What is hdtv

: Some satellite TV providers, such as Dish Network, offer HDTV receivers with their packages. But many people don’t know what it means to have HDTV. Here is some insight. High Definition TeleVision is what HDTV literally means. But high definition compared to what? In order to answer this question, we need to know a bit about the original analog TV system. Analog TV 30 images per second (in Europe 25) are shown by normal analog TV sets. It does this by writing image lines horizontally, 525 lines in one image (In Europe 625) on the screen.

The number of pixels on one line is about 500. This would be a definition of 500 pixels per line by 525 (or 625) lines. Compared to modern computer monitors this is really bad. Even the lowest resolutions monitors have higher resolutions (640 x 480) than an analog TV. HDTV - High Definition TeleVision HDTV is high resolution Digital TeleVision (DTV) combined with Dolby Digital Surround Sound (AC-3). There are 18 different formats defined for Digital TV of which 6 are considered to be HDTV. The difference between Progressive and Interlaced is not difficult. It has to do with how one image is built up. With interlaced technology the odd lines are shown first and then the even lines are shown.

The lines are shown in this order: 1,3,5,….521, 523, 525, 2, 4, 6,…. 522, 524, 1, 3, etc. This means that every 1/60 of a second a half image is shown. This often results in flickering, which can be tiring for the eyes. Progressive technology manages to show a whole image every 1/60 of a second, resulting in a much smoother picture. How Is HDTV Better? Normal TV has a resolution of about 210.000 pixels. An HDTV screen has a resolution of upto 2.000.000 pixels, which gives up to 10 times more picture detail. The aspect ration of normal TV is 4 x 3 (4/3 times wider than high).

An HDTV screen has an aspect ration of 16 x 9, which is also known as wide screen. The Future of HDTV The FCC (Federal Communications Committee) has mandated that all TV stations in the USA have to be able to broadcast HDTV programs by the year 2006. The mandates of the FCC do not have an impact on just the broadcast companies, but also on cable companies and consumers. Broadcast companies have to invest on new equipment like cameras, editing equipment, etc. Cable companies have to convert all of their equipment, including receivers at the homes of their clients. Consumers may have to buy new equipment, like a top-box to convert digital signals back to analog signals, or even buy a whole new TV set. HDTV is the future, and a really big step forward. We once started with simple black and white TV, then moved to color TV, and wide screen TV. But all those systems were still based on the same signals as the original black and white TV used. When color TV was introduced it was not possible to force the complete population to throw away their black and white TV-sets and buy a color TV set. Therefore a color TV signal still needed to be understandable for a black and white TV. This prohibited the improvement of picture quality until the age of Digital TV. The need to satisfy older TV sets no longer exists and the much higher quality HDTV is available via Satellite TV Systems, including Dish Network. For more free and helpful information on Satellite TV, how to find the best deal, and how to set it up, visit http:// dish-network-satellite-tv. ws/



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Ipod video cases become the envy of all ipod owners

Let’s talk about you for a minute. Remember the last time you were telling someone that you just met that you don’t really like following trends and that you are your own person? Haha, that was funny. But seriously, the only problem with being someone (which is to say everyone) who gives great attention to outward appearance, as if it’s incredibly indicative to the what’s on the inside, is not admitting it. I don’t care if your shirt has a little guy playing polo, the World Industries skeleton, the promo logo from the last environmental conference you were at, or a picture of Trent Reznor; you are trying to tell the world who you want them to think you are. That bad news is that you do it, the good news is that you can continue to do it with your iPod video case. So, what are you a scrappy new executive? Well you don’t want your iPod case to clash with your handmade fine Italian leather daily planner. No problem, go with the Incase Leather Folio for Ipod. Its sophisticated and offers excellent protection. Losing the style of your Ipod kind of bother you? You need to go with the Agent 18 VideoShield for 30G iPods. Its super tough, as its not the rubber skin-type, but hard cased.

The other great thing about this is that the casing is incredibly thin and practically invisible. Are you a complete lunatic, like my friend Steve? Then you’re probably enjoying your iPod right now, but thinking that its just a matter of time until you destroy it in a moment of madness. Go with the Speck ToughSkin. It offers the ultimate in protection in iPod video cases for those who really put their stuff to the test. Its really rugged and you don’t need to change an iota of your behavior issues. These are just a small example of the variety of iPod video cases that are out there. There’s some many companies that are utilizing (and complimenting) iPods’ popularity that you’re bound to find something to meet your exact needs and style…because you’re an individual.



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Power steering pump failure or is it the steering rack

Has your car’s power steering suddenly quit working? If so, it could be that your power steering pump has failed. The unit itself may be shot or it could be a loss of steering fluid through a bad hose that is causing the problem. Regardless, you better tend to the problem now or you will soon be struggling with steering a car that seems to be working against you, not with you. Before pump failure becomes obvious, you will usually hear buzzing or whining noises coming from underneath the hood. On the other hand, if you notice a gradual loss of power as evidenced by an increasingly difficult time moving the steering wheel [as when attempting to parallel park] or if you notice the problem when you first start up your car in the morning, then your steering rack may be going. Steering racks fail gradually, but when they do you must take action before total failure occurs. Otherwise, control of your car becomes impossible and failure could then happen at any time, as in those times you are on the interstate. A real threat to your safety and to the safety of other drivers! To find out if it is the steering rack causing the problem, check the power steering fluid closely to see if you notice small metallic pieces of metal floating around in it. If you do, then your steering rack is wearing out and the metallic pieces are the evidence that the rack is coming apart piece by piece. Either way you slice it, you can expect that a major repair bill is looming for you. Not the news you want to hear, but not the news you have to hear either. Yes, taking your car in to your local garage or to your dealer’s repair department will cost you dearly. You will pay a mint for labor and pay a premium for a replacement steering pump or steering rack. High labor costs and huge replacement parts price mark ups are all part of the equation. Fortunately, if you are even somewhat handy you can do either job yourself. Many weekend mechanics love grabbing a hold of their Haynes repair manual and with the replacement part at their side, go after the job. Of course, where you buy the replacement part can really matter, but strong savings can be gained if you shop online. Yes, auto parts wholesalers such as the Steering Rack Pros have what you want and at deep, discount prices. Reputable online wholesalers buy directly from the manufacturers and pass on big savings to you. No dealer mark ups, no third party charges. Just every day low prices on the parts you want and need. So, go ahead and replace your power steering pump or steering rack today and save big on labor costs and replacement parts. There isn’t much better in life than to do a job yourself and gain a strong sense of satisfaction when you know you have successfully overcome a challenge and saved a bundle of money in the process.



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Anti wrinkle cream review sunscreen cream

: Sunscreen creams are necessary when you plan to spend a long time on a hot, sunny day. Sunrays contain ultraviolet rays that penetrate deep into skin tissues and destroy natural binding elements that keep the skin intact, making it loosen up over time. There are many manufacturers of sunscreen creams and lotions. It is advisable to try creams made by well-known companies to ensure you get products that have been well tested. If you live in sunny localities and have to spend long times outdoors, going for a sunscreen product makes sense in the long run. The facial skin tissues are very soft and get easily tanned and damaged when exposed to sun rays for long durations. You can try products that are lightweight, non-greasy, without too much fragrance. The cream needs to be effective. Check out the SPF value of the cream and go for the right rating that has been advised to you. If skin care is your problem, than a good sunscreen lotion or cream must be in your purse all the time. There is nothing better than taking precautions and preserving your skin’s delicate nature over time. Some creams are developed for oily skins, others for dry ones.

