If you are used to traditional cardio labelled LSD (long slow distance), chances are you have heard of but may never have tried techniques such as Fartlek and interval training. Cardiovascular exercise in all its forms are indeed great for building endurance and to burn off energy and calories, but once you stop, so does the burn. There is no additional effect to keep your system blast through its fat stores while you are standing still. Now wouldn't it be better if we could burn the energy right there and the spot AND increase our fat burning abilities for up to 36h? Indeed it would, and it is possible - this is how.
Fartlek and interval training is essentially the same thing; burst training. It means that you go hard, I mean flat out (80-90% of max) for a short burst and then you go slowly again. Most often you don't stop, you just go considerably slower, allowing your body to relax. In Fartlek you burst when you feel like it, and when you feel like recovery, you recover until you are ready to go again. Interval training is a step up and you will have set work and rest ratios to work with.
Needless to say, Fartlek is the introductory level to burst training and here is how to implement it. Choose your cardio activity, pick a distance or a time and decide on how many burst you will complete in your session. The rest is easy, let's say you decided on five bursts, before you've finished your distance or worked for the set amount of time, you will have bursted into 80-90% of your max five times. You burst until you can't keep the intensity up, you may even set a time or a distance and then you recover. Recovery for running would be a jog or a walk and for cycling it would be slower pedal at less resistance.
Interval training obviously has an even greater effect on the energy spent and the fat burning effects after your workout, but it makes sense to progress into it and not step in there straight away depending on what your fitness background is. For intervals an easy way to get started is to do 30 seconds hard and 30 seconds slow - work towards a total of 10-20 minutes of total work.
This burst training creates something called an oxygen deficit demand in your body, which will boost your fat burning abilities for up to 36 h. Yes, that's while you are resting but also while you are doing other kinds of activities. I wouldn't recommend more than 2-3 sessions like these spread out over the weak, and probably 1-2if you are a beginner. But hey, that's what I call effective.
And remember, if you want to decrease the impact due to join problems or what not, choose equipment with minimal impact like a stationary bike, cross-trainer or a rowing machine.
Good luck and enjoy shorter workouts and much greater rewards!
Wednesday, November 2, 2011
Fat Burning Exercise: How To Exercise For 15mins And Burn Fat For 36hrs Afterwards! by Anders N W Lindgreen
There are countless ab-machines for sale claiming to hit the six pack from so many different angles that one must ask himself if they have indeed discovered the fourth dimension of midsection sculpting? Can we isolate the upper and lower abdominals through fitness strength training or do they even exist? The simple answer is no. I will now bust this myth wide open and you don't have to be an expert in anatomy to understand why.
Your rectus abdominis (the anatomical name of the six-pack muscle) is on solid piece of muscle with two attachments, running from your pelvic region up to the base of your sternum. What gives it its square-like shape is a connective tissue called Linea Alba that sits like a net of strings over the muscle, allowing it to bulge out in between; giving it the six-pack look. When your muscle contracts, it brings your hips closer to your ribcage, like if you were doing an abdominal crunch. Now to prove to you that it is impossible to move the bottom part without activating the entire muscle, I want you to tie a rubber band or a rubber string in between two fingers and try to move both parts independently. It is impossible.
The Lower Abs Burn
Your core muscles represent the girdle of stabilisers running around your abdomen and lower back. Without these stabilisers your intestines would bulge out and your spine would break. Rectus abdominis are part of this group, but it's surely not alone. You have something called internal and external obliques that run from your side diagonally down toward your hip and toward your ribcage. When you experience isolated lower ab soreness, it is the obliques running down towards the hip that are sore, not the lower part of your abs.
Attachment Activation and Lower Ab Visibility
Even though you cannot isolate the upper or lower abs without activating the entire muscle, you sure can activate it differently. Pulling your upper body towards your lower body (a crunch) will put more emphasis on the top attachment and the reverse (called a reverse crunch) will put more focus on the bottom attachment. If you focus on only one of these movements until the end of time will you have a much more prominent upper or lower part? Not likely. What will really make your lower abdomen "pop" aside from muscle bulk is genetics and body fat percentage. It's that simple.
In the fitness industry we love developing new tools and deem these new innovations to be the second coming of Christ and the solution to all our problems, and so we use them for just about everything until research tells us not to. Swiss Balls are one of those things.
A couple of years back creative business leaders and health professionals began to introduce the concept of switching your old company chair for a Swiss Ball to improve your core-strength, alleviate back pain and improve your back health. It was the perfect solution, until researchers said no. But not everyone out there got the memo.
What Are Core Muscles?
Your core muscles represent the girdle of stabilisers running around your abdomen and lower back. Without these stabilisers your intestines would bulge out and your backbone would break. The beloved six-pack is one of the many muscles in this group.
What is Wrong with Swiss Balls as Office Chairs?
There is nothing wrong in theory with sitting on a Swiss Ball. Trying to balance on one will indeed engage your core and it can be a great tool in strengthening it. However, after prolonged times of sitting (20+ min) your core muscles fatigue and your posture actually ends up being worse than before. Because when the muscles designed to stabilise are fatigued, there is little support for your back.
When you sit on a normal chair your core muscles don't have to engage, so they don't fatigue like they do while balancing on a Swiss Ball - where they are forced to be activated. I am not saying an office chair is necessarily better for your back, but at least it leaves your core ready for work when you need it to - like when you get up to walk, twist or carry things.
What Are Our Options?
The absolute best thing that you can do is to be aware of your posture at all times and make sure you don't look like a sack of potatoes just because you are sitting down. After about 10-15 min of sitting our brain stops recognising good posture until we begin to move again, so a quick stand-up and resetting your posture every 15 minutes would be great.
If you feel like investing in some new furniture, there are certainly chairs that are more ergonomic than others, but no super-chair can really keep us from slouching.
Fitness Strength Training: 3 Reasons Why the Skinny Man stays Skinny (and How to Resolve It!) by Anders N W Lindgreen
It is an important part of the male ego and male jealousy to blame other peoples progress on their own poor genetics and others use of illegal substances. It is just easier that way than to face what is really going on. Here are three reasons why you are (still) skinny.
1. You Are A Program-Hopper
If you are the internet wise-guy who hang around all the exercise forums and are always eager to speak your mind about what other people should or should not do, regardless of your own achievements (or lack thereof), this could be you. Are you always looking for the next great program, the ultimate exercise or set of exercises for each muscle group and remain convinced that this next batch of supplements released will make all the difference in the world to you? Congratulations, you are the equivalent the quick-fix people of the weight loss world. Chances are you have trained for years and have very little to show for it.
