Dogs are men’s best friends. Not only they are smart, but they absolutely love their family (and we adore them). And just like humans, dogs enjoys treats and presents. No wonder : dogs’ intelligence is on par with two-year-old children, which means they love to discover and try new things. Plus, did you know that dogs presents can be highly educative or very functional? Read below to find out 10 great accessories you can get for you dog.
[amazon]

KONG Extreme Dog Toy, Large, Black

The toy that can handles extreme chewers. If your dog destroy their toys faster than the blink of an eye, this nearly indestructible Kong will certainly be a good match! Used for training working dogs such as police dogs, this extremely resistant toy stands up to jaws of steel. They are made with a thick, flexible rubber that’s non-toxic, that is puncture-resistant. Fill it with peanut butter, add some tasty treats such as jerky, oats, kibbles, and watch your dog enjoy his new toy for hours at the time.[/amazon]
[amazon]

101 Dog Tricks

Too much fetch? On a rainy or a very cold day, you may not be interested in bringing your poodle out for a long walk. But a buddy full of energy can be restless and drive you crazy. But did you know that mental stimulation can be just as tiring as physical exercise. On a day where you can’t spend too much time out, focusing on mentally tiring him out is definitely your best bet. 101 Dog Tricks is the largest dog trick books on the market. You will find different variety and difficult of tricks, with step by step approaches and color pictures. The book is written by Kyra Sundance, a dog trainer and world-acclaimed stunt dog show performer.[/amazon]
[amazon]

Petego Walky Dog Hands-Free Bicycle Leash

If you love riding your bike, you may want to bring buddy with you. But riding a bike with a dog may not exactly an easy task, unless you have the Peteg o Wakly Dog Hands-Free Bicycle Leash. And because you will be going much faster, the dog will get a lot more exercise, which is great for hyper dogs. This hands-free bike leash is easy to set-up, easy to use, and both you and your puppy will love it. A must-have for avid cyclists who hate to leave their puppy at home when they go out for a short ride.[/amazon]
[amazon]

Chuckit! Ball Launcher

If your dog loves to fetch the ball, the ball launcher is a great toy and exercise tool, both for you and the dog. Because we are not all professional baseball pitchers or tennis ball pitching machines, this extra leverage will give your throws some insane distance. As a matter of fact, with a some practice, you might be able to throw the ball as far as 140 feet, which will tired out the happiest hyper fetcher in no time.[/amazon]
[amazon]

Kurgo 00028 Wander Pack Dog Backpack

Hiking may be one of the most interesting activity for your dog, unlimited space to explore and great exercise. But you may never know what your dog might need… food, water, treats, a towel, you name it. But instead of carrying all of the supplies yourself, why not get him carry his own stuff? This ergonomic dog backpack has enough room to store all the canine supplies and fits dog 30 up to 85lbs.[/amazon]
[amazon]

Ultra Paws Durable Dog Boots

Cold winters, salt, small rocks, freezing grounds can be very hard on your dog’s pads. Especially in the city where sharp rocks are spread on the sidewalk all winter long, which can be painful the dog’s paws. I myself have seen my dog step on rocks and start bleeding. Moreover, since dogs can only pant or sweat through their hairless paws, this means that their feet can get really cold on freezing days. This is why the Ultra Paws Durable Dog Boots MEDIUM can be a great accessory to add the dog’s collection. These boots are durable, well-made and have high Kyra Sundance is a world-acclaimed stunt dog show performer, dog trainetraction, which will allow your pet to run pain free outside under any weather condition. Plus you won’t even have to wipe their paws after![/amazon]
[amazon]

Ethical Pet Seek-A-Treat Shuffle Bone Dog Puzzle

Another mind stimulation game. This puzzle is a challenging interactive toy. Put his favorite treat in there and watch your dog try to demystify the puzzle and get rewarded for being able to complete the task. Both you and your dog will love this game.[/amazon]
[amazon]

Nylabone Dura Chew Wishbone Chew Toy

To keep my dog busy at night I would sometimes give him a rawhide bone, which he would make short work of in such a short time. As a matter of fact, he would finish the bone in less than two hours, and in one hour if he would be really hungry. Needless to say that I would withhold the rawhide for special days only, being concerned about the dogs health and the upset stomach that would follow the chewing session. This is when I discovered the Nylabone Chew Toy, a safer and healthier alternative. They can easily anchor the bone with the prongs and spend hour chewing on them. Plus they are good for your budget since they are nearly indestructible.[/amazon]
[amazon]

JW Pet Company Hol-ee Roller Dog Toy

This malleable do-it-all natural rubber ball with hexagon cut outs is a top-selling toy. Virtually indestructible, this toy is versatile and be used for a variety of activities: fetch, chewing, tug, teething and much more. It will bounce in odd direction, making play time even more fun and exciting.[/amazon]
[amazon]

Kyjen Hide-A-Squirrel Pet Toy

A solving-skills and a squeaky toy all-in-one! Prevent your dog from being bored with this fun toy.
Simply insert the balls, toys, or rings into the toy for your pet to remove over and over again. This is the ideal type of toys to challenge and entertain your dog. Insert their favorite treat in the bottom and watch them have a great time digging it out.[/amazon]

For a long time running, jogging has been universally acknowledged as one of the most beneficial exercises despite its simplicity. Ask any jogger and they’ll tell you one thing: the beauty with jogging is that it is very accessible to everyone. You can do it anytime, alone or with a group, outside on the roads and trails or inside on a treadmill. You can push it hard or take it easy. You can run in the rain or run in the heat, provided you are properly protected.

