Use these body-slimming balance drills to sculpt your abs and improve your posture.
From the editors of Fitness magazine
Target Your Posture
Balance drills sculpt your abs, improve your posture, and help you look slimmer overall, says Ellen Werther, a trainer in New York City. Work up to three sets of 10 to 12 reps per move.
Beginner: Squat on a Board
1. Stand in the center of a balance board with feet hip-width apart.
2. Sit back into a squat, trying to keep board as steady as possible.
3. Raise arms in front of you or use a wall if needed for support.
Intermediate: One-Legged Kick
One-Legged Kick
1. Stand with feet hip-width apart. Extend left leg behind you parallel to the floor as you raise arms in front of you.
2. Simultaneously bend right knee. Come to a stand.
3. Repeat on other side.
Advanced: Single-Leg Hop
Single-Leg Hop
1. Stand 3 inches in front of a step, hands on hips. Lift right foot off floor.
2. Hop left foot onto center of step and hold for 3 counts, keeping abs tight.
3. Extend right leg and both arms out in front of you, then hold for another 3 counts.
4. Return to starting position and repeat on the opposite leg.
Originally published in Fitness magazine, October 2005.
Thursday, November 12, 2009
10 Reasons Why Exercise Makes You Thin
10 Reasons Why Exercise Makes You Thin (Or Why TIME Magazine Got It Wrong)
Six experts weigh in on how and why exercise is a critical weight-loss strategy.
By Holly Pevzner
Thinking TIME magazine's recent article, "Why Exercise Won't Make You Thin," is giving you a good excuse to skip your workout in favor of a beer or 3? Think again. We've always known that exercise is critical to losing weight and maintaining a healthy weight, especially when paired with healthy eating habits. But just to be sure, we double-checked with six experts around the country -- here's what they said.
Countless studies, numerous experts who study exercise, and the millions of people who have lost weight all attest to the fact that working out works. "Exercise is absolutely essential for dropping weight and maintaining weight loss," says FITNESS advisory board member Michele S. Olson, PhD, professor of exercise science at Auburn University Montgomery. Here's what exercise does -- and how it does it -- to keep you healthy, happy, and slim.
1. Exercise zaps belly fat.
It's the easiest way to beat the bulge, period. "Regular moderate- to high-intensity aerobic exercise has the greatest impact on reducing ab fat -- the dangerous fat that ups your risk of diabetes and heart disease," says Olson. Exercise is the ultimate middle manager because it lowers levels of cortisol, a hormone that has been linked to ab fat. In fact, women with the most cortisol in their system have higher BMIs and bigger bellies than those with moderate amounts of the hormone, found a University of California at San Francisco study.
2. Exercise controls calories.
"It's pretty simple: You need to burn more calories than you consume in order to lose weight," says Nancy Snyderman, MD, a FITNESS advisory board member, editor-in-chief of BeWell.com, and chief medical editor for NBC news. Regular exercise blasts excess calories that would otherwise be stored as fat. "Plus, you continue to burn calories even in the hours following your workout," says Dr. Snyderman.
3. Exercise keeps lost pounds MIA.
"Ninety percent of people who have successfully lost weight and kept it off for a year do about an hour of physical activity a day," says John Porcari, PhD, a FITNESS advisory board member and a professor of exercise and sports medicine at the University of Wisconsin-La Crosse. Exercise is even prescribed by docs for people who have undergone weight-loss surgery to help them hold onto their newly thin figures.
4. Exercise boosts metabolism.
Yes, you'll lose fat when you diet without exercising, but you'll also lose muscle, which means you'll burn fewer calories. The more muscle you have, the higher your metabolism and the more calories you'll torch.
5. Exercise trims inches.
The number on the scale doesn't tell the whole truth, says FITNESS advisory board member Jari Love, a certified personal trainer and fitness DVD star: "When you shed fat and gain muscle you may lose inches and drop sizes without losing actual pounds." For instance, if you gain 3 pounds of lean muscle and lose 4 pounds of fat, you've actually experienced a 7-pound improvement in your body condition, despite the scale only showing 1 pound of weight loss.
6. Exercise curbs emotional eating.
"Working out has been proven time and time again to help regulate mood, which has a direct effect on people who eat when they're stressed or upset," says Robert E. Thayer, PhD, a professor of psychology at California State University, Long Beach. Translation: When you're already in your happy place you don't need Ben & Jerry to lead the way.
7. Exercise creates a healthy chain reaction.
There's a reason you find juice bars at the gym: "Healthy habits tend to cluster together," says Boston-based psychologist Eric Endlich, PhD. "When people make positive changes, like getting more exercise, they tend to work on other health improvements as well, such as eating better." The result? Weight loss.
8. Exercise brings on the fun.
Let's face it: Rock-climbing is way more exciting than eating a celery stick. That's why it's easier to be active to stay slim than to maintain a strict diet. "If you look at people who incorporate exercise successfully in their lives, they've found something they truly enjoy," says Dr. Snyderman.
9. Exercise stops hunger.
People who exercise and diet are actually less hungry than those who only diet, according to a study in the journal Obesity. Bonus: Your self-restraint is higher, too.
10. Exercise ups energy.
Regular physical activity increases stamina by boosting the body's production of energy-promoting neurotransmitters, studies show. That pep gives you even more motivation to get moving and shed pounds. When was the last time diet alone did all that?
Originally published on FitnessMagazine.com, August 2009.
You Might Also Like
Related Links
So Long, Job Fat!
Total-Body Fat Blast
8 Ways to Burn More Fat, Faster
Six experts weigh in on how and why exercise is a critical weight-loss strategy.
By Holly Pevzner
Thinking TIME magazine's recent article, "Why Exercise Won't Make You Thin," is giving you a good excuse to skip your workout in favor of a beer or 3? Think again. We've always known that exercise is critical to losing weight and maintaining a healthy weight, especially when paired with healthy eating habits. But just to be sure, we double-checked with six experts around the country -- here's what they said.
Countless studies, numerous experts who study exercise, and the millions of people who have lost weight all attest to the fact that working out works. "Exercise is absolutely essential for dropping weight and maintaining weight loss," says FITNESS advisory board member Michele S. Olson, PhD, professor of exercise science at Auburn University Montgomery. Here's what exercise does -- and how it does it -- to keep you healthy, happy, and slim.
1. Exercise zaps belly fat.
It's the easiest way to beat the bulge, period. "Regular moderate- to high-intensity aerobic exercise has the greatest impact on reducing ab fat -- the dangerous fat that ups your risk of diabetes and heart disease," says Olson. Exercise is the ultimate middle manager because it lowers levels of cortisol, a hormone that has been linked to ab fat. In fact, women with the most cortisol in their system have higher BMIs and bigger bellies than those with moderate amounts of the hormone, found a University of California at San Francisco study.
2. Exercise controls calories.
"It's pretty simple: You need to burn more calories than you consume in order to lose weight," says Nancy Snyderman, MD, a FITNESS advisory board member, editor-in-chief of BeWell.com, and chief medical editor for NBC news. Regular exercise blasts excess calories that would otherwise be stored as fat. "Plus, you continue to burn calories even in the hours following your workout," says Dr. Snyderman.