My remedy, stick with what works and do some proper fitness strength training. Do a full body program, two to three days per week and follow it religiously, always trying to get stronger. Do not stop until results stagnate. Boredom is not a reason to change programs. Once you can bench your body weight, squat 1.5-2 times your body weight and do 15-20 perfectly executed chins you can look into body part splits and other programs. For now, follow something like:
Squat 3x6-10 repetitions
Chin Up 3xMax
Bench Press 3x6-10 repetitions
Shoulder Press 3x6-10 repetitions
Seated Row 3x6-10 repetitions
2. You Don't Eat Enough (really!)
The important thing about food is that it is not your perception of "having enough food" that counts, it is what you are actually eating and if you are doing it consistently enough. If you do not know what your energy requirements are, Google for "Calories Per Hour" and use their BMI calculator, and then you count all the calories of a typical day to see how closer or how far away you are. If you are consistently consuming more energy than that you are spending, while your body is getting stronger - you will build muscle. It's inevitable. Once you get this right you can mess around with more efficient eating protocols, but not before.
3. You Are Overtraining or Under-Recovering
The practical version of the Internet wise-guy is the guy that trains 5-7 days per week and only really rests when he is sick. His results would be average to above average, but only because he puts his blood sweat and tears into everything that he does and does it consistently. His training program might not be great, but he never leaves the gym walking, he's always crawling out. Great job you might think and yes, kudos to the people that can bring that intensity on a regular basis, but it might not be optimal. You see, even though we must exercise and eat well to build muscle, the actual building part doesn't happen while we train, it happens when we rest. A sure-fire way to tell if this is true is if he has ever claimed getting bigger while being sick. I would recommend one to two weeks off immediately and if he cannot see himself training less after that, have a recovery week every 6-8 weeks. With all that hard work I for one would like the best possible return and suffi!
cient recovery sure can help.
Canadian pharmacies are considered as a viable solution for many US citizens. This is because in the US most people do not have medical insurance coverage on prescription and if they have i.e. on limited plans. So, buying of drugs in the US leads to high cost which is sometimes unaffordable for patients. For cost and privacy factor, Canadian pharmacies stores are quite popular among people across the world. These stores offer prescription drugs and other drugs at quite economical rates. A person can check out the Canadian Pharmacies for almost everything from common cold to heart diseases.
As per the statistics, it can be said that with the Canadian pharmacies, a consumer can save approximately 40% on the cost of prescribed medications. While purchasing drugs, a consumer must check for the legitimate online Canadian pharmacies stores that are licensed and regulated by Pharmacy College in each province. It is necessary because there are many fake stores available on Internet. While purchasing the prescribed drugs from online Canadian pharmacies, you must check service and safety standards like:
• License number of the pharmacy store
• Certification from authorized association
• Checking the reviews from other consumers
Moreover, the consumer must compare and contrast the rates offered by different stores to select the best one. This will help the consumers to save a lot of money. You can place your order by calling through telephone, by faxing, by regular mail, or you can have your doctor call for prescriptions in. Regardless of mode that you opt for ordering, your Canadian prescription drugs will be delivered quickly and safely. Usually, it takes around 7-10 days for delivering the drugs.
For accessing the Canadian pharmacies from anywhere across the world, Internet is considered as the best medium. Internet has made the life easier and convenient as people can access the services from their comfort of home or office. The factor convenience and savings can be achieved through these online pharmacy stores as they are gaining a major share of the prescription drug market. The boom in online pharmaceutical industry has motivated many Canadian pharmacies to sell medications through the medium of Internet.
According to our latest research report “Brazil Healthcare Market Analysis”, the healthcare industry in Brazil has been witnessing tremendous growth rate despite the growing concerns of high taxes on medicines and substandard hospitals in the country. The optimistic outlook for the healthcare industry is based on the fact that the purchasing power of the population has been consistently rising and people are now willing to spend out-of-pocket for expensive therapies. Hence, the future of the Brazilian healthcare industry remains buoyant with projected CAGR of around 15% for the period 2010-2013.
We have done an extensive research and prudent analysis of the Brazilian healthcare industry in order to understand the factors that will continue to serve as growth drivers over the forecast period (2010-2013). Various factors such as increasing elderly population, prevalence of diseases and serious government initiatives will drive the healthcare sector. With Brazil hosting Soccer World Cup in 2014 and the Olympic games in 2016, high investments in infrastructure building and maintenance in the healthcare sector would be evident.
Our research indicates that the Brazilian healthcare industry shows immense growth potential that catches attention of existing as well as new players. There is a high demand for hospitals services and experienced healthcare professionals in the country. Brazil is highly dependent on imported drugs, thereby giving room for the private players to set up their own manufacturing capacities in the country. It also gives an overview of the factors that may hinder the healthcare industry growth in coming years.
Our report “Brazil Healthcare Market Analysis” provides an extensive research and rational analysis along with reliable statistics of the Brazilian healthcare industry. It covers major industries, segment-wise break up and information of emerging segments to give strategic insight into the market. The report has thoroughly examined current market trends; industrial developments and competitive landscape to enable clients understand the market structure and its progress in coming years.
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Alleviating anxiety is something we all need to learn how to do. Anxiety shows up in many different physical ways. You might not even know that's what's going on within your body. Anxiety can cause your heart rate to beat faster than it normally would for no apparent reason.
You can get cramps in your stomach that are so sharp, you'll wonder if you need to go to the doctor. Breathing escalates and a thousand thoughts race through your mind. You might even feel as if you're about to pass out. In fact, your entire body, from head to toe can be affected by this feeling.
The most important aspect of dealing with anxiety that you should know is that you're not alone. Millions of people deal with this and find that when they seek help, they learn how to deal with this very real feeling. They also learn that they aren't dealing with any type of mental illness, and that what they feel is common.
There are different types of anxiety. For example, most people feel anxious when they have an important meeting or when the boss calls them into the office and they're not sure why. Those are normal feelings.
The root of anxiety is found deep within the body in what's known as our danger center. The feeling that we must fight or flee. You may have heard it referred to as 'fight or flight' feeling. This is actually a protective instinct that everyone has and adrenaline is often a by-product of anxiety. That's why people can sometimes do seemingly superhuman feats. Now that you understand what anxiety is, let's take a look at how people can work on alleviating anxiety.