But perhaps the best part with jogging is that it is as normal and as intrinsic to human lifestyle as any other sporting event or exercise. In our formative years, we loved to play in the sun and run endlessly until our legs can bear no more. As kids, we had so much fun on the run. We fostered relationships on the run. We forged values, ethics, and habits on the playgrounds while we were on the run. Today, that spirit has not changed even as we have grown in years. Put on your running shoes and you’ll find that you are still capable of running as far as your legs can take you.

Of the many benefits of jogging, here are 10 that are guaranteed to initiate a transformation in the lives of many who used to live sedentary and passive lifestyles.

1. CARDIOVASCULAR FITNESS. The Hollywood movie “Zombieland” made an interesting reference to the concept of cardiovascular fitness. In the first few minutes of the movie, the protagonist remarked how a strong cardiovascular system can allow you to live in an era of zombie dominance. All the protagonist did was run and run from the clutches of hungry zombies and because he was fit enough to do all that running, he was spared from certain death. Of course, he also had other survival tips to his arsenal, but still.

.
The joke is obvious but the lessons are applicable. Everyone who has experienced shortness of breath after a short walk knows what it means to have a healthy cardiovascular system. Jogging improves the body’s ability to utilize oxygen as well as boosting lung capacity such that every breath delivers more oxygen to the muscles. With improved cardio fitness, your body is better suited to handle the load the next time you engage in a strenuous activity. Improved cardiovascular fitness also means improved endurance allowing you to do more for longer periods. Finally, you will be able to spend more time running with the kids on a blissful day at the park.

2. WEIGHT CONTROL. Jogging is one of the most effective exercises when it comes to burning calories. An average person can burn 200 calories in an intermediate 2-mile run. A routine consisting of 5-mile jogs per day for up to 4 days a week can burn an extra 2000 calories leading to better weight control with the same diet.

3. MORE TONED PHYSIQUE. Jogging cannot immediately give you that dream body you have long been searching but with enough work, you will surely get there. Studies show that even after the run, the body adopts a higher metabolic rate which also burns more calories per unit time than if you weren’t doing any form of exercise. This does not only help in weight control but over time, it would also result to a fitter, healthier and more toned body.

4. IMPROVED MOOD. Among runners, there is a universal consensus that jogging improves mood. This is more commonly known as runner’s high. After a good run, the body releases endorphins which are “happy hormones” that help to improve mood overall. A regular jogging routine can actually help to keep depression at bay because of the body’s regular supply of endorphins.

5. REDUCED RISK TO DREADED DISEASES. While jogging is no magic bullet to cure any ills, it definitely has positive benefits in lowering the risk for dreaded disease. A stronger heart is better suited to handle extra stress or loads while a fit cardiovascular system is essential in flushing out unwanted build-up of bad cholesterol on the artery walls. With studies showing a strong correlation between excess weight and the incidence of dreaded diseases, better weight management is also an essential tool towards a healthier lifestyle.

6. STRONGER IMMUNE SYSTEM. Because of the intensive physical nature of jogging, it momentarily elevates the load that the body experiences. As a result, the immune system springs into action by producing more disease-fighting antibodies and white blood cells. With a regular jogging routine, the immune system naturally elevates its level of body defense helping to ward off all sorts of illnesses and infections.

7. IMPROVED HEART EFFICIENCY. This benefit is related to cardiovascular fitness but it bears a separate discussion on to itself to demonstrate the real value of jogging. In elite athletes such as cyclists and marathoners, their resting heart rate is in the 40 to 50 beats per minute range while for normal non-athletic folks, the number ranges from 60 to 80. The resting heart rate is indicative of how efficient the heart is supplying oxygen to the organs. A lower resting heart rate means each beat delivers more oxygen than if there were more beats per minute. With enough jogging, runners can train their hearts to be more efficient in oxygen delivery resulting to improved health and fitness overall.

8. REDUCED STRESS. Jogging fosters a more balanced outlook towards exercise, not to mention an avenue for introspection during long jogs or just a calming sense of being one with the environment when running outdoors. Jogging is an excellent form of relaxation because it takes your mind off of things that normally cause stress.

9. A SENSE OF FULFILLMENT. People who regularly jog feel they are doing more in the way of taking care of themselves. This is a good way for positive reinforcement that helps to create a sense of accomplishment and fulfillment in life.

10. THE PROMISE OF MORE THINGS TO COME. Many runners who started off as joggers eventually graduated to running marathons on a regular basis. The more you jog, the more you push away the boundaries and limits that you have imposed upon yourself. Jogging is as much a journey of self discovery as it is an exercise and doing it on a regular basis helps in creating a sense of wanting to run farther than you did today. It that regard, it heralds the coming of more fulfilling things in the future.

For people looking to pick up a sport or start with an easy to follow-through exercise, there is nothing more appropriate than jogging. It carries a lot of benefits that helps to better one’s lifestyle, health and outlook in life. Lace up your shoes and embark on a journey of self discovery as you run your way to health and fitness.

Looking for a runner’s gift? Check out these top 10 gadgets for runners.

featured image credit : http://www.flickr.com/photos/hulagway/5826850846/

.