Select the cream that suits you best. Experience with several creams can guide you to stick with the one that works best on your skin. Sunscreens can be applied in the morning before going out. Some products can be used by the whole family. Some creams can be used on all part of the body, or with treatments like laser, peels and acids. Find out the features of your cream and select the one that works and is versatile. Effective skin care begins with taking protective measures and regulating lifestyles. It is not limited to applying costly skin care products. A good diet and exercise regime can work wonders on how you look and feel, both from outside and within. For more information on skin creams visit - Antiwrinkle Creams The author is a freelance writer associated with http:// best-antiwrinklecream.

net



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Breast cancer and pregnancy

Although it is rare for breast cancer to strike younger women, the fact remains that all women are at risk. And for those of childbearing age, the first sign and symptoms of breast cancer leading to a diagnosis can not only be upsetting and unexpected, but complicated as well. Developing breast cancer at a younger age—in a woman’s 40s, 30s, even 20s—will mean making important and difficult decisions about one’s life and future perhaps much sooner than originally expected. One concern is developing breast cancer during pregnancy, which although rare, can still occur. In this case, the treatment chosen will not only affect the patient and her body, but the growing baby inside her as well. It will depend on what stage of pregnancy she is in (first, second or third trimester) and what stage her cancer is in—such as whether or not it’s advanced. Most pregnant women can have treatment for their breast cancer without affecting the baby. But some might be advised by their obstetrician or health-care practitioner—or even decide themselves—to terminate the pregnancy, more so if the pregnancy is in its earlier stages, in order to receive certain treatments that would be too risky otherwise.

But it is essential to remember that it is a woman’s own decision—it is not medically necessary to terminate a pregnancy if the expectant mother is diagnosed with breast cancer. All it does is limit treatment options. Breast cancer itself will not affect the fetus—only certain tests and treatments will. Generally speaking, tamoxifen, chemotherapy, radiation, and other drug-related therapies are avoided if the woman is pregnant because of their associated risks with birth defects. Tamoxifen, especially, is considered very unsafe because it is a hormonal therapy and is never recommended if the woman is pregnant or planning on conceiving.

Surgery—either a lumpectomy or mastectomy—is the most common and preferred method of treatment for breast cancer in pregnant women. Another concern is whether or not breast cancer survivors can or should go on to have children after treatment and recovery. It’s a very controversial issue with firm advocates on both sides of the debate. There are two main questions here, for both the medical and health community and breast cancer survivors wanting their own children: 1) Do certain breast cancer treatments affect fertility?; and 2) Is it actually considered safe to conceive and carry a baby to term following breast cancer and breast cancer treatments? As far as fertility goes, there is no definite answer here. For chemotherapy, it depends on the age and what specific drug was used—some affect fertility more than others.

And taking tamoxifen after chemotherapy to prevent recurrence is not recommended if the woman desires to become pregnant right away. Although tamoxifen is sometimes used as a fertility treatment, there is evidence to suggest that it damages developing embryos, and therefore is not considered safe to use. Many doctors caution these women to wait several years to ensure receiving the best breast cancer treatment possible and to go past the point of the biggest threat of breast cancer recurrence. But some women decide to go ahead and have babies anyway, since it’s so important to them.



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Finding reliable forex signals

You guys know how hard it's to find a reliable forex signals and most of the forex signals services are very expensive ranging from $199 to $500 per month. And worse of all, there's no guarantee of this. To find a good service, you must make sure that you get their free trial before you really subscribe to the service. 1 to 2 weeks is good enought to prove that whether they are reliable or not. You want to find a forex signals service just because you don't have time or you don't have a good skills in trading forex. I understand your felling and that's why I've created a blog for people who want to get the free forex signals. But I have day job as well. I don't post forex signals every day but if you can catch some, you got your money into the bank! :) By that, I wish you to have a good trading in forex world! Take care and God bless.



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The right car tracking system

A tracking system in your car could assist you well enough in finding out where you car may be head or where your car is in once a thief runs away with it. More often than not, people who have cars with a tracking system get them back in one piece still. You see, car tracking devices give you information on the current location of your vehicle so finding it would be easier. You can have your own car tracking system installed in your beloved machine. Although you would have to first learn about the different tracking systems so you could choose which one would work best for you. Just like everything else, each type of these tracking systems has its own share of advantages and disadvantages. To get information, you can search through the Internet or you can also ask the companies for information about them. Also, ask about the monthly service costs. At least, you would really know how much you would be spending on these systems and if you could really afford them.

It would also be wise to ask if the system would be monitoring your car’s location at all times. That way, you can be sure that anytime you would like to have information about your car’s location, you would be given such as part of the whole payment. Also try to find a car-tracking system that has a wide range of coverage so that if the thief drives your vehicle out to another state, you can still track it.



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The zune mp3 player versus the leading ipod

It is not a surprise that a lot of people in our society don't even know what a Zune is, and there is one answer. Advertisement, Microsoft has done a horrible job of advertising their product. Even commercials, they tried to make the Zune seem so mysterious, but in reality, it just turned people off. I can understand wanting to hide such a movie like Hancock, or The Happening, something where giving away the plot or story might ruin the whole movie, but there is absolutely no point in not throwing the Zune right in peoples faces so that they aren't just looking at the iPod. Thats one reason why the Apple is far ahead of Microsoft's game. This also applies to Windows and MAC, you never see any advertising on Windows, now do you? Next thing you know, the MAC will be the mainly used computer for all of the United States, something I thought never would happen. But, lets get down to business. The Zune MP3 Player, is actually a very nice mp3 player when comparing it to the iPod. Of course, any arguments that you here are generally from someone with an iPod, doesn't know what the Zune is, or even looks like for that matter. Point in case, people believe what other people say way too easily. Do your research, and if your reading this article, I've done it for you. The Zune often gets better ratings than the iPod when it comes to being an mp3 player, unforunately due to the marketing ability of Microsoft to show people the Zune, half of the world doesn't know what the thing is. But thats okay, because you do. Now you can make a solid decision on whether you want an iPod or a Zune MP3 Player. One thing that I must point out is that the Zune has several features the the iPod does not have at all. The downside to that is, when they decided to release these new features, they were not polished at all, thus resulting in failed features or ones that had little or no effect when put into works. So, that means it looks good on paper, but essentially if something doesn't work, it doesn't work. On the other hand, iPod doesn't have as many features, but in the features that it does have, they are polished up quite well. You won't find any buggy systems or anything like that with the iPod, and the database, iTunes, where all of the music comes from is just massive. iTunes is consistently being updated, and made more user-friendly for the computer-illiterate people who don't know how to drag and drop a song from one folder to another. But that's okay, you can't expect much from people nowadays. There are also a few other points of competition as well. Accessories, that is one huge aspect. If there were absolutely not accessories for one of the two competitors, the Zune or the iPod, the opposing would win. Simply because what good does an iPod do on its own. You need to be able to plug into your car, plug a charger in at home, on the go, have a dock where you can charge and listen to at the same time, along with your standard company-brand headphones and earphones. Along with that, an fm transmitter kit, and the list goes on. Basically, all of these accessories make the iPod or Zune reusable and versatile in many situations. Having a travel charger while the other one doesn't, now allows for you to take your Zune anywhere you want, but the iPod will be dead before the day ends. That would be a huge difference maker had one of the companies not created the travel charger. You see, the mp3 player itself is already out, and now to make it stand out more than the opposing, you have to make accessories, ones that look nice too. You can't have ugly accessories and expect people to buy. This society is full of people who base things on looks, covers of books, people and how attractive they are, thats the first thing they notice. And with so many things to compare in this world, that seems like a viable and easy way to do it. That is where the iPod comes on top, looks. They have made their mp3 player, and their accessories look a little better. But that's okay, because for anyone who has gone and done their research knows that the Zune produces better quality sound, and for the price, even though very similar, the Zune is a better deal in the long-run, unless your an Apple fanatic.



