Weight Loss Motivation

Weight Loss Motivation
You've decided it's time to take off those extra pounds. It
doesn't really matter how they got there, or why you want
them gone now. It's just time. Most people make the
commitment to lose weight twice a year, once around the New
Year, and again as summer approaches. Most people are not
successful. Why? Because they lack weight loss motivation.
It is nearly impossible to lose weight or accomplish any
big goal, without proper and on-going motivation.

So, where does weight loss motivation come from?

First and foremost, it must come from within. Deciding to
lose weight because your partner wants you to, or because
you want to look like Beyonce or Matthew McConaughey is
fine, except it probably won't work too well. Your weight
loss motivation must start with you. Your reason for losing
weight must be that you sincerely want to do this for
yourself. Once you've established this, you need to add
healthy motivators to your arsenal.

Here are some ways to find motivation and inspiration:

Make your weight loss goals attainable.

If you need to lose 100 lbs, you are not going to do it in
a month, regardless of what the infomercials tell you. But
if your goal is to lose 8 to 10 lbs a month resulting in
losing the whole 100 lbs in about a year, that's very
realistic and you will find it much easier to attain weight
loss success.

Use visualization as a tool.

Visualization is a wonderful inspirational tool that can
help you achieve any type of goal, not just weight loss.
Every day when you wake up, take time to close your eyes
and create a mental image of yourself as you lose weight.
How will you look in one month? How will you look in six
months? In a year? Take time to see all the details. The
size tags on your clothes, the bathing suit you will be
able to wear, and the tailored suit or fitted dress. You
can do this by writing the details in a journal as well.

Adopt the healthy habits of people who are at the weight
and fitness level you admire (within reason of course).

Matthew McConaughey and Beyonce probably each workout for
several hours every week. That may not be realistic for
you. But you can still increase your exercise and employ
eating habits that are healthy. Maybe you don't want to
give up the sugary treats and get on the treadmill. But it
is a simple fact that slim people are slim because they get
more exercise and eat healthier. Emulate those good slim
habits.

Joining a weight loss group.

Joining a weight loss group is a fantastic way to get
plenty of weight loss inspiration. You can share triumphs
and you can also give each other moral support. You will
hear of other's weight loss successes and gain inspiration
from them. Weight loss groups can be the kind where you
attend regular meetings or they can be virtual groups that
you join online.

Join a gym.

For some, spending the money on a gym membership is enough
motivation to go and workout on a regular basis. If you
want to join a gym, make sure you make use of the
membership. Cardio and strength training are one of the
best ways to lose weight and get in great shape. Besides,
you can see others at all levels of fitness at the gym from
beginner to advanced. It's inspiring to see all those other
people working to accomplish the same goals that you have.

Other ways to stay inspired and motivated.

Other ways to keep yourself inspired and motivated might
include having a friend to exercise with so that when one
of you is feeling lazy, the other can be the motivator. You
can also place photos of yourself when you were slim where
you can see them every day. If you were never slim, find a
nice photo of someone who is and put it on the refrigerator
or in another conspicuous spot. Other ways to self-motivate
could be to keep a journal of how you are feeling, what you
are eating, and what kinds of exercise you've done each
day. Make sure that when you accomplish a goal, whether
it's one pound or one jeans size that you give yourself the
credit you deserve for sticking to it.

The process of losing weight can be an inspiring experience
when you see that you have the power to creatively find
motivation and change your life. Once you decide that you
want to lose weight for your own sake, you're on the right
path. Remember that weight loss inspiration and motivation
begins with you. Find the techniques that work best for
you, and remember to honor your successes. Good luck!

----------------------------------------------------
Winsome's special topics include Personal Development,
Weight loss, Setting goals, Life Happiness and self growth.
For free e-books, tools and information about Losing weight
go to:
http://www.4lifeselfhelp.com/

How To Get The Antioxidants Your Body Needs

How To Get The Antioxidants Your Body Needs
Young or old, our body absorbs toxins every day. If we
don't get rid of them on a regular basis we get sick.
Sometimes we are all so full of toxins that our bodies are
struggling to get or stay healthy. These toxins not only
cause serious diseases such as cancer, they can also cause
you to experience depression and are linked to several
reasons why you may not be able to maintain your ideal
weight. Because these toxins are in the air you breathe,
the water you drink, and the food you eat - you can't avoid
them. But you can take steps to reduce their effects and
routinely eliminate them from your system.

