Getting Beautiful Legs With The Squat

Getting Beautiful Legs With The Squat
Nothing can change the look of your legs like the squat.
Before we get into a routine that will change your lower
body in no time flat, lets talk about proper squat form.

The first thing to remember about the squat is that the
power starts on the heels. Stay on your heels at all times
while squatting. A lot of the concern of squats being bad
on the knees comes from people who can't squat properly
bouncing up and down on their toes.

Keep your knees tracking over your toes, a common thing to
see is the knee wobble. One or both knees with buckle in,
usually on the ascent of the squat. Make sure your knees
stay out and track over the feet. This applies to the leg
press as well, but we all know that you would never miss
out on all the benefits of squats by opting for the leg
press!

Keep your torso erect with your chest facing up and out.
Keep looking straight ahead or slightly up. This maintains
the lower lumbar curve. You may find that by keeping this
posture you will not be able to go down very far into the
squat before your form changes. This is usually the result
of tight hamstrings overpowering your hip flexors.

You can often "force" the proper upper body posture by
raising your hands to the front and up when you are
practicing proper squat form without weight. Somewhat
similar to the "Fierce or Chair" pose in yoga. Yes, you
need to practice your movements. There is no point in
trying to keep moving your weights up for fast results if
you only have to come back later to fix a glaring form
problem.

If you are squatting optimally, you will be able to
maintain the proper posture all the way down until the
thighs are parallel with the floor or even lower. What will
more commonly happen is at a certain depth; your lower back
and butt will round under as a result of hamstring tension.
The only way to correct this is continued practice of
proper squat form and specific hamstring stretches.

Mastering the squat is an essential first step to using
some of the most results producing exercises in your
workout arsenal. These include the overhead squat,
deadlift, clean and press, front squat, push press and the
snatch.

These exercises done with high intensity will produce some
of the biggest changes in your body compared to any of the
new gadgets coming out on the market. All you need is your
bodyweight, a broomstick, a medicine ball or a barbell to
do them.

A Recap Of Proper Squatting Form:

Rack the bar across your traps and not the bony base of
your neck.

Stay on your heels and do not move forward onto your toes.

Keep your lumbar curve at all times

Initiate the movement by sitting your butt back and down.

Now for a very simple but effective squat workout. We did
this last time in the same method but with pushups. Here we
go:

8 rounds of 20 seconds with 10 seconds of rest in-between.
Do as many squats as you can in the 20 seconds and then
rest for 10 seconds. Repeat this 8 times. If you are just
beginning you will end up averaging 12-15 squats per round.
Once you really start rocking you can get between 18 - 20
squats per round on every round. Phew!

----------------------------------------------------
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Reading Minds with Fitter Brains

Reading Minds with Fitter Brains
Part of Brain Fitness is being able to read the emotions of
other people. The better you are at this, the better you
will be at interacting with people, either socially or in
business. Like any skill, you can improve this social
aspect of your emotional intelligence.

Most of the time we don't even think about interpreting the
intentions of others. We just do it naturally by reading
their facial expressions and gestures to know when they are
happy, angry or troubled. There's actually a test you can
take called, Reading the Mind in the Eye, to see how
skillful you are at reading other's emotions. You can
access the entire test on several websites by searching for
'Reading the Mind in the Eye'.

A new paper revisits the role of a specific hormone in
improving your ability to 'read minds' of other people - to
understand their feelings and intentions without them
needing to speak. The hormone, called oxytocin, has a
well-established role in love and bonding. For example,
oxytocin increases in both the baby and the mother during
breastfeeding and contributes to the emotional bond between
mother and child.

The new research study gave volunteers a squirt of oxytocin
or a placebo, through a nasal spray and then asked them to
take a test the 'Reading the Mind in the Eye' test, that
measures social intelligence. The test uses images of eyes
to determine how well participants gage the emotions by
only looking at eyes.

It turned out that oxytocin significantly improved people's
performance on the test. This is fascinating because it
means that a hormone is partially responsible for our
social skills and our ability to naturally produce this
hormone influences our skill at any moment.

So the big question is, are there things that you can do to
boost your levels of oxytocin and improve your ability to
read other peoples emotions? I tried to find scientific
articles that addressed this but could not find studies
that asked this question directly. Still, it is known that
oxytocin is associated with love and caring behavior so
it's feasible that deliberately trying to feel that emotion
might boost your oxytocin levels and improve your skills.

