Essential Power Walking Tips
Ever since I took a power walking class in college, I have been hooked. If you are thinking about learning how to power walk, I strongly urge you to do so. It is fun and a great way to get in shape and stay healthy. Friends and family members can join in, and it ends up being a great way to bond as well. So, spend a little bit of time learning about power walking. You may find that it is just what you are looking for. We will discuss the fundamentals of power walking, as well as go over a list of the equipment that you need to get started.
Many people may ask what exactly is power walking? You have been walking for years, but chances are, you haven't been utilizing all of your muscles. Power walking is achieved by walking at a brisk pace, while tightening up all of your muscles. You should feel your abs and butt tighten as you walk. You can pump your arms for added resistance as well. When done correctly power walking can give you the benefits of cardio and strength training at the same time. When you first begin power walking, you will notice the difference right away. Your entire body may be sore after your first workout. This is completely normal and means that it is working!
Before you head out, you will need to get a few supplies. Most of them you probably already have, so it won't take much to get you started. The most important piece of equipment is a good pair of shoes. Power walking takes a toll on your feet, so it is important to have good arch support. You can probably use a pair of shoes that you already have, but I would invest in a good arch support insert to breathe new life into your shoes. You will also want to invest in some good workout clothes. Choose fabrics that are breathable, and reflective if you plan on power walking outdoors.
Choosing where to walk is also important. If weather permits, you can always head outdoors to do your walking. Look for a local track or park that offers no traffic or distractions. Treadmills offer a great alternative for those that like to power walk at odd hours or in the privacy of your own home. Look for one with a long deck so that you can stretch out your legs between strides.
Last but not least, make your walk fun. Bring along a cd player or Mp3 player to keep yourself entertained. Bringing along a friend is also a great way to keep entertained, and catch up on the latest gossip. Of course, you can also take your power walking time to reflect on yourself. Think about the upcoming week and center yourself. If you are using a treadmill, try to put up pictures of an exotic local, so that you can pretend that you are walking on the beach, etc. Or you can always catch up on your TV watching. Whatever you decide, make it fun. You are more likely to walk longer and get a better workout if you are enjoying yourself.
By Marcy Jenkins
Wednesday, February 27, 2008
Exercising In Heat
Exercising In Heat
Summer is officially here. Finally you can pack away your jackets and get outside. Summer offers extras hours of daylight and with it the opportunity to spend even more time enjoying outdoor activities. For many, this means more time doing physical activities and playing sports. So, it's important to remember the potential dangers that also come with exercising in hot conditions. As long as you know the dos and don'ts of working out in the heat, then you can fully take advantage of all the fun of summer.
What you should do:
Drink plenty of fluids. It's extremely important to stay hydrated. If you're thirsty then you are already dehydrated; drink before you feel a need to. Be sure to drink throughout the day (stick to non-caffeinated beverages, preferably water). Also, drink 15-20 minutes before beginning your workout and every 15 minutes throughout the exercise.
Eat regularly. The heat can decrease your appetite, but it's important to eat normally. Try to eat small meals 5-6 times per day. Include lots of fruits and vegetables. Aside from being nutritious, fruits also tend to help with hydration.
Wear light, loose fitting clothes that can breath. Cotton is always a good choice. If your outdoor activity produces a lot of perspiration, consider clothing that is designed to wick the sweat away.
Wear sunscreen. Even if you exercise early in the morning or late in the evening, if the sun can reach you then you can get burned. Not only is a sunburn bad on the skin and potentially dangerous but it also hinders your bodies ability to stay cool.
Use common sense and don't attempt strenuous activities that your body is not accustom to. Stick to exercises that you are very familiar and comfortable with.
Check the weather forecast. It's best not to participate in intense outdoor exercise sessions when the heat index registers in the dangerous zone.
What you should not do:
Don't try to diet by sweating. Excessive perspiration is not the key to permanent weight loss. Any decrease in the scale would simply be a result of water loss, not fat reduction.
Don't adapt the "no pain, no gain" motto. Ignoring your body's signals could be dangerous. Heat-related illnesses come with warning signs. Be sure to learn how to recognize them and what actions to take.
Don't forget to drink plenty of liquid when swimming. Just because your body is surrounded by water does not mean that you are well-hydrated. As with any land exercises, you need to regularly replenish lost fluids when in the pool.
Avoid physical activity during the hottest part of the day, which usually is between 10 a.m. and 3 p.m.
If you want (or need) to be working in very hot temperatures, don't do it until you become acclimated. Try to spend only a few minutes per day in the hot conditions for the first couple of weeks and then add time gradually each day.
Avoid extreme changes in temperature. Don't hop from being extremely hot and sweating excessively right into an ice cold, air-conditioned environment. Try to cool your body down slightly before exposing it to the extreme temperature variation.
Whether you have to work outside or do it for enjoyment, following the above tips will help you stay cool and safe during the dog days of summer. So, don't spend the season cooped up, get out there and have some fun!
About The Author
Lynn Bode is a certified personal trainer specializing in Internet-based fitness programs.
Summer is officially here. Finally you can pack away your jackets and get outside. Summer offers extras hours of daylight and with it the opportunity to spend even more time enjoying outdoor activities. For many, this means more time doing physical activities and playing sports. So, it's important to remember the potential dangers that also come with exercising in hot conditions. As long as you know the dos and don'ts of working out in the heat, then you can fully take advantage of all the fun of summer.
What you should do:
Drink plenty of fluids. It's extremely important to stay hydrated. If you're thirsty then you are already dehydrated; drink before you feel a need to. Be sure to drink throughout the day (stick to non-caffeinated beverages, preferably water). Also, drink 15-20 minutes before beginning your workout and every 15 minutes throughout the exercise.
Eat regularly. The heat can decrease your appetite, but it's important to eat normally. Try to eat small meals 5-6 times per day. Include lots of fruits and vegetables. Aside from being nutritious, fruits also tend to help with hydration.
Wear light, loose fitting clothes that can breath. Cotton is always a good choice. If your outdoor activity produces a lot of perspiration, consider clothing that is designed to wick the sweat away.
Wear sunscreen. Even if you exercise early in the morning or late in the evening, if the sun can reach you then you can get burned. Not only is a sunburn bad on the skin and potentially dangerous but it also hinders your bodies ability to stay cool.
Use common sense and don't attempt strenuous activities that your body is not accustom to. Stick to exercises that you are very familiar and comfortable with.
Check the weather forecast. It's best not to participate in intense outdoor exercise sessions when the heat index registers in the dangerous zone.
What you should not do:
Don't try to diet by sweating. Excessive perspiration is not the key to permanent weight loss. Any decrease in the scale would simply be a result of water loss, not fat reduction.
Don't adapt the "no pain, no gain" motto. Ignoring your body's signals could be dangerous. Heat-related illnesses come with warning signs. Be sure to learn how to recognize them and what actions to take.
Don't forget to drink plenty of liquid when swimming. Just because your body is surrounded by water does not mean that you are well-hydrated. As with any land exercises, you need to regularly replenish lost fluids when in the pool.
Avoid physical activity during the hottest part of the day, which usually is between 10 a.m. and 3 p.m.
If you want (or need) to be working in very hot temperatures, don't do it until you become acclimated. Try to spend only a few minutes per day in the hot conditions for the first couple of weeks and then add time gradually each day.
Avoid extreme changes in temperature. Don't hop from being extremely hot and sweating excessively right into an ice cold, air-conditioned environment. Try to cool your body down slightly before exposing it to the extreme temperature variation.
Whether you have to work outside or do it for enjoyment, following the above tips will help you stay cool and safe during the dog days of summer. So, don't spend the season cooped up, get out there and have some fun!
About The Author
Lynn Bode is a certified personal trainer specializing in Internet-based fitness programs.
Exercising With Kids -- Tips For Parents
Exercising With Kids -- Tips For Parents
Making exercise a priority is a challenge for everyone. And for parents it can be especially difficult to find time to workout because of the full plates that they often juggle. When summer arrives the juggling act becomes even more tricky with kids home from school and involved in extracurricular activities.
But, finding time for regular physical activity is so important that it should be a priority placed on your calendar, just like your kids' softball game. A parent needs to exercise not only for themselves, but also for their kids benefit. It's important to set a good example. If your children never see you engage in fitness or if they hear you complain about working out, then they are going to have a negative image of exercise. Let them know that you workout to stay healthy, to be strong and to have more energy and stamina (so you can keep up with them)!
The big question is how to make it a priority that fits in your schedule. Well, it's actually easier than you may think. With a little planning you can find ways to incorporate workouts into the time you spend with your children. Regardless of what age your children are, there's a way to find time to workout (often even with your kids)! Here are some tips based on the age of your children.
Age: Infant through pre-school
Fit in exercise time while they are napping. Try a home exercise video, walking or jogging (if you have a treadmill), jumping rope.
Occupy them for even 15 minutes with a video or toy while you do some toning exercises like squats and tricep dips.
Grab your stroller and go for a brisk walk*. Or, buy a jogging stroller for more flexibility. With a jogging stroller you can walk faster, jog or even run at a fast pace. And, for veteran rollerbladers, you can even use the stroller for some skating time.
For younger children, you can use a back carrier to transport them while walking. This can burn even more calories as the extra weight makes it more challenging.
Turn on some music and dance together. Toddlers love dancing, especially when their parents joins in.
Push your kid on a swing. And, after every push complete one squat.
Use an infant carrier or bike trailer to enjoy a bike ride together.
Age: Grade School
Try rollerblading or skating together.
Spend an afternoon at a park with a playground, but don't spend the whole time relaxing on the sidelines ? join in on the fun. Spend some time swinging to help workout your legs. Try making it across the monkey bars ? even just once (it's a great upper body workout and you'll be amazed that your kid does it with such little ease). Try some pull-ups using a bar on the playset. Do some tricep dips on a nearby park bench.
Play catch with a ball or get a small group together for a kickball or softball game.
Make Saturdays family bike outing day.
Involve your kids while you strength train. Let them count your reps out loud for you and/or clock your rest time in-between sets.
For pool outings, don't just spend time soaking up the sun. Walk back and forth in shallow water while your kids have fun splashing about.
On rainy days that force you inside, walk or run up and down the stairs. You might even make it a contest to see who can finish 5 complete rounds first.
Age: Teenagers
Register for a fun run (or walk) event and spend time together training for the event.
Purchase a family gym membership and workout together weekly.
Play tennis or basketball together.
Consider joining a community volleyball or softball team that includes enthusiasts of all ages.
Don't just sit and cheer your kids at their sporting events. Every few minutes do some walking or jumping jacks or squats.
Implement a daily family walk each day before or after dinner.
Work together in the yard raking leaves, planting flowers, trimming trees.
So, with all the above recommendations, you no longer have the "I'm a parent ? I don't have time to workout" excuse. If you implement these activities for just 30 minutes three times per week, you can easily burn an extra 450 calories or more! Plus, working out sets a great example for your children that will teach them at an early age how important (and easy) it is to make physical fitness a part of daily life. Exercising with your kids also provides the extra bonus of spending quality time together.
About The Author
Lynn Bode, author and certified personal trainer, offers her services online through WorkoutsForYou.com.
