Brain Fitness Training Is The New Resolution

By Martin G Walker

If historians are correct, the ancient Babylonians, one of
the earliest civilized societies, practiced the art of the
New Year's resolution. To this day, cultures around the
world use the turning of the year as a time to reflect on
what's past while looking to the future. This New Year more
people than ever before will be making brain fitness
training their top resolution.

Many of the traditional favorites - losing weight,
exercising, quitting smoking, to name a few - already move
us in the direction of better brain health. Brain training
takes us a big step further by fostering brain plasticity, a
state that we can use to improve our memory, concentration,
and mental acuity while helping to stave off the onset of
Alzheimer's symptoms and early dementia.

Although scientists had long since dismissed the idea that
the adult brain could grow and change, research from the
last few years overturns that theory with studies proving
quite the opposite. The right conditions can cause the
production of new neural nerve cells and the brain, in fact
proves to be remarkably adept at rewiring connections work
more effectively with the right training. (The concept of
brain plasticity is even being applied in new therapies for
stroke victims, restoring motor capabilities that
traditional therapies could not.)

Brain Training Benefits

Academics: Good brain training software may be one of the
most effective and affordable test prep programs you can
buy. Test prep typically helps you increase your test scores
but won't help you do better in school, whereas brain
training can boost your attention and general
problem-solving ability. And if you have a diagnosed
learning dysfunction, it's possible that a targeted brain
exercise will help. Where possible, many learning
specialists have begun to use brain training in preference
to accommodations as a way to address a deficit directly
rather than working around it.

Career Improvement: If your career involves creative
problem-solving and focused mental activity brain training
provides a way to stay sharp. Modern workplace demands tend
to disrupt the brain's ability to form memories and
stimulate new cell growth. Brain training can significantly
increase effectiveness and success in the workplace.

Long-Term Mental Health And Well-Being: Unless we do
something to stop it, by age 40 our brains have begun to
decline. With regular mental exercise, however, we can
reduce or eliminate memory loss, and lower our risk of
developing Alzheimer's symptoms and dementia. Researchers
have even found that depression responds to the kind of
stimulated neural growth that brain training can induce.

Self-Growth: The recent upsurge in brain training
technologies has revealed that brain exercise can lead to
improvements in seemingly unrelated areas - such as musical
ability and self-esteem. When we reflect on the brain's
central role in any and all aspects of thinking (including
feeling) this begins to make perfect sense. If we're already
engaged in activities such as physical exercise, yoga,
reading, therapy, and mindfulness meditation, a program of
mental exercise fits right in.

Making The Resolution Stick

Studies have shown that we tend not to keep our New Year's
resolutions. Women will do better at them if they share them
with their friends. And men succeed more often if the goals
are broken down into manageable milestones. Brain training
has the built-in advantage of challenge and reward. If we
find a training program that works for us, it will become an
activity we look forward to. Many programs also provide the
option to share our achievements in some form of on-line
community, and to track our detailed progress through our
training scores.

The brain training marketplace can be a little confusing at
first. There are many products out there and it's not always
clear which ones work. Some training programs provide don't
require much focus and attention and won't stimulate brain
plasticity. Others might work extremely well but cost
several hundred dollars and demand a significant time
commitment.

It's important to verify a program's scientific basis. The
vendor should state clearly what improvements the program
will bring about and in what time period. And the product
should come with a training schedule that will help you
judge whether it is right for you.

Brain training could be the best New Year's resolution
you'll ever make. With the right level of commitment it can
bring about a big jump in mental ability and set us on the
road to long-term brain health.

Oxford-trained scientist, author, and technologist, Martin
G. Walker is a member of The British Neuroscience
Association, Learning and The Brain, and MENSA. His company
(http://mindevolvesoftware.com) Mind Evolve Software

publishes free information on the field of neuroscience and
brain training as well as effective and affordable
(http://mindsparkebrainfitnesspro.com) brain training
software under the brand name Mind Sparke.

5 Questions To Ask About Meal Replacement Diets

So you've decided to start a meal replacement program.
Before you begin however, you need to ask a few simple but
helpful questions. Protect you health, and save yourself
some money by first asking the following five questions:

1. Does the program work? The first question may seem
obvious, but many do not even bother to ask. Does the
program actually work? Your goal in being on any diet is
weight loss. Stray away from programs that cannot prove how
well they work or that do not provide any guidance or
support. If a program does what it says, it should be able
to provide success stories from some of its customers. If
it can't you should start looking elsewhere.

2. What kind of professional supervision is provided? A
meal replacement program should only be undertaken with
proper medical supervision. Medical evaluation and
emotional support are both very important in any weight loss
program, especially a meal replacement program. If you are
investing your time and money in a program, it should offer
you professional guidance by qualified professionals.

3. What kind of ongoing maintenance support do you offer?
Losing the weight is only the first step. It is the very
beginning of a lifelong change in lifestyle and dietary
habits. You will need support to stay on track once you've
reached your goal weight. Choose programs that help keep
you motivated and connected with follow up support, and
offer options for intervention should you start to regain
weight.