Know that you can't always avoid the stressful situation brings on how you feel. What you can do is change your response to that. In other words, you can act and stop reacting. If you're in the middle of a stressful experience and can take a break, then do it. Go away from the event, the person or even the thoughts and do something else. Give yourself permission to take a mental break.
Do what you can to simplify your life. If you currently live a lifestyle where there's a lot of chaos because life seems to happen around you, put up some stop signs. Stop rushing around in the mornings trying to get ready for your day. Get everything you need to do in the morning ready before you go to bed. Write out a list of what needs to be accomplished. Rather than making you feel worse, a list will help break down what seems overwhelming into manageable portions.
Alleviating anxiety differs from person to person. Some find it helpful to buy self help books or programs. Others need the use of medication and therapy. Whatever works for you, know that you don't have to live with anxiety ruling your steps.
Mindfulness and biofeedback are other tools which can be useful in alleviating anxiety.
By mindful, I mean training myself to be aware of the feelings I am having and the thoughts running through my head.
A basic tenet of Cognitive Behavioral Therapy is that feelings follow thoughts, and if I can learn to be a bit more mindful, I can take those beginning instants of anxiety and direct them toward a flow experience, which is described so well by Csikszentmihalyi in his book CREATIVITY.
The one thing that most of us who are working on mindfulness are not aware of is how fast the Central Nervous System works.
Again, according to Csikszentmihalyi in FLOW, I perceive and interpret sensory data in packages of seven bits at a time, and that data is composed of auditory and visual components mostly, like tone of voice and expression, and the shortest amount of time between packages is 1/18th second.
That is not much time to manage thinking and feeling.
However there is good news, you have been successful at this many thousands of time.
Another very useful tool is heart rate variability biofeedback.
You can train the very sophisticated nervous system in your heart to respond to a cue thought (call it the Quick Coherence Technique) and a breathing pattern by regulating the time between heart beats.
I have been using the a heart rate variability biofeedback tool personally and professionally for ten years. It is easy to learn, and works on any given heart beat, fits very well with mindfulness techniques, with Cognitive Behavioral Therapy, and I am sure your Doctor will not have a problem with your using a biofeedback technology with your medication, if you are going that route to alleviate anxiety.
Is it even possible to do stress reduction meditation in a fast paced society where taking two twenty minute breaks to sit quietly and chant a mantra could cost you your job?
While it may not be possible to do Transcendental Meditation as described above on the job, I do believe it is very possible to weave stress reduction meditation thoughts through the course of your day.
I have watched folks in the addictions recovery community train themselves to create thoughts to gratitude or say the Serenity Prayer to themselves or out loud to change their feelings from overwhelm to calm.
Prior to learning tools like the above, the one thing that always worked to make them feel good was a substance, but as I heard an anger management client say yesterday, one beer is never enough.
Learning to weave thoughts of gratitude through the fabric of their thinking and to really feel the change in physiology that follows that is seen as gift.
Relief from stress is just a thought away, and when you couple that with deep breathing, stress reduction can be available anytime anyplace. By the way, I am a great fan of being able to change my internal physiology when involved in a session or a whenever I want, so gratitude thoughts, deep breathing, the Serenity Prayer, appreciating nature, heart rate variability biofeedback, and Open Focus, described below, are very useful to me.
There are a couple of tools that I think are very useful in the awareness of stress and the change the thought to change the feeling equation, and the first of those is Open Focus by Les Fehmi, Ph.D., who has recently written a book; The Open Focus Brain.
"From Publishers WeeklyA longtime clinician and researcher in biofeedback, Fehmi (with the assistance of science writer Robbins, author of A Symphony in the Brain) advances his program for learning to relieve stress by attaining what he calls open focus—a more diffuse, flexible form of attention that, paradoxically, allows one to focus better and in a more relaxed way. According to Fehmi, most of us habitually operate in a narrow-focus stress mode that results in anxiety and a host of physical problems, including digestive upsets, rashes and migraines. Fehmi draws on his experience with neurofeedback (brain-wave biofeedback) to explain how we can shift our brain waves to attain open focus. These mental techniques help you to experience your body and even your heart in a new way and change how you perceive the space around you. Fehmi grounds his plan in research and patient anecdotes showing the techniques can reduce pain and improve relationships and athletic performance. Fehmi acknowledges the results of open focus are similar to those from meditation, but even readers skeptical of Eastern spirituality may find Fehmi's science-based program useful. (The accompanying audio CD was not heard by PW). (July 10)
I came across Fehmi's Open Focus work in the early 1990's when I read a book called Mega-Brain, and I decided to try it out, bought the cassettes, which I still have, and still use with clients. Once you get a feel for Open Focus you can remind your self of it any time you want to and I guarentee you will know stress reduction meditation.
I often use Open Focus as a prelude to heart rate variability biofeedback training, which is the second of the two tools that I utilize frequently as a stress reduction meditation.
Heart rate variability biofeedback, which is actually called emWave now, is a computerized biofeedback tool that will teach you to control the time between heart beats. It is a simple process to learn, and once you are confident that you have it down, and you will feel the difference, you can cue the feel good physiology of heart rate variability biofeedback on any given heart beat.
So Open Focus, which deals with your cognitions and heart rate variability biofeedback, which is a physiological tool first, offer an unbeatable combination in my mind for an easily induced, brief, heart beat by heart beat or thought by thought stress reduction meditation.
If you learn them, I know you will be able to generate many 'gratitude is the attitude' thoughts, and the Serenity prayer will flow.
Modern medical science has uncovered many health benefits of coconut oil such that it can actually protect you against heart disease, diabetes, cancers, liver and kidney diseases, osteoporosis, dental decay and skin infections.
But coconut oil's health benefits don't stop there. It also relieves symptoms associated with illnesses like pancreatitis, cystic fibrosis, chronic inflammation, prostate enlargement, Crohn's disease, ulcerative colitis, stomach ulcers, constipation, psoriasis, eczema and dermatitis. But that's not all.
It continues to astonish doctors by its ability to kill viruses such as influenza (aka flu), hepatitis C, herpes, measles and bacteria such as pneumonia, urinary tract infection, and fungi and yeast such as Candida, ringworm, and thrush. These are resistant to drugs and antibiotics. The credit goes to MCFAs in the oil as they basically strengthen your immune system while killing bacteria, viruses, fungi and parasites ever present around us.