Today, I put aside my collection of the latest PC games, my PS3, and my Xbox 360, and instead, I sat down to play Xcom; UFO Defense. It’s been over 10 years since I have last played this game, and with the exception of the graphics, the game has aged well. But playing Xcom again, and loosing at it horribly, made me remember all those games that I used to play, games that at one time I loved more than anything, but that I now no longer even think about.

So in tribute to those great games of yesteryear, I present to you a list of my ten favorite games that are over a decade old.

	Xcom: UFO Defense. 1994 You fight aliens, but that doesn’t even begin to describe this game. You build bases, hire soldiers, you research captured alien tech, you shoot down alien ships, you protect major cities. Xcom’s tactical turned based combat is still some of the best ever.
	Civilization. 1991 The game that started an empire. Civ1 is a classic 4X game, and one that everyone should try playing. Whether you’re aiming to conquer the world, or just trying to build up your own nation to win with a passive victory, Civ1 offers hundred of different ways to play.
	Pokemon Red+Blue. 1998 Pokemon is one of those rare things that occupy a specific niche in culture, but somehow everyone still knows of it, and has at least some concept of it. Pokemon is an addictive, run jrpg, and it’s definitely worth looking into.
	Super Mario 64. 1996 Super Mario 64 ushered in the Nintendo 64, and it was also one of the first truly 3d games. With an emphasis on exploration instead of linear game play, Super Mario made great strides in video game development.
	Dungeon Keeper. 1997 Instead of leading heroes through a dungeon, you build the dungeon and fill it with monsters to kill said heroes. Genius!
	StarCraft. 1998 There are professional teams for this game, actual tournaments where people go and earn a living playing a game on a scale I can even comprehend. Despite the popularity of the multplayer end of things, the campaign was fun and had a great story.
	Final Fantasy VII. 1997 For me, this was my first Rpg. It took me a while to get into it, since I had no idea what I was doing, but when I muscled through the learning curve, what awaited me was an amazing epic story. I admit, I teared up a little when Aerith gets killed.
	Final Fantasy VIII. 1999 The second entry for Final Fantasy, and like the last, FF VIII is an excellent game in every sense. FF VII told an epic tail, but FF VIII’s is a more personal story. And on the game play side, the GF and Junctioning system were a welcome departure from the norm.
	Triple Triad. 1999 An oddity on this list, since it isn’t a true video game itself, instead, Triple Triad is a card trading mini game from within FF VIII. Triple Triad is an amazingly addictive game, taking up almost as much of my time as FF VII itself did. The best part? The cards can be converted into items.
	Majesty: the Fantasy Kingdom Sim. 2000 A rts where you don’t get to micro manage? Insanity. But that’s just what Majesty did. Instead of controlling your units the traditional way, you had to offer bribes. Sometimes it was infuriating, but mostly it was just fun.

Because 10 is never enough. One more.

The Sims. 2000
A black hole that devours free time. The Sims is a game that lets you live another life, only at higher speeds, and, it also happens to be a more interesting one. With seven expansions for it, the Sims is a game that can keep you entertained for hours.

Well, there you have it, my list of the top ten games over a decade old. Of these games, each and every one has gone to have sequels that were usually just as good. For a gamer looking to try something new, without spending an arm and a leg, most of these games can still be purchased for under $20. So go on, give them a try.

Everyone wants to look and smell their best at anytime of the day, especially women. When it comes to their personal scent, women can be very picky, and searching for the best fragrances out there is not always an easy task. It’s a well known fact, smelling great is a big part of looking good and adds to the allure and confidence of a woman. When it comes to fragrances, each woman has their own preference, but some scents are more recurrent than others. We present here 10 great women’s fragrances that will surely appeal to most, if not all women out there. Looking for a signature scent? Read on to find out which one might suit you best.

1. Chanel No.5

This rich and sexy perfume has performed its wonders for thousands of women throughout the years. Women of all ages love this fragrance. No surprise, Chanel No.5 gives women a feeling of femininity with a touch of spice. The floral scent is great and has a lasting effect that will surely give you a long lasting impression.

2. Lovely by Sarah Jessica Parker

Oprah raved about that one. With good reasons! This perfume is a top selling, not only because it is quite affordable, but because it is interesting and elegant. It has the crispness found in the greener scents, but yet also has that touch of softness so many other perfumes lack. This chic perfume is great for an everyday use and will give you a fresh and delectable scent throughout the day.

3. Givenchy’s Very Irresistible Sensual Perfume

A perfume true to its name… and even more! At the heart of this addicting perfume : a great blend of sensuality and roses. that will make any women stand out. Packed with allure in a misty lavender colored bottle, this upbeat fragrance will intrigue more than one at the next party!

4. Dolce and Gabbana’s Light Blue

One of Dolce and Gabbana most liked fragrance. The Light Blue is a very subtle perfume. One happy customer on Amazon describes it perfectly: Light blue isn’t a storm, it’s a gentle spring rain that promises good things and delivers.

5. Pure White Linen Perfume For Women by Estee Lauder

Estee Lauder is well known in the department of scents. Every women have their favorite, but everyone agrees : Pure White Linen is a real delight. Compared to the original version which has a more citrus smell, the “Pure” has a more summery scent. A subtle scent that will yet get you lots of compliments.

6. Davidoff Cool Water for Women

This signature perfume exudes strength and confidence. Fruity, fresh and light, this perfume is a favorite, especially among younger women. A must have in any women collection. Fragrance notes: citrus, pineapple, and woody notes, blended with the scent of ocean air. Recommended use: casual.