Making exercise a priority is a challenge for everyone. And for parents it can be especially difficult to find time to workout because of the full plates that they often juggle. When summer arrives the juggling act becomes even more tricky with kids home from school and involved in extracurricular activities.
But, finding time for regular physical activity is so important that it should be a priority placed on your calendar, just like your kids' softball game. A parent needs to exercise not only for themselves, but also for their kids benefit. It's important to set a good example. If your children never see you engage in fitness or if they hear you complain about working out, then they are going to have a negative image of exercise. Let them know that you workout to stay healthy, to be strong and to have more energy and stamina (so you can keep up with them)!
The big question is how to make it a priority that fits in your schedule. Well, it's actually easier than you may think. With a little planning you can find ways to incorporate workouts into the time you spend with your children. Regardless of what age your children are, there's a way to find time to workout (often even with your kids)! Here are some tips based on the age of your children.
Age: Infant through pre-school
Fit in exercise time while they are napping. Try a home exercise video, walking or jogging (if you have a treadmill), jumping rope.
Occupy them for even 15 minutes with a video or toy while you do some toning exercises like squats and tricep dips.
Grab your stroller and go for a brisk walk*. Or, buy a jogging stroller for more flexibility. With a jogging stroller you can walk faster, jog or even run at a fast pace. And, for veteran rollerbladers, you can even use the stroller for some skating time.
For younger children, you can use a back carrier to transport them while walking. This can burn even more calories as the extra weight makes it more challenging.
Turn on some music and dance together. Toddlers love dancing, especially when their parents joins in.
Push your kid on a swing. And, after every push complete one squat.
Use an infant carrier or bike trailer to enjoy a bike ride together.
Age: Grade School
Try rollerblading or skating together.
Spend an afternoon at a park with a playground, but don't spend the whole time relaxing on the sidelines ? join in on the fun. Spend some time swinging to help workout your legs. Try making it across the monkey bars ? even just once (it's a great upper body workout and you'll be amazed that your kid does it with such little ease). Try some pull-ups using a bar on the playset. Do some tricep dips on a nearby park bench.
Play catch with a ball or get a small group together for a kickball or softball game.
Make Saturdays family bike outing day.
Involve your kids while you strength train. Let them count your reps out loud for you and/or clock your rest time in-between sets.
For pool outings, don't just spend time soaking up the sun. Walk back and forth in shallow water while your kids have fun splashing about.
On rainy days that force you inside, walk or run up and down the stairs. You might even make it a contest to see who can finish 5 complete rounds first.
Age: Teenagers
Register for a fun run (or walk) event and spend time together training for the event.
Purchase a family gym membership and workout together weekly.
Play tennis or basketball together.
Consider joining a community volleyball or softball team that includes enthusiasts of all ages.
Don't just sit and cheer your kids at their sporting events. Every few minutes do some walking or jumping jacks or squats.
Implement a daily family walk each day before or after dinner.
Work together in the yard raking leaves, planting flowers, trimming trees.
So, with all the above recommendations, you no longer have the "I'm a parent ? I don't have time to workout" excuse. If you implement these activities for just 30 minutes three times per week, you can easily burn an extra 450 calories or more! Plus, working out sets a great example for your children that will teach them at an early age how important (and easy) it is to make physical fitness a part of daily life. Exercising with your kids also provides the extra bonus of spending quality time together.
About The Author
Lynn Bode, author and certified personal trainer, offers her services online through WorkoutsForYou.com.
4 Exercises That Will Help You Change Your Body Faster Than Any Other Exercises You May Have Tried
4 Exercises That Will Help You Change Your Body Faster Than Any Other Exercises You May Have Tried
1. Lunges with a barbell. Properly executed, this exercise is the king (or queen) of total body reshaping exercises.
2. Indoor Rock Climbing. No other exercise will work as many muscles (both large and small) at the same time than using a Computerized Indoor Rock Climbing Wall!
3. 100 Rep Squats ? while standing straight, in the squat position, holding either a or dumbbells at your sides or a light barbell across your shoulders (behind your neck) ? you slowly squat to parallel, without using any jerking motions. Then when standing back up, you refrain from locking out your legs at the top position. Repeating this sequence for as many times as you possible can, upto 100 reps. When you can perform 100 reps, you simply add more weight. If you need a break during the set of 100 reps ? for health reasons ? then take one ? but before then, once you get back up continue where you left off until you've performed 100 reps. This type of volume training drives a massive amount of oxygenated blood throughout your entire body improving your endurance, melting body fat, cleaning out your lymphatic system, and boosting your metabolism.
100 Rep Squat Details:
Using a straight barbell or dumbbells, with very little weight and your feet flat on the floor spaced about 12 - 14 inches apart, bend into a full parallel squat position (as one of our friendly personal trainers to assist you the first time you try this one - and always use a smith machine or a squat rack for safety purposes).
Perform as many squats as you possibly can without stopping or altering your form. Then stop and rack the weight. Rest for 15 - 30 second (or until you catch your breath), then pick the weigh back up and continue until you need another short break.
Repeat this format until you've completed 100 repetitions. Your goal is to squat 100 repetitions in one set. Once you reach that goal, simply add 5 or 10 pound to the bar.
It's important that you start this exercise with guidance first (Use a personal if you have access to one, not just anyone who is working out in the gym that day) and start with a very light weight, preferably just the weight of the bar.
I promise, if you keep your form strict, and you perform this exercise as outlined here, you'll have one of the best lower body's on your block (including the tightest rear-end around).
4. Interval Training. Start out performing your favorite cardiovascular exercise like jogging on the treadmill. Warm up at a low pace for 5 minutes, then increase the speed and the inclination 50 - 100% for 2 - 5 minutes, then decrease the speedback down to your slower pace for 2 minutes. After that, continue to alternate from your slow pace for 2 minutes to your fast pace for 5 minutes until you've completed your full 30 - 45 minute training session. Remember to monitor your pulse the whole time. And if you feel faint or dizzy at any point, stop immediately.
http://www.MaximizeYourMetabolism.com
1. Lunges with a barbell. Properly executed, this exercise is the king (or queen) of total body reshaping exercises.
2. Indoor Rock Climbing. No other exercise will work as many muscles (both large and small) at the same time than using a Computerized Indoor Rock Climbing Wall!
3. 100 Rep Squats ? while standing straight, in the squat position, holding either a or dumbbells at your sides or a light barbell across your shoulders (behind your neck) ? you slowly squat to parallel, without using any jerking motions. Then when standing back up, you refrain from locking out your legs at the top position. Repeating this sequence for as many times as you possible can, upto 100 reps. When you can perform 100 reps, you simply add more weight. If you need a break during the set of 100 reps ? for health reasons ? then take one ? but before then, once you get back up continue where you left off until you've performed 100 reps. This type of volume training drives a massive amount of oxygenated blood throughout your entire body improving your endurance, melting body fat, cleaning out your lymphatic system, and boosting your metabolism.
100 Rep Squat Details:
Using a straight barbell or dumbbells, with very little weight and your feet flat on the floor spaced about 12 - 14 inches apart, bend into a full parallel squat position (as one of our friendly personal trainers to assist you the first time you try this one - and always use a smith machine or a squat rack for safety purposes).
Perform as many squats as you possibly can without stopping or altering your form. Then stop and rack the weight. Rest for 15 - 30 second (or until you catch your breath), then pick the weigh back up and continue until you need another short break.
Repeat this format until you've completed 100 repetitions. Your goal is to squat 100 repetitions in one set. Once you reach that goal, simply add 5 or 10 pound to the bar.
It's important that you start this exercise with guidance first (Use a personal if you have access to one, not just anyone who is working out in the gym that day) and start with a very light weight, preferably just the weight of the bar.
I promise, if you keep your form strict, and you perform this exercise as outlined here, you'll have one of the best lower body's on your block (including the tightest rear-end around).
4. Interval Training. Start out performing your favorite cardiovascular exercise like jogging on the treadmill. Warm up at a low pace for 5 minutes, then increase the speed and the inclination 50 - 100% for 2 - 5 minutes, then decrease the speedback down to your slower pace for 2 minutes. After that, continue to alternate from your slow pace for 2 minutes to your fast pace for 5 minutes until you've completed your full 30 - 45 minute training session. Remember to monitor your pulse the whole time. And if you feel faint or dizzy at any point, stop immediately.
http://www.MaximizeYourMetabolism.com
Life Purpose: How To Be in Love with Life
Life Purpose: How To Be in Love with Life
Falling In Love with Life
There is no feeling in the world like the feeling of energized, on purpose living.
Have you ever been in love? You smile easily, you lie in bed for a little longer in the morning letting yourself dream and everything you do seems to have more color, more depth. That's a lot how it is when your life is doing what you know it should You fall in love with your life.
1. You only have eyes for what matters.
When another person fills your head, your heart sings and your brain is always returning to the face, the smile, what captivates you about her or him. Each time your thoughts come back to that person throughout the day, you sense a little jump deep inside you. Someone who is very dear to me has recently found herself swept off her feet and she's in her 40's! She laughs away her inner glow by saying, "I feel like a teenager again!"
When you are in love with life, you become enamored with your Life Purpose. You know why you exist, you know where you want to go, who you want to be. The result is like an electric undercurrent that never stops. No matter what you are doing or encountering through the day, you constantly return to purpose. It's yours. It's who you are and out of that comes unending ideas and a steady flow of creativity. How often I wake up in the morning excited to put into action the ideas that have come to me as I stir out of sleep and remember why I am who I am.
2. You easily set out your priorities.
It isn't difficult to decide what to do when you are totally smitten with someone. I've watched romance blossom between my two daughters and the men of their dreams and it's tough to decide to do an activity that doesn't include their company! Being together makes everything more exciting.
When you are in love with life, you know what it is that brings you a sense of wellbeing. And you don't let much interfere with that. If you find yourself being pulled off target, you reassess in light of your true values. Nothing appeals more than spending the majority of your time and energy on what you have determined is yours to hold.
3. You find that you are much more present in whatever you do.
The feel of her hand in yours, the soft look in her eyes, the sound of her voice ? these absorb you when you find yourself totally alone with the one you love. You guard that time, cherishing it as priceless. You are completely immersed in each other undistracted by anything else.
When you are in love with your life, you have the ability to be there when you need to be. What does this mean? How often have you carried on a conversation with someone and found yourself unable to respond intelligently because you haven't been listening? You were not really there with that person ? your mind was somewhere else.
Being at peace with your top priorities means that you can be focused on whatever you are doing. Your mind doesn't need to wander because you know that you have time set aside to pursue your most important activities. It also means that you are intentional about what you are doing so that you can give yourself permission to set everything else aside except for what presently occupies you. Time with your kids becomes time with your kids where you watch and truly listen to them. Your heart almost explodes during moments when you know that this is part of what you want your life to be. Building relationships with them is your major concern at this precise moment overriding whatever it is that could be distracting you.
4. You know that you stand out.
All of us are made with a deep desire to be loved, to be chosen. Having someone "choose" you fulfills a subconscious need which creates an inestimable sense of worth. There are moments when you discover someone is in love with you when you would move the earth for them if you could.
