Safe Exercise During Pregnancy

Safe Exercise During Pregnancy
Pregnancy is the time in the life of every woman where they
make major lifestyle choices such as giving up smoking or
quitting alcohol. Some also decide to get fit. Irrespective
of whether you work out everyday, or have never exercised
in your life, safe exercise during pregnancy is highly
recommended for pregnant women as it is supposed to
beneficial for both you and your unborn baby. Some of the
benefits you'll reap include a better posture, increased
endurance levels, and enhanced body awareness.

Exercise is also said to reduce the risk you run to
contract gestational diabetes and to lower the physical
discomfort which is an accompaniment of pregnancy. If you
exercise daily, you will feel a boost in your self-esteem
and will feel healthier, and also feel less tired and find
more pleasure with the way your body is changing. In women
who are fit, the labor period is usually shorter and there
is a lower chance that caesarean delivery or forceps should
be required for the baby's delivery.

The status of your health during pregnancy can have an
effect on the health of your child when he or she is a
neonate, a toddler or an adolescent through a phenomenon
known as 'fetal programming'. If you happen to be obese or
overweight, not very active and also suffer from
gestational diabetes, there is a very high chance that your
child will also be obese and might also get diabetes. The
risk is much lower in the case of mothers who were healthy,
of the correct weight and exercised daily during pregnancy.

You should consult a doctor on what kind of exercises you
should do when you are pregnant and then also decide what
kind will give you pleasure. Pregnant women usually like
dancing, Pilates, yoga, walking, swimming or cycling. You
could also opt for a combination of strength,
cardiovascular and flexibility exercises. Start every
session with a mild warm-up and always end it with a cool
down. It is imperative that you ask the advice of your
doctor or midwife irrespective of whether you've exercised
before pregnancy or chalked up a new fitness regimen for
pregnancy.

It is important that you exercise at a comfortable level
and do not over-exert yourself or do any anaerobic
exercise. Your baby will be more sensitive to high
temperatures during the first trimester, so you should try
to avoid overheating yourself during that time. Wear light,
comfortable clothes while exercising and be sure to drink a
lot of water. If you are more than 16 weeks pregnant, do
not lie down on your back as this might cause the vital
blood vessels to press up to your heart and thus, limit the
amount of blood your baby gets. Avoid contact sports such
as skiing and horse riding.

Safe exercises during pregnancy can help with your labor
period and to keep you feeling healthy, but you should stop
exercising if you have hypertension, an incompetent cervix,
ruptured membranes or vaginal bleeding. Consult your doctor
every step of the way.

----------------------------------------------------
Mary Meade is an avid fitness guru as well as a mother of
3. She provides an informational website that provides tips
and guides for safe exercises for expecting mothers.Learn
more at http://www.pregnancyandexercise.org/

Should you use a Personal Trainer?

Should you use a Personal Trainer?
Personal Trainers were a thing for the rich and famous.
Nowadays you can get a personal trainer at almost any gym.
In fact most gyms and their high pressured sales people
will probably try to convince you to add a personal trainer
to your membership. The cost of a personal trainer is not
included in your membership and it can be very expensive.
There are some things though you should look at before you
decide who you are going to use as your personal trainer.
A lot of people like to use a personal trainer because the
biggest pro to them is they motivate you and help you
create a program that is right for you.

You do not have to belong to a gym to take advantage of a
personal trainer. If you do belong to a gym, chances are
you will be assigned a trainer and will have to assume that
they have all the proper credentials. While it can save
you the hassle of finding a trainer, the downside to being
assigned a trainer is that you do not know if you mesh well
together. If you do not belong to a gym or you do not
belong to a gym that offers personal trainers, you can ask
around for recommendations or you can look in your paper or
even online. There are many types of trainers out there;
some will come right to your home while others will ask you
to come to them. The most important thing though to look
at is if they are certified and have a degree in the
exercise/nutrition field. You also want to make sure your
trainer has a CPR and First Aid certification too. Do not
be afraid to ask them to see a copy of their cards so you
can make sure they are current.

You should always meet with a trainer before you sign up
with them. This way you can ask those questions such as
what their experience is and their motivational techniques.
Some trainers use a tough love motivation while others
try to be a little more understanding. Finding out which
one they use will help you decide which method will
motivate you more. You can also ask them how they plan to
help you reach your goals as far as a workout plan and a
meal plan. You can also find out what kind of packages
they offer and if they have payment plans. These questions
are important to make sure you have a trainer who will work
well for you. After all you are paying them a lot of money
and you don't want to get a trainer who does nothing for
you.

If you meet with a trainer who begins to talk about
supplements or any sort of diet pills they would recommend
for you, politely thank them for their time and leave.
These trainers are earning a commission for products they
sell and may not have your best interest at heart.

Using a personal trainer can be a great way to get you on
the right track for your fitness and workout. They will
show you the best way to work out and what the right form
is for strength training. Some people may benefit from
one or two sessions with a trainer, while others might need
them every step of the way. The chose is yours and do
not let anyone pressure you into using a trainer if you are
not ready to.

----------------------------------------------------
We have released the official site for more details go to:
http://www.womensfitness-secrets.com

Lead By Example and Fight Obesity!

Lead By Example and Fight Obesity!
I don't usually read the papers or national magazines
because frankly... the news is depressing and I like to
stay upbeat. However, the annual report on obesity in the
U.S. by Trust For America's Health was released recently.

Here are the results:

Not 1 state showed a decline in obesity rate. NOT A SINGLE
ONE! Are you kidding me?