Yes, as unbelievable as it sounds, right now some doctors are including coconut oil in their treatments against the world's most deadly incurable killer - HIV / AIDS. All thanks to the super antimicrobes in coconut oil which can rip the HIV viruses apart. Besides so many health benefits, coconut oil also helps you lose weight. Let's take a look at the next section for its weight loss prowess.
Weight Loss Benefits of Coconut Oil
Although coconut oil is a fat, it won't cause weight gain easily, but instead, promote weight loss. How?
First of all, it gets converted to energy immediately (like carbohydrate) once digested in your body. Secondly, it improves your thyroid function, the gland that controls your metabolism. Finally, coconut oil amazingly boosts your metabolism due to its abundant MCFAs.
MCFA creates a thermogenic (or calorie-burning) effect where it burns more calories at an accelerated rate to produce more heat. Hence, you can remove unwanted fat faster than you expect. The thermogenic effect actually makes you feel warmer and more energetic up to 24 hours!
Healing Benefits of Coconut Oil
Having an active metabolism also enables your injuries to heal and repair faster so as to reduce your risk to inflammation. When used as a topical cream, coconut oil soothes and heals the irritated or affected areas on your skin caused by skin diseases such as psoriasis, hemorrhoids, warts and athlete's foot. It's also an effective healing salve against blisters and sunburns. Plagued by acne on your face? Coconut oil will clear up the acne for you too.
Again, it's the MCFAs at work. They accelerate the metabolic rate and hence the healing process of damaged tissues.
Coming from a natural vegetable source, rich in antioxidants and free from pesticides and other chemicals and contaminants, you can use coconut oil as an excellent beauty and hair care product. It does more than what a simple skin cream can do. While other creams temporarily moisturize the surface of your dry skin, coconut oil penetrates multiple layers under your skin to prevent free radical formation, remove dead layers and encourage growth of new, healthier tissue. When applied to your hair, coconut oil becomes your natural hair conditioner and dandruff controller.
Are you stunned by the many health benefits of coconut oil? Don't take my word for it. Go get a small bottle for test-drive and use it every day over the course of 2 weeks. The results you get will speak for themselves. And make sure you get virgin coconut oil for both optimal health and skin care benefits.
If you already knew about how coconut oil benefits your health, then all the more you should learn about how coconut oil's health benefits can turn into disadvantages, if you use it in the wrong way. Knowing this will help you become mindful of using coconut oil, so that you can avoid the undesirable effects it may bring to you.
From Curing Constipation (Benefits) to Triggering Diarrhea (Disadvantage)
Some people use coconut oil to help them improve their bowel movement to cure constipation. But some coconut oil eaters get diarrhea-like effect after eating coconut oil, why?
Needless to say, coconut oil's abundant supply of soluble fiber is exceptionally effective in treating constipation, but if you take an overdose of it, it can be too smooth for your comfort.
If you're new to eating coconut oil or you've stopped it for weeks since your last intake, avoid gulping down 3 tablespoons at one go. Start with one tablespoon in the morning and one at night, then slowly up your intake to 3 - 4 tablespoons daily over the course of 2 weeks. This gives your body ample time to adapt to the positive effect of this healthful oil. At the same time, help you avoid any discomfort that may arise.
From Weight Loss (Benefits) to Weight Gain (Disadvantage)
First, people accused coconut oil of being fattening due to its high saturated fat content (about 90%). But as more and more people become wiser and gain more knowledge about the incredible weight loss benefits of coconut oil, it has now become the staple in those people's weight loss diets. However, eating too much of the oil can make you gain weight once again, why?
Don't forget that as long as you ingest more calories than you expend even from the fat-burning coconut oil, you'll still gain weight. I've seen some tropical islanders who eat 5 - 10 tablespoons of coconut oil looking very radiant in their skin. One of them is a close-to-50-year-old woman having her complexion so smooth I thought she was only in her mid-30s. However, she got a belly to lose.
Having said that, it all depends on how your body responds to the effect of the oil. Some may consume 10 tablespoons (as with the islanders) and stay slim while some only take 5 tablespoons and start to have their stomach sticking out unsightly, blocking their views of their own feet.
For your case, I seriously suggest that you increase your intake of coconut oil progressively, and take down your weight and body fat level every week. If you notice a drop in weight and body fat after 2 weeks, you should then raise by 1 tablespoon and continue testing until you get the perfect amount of coconut oil for your weight loss diet plan. Adding the right quantity in your diet is the key to effective weight loss with coconut oil.
From Health-Promoting (Benefits) to Health-Damaging (Disadvantage)
Although cooking with coconut oil proves 10 times safer than with most other vegetable oils, this health-promoting oil does have its smoke point - at 350 degrees F (177 degrees C). You heat it beyond that level, the oil's saturated fatty acid structure will break down, and quickly and easily react with free radicals in the air to form new structure, which will most likely hold trans fat. Trans fat kills your healthy cells and can trigger cancerous and other degenerative diseases.
When you do baking, stir-frying, coconut oil should not pose a problem. But when you want to use it to deep-fry food at high temperature, either you observe carefully to make sure the oil doesn't smoke or use palm oil which carries as much health benefits as coconut oil since they both come from the same palm tree family, but able to withstand relatively higher temperature before breakdown.
Don't take these advices lightly if you're a coconut lover or you'll never reap the most health benefits out of coconut oil.
If you have been reading reviews about healthy food, you may have noticed that blending is the way to go and using the Blendtec TB 621 BHM is among the best choices for your blender. Choosing to live a more healthy life by blending also gives you an incredible selection of delicious nutritious recipes to use with your food preparation. After a few months you will notice that you have lost some pounds by just blending your foods more often.
Do you ever wish you could supercharge your body with energy? Voila! Just whip together a nutritious and delicious green smoothie? As per blender reviews, it’s stated that the blendtec tb 621 does the best job in making the most delicious green smoothies on the market. The Blendtec tb 621 has recently been renamed to the Blendtec Total Blender Basic. This unit comes with an ingeniously designed two-pronged blade that works synergistically with the patented jar design to create a sucking vortex that pulverizes all the food easily into the ideal nutrient rich smoothie.
Another recipe that the machine can whip up is a delicious fruit shake. Because of the Blendtec Total Blender Basic's motor design, it gives the machine power that can pulverize ice and blend it with the fruits that you want to add thus creating a healthy and delicious fruit drink to share with the whole family. Now, isn't that a dream machine for anyone interested in taste and health!