If you're a fan of the movie 'the Secret', which I
partially am (although I think it's a bit over-the top) -
you know that many proponents of the self-development world
tout the need to feel grateful for what you have. I
speculate that purposefully reflecting on what you are
grateful for may actually increase oxytocin in your brain.
This in turn would improve your social skills and improve
your odds of creating beneficial relationships that could
help you reach your goals in life.

This actually goes back to the concept of EPIQ performance
that I introduced earlier (standing for Emotional, Physical
and Intellectual Quotient). The more you can control your
own emotions and place yourself into specific emotional
states on demand, the more you actually control the
manufacturing of specific hormones in your brain and the
more you can influence skills that those hormones control.
It all comes back to working on your Brain Fitness in the
end.

----------------------------------------------------
Master Brain Fitness techniques for you and your family.
Your Brain Fitness holds is the key to unlock your maximum
potential. Dr. Simon Evans puts together the right
ingredients in right amount to create the recipe for
success. Visit http://www.BrainFitForLife.com for FREE
Brain Fitness resources.

On The Subjugation Of Nurses

On The Subjugation Of Nurses
I am continually discouraged by the mistreatment of nurses
in the workplace.

Doctors continue to be verbally abusive.

Managers continue to send harassing e-mails.

Suddenly dress codes are an issue, and now we must dress to
look exactly like everyone else. All button pushing, rage
producing material for this former hippy of the 1960's!!

So I took this issue to one of my round robin sessions,
where we do The Work, originated by Byron Katie.

Byron Katie's "The Work" is a process where a "problem" is
scrutinized with Inquiry, or a series of questions, that
puts the responsibility right back where it belongs--
inside yourself.

I prepared for this opportunity by filling out the
Judge-Your-Neighbor worksheet, found in all of Byron
Katie's books, and on her web sites and blog. T

HE 4 QUESTION AND TURNAROUND

1) Is it true?

2) (If the answer is "yes"): Can you absolutely know that
this is true?

3) How do you react when you think that thought?

4) Who would you be without that thought?

And turn it around.

Nurses are subjugated women. Is this true?

Yes.

Can you absolutely know that this is true?

Yes.

How do you react when you think the thought: Nurses are
subjugated women?

I feel angry and tense. The stress centers in my neck. In
fact, the neck pain first began when I started nursing
school 27 years ago. I have found that the more I squeeze
myself in an Allopathic box, the worse the neck pain
becomes, and the more alien I feel in the medical
profession.

How do you feel emotionally when you think the thought:
Nurses are subjugated women?

I feel a sense of hopelessness that the work I am doing to
save the nursing profession is not being received, because
no one is advocating for nurses, nor are nurses advocating
for themselves.

How do you treat other nurses when you think the thought:
Nurses are subjugated women?

I become impatient and want to grab the entire nursing
profession by the neck and shake some sense into "It,"
because nurses still take poor treatment from Doctors and
their surrogates.

And nurses treat each other poorly in a kick the cat kind
of retaliatory response to negative feedback.

How do you treat yourself when you think the thought:
Nurses are subjugated women?

I feel rushed, uptight, unloving and judgmental when I
think the thought: Nurses are subjugated women.

How do you treat your patients when you think the thought:
Nurses are subjugated women?

I feel dishonest because while creating a healing
environment around the birth, sick or death bed, I have to
continually cover up doctors yelling at me to my face, on
the phone, and I have to pretend that they aren't acting
this way.

I have to ignore this behavior, internalize the abuse, join
with the other nurses while we all do perfect
impersonations of each individual perpetrator, thus making
chicken salad out of chicken shit.

I feel like a schizophrenic person by playing these games
day in, month in, year in and out, without any one
advocating for the nurses, nursing or for myself.

Describe your life before this thought occurred to you:
Nurses are subjugated women.

I was carefree, believed nurses were saints, delivering
care with the gift of unconditional love.

Does this thought bring peace or stress into your life?

Total Stresssss!!!

Who would you be without the thought: Nurses are subjugated
women?

I would continue to love my patents, staying focused on
their needs, elevating the vibrations surrounding the
birth, death or sick bed with love and transcendent joy.

I would continue to build my portable empire without any
stressful thoughts about the workplace.

And when I can finally leave the time clock reality, I will
have done justice to the present moment, instead of wishing
most of my life away.