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Federico garcia lorca

Born in Fuente Vaqueros near Granada in 1898, Federico Garcia Lorca was the son of a prosperous farmer and a school teacher mother. It was from Lorca’s mother that he took most influence in early life – she taught him to play music and sing – skills that would lay the foundations for the poet’s sense of rhythm and timing. In 1909 the family moved into Grenada where he would later mingle in artistic circles and wield a great influence amongst his peers. He first studied law at Grenada before moving to university in Madrid to the famous “Residencia de estudiantes” in 1919. One year earlier, Lorca had his first collections of poems published, entitled “Impresiones y paisajes”. It enjoyed critical acclaim without much commercial success. However, now in Madrid, Lorca was to make friends with a great many influential young Spanish artists, two of the most notable being Salvadore Dalн who needs little introduction, and Luis Buсel, the groundbreaking film maker, who Lorca was to become great friends with.

1919 also saw Lorca get his first break on the stage; he wrote and staged his first play: “El Melefico de la Mariposa”. It didn’t go too well and was laughed off the stage after four shows; the incident was to sour Lorca’s feelings towards the theatre going public forever. During the twenties, Lorca improved as a poet and playwright and became increasingly involved in the “avant garde” movement becoming a key member of “generation of 27”, a group of poets and artists keen to employ the latest techniques and theories to their medium. In this period he published another three anthologies of poetry including, probably his most well known work, “Romancero Gitano” in 1928. His second play, “Mariana Pineda” had also opened to great acclaim in 1927.

Behind his public success Lorca was struggling to keep his private life together and experienced extreme bouts of depression during this period. His friendship with Buсel and Dali was becoming strained and his attempts to hide his homosexuality from his family were becoming increasingly thin-veiled. During this period his turbulent and often one-sided relationship with sculptor Emilio Alandrйn was also collapsing, adding to Lorca’s torments. In 1930, Lorca left Spain for the USA in order to study English at Columbia University. Lorca was somewhat let down by his first experience of a modern democracy, America’s rampant commercialism and discrimination of minority groups provided Lorca with the fuel to produce some of his most challenging work. His poetry anthology “Poeta en Nueva York” and his play “El Publico” were both penned whilst Lorca was in the USA; indeed, “El Publico” wasn’t to see the light of day until the 1970’s due to the repression of his work under Franco’s dictatorship. Garcia Lorca’s return to Spain in 1931 coincided with the fall of the Prima Rivera dictatorship and the reestablishment of the Spanish republic. Lorca was asked to head-up a government sponsored theatre company, aimed at bringing classic theatre to rural Spain. During this period Lorca created his celebrated “rural trilogy” of plays: “Bodas de Sangre”, “Yerma” and “La Casa de Bernada Alba”.

The outbreak of the Civil War in 1936 was to mean an untimely end for Garcia Lorca. Ultimately an independent and free-thinking artist, the specific reasons for his murder still remain something of a mystery. We do know that he left for Granada in 1936 where he was arrested and later murdered by Falangists (who would later go on to commit some of the greatest atrocities of the war) and thrown into an unmarked grave in or around Viznar, near Granada. Andalusia was the main stronghold of the nationalist movement and some maintain that when Lorca set out to Granada, it was more than likely he knew he’d never return alive, especially as his brother in law was the Socialist mayor of Grenada at the time. Lorca was to become one of the great martyrs of the Civil War and in many respects epitomised the free-thinking opposition to Franco’s regime. Franco himself wouldn’t want to hear mention of the author or the circumstances of his death so Lorca’s full oeuvre hasn’t really been in print for much more than 25 years. His undoubted talents place him in the same bracket as Cervantes and he has gone on to become Spain’s most influential literary figure of the 20th century despite his untimely and, ultimately premature, death at the age of 38.



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New home purchase

So the time has come for you to purchase a new home. Purchasing a new home is by far one of the largest financial transactions you will ever make in your life, so you will want to take your time and learn as much as you can about the mortgage industry. The first question that comes to peoples minds when they begin their quest for a new home is “how much can I afford?” Many factors play a role when it comes to determining how much you can afford. Such as your income, your current debt, down payment, the term of the loan, etc. Once you have determined what your financial situation is you will want to begin your quest for a mortgage. But before you dive in and start filling out applications, make sure you shop around for the best possible deal. There are a lot of lenders out there that are hungry for your business. So let them compete for it. Purchasing a home requires time, patience and education. But don’t worry, you don’t have to do all of the work yourself. There are people within the industry you will be working with such as Realtors and lenders that will help you through this process and point you in the right direction. This doesn’t mean to let them tell you every thing, it is very important to continue to educate yourself as much as possible and remain in the driver’s seat at all times. Keep in mind the majority of people in this industry are paid on commission, so getting you into that home is just as important to them as it is to you.



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Toshiba regza 42hl167 hdtv review

Toshiba REGZA 42HL167 HDTV Review Toshiba is a company known for releasing great electronics but the Toshiba REGZA 42HL167 HDTV is not one of them. This flat screen has a great bargain price, but a few problems such as the lack of picture in picture left a lot to be desired. The colors are also hard to watch as they ruin perfectly good TV shows and movies that you happen to be watching. Scenes that are supposed to look dark but still viewable are almost completely black and the characters on screen look like large blogs of color too hazy to pay attention to. Bright colors such as sunlight will also make it hard for you to see what is happening on your screen. When most consumers buy an electronic gadget they want it to do certain things and have good capabilities. The Toshiba REGZA 42HL167 however, will not add much to your home as it lacks even the most basic features. While it may have been an expensive option and hard to get feature a few years ago, almost every television set now comes equipped with picture in picture. The Toshiba REGZA 42HL167 somehow decided to get rid of this feature. Another simple but missing piece of technology is a jack used to plug in your headphones. Many consumers use this jack as a way to comfortably listen to the TV without waking or disturbing other members of their household. This is especially true for late night viewing. A USB port is not a standard feature but it can be found on my models of flat screens and HDTV’s but it is also absent from the Toshiba design. This port allowed users to connect portable gadgets so that they can view pictures and listen to music. On the plus side if you have a Toshiba high definition DVD player, you can use your HDTV to control it with ease. You can also use the built in controllers to turn automatically turn off the TV at a preset time. You can also control your children’s gaming consoles by putting a limit on how long they can play video games. The Toshiba REGZA 42HL167 does have its good points but the cons far outweigh its pros. When you attempt to do an initial setup of this new HDTV you will run into more than a few problems along the way. The input connectors like the coaxial are not easy to work with because their downward facing position makes it hard to reach. You will have an easier time with the audio and composite connectors as they can be found the side of the HDTV. When you want to change a source such as turning the TV from cable or satellite to DVD, you will have to search through every single input and that includes the input that are empty. You can easily use the remote to switch the mode but you will still have to go through an extra process. The manual which is usually a problem for many electronics is one of the saving points of the REGZA up to a point. The instructions are easy to see and easy to read, and they offer clear and precise steps to get your HDTV up and running. However, if you want to go online to quickly search for a section that you are having trouble finding, you will notice that there is no downloadable version online. Word Count 570



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Pilates and you

Pilates is a wonderful system of exercise and strength training developed by Joseph Pilates. In recent years, it has become one of the most popular exercise systems in the world. Pilates studios have opened in cities all over America and beyond. Pilates training consists of over 500 individual exercises, all designed to help the individual develop core strength, flexibility, and balance. There is also a system of philosophy that is integral to Pilates practice, known as mind/body fitness.