Your body naturally produces antioxidants. But what are
antioxidants used for? As you age or if you become sick,
the production of antioxidants by your body slows down
resulting in your body not being able to rid itself of
toxins it absorbed. Depending on the environment your
children live in or the foods they eat, the antioxidants
that their bodies naturally produce may have a hard time
keeping up with eliminating the toxins in their very active
young bodies. To help your body, you need to provide
antioxidants from an outside source. Doing so can make you
and your children healthier by increasing the body's
ability to fight off sickness and disease.

Science has shown that green vegetables contain the
antioxidants that your body craves. It's about time that
science agrees with what mom's have been saying all along -
eat your spinach! The FDA currently recommends at least
two full servings of greens each and every day. Note the
word 'currently' - because the amount of nutrients in your
fruits and vegetables is decreasing and what took one
serving 25 years ago now takes two. Eating two servings of
green vegetables in today's fast-paced world is hard to do.
When was the last time you ate two servings of green
vegetables in one day? Now think about the last time you
had two servings of green vegetables two days in a row?
Other foods that include antioxidants include red beans,
black plums, and wild blueberries. But one of the quality
sources of antioxidants from food comes from your green
vegetables.

Let's face it, if you are like most Americans your eating
habits are not the best they could be because for many of
us, we tend to eat on the run. Instead of coming home from
work to cook a hot healthy meal, you wind up getting dinner
at a drive thru window on the way home. This rushed
lifestyle means that you're not only missing out on the
recommended two servings of greens each day - it also means
that you should consider yourself lucky to get even one
serving PER WEEK! Your rushed lifestyle habits are
counter to your own good health. You become one of the
millions within the US that experience nagging health
issues or health-related problems. You may be depressed or
overweight. At the end of the day you may feel tired, or
achy, or in general - just don't feel right. These
symptoms can all be traced back to the toxins that build up
in your body and not eating the foods that help your body
get rid of them.

Fortunately, there are easy ways you can get your two
servings of greens each day. There is even a way to get
your two servings per day without eating a single bite of
them! This is great news for people who would never put
the greens on their plate to begin with, even if they were
available - like your kids! The bottom line is that you
don't have to like the greens to get the benefits from them.

There are a variety of products but very few that contain a
100% vegetarian green food formula. With a very little bit
of Internet searching you should be able to find a green
food, all-vegetarian supplement that contains concentrated,
organic and natural ingredients. Many of these formulas
are also used in anti-aging supplements. Vegetables like
broccoli and lettuce should be included in the mix. They
are typically ground up into a formula that provides all
the nutrients and antioxidants that enable your body to get
rid of toxins.

Among other actions and benefits, a green food supplement
can rebalance your body's pH, and stimulate cellular
cleansing throughout your body. When this happens, your
body detoxifies by natural elimination (going to the
bathroom). As your body gets rid of the built-up toxins,
many health conditions you may have been experiencing
improve. Your body is better able to prevent or fight off
disease - making you feel better. When your body is
detoxified, you will find that you enjoy a deeper sleep,
feel healthier, and have more energy.

The next time you pick your dinner up at a drive-through
window, remember that you can "drink" your daily serving of
a natural nutritional supplement and take comfort in
knowing that you are getting the green vegetables, and more
importantly the antioxidant advantages and general
nutrients, that you need in your system to promote good
health.

----------------------------------------------------
Ronald Godlewski has published several dozen articles on
health, wellness, and the value of nutrition in disease
prevention. To learn more about how to get antioxidants
into your body visit
http://www.pillfreesupplements.com/how_to_get_antioxidants_y
our_body_craves.php Got a question? Call Ron toll free at
1-888-LFI-CUST (1-888-534-2878) to discuss your own feeling
fit success story.

Correcting Bad Posture with Abdominal Training

Correcting Bad Posture with Abdominal Training
QUESTION:

David: Thank you for your Q & A column - I always look
forward to your next installment. I have a question about
posture and your abs! I have a very swayed back, and that
seems to affect the shape of my abs. My brother is in very
good shape and he has the same problem, though not as
noticeable as me. Do you have any suggestions on how to
correct this, keeping in mind that I play hockey once a
week year-round and work as a heavy truck mechanic? I just
can't seem to focus and start a workout regimen. I eat
fairly healthy and don't drink much alcohol, I'm 41 and
6'1" tall 35" waist, about 235 lbs., 44" chest. My main
problem is the love handles and beer belly. Keep up writing
your articles, they're great!

Regards,

Terry C.

ANSWER:

I'm glad you asked this because posture is a very important
topic for functional movement in everyday activities as
well as in athletic performance, but I don't think it has
been emphasized enough.