Another great concoction is Tortilla soup. This is said to be less than 100 calories per serving, incorporates tomatoes, onion, peppers, taco seasoning and garlic. One of the best parts of the Blendtec TB 621 it that you can create your soups without pre-heating them in the microwave. All you have to do is to put everything in the recipe into the Total Blender Basic and push a button. The blending starts and when blending soups, the longer you blend, the hotter your soup becomes. This is the ultimate in convenience - how could a person want more?
Another of the favorite features of the Blendtec tb 621 is the Smart Touch Tec-nology™ control button panel. These are smooth surface buttons that allow you to operate your Blendtec blender without a mess.. They also provide 7 pre-programmed cycles for your various blending needs. All you have to do is put in the ingredients, hit one button and then you can go watch TV while the blending completes and the blender turns itself off. This auto shut off is another feature that people love on this unique blender. Experience the fun and joy of your own healthy foods and snacks with the utmost in modern convenience - complements of the Blendtec Total Blender Basic!
How to build muscle without weights is all about planning your workout and fatiguing you're the muscle group you are training by using shorter periods of rest between exercises, a bit like super setting but without the weights.
There isn't one part of my body I can't get a good workout on without weights, from my legs to my forearms I can get the same effect as I do when I am in the gym weight training.
The only forms of equipment I use are a chin-up bar and a set of chairs, just from these two things i can get a full body workout.
As I said at the beginning the art to building muscle without weights is to keep the intensity, this meaning keep the rest between the exercises short or even no rest at all.
Also in each workout perform the exercise as slow as you can keeping super good form and concentrating on the muscle group you are workingout on, this will hit the muscle fibbers to their fullest, don't go to slow just slow enough to make the exercise hard to perform.
In each exercise make sure you are squeezing the muscle you are working on at the top of each movement and stretching the muscle at the bottom, also if you are resting between sets stretch the muscles in-between as well.
Here is an example workout for the chest and back muscles.
I like to start with chest as this also works the back, triceps and shoulder muscles as well.
Upper chest and middle back.
Putting your feet onto a chair and keeping your body straight with your hands shoulders width apart, slowly lower yourself to the floor hold for a second and squeeze your chest as much as you can you can do this by trying to pull your hands together, don't actually pull your hand together but just enough to get the squeeze in the chest muscles. Push yourself back to the top and start again try to perform at least 12-15 reps, if you have trouble performing this sort of push up then put your feet onto a bed this will allow you to put more of your legs onto the bed making the exercise easier, this works for any push up movement by bringing your legs closer to your body or kneeling on the ground to take the weight off.
After performing one set go straight to the chi up bar and with a medium grip rep out 12-15 reps if you find chin-ups to hard at first put a chair under your feet and help yourself up and down by pushing your feet on the chair.
Middle chest and outer back.
After the chin-ups go straight back to the push ups continue this going back and forth from the push ups to the chins for at least 4 sets.
Lower chest and inner back.
Next perform push ups with your feet on the floor using the same techniques as before then taking a close grip on the chin up bar so your hands are about 4 inches apart, perform these exercises for 3-4 sets with 10-12 reps per exercise.
Next putting your hands onto two chairs perform the last set of chest exercises then on the chin up bar taking wide grip so your hands are past your shoulders.
By workingout these two muscle groups together you will find that the push ups help fatigue the back and the chin-ups stretch and fatigue the chest, depending how advanced you are you can increase the number of sets for both exercises also continue with working out on the shoulders and triceps in the same workout, I would perform this at least twice a week or as soon as my muscles have fully recovered.
HIPPA Compliance Should Be One Of Your Top Priorities When Choosing A Medical Receptionist System by Jim Peterson
Should you finally decide to acquire the services of a programmer or a patient management company to provide you with virtual medical receptionist software, there is one important thing you need to take to heart. Your virtual medical receptionist must comply with HIPAA.
What is HIPAA? HIPAA is the acronym for the Health Insurance Portability and Accountability Act and it is a law enacted by the U.S. Congress in 1996. This act is a set of regulations that work to combat waste, fraud and abuse in health care delivery and health insurance. HIPAA intends to improve to effectiveness and efficiency of the health care system.
Why should your virtual medical receptionist be HIPAA compliant? Well, over the last decade, the world has witnessed the accelerated increase of digital technology in health care. This means that along with the reduced overhead expenses on the part of medical practitioners and highly improved service quality, advanced and greater risks for disclosure of personal health information was likewise introduced.
HIPAA steps in on this regard to establish standards for privacy and security of personal health data. HIPAA compliance means that anything that can be used to identify an individual and any information shared with other health care providers including names, dates, zip codes, social security numbers, medical record numbers and more are protected.
Now it could be that the virtual medical receptionist software you're acquiring is integrated with an appointment scheduler that uses 3rd party services. These 3rd party services may be in the form of synchronization with mobile devices or smart phones or over the phone scheduling. If that is the case, then the virtual medical receptionist is not following HIPAA compliance. Since there is no guarantee that the patient's personal information will not be disclosed to someone else when you use mobile synchronization, then the service is considered to be non HIPAA compliant. Even 3rd party voice gateway systems, in this case automated phone appointment schedulers, are not HIPAA compliant.
Remember that sharing patient information to someone else, whether it is knowingly or unknowingly, is strictly prohibited by HIPAA. Failure to observe HIPAA compliance may put your accreditation at risk and damage your reputation as a medical practitioner. Non HIPAA compliance may also result to federal lawsuits, monetary penalties that range from $ 100,000.00 to $ 250,000.00 and imprisonment ranging from one to ten years.
So save yourself from future troubles caused by online appointment schedulers that use 3rd party services. Make sure that the virtual medical receptionist software you're paying for is HIPAA compliant.
If you know about healthy eating habits then you know that blending is a fantastic way to go but did you also know that one of the best possible choices in a blender is the Blendtec TB 621? There are lots of yummy recipes that you can choose from when you want to have a healthier lifestyle. After a few months you will notice that you have lost some pounds by just blending your foods more often.
Need to get charged up with more energy? Why not whip your very own green smoothie? When you read the reviews, you'll find that the Blendtec tb 621 is reputed to be "the one" to create the healthiest and most delicious green smoothies possible. The Blendtec tb 621 is also known as the Total Blender Basic. This amazing food processor comes with an ingenious and patented two-pronged blade that works synergistically with the unique style of the jar to create a vacuum type vortex that brings all ingredients to the fastest spinning tip of the blade and easily pulverizes it all into the optimum tasting and nutritious smoothie.