It is very similar to Yoga or Tai Chi, in that it promotes a system of overall wellness based upon developing health from the inside-out. The purpose is to learn how to develop one’s mental ability in order to effectively control movement, and therefore achieve balance in body and mind. The Pilates system teaches that effective exercise is based upon quality and not quantity. Each of the exercises is designed to focus on a core set of muscles. Most of the movements are performed slowly and with focused intent. Students are taught to view their bodies as integrated systems comprised of interrelated parts. In the practice of Pilates, focus is placed on coordinating muscles and improving joint flexibility. Pilates teaches the individual to work with their body, as opposed to against it. Pilates exercise can benefit most anyone. Exercise can be adapted to accommodate people, regardless of their current physical state. Most students begin with an introductory mat work course. This course can be done in private, semi-private, or group classes. As the student progresses, exercises become more focused and advanced. There are also a number of equipment classes available for advanced students. These classes teach the proper use of equipment such as the Reformer or the Cadillac. If you are looking for an exercise program that will help you build core strength, flexibility, and balance, then look no further than Pilates. People of all ages and physical conditions can benefit from these exercises. Pilates has helped countless people achieve balance in their lives. It comes highly recommended by physical therapists, athletic trainers, and fitness experts as a highly effective training and rehabilitation method. The future of your health is now.



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17 secrets to sticking to your exercise routine and maximizing results

1. Make natural food choices – go through the pantry and donate anything that is in a box, can or frozen from a processed source. The more natural the foods you eat – in their most raw states, the more energy you will derive from it. Avoid anything that has a wrapper or if your tongue has to do gymnastics to pronounce the ingredients. Food shop often to keep fresh organic foods readily available. Shop only around the outside of the grocery store. The more money spent on marketing a food item, the worse off it is for you. If the food was around 100+ years ago, it’s most likely good for you and not genetically modified, fortified or altered from its natural state. 2. Rely on the Thermic Effect of Food – Ten to 35 % of our metabolism can come from the Thermic Effect of Food – which is the energy needed to process the food consumed. If you eat 5 – 6 smaller meals a day, you will never feel like you are on a diet, your energy will be steady, you will never go into a hyperglycemic state and your body will become a fat burning machine which will be prepared to exercise at any give time. Each meal should be a mini version of what you are likely used to if you currently eat 3 meals a day. Every meal should contain a lean protein, a starchy carbohydrate and a fibrous carbohydrate. 3. Change Your State – Once you make up your mind about something, become relentless about it and the process of achieving the result is much more seamless. When you decide you want to feel and look better and acquire the knowledge to do so, making the right decisions regarding eating and exercising becomes effortless. Relate your health to other accomplishments you have achieved in your life. To decide means to cut off any other possibility. Make your health a must in your schedule and in all of your decisions. 4. Apply the 90 / 10 rule – If 90 percent of the time you are making healthful food choices in the right amounts and you are exercising regularly and intensely, enjoy the other 10% of the time without an ounce of guilt. You can plan ahead for your 10% if you know a party is coming up over the weekend or if you will be traveling and have to miss a workout. But in the event that you are overcome by the dessert menu, indulge without any remorse and know the very next meal that you will be back on track. 5. Warm up before a strength training session – Warming up increases blood flow to muscles by about 55%, giving you better muscle contraction. You’ll sweat earlier, which helps to regulate your body temperature. It also jump starts the neuromuscular connection which initiates the release of carbohydrate and fat enzymes and hormones while reducing your perceived exertion during strength training. Just 5 minutes of walking or cycling will meet this requirement. 6. Vary your cardio exercises – Alternate between two or more cardiovascular activities like walking and cycling or kickboxing and step aerobics. This will help to optimally develop your cardiovascular fitness, maintain the element of fun in exercise, help you avoid over-training, as well as injury. Bottom line, you will expend more calories. 7. Incorporate several cardio techniques – Use a combination of continuous, interval, circuit and Fartlek (speed play) training. Changing techniques forces your body to adapt and become more efficient. Vary the intensity and modify impact styles. For example, if you have been walking the same path at the same pace every day, begin to incorporate bursts of acceleration intermittently. The underlying principle is that change is what keeps the body progressing, making improvements and burning fat. 8. Plan your workouts in Phases – Organize your workouts into a cyclic structure. For example, for two to three weeks, exercise at a lower intensity for 45 to 60 minutes, and then, for the next two to three weeks, perform 20 to 30 minutes at your highest intensity. The following 2 to 3 weeks, workout at a moderate intensity for 30 to 45 minutes. This system allows you to maintain a high level of fitness and not over-train. This cycling of workout structures will help your body become more efficient at fat burning. 9. Circuit Train – Perform several strengthening exercises interspersed with a short cardio segments. For example perform a leg press, lateral pull down and abdominal crunch followed by 3 minutes of cycling. Then repeat another 3 strength exercises followed by 3 minutes of walking. Circuit training has a lower dropout rate, is an efficient calorie burner, increases muscular strength and decreases body fat. 10. Strength Train with Multi Joint exercises – Choose exercises that work compound muscle groups – meaning more than one muscle group at a time. This will give you the most mileage per exercise. Examples include squats, lunges, and push ups. For every pound of muscle on your body you need 35 to 50 calories per day to sustain it, while every pound of fat on your body requires only a modest 2 calories per day. 11. Exercise first thing in the morning – Morning exercisers have a higher likelihood of showing up. Later in the day, the odds that you’ll skip your workout increase as interruptions arise and fatigue sets in. Morning exercise also helps regulate your hormone response, telling your body to release fat and kick start your metabolism. 12. Eat a “primer” meal prior to working out – Having a small balanced meal prior to exercise will help you burn fat. After you eat, your blood sugar rises and exercise acts like insulin to help regulate blood glucose. Eating will also give you the energy for a more intense workout – you will therefore burn more calories. 13. Train with intensity – To get the full benefits of exercise, you must graduate from the “pink weights” and moderate walking. Do not be afraid to increase your resistance and challenge your muscles and cardiovascular system. In order to change, you have to push your physical limits beyond what you are accustomed to. 14. Stay hydrated. In order for fat to be metabolized, it must first be released from the fat cell and then be transported by the bloodstream where it is shunted to the liver and other active tissues to be used as fuel. If you are in a dehydrated state, the liver has to come to the aid of the kidneys and can’t focus on it’s role of releasing fat. A general rule of thumb is to take your body weight and multiply it by .55 to estimate how many ounces of water you should consume daily. 15. Exercise using bursts of acceleration and recovery. Research shows that heart rate variability is the greatest predictor of health. To train for the greatest heart rate ranges, perform bursts of activity throughout the day. For example, you can sprint out to the mail box, run in place for 60 seconds while your food is heating up or burst up 3 flights of stairs. Bursts of acceleration can last up to 60 seconds and can be repeated 5 - 7 times daily every other day. Your metabolism will remain raised after the burst (known as the afterburn) and will remain elevated for up to an hour or more depending on how intense the burst was. Overall, performing short bursts throughout the day contributes to calories burned, fat lost, improved health and mental clarity. 16. Journal - writing down your goals, having a mission, recording physical activity and logging food consumed are a proven way to get results. Those who commit goals and a plan to paper have a higher success rate. You can use a journal that is specifically developed to walk you through the fat loss process like the one available in the Feminine, Firm & Fit program (KelliCalabrese. com) or use a new blank document or notebook to record your feelings, successes, obstacles and achievements. 17. Exercise with a buddy - your chances of sticking to your exercise program are higher when you enlist a significant other. Having accountability to a partner is more motivating than exercising alone. Choose a partner who is important to you, who shares in your goals and is of a similar physical ability (or slightly better).



