Is Aerobic Exercise Right For You?

Is Aerobic Exercise Right For You?
There is a long standing myth that aerobic exercise,
otherwise known as cardio in the inner sanctum that we call
the gym or fitness center, is the absolute Holy Grail when
it comes to losing weight.

It's very unfortunate that this MYTH is still being
perpetuated since it is quite possibly the worst way to
lose fat, other than camping out on the couch eating bon
bons.

On top of that, an exercise program consisting solely of
cardio or aerobic exercise is a nearly certain path to a
plateau, frustration, and, in many cases, failure.

Although it all started with good intentions, let me paint
you a little picture on why aerobic exercise by no means
the end-all and be-all for weight loss. Imagine one of
those mammoth, jacked-up, diesel-guzzling behemoths of an
SUV being driven around your neighborhood by the
stay-at-home mom with a single child.

Inefficient and quite possibly downright wasteful, right?

Now imagine one of those goofy-shaped, 80-mile-per-gallon,
quiet, metallic lime green hybrids sneaking up on you at a
more rapid rate driven by your Birkenstock-wearing,
ultra-liberal neighbor.

A picture of efficiency, right?

The latter is exactly what slow, steady aerobic exercise
program turns the body into when it comes to burning fat.
When the name of the game is fast fat-loss, we want to be
as inefficient as possible, a big 'ol diesel SUV with 35"
wheels on it just for good measure.

So how do you safely dive into the world of fast-results
exercise when you aren't exactly sure what to do and
definitely don't want to get injured? Simple, really.

Move your body. Yup! Move in lots of different directions
and angles. You will be surprised at how much effort it
takes just to move your body. I do have a caveat, however.

Bodyweight exercise is a great tool, but if you are
severely overweight (+50 lbs or more) the exercise circuit
described below may be a little too challenging. You
probably should use a very specific regimen that is
customized to your needs and orthopedic conditions.

That being said, let's get into the good stuff. This is a
little circuit that you can use and get a good sweat going.
It can be performed on a daily basis and will provide an
excellent beginning exercise stimulus.

- Planks - Start by lying on the floor. Lift your body up,
and with forearms and feet as your points of support, hold
this position by pulling in your stomach.

- Lunges - Take a step forward. Stop all forward momentum
and lower yourself by bending the knee and hip of your
front leg, trying to lower the front hip straight down.
Concentrate on keeping your trunk centered over your hips.

- Push-ups - Start with your hands directly underneath your
shoulders. From here lower your chest towards the floor,
ideally reaching a level where your upper and lower arms
form a 90 degree angle. Be sure not to sag at the hips or
lower back as this will make the push-up impossible to do
correctly.

Women, if you cannot do full push-ups, start in the same
position but with your hands elevated on something like a
countertop or chair. Gradually reduce the elevation as you
become stronger.

- Inch worms - Squat down as if you were having to use the
facilities in a foreign country. From this position, lean
forward, place your hands on the floor, and walk out until
your body is parallel to the floor.

- Get-ups - Start by lying on your back on the floor. The
goal is to move into a standing upright position without
having to use any other objects for assistance.

General instructions:

Complete the circuit 2-5 times.

Depending on your fitness level, spend 20-60 seconds on
each exercise.

Be sure to increase the number of times you repeat each
exercise or increase the amount of time spent performing
each exercise every 2 weeks.

This little program can be done every day. And if you
don't take the easy way out by continuing to do the same
amount week after week, you will make consistent progress
with both your level of fitness and amount of fat-loss.

hich, of course, is much better than the same hours spent
on the treadmill or in aerobic classes, only to be rewarded
with plateaus and frustrations.

So press on the gas and let the engine roar. Smoke the
tires and watch your fat-burning machine speed down the
fat-loss super highway with total body exercise.

----------------------------------------------------
Troy M. Anderson is the owner of Anderson Training Systems,
LLC,a fitness coaching business based in Tempe, Arizona.
Troy is often referred to as "the MacGyver of coaching" for
his unique ability to build effective fitness programs
using only the most basic equipment.
For more articles and instructional video , visit
http://www.atscoaching.com
Fitness Ain't Pretty-RESULTS ARE!

A Healthy Tropical Alternative

A Healthy Tropical Alternative
When you think of coconuts the image of palm-lined beaches
and clear blue water surely comes to mind, but did you know
coconuts also may help protect your heart? Because coconuts
contain more saturated fat than butter, at one time many
health experts believed that consuming this sweet treat
would result in clogged arteries and heart disease.
However, studies show that the benefits of coconuts
outweigh the possible risks, which should please those with
tropical fever. In a study published in Clinical
Biochemistry, 2004 1, researchers looked at coconut oil as
a component of diet in laboratory animals (Sprague-Dawley
rats). In this study, virgin coconut oil, which was
obtained by wet process, had a beneficial effect in
lowering total cholesterol, triglycerides, phospholipids
and low-density lipoproteins (LDL).

Even though coconuts do have a high saturated fat count,
more than 50% of that is lauric acid. A study in the
American Journal of Clinical Nutrition reported that
although lauric acid raises LDL ("bad") cholesterol, it
raises HDL ("good") cholesterol even more. The other 50% of
the saturated fat content is made up of fatty acids that
have little or no effect on cholesterol. Lowering your
cholesterol levels is one of the easiest ways to reduce
your risk of heart disease, so it looks like coconuts are
back on the menu!

This tasty tropical treat is still high in calories, so
don't overdo it. Instead, buy a bag of shredded coconut and
have just a handful as a mid-morning snack or mixed into
your trail mix. Try to avoid a sudden spike in your blood
sugar by making sure you consume bagged coconut that is
free of added sweeteners. If you'd like to try cooking with
coconut milk, try a delicious grilled coconut shrimp or
coconut-crusted chicken on a balmy summer evening for a
change of pace. If you're really in the coconut tropical
mood, go ahead and plant a palm tree, buy a set of tiki
torches, have a Caribbean cookout, because you'll be jam'in
to a healthier you!