Having a purpose is a lot like this except for the fact that it lasts longer than the feelings of romance being in love with another person brings. When you know that you are "chosen" for a specific intentional reason in this world, you have an anchor that grounds you. You have a rock to stand on, something upon which to build. No matter what happens, this doesn't change. You are still the same person made in the same way and that is one of the unchangeables we so desperately need in this constantly shifting life.
5. Hard times are still hard but determined perseverance is increased.
Now I know that being in love with someone can be a fickle thing. With a person you do not stay in that romantic era or your love doesn't deepen and grow. Love moves ahead to the reality of relationship and learning to live with someone who doesn't live up to your every expectation. It's important to make a solid commitment to making the bond work or it won't last. The bonus is that the magic still continues if you make room for it.
Being in love with life has its blind and disillusioning moments as well. Unfortunately, there is much that we can not control. But the strength of knowing yourself, knowing your purpose, knowing who you want to be is the strongest force in the world for keeping you on track ? even when you face the most enormous mountains. This is the magic of living. When the clouds clear, you bring yourself back again to where you are going. You keeping moving ahead and hope remains alive because you know it's all part of what you are meant to do.
There is no feeling, no exhilaration like being in love???..with life. My life purpose is "to inspire others to discover and live out the adventure of who they truly are." It's fascinating for me to assist others as they fall in love with their lives as I have. That's the reason for my web site at www.goldrefined.com and the reason for the GOLD Life Performance System. They are the tools. Put them together with an eagerness to discover and the magic begins!
BY Bernice Lupo
Falling In Love with Life
There is no feeling in the world like the feeling of energized, on purpose living.
Have you ever been in love? You smile easily, you lie in bed for a little longer in the morning letting yourself dream and everything you do seems to have more color, more depth. That's a lot how it is when your life is doing what you know it should You fall in love with your life.
1. You only have eyes for what matters.
When another person fills your head, your heart sings and your brain is always returning to the face, the smile, what captivates you about her or him. Each time your thoughts come back to that person throughout the day, you sense a little jump deep inside you. Someone who is very dear to me has recently found herself swept off her feet and she's in her 40's! She laughs away her inner glow by saying, "I feel like a teenager again!"
When you are in love with life, you become enamored with your Life Purpose. You know why you exist, you know where you want to go, who you want to be. The result is like an electric undercurrent that never stops. No matter what you are doing or encountering through the day, you constantly return to purpose. It's yours. It's who you are and out of that comes unending ideas and a steady flow of creativity. How often I wake up in the morning excited to put into action the ideas that have come to me as I stir out of sleep and remember why I am who I am.
2. You easily set out your priorities.
It isn't difficult to decide what to do when you are totally smitten with someone. I've watched romance blossom between my two daughters and the men of their dreams and it's tough to decide to do an activity that doesn't include their company! Being together makes everything more exciting.
When you are in love with life, you know what it is that brings you a sense of wellbeing. And you don't let much interfere with that. If you find yourself being pulled off target, you reassess in light of your true values. Nothing appeals more than spending the majority of your time and energy on what you have determined is yours to hold.
3. You find that you are much more present in whatever you do.
The feel of her hand in yours, the soft look in her eyes, the sound of her voice ? these absorb you when you find yourself totally alone with the one you love. You guard that time, cherishing it as priceless. You are completely immersed in each other undistracted by anything else.
When you are in love with your life, you have the ability to be there when you need to be. What does this mean? How often have you carried on a conversation with someone and found yourself unable to respond intelligently because you haven't been listening? You were not really there with that person ? your mind was somewhere else.
Being at peace with your top priorities means that you can be focused on whatever you are doing. Your mind doesn't need to wander because you know that you have time set aside to pursue your most important activities. It also means that you are intentional about what you are doing so that you can give yourself permission to set everything else aside except for what presently occupies you. Time with your kids becomes time with your kids where you watch and truly listen to them. Your heart almost explodes during moments when you know that this is part of what you want your life to be. Building relationships with them is your major concern at this precise moment overriding whatever it is that could be distracting you.
4. You know that you stand out.
All of us are made with a deep desire to be loved, to be chosen. Having someone "choose" you fulfills a subconscious need which creates an inestimable sense of worth. There are moments when you discover someone is in love with you when you would move the earth for them if you could.
Having a purpose is a lot like this except for the fact that it lasts longer than the feelings of romance being in love with another person brings. When you know that you are "chosen" for a specific intentional reason in this world, you have an anchor that grounds you. You have a rock to stand on, something upon which to build. No matter what happens, this doesn't change. You are still the same person made in the same way and that is one of the unchangeables we so desperately need in this constantly shifting life.
5. Hard times are still hard but determined perseverance is increased.
Now I know that being in love with someone can be a fickle thing. With a person you do not stay in that romantic era or your love doesn't deepen and grow. Love moves ahead to the reality of relationship and learning to live with someone who doesn't live up to your every expectation. It's important to make a solid commitment to making the bond work or it won't last. The bonus is that the magic still continues if you make room for it.
Being in love with life has its blind and disillusioning moments as well. Unfortunately, there is much that we can not control. But the strength of knowing yourself, knowing your purpose, knowing who you want to be is the strongest force in the world for keeping you on track ? even when you face the most enormous mountains. This is the magic of living. When the clouds clear, you bring yourself back again to where you are going. You keeping moving ahead and hope remains alive because you know it's all part of what you are meant to do.
There is no feeling, no exhilaration like being in love???..with life. My life purpose is "to inspire others to discover and live out the adventure of who they truly are." It's fascinating for me to assist others as they fall in love with their lives as I have. That's the reason for my web site at www.goldrefined.com and the reason for the GOLD Life Performance System. They are the tools. Put them together with an eagerness to discover and the magic begins!
BY Bernice Lupo
Monday, February 25, 2008
Look Better, Feel Better
Yikes! It's that me, I though after seeing my reflection. What happened? I feel like a different person and I am right. I went from being a single, ambitious young woman to a loving wife, mother and entrepreneur. All this new roles that I have acquire through life, leave me with more responsibilities and less time on my hands.
So, does this mean I have to sacrifice my physical appearance? I don't think so! Who says that moms can't be trendy or simply look more put together.
Just to make things clear, I am not talking about wearing over revealing clothes, expending every single penny on shopping sprees or basing your whole existence on the way you look.
My advice is to just make time for improving your overall appearance. Even if you are a stay at home mom, make sure you get up a couple of minutes before the kids and do your hair, apply some lotion and don't just wear worn out t shirt, sweat pants etc.
What ever your beauty routine is just make time for it. It is a proven fact, looking better will help you feel better and influence those around you.
Author:Kenia Morales
So, does this mean I have to sacrifice my physical appearance? I don't think so! Who says that moms can't be trendy or simply look more put together.
Just to make things clear, I am not talking about wearing over revealing clothes, expending every single penny on shopping sprees or basing your whole existence on the way you look.
My advice is to just make time for improving your overall appearance. Even if you are a stay at home mom, make sure you get up a couple of minutes before the kids and do your hair, apply some lotion and don't just wear worn out t shirt, sweat pants etc.
What ever your beauty routine is just make time for it. It is a proven fact, looking better will help you feel better and influence those around you.
Author:Kenia Morales
Beauty Sleep - Is Is a Dream?
As women we know that a lack of sleep leaves us irritable; however most of us are unaware of the damage it may be doing to our skin? Besides being an essential component of a healthy lifestyle, getting 8 hours of sleep per night helps improve the texture and the luminosity of our skin. During the night the skin is restored from the harmful effects of daily stress. When we do not get the required sleep our skin suffers. This is especially noticeable in the fragile skin under the eyes. The under eye area is almost fifty percent thinner than the skin on the face. Sleepless nights leaves behind fine lines, dark circles or puffy bags. Cosmetic treatments can soften the effects of sleep deprivation but preventive medicine is the best cure. Eye treatments are limited in their ability and cannot reverse the stress that a lack of sleep will do to the skin.
Sleep experts say that we need 8 hours of sleep per night. However, the latest research shows that women average 6 hours and forty minutes of sleep during the week and 7 hours on the weekend. Besides the extra work that women have to contend with (helping with homework, laundry, cooking, etc.) and the many concerns that keep them from sleep, women are also be kept awake by - small children who wake during the night, teenagers coming home late, aging parents who get up during the night.
What can we do to sleep more peacefully and longer? Here are some hints:
1. Eliminate noise from your bedroom. Bedroom sounds should be low and consistent. Try earplugs.
2. Keep your room dark by using dark fabric on your windows. If that is not possible, try eyeshades.
3. The temperature of the room should be cool.
4. A relaxing bath before you go to bed will induce sleep.
5. Set a schedule to arise, no matter what time you went to bed the night before.
6. Turn your clock so you can't see the time if you wake up in the middle of the night.
7. Keep TV's and computers out of the bedroom, make it a place just for sleep and sex.
8. Get a queen-size mattress if you don't sleep alone. We need room to move.
9. Avoid alcohol before sleeping. While alcohol may help us fall asleep, it will also wake us in the middle of the night.
10. Avoid nicotine before going to bed because it is a stimulant.
11. Don' go to bed hungry or overly full. Have a snack early in the night.
12. Watch your coffee intake. Caffeine from coffee, tea, cola and chocolate can affect you for up to twelve hours.
13. If you fret during the night or if you think of something that you must do the next day, write it down so you can deal with it in the morning.
14. Try natural-fill pillows such as down or feather because they have the most adjustability. If you suffer from back pain put a pillow between your knees for a more comfortable sleep.
Happy Sleeping!!!!!
Author:Sheila Dicks
Sleep experts say that we need 8 hours of sleep per night. However, the latest research shows that women average 6 hours and forty minutes of sleep during the week and 7 hours on the weekend. Besides the extra work that women have to contend with (helping with homework, laundry, cooking, etc.) and the many concerns that keep them from sleep, women are also be kept awake by - small children who wake during the night, teenagers coming home late, aging parents who get up during the night.
What can we do to sleep more peacefully and longer? Here are some hints:
1. Eliminate noise from your bedroom. Bedroom sounds should be low and consistent. Try earplugs.
2. Keep your room dark by using dark fabric on your windows. If that is not possible, try eyeshades.
3. The temperature of the room should be cool.
4. A relaxing bath before you go to bed will induce sleep.
5. Set a schedule to arise, no matter what time you went to bed the night before.
6. Turn your clock so you can't see the time if you wake up in the middle of the night.
7. Keep TV's and computers out of the bedroom, make it a place just for sleep and sex.
8. Get a queen-size mattress if you don't sleep alone. We need room to move.
9. Avoid alcohol before sleeping. While alcohol may help us fall asleep, it will also wake us in the middle of the night.
10. Avoid nicotine before going to bed because it is a stimulant.
11. Don' go to bed hungry or overly full. Have a snack early in the night.
12. Watch your coffee intake. Caffeine from coffee, tea, cola and chocolate can affect you for up to twelve hours.
13. If you fret during the night or if you think of something that you must do the next day, write it down so you can deal with it in the morning.
14. Try natural-fill pillows such as down or feather because they have the most adjustability. If you suffer from back pain put a pillow between your knees for a more comfortable sleep.
Happy Sleeping!!!!!
Author:Sheila Dicks
Coming Clean: The Truth About Soap
Coming Clean: The Truth About Soap
What Is Soap?