3. Exercise keeps lost pounds MIA.
"Ninety percent of people who have successfully lost weight and kept it off for a year do about an hour of physical activity a day," says John Porcari, PhD, a FITNESS advisory board member and a professor of exercise and sports medicine at the University of Wisconsin-La Crosse. Exercise is even prescribed by docs for people who have undergone weight-loss surgery to help them hold onto their newly thin figures.
4. Exercise boosts metabolism.
Yes, you'll lose fat when you diet without exercising, but you'll also lose muscle, which means you'll burn fewer calories. The more muscle you have, the higher your metabolism and the more calories you'll torch.
5. Exercise trims inches.
The number on the scale doesn't tell the whole truth, says FITNESS advisory board member Jari Love, a certified personal trainer and fitness DVD star: "When you shed fat and gain muscle you may lose inches and drop sizes without losing actual pounds." For instance, if you gain 3 pounds of lean muscle and lose 4 pounds of fat, you've actually experienced a 7-pound improvement in your body condition, despite the scale only showing 1 pound of weight loss.
6. Exercise curbs emotional eating.
"Working out has been proven time and time again to help regulate mood, which has a direct effect on people who eat when they're stressed or upset," says Robert E. Thayer, PhD, a professor of psychology at California State University, Long Beach. Translation: When you're already in your happy place you don't need Ben & Jerry to lead the way.
7. Exercise creates a healthy chain reaction.
There's a reason you find juice bars at the gym: "Healthy habits tend to cluster together," says Boston-based psychologist Eric Endlich, PhD. "When people make positive changes, like getting more exercise, they tend to work on other health improvements as well, such as eating better." The result? Weight loss.
8. Exercise brings on the fun.
Let's face it: Rock-climbing is way more exciting than eating a celery stick. That's why it's easier to be active to stay slim than to maintain a strict diet. "If you look at people who incorporate exercise successfully in their lives, they've found something they truly enjoy," says Dr. Snyderman.
9. Exercise stops hunger.
People who exercise and diet are actually less hungry than those who only diet, according to a study in the journal Obesity. Bonus: Your self-restraint is higher, too.
10. Exercise ups energy.
Regular physical activity increases stamina by boosting the body's production of energy-promoting neurotransmitters, studies show. That pep gives you even more motivation to get moving and shed pounds. When was the last time diet alone did all that?
Originally published on FitnessMagazine.com, August 2009.
You Might Also Like
Related Links
So Long, Job Fat!
Total-Body Fat Blast
8 Ways to Burn More Fat, Faster
Work Out Playlist Favorites!
Workout Playlists
Tired of doing the same iPod shuffle every time you hit the gym? Plug into one of FITNESS' exclusive music playlists, featuring favorites from celebrities, personal trainers, and editors. These MP3s will keep you pumped from warm up to cool down.
Our Top 100 Workout Songs
Pump up your workout playlist with the best workout songs for every type of exercise.- Download our Top 100 Workout Songs Playlist
- Don't see your favorite workout song here? Tell us your favorite workout music!
Reader Favorites: Workout Music Playlists
You voted Rihanna as the Ultimate Workout Song Superstar, defeating Beyonce for the top spot. Celebrate her climb to the top of your iPods with this all-Rihanna workout playlist.8 Ways to Burn More Fat, Faster
News flash: You don't have to overhaul your life to work off mega calories. Here are our eight simple rules for squeezing the most out of your everyday routine to score the silhouette you've been sweating for.
Rules 1-4
So you think you know the drill on getting a good body. But we're not after good; we're after great.Rule #1: Be an early bird to get the workout.
Lace up first thing and you'll increase your odds of exercising today threefold. A study of 500 people at the Mollen Clinic, a preventive medicine and wellness center in Scottsdale, Arizona, found that 75 percent of those who worked out in the morning did so regularly, compared with just half the afternoon exercisers and a quarter of the post-work crowd. "At the beginning of the day, you have the fewest excuses for skipping exercise," says clinic founder Arthur Mollen, DO. Not waking up early enough, of course, is the main one. "Limit using the snooze button to only five minutes so that you don't fall into a deep sleep again," Dr. Mollen advises. Bonus! You'll go to work feeling focused: A recent study at the University of Illinois at Urbana-Champaign found that 20 minutes of moderate aerobic exercise improved concentration, reading comprehension, and cognitive function.Rule #2: Hit the metal before the pedal.
Instead of going from zero to 60 to sweat off the calories, consider this: Doing a quick sculpting routine pre-cardio could increase the amount of fat you melt. Exercisers in a study at the University of Tokyo who biked within 20 minutes of lifting weights tapped more of their fat stores than those who rested longer or didn't tone at all.The firm-then-burn order is also good for your heart: Arteries stiffen during resistance training, increasing blood pressure, but a cardio chaser such as a 20-minute run counteracts these effects and expedites your arteries' return to normal, explains Rohit Arora, MD, chairman of cardiology at the Chicago Medical School. Plus, strength training "takes coordination and good technique, so you get more out of it if you come to it fresh," says Kent Adams, PhD, director of the Exercise Physiology Lab at California State University, Monterey Bay. "Meanwhile, cardio is a rhythmic, low-skill activity that's the easier of the two to do in a fatigued state," Adams says.
Rule #3: Push your pace, rev your metabolism.
Finished toning and ready to get sweaty? Gun it a bit for a bigger afterburn. "High-intensity exercise increases the release of growth hormones, which mobilize fat to be used as fuel, plus it causes your metabolism to stay elevated about 10 to 15 percent above its baseline, so you're burning more fat for several hours post-workout," says Arthur Weltman, PhD, director of the Exercise Physiology Laboratory at the University of Virginia in Charlottesville. In other words, if you worked off 300 calories during your session, you'll get a bonus burn of about 45 calories even after you've toweled off.To net the effect, stick to a speed you consider challenging: In a 16-week study that Weltman conducted with obese women, those who worked out at what they felt was high intensity (a brisk walk or jog in most cases) three days a week and at low intensity for two whittled an inch and a half more from their waists than the low-intensity-only group. Or try alternating between sprinting (racewalking, pedaling fast, swimming at top speed) for one minute and slowing down enough to recover for the next minute.
Rule #4: Give up your seat to trim your bottom line.
Even regular exercisers could benefit from extra toning of their tush, the largest muscle group in the body, which dozes all day at your desk job. "When you're walking or running, it's your hamstrings, hip flexors, and calf muscles that get the most work," says FITNESS advisory board member Vonda Wright, MD, an orthopedic surgeon at the University of Pittsburgh Medical Center. "Unless you're going uphill, your glutes don't play a major role." The good news? If you bailed on doing those butt-firming squats during your workout, you can easily sneak them in when your cube mate isn't looking. Stand up from your chair, feet shoulder-width apart. Lower your bottom to the seat as though you're going to sit, touch down, and then spring up, squeezing your glutes as you straighten. Do three sets of 10 to 15 reps two or even three times throughout the day.Rules 5-8
Rule #5: Take a power walk to beat a midday slump.
