30 Minute Fitness Tip: Self Esteem Booster

An Exercise in Self-Esteem
Exercise Your Way to Feeling Better About Yourself
By Dean Anderson, Fitness & Behavior Expert

If you’re like most people who want to lose weight, you probably think that shedding a few pounds will help you feel better about yourself. And chances are, you see exercise simply as something you need to do to accomplish that goal. But here’s something you may not know: this "necessary evil" approach to exercise may actually be preventing you from feeling better about yourself right now—even before the number on the scale or reflection in the mirror matches up with your ideal.

A simple attitude adjustment may help you start feeling a lot more comfortable in your skin right now—and this, in turn, can make your weight loss journey a lot easier and more pleasant. Here’s what you need to know to decide if you need to adjust your exercise attitude, and if so, how to do exactly that.

Making Friends with Your Body: The Roots of High Self-Esteem

There’s no doubt that feeling comfortable in your own skin is an important part of that “feeling-good-about-yourself” goal (also known as high self-esteem) you're trying to achieve. But the more you learn about the roots of self-esteem, the clearer it becomes that what helps the most has very little to do with achieving some abstract ideal, like a certain weight or look. In fact, there are many, many cases where people work very hard on goals like this—and even achieve them—only to find that they're still unsatisfied and unhappy. What does seem to have major, positive effects on self-esteem is the process of moving yourself—the right way—from where you are towards where you would like to be.

The journey is more important than the destination.

To be a little more precise, the best way to increase your self-esteem is to actively and effectively engage in something that is both good for you and consistent with your expressed goals. Both of these are key elements. If your goal isn't good for you, because it's unrealistic or strongly based on what you think other people want or expect from you (like trying to look like a model when your body can’t naturally achieve or maintain that), then you are going to face problems feeling good about yourself. Nothing you do will ever be good enough.

You’ll have the same problem if your actions aren’t consistent with your goals, like going on an unhealthy crash diet to achieve a healthy weight. To feel good about yourself, you have to treat yourself as if you are already someone worthy of respect and good treatment. If that means “faking it until you make it,” then that is where you need to start.

Exercising the “Right” Way, for the “Right” Reasons

If you are carrying a lot of unhelpful baggage in the form of poor body acceptance, negative body image, or even body-rejection due to excess weight, then exercising the right way and for the right reasons may well be your shortest, fastest, and easiest path away from these problems.

But you’ll need a particular kind of attitude and approach, one that will help you begin appreciating your body for what it can do right now, and allowing it to be your guide and teacher on your journey towards change—not an object of your contempt and ridicule. Here are the basic elements of such an attitude:
Exercise for the “right” reasons.

There aren’t many bad reasons to exercise of course, so in a pinch you should take advantage of whatever gets you going. But certain attitudes and approaches will help you get a better self-esteem boost. It helps a lot, for example, to tell yourself that you are working out because it is good for your body and you want to take good care of your body. When you do that, you affirm that you and your body are friends—not enemies—and you open yourself up for healthy communication with your body, allowing it to tell you what you need. This will work much better than setting out to burn calories so you can get rid of all that ugly fat you can’t stand.
Don’t just mark time. Make exercise a challenge and notice how you respond.

The simple act of setting personal performance goals and watching yourself achieve them can work wonders. Keep a journal where you record what you do during your exercise sessions, noting the improvements in your capacities over time. Hold little competitions against yourself, trying to improve on your personal bests (not world records) a few times a month, and reward yourself when you succeed. Pay special attention to how exercise affects your mood, and let your body teach you how to use the type and intensity of the exercise you do to influence your state of mind.
Turn some exercise time into playtime.

You are, among other things, an animal with a body that needs to play. Notice how happy and excited your dog or child is when he gets to go out and play—especially when you physically play together. There is a part of you that still feels the same way. This need doesn’t go away just because you get older, become more serious, or are a little out of shape. The more exercise you can do in the form of sports, games, and other activities that are fun and rewarding themselves, the better. So be creative—turn some of those daily walks into roller skating, ice skating, golfing or Frisbee, racing with your dog, or even belly dancing!

Research shows that individuals who exercise feel better about themselves and their bodies. Once you start a workout program (or begin exercising for the "right" reasons), you'll soon experience the positive changes in self-esteem and body image that regular exercisers of all shapes and sizes enjoy. It's never too late to start feeling better about yourself!

source:sparkpeople.com

Natural Herb or Supplement of the Week - Grape Seed Extract

Many natural remedies have not been approved by the FDA yet have had success with many people. We at Healthy Living are just going to give you the treatment and claims of some of these Natural cures. In the end you have to decide whether it is right for you. Todays herb is Grape Seed Extract.

Grape Seed Extract.

Grape seed extract is derived from the small seeds of grapes. Grape is a family of mostly climbing shrubs, widespread in tropical and subtropical regions and extending into the temperate zones. Grapes are native to Asia near the Caspian Sea, but were brought to North America and Europe around the 1600's. This plant's climbing vine has large, jagged leaves, and its stem bark tends to peel. The grapes may be green, red, or purple. Grape seeds are rich in chemicals called proanthocyanidins that exhibit antioxidant properties. Grape seed extract is the primary commercial source of a group of powerful antioxidants known as oligomeric proanthocyanidins (OPCs), also generically called pycnogenol, a class of flavonoids. Commercial preparations of grape seed extract are usually standardized on the basis of their proanthocyanidin content.

Grape seed proanthocyanidins

The active ingredients of grape seed include procyanidins (also known as condensed tannins, pycnogenols, and oligomeric proanthocyanidins or OPCs), flavonoids, linoleic acid, and vitamin E. Grape seeds contain a high content of oligomeric proanthocyanidins (OPCs). Grape seed proanthocyanidins are mainly comprised of dimers, trimers and tetramers of catechin and epicatechin and their gallates. The OPCs are chemically known as flavonoids or polyphenols. Oligomeric proanthocyanidins act as antioxidants (free radical scavengers) in the human body. OPCs are much more effective than vitamin C and vitamin E in neutralizing free oxygen radicals. OPCs may help protect against the effects of internal and environmental stresses (such as cigarette smoking, pollution, and supporting normal body metabolic processes). Proanthocyanidin also strengthens the tiny blood vessels called capillaries, preventing leakage and reducing swelling in nearby tissues.

Medicinal uses and health benefits of grape seed extract

Grape seed extract is famous for its strong antioxidant ability to neutralize free radicals and may help treat or prevent a range of health problems related to free radical damage, including heart disease and cancer. The antioxidants in grape seed extract neutralize mutations within the genetic material of cells that could lead to tumor formation. Thus it is useful to prevent the development and progression of cancers of the lung, breast, stomach, prostate, colon, skin and other body parts may be stalled as a result. Antioxidants in grape seed extract may help prevent damage to blood vessels and other changes that may contribute to the development of heart disease. Grape seed extract may help to prevent and treat heart diseases such as high blood pressure and high cholesterol. Grape seed extract reduces capillary permeability and fragility and may be used for the treatment and prevention of vascular or circulatory disorders such as venous insufficiency, peripheral vascular disease, and varicose veins. The antioxidant effect of grape seed serves to reduce the buildup of the bad cholesterol that clogs the arteries and leads to stroke and heart attacks. Grape seed extract may be useful in treating inflammatory skin conditions such as psoriasis. The flavonoids in grape seed also inhibit allergic reactions that can generate such skin problems as eczema. The antioxidant power of grape seed extract can help by protecting besieged muscle cells from damage which may lead to fibromyalgia. Grape seed extract is effective in preventing damage to human liver cells caused by chemotherapy medications. Pycnogenol in g rape seed helps inhibit the production of histamines, which decreases sensitivity to pollens and food allergens, thereby reducing allergic reactions. Grape seed extract improves blood flow in the eye's tiny vessels, where certain eye diseases can cause blockages and impairments that result in vision damage. Grape seed had been used for its liver protective effects, to improve circulation, and to improve skin tone and elasticity. Grape seed extract has been found to be beneficial in treating several respiratory conditions, including asthma, emphysema, allergies, and sinusitis.

source: vitamin and health supplement guide

General Safety Advisory

~The information in this document does not replace medical advice.