Of the many recipes that the blender masters, one of the best is creating an excellent fruit shake. Because of the outstanding engineering and motor design of the Blendtec TB 621 BHM, the unit has power to spare and will turn ice into snow and blend it beautifully with your fruits as you make delicious and healthy drinks to be enjoyed by the whole family. Even the skeptics find this to be the kitchen dream machine!
Another specialty talent of the Blender Basic is creating a Tortilla soup that is very popular. A serving of the soup is a good size and has only 100 calories or less and it's composed of peppers, tomatoes, onions, garlic and taco seasoning. An additional favorite feature of the Blendtec TB 621 is it's ability to make soups without having to pre-heat them. All you have to do is put all your ingredients inside your Total Blender Basic, push a button and blend it. When blending soups, the longer you blend, the more your soup is heated up. Talk about convenience, how could you want anything more?
Another great feature of the Blendtec tb 621 is having the Smart Touch Tec-nology™ Buttons. These are smooth surface buttons that allow you to operate your Blendtec blender without a mess.. They give you 7 pre-programmed cycles for a full variety of blending jobs. You can hit one button and then go watch TV just waiting for your recipe to complete. This auto shut off is another feature that people love on this unique blender. Experience the fun and joy of your own healthy foods and snacks with the utmost in modern convenience - complements of the Blendtec Total Blender Basic!
Getting stuck at a weight loss plateau can drive you mad, especially when it lasts from 2 weeks to as long as 8 weeks. How can anyone ever withstand that? I can't. But it did kill my morale for several weeks before I broke it. How did I break it? Let me show you.
Why Can a Vegetarian Hit Weight Loss Plateau?
I find that lots of vegetarians are fine with eating nuts and seeds, grains, fruits etc. But when it comes to vegetables, either they eat only certain kinds, or they don't eat at all, probably due to vegetables not tasting as good as other veggie foods.
I came across some vegetarians on forums saying that they get stuck at a weight loss plateau after losing 20 pounds, 40 pounds etc. When I probed, some told me they take very little vegetables, whereas few of them told me they totally take vegetables out of their meal plans.
Oh my, no wonder their bodies refuse to burn more fats.
Vegetables contain so much different nutrients that many other veggie foods don't carry. So when you don't take enough vegetable, you're in fact depriving your body of important nutrients.
Hence, start adding more vegetables into your vegetarian weight loss diet.
You can't take all kinds of vegetables in a day. Like all other foods, rotate the varieties and mix and match them to make your food choices more colorful and interesting.
For example, you can include vegetables in these patterns in your vegetarian weight loss meals:
Monday - broccoli, cauliflower, kale, tomato, carrot
Tuesday - cucumber, spinach, carrot, eggplant, lettuce
Wednesday - red cabbage, squash, potato, turnip
Thursday - string beans, radish, broccoli, chard
Friday - tomato, asparagus, Brussels sprouts, cabbage
I'm just giving you some ideas to begin with. You're free to alter the patterns and food varieties based on season and the list of your nearby grocery store or supermarket. Just don't stick to a fixed pattern as making it fixed will stop you dead in your weight loss plateau again.
Bonus Tips to Break Your Weight Loss Plateau
Although exercise plays a supplementary role in vegetarian weight loss, it's nonetheless a vital tool to make you lose more fat further. What kind of exercise to do?
Go with interval training. Its short burst workout can suddenly boost up your metabolism which in turn will pull out more energy source from your fat storage, thereby eliminating your unwanted fat deposits.
Like food rotation, change your exercise routine every 4 weeks to achieve consistent fat loss.
Take note though. Once you start exercising, your scale can prove useless since you might gain weight due to muscle gain instead of losing weight. So, use a body fat scale (though it can be pretty inaccurate for some people) together with the old favorite of 'how you look in the mirror' to gauge your progress.
Whether you've been in the medical business for quite some time or only recently, there's no mistaking that your business would grow and expand over time. This is all the more true if you're a very capable doctor. Once patients see how good you are, they'll start referring their relatives and friends and before long, you'll find yourself with thousands of patients to treat.
Because of this anticipated possibility, a lot of doctors are looking for ways to make their practice and their medical office more efficient. Included here is acquiring a virtual medical receptionist system. This system or software is usually built in with an online scheduler which makes medical scheduling and appointment requests easier for you, your staff and your patients.
This online scheduler is very cost efficient and offers a modern approach to the typical registration process that usually takes place at clinics or medical offices. With the virtual medical receptionist, your receptionist won't have to contend with tons of paperwork anymore. Also, she wouldn't have to answer all phone calls because the software can be customized in such a way that it filters the calls. Then only emergency calls will be coursed through.
The online scheduler also lets your patients set or schedule their appointments without having to travel all the way to your clinic. They would no longer have to fight for a parking space or even wait in line for hours because they can simply schedule their visits to your clinic from the comfort of their own home. Yes, the virtual medical receptionist is very modern, cost efficient and time saving.
However, should you decide to secure the servicers of a developer to create a customized virtual medical receptionist for you that's capable of more than just medical scheduling, make sure that the program has, if possible, unlimited storage capacity. Bear in mind that all of your patients' medical records, insurance and billing information need to be stored in the system. Then there's the possibility that someone who was referred by a patient to your practice might make an appointment request through the online scheduler.
Therefore your online scheduler would then be handling thousands of active patients at once. That's why you need to make sure that the software can handle an unlimited number of patients' records without crashing. This will save you from the trouble of having to switch to a web-based medical scheduler with a bigger storage capacity midway. Imagine the risks involve with the impending switch: you might lose valuable patient information during the transition. The bottom-line is, verify and check to make certain that the online scheduler you're paying for is able to handle large amounts of data.
You need a sure-fire vegetarian diet for weight loss, but you'll also need to know how to eat the vegetarian weight loss diet to achieve maximum fat loss.
Let me show you a free sample of vegetarian diet for weight loss to give you an idea of what an effective vegetarian weight loss diet should be. In addition, I'll show you the timing of eating each meal to get the best fat loss effect. Here we go.
Free Vegetarian Diet for Weight Loss
Breakfast (7 - 8 A.M.) - Organic rolled oats soaked in apple cider vinegar. Top the mixture with grated apple and mixed fresh berries such as blackberries, strawberries, blueberries and raspberries. Sprinkle some milled flaxseeds over to complete the meal.