Recipe (serves 2)

Coconut Crusted Shrimp
20 medium shrimp
1 tsp. garlic and herb seasoning
1/2 tsp. black pepper
3/4 cup flour
2 medium eggs, well-beaten
1 cup shredded coconut

Directions

Preheat oven to temperature 400°F.
Spray a large baking sheet with nonstick spray. Sprinkle
garlic and herb seasoning and pepper evenly over the shrimp.
Place the flour, egg, and coconut in three small separate
bowls.
Dip shrimp into the egg, then the flour, then the egg
again, and then into the coconut.
Place shrimp on the baking sheet at least 1 inch apart.
Bake for about 12-15 minutes, or until they are crisp and
golden brown.
Serving suggestion: dip in mango sauce.

----------------------------------------------------
Beth Aldrich is an Integrative Health and Nutrition Coach,
writer and public speaker; she also publishes
http://www.ForHerInformation.com , an online magazine for
women and she is the host of the Seattle and online radio
show, A Balanced Life with Beth Aldrich.
1. Beneficial effects of virgin coconut oil on lipid
parameters and in vitro LDL oxidation. K.G.Nevin and T.
Rajamohan, Clinical Biochemistry 37,2004;830-835).
Recipe is from Chefs.com

How do bodybuilding supplement companies get away with it?

How do bodybuilding supplement companies get away with it?
In my previous articles, I've made no bones about the fact
that bodybuilding supplements are not necessary for you to
gain muscle. I've made the point repeatedly that you can
build a large amount of muscle naturally and safely without
supplements (and definitely without steroids).

In this article, I wanted to tackle an interesting question
that came up recently in one of my conversations. Namely,
why do supplement companies do so well? First of all, what
I want to say applies mainly to the bodybuilding and
weightlifting industries. I'm not referring to general
supplement products such as vitamins, minerals, probiotics,
etc. Some of this may indeed apply to these kinds of
supplement companies, but I think in general they tend to
be more legitimate than bodybuilding supplements. So I
really want to focus on weightlifting supplements
specifically.

To find out why bodybuilding supplements are not necessary,
you can check out some of my other articles. There are
also some great comprehensive programs that teach you how
to build muscle effectively without any supplements.
However, let's get back to the question of why they're
successful.

Bodybuilding supplement companies have had a great success
because most people tend to look for the easy way out.
Even though natural bodybuilding is a cheaper and probably
more effective way to build muscle, it isn't as glamorous.
After all, if you could take a pill every day that would
magically deliver muscles without having to do any of the
work, that would be a pretty good deal wouldn't it? The
problem is that this kind of scenario doesn't really exist
in the real world.

There are couple scenarios which tend to occur when people
use bodybuilding supplements. The first possibility is
that the trainee experiences significant gains which he
then attributes to the supplements. Even though his
workout routine and nutritional plan may have been mostly
or even solely responsible for his results, it's easy to
think that the bodybuilding supplements have done most of
the work.

The other likely scenario is that people will not
experience any major results because they'll rely too
heavily on the supplements. In this case, the trainee will
probably jump from one supplement to the next trying to
find the magic bullet. In the end, the company continues
to make money because this new trainee keeps looking for
the easy way out. And of course, if this aspiring
bodybuilder ever figures it out, someone else will step in
his place and send more money to supplement companies.

The bottom line is that supplements are not necessary for
you to build a muscular physique. Relying on muscle
building supplements can leave you disappointed and broke!
Do yourself a favor and find a comprehensive muscle
building program that teaches you how to build muscle
naturally.

----------------------------------------------------
If you would like to learn more about how to build lean
muscle, visit Jon Cardozo's Web site at
http://maximum-muscle-gain.com . Learn the secrets to
building a muscular physique and avoid the myths of the
bodybuilding industry. Brought to you by Jcardozium.

Attention Busy Women: Follow These Tips If You Want A Sexy Butt

Attention Busy Women: Follow These Tips If You Want A Sexy Butt
You want a better butt, right? Of course you do, otherwise
you wouldn't be reading this.

Well, there are a few things you need to know when it comes
to getting a butt that you're proud of.

First you must make sure you're working your butt muscles
with every exercise you do that's targeted to your butt.

I know that sounds stupid, but it is very common for women
to not even work their butt muscles when they're doing an
exercise that's supposed to be working their butt.

Take the squat for example.

If you don't actively flex, or "squeeze" your butt muscles
as you stand up, your butt will not get worked to its full
potential, thus making the workout pretty much worthless
when it comes to losing butt fat or building a firm, sexy
butt.

Also, if you don't keep your heels on the floor and start
the movement from your hips rather from your knees, you put
way too much pressure on your knees and back, taking all
the focus off the butt which is where it should be.

We can also throw the hip extension, or "butt raise"
exercise in there as well.

This exercise is performed while lying on your back, with
your knees bent and feet flat on the floor. You then
squeeze your butt muscles and hamstrings to raise your hips
off the floor as high as possible, before slowly lowering
back to the floor.

If this isn't done properly, your low back will do a lot of
the work. Or, if you go too fast, and let gravity do all
the work, your butt muscles will hardly be worked.

Those two tips can be used with lunges as well. If you
don't actively flex, or squeeze the butt muscles as you
stand up, you won't work those muscles as hard, which means
you won't lose butt fat and you definitely won't get that
firm, sexy butt you're after.

When it comes to doing cardio, you can do a couple things
to really hone in on the booty muscles.

If you're using the treadmill, or running outside, you
should increase the incline or run up a hill. Doing so
forces your butt muscles to work that much harder.

Or, if you're using an elliptical machine or stationary
bike, you can increase the resistance used to increase the
tension on the butt.

Every woman I have ever trained or designed programs for
has wanted a sexier, firmer butt and I always start them
off with these 4 tips to a sexy butt. Incorporate them
into your workout and I'd be shocked if you didn't see
results within weeks.