4. How much does it cost? The important point of this
question is not that you should try to skimp out and choose
the "cheapest" program, but you should choose a program that
gives you your money's worth. You could end up paying
thousands of dollars for food, enrollment fees, and other
hidden fees for a regimen that is poorly designed that
doesn't work. Furthermore, it may offer no training or
support. However, a program that is less expensive could be
highly effective. All in all, choose the best program that
fits your budget.

5. Are there hidden fees, and can you get a refund? A true
sign of confidence is a weight loss program that offers a
money back guarantee. A program that is confident in what
it can do will have no problems with offering to give you
your money back if you are not completely satisfied with the
results. Also, be careful of hidden fees, like additional
consultation and supplement fees. Reputable weight loss
programs will always be upfront with what it's going to cost
you to participate.

Relaxation And Stress Management

Many people get caught up in their day to day lives and
focus on the future which can bring about anxiety or stress.
Stress can cause many problems such as concentration issues,
lack of good judgment, negativity and lack of productivity.
The best way to combat these feelings of stress is through relaxation.
Relaxation plays a key roll in leading a healthy happy life.
Relaxation takes as little as ten minutes a day and can be as simple
as breathing exercises, or as challenging as a kick boxing class,
the choice is yours.

Relaxation can happen anywhere, at work, at home or on a
little deserted island off the coast of Mexico. Unfortunately
not everyone can take a nice vacation to that dream island or
a seven year sabbatical. Many need to learn to relax in the
comfort of their own homes and lives. The key is to find something
you enjoy and teach your mind to relax when you do it.

There are many ways in which you can relax. Finding your
method is really your biggest obstacle, but it is easy, just
think about what you enjoy most. Maybe you like listening to
music, reading, meditating or walking. Any of these
activities can be a relaxation method and can be scaled down
to as little as ten minutes.

Watching TV, listening to music, surfing the web and
reading all offer a break from regular day to day
situations. They each create an alternative world that is
entirely your own. Your mind visually escapes into a place
that is different and exciting instead of dull, boring and
always the same as so many of us think our lives are.

Learning to control your breathing and meditation can be a
little more complicated since you must learn these
techniques in order for them to work properly. Meditation
can help you learn to reflect on situations and to control
your breathing to calm your mind. These techniques need to
be mastered and exercised in order to achieve the maximum
result. Once you have achieved your goal, you can relax at
the drop of a hat and find inner control in as little as ten
minutes.

Other people prefer to hit the gym to relax. Some like to
run, walk or lift weights. Others might prefer cycling,
kick boxing or tai chi classes. Running and walking burn off
excessive built up energy, however not everyone wants to run
a marathon. For them there are other types of classes which
sole purpose is relaxation such as yoga. Many people choose
to skip the classes and gym all together and simply walk
their dogs in the park.

Your body will tell you what it likes and what it doesn't
like, you just need to learn to listen. Take note of what
worked and what didn't while you were practicing different
relaxing techniques. If one doesn't work don't be afraid to
try a different approach. Make sure to keep yourself
motivated by reminding yourself you will be healthier and
happier in the end and think how nice it is to do something
enjoyable.

Teaching your body something new is always a challenge,
however once you get the hang of it, it is like riding a
bike, your body won't forget how. It is important to find an
activity which you enjoy and know you will stick with, but
you must make a conscious effort to remind and train your
body to relax while performing this task. It may take time,
but in the end the rewards will be fantastic for your mind,
body and lifestyle.

Panic Attacks and Anxiety

Although panic attacks and anxiety can be related to each
other, they can also be completely separate entities with
their own set of symptoms. Either of these conditions can
become problematic if the symptoms escalate beyond the
normal range. It is at this point, that treatment will need
to be sought.

Anxiety is a reaction to stress, and this is considered to
be normal. It is something that can help someone deal with
tense situations in different areas of one's life, such as
at work, school, or just something that requires facing a
crowd of people. If anxiety starts to become an excessive
and irrational dread of facing everyday situations, it has
crossed into the area of a disabling disorder.

Panic attacks and anxiety differ in the fact that, while
anxiety usually builds to a point, panic attacks can hit at
any time with no warning. Unlike anxiety, a panic attack is
an irrational fear of something that can't be named. There
is rarely any obvious reason for the feelings of panic, and
is much more intense than the feelings of anxiety or being
overly stressed.

One out of every 75 people in the world will have a panic
attack at some point in their lives. The good news is that
most of these adults will never have another panic attack.
However, these statistics show that panic attacks and
anxiety are the most common emotional disorders, even more
so than bipolar disorders, ADHD, depression, OCD
schizophrenia, phobias, and alcohol abuse. In addition to
this, people suffering from panic and anxiety disorders
rarely go looking for help with their problem.