7. Aquolina’s Pink Sugar Perfume

Sweet, fun and perfect for people young at heart. This perfume is joyful and flirtatious. Its combination of sweet fruit fragrances with a touch of vanilla brings out sensuality and sophistication. A fragrance for women who are old enough to know better but still too young to care.

8. Calvin Klein’s Euphoria

A perfume that matches the sensual look of its bottle. Euphoria is the perfect scent for sexy nights and night outings. This fragrance will make you feel mysterious yet approachable and has a powerful and classy scent, perfect for the women who needs to appear sophisticated in any occasion.

9. Ralph Lauren’s Safari

Experience the smell of the wild with the touch of Safari. Safari is almost a true reference to the plains of Africa. Its bold and unique scent opens in a strong note, but settles within seconds to a beautiful feminine smell.

10. Carolina Herrera’s 212 Sexy

Last but not least on our top 10 fragrances for women, this very alluring and sexy perfume screams femininity. This great fragrance works anytime of the day and doesn’t overpower. An attractive floral scent that lasts (for once!).

For more great beauty tips, visit Consumer Top 10 now.

Conventional wisdom says that the holiday shopping season, at least for video games, starts around the end of September. In other words, it’s right around the corner. The Holiday season is always the most looked forward season for gamers, with so many different games coming out, and so many of them being big name ones, it is hard to not get excited for at least one of them. And this coming season is going to be no different, as a matter of fact, there is probably a game for everyone this year.

	Persona 2: Innocent Sin. 20.9.11. PSP The first game of the Person 2 Duology,  Innocent Sin comes to the PSP. Fans of Atlus games have probably played through the Person 2 games already, but for those who haven’t, getting a slightly enhanced version for the PSP is something to look forward too.
	Battlefield 3. 25.10.11. Multiplatform Call of Duty’s main competitor, with an equally large following. The showcase trailer released showed some amazing graphics for this game, which is only further fueling the debate of which shooter is better.
	Call of Duty: Modern Warfare 3. 8.11.11. Multiplatform Picking up somewhere soon after the last Modern Warfare, COD3 is a direct sequel to the previous game in the series and looks to continue what is appearing to be the start of a third World War. Trailers released earlier this year showed heavy fighting through New York City, London, Paris, and Germany. Also, the multiplayer seems to be getting a revamp, which is good news.
	Lego Harry Potter: Years 5-7. 11.11.11 Multiplatform Like all of the Lego games, Lego harry Potter is looking to be a fun game for all ages. With simple and easy basic game play that allows young kids to play, the game will also have secrets and complex challenges that will keep older players interested.
	Elder Scrolls V: Skyrim. 11.11.11. Multiplatform Continuing 200 years after the end of Oblivion, Skyrm leave the lush temperate forests of the Imperial capital Cyrodiil, and instead goes to the snow covered mountains of the Nordic homeland, Skyrm. Changes are abound in Skyrm, with a new combat system allowing duel wielding, a new magic system, and a new level system, along with a new concept called dragon shouts.
	Minecraft 19.11.11. PC Such an odd game, Minecraft has developed a massive following with it’s simplistic, yet deep game-play. On November eleventh, it will finally be leaving the beta stages and be going live.
	The Legend of Zelda: Skyward Sword. 20.11.11 Q3. Wii Nintendo’s latest Zelda game will be for the Wii, and will be making use of the Wii MotionPlus peripheral. Skyward Sword will be a prequel of the Ocarina Of Time, but it’s going to have a stronger focus on combat that most other Zelda games.
	Star Wars: the Old Republic. 20.12.11. PC Taking place during the old republic first seen in the Knights of the Old Republic, this MMORPG will allow players to take part in the Sith vs Jedi battles of old.
	Technically not part of the 2011 holiday season, but since they were originally supposed to come out in time, I included the two following ones anyway. Twisted Metal. Early 2012. PS3 Twisted Metal will be the first true Playstation Twisted Metal game in about a decade. The more recent one was a PSP title that got ported over to the PS2.
	Silent Hill: Downpour Early 2012. Multiplatform The 8th installment of the famed Silent Hill Survival Horror franchise. This upcoming survival horror video game will be a stand alone story. Although the story is set in the town of Silent Hill, it will be staying away from the known locals, and instead take place in the previously unexplored southern section.

So for this holiday season, young and old alike will probably find something they enjoy, for any type of games, whether you like MMORPG‘s, platformers, shooters, or even something different.

Happy Holidays!

By: J.B.

With the holidays round the corner and runner friends celebrating birthdays left and right, finding an appropriate gift could be a task fraught with peril and false choices. What possibly could a runner want apart from shoes? If it’s shoes, what exact type should you buy? Which of these many running watches are ideal for someone that’s only starting to run but looking to pick up the habit for good?

These are questions that plagued those who are looking for great gift ideas for runners. To that end, we’ve compiled a short and easy reference on 10 gifts for a runner to simplify the task of gift-selecting and gift-giving.

1. BOOKS AND DVD ON RUNNING AND NUTRITION.

Discover : Evolution Running: Run Faster with Fewer Injuries

Runners are very keen about diet and nutrition because one’s weight and physique can easily make or break a race. Runners also love learning new stuff about running and eating and a book is always an excellent source for new information on training, workout routines and fitness. By getting your runner friend a good book, you are not just giving a material gift but a priceless body of knowledge that will help boost his/her running performance in future races.