31 states actually had an increase in obesity rate.
AAAAGGGHHHHH!!

Do the facts lie? Do people throughout the United States
really want to live shorter lives?

Look... your health/fitness needs and goals are a personal
choice, and it is your responsibility to make them a
priority. BUT, if obesity rates keep going up and
waistlines keep getting wider, it's clear that we face huge
problems ahead.

Health care is going to be stretched as thin as a 32" belt
on a 48" body. Our mortality rate will plummet and our
nursing homes will be packed more than our already
overpopulated prisons. YIKES!

What can you do about it?

Don't follow the crowd. Be a leader and start a trend. You
control what and how you eat, how you exercise, etc. You
need to lead by example. Make smart choices on take-out
menus, take the stairs, start a walking club at lunch.

With the new year fast approaching, it is a great time to
set a new fitness goal and get outside! So grab some of
your fellow state inhabitants and get moving. There is no
better time than the present to get outside and get moving.

Here is my challenge:

- On Monday, Wednesday, and Friday pack a healthy lunch
that you can eat at your desk.

- Find 3-5 people to take the challenge with you.

- Then when your lunch hour comes, put on a pair of
sneakers, head down the stairs, walk for 25-35 minutes,
come back to the office and remember to take the stairs
again.

- Do a 3 minute stretch at your desk while you eat your
lunch.

Not so hard right? You will be amazed at the energy you
will gain, the inches you will lose, and the impact you can
make on the people around you.

You don't need to reinvent the wheel to get started.

Will this get you a six pack of abs or a lean hard body?

Probably not for a while, but it will be a start. And once
you start to see changes, you will be motivated to do more.
So buck the system my fellow patriot! Tell "the Man"
you're not going to take it anymore. You're sick and tired
of your state being fat, overweight and out of shape.

Want to see the article I was talking about? The article
can be found by typing 'Obesity rates climbed in 31 states
in U.S.' into Google or any other search engine. Be
afraid, very afraid.

----------------------------------------------------
For over 17 years Bobby Kelly has taken his passion for
coaching to a level not reached by many in the fitness
profession. Bobby has been interviewed and featured as an
expert adviser on CNN, Fox News, ABC, NBC, and CBS as well
as local affiliate stations in numerous markets. Bobby
knows the success of hard work, determination and
persistence, and he'll get you where you want to be. Visit
Bobby today at http://www.resultsonly.com

Burn Belly Fat Fast - 3 Tips for Blazing Fat Loss

Burn Belly Fat Fast - 3 Tips for Blazing Fat Loss
If you are going to put forth a solid effort to burn belly
fat fast then there are a few things that you should be
aware of. There are good and bad ways to lose belly fat in
a fast and effective way, and it is up the utmost
importance that you follow through and be very familiar
with them!

Pay special attention to each of the concepts in this
article because it will make a huge impact on your results.

We are going to go over 3 tips for effectively and safely
losing belly fat fast so that you can look great for that
reunion, the trip to the beach, or just to look good in
general.

Super Tip #1: Avoid crash dieting at all cost.

When most people try to burn belly fat the first thing they
do is make a night and day change in the way they eat.
They might go from eating anything they want to forcing
themselves to eat 1 meal per day while remaining hungry and
miserable.

The only thing you lose when you crash diet is a lot of
water weight, muscle mass, and if you are lucky, maybe a
little bit of fat too. If you do it for too long your body
can go into "starvation" mode and purposely slow down its
metabolism. More than likely, you will get tired of crash
dieting, have one day when you completely blow your diet,
and then it is all over.

If you want to burn belly fat fast then you need to eat
more of the right foods. This includes lots of lean
protein, vegetables, fruit, and other whole foods that will
genuinely be healthy for you. This will keep your body
supplied with all its basic necessities and keep you full.
Losing stomach fat while trying to crash diet is a surefire
way to make bad food choices and go for an all out binge!

You should eat 4-6 smaller meals per day, drink lots of
water, and plan your meals ahead of time.

More often than not, those who crash diet lose a lot of
weight at first, get tired of depriving themselves of food,
blow their diet, and end up heavier than they were before.

Crash dieting may appear to burn belly fat at first, but it
is sure to fail in long term maintenance.

Super Tip #2: Strength training will help!

Many people believe that strength training will make their
muscles bigger and their bodies heavier. While adding
muscle mass might add a few pounds onto your body, it will
still be one of the best things you can do.

Having lean muscle mass will make you stronger, increase
your metabolism, help you burn more calories, give your
muscles a lean and sexy look, and just help you feel better
about yourself.

To burn belly fat fast with strength training your best bet
is to try circuit training with a series of compound
exercises such as pushups, squats, lunges, lat pulldowns,
split squats, and many more.

All the best looking movie stars and models strength train.
It will help you rev up your resting metabolism after a
good workout and have you burning lots more calories
throughout the rest of your day!

Super Tip #3: Use interval training for cardio

Interval training is an excellent way to burn belly fat
fast with cardio because it is so much more effective than
the common slow, boring, and monotonous cardio routine that
most people adhere to.

Interval training basically consists of using both high and
low intensities at set points in your cardio workout. This
means that you might get on a treadmill and go slow for 2
minutes, run really fast for 30 seconds, then repeat 4-8
times (depending on your ability level).

You will feel like you got a better workout in much less
time. The "intense periods" of the interval workout do a
great job of taking you out of your comfort zone for short
periods of time. These short bursts also have a huge
impact on your metabolism so you will burn belly fat for
hours after you are done.