Of course, there are similarities between panic attacks and
anxiety attacks, and anxiety attacks can lead to panic
attacks. Suffer from enough anxiety and it can escalate into
a panic attack. So if you begin to find yourself becoming
overly anxious, it's time to get help in bringing it under
control before it gets too much to cope with.

Panic attacks and anxiety are not pleasant and can actually
become quite debilitating. But people who suffer from
anxiety or panic attacks can take some comfort in knowing
there is help around to lead a regular life. All it takes is
asking for the help you need.

Is There A Link Between Coffee And High Blood Pressure?

It's no surprise to my friends and family that I pride
myself on living a healthy lifestyle. This is why, I
suppose only half-joking, that they refer to my Grande
coffee from Starbucks as my "vice."

A friend recently told me to "watch out," while at Starbucks
the other day as I drank my coffee because her doctor told
her that coffee can contribute to high blood pressure, or
hypertension.

Watch out? My friend was telling me this quite literally,
as she was exhaling cigarette smoke. Did her doctor mention
that this behavior is far more a contributor to high
blood pressure?

Did the doctor actually state that more than anything, my
friend's overindulgence in food, smoking and sometimes
alcohol largely caused her hypertension but she only heard
"coffee?" Hard to know but I was curious, why did the
doctor even list coffee as a contributor?

To date, there is no definitive evidence that coffee leads
to the development of high blood pressure.

Some studies have shown that drinking coffee does raise
one's blood pressure slightly, but only temporarily. In
fact, these same studies have shown that over time, this
slight increase in blood pressure is reduced.

Researchers are starting to notice that the reason coffee is
so often associated with the actual contributors to
hypertension (cigarettes, and obesity) is because many
people tend to combine drinking coffee with these bad
behaviors.

Does this mean that coffee causes hypertention? No - it is
not coffee's fault that some people cannot drink a cup of
coffee without partnering it with cigarettes and/or over
eating.

While I'm always excited to read about amazing results from
people who've given up coffee and reduced their blood
pressure, I'm even more interested in knowing what other bad
behaviors where dropped when these people gave up coffee.

I believe moderation truly is the key as far as coffee (and
well, everything) is concerned. I like my coffee and will
continue to drink my occasional cup until proven otherwise.

LDL Cholesterol And Heart Disease

Cholesterol is a substance that is found in our blood. It is
usually associated with other substances, notably the
lipoproteins named LDL and HDL. The association with HDL is
good for our health whereas the association with LDL is bad.
Let us find out how these associations actually affect our
health and how we can guard against their adverse effect on
our health.

HDL cholesterol is beneficial to the body and must be
transported to all parts of the body by the bloodstream,
whereas LDL cholesterol must be eliminated from the body via
the very same bloodstream. The body has a mechanism to
regulate the levels of LDL cholesterol and HDL cholesterol
in the blood. Bad eating and lifestyle habits cause the
cholesterol levels to exceed the normal healthy bounds thus
overloading the regulatory mechanism. If this condition
continues for a long time our health is jeopardized.

LDL cholesterol tends to stick to the inner walls of the
blood vessels it moves through. The coating reduces the
blood flow through the affected vessels. This means poor
circulation which translates to poor health. The coating may
increase to an extent where the blood vessel is severely
constricted. This condition is known as arteriosclerosis.

If this situation carries on for a long time, the blood flow
is obstructed and the blood pressure increases leading to
overloading of the heart. The plaque can accumulate to such
an extent that it completely blocks the blood vessel, or it
may get dislodged from one location and lodge itself in a
narrower blood vessel, like a capillary, creating a blockage
there. Blood supply is choked off at that point, and leads
to blood starvation in the region beyond the blockage.

If this blood starvation occurs in a critical area of the body,
as for example in the brain, then we get a crisis. The
affected area of the brain shuts down and this leads to a
'stroke' wherein the body experiences paralysis in those
areas controlled by the area of the brain which has shut
down. If the blood vessels of the heart are affected by
blockage, then we get a critical situation known as a heart
attack. All this is due to an excess of LDL cholesterol in
the blood.

The best way to recover from this situation is to help the
body to regulate the amounts of HDL and LDL cholesterol. We
can do this by changing over to a low-fat diet, free of
foods that are rich in LDL. Some fats, like the omega-3 fats
found in fish, are actually helpful in reducing LDL
cholesterol. So we should include fish in our diet. Drink a
lot of water to increase blood circulation and excretion.

Check the medium your food is cooked in. Stop using
polyunsaturated vegetable oils because they change to
trans-fats on heating, and trans-fats are harmful for
health. Use olive oil instead, because it is a good cooking
medium. Just this much is good enough to bring about a
drastic reduction of LDL cholesterol.

Smoking actually helps to elevate the LDL cholesterol level
in the blood. Give up smoking and see the LDL cholesterol
beat a hasty retreat. Follow the other steps in this article
to ensure your freedom from a dangerous heart condition.