~Before taking an herb or a botanical, consult a doctor or other health care provider-especially if you have a disease or medical condition,take any medications, are pregnant or nursing, or are planning to have an operation.

~Before treating a child with an herb or a botanical, consult with a doctor or other health care provider.

~Like drugs, herbal or botanical preparations have chemical and biological activity. They may have side effects. They may interact with certain medications. These interactions can cause problems and can even be dangerous.

~If you have any unexpected reactions to an herbal or a botanical preparation, inform your doctor or other health care provider

Life Tips: Womens Success

Ten Sensational Success Secrets For Women 40 Yrs Plus

By Danette Hibberd
We already know how wonderful we are as fabulous women 40 years plus but it is time to regroup and remaster our goals for success.
We are loving, resourceful, respectful, practical, capable, compassionate, talented, resolute. How many words to we need to describe what we are? There are so many that it would be impossible to name them all right here on this page. At various stages in our lives, or hours in our day, we experience various mindsets to get us through situations.
The strength with the loss of a loved one or a broken romance, the warmth of true friendship, the trust and love of a partnership, the pain endured through childbirth, the joys and heartaches through raising our children and even the emotional rollercoaster of juggling both family and a career.
Some women may crumble, whilst others simply waft along with the breeze. How do these latter ones cope? Do they ever buckle under the pressure? How do they manage to get through their days with a smile on their face, a bounce in their step and not a ladder in their stocking or a wrinkle on their face?
These women have heeded several sensational secrets to enable them to lead successful lives.
Success Secrets for Women 40 yrs Plus
1. Associate with positive and successful people to continue the uplift

2. Ensure you have a solid backing to offer support in down times

3. Reciprocate with those who support you

4. Allow time for rest and recovery in order to move forward

5. Self Empowerment - make the most of what you are, how you look and the way you feel. Live your life with enthusiasm and grow and learn from each new experience.

6. Include exercise in your routine to maintain a healthy body and mind.

7. Eat a nutritional diet to give the energy and sustenance required to keep our body and our brain on the right rung of the ladder.

8. Ensure you get a good amount of sleep to re-energise the body and mind.

9. Encircle yourself with your girlfriends who are our therapists, doctors, soul mates and the best keepers of our secrets.

10. Set goals to know where you want to go and what you will need to do to get there.
Whether your goal is to be a successful career woman, lose a certain amount of weight, spend a few hours each week at the gym, or cope with a child or parent that needs constant care, always make sure that YOU are paramount and you take care of YOU. It is impossible to achieve anything if you are not in the best condition or frame of mind to begin with.
Together with the success secrets above, make sure that you enjoy your life and the people in it with you. You are fabulous and you will always be fabulous, but be happy fabulous.
Cry a little, laugh a lot, love someone, relax and make life fun.
"To accomplish great things we must not only act, but also dream; not only plan, but also believe." Anatole France, 1844-1924
Take care of yourself, follow these simple sensational success secrets and enjoy the ride. You will be as successful as you dream you can be.
Danette Hibberd Wellness Coach http://www.fabat40.com Total wellness for women 40 yrs plus encompassing all anti-ageing aspects in beauty, nutrition, emotional and physical areas through inspiration, motivation and education.

Training Tips: Busting Training Myths

6 Fitness Myths You Thought True Torn Apart

By Bryan Lee

When a large enough group of people believe in something, that thing usually becomes the truth even when that is not the case at all. There are many fitness myths out there that a lot of people think is true. In my last article, I wrote about 14 simple things we can do to change our body for the better. Applying even just one or two of the concepts mentioned in my previous article will go a long way in making you fitter. In this article, we will be exposing all these fitness myths that are actually stopping you from attaining your goals!

1.Muscle will turn into fat.

This extremely popular fitness myth goes two ways. If you're fat and you hit the gym, your fats will shape themselves to give you the physique of a Greek God. When you stop training, your muscles will then turn into fat. The actual truth is that muscle and fat are actually two different types of cells in our body. Fat cannot turn into muscle and muscle cannot turn into fat. However, you can burn fat and build muscle. Someone who stops going to the gym will shrink in size as each muscle cell becomes thinner. They will only become fat if they eat the same amount of food, and the excess calories get converted to fat and are then stored in fat cells.
2.Doing lots of crunches will give you a toned midsection.

If you're working out, one thing that you will definitely want is a toned midsection, whether it be a ripped six-pack for guys or a flat stomach for girls. Yet again, this is another myth that is misunderstood. In our quest to achieve this, we will do a lot of crunches and sit-ups in hopes of burning away abdominal fat. You will find over time that you can never achieve your goals no matter how hard you try. Doing lots of crunches do not burn fat off your stomach. If anything, you might actually see a slight increase in your waistline due to the muscles growing underneath the fat.
3.Spot reduction.

This is a broader version of the previous myth. General belief is that if you have fat arms, then do more arms exercise to tone the area and burn fat. Likewise, the same goes for other parts like the calves and of course, the stomach. In reality, there is no such thing as spot reduction. You cannot reduce fat from a certain target area, it has to be overall. Doing exercises will strengthen and build the muscles, but if you want fat loss, you would have to consider some cardiovascular activities instead.
4.Lifting weights will make girls big.

This is one very common myth that almost all of my girl-friends believe in. This is not true because firstly, the physical makeup of women makes it almost impossible to be muscular. Guys have a lot more testosterone (male muscle building hormone) than girls, and even so, there are many guys who hit the gym yet do not even look remotely possible as having visited the gym before. Most of the muscular women out we see on television are the exceptional. These are the people who have specialised personal training, lots of supplments, and maybe even steroids to help them achieve this physique. Weight lifting actually has many benefits that can help in your weight loss routine, such as increased metabolism, bone mass and strength.
5.Eating fat makes you fat.

A lot of people consume too little fat because they are afraid it will make them fat. Fat is actually very important in maintaing a balanced diet. It is excess calories that makes you fat. Anything that causes large amounts of insulin to be released into your blood makes you fat too, like donuts, ice cream and soda.
6.If I skip breakfast, I'll be thinner.

This is one myth that was mentioned in my previous article, but I felt that it is so commonly misunderstood that it is worth another mention.Breakfast jumpstarts your metabolism and makes you energetic. Skipping breakfast will make you feel hungrier throughout the day, which will actually cause you to eat more!