2. COMPRESSION SOCKS.

Find compression socks here.

These high-tech socks are designed to engage the muscles during a run while also supporting the calves with every step. Compression socks also enhance healing and recovery of fatigued muscles so it is an excellent gift item to show that you care about a friend’s actual running performance.

3. GPS WATCHES.

Best GPS watch for runner : Garmin Forerunner 305 GPS Receiver With Heart Rate Monitor

There are so many running watches out in the market, picking the right one is a challenge in itself. If you are looking for high-end gift items, then GPS watches from Garmin and Polar are your best bets. You can be assured that you will forever be loved by your friend for buying a Garmin or a Polar because to many, this is the Holy Grail of running gadgetry. High-end versions include the Garmin Forerunner 610 and Polar RCX5 both retailing for $399. For still excellent choices at a lower selling price, consider Garmin’s FR305, FR310, FR405, FR310 and Polar’s RS800CX. Popular brand Timex also sells a GPS watch in the Timex Ironman Global Trainer. Other watch brands that offer GPS functionality are Suunto and Soleus but you have to be careful with picking the right model so you are getting top-of-the-line products that offer accurate distance and pace data.

Barring an escapade into GPS territory, there are also sporting watches that are cheaper but equally useful. At the top of the list is Timex’s Ironman Sleek-150, the Nike+ Armband, Adidas miCoach (not really a watch but still a reliable running gadget), and models from Casio and Asics. If you must go low-end, make sure you are buying a watch with a stopwatch and countdown timer and capability to save lap splits. These are the essential and non-negotiable features for any running watch and you would do better to know these important considerations.

4. RUNNING MAGAZINE SUBSCRIPTIONS.

Check out : Runner’s World Magazine

Everyone loves a good running book but they are not always current. For purposes of being abreast with current events in the running world, the latest nutrition and workout tips, and information on new races, new shoes and new gadgets, running magazine subscriptions are excellent gift items. At the top of the list is Runner’s World which is one of the most respected running publications in many countries all over the world.

5. RUNNING APPAREL.

For him : ASICS Men’s Myles II Running Pant by ASICS

There are many things to remember when buying clothes for gift-giving purposes. First, fit is very important. The apparel should not be too lose or too tight. Breathability is also critical to allow normal ventilation to cool the runner. On top of this, sweat-wicking shirts such as those of the ClimaCool and Dry-Fit fame from Adidas and Nike respectively help to prevent the build-up of perspiration which can weigh a runner down. Last but certainly not least, color and enhanced visibility features are a must. Runners often run in nighttime conditions so making provisions for high visibility in the dark is something that should never be forgotten.

6. HYDRATION KITS.

Discover : Nathan Speed 2 Waistpack

There are many types of hydration gear in the market. The simplest are handheld water bottles that are lightweight and fit snugly in the hands. More sophisticated hydration gear include waist belts with multiple containers for partitioning water and energy drinks, and even a hydro-pack such as those made by Camelback for effortless hydration during long runs.

7. A RUNNING JOURNAL.

This Year’s Log : The Complete Runner’s Day-By-Day Log: 2012 Weekly Planner Calendar

One of the most identifying traits of many runners is that there is a compulsive need to document a run all the time in order to properly track training. True, most runners already do this on the internet, in an Excel file, or through their mobile devices. Still, nothing beats a good handy running journal which is readily available in running specialty shops for under $10.

8. A MASSAGE GIFT CERTIFICATE.

You know what all that running can do to a loved one; muscle fatigue must immediately be addressed by a capable masseuse who can flush out the lactic acid build-up with controlled strokes. Foot massages aren’t a bad idea either. In general, an hour or two at the spa is enough to bring a runner to nirvana and back, ready for a fresh round of training workouts.

9. A MUSIC PLAYER.

We suggest : Sony 2 GB Digital Music Player

If you can afford an iPod with an armband, then go for it. However, there are also equally capable devices on the market that do not have to be a touch-screen mobile device with capability for other features. For example, Sony’s Walkman which already integrates the music into the headphones is more than a capable running music player. Do not be constrained by market perception, rather talk to sales people for a chance to discover something new that can revolutionize your loved one’s running.

10. RUNNING SHOES.

Shoes were intentional left for last on this list because buying a running shoe is a very complicated process. The easiest technique for shoe gift-giving is to buy something that your friend is already wearing on a regular basis. If he’s always wearing an Adizero Tempo Size 9, then you are most safe getting him the same pair with a potential color change as the only thing that’s different.

If you must buy a new pair, then consider these mind-boggling tips for shoe buying. There are a variety of running shoe types that depend on the gait of the runner. You will find Neutral, Stability, and Motion Control shoes on the market and the most appropriate is determined based on function more than looks. If you know exactly what pair your friend needs, then go ahead. However, if do not even know the difference between Motion Control, Stability and Neutral, then save yourself the trouble and go for something that has already been proven and tested to work on your friend.

Gift-giving for runners can be tricky but it doesn’t mean it’s not doable. Apply these 10 gift-giving tips for runners and you cannot go wrong with your choices.

Serious but non-professional runners know all too well the debate about the importance of strength training to running performance. A runner either has to spend his training time running to build stamina or cut back on the running and spend some time in strength training presumably because the benefits of strength training translates to improved running performance. Even those looking to pick up an exercise routine generally have an aversion to the concept of strength training because it normally involves going to the gym, lifting weights, and the perpetual search to be buff and muscular.