I would simply love every moment of life, enjoy the
seasonal changes, be with my dogs in the late summer days,
with cricket song everywhere around me.

Turn it around: Nurses are subjugated women?

Nurses are NOT subjugated women.

My thoughts about nurses are subjugated.

Nurses are liberated women. Why?

They love their patients. Many of us do stand up to the
abuse and rise triumphant in our new strength.

We give unconditional loving service on the same level as a
Mother Teresa or Joan of Arc!!

I will remember this: This is not a stressful world. But
there are plenty of us thinking stressful thoughts.

Shine the light of Inquiry on these thoughts and watch them
melt away!!!

----------------------------------------------------
-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=--=-=-=-=-=-=-
=-=-=-
Kate Loving Shenk is a writer, healer, musician and the
creator of the e-book called "Transform Your Nursing Career
and Discover Your Calling and Destiny." Click here to find
out how to order the e-book:
http://www.nursingcareertransformation.com Check Out Kate's
Blog: http://www.nursehealers.typepad.com
-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=
-=-=-=-

The Good, The Bad, And The Truth -- About Food

The Good, The Bad, And The Truth -- About Food
It's disconcerting that so many people mentally classify
food as good or bad. "Good carbs" and "bad carbs," "good
fat" versus "bad fat." Why does this irk me? Apparently,
when you eat a "good carb," that makes you a good person,
and when you eat a "bad carb," you become bad.

Why is the individual who eats whole wheat bread better
than the one who eats white bread? As a nutritionist, I am
certainly not a fan of hydrogenated peanut butter on white
bread, but I know plenty of intelligent, healthy people who
hate natural peanut butter and love mushy white bread. And
you know what? They are perfectly capable of making other
healthy food choices, as well as good decisions in the
other parts of their lives.

These "good" and "bad" judgments on food choices are a
total waste of energy. When you eat the yummy chocolate
cake at your birthday party and suddenly feel like a bad
person for doing so, you feel guilty. You doubt your food
choices and these misguided judgments spill over into the
rest of your life. After all, if you can't trust yourself
to make good food choices, can you trust yourself at all?

Let's put an end to this crazy mentality! What about
thinking of food choices as simply "healthier" or "not as
healthy"? "Essential" or "nonessential"? It is a fact
that it's healthier to choose whole wheat bread over white
bread, since there are more nutrients in the whole grains
than in the refined flours. But the truth is that this has
nothing to do with the type of person you are, your
"goodness" factor or, (if there is such a word), "badness."
I believe that if we allow ourselves to relax, we will
ultimately create a balance and most of our choices will be
ones that fall into the healthy column. And, more
importantly, we will also learn to trust ourselves in
making good decisions in the other areas of our lives.

Becoming "at peace with food" is a journey that involves
developing a new relationship with food. Instead of being
marked by frustration and disappointment, by fear and
competition between you and the food you eat, food will
take its place as one of the many activities in your life,
along with family, friends, working and being active. And,
like these other activities, it should be pleasurable.

In order to be at peace with food, you need to learn about
yourself and why you have the relationship you do with the
food you eat. Like all relationships, your relationship
with food took time to develop, and it will take time to
change.

And that's the truth!

----------------------------------------------------
For free tips to becoming At Peace With Food™, articles,
and links to nutritional resource websites, visit
http://www.AtPeaceWithFood.com/freetips.html

Eat Like A Gourmet With Healthy Food Delivery

Eat Like A Gourmet With Healthy Food Delivery
Healthy food delivery is fast becoming the stress buster of
choice for harried, time challenged individuals and
families.

What could be better than not having to cook when you have
had a chaotic day? Not too much! Long workdays leave very
little time for anything else, especially cooking.

In the United States today, the workday has increased from
an eight hour day to often ten or twelve hours. In the
workforce, stress is prevalent above everything else.

When you take into consideration that you still have to
clean your home, do the laundry and cook dinner, add to
this the time you need to assist your children with
homework, sports and whatever else your busy day contains,
by the time you sit down to dinner, often times you are
just too tired to eat. All you want to do is go to sleep
just to wake up and do it all over again.

This is when healthy food delivery can be a real godsend.
When you order from menus that are healthy and nutritious,
you do not have to worry if your family is getting the
proper nutritional value from their meal.