A stressful lifestyle adds fuel to fire if you have an
excessive LDL cholesterol level. Tension adds to the high
LDL cholesterol situation, whereas a tension free lifestyle
actually goes a long way to decreasing the LDL cholesterol
level.

If you (or a near one) suffer from a high LDL cholesterol
level, don't get all stressed about it. That will be
counter-productive. You should be positive instead. You can
do a lot to bring the LDL cholesterol levels down to normal.
Start having a good, healthy and balanced diet. Increase the
amount of your activity. Start exercising, and continue to
do so regularly. Stop smoking altogether. Not only will your
bad cholesterol level get itself back to where it belongs,
but your exposure to heart attack and stroke will disappear
as well.

8 Reasons Why Building Strength Should Be Your Primary Goal

Read this article right away to find a number of good
reasons why I think building strength should be your most
important goal (although you just want to build mega-muscles
and nuke lots of fat)...

1. Strength Training Is More Efficient:

Ever needed to lift something heavy? Move fixtures? Lift your
girlfriend up and pin her against the wall for a sizzling
make out session? All those things require strength, not
necessarily muscle size.

Actually, at times having extra muscle is not beneficial -
it weighs more, as a result if you have to run or walk long
distances it takes additional calories to sustain, in short you
have to eat more...

2. Building Strength Takes Less Time:

Majority of expert weightlifters spend up to 6 days in the
gym and some even do twice a day workouts. If you're like me
(or most people) lifting weights isn't your permanent job, and
therefore not likely to spend that much time in the gym.

You can turn in super strong training 3-4 days a week, and
spend not greater than 20-30 minutes in the gym each time -
That means you could be consuming 2 hours in the gym vs. 12.
It doesn't take long to improve strength.

3. Building Strength Is Encouraging:

Nearly no one has any goals when they go to the
gym, they think "I want to look better" but that's unclear
and open-ended. Knowing you want to add 5lbs to your
deadlift whenever you come in the gym though is VERY
motivating.

Plus, watching the weights build and seeing how far you've
progressed over the course of time is very motivating and
makes you want to keep going back to the gym.

4. Strength Makes It Simpler To Increase Volume:

Most weightlifters these days don't recognize that guys like
Arnold and bodybuilders from his day all did powerlifting
routines early on in their careers to build high starting
levels of strength and power.

They had a matchless "dense" look to their physiques from
all this heavy weight training. And were able to employ
heavier weights when it came to doing out-of-date
bodybuilding style set/rep schemes - so it was much easier
for these strong lifters to build muscle.

5. Better For Well-being:

There's been much contemporary research that shows strength
training helps to avoid age related diseases and
deteriorating diseases.

Losing muscle mass is an expected upshot of
aging, but strength training in particular will tell your
body to "hold on" to muscle mass as it needs it to continue
lifting weighty stuff. Also, your bones will become stronger
as well to support your framework of muscle mass.

6. Improves Self-Confidence:

There's nothing better than KNOWING you can lift a heavy
weight off the floor or press a heavy weight up on top of
your head. Or knowing that you have the strength to pull
yourself up and over a wall, up and over the edge of a cliff
and things like that. Knowing you are as strong as you look
is a big confidence booster.

7. Strength Training Is Better For Sports:

Strength is the source for all other physical qualities.
Boosting your strength enhances your power, explosiveness,
speed, agility, endurance, and the like.

Numerous sports - particularly martial arts -
require athletes to have high relative strength. They need
to be extraordinarily strong for their size since they have
to stay within a particular weight class.

There's nothing worse than putting on 20 MORE pounds of
muscle you have to carry down the field, or move around the
ring to avoid getting knocked out - and that 20 pounds of
muscle is doing you no good.

8. Strength Training Is Excellent For Females:

Nearly all women don't want to be like the hulk. They don't
want to gain 20 pounds of muscle. They just want to get
"toned". As I mentioned earlier, strength training is the
greatest way to get the toned look.

So if you're a girl you can get strong very quickly and
improve your health and quality of life without taking away
from your femininity in the least.

Why Interval Training Is The Best Way To Lose Body Fat

Interval training is effective because it makes use of a
diverse range of fat burning methods, leaving you lean and
mean and in control. The fat-burning techniques include such
things as steady state cardiovascular workouts, high
intensity interval training, and weight training, among
others.

Interval training is an approach where you alternate between
intense and easy workouts while resting in between. Your
workout will be in intervals, this way you provide your body
with the best exercise and you will burn the greatest amount
of fat as possible. This is the perfect solution for those
who want to lose a few pounds and be in top shape.

Steady state cardiovascular is working out in an exercise
that is at a fast pace for a specific period of time. You
will stay at that steady pace for the entire duration of the
exercise. Activities like this will involve exercising from
20 to 60 minutes. You want to work out at around 75% of your
maximum heart rate. The biggest benefit of this type of
exercise is it is easy for someone who is overweight to burn
the most calories in just one session.

