Web Programming Labs
shape_up_exercises/cardio/index.html
Cardio Exercises
Under Construction
shape_up_exercises/diet/bmi.html
Body Mass Index
Under Construction
shape_up_exercises/diet/calories.html
Calorie Counter
Under Construction
shape_up_exercises/diet/index.html
Healthy Diet
Under Construction
shape_up_exercises/diet/meals.html
Meal Plan
Under Construction
shape_up_exercises/images/break.jpg
shape_up_exercises/images/cyclist.png
shape_up_exercises/images/exercise.jpg
shape_up_exercises/images/favicon.ico
shape_up_exercises/images/food/breakfast_bad.jpg
shape_up_exercises/images/food/breakfast_good.jpg
shape_up_exercises/images/food/desert_bad.jpg
shape_up_exercises/images/food/desert_good.jpg
shape_up_exercises/images/food/dinner_bad.jpg
shape_up_exercises/images/food/dinner_good.jpg
shape_up_exercises/images/food/healthy_food.jpg
shape_up_exercises/images/food/lunch_bad.jpg
shape_up_exercises/images/food/lunch_good.jpg
shape_up_exercises/images/lotus-position.png
shape_up_exercises/images/meditate.jpg
shape_up_exercises/images/shape_up_logo.png
shape_up_exercises/images/shape_up_logo.webp
shape_up_exercises/images/smile.jpg
shape_up_exercises/images/support.jpg
shape_up_exercises/images/vegetables.png
shape_up_exercises/images/vipassana.jpg
shape_up_exercises/images/weightlifting.png
shape_up_exercises/index.html
shape_up_exercises/js/bmi.js
var $ = function(id) { return document.getElementById(id); } var calculateBMI = function() { var feet = parseInt($("feet").value); var inches = parseInt($("inch").value); var weight = parseInt($("weight").value); var height = (feet * 12 + inches); var height_squared = Math.pow(height, 2); var bmi = (weight / height_squared) * 703; $("bmi_result").value = bmi.toFixed(2); } window.onload = function() { $("calculate").onclick = calculateBMI; }
shape_up_exercises/js/image_swap.js
"use strict"; $(document).ready(function() { // preload images $("#image_list a").each(function() { var swappedImage = new Image(); swappedImage.src = $(this).attr("href"); }); // set up event handlers for links $("#image_list a").click(function(evt) { // swap image var imageURL = $(this).attr("href"); $("#image").attr("src", imageURL); //swap caption var caption = $(this).attr("title"); $("#caption").text(caption); // cancel the default action of the link evt.preventDefault(); // jQuery method that's cross-browser compatible }); // end click // move focus to first thumbnail $("li:first-child a:first-child").focus(); }); // end ready
shape_up_exercises/js/jquery.slicknav.min.js
/*! SlickNav Responsive Mobile Menu (c) 2013 Josh Cope licensed under GPL and MIT */ (function(e,t,n){var r={label:"MENU",duplicate:true,duration:200,easingOpen:"swing",easingClose:"swing",closedSymbol:"►",openedSymbol:"▼",prependTo:"body",parentTag:"a",closeOnClick:false,allowParentLinks:false},i="slicknav",s="slicknav";e.fn[i]=function(n){return this.each(function(){function h(e){var t=e.data("menu");if(!t){t={};t.arrow=e.children("."+s+"_arrow");t.ul=e.next("ul");t.parent=e.parent();e.data("menu",t)}if(e.parent().hasClass(s+"_collapsed")){t.arrow.html(o.openedSymbol);t.parent.removeClass(s+"_collapsed");p(t.ul,true)}else{t.arrow.html(o.closedSymbol);t.parent.addClass(s+"_collapsed");p(t.ul,true)}}function p(e,t){var n=v(e);var r=0;if(t)r=o.duration;if(e.hasClass(s+"_hidden")){e.removeClass(s+"_hidden");e.slideDown(r,o.easingOpen);e.attr("aria-hidden","false");n.attr("tabindex","0");d(e,false)}else{e.addClass(s+"_hidden");e.slideUp(r,o.easingClose,function(){e.attr("aria-hidden","true");n.attr("tabindex","-1");d(e,true);e.hide()})}}function d(t,n){var r=t.children("li").children("ul").not("."+s+"_hidden");if(!n){r.each(function(){var t=e(this);t.attr("aria-hidden","false");var r=v(t);r.attr("tabindex","0");d(t,n)})}else{r.each(function(){var t=e(this);t.attr("aria-hidden","true");var r=v(t);r.attr("tabindex","-1");d(t,n)})}}function v(e){var t=e.data("menu");if(!t){t={};var n=e.children("li");var r=n.children("a");t.links=r.add(n.children("."+s+"_item"));e.data("menu",t)}return t.links}function m(t){if(!t){e("."+s+"_item, ."+s+"_btn").css("outline","none")}else{e("."