----------------------------------------------------
Learn how busy women from all over the world are losing fat
faster than they thought possible by going to
http://www.fatlosstogo.com
Once there be sure to grab your 5 free fat loss workouts.

The Facts about Hormone Replacement Therapy

The Facts about Hormone Replacement Therapy
If you are debating hormone replacement therapy, you're not
alone. Women everywhere are looking for answers and when
they can't find them, they look to their doctors and
pharmacists for help. According to the US Census Bureau,
there were an estimated 78.2 million baby boomers, as of
July 1, 2005, and over 47 million of them are women
experiencing discomfort from menstruation to menopause, to
loss of libido and beyond.

For those who still do not use any Hormone Replacement
Therapy (HRT), the idea of anti-aging and bio-identical
hormones has become intriguing. A myriad of products on the
market make the right choice difficult.

People have become accustomed to talking about
bio-identical hormone replacement therapy (BHRT) in
menopause and anti-aging medicines versus synthetic big
pharmaceutical products like Prempro from Wyeth.
Bio-identical hormone products are usually created from
natural sources of plant hormones which match the chemical
structure of hormones produced by the human body. The
premise is that the body can't distinguish created
bio-identical hormones from the ones the female ovaries
produce naturally.

The term bio-identical has basically become a catch all
phrase for anything that is not a synthetic hormone.
However "bio-identical" hormones can only be truly
accurately bio-identical if the hormones for replacement
mimic, not only those found in the body, but mimic the
natural biological process as well.

In other words, natural plant derived hormones can
accurately be termed bio-identical only when they are dosed
in a Biomimetic fashion; that would be in a rhythm.
Biomimetic hormones, the scientifically accurate term, are
derived from plant sources and mimic in the body the
natural undulating or wavelike rhythms of the hormone blood
levels in a normal menstrual cycle in a healthy young
woman. It is this natural rhythm that is missing from all
other bio-identical and synthetic hormone replacement
therapies. It is the absence of this natural rhythm,
according to T.S. Wiley, the developer of the Wiley
Protocol, that is responsible for the vast side-effects in
both camps.

It is this natural rhythm that is missing from all other
bio-identical and synthetic hormone replacement therapies.
It is the absence of this natural rhythm, according to T.S.
Wiley, the developer of the Wiley Protocol, that is
responsible for the vast side-effects in both camps.

So what exactly is meant by "the rhythm"? The body has
rhythms that are governed by a master clock that works much
like a conductor. It strikes up one section of the body's
orchestra as another quiets down, taking its main cue from
light signals in the environment to stay in sync with the
24-hour day. Our body's hormones surge and ebb to this
maestro's baton, controlling all endocrine function,
predominantly a woman's health for reproduction.

It is the circadian clock in our cells that measures one 24
hour spin of the planet. For 28 days the moon adds its
light to create the menstrual rhythm for the body. The
Wiley Protocol uses these natural rhythms in nature to
establish the proper doses of estradiol and natural
progesterone that mimic the natural hormones which would be
produced by your body if you were young. The topical creams
and their amounts vary throughout the 28 day cycle to
restore the hormone levels of youth because young women,
for the most part, don't have heart attacks, breast cancer,
Alzheimer's, osteoporosis, or type 2 diabetes.

Uncertainty about any HRT began when The National Institute
of Health (NIH), sponsored the Women's Health Initiative
(WHI). This study of more than 161,000 women was designed
to identify the benefits and risks of using hormone
restoration therapy to prevent chronic diseases such as
heart disease, breast cancer and osteoporosis in
postmenopausal women. Many people, including doctors, did
not realize that the results of WHI Study dealt with only
women over 65 who were taking only synthetic hormone
replacement therapy which consisted of the drugs PremPro
and Premarin only. The study was ended mid-stream in 2002
when, WHI investigators found that the risks of this
approach using synthetic therapy exceeded the safety limits
established at the beginning of the study. They never
looked at compounded bio-identical hormones in static doses
because they are prescribed and dosed too many different
ways.

Women deserve something proven to be safe and reliable. A
new study, Bio-identical Hormones On Trial, or B.H.O.T.,
will soon begin at the College of Nursing and Health
Sciences at the University of Texas, Tyler. The principal
objective of the study will be to examine clinical outcomes
and quality of life indicators of patients receiving BHRT
at 10 to 12 primary care provider's practices. This study
will be the first of its kind to track and quantify
outcomes based on dosing and patterns of administration of
BHRT.

In 2030 there will be 57.8 million baby boomers living with
many of the health issues that we may suffer between the
ages of 66 and 84. There's a chance that those who choose
Biomimetic rhythmic replacement, could age to a healthier
more graceful tune. Think about it.

----------------------------------------------------
Writer Kristin Gabriel works with T.S. Wiley who teaches
environmental endocrinlogy and is the author of "Lights
Out" and "Sex, Lies & Menopause." The Wiley Protocol®,
Biomimetic Hormone Restoration Therapy (BHRT), also known
as bio-identical hormone replacement therapy, is for any
doctor or woman seeking cutting edge therapies for
menopause and anti-aging. The multi-phasic rhythmic
variable dosing schedule of the Wiley Protocol is the only
Biomimetic HRT on the market. Visit
http://www.thewileyprotocol.com

Tips To Increase Bench Press Max

Tips To Increase Bench Press Max
Preparing your triceps for a big bench has to engage heavy
extensions and close-grip pressing movements like
close-grip flat and slant bench presses, close-grip board
presses, and JM presses. Following are some of the ways to
increase bench marks:

- Maintain your shoulder blades pulled collectively and
stretched. At the time of pressing you have to create the
most even environment achievable. This can't be made in
case both of your shoulder blades are off the bench. When
you pull your shoulder blades jointly you're creating a
stretched, more even surface from which to press. This is
for the reason that more of your body is in touch with the
bench. These methods also alter the distance the bar will
have to travel. The solution to pressing big weight is to
press the shortest distance achievable.