Call it the 20-20 rule: As little as 20 minutes of low-intensity aerobic activity such as walking can give you a 20 percent surge in energy, research at the University of Georgia in Athens finds. "It's paradoxical: Many people assume that they'll get tired from exercise. But the opposite actually happens," says study author Patrick O'Connor, PhD, a professor of kinesiology. "We're not certain what the biological mechanism is," he says, "but indirect evidence suggests that brain chemicals such as dopamine and serotonin are altered and cause the improved energy." Besides, that quick recharge just burned about 75 calories. Sure beats adding 250 spike-then-slump calories' worth of Skittles.Rule #6: Do the two-step.
When you opt for the stairs, go at them two at a time -- as long as you're not wearing heels. The quick bursts of power activate your legs' fast-twitch muscle fibers, which burn more calories than slow-twitch fibers. Plus, you'll be using a part of your muscles that commonly doesn't get enough action. "Fast muscle cells are designed so you can jump far, kick hard, punch fast -- moves that you call on less and less in modern society," says Scott Mazzetti, PhD, a professor of exercise science at Salisbury University in Maryland. "But unfortunately it's a use-them-or-lose-them situation, so it's good to activate them regularly."Rule #7: Go like Gumby.
Consistent stretching significantly decreases muscle soreness, according to a study at the Norwegian Knowledge Centre for Health Services in Oslo. Skipped your stretches postexercise? Wind down with this 17-minute allover loosener from Jennifer Huberty, PhD, an exercise physiologist at the University of Nebraska at Omaha.- Warm up first with 5 minutes of brisk high-knee marching.
- Toe-reach stretch (targets hamstrings, which remain shortened all day as you're seated): Sit on the floor with your left leg straight in front of you, knee slightly bent, right leg bent out to the side and resting on the floor. Reach for your toes without bouncing and hold for 30 seconds; relax. Do 3 stretches, then switch legs and repeat.
- Hip-flexor stretch (targets hips, which also are tight in desk jockeys): Lie faceup on the floor with your left leg bent, left foot flat, and bend your right knee out to the side so your right ankle is crossed over and resting on the lower left thigh. Grasp your left thigh with both hands and pull it toward you until you feel a comfortable stretch in your right hip, glutes, and outer thigh. Hold for 30 seconds; switch legs and repeat. Do 3 stretches per side.
- Side stretch (targets upper back and waistline): Stand with feet shoulder-width apart. Raise arms overhead and interlock fingers with palms facing up. Keeping your middle centered, hinge at the waist to the right; hold for 30 seconds. Return to center and reach up; hold for 30 seconds.
- Switch sides; repeat. Do 3 stretches on each side.
Rule #8: Set out your sneakers.
A recent FITNESS poll found that sneakers -- with sports bras being a close second -- are the piece of gear that is forgotten most often, foiling women's workout plans. Clear that obstacle by, well, making them an obstacle in front of the door you exit in the a.m., suggests Diane Klein, PhD, chair of exercise and sports sciences at Tennessee Wesleyan College in Athens. "Seeing them will remind you that you planned to exercise," Klein says. For motivation to move, kicks are worth a thousand words.Originally published in FITNESS magazine, November/December 2009.
Friday, November 6, 2009
Foreclose On High Housing Prices by Mark P. Cussen,CFP®, CMFC
Before the mortgage crisis of 2008-2009, buying a home that had been foreclosed upon was a much more difficult proposition than it is now. Real estate bargain hunters formerly had to follow auctions put on by courthouses or sift through reams of legal filings. But the wave of foreclosures brought on by the subprime meltdown has led many banks to begin selling these seized assets through real estate agents. This article shows you how you can find the home of your dreams in this depressed market and negotiate for it effectively. (For a background, check out our Investopedia Special Feature: Subprime Mortgages.)
Finding Foreclosed Homes
There are many websites that now specialize in finding homes and properties that are in foreclosure, like www.realitytrac.com and www.foreclosurepoint.com. You can also check your local multiple-listing service to see what they have available. However, properties that are being foreclosed upon may not be highlighted per se; this may only be stated in the property description. And, of course, there are real estate agents that specialize in foreclosure properties, so don't hesitate to consult your local agent for some good deals.
Where Should I Buy These Properties?
Although many foreclosed properties are sold at public auction, buying a home from this source can pose several disadvantages. Bidders at auction must pay for their properties in cash at the time of purchase, and cannot use a mortgage. Buyers at auction also usually do not have a chance to inspect their properties before purchase, which means that you can find any number of nasty surprises in your house after you sign on the dotted line, including structural and cosmetic damage to the structure, termites or pest infestations or other problems. Another issue to consider is the possibility of liens. Auction properties often have liens attached to them, either by the IRS or state or other creditors. These potential pitfalls can be avoided by purchasing your property from a bank, which will always pay off any liens attached to the property before reselling it to another party. Bank properties are also available for inspection before closing, so that you know exactly what you're getting for your money. Perhaps most importantly, bank properties can also be financed with a mortgage. (Learn more in Foreclosures: Bargains Or Money Pits?)
Use a Contractor
A large percentage of foreclosed properties typically have major structural problems. If your property falls into this category, hire a contractor to itemize and estimate the cost and material required to make the appropriate repairs or modifications. Don't get caught underestimating these costs; a shortfall in the funds necessary to make your property livable can leave you in a precarious dilemma.
Start at the Bottom
Of course, the advantages that come with buying a foreclosed home from a bank come at a price. Banks purchase these properties to make a profit, and the value they add to the equation will increase the price of the property proportionately. Therefore you'll need to sharpen your bargaining skills and start the process with a lowball offer on the property you want. Banks that have accumulated sizable inventories of foreclosed properties will be more inclined to negotiate on price, especially on properties that have been held for longer periods of time. Therefore you should probably make your initial bid at a price that's at least 20% below the current market price, or perhaps even more if the property you're bidding on is located in an area with a high incidence of foreclosures. (For more, check out 10 Tips For Getting A Fair Price On A Home.)
Play the Waiting Game
The amount of time that it takes to get a response on your bid can vary widely according to various factors. If the bank that holds your property is swamped with foreclosures, then it can take a great deal longer for the bank to process your request. Banks with substantial backlogs have been known to take up to 90 days to respond to some inquiries. Prospective buyers may be wise to submit bids on several properties at once, because it is possible for competing buyers to secure a property with a higher bid. Buyers who bid on bank properties would also be wise to get preapproval for a mortgage if at all possible to back up their bids. And don't get discouraged if someone else trumps your offer for a particular property; check back periodically to see if it reappears in the bank's inventory. Foreclosure deals tend to have a high rate of failure, and the possibility that the deal will fall through exists until closing.