High intensity interval training will help you lose as much
fat as possible. A person performing this workout will do
different rounds of high intensity mixed with low intensity
workouts. A good example of this would be running, walking
slowly, exercise bike, walking slowly, etc. This should go
on for up to 30 to 45 minutes.

Although the steady state works better to burn more fat in a
single workout, studies have proven that the interval
training works better over the long term. It actually works by
raising the body's metabolism. Although you are burning more
calories in a steady rate workout session, you are actually
burning more in the long run from the interval training sessions.
The reason being that even when you are at rest you are
burning fat. This enables your body to easily shed fat while
making it harder to gain back.

High intensity interval training can be quite hard for
certain people. If you are a low fitness person who is
completely out of shape it would be a good idea to start
with a workout that is less intense prior to starting on
something such as this.

Want the best interval training program to blowtorch
body fat and build muscle, all with little or no equipment
and only 3 short sessions a week? check it out NOW =>
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Check Out These 5 Powerful Foods For Detox And Weight Loss

So you want to start your weight loss detox program and
don't know where to begin. First of all you need to change
your diet. There are some foods that must be in your diet if
you want to detoxify your body and lose weight.

Here are the 5 powerful foods for detox and weight loss:

1. Lemon

It helps cleanse the lymphatic system.Among other important
phytonutrients it contains phosphorous that ensures the
proper functioning of the nervous system and sodium that
helps the toxins elimination process and supports the liver and
gallbladder.The liver plays an important role in the fat
metabolism. Keeping the liver healthy will help you maintain
your ideal weight. Drink 1 glass of hot water with a thin
slice of organic lemon first thing in the morning to
stimulate the liver.

2. Avocado

It is an important source of glutathione, an anti-oxidant
that protects the liver. It binds with fat soluble toxins and
makes them water-soluble so they are easily excreted from the
body. For example, it binds with alcohol and helps the liver to
easily excrete it from the body thus protecting the liver from
damage.

3. Ginger

It has the ability to stimulate the digestive system.

4. Apple

It is a source of vitamin C and quercetin that help lower
the fat level in the body. It is also a source of vitamin E,
biotin, folic acid and other important phytonutrients and
promotes healthy muscles, nerves and the respiratory system.

Pectin is a fiber found in apples as well as beets and
citrus fruits. It binds to toxic heavy metals, preservatives
and additives and helps their excretion. All these
substances are a big burden on the digestive system and
promote weight gain.

5. Beetroot

This is a widely used detoxification aid. It contains
magnesium, manganese and folate. Beetroot is among the best
vegetable liver-cleansers. It also contains methionine that
helps reduce the cholesterol level.

Check out Fat Loss Foods for the 110 amazing fat fighting foods
guaranteed to melt stubborn body fat

How To Enjoy Eating Out Healthier

Dining out is a big part of our lives. Maybe you are eating
out frequently because you entertain clients. Perhaps you
don't like eating out. Regardless, if you want to keep a
nice fit body, restaurant meals will give you a huge
obstacle to overcome. In fact, eating out at restaurants is
one of the biggest reasons why so many people fatten up
while traveling.

I'm going to give you some very simple tricks you can use to
eat more healthy while dining out and stay lean.

The 3 vital things to avoid in restaurants are:

1. Any sodas, juices and other sugary foods (except fresh
fruits, which are great).
2. Deep fried foods (anything dropped in a scorching bath of trans fats).
3. Refined starchy foods.

Skip these 3 culprits and you'll eliminate most of the major
food sources that do the worst damage to our food supply -
trans fats, refined vegetable oils, refined starchy
carbohydrates, and refined sugars.

What you should try to do is, to skip the bread, skip the
french fries that come with every single sandwich on every
menu known to man, and reduce all of the heaping portions of
pasta and rice that are often loaded on your plate as well.

Substitute a salad for the typical french fries, pasta, or
rice, that most restaurant meals come with. And of course
eat your meat and other vegetables as usual.

Almost all restaurants that I have been to will always let
me substitute vegetables or a side salad for the french
fries or chips that come with all burgers or sandwiches.

Just a quick side note, it amazes me how many people
scrutinize my substitutions of veggies for fries by telling
me that I am 'not living' because I refuse to eat deep fried
french fries... are you kidding me! If french fries are your
idea of 'living it up', you need to get a better hobby!

Ironically, the same scrutinizers are the very first to
complain that they're fat, overweight and have tried
'everything' to lose their big guts. I'm not sure why people
think eating deep fried foods equals 'living it up'... I'm
for moderation with many things, but 2 things that should be
totally removed from every diet because they are simply
dangerous... is sodas and fries!

Take a look at the typical difference a simple substitution
makes between choosing smart and doing what other people
do...

Most people will eat a meal out such as this:

* soda or other sweetened drink (and no, diet sodas are
NOT healthy!) * Burger or sandwich * chips
or french fries.

A MUCH smarter alternative if you care about your body and
health is this simple change:

* Salad or fresh raw veggies * Burger or other
delicious sandwich * unsweetened iced tea or water (no
diet pop - unless you like to drink poison!)