Training Tips: Pregnancy and Back Pain

Easy Cardiovascular Exercise

That Helps To Prevent Pregnancy Back Pain

By Sky Joe

Cardiovascular exercise can help to improve muscle endurance, which will prevent pregnancy back pain that is a common problem that occurs to most pregnant mothers. Other benefits of cardiovascular exercise also include decreasing risk of heart attack, reducing level of blood pressure and increasing the energy level. During pregnancy, women should exercise at a mild to moderate level and not to the point of exhaustion.
Specifically, they should perform 20-45 minutes of cardiovascular exercise and 3-5 days a week.
One good form of pregnancy exercise is walking which is suitable for working the leg muscles with minimal impact and strain to the joints. Walking outdoors can be more interesting if you vary the routes and include small inclines some days to challenge yourself. Consider walking with a partner or friend to make the workout more fun and time will pass quickly. Avoid reading books or magazines on any gym fitness equipment as it tends to force you into poor posture, and increases the risk of losing your balance.
Riding a bicycle is another great exercise that can help to prevent pregnancy back pain since it improves total body endurance. During pregnancy, it is safer to use a stationary bicycle to avoid the risk of abdominal trauma due to falls on a regular bicycle. Early in pregnancy, some women find the recumbent bicycle to be more comfortable because it has a backrest to support the spine. In this way, the spine is well protected and reduces the likelihood of pregnancy back pain.
In addition, swimming is another excellent form of cardiovascular exercise that has been very effective against pregnancy back pain. This is because water activities are relaxing and decrease the force of gravity acting on the spine, which can significantly improve back pain. If you are not a good swimmer with a back pain problem, you can always use alternatives such as walking in waist deep water or kicking while holding onto a float.
Some fitness centers and hospitals offer pre-natal group exercise classes, which generally incorporate a combination of low impact aerobics, strengthening and stretching exercises designed specifically to prevent pregnancy back pain.
If you wish to understand more about the effective ways to prevent pregnancy back pain or easy back pain relief methods, you can visit this informative site: Pregnancy Back Pain

Natural Herb or Supplement of the Week

Many natural remedies have not been approved by the FDA yet have had success with many people. We at Healthy Living are just going to give you the treatment and claims of some of these Natural cures. In the end you have to decide whether it is right for you. Todays herb is cranberry.

Cranberry
The cranberries are a group of evergreen dwarf shrubs in the genus Vaccinium subgenus Oxycoccus, or in some treatments, in the distinct genus Oxycoccus. They are found in acidic bogs throughout the cooler parts of the Northern Hemisphere. Cranberries are
tart, round, deep red berries, grown primarily in wet, sandy coastal lands, or bogs, in the northeastern United States. They are available fresh autumn through early winter and frozen year-round. Cranberries are low, creeping shrubs to 10 cm tall (often less), with slender, wiry stems, not thickly woody, and small evergreen leaves. The flowers are dark pink, with very distinct reflexed petals, leaving the style and stamens fully exposed and pointing forward. The fruit is a berry that is larger than the leaves of the plant. It is initially white, but turns a deep red when fully ripe. The name cranberry probably derives from their being a favourite food of cranes, though some sources claim the name comes from "'craneberry' because before the flower expands, its stem, calyx, and petals resembled the neck, head, and bill of a crane". Another name, used in northeastern Canada, is mossberry.
There are four species of cranberry. Vaccinium oxycoccus or Oxycoccus palustris (Common Cranberry or Northern Cranberry) is widespread throughout the cool temperate Northern Hemisphere, including northern Europe, northern Asia and northern North America. It has small 5-10 mm leaves. The flowers are dark pink, with a purple central spike, produced on finely hairy stems. The fruit is a small pale pink berry, with a refreshing sharp acidic flavour. Vaccinium microcarpum or Oxycoccus microcarpus (Small Cranberry) occurs in northern Europe and northern Asia, and differs from V. oxycoccus in the leaves being more triangular, and the flower stems hairless. Vaccinium macrocarpon or Oxycoccus macrocarpus (American Cranberry) native to the northeastern part of the North American continent (eastern Canada, and eastern United States south to North Carolina). It differs from V. oxycoccus in the leaves being larger, 10-20 mm long. The American cranberry (Vaccinium macrocarpon) produces clusters of white, urn-shaped flowers which turn into bright red, tart berries in August or September. The shrubs grow only about a foot tall, but their capacity to spread is unlimited. The sprawling stems will take root wherever they touch the ground. The berries tend to be bitter before the first frost, but the flavour improves thereafter. Vaccinium erythrocarpum or Oxycoccus erythrocarpus (Southern Mountain Cranberry) native to the southeastern part of the North American continent at high altitudes in the southern Appalachian Mountains.

Active constituents and clinical pharmacology of cranberry
The main active constituents of cranberry are phytochemicals (proanthocyanidins and anthocyanins), carbohydrates (glucose, fructose), organic acids (ascorbic acid, benzoic acid, citric acid, quinic acid, malic acid), and vitamin C, triterpenoids, catechins, lectins. The cranberry fruit is high in antioxidants, partly from substances called proanthocyanidins. Proanthocyanidins specifically interfere with type P fimbrial adherence of uropathogenic E. coli. They may also help relieve diarrheal symptoms. Proanthocyanidins also help prevent microorganisms from causing infections (such as urinary tract infections) and appear to have cancer fighting properties. The organic acids are responsible for the sour taste of cranberries, acidify the urine and prevent kidney stones. Malic acid, for example, is known to help guard against diarrhea, while regulating digestion. Cranberries are rich sources of vitamins including vitamin A , carotene, thiamine, riboflavin, niacin, and vitamin C. And many essential minerals, such as sodium, potassium, calcium, magnesium, phosphorus, copper, sulfur, iron and iodide, are also found in cranberry. The vitamins and minerals are strong antioxidants which help protect the body against such infections as colds or influenza. In addition, like many other fruits, cranberries are a good source of fiber.
Medicinal uses and health benefits of cranberry
Historically, cranberry juice has been used to prevent kidney stones and "bladder gravel" as well as to remove toxins from the blood
. Today, the major clinical use for cranberry is to prevent recurrent urinary tract infections (UTI). Taking cranberry juice or pills by mouth may help prevent urinary tract infections and may particularly work against the bacteria Escherichia coli. Women get UTIs when bacteria get into the relatively short female urethra and move up to the bladder. There they grow and spread to other parts of the urinary tract. Women with recurrent urinary tract infections appear to be especially susceptible to adhesion by uropathogenic bacteria. Uropathogenic strains rely on Type P fimbrial adhesion to allow colonization and infection. The proanthocyanidins in cranberry and blueberry prevent Type P fimbrial adhesion of uropathogenic strains of E. coli.
Cranberry also has been recommended as an adjunctive treatment for Candida infections. Cranberry juice exerts fungistatic effects against dermatophytic and other fungi but has no effect against Candida albicans. Cranberry juice is a good source of vitamin C and antioxidants. Those vitamins and minerals are thought to have detoxifying and purifying properties. Cranberry juice may increase plasma antioxidant levels reducing the risk of heart disease. Cranberry has also been used to prevent kidney stones, as well as to remove unwanted toxins from the body. Cranberries may serve as a digestive aid. Because of their high acidity, they help to digest fatty foods and increase the appetite.
Dosage and administration of cranberry
Cranberries are available fresh or frozen and in juice and concentrate forms. Dried berries are also available in tablet or capsule form. Most cranberry preparations are highly sweetened with sugar, corn syrup, saccharin or fructose to enhance palatability. Cranberry cocktail juices are generally diluted 70% or more with water. The recommended daily dose of cranberry juice for preventing urinary tract infections is three or more fluid ounces of cranberry juice cocktail containing at least 33% cranberry juice. The recommended daily dose for treating urinary tract infections is up to 960 ml of the same concentration, divided into three or four doses (such as four 500 mg capsules, three or four times a day).
Side effects, precautions, interactions
Drinking cranberry juice in large quantities can cause diarrhea and stomach upset. Cranberry contains relatively high levels of oxalate, a substance that may increase the risk of kidney stones in people who are at risk for this condition. Cranberry should not be used as a substitute for antibiotics during a serious UTI. Cranberry juice may decrease the effectiveness of antacid medications. Cranberry juice may increase the absorption of proton pump inhibitor drugs. Cranberry shouldn't be used as a substitute for an antibiotic in acute infections. Patients with diabetes should use sugar-free cranberry products.
General Safety Advisory
~The information in this document does not replace medical advice.
~Before taking an herb or a botanical, consult a doctor or other health care provider
-especially if you have a disease or medical condition,take any medications, are pregnant or nursing, or are planning to have an operation.
~Before treating a child with an herb or a botanical, consult with a doctor or other health care provider.
~Like drugs, herbal or botanical preparations have chemical and biological activity. They may have side effects. They may interact with certain medications. These interactions can cause problems and can even be dangerous.
~If you have any unexpected reactions to an herbal or a botanical preparation, inform your doctor or other health care provider
source:http://www.vitamins-supplements.org/

Training Tips: Heart Rate

Easy Heart-Rate Trick Gets You Fit - and Skinny Too!

by: Howard McGarity
Every evening in the gym, the ladies (and a few guys) can be found working purposefully on bikes, treadmills and elliptical trainers. The whir of machinery fills the air and determination is fired by visions of losing weight and getting in really good shape.

