health is wealth

Leave listed food to leave fat behind

2009-11-28T00:29:00.000-08:00

Today we live to eat more food rather than eat food to live"-That's what my MOM told me every time when she saw me eating the given listed foods .Sometimes our habit really make so harm to our body that it is quite hard why we are doing that even we know what the outcome of that.

Here are some foods if we are really able to avoid them in our diet we will definitely get a better persona to attract the opposite.

1.Cheeseburger: Today's most yummy thing the child/elder love is cheese burger but think twice before sinking your teeth into that bread that might make you attached to heart attacks strokes and some types of cancer.I don't think to avoid it make sense but if we make little change like instead of frying we bake the meat or potato inside and try to eat only with processed cheese we enjoy the burger but with less fat and always try to avoid french fries with them ,if not always at least 1 in 4 meals.

2. Fried Chicken: Again the problem is oil or frying ,foods cooked in highly heated oils (most notably, partially hydrogenated oil) have been known to cause cancer, and other serious health risks if consumed regularly .So if you do not want a big flab in side just avoid to much of it and instead of frying eat roasted one .

3. Chocolates/sugary products: Always your kids beg for cookies or chocolates when they saw a one,try to guide them not to go always for that sugary jagron.Instead of them you can eat oatmeal that is to too sweet but the sugar portion is too less. A little sugar isn't a problem but when the first ingredient on the box is sugar, watch out.Instead of artificial sweetner go for natural fruits.

4. Canned food: These are the foods that harm your body more .First they are processed one loosing the natural content as well as freshness. Second they are long packed and some time contempanize with the body of can that make the chemical reaction and even corrode the food.So avoid eating that.That's why the canned foods for reducing fats are harmful to body rather than providing help to them.Watch out for hydrogenated fat (trans fat) and sodium on canned labels.

5. Processed Meats: What falls under the category of processed meats? Hot dogs, sausage, jerky, bacon, certain lunch meats and meats used in canned soup products. Almost all processed meats have sodium nitrite added as a preservative. A study conducted at the University of Hawaii found that sodium nitrite can act as "a precursor to highly carcinogenic nitrosamines -- potent cancer-causing chemicals that accelerate the formation and growth of cancer cells throughout the body."The next time you're shopping for groceries, check food labels before sticking anything into your cart. Eliminate these meats from your diet before they eliminate you!

6.Doughnuts/Methai: Doughnuts /Methais' are fried and full of sugar,white flour and loads of trans fat.Eating a lot of refined sugar contributes to blood sugar 'swings' or extreme fluctuations.They won't satisfy your hunger as most of the calories come from fat.So avoid these and get a charming and the physique you like the most.

Uniqueness Vs Bulkiness

2009-11-25T08:55:00.000-08:00

Today there are number of sites that write just to make other fool and get the profit from them (just like a circus freak has a 3rd leg two to walk and third to make other fool) but here you only receive the matter that make you body shapen and your skin to glow.

Save your skin from a bitting cold winter

2009-11-24T10:01:00.000-08:00

As the days goes smaller and nights become long , winter is coming is what it shows.The skin which is the main victim for this weather has to save so that its creamy and moisture never fade.

A luminous complexion makes us feel young, confident and exuberant -- a light in the dark days of winter. If your skin is shimmering on a wintry day, others notice .

So here are some tips to make your body resistant to this chilling weather :

Upgrade your cleanser: If you've been using a normal skin cleanser, you'll probably need to upgrade to something a little creamier or foamier to handle the dry skin winter weather tends to provoke. Look for cleansers that remove impurities, but do not strip.

Keep hydrated : Upgrade to a richer moisturizer. If your skin tends to be dry, you may also want to consider layering another product that will amplify the effects of your moisturizer.

Pamper:

1. Use a cooling and hydrating mask once a week. Dakar has a collection of five different masks suited to fit your specific skin care needs.

2. Get a professional facial. If you have the time, this is the best way to reevaluate your skins needs and pick out the best products for your "seasonal" skin.

Dietary suggestions to help promote winter skin hydration:

1.Stay away from dehydrating foods such as caffeine, sugar and alcohol.

2.Think hydration. Beautifying foods that hydrate are fish, flax oil, nut butters and plant oils.

3.Snack on natural nuts, a few seeds or use oils that contain essential fatty acids and antioxidants like vitamins A and E. Try almonds, hazelnuts, peanuts, sunflower seeds and walnuts.

4.Eat fresh fall/winter fruits that contain antioxidants, such as vitamin C -- try apples, bananas, blood oranges, clementines, cranberries, grapes, grapefruit, kiwi, persimmons, pomegranates or tangerines.

5.Drink plenty of water.

6.Get a good night's sleep. Nothing is worse for the skin than sleep deprivation.

7.Ever heard of tea bags on puffy eyes? A strong tea facial with the steam from the tea is another soothing, hydrating treatment. But not just any tea will do. Go for green chamomile tea. It can both relax and provide anti-inflammatory properties.

8.Yogurt is beneficial and may help maintain a youthful glow. Use yogurt with active cultures to maintain regularity.

Winter Skin Helpers:
1. Dry Skin -- Massage a natural oil, such as almond, sunflower or light sesame oil, into your skin before bathing or showering to help soften skin. Also try not to overdo hot showers -- they can dry skin and hair.

2. Chapped Lips -- Protect lips with a rich lip balm made from melting together equal parts coconut oil and cocoa butter. This can be used under your favorite lipstick color.

3. Windburn -- Moisturize at night before going to bed with a good natural cream. A facial mask made of cooked oatmeal and a teaspoon of honey is naturally hydrating and soothing to chapped skin.

4. Dry cuticles -- Massage a small amount of olive oil into your cuticles daily to condition them and also boost circulation, which will result in healthier, stronger nails.

Scrubs: Create a gentle scrub to buff away dry surface cells, achieve softness and leave the skin feeling healthier. To get the skin glowing, massage into damp skin in the shower.

Soaps: Use only vegetable soaps.

nature of skin in winter just like white apple
Cleansing Exfoliates: Cleanse away impurities and unclog pores with a revitalizing exfoliate such as ground nuts, fresh strawberries or whole grains such as oatmeal or wheat germ.

Facial: Formulate an anti-aging facial. The point of a facial is to improve the skin's texture and promote a youthful appearance. Honey, sour cream and whole eggs are wonderful for cleansing and hydrating your skin.

Moisturizer: You may try rich natural oils such as jojoba, apricot kernel or light sesame oil. Use a small amount and massage into clean skin before retiring.

If after using above suggestions still the problem persist consult a doctor ,skin specialist or a dermatologist.

How to make your BUTT strong

2009-11-22T10:15:00.000-08:00

It just a simple 10 step process to make your muscles toned and get them in perfect shape.

1. Stiff-Legged Dead lift :Stand with your feet shoulder-width apart. Grasp two dumbbells and let them hang in front of your body. Keeping your knees straight, slowly bend forward at the hips and lower the dumbbells until you feel an intense stretch in your hamstrings. Then, reverse direction, contracting your glutes as you rise upward to the starting position.

2. Good Morning : Begin by resting a barbell across your shoulders. Assume a shoulder-width stance and keep your lower back taut throughout the movement. Slowly bend forward at the hips until your body is roughly parallel with the floor. In a controlled fashion, slowly reverse direction, contracting your glutes as you raise your body up along the same path back to the start position.