Make these 2 simple substitutions and save at least 400 -
900 calories every time you dine out... AND you are cutting
out the most harmful foods to your body as well by avoiding
the evil trans fats of deep frying foods and high fructose
corn syrup from the fries and soda.

On a side note: a semi-secret method to eat full portions of
breads, pasta, and rice, and actually get away with it
without packing on the extra fat is to schedule a high
intensity full body resistance training workout before your
scheduled meal time. This can be free weights or body weight
training.

It may be hard to fit the exercise into your schedule right
before a meal, if you can, the meal can be your
'post-workout meal'. After this high intensity resistance
training workout, your body will handle a higher amount of
carbs than it normally can to help replenish the muscle
glycogen depletion it had during the intense exercise.

Your typical moderate cardio exercise will NOT cut it for
this... it must be a high intensity resistance training
workout to deplete enough muscle glycogen to handle
restaurant portions of carbs.

I hope these dining tips help you choose smarter and
healthier for a leaner body next time you eat out.

Losing Weight and Gaining Muscle

How do I lose weight? This is a question that I am asked almost daily and I would love to sit and chat with every single person who wants to know. So, I have put aside some time to talk with you about the subject. The factors involved in a successful weight loss program are energy input (calories), energy output (exercise), and mental readiness.

Let’s talk mental readiness. What does that mean exactly? Mental readiness is coming to an acceptance of needing a change in your life. Sometimes this comes with a wake-up call from a doctor telling you that your cholesterol, triglycerides, or blood pressure is too high. Another may be your physician plain and simply stating that your weight is a factor for these issues or others and could lead to a diabetic or heart condition. Many times it comes from our inner selves reaching a point of not liking who we see in the mirror and desiring to change. It is in that moment that true willingness to commit to eating healthy and exercising regularly can be achieved.

Moving on to how to start a weight loss program. First, are you going to try this on your own or seek the assistance of a personal fitness trainer/counselor? It is very important either way to educate yourself. Purchase a few books that catch your interest….shy away from trends or fads…..stick to the realistic approaches on this subject. This means thumbing through a few books that embrace eating nutritious foods throughout the day and regular exercise. As much as you want things to change in an instant, your program must be designed and carried out in a healthy manner. Losing weight and incorporating a new active lifestyle happens one day at a time. Days turn into weeks and before you know it, you are on your way to losing your first 10 lbs. Another avenue you may consider is to seek the help of a personal trainer/nutrition counselor. The knowledge of a qualified personal trainer can really push you in the right direction, educate you on nutrition, exercise, and motivate you through the first few months. A qualified personal trainer will have a degree in the field, international certifications, medical training, and if an independent contractor, will be licensed and insured. Always interview at least 3 trainers before deciding on the one you will be investing your time and money. Do not be afraid to ask questions regarding the trainer’s qualifications, years of training, continuing education, client success stories and if you could speak to past clients.

Let’s begin the journey of successful weight loss. It is important to know where you are and plan realistic goals. In order to discover where you are, an assessment of your body composition (lean to fat ratio), measurements, and aerobic fitness needs to be administered and recorded. This will give you starting numbers to work with, and a re-evaluation conducted in 12 weeks should show an improvement in all areas. Any qualified personal fitness trainer should be able to do this for you. Always have the same trainer re-assess you for accuracy since not all trainers use the same assessment protocols. In addition, a personal fitness trainer or nutritional counselor should be able to review your current eating habits, calculate your BMR (Basal Metabolic Rate: calories burned throughout the day when not exercising), and be able to educate you on healthy food intake, how often to eat, and what to eat.


Let’s look at the steps. First, when applying physical changes to your life, always consult with your physician before you begin. Once you receive the green light, educate yourself by reading and/or hiring a personal fitness trainer. Schedule an appointment to have an assessment completed that includes head-to-toe measurements, body-fat composition, resting heart rate, and recovery heart rate. In addition, educate yourself on healthy eating through books, or again schedule an appointment with a personal fitness trainer or nutritional counselor who will review your current eating habits, calculate your BMR and activity calories, and through information gained be able to inform you on how many calories to intake, what the calories should consist of, and when to eat them.

The information gained from your appointments: measurements, body composition, resting heart rate, recovery heart rate, BMR and calories to intake, should leave you with a positive feeling that you have all that you need to start your program and be successful.

A few ideas that should be shared with you are to start keeping a journal of your food intake and daily exercise. Your nutrition should contain at least 50% complex carbohydrate intake since it is our number one fuel source, moving to approximately 40% protein, and 10% fat. The percentage values will vary for each person and the goals trying to be achieved. Examples of good carbohydrates are whole grains, vegetables, and fruit. Excellent protein sources are lean meats such as boneless/skinless chicken or turkey breast, albacore tuna, egg whites, and whey powder. Include essential fats through flaxseed oils, nuts, natural omega 3s in fish such as salmon, and olive oil. Also, normal hunger occurs every 3 hours so do not allow yourself to feel hungry and eat every 2 ½ hours. This will boost the metabolism and keep the calories burning throughout the day. If you think for a second that your body does not know you are holding back….think again. In order to fuel an engine, you have to tank it up or put wood on the fire to fuel the furnace…..otherwise….shutdown. Without adequate calories, the body will store in reserve what it thinks it needs for fuel…..the number 2 energy source…FAT.