Some casually browse the pages of old magazines, read the latest thriller or chat with friends as they dutifully put in their "forty five minutes" of "slow and steady". They are well-intentioned but clueless. I question the results of their efforts but decide it is unwise to offer unsolicited advice.

One lady, however, is focused and pays attention to what she is doing. She periodically refers to the treadmill's glowing red display and adjusts her pace accordingly. Good for her! She is monitoring her heart rate.

What she knows, that the others don't know, is that your Heart Rate is a dead accurate indicator of just how hard your body is working. This is the best way to make sure that you are exercising vigorously enough to improve your fitness level but not so hard as to overexert yourself.

This is also a great way to lose weight and get really fit in the shortest amount of time. What you have to do is exercise at the correct intensity within an optimal range. This is your Target Heart Rate (THR) which is expressed as a percentage of your Maximum Heart Rate (MHR).

You can calculate your personal Target Heart Rate, but this gets a bit tricky. You have to know your Resting Heart Rate (RHR) and plug it into a couple of formulas: (MHR – RHR X (50% - 80%) + RHR = THR) where (Age – 220 = MHR).

You also have to know how long to exercise, at which point in the optimal range (50% to 80%) and you have to monitor your heart rate while you are working out. There are charts that estimate your THR for you but their accuracy can vary, up or down, by as much as ten percent.

Confused? Don't be. Dump the math and take a low-tech approach. You already have a simple, built-in heart rate monitor that is perfectly calibrated to your body.

And, you already know how to use it because it's as simple as watching your breathing. Your respiration rate is how you monitor the intensity level of your exercise and it relates very closely to your actual Heart Rate. You can use this method with any piece of gym equipment and while walking or jogging outdoors.

WHAT YOU NEED TO REMEMBER is that, as your workout progresses, you may exercise at any one of three levels or zones. I will describe each zone and relate Heart Rate to how hard you will be breathing.

ZONE 1. (50% - 65% OF MHR) Breathing is normal at this level and you can easily carry on a conversation with a workout partner. This is your warm-up and cool-down zone which will do little to get you fit unless you are very overweight, very out of shape or have been ill.

ZONE 2. (65% – 80% OF MHR) Your breathing becomes somewhat to very noticeable. This is your training zone where you will do most of your work, develop cardiovascular fitness and burn calories. At the lower end of the range (65%), you will be able to speak to a partner easily but your speech is somewhat broken as you deliver phrases between breaths. At the top end (80%) you will be breathing very hard. Though conversation is possible, breathing may be your priority.

ZONE 3. (ABOVE 80% OF MHR) Entering zone three, you begin panting and gasping for breath. This level can be hazardous for many of us and is best reserved for competitive athletes.

TO GET FIT IN THE SHORTEST AMOUNT OF TIME, DO THIS:

1. Tell your doctor that you are going to begin exercising at a level where you will be breathing vigorously. Ask if, based on your physical condition, you should limit your effort and if so, to what level.

2. Warm up at a conversational pace and then increase your speed or intensity level to 70% - 75% of MHR (breathing strongly) so that after about five minutes you feel fatigue setting in. Back off and catch your breath at 65% of MHR or below.

3. Now really pick up the pace (fit walkers find a hill) and push to 75% to 80% of MHR (breathing vigorously). Hold it there, from one to three minutes, until your body is asking for a break and then slow down to 60% of MHR, or below, until you recover.

Repeat, gradually increasing the number, duration and intensity of intervals as you are able. If you challenge yourself to work hard your workout should, at most, take no longer than thirty minutes.

Cool down and have a refreshing drink of water. These interval workouts, using your breath to gauge intensity will work very effectively to burn calories and get you in shape.

And always remember "Be Strong…. Be Lean"

About The Author Howard McGarity is a “Human Performance Specialist”, Personal Trainer and Fitness Coach who has studied nutrition and exercise science for most of his fifty-six years. He creates online programs for MyVirtualGym.com to help busy people get permanently lean, strong and healthy. Get the Free e-book, “The Five Fastest Ways to Fitness” at => http://www.MyVirtualGym.com/

Nutrition Tips

Smothie Summers
by Will Praht
The Dog days of summer are really beginning to set in and our diets seem to suffer. You don't feel like cooking or even eating sometimes, but it is now more critical than ever to get your nutrition for the day. One easy cooling and filling way is to make yourself a smoothie. Depending on what you add to your smoothie you can have a fairly complete meal in one nice cool drink.

To get you started here are a few of my favorite smoothie recipes.

Fuzzy Navel Smoothie
The term "fuzzy navel" refers to peach "fuzz" and a "navel" orange. The flavors blend as wonderfully as the words.
1 cup orange juice 1 1/2 tablespoons honey 2 cups peeled and diced peaches (2 large peaches) 1 cup sliced bananas (1 large banana)
Place the juice, honey, peach, and banana in a blender, and mix on low speed until the mixture is blended. Continue mixing, gradually increasing the speed, until the mixture is smooth. Pour into glasses and garnish the rim of each glass with an Orange Wheel (see Garnishes with a Flourish), if desired

Raspberry Orange Smoothie
2 cups milk 2 cups plain yogurt 2 cups fresh raspberries (other berries may be substituted) 1 cup frozen orange juice concentrate 1 cup ice cubes 1 teaspoon vanilla extract Combine all ingredients in an electric blender and process until smooth.

Kiwi Peach Smoothie
4 kiwifruit, peeled 4 peaches, peeled and frozen* 16 ounces can pineapple juice 1/4 cups powdered sugar 1/4 cups frozen limeade concentrate 1/4 teaspoons coconut extract 1 cup ice cubes Garnish: kiwifruit slices If fresh peaches are unavailable, substitute 1 1-pounds Bag frozen peaches. Process first 7 ingredients in a blender until smooth, stopping to scrape down sides. Garnish, if desired, and serve immediately

Watermelon Ecstasy Smoothie
How much sweeter can it get than to enjoy a watermelon smoothie when the temperature is rising faster than the stock market?
1 cup pineapple juice 1 tablespoon honey 2 cups seeded and cubed watermelons (1/4 melon) 1 1/2 cups blueberries
Place the juice, honey, watermelon, and blueberries in a blender, and mix on low speed until the mixture is blended. Continue mixing, gradually increasing the speed, until the mixture is smooth. Pour into glasses and garnish the rim of each glass with Berries on a Skewer (see Garnishes with a Flourish), if desired

More great recipes at smoothierecipes.net

Fitness Tips: Fitness Vacations

Afraid to interupt your fitness routine for a vacation? Just got it right and don't want to go backwards? How about a fitness vacation. Check out this article from mamashealth.com.