Posture is extremely important because posture is the
position from which movement begins and ends. If you do not
express good posture, your body is subjected to undue
stress especially in your joint structures. Having ideal
posture creates a balanced environment for all your
supporting structures and helps avoid helps avoid injury
and "deformation" of the body (such as the way you say your
swayback changes the appearance of your abdominal region).

From reading your question, it's apparent that you have
several issues that need to be addressed, but first and
foremost is your posture situation and what you call a
"swayback." If your brother has the same condition, then
you can probably look at your dad and grandfather and find
the same postural circumstances. Sometimes people get
swayback confused with a flat back. Swayback is a condition
that creates a posteriorly rotated pelvis (pelvis tucked
under tush), rounded shoulders, bent knees and forward head
posture.

Most swaybacked people are on the tall side. They tend to
look down on other people, which contributes to this type
of postural imbalance.

To understand it more, we must look at "upper cross" and
"lower cross" syndromes. Upper cross syndrome is created by
an imbalance between your trunk extensors and your trunk
flexors. The trunk flexors tend to be dominating and
stronger, thus creating a short tight abdominal region,
pulling the rib cage closer to the pelvis.

Characteristics of this condition are forward head posture,
drooping rounded shoulders and a "pigeon chest." The knees
and ankles tend to bend because they have to
counter-balance the hump-backed upper body. In swayback
posture, we could easily have both upper cross and lower
cross syndrome and often do. One leads to the other and
vice versa.

To compensate for the sway and to keep the center of
gravity over your base of support (your feet), your back
and pelvis tend to flatten out and drift forward. Lower
cross syndrome consists of tightening of the hamstrings and
abdominals while lengthening the lumbar erectors, thigh
muscles and hip flexors.

To correct these postural situations we must stretch the
tight muscles and strengthen the long and weak muscles.

For example: To address the rounded shoulders - stretch the
chest muscles, and perform exercises such as the prone
cobra, dumbbell bent over rows and alternating Supermans.

To address the lower cross syndrome, we would we need to
stretch your hamstrings and abdominals and tighten the hip
flexors with such exercises as like the Prone Jackknife.

The second part of your question was related to your
recreational hockey playing. When looking at how to
structure a training program to enhance performance in your
sport, ask yourself, "What position does a hockey assume?"
The answer is, a bent over position (picture the body
positioned for a slap shot movement).

This position and movement is made up of several different
movement patterns. The slap shot is a combination of a side
lunge, and upper body twist and a push. So some exercises
you would want to include would be multi-directional
lunges, woodchoppers and bent over rows.

Hockey is also different from other sports because you get
pounded into the boards. This can result in massive
structural damage to your body. There are some steps you
can take to help prepare and compensate for this type of
collision. First you must have good stability in your neck
and lower back. To obtain this stability, your conditioning
program should include, but not be limited to Swiss ball
neck training, one arm C. R. A. C. dumbbell press, and
supine lateral ball roll. Your program should also include
shoulder shrugs, dead lifts and high pulls. These exercises
strengthen the muscles in your cervical spine area and
develop good core strength.

The final part of your question was, "How do I get rid of
the love handles and beer belly?" First of all, the love
handles and the beer belly come from poor eating habits.
Part of your body's ability to store fat so easily has to
do with your genetic code. We carry fat as a protective
mechanism to guard against starvation.

All body fat will decrease in response to a calorie deficit
created by exercising more and eating a little less.
However, love handles and the beer belly usually come from
your body having stubborn fat deposits. These stubborn fat
deposits are fat cells that will not relinquish their
energy without a fight. I'm sure you've noticed that even
as you lose weight, the abdominal fat is usually the last
place to go.

Stubborn fat cells are estrogen dominant cells and estrogen
is a fat-producing hormone. You mentioned that you don't
drink much alcohol, but take a close look at how much is
not much. Believe it or not, beer contains hops; hops
contain estrogenic compounds which help you develop that
beer belly (so there is some truth to the idea of the "beer
belly" and you should minimize alcohol consumption when fat
loss is your goal)

To rid yourself of body of stubborn fat, you should also
eat more cruciferous vegetables such as broccoli,
cauliflower and cabbage. Avoid drinking anything from a
plastic container, avoid soy proteins, eat organic food as
much as possible, increase omega 3 oils (fish) and decrease
your omega 6 intake.

----------------------------------------------------
David Grisaffi is a Sports Conditining Coach and holds
multiple certifications including three from the
prestigious CHEK Institute. Plus he is also the author of
the popluar selling e book, "Firm and Flatten Your Abs,"
which teaches you how to develop a ripped abdominal region.
Lean how to shead bodyfat and eliminate low back pain and
recieve his free newsletter by visiting:
http://www.flattenyourabs.net

The Little Known Micro-Nutrients That Are Crucial In The Battle Against Ageing

The Little Known Micro-Nutrients That Are Crucial In The Battle Against Ageing
Nutritional science is becoming increasingly interested in
the potential of certain micro-nutrients, which appear to
be of particular significance in the battle against ageing.
These so-called anti-ageing micro-nutrients include lipoic
acid, and the amino acid, carnitine.