- Maintain the pressure on your higher back and traps. You
want the force around the sustaining muscles. This is done
by stretching your feet into the floor, thus stretching
your body into the bench. Make an effort for this: stretch
out on the bench and line up so your eyes are four inches
in frontage of the bar (toward your feet). Now utilizing
your legs stretch yourself into the bench to put pressure
on the higher back and traps. Your eyes must now be still
with the bar. This is the same pressure that requires to be
pertained at the time of pushing the barbell.

- Drive the bar in a straight line. Drag your shoulder
blades jointly, push your chin and elbows, and get the bar
to your upper abdominals or lower chest. This will lessen
the pressing distance and decrease the amount of shoulder
rotation and strain.

- Maintain the elbows tucked and the bar straight over the
wrists and elbows. The elbows must stay tucked to maintain
the bar in a straight line as illustrated above.
Maintaining the elbows tucked will also permit lifters to
use their lats to push the bar off the chest. Football
players are trained to drive their rivals with their elbows
tucked and then blow up through. This is the similar for
bench pressing. Bench pressing is all regarding producing
force. You can create larger amount of pressure with your
elbows in a tucked position relative to an "elbows out"
position.

- Fill your stomach with air and hold it. For utmost
efforts and sets under three reps, you must strive to hold
your air. If you breathe out in course of the utmost
effort, the body structure will vary slightly, as a result
changing the channel in which the barbell is traveling.
Also keep in mind to breathe with your stomach, not your
chest.

- Prepare with compensatory increase of rate. Drive the bar
with maximal force. No matter what weight you're trying to
move forward, be it 40% or 100% of your max, you must be
trained to apply 100% of the force to the barbell. If you
can bench 500 pounds and are preparing with 300 pounds, you
must then pertain 500 pounds of energy to the 300-pound
barbell.

- Press the barbell and try to drag the bar at a distance!
You'll in no way lift heavy weights if you're in a
comfortable physical state even as under the barbell. The
most excellent way to get the body stretched is by pressing
the bar.

- Dedicate one day per week to Max press training. The
bench press must be taught using the dynamic-effort
technique.

----------------------------------------------------
This article has been brought to you by Positive Body Real
Results Magazine if you would like more free information on
health fitness fat loss and bodybuilding please visit
http://positivebody.com http://totalbodytransformations.com

A Facelift That Is Quick and Fits Your Lifestyle

A Facelift That Is Quick and Fits Your Lifestyle
As we age, our face starts to show jowling and loose neck
skin. This happens due to the pull of gravity on our facial
tissues whose attachments to the underlying bones and
tissues gradually loosens. While there are other signs of
facial aging, these are often the most bothersome to many
people. Most do not notice these facial aging signs that
much until they see themselves in pictures from a side or
profile view, to which they may be quite surprised that
their neck or jowls looked 'that bad'.

All facelifts are not done alike. Simplistically, they fall
into two main categories....full and limited. The limited
facelift has become quite popular and represents nearly 50%
of all facelifts that I do today. The limited facelift goes
by a lot of different names such as the LifeStyle Lift,
Quick Lift, Swift Lift, S-Lift. to name a few of the most
prominent and marketed. There are other names as well and
there will be more marketed and practice-branding names in
the future. But essentially they are all the same (despite
what each may claim) with a few minor variations that quite
frankly don't mean anything to you as a patient nor to the
long-term outcome of the procedure. The difference between
a full and limited facelift is.....that the limited
facelift is to no surprise more limited. Very little work
is done in the neck area and the procedure and scar is
isolated to in front of the ear. Mechanically, the upward
pull of the limited facelift is fairly vertical as opposed
to a full facelift which is closer to 45 degrees so that
the excess neck tissue can be worked out behind the ear.

The result of a limited facelift is obviously less than
that of a full facelift but the results in the jowl and
upper neck area can still be quite impressive nonetheless.
The key to a very satisfied outcome after a limited
facelift is in proper selection of the patient. My approach
in patient selection is that it is good for two types of
patients. The ideal candidate is the 'younger' patient who
has early onset or only a moderate degree of jowling and
loose neck skin. These are the perfect patients for the
procedure as they will get an ideal result. Furthermore,
their 'problem' doesn't merit a full facelift anyway. The
other patients who can benefit are those whose jowl and
neck issues are more severe, and they would get a better
result from a full facelift, but they desire less of an
operation for a a variety of personal reasons. As long as
they can accept and have been fully apprised that the
result will not be similar to a full facelift, they can get
good results also. For these type patients, its all about
understanding that the results are effort-driven. The less
of a procedure you do, the less of a result you will get.

Unlike some advertised plastic surgery procedures, the
limited facelift lives up to its hype. It is a 60 to 90
minute outpatient procedure that requires no drains or
dressings. A good social recovery (how do I look?) does
take only about a week. Other than some mild ear
tenderness, there really is no pain. When combined with
other facial procedures (which may require a more normal
recovery), even more dramatic changes can be achieved.

----------------------------------------------------
Dr Barry Eppley, board-certified plastic surgeon of
Indianapolis, operates a private practice at Clarian North
and West Medical Centers in suburban Indianapolis. He
writes a daily blog on topics and trends in plastic surgery
at http://www.exploreplasticsurgery.com

How Can I Laugh When I'm in Pain?

How Can I Laugh When I'm in Pain?
Pain, whether mental, emotional or physical, often causes
us to focus on something that doesn't feel very good and
this can put a dark cloud over our experience of the world.
We can end up feeling like a victim, both helpless and
hopeless as we find ourselves moving in a downward spiral
of depression, gloom and more pain.

At an energetic level you could say that the normal
positive and life enhancing energy flow that lets us see
and experience ourselves and our life in a good and
positive light has been blocked or disrupted in some way.
Just as dark sunglasses can block out the bright rays of
the sun, it is almost as if we are wearing dark shades
which make the world appear gloomy and dark. And we take
this as our reality.

