Writers wanted for I am Hakone

Writers wanted for I am Hakone!

Practice your English and earn money at the same time!

I am Hakone needs writers in English and Japanese or both, if you can write in both languages.

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Sophia McMillan​​ talks about the future

Sophia McMillan​​ talks about the future

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Dealing with IBS?

Dr. Andrew Weil recommends:
Eliminate milk and milk products.

Eliminate all caffeine sources.

Increase dietary fiber by eating more whole grains, bran cereal, fruits and vegetables.

Avoid products sweetened with sorbitol or xylitol or non-dairy milks or foods containing carrageenan.

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Feeling Stressed?

Dr. Andrew Weil feels these may help:
B-complex. B vitamins can help balance mood, calm the nervous system, and increase the efficacy of certain prescription antidepressants.

Omega-3 (fish oil) supplementfrom molecularly distilled fish oil. A deficiency in omega-3 fatty acids has been associated with increased anxiety and depression.

Valerian (Valeriana officinalis).An extract from the root of this flowering perennial contains essential oils that have been shown to help some people more effectively deal with stress.

Calcium andmagnesium. Both are involved in many key physiologic processes and may help support healthy sleep, as well as muscle relaxation.

John’s wort (Hypericum perforatum).Extracts of this flowering herb, indigenous to Europe, may help boost mood and maintain a healthy emotional outlook.

L-Theanine. This extract of tea can help promote a sense of calm and relaxation without sedation.

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More Fitness for Teachers

From Tennis.com

Preventive Measures
Staying active can help you avert many of the health problems that come with age, but that doesn’t mean you’ll be able to play like you always have. “The reality is that if you’re playing aggressive, competitive tennis in your 50s, 60s and 70s, you have to make some concessions,” says Dr. Raymond Rocco Monto, a spokesperson for the American Academy of Orthopaedic Surgeons. “In part that means taking time to do exercises that prevent injuries, even when you’d rather be on the court.” Here are five exercises that you can do at home that will keep you ready to hit the court as you get older. Do two to three sets of each move on nonconsecutive days three times a week.
External Rotation1. EXTERNAL ROTATION

Strengthens the rotator cuff. Tie one end of a stretchy band to a doorknob or post and stand so the doorknob is to your left. With your elbow bent 90 degrees, hold the loose end of the band in your right hand so the band is taut. Press your upper arm and elbow into your side and hold your forearm straight in front of you with your palm facing left. Keep your elbow tucked close to your side and slowly pull your forearm out to the right as far as you can. Hold for one second and slowly return to the starting position. Repeat 8–10 times. Switch sides and repeat.
Internal Rotation2. INTERNAL ROTATION

Strengthens the rotator cuff. Set up as in the previous exercise, standing to the left of the doorknob, but hold the band with your left hand so the band is taut. Bend your elbow 90 degrees and make sure your palm is facing right. Keeping your upper arm and elbow against your left side, pull the band to the right, across your abdomen. Hold for one second and return to the starting position. Repeat 8–10 times. Switch sides and repeat.
Single Leg Squat3. SINGLE-LEG SQUAT

Strengthens glutes and thighs and improves balance. Stand on your right foot with your left foot behind you so your shin is parallel with the floor (if you need to, support yourself by holding the back of a chair). Keeping your posture upright, slowly bend your right knee, lowering until your right knee is just over your toes, no farther. Stand back up. Repeat 8–10 times. Switch sides and repeat.
4. OBLIQUE CRUNCH

Strengthens the core. Lie on your back with your knees bent and your feet on the floor, then let your legs fall to the left so your knees rest near the floor. Gently cradle your head and neck in your hands. Curl up slowly, tightening your abdominal muscles, until you’ve lifted both shoulders a few inches off the floor. Hold for two seconds. Slowly lower to the floor and repeat 10–12 times. Switch sides and repeat.
Lunge5. LUNGE

Strengthens legs. Stand with your feet hip-width apart and your weight slightly on your heels. Place your hands on your hips (or on the back of a chair for support). Tighten your abdominal muscles and step forward with your right foot. Bend both knees until your right thigh is parallel to the floor and your left thigh is perpendicular to it (go halfway if you feel discomfort). Your left heel will lift off the floor. Don’t let your right knee go past your toes. Push into your right foot and step back to the starting position. Alternate legs until you complete 8–10 repetitions on each side. Rest 30 seconds between sets.—DANA SULLIVAN
Forever Foods
As you get older, your metabolism slows and your body requires fewer calories. But that doesn’t mean you need fewer nutrients. “You have to get the most out of your calories,” says Ruth Frechman, a Los Angeles-based dietitian and spokesperson for the American Dietetic Association. That means eating nutrient-rich foods. Another reason you need foods high in nutrients is that as bodies age, they absorb and process vitamins and minerals less efficiently.

Tennis Magazine

 

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Fitness for Teachers 

How many teachers that you know have love handles?  This advice from EverydayHealth.com may help!


Say Good-Bye to Your Love Handles

If you’re not in love with your muffin top, use this easy guide to amp up your cardio to burn those fat pockets and sculpt the muscles that lie beneath.
By Madeline R. Vann, MPH
Medically Reviewed by Niya Jones, MD, MPH
Following a healthy diet and regular cardio exercise regimen will help sculpt your body and burn fat.