Both lipoic acid and carnitine are manufactured naturally
by the body through the normal metabolism of food, but what
is particularly interesting to anti-ageing researchers is
that the body's ability to synthesise both these compounds
appears to decline significantly with advancing age.

Both lipoic acid and carnitine, the latter in particular,
are very important in the complex processes by which food
is converted by the body into energy. Lipoic acid is also
a significant anti-oxidant, combatting the free radicals
which are an important cause of the cellular damage which
can accelerate the ageing process and even contribute to
the onset of the degenerative diseases which are the source
of so much misery in old age. Lipoic acid is quite
quickly removed from blood plasma, which to some extent
restricts its value as an anti-oxidant in its own right.
However, the fact that lipoic acid is quickly taken up by
the body's cells in this way may well be indicative of its
significance for other functions. Moreover, there is now
good evidence that supplementation with lipoic acid can
help reverse the age-related decline in cell concentrations
of vitamin C and glutathione, which are respectively the
most important water and fat-soluble anti-oxidants, and
consequently critical in the anti-ageing battle.

Both lipoic acid and carnitine have also been found to be
crucial to the proper functioning of the cell mitochondria,
the principal producers of energy within the body. What is
particularly relevant in the field of anti-ageing is that
the heart is very densely packed with mitochondria; and
this vital organ not only consumes enormous amounts of
energy, but is unable to store the energy it needs for more
than a few minutes. The proper functioning of the heart,
and therefore life itself, is very highly dependent on the
proper functioning of these mitochondria, which is
particularly prone to decline rapidly with age.

The powerful anti-oxidant functions of lipoic acid appear
to be extremely important in protecting the cell
mitochondria from damage, whilst carnitine works to
maintain the delivery of energy to the mitochondria through
the metabolism of the essential fatty acids which are the
heart's principal source of energy; a metabolism which
otherwise declines significantly with age. But the
potential anti-ageing benefits of lipoic acid and carnitine
do not end with the heart. Lipoic acid, in particular, is
now widely used by nutritional therapists in ameliorating
the nerve damage and pain caused by diabetes, and there is
some evidence that carnitine may also be useful in this
regard. Experiments on old animals, including rats and
dogs, have suggested that supplementation with lipoic acid
and carnitine may also have significant effects in
improving brain function, particularly short-term memory,
and this is not really surprising given that mitochondrial
damage is strongly associated with age-related dementia and
conditions such as Alzheimer's and Parkinson's disease.

There is evidence that mitochondrial damage in brain cells
may be in large part due to increased free radical activity
caused by the build up of excess iron, copper, and other
minerals occurring naturally within the body. Excitingly,
it seem that lipoic acid may actually reverse this build
up, returning the levels of these minerals to those found
in younger animals. More than this; the capacity of
lipoic acid to remove excess metals from the body has led
to it being used in the removal of more damaging substances
such as lead and mercury; and suggests that the substance
may have a more general detoxifying capability, of use even
in cases of acute poisoning and alcohol or drug damage.

Finally, it is now widely accepted that many cancers are at
root diseases of degeneration, becoming consequently much
more prevalent as the population ages; and having their
origins in the long-term damage to cells caused by free
radical activity. Given this, it is believed that lipoic
acid's anti-oxidant function, and role in stimulating the
activity of vitamin and glutathione, may also play an
important part in the battle against cancer. Lipoic acid
is also known to help activate many of the genes which are
vital weapons in this battle. It is conceded even by its
advocates that much more research is required, but these
are nevertheless exciting findings.

Despite all of this, however, orthodox medicine is
characteristically reluctant to endorse the use of
supplements of lipoic acid or carnitine, although there
appear to be no concerns regarding toxicity with either.
Suitable doses appear to be in the range 100mg-300mg of
lipoic acid and 500mg-1,000mg of carnitine. But whilst
these doses should be sufficient to deliver the general
anti-ageing benefits in healthy individuals, nutritional
therapists and practitioners commonly recommend much higher
intakes for the treatment of specific conditions such as
diabetes and the promotion of weight loss.

----------------------------------------------------
Steve Smith is a freelance copywriter specialising in
direct marketing and with a particular interest in health
products. Find out more at
http://www.sisyphuspublicationsonline.com/LiquidNutrition/In
formation.htm

Rob learns that stress dulls creativity!