"It's just the way it is"

When we experience a situation as negative, our body can
attract more negative energy towards it which causes a
disturbance in the body's energy field. We can lose sight
of what is joyful in life and lose track of what it means
to be grateful because pain gets in the way. If we have a
severe headache, for example, all of our attention is drawn
to it and we can end up feeling pretty miserable.

In the book, 'The Genie in your Genes', Dawson Church
describes how our genes DANCE with our awareness. What he
is saying is that our thoughts, emotions and behaviour
actually have the power to SHAPE our biology. No need to
tell you then, that this awareness can make a critical
difference to how we feel and experience the world and
ultimately to our health and vibrant well-being! We could
choose to focus on something other than the headache.
Children in hospitals, for example, can often be distracted
away from their pain by being happily engaged with the
antics of a hospital clown. When you turn your attention to
something that is fun, like watching a funny film or
'losing yourself' in some creative pursuit you can change
the energy flow in your body and move it towards a more
positive outcome. You may even forget that you are in pain
for a while.

Scientific research is now showing that many genes are
being turned on or off, like a switch, by our beliefs,
feelings and attitudes. What this means is that we actually
have the power to use our thoughts and feelings to raise
our level of vitality and happiness. Many studies show that
what we THINK about our health is one of the most accurate
predictors of our longevity. Whatever meanings we assign to
the events in our lives are about as important to our
health and functioning as the facts themselves.

Laughter, light-heartedness and meditation even in the face
of difficulties, as in Clown Focus Therapy, or Laughter
Therapy involves looking at serious situations and problems
with a sense of humour, seeing the humour in life's
problems and pains. Even just something as simple as a
smile can bring about changes in your body that happen
instantly and automatically to make you feel better almost
immediately. Often we have the tendency to think that we
have to be in a good mood to laugh, but actually it can
work the other way round too. We can laugh first, even if
it doesn't feel 'real' (the body doesn't know the
difference between real and 'pretend' laughter). The body
will respond by producing natural 'happy chemicals' that
can uplift you and help you to cope much better and
sometimes can even dissolve the pain completely. There are
many stories of people being healed through laughter. What
an empowering and joyful thought, that we can choose to use
laughter as a tool for our own healing and have fun with it
along the way.

----------------------------------------------------
Joy Idries is dedicated to Spiritual Growth Healing and
Fun! Claim your FREE E-course "The Benefits of Laughter" at
http://www.clownfocustherapy.com and FREE audio "How to Let
Go of Pain quickly and Easily" at
http://www.instantnaturalpainrelief.com

Thinning Hair And The Aging Process

Thinning Hair And The Aging Process
Some people view thinning hair as just part of the aging
process and go on about their life without a care. Then
suddenly, it dawns on them that they are developing a
seriously bad hair day. They look in the mirror and see
their youthful look quickly fading. By this time they
usually decide they want all their hair back. What they
don't know is, during those 10 to 15 years of losing hair,
some follicles have gone dormant and some have completely
died. The hair follicles that have completely died can't
be restored with the hair loss products available today.

This is why I strongly promote hair loss awareness. Do
something about your hair loss while it counts the most.
Launch a hair restoration campaign during the early stages
of hair loss and you can keep most of your hair for life.

Often people lose time believing their thinning hair is
being caused by stress or worse they have the attitude that
it is going to happen anyway so what the heck. Hair loss
due to stress happens only if you have undergone extreme
physical or mental torture for extended periods. Most
people do not fall into this category. Male or female
pattern baldness is not caused by a lack of circulation or
nutrients to the follicle, whether it is by hats, ponytails
or other exterior factors. You may lose hair temporarily
due to these influences but they are not a long term factor.

To be more technical, what is actually taking place is
this: In your body, testosterone is converted to DHT by the
enzyme 5a-reductase. Your hair follicles that support hair
have little receptors on them. These receptors really like
DHT and androgens (Testosterone, Dihydrotestosterone) and
so these receptors collect this stuff, especially the DHT.

After the DHT and Androgens bind to the receptors, the DHT
goes into the cell and interacts with the nucleus of the
cell. Once the DHT is inside the cell it actually alters
the production of the protein by the DNA in the nucleus of
the cell. This alteration of the production of protein by
the DNA of the cell causes the production of hair to cease.
Over abundance of this activity directly affects the
growth regulating that goes on in the follicle leading to
slower and less healthy growth each time the hair re-grows,
rests, and re-grows again until the hair eventually stops
growing completely.

What you actually inherit from your family tree is
receptors that have an affinity for DHT. The more affinity
for this stuff the more hair you will lose. Welcome to the
hard cold facts of male pattern baldness. However, when
DHT is suppressed by a quality hair loss product, hair
follicles continue to thrive.

In addition to a quality hair loss product there are some
things you can do to help optimize the stimulative effects
of the product.

1. Try to focus on healthy food choices. Go with lean
protein and soy products as well as beans, whole grains,
fresh fruits and vegetables that can improve the overall
health of the scalp and hair.

2. Take very good care of your scalp. A damaged scalp
reduces hair growth. Over time styling products and excess
sebum buildup and can have a negative effect on the hair
follicles. For someone affected by male pattern baldness
the primary function of a shampoo should be to gently
cleanse your scalp while removing sebum and DHT from the
scalp. There are shampoos on the market today that are
specifically designed to do this. It is important to remove
this buildup for the health of your hair follicles and so
your topical hair growth stimulants can travel deep into
the scalp where they become most effective. These
specially designed shampoos contain essential bioactive
nutrients that nourish, moisturize and improve the hair and
scalp condition, creating a healthy environment for hair
growth and restoration.

Why not make a difference while you can have the greatest
impact on thinning hair. Start treating hair loss with the
first signs of thinning hair.

----------------------------------------------------
Nicky Taylor
CEO of
http://www.solid-hair-loss-resource.com/thinninghair.html
Learn much more about the dynamics of hair loss and how to
treat thinning hair.