3. Lying Abduction :Begin by lying down on your left side. Bend your left leg at a 90-degree angle and bring your left foot to rest underneath your right knee. Keeping your right leg straight, slowly raise it as high as possible. Contract your glutes and return to the start position. After finishing the desired number of repetitions, turn over and repeat the process on your left.

4.Standing Abduction : Begin by attaching an ankle weight to your right ankle. Stand with your feet together and grasp a sturdy, stationary object for support. Bring your right leg directly out to the side as far as comfortably possible. Contract your glutes and then slowly return the weight along the same path back to the start position. After finishing the desired number of repetitions, invert the process and repeat on the left.

5.Kneeling Abduction: Begin by kneeling on the ground, assuming an "all fours" position. Keeping your right leg bent, raise it to the side as high as comfortably possible. Contract your glutes and then slowly return the weight along the same path back to the start position. After finishing the desired number of repetitions, repeat the process on your left.

6.Unilateral Hip Extension: Begin by placing your left knee on the bottom of an incline bench. Bend your elbows and place your forearms across the top of the bench so they support your body weight. Slowly raise your right leg as high as comfortably possible, keeping it straight throughout the move. Contract your glutes and then reverse direction, returning back to the start position. After performing the desired number of repetitions, repeat the process on your left.

7.Reverse Hyperextension: Begin by lying face down on a flat bench with your lower torso hanging off the end of the bench and your feet just short of touching the floor. Grasp the sides of the bench with both hands to support your body. Slowly raise your feet upward until they are just short of parallel with the ground, contracting your glutes at the top of the move. Then, reverse direction and return your legs to the start position.

8.Lying Leg Curl: Begin by lying face down on a leg curl machine, with your heels hooked underneath the roller pads. Keeping your thighs pressed to the machine's surface, slowly curl your feet upward, stopping just short of touching your butt or as far as comfortably possible. Contract your hamstrings and then reverse direction, returning back to the start position.

9.Standing Leg Curl: Begin by attaching an ankle weight to your right ankle. Grasp onto a stationary object and slowly curl your right foot forward, stopping just short of touching your butt or as far as comfortably possible. Contract your right hamstring and then reverse direction, returning back to the start position. After performing the desired number of repetitions, repeat the process on your left.

10.Floor Kick: Get into an "all fours" position, placing your palms on the floor to support your body weight. Keeping your left knee on the floor, straighten your right leg and extend it behind your body just short of touching the floor. Slowly raise your right leg as high as comfortably possible, keeping it straight throughout the move. Contract your glutes and then reverse direction, returning back the start position. After performing the desired number of repetitions, repeat the process on your left.

back to blog world

2009-11-22T10:08:00.000-08:00

Again the rhyme of health tips flash on this blog .Every one get tips to have a better and toned health.

13 steps 2 health

2008-03-27T01:29:00.000-07:00

1. Increase your intake of fruits and vegetables. Eat a variety of fruits and vegetables -- try five or more servings a day.
2. Eat a variety of grain products and complex carbohydrate foods. Focus on whole grains and legumes.
3. Choose low-fat and fat-free dairy products every day (two to three servings).
4. Eat a variety of protein foods. Don't just include one protein type; balance your intake of lean protein sources such as fish, skinless poultry and lean meats. Include fish varieties that are high in omega-3 fatty acids, such as salmon, mackerel, trout and sardines. Vegetable protein sources count, too.
5. Limit foods high in saturated fat and trans fat and/or cholesterol -- mostly found in products such as full-fat milk, fatty meats, tropical oils, partially hydrogenated vegetable oils, desserts, sweets and many packaged foods. If you use added fat, choose monounsaturated fats -- such as olive oil and canola oil. By eliminating high saturated fat foods, you are also cutting down on cholesterol as well (cholesterol and saturated fats can be found in several of the same food items).
6. Eat plenty of fiber foods daily. Just to name a few, try bran, oatmeal, legumes, fruits and vegetables.
7. Manage your weight. You don't need to be the perfect size "_" (you can fill in that goal number), but by reaching and maintaining your best weight, it will help. Obesity is a major factor contributing to heart disease.
8. Feed your body regularly. If you skip meals, you are more likely to overeat. By eating more frequently throughout the day, your blood-sugar levels are controlled better; you speed up your metabolism and regulate your cholesterol levels.
9. Reduce salt intake. Put the salt shaker away. Try to keep your total sodium intake below 2,400 milligrams a day. A low-salt meal plan can help control your blood pressure.
10. Exercise. The more movement the better. Exercise helps to improve blood flow, strengthen the heart muscle, reduce blood pressure and raise your good cholesterol (HDL).
11. Keep hydrated. Drink at least eight cups a day. Water is the best hydration fluid. Don't forget, caffeine can actually dehydrate you.
12. Stop smoking and limit alcohol intake.
13. Enjoy life and be happy!
Whether you start with Step 1 or Step 2, each one you take will move you farther down the road to a healthier heart.

hotels in spain

2007-10-28T03:36:00.000-07:00

The romance that is Spain
Another addition in my to-do list before I die… visit Spain. Her museums are among the best in the world. The culinary culture is also wonderfully colorful. I heard that their hot chocolate drink is so thick there, almost as thick as chocolate pudding, usually served with churros. Yum. Of course, there’s also Ibiza, one of Spain’s major tourist attractions.Madrid is Spain’s capital, it’s also the home of Museo Nacional del Prado, one of the best museums in the world. It has the most complete collection of Spanish painters and has an extensive collection of many masterpieces by great painters like Ruben, El Greco, Rembrandt, among others. Madrid has a lot of museums, it would be just heavenly to visit them all. Madrid also has a lot of accomodation options. Hotels in Madrid are famous for their exquisite architecture, some even located in historic and artistic sites. Hostels and campsites are also in abundance for those looking for other types of accomodation. Madrid has a very vibrant night life, with most restaurants open from about 8 or 9pm and open until early morning. Barcelona, which is the capital of Catalonia, is another popular spot for tourists. I found its authentic open-air museum very interesting. They actually preserved streets that reflect the many phases of Spanish history. It’s like walking through time. It’s wonderful how they’ve preserved so much of their cultural heritage, despite Barcelona’s reputation as one of Spain’s important business cities. There are also many hotels in Barcelona owing mostly to the tourist who visit the place not just for pleasure but also because of the thriving businesses found there. Hotels en Barcelona es muy hermoso, was that right? Haha, my Spanish is a little rusty. I took six units of it back in college and although the language is very romantic, I barely passed it. Haha. For people who love to shop, Barcelona can be considered one huge shopping mall. They also have what they call a Shopping Line which is a five-kilometer long haven of craftsmen workshop, shopping centers, and street markets. Wouldn’t it be wonderful to walk through something like that?