Soap is the oldest cleanser around. It is created by a chemical reaction between oils, water and lye. Although lye is used to make soap there is no lye left after saponification (the chemical reaction that makes soap) is complete. There is no such thing as a bar of soap that was made without the use of lye. Different kinds of soap are made using a variety of different oils. Both animal & plant oils can be used in the soap making process, each adding different qualities to the soap.
Conventional Bar Soaps
Much of the soap available in the store today is not really soap at all, but a detergent. Detergents are a petroleum based product, like gasoline and kerosene. Have you ever noticed how regular soap leaves your skin feeling dry, itchy and tight? Alkali, the most common irritant in soap is often the culprit. Others ingredients in mass-marketed soap have been proven harmful to human health and can cause severe skin irritations in some people. These include ingredients such as DEA, Isopropyl Alcohol, BHT and Triclosan (commonly found in anti-bacterial soap). The most common ingredient in conventional bar soaps is sodium tallowate. It is the natural product of combining tallow, or beef fat, with lye. The attractiveness for tallow for mass producing soap is that it processes quickly, produces a hard bar of soap and is cheap and plentiful.
The New Bar On The Block
While there is nothing new about handmade soap, its popularity is growing rapidly. The sales of handmade soap continue to grow as part of society's movement toward buying products that are healthy and good for the environment. With the ever increasing use of synthetic chemicals and studies about their dangerous effects, consumers are on the lookout for more "green" alternatives.
Benefits Of Handmade Soap
Evidence abounds of the healing properties of a handmade bar of soap. Those who suffer from skin conditions such as psoriasis and eczema, as well as people that have sensitive skin or are hypoallergenic often find immediate relief by switching to handmade soap. Compared to store bought soap, handmade soap is very mild. They are often made from vegetable-based oils, such as olive, coconut, and palm and do not contain the potentially harmful chemicals found in conventional bar soap. One of the biggest differences between commercial soap and handmade soap is glycerine. Glycerine is a clear liquid that absorbs water from the air and is a key factor in keeping skin soft and healthy. Glycerin soap is especially good for sensitive and delicate skin, and for children. Because it is a high quality by-product in the soap making process, many mass commercial soap manufacturers often extract the glycerine and sell it as a by-product to be used in higher priced products like lotions and skin creams.
Handmade Soap Is Good For Your Body
For adults, the skin covers approximately 20 square feet of the human body. It is the largest human organ and is the bodies first line of defense against dehydration, temperature, infection and harmful substances. Handmade soaps give your skin the care it deserves and make bathing a gentle, soothing experience.
Handmade Soap Is Good For Your Mind
For many of us today, life seems to move at an often hectic pace. While the stress of everyday life increases, personal time is at minimum. A fragrant, handmade bar of soap is a simple indulgence that fosters a feeling of relaxation and being pampered. Treat yourself or someone you love to the benefits of handmade soap!
About The Author
Chere Deshayes is the owner of Bath Plantation, a company that specializes in fine handcrafted bath and body products. Subscribe to her FREE newsletter at http://www.bathplantation.com/newsletter.html or visit her site at http://www.bathplantation.com.
What Is Soap?
Soap is the oldest cleanser around. It is created by a chemical reaction between oils, water and lye. Although lye is used to make soap there is no lye left after saponification (the chemical reaction that makes soap) is complete. There is no such thing as a bar of soap that was made without the use of lye. Different kinds of soap are made using a variety of different oils. Both animal & plant oils can be used in the soap making process, each adding different qualities to the soap.
Conventional Bar Soaps
Much of the soap available in the store today is not really soap at all, but a detergent. Detergents are a petroleum based product, like gasoline and kerosene. Have you ever noticed how regular soap leaves your skin feeling dry, itchy and tight? Alkali, the most common irritant in soap is often the culprit. Others ingredients in mass-marketed soap have been proven harmful to human health and can cause severe skin irritations in some people. These include ingredients such as DEA, Isopropyl Alcohol, BHT and Triclosan (commonly found in anti-bacterial soap). The most common ingredient in conventional bar soaps is sodium tallowate. It is the natural product of combining tallow, or beef fat, with lye. The attractiveness for tallow for mass producing soap is that it processes quickly, produces a hard bar of soap and is cheap and plentiful.
The New Bar On The Block
While there is nothing new about handmade soap, its popularity is growing rapidly. The sales of handmade soap continue to grow as part of society's movement toward buying products that are healthy and good for the environment. With the ever increasing use of synthetic chemicals and studies about their dangerous effects, consumers are on the lookout for more "green" alternatives.
Benefits Of Handmade Soap
Evidence abounds of the healing properties of a handmade bar of soap. Those who suffer from skin conditions such as psoriasis and eczema, as well as people that have sensitive skin or are hypoallergenic often find immediate relief by switching to handmade soap. Compared to store bought soap, handmade soap is very mild. They are often made from vegetable-based oils, such as olive, coconut, and palm and do not contain the potentially harmful chemicals found in conventional bar soap. One of the biggest differences between commercial soap and handmade soap is glycerine. Glycerine is a clear liquid that absorbs water from the air and is a key factor in keeping skin soft and healthy. Glycerin soap is especially good for sensitive and delicate skin, and for children. Because it is a high quality by-product in the soap making process, many mass commercial soap manufacturers often extract the glycerine and sell it as a by-product to be used in higher priced products like lotions and skin creams.
Handmade Soap Is Good For Your Body
For adults, the skin covers approximately 20 square feet of the human body. It is the largest human organ and is the bodies first line of defense against dehydration, temperature, infection and harmful substances. Handmade soaps give your skin the care it deserves and make bathing a gentle, soothing experience.
Handmade Soap Is Good For Your Mind
For many of us today, life seems to move at an often hectic pace. While the stress of everyday life increases, personal time is at minimum. A fragrant, handmade bar of soap is a simple indulgence that fosters a feeling of relaxation and being pampered. Treat yourself or someone you love to the benefits of handmade soap!
About The Author
Chere Deshayes is the owner of Bath Plantation, a company that specializes in fine handcrafted bath and body products. Subscribe to her FREE newsletter at http://www.bathplantation.com/newsletter.html or visit her site at http://www.bathplantation.com.
Sunday, February 24, 2008
Forgive Me
My Sweet tender girl
The one who lives in my heart
My heart can never bear a tear
Which will make my dear sad
When the reason to make her sad
When i found were the words of my own
I felt like a blink
That let me be dump
So that i can never utter anything
Which make my dear sad
And see her happy all through out
I have no words to beg pardon
Only have words to say
The next time my words make you sad
Let those be my final words in this world
So my dear let those terrible moments I had
When i found you sad
May never repeat
And i say from the bottom of my heart
Forgive me
kanu aravind
The one who lives in my heart
My heart can never bear a tear
Which will make my dear sad
When the reason to make her sad
When i found were the words of my own
I felt like a blink
That let me be dump
So that i can never utter anything
Which make my dear sad
And see her happy all through out
I have no words to beg pardon
Only have words to say
The next time my words make you sad
Let those be my final words in this world
So my dear let those terrible moments I had
When i found you sad
May never repeat
And i say from the bottom of my heart
Forgive me
kanu aravind
Living Water
A wellness of beauty for mind, body & spirit
by Cathy Gatson
"When the well is dry, then we know the worth of water", unfortunately many
of us take it for granted.
The significance of water is so much deeper than drinking 8 to 10 glasses per
day. Although vitally important; water quenches more than just our physical thirst?
Mind/Spirit
Wade in the water?. Just as water is significant in baptism because it symbolizes the cleansing away of our sins and the renewing of our spirit, biblically water is a reminder that when our spirit is dehydrated we can go to God's well and refill our cup over and over again. (John 4:7-14& 7:38). Water represents the tranquility and serenity that is necessary to reflect, renew and seek peace of mind.
Body
Inner - Water is necessary for nutrient and oxygen transport and for absorption and utilization of vitamins and minerals. Our bodies are made up of over 80% water. We lose up to 2 -3 quarts of water per day, more if you exercise. That water loss needs to be replaced. Without enough water, constipation, dehydration and a weakened immune system can occur. 8 - 10 glasses of water per day is the popular belief but did you know for every caffeine beverage you drink like coffee, tea or soda, you must drink an
additional 8 ounces of water. You can determine how much water you need per day by dividing your weight by 2?the result is approximately the amount of water you should drink in ounces. Drinking the daily-recommended amounts of water will result in a healthier, stronger body as well as reduce your risks of bladder infections, increase metabolism, keep healthy bowels and reduces halitosis.
Outer - Water improves elasticity in your skin leaving it more supple. Water also helps the body rid itself of toxins, which results in a more radiant complexion and adds a healthy glow to skin. Keeping your body hydrated not only keeps your skin radiant but it reduces acne flair ups and chapped lips.
There's nothing like a nice warm bath to renew your mind and cleanse your body. Add these goodies to your bath for a more enjoyable experience. Origin's "Peace of Mind"
Tension-releasing vapor bath is very soothing if you like the smell of peppermint and eucalyptus. Or Bath&Body Works' Aromatherapy Sleep Foam Bath is a soothing blend of Lavendar & Vanilla that will leave you on cloud 9.
Exercise - Swimming provides a great workout to your entire body. It's toning from head to toe, while providing an excellent cardiovascular workout. It also strengthens your heart muscles and improves circulation. According to the American Heart Association, just 30-60 minutes of physical activity 3-4 days per week can help reduce your risk for heart disease, stroke, and diabetes. As a regular physical activity, swimming can also help lower your blood pressure and cholesterol. Swimming is a relatively in expensive sport to begin, since you don't need much equipment. For most of us, a good swim cap is all the biggest challenge. For more information on pools in your area, contact your local YMCA, 24 Hour Fitness or gym nearest you. Swiminfo.com gives advice for swimming workouts.
Beauty really does start from within. So if you want to raise your beauty factor from the
inside out, just add water.
Author:Cathy Gatson
by Cathy Gatson
"When the well is dry, then we know the worth of water", unfortunately many
of us take it for granted.
The significance of water is so much deeper than drinking 8 to 10 glasses per
day. Although vitally important; water quenches more than just our physical thirst?
Mind/Spirit
Wade in the water?. Just as water is significant in baptism because it symbolizes the cleansing away of our sins and the renewing of our spirit, biblically water is a reminder that when our spirit is dehydrated we can go to God's well and refill our cup over and over again. (John 4:7-14& 7:38). Water represents the tranquility and serenity that is necessary to reflect, renew and seek peace of mind.
Body
Inner - Water is necessary for nutrient and oxygen transport and for absorption and utilization of vitamins and minerals. Our bodies are made up of over 80% water. We lose up to 2 -3 quarts of water per day, more if you exercise. That water loss needs to be replaced. Without enough water, constipation, dehydration and a weakened immune system can occur. 8 - 10 glasses of water per day is the popular belief but did you know for every caffeine beverage you drink like coffee, tea or soda, you must drink an
additional 8 ounces of water. You can determine how much water you need per day by dividing your weight by 2?the result is approximately the amount of water you should drink in ounces. Drinking the daily-recommended amounts of water will result in a healthier, stronger body as well as reduce your risks of bladder infections, increase metabolism, keep healthy bowels and reduces halitosis.