Communication Anxiety: 4 Great Tips to Manage Communication Anxiety

Communication Anxiety: 4 Great Tips to Manage Communication Anxiety
Communication anxiety is also known as public speech
anxiety. Contrary to other types of anxieties, it is just
a NORMAL phenomenon among ordinary people. In fact, a
significant number of people tend to avoid situations of
public speaking, and an even greater number of people can
not perform as effectively as they otherwise can due to
anxiety and stress. A few individuals even rank public
speaking ahead of their worst fears, such as snakes,
spiders, and even death.

Despite the uneasiness accompanying the symptoms of
communication anxiety, experts believe that a certain
degree of anxiety is actually a good thing. It is a sign
that you care for your listeners and that you would like to
deliver your speech perfectly. With that in mind, the
anxiety can become an incentive for good preparation and
great performance.

Having said that, people with high communication anxiety
will need help, but often self-help. Here are 4 great tips
you can practice to manage or reduce your speech anxiety.

1. Make Sufficient Preparation

It is the experience of many that the first 3 to 5 minutes
of the speech is the period when the anxiety is most
intense. After that, your mind and body tend to settle
down and you are more able to "live" into the situation.
Good preparation can help you easily get through the first
couple of minutes and put more confidence into your message.

You may also consider preparing some visual aids, such as
PowerPoint, Posters, Projections, Videos, etc. During your
speech, visual aids can help you easy move from one subject
to another, and you will only become more confident as you
move on. Of course, you need to practice with them as much
as you can before the speech.

2. Convince Yourself That You Are Excited And Not Scared

Look at it this way: Speaking in public is an opportunity
for you to share your views and knowledge about a topic for
which you are an expert or which you are passionate about.
Isn't it exciting to be able to present yourself to others?
Try to convince yourself that what you feel are the result
of power and excitement, instead of fear, and that you like
this feeling.

3. Practice Slow and Deep Breathing

When you are struck by anxiety, your heart races fast, your
muscle becomes tense, and your mind refuses to perform its
normal work. Taking slow and deep breathing can help you
slow things down and gain control. A good way to practice
is to breath in belly out, and then breath out belly in.
Count to yourself when you do this practice, and try to
visualize the numbers with each count.

4. Fill Your Mind With Something Positive

Think about the cheerful moments in your life, moments when
you got a promotion, won a prize, landed a big contract,
won your love, etc. Think about those people who love you
and trust you, and try to picture their smiling faces.
With positive thinking, you can fill your body with energy
and confidence, and you become more powerful in your battle
against anxiety.

To recap, communication anxiety is commonly experienced by
almost all people at certain stage in their lives. If you
are one of these people, there is no need to get worried as
your anxiety can easily be managed with the tips shown in
this article. Over the time, you will become more and more
confident with yourself and your topics, and, better yet,
you may even start to enjoy public speaking!

----------------------------------------------------
You might be tied of the cliche deep breathing technique
for anxiety treatment. What about a method that does not
require you to do exercise or listen to loads of CDs? And,
the best part is that it delivers real results and is super
easy to follow. Check out the Linden Method at:
http://www.treating-anxiety.net

Managing Attention Deficit Disorder: 8 MUST-HAVE SKILLS

Managing Attention Deficit Disorder: 8 MUST-HAVE SKILLS
If you're and adult diagnosed with Attention Deficit
Disorder (ADD), you likely become overwhelmed when dealing
with the day-to-day tasks of every-day living. This can
result in feelings of 'lack of achievement' in terms of
those things that are important in your life and conjures
up frustration that you are just not coping. In turn, this
causes stress which results in additional frustration . . .
after all, stress is caused by those things you don't
achieve, not the things you do achieve. Your entire day is
on turbo-charge as you constantly attempt to 'catch-up' AND
this leaves you feeling disorganized, frustrated and
discontent. Do you recognize any of these feelings?
You'll be pleased to know there are some valuable
strategies for dealing with and overcoming these feelings
of helplessness.

Here are 8 important strategies for dealing with ADD:

1. Slow Down - You often live life on hyper drive, both
mentally and physically. While this strategy requires
discipline, it's essential that you force yourself to SLOW
DOWN. When you experience those feeling of being out of
control, tell yourself to STOP, think about what's
happening and SLOW DOWN. It is possible!

2. Take Special Care Of You - You most likely have a
tendency to put yourself last. You need to start to take
very special care of yourself and think about what makes
you feel good. After all, if you feel good, you are in a
much better position to take care of others. It's a good
idea to write down those things that you like to do and the
people you enjoy doing them with.

3. Know Your Own ADD - ADD takes many forms and affects us
all in many diverse ways. You cannot effectively manage
ADD without a high level of awareness of the particular
manner in which it impacts your life and the life of those
you care about. Become aware of your specific behaviors .
. . being aware is 50 percent of the battle in managing ADD.

4. Use Your Learning and Processing Methods - This strategy
follows on from the previous one. Once you develop an
awareness of specific behaviors, identify the ways in which
you concentrate and learn. Identify those things you are
passionate about because they are the things you will find
easier to develop. Once you have established what works
for you, both your personal and professional lives will
become much simpler.

5. Concentrate on Your Strengths - Everybody has 'positive
attributes': strengths, skills, knowledge, expertise and
aptitude. Increasing the time you spend and the effort you
make on these 'positives' will increase both your sense of
self-worth and your contentment. Positive energy attracts
positives!

6. Become an Optimist - It's easy to focus on the negative
aspects of ADD. However you MUST constantly force yourself
to focus on the good things about yourself. If you believe
in the natural 'cause and affect' principle, you will
require no convincing that when you focus on the positives,
you attract positives. Positives energize you and people
love being around positive people - it's all part of the
'law of attraction'.

7. Plan the Time to Plan - Set aside some time once a week
to plan out the week ahead. Start off by identifying
what's great in your life and how you can improve those
tings. Then think about those things that annoy you and
how you can (at least) minimize their impact on you. Write
these things down and establish a quick plan of a few
things you are going to commit to doing over the next seven
days.