Following a healthy diet and regular cardio exercise regimen will help sculpt your body and burn fat.Mike Harrington/Getty Images

They’re called cutesy names such as muffin tops and love handles, but let’s face it, no one loves the roll of flab that pops over the waistband of your jeans and ruins the sleek line of fitness clothes, clingy sweaters, and tailored shirts.
“Love handles are one of the most common reasons people exercise and hire a personal trainer,” observes certified trainer Jason Keigher CSCS, CPT, who works with clients in New York City. It’s often after an ab workout consisting of thousands of crunches that frustration finally leads people to get help from a fitness pro.

“Most people think that doing crunches will get rid of love handles, but they are misinformed,” Keigher says. When done properly, crunches do tone muscles, but the problem is, love handles don’t contain an ounce of muscle. They’re fat, and to burn fat you need a healthy diet and a rigorous cardiovascular program, he explains.
Work your body correctly, and you will certainly see results, says Sylvia Nasser, a certified personal trainer on Long Island, N.Y. Read on to learn how to trim the fat.
Getting Rid of Love Handles: Your Strategy
Nasser recommends an overall plan for 30 to 45 minutes of cardio three to four times a week, strength training (including the exercises below) two to three times a week, and a day of rest every week so your body can rebuild muscle. She emphasizes that using a variety of cardio approaches will be the most effective — don’t just stick to only the elliptical or just a few spinning classes. Getting stuck in a cardio routine can lead to a plateau. Instead, you want to keep challenging different muscle groups. She’s also a fan of high-intensity interval training programs to burn fat, instead of working at the same steady pace throughout your workout. On the treadmill, for instance, alternate two minutes at your usual pace with 1 minute at a faster speed.

Your initial goals will be weight loss and trimming down the fat. Once you’ve done that — or at least made significant headway — you can start to tone the muscles underneath your love handles. As you burn fat and increase your metabolism through building muscle, that extra padding will eventually go away.
Before you get started, Keigher has a caution for women who may have a diastasis, a midline split in the abdominal muscles around the bellybutton, usually a post-pregnancy problem. First, check with a doctor and a trainer for ways to correct the diastasis and then get their go-ahead to do this type of ab workout.
Ab Workout: Kiss Love Handles Goodbye
Make these five exercises part of your plan to tone waist and hips:
1. Bicycle Crunches: “This exercise will work your internal and external obliques as well as the rectus abdominis [the largest ab muscle],” Keigher says.
Lie on your back, knees bent.

Place hands behind your head without interlacing your fingers. Lift your head slightly.

Twist so that your left elbow goes toward your right knee while you extend your left leg.

Pull your leg back in and extend the other leg, twisting so that your right elbow goes toward your left knee.

Build up to 3 sets of 25 reps each.

2. Standing Trunk Twists
Stand with your feet about hip-width apart.

Keep hips and legs facing forward as you twist to the right, extending your left arm out (like a punch) to the right.

Twist in the opposite direction (left), extending your right arm out in a punch to the left.

Aim for 100 repetitions.

3. Lying Leg Twist
Lie on your back with your arms stretched out to the sides, hands flat on your mat.

Lift legs and bend knees so that your calves are parallel to the floor and your thighs form a 90-degree angle with your torso.

Lower both legs together to one side so that your outer right thigh touches the ground on the right side, maintaining the 90-degree angle.

Return them to center and then lower to the other side so that your outer left thigh touches the ground.

Build up to 3 sets of 25 reps each.

4. Side Planks: “This exercise strengthens your core, in the front and the back,” Nasser explains.
Lie down on your right side, leaning on your elbow.

Extend your legs out straight, with your feet stacked. The edge of your right foot should be on the floor.

Use your core to hold your body up in a straight line (you can modify it by putting your right knee down on the floor if you need support). Hold for 20 to 30 seconds, or longer if you can.

Lower yourself fully to the floor and switch sides.

For added challenge, lift the top leg and hold it up so that it is not touching the bottom leg.

Holding each side for about 30 seconds, do four or five reps, and increase as you get stronger.

5. Seated Russian Twists
Sit on the floor with your knees bent and feet flat.

Hold your arms out in front of you, hands pressed together.

Lean back about 45 degrees. With a slow, controlled movement, twist to your left side. Return to center, and twist to your right. That’s one rep.

One full rep should take about 20 seconds. Take a breath and repeat. Start with four to five reps, adding more reps as you get stronger.

For an added challenge, lift your feet off the floor as you do this exercise.

You shouldn’t have to wait too long for results, Nasser says. If you eat a healthy, low-fat diet, burn more calories than you take in, and enjoy a good mix of cardio and ab workout time, you’ll watch your love handles start to melt away within a few weeks.

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Teaching Vocabulary

Vocabulary is: All words make up our vocabulary. All languages have words. Words come in different forms and perform different jobs. Each language will have rules over how words can change, which words work with which, how words sound.

by Sophia McMillan

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When teaching vocabulary it is important that learners know:
* the meaning of the words (this can include when we should/not use it
* the form of the words (what it looks like, where it goes in a sentence & what it sounds like)

It is important that teachers repeat (through drilling, elicitation and examples) and recycle (through activities, games and tasks) vocabulary to make learning fluent.

There are 2 types of vocabulary teaching:
* Productive (Active) vocabulary – this is what the learner needs to speak &/or write. They need to understand, remember and use it in the lesson. There will be more focus on practice, production & pronunciation.
* Receptive (Passive) vocabulary – what the learner needs to read &/or listen to. They need to understand & remember it but not necessarily produce it. It needs to be taught and features of pronunciation are still important but learners will not need it to complete tasks etc.   Teaching Vocabulary

 

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