Exercise Retreat Vacations
Contrary to popular belief, you do not need to be a super jock to take and exercise retreat vacation. An active, fitness oriented vacation is a perfect choice for anyone who is seeking adventure, fitness training or both. Exercise retreats are also a great idea for anyone who needs to jump-start their fitness regimen. The staff members at these retreats are generally pretty knowledgeable. They can help you get your fitness regimen started on the right track. Additionally, these retreats often feature excellent information about nutrition. You can get great ideas about how to cook some healthy and delicious meals.
Another benefit of an exercise retreat vacation is that it gives you the opportunity to sample a variety of fitness methods. If you have been stuck in a fitness routine that is getting boring, trying a different form of workout can prevent exercise burn out. Varying your routines can also help rev up a workout regimen that is no longer giving you the same results.
There are two types of exercise retreat vacations:

the traditional spa and the adventure fitness vacation. Additionally, some spas focus more on pampering, while others offer a more down to earth experience. At Rancho La Puerto in Tecate, Mexico, guests are briefed on the Six Facets of Fitness. These include:
Aerobic Workouts, Strengthening and Toning Workouts, Stretching and Flexibility,Coordination and Balance, Relaxation, which includes steam room, sauna, etc., Personal Rewards, which includes massage and facials
If you are looking for an upscale exercise vacation retreat, Canyon Ranch, in Tucson Arizona and Lennox MA., is an excellent option. In addition to a variety of spa, hiking and fitness activities, Canyon Ranch has a number of specialized programs for wellness and longevity.
The New Age health Spa in Neversink, New York is an exercise retreat vacation with a spiritual slant. Their Cayuga Yoga and Meditation Center is used for spiritual practice. A variety of yoga and other healing art practices are taught at this retreat.
Some people may prefer an exercise retreat vacation that specializes in a specific type of sport. If you are an avid hiker, check out the Mountain Trek Fitness Retreat & Health Spa at Ainsworth Hot Springs on Kootenay Lake, British Columbia. In addition to daily treks throughout the mountains of B.C., they offer a unique weight loss program called Fitness Plan Plus. ™
If you are a skier who is interested in ski fitness, you may want to check out the annual Epicski Academy. The event, which features ski instruction by the top coaches in the country, changes location each year. Included in the fee is an emailed ski-fitness program, daily ski-fitness workshop, and foam roller stretch/massage after skiing.

Safety: Diet Pills

FDA Diet Pill & Vitamin Safety Rules- New Testing Required
By KEVIN FREKING

For the first time, manufacturers of vitamins, herbal pills and other dietary supplements will have to test all of their products' ingredients, the Food and Drug Administration announced Friday. The agency is phasing in the new rule, which is designed to address concerns that existing federal regulations allowed supplements onto the market that were contaminated or didn't contain the dietary ingredients claimed on the label.
Last year, the agency found that some supplements contained undeclared active ingredients used in prescription drugs for erectile dysfunction. In the past, regulators found supplements that didn't contain the levels of Vitamin C or Vitamin A that were claimed. If, upon inspection, the FDA finds that supplements do not contain the ingredients they claim to contain, the agency would consider the products adulterated or misbranded. In minor cases, the agency could ask the manufacturer to remove the ingredient or revise its label. In more serious cases, it could seize the product, file a lawsuit or even seek criminal charges.Dietary supplements - pills, liquids or other products people take to improve their diets - are a $22 billion industry. Most companies already test their raw ingredients once they come into the plant, said Steve Mister, president and CEO for the Council for Responsible Nutrition, a trade association representing about 65 manufacturers. "This raises the bar so that all have to comply," Mister said. The new rule goes into effect Aug. 24 and will have a three-year phase-in that gives smaller manufacturers more time to comply. However, even the largest of the manufactures won't have to comply until June 2008. The rule applies to all domestic and foreign companies that manufacture, package and label supplements for sale in the U.S. It requires them to analyze the identity, purity and strength of all the ingredients that go into their products before they are distributed. It also includes requirements for record keeping and handling consumer complaints. Dr. Sidney Wolfe, who has testified before Congress on problems with dietary supplements, said the new rule does not ease his concern that unsafe supplements are too easy to bring to market. "You still don't have to show the product is safe. You don't have to prove it works," said Wolfe, director of Public Citizen's Health Research Group. Congress limited the Food and Drug Administration's oversight of vitamins and other dietary supplements in 1994. The new rule is a product of that law, meaning that the rule took nearly 13 years to develop. Under the old regulations, supplements were governed by the same rules that applied to producing foods, such as cans of soup. "The final rule will help ensure that dietary supplements are manufactured with controls that result in a consistent product free of contamination, with accurate labeling," said Dr. Robert E. Brackett, director of FDA's Center for Food Safety and Applied Nutrition.
source: obesity discussion.com

Training Truths: Fat and Muscle

Can You Turn Fat Into Muscle?
by Joy Bauer, M.S., R.D., C.D.N.
You may have heard that by following a proper diet and exercise program, you can actually turn body fat into muscle.

Not true.

Fat and muscle are two separate entities. You must burn fat and build muscle. Here's how fat is burned: When you lose weight (by eating less and exercising more), an enzyme located in fat cells disassembles the fat compounds and sends the components into the bloodstream. Liver and muscle cells take up these components and disassemble them even further until what's left is a compound called acetyl-CoA. Acetyl-CoA then enters the Krebs cycle, a series of chemical reactions that takes place in the mitochondria -- the cell's "power plant."
The end product is made up of...
• Carbon dioxide, which is expelled when you exhale.• Water, which is lost as urine and perspiration.• Heat, which helps maintain body temperature.• ATP, the molecule that fuels cellular activities that require energy. On the flip side, to build muscle you need to work those muscles on a regular basis (no pain, no gain)...and eat appropriate amounts of dietary protein. Your protein grams for the day should total about 50% of your body weight in pounds, unless you're a serious athlete, in which case your protein requirements should total about 50-80% of your body weight in pounds

Source: Yahoo Health

Natural Herb or Supplement of the Week - Lemon Balm

Many natural remedies have not been approved by the FDA yet have had success with many people. We at Healthy Living are just going to give you the treatment and claims of some of these Natural cures. In the end you have to decide whether it is right for you. Todays herb is
Lemon balm.