It is time to say goodbye once and for all to the slow and
boring 30, 45, or 60 minute cardio workout that so many
people use!

Conclusion

If you avoid crash dieting, start circuit training with
weights, and replace slow cardio with interval training,
you will start to lose fat faster than ever. You can burn
belly fat fast without losing all water weight and muscle
if you use these techniques. Good luck and keep learning!

----------------------------------------------------
Are you not getting the results you want with diet and
exercise? If so, there is good news for you. My name it
Tom Gifford, Certified Personal Trainer, and I would like
to extend to you a personal invitation to stop by my
website at http://www.TheGreatCardioMyth.com and check out
the first two chapters of my brand new book! You will get
lots of great tips you can start implementing immediately.
Looking forward to seeing you there!

What Is Erectile Dysfunction?

What Is Erectile Dysfunction?
Picture this: a moonlit night, candles burning, the soft
low sound of romantic music, and that special someone
holding you ever so closely. You softly caress her skin,
you lean in for a kiss, and then when it is time to share
that most intimate embrace; whoops, no fire down below. Oh
boy, that really hurts! For many men, erectile dysfunction
is a very common and embarrassing problem. It can be
psychologically devastating. It can also lead to
depression, marital breakups and infidelity, and
self-deprecating behavior. Although many cures are
available today, choosing the right method of treatment can
be frustrating and extremely expensive.

So what is erectile dysfunction? The real definition of
erectile dysfunction, is the inability to develop or
maintain an erection of the penis. Some common cures for
erectile dysfunction, are counseling, prescription
medication, herbal supplements, and physical therapy.

There are many advertisements on the internet, radio, and
television, which make claims that sexual dysfunction can
be cured with a so called "magic pill". Advertisements
state that a man can increase his penis size and become
sexually virile again. In fact, many companies make claims
that a man's penis can be increased by as much as three to
six inches over a short period of time. They further claim
that this increase in penis size will cause a man to have
more confidence and thus cure his erectile dysfunction.

These claims may or may not be true, however, the fact
remains, that an erection, is actually in most cases, a
physiological problem. It is only in very few instances,
that the problem is more psychological, rather than
physical. These instances are usually more of a short term
problem, caused by temporary stress, fear, or apprehension.
There is no one simple cause for erectile
dysfunction, so there is no one simple cure. It can be
caused by many different factors. The most common myth is
that this only happens to the elderly. For centuries, it
was just commonly accepted that men would become less and
less sexually active as they got older. Many individuals
called this phenomenon the "over the hill" or "old age"
syndrome. This is not necessarily true. Old age really
doesn't have much to do with not being able to become
erect. Both young and old men can equally have erectile
dysfunction. Although it is true, that a greater majority
of older men experience this problem, it really has more to
do with a decrease in blood flow to the penis.

The penis actually becomes erect when blood flows into the
corpus cavernosum. These are the two partially hollow
columns forming the sides and dorsum of the penis shaft.
These shafts engorge with blood in an erection. There is
also a spongy body running under the corpus cavernosum,
which runs along the entire length of the penis. This
surrounds the urethra, and partially engorges with blood in
an erection. The outermost end is the glans penis, and the
far end is called the bulb. Since an erection is caused
solely from blood flow, almost any type of erectile
dysfunction can be treated and cured, as long there is no
physical damage to the actual penis itself.

For many years, scientists, doctors, and researchers, have
conducted tests to try and treat erectile dysfunction. It
was widely believed that erectile dysfunction could be
cured with natural herbs and vitamins. Some even thought
that meditation, soft music, or even wine, could cure this
problem. There have even been stories that "Voodoo" or
"Witch Doctors" could cure erectile dysfunction by
performing ceremonial dances, and letting the subject drink
potions or eat certain foods. Thankfully, many real cures
are available today because of the endless research and
development by the medical community.

----------------------------------------------------
Bryan Pringle, Ph.D., is an author and an webmaster of
websites offering news and information about erectile
dysfunction. For more information, please visit:
http://www.consumersdiscountrx.com/discount_prescription_rx

Pregnancy Fitness- a routine that lasts for nine months.

Pregnancy Fitness- a routine that lasts for nine months.
So the rabbit died as they said in the old days. You got
two pink lines on your home pregnancy test and your doctor
confirmed it. You are going to be a mommy!
Congratulations, you have an incredible journey ahead of
you. You are going to need plenty of energy to grow a
life inside of you and a good workout routine will help you.

A lot of women are under the misconception that exercise
during pregnancy is bad. Unless you have complications
such as a threatened miscarriage or you are a high risk
pregnancy, most doctors will recommend you exercise
throughout your pregnancy. Exercising during pregnancy can
help you balance your hormones, help loosen your bowel
movements, relieve stress, and help avoid or control
gestational diabetes. It also can help you with your weight
gain and make labor and delivery a little easier on you.
There are some modifications though you will have to make
to your exercise routine and some guidelines to follow
especially if you have not really exercised before you were
pregnant.

First get your doctors ok to exercise through out your
pregnancy. As I said earlier, unless you have a
complication your doctor will more than likely give you the
ok. Once you have the ok, think about what exercises you
did in the past. If you have not done much, start off
slowly. Walk for about five minutes a day and add an
additional five each week until you are up to thirty
minutes. Even if you have worked out before you got
pregnant, you do need to tone it down a little because you
are going to be carrying extra weight.