Online 17 secrets to sticking to your exercise routine and maximizing results

Real men real depression mental health matters

Depression is a serious but treatable medical condition - a brain disease - that can strike anyone, including men. In America alone, over 6 million men have depression each year. Whether you're a company executive, a construction worker, a writer, a police officer, or a student, whether you are rich or poor, surrounded by loved ones or alone, you are not immune to depression. Some factors, however, such as family history, undue stress, the loss of a loved one or other serious illnesses can make you more vulnerable. If left untreated, depression can lead to personal, family and financial difficulties, and, in some cases, end in suicide. With appropriate diagnosis and treatment, however, most people recover. The darkness disappears, hope for the future returns, energy and desire come back, and interest in life becomes stronger than ever Depression can strike anyone regardless of age, ethnic background, socioeconomic status, or gender; however, large scale research studies have found that depression is about twice as common in women as in men. In the United States, researchers estimate that in any given one year period, depressive illnesses affect 12 percent of women (more than 12 million women) and nearly 7 percent of men (more than six million men).3 But important questions remain to be answered about the causes underlying this gender difference. We still do not know if depression is truly less common among men, or if men are just less likely than women to recognize, acknowledge, and seek help for depression. Types of Depression Just like other illnesses, such as heart disease, depression comes in different forms. This booklet briefly describes three of the most common types of depressive disorders. However, within these types, there are variations in the number of symptoms, their severity, and persistence. Major depression (or major depressive disorder) is manifested by a combination of symptoms (see symptoms list below) that interferes with the ability to work, study, sleep, eat, and enjoy once pleasurable activities. A major depressive episode may occur only once; but more commonly, several episodes may occur in a lifetime. Chronic major depression may require a person to continue treatment indefinitely. A less severe type of depression, dysthymia (or dysthymic disorder), involves long lasting, chronic symptoms that do not seriously disable, but keep one from functioning well or feeling good. Many people with dysthymia also experience major depressive episodes at some time in their lives. Depression Persistent sad, anxious, or “empty” mood. Feelings of hopelessness or pessimism. Feelings of guilt, worthlessness, or helplessness. Loss of interest or pleasure in hobbies and activities that were once enjoyable, including sex. Decreased energy, fatigue; feeling “slowed down.” Difficulty concentrating, remembering, or making decisions. Trouble sleeping, early morning awakening, or oversleeping. Changes in appetite and/or weight. Thoughts of death or suicide, or suicide attempts. Restlessness or irritability. Persistent physical symptoms, such as headaches, digestive disorders, and chronic pain that do not respond to routine treatment. Men and Depression Researchers estimate that at least six million men in the United States suffer from a depressive disorder every year. Research and clinical evidence reveal that while both women and men can develop the standard symptoms of depression, they often experience depression differently and may have different ways of coping with the symptoms. Men may be more willing to acknowledge fatigue, irritability, loss of interest in work or hobbies, and sleep disturbances rather than feelings of sadness, worthlessness, and excessive guilt. Some researchers question whether the standard definition of depression and the diagnostic tests based upon it adequately capture the condition as it occurs in men. Men are more likely than women to report alcohol and drug abuse or dependence in their lifetime;14 however, there is debate among researchers as to whether substance use is a “symptom” of underlying depression in men or a co occurring condition that more commonly develops in men. Nevertheless, substance use can mask depression, making it harder to recognize depression as a separate illness that needs treatment. Instead of acknowledging their feelings, asking for help, or seeking appropriate treatment, men may turn to alcohol or drugs when they are depressed, or become frustrated, discouraged, angry, irritable, and, sometimes, violently abusive. Some men deal with depression by throwing themselves compulsively into their work, attempting to hide their depression from themselves, family, and friends. Other men may respond to depression by engaging in reckless behavior, taking risks, and putting themselves in harm’s way. More than four times as many men as women die by suicide in the United States, even though women make more suicide attempts during their lives. In addition to the fact that men attempt suicide using methods that are generally more lethal than those used by women, there may be other factors that protect women against suicide death. In light of research indicating that suicide is often associated with depression, the alarming suicide rate among men may reflect the fact that men are less likely to seek treatment for depression. Many men with depression do not obtain adequate diagnosis and treatment that may be life saving. Depression in Older Men Men must cope with several kinds of stress as they age. If they have been the primary wage earners for their families and have identified heavily with their jobs, they may feel stress upon retirement­loss of an important role, loss of self esteem­that can lead to depression. Similarly, the loss of friends and family and the onset of other health problems can trigger depression. Depression is not a normal part of aging. Depression is an illness that can be effectively treated, thereby decreasing unnecessary suffering, improving the chances for recovery from other illnesses, and prolonging productive life. However, health care professionals may miss depressive symptoms in older patients. Older adults may be reluctant to discuss feelings of sadness or grief, or loss of interest in pleasurable activities. They may complain primarily of physical symptoms. It may be difficult to discern a co occurring depressive disorder in patients who present with other illnesses, such as heart disease, stroke, or cancer, which may cause depressive symptoms or may be treated with medications that have side effects that cause depression. If a depressive illness is diagnosed, treatment with appropriate medication and/or brief psychotherapy can help older adults manage both diseases, thus enhancing survival and quality of life. Identifying and treating depression in older adults is critical. There is a common misperception that suicide rates are highest among the young, but it is older white males who suffer the highest rate. Over 70 percent of older suicide victims visit their primary care physician within the month of their death; many have a depressive illness that goes undetected during these visits. This fact has led to research efforts to determine how to best improve physicians’ abilities to detect and treat depression in older adults. Approximately 80 percent of older adults with depression improve when they receive treatment with antidepressant medication, psychotherapy, or a combination of both. In addition, research has shown that a combination of psychotherapy and antidepressant medication is highly effective for reducing recurrences of depression among older adults. Psychotherapy alone has been shown to prolong periods of good health free from depression, and is particularly useful for older patients who cannot or will not take medication.18 Improved recognition and treatment of depression in later life will make those years more enjoyable and fulfilling for the depressed elderly person, and his family and caregivers. A depressive disorder is not the same as a passing blue mood. Depression can strike anyone regardless of age, ethnic background, socioeconomic status, or gender; however, large scale research studies have found that depression is about twice as common in women as in men. In the United States, researchers estimate that in any given one year period, depressive illnesses affect 12 percent of women (more than 12 million women) and nearly 7 percent of men (more than six million men) But important questions remain to be answered about the causes underlying this gender difference. We still do not know if depression is truly less common among men, or if men are just less likely than women to recognize, acknowledge, and seek help for depression. Symptoms of Depression Not everyone who is depressed or manic experiences every symptom. Some people experience only a few; some people suffer many. The severity of symptoms varies among individuals and also over time. Depression Persistent sad, anxious, or “empty” mood. Feelings of hopelessness or pessimism. Feelings of guilt, worthlessness, or helplessness. Loss of interest or pleasure in hobbies and activities that were once enjoyable, including sex. Decreased energy, fatigue; feeling “slowed down.” Difficulty concentrating, remembering, or making decisions. Trouble sleeping, early morning awakening, or oversleeping. Changes in appetite and/or weight. Thoughts of death or suicide, or suicide attempts. Restlessness or irritability. Persistent physical symptoms, such as headaches, digestive disorders, and chronic pain that do not respond to routine treatment. Depression can coexist with other illnesses. In such cases, it is important that the depression and each co occurring illness be appropriately diagnosed and treated. Research has shown that anxiety disorders­which include post traumatic stress disorder (PTSD), obsessive compulsive disorder, panic disorder, social phobia, and generalized anxiety disorder­commonly accompany depression. Depression is especially prevalent among people with PTSD, a debilitating condition that can develop after exposure to a terrifying event or ordeal in which grave physical harm occurred or was threatened. Traumatic events that can trigger PTSD include violent personal assaults such as rape or mugging, natural disasters, accidents, terrorism, and military combat. PTSD symptoms include: re experiencing the traumatic event in the form of flashback episodes, memories, or nightmares; emotional numbness; sleep disturbances; irritability; outbursts of anger; intense guilt; and avoidance of any reminders or thoughts of the ordeal. In one NIMH supported study, more than 40 percent of people with PTSD also had depression when evaluated at one month and four months following the traumatic event. Substance use disorders (abuse or