Lemon balm(Melissa officinalis),
also known as balm gentle, balm mint, sweet balm, melissa, bee herb, sweet Mary, honey plant, cure-all and dropsy plant, is a perennial herb from the mint family Lamiaceae native to Europe but is now grown all over the world. The plant develops many branches and grows to a height of about two feet. The leaves are 2 to 3 inches long, oval to almost heart shaped, shiny and wrinkled with scalloped edges. The heart shaped, deeply-veined leaves exude a pleasant lemon scent when brushed against or crushed. The leaves are very deeply wrinkled and range from dark green to yellowish green in color, depending on the soil and climate. In the spring and summer, clusters of small, light yellow flowers grow where the leaves meet the stem. Lemon balm, often called balm which is an abbreviation of balsam and means sweet smelling oil, is a bee plant. At the end of the summer, little white flowers full of nectar appear. These attracts bees, hence the name "Melissa" (Greek for 'bee'). Lemon balm is grown not only in herb gardens, but also in crops for medicine, cosmetics, and furniture polish manufacturing.
Active constituents of lemon balm
Essential oils made from lemon balm leaves contain citral, citronella, eugenol, flavonoids (luteolin-7-O-glucoside, isoquercitrin, apigenin-7-O-glucoside, and rhamnocitrin), triterpenoids, rosmarinic acid, ferulic acid, methyl carnosoate, hydroxycinnamic acid, polyphenols, and tannin (caffeic acid). The terpenes in lemon balm provide relaxing and antiviral effects. The tannins thought to cause many of the herb's antiviral effects. Lemon balm also contains eugenol, which calms muscle spasms, numbs tissues, and kills bacteria. Rosmarinic acid has an inhibitory effect on the complement system involved in inflammatory processes. The antioxidant effect of rosmarinic acid is superior even to that of a vitamin E derivative (alpha-tocopherol acid succinate).
Medicinal uses and health benefits of lemon balm
Lemon balm is antioxidant, anti-inflammatory, antimicrobial, antiviral, sedative, and thyroid-regulating. Lemon balm is used to treat children with fever, flu, and colds. In adults, it treats colds, headaches, depression, menstrual cramps, insomnia, and nervous stomachs. Lemon balm is a soothing, sedative herb that can relieve tension and lift depression. Lemon balm is used as aromatherapy to calm overexcited individuals suffering from dementia. Ointments containing lemon balm may help heal lip sores associated with herpes simplex virus (HSV) by inhibiting HIV-1 reverse transcriptase. Lemon balm's leaves were found to contain substances that inhibit protein biosynthesis in cancer cells. Caffeic acid and a glycoside isolated from the leaves were responsible for this anti-tumor activity. Lemon balm has the ability to bind to thyroid stimulating hormone (TSH). It has been used in the past to treat Grave's disease, an autoimmune condition in which the thyroid gland produces excess thyroid hormone. The plant has antihistamine properties and helps with allergies. Lemon balm infusions, taken hot, will induce sweating. Lemon balm combined with other calming herbs (such as valerian) helps reduce anxiety and promote sleep. When applied to cold sores or genital sores caused by the herpes simplex virus, creams or ointments containing lemon balm have speeded healing. Lemon balm also been used to relieve gas, reduce fever, and soothe stomach problems due to its antibacterial and antiviral properties
Dosage and administration of lemon balm
To make lemon balm tea, pour a cup (8 ounces) of hot water over 2 to 4 grams (about one tablespoon) of crushed lemon balm leaves, steep for 5 to 10 minutes, and strain. And drink several times daily for difficulty sleeping, or reducing stomach complaints, flatulence, or bloating. For cold sores or herpes sores, steep 2 to 4 tablespoon of crushed leaf in 1 cup boiling water for 10 to 15 minutes. Apply tea with cotton balls to the sores throughout the day. For gastrointestinal (GI) complaints, lemon balm may be combined with peppermint or other herbals that also have GI effects
Side effects, precautions, interactions
Side effects or symptoms of toxicity have been rarely reported with lemon balm use. However, this herb should not be used by pregnant or breastfeeding women. Lemon balm should not be taken by individuals with thyroid conditions or glaucoma, as lemon balm may interfere with drugs that treat thyroid conditions. Oral lemon balm may cause dizziness or nausea. Topically, it may produce irritation where it is applied.
General Safety Advisory
~The information in this document does not replace medical advice.
~Before taking an herb or a botanical, consult a doctor or other health care provider
-especially if you have a disease or medical condition,take any medications, are pregnant or nursing, or are planning to have an operation.
~Before treating a child with an herb or a botanical, consult with a doctor or other health care provider.
~Like drugs, herbal or botanical preparations have chemical and biological activity. They may have side effects. They may interact with certain medications. These interactions can cause problems and can even be dangerous.
~If you have any unexpected reactions to an herbal or a botanical preparation, inform your doctor or other health care provider
source: vitamin and health supplement guide

Health Tips :Diabetes, Sugar and Sugar Substitutes

Sugar & Sugar Substitutes

For many years, people with diabetes were told to avoid sugar at all costs. It was thought that sugar would pass into the bloodstream faster and easier and would cause blood glucose levels to rise too quickly. More recent research has shown that all carbohydrates affect blood glucose levels the same way. A potato and a brownie, if they have the same number of carbohydrates, have about the same affect on blood glucose levels.
In terms of blood glucose control, all that matters is the number of carbohydrates in a food item. However, many sugary foods have a very high concentration of carbohydrates in a relatively small portion size. Look at the example of a potato versus the brownie. Because a brownie contains a lot of sugar, it doesn't take a very big piece to equal the same number of carbohydrates as a fairly large potato. Your child could eat a larger portion and thus feel less hungry if she chose the large potato over the small brownie. She would also gain the nutrients from the potato and avoid the fats in the brownie.
One option for allowing your child to enjoy more sweet foods is the use of sugar substitutes. Calorie-free sugar substitutes do not contain carbohydrates, so she can eat them without raising her blood glucose. However, some sugar substitutes do contain calories and carbohydrates. When choosing products with sugar substitutes, read the label. Even products labeled "sugar-free" can contain fats, carbohydrates, and proteins, which can affect blood glucose levels. Also, keep in mind that "fat-free" and "low-fat" products sometimes have a higher sugar content or special carbohydrates used as bulking agents. Always check the labels of products before you buy.
There is no reason, however, for your child to avoid all sugary foods. In the context of a healthy diet, an occasional candy bar or bowl of ice cream should cause no problems for her diabetes control. You do need to plan for the inclusion of sweets in her diet to ensure that she has enough insulin in her system to handle the carbohydrates in the sweets. You can work together with a dietitian to fit such treats into the insulin and eating schedule.
You may run into people who still think that people with diabetes can't eat sugar. There is also a myth that a person can "bring on" diabetes by eating too much sugar. This is not true. If your child is told this by acquaintances or relatives that mean well, reassure her that nothing she ate caused her diabetes. As much as you can, try to dispel such myths among people who have frequent contact with your child

source:american diabetes association

Prevention: Avoiding Cancer

Found this list while scouring the net. Not everything may be a do-able for you, but there are some good hints contained within.
30 Things You Can Do To Avoid Cancer
bySimon Mitchell
1. Make sure you have a pure source of foodstuffs. Obtain fresh, organic produce regularly by joining a vegetable box scheme
2. Eliminate plastic storage containers from your kitchen and do not buy or store food in plastic or cling film
3. Try not to cook the life out of food. Steam vegetables such as brocolli or cauliflower to maintain their integrity and nutritional value
4. Eat wide from many sources for a balanced diet. Include nuts, herbs, lentils and fresh, organic, locally grown produce
5. Find different ways to give yourself a regular, yearly detox
6. Think about and act on your health in a preventative way. Try out some alternative therapies to help you switch on a health sense
7. Test your bodies PH rating. Cancer loves sugar and readily available proteins in an acid environment. Quit taking sugar as much as you can and eat foods that balance your PH
8. Throw your microwave away. Recent tests show 97% of flavonoids lost in brocolli by microwaving
9. Do a toxin stocktake on your household products and food sources. Throw away any harmful chemicals you are persuaded to put into your environment or yourself by advertisers
10. Make sure that your air and water supplies are as pure as possible. Exercise in a healthy, non-toxic environment
11. Find out more about your immune system and how to support it in thought, word and deed
12. Avoid known stressors such as alcohol, tobacco, coffee, extreme conditions and so on, as much as possible
13. Check your home and work for sources of harmful radiation
14. Avoid using deodorants and sun screens containing parabens
15. Avoid factory farmed products such as milk, eggs, fish or cheese. Animals are often fed large amounts of antibiotics as a precaution and live in very stressful conditions
16. Avoid genetically modified food (GMO)
17. Eat slowly and chew food properly. Enjoy eating as a special moment when you ingest new energy for your being
18. Avoid vexatious media intrusions. Just because they thrive on a diet of drama, conflict and spectacle, it doesn't mean you have to
19. Adapt a lifestyle that is in tune with what is around you. Find time to enjoy life and do things that you love
20. Get out into the countryside regularly
21. Carry out your own 'genetic counselling'. Write down the ailments suffered by your ancestors and look for genetic weaknesses in your physiology. Act to compensate for perceived weaknesses
22. Think about your health at physical, intellectual, emotional and energetic levels
23. Look out for ways to experience 'healing moments' in your everyday existance
24. Inform yourself about your medical condition and explore alternatives if you are prescribed medical drugs. All medical drugs have side effects
25. Practice creative visualisation and other methods of positive thinking
26. Find constructive outlets for negative energy
27. Do things that give your life personal meaning for you
28. Get a hair analysis done to see if you are missing any minerals in your diet. The human body needs: 90 nutrients, 60 minerals, 16 vitamins, 12 essential amino acids, 3 essential fatty acids - check them out !
29. Read the labels on food. Avoid trans fats (Hydrogenated Vegetable oils) in biscuits and cakes. Make your own - its fun !
30. Do things that make you laugh
About The Author
'Don't Get Cancer' is a new ebook available only at:http://www.simonthescribe.co.uk/don'tget1.html