Rob learns that stress dulls creativity!
Rob looked tired and depressed - and he admitted that
running his own catering business had not been as much fun
as he had anticipated.

As his story unfolded, Rob told me that he had he hadn't
taken any holiday over the preceding 18 months - and even
over the Christmas holiday he had ended up in bed with flu
rather than enjoying his time off. Recognising that he
couldn't sustain his workaholic lifestyle had prompted Rob
to book a session with me to see how he could alleviate his
stress.

I first suggested that we look at how Rob was managing his
time. Looking at his feet, he replied that he never had
the chance to manage his time because all of his days were
spent dealing with problems as they arose.

Already it was clear that this was where the root of Rob's
problems lay. By crisis managing all the time, Rob had no
spare capacity for planning - and yet it was this lack of
planning that was causing Rob to be in a permanent state of
crisis in the first place. It was a double-bind situation
that many people running their own businesses find
themselves facing sooner or later.

I outlined to Rob that one of the secrets of good time
management was to focus and prioritise - with the ultimate
aim of spending all work time on matters that were
important but not yet urgent. "At the moment, all your time
is spent on activities that are both important and urgent,"
I said, "and this is what is causing your stress levels to
rise. "

Shaking his head in protestation, Rob said, "I understand
what you are saying - but to be honest, I think I'm at my
best when I'm under stress. If I don't have deadlines
looming or clients demanding attention, I tend to switch
off." Rob went on to admit that he tended to multi-task,
which gave him a buzz - and he acknowledged, being busy and
doing lots of different things at the same time made him
feel in control and dynamic.

"I can see how it might feel that way," I told Rob, "but
actually, however good you may feel, your body is still
reacting to stress signals. Not only does stress have a
negative effect on the body - making the immune system less
effective, as you found out at Christmas - but it also has
a major impact on your creative abilities."

Rob frowned - and asked me to continue. "Well," I said,
"when your body is under stress, the 'flight or fight'
response is induced. Our bodies are unable to calibrate
the level of threat to our being, it's as though there is
simply an on/off switch. Or in other words, our response
to threats will always be identical, whether we are
face-to-face with a sabre-toothed tiger or whether we are
face-to-face with a towering in-tray.

"When we are responding to a threat our bodies start to
function in survival mode - which means that our more
sophisticated bodily functions cease to work properly.
Digestion, for example, is not necessary to our immediate
survival, so when we find ourselves in a stressful
situation, blood and oxygen are immediately diverted to our
muscles and to the primitive part of our brain only (the
amygdala) that deals with "fight or flight".

"Because the more sophisticated parts of the brain are not
receiving optimum amounts of blood and oxygen, our ability
to listen to anything rational or 'see the logic' in an
explanation is dramatically diminished. Similarly,
creativity is not necessary for the "fight or flight"
response and therefore our abilities to innovate - let
alone problem solve - are impaired."

Having understood the reasons why he needed to change his
way of approaching work, Rob and I spent the rest of our
time together creating a work schedule that would enable
him to catch up with the backlog and plan properly for the
future.

----------------------------------------------------
Olivia Stefanino is a leadership consultant, speaker and
author of the internationally acclaimed management book,
"Be Your Own Guru". Interviewed on more than 25 radio
stations and featured in "The Guardian", "Natural Health"
& "Red", Olivia is a guest columnist for a number of
national and international publications. Download your
fr*ee e-booklet, "128 ways to harness your personal power!"
by visiting http://www.beyourownguru.com

Free and Cheap Ways to Get Rid of Acne

Free and Cheap Ways to Get Rid of Acne
The very word "acne" conjures in many people's minds either
past or present struggles with self image, embarrassment
and feelings of helplessness if they've ever suffered this
skin condition, or are currently suffering varying degrees
of acne.

Our skin's appearance is very important to us personally of
course, but it seems to have been only made more important
by the emphasis of "flawless skin" in beauty magazines,
tabloids and other media outlets that our society has
become so enthralled with. It's no wonder that the
skincare industry has enjoyed growth and profits in leaps
and bounds over the past fifteen to twenty years.

So, what can you do, besides enlist the help of an
expensive dermatologist or skin care spa to help combat
acne and prevent new breakouts on your own, for next to
nothing - or better yet, free? Well, we will focus on
things you can change in your diet to get rid of or
dramatically reduce acne breakouts, since what we put in
our mouths is more key for the skin's appearance and health
than most people may think.