But if only the benefits of strength training had been properly explained, then all of this debate and aversion would have been substituted by a general love for strength workouts. True, strength training takes valuable time away from running for serious runners. In the same way, people who dread going to the gym will almost always find it hard to start and sustain a strength routine. But in the end, the benefits of strength training make all these efforts worth it for runners and non-athletic folks alike.

Below are 10 benefits of strength training that are guaranteed to improve the fitness, health and performance of anyone who spends enough time pumping iron in the gym the proper way or alternatively doing body-weight exercises at home.

1. WEIGHT LOSS.

There is nothing more synonymous with strength training than losing weight. We have been conditioned to think that the gym is a place for muscular men who will stop at nothing to sport big biceps and puffed chests. While there is a truth to this, it is not the entire story. The primary goal of proper strength training is basically weight loss and muscle toning. If some would choose to buff themselves up, then so be it. But the concept of lifting weights doesn’t necessarily mean growing extremely muscular. Just the mere act of lifting moderate weights and strengthening and toning the muscles consumes enough body fat and calories to lead to a more trimmed look that is synonymous to health and fitness.

2. BUILDING STRONGER MUSCLES.

Lifting weights put the muscles into work, eventually making them stronger. Each time you lift weights, the action tears the muscle fibers apart and the body’s natural repair processes add new muscle fibers to strengthen the muscles. With stronger muscles, it’s easier to do a variety of activities, to adopt a healthier lifestyle, and be at home in the outdoors doing sports activities either as an outlet, a chance to bond with friends, or simply pursuing a personal love.

3. PROTECTION AND MAINTENANCE OF MUSCLE MASS.

When not used for an extended period, muscles lose mass in a process called “muscle atrophy.” Strength training ensures that the muscles are continually put to good use so the texture, mass and elasticity are protected and maintained.

4. IMPROVED BODY MECHANICS.

Better muscle definition, tone and strength help improve balance and coordination which is essential to any activity but more importantly in sports. With an improved body mechanics, it is easier to do the same routine tasks while lowering risks to injury.

5. IMPROVED HEART EFFICIENCY.

This is a benefit traditionally attributed to intense cardiovascular training but it is also equally applicable to strength training routines. When lifting weights, the heart strains to supply the required amount of oxygen to the working muscles. The extra work pushes the heart to work harder allowing it to be more efficient at what it does. With repetitive exercises, people find themselves more capable of handling intensive work while improving their tolerance for fatigue and muscle pains.

6. BONE HEALTH AND DEVELOPMENT.

As the muscles grow, the body works to also build the bones to cope with the heavier weight. This is extremely important for aging women because bone density is oftentimes compromised as women grow older. By doing strength training early on, the bones can be developed further giving them more resistance to degradation and density reduction over time. This is also the same case for men who normally suffer from joint and bone ailments as they age.

7. POSTURE IMPROVEMENT.

Posture is a function of muscular strength and bad posture is brought about by trying to compensate for weak muscles in certain areas. As an example, it is easy to slouch when your lower and upper back are not trained to handle the weight over a full day at the office. Strength training eliminates this problem by strengthening the back muscles providing extra support and preventing the back from slouching over time.

8. IMPROVED PERFORMANCE IN SPORTS.

Athletes of all discipline take to the gym for one reason: there is no substitute to a healthy and fit body. Athletes can train all they want in their respective disciplines but if they do not balance the training, it will all be for naught. A good example in this regard has to do with running. True, the best way to improve your running speed is to train yourself to run faster. However, running only works the muscles on the legs but does minimal development of back and core muscles. Weight training addresses these potential weaknesses resulting to a more balanced back, core and leg strength that dramatically improves running performance.

9.IMPROVED MOOD.

Strength training promotes the release of endorphins which are pleasure hormones that give you a sense of fulfillment and happiness. By lifting weights, you can also learn to develop a happier outlook in life free from the angst typically brought by stress and pressure.

10. GROWING OLD IN STYLE.

If you every wonder why your favorite Hollywood actors and actresses are aging gracefully, then you must know that strength training played a hand in their fountain of youth. A healthier and fitter body ages gracefully and remains younger for a longer time. People who constantly work out look younger than they actually are because their body is better equipped to constantly repair the damage due to aging.

The benefits of strength training are accessible to those willing to put in the hours required to have a healthier body. Truth be told, one doesn’t even need to spend extended hours in the gym. By working out properly, it is easy to maximize the benefits of strength training without having to “live gym and breathe gym.”

Pick up a strength training routine today and watch yourself morph into the body that you have always wanted, not to mention gaining access to a host of health benefits that are guaranteed to make you look younger, fitter, stronger for longer!

PUDYBP9TDBFM By Sam Manlo. For ton of other cool information, please visit Consumer Top 10 now.

The Holy Grail for any serious runner is to be able to join the Boston Marathon happening yearly on the third Monday of April in Boston, Massachusetts. This marathon is the oldest annual running event in the world beginning in 1897. Unfortunately, Boston is not as forgiving as all other famous marathons. It requires very competitive qualifying times categorized per age-group and gender. For example a male runner in the 18-34 age group must have ran a marathon in under 3:05:00 in an official event sanctioned by the International Association of Athletics Federations within 18 months prior to the Boston schedule for that year. Simply put, anyone planning to run in Boston any time soon must considerably improve their marathon times if they are to stand a chance of qualifying for Boston.