+s+"_item, ."+s+"_btn").css("outline","")}}var i=e(this);var o=e.extend({},r,n);if(o.duplicate){var u=i.clone();u.removeAttr("id");u.find("*").each(function(t,n){e(n).removeAttr("id")})}else var u=i;var a=s+"_icon";if(o.label==""){a+=" "+s+"_no-text"}if(o.parentTag=="a"){o.parentTag='a href="#"'}u.attr("class",s+"_nav");var f=e('<div class="'+s+'_menu"></div>');var l=e("<"+o.parentTag+' aria-haspopup="true" tabindex="0" class="'+s+'_btn"><span class="'+s+'_menutxt">'+o.label+'</span><span class="'+a+'"><span class="'+s+'_icon-bar"></span><span class="'+s+'_icon-bar"></span><span class="'+s+'_icon-bar"></span></span></a>');e(f).append(l);e(o.prependTo).prepend(f);f.append(u);var c=u.find("li");e(c).each(function(){var t=e(this);data={};data.children=t.children("ul").attr("role","menu");t.data("menu",data);if(data.children.length>0){var n=t.contents();var r=[];e(n).each(function(){if(!e(this).is("ul")){r.push(this)}else{return false}});var i=e(r).wrapAll("<"+o.parentTag+' role="menuitem" aria-haspopup="true" tabindex="-1" class="'+s+'_item"/>').parent();t.addClass(s+"_collapsed");t.addClass(s+"_parent");e(r).last().after('<span class="'+s+'_arrow">'+o.closedSymbol+"</span>")}else if(t.children().length==0){t.addClass(s+"_txtnode")}t.children("a").attr("role","menuitem").click(function(){if(o.closeOnClick)e(l).click()})});e(c).each(function(){var t=e(this).data("menu");p(t.children,false)});p(u,false);u.attr("role","menu");e(t).mousedown(function(){m(false)});e(t).keyup(function(){m(true)});e(l).click(function(e){e.preventDefault();p(u,true)});u.on("click","."+s+"_item",function(t){t.preventDefault();h(e(this))});e(l).keydown(function(e){var t=e||event;if(t.keyCode==13){e.preventDefault();p(u,true)}});u.on("keydown","."+s+"_item",function(t){var n=t||event;if(n.keyCode==13){t.preventDefault();h(e(t.target))}});if(o.allowParentLinks){e("."+s+"_item a").click(function(e){e.stopImmediatePropagation()})}})}})(jQuery,document,window)
shape_up_exercises/media/chanting.mp3
10 x. Dhammapalam Gatha
Chandrabodhi
Chanting Indian Style (with Flute Music)
1989
Buddhism - Chanting and Ritual
139819.06
eng - ℗ dharmachakra 2008, © chandrabodhi 1998�
eng - iTunPGAP 0��
eng - iTunNORM 00000F39 000013C7 00006343 00007FE8 000029A1 000029D6 00008489 0000824E 00013AE5 0001B72F�
eng - iTunSMPB 00000000 00000210 000006B3 000000000030A17D 00000000 0011A179 00000000 00000000 00000000 00000000 00000000 00000000�
shape_up_exercises/media/precepts_english.mp3
03 iii. Ten positive precepts
Chandrabodhi
Chanting Indian Style (with Flute Music)
1989
Buddhism - Chanting and Ritual
60036.1
eng - ℗ dharmachakra 2008, © chandrabodhi 1998�
eng - iTunPGAP 0��
eng - iTunNORM 00000564 00000899 00002828 00005875 0000D50F 0000D50F 0000803A 000081D6 00001F1F 0000348D�
eng - iTunSMPB 00000000 00000210 000004CF 000000000014A2E1 00000000 000778A8 00000000 00000000 00000000 00000000 00000000 00000000�
shape_up_exercises/strength/index.html
Strength Training
Under Construction
shape_up_exercises/stress/index.html
Stress Relief
Under Construction
shape_up_exercises/stress/meditate.html
Meditation
Under Construction
shape_up_exercises/stress/tips.html
Stress relief tips
Under Construction
shape_up_exercises/stress/vipassana.html
Vipassana
Under construction
shape_up_exercises/styles/main.css
shape_up_exercises/styles/normalize.css
/*! normalize.css v3.0.2 | MIT License | git.io/normalize */ /** * 1. Set default font family to sans-serif. * 2. Prevent iOS text size adjust after orientation change, without disabling * user zoom. */ html { font-family: sans-serif; /* 1 */ -ms-text-size-adjust: 100%; /* 2 */ -webkit-text-size-adjust: 100%; /* 2 */ } /** * Remove default margin. */ body { margin: 0; } /* HTML5 display definitions ========================================================================== */ /** * Correct `block` display not defined for any HTML5 element in IE 8/9. * Correct `block` display not defined for `details` or `summary` in IE 10/11 * and Firefox. * Correct `block` display not defined for `main` in IE 11. */ article, aside, details, figcaption, figure, footer, header, hgroup, main, menu, nav, section, summary { display: block; } /** * 1. Correct `inline-block` display not defined in IE 8/9. * 2. Normalize vertical alignment of `progress` in Chrome, Firefox, and Opera. */ audio, canvas, progress, video { display: inline-block; /* 1 */ vertical-align: baseline; /* 2 */ } /** * Prevent modern browsers from displaying `audio` without controls. * Remove excess height in iOS 5 devices. */ audio:not([controls]) { display: none; height: 0; } /** * Address `[hidden]` styling not present in IE 8/9/10. * Hide the `template` element in IE 8/9/11, Safari, and Firefox < 22. */ [hidden], template { display: none; } /* Links ========================================================================== */ /** * Remove the gray background color from active links in IE 10. */ a { background-color: transparent; } /** * Improve readability when focused and also mouse hovered in all browsers. */ a:active, a:hover { outline: 0; } /* Text-level semantics ========================================================================== */ /** * Address styling not present in IE 8/9/10/11, Safari, and Chrome. */ abbr[title] { border-bottom: 1px dotted; } /** * Address style set to `bolder` in Firefox 4+, Safari, and Chrome. */ b, strong { font-weight: bold; } /** * Address styling not present in Safari and Chrome. */ dfn { font-style: italic; } /** * Address variable `h1` font-size and margin within `section` and `article` * contexts in Firefox 4+, Safari, and Chrome. */ h1 { font-size: 2em; margin: 0.67em 0; } /** * Address styling not present in IE 8/9. */ mark { background: #ff0; color: #000; } /** * Address inconsistent and variable font size in all browsers. */ small { font-size: 80%; } /** * Prevent `sub` and `sup` affecting `line-height` in all browsers. */ sub, sup { font-size: 75%; line-height: 0; position: relative; vertical-align: baseline; } sup { top: -0.5em; } sub { bottom: -0.25em; } /* Embedded content ========================================================================== */ /** * Remove border when inside `a` element in IE 8/9/10. */ img { border: 0; } /** * Correct overflow not hidden in IE 9/10/11. */ svg:not(:root) { overflow: hidden; } /* Grouping content ========================================================================== */ /** * Address margin not present in IE 8/9 and Safari. */ figure { margin: 1em 40px; } /** * Address differences between Firefox and other browsers. */ hr { -moz-box-sizing: content-box; box-sizing: content-box; height: 0; } /** * Contain overflow in all browsers. */ pre { overflow: auto; } /** * Address odd `em`-unit font size rendering in all browsers. */ code, kbd, pre, samp { font-family: monospace, monospace; font-size: 1em; } /* Forms ========================================================================== */ /** * Known limitation: by default, Chrome and Safari on OS X allow very limited * styling of `select`, unless a `border` property is set. */ /** * 1. Correct color not being inherited. * Known issue: affects color of disabled elements. * 2. Correct font properties not being inherited. * 3. Address margins set differently in Firefox 4+, Safari, and Chrome. */ button, input, optgroup, select, textarea { color: inherit; /* 1 */ font: inherit; /* 2 */ margin: 0; /* 3 */ } /** * Address `overflow` set to `hidden` in IE 8/9/10/11. */ button { overflow: visible; } /** * Address inconsistent `text-transform` inheritance for `button` and `select`. * All other form control elements do not inherit `text-transform` values. * Correct `button` style inheritance in Firefox, IE 8/9/10/11, and Opera. * Correct `select` style inheritance in Firefox. */ button, select { text-transform: none; } /** * 1. Avoid the WebKit bug in Android 4.0.