Outer - Water improves elasticity in your skin leaving it more supple. Water also helps the body rid itself of toxins, which results in a more radiant complexion and adds a healthy glow to skin. Keeping your body hydrated not only keeps your skin radiant but it reduces acne flair ups and chapped lips.
There's nothing like a nice warm bath to renew your mind and cleanse your body. Add these goodies to your bath for a more enjoyable experience. Origin's "Peace of Mind"
Tension-releasing vapor bath is very soothing if you like the smell of peppermint and eucalyptus. Or Bath&Body Works' Aromatherapy Sleep Foam Bath is a soothing blend of Lavendar & Vanilla that will leave you on cloud 9.
Exercise - Swimming provides a great workout to your entire body. It's toning from head to toe, while providing an excellent cardiovascular workout. It also strengthens your heart muscles and improves circulation. According to the American Heart Association, just 30-60 minutes of physical activity 3-4 days per week can help reduce your risk for heart disease, stroke, and diabetes. As a regular physical activity, swimming can also help lower your blood pressure and cholesterol. Swimming is a relatively in expensive sport to begin, since you don't need much equipment. For most of us, a good swim cap is all the biggest challenge. For more information on pools in your area, contact your local YMCA, 24 Hour Fitness or gym nearest you. Swiminfo.com gives advice for swimming workouts.
Beauty really does start from within. So if you want to raise your beauty factor from the
inside out, just add water.
Author:Cathy Gatson
Stay Mentally Focused When Training
When you decide to exercise, try to really stick to your training routine and don't get sidetracked by too much socializing. When you socialize with friends, your mind usually starts to wander off and you really start to lose focus on your main objective, which is to train hard and get out of there. You can always meet up with your friends after your workout and catch up on old times.
A great way to focus and keep your training session upbeat and exciting, is to invest in a mp3 player and load your favorite music on it. Jam out with some cool upbeat techno, hip-hop or some hard rock to get your energy levels up and get you excited during your workout. You will also notice when having your headphones on, you will limit the amount of people who tend to come up and want to chat. If you see friends in the gym, say a quick hello and get to work.
If you notice your friends nagging on you every couple of minutes during your workout, just simply tell them you need to finish your workout and ask them if you can meet up after training for a post workout meal at your favorite local restaurant. You will feel so much better knowing you focused 100% of your energy into your training. You will be energized and ready to recuperate from a great training session.
Author:Kris Bierek
A great way to focus and keep your training session upbeat and exciting, is to invest in a mp3 player and load your favorite music on it. Jam out with some cool upbeat techno, hip-hop or some hard rock to get your energy levels up and get you excited during your workout. You will also notice when having your headphones on, you will limit the amount of people who tend to come up and want to chat. If you see friends in the gym, say a quick hello and get to work.
If you notice your friends nagging on you every couple of minutes during your workout, just simply tell them you need to finish your workout and ask them if you can meet up after training for a post workout meal at your favorite local restaurant. You will feel so much better knowing you focused 100% of your energy into your training. You will be energized and ready to recuperate from a great training session.
Author:Kris Bierek
Top 10 Tips For Finding Time For Exercise
If you're like most people, finding time for
exercise is difficult. Here are my "top 10"
tips to help you in that quest..
1. Make exercise a priority. We all make time
in our lives for the things that are most
important to us. If I told you I'd give you a
million dollars if you exercised everyday for
the next 30 days, would you do it? Sure you
would, because it would suddenly become a
priority. If you're serious about finding time
for exercise, then it must be a priority in
your life.
2. Block out the same time period everyday
for exercise. This way it becomes part of your
daily routine just like brushing your teeth.
Vehemently guard this time period. It is your
time to take care of yourself.
3. Exercise first thing in the morning. This
is when your exercise time is least likely to
get interrupted by other things.
4. Turn off the television. The average adult
spends 16 hours per week watching television.
One of my clients told me that she resolved to
only watch television while she was exercising.
You may not be interested in taking it that far
but you can certainly cut out a few hours of
television a week to make time for exercise.
5. Wake up earlier in the morning to exercise.
Try going to sleep a little earlier and getting
up a little earlier to get your exercise done
first thing in the morning.
6. Spend 30 minutes or so exercising on your
lunch break.
7. Get a book rack for your stair climber or
treadmill and spend some of your reading time
exercising.
8. Visit with your spouse or friend while walking
around the neighborhood rather than sitting on
the couch.
9. Take a couple of days to write down how you
spend your time everyday, then determine how
you can better use your time to fit in exercise.
10. Make your exercise as enjoyable as possible.
You will be much more likely to find time for
things you enjoy.
Get movin'!
Author: Greg Landry, M.S.
exercise is difficult. Here are my "top 10"
tips to help you in that quest..
1. Make exercise a priority. We all make time
in our lives for the things that are most
important to us. If I told you I'd give you a
million dollars if you exercised everyday for
the next 30 days, would you do it? Sure you
would, because it would suddenly become a
priority. If you're serious about finding time
for exercise, then it must be a priority in
your life.
2. Block out the same time period everyday
for exercise. This way it becomes part of your
daily routine just like brushing your teeth.
Vehemently guard this time period. It is your
time to take care of yourself.
3. Exercise first thing in the morning. This
is when your exercise time is least likely to
get interrupted by other things.
4. Turn off the television. The average adult
spends 16 hours per week watching television.
One of my clients told me that she resolved to
only watch television while she was exercising.
You may not be interested in taking it that far
but you can certainly cut out a few hours of
television a week to make time for exercise.
5. Wake up earlier in the morning to exercise.
Try going to sleep a little earlier and getting
up a little earlier to get your exercise done
first thing in the morning.
6. Spend 30 minutes or so exercising on your
lunch break.
7. Get a book rack for your stair climber or
treadmill and spend some of your reading time
exercising.
8. Visit with your spouse or friend while walking
around the neighborhood rather than sitting on
the couch.
9. Take a couple of days to write down how you
spend your time everyday, then determine how
you can better use your time to fit in exercise.
10. Make your exercise as enjoyable as possible.
You will be much more likely to find time for
things you enjoy.
Get movin'!
Author: Greg Landry, M.S.
3 Great Weight Loss Exercises
It's a given that effective weight loss is much more then simply going on a "diet". To really lose weight and (hopefully) keep that weight off, you need to add exercise to the equation. For Most people, weight loss exercise means aerobics ? running, jogging, kickboxing or some other type of routine where you get your heart racing for 30 to 45 minutes.
It's true, that one hour of aerobic exercise probably burns more calories than one hour of weight training. However, the calories burned during exercise are only part of the story. When you're finished lifting weights, your muscles need repair themselves; this repair process burns additional calories. Further, the result of this repair process is additional muscle mass, and guess what --muscles burn calories, even if you're just sitting around. Recently, Curves' Fitness centers revealed the results of two separate studies that prove just that. The studies showed that participants were actually burning, on average, an additional 265 calories per day, because of the additional muscle mass. Meaning they could actually eat more everyday without gaining weight!
Want to really pack some muscle on? Try adding these three exercises to your fitness routine. All three are "compound exercises" meaning they work multiple muscles simultaneously.
The Squat: One of the toughest exercises you can do, the squat, as its name implies, involves squatting down to an almost sitting position, then pushing yourself back up. Squats can be performed with or without added weights. Simply stated, the squat packs muscle on your lower body, muscle that will be burning calories for you, even while you sleep.
The Deadlift: Another great lower body exercise that also hits your shoulders and arms. Using a barbell, you start in an almost kneeling position, keeping your spine straight. You grip the weight(s) about shoulder width apart, then slowly push up until you're standing with the weight at about waist level. After a momentary pause, you slowly lower the weight back to the starting position.
The Bench Press: Here we work the upper body, especially the chest and shoulders. This exercise can be performed using either a barbell or dumb bells. You start by lying on a bench, grip the weights at about shoulder width, press up until just before your arms lock, then slowly lower the weight back to the starting position.
All three of these great exercises have multiple variations; beginners should start with very low weight and practice the exercise to get proper form. Better yet, invest in an hours worth of personal trainer time and have him/her get you started and help you develop an ongoing plan.
Author:David Olsen
It's true, that one hour of aerobic exercise probably burns more calories than one hour of weight training. However, the calories burned during exercise are only part of the story. When you're finished lifting weights, your muscles need repair themselves; this repair process burns additional calories. Further, the result of this repair process is additional muscle mass, and guess what --muscles burn calories, even if you're just sitting around. Recently, Curves' Fitness centers revealed the results of two separate studies that prove just that. The studies showed that participants were actually burning, on average, an additional 265 calories per day, because of the additional muscle mass. Meaning they could actually eat more everyday without gaining weight!
Want to really pack some muscle on? Try adding these three exercises to your fitness routine. All three are "compound exercises" meaning they work multiple muscles simultaneously.
The Squat: One of the toughest exercises you can do, the squat, as its name implies, involves squatting down to an almost sitting position, then pushing yourself back up. Squats can be performed with or without added weights. Simply stated, the squat packs muscle on your lower body, muscle that will be burning calories for you, even while you sleep.
The Deadlift: Another great lower body exercise that also hits your shoulders and arms. Using a barbell, you start in an almost kneeling position, keeping your spine straight. You grip the weight(s) about shoulder width apart, then slowly push up until you're standing with the weight at about waist level. After a momentary pause, you slowly lower the weight back to the starting position.
The Bench Press: Here we work the upper body, especially the chest and shoulders. This exercise can be performed using either a barbell or dumb bells. You start by lying on a bench, grip the weights at about shoulder width, press up until just before your arms lock, then slowly lower the weight back to the starting position.
All three of these great exercises have multiple variations; beginners should start with very low weight and practice the exercise to get proper form. Better yet, invest in an hours worth of personal trainer time and have him/her get you started and help you develop an ongoing plan.
Author:David Olsen
Get Out and Play: Top 7 Outdoor Exercises
Do you remember when our parents used to yell at us to go outside and play? They would get so tired of us running around the house munching junk food and fighting with our siblings that they would practically kick us out of the house!
Well, we may not have the same child-like activities lined up to get outside for anymore, but that doesn't mean that we shouldn't still get out and enjoy the world! Exercising outdoors has many benefits, and they include the following:
- Little or no equipment needed to get a good workout
- No crowded gyms or obnoxious people to put up with
- No driving time to the local fitness facility
- No need to put on makeup or special clothing to workout at the gym
- Vitamin D enhancing sunshine for our skin
- The ability to workout anytime, anywhere - even on vacation
- Two words: Fresh Air
There are probably other reasons that you can think of why an outdoor workout would fit into your particular lifestyle, so now all you have to do is learn what kind of activities can be done outside.
Refer to the following Top 7 list of exercises that are sure to leave you sweaty, worn out, and feeling great when it's all over!
LUNGES
Like all exercises, lunges should be done with absolutely perfect form. When done correctly, a lunge will work every single muscle in your legs at some point throughout the movement, including the all important Gluteus Maximus (that's the primary buttocks muscle, for those of you not anatomically inclined).
Variations on lunges that require no equipment include; Standing Lunges, Alternating Lunges, Elevated Lunges, Rear Lunges, and Walking Lunges.