Conclusion
The recent mortgage crisis and recession has left more than stocks valued at record lows. The rash of foreclosures has created tremendous opportunity for prospective homebuyers and real estate investors. However, those seeking repossessed properties should be aware of the risks that come with properties sold at auction. Bank properties can be much better bets due to their freedom from liens and availability for inspection. Buyers should obtain preapproval for financing and be prepared to wait for responses to their bids, which should be below the property's actual market value to begin with. (To learn more, see Foreclosure Investing Not A Get-Rich-Quick Venture.)
by Mark P. Cussen (Contact Author | Biography)
Mark P. Cussen has over 13 years of experience in the financial industry, which includes working with investments, insurance, mortgages, taxes and financial planning. He has two years of experience in writing and editing insurance and securities test training manuals, as well as other financial topics. He has also worked in in retail, discount and bank brokerage systems and been involved in a venture capital enterprise in the oil and gas sector. Cussen has a Bachelor of Science in English from the University of Kansas and completed his CFP®; coursework at the Bloch School of Business at the University of Missouri-Kansas City in August of 2001.
Finding Foreclosed Homes
There are many websites that now specialize in finding homes and properties that are in foreclosure, like www.realitytrac.com and www.foreclosurepoint.com. You can also check your local multiple-listing service to see what they have available. However, properties that are being foreclosed upon may not be highlighted per se; this may only be stated in the property description. And, of course, there are real estate agents that specialize in foreclosure properties, so don't hesitate to consult your local agent for some good deals.
Where Should I Buy These Properties?
Although many foreclosed properties are sold at public auction, buying a home from this source can pose several disadvantages. Bidders at auction must pay for their properties in cash at the time of purchase, and cannot use a mortgage. Buyers at auction also usually do not have a chance to inspect their properties before purchase, which means that you can find any number of nasty surprises in your house after you sign on the dotted line, including structural and cosmetic damage to the structure, termites or pest infestations or other problems. Another issue to consider is the possibility of liens. Auction properties often have liens attached to them, either by the IRS or state or other creditors. These potential pitfalls can be avoided by purchasing your property from a bank, which will always pay off any liens attached to the property before reselling it to another party. Bank properties are also available for inspection before closing, so that you know exactly what you're getting for your money. Perhaps most importantly, bank properties can also be financed with a mortgage. (Learn more in Foreclosures: Bargains Or Money Pits?)
Use a Contractor
A large percentage of foreclosed properties typically have major structural problems. If your property falls into this category, hire a contractor to itemize and estimate the cost and material required to make the appropriate repairs or modifications. Don't get caught underestimating these costs; a shortfall in the funds necessary to make your property livable can leave you in a precarious dilemma.
Start at the Bottom
Of course, the advantages that come with buying a foreclosed home from a bank come at a price. Banks purchase these properties to make a profit, and the value they add to the equation will increase the price of the property proportionately. Therefore you'll need to sharpen your bargaining skills and start the process with a lowball offer on the property you want. Banks that have accumulated sizable inventories of foreclosed properties will be more inclined to negotiate on price, especially on properties that have been held for longer periods of time. Therefore you should probably make your initial bid at a price that's at least 20% below the current market price, or perhaps even more if the property you're bidding on is located in an area with a high incidence of foreclosures. (For more, check out 10 Tips For Getting A Fair Price On A Home.)
Play the Waiting Game
The amount of time that it takes to get a response on your bid can vary widely according to various factors. If the bank that holds your property is swamped with foreclosures, then it can take a great deal longer for the bank to process your request. Banks with substantial backlogs have been known to take up to 90 days to respond to some inquiries. Prospective buyers may be wise to submit bids on several properties at once, because it is possible for competing buyers to secure a property with a higher bid. Buyers who bid on bank properties would also be wise to get preapproval for a mortgage if at all possible to back up their bids. And don't get discouraged if someone else trumps your offer for a particular property; check back periodically to see if it reappears in the bank's inventory. Foreclosure deals tend to have a high rate of failure, and the possibility that the deal will fall through exists until closing.
Conclusion
The recent mortgage crisis and recession has left more than stocks valued at record lows. The rash of foreclosures has created tremendous opportunity for prospective homebuyers and real estate investors. However, those seeking repossessed properties should be aware of the risks that come with properties sold at auction. Bank properties can be much better bets due to their freedom from liens and availability for inspection. Buyers should obtain preapproval for financing and be prepared to wait for responses to their bids, which should be below the property's actual market value to begin with. (To learn more, see Foreclosure Investing Not A Get-Rich-Quick Venture.)
by Mark P. Cussen (Contact Author | Biography)
Mark P. Cussen has over 13 years of experience in the financial industry, which includes working with investments, insurance, mortgages, taxes and financial planning. He has two years of experience in writing and editing insurance and securities test training manuals, as well as other financial topics. He has also worked in in retail, discount and bank brokerage systems and been involved in a venture capital enterprise in the oil and gas sector. Cussen has a Bachelor of Science in English from the University of Kansas and completed his CFP®; coursework at the Bloch School of Business at the University of Missouri-Kansas City in August of 2001.
10 Ways To Increase The Value Of Your Home
Posted: October 29, 2009 1:35PM by Katie Adams
In a dour housing market, wouldn't it be nice to know that your remodeling project would pay off when you went to sell the property? Remodeling Magazine evaluated the top remodeling projects, how the cost-to-value has changed since the housing market implosion, and which projects are still worth the investment. Using the magazine's "Cost Vs. Value Report for 2008-2009," let's look at some of the best projects you can undertake and recoup the majority of your cost. (Home price appreciation is not assured. Can you withstand the volatility in this market? Read Why Housing Market Bubbles Pop to find out.) Upscale Projects
While all of the mid-range projects dropped in value versus cost since 2007, there are still numerous projects that will net you a significant ROI. Here are a few of the best bets for your money:
If you have savings or access to reasonably-priced credit, it's worth it to consider home improvement projects that will produce the best return for your time and money. Make sure you work with a reputable, licensed contractor (to avoid costly errors or budget overruns), and before you undertake any project it's a good idea to check and see if it could significantly increase your property tax bill.
While it may still make sense in the long-run to undertake the project and add overall value to your home, you may need to make a few budgetary changes so that you don't get caught off-guard when the tax bill comes. (Break the credit catch-22; read How To Establish A Credit History.)
In a dour housing market, wouldn't it be nice to know that your remodeling project would pay off when you went to sell the property? Remodeling Magazine evaluated the top remodeling projects, how the cost-to-value has changed since the housing market implosion, and which projects are still worth the investment. Using the magazine's "Cost Vs. Value Report for 2008-2009," let's look at some of the best projects you can undertake and recoup the majority of your cost. (Home price appreciation is not assured. Can you withstand the volatility in this market? Read Why Housing Market Bubbles Pop to find out.) Upscale Projects
- Siding Replacement (fiber-cement or foam-backed vinyl). With the economic slump, home buyers aren't being dazzled by bells and whistles as much as they are improvements that will ensure lower repair and utility bills. Although replacing current siding with fiber-cement has lost value from 2007, it still nets an astonishing 87% ROI. If you prefer a foam-backed vinyl product replacement instead, you can still look to recoup 80% of your cost.
- Window Replacement (vinyl or wood). Windows are not only an aesthetic feature. For most homeowners, they represent one of the easiest ways to lower home heating and cooling bills. By replacing your current windows with more efficient vinyl or wood ones, you can save on your utility bills, attract future home buyers and net a nearly 80% (vinyl) or 77% (wood) return on your investment.