You want to make sure you do low impact activities that
will get your blood pumping but not get you out of breath.
If you have exercised before you should keep your target
heart rate at 140-150. It is going to be less if you
never really exercised before. This does not mean you
have to run out and get a heart rate monitor; you can do
the talk test. If you are doing your exercise and you
find that you can not talk without feeling winded, you are
working out too hard. You want to find it a little
challenging to talk but not be huffing and puffing.

So what kind of exercises should you do? Almost every
doctor will tell you to walk. Walking just thirty minutes
a day, three times a week will have a positive impact on
your pregnancy. Yoga and Pilates is becoming the hip
thing to do and help with your mental health while
pregnant. Make sure you do a pregnancy geared class or
video since they are designed specifically for your new
body. Aerobics are good also, along with walking you have
swimming, or even light jogging will work.

So what should you avoid, most doctors will recommend that
you cut out any sit-ups and some weight lifting after your
first trimester. This is because once you hit four
months, your uterus will probably be slitting on at least
one of your major veins and can slow your blood returning
to your heart. So take it easy on those crunches. NO
matter how many you do while your pregnant you are still
going to get a baby belly!

How long should you exercise? Well, that is really up to
you. Some women report being able to exercise all the way
up to their delivery date while others have to stop by the
time they hit their third trimester. When you are
pregnant you really need to listen to your body and if you
find you can not walk as much as you could a month ago,
then you need to stop. Do not push yourself. It is not
the time for the "no pain no gain" motto. Rest when your
body tells you too.

Gone are the days when being pregnant meant you should do
nothing. You can still exercise. Keep in mind though you
are exercising to maintain a healthy pregnancy, not to lose
weight during your pregnancy.

----------------------------------------------------
We have released the official site for more details go to:
http://www.womensfitness-secrets.com

Study Shows Exercise Can Be Just as Effective as Medication When Treating Major Depression

Study Shows Exercise Can Be Just as Effective as Medication When Treating Major Depression
I recently read about a study published in the journal
Psychosomatic Medicine. The study was done at Duke
University by Dr. James Blumenthal, a professor of medical
psychology.

Dr. Blumenthal conducted an experiment looking at the
impact of exercise on depression. The study included over
150 men and women with major depression. Over a four month
period the participants were divided equally into three
groups.

- One group exercised

- One took anti-depressants

- And one did both

All the groups showed some improvement, but the rate of
recovery for the group that did exercise alone and the
group that took anti-depressants was unbelievably
comparable.

This finding is a huge benefit to people who suffer from
this debilitating affliction. And the great follow up was
that after 10-months, those in the exercise group had the
lowest relapse rate.

Although even small amounts of exercise - such as 50
minutes per week - had an effect, participants who engaged
in the most intensive exercise had the largest improvements
both in physical fitness and mental state.

After demonstrating that 30 minutes of brisk exercise three
times a week is just as effective as Medication therapy in
relieving the symptoms of major depression in the short
term, medical center researchers have now shown that
continued exercise greatly reduces the chances of the
depression returning.

Last year, the Duke researchers reported on their study of
156 older patients diagnosed with major depression. To
their surprise, they found that after 16 weeks, patients
who exercised showed statistically significant and
comparable improvement relative to those who took
anti-depression medication, or those who took the
medication and exercised.

This article seemed particularly appropriate to send to you
during the holidays. Unfortunately, at this time of year
many people can get themselves into a bad mindset. The
winter doldrums, loneliness and the overall season
sometimes does not bring out the best in people.

While there are many people who suffer from clinical
depression who need to be on medication, it is great to see
that someday there may be a way to find a great
substitution between exercise and pills or powders.

Until that time, whether you suffer from the disease or you
just find yourself in a rut... know that there are doctors
and researchers out there who are proving that if you get
yourself moving, you can not only get your physical body
more healthy but that your mind, mood and mental state can
reap huge benefits from physical activity as well.

----------------------------------------------------
For over 17 years Bobby Kelly has taken his passion for
coaching to a level not reached by many in the fitness
profession. Bobby has been interviewed and featured as an
expert adviser on CNN, Fox News, ABC, NBC, and CBS as well
as local affiliate stations in numerous markets. Bobby
knows the success of hard work, determination and
persistence, and he'll get you where you want to be. Visit
Bobby today at http://www.resultsonly.com

Fat No More Secrets 4 of 10: Fat protects me from abuse and unwanted attention

Fat No More Secrets 4 of 10: Fat protects me from abuse and unwanted attention
Losing weight is not just about dieting or exercising as
proven by the countless number of failed diets and exercise
programs. First, you need to identify and let go of the
many Mental, Emotional, Subconscious, and Spiritual blocks
that prevent you from losing weight. I call them the
M.E.S.S. blocks; they are limiting beliefs, thoughts, or
fears that prevent your weight loss. If you do not let go
of these blocks, you will continue to have an extremely
hard time losing weight and, if you do succeed, you will
continue to gain the weight back.

If you have been physically abused, you will probably be
fearful of being abused again, and you will look for a way
to protect yourself. Fat protects you from being seen and
noticed. Fat decreases the sexual attention that you
receive from others because fat makes you less attractive.
Fat again becomes a form of protection.

A lady I met at a conference told me about her overweight
teenager daughter who was letting herself go by not taking
care of herself and her body. Confronted by her mother, the
teenager admitted that the only way she knew how to deal
with the unwanted sexual attention from boys at school was
to look bad and be overweight.

During one episode of the Oprah Winfrey show, Lisa Nichols,
one of the teachers in the movie The Secret, admitted that
she put on 100 pounds to protect herself from unwanted
sexual attention she was getting from men.