Everybody know Real Madrid and FC. Barcelona, this is two famous Football Team in this world, and this two team have high quality player on each side, from Goal Keeper until they striker is really wonderful player. Have you ever dream to visit both of this team city? Visit Madrid? or visit Barcelona? You will satisfied with this city.
Why? I give you some opinion, from Barcelona. On 1992 this city has been chosen for celebrate Olympic games. Barcelona is unique city, they building is high art and very pleasant to see it. You will enjoy on this city. Vacation in Barcelona is really great deal. you can find Hotels in Barcelona or if we say in Span Hoteles in Barcelona with easy. The hotels is nice and perfect

STOP! 7 Foods 2 Stay Away From

2007-10-02T22:34:00.000-07:00

1. Doughnuts: It’s hard to resist the smell of a Krispy Kreme doughnut, which is why I never step foot in the store. Doughnuts are fried chock-full of sugar and white flour and loads of trans fat.
Accordingly, an average 3.5 ounce sugar doughnut weighs in with about 400 calories and contains few other nutrients besides fat. These sugary treats may satisfy your craving but it won’t satisfy your hunger as most of the calories come from fat.
"Eating a lot of refined sugar contributes to blood sugar ‘swings’ or extreme fluctuations," says nutritionist Susan Burke
2. Cheeseburger :with fries The age-old classic may be delicious but think twice before sinking your teeth into that Big Mac. The saturated fat found in cheese burgers has been linked to heart attacks, strokes and some types of "In fact, fast-food portions are gargantuan, almost double the calories per meal compared to 20 years ago," Susan says. "Twenty years ago the average fast-food cheeseburger had about 300 calories. Today’s BK Whopper with cheese has 720. To burn the excess 420 calories, you’d have to run for 40 minutes. For example, in 1985 a medium French fry had 240 calories, 2.4 ounces. Today’s ‘medium’ is 6.9 ounces and 610 calories.
"This fast-food meal of cheeseburger and fries has way too many calories and fat grams, not to mention grams of saturated fat, trans fat and cholesterol and sodium."
Let’s break down this meal. First, take the white-flour bun (refined carbohydrates), then add some processed cheese (saturated fat and trans fat, plus lots of additives and preservatives) and then top off with fried red meat (cholesterol and saturated fats). And let’s not forget about the condiments such as the always fattening mayonnaise.
Not sounding so appetizing anymore, huh? Oh, and let’s not forget about the infamous side dish. You cheeseburger will most likely come with a side of French fries, which is sadly the most popular vegetable dish in the U.S. Don’t kid yourself, French fries are not vegetables, they are extremely high in fat and contain a tiny amount of nutrients.
3. Fried Chicken and Chicken Nuggets :With the recent class-action lawsuit between The Center for Science in the Public Interest (CSPI) and KFC, the health risks posed by fried foods are becoming more public. The CSPI is suing the food chain for their use of cooking oil containing unhealthy trans fats. The lawsuit seeks to order KFC to use other types of cooking oils and to inform customers how much trans fats KFC’s food contains.
Foods cooked in highly heated oils (most notably partially hydrogenated oil) have been known to cause cancer, weight gain and other serious health risks if ingested regularly. One Extra Crispy Chicken Breast from KFC has around 420 calories and eight grams of saturated fat. So unless you want to super size yourself, it’s best to make a clean break with fried foods.
4. Packaged Lunches :Sure they are convenient and easy, but boy are they unhealthy! These kid-marketed lunches are loaded with saturated fat and sodium. They usually contain highly processed meats and cheeses, white flour crackers and sugary treats. Lunchables get two-thirds of their calories from fat and sugar. And they provide lopsided nutrition since they contain no fruits or vegetables
"They insidiously promote obesity by making kids think that lunch normally comes in a cellophane-wrapped box," Susan says. "Parents are promoting their children’s obesity by buying these items. They’re expensive, too. Pack a sandwich and save dollars and health."
5. Sugary Cereal :Not all cereals are created equally. And while your kids might beg for the latest cookie or marshmallow chocolate surprise cereals, it is a safe bet they are about as healthy as a dessert. Keywords to look out for are puffed, dyed and sweetened.
Most kids’ cereals are so highly processed they no longer look like the grains they were originally made from. A healthy alternative is oatmeal. Although, if you are buying pre-packaged oatmeal make sure to check the label and see how much sugar it contains, you might be surprised.
"A little sugar isn’t a problem but when the first ingredient on the box is sugar, then watch out," she said. "There is no fruit in Froot Loops. But the unsweetened original Cheerios or Rice Krispies are fine, and you can sweeten them naturally with blueberries and strawberries."
6. Processed Meats: What falls under the category of processed meats? Hot dogs, sausage, jerky, bacon, certain lunch meats and meats used in canned soup products. Almost all processed meats have sodium nitrite added as a preservative.
A recent study conducted at the University of Hawaii found that sodium nitrite can act as “a precursor to highly carcinogenic nitrosamines -- potent cancer-causing chemicals that accelerate the formation and growth of cancer cells throughout the body.” So eliminate these meats from your diet before they eliminate you
7. Canned Soup: Sometimes regarded as a healthy food, soups can be very deceiving. You must stay on your guard because many canned soups have high levels of trans fats, sodium and artificial preservatives such as MSG. Just one serving (which is roughly one cup) can have almost 1,000 milligrams of salt. Also, steer clear of soups that are cream-based, they can be high in calories and fat.
Susan says it is important to read food labelsfrom back to front. "Ignore the health claims, and instead focus on the ingredients and serving size. Watch out for hydrogenated fat (trans fat) and sodium. If you’re buying bread to go with you soup, the first ingredient should be whole grain -- either whole wheat, rye or other grain. If it just says ‘wheat bread,’ that doesn’t mean whole wheat."

A game 2 know about ur diet

2007-09-17T02:30:00.000-07:00

Cheating on a diet is one of the most crucial aspects when it comes to success or failure. If you can handle those inevitable lapses, you will be overcoming an important obstacle. It is in this area of mistakes -- otherwise known as cheats -- where dieters’ attempts can live or die.

Do you have what it takes to turn a cheat into a tool for success?

Answer these questions and find out.

THE QUIZ :

1. Can you pick up and go on with your diet after a cheat?
2. Do you stop to consider the circumstances surrounding a cheat?
3. Can you accept yourself as not being perfect on a diet?
4. Do you forgive yourself for a lapse?
5. Can you keep one cheat from leading you to another?
6. Do you believe that personal change is a process?
7. Do you think you will still be able to change the way you eat, even though you cheat sometimes?
8. Do you think mistakes are part of learning something new?
9. Can you avoid feeling like a failure because of a slip?
10. Do you think that changing your behavior might take more than one attempt?
11. Can you hold on to your self-confidence, even after a cheat?
12. Can you forgive yourself for having less willpower at times?
13. Do you know how to include dealing with cheats in your weight-loss plan of action?
14. Can you avoid going on to the next diet just because of a cheat?
15. Can you avoid feeling guilty about a lapse?
16. Can you view a cheat as a small thing and not a catastrophe?
17. Do you know how to learn about yourself from your cheats?
18. Do you pay attention to what you do after you cheat?
19. Can you keep one cheating episode from turning into a total pig-out?
20. Do you still have hope after a cheat?

If you have more YES answers than NO answers, your chances of sticking with it, even though you cheat sometimes, are very good.