- Bathroom Remodel. Depending on the size and amenities of your desired bathroom, you could expect to pay over $50,000 to tear out walls, repair joists and wall studs, change structural elements and make major layout changes, such as switching a toilet and shower. However big the price tag, you can still expect to recoup nearly 71% of the cost (which would be $36,400 if you have a $50K bill) when you go to sell. This project increased its value since 2007, while its sister project – adding a complete bathroom – fell in value.
- Major Kitchen Remodel. Kitchens are typically the most frequently used room in a home, so it makes sense that investing money here is going to pay off when it comes time to sell. While a major kitchen renovation is usually the most time-consuming and expensive home improvement job (averaging more than $110,000), it's also one of the most profitable. Regardless of the size of your financial layout, you can expect to get a nearly 71% ROI.
- Deck Addition (composite product). With families cutting their entertainment budgets, they're spending more time at home, so it makes sense that adding a deck (composite, not wood) is a good investment. You can plan on recouping 63% of your total job cost to boost your home's value by nearly $24,000 if you paid the average job cost of $37,000.
While all of the mid-range projects dropped in value versus cost since 2007, there are still numerous projects that will net you a significant ROI. Here are a few of the best bets for your money:
- Deck Addition (wood). If your bank balance can't swing the higher price tag that comes with composite decking, you may still be able to afford a wood addition on to your home. While a wood deck would cost you, on average, in the neighborhood of $10,000, the resale value it will add to your home is more than $8,600 – an 81.8% return on your investment.
- Siding Replacement (vinyl). Fiber-cement or foam-banked vinyl are often more preferable siding upgrades, but getting vinyl siding replacements instead is still a good choice. You can recoup nearly 81% of your cost which, if the job cost you more than $10,000, means you could add more than $8,200 to your home's value.
- Minor Kitchen Remodel. With belt-tightening in style, people are turning to minor kitchen improvement projects instead of major overhauls. It turns out that that choice is not only frugal, but financially wise. While major kitchen remodeling jobs can still, on average, return a nice 70% ROI for homeowners, minor kitchen remodeling jobs net an even higher 79.5% return.
- Attic Bedroom. Anytime you can add bedrooms, you're going to add to the overall value – and listed purchase price – to your home. If your attic's dimensions allow you to convert it to a bedroom, you may want to consider investing the money to do so. You'll add some sleeping space and net a nice 74% return when a new buyer puts your home under contract.
- Basement Remodel. If you're fortunate enough to live in an area with a water table high enough to permit basements, you should think about squeezing all the value you can out of it. By remodeling and finishing a previously-unfinished basement you can expect to get nearly 73% of your investment returned with a higher list price, come time to sell.
If you have savings or access to reasonably-priced credit, it's worth it to consider home improvement projects that will produce the best return for your time and money. Make sure you work with a reputable, licensed contractor (to avoid costly errors or budget overruns), and before you undertake any project it's a good idea to check and see if it could significantly increase your property tax bill.
While it may still make sense in the long-run to undertake the project and add overall value to your home, you may need to make a few budgetary changes so that you don't get caught off-guard when the tax bill comes. (Break the credit catch-22; read How To Establish A Credit History.)
This Holiday Season, Shop Safe
Last year in 2008, nearly 10 million Americans were victims of identity theft. In 2007, identity theft totals cost consumers $49.3 billion. As we gear up for Holiday Season 2009, take precautions so that you won't have to spend $500 repairing the damage to your good name, the average amount consumers spend on identity theft restoration. Whether you're hitting the mall or the send key, here's how to shop safely.
At home:
At home:
- If you're not already monitoring your credit, get started. If someone tries to open an account in your name, or makes charges you didn't authorize, you'll know about it.
- Be discrete about leaving personal information around the house. In 16 percent of identity theft cases, the victim knew the person who had appropriated their personal information, and six percent of all victims identified them as a family member or relative!
- Copy both sides of all your credit cards so that in case of loss, you'll have all of your account and phone numbers, and can contact card issuers quickly.
- Scan credit card statements immediately for any unauthorized purchases. Tell the bank about anything you don't recognize.
- Don't be a walking wallet. Not only does carrying a lot of cash make you into a great payoff for pickpockets, but someone "shoulder surfing" can see your PIN at an ATM and then conveniently bump into you—and make off with your cash or your card. Avoid cash worries with a debit card.
- Even better, consider credit cards. If someone steals your wallet, you can alert card issuers before you're liable for the charges they might make.
- Stay aware of your environment. Don't be distracted by Santa or crying kids when you're in the middle of a crowd.
- Be selective about the identity documents you take. If you don't plan on writing checks, you might be safer leaving your checkbook home.
- Once you make purchases, safeguard receipts. They might contain credit card numbers or other identity details.
Q. How many hours does the average victim of identity theft spend recovering?
- A. 12
B. 44
C. 27
D. 1.5
Wikipedia article on Cavalia
Cavalia is a company based in Montreal, Quebec, Canada that presents large-scale equestrian productions involving trick riding, vaulting, haute école and pas de deux, unbridled displays, and Cirque du Soleil-like performances.
Cavalia was created and directed by Normand Latourelle, one of the original founders of Cirque du Soleil. The musical score was composed by Michel Cusson.
The tour uses 64 horses, all of them either stallions or geldings. Thirteen horses are Lusitanos (and brothers or half-brothers), and the remainder are Canadian Horses, American Quarter Horses, Paint horses, Belgians, Percherons, Arabians, and a young Appaloosa colt. About half of the horses were brought from southern France and the rest are from the United States.
The show is performed in the largest tent in North America, a 2440 m² (26,300 ft²) big top, and takes 40 people 12 days to erect and 7 days to dismantle. The stable adds on another 1070 m² (11,500 ft²), and it takes 45 trucks to move the whole show. The 46m (150 ft) wide stage takes 1500 tons of sand to complete.
The horses are only asked to practice one hour each day, and get two hours each day for play. They only perform for 5–10 minutes per show, 7-8 times each week, and the horses are trained to understudy for each other so different horses can be given the day off.
In May 2009, Government of Canada provided Cavalia with a $4-million loan to Cavalia Inc. to develop new productions and construct a horse-training facility in Sutton, Quebec.[1]
Cavalia was created and directed by Normand Latourelle, one of the original founders of Cirque du Soleil. The musical score was composed by Michel Cusson.
The tour uses 64 horses, all of them either stallions or geldings. Thirteen horses are Lusitanos (and brothers or half-brothers), and the remainder are Canadian Horses, American Quarter Horses, Paint horses, Belgians, Percherons, Arabians, and a young Appaloosa colt. About half of the horses were brought from southern France and the rest are from the United States.
The show is performed in the largest tent in North America, a 2440 m² (26,300 ft²) big top, and takes 40 people 12 days to erect and 7 days to dismantle. The stable adds on another 1070 m² (11,500 ft²), and it takes 45 trucks to move the whole show. The 46m (150 ft) wide stage takes 1500 tons of sand to complete.
The horses are only asked to practice one hour each day, and get two hours each day for play. They only perform for 5–10 minutes per show, 7-8 times each week, and the horses are trained to understudy for each other so different horses can be given the day off.