Workout Tips: Energize Your Workout

Get Excited and Enjoy Your Gym Time
by Will Praht
Getting to where you dread going to the gym? It’s now become work or a chore and you can’t break that feeling. Sometimes, even though we know better we can lose our weight loss or fitness goals simply because we are tired of the same old workout. Everyday the same thing becomes a boring routine that no longer stimulates our desire for continued progress. Actually sometimes progress itself contributes because now we can justify to ourselves skipping a workout here or there. The truth is once you start skipping this turns into a bad habit and before you know it your back to where you started when you first began working out.
Workouts don’t have to be that way. Try a few of these solutions to breaking the monotony and putting a little life into your workouts. Once you have re-energized your approach to fitness you will be less likely to get bored and much more likely to continue with your fitness plan, because you now enjoy fitness.

Friends Forever
At least at the gym. Don’t take this one for granted. I know you’ve heard it over and over but by incorporating a reliable and good friend into your workout is truly one of the best ways to stay in shape and enjoy your workouts.
Notice however, that I said a reliable friend. Find someone with similar fitness goals who will be punctual and consistent in your preset goals for the two of you. This may not be your best friend (although that would be nice), but a friend who you get along with and share similar workout goals. Who knows, by the time you are through you may be best friends because of the shared experience.
Don’t choose a friend you know has a history of not sticking to their goals, pick one that you can have a dialog with and gently nudge each other toward success. Gently, is the key word here. If you wanted a slave driver you would have hired a trainer with no personality to make you go through their regime. Rather find that person that gives you a competitive boost through the success of each other, and can challenge you on a daily basis, and you them.
Just having a friend as a workout partner often times stirs the competitive nature and propels us to perform at higher levels just to either keep up or impress our friends. (always keep in mind safety issues and never let this competitive nature get out of hand)
This factor in itself can account for more intense and effective workouts.
After the workout you can then share the experience with each other, talk, set new goals and just enjoy each others company.

Track Your Victories
Before starting any workouts set down and develop realistic and achievable goals to accomplish. Buy yourself a journal to track your workouts, so you can go back and forth and chart your progress. Also make notes of how you feel those days and if your trying to lose weight what you ate.
Sometimes as we workout we think our progress has stopped or hit a plateau. Sometimes this is the case and can be remedied through a variation of your workout plan. However most the time this tends to not be the case. Because we see ourselves everyday, our brain doesn’t process the little changes we accomplish. To overcome this obstacle I always suggest that people keep a visual record of their workout program. With today’s digital technology this is private and very helpful. I suggest a monthly photograph or photographs all in the same pose that you can compare against the previous month’s photograph. This will give you a visual of what is really happening with your body and you can pinpoint your success’s and sometimes your slips. Either way it becomes an invaluable tool for accessing the credibility of your workout plan.
I am always amazed how people worry about the starting photograph and how they wouldn’t want anyone to accidentally see it, yet after a few months they are showing everyone their lasted photograph and the before photo in the other hand to show them where they began their journey.
These journals and logs become a incentive in themselves because of the concrete evidence we are generating. Once again our internal system that does not want us to fail often takes over and gets our competitive juices flowing to make our records that much more impressive. Remember that these are your goals and not someone else’s so if you record them wrong you are only cheating yourself. Plus those who tend to distort are those who usually won’t continue their workout program because they know their own numbers are invalid anyway.
Of course a video or photographic journal won’t allow for this self tampering because the camera can only record what it sees, this one of the main reasons, I strongly recommend visual record keeping.

Blinders are for Horses
Workouts are like anything else in your life, in that, the more we are around certain stimulus the more we take it for granted. If you have a favorite food that you don’t get to eat very often you really enjoy it every time you eat it. When that food becomes readily available and we all the sudden make it a staple of our diet, after a short time we are tired of it and don’t appreciate it as much as we used to.
In many ways your workout works the same.If we continually perform the same routine in the same manner on a daily basis it becomes stale, not only mentally, but physically as well.
Our bodies were made to adapt to whatever pressure are put on them by the environment we are in. If we continually perform the same movements in the same order every time we workout our bodies begin to adapt and after awhile our workout seems to plateau. Sometimes it is just a matter of changing the order of our workout to re-invigorate it, other times we may need to add a new wrinkle, such as a new exercise or change the pace of our workout. Add more weight or resistance and do less reps or decrease the weight and do more reps. Whatever it takes to get your muscle memory to start the re-adaption phase.
I personally like to add and subtract different movements from week to week, so as to keep my body in a continuous adaptive state, thus making my muscles work harder because of lack of memory. In the end , through this method I have fooled my body and since it is always adapting I can achieve my goals at a quicker pace that those who continually go through the same paces, day in and day out.

Develop Long Term Memory
After we workout for awhile, as our bodies develop into the shape we want we tend to forget about how bad we had let our bodies get in the first place. Don’t forget the past and don’t forget the long term goal of staying that way once we get there.
Remember how hard it was to adapt your body to the workouts, remember how bad you felt before you began an exercise program, look at the endurance you have now and don’t forget your future goals.
Always challenge yourself. Don’t settle for what you have already achieved. Once you get there reassess your goals and create new ones. Always give yourself new direction for motivation. And to make it even more fun, when you achieve your goals, reward yourself. That’s right part of your goals can be rewards. Such as : Once I have lost x a mount of pounds I will buy that new dress I’ve been looking at. Or, After I can walk the treadmill x amount of time without getting worn out I am going to hike at the botanical gardens since I haven’t had the stamina before.
Notice the goals are stated in a positive format and include the benefit of why you wanted to achieve that goal in the first place. These type of incentives will be positive reinforcement as we move forward in our workout plans.

Success
You can’t beat the benefits of a healthy workout program performed at a competent gym. You benefit both your health and physical well being, not to mention your mental state and the positive feelings that are created as we reshape our bodies.
With the amount of time we are investing in ourselves, we need to do everything we can to create an environment that is both energetic in nature and fun.
If you feel your workouts are a burden, step back and re-access the situation and be honest with your answers to yourself.
Try some of the ideas above and get creative with your own ideas. Take the negative out your workout, accentuate the positive and see what a difference it can make.

Safety Tips : Lifting Heavy Objects

How to Lift a Heavy Object Safely
Sooner or later some object at home or at work will need to be moved and carried somewhere else. If the object is too big, you will probably need to ask for help or use a machine to lift it (cart, dolly, jack, pulley, lever, etc.) But what if you think you can lift it yourself? Done correctly, you can reduce the danger of injuries to your back.

1.Take your time to examine the object that you will move.
>Does it have handles or grips?
>Is it on the floor or someplace elevated?
>Is it solid?
>Is it liquid?

2.Carefully lift up on one edge of the object to get an idea of how heavy it is. You need not lift the item off the ground. If the object is too heavy or too bulky, get help or use mechanical assistance, or both.