If you have more NO answers than YES answers, you may be in danger of letting a cheat lead to a total collapse of your diet. Work on understanding your cheating episodes as much as possible -- when they happen, why they happen, how often they happen. Use this knowledge and you won’t have to give up just because you cheat.

cholestrol -a world growing problem

2007-09-17T02:08:00.000-07:00

Cholesterol is found in the bloodstream and in all your body's cells. The soft, waxy substance is produced by your body and it's necessary in moderate amounts.

Cholesterol is an important part of a healthy body because it's used to form cell membranes, some hormones and other needed tissues. But you can have too much of a good thing!

High cholesterol levels in the blood are a major risk factor for coronary heart disease, which causes heart attacks. Cholesterol and other fats can't dissolve in the blood. Because of this, they have to be transported to and from the cells by special carriers of lipids and proteins called lipoproteins. There are several kinds, but the ones to be most concerned about are low density lipoprotein (LDL) and high density lipoprotein (HDL).

(LDL's) Low Density Lipoproteins:

Low density lipoprotein is the major cholesterol carrier in the blood. When a person has too much LDL cholesterol circulating in the blood, it can slowly build up within the walls of the arteries feeding the heart and brain. Together with other substances, it can form plaque, a thick, hard deposit that can clog those arteries. This condition is known as atherosclerosis.
A high level of LDL cholesterol reflects an increased risk of heart disease. That is why LDL cholesterol is often called "bad" cholesterol. Your doctor can judge your risk of heart attack more accurately by determining the amount of cholesterol carried by your LDLs. If your LDL cholesterol is more than 160 milligrams per deciliter of blood, it's high. Ideally, your LDL cholesterol is below 130. Total blood cholesterol can indicate your level of risk. If it's 200 mg/dL or over, your doctor will probably measure your LDL cholesterol level, which is a more accurate indicator of heart disease.

(HDL's) High Density Lipoproteins:

About one-third to one-fourth of blood cholesterol is carried by high density lipoprotein or HDL. Doctors think HDL tends to carry cholesterol away from the arteries and back to the liver, where it's passed from the body. Some doctors believe HDL helps remove excess cholesterol from atherosclerotic plaques and thus slows their growth. HDL is known as "good" cholesterol because a high level of HDL or high density lipoproteins helps to protect against heart attacks.

How Serious is High Cholesterol?

Doctors know that lowering cholesterol levels reduces the risk of illness or death from heart disease. If you already have heart disease then lowering cholesterol will probably help you live longer.

High LDL cholesterol is associated with an increased risk of coronary heart disease because it causes damage to and narrowing of the arteries.
When coronary arteries are narrowed by plaques, they may be unable to supply enough blood and oxygen to the heart muscle during physical activity.

Lack of oxygen to the heart muscle can cause chest pain.
There is a greater chance of a blood clot forming on the surface of a fatty deposit in the artery than if that artery is "clean." This may cause blockage of the artery, leading to death of heart muscle in the affected area resulting in a heart attack.

It is interesting that HDL cholesterol is sometimes called "good" cholesterol, because it helps to remove cholesterol from the blood and in so doing, may help clear cholesterol plaque from the arteries

The risk from high cholesterol is increased if other risk factors are also present -- like high blood pressure and smoking -- because these interact with each other.

How is High Cholesterol Treated?

Diet, weight loss and regular exercise are the first steps to lower blood cholesterol and prevent coronary heart disease. If you smoke, you should stop. Reducing dietary saturated fat intake is the most common means of reducing blood cholesterol. Sometimes even when people do everything right, cholesterol levels remain high. For these people medication is often needed. Medicines used to treat high cholesterol include:
Statins, which help to remove LDL cholesterol from the blood.
Niacin, a B vitamin, makes the body produce less cholesterol.
Cholestyramine and colestipol, which reduces the amount of cholesterol absorbed into the body from the bowel.
Fibrates, also help to remove cholesterol from the blood.
Probucol, an antioxidant, helps to stop cholesterol from being changed into a more harmful chemical form which prevents it attacking blood vessels.
It's important to get your cholesterol levels checked when you go for your physical exams..

Workout that focused on his back muscles.

2007-09-17T01:45:00.000-07:00

The major areas of the back and corresponding exercises are the following:

1. Lattisumus Dorsi -- The Latissumus Dorsi muscles (also known as the Lats) are the largest muscles of the back. They're large, fan-shaped muscles. If you spread your back and touch the outer end of each side, you’re touching your Lats. The function of the lats is to pull the arm down toward the pelvis.
Exercises that target the Latissumus Dorsi: close grip pulldowns, wide grip pulldowns, chin-ups, one arm dumbbell row, seated cable row, stiff arm cable pushdowns.

2. Trapezius -- The Trapezius muscle (also known as the traps) is a long, trapezoid-shaped muscle that runs down the upper section of the spinal cord, originating at the base of the skull and attaching down in the middle to lower back. If you touch the muscle by the sides of the neck, you are touching your traps.

Most people think the traps are part of the shoulder, but technically they are part of the back. The functions of the traps are shrugging up, drawing the shoulder blades together and pulling the shoulder blades down.

Exercises that work the Trapezius: dumbbell shrugs, barbell shrugs and smith machine shrugs.

3. The Erector Spinae -- A group of muscles that support the spinal column, the Erector Spinae include the Longissumus, the Spinalis and Illocostalis. For the most part we're talking about the lower back when we discuss Erector Spinae. The functions of the Erector Spinae group are to extend and support the spine.

Exercises for the Erector Spinae: back extensions, dumbbell or barbell deadlifts.

4. Teres Major -- The Teres Major muscle originates on the outer (lateral) edge of the scapula. The Teres Major muscle (with the help of other muscles) helps stabilize the shoulder joint and move the arm toward the back. This is an overlooked muscle that can actually help create width for the trainer who wants to add muscle.
Exercises for the Teres Major: wide grip chin-ups, wide grip cable pulldowns and wide grip seated cable or machine rows.

5. Rhomboid Muscles -- The Rhomboids (major and minor) originate on the spinal column and attach to the middle area of the scapula. They get their name from their shape. The function of the Rhomboids is to bring the scapula in toward the spinal column, essentially squeezing the shoulder blades together.

Exercises for the Rhomboid Muscles: rear delt raises, seated cable rows, bent over rows,
Whether it’s a sleeveless dress you’ll be wearing, tank top, desire for a "V" taper or just extra strength to pick up your kids and groceries, then focusing on the back muscles is your ticket to success

Dclickads-A new world for advertising

2007-09-13T16:16:00.000-07:00

Looking for another way to earn link ? I like to say easy way to earn some link Here is the newly services by DClick Ads.
Not only do they sell link ads,
they also do banner and embedded ads. That is of course up to the webmaster who allow it.

Dclick Ads is another of the many advertizing & promotion services. This is one where anyone with a website can sign up to sell space on their sites. You can sell space for text based, graphical or combinations.

"Maximize Internet Advertising"

You can make money by selling the ad space and can set your own price.