8. Take Challenges - This does necessarily mean speed-boat
racing or skydiving! It suggests stepping out of your
comfort zone and doing things that may be a little
uncomfortable. Examples might include requesting that
pay-rise, joining a gym, or signing up for that course
you've been thinking about for years. If you don't take
the challenge, you wont get the return.

While there are many challenges to those of us who have
been diagnosed with ADD or ADHD, we tend to ignore the
positives and the opportunities we have to overcome
adversity. While we have identified 8 strategies for
dealing with ADD, we are certain there are many more. When
all is said and done, it all gets down to attitude AND
attitude is a direct result of how you choose to think.
It's your choice!

----------------------------------------------------
Garry Macdonald & Kieran Smyth have established a website
providing little known information about attention deficit
disorder (ADD) and attention deficit hyperactivity disorder
(ADHD). To learn the insider secrets about ADD or ADHD, go
to http://www.adhdsecretsuncovered.com .

How To Avoid The Fitness Confusion And Get Into Awesome Physical Shape

How To Avoid The Fitness Confusion And Get Into Awesome Physical Shape
Perhaps the most confusing aspect of personal fitness is
the actual fitness industry.

If you are not up to date on the fitness industry, it is
easy to be "suckered" in by false advertisements and
promises. Learning the local fitness industry will prevent
you from suffering the consequences later.

Avoiding Confusion In The Fitness Industry

Firstly, the most important thing is to not allow yourself
to be confused by the actual fitness industry.

By doing your research on the local fitness industry, you
will manage to find that bright spot in a quality personal
trainer that will teach you the fitness tips that will
allow you to enjoy a new and improved life.

Researching The Fitness Industry

There are many things that you should keep in mind when
researching for a fitness center:

Does the fitness trainer offer a complete refund if you
fail to see results?

Does the fitness trainer display a personal trainer license
at his/her office?

Does the personal trainer have past clients to back up the
quality of his/her work?

Is the personal fitness trainer willing to work with you to
create a fitness plan?

Finally, is this personal fitness trainer someone that you
are willing to put your money and trust in?

These questions are very important to ask yourself before
deciding on an option in the vast fitness industry. There
are many different personal trainers but it is important
that you take the time to figure out which trainer is right
for you and your individual fitness needs.

A Licensed Fitness Coach

While this may seem obvious, it is important to make sure
that you are dealing with a licensed fitness coach. This
is the only way that you can confirm that you will be
receiving quality information on how to obtain a higher
level of personal fitness.

How Involved Is The Fitness Trainer?

This is another important question that you should keep in
mind when consulting the services of a licensed fitness
trainer is how involved is he or she in he fitness
process. To avoid the confusion of the fitness industry,
you should find a personal trainer that will do all of the
complicated fitness work for you. This will leave you with
more energy and time to focus on your fitness and less time
focusing on the variables of the fitness industry.

Does The Trainer Know The Fitness Industry?

There is no use in hiring a trainer that has as much
knowledge on the Spokane fitness industry as you do.
Basically, you would be hiring a random resident to teach
you the methods of obtaining a higher level of fitness. You
should only work with a trainer that has extensive
knowledge on the fitness industry. Otherwise, you might as
well forget about achieving that desired level of fitness.

It is important to do your research on the various fitness
coaches in the area before choosing one to trust your
fitness future with. Take the time to research the
advantages and disadvantages of each fitness coach so that
you won't be confused and fooled into believing false
claims by personal fitness trainers who will not deliver
the results you paid for.

----------------------------------------------------
Zach Hunt is a fitness industry expert, personal trainer
and owner of Physzique, a fitness coaching service in
Spokane, WA. Go here:
http://www.spokanefitnesscoach.com/index.html
or you can go here for more fitness industry tips:
http://www.spokanefitnesscoach.com/articles/fitness-spokane-
fitness-confusion.html

Lightening Your Toxin Load

Lightening Your Toxin Load
When you are feeling tired all the time and sleep doesn't
fix it, or when you simply can't figure out why you feel so
dull and heavy, there is a good chance that it is time for
a total body detox and for you to take some steps to change
the way that you have been living. Making the decision to
engage in a body detox program is a very important one, but
you should keep in mind that one part of detoxing your body
is taking steps to make sure that you don't have a toxic
build up again. In addition, some very small changes to
your lifestyle can make a huge difference when you are
looking to do a full body detox, so make sure you give the
matter some thought.

Body Detox Diet
In the first place, think about what you are putting into
your body. Plenty of the things that we know of as bad for
us are bad specifically because they will introduce toxins
into our body. Some of these are obvious, like cigarettes,
which put tar in our bodies, but some seem a lot more
innocent, like refined sugars. Refined sugars, cigarettes,
alcohol, saturated fats and coffee are all things that
leave toxins in our body that are later somewhat
problematic to get rid of. You'll find that if you can cut
back, or even eliminate these things from your diet, you'll
find that your body detox plan will go a great deal more
smoothly.

Skin Care and What It Has To Do With a Body Detox Program
You'll also find that when you are considering a way to
prepare yourself for a natural body detox that you may want
to look at all of the things that you routinely put on your
skin. You'll find that one of the ways that toxins will
leave your body is through sweat, and that when you
overburden your skin with things like lotions and
deodorants that you can actually stop this from happening.
Take a look at the ingredients in various types of skin
care products you use and see what harmful chemicals that
you see. The use of silicones and sodium lauryl sulfate can
prevent your body from detoxing as well as it can, so make
sure that you find natural alternatives.

Managing Your Stress for Full Body Detox
Similarly, one of the best ways to work on detoxing your
body is to take care of your stress. Stress triggers the
release of hormones into your body that can help you do
things like fight off an attacker, win a race or meet a
deadline, but when it occurs in large amounts and is is not
given a release, you'll find that it can slow down the way
that your body functions while causing problems to occur.
Find something that relaxes you, whether it is watching
silly movies or yoga and meditation, and make sure that you
do it regularly.