There are many menu options so it is easy to order the food
that you want, and your family will get to choose the food
that they want. The good thing about healthy home delivery
is that each one of your family members gets to choose the
food that he or she prefers, avoiding the headaches of
preparing multiple dinners.

When you order healthy food for delivery, you will always
receive the perfect portion plate that a professional chef
has prepared. Each menu item is carefully prepared to your
order specifications and delivered to your door in a short
amount of time.

This service is particularly beneficial to those who do not
have the time or don't know how to cook. Let's face it!
Cooking healthy balanced meals is time consuming and
sometimes we just resort to fast food or junk food to get
us though the meal.

Bad Idea! When you don't have the time to eat right, eating
junk or fast food only complicates the problem. You know!
That obesity thing they keep talking about.

With healthy food delivery having no time or can't cook is
no problem. Just go and get one of those delicious healthy
dinners you picked, heat and enjoy. The best part about it,
after the taste sensations have died down, is the fact that
your body will love you for feeding it healthy food.

When you stop and think about it, your day is hectic enough
without having to worry about what to cook for dinner. When
you use a healthy food delivery service, you will be able
to spend more quality time with your family and friends.

----------------------------------------------------
Healthy food delivery is not for everyone. To see if
healthy food delivery is right for you visit the authors
web site at:
http://healthfood-guide.com/healthyfooddelivery.aspx
and see if healthy food delivery is right for you.

Alternative herbal medicine for:diabetes, blood pressure, asthma, menopause..

Alternative herbal medicine for:diabetes, blood pressure, asthma, menopause..
What is Alternative Medicine? The term "Alternative
Medicine" is used to describe herbal medicine. People used
to consider practices like these out side the mainstream,
which is why they got the name 'Alternative." Complementary
and alternative medicine (CAM) is the term for medical
products and practices that are not part of the standard
care. Standard care is what medical Doctors, therapists,
allied health professionals, such as registered nurses and
health professionals use. Complementary medicine means
non-standard treatments that you use along with standard
ones

Alternative Medicine is as old as the human race. In the
beginning, when man was created, he was given free access
to use the "Herbs" that were created by God for food and
medicinal use. Eastern countries have long been using
traditional methods of treating their health problems and
diseases. Oriental countries like: China and India and far
east countries like: Egypt and ancient Babylon have all
used alternative herbal medicine to treat health problems.

What is Herbal Medicine? "Herbal Medicine" also called
Botanicals and. A herb is a plant or plant part used for
its scent, flavor or therapeutic properties. Herbal
medicine products are dietary food, supplements or
properties that people take to improve their health. Many
herbs have been used for a long time for claimed health
benefits. They are sold as tablets, capsules, teas,
extracts and fresh or dried. However, some are not
effective and some may interact with other drugs you are
taking. It is always wise to consult or inform your Doctor
about your use of herbal medicine.

Doctors, health professionals and patients in western
countries are becoming more receptive to learning and using
alternative and herbal medicine to treat and reverse their
health problems. As a result, many western medical schools
are now teaching alternative treatments, techniques and
theories. Some hospitals and Doctors are now supplementing
their regular medical care with alternative and herbal
techniques and treatments.

Micronutra alternative herbal medicine made by real Doctors
has led the way in producing high quality herbal products
to help reverse many known chronic diseases. Many people
with long term chronic illnesses have been using Micronutra
herbal products with amazing results. These products are
effective in reversing the root causes of : diabetes, high
blood pressure, gout, menopause, fatigue, asthma,
arthritis, stress, sex problems in men and women, acid
reflux, lupus, allergies, yeast infection, weight loss,
cholesterol and immune system. Micronutra herbal medicine
has made a difference in the lives of many people. Why not
learn more about Micronutra medicine and see if these
products can help you in your health problems?

----------------------------------------------------
Roy Graneau: freelance writer on herbs, traditonal
medicine, herbal supplements, herbal teas ,alternative
treatments, tropical plants usage for medicine.
http://www.micronutra.com/index.html?kbid=1152
micronutra@gmail.com

Put an end to the cholesterol and the kilos in excess without medicine (Part VII)

Put an end to the cholesterol and the kilos in excess without medicine (Part VII)
In the fight against cholesterol, I present to you in this
part a certain number of menus and easily realizable
receipts if you have enough time for the purchases, the
development of certain dishes and their tasting. It is not
always the same: you will be sometimes very busy or out of
your house for business or guest with a dinner or a
cocktail. The daily practice will be the subject of this
part: Breakfast, One week of menus, Desserts and Receipt
of Christmas eve

Breakfast: It is the most important meal of your day.
Balanced well, it enables you to avoid: that sinking
feeling (around 11 A.M.), nibbling and a too rich meal at
midday.