Register Now

These ads are directly linked to the advertisers website which means the advertiser can be reached in just one click.

insurance is very cheap

2007-09-09T22:31:00.000-07:00

When u need insurance u need the best. Now some people may confuse the term “best ” with lower insurance premiums, but they shouldn’t. The best , when it comes to insurance, is getting the best coverage, with the best company, at the right price.
If you are looking for an Insurance Quote, you should check out Advantage Term Life. They offer expert information and can help you decide if you want term, whole life, universal, or some other life insurance. They have so many choices when it comes to policy coverage, you are sure to find something that fits your needs
It’s all a matter of filling up certain information like which state you’re in, your age, some lifestyle habits, the type of plan you want, and the amount and you’ll be able to compare the prices of several insurance companies. Logging on to their site doesn’t just involve getting comparisons on rates but you get to learn several other tips as well. You get to learn how to get lower premiums and at the same time learn more on insurance terms in general. There’s no longer a need to be hassled, insure your life and the lives of others by getting affordable insurance quotes for families today.

Accept visa/MC/dicover/amex- MS MERCHANT ACCOUNT

2007-09-08T01:50:00.000-07:00

Fortunately, most of the merchants Accept Visa/MC/Discover/Amex today as they used to carry out the payment transaction manually like swiping the customer's card and gaining the signature for their records, this signature actually helps to prevent unnecessary chargebacks that can be costly to merchant service providers.That's why those merchant service providers are entitled to the lowest transaction rates, the more they becareful handling the credit card's transaction then they will be save away from the costly chargebacks.

Ms Merchant Accounts offer credit card processing for online and other types of business. They can process most of the top credit cards and this includes:MastercardVisaAmerican ExpressDiscover Card (I have not heard of this one before)Their web site is fairly well laid out and has a fair bit of info regarding what they offer. Registration seems easy, but I could not find any solid information on their actual rates. I would suggest firing them a quick email to find this out before registration.

So, the impluses sales will be increased as long as the merchants accept payments by credit card.But sadly to say, some merchants especially those higher risk merchants like internet stores, adult entertainment providers, gambling operations and travel agencies are not eligible to entitle the low transaction rate by bank due to their weak credit histories.If you are falling into this higher risk merchants category, you definitely can look for the Ms. MerchantAccounts as they offer many ways for merchants to accept credit card payments.
So, Apply Now for a Merchant Account and make your business survive! Though they are a U.S based company, they still handle Merchant Accounts International for worldwide.

Promoting search engine-DISCOUNTCLICK

2007-09-08T01:27:00.000-07:00

Discountclick has a full service marketing program with an impressive resume of customers. They have an affordable Search Engine Promotion service, provide Keyword Ranking Reports, and tools you can utilize to follow the progress of your ad campaigns. Discountclick also provide Banner Ad and Graphic Design solutions as well as maintaining a listing of Internet Marketing Tips.

If your in need of traffic their the ones to use. They use all their knowledge and expertise to boost your marketing performance. They offer low affordable payments to fit your needs.DiscountClick has the professional tools to add the very best links to your site.They add 40-50 links each month to your site for a low cost.
They are also constntly searching for new strategies to improve.DiscountClick is prepared to serve you!
If you're new to the business of Internet Marketing or your business in not performing up to your expectations DiscountClick has the staff and tools to help you succeed.

How 2 sharp ur mind

2007-09-05T03:19:00.001-07:00

Question your assumptions. Give conventional wisdom a nudge and re-think your environment. Consider an everyday product and list everything you know to be absolutely true about the product. Now, go back and question every assumption. Tony Basche did just that when he stopped assuming locks had numbers and invented the Wordlock -- he won $25,000 plus royalties in a Staples contest for his innovation.

Laugh. Watching Comedy Central may give your creative thinking a boost. Studies show that people are better at solving exercises designed to measure creative thinking immediately after exposure to comedy. Subjects said they felt more alert, active, interested and excited after watching comedy. But, there’s a caveat: Humor can be distracting and can decrease performance on non-creative tasks.

Limit TV. When you watch television, your brain goes into neutral. In one study, people watching television had increased alpha brain waves -- their brains were in a passive state, as if they were just sitting in the dark. No wonder TV watching has been tied to low achievement.

Think beans for breakfast. Eating the right morning meal can have a big impact on brainpower. Kids who have fizzy drinks and sugary snacks for breakfast perform poorly on tests of memory and attention. You can get the biggest brain boost from -- believe it or not -- beans. High-protein beans up cognitive test scores by a wide margin.

Exercise. Physical activity is as much a workout for your brain as it is for your body. Exercise actually stimulates growth in brain cells. Schoolchildren who exercise three or four times a week get higher than average exam scores. Senior citizens who walk regularly perform better on memory tests than their sedentary peers. In fact, as they age, walkers show far less cognitive decline than that of non-walkers.

Master eloquence. Verbal charm is a powerful tool -- it can get you that job you are seeking or that date you are after. Each day, prepare flashcards with a few new words and review them at least four times a day. Content yourself with fewer than eight new words per day; more than that could inhibit retention. At the end of the year, you will have increased your vocabulary by 2,000 words!

Get your nutrients. Unlike muscles, the brain cannot store energy; it must be constantly replenished with nutrients. Studies show that a diet rich in antioxidants and vitamins boosts memory and cognition. The best way to meet needs is by eating a variety of foods. In fact, healthy individuals who eat a balanced diet rarely need supplements. So, load up on foods like nuts, whole grains, vegetables, fruits and fish.

Play with your brain. Learn a new language, master a new hobby or engage in friendly debate. Playing with your brain stimulates blood flow and strengthens the connections (synapses) between nerve cells in the brain. Read challenging books, do puzzles -- and whatever you do, use your other hand to comb your hair or brush your teeth.

A perfect way 2 slim ur hips

2007-09-05T03:11:00.000-07:00

1. Calorie-reduced nutrition program..This is your first line of attack in reducing body fat.

2. Cardiovascular program, such as jogging four to five days per week for 30 minutes. Many of my personal training clients and eDiets members have experienced great success with a moderate intensity cardio program (jogging, power walking, video tapes etc.).

3. Strength training performed two times per week for approximately 20 to 30 minutes. Even small amounts of muscle revs the metabolism and stimulates fat loss.

4. Specialized routine for the hips. This allows one to work the hips with concentrated exercises so that when body fat is reduced, you’re left with lean and tight looking hips.

Follow the parameters of 1 through 4 above and your hips will get leaner.

Weight loss claims -Only loosen ur pockets

2007-09-05T02:39:00.000-07:00

Cause weight loss of 2 pounds or more a week for a month or more without dieting or exercise. There’s just no getting around it: ads that claim you can lose weight without diet or exercise are false. To lose weight, you must lower your intake of calories and increase your physical activity

Cause substantial weight loss no matter what or how much the consumer eats. Be wary of any diet ads that claim you can lose weight no matter what kind of food you chow down on or what size portions you dish out. Part of adopting a healthy lifestyle is learning about proper portion control. You can’t eat unlimited quantities of any food and still lose weight.

Cause permanent weight loss (even when the consumer stops using the product). The truth is that the only way to achieve permanent weight loss is to follow a healthy meal plan and exercise on a regular basis. Unless you incorporate a permanent lifestyle change, weight loss will not be lasting.

Block the absorption of fat or calories to enable consumers to lose substantial weight. The so-called “fat blockers” are products such as pills that allegedly promote weight loss by blocking or absorbing fat. No product can block enough fat or calories to cause substantial weight loss. According to the FTC, even a legitimate fat blocker must be used along with a reduced-calorie diet to be effective.