Morning Snack (9:30 - 10 A.M.) - Mixed fruits comprising dragon fruit, pomegranate and pear. Or any fruits you like.
Lunch (12 - 1 P.M.) - Pita bread stuffed with pan-seared Portobello mushroom, alfalfa sprouts, baby cucumbers and juicy cherry tomatoes. Then lace it with vegan basil pesto sauce. Pair this yummy pocket bread with a glass of unsweetened soy milk.
Afternoon Snack (3:30 - 4 P.M.) - Mixture of almond nuts, dried apricots, pistachio nuts, pumpkin seeds and macadamia nuts.
Dinner (7 - 7:30 P.M.) - Brown rice (served with virgin coconut oil) coupled with nutrient-packed mixed veggie soup.
Vegetarian Weight Loss Diet Tips
In your vegetarian diet for weight loss, vegetables should make up about 50 - 60% in your lunch and dinner. The reason for including so much vegetable is because vegetables carry very high fiber, and eating fibrous foods bear these benefits:
1. You feel full easily so you won't get a chance to heap on excess calories.
2. Because fiber slows down the digestion of food, you won't feel hungry so easily.
3. Fiber helps to flush toxic wastes out of your body. A cleansed and detoxified body will burn fat and lose weight more efficiently.
If you don't like eating vegetables all along, I suggest that you begin with 20% then progressively increase to 30% and so forth. You can't lose weight and achieve ideal shape without vegetables. Fact.
If you feel the timing of eating each weight loss meal does not match your busy schedules, you can always re-schedule them, but make sure you fit the snack in between the meals at an interval of 2 - 3 hours.
Another thing that will make eating your vegetarian diet for weight loss more fruitful is that each of your 3 main meals (breakfast, lunch and dinner) should give you 70% fullness while the snack should fill your stomach to about 30 - 40% only. Snacks are added in between the main meals to provide continuous energy to fuel your activities.
What else do you need to know? Oh, make sure you drink enough water along with your fiber-packed vegetarian weight loss diet to avoid dehydration. Drinking sufficient water can boost metabolism and help you lose weight more effectively.
To lose weight as a vegetarian, you need a vegetarian weight loss diet plan that covers not just the dieting aspect, but the exercise regimen as well. Plus, a set of fail proof weight loss tips that you can apply along with your dieting and exercising to achieve a more complete and effective vegetarian weight loss regimen. Here's a quick rundown of what you should include in your vegetarian weight loss diet plan:
Inside Your Vegetarian Weight Loss Diet Plan - Dieting
1. 5 Meals Daily - Breaking into 5 smaller meals from your 3 regular meals will help make sure you're getting enough food supply to fuel your activities throughout the day. You won't easily heap on excess calories by eating in this way. And you'll probably experience weight loss even in the first 7 days.
2. Vegetable First - In all your main meals - breakfast, lunch and dinner, include plenty of vegetables in a ratio of 3: 2 (vegetables to other foods) in your vegetarian weight loss diet plan. Whenever you tuck in, start eating some vegetables first. This is because the fibrous vegetables are very filling - they can help you block the intake of excess calories easily. On top of that, they're particularly good at flushing out toxins and help you lose belly fat effectively.
3. Reduce Processed Food - Most processed vegetarian foods are added with lots of chemical additives, sodium, sugar and fat to make them flavorful and look appealing. Don't forget that these junks are what that make you grow fat and become overweight. Replace them with whole vegetarian foods such as fresh fruits, vegetables, nuts and seeds, legumes, etc in your vegetarian weight loss diet plan.
4. 70% Full Only - It takes your stomach about 10 - 20 minutes to tell your brain about its satiety level. Hence, slow down your eating speed by chewing every bite of your food for about 20 - 25 times at least. This simple chewing action helps to improve digestion and allows you to feel full faster. There are people who lose weight after applying this simple technique. Of course, you'll lose even more weight when you apply all the vegetarian weight loss tips over here.
5. Proper Hydration - Not drinking enough water can result in water retention, causing your metabolism to run amok. You need to boost your metabolism to burn fat and lose weight. Thus, hydrate your body with sensible amount of water.
6. Sleep to Lose Weight - Insufficient sleep can cause dehydration. As just said, dehydration can impact your metabolism. Hence, get the number of hours of sleep you need. Try to sleep at least 5 - 8 hours according to your body needs.
7. Detox - Make time for toilet. Cleansing your bowel at least once a day can improve your body's fat-burning response. A well-detoxified body will definitely lose weight more easily.
Inside Your Vegetarian Weight Loss Diet Plan - Exercising
1. Interval Training - Go with high-intensity interval training instead of cardio workouts. Numerous studies have proven that interval training burns more fat than cardio. And the fat-burning effect lasts up to 24 hours. You'll definitely lose more weight as a vegetarian with interval training.
2. Types of Fat-Burning Workouts - Side plank, jumping jacks, Spiderman climbs, bicycle crunch, pushups, prisoner squat - these full bodyweight (multi-joint) exercises produce overall fat loss more effectively and efficiently than single-joint exercises like crunches and sit-ups.
3. What's the Best Time to Exercise? - Morning before 7 A.M. An Australian experiment shows that morning helps to burn more fat than any other time in the day. However, if you find hard to stick to morning exercises, any other time in the day works fine. The truth is, you'll still burn fat, albeit lesser.
These are the effective fundamentals you should include in your vegetarian weight loss diet plan. Apply them as soon as now and see the effect for yourself in the next 10 days. You'll be amazed at the results. I promise.
The Automatic Medical Receptionist Helps Doctors And Human Receptionists By Taking Over The Tedious Work by Jim Peterson
The virtual medical receptionist is much more than a software application. Its aim is to help doctors, dentists and all medical professionals streamline their work and that of their medical receptionist.
All of your activities will finally be properly scheduled, since your virtual receptionist will take care of your agenda as well as of your patients, who, as you surely know, are the main source of your business.
Doctors will not have to waste time filling in piles of documents, communicating with their medical receptionist in order to synchronize their work, as the automatic medical receptionist will allow them to put much more care in their patients, by welcoming them and treating them in an efficient and prompt way.
Let's now see what an automatic medical receptionist can do for you and how your practice can benefit from its functions.
In the first place, it books, cancels and re-books appointments, it gives reminding calls, text messages and e-mails to patients as their appointment date nears and, last but least, it stores patients' information.