To that goal, we list down 10 ways to improve your marathon time.

1. SPEEDWORK. In simple terms, this means running at a faster rate than you are normally used to doing. If you are used to running at 10min/mi, proper speed work allows you to train your body to go down to a 7min/mi pace. The technique capitalizes on the fact that the body has enough reserves to actually run 1 to 2 minutes per mile faster than average. By regularly repeating this faster pace in training, the body eventually becomes accustomed to performing at this level without feeling depleted.

.
The common speed work routine assuming a current average pace of 10min/mi requires running at 2min/mi faster than average for 5 minutes then going down to a minute less of average for one minute. Repeat this cycle over one hour. During this period, the body alternates between periods of high intensity and relaxation. However, because the training time is skewed such that the body is running faster more often than it is running slower, it gets acclimated to running at the faster pace than the lower speed. There are also other variants of speed work that any runner can try. A classic routine requires a runner to run a superset of 800m – 1600m – 2400m – 1600m – 800m at 5K pace, 10K pace, marathon pace, 10K pace, and 5K pace respectively. Add a 400m jog in between and repeat the superset for 4 to 6 times. For best results, try a speed work routine once in a training week stopping only when it is time to taper.

2. HILL SPRINTS. Nobody likes running hills, which is why not enough runners train for it. Hill runs fire seldom used muscles strengthening the legs as a whole. A typical hill sprint will require a runner to run at +1 min/mi above average for 100m then jogging back downhill. Repeating this routine for 12 to 24 times every other week for 4 to 6 weeks in total will improve your speed overall despite running on killer hills. For best results, do your hill sprints on a week when you are not doing a long run.

3. LONG RUNS. The secret to any marathon training is the long run. On weekends, plan for a long run starting at 11miles at a minute per mile slower than marathon pace. Slowly add two miles every other week peaking at 23 miles 3 weeks before race day. On weekends with no scheduled long runs, run at least 8 to 10 miles at target marathon pace.

4. PROPER PACING. The downfall of many runners is that they oftentimes run too fast to begin a race and eventually run out of gas towards the end. When targeting a specific time, it is easy to plan for a target pace in advance. For someone planning to finish a marathon in 3 hours, the proper pace is 6:50 per mile. Train for this pace and run at this pace during the race even if you feel you have more than enough to go faster.

5. STRENGTH TRAINING. Proper running technique is not just about the legs. The core and the back also play a role in maintaining posture while running for three hours straight. Use strength training to develop these other muscle groups that oftentimes get neglected with pure running routines.

6. CROSS TRAINING. Every runner, no matter how dedicated, gets bored after a certain period. Cross-training keeps the routines fresh and challenging without compromising fitness and cardiovascular performance. Cycling and swimming are excellent cross-training alternatives although it is important to take it easy to prevent injuries.

7. RUN-WALK CYCLES. Championed by the great Jeff Galloway, the run-walk method allows runners to take mini-breaks while on the run. Walking rests the muscles used during running and those few seconds of resting can actually help to keep the muscles in peak condition for longer. For runners on a 6:30 pace, a 15-minute run, 30-second walk will allow you to meet your marathon time goals without pushing your leg muscles to the edge.

8. PROPER NUTRITION. Eating well is one of the most neglected rules in running. Some runners think they should stay away from carbs altogether to keep the pounds off but carbs are vital fuel for every run. Eat carbs after a heavy workout to replenish the amount consumed during training. After a strength workout, eat more protein for muscle repair. In between workouts, go for fruits and food with high water content to constantly hydrate your muscles.

9. REST, RELAXATION, RECOVERY. A good rest and relaxation routine is just as important as any day on the road. Rest and relaxation allows the muscles to recover so it is ready for the next run. Neglecting rest can cause serious injuries, burn-out or a total loss of interest in running due to low energy and motivation levels. Count your rest days as a part of the training so you do not feel as if you are not doing anything. At the very worse, schedule your cross-training routines on a day when you are off from running.

10. TAPER PERIODS. The taper corresponds to that period 3 weeks before the race when it is important to strike a balance between recovery and training. During taper periods, runners go back to running easy 5 to 8 mile a day routines and dropping the long runs altogether. During this period, the body heals itself to get ready for the big day so you can push at your target pace without nursing any pre-race injuries.

These tips are high on the list of elite runners looking to finish on the podium come race day. In the same way, intermediate level runners can benefit from putting these 10 ways to improve your marathon time into practice. By training in a more intelligent manner, runners can be assured that they are taking care of their body enough to find sufficient energy and enough motivation to finish strong during every workout and more importantly on race day.

Planning your first race? Check out these 10 Steps To Prepare For A Marathon

1. Be kind to yourself

You are a new mom, and your world has been turned upside down. The last thing you need to be doing is beating yourself up over weight gain or the way your body looks. Negative thinking can easily become a self fulfilling prophecy. Instead, use the power of your brain to turn things around! Be optimistic, employ positive thinking, and visualize what success will look like.

2. Breastfeed!

Breastfeeding moms burn more calories than formula feeding moms. Many moms report that while nursing their little one, the weight just falls off. You will be less tempted to eat junk food when you remember to eat nutritiously for your little one, as well.

3. Eat well

When you shop, don’t buy a lot of convenience foods, even though it is a temptation for a new mom short on time. Cook double batches of a meal whenever you do find time cook. Find healthy snacks like fruits and veggies instead of chips and cookies.