There are many schools of thought on what to avoid and what
to include in the diet if you are to attain and maintain
clear skin. However, one thing remains pretty clear, and
that is the avoidance of sugary foods and caffeine. I
cannot tell you how many times I have experienced major
breakouts that I can directly attribute to the consumption
of sugar or caffeine in excess.

Sure, it's ok to have a sweet snack (a small one!) here and
there, and not suffer the consequences of a few new
pimples, but by and large it is prudent to either strictly
limit sugar or try to eradicate it all together if you have
problem skin.

Sugar has many destructive properties that are bad for
overall health, but it's recently also been proven to have
properties that accelerate the aging process of the skin
when chemically broken down by our bodies, and also to lend
a hand in the inflammation of skin cells.

Inflammation is a direct cause of acne, since it is, by
definition an inflammatory skin condition, so we can safely
say that sugar is indeed a category of food to be avoided
in the quest to be acne free, oh and also to keep your skin
young too!

OK, enough about sugar, now let's move onto to another
culprit behind acne. Caffeine can have similar effects on
the skin to sugar, since it actually may increase
inflammation, especially in some people who are more
caffeine-sensitive than others (like myself).

With all the super caffeinated beverages out on the market
today, it's no wonder we're all not walking around with
broken out faces. I suspect that teens especially are
susceptible to the caffeinated drink rage, which is
unfortunate because they may be unknowingly aggravating
their skin and causing breakouts at the age where they are
more apt to break out anyway.

Caffeine can also produce an uneven and "bumpy" texture of
the skin. Beverages aren't the only culprit either, since
there are many supplements, pills and diet aids that
contain stimulants that will break your skin out faster
than you can say "energy". Caffeinated drinks and other
products containing stimulants should be avoided if you
want to avoid rough, broken out skin.

If you want to try to neutralize inflammation caused by
eating foods that increase skin volatility as mentioned
above, a good suggestion is to start drinking lemon water.

Not only is drinking lemon juice infused water a refreshing
difference from plain old water, but water with about an
eighth of a lemon (preferably organic) squeezed into it can
help neutralize acidity in the body caused by
acid-producing foods, which in turn limits inflammation.

Seriously, begin to drink lemon juice infused water for a
few days and I'd be surprised if you don't see at least a
little difference in the way your skin looks.

If you want to get really adventurous, add a sprinkle or
two of cinnamon, again prefereably organic, to your water,
and you may also enjoy a bit of a revved up metabolism as
well as a more stabilized blood sugar level, as research is
showing cinnamon has excellent benefits for blood sugar
stabilization. Why do I mention blood sugar? Well,
because a stable blood sugar level helps to lower
inflammation, and it also helps reduce the effects of
stress and anxiety which can trigger higher levels of
androgens in the body, which are the very hormones that
cause acne.

And there you have it, free or very cheap, easily
incorporated, and dare I say "pleasant" ways to combat
acne. Not only do these suggestions help reduce breakouts,
they are also generally beneficial to your health in other
numerous ways. Who says everyone needs a dermatologist or
expensive skin care regimens to achieve pristine skin?

----------------------------------------------------
Danna Schneider is the founder of
http://www.acnemagazine.com , a very popular weblog about
acne and how to treat it, and
http://www.cosmeticsgalore.com/acnezine-review.html , where
reviews on herbal products for acne like Clear Pores and
Acnezine, as well as skin care regimens and tips for acne,
acne rosacea and other inflammatory skin conditions from
someone who suffered acne herself.

Primetime 6 For A Ripped New Body!

Primetime 6 For A Ripped New Body!
The sleek physique we are all after is only obtained with a
certain amount of dedication. I have seen many clients
overcome the couch potato "look" by simply adjusting there
work load and following a good sound nutrition and exercise
programs. Nothing Fancy! The program must take into
account each piece of the puzzle - including smart
nutrition planning, fun stress relief exercises and of
course the ability to remove excess stress. Once you
determine you are ready to begin you are 51% on your way to
success.

First believe it will happen, then ask for it to happen as
you get what you ask for, you always do, whether it is good
or bad. Aladdin always asked the genie for something when
he rubbed it and he always got it. You have to ask also. If
you want change just ask and stick to it.

Getting started is the predominately the most difficult.
Many of you are overwhelmed with information overload and
you get stymied and do nothing. So I'm going to outline a
simple but fun exercise plan that can get you started with
NOW!

It is time!

Just image you having abs of steel, shoulder that look as
good and broad as an Olympic swimmer or piston like thighs
and buttocks of a downhill skier. This routine will do it
for you. Focus on each body area and go for it! You will
look better, feel stronger and improve overall muscle tone
in a few short weeks.

