weak core muscles may lead to poor posture, lower back pain and injury.
You can strengthen your core muscles, including your abs, by doing core exercises at home on a cushioned floor surface or at the gym on a mat. Perform each of the following core exercises five times. Gradually advance to 10 to 15 repetitions as you get stronger. Master the basic exercises before attempting the advanced ones.
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