In May 2009, Government of Canada provided Cavalia with a $4-million loan to Cavalia Inc. to develop new productions and construct a horse-training facility in Sutton, Quebec.[1]
Contents |
The equine stars
The stars of the show are the horses, about half stallions and half geldings (there are no mares). These horses eat 40 bales of hay per day, and consume 900 kg (1980 lb) of grain and 20 kg (44 lb) of carrots each week. Many of the horses have their mane braided when not performing, and Templado's knee-length mane takes 90 minutes to complete.- Aétès: White stallion, Spanish-Frison
- Amigo: Black gelding, Paint
- Aramis: Black foal, Arabian
- Arete: Grey gelding, Percheron
- Bandit: Dark bay gelding Quarter Horse
- Bandolero: Albino stallion, Lusitano
- Ben: Dark sorrel gelding, Quarter Horse
- Buddy: Blonde sorrel gelding, Belgian
- Bungee: Buckskin gelding, Quarter Horse
- Choice: Dark bay gelding, Quarter Horse
- Chucaro: White stallion, Lusitano
- Coffee: Black gelding, Percheron
- Comet: Blonde sorrel gelding, Belgian
- Dao: White stallion, Lusitano
- Eddy: Brown bay gelding, Quarter Horse
- Edros: White stallion, Lusitano
- Famoso: White stallion, Lusitano
- Fasto: White stallion, Lusitano
- Gracil: Buckskin stallion, Lusitano
- Guizo: Black stallion, Lusitano
- Hades: White stallion, Lusitano
- Hollywood: Sorrel gelding, Quarter Horse
- Iman: White stallion, Lusitano
- Joe: Sorrel gelding, Quarter Horse
- Kiwi: Dark Bay gelding, Quarter Horse
- Lorenzo: Dark bay gelding, Warmblood
- Mandarin: Buckskin stallion, Lusitano
- Penultimo: White gelding, Spanish
- Pico: Appaloosa gelding
- Pompon: Blonde sorrel foal, Quarter Horse
- Popeye: Bay stallion, Quarter Horse
- T-Bar: Dark Bay stallion, Quarter Horse
- Templado: White stallion, Lusitano
- Toby: Sorrel gelding, Quarter Horse
- Zazabelou: Buckskin stallion, Lusitano
- Zorro: Black gelding, Quarter Horse
The human stars
The show also features over 20 human stars from Canada, and also from France, Kyrgyzstan, United States, Mexico, and Morocco.- Mohamed Achoune: Acrobatics, tumbling, dancing, Chinese pole
- Christine Bédard: Russian bar
- Estelle Delgado: Dressage, trick riding, Roman riding
- Magali Delgado: Equestrian Co-Director, trainer, dressage
- Anne De Lottinville: Aerial acrobatics, dancing, bungee, vertical rope
- Marco Dieckmann: Russian bar
- Caleb Carinci-Asch: Trick riding, acrobatics
- Yves Gagnon: Russian bar
- Samuel Hafrad: Trick riding, dancing
- Rachel Jacobs: Dancing, bungee, vertical rope
- Dosbergen Kozugulov: Trick riding, dancing
- Marianella Michaud: Bareback riding, pieds percussion, libertad, trick riding
- Marie-Élaine Mongeau: Hand to hand, dancing, bungee, acrobatics
- Faiçal Moulid: Acrobatics, tumbling, dancing, trampoline
- Majolie Nadeau: Acrobatics, bungee, trampoline, vertical rope
- Maxime Panteleenko: Straps
- Landon Pearson: Trick riding, lasso
- Alexandre Philippe: Trick riding
- Frédéric Pignon: Equestrian Co-Director, trainer, liberty, dressage
- Mathieu Pignon: Trick riding
- Renny Spencer; Trick riding, lasso
- Enrique Suarez: Vaulting, Roman riding, dressage, trick riding
- Cédrik Texier: Jumping, dressage
- Philippe Tezenas: Trick riding, Roman riding, acrobatics
References
- ^ "Cavalia gets a $4-million jump on new production". Montreal Gazette (Canwest). 2009-05-26. http://www.montrealgazette.com/Cavalia+gets+million+jump+production/1631924/story.html. Retrieved 2009-05-26.
External links
Resources to Adopt a Rescue Horse Successfully
Resources to Adopt a Rescue Horse Successfully
Metaphor, a 9-year-old Can-Am Sporthorse (PMU) from Cancade Farms in Saskatchewan (a member of NAERIC), has successfully competed in hunters, jumpers and dressage, schooled cross-country, trained to drive, foxhunts and has even worked cattle. He is owned by Practical Horseman’s Publishing Director, Susan Harding.
© Stacey Nedrow-Wigmore
Book
Beyond the Track: Retraining the Thoroughbred from Racehorse to Riding Horse
By Anna Morgan Ford
Rescues
Communication Alliance to Network Thoroughbred Ex-Racehorses (CANTER)
Chapters include California, Illinois, Michigan, Mid-Atlantic, New England, Ohio and Pennsylvania (Several offer adopted horses; all connect buyers with trainers.)
Equine Rescue
Walden, NY
845-733-6085
equinerescueinc@aol.com
Horse Protection Society of North Carolina (various breeds)
2135 Miller Road
China Grove, NC 28023
704-855-2978
hps@horseprotection.org
NAERIC (organization of responsible PMU ranchers)
PO Box 43968
Louisville, KY 40253-0968
502-245-0425
info@naeric.org
New Vocations Racehorse Adoption Program (Thoroughbreds & Standardbreds)
Dot Morgan, Executive Director
3293 Wright Rd.
Laura, OH 45337
937-947-4020
dot@horseadoption.com
The New England Thoroughbred Retirement Center
Watchtower Farm
189 South Road
Deerfield, NH 03037
603-463-5700
stable@retiredthoroughbreds.org
United Pegasus Foundation (Thoroughbreds, PMU horses)
PO Box 173
Tehachapi, CA 93581
626-279-1306
unitedpegasus@yahoo.com
U.S. Bureau of Land Management, Office of Public Affairs (Mustangs)
1849 C Street, Room 406-LS
Washington, DC 20240
202-452-5125
Other
Extreme Mustang Makeover
Mustang Heritage Foundation
PO Box 703
Bertram, Texas
512-355-3225
Healthy Horse Grooming Tips for Winter
Keep your horse happy and healthy through winter weather with these grooming tips.
Photo by Darrell Dodds
Once Mother Nature has clothed your horse in his winter haircoat, weight loss, wounds and skin infections are harder to recognize than when his coat was short and slick. Here are some tips that'll help you uncover--and prevent--problems through the winter.
Maintain Skin Health
Most winter skin conditions result from a dirty haircoat, which gives bacteria and fungi a foothold. Keep your horse's skin healthy by vigorously currying his body daily. In addition to lifting dirt and skin debris to the surface, it'll enable you to feel any diminishment in the fat layer over his ribs, indicating weight loss, and any bumps or clumpy hair that could signal a wound or skin condition. (For help in identifying skin problems, refer to "Skin Invader" in the March 1996 issue of Horse & Rider.)