After a good warm up of a bike, elliptical or treadmill for
5-10 minutes move then into a dynamic stretching routine
for about 5 minutes. You can find dynamic stretching
routines simply by searching google.com and type the words.
I have left dynamic stretching out of the article, for the
sake of keeping this article shorter for your reading ease.

Here is the Primetime 6:

~Bent Knee Dead Lifts for a Strong Back

~See Saw Shoulder press for coconut looking shoulder

~Bulgarian Lunge for tight thighs

~Speed Skating Walk (buns of steal)

~Basic Plank for a firm core

~T-Push up to maximize your upper chest development and
balance

This system is performed in a set fashion. You complete the
prescribed repetitions and sets for each exercise before
moving to the next.

Bent Knee Dead Lifts: A strong back that you can count on
staying fit. To perform this exercise you can use a set of
dumbbells or barbell. This exercise should be performed
with strict form. Load the barbell or grab a set of
dumbbells that will allow you to do 12-15 repetitions. This
could take a few tries so stick with it.

Stand with your up straight and grasp the dumbbells or
barbell with an overhand grip a little wider then your
shoulders; just out side your thighs. Inhale a deep breath
to stabilize your core area. Slowly bend with your knees
slightly bent, keeping your chest up and back flat until it
is parallel with the floor. Slowly exhale and stand up
straight. Repeat for the allotted reps and sets.

See Saw Shoulder Press: This exercise will do a great job
at firming up your upper torso, improving your should
girdle and giving you a coconut looking set of shoulders.
This exercise not only aids in a strong set of shoulders
but also helps with entire body stabilization which helps
prevent injuries. Perform this exercise for 12-15 reps to
each side left and right.

To perform the exercise stand with your knees slightly
bent, belly button drawn in a touch, and feet shoulder
width apart. Your palms should be facing each other. Hold
the dumbbells over head for 5-10 seconds, then slowly lower
one side to shoulder level or parallel to the floor. Pause
at the bottom for 2 seconds then slowly push the weight
back up. Repeat this action with the opposite arm.
Alternate this pattern for the reps prescribed.

Bulgarian Lunge: Stand up and place one leg on a low beach
about 2 feet behind you. The top of your foot should be in
contact with the top of the low bench or you can use low
stairs. Please keep your chin up and back straight as you
can. Draw your belly button in slightly to create a good
stable core. Slowly drop you back knee towards the floor.
Keep your then shin bone of your front leg perpendicular to
the floor and do not let it slide forward past your ankle.
Push back up to the starting position and perform 10-12
reps with each leg. Repeat for the other leg and do 2 sets
for each leg.

T-Push Up: Get on the floor face down and support your
weight with your toes and hands. Your feet should be
together and your palms flat on the floor a little wider
then should width. Your body should form a straight line
from your neck to your ankles. Keep your head in neutral
(not facing up) and draw in your belly button slightly to
keep a strong core. Slowly lower your body towards the
floor. Lower your chest to within one inch of the floor
keeping good alignment. Push yourself back up to the
starting position, then twist to your right side, lifting
your right arm so it's perpendicular to the floor and it
forms a straight line with your torso and left arm. Your
head and eyes should follow your hand, so you are looking
at up at the top hand. Slowly lower down and perform
another push up and repeat twisting to the left side.
Perform 8-10 T push ups, four to each side. Do 2 sets of
this exercise.

Speed Skater Walk: Slowly draw your belly button in to
stabilize your core. Then stand with both feet together and
knees bent to 90 degrees if you can. Lean forward at the
waist so your spine is at about 45 degree angle to the
floor. Keep your chin up and hands behind your back or
tightly next to your side. Take a big step forward with
your right leg. Let your left leg extend as much as
possible. Slowly drag the toes of your left foot up until
they are even with your right foot. As soon as this
happens, step forward with the left extending your right
leg. Perform 10 strides with each leg rest a minute and
repeat.

Basic Plank: Lying face down, prop yourself up on your
elbows and toes. Make sure your palms down and facing
forward and your belly button is gently drawn in. Elbows
should be directly under your shoulders and you eyes should
be looking at the floor. Hold this for 30 seconds. Rest 30
seconds and repeat 5-10 times. Try to work up to 1 minute
holds

This simple but effective exercise routine can be done
virtually any where with just a small set of dumbbells. The
key to success in any venture is consistency. Keep plugging
away and your will find your body changing in front of your
eyes. Use this routine along with my ultimate core training
e book "Firm and Flatten Your Abs" and you are well on your
way to a successful accomplishment.