If you have the bad habits to begin the day with a simple
cup of coffee or tea swallowed while running, you really
need to re-educate yourself: First, take your time: set
your alarm clock to sound fifteen minutes earlier. Prepare
a true small well balanced meal and in agreement with your
own taste. Taste it quietly. Secondly, reduce your evening
meal and make if possible a walk before going to bed.
Indeed, night digestion is slower and if your dinner is too
copious, you will not have next morning any appetite.
Third, be imaginative: You frequently have to vary the
composition of your breakfast. You have only one rule to
respect: no fat apart from the vegetable margarine.

Use: natural bread, cereals, dairy produces with 0% fat,
honey and jam with moderation, fresh fruits and fruit
salads. Also consume: the bolled ham or mountain ham but
without the fat border, the fried white eggs. Drink at
will: black coffee, tea, skimmed milk and fresh fruit
juice. Definitively give up: the viennoiseries, the egg
yolks, the cold cuts, the fried bacon and the milk
chocolate.

Four types of sandwiches 1. Edge of sea: a little hamburger
bread, roll mops fillets, slices of onion, yoghourt with 0%
fat with pepper and lemon.

2. Traditional: French loaf, white ham without the fat
border, tomato slices, green salad, mustard.

3. Vegetarian: two toast sections, fried white eggs, chive,
two sheets of lettuce.

4. Bar: A little bread, a slice of Parma ham, two gherkins.

One week of menus: The receipts presented are calculated
for four people. But, you will easily adapt the quantities
to the number of guests.

We ask you scrupulously to respect the used ingredients and
the modes of cooking. The presented menus call upon only
good fats and the selected food is the least rich in
cholesterol.

The used dressings will be always based on olive oil, grape
pips oil, nut oil, soya oil or sunflower oil.

The dairy produces will be always with 0% fat.

Let us finally specify that the receipts are of easy
realization and do not require high culinary competences.
You will devote to their development only a very reasonable
time.

P.S.: This menu of the week was worked out for France.
Frenchmen like to eat certain foods that other countries do
not want to eat. I am well placed for this. I have a
French culture and I reside abroad. If for instance you do
not want to eat the rabbit fricassee, you can replace this
meat by another white meat with the exception of the pig.
Thus be imaginative. Retain this proverb: by nature, all
beats which run are thin. Thus the hare is also a lean meat.

Monday: Lunch: White salad of cucumber, Roasted cockerel
with celery branches, Pears with red wine. Dinner:
Preserved sweet peppers, Stuffed tomatoes, Cream cheese
with raspberry jelly.

Tuesday: Lunch: Leeks in vinaigrette, Herrings potato
salads, Fruit of season. Dinner: Farfalles (sort of pasta)
with tuna and its small vegetables, Peach in grapefruit
jelly.

Wednesday: Lunch: Rasped carrots, Salmon in curl paper,
Yoghourt with fruits. Dinner: Beet salad, Calf chop
accompanied by mashed potatoes and green salad.

Thursday: Lunch: Paella, Fruit salad. Dinner: Salad of
tagliatelli (sort of pasta), Beef roast with French beans,
Charlotte with pears.

Friday: Lunch: Half pink grapefruit, Sea-bream with lemon,
Sorbets. Dinner: Artichoke with dressing, Smoked salmon,
Meringues

Saturday: Lunch:Tomato salad with nets of anchovy, Turkey
escallop with braised endives, Fruit of season. Dinner:
Asparagus's with dressing, Fricassee of rabbi, Apples in
curl paper.

Sunday: Lunch: Carpaccio of Saint-Jacob, Lucculus escallop
with green salad, Flambé banana Dinner: Collation or diet.

Those receipts will be explained in my next articles with
of course the same titles.

----------------------------------------------------
Patrick Beaufay offers you an other way to diet. All diets
are hypo caloric and they have for impact to decrease your
metabolism. The burn the fat and feed the muscle program
does exactly the opposite. Therefore more calories will be
burned each day. For more info:
http://burn-fat-fast.blogspot.com/2007/01/cholesterol-trigly
cerides-hdl-and-ldl.html