Safely enable consumers to lose more than 3 pounds per week for more than four weeks. When you are trying to lose weight, it is important to meet your body’s nutritional needs by following a healthy meal plan. Health experts generally recommend adopting a weight-loss goal of 1 to 2 pounds per week. Losing more than 2 pounds per week is not considered healthy. Research also shows that the faster you lose weight, the more likely you are to gain it back.

Cause substantial weight loss for all users. In spite of what these advertisers might promise, there is just no one-size-fits-all solution for slimming down. You aren’t buying a pair of socks or a ball cap here. It is important to find a healthy meal plan and exercise program that works for you.

Cause substantial weight loss by wearing it on the body or rubbing it into the skin. This category includes products, such as diet patches, topical creams and lotions, body wraps, special clothing, rings, earrings and even body belts. According to the FTC, any ad claiming that people can lose even a pound a week with the use of such devices is false.

sorry 4 not postin mail 4 a month

2007-09-05T02:25:00.000-07:00

As i got a vital injury in my knee & my posterior ligament got rupture .I have been on bed 4 a month. My right knee had been operated .So once again sorry to be away from this world a long time.

just bid to get bigger

2007-08-07T06:36:00.000-07:00

It almost sounds too good to be true. Bid4prizes.com is a sweepstake site that is run like a reverse auction. You pick the prize you want to win, and then you try to be the LOWEST bidder! The idea is to be the lowest unique bidder, and the lowest unique bid for each prize is one penny. If more than one person bids a penny, then two cents becomes the lowest unique bid. If more than one person bids two cents, then three cents is the lowest unique bid, and so on. The best part? Your bid price is phony and is only used to determine the winner, you actually don’t pay anything if you win, not even the shipping!
As you place bids, you also earn points which can be redeemed in the reward center for free gifts like handbags, watches, and leather coats. And I think they might be thinking about awarding a cash prize, because there is a poll on the site asking how you think they should award a one million dollar prize. Check out bid4prizes.com and you might win a cool prize for free!

hotels in london

2007-08-07T06:32:00.000-07:00

Planning for a great holiday trip, but not able to decide on a great destination? How about a trip to London, the land of four world heritage sites and numerous iconic landmarks? I have always wanted to spend a night around the Tower Bridge of London, and I am sure you too gonna love that. And these you can find a lot of cheap holiday deals on the internet, so you don’t need huge budget to plan a big time holiday. Here are some really cheap hotels in London that can help you get the right accommodation, at the most reasonable price in London.
Well, there are lots of place to roam around in London. Among many others, Victoria is one of my favorite places. I was, in fact looking for some cheap hotels in Victoria London. I found a great place to look for cheap hotels in and around London, called CheaperThanHotels.co.uk. They specialized in last minute as well as year round accommodation offers. You can check the website for more cheap hotels deals. For example, here is the list of all cheap hotel accommodation in Manchester. Just visit the site and you will get all information on cheap hotel deals, on any destination around the world.

How to save your knee- just 4 exercises

2007-08-07T00:11:00.000-07:00

Perform an internet search concerning knee injuries, and you’ll find a lot of information about how to treat an injury
Protection offront of the thigh:

Chair Squat
Starting Position:
• Perform this exercise with the aid of a sturdy chair.
• Stand in front of the chair with your back toward the chair and feet shoulder-width apart.
• Keep your head up as a natural extension of your spine.

Movement:•
Begin to sit in the chair.
lowering your body until your legs are at a 90 degree angle (if possible).
• Contracting your quadriceps, slowly return to the starting position, stopping just short of the legs being fully extended.
Keep a slight bend in the knees.

Key Points:
• Inhale while sitting in the chair.
• Exhale while raising yourself from the chair.
• As you get stronger, you will want to add resistance such as dumbbells in your hands

Now that we’ve worked the front of the leg, it’s time to access the rear of the legs -- the hamstrings.

Lying Double Leg Curl
Starting Position:
• Lie on your stomach with both hands under your head for comfort.
• Ankle weights may be worn to increase intensity

Movement: • Contracting the hamstrings muscles, curl both legs toward your buttocks stopping when your knees are at a 90 degree angle.
• Slowly return to the starting position.

Key Points: • Exhale while you curl your legs up.
• Inhale while returning to the starting position.

Now we move to the inside of the legs :
Lying Leg Adduction
Starting Position:
• Lie on your right side with your right arm supporting your upper body.
• Your right leg should be straight, and your left leg should be bent.
• Support your weight on your right arm and left leg

Movement:
• Contracting the inner thigh muscles, lift your right leg up until you feel a contraction of the inner thigh muscles.
• After completing the set on the right side, perform the exercise on the left side

Key Points:
• Exhale while lifting your leg up.
• Inhale while returning to the starting position.
• You may use ankle weights to increase the level of difficulty.
• If you are an intermediate exerciser, you can add resistance to the inner thigh as you are lifting. You can resist your inner thigh with your hand or use a weighted object.

Now we strengthen the muscles below the knee:

Standing Calf Raise
Starting Position:
• Stand with your feet 12 inches apart with your weight on the front or balls of the foot and knees slightly bent.
• You may wish to use a chair or wall for stability.

Movement:
• Contracting the calf muscles, lift your heels off the floor until you feel a full contraction of the calf muscles.• Slowly return to the starting position stopping just short of your heels touching the floor.
Key Points:
• Exhale while lifting yourself up.
• Inhale while returning to the starting position

Burn Extra Calories

2007-08-03T00:28:00.000-07:00

1. When you first wake up, commit to 10 minutes of continuous exercise
2. Perform timed interval walking in your neighborhood or at lunch.
3. If you have stairs in your home or in your work place, commit to taking the stairs a specific number of times.
4. While seated, perform some isometric exercise to help strengthen and tighten your muscles.
5. For about $15, you can invest in a pedometer
6.Tired at night and just want to sit in front of the TV? Try this technique: take periodic five-minute exercise breaks and perform some muscle-stimulating and calorie-burning exercise
7. How about performing one exercise movement per day for 7 to 10 minutes?
8. Want things even simpler? Take the longest route every time you have to walk somewhere -- even if it’s to a co-worker's office
9. Double-up the stairs.
10. Perform any of the above with your spouse or a friend.

10 Energy Boost up Foods

2007-08-03T00:10:00.000-07:00

Quick Energy Boosters:“The quickest energy is from carbohydrates. That’s the body’s first preferences for energy. Did you ever hear about carbohydrate loading? That’s what marathon runners do when they run a long race, they carb load. The reason they do that is because your body’s first preference for fuel is from stored carbohydrate, and you store carbohydrate as glycogen in your muscles and your liver." For quick energy, you want to have glycogen stored and that comes from things like:
1. Vegetables
2. Whole-grain Cereals
3. 100-percent fruit juice
4. Dried fruit
5. Fresh fruit

"If you’re really hungry and you want some quick energy, there’s no better choice than eating some fruit. Rather than drinking a sugary drink, eat a piece of fruit. You’re going to get your carbohydrates and you’re also going to get your fiber and vitamins and minerals.”
Sustained Energy Boosters:“A balance of nutrients is really what’s going to give you sustained energy because your body digests protein, fats and carbohydrates differently. In other words, you can eat them all at the same time but they are all going to be processed differently. Carbohydrates start being digested in your mouth, protein starts in your stomach and fat doesn’t start until it reaches your intestines. That’s why foods that are combinations of nutrients give you sustained energy." Some good combinations choices include:

6. Nuts

7. Whole-grain pasta

8. Turkey or peanut butter on whole-grain bread

"Who said you can only have a sandwich at lunch? If you eat a sandwich in the morning for breakfast made up of protein, carbohydrate and a little fat, you might make it to lunch without being hungry. But if you eat only carbohydrates in the morning without anything else (like if you eat just a sweet roll, which is mostly just sugar and white flour), chance are you’ll be hungry in a few hours.”
Drink Up and Perk Up

9. Water: “The No. 1 thing I always think about is water. When people don’t drink enough water and they aren’t hydrated all, their functions are out of choke. They might misinterpret hunger for being really thirsty. Energy is dependent on all the metabolic functions running properly and the No. 1 ingredient for that is water.”