* where (2) destroys native `audio` * and `video` controls. * 2. Correct inability to style clickable `input` types in iOS. * 3. Improve usability and consistency of cursor style between image-type * `input` and others. */ button, html input[type="button"], /* 1 */ input[type="reset"], input[type="submit"] { -webkit-appearance: button; /* 2 */ cursor: pointer; /* 3 */ } /** * Re-set default cursor for disabled elements. */ button[disabled], html input[disabled] { cursor: default; } /** * Remove inner padding and border in Firefox 4+. */ button::-moz-focus-inner, input::-moz-focus-inner { border: 0; padding: 0; } /** * Address Firefox 4+ setting `line-height` on `input` using `!important` in * the UA stylesheet. */ input { line-height: normal; } /** * It's recommended that you don't attempt to style these elements. * Firefox's implementation doesn't respect box-sizing, padding, or width. * * 1. Address box sizing set to `content-box` in IE 8/9/10. * 2. Remove excess padding in IE 8/9/10. */ input[type="checkbox"], input[type="radio"] { box-sizing: border-box; /* 1 */ padding: 0; /* 2 */ } /** * Fix the cursor style for Chrome's increment/decrement buttons. For certain * `font-size` values of the `input`, it causes the cursor style of the * decrement button to change from `default` to `text`. */ input[type="number"]::-webkit-inner-spin-button, input[type="number"]::-webkit-outer-spin-button { height: auto; } /** * 1. Address `appearance` set to `searchfield` in Safari and Chrome. * 2. Address `box-sizing` set to `border-box` in Safari and Chrome * (include `-moz` to future-proof). */ input[type="search"] { -webkit-appearance: textfield; /* 1 */ -moz-box-sizing: content-box; -webkit-box-sizing: content-box; /* 2 */ box-sizing: content-box; } /** * Remove inner padding and search cancel button in Safari and Chrome on OS X. * Safari (but not Chrome) clips the cancel button when the search input has * padding (and `textfield` appearance). */ input[type="search"]::-webkit-search-cancel-button, input[type="search"]::-webkit-search-decoration { -webkit-appearance: none; } /** * Define consistent border, margin, and padding. */ fieldset { border: 1px solid #c0c0c0; margin: 0 2px; padding: 0.35em 0.625em 0.75em; } /** * 1. Correct `color` not being inherited in IE 8/9/10/11. * 2. Remove padding so people aren't caught out if they zero out fieldsets. */ legend { border: 0; /* 1 */ padding: 0; /* 2 */ } /** * Remove default vertical scrollbar in IE 8/9/10/11. */ textarea { overflow: auto; } /** * Don't inherit the `font-weight` (applied by a rule above). * NOTE: the default cannot safely be changed in Chrome and Safari on OS X. */ optgroup { font-weight: bold; } /* Tables ========================================================================== */ /** * Remove most spacing between table cells. */ table { border-collapse: collapse; border-spacing: 0; } td, th { padding: 0; }
shape_up_exercises/styles/slicknav.css
/* Mobile Menu Core Style */ .slicknav_btn { position: relative; display: block; vertical-align: middle; float: right; padding: 0.438em 0.625em 0.438em 0.625em; line-height: 1.125em; cursor: pointer; } .slicknav_menu .slicknav_menutxt { display: block; line-height: 1.188em; float: left; } .slicknav_menu .slicknav_icon { float: left; margin: 0.188em 0 0 0.438em; } .slicknav_menu .slicknav_no-text { margin: 0 } .slicknav_menu .slicknav_icon-bar { display: block; width: 1.125em; height: 0.125em; -webkit-border-radius: 1px; -moz-border-radius: 1px; border-radius: 1px; -webkit-box-shadow: 0 1px 0 rgba(0, 0, 0, 0.25); -moz-box-shadow: 0 1px 0 rgba(0, 0, 0, 0.25); box-shadow: 0 1px 0 rgba(0, 0, 0, 0.25); } .slicknav_btn .slicknav_icon-bar + .slicknav_icon-bar { margin-top: 0.188em } .slicknav_nav { clear: both } .slicknav_nav ul, .slicknav_nav li { display: block } .slicknav_nav .slicknav_arrow { font-size: 0.8em; margin: 0 0 0 0.4em; } .slicknav_nav .slicknav_item { display: block; cursor: pointer; } .slicknav_nav a { display: block } .slicknav_nav .slicknav_item a { display: inline } .slicknav_menu:before, .slicknav_menu:after { content: " "; display: table; } .slicknav_menu:after { clear: both } /* IE6/7 support */ .slicknav_menu { *zoom: 1 } /* User Default Style Change the following styles to modify the appearance of the menu. */ .slicknav_menu { font-size: 16px; } /* Button */ .slicknav_btn { margin: 5px 5px 6px; text-decoration: none; text-shadow: 0 1px 1px rgba(255, 255, 255, 0.75); -webkit-border-radius: 4px; -moz-border-radius: 4px; border-radius: 4px; background-color: #222222; } /* Button Text */ .slicknav_menu .slicknav_menutxt { color: #FFF; font-weight: bold; text-shadow: 0 1px 3px #000; } /* Button Lines */ .slicknav_menu .slicknav_icon-bar { background-color: #f5f5f5; } .slicknav_menu { background: #4c4c4c; padding: 5px; } .slicknav_nav { color: #fff; margin: 0; padding: 0; font-size: 0.875em; } .slicknav_nav, .slicknav_nav ul { list-style: none; overflow: hidden; } .slicknav_nav ul { padding: 0; margin: 0 0 0 20px; } .slicknav_nav .slicknav_item { padding: 5px 10px; margin: 2px 5px; } .slicknav_nav a { padding: 5px 10px; margin: 2px 5px; text-decoration: none; color: #fff; } .slicknav_nav .slicknav_item a { padding: 0; margin: 0; } .slicknav_nav .slicknav_item:hover { -webkit-border-radius: 6px; -moz-border-radius: 6px; border-radius: 6px; background: #ccc; color: #fff; } .slicknav_nav a:hover { -webkit-border-radius: 6px; -moz-border-radius: 6px; border-radius: 6px; background: #ccc; color: #222; } .slicknav_nav .slicknav_txtnode { margin-left: 15px; }
shape_up_exercises/text/bmi.txt
What is a Body Mass Index? Body mass index (BMI) is a measure of a person's body fat based on his or her height and weight. It can be used to determine if you are underweight, normal, overweight, or obese. Calculate your Body Mass Index Use the form that follows to calculate your BMI: What do my results mean? Health authorities agree that: People with a BMI of less than 18.5 are underweight. A BMI of between 18.5 and 25 is ideal. People with a BMI between 25 and 30 are considered overweight. People with a BMI over 30 are considered obese.
shape_up_exercises/text/calories.txt
| Calorie Counter | |||
| Category | Food | Serving size | Calories |
| Beef | Frankfurter, Beef | 1 each | 184 |
| Ground Beef | 4 oz | 264 | |
| T-Bone Steak | 8 ounces | 402 | |
| Bread | Bagel, plain | 1 bagel | 360 |
| Bread, sliced | 1 slice | 60 to 80 | |
| English Muffin | 1 | 135 | |
| Cereal | Cheerios | 1 cup | 110 |
| Corn Flakes | 1 cup | 100 | |
| Oatmeal, quick | 1 cup cooked | 145 | |
| Cheese | American | 1 ounce | 106 |
| Swiss | 1 ounce | 100 | |
| Cheddar | 1 ounce | 114 | |
| Cottage Cheese, regular | 1/2 cup | 117 | |
| Fruit | Apple | 1 medium | 80 |
| Banana | 1 | 105 | |
| Vegetables | Corn, fresh | 1 medium ear | 88 |
| Carrot, raw | 1 medium | 25 | |
| Celery | 1 large stalk | 9 | |
| Miscellaneous | Milk, whole | 1 cup | 157 |
| Eggs | 1 | 70 | |
| Peanut butter | 2 tablespoons | 188 | |
| Pasta | 1/2 cup dry | 200 | |
| Rice | 1 cup cooked | 204 | |
| Canned tuna, in water | 2 ounces | 70 | |
| Baked potato | 1 medium | 130 | |
| Note: Contact us to get a detailed list of food calories. |
shape_up_exercises/text/diet.txt
Why a healthy diet is important Although exercise can help you lose body fat and tone muscles, it's also important to have a healthy diet. In the short term, a poor diet can contribute to stress, tiredness, and the capacity to work. Over time, it may add to the risk of developing some illnesses and health problems such as obesity, tooth decay, high blood pressure, high cholesterol, heart disease, some cancers, depression, osteoporosis, and type-2 diabetes. You've probably heard the old saying, "you are what you eat." So, to be in shape, you need to eat right. What is a healthy diet? A healthy diet is more than eating a salad for lunch or buying fat-free yogurt. A healthy diet is a balanced diet that gives your body the nutrients it needs to function properly. And that means getting the majority of your daily calories from fresh fruits and vegetables, whole grains, legumes, nuts, and lean proteins. When should you start? Right now! No matter how old you are, how you've eaten in the past, whether you exercise daily or almost never, the benefits of a healthy diet begin today... if you start today! Where can you find healthy food? Healthy food is available almost everywhere. You just have to plan ahead. Almost all restaurants and grocery stores offer healthy options nowadays. And, although it may be more expensive than unhealthy food, the extra money you spend on buying healthy food will be repaid many times over from a healthy life.