If you are fat and less attractive, you will feel more
protected from physical abuse. Many women develop this
belief when they have been traumatized by physical abuse.
If this has happened to you, you will need to let go of
this belief. If you have been beaten on a certain area of
the body, you will develop a layer of fat to protect
yourself from the physical pain of the beating. You
typically store the emotional pain within the same area as
well. So, this layer of fat will be full of the emotions
and memories related to the physical abuse. Before you can
lose the fat through a healthy lifestyle, you will first
need to release these stored emotions.

One of my clients was beaten on her legs by her mother. All
her life, she had huge legs and she had trouble losing
weight. One of her distorted beliefs was that she needed to
have at least four inches of fat around her legs to protect
herself against her mother's beating.

To ensure that you feel safe losing weight, you need to let
go of the following M.E.S.S. blocks to weight loss: "fat
protects me from abuse", "fat is a protection"; "being fat
makes me feel secure"; "I feel insecure and unsafe if I am
thin"; "I feel protected from abuse if I am fat". You will
not be able to achieve permanent weight loss until you let
go of these distorted beliefs.

----------------------------------------------------
By Marylin Stompler, Author of Fat No More, Release the
Subconscious Blocks that Prevent your Weight Loss. Go to
http://www.fatnomoresecrets.com to receive your FREE eBook
Fat No More Secrets. http://www.fatnomore.com

The Problem With Most Interval Training

The Problem With Most Interval Training
A lot of so-called interval training workouts just plain
don't work if you're trying to lose weight, build muscle or
boost stamina. Here's why.

You know as well as I do now that interval training is all
the rage in many of the mainstream fitness magazines,
websites, etc.

But, if you look at a lot of the suggested programs - they
aren't truly high intensity interval training at all.

By now, you've probably heard plenty of fitness experts
talk about the benefits of cranking up the intensity of
your workouts... less time spent working out, more fat
burned, boosts metabolism, revs up heart and lung power,
etc. But that's where many of these so-called interval
workouts miss the boat.

Here's a simple example (and one that you've probably read
out there somewhere):

"Sprint for one minute. Jog for 2 minutes. Sprint again
and repeat the cycle 10 or more times."

What's wrong with this picture?

First of all, you can't "sprint" for 1 minute. World class
long sprinters and middle distance runners can come close,
but even they are entering differently energy systems after
around 30 or 40 seconds. For the rest of us, a sprint
should never go over 30 seconds - and for most of us (in
"normal person condition") sprints of 10 or even 5 seconds
are plenty to reap the rewards of high intensity intervals.

Secondly, the recovery times are two short. Tell me this:
Even if you COULD actually sprint (really go pedal to the
floor, all out effort) for 1 minute, would you be fully
recovered after 2 minutes of lower intensity? How fast
would your second 1 minute sprint be? As fast as the first
one? How fast would you be going by number 8 or 9 or 10?
See my point? You would get progressively slower - and
each sprint would be progressively lower in intensity.

Longer recoveries allow you to truly sprint "full out" for
each of your fast intervals. Doing this can let you train
at the higher intensity for a longer total period of time
(when compared to trying to go hard straight through or
with minimum recovery). You'll spend more actual time
training at the high intensity.

And remember, it's the intensity that's most important
here, not the volume. Going 100% effort with relatively
long recovery periods between sprints will bring you
maximum results. Unfortunately, I think people are too
caught up in the "more is better" volume belief. They are
either too conditioned into a mileage mentality or just
think that sprinting for only a few seconds (and
recovering) can't possibly do you any good.

They've turned interval training into just another long,
boring form of cardio - only they've made it impossible for
most people to do it successfully - and therefore easy for
them to quit because it's "too hard". If you can't
complete a workout - or even a tenth of it, what's the
sense in beating your head against a brick wall and
continuing? This can happen as quickly as the first time
you try to "sprint" for one minute. The workout sets you
up for failure.

To achieve your goals, I strongly suggest you break out of
that mindset. Because true high intensity interval
training can bring you to the fitness level you've been
looking for.

I'll even take it a step further and add my favorite
training method -hill sprints - into the mix. Using them,
not only will your sprints be high intensity - they'll be
even higher intensity from the incline you sprint on (and
you won't even have to think about it - sprinting up hill
is naturally more intense than going on flat ground).
Plus, since the intensity is kicked up an extra notch, you
can spend less time on each sprint - and on your total
workout. Not to mention the safety benefits for your
hamstrings, knees and back.

Hey, truth is, anyone can benefit from adding high
intensity to their training. But, to be successful, you've
got to do it right. Avoid the watered-down,
cardio-in-disguise interval workouts. Replace them with
what works: high intensity, low volume and long recovery
techniques.

----------------------------------------------------
Tim Alan Kauppinen, or Coach K, has over 20 years
experience as an athlete and coach. He has developed
champion athletes across multiple sports through speed
training, strength improvement and conditioning. Coach K
is the author of the Uphill Fitness Training, and publishes
a FREE daily training email newsletter. Tim can be
contacted through his website at http://www.makesyoufast.com

Fishing for Neuroticism

Fishing for Neuroticism
It seems like every time I turn around there's another cool
study on omega-3s, this time linking neurotic behavior to
low levels of omega-3s in the blood. Researchers looked at
measures of anxiety, angry hostility, depression,
self-consciousness, impulsivity and vulnerability.