.

4. Rebuild an active lifestyle – with baby!

You don’t have to be stay on the couch when you’re a new mom. Get up and move! Wear your baby in a sling, dance with your baby, and push your baby in the stroller on your walks. Work in moving on a daily basis, enjoying the time with your baby. Any extra weight your bundle of joy adds to your workout adds resistance and makes it more effective.

5. Get some sleep

This one is a hard one, but more and more we are finding that sleep habits play into weight issues. If you can, rotate nighttime baby duty with someone else. Nap when the baby naps. You need to be well rested. An exhausted Mom is one that is more likely to be stressed and make poor eating decisions. You need to have energy, not be too tired to move.

6. Record what you eat

This is a big way to figure out where extra calories are coming from. You’ll often find you’re eating much more than you realize. Maintaining a food diary has been proven to be a key to successful weight loss. There are several places on the web, like Fitday and SparkPeople, to record your daily meals and even figure out daily calorie counts. Find something that works with you, and stick with it.

7. Find a gym with a nursery

Sometimes, you just want some time to yourself. Before you were a parent, you might not have even known if your gym has a nursery. Check into it now, and see what the rules are. Gyms have nurseries that will give you a pressure hour or two to yourself, so you can go sweat and burn off some calories.

8. Make Time for Yourself

Making yourself a priority is important. Your health and well-being affects your whole family. If you don’t make time for yourself, you won’t find the time to work out, sleep properly, and may even find yourself guilty of undermining yourself with emotional eating.

9. Get Support!

Have a friend who is also trying to lose weight? Buddy up! Even if no one you know is in the same position, there are weight loss support communities nearby you or online. Let people know you are trying to lose weight, so they can support you. Don’t go it alone. Being able to talk about the challenges you are going through will help you strengthen your resolve and problem solve if you get stuck.

10. Give Yourself Time.

Pregnancy doesn’t happen overnight, and neither do the changes to your body. Don’t expect to be back to the way you were before immediately. You don’t want to set yourself up for discouragement by unrealistic expectations. Even if you are impatient to fit into your skinny jeans again, keep in mind that losing weight at a steady, slow pace means it is much more likely to stay off. Losing weight too fast through drastic measures is hard to maintain, and often leads to a yo-yo cycle.

By Terasa C. For more information, visit Consumer Top 10 now.

Mid terms and finals are stressful periods for students. Knowing that they will be tested on so many in sometimes just a single exam can be very worrying. That’s why students have to work hard to do well in their exams. Too often, students are cramming material at the last minute, and should break of that bad and too common habit.

Here are top 10 ways to prepare for an exam.

#1 Make time

Studying for an upcoming exam will take some time. This is why it is important to schedule ahead and make time to study. Exams are usually scheduled ahead, so it should be fairly easy to plan accordingly. Study all year long, and start studying seriously at least one week before your exam. Studying overnight is usually not an effective way to get the grades you want.

#2 Create a study plan

Making time should also involve creating a study plan. You can decide to study a specific course every day or do mini reviews for each topic. Try to stick to your plan in order to cover the entire material needed at the exam. You can make also use practice tests a week or two before your exam to check your knowledge in a specific subject and determine how much more studying you will need for that particular subject.

#3 Outline and summary

You should regularly decide and revise on what to study. Outline the topics you will study, write a summary of the courses and decide which areas you need to focus more on. Flashcards are also very helpful to review and memorize the material.

#4 Add Variety and Color

Adding colors and highlights to your notes can help stimulate your mind. Use color pens and colored papers to highlight the important parts of the book or your notes. If the teacher mention something that will go on the exam, you should highlight the whole paragraphs and make comments right away.

However, do not overdo it and use different colors. Highlight the whole book is the equivalent of not highlighting at all.

#5 Get Enough Sleep

Maybe the most underrated tip. It is really important to get enough sleep. Getting enough sleep also requires you to follow all of the above, since spending the whole night just before the exam cramming information in your head will definitely not help you have enough sleep. You need at least 8 hours of sleep every night for optimum brain function. So don’t overload your brain in just one night as it needs to rest before the exam.

#6 Ask for Help

Before studying for an exam, you need to understand all the concepts of the course. Do not hesitate to ask your teacher for clarification about a topic you don’t understand. You can also ask your family and friends to test you using your flash cards.

Studying in groups, with friends and classmates are also another good way to study. This way, you can exchange information, ask for help in some areas and also help other people in return.

#7 Schedule Breaks in between study sessions

Your brain can’t handle nonstop studying for hours at the time. Studies have shown that your brain can only focus for 1 to 2 hours at once. So make sure to schedule breaks in between your study sessions to give your brain time to rest.

# 8 Relax and read all the instructions carefully

During the exam, focus and don’t panic. Don’t over think the questions. You know you have studied hard for the exam, so be confident with your answers. Take time to read the entire question and answer them carefully. You should be given enough time to answer all the questions. If you have time, do a quick review of your answers before giving back your paper.

# 9 Eat brain foods

If you like binge eating while studying, make sure to fuel your brain with brain foods, like oily fishes, berries, nuts and granola bars. You will need good food to help the good function of your brain.

#10 Unwind after an exam

Don’t think about the exam you just passed too much after you handed in your test paper. You can’t change your answers anymore. Right after the exam, just before starting studying for the next test, go watch a movie, go to the mall or exercise to unwind and relax your mind and body.

For more information, please visit Consumer Top 10.