PUSH UPS
Push ups have always been one of the most effective upper body exercises, but they have somehow gotten lost in the world of shiny chest press machines and fleets of various types of exercise benches. However, the push up is still an incredibly productive exercise, and it requires no equipment whatsoever.
The 3 basic push up movements include Standard Grip, Wide Grip, and Close Grip. Alternating those 3 types will ensure maximal stimulation to the chest, shoulders, and triceps. In addition, you can elevate your hands to make the movement somewhat easier, or elevate your feet to make the movement somewhat harder.
Also, if you are really feeling brave, you can even throw in some Bounce and Clap Push Ups!
SQUATS
Many people simply don't understand the incredible power of doing a Squat the right way. Through improper instruction, inappropriate form, and just plain laziness, the incredible effectiveness of the Squat has been lost in the mix.
Variations including Standing Squats, One-Leg Squats, Plie Squats, Wide-Stance Squats, and Overhead Squats. Think you can't get enough stimulus out of Squats? Try doing 50 perfectly formed repetitions and see how tired your legs are!
STEP UPS
Brutal is the best word to describe this exercise when done properly! Using nothing more than a picnic bench, a piece of playground equipment, or even just a decent size rock, you simply step up onto your elevated surface, step down, and then repeat on the other side alternating back and forth.
By keeping your back straight and your head up the entire time, you will maximize recruitment of all of your leg muscles, and you will get an incredible cardiovascular workout as well. Go for perfect form and you will quickly see the benefit of this great exercise.
CHIN UPS
The outdoor version of Chin Ups and Pull ups can be done using anything from a low-hanging tree branch to any number of different pieces of playground equipment.
When done properly, Chin Ups and Pull Ups will humble most people, even avid exercisers. Bring your body up completely until your chin is at or above your hands, and lower back to the start under control. Repeat for as many as you can do!
UPHILL SPRINTS
Don't try this one until you can run a good 100-yard dash on level ground! This exercise is just what it sounds like - running uphill. Run up a decent size hill as fast as you can, walk back to the bottom, and repeat. Bring oxygen, but leave your pride at home, or else the hill will take it from you!
DUCK WALKS
This exercise is so simple, yet about as hard as it gets. Simply squat down until your thighs are at or below parallel to the ground, stay in that position, and start walking. Go about 10 steps and then walk backwards to your starting point. Repeat as many times as necessary (which won't be many) to reach total exhaustion!
As you can see, doing outdoor exercises has all of the benefits listed above including one benefit that wasn't listed - they are hard! If you are up to the challenge and sick of the gym, give your body and your mind an Earth-moment and get outside and play!
Author:Aaron Potts
Well, we may not have the same child-like activities lined up to get outside for anymore, but that doesn't mean that we shouldn't still get out and enjoy the world! Exercising outdoors has many benefits, and they include the following:
- Little or no equipment needed to get a good workout
- No crowded gyms or obnoxious people to put up with
- No driving time to the local fitness facility
- No need to put on makeup or special clothing to workout at the gym
- Vitamin D enhancing sunshine for our skin
- The ability to workout anytime, anywhere - even on vacation
- Two words: Fresh Air
There are probably other reasons that you can think of why an outdoor workout would fit into your particular lifestyle, so now all you have to do is learn what kind of activities can be done outside.
Refer to the following Top 7 list of exercises that are sure to leave you sweaty, worn out, and feeling great when it's all over!
LUNGES
Like all exercises, lunges should be done with absolutely perfect form. When done correctly, a lunge will work every single muscle in your legs at some point throughout the movement, including the all important Gluteus Maximus (that's the primary buttocks muscle, for those of you not anatomically inclined).
Variations on lunges that require no equipment include; Standing Lunges, Alternating Lunges, Elevated Lunges, Rear Lunges, and Walking Lunges.
PUSH UPS
Push ups have always been one of the most effective upper body exercises, but they have somehow gotten lost in the world of shiny chest press machines and fleets of various types of exercise benches. However, the push up is still an incredibly productive exercise, and it requires no equipment whatsoever.
The 3 basic push up movements include Standard Grip, Wide Grip, and Close Grip. Alternating those 3 types will ensure maximal stimulation to the chest, shoulders, and triceps. In addition, you can elevate your hands to make the movement somewhat easier, or elevate your feet to make the movement somewhat harder.
Also, if you are really feeling brave, you can even throw in some Bounce and Clap Push Ups!
SQUATS
Many people simply don't understand the incredible power of doing a Squat the right way. Through improper instruction, inappropriate form, and just plain laziness, the incredible effectiveness of the Squat has been lost in the mix.
Variations including Standing Squats, One-Leg Squats, Plie Squats, Wide-Stance Squats, and Overhead Squats. Think you can't get enough stimulus out of Squats? Try doing 50 perfectly formed repetitions and see how tired your legs are!
STEP UPS
Brutal is the best word to describe this exercise when done properly! Using nothing more than a picnic bench, a piece of playground equipment, or even just a decent size rock, you simply step up onto your elevated surface, step down, and then repeat on the other side alternating back and forth.
By keeping your back straight and your head up the entire time, you will maximize recruitment of all of your leg muscles, and you will get an incredible cardiovascular workout as well. Go for perfect form and you will quickly see the benefit of this great exercise.
CHIN UPS
The outdoor version of Chin Ups and Pull ups can be done using anything from a low-hanging tree branch to any number of different pieces of playground equipment.
When done properly, Chin Ups and Pull Ups will humble most people, even avid exercisers. Bring your body up completely until your chin is at or above your hands, and lower back to the start under control. Repeat for as many as you can do!
UPHILL SPRINTS
Don't try this one until you can run a good 100-yard dash on level ground! This exercise is just what it sounds like - running uphill. Run up a decent size hill as fast as you can, walk back to the bottom, and repeat. Bring oxygen, but leave your pride at home, or else the hill will take it from you!
DUCK WALKS
This exercise is so simple, yet about as hard as it gets. Simply squat down until your thighs are at or below parallel to the ground, stay in that position, and start walking. Go about 10 steps and then walk backwards to your starting point. Repeat as many times as necessary (which won't be many) to reach total exhaustion!
As you can see, doing outdoor exercises has all of the benefits listed above including one benefit that wasn't listed - they are hard! If you are up to the challenge and sick of the gym, give your body and your mind an Earth-moment and get outside and play!
Author:Aaron Potts
One Point Two Billion
In this surreal world of the internet, anyone, even you, can put your point across to a staggering number of people inevery country on the planet.
From political activists to artists and writers, can now findan audience to take notice of them where they could not getmuch attention in their local community. Their horizons have been dramatically extended, so their work will travel on indefinately with no end in sight as in entering a collosalblack hole.
Where does their online work go? Where does it come to a stop?The answer is, it will go on as long as the internet is there.Even after they have no longer maintained a web site, their work can be handed on to other sites, to add content.
There are too, website archive sites who keep copies of websitesfor people to look at now and in the future. Twenty years from now people will be able to look through archived websites to seewhat was new then, what were the prices, what the stock marketwas doing, what writers and artists were putting out, and the list goes on and on. Ideal for a writer in the future.Not only will people be able to see what was going on, but in some cases will be able to hear what peple had to say, for websites now are using music, video, and sound.For those aspiring authors, and everyone it has often been said,has a book within them, can write their great work of literature,compile it to an e-book, and pass it around the internet, whereit could go the rounds for ever more, long after the author hasdied. Conventional authors could hardly say that about their hardback or paperback books.
At this moment in time, maybe only 40% to 60% of people in anycountry log on to the internet every day, but the numbers keepgrowing every year, and for those wanting to make a living outof the internet, the future potential is enormous.Consider the Asian market where the internet is fairly new, with China as the next real big explosive market with unlimited potential. Credit cards in China are unheard of, except for anelite minority. To receive payment for anything over theinternet you would either, have to wait another 50 years if youwant to be paid by credit card, or persuade your Chinese clients to open an internet payment account online with the likes ofStormpay, which is an innovative new company, who will take anyform of payment to credit your new account, even cash, or bankcheck. Stormpay even have 'WalkUp' offices around the world inmajor cities and more are being established where a client candeposit cash to credit their account for use on the internet.
Then the client can pay for anything on your site, e-books, software, music etc., if you also open a Stormpayaccount for receipt of the credits, all you need to open an account initially, is an email address. Could not be simpler.Credit cards over the internet could be a thing of the past,many people still will not use credit cards over the internetbecause of hackers, so what better way of secure transactionsdo you need than a Stormpay account? It gives confidence toyour clients who need not hesitate to make a payment, there andthen, for whatever type of goods and services you provide.
Consider another aspect of selling to Asia and China inparticular. Most of the internet to-day is based on the Englishlanguage, but that is not the language they understand in Asia and China. So, to sell to them you would have to make your sitemulti-lingual. This could be just a few captions in Asian or Chinese languages together with a button they can click on forweb pages in their own language. Or failing that, clicking ona picture of an item on the screen can bring up a voice intheir language to explain what it is and how much it costs, andto pay for it, they don't need a credit card, just click on a link to to Stormpay's site and sign up for an account and subsequently they can pay for anything on your site instantly. The voice in their own language can be reassuring to the client.Consider once again, if you intend selling to the vast Chinesepopulation, the enormous potential of this untapped market, if you could only make a single dollar from each one living there,you would be rich beyond your wildest dreams, for the populationtotals ONE POINT TWO BILLION and still counting.
_____________________________________________________________
Author:Tony Dean
From political activists to artists and writers, can now findan audience to take notice of them where they could not getmuch attention in their local community. Their horizons have been dramatically extended, so their work will travel on indefinately with no end in sight as in entering a collosalblack hole.
Where does their online work go? Where does it come to a stop?The answer is, it will go on as long as the internet is there.Even after they have no longer maintained a web site, their work can be handed on to other sites, to add content.
There are too, website archive sites who keep copies of websitesfor people to look at now and in the future. Twenty years from now people will be able to look through archived websites to seewhat was new then, what were the prices, what the stock marketwas doing, what writers and artists were putting out, and the list goes on and on. Ideal for a writer in the future.Not only will people be able to see what was going on, but in some cases will be able to hear what peple had to say, for websites now are using music, video, and sound.For those aspiring authors, and everyone it has often been said,has a book within them, can write their great work of literature,compile it to an e-book, and pass it around the internet, whereit could go the rounds for ever more, long after the author hasdied. Conventional authors could hardly say that about their hardback or paperback books.
At this moment in time, maybe only 40% to 60% of people in anycountry log on to the internet every day, but the numbers keepgrowing every year, and for those wanting to make a living outof the internet, the future potential is enormous.Consider the Asian market where the internet is fairly new, with China as the next real big explosive market with unlimited potential. Credit cards in China are unheard of, except for anelite minority. To receive payment for anything over theinternet you would either, have to wait another 50 years if youwant to be paid by credit card, or persuade your Chinese clients to open an internet payment account online with the likes ofStormpay, which is an innovative new company, who will take anyform of payment to credit your new account, even cash, or bankcheck. Stormpay even have 'WalkUp' offices around the world inmajor cities and more are being established where a client candeposit cash to credit their account for use on the internet.