Insider tip: For quick and easy dirt removal after currying, spray your horse's body, mane, tail and legs with a non-silicone hair-care product, such as Daily Coat Regimen (a new product by MVP Professional Horse Care Products, 817-851-0277), or Cowboy Magic, then follow with a soft finish brush or vacuum. (ShopVacs are inexpensive and work great.) Bonus: The slippery finish will help make dried mud easy to remove next time.
Treat Your Horse to a Bath
If you have access to a draft-free area, treat your horse to a weekly hand-wash: Add a splash of Vetrolin (or your favorite body wash) to a bucket of warm water; apply to one body section at a time using a dampened sponge; towel dry. (Note: Not recommended in below-freezing temperatures, unless you have a heated barn.)
Insider tip: Speed the drying process with a human hair dryer (keep it moving to avoid burning your horse's skin) or an overhead heat lamp.
Take the Offensive Against Scratches
Scratches are skin inflammations on the back of his pasterns) Routinely examine your horse's pasterns for signs of redness and/or scurf, possible precursors to scratches.
Insider tip: After cleaning and thoroughly drying your horse's lower legs, apply a liberal coating of Desitin (used to prevent babies from diaper rash) to the back of his pasterns. The ointment will provide a measure of protection from water and mud and soothe any existing irritation.
Insider tip: To further prevent scratches, keep fetlock hair trimmed with a coarse (No. 10) clipping blade.
Let Down His Hair
If your horse wears a tail bag, change it at least every 10 to 14 days, rinsing and reconditioning his tail before rebagging it. This will help prevent excessive hair breakage at the top of the bag.
Maintain Hoof Health
Mud/manure-packed hooves provide the ideal environment for thrush. Clean your horse's feet daily. Once or twice a week, apply a commercial thrush product, such as Thrushbuster or Kopertox, as a preventive measure.
Insider tip: Make your own antithrush solution by mixing one part bleach to two parts water. Be careful not to get any of these products on your horse's skin (or yours!), as they can burn.
Be Brave at the Lope, Overcome Fear
Work at the walk and jog helps prepare you to lope. Use these gaits to polish your position, balance and relaxation, moving on to the lope only when you're ready.
All photos from H&R files
It's a surprisingly common fear point. If you have it, loping makes you nervous. It doesn't matter that you ride completely at ease at a walk, jog, and even an extended trot. When it comes time to lope, your heart speeds up, your mouth dries out, your breathing gets shallow--if you're breathing at all.
It's a vicious circle. Tension makes you stiff, which causes you to tip and bounce, which unbalances and speeds up your horse, which unsettles you even more. After a few nerve-rattling strides, you come back to a walk or jog, and you're done with loping for the day.
And, even when you persist and lope for longer periods, you wish the gait could become second nature to you. You'd love to be able to move your horse into a smooth, controlled canter whenever you like, minus the high anxiety.
We're going to help you learn to do exactly that. Our experts will give you a dozen strategies that will set you up for success and build your confidence at the lope. With time and practice, you'll overcome your apprehension and learn to enjoy the bounding, rolling nature of your horse's premier gait.
...your horse must be safe and able to carry you at the lope. If the source of your fearfulness is your horse's past attempts to buck you off or run away with you, you need professional training, not tips. Similarly, if your horse is green, training will help him learn to stay balanced under your weight at the lope (no mean feat), which in turn will enable you to feel safer and more secure.
You yourself must know how to sit a lope, even if tension keeps you from doing it well. If you don't understand the basics of riding at this gait, you need lessons to establish a solid foundation. If, however, what's holding you back is a niggling, essentially unfounded fear, here are some strategies to boost your confidence. (And to learn more about where your fear may be coming from, see "Why Are We Fearful?," at the end of this article.) Ready? Then let's get started.
Confidence at the lope is all about position. In this photo, the rider is sitting upright, with her seat bones deep in the saddle and her shoulders back.
Think of it as excitement, instead. Start by stretching your mental envelope. "Visualize yourself galloping all out, pushing the limits of what you'd ever consider in real life," suggests Peggy Martin, a licensed clinical social worker who specializes in helping riders overcome fear and anxiety. "This will make actual loping seem calm by comparison, and expand your comfort zone a bit. As you visualize galloping, note how the physical sensations of fear--butterflies in the stomach, quickened breathing, pounding heart--are similar to those of excitement. Over time, begin processing your feelings about the lope in a different way. Instead of saying to yourself, ‘I'm afraid to lope,' say, ‘I'm excited to lope.'"
She admits that attitudes don't change overnight. "But," she adds, especially if you also try some of the other suggestions given here, "eventually you'll reroute the pathways in your brain, so that
you come to view loping with more excitement than fear.
In this photo, she's demonstrating the classic mistake--leaning forward and slipping her leg back.
Try as you might, if you're afraid of loping, you're likely to find yourself in some version of the dreaded "fetal crouch" when you do lope--hunched forward, head down, shoulders rounded, knees creeping up. It can happen to the best of riders when fear takes over. The worst thing about this position is that it can cause you to hang on the reins and clamp with your heels--a sure prescription to rattle your horse, which only adds to your nervousness.
The best antidote, says Cathy Hanson, a Quarter Horse trainer who works with amateurs, is work on the longe line.
"How comfortable and effective you are at the lope has mostly to do with how you're sitting it, and whether your body is relaxed and following the horse's motion," she says. "A poor position can create problems for the horse, causing him to get crooked and break down from the lope into that super-fast, bouncy trot. A few lessons on the longe line, with an expert eye to correct your position flaws, can make a world of difference."
To cement the upright, deep-sitting, supple-backed position needed at the lope, Cathy suggests you start on the longe at the walk and jog. Ask your trainer for exercises such as "airplane arms," touching your toes, and stretching to pat your horse's croup and poll.
"These will improve your balance and strengthen the muscles you need in your abdomen, back and legs to sit properly," says Cathy. " All this will pay huge dividends in your confidence when you later work at the lope on your own."
3. Prep Your Horse
The last thing you need is a horse with excess energy to express in a buck, scoot, or shy. So, before you ask for a lope, make sure your horse is ready to do so quietly. "Prepare him by longeing him or working him in a round pen before you mount," advises Quarter Horse trainer and Team H&R member Charlie Cole. "Then, if possible, start your ride in an enclosed arena, preferably one that's not too large. Do lots of work at the walk, jog, and extended trot, and lots of transitions to get your horse paying attention and responding to you before you ask for a lope."
This way, you up the odds he'll give you a lope that inspires your confidence, rather than sabotages it.
(For more information on preparing your horse for a successful ride, see "Stay Safe: Get the Fresh Out," July 2006.)
4. Prevent Anticipation
If your horse gets keyed up at the prospect of loping--even when you've worked out his excess energy beforehand--teach him to wait to lope until you give the signal.
"Put him in the frame you use to ask for the correct lead--I tip my horse's nose and push his butt slightly to the inside--then have him walk in that position for a few steps rather than lope right off," suggests reining trainer and clinician Sandy Collier. "It's good discipline for him, and it teaches him to wait for your signal rather than anticipate the lope."