----------------------------------------------------
David Grisaffi is a Sports Conditining Coach and holds
multiple certifications including three from the
prestigious CHEK Institute. Plus he is also the author of
the popluar selling e book, "Firm and Flatten Your Abs,"
which teaches you how to develop a ripped abdominal region.
Lean how to shead bodyfat and eliminate low back pain and
recieve his free newsletter by visiting:
http://www.flattenyourabs.net

Just What Are Your Optimal Levels of Vitamin C Intake?

Just What Are Your Optimal Levels of Vitamin C Intake?
Amongst the general public today, vitamin C is probably the
most popular of all nutritional supplements, perhaps
principally because it is widely believed to be effective
as a cure for the common cold. But there is much more to
the nutrient than this, as was demonstrated by the
celebrated Dr Linus Pauling, whose pioneering work hailed
optimal intakes of vitamin C as a powerful weapon against
flu, heart disease and even cancer.

Pauling's books became extremely popular, but it almost
goes without saying that the medical establishment was
quick to ridicule his ideas and still largely refuses to
recognise the value of large doses of vitamin C. Not that
either the public or Pauling, a double Nobel Laureate,
seemed to care much. He regularly took doses of well in
excess of 1,000 mg daily, and was working almost until the
end of his incredibly active 93 year life.

As well as the happy coincidence of Pauling's longevity, if
coincidence it is; a great deal of research now supports
his claims for vitamin C, as well as recognising it as one
of nature's most powerful anti-oxidants and anti-ageing
nutrients. But despite this, the Recommended Dietary
Allowance (RDA) remains set at just 60 mg; and, more
worryingly still, research suggests that around a quarter
of people in the affluent western world, including America
and the United Kingdom, manage to consume only about 40 mg
of vitamin C a day, just 2/3rds of this already very low
RDA.

Despite repeated lectures from government and health
agencies to eat five portions of fruit and vegetables a
day, it seems that many people still do not do so. And
even for those who do, the amount of vitamin C yielded from
these foods, grown as they are on nutrient depleted soils,
is likely to be low; and will be depleted further by
pesticides, transport, storage, processing and cooking.

And as if this were not enough, vitamin C is used up easily
once in the body; both by combatting the free radicals
released by normal oxidative biochemical reactions and by
the toxic stresses produced by environmental pollution.
The use of alcohol, tobacco and other drugs, including
common medications, is also highly destructive of vitamin C.

Given all these factors, it's hard to think many of us are
getting optimal levels of vitamin C, an observation that's
strongly supported by a look at intakes in the animal
kingdom.

What particularly interested Pauling was that human being
are unusual, though not unique, amongst animals in that we
are unable to manufacture vitamin C within our bodies.
Little in nature is ever wasted, and Pauling argued,
logically enough, that animals which do manufacture their
own vitamin C would only make as much as their health
demanded. It seems, however, that most animals produce
around 30 mg of vitamin C per kilo of body weight, and this
figure rises dramatically when the organism is under
particular stress. For an adult human weighing, say, 75kg
(165 pounds), the figure of 30 mg would equate to a vitamin
C requirement of 2,250 mg, which of course must be obtained
from the daily diet or through supplements.

But in case this figure seems high, it is fortunately
possible to compare typical human intakes with those of
closest genetic relatives in the animal kingdom, the great
apes, who are also unable to synthesise vitamin C within
their bodies. Interestingly, the diets prepared for
chimpanzees and gorillas in captivity, presumably with
their optimal health as the intention, seem typically to
yield between 20 and 30 mg of vitamin C per kilo of the
animals' bodyweight. And a 1940s study of gorillas in the
wild estimated a vitamin C intake from their food of around
4,500 mg, typically around 22.5 mg per kilo of the animal's
bodyweight. And of course, it needs to be remembered
that these creatures in the wild are likely to be subject
to far less environmental stress and fewer toxins than
human beings, thereby making better use of the larger
amounts of vitamin C they consume, and further emphasising
the inadequacy of most human's intakes.

In the face of all this evidence, given that humans are
estimated to be around 98% genetically identical to the
great apes, an intake of 1,000 - 2,000 mg a day for a
typical adult would not seem excessive; and the RDA, in
fact, appears pitifully low.

Happily, these optimal intakes of vitamin C are easily
achieved through supplementation, and there are no known
problems of toxicity at any level. But it is probably best
to stagger the intake of high doses through the day, to
maximise absorption and maintain saturation levels in blood
and tissue at all times.

----------------------------------------------------
Steve Smith is a freelance copywriter specialising in
direct marketing and with a particular interest in health
products. Find out more at
http://www.sisyphuspublicationsonline.com/LiquidNutrition/In
formation.htm