10. Coffee: “Caffeine is natural. Skip the mocha chino with lots of cream and sugar. There is nothing bad about it, it perks you up, gets you going and keeps you more mentally alert. The secret is not drinking too much.”

WHY WE DO EXERCISE

2007-06-23T02:52:00.000-07:00

1. You will get out of your head and into your body. Many who do not exercise tend to focus all their energy on their intellect rather than their body. This cerebral way of being can cause you to over analyze almost everything to the point where no issues ever get resolved. When you move your body, you notice your legs and arms moving in unison. You become aware of your heart rate increasing and the sweat flowing from your pours. These physical changes are exciting and life affirming. While you are exercising, you are not feeling like an over burdened adult, but a playful child experiencing a sense of innocence and glee.

2. You will find calmness and tranquility, a means to relax. Research indicates exercising as little as 15 minutes a day can cause you to discover a sense of inner peace. This sense of tranquility can improve the overall quality of your life. The gaining of calmness allows the physical and emotional stress to lessen. The tension in your shoulders, neck and stomach will greatly dissipate and even disappear while you are working out. You will discover a glow that takes place inside and outside of you.

3. You can use your time exercising to work through issues that are bothering you. A regular exercise program, along with self-questioning, can heal emotional pain. Focusing on an emotional pain question during you workout and journaling afterwards can help you resolve troubling issues that may have been upsetting you since childhood.

4. You will gain confidence and increase your self-esteem. This phenomenon will happen simply because you are participating in a regular healthy activity. The sense of calmness you feel will lead to increased hope regarding your future. Your increased strength, stamina and skill will improve your sense of self-worth. You will find yourself looking forward to your workouts and you will spend time noticing the great results.

5. You will learn to live in present time. Achieving increased calmness, self-esteem and confidence will teach you to live in the present rather that worrying about the future or dwelling on the past. Instead of being preoccupied with what is going to happen next or what occurred previously, you can now take in what is happening right now. The present may include being at a concert, reading a good book or conversing with the one you love. Exercise can teach you the importance of taking the time to smell the roses

Summer Fresh Diet Plan

2007-06-23T02:44:00.000-07:00

Day 1 Breakfast -- Waffles with Honey Ricotta and Strawberries and Milk
Lunch -- Chicken-Mango Salad with Flatbread and Blackberries

Chicken-Mango Salad Recipe4 oz. grilled, boneless chicken breast 3/4 cup mango 2 cups mixed salad greens 8 cherry tomatoes 2 Tbsp. fresh cilantro (coriander) 1/3 cup avocado, chopped 3 Tbsp. dressing, Italian low-fat
Directions: Chop chicken into small cubes. Peel and chop mango; rinse and chop salad greens, tomatoes and cilantro. In a medium size bowl, mix together chicken, tomatoes, cilantro, mango and avocado; toss with dressing. On a medium platter, spread salad greens evenly and place mixed salad on top. Serve and enjoy.
Dinner -- Grilled Caesar Burger, Summer Vegetable Medley and Mixed Berries
Snack -- Mango-Blueberry Smoothie
Mango-Blueberry Smoothie Recipe ½ cup mango ½ cup fresh blueberries 2/3 cup orange juice, calcium fortified

Day 2 Breakfast -- Summer Strawberry Omelet with Toast and Orange Juice
Lunch -- Crunchy Salmon Wrap with Tomato-Artichoke Salad, Watermelon and Pineapple Spritzer
Crunchy Salmon Wrap Recipe3 oz. canned salmon, low sodium 1 green onion 1 Tbsp. low-fat mayonnaise 1/2 Tbsp. fresh lemon juice 1/3 cup chopped or sliced cucumber 1 Tbsp. fresh parsley 1/4 tsp. black pepper 1 whole-wheat (approximately 6 inch diameter) tortilla
Dinner -- Island Pork Kabobs with Mango Salsa and Grilled Sweet Potato Island Pork Kabobs
Island Pork Kabobs3 ½ oz. lean pork 1/4 tsp. chili powder 1/4 tsp. cumin 1/4 tsp. paprika 1/4 tsp. black pepper ½ Tbsp. olive oil 2/3 cup fresh pineapple
Directions: Preheat grill coated with cooking spray to medium heat. Rinse and pat dry pork; cut into cubes. In a small bowl, combine chili powder, cumin, paprika, black pepper and olive oil (you can adjust spices to taste). Add pork to spices and gently toss to coat; refrigerate for about 10 minutes to allow flavor to develop. Cut pineapple into chunks. Alternately thread pork cubes and pineapple chunks onto skewer(s). Grill kabob(s) for 3-5 minutes on each side, until cooked through. Serve.
Mango Salsa Recipe 1/2 cup mango 1/4 small red onion 1/2 Tbsp. fresh cilantro (coriander) 1/4 jalapeno pepper 1/4 tsp. ginger root 1/2 tsp. fresh lime juice

10 Biggest Weight Loss Mistakes

2007-06-21T02:52:00.000-07:00

1. If I say I want to lose 50 pounds, I will! I know, I know, what’s the point of dieting if you don’t have a specific number in mind? Well, it’s important to understand that as your body matures, it responds to exercise and reduced calorie consumption in different ways. I hate to be the bearer of bad news, but the older we get, the harder our weight-loss efforts become.
Remember when you were in your 20s and you could go a couple of days without eating and BINGO, suddenly the scale was back down where you wanted it? Well, as we lose muscle mass and go through the lovely changes of life, our body doesn’t bounce back like that anymore. So set a goal of becoming more active while keeping an eye on nutrition. This is an attainable and realistic goal

2. Diet is deprivation! Generally speaking, a diet will act as a jumpstart for your weight-loss efforts. The hope is that you will find certain aspects of your selected diet and apply those to your lifestyle permanently. The problem is, many people view diets as their last chance to lose weight, and they completely exempt any "fun food" from their diet. Granted, if you are serious about losing weight, you need to rid yourself of too much sugar and junk food, but a treat is fine once in a while

3. I will look like a movie star! How often have we said to our kids, "If Johnny jumped off a bridge would you?" OK, maybe the names have been changed, but you get the gist. Our bodies are uniquely ours and how they respond to exercise, stress, love, happiness and so on can vary greatly. We have to respect our bodies, our unique strengths and weaknesses and build upon the things we recognize as strengths.
Your friend, family member or neighbor may have lost a bunch of weight, but her body type and yours are probably very different. Sure, you can find out what she did to attain her goal, but it’s more important that you find out what will help you achieve a realistic goal.