3.Arrange the object so that it will not slip, move, or change its balance when you lift it.

4.Place your feet close to the object, the closer the better.

5.Keep your back vertical and straight and extend your hands toward the grips you will use to lift the object.

6.Begin applying force with your legs and arms. Do this slowly. If you give a sudden, hard pull or jerk you could injure your back.

7.Stand up, if the object was on the floor. Keep the object as close to your body as possible.

TIPS

1.If the object contains liquid, try to keep from jiggling it too much. The motion of the liquid can create force that apparently exceeds the weight, causing you to spill it.
2.Use sturdy shoes with a good tread. All the weight will be on your legs, which are strong muscles, and by extension on your feet. Good shoes will help to prevent accidents.
3.If the object you wish to lift does not have a good place to grasp it, construct one for it. It is better to take some time now making a handle for the object than to take more time later trying to relieve an injured back

WARNINGS

1.If for any reason you cannot lift the object using these techniques, you should get help, either from another person or from a mechanical lifting device.
2.Proceed slowly. Of course by making a great effort you can lift heavier objects, but it is also certain that this extra force can cause serious damage to your back.

Source: Wikihow.com

Exercise Tips: Keys to Success

5 Easy Tips To Make Any Exercise Program A Success

by Donovan Baldwin

People seldom "fail" with their exercise program. What does happen is that they fail to achieve the success they had hoped for. Far from a failure, this is usually the result of their not really understanding what is required from them for an exercise program to be successful.

The five main reasons that most people are not successful with their exercise program are these:

1. They try to do much too soon.

2. They have inaccurate or inappropriate expectations.

3. They get bored.

4. They lose their motivation.

5. They quit too soon.

Since these are the main reasons that many exercise programs don't seem to do the job, then addressing them may make us more successful with the exercise side of our fitness and weight loss plans. So, let's take a look at each in turn and see if we can figure out what to do

The dangers of overdoing exercise.

A factor that figures into all five issues is simply ignorance. I don't mean that as an insult, it's just that people go out and buy a piece of equipment or a Richard Simmons DVD and jump in with both feet. Even if they read the directions, those are normally written from the viewpoint of "this is what you should be doing" rather than "this is how you get to the point where you can do what you should be doing". Since most people don't really know much about exercise or how it works, and I was once one of those people, they tend to make a lot of mistakes, even though they have the best of intentions.

One of these mistakes is to try to do too much too soon.

Let's say your new barbell set says, that for maximum effect, you should be able to three sets of ten reps a certain exercise with the weight set at one-fourth of your body weight. So, you figure you weigh 160 lbs, set the bar at 40 lbs, and do ten reps. You're a little winded. It was a bit hard, but you were able to do it. You rest a minute, and try again. It's harder, but you're still able to get through it. You take another short rest and do the third set. Wow! You had to squeeze out the last couple of reps, but you did it! You feel good. You've got what it takes, and you can't wait until the next exercise day.

What has happened is that you have produced a large amount of damage to muscle tissue that your body will now have to spend the next couple of days fixing. Since you are out of shape (even if you were able to do all three sets), your body is going to have a hard time getting that work done. This is going to impact almost every physical and mental event over the next several hours or even days.

The next day, what happens? You hurt like hell! That's what happens. Even if you can convince yourself that this is a good sign, continuing on in this manner will eventually either produce a real injury, or will set you up mentally and physically to begin wanting to avoid your workouts, whether you are doing aerobics, lifting weights, running, swimming, bicycling, or working in your garden.

Most people simply do not realize how much is going on internally when they take an out-of-shape body and begin demanding that it perform as if it were already in shape.

So, just take it easy. Start off slow and gradually ease your way up to higher levels. Many highly successful marathoner runners were barely able to walk to the end of their street and make it back without stopping to rest when they first started. Many a housewife has begun her "exercise program" with a can of Campbell's Chicken Noodle Soup in each hand. Start light and increase gradually. Don't worry if you don't see "results" at first. All sorts of good healthy things are going on inside your body.

When it comes to expectations, get real.

As trite as it is, one of the best remarks to remember is: It took you years to get this way and you're not going to change things in a couple of days. No matter how badly you try, you simply will not lose 20 lbs in 10 days. It happens, but that's the exception rather than the rule. Also, each of us is different. If your neighbor tries an exercise routine or diet and loses weight right away, you cannot assume that you will respond the same way. The one main thing you can say is that if you do your exercises regularly and gradually challenge yourself, your body will make the appropriate changes in outward appearance and inner capabilities.

Yes! Exercise CAN get boring.

Doing anything day after day can be boring whether it's exercise, sex, or eating ice cream...at least for most of us. A few people can do things over and over and never get tired of it, but most of us aren't built that way. Even if you are doing everything the right way, have good expectations, have a great program, and are seeing good results, getting up 45 minutes early for the 150th day in a row and strapping on those running shoes is going to get old eventually. Do what you can to liven it up a bit. Even if you just like to go for a walk, can't you walk somewhere else today? Why not substitute a swim, a bicycle ride, a visit to the zoo, or an hour's worth of yard work for your walk? If your normal routine is comprised of Press, Curl, Bench Press done with a barbell, why not substitute Triceps Extensions, Preacher Curls, and Chest Flys all done with a dumbell once in a while? Or, you could go to the park, do some chin ups and pushups and then take a long walk yourself. Who says you have to do exactly the same thing in the same place every day?

I listen to the news or play a motivational video while I'm on my walker. Before I know it, the walk is over and I didn't even notice it.

Your goal is to stay motivated.

How many times have you begun a program or project with a very strong motivation, only to find that after a few days, you just didn't feel like doing it any more? The other night, you saw a documentary on the potential dangers of heart disease in sedentary people and were so affected by it that you took an oath to begin exercising regularly. Perhaps you were in Sears or Dillard's shopping for some new clothes, or even worse, a bathing suit, and found that you needed the next size up...again! You went home and vowed that you would do whatever it took to get back to the size you were in high school (unrealistic expectation) and that afternoon you began your exercise program and felt so good about what you were doing. A few days later, you just couldn't find the time or the motivation to do your workout. In fact, you weren't even thinking about whatever it was that kicked you into gear in the first place.

Write it down. As you are writing it down on paper, try to relive in your heart and mind every boliling emotion...pain, fear, embarrassment, anger...whatever got you started on the exercise pathway in the first place. Make it a statement about what you feel, what you want to change, why you want to change, and how you intend to change. Put it in your purse, wallet, or pocket, and take it out and read it a few times a day. Every time you read it, try to read it out loud, and try to reconstruct in your very being the thoughts and feelings you had when you wrote it down. Paste it on your mirror, put it on the fridge, tell your best friend if you dare, but revive it in your heart several times a day, every day.

Whatever you do, don't quit.

One of the main reasons many people feel that their exercise program has failed them is because they quit too soon. Remember that thing about how it took you years to get this way and it's not going to change overnight? The visible results of a day's exercise, a week's exercise, or a month's exercise may not give you a reason to keep on getting up at the crack of dawn or paying those gym fees. However, six month's worth of steady, regular, moderate exercise will awaken most people to the wonders of life that await them in their newer, slimmer, physically fitter body. Oh, six month's won't be enough, and some people may have to wait a year or more to see the real results, but science and several million people have proven that if you are exercising regularly, challenging yourself and moving upwards, you WILL see the results you have been hoping for.

You will see results, and so will everybody else.

about the author:Donovan Baldwin is a Texas writer. He is a University of West Florida alumnus, a member of Mensa, and is retired from the U. S. Army after 21 years of service. His interests include nature, animals, the environment, global warming, health, fitness, yoga, and weight loss.