dependence) also frequently co occur with depressive disorders. Research has revealed that people with alcoholism are almost twice as likely as those without alcoholism to also suffer from major depression. In addition, more than half of people with bipolar disorder type I (with severe mania) have a co occurring substance use disorder. Men and Depression Researchers estimate that at least six million men in the United States suffer from a depressive disorder every year. Research and clinical evidence reveal that while both women and men can develop the standard symptoms of depression, they often experience depression differently and may have different ways of coping with the symptoms. Men may be more willing to acknowledge fatigue, irritability, loss of interest in work or hobbies, and sleep disturbances rather than feelings of sadness, worthlessness, and excessive guilt. Some researchers question whether the standard definition of depression and the diagnostic tests based upon it adequately capture the condition as it occurs in men. Men are more likely than women to report alcohol and drug abuse or dependence in their lifetime; however, there is debate among researchers as to whether substance use is a “symptom” of underlying depression in men or a co occurring condition that more commonly develops in men. Nevertheless, substance use can mask depression, making it harder to recognize depression as a separate illness that needs treatment. Instead of acknowledging their feelings, asking for help, or seeking appropriate treatment, men may turn to alcohol or drugs when they are depressed, or become frustrated, discouraged, angry, irritable, and, sometimes, violently abusive. Some men deal with depression by throwing themselves compulsively into their work, attempting to hide their depression from themselves, family, and friends. Other men may respond to depression by engaging in reckless behavior, taking risks, and putting themselves in harm’s way. More than four times as many men as women die by suicide in the United States, even though women make more suicide attempts during their lives. In addition to the fact that men attempt suicide using methods that are generally more lethal than those used by women, there may be other factors that protect women against suicide death. In light of research indicating that suicide is often associated with depression,17 the alarming suicide rate among men may reflect the fact that men are less likely to seek treatment for depression. Many men with depression do not obtain adequate diagnosis and treatment that may be life saving. More research is needed to understand all aspects of depression in men, including how men respond to stress and feelings associated with depression, how to make men more comfortable acknowledging these feelings and getting the help they need, and how to train physicians to better recognize and treat depression in men. Family members, friends, and employee assistance professionals in the workplace also can play important roles in recognizing depressive symptoms in men and helping them get treatment. The first step to getting appropriate treatment for depression is a physical examination by a physician. Certain medications as well as some medical conditions such as a viral infection, thyroid disorder, or low testosterone level can cause the same symptoms as depression, and the physician should rule out these possibilities through examination, interview, and lab tests. If no such cause of the depressive symptoms is found, the physician should do a psychological evaluation or refer the patient to a mental health professional. A good diagnostic evaluation will include a complete history of symptoms: i. e., when they started, how long they have lasted, their severity, and whether the patient had them before and, if so, if the symptoms were treated and what treatment was given. The doctor should ask about alcohol and drug use, and if the patient has thoughts about death or suicide. Further, a history should include questions about whether other family members have had a depressive illness and, if treated, what treatments they may have received and if they were effective. Last, a diagnostic evaluation should include a mental status examination to determine if speech, thought patterns, or memory has been affected, as sometimes happens with depressive disorders. Treatment choice will depend on the patient’s diagnosis, severity of symptoms, and preference. There are a variety of treatments, including medications and short term psychotherapies (i. e., “talk” therapies), that have proven effective for depressive disorders. In general, severe depressive illnesses, particularly those that are recurrent, will require a combination of treatments for the best outcome. Alcohol ­ including wine, beer, and hard liquor­or street drugs may reduce the effectiveness of antidepressants and should be avoided. However, doctors may permit people who have not had a problem with alcohol abuse or dependence to use a modest amount of alcohol while taking one of the newer antidepressants. Questions about any medication prescribed, or problems that may be related to it, should be discussed with your doctor. How to Help Yourself if You Are Depressed Depressive disorders can make one feel exhausted, worthless, helpless, and hopeless. It is important to realize that these negative views are part of the depression and do not accurately reflect the actual circumstances. Negative thinking fades as treatment begins to take effect. In the meantime: Engage in mild exercise. Go to a movie, a ballgame, or participate in religious, social, or other activities. Set realistic goals and assume a reasonable amount of responsibility. Break large tasks into small ones, set some priorities, and do what you can as you can. Try to be with other people and to confide in someone; it is usually better than being alone and secretive. Participate in activities that may make you feel better. Expect your mood to improve gradually, not immediately. Feeling better takes time. Often during treatment of depression, sleep and appetite will begin to improve before depressed mood lifts. Postpone important decisions. Before deciding to make a significant transition–change jobs, get married or divorced–discuss it with others who know you well and have a more objective view of your situation. Do not expect to ‘snap out of’ a depression. But do expect to feel a little better day by day. Remember, positive thinking will replace the negative thinking as your depression responds to treatment. Let your family and friends help you. How Family and Friends Can Help The most important thing anyone can do for a man who may have depression is to help him get to a doctor for a diagnostic evaluation and treatment. First, try to talk to him about depression­help him understand that depression is a common illness among men and is nothing to be ashamed about. Perhaps share this booklet with him. Then encourage him to see a doctor to determine the cause of his symptoms and obtain appropriate treatment. Occasionally, you may need to make an appointment for the depressed person and accompany him to the doctor. Once he is in treatment, you may continue to help by encouraging him to stay with treatment until symptoms begin to lift (several weeks) or to seek different treatment if no improvement occurs. This may also mean monitoring whether he is taking prescribed medication and/or attending therapy sessions. Encourage him to be honest with the doctor about his use of alcohol and prescription or recreational drugs, and to follow the doctor’s orders about the use of these substances while on antidepressant medication. The second most important thing is to offer emotional support to the depressed person. This involves understanding, patience, affection, and encouragement. Engage him in conversation and listen carefully. Do not disparage the feelings he may express, but point out realities and offer hope. Do not ignore remarks about suicide. Report them to the depressed person’s doctor. In an emergency, call 911. Invite him for walks, outings, to the movies, and other activities. Be gently insistent if your invitation is refused. Encourage participation in some activities that once gave pleasure, such as hobbies, sports, religious or cultural activities, but do not push him to undertake too much too soon. The depressed person needs diversion and company, but too many demands can increase feelings of failure. Listed below are the types of people and places that will make a referral to, or provide, diagnostic and treatment services. Family doctors Mental health specialists, such as psychiatrists, psychologists, social workers, or mental health counselors Religious leaders/counselors Health maintenance organizations Community mental health centers Hospital psychiatry departments and outpatient clinics University or medical school affiliated programs State hospital outpatient clinics Social service agencies Private clinics and facilities Employee assistance programs Local medical and/or psychiatric societies Conclusion A man can experience depression in many different ways. He may be grumpy or irritable, or have lost his sense of humor. He might drink too much or abuse drugs. It may be that he physically or verbally abuses his wife and his kids. He might work all the time, or compulsively seek thrills in high risk behavior. Or, he may seem isolated, withdrawn, and no longer interested in the people or activities he used to enjoy. Perhaps this man sounds like you. If so, it is important to understand that there is a brain disorder called depression that may be underlying these feelings and behaviors. It’s real: scientists have developed sensitive imaging devices that enable us to see depression in the brain. And it’s treatable: more than 80 percent of those suffering from depression respond to existing treatments, and new ones are continually becoming available and helping more people. Talk to a healthcare provider about how you are feeling, and ask for help. Or perhaps this man sound like someone you care about. Try to talk to him, or to someone who has a chance of getting through to him. Help him to understand that depression is a common illness among men and is nothing to be ashamed about. Encourage him to see a doctor and get an evaluation for depression. For most men with depression, life doesn’t have to be so dark and hopeless. Life is hard enough as it is; and treating depression can free up vital resources to cope with life’s challenges effectively. When a man is depressed, he’s not the only one who suffers. His depression also darkens the lives of his family, his friends, virtually everyone close to him. Getting him into treatment can send ripples of healing and hope into all of those lives. Depression is a real illness; it is treatable; and men can have it. It takes courage to ask for help, but help can make all the difference.