Your fitness program should be progressive…..start slowly and increase the intensity as you go along. Expect Delayed Onset Muscle Soreness (DOMS) when beginning a new program. This is your body’s way of letting you know that you did something different with your muscles….and that is a good thing! The soreness should not be debilitating, but definitely let you know that you exercised. With each workout, the DOMS will still be evident, but not overwhelming. You come to accept and even invite that you challenged yourself. It is suggested that cardio be implemented at least 4 times per week in your training zone, with weight resistance training at least 2 times per week. Also, you should be able to complete your workout within 60 minutes. Think about that…..60 minutes out of your 12 hour day…that is very doable. This is where the wonderful calendar comes in…pick your days and times for your workout and keep your appointment!

Lastly, the combination of healthy food intake and regular physical activity should allow you to reach your fitness goals. Give yourself time to reach them…do not become overwhelmed of how far in the future it may seem. Even if it takes one year….how long have you lived as you are? A year will go by quickly, 6 months like a flash and 12 weeks in an instant. Also, challenge yourself to drink at least 2 quarts of water daily with your new program. Your system will love the flush and your skin will probably look the best it has ever been. Once you have adapted to 2 quarts per day, move to 3, and graduate to a gallon. It is important to allow a rest or recovery day per week. Exercise good nutrition and water intake during your non-workout day. Remember to allow for an 8 hour sleep cycle each night for your overall health and especially muscle recovery.

I want to really break down this program to basic form:

1. Make a commitment to yourself to start a new healthy lifestyle and go for it!

2. Seek the assistance of a personal fitness trainer or if a truly disciplined person, educate yourself through reading materials.

3. Have an assessment completed and BMR/activity calories calculated.

4. Eat 5-6 small meals a day using your BMR calculations to determine how many calories to eat daily and per meal calories that include complex carbohydrates, lean protein, and fat.

5. Drink plenty of water…start with 2 quarts and increase as your body adapts.

6. Implement aerobic fitness (cardio) in your training zone at least 4 times per week.

7. Implement progressive weight resistance training at least 2 times per week.

8. Allow a Recovery Day or non-workout day.

9. Plan to get at least 8 hours of sleep per night.

10. Journal, Journal, Journal.

I enjoyed writing this article for you and I hope it answers most of your questions regarding weight loss while gaining muscle, how to implement a healthy nutrition and exercise program, and the motivational tools to start. If you have any questions, please do not hesitate to contact me at http://www.fitness-4-you.com/.

Take care and Stay Healthy!

Darla:)

Why Is Burn The Fat, Feed The Muscle The Best Selling E-Book In Internet History?

Burn The Fat, Feed The Muscle is the #1 best selling diet
and fitness ebook in the history of the Internet. In fact,
it's one of the best selling e-books on ANY subject in the
history of the Internet -... And there's a reason why...

It's because thousands of women and men of every age are
burning off BODY FAT - not muscle or water weight - and
they're doing it naturally, without supplements, pills or
"magic potions," simply by using the proven,
scientifically-accurate and common-sense advice found inside
this amazing diet and fitness guidebook.

Tom Venuto, a respected fat loss expert, natural
bodybuilder, and personal trainer, has not just pumped out
yet another "diet program" into an already over-saturated
market. Tom's Burn the Fat can be more accurately described
as a "Fat Loss Bible." It is quite simply one of the most
complete, detailed, and precise guides to fat loss you will
ever read. What makes it so much different from other weight
loss publications on the market?

Well first of all, it's not a "weight loss" program,
it's a "fat" loss program. This may seem like semantics
or wordplay at first, but once you've read just the first
three chapters, there will be no doubt in your mind that
pursuing "weight loss" is not only the wrong goal, it may
be the reason that you've failed to reach and maintain your
ideal body weight. Burn The Fat shows you exactly why it's
fat you must lose, not "weight" (which includes muscle,
water and other lean tissue) and then goes on to show you
exactly how to do it.

Secondly, what makes Burn The Fat different is the amount of
attention that is paid to each and every element of
successful, healthy, permanent fat loss. Burn The Fat not
only thoroughly dispels the lies, myths and fallacies
surrounding a very confusing subject, it is simply the most
detailed book about fat loss ever written. By reading Burn
the Fat, Feed the Muscle, (or better yet, "studying it"),
you will learn more about fat loss than you could from an
entire semester of nutrition classes or from an entire shelf
of mainstream diet publications at your local bookstore.