Then the client can pay for anything on your site, e-books, software, music etc., if you also open a Stormpayaccount for receipt of the credits, all you need to open an account initially, is an email address. Could not be simpler.Credit cards over the internet could be a thing of the past,many people still will not use credit cards over the internetbecause of hackers, so what better way of secure transactionsdo you need than a Stormpay account? It gives confidence toyour clients who need not hesitate to make a payment, there andthen, for whatever type of goods and services you provide.
Consider another aspect of selling to Asia and China inparticular. Most of the internet to-day is based on the Englishlanguage, but that is not the language they understand in Asia and China. So, to sell to them you would have to make your sitemulti-lingual. This could be just a few captions in Asian or Chinese languages together with a button they can click on forweb pages in their own language. Or failing that, clicking ona picture of an item on the screen can bring up a voice intheir language to explain what it is and how much it costs, andto pay for it, they don't need a credit card, just click on a link to to Stormpay's site and sign up for an account and subsequently they can pay for anything on your site instantly. The voice in their own language can be reassuring to the client.Consider once again, if you intend selling to the vast Chinesepopulation, the enormous potential of this untapped market, if you could only make a single dollar from each one living there,you would be rich beyond your wildest dreams, for the populationtotals ONE POINT TWO BILLION and still counting.
_____________________________________________________________
Author:Tony Dean
5 Tips for Online Shopping
5 Tips for Online Shopping
Shopping online has become more and more popular in America as we are all looking to save a little time and money. E-commerce sales are growing at astronomical numbers ranging from 20-25% per year. And according to Forrester Research, 40% of households are using coupons in their web shopping. The huge increases are obvious: the online savings and discounts are impossible to match by traditional stores constrained by the overhead costs of employees, rent, and insurance. By using some of the tips and tricks mentioned below, you'll be able to take further advantage of a new American pastime: saving with online shopping!
Tip #1: Don't buy Ebay. We all know online auctions seem like such a great deal, and it's easy to get caught up in the emotion of auction. Thing is, auction sites like Ebay and Ubid have become saturated with buyers AND sellers, so virtually any discount found is quickly sought by re-distributors who then add their own markups to your purchase. The online marketplace has enough people out there that you can end up spending hundreds of extra dollars for the same things found in your local mall! Don't let your emotions get involved ? these are not the right places for the aware shopper.
Tip #2: Never pay retail. Take this scenario: You find something you want to buy, maybe the latest craze or fad such as the Ipod. Should you really pay the price that Apple is offering? No! You can find many deals and coupons for the same purchase just by typing, for example, "ipod coupons" into Google. Spend a little time searching through the top ten to twenty results, you're sure to find the same product for a significant discount. Sometimes, by filling out a survey or signing up for an email list, you'll get additional savings and many times you can even get your product for free!
Tip #3: Get over your instant gratification desire. Just admit it, buying something always gives you a good feeling and you can't wait to take pleasure in that new purchase. Anything you're buying at the mall for that same good feeling can usually be found for a huge discount online. You just have to be willing to wait for the short 2-5 days that it takes for shipping. It's definitely worth the savings to able to control your emotions and hold off until it arrives via UPS!
Tip #4: Watch out for excessive shipping charges. Many times retailers slash their costs to get the sale but then charge more for shipping. Make sure to check the final cost to ensure you didn't receive any unwarranted charges. You should also find a free shipping deal at any of the online coupon sites. Sometimes the shipping can cost more than your purchase!
Tip #5: Online coupons: Were you aware of online coupon websites that have discount and promotion codes to nearly all internet stores? These types of websites always have up to date discount offers arranged by category or store, so you can always find something on sale. It's not only a way to get a good deal but you can also find some of the free shipping offers listed in tip #4. Just be careful to check for a coupon code before making any internet purchase. It's a simple way to find extra savings.
Melanie Breeze
http://www.couponchief.com
Shopping online has become more and more popular in America as we are all looking to save a little time and money. E-commerce sales are growing at astronomical numbers ranging from 20-25% per year. And according to Forrester Research, 40% of households are using coupons in their web shopping. The huge increases are obvious: the online savings and discounts are impossible to match by traditional stores constrained by the overhead costs of employees, rent, and insurance. By using some of the tips and tricks mentioned below, you'll be able to take further advantage of a new American pastime: saving with online shopping!
Tip #1: Don't buy Ebay. We all know online auctions seem like such a great deal, and it's easy to get caught up in the emotion of auction. Thing is, auction sites like Ebay and Ubid have become saturated with buyers AND sellers, so virtually any discount found is quickly sought by re-distributors who then add their own markups to your purchase. The online marketplace has enough people out there that you can end up spending hundreds of extra dollars for the same things found in your local mall! Don't let your emotions get involved ? these are not the right places for the aware shopper.
Tip #2: Never pay retail. Take this scenario: You find something you want to buy, maybe the latest craze or fad such as the Ipod. Should you really pay the price that Apple is offering? No! You can find many deals and coupons for the same purchase just by typing, for example, "ipod coupons" into Google. Spend a little time searching through the top ten to twenty results, you're sure to find the same product for a significant discount. Sometimes, by filling out a survey or signing up for an email list, you'll get additional savings and many times you can even get your product for free!
Tip #3: Get over your instant gratification desire. Just admit it, buying something always gives you a good feeling and you can't wait to take pleasure in that new purchase. Anything you're buying at the mall for that same good feeling can usually be found for a huge discount online. You just have to be willing to wait for the short 2-5 days that it takes for shipping. It's definitely worth the savings to able to control your emotions and hold off until it arrives via UPS!
Tip #4: Watch out for excessive shipping charges. Many times retailers slash their costs to get the sale but then charge more for shipping. Make sure to check the final cost to ensure you didn't receive any unwarranted charges. You should also find a free shipping deal at any of the online coupon sites. Sometimes the shipping can cost more than your purchase!
Tip #5: Online coupons: Were you aware of online coupon websites that have discount and promotion codes to nearly all internet stores? These types of websites always have up to date discount offers arranged by category or store, so you can always find something on sale. It's not only a way to get a good deal but you can also find some of the free shipping offers listed in tip #4. Just be careful to check for a coupon code before making any internet purchase. It's a simple way to find extra savings.
Melanie Breeze
http://www.couponchief.com
Wednesday, February 20, 2008
How to Get Rid of Belly Fat : Get Rid of Belly Fat With Your Mojo
If you have the right motivation, you will get rid of your belly fat.
Your motivation is a passion that can burn bright, but once it starts to fade, it can be hard to
kick-start the 'mojo'.
If you're struggling to stay on track with your fat loss efforts, here are 5 tips to get back your mojo.
1) Find a Friend
Running with someone else is not only a great way to share a common goal, it's a great way to commit to
your goals.
2) Pump It Up
Grab your ipod, don the headphones and psyche yourself up to the beat of your favorite tunes.
It's a great way to lift yourself up and get the adrenalin going.
3) Mix It Up
If the idea of doing the same workout routine or eating the same meal over and over again is getting to you - time for a change.
Variety is the spice of life - the more foods and workouts you try, the better your chance of sticking to your fat loss routine.
4) Cheat Your Diet
No one ever said you can't eat a piece of mud cake.
Spoil yourself occasionally to break the routine - and enjoy that slice of cake.
Do that, and you'll add more spice to your mojo.
5) Set A Goal
Have something to work towards, whether it's losing 8 pounds in 1 month, or just feeling fit and fabulous can be a great motivator.
Whenever you feel less than enthusiastic, remind yourself how amazing you'll feel when you get rid of your belly fat.
Eventually when you start eating healthy and working out, it'll become habitual that a day without it, seems less fulfilling.
It might be hard to imagine at first when you're struggling to get the mojo, but this is how to get rid of belly fat.
Your motivation is a passion that can burn bright, but once it starts to fade, it can be hard to
kick-start the 'mojo'.
If you're struggling to stay on track with your fat loss efforts, here are 5 tips to get back your mojo.
1) Find a Friend
Running with someone else is not only a great way to share a common goal, it's a great way to commit to
your goals.
2) Pump It Up
Grab your ipod, don the headphones and psyche yourself up to the beat of your favorite tunes.
It's a great way to lift yourself up and get the adrenalin going.
3) Mix It Up
If the idea of doing the same workout routine or eating the same meal over and over again is getting to you - time for a change.
Variety is the spice of life - the more foods and workouts you try, the better your chance of sticking to your fat loss routine.
4) Cheat Your Diet
No one ever said you can't eat a piece of mud cake.
Spoil yourself occasionally to break the routine - and enjoy that slice of cake.
Do that, and you'll add more spice to your mojo.
5) Set A Goal
Have something to work towards, whether it's losing 8 pounds in 1 month, or just feeling fit and fabulous can be a great motivator.
Whenever you feel less than enthusiastic, remind yourself how amazing you'll feel when you get rid of your belly fat.
Eventually when you start eating healthy and working out, it'll become habitual that a day without it, seems less fulfilling.
It might be hard to imagine at first when you're struggling to get the mojo, but this is how to get rid of belly fat.
Monday, February 11, 2008
How to Get Back Your ZZZZZs
• Avoid watching TV, eating and discussing emotional issues in bed.
• Minimize noise, light and temperature extremes in the bedroom.
• Try not to drink fluids after 8pm.
• Avoid naps or take short ones (no more than 25 minutes).
• Don’t smoke near bedtime.
• Don’t drink caffeine at least four hours before bedtime.
• Avoid eating, exercising and alcohol before bedtime.
• Do you sleep with a pet? If you have pet allergies this could interfere with a good nights rest or maybe your pet’s movements wake you up. If this is the case, consider getting your pet its own sleeping space.
• Lose weight and exercise regularly to decrease snoring, sleep apnea and other chronic conditions that affect sleep.
• Don’t ignore depression – seek help from family, friends or a professional.
• Reduce stress by practicing meditation or performing relaxation exercises before bedtime. Look into aromatherapy, music or yoga and how these things can help.
• If despite your efforts nothing seems to work, talk to your doctor about other options you might consider.
Don’t deprive yourself of the sleep you need. Remember, everything seems a little better after a good night’s rest
Source : www.AARP.org
Good Health Rests On A Good Night's Sleep
There is nothing like a good night’s sleep. When you wake up rested, you are ready to take on the day! However, if you are among the 15% of Americans who suffer from insomnia serious enough to require medical attention – the outlook is not so perky.
Your body needs enough rest to work right. In fact, getting enough sleep is one of the most important things you can do for your health, along with eating right and getting enough exercise.
Changes to our sleep patterns are a part of the normal aging process. As we age we tend to have a harder time falling asleep and more trouble staying asleep – which is a problem because research shows that our sleep needs remain constant throughout adulthood and that it is a misconception to think that sleep needs decline as we get older.
Did You Know?
• Older women are more likely to experience insomnia than older men
• More than 50% of people older than 64 have some form of sleep condition
• Reducing sleep by as little as 1-1/2 hours for just one night reduces daytime alertness by 1/3
• Excessive daytime sleepiness impairs memory and ability to think and process information
• Long-term sleep deprivation increases risk of high blood pressure, heart attack and stroke
So what is keeping us awake?
A number of factors acting alone or in conjunction will often influence our sleep experience.