Online Real men real depression mental health matters

Acupuncture quit smoking stop

Jane was sitting comfortable in her armchair enjoying her after-diner cigarette. While checking the mail, she spotted an email - “Stop smoking now!” Although it was one of those irritating spam emails, it somehow caught her attention. She has been smoking for a few years and there were some signs that her body was not responding very well to this abuse. “May be it is time to stop smoking…” Jane thought. “But I am not a strong-will person, moreover I am allergic to many medicines… how can I stop smoking?” She made some quick internet searches and within a few minutes she was carefully reading an acupuncture quit smoking – stop fact sheet revealing a possible way of smoking escape. If you are in Jane’s shoes, here is some interesting information about acupuncture and how it can help you quit smoking. Acupuncture is an ancient technique for inserting and manipulating thin needles into specific points of the body. The aim is to restore health and well-being. It is one of the Chinese medicine methods widely used nowadays. Acupuncture quit smoking stop techniques are suitable for people who are unable to take any kind of stop smoking products due to allergies or medical conditions. The only option for them is to try to quit smoking using the cold turkey way, or in other words depending on their determination and will only. It may sound fair enough for a non-smoker, but most smokers find this way very hard and often unsuccessful. Acupuncture can help such people as acupuncture quit smoking stop treatment results into reduced cravings and fewer withdrawal symptoms. With these benefits, the chances of successful smoking cessation are much higher. Moreover, in an acupuncture quit smoking stop program is combined with a correct behavioral therapy, the results are almost guaranteed. If you are eager to try it, than the first thing you should do is to ask your doctor for an acupuncturist who has experience in similar treatment. It is important that you find a good acupuncturist because of the better results and some simple facts – as acupuncture includes inserting needles into your skin it is of utmost importance that you go to a high-standard place with guaranteed hygiene and acupuncture supplies. The next steps are more than clear. Go to the clinic to have your initial exam and attend the sessions. An acupuncture quit smoking stop program may be over after a single session but in some cases, the sessions might be more. “Ah, that sounds good for me!” Jane picked up the phone and arranged a meeting with her doctor for a chat about the best acupuncture quit smoking stop clinics in her town…



Online Acupuncture quit smoking stop

The run down on balance ball

First thing first, Balance Ball is also known in a variety of different names. However, the most common name for Balance Ball is called, the Stability Ball. Balance Ball is also known as Swiss Ball, Exercise Ball, Fitness Ball and Physio Balls. The Balance Ball has had long-standing success in the world of clinical rehabilitation. However, due to their effectiveness in developing balance and core strength, athletic trainers, coaches, personal trainers and physical education teachers have begun to integrate them into their programs. Now they are the new craze in the world of athletic and functional conditioning. The history of the Balance Ball originates back to the early 1960s. It was made by an Italian toy maker, Aquilino Cosani, and sold primarily in Europe as the Gymnastik. The balance ball is a conservative treatment option for back pain sufferers and is designed to help prevent further episodes of low back pain as part of a rehabilitation program.

The exercise ball is effective in rehabilitation of the back because it helps strengthen and develop the core body muscles that help to stabilize the spine. Once limited to the rehabilitation and clinical setting, the Balance Ball has permeated to all sectors of the health and fitness community. In clinics they are still used to provide gentle proprioceptive stimuli for individuals recovering from surgery. The balance ball is fun, it’s colorful and everybody from pediatric patients to geriatric patients literally find the Balance Ball to be something unique and that they can generate some enthusiasm about. The unique thing about the Balance Ball is that they utilize the neuromuscular system in a way that no other exercise equipment I have come across has. That is that they incorporate the use of: 1. Multiple muscle systems 2. Neurologically induced muscular responses 3. A normal and natural process of balance 4. The body’s own normal processes, to establish and restore balance.



Online The run down on balance ball

Goal setting for personal trainers

The most important step in any endeavor, and the step that most skip right over, is defining your goal(s) for success. The dictionary definition of success is: Success : (n) The achievement of something desired, planned, or attempted The important question here is, "What is your definition of success". Let's use your a typical client as an example. They come to see you, as a personal trainer, in order to reach a goal. In this example their goal is to lose weight. OK, sounds like a goal to me....Or is it? Would you start designing a training program based on the incredibly vague goal of "wanting to lose weight". If that's the case you may as well run them on the treadmill for a while, put them on the scale to see that they lost 1/4 of a pound and claim it a success. Hey, they "lost weight" didn't they? Of course you wouldn't do that. You would ask the client a series of questions to determine a much more specific goal: - How much weight do you want to lose? - By when do want to lose this weight? - What are you willing to change/sacrifice in order to reach this goal? - How much time and effort are you willing to put in to making this goal a reality? - WHY is this goal important to you? Not having a specific goal is the same as not having a destination on any other type of journey. Would you jump in your car and start driving without knowing where you were going? Or would you jump in your car with a very vague destination, say the beach? How will you know if you're on the right track and making strides to your destination, or goal? How will you know when you've arrived? Well, unfortunately, most fitness professionals, although they do well helping their clients define their goals, don't take the time to define their own goals for themselves or their business. And without having specific goals, you're driving around aimlessly hoping to eventually end up at your goal by accident. So, it's time for some homework. What? You didn't know you would actually have to do something? You thought that just reading this series of newsletters was all you'd have to do? If that's the case, you should unsubscribe now and continue doing what you've been doing and getting what you've been getting. I mentioned in the welcoming e mail that you needed to take action to gain any results, and now it's time to take action. Answer the following questions as they pertain to your goals for you, as an individual, and your business. Be very specific with each answer, and now is not the time to be "realistic". Shoot for the stars, dream big, and all the rest of the clichйs you can think of. If you set mediocre goals you will achieve mediocre results. And we are not here to be mediocre. Its "Go Big or Go Home". After you answered the questions, write them down on a sheet of paper In The Present Tense, as if you have already achieved them. If one of your goals is to work with professional athletes you should write down: "I work with professional athletes and help them take their performance to the next level" NOT "I hope to one day work with professional athletes" The first statement will get your mind making decisions as if you were training professional athletes now, which will lead you to make it a reality. The second statement will continually keep you in the "hoping" mode. After you have written them down, post them in an area or two where you will see them every day, and every day read them aloud to yourself with emotion and conviction. This one step, as unorthodox as it may sound, will begin to change your mindset in a way that will make you more focused and more passionate about reaching your goals than you could imagine. Here are the questions: - For you to be successful, as it relates to you, as an individual, what would you be doing on a daily basis? ie: I own the largest and most successful Sports Improvement studio in the Northeast. I oversee 12 other Sports Improvement Specialists and personally work with the elite professional and Olympic athletes with great success. I promote my business proudly and I am recognized as THE Sports Improvement Specialist in the industry. - For your business to be successful, what would it "look" like? ie: My Sports Improvement Studio is a state of the art facility with the most cutting edge training equipment available. Athletes of all levels and from all sports come here knowing they will reach the goals they have set for themselves. My studio is clean, comfortable and always busy. - For you to be successful financially, what you (you're business) need to generate? ie: I earn in excess of $500,000 dollars per year in passive income which allows me to live the life I always dreamed of. - To reach this level of success, what are you willing to do? ie: EVERY DAY I take steps to make my goals a reality. The last statement on your list should always be: "I DESERVE to be rich and happy because I add value to other peoples' lives" When you are reading this list aloud AT LEAST twice per day, be sure to vividly and emotionally visualize the outcome. See yourself working within your studio with elite athletes (in this example). See yourself talking with your staff. See the studio in all it's glory. See yourself enjoying the life you always wanted. In scientific studies performed, brainwave activity was measured in Olympic athletes while they performed their specific event. They were measured while the same athlete vividly imagined performing the event. The brainwave activities were the same. Your mind can not determine the difference between reality and vivid imagination. By changing your mindset to one of success and goal achievement, the minor steps on how to get there will begin to flow to you and ideas will begin flooding your mind like never before.