shape_up_exercises/text/home.txt
Get ready to Shape Up! How many times have you started a new workout routine or diet? And how many times has it failed to give you the results you want? Now, with the help of this site, you can learn about the exercises and diet that work best for you. We offer personalized programs as well as access to several health and dieting tools. So don't wait! Get started looking and feeling better today. As fitness expert Amanda Russell said: Fitness is about so much more than exercise. It’s a catalyst for positive change, and it affects every aspect of your life. What we offer Build strong muscles Tired of being tired? Strength training can help you manage or lose weight and increase your metabolism to help you burn more calories. It can also increase bone density and reduce the risk of osteoporosis. Get your heart rate up Want to lose weight? Cardiovascular exercise burns calories and improves overall health. It can reduce belly fat, promote brain growth, prevent stress, and help you focus. Relax Stressed out? Stress can weaken the immune system and cause high blood pressure, fatigue, depression, anxiety, and even heart disease. Learn ways to manage and reduce stress. Eat what's right for you Are you really what you eat? Lose weight, gain weight, or just feel great! Maintaining a healthy diet is probably the most important thing you can do to promote overall health. Additional resources Physical activity and health Stretching exercises Strength training Cardiovascular training Yoga workout (c) 2019 Shape Up!
shape_up_exercises/text/meditate.txt
What is Meditation? Meditation is one path toward transforming the mind. Buddhist meditation practices encourage and develop concentration, clarity, and emotional positivity. When you begin a meditation practice, you may learn the patterns and habits of your mind. Meditation offers you a way to cultivate new and more positive ways to approach the things you do throughout your day. Meditation can have a transformative effect and can lead to positive changes as well as a new understanding of life. You are listening to Buddhist chanting Listen to 10 positive precepts from a Buddhist monk Learn meditation postures Why Meditate? Be happy: Meditation causes the pituitary gland in your brain to secrete endorphins that help elevate mood and have a positive effect on the whole body. Reduce stress: Endorphins also reduce stress levels in the brain. Focus: Through meditation you can learn self-discipline so your mind can focus with increased efficiency. Sleep better: Scientific studies have shown that those who meditate enhance their slow wave sleep pattern which can help fight insomnia. Lower blood pressure: Research has also shown that meditation can reduce blood pressure, both in the short term and later in life. Pain relief: The long term practise of meditation can lead to physical changes in the brain that help alter the perception of pain.
shape_up_exercises/text/prepare.txt
How to prepare to Shape Up! Get a check up If you have any health issues or take any medications, be sure to consult with your healthcare provider before beginning a new exercise or diet regimen. Dress for Success Workout clothes should be comfy. While exercising, you should be thinking about what you're doing, not what you're wearing. That includes good shoes, which are essential for running, jogging, or walking, and socks that absorb shock and sweat. Equipment? You don't need to buy a lot of fancy equipment to get in shape. But you might want to invest in a yoga mat, a large exercise ball, or some weights, depending on your Shape Up! plan. Resist Temptation It's hard to eat right when everyone else is buying lunch at a fast food restaurant. Invest in some good food containers and bring your healthy lunch and snacks. Your body and your wallet will thank you.