As you can see, total body detox is something that can help
you make yourself a great deal healthier in many different
ways, so make sure that you make the most of this
opportunity to cleanse your body. Make sure that you make
health a top priority and look into the best body detox
tips right away!

----------------------------------------------------
John Khu is a health enthusiast and author of a new eBook
titled "Body Detox Tips". He is devoted to educate others
on the benefit of body detoxification. He is also the
owner of the website called http://www.bodydetoxtips.com
which provides complete and up-to-date information.

Are Plyometrics a Good Idea for the Youth Athlete?

Are Plyometrics a Good Idea for the Youth Athlete?
Plyometrics have long been looked at as the Holy Grail of
athletic preparation.

The reasons for this are many; however, the two main
reasons are the allure of being able to jump higher and run
faster.

The homeland of plyometrics is the old Soviet Union where
the athletic training was very systemized and planned. An
athlete would often be required to be able to squat twice
his/her bodyweight before utilizing such a powerful tool as
plyometrics.

Not here in the U.S., however. We want to eat the icing
off the cake first and be able to jump higher and run
faster tomorrow, not next year.

The allure of this "icing" is so great that you will see
athletes as young as 5, 6, and 7 years old being placed in
specific plyometric training programs. Because there is
'no evil external loading', these programs are considered
safer for young athletes.

This is very ironic, however, when you consider that at a
minimum the force associated with jumping and landing is 9x
bodyweight. When coupled with an improper programming
protocol, you have a perfect picture for disaster.

For example, a 60 lb young athlete performs 3 sets of 10
jumps which equal 16,200 lbs of total force being exerted
on his/her body. This high degree of force is exactly why
plyometrics needs to be the icing on the cake, not the cake
itself.

Even knowing that, I am sure there will still be coaches
and parents who insist upon entering their kids into
plyometric sport development programs. In that case, here
are key points to be aware of:

1. Plyometrics should not be done on a daily basis. Two
or three times per week is usually plenty.

2. Plyometrics should be done in low volume sets, usually
3-5 repetitions per set. If your child is doing 10, 20, or
30 jumps per set, he/she could be overtraining or, worse,
inviting injury.

So if plyometric aren't the answer to turning your son or
daughter into the next Tiger Woods, Michael Jordan, or
Michelle Wia. Then what kind of training should your
youngster be getting to guide them in their athletic
development. Well for the answer for to that we need to
return the good 'ol USSR format.

They really knew what they were doing, when it came to
athlete development, their concept was to start general and
then move toward specific training as the young athlete
developed. With the goal of exposing the young athlete to
many different types of training this allowed for a great
overall development in many different movement patterns and
activity. Ultimately result in well round athlete, that
once inserted in to a specific training regime, would truly
excel.

Contrarily the trend here in the USA particularly during
the new millennia is for these young athletes to start
specific at a very early age. Too early in fact, which in
many cases will lead to burnout, overuse, and quite
possibly injury; all which are results that I am quite sure
none of us want to see.

The message that I would really like you to take away is
that just because an activity uses only bodyweight doesn't
mean that strong forces aren't involved. Remember,
sometimes we need to eat our vegetables before we get to
the cake and, best of all, the icing on top.

----------------------------------------------------
Troy M. Anderson is the owner of Anderson Training Systems,
LLC, a fitness coaching business based in Tempe, Arizona.
Troy is often referred to as "the MacGyver of coaching" for
his unique ability to build effective fitness programs
using only the most basic equipment.
For more articles and instructional video , visit
http://www.atscoaching.com
Fitness Ain't Pretty-RESULTS ARE!

Antioxidants and muscle building

Antioxidants and muscle building
I've had a lot of negative things to say about bodybuilding
supplements in my previous articles. After all, the
bodybuilding supplement industry is a huge industry that
relies on human nature. What do I mean by this? Well, I
believe that many people are looking for an easy way out to
their problems, and this is especially true when it comes
to improving their physical health or fitness. Instead of
following a solid muscle building program, many people take
supplements as a shortcut to achieve their weightlifting
goals. Many other people may also take these kinds of
supplements because they believe they are mandatory for
gaining large amounts of muscle or losing body fat.

Does that mean that all supplements are worthless? Of
course not. My beef was mainly with the bodybuilding
industry, along with the weight loss companies. To me,
these industries are responsible for much more deception
and exploitation than other supplement companies. There
are definitely some legitimate supplements out there, and
many are getting fantastic recommendations from doctors.
For example, the American Medical association recommends
that every adult take a multivitamin supplement, and the
Food and Drug Administration recognizes that omega three
fatty acids may help prevent heart disease. So there are
definitely some supplements worth considering.

One group of nutrients that you really need to consider as
part of your muscle building program (and general health
maintenance) is antioxidants. Antioxidants neutralize free
radicals, which otherwise would wreak havoc on your body's
cells. Without the protection of antioxidants, this
long-term damage could increase your risk of degenerative
diseases like cancer or heart disease.

That should be motivation enough for you to take these
nutrients seriously. But if you're wondering how they
relate to weightlifting or muscle building, try to keep the
big picture in mind. You need to keep your body in the
best shape possible if you want to build huge amounts of
muscle (or even small amounts of muscle for that matter),
and antioxidants help you to accomplish that. You should
immediately increase the amount of fruits and vegetables
that you eat each day. In addition to eating several
servings of fruits and vegetables each day, you should
consider taking a multivitamin. After all, you're
demanding more from your body than the average person. You
may even want to take additional amounts of some
antioxidants such as vitamin C, since a multivitamin may
not contain very much on its own.

----------------------------------------------------
If you would like to learn more about bodybuilding workouts
, visit Jon Cardozo's Web site at
http://maximum-muscle-gain.com . Learn the secrets to
building a muscular physique and avoid the myths of the
bodybuilding industry. Brought to you by Jcardozium.