Amazingly, all but 'vulnerability' correlated with omega-3
and omega-6 concentrations in the blood. Folks that had
more of a specific omega-3, called EPA, had better scores
(less neurotic) and those with higher levels of an omega-6,
called AA, had worse scores (more neurotic). The studies,
published by Conklin et al. in Psychosomatic Medicine, are
the first to link the omega fats to neuroticism in
otherwise healthy adults.

It's all in the Balancing Act.

I have written several articles in the past talking about
the importance of maintaining a good omega-3 to omega-6
balance in your diet. In light of the new data associating
both types of omegas with neuroticism, in opposite
directions, a few more details seem pertinent.

First off, you can't really label omega-3s as 'good' and
omega-6s as 'bad'. We need them both, but we need them in
balance. Nutritionists believe that the perfect balance
lies somewhere between 1:1 and 1:5 of 3s to 6s, and this is
probably what we ate throughout most of history, up to
about 100 years ago.

Today, the average western diet is about 1:20 in favor of
omega-6s. This has created an imbalance and a need for more
3s and less 6s, which has earned the 6s a reputation as
'bad'. But like I said, you need them both.

For one example, omega-6s help turn the immune system on.
Without them, you can't mount much of a defense against
bacterial invaders. But, too much of them and the immune
system may get out of control and lead to excessive
inflammation. Unfortunately, this seems to be exactly what
is happening in many westerners and may underlie a lot of
things, like heart disease, some cancers and even
Alzheimer's dementia.

On the flip side of that, if you over-do the omega-3s and
cut out all the 6s (tough to do in the western diet) then
your blood may get too thin, unable to coagulate and lead
to bleeding disorders.

So like I said....balance is key. Since omega-6s are found
in high amounts in corn oil and many other common vegetable
oils, we get plenty of those. Omega-3s on the other hand
are found mostly in fish and fish oil supplements, as well
as a few uncommon oils, like flaxseed. So, it's still wise
to try to increase your omega-3s and reduce your 6s because
of the foods we typically eat. Personally, I take a fish
oil supplement and plan to continue that.

The Long and Short of It.

One other point needs addressing regarding omega-3s. You
see them everywhere: on cereal boxes, crackers, and all
kinds of processed foods. But, this isn't really what you
want. Omega-3s come in different forms, from short to long.

The short forms are what you get out of flaxseed and other
vegetable oils that have good amounts of omega-3s (some of
these are also high in 6s, which the products don't
advertise). However, it's the long forms that are required
for brain health and that seem to be protective against
depression and neuroticism in recent studies.

Some animals can eat the short forms and convert them to
long forms, but humans aren't very good at that. Cows and
chickens, on the other hand, do okay, which is another
health reason for eating free-range beef and poultry. Their
meats are higher in omega-3s. If the cows and chickens eat
grain feed (mostly corn) they load up on omega-6s. If they
eat grasses they load up on omega-3s.

Still, the best source of long chain omega-3s are fish or
fish oil supplements. Fish are great at converting short
chain to long chain AND they eat a lot of long chain
omega-3s as well. The other alternative is to eat the stuff
that fish eat, like marine algae or insects, but I think
I'll stick to the fish source.

Reference: Psychosomatic Medicine (2007), 69:932-34

----------------------------------------------------
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Buddhism and Healthy Longevity

Buddhism and Healthy Longevity
Buddhism is more than an Eastern religion: it is a healthy
longevity promoter.

Buddhism focuses on the balanced interaction between the
mind and the body as a prerequisite for healthy longevity;
disease is a result of their imbalance and disharmony. The
Buddhist approach to health and wellness is its emphasis on
spiritual strength of the mind to overcome illness and
disease. Concurring with Hippocrates, the father of
medicine, who believed in the innate healing power in
humans, Buddha also believed that you could seek cure
through a drastic change in lifestyle and healthy attitudes
towards the real meaning of life and existence.

Healing begins with the mind first, not the body. The
reason is that disease originates from the disharmony of
the mind and the spirit, leading to their imbalance with
the physical body, resulting in disease. Optimal health for
longevity is achieved when the mind and the body are
functioning and interacting together as one entity.

One of the most damaging factors to the mind is stress.
Nowadays, stress comes in many forms. Stress adversely
affects your physical, mental, and spiritual health. In the
Buddhist world, there is no stress, and you create your own
stress through your ego-self, which is essentially your
"no-self" because it simply does not exist, except in your
own mind. Buddhism focuses on "emptiness" ' which is not
self-denial, but rather the wisdom of knowing the
impermanence of materials things and therefore the
abandonment of the futile pursuit of these elusive and
evasive goals in life. With enlightenment, you will change
your perception of what you really are, and more
importantly, the insignificance of your attachment to all
materials things, including success and love of money.
Buddha said, "Craving is the fountainhead of all human
miseries." Once your craving ceases, your stress
dissipates, and you are filled with composure, which
constitutes wellness in your body and mind.

Even if there are remnants of stress, they can be dispelled
through Buddhist meditation. According to Buddha, everyone
has a "light" within him or her. To find that "light", you
need to practice meditation. Through meditation, you are
awakened to self-knowledge, which opens the door to
ultimate wisdom: you see who you are, and what is important
to you in life. In other words, you begin to see the
realities of things around you; you begin to prioritize
your life; and you begin to perceive the true meaning of
your existence.

Natural healing of the mind, body, and spirit begins with a
healthy love relationship in which Buddhist compassion and
loving kindness naturally thrive. In Chinese, the word
"compassion" means "removing suffering and giving
happiness." From Buddha's view, true compassion has the
power to root out the cause of misery in people's lives and
direct them to the true cause of happiness.