shape_up_exercises/text/strength_training.txt
Strength training Strength training is a type of physical exercise that uses resistance to induce muscular contraction. This builds the strength, anaerobic endurance, and size of skeletal muscles. Benefits When properly performed, strength training can provide significant functional benefits and improvement in overall health and well-being. Some of the benefits are: increased bone, muscle, tendon, and ligament strength and toughness improved joint function reduced potential for injury increased bone density increased metabolism improved cardiac function Exercises and sports Training commonly uses the technique of progressively increasing the force output of the muscle through incremental weight increases. It uses a variety of exercises and types of equipment to target specific muscle groups. Some sports where strength training is central are bodybuilding, weightlifting, shotput, discus throw, and javelin throw. Many other sports use strength training as part of their training regimen. These include tennis, American football, wrestling, track and field, rowing, lacrosse, basketball, hockey, wrestling, and soccer.
shape_up_exercises/text/stress_relief.txt
Stress Relief We all encounter stress at one time or another. So it's important to be able to recognize stress and learn how to deal with it. What is stress? Stress is the feeling that people have when they are overloaded and struggling to cope with demands. Anything that poses a real or perceived challenge or threat to a person's well-being can cause stress. Stress can also be a motivator. It can be essential to survival. The "fight-or-flight" mechanism helps us know when and how to respond to danger. But when this mechanism is triggered too easily, or when there are too many stressors at one time, it can become harmful to a person's mental and physical health. How to manage your stress To help manage stress, try the following: Take a break from what you're doing Exercise on a regular basis Take time to smile and laugh Get support from family and friends Meditate
shape_up_exercises/text/stress_tips.txt
Stress relief tips Here are five tips that can help you relieve stress on a daily basis. Take a break from what you're doing Maybe it's hard to get away from a big work project, a crying baby or a growing credit card bill. But give yourself permission to step away from it for a short time. Don't avoid your stressors (those bills have to be paid sometime), but take a few minutes for yourself. Exercise on a regular basis Exercise is a huge part of being healthy, and it benefits your mind as well as your body. It doesn't have to be an hour a day; even a 20-minute walk in the midst of a stressful time can give you an immediate effect that can last for several hours. Take time to smile and laugh When people are stressed, they often hold a lot of the stress in their face. Laughs and smiles can help relieve some of that tension and improve the situation. And if you share your smile with someone else, it will them release some of their tension too! Get support from family and friends Call a friend, send an email. Sharing your concerns does help relieve stress. But pick a person who you feel can understand you. If your co-workers are the stressors, it probably won't alleviate your stress if you share your worries over credit card bills with one of them. Meditate Meditation helps the mind and body to relax and focus. When meditating, people can release emotions that may have been causing the body physical stress. Research has shown that even meditating briefly can reap immediate benefits.
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Mindfulness: The practice of vipassana Vipassana is a quality of mind generally referred to as mindfulness. Mindfulness is a state of open and nonjudgmental attention to the contents of consciousness. Cultivating this quality of mind has been shown to moderate pain, relieve anxiety and depression, improve cognitive function. It may sound easy to sit quietly and remove your mind of distraction, but when you begin practicing vipassana, you'll find that distraction is the normal condition of the mind. In today’s fast-paced world, it's harder than ever to train the mind to break through these continuous distractions. Meditation is a technique for doing just this. The goal is to enjoy a mind that is undisturbed by worry and to become effortlessly aware of the flow of experience in the present. There is no time limit on meditation. You can start with a 5-minute meditation session once a month, spend an hour a day meditating, or anything in between. This is your practice, your journey, and you proceed at your pace. Regardless of how long or how often you practice vipassana, you will always receive its benefits. How to begin practicing vipassana Sit comfortably, with your spine erect, either in a chair or cross-legged on a cushion. Close your eyes, take a few deep breaths, and feel the points of contact between your body and the chair or floor. Notice the sensations associated with sitting, such as feelings of pressure, warmth, tingling, or vibration. Gradually become aware of the process of breathing. Pay attention to wherever you feel the breath most clearly—either at the nostrils or in the rising and falling your abdomen. Allow your attention to rest in the mere sensation of breathing. Don’t try to control your breath. Just let it come and go naturally. Every time your mind wanders in thought, gently return it to the sensation of breathing. As you focus on your breathing, you will notice that other perceptions and sensations continue to appear: sounds, feelings in the body, emotions. Notice these phenomena as they come into your field of awareness, and then return to the sensation of breathing. The moment you realize that you have been lost in thought, notice the present thought itself as an object of consciousness. Then return your attention to your breathing or to whatever sounds or sensations arise in the next moment. Continue in this way until you can simply witness all objects of consciousness—sights, sounds, sensations, emotions, and even thoughts themselves—as they arise and pass away.