Take a deep breath just before you ask for the lope, then as you ask, exhale. At the lope, synchronize your breathing to the movement, e.g. inhaling for two or three strides, then exhaling for two or three. Find the rhythm that works for you.
If, like many riders, you forget to breathe as you're moving into a lope, Jessica Jahiel has a nifty solution. "Check your position and balance just before you ask for the lope, take a deep breath, then as you're cueing your horse, exhale. You can't hold your breath while you're exhaling, so instead of being a stiff, resistant rider, you'll be soft and better able to go with your horse."
Jessica, moderator of the popular online Q&A forum "Horse-Sense" and author of The Rider's Problem Solver (Improve Your Skills, Overcome Your Fears, Understand Your Horse) (Storey Books, 2006), notes that deep, rhythmic breathing calms and centers you.
"Practice it at a standstill and at all three gaits, finding a rhythm that corresponds to your horse's strides," she suggests. At the lope, this may mean inhaling for two or three strides, then exhaling for two or three. Find the rhythm that works for you.
Make sure, too, that your breath is coming all the way from your diaphragm--the muscle that crosses the inside of your body beneath your rib cage. If your abdomen expands and contracts as you breathe, you're using your diaphragm. If only your chest moves, you're not.
6. Think: ‘Lean Back!'
At the lope strike-off, nervous riders tend to tip forward, which puts their shoulders in front of their hips, closes the angle of their hip and thigh, and sets them up for stiffness and bouncing. This is especially problematic, says Julie Goodnight, a horsemanship clinician who's done much work with fearful riders, because "there's a moment in the canter stride where your shoulders should actually be behind your hips. If you're leaning forward, you'll be thrown up and out of the saddle at this point, when instead you should be leaning back as when pushing a swing."
To help her students avoid leaning, Julie tells them to think about sitting a little behind the vertical to compensate. "It sets them up to be able to follow the horse's motion and stay relaxed," she says.
7. Go Straight for Balance
Many nervous riders ride the lope only in circles, believing it gives them greater control. But Julie suggests a straight line has its own advantages.
"It's often hard for a horse to maintain his balance on a circle, especially a smaller one, and that can set him up to break stride, or speed up, or do other things that will rattle the rider. Instead, try asking for the lope down the long side of your arena. Lope straight for three or four strides, then come back down to a walk, then pick up the lope again. Advance to where you're loping all the way down the long side, then walking or jogging through the corners."
Eventually you'll find yourself loping through the corners, as well, which will prepare you to lope smoother, more fluid circles.
8. Try Two-Point
Peggy Martin says many of her students develop confidence at the lope by riding it part of the time in a two-point position. "When you're inclined slightly forward, with your seat just out of the saddle and your weight sinking down into your legs, the whole issue of keeping with the motion of the horse is simplified," she says. "This gives you a chance to concentrate on the feel of the lope and acclimate to it without worrying about following with your seat and keeping your lower back supple."
Before you try it at the lope, ride in two-point at the walk and jog to develop your balance and strengthen your legs--because you mustn't use your reins to maintain your out-of-the-saddle position. When you're confident at the slower gaits, try riding in two-point for a few strides of canter, then sit for a few strides, then go back to two-point, gradually extending the time spent sitting.
When you do sit, remember to sit all the way down, with your spine vertical and your shoulders back.
9. Use Your Legs
Riders too often pump their upper bodies to keep their horses moving forward in the lope. Instead, says Jessica Jahiel, "Keep your upper body quiet and use your legs to keep your horse moving. Sit up tall and let your lower back follow your horse's movements as if your tailbone were connected to your horse's spine, and squeeze briefly with your legs as needed to keep him moving forward rhythmically."
A helpful image with respect to legs is the suggestion from veteran clinician Sally Swift (author of the "Centered Riding" books) to visualize and "feel" your legs growing all the way down to the ground. This enhances your legs' effectiveness on your horse's sides, helps stabilize your lower body, and boosts your security in the saddle.
10. Control Your Eyes
"As you lope, look in the direction you're heading, not down at your horse's poll," says Julie Goodnight. "Fear can cause you to stare down, even to the point that your eyes glaze over. When that happens, you lose focus on anything except your fear. Instead, look where you're going and plan your route--it keeps your mind positively engaged and edges out the fear."
As a bonus, looking where you want to go signals your intention to your horse and impresses him with your leadership. "He can feel when you turn even slightly to look, and he'll follow your lead, moving naturally in that direction," says Julie. "When you look down, you give up your status as the leader and signal that you're afraid."
11. Sing a Song.
Another way to keep your mind off your fear, Julie suggests, is to talk out loud to your horse, or sing a song. "This is a standard ‘trick' I use with my lesson students," she says. "Talking or singing engages your mind with something playful, forces you to keep breathing, and goes a long way toward counteracting your fear."
12. Keep It Fun
One of the most important strategies, and one suggested by several of our experts, is to preserve the fun of riding in general and loping in particular by keeping the pressure off. Proceed only as fast as you're comfortable, and if that means staying at a walk and trot until you feel ready to lope, so be it.
"Position, balance, and relaxation at the walk and trot are all part of your ‘canter homework,' anyway, and will payoff later," says Jessica Jahiel. And when you do lope, she says, "it's OK to take it in small doses. Use arena markers as points of reference, and plan where you'll walk, where you'll trot, where you'll canter.
"Above all," she adds, "remember that riding is about acquiring skills, having fun, and enjoying a relationship with your horse. It's not about a schedule or a timetable, or what someone else thinks you should be doing. It's good to push yourself so you're always expanding your comfort zone, but don't go so far that you travel out of your comfort zone. Never forget that we do this for fun".
WHY ARE WE FEARFUL?
Clinician Julie Goodnight has made a specialty of dealing with fearful riders. She addresses fear issues in her books, videos and website articles (www.juliegoodnight.com) as well as in her horsemanship clinics. She says riders struggling with fear shouldn't feel alone.
"It's a much bigger issue than people realize," she observes. "Riding is a macho endeavor, and no one wants to talk about being afraid. At my fear management clinics, I find there's no predictable profile of a fearful rider in terms of age, sex, or ability level. People do have different points at which their fear kicks in, and the lope is one of the most common. That's because it's the fastest and most powerful of the three gaits, and has the most suspension. It's also the gait that can trigger a horse's flight response. At liberty, horses practice their flight response by taking off, tail in the air, bucking and playing.
"A canter can be the first step into the flight response, and fearful riders are acutely aware of this. Typically their fear falls into one of two categories. The first is post-traumatic, resulting from being bucked off at the lope, run away with, or some other mishap. The other is generalized anxiety--worry over any of the things that could possibly go wrong at the lope. The latter type of fear tends to become more pronounced as people age.
"The good news is that both types of fear can be overcome. In the case of post-traumatic fear, you may never erase the ‘fear memory' that's lodged in your brain, but you can learn to override it with training and practice.
"Most fear of the lope, though, is general-anxiety related--riders playing out ‘what if' scenarios in their head. Once you learn to pay more attention to your riding, rather than allowing yourself to focus on your fear, you begin overcoming your anxieties. It just takes time and practice."
This article originally appeared in the August 2006 issue of Horse & Rider magazine.
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