Loving kindness, closely connected with compassion, is also
a prominent feature of the Buddhist way of live. Compassion
and loving kindness complement each other. Extending good
will, care and consideration to all beings is critical to
mental and spiritual health of an individual.

If you are truly committed to altruistic compassion and
loving kindness, you will be armed with inner strength to
face any health adversity in your life, thereby
instrumental in inspiring hope in others, and by doing so,
helping relieve their own suffering. Aging and illness
simply provide an opportunity for you to inspire others
through your own example.

Healing is a natural blend of science and philosophy of
living. Buddhism certainly plays a pivotal role in the
philosophy of living for healthy longevity.

----------------------------------------------------
Stephen Lau is a researcher, writing synopses of medical
research for scientists. His publications include "NO
MIRACLE CURES" a book on healing and wellness. He has also
created several websites on health and healing.
http://www.longevityforyou.com
http://www.zenhealthylifestyle.com
http://www.chinesenaturalhealing.com
http://www.rethinkyourdepression.com

Have you reached an anoying plateau in your diet?

Have you reached an anoying plateau in your diet?
Well, my dear dieter.

I think you already know what I'm talking about.

Here you are, ten pounds lighter, enjoying the happiness of
being able to tell everybody that all your efforts were
rewarded, when suddenly...YOU STOP LOOSING WEIGHT.

Frequently there are still those final pounds you need to
get rid of, the most stubborn ones.

What the @&%(#!

The Plateau effect has been known for about twenty years as
the phases where the body "refuses" getting thinner. It's
like the metabolism enters a slow-motion state. Even
reducing calories and increasing physical activities don't
seem to work.

It usually comes when you reach a 10 to 15% of weight loss.

Some causes may be:

- Overestimated goals: You don't need to loose anything and
your body knows it.

- Less exercise: Maybe you didn't notice it, but you may
have diminished the time or frequency of your workout.

- Doing only aerobics: It's known that weight exercises are
an essential complement to any fitness program.

- High restriction diet: Some people fail to eat enough!
Too many hours without food are equally bad for your
metabolism.

Your body has a memory and all your glands, subcutaneous
fat cells and digestive system are programmed to respect
what they thin it's a health weight.

The problem is that the fashion magazines keep pushing in
on what THEY think it's as ideal weight.

Your metabolism has hundreds of years of "experience" in
hunger and disease, since the cavemen. It gets scared when
you try to eat fewer calories and start to "save" for the
future, by slowing the consumption.

This is not bad; it's a defense mechanism that has
protected a lot of pregnant women and entire ancient
civilizations from dying during winters and wars.

Now we have plenty of food (In some countries. Don't forget
to thank God for this), microwave ovens and tasty marvelous
carbohydrates. With the abundance of food, we don't need
that defense anymore.

But you will just have to accept it.

You can restart your metabolism using these tips:

- Change and increase your activity: You can exercise up to
five times a week with a sixty minute program. Ask your
Personal Trainer for orientation and avoid ultra-low
calories diets if exercising.

- Start resistance training: Use weights to create more
fat- burning muscles.

- Drink more water: Water is an essential catalyzed for a
lot of biochemical reactions in your body, don't overlook
it.

- Reassess what and how much you are eating: Never skip
breakfast, and try to stick with a three or four hour
maximum interval between meals. Is your calories table
accurate? Are you really counting everything? Desserts too!

Don't forget that sometimes your weight is stationary, but
in reality your organism has replaced fat with muscles.
This is good, but doesn't show in the scale! Only the fat
percentage exam can show this.

Avoid weighing yourself around the menstrual period. It's a
hormonal mess and frequently causes overestimation of your
weight.

Always empty your bladder before, and weigh only in the
morning.

The plateau effect is a matter of "WHEN", not "IF".

It WILL happen, but the closer you get to your healthy
weight, the least important it will be.

----------------------------------------------------
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web-site at http://www.itsallaboutthebody.com .where you
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Do You Need Supplements For Weight Loss?

Do You Need Supplements For Weight Loss?
If you look on the internet for weight loss help, you'll be
very confused. There are all types of diet and exercise
programs, drugs and supplements to choose from. The problem
is that a lot of these websites contradict each other. Many
of the diet and exercise programs will tell you that you
don't need any supplements or drugs. And obviously many of
the supplement companies will make it seem as if you will
have no hope of losing weight unless you buy their product.

So who do you believe?

To make a logical decision, you've got to take a step back
and remember how you, or anyone loses weight. There is only
one rule: You have to spend more calories per day than you
eat.

That's it.

If you can do that, you lose weight. So before you decide
who to trust, you've got to filter what they say with that
in mind. If you do that, you'll see that there are points
for and against the arguments for using supplements and not
using supplements.

The reality is you do not need them. Of course you don't.
If you can prepare your meals in line with your nutrition
plan, then you don't have to worry. The only thing you
have to do is to ensure that your plan is going to give
your body all the nutrition it needs to stay healthy, and
give it the best chance of weight loss.

The problem is that if you are like most people, you are
really busy. It is very hard for you to prepare whole food
meals for every meal you take. Often you are on the road,
or at work, and you need to eat something while you are not
at home. This is where supplements, used smartly can really
help you out.