4. Once I’m finished with the diet, I can go back to what I did before! All too often people view diets with a starting and ending point. The hope is that you will use the diet to shift what you’re doing now, whether it’s limiting your sugar intake, reducing your daily calorie consumption, increasing your water or whatever it may be. Your attempt should be to lose the bad habits you’ve grown accustomed to.

5. I need someone to tell me what to eat! Here’s the deal, we all know what we should be eating. However, because of the plethora of information available, we have become a society confused with which foods are good for us and which are not. We have become consumed with eating to lose weight versus eating to be healthy. When you eat well and are active, nine times out of 10, your weight will be where it needs to be. It might not match the weight charts, but eating well and exercising will give your body what it needs to be healthy.
In other words, daily activity and mindful nutrition results in an appropriate weight! You know you should be eating more fruits and veggies and less processed foods, right? Believe in yourself enough to know that you’ve got what it takes to make the right changes!

6. If I just exercise a couple of hours a day, I can eat whatever I want! Yeah, and if I just wish hard enough, I can sing like Barbra Streisand. The truth is that just exercising in an effort to lose weight won’t cut the mustard. Your success will be short-lived and never become a regular part of your lifestyle.
Exercise needs to be embraced for all of the right reasons, including: more energy, improved quality of life, reduced risks of cancer, cardiovascular risks and osteoporosis. Find one of the hundreds of benefits that speaks to you and go for it. If you exercise simply to keep your weight in check, it will never be enough to maintain weight loss.

7. I don’t have time to exercise, so I’ll just cut out more calories! Again, you need to focus on health. If we make decisions to alter our lifestyle simply for weight loss, "Fugheddaboudit!" -- it will never last. You must figure out incentives valuable enough to you that you'll exercise and eat well for all of the right reasons

8. Writing things down doesn’t make a difference! Trust me, it does. Some of my greatest client success stories come from those who were committed to keeping track of what they put in their mouth. Come on, how many times do you pop something into your mouth and then say, "It was small, it doesn’t count?" We all have, but if you’re writing things down, you can clearly see where your biggest struggles lie.
Additionally, if you are able to see where those struggles are, you can begin taking steps to change them, one at a time. And that, my friends, is the secret to long-term success -- baby steps!

9. You’re bad! No, actually, murder is bad, YOU are not bad. Making an unhealthy food choice is NOT bad. As long as we continue to view our choices as bad or good, we will always struggle with change. When making choices about exercise or food, more often than not we try to make the best choices. Sometimes stress, time constraints and lifestyle change can have a huge impact on our choices. We all have challenging weeks, sometimes even challenging months.
Doing the best you can do is all you can do. I often pose this question to my clients when they tell me they’ve been bad, "What would you tell a friend who was struggling with good decisions?" Nine times out of 10, they end up answering that question with what they need to be telling themselves: "It will be OK, there’s always tomorrow."

10. New Year’s Resolutions! Let’s just say here and now, that never again will you look to the New Year as your time to drop weight and get active. Why? Because you’re going to do it today and tomorrow and the next day and the day after and so on. Waiting until a particular time of year because you believe it will be the key to your success just doesn’t work

10 Ways to Get in Shape for Summer

2007-06-21T02:46:00.000-07:00

1. To lose fat and get trim, try alternating exercise activities during the week. Sometimes I fall into the trap of doing the same exercise routine over and over. Of course, other times I go for weeks without doing any exercise other than sixteen-ounce curls. But anyway, the point is that Raphael recommends changing your exercise routine at least every 4-6 weeks.

2. We’re all busy people, but the longer days and extra sunlight should keep us extra motivated. Unless you make it a priority in your life, it is easy to feel like there just isn’t enough time to exercise. However, during daylight savings time, you should take some advice from that popular 60s song and "let the sunshine in." When you find yourself really pressed for time, Raphael suggests trying three 10-minute workouts spread through the day. Believe it or not, three 10-minute bursts of activity can be just as effective as one 30-minute exercise session.

3. Take yourself off the beaten path. As the poet said, sometimes taking the road less traveled can make all the difference. Yes, I realize that Robert Frost wasn’t referring to exercise, but his advice still applies. Now that spring is in full bloom, why not go to a state park and hike on the weekends? You can alternate this with the strength training and cardio you complete at the gym or home during the week. Hiking and climbing burns a lot of calories and actually helps to boost your metabolism.

4. People attain great success when they have a goal. As I mentioned, the eDiets Million Pound March provides a great opportunity to make yourself accountable for reaching your weight-loss goal. You might also want to sign up for a 5k walk or race in your local community. As you begin to train for the race and improve your eating habits, you’ll start to get leaner. "The objective is not to win the race, but to set a goal and exercise the discipline to complete it," Raphael says. "It will be almost impossible to not lose fat and get leaner."

5. The Weighting Game. If you really want a fit body for summer, Raphael recommends: (a) performing weight training two to three days per week for 30 brisk minutes, (b) doing cardiovascular exercise three to five days per week for 30 moderate minutes and (c) slightly reducing your intake of calories.

6. Give Those Extra Pounds the Boot. If you really want to lose weight, maybe you should try going to boot camp. No, we’re not asking you to enroll in the military… although that would certainly get you in shape, too. Many gyms and health clubs offer some sort of group "boot camp" classes. "The basis of the program is combining calisthenics, cardiovascular exercise and running obstacle courses to improve fitness and lose fat," Raphael says. "As the name implies, it’s run in military boot camp style but is a lot of fun. Just two days per week of this activity will strip fat from your body. You don’t have to be in shape to participate, and you’re encouraged to go at your own pace."

7. Don’t be afraid to try something new outdoors. Try a variety of outdoor recreational activities, and you’ll be more likely to burn fat while having a great time. If you are adventurous enough to give it a whirl, Raphael recommends purchasing a pair of roller blades. "It may take you a few weeks to feel comfortable, but I guarantee you’ll enjoy rollerblading in the sunshine and listening to great music on your head phones," Raphael says.
8. Motivation is one of the keys to creating a bathing suit-ready body. Believe it or not, Raphael says you should go ahead and purchase the bathing suit that you would like to be wearing by the start of summer. Yes, I know it won’t fit you now… but that is his whole point. "Make fitting into the suit a realistic goal and leave the suit somewhere in your kitchen so it’s always visible," Raphael says. "Let the future enticement of fitting perfectly into the suit be your motivation. This isn’t psychological mumbo jumbo -- this tip really works."

9. Spend a day at the park. No, we’re not talking about going to the ballpark, although that is also an important summer ritual. Raphael recommends finding a park near you with an exercise path. Such parks usually contain fitness stations that require you to complete push-ups, sit-ups and lunges. "Most of these courses only take 20 minutes to complete, but they can be repeated to extend exercise time."

10. One of the keys to getting a leaner body is stimulating the metabolism. In order to give your metabolism that special "get up and go," Raphael recommends exercising in the mornings. "When you work out in the morning, you decrease your appetite and burn calories all day long," Raphael says. "Try to power walk, jog or swim as a start to your day, and don’t forget to include strength training to further stimulate your fat-burning progress."