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Omega 3 s fish oil and dha

Over the last year there has been considerable publicity about the benefits of Omega 3's. Most of which is true and some of which is not. There is no doubt that Omega 3's can not only help your heart and joints but it will also help your brain. Most people are aware of this, but do the benefits of Omega 3's apply across the board for all types of Omega 3's? There are now many Companies in the world market today trying to capitalize on the Omega 3 'boom' with such a wide range of products and so many claims that it is hard for the consumer to sift out fact from fiction. The purpose of today's newsletter is to try and concisely as possible give you the facts about Omega 3. I will try to explain the most important ones by dealing with each of them individually. Important Point # 1 Your prime objective for consuming Omega 3 should be to get DHA (Docosahexaenoic Acid) into your body. The scientific evidence supporting the benefits of DHA is now overwhelming. It is much more important than EPA (Eicosapentaenoic Acid) which is the major Omega 3 component of most fish oils. Important Point # 2 Not all Omega 3's will provide you with DHA and EPA. This is because these essential fatty acids are not present in a lot of Omega 3 products. For example, ground flax seed is an excellent oil for certain uses and contains Omega 3's but does not actually contain any DHA or EPA at all. Instead it contains alpha linolenic acid which your body has to convert to DHA and EPA. In many people, particularly the elderly this conversion process is very inefficient. To give you an idea, it is estimated that most adults would have to consume 10 - 40 grams of flaxseed oil to produce just 0.2 grams of DHA. So, if you want to get the proven benefits of DHA don't rely on getting your Omega 3's from vegetable oils such as flaxseed. Note: There is however now some products being produced from algae which contain good levels of DHA and do not require the body to convert the ALA to the DHA. But, they are still not readily available and they are expensive. Important Point # 3 The best source of DHA is from fish oil. However, there are some drawbacks with many fish oils: The amount of DHA is low in most fish oils. A typical level is 12% DHA and 18% EPA. The popular 'salmon' oils (which are not really salmon) are usually of the 12/18 type. Many oils on the market today are from questionable sources and some have high levels of heavy metals or other contaminants such as PCB's. To ensure that you don't ingest these contaminants, either use oils which have been molecularly distilled, or are from impeccable sources with a reliable certificate of analysis. This basically rules out any oil which is processed from fish caught in the Northern Hemisphere. Most fish oils are of the triglyceride form which does not easily pass through the cell membranes. (More on this later) Important Point # 4 Some suppliers of fish oil claim that it does not matter that the EPA is higher than the DPA because the body will convert part of the EPA to DPA. This is indeed true but like the conversion of ALA to DHA the percentage of conversion is very low. This is due in part to the high consumption of Omega 6 in the typical Western diet. Enzymes needed for the conversion are in 'short supply' in the bodies of those people who have a reasonably high level of Omega 6 intake (via vegetable oils). This is because the enzymes needed are 'used up' in having to deal with the processing of Omega 6 oils. As a result, the conversion in most people is quite negligible which further supports ingesting the DHA directly. Important Point # 5 As I indicated earlier most fish oils are in the triglyceride forms. A triglyceride consists of 3 fatty acids attached to a glycerol backbone. It does not pass easily through the cell membrane as it is changed. It also requires two enzyme steps to 'release' its fatty acids. Sometimes because of the structure of the triglycerides the fatty acids are not released but rather stay attached to the glycerol backbone. In contrast, if the oil is esterified during the concentration and purification processes the resulting substance can easily enter the body's cell membranes. The esterified molecule has no charge and only requires one enterase enzyme to release the fatty acid. (DHA). This enables the body to use it as an immediate energy source, or store it for later use. In Summary: To receive the many benefits of DHA you have to consider ensuring that you do as follows: Find a source of fish oil that is high in DHA or alternatively be prepared to take much higher doses of conventional fish oil. Ensure that the fish oil you use is molecularly distilled. Try to find the oil in the Ester form for better bio-availability. In conclusion, try to find a quality fish oil supplement that meets these three criteria and your benefits will far outweigh the cost.



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How to improve sleep by reducing worry and anxiety

Perhaps you're someone whose mind is always busy. Do you think about the events of your day as you wind down for the evening? Do you worry about your family, your job, your finances, and what tomorrow will bring? Sometimes it's difficult to empty your mind of all these details long enough to fall asleep. This can lead to tossing and turning as your mind fights sleep. There are several ways that you can reduce the worry about situations and events in your life long enough to allow you to rest and fall asleep.

The key is finding a process that works for you. The goal is to clear your mind and consciously realize that tomorrow is the time to tackle problems and tonight is the time to sleep. One technique you can try is the practice of writing down all your worries and concerns before you retire for the night. Keep a notebook available for just this purpose. List in point form those things that you are worrying about. Make note of which of these items you can deal with tomorrow. Have a decisive plan of action for what you are going to accomplish tomorrow. This will make you feel positive that tomorrow you will take care of certain items on your "worry list". Make a separate list in your notebook that contains only those things in your life over which you have no control.

Firmly tell yourself that these items are beyond your power. Once you have completed your two lists it is time to close the notebook and repeat to yourself that you will not think of these worries until tomorrow. If, during the night, you find yourself thinking about any of the items in either list make a mental note to catch yourself and sternly remind yourself that the covers of the notebook are closed and cannot be opened. Another technique for keeping daily anxiety and worry out of your thoughts while you try to fall asleep is to keep a daily diary. Make sure to include all your worries and fears in your diary along with the events of the day. The goal here is to actualize your feelings in writing so that you can be free of them in the evening. The act of physically writing is the key here to acknowledging that you are worried while at the same time giving yourself permission to rest and deal with these feeling tomorrow. You can reduce the effects that worry and stress can create for your body by using some of the other methods for achieving relaxation described in this book. You may want to consider a combination of soothing music and yoga to clear your mind. Or perhaps reading quietly will keep your mind from wandering back to the stressful thoughts you had during the day. Once again, the goal here is to relax and prepare you for a night of restful sleep.



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Before selling your home

Here are some important steps you should take before you put your house on the market: 1. Home Loan Approval for your next Home You don’t want to be signing a contract to sell your house before knowing if you are qualified to buy another. Your financial circumstances may have changed since your last purchase and you may not qualify for the loan amount you seek. You’ll get a good idea of what you can afford by getting a pre-approval before selling your house. You may then take the decision of whether or not it would be reasonable to sell your house at this point of time or maybe consider renting something after selling the house instead of readily buying another. 2. Determine Fair Market Value of your House You’d want to get the best price off your property and in the quickest time possible. However, over-pricing your home will only limit your chances of selling fast and under-pricing may speed up the process but you lose out in the bargain. An agent or an appraisal service should be able to assist in determining the fair market value of your home. Another way is judging by how much other houses in your neighborhood sold for. Irrespective of the method, one must be used to determine the true and best value of your home to ensure it’s sold in quickest time possible. 3. Estimate Cost of Selling Advertising costs, if you plan to sell home yourself. Real estate commissions. Attorney, closing agent and other professional fees. Excise tax for the sale. Property taxes, home owner association fees, and fuel tank rentals. 4. Make Necessary Repairs You don’t want to put off a buyer because of minor repairs which you haven’t attended to so far. If you’ve decided to sell your house, it’s time to finish with any pending repairs you may have felt minor and unnecessary to fix up till this point of time. 5. Get the House Ready to Show Apart from repair work, you’ll also want to see that your house is sparkling clean and everything is organized and in it’s place when a buyer comes to see your place. A clutter-free environment is essential if you want the house to appeal to the buyer.



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