Now before I go further, you should understand the
difference between supplements and drugs. Drugs are
products that change the bio-chemistry in your body in a
way that can't be done by eating natural foods. I don't
recommend you taking any drugs (unless prescribed by your
doctor for medication). Supplements are products that are
designed to replace natural foods. So for example, if you
are in a position where you know you are going to be out
for the whole day, and you want to avoid fast food, you
might take a meal replacement powder to give you the
calories in the correct nutritional quantities so that you
stick to your plan.

The point is supplements are not meant to give you anything
artificial. They are designed to ensure your body gets the
full amount of nutritional calories you need to operate in
a healthy way.

So is it useful to consider supplements?

I believe so, because realistically it is very hard, with
the lives we lead to follow a strict diet and remain sane.

Does that mean you should use supplements all the time?

Of course not, no matter what, the calories you get form
whole foods are always the best quality. So if you can get
all of your nutrition from whole foods, make sure you do
that.

Now some supplements should be taken more frequently than
others. For example, a lot of women are iron-deficient, so
their doctor might advise them to take some iron
supplements on a regular basis. Compare this to the meal
replacement powder I talked about above, and you should be
able to see that you shouldn't be having a meal replacement
powder every day. You should only reserve for when you
truly cannot get the food you want.

So should you use supplements or not?

Hopefully with this article you can make a better decision.
Only use supplements if you find it impossible to get the
nutrients you lack from your normal diet. You should also
always consult your doctor before starting any
supplementation to ensure it is right for you.

----------------------------------------------------
You can read up more on supplements for weight loss at:
http://www.idealweightresearch.com/supplements/index.html .
In particular you might want to know more about healthy
weight loss supplements:
http://www.idealweightresearch.com/supplements/healthy-weigh
t-loss-supplements.html

Aiding a Family Member Healing from a Traumatic Brain Injury

Aiding a Family Member Healing from a Traumatic Brain Injury
A recent study noted that nearly half of traumatic brain
injury sufferers struggle with depression. As the family
member of a person with traumatic brain injury, you take on
a condition that can have daily and even life-long effects
on quality of life and family routines. How can you best
support your family member with TBI? What about family
advocacy?

The Family Is A Brain Injury Victim's Greatest Ally

Though it can be frustrating to see the often mind-boggling
aftershocks of traumatic brain injury, it is important to
be supportive of your brain-injured family member. Not only
do they have to deal with the daily effects of TBI, which
may include personality changes, memory loss, or difficulty
concentrating or working, but they must navigate their own
family relationships as well. Nonetheless, it is important
to recognize that frustration and even a feeling of
desperation are common amongst family members of TBI
survivors. It is normal and expected to feel confused,
hurt, angry, even depressed yourself as you struggle to
help a loved one who is suffering from brain injury and its
effects.

A brain injury may be frustrating, but it is vital that a
TBI victim have a supportive family system. Once a brain
injured patient is released from intensive medical care,
the family becomes his or her primary support system and
often takes on medical care roles. Studies have shown that
an adaptable family structure is vital to good recovery
from traumatic brain injury. This means that a family needs
to accept the fact that change is inevitable and adjust to
meet the realities of traumatic brain injury on a daily
basis. This also means a challenging coming-to-terms with
the personality changes, isolation or embarrassment that
may be experienced by a brain-damaged family member. As the
family member of a TBI survivor, you may sometimes feel
powerless to help your loved one. The reality is that your
support can be vital to your relative's quality of life and
continued recovery. Speak with your family member's medical
care providers, if possible, to find out how you can be
involved in medical care.

Caring For A Relative With Brain Damage: Make Sure You Have
Support

Though it is important to show up for your brain-injured
family member, recognize your own need for support and
care. It may help you to join a support group or seek
counseling as you deal with the inevitable family changes
that accompany brain injury. The internet can also be a
good resource for the family struggling to find support for
TBI: online message boards and chat groups can educate and
comfort you as you learn more about your role and adjust to
your new circumstances. Sometimes it may feel redundant or
unnecessary to seek support for yourself; after all, you're
not the family member who is directly suffering from TBI.
But in order to be an effective caretaker for your
brain-damaged loved one, it is vital that you yourself feel
equipped to deal with daily life and approach your family
member with a positive, loving and tolerant attitude.
Often, a safe place to vent and a network of informed
friends can make the difference between daily struggles and
a feeling of hope.

Families Are Effective Brain Injury Advocates

Feeling as if your efforts to help your brain-injured loved
one aren't working? Try acting as an advocate on their
behalf. With the cognitive changes that come with TBI, it
is easy for traumatic brain injury victims to fall victim
to those who do not respect their rights or take their
medical responsibilities seriously. Luckily, family members
are extremely effective advocates for brain-injured
patients. You can help your loved one document their
medical care, weigh important medical decisions and
navigate the often confusing terrain of insurance
companies, doctors and social services. An educated and
positive attitude is often helpful as you seek to achieve
your advocacy goals for your brain-injured loved one.

Sometimes it is necessary to enlist the help of an
experienced traumatic brain injury attorney as you seek to
make sense of a traumatic brain injury. An effective brain
injury lawyer can join forces with a family to ensure a
positive outcome and can act on your family's behalf as you
seek dignified treatment or even monetary damages to cover
medical expenses, vocational rehabilitation or future
medical care. Together, your attorney and your family
members can form an effective system of support for the
survivor of a traumatic brain injury, ensuring that they
will continue to participate in and contribute to a happy
family for years to come.

----------------------------------------------------
LegalView.com, your source for everything legal on the web
is your complete legal information portal. Visit us at
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Users can also go to http://brain-injury.legalview.com to
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