Physiological Factors
• Changes in the patterns of our sleep (as we age we tend to spend more time in the lighter stages of sleep vs. deep sleep)
• Changes in internal rhythm cycles that coordinate the timing of our bodily functions
• Increase in the number of times we wake up at night related to various factors such as sleep apnea (the more this happens, the less sleep time we accumulate)
• Chronic pain brought on by health conditions such as arthritis, heartburn or heart disease
• Restless legs or muscle spasms
• Snoring
Psychological Factors
• Depression
• Stress
Environmental/ Personal Factors
• Social or recreational drug use – caffeine, nicotine and alcohol
• Environmental noise – television, radio, snoring, street noise, etc.
• Poor bed/mattress condition
• Poor scheduling – eating and/or exercising too late, napping too long/often during day
If you are having occasional difficulty sleeping or are suffering from insomnia, there is a lot you can do to get a better night’s sleep, feel refreshed when you awake and remain alert throughout the day.
Source :www.aarp.org
Your body needs enough rest to work right. In fact, getting enough sleep is one of the most important things you can do for your health, along with eating right and getting enough exercise.
Changes to our sleep patterns are a part of the normal aging process. As we age we tend to have a harder time falling asleep and more trouble staying asleep – which is a problem because research shows that our sleep needs remain constant throughout adulthood and that it is a misconception to think that sleep needs decline as we get older.
Did You Know?
• Older women are more likely to experience insomnia than older men
• More than 50% of people older than 64 have some form of sleep condition
• Reducing sleep by as little as 1-1/2 hours for just one night reduces daytime alertness by 1/3
• Excessive daytime sleepiness impairs memory and ability to think and process information
• Long-term sleep deprivation increases risk of high blood pressure, heart attack and stroke
So what is keeping us awake?
A number of factors acting alone or in conjunction will often influence our sleep experience.
Physiological Factors
• Changes in the patterns of our sleep (as we age we tend to spend more time in the lighter stages of sleep vs. deep sleep)
• Changes in internal rhythm cycles that coordinate the timing of our bodily functions
• Increase in the number of times we wake up at night related to various factors such as sleep apnea (the more this happens, the less sleep time we accumulate)
• Chronic pain brought on by health conditions such as arthritis, heartburn or heart disease
• Restless legs or muscle spasms
• Snoring
Psychological Factors
• Depression
• Stress
Environmental/ Personal Factors
• Social or recreational drug use – caffeine, nicotine and alcohol
• Environmental noise – television, radio, snoring, street noise, etc.
• Poor bed/mattress condition
• Poor scheduling – eating and/or exercising too late, napping too long/often during day
If you are having occasional difficulty sleeping or are suffering from insomnia, there is a lot you can do to get a better night’s sleep, feel refreshed when you awake and remain alert throughout the day.
Source :www.aarp.org
Friday, February 1, 2008
Developing our sense of humor
Laughter is a birthright, a natural part of life. The part of the brain that connects to and facilitates laughter is among the first parts of the nervous system to come on line after birth. Infants begin smiling during the first weeks of life and laugh out loud within months of being born. Even if you did not grow up in a household where laughter was a common sound, you can learn to laugh at any stage of life.
We may begin by setting aside special times to seek out humor and laughter, as we do with working out. But eventually, we want to incorporate humor and laughter into the fabric of our lives, finding it naturally in everything we do. Here are ways to start.
Smile. Smiling is the beginning of laughter. Like laughter, it’s contagious. Pioneers in “laugh therapy,” find it’s possible to laugh without even experiencing a funny event. The same holds for smiling. When you look at someone or see something even mildly pleasing, practice smiling.
Count your blessings. Literally make a list. The simple act of considering the good things in your life will distance you from negative thoughts that are a barrier to humor and laughter. When in a state of sadness, we have further to travel to get to humor and laughter.
When you hear laughter, move toward it. Sometimes humor and laughter are private, a shared joke among a small group, but usually not. More often, people are very happy to share something funny because it gives them an opportunity to laugh again and feed off the humor you find in it. When you hear laughter, seek it out and ask, “What’s funny?”
Spend time with people who have successfully incorporated humor into their lives. These are people who naturally take life lightly, who routinely find ordinary events hysterical. Their points of view and their laughter are contagious.
Humor improves mental and emotional health
Humor is a powerful emotional medicine that can lower stress, dissolve anger and unite families in troubled times. Mood is elevated by striving to find humor in difficult and frustrating situations. Laughing at ourselves and the situation helps reveal that small things are not the earth-shaking events they sometimes seem to be. Looking at a problem from a different perspective can make it seem less formidable and provide opportunities for greater objectivity and insight. Humor also helps us avoid loneliness by connecting with others who are attracted to genuine cheerfulness. And the good feeling that we get when we laugh can remain with us as an internal experience even after the laughter subsides.
Mental health professionals point out that humor can also teach perspective by helping patients to see reality rather than the distortion that supports their distress. Humor shifts the ways in which we think, and distress is greatly associated with the way we think. It is not situations that generate our stress, it is the meaning we place on the situations. Humor adjusts the meaning of an event so that it is not so overwhelming.
Here are some additional things we can do to improve our mood, enjoyment of life and mental health.
Attempt to laugh at situations rather than bemoan them – this helps improve our disposition and the disposition of those around us.
Use cathartic laughter to release pent-up feelings of anger and frustration in socially acceptable ways.
Laugh as a means of reducing tension because laughter is often followed by a state of relaxation.
Lower anxiety by visualizing a humorous situation to replace the view of an anxiety-producing situation
A healthy sense of humor is related to being able to laugh at oneself and one's life. Laughing at oneself can be a way of accepting and respecting oneself. Lack of a sense of humor is directly related to lower self esteem. (Note that laughing at oneself can also be unhealthy if one laughs as a way of self degradation.)
Health benefits of humor and laughter
Laughter activates the chemistry of the will to live and increases our capacity to fight disease. Laughing relaxes the body and reduces problems associated with high blood pressure, strokes, arthritis, and ulcers. Some research suggests that laughter may also reduce the risk of heart disease. Historically, research has shown that distressing emotions (depression, anger, anxiety, and stress) are all related to heart disease. A study done at the University of Maryland Medical Center suggests that a good sense of humor and the ability to laugh at stressful situations helps mitigate the damaging physical effects of distressing emotions.
A good hearty laugh can help:
-reduce stress
-lower blood pressure
-elevate mood
-boost immune system
-improve brain functioning
-protect the heart
-connect you to others
-foster instant relaxation
-make you feel good.
-Laughter's Effects on the Body
Laughter lowers blood pressure People who laugh heartily on a regular basis have lower standing blood pressure than the average person. When people have a good laugh, initially the blood pressure increases, but then it decreases to levels below normal. Breathing then becomes deeper which sends oxygen enriched blood and nutrients throughout the body.
Humor changes our biochemical state. Laughter decreases stress hormones and increases infection fighting antibodies. It increases our attentiveness, heart rate, and pulse.
Laughter protects the heart. Laughter, along with an active sense of humor, may help protect you against a heart attack, according to the study at the University of Maryland Medical Center (cited above). The study, which is the first to indicate that laughter may help prevent heart disease, found that people with heart disease were 40 percent less likely to laugh in a variety of situations compared to people of the same age without heart disease.
Laughter gives our bodies a good workout. Laughter can be a great workout for your diaphragm, abdominal, respiratory, facial, leg, and back muscles. It massages abdominal organs, tones intestinal functioning, and strengthens the muscles that hold the abdominal organs in place. Not only does laughter give your midsection a workout, it can benefit digestion and absorption functioning as well. It is estimated that hearty laughter can burn calories equivalent to several minutes on the rowing machine or the exercise bike.
Aerobic exercise
What 30 minutes a day can do for your body
Is 30 minutes a day of aerobic exercise the magic bullet you've been looking for? With benefits ranging from heart disease prevention to stress reduction, it's one of the best things you can do for your health.
Aerobic exercise — a type of movement such as walking or bicycling that gets your heart pumping and increases your oxygen intake — can help you live longer and healthier and can help you prevent and manage chronic health conditions.
Take a look at the many benefits associated with aerobic exercise. Get motivated to reap the rewards.
How your body responds to aerobic exercise
During aerobic exercise, you repeatedly move large muscles in your arms, legs and hips. Aerobic fitness, also called cardiovascular fitness, refers to the ability of your heart, blood vessels and lungs (cardiovascular system) to supply fuel during sustained physical activity.
When you're aerobically fit, your body more efficiently takes in and uses oxygen to sustain movement more efficiently. To sustain repetitive muscle movement, your body:
1. Takes in more oxygen. You breathe faster and more deeply to maximize the amount of oxygen in your blood stream.
2. Pumps blood faster and more forcefully. To produce energy and deliver oxygen more effectively to the rest of your body, your heart beats faster. The force of each beat of your heart increases to maximize blood flow to your muscles and back to your lungs.
3. Increases the diameter and number of small blood vessels. To get more oxygen to your muscles, small blood vessels (capillaries) dilate and carry away waste products, such as carbon dioxide and lactic acid. Over time, more capillaries will actually develop in the muscle to provide for more efficient oxygen delivery and waste removal.
4. Avoids overheating. Your body warms up when you repeatedly move your muscles. To compensate for the rise in temperature, your body releases heat into the air as you breathe out. You also lose heat, water and minerals as you sweat.
5. Releases endorphins. Regular aerobic exercise releases endorphins, your body's natural painkillers.
Your body is a complex machine that will get stronger and more efficient as it adapts to a regular program of aerobic exercise.
Is 30 minutes a day of aerobic exercise the magic bullet you've been looking for? With benefits ranging from heart disease prevention to stress reduction, it's one of the best things you can do for your health.
Aerobic exercise — a type of movement such as walking or bicycling that gets your heart pumping and increases your oxygen intake — can help you live longer and healthier and can help you prevent and manage chronic health conditions.
Take a look at the many benefits associated with aerobic exercise. Get motivated to reap the rewards.
How your body responds to aerobic exercise
During aerobic exercise, you repeatedly move large muscles in your arms, legs and hips. Aerobic fitness, also called cardiovascular fitness, refers to the ability of your heart, blood vessels and lungs (cardiovascular system) to supply fuel during sustained physical activity.
When you're aerobically fit, your body more efficiently takes in and uses oxygen to sustain movement more efficiently. To sustain repetitive muscle movement, your body:
1. Takes in more oxygen. You breathe faster and more deeply to maximize the amount of oxygen in your blood stream.
2. Pumps blood faster and more forcefully. To produce energy and deliver oxygen more effectively to the rest of your body, your heart beats faster. The force of each beat of your heart increases to maximize blood flow to your muscles and back to your lungs.
3. Increases the diameter and number of small blood vessels. To get more oxygen to your muscles, small blood vessels (capillaries) dilate and carry away waste products, such as carbon dioxide and lactic acid. Over time, more capillaries will actually develop in the muscle to provide for more efficient oxygen delivery and waste removal.
4. Avoids overheating. Your body warms up when you repeatedly move your muscles. To compensate for the rise in temperature, your body releases heat into the air as you breathe out. You also lose heat, water and minerals as you sweat.
5. Releases endorphins. Regular aerobic exercise releases endorphins, your body's natural painkillers.
Your body is a complex machine that will get stronger and more efficient as it adapts to a regular program of aerobic exercise.
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