In fact, as soon as a new patient registers with your practice, they are asked to fill in a form that they may find on your medical website and all the data contained in that form are automatically transferred to your practice computers. At this point, the automatic medical receptionist will save them in ordered files, that you may consult whenever you need, for example before a particular procedure that involves that specific patient, to check whether they forgot to tell you something important about their health.
This particular function performed by the virtual receptionist can be referred to as maintaining the EMR (Electronic Medical Record) database. Such EMRs are created whenever a new patient is scheduled, in order to keep record of their personal details, such as name, surname, date of birth, as well as their insurance and demographic information. Once created, these EMRs are added to the calendar, to make it easy for the human medical receptionist to keep track of doctor's appointments.
Furthermore, this software application has been designed to be more than a medical receptionist. It is, in fact, a real personal assistant. It books medical appointments and personal events/duties, such as travels, lunches, dinners, conferences, meetings and reminds you when you are needed for surgical procedures and so on...
That is why every virtual medical receptionist comes with three types of calendar, aimed at cataloging different events: a calendar centers around patients (patient visits and appointments), another calendar records personal events and the third one is designed for those practices that are run by more members and that need an extra accurate receptionist to book medical appointments and divide them among several doctors.
The virtual receptionist alone can perform a multitude of tasks that only a highly skilled team of secretaries, assistants and receptionists would be able to perform; it will simplify your everyday life and help you improve your practice services. It's fantastic, if we consider that we may enjoy all of these benefits thanks to a simple application software.
Have you done your best to lose weight as a vegetarian before you ask why vegetarians can't lose weight? More and more vegetarians gain weight, and they're becoming as fat as meat-eaters. So what actually goes wrong? Are you taking lots of high-sugar processed foods? Did you include lots of whole natural foods in your diet? If you answer 'yes' and 'no' respectively, no wonder you can't lose weight as a vegetarian.
5 Tips to Lose Weight as Vegetarian
Firstly, you need to eat less processed vegetarian food and increase the intake of whole natural foods like fruits, vegetables, nuts and seeds, whole grains etc. When you eat more healthily, you'll fix your metabolism back and position it on its functional track again. Full-speed metabolism is the key to effective vegetarian weight loss. So, make wise and healthy food choices starting from this moment onwards.
Secondly, like I just said, metabolism is the key to losing weight. So, besides eating the right foods to correct your metabolic disorder, you should also exercise to speed up your body's metabolic rate. You can't lose much weight by eating the right food and yet lazing around like Garfield (that's how the cat becomes so fat). You need to move, and move a lot.
Start with some simple exercises to help your body condition for higher-intensity exercises in the next few days. Continue with your nutritional intake and regular workouts and you should experience fantastic results in 2 weeks from now. And you won't shout "Why vegetarians can't lose weight" anymore. The key lies in your lifestyle.
Thirdly, you need to sleep well to get your body on a normal fat-burning mode. Burning midnight oil can disrupt your fat-burning response. In most cases, it slows down your metabolism causing weight gain rather than helping you to burn more fat and lose weight. A misconception for many people about sleeping to lose weight.
Fourthly, water is extremely important to improve your body's waste removal ability. A dehydrated body will cause toxins to amass in your fat cells resulting in your body finding difficulty to extract your fat stores for energy use. So, drink plenty but not excessive water.
Finally, make time to empty your bowel daily. Again, toxic waste can accumulate in your body if you let it stay inside your body for 2 or more days.
These are common sense stuff to lose weight as vegetarian, but few vegetarians ever come to realize them and seek their way out via other unhealthy methods. Many a time, a healthy and safe weight loss solution is just within your capability if you keep cool and think carefully on what you've done to gain weight and then reverse it to help you lose weight. It isn't easy, but it's never difficult too.
One obstacle with implementing a corporate health program into your business can be the actual participation rate of your team. There can be many reasons as to why they may be hesitant to jump on your generous offer, but you can help. If you deliver good information on their own mind games, they may be able to better understand why they react the way they do, see the error in their ways and be more open to give it a try. Your corporate health program success relies on your team’s participation and by passing the information below around you are delivering a mentality warm-up of sorts. It’s of no cost to you but may be of great benefit, so give it a try (but read it through first!).
The Myth of Discipline
You are the result of what you love the most. Discipline is merely a reflection of your conviction. Your body will never do anything that your mind doesn’t really want to do, because such actions lead to internal conflict and stress. If attempts have gone pear shaped for you in the past you must reaffirm your love for change.
Forbidden Is Nothing
With change there are always sacrifices, some are temporary and some permanent. Your brain can’t stand being denied things it know it really can have and so enormous amounts of will power will be required to stay off the forbidden fruit. Here you must learn to choose to have the opposite instead of feeling like you are denying yourself the fruit. It will have the same outcome, but it’ll use up much less of your mind juice.
The Monday Syndrome
When life happens and there is a hiccup in your routine too many people feel obliged to deem their day and week a total failure, binge out and start again on Monday. This kind of thinking will do us in. Life will happen, but there is no reason to throw the rest of the day away, much less the rest of the week because of this.
Remember that two steps forward and one step back will always get your further than one step forward and two steps back.
If people only ate because they were hungry, overweight would not be a nationwide issue. But instead we eat because we are happy, sad, angry or even bored. Emotions more often than not dictate how, what and when we eat. If there are underlying issues that are causing problems for you, dealing with those will me much more effective than any eating plan or training program.
Take time to realise if there is such a connection and determine whether it is something you can deal with on your own or together with others. It may not be a pleasant journey to take but things we refuse to deal with psychologically always resurface one way or another. It is always better to take action than to succumb to consequence.
Excuses are used to justify our actions to ourselves and to others and to shift our responsibilities away onto external factors. Conditions for change will never be perfect and thus you will never run out of excuses. It takes courage to take action in imperfect conditions but doing so will not only bring you closer to your goal but also boost both your confidence and your self-esteem.
Set Yourself Up For Success
For many people it may feel like they have tried to lose weight their entire life and naturally they want their results to come… yesterday! This impatience often results in setting unrealistic goals for ourselves followed by guilt and discouragement when we fail to achieve the impossible.
Science tells us that the average “quick fixer” will put the weight back on again plus an additional 15% while losing muscle and tone in the process. It is a negative spiral and for many it has been going on for years, becoming harder and more extreme each time.
Realistic milestones leads to ongoing encouragement that will make the journey so much more enjoyable and the end result something that sticks. Get excited about your transformation!
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