You may be wondering, "Is this a low carb diet? A high
protein diet? A high fat diet? what type of program IS
it???" The truth is that Burn the Fat is neither a high
protein diet, or a low carb diet. That's because with the
information in this book, you will be able to easily
determine your own ideal protein, carbs and fats ratio. You
will be able to analyze your body type (are you an
endomorph, ectomorph, or mesomorph?), you will determine
your BMR (Basal Metabolic Rate, or the amount of
"maintenance" calories your body requires every day), and
you will find out whether you are carb tolerant or carb
intolerant.

This personalized approach makes perfect sense because each
of us is a unique individual and no two people are exactly
alike in terms of body physiology and personal goals.

One of the most powerful chapters in the book is the first
one called, "How To Set Powerful, Compelling Goals That
Will Propel You Forward and Charge You Up with Unstoppable
Motivation." In this chapter, you will learn what is
probably the ultimate secret to burning fat and getting in
shape... and it has nothing to do with diets, supplements or
training programs. There's also a great quote in this
chapter from the legendary Green Bay Packers coach, Vince
Lombardi...

"The dictionary is the only place success comes before
work. Hard work is the price we must all pay for success."
That line does a nice job of expressing the "no quick fix"
philosophy behind the entire book. In the rest of the book,
you'll learn the complete and exact mechanics of fat loss -
explained on both a scientific and a practical level (which
you can easily apply in your own daily life in terms of what
to eat and how to exercise to burn fat).

If there is any drawback to the Burn The Fat ebook, it's
that it contains so much information, that some readers may
find it a bit overwhelming. Those who are looking for a
"Cliff's Note's" quick start type of fat loss program,
might be a bit intimidated at first. The good part however, is
that even these types of readers can feel confident and
assured that it will be worth the effort because this will
literally be the last book they ever have to buy on the
subject.

Who will benefit most from Burn the Fat?

In the broadest sense, anyone and everyone who needs to lose
weight will benefit from Burn The Fat. Men, women,
bodybuilders, fitness enthusiasts, and especially motivated
individuals and avid readers will love this book. Although
it was written by a bodybuilder, this book is certainly NOT
just for bodybuilders.

It's all about intelligent eating choices, planning,
hard work and lifestyle change. As Burn The Fat author Tom
Venuto says,...

"Burn the Fat is simple, but it's not easy."

In terms of graphic design, Burn the Fat is a clean and
professionally formatted PDF e-book. It's a little on the
plain side, being just text, but that makes it ideal for
printing and reading in the comfort of a favorite chair.
Because of it's size, it does require a robust printer and
a good stack of paper.

Initially, some people might think that Burn the Fat is priced
a little on the high side because $39 might seem like a fair
chunk of money for an ebook download. However, with the
amount of information contained within Burn The
Fat's 340 pages, along with the special bonus ebooks and
reports that come with it, you'll see its not only worth
the $39, but many times that amount.

As with any how-to publication, you're not really paying
for the materials used to compile the document, but for what
the information can do for you, and clearly, this
publication has changed many lives and the hundreds of
testimonials and success stories found on the Burn The Fat
website are proof of that (I recommend you take a look at
that "testimonials" page on the Burn The Fat website
because some of the before and after transformations are
simply incredible - as well as inspiring).

The Bottom line?

Anyone looking for a quick fix solution to fat loss, anyone
looking to be told fairy-tales, and anyone looking for a
"magic bullet" offered by the likes of body wraps, fat
burning pills, diet shakes, or "fat-burning" creams and
gels might be best advised to steer clear of Burn the Fat.

On the other hand, anyone tired of "spinning their wheels"
going nowhere, who wants the truth about fat loss and who is
ready and willing to put in the hard work and discipline and
make the lifestyle changes necessary to get a fat free body,
will find Burn The fat to be one of the best investments
they ever made in their lives. Click here to learn more
about Tom Venuto's Burn The Fat

Scared Of Losing Your Hair?

Although perhaps not desirable, hair loss is quite normal.
The list of all the possible causes is exceedingly long but
it is a common problem that affects millions of men, women,
and children. Although there are a number of fancy names for
types of hair loss, the correct medical term is Alopecia.
The most common type of hair loss in men is genetic; known
as male pattern baldness, it affects close to 95 percent of
males.

What most people don't know is that if your hair loss is
only moderate, it may be that your eating habits are causing
the problem and your diet needs to be assessed. The reason
for your condition may be at your work place if you deal
with chemicals or cosmetics, but some other reasons may be as
a consequence of personal situations such as stress, mental
tension or a hormonal imbalance.

In fact, hair loss is also common among women as they age,
although with women a thyroid condition is one of the more
common causes. By the time they reach sixty, forty percent
of women around the world will have experienced loss of some
form or another. Some women also have a hair loss problem
when they are pregnant; often lasting many months after the
child is born. In America approximately thirty million women
suffer from female pattern, hereditary baldness at some
point in their lives.

People who suffer with permanent hair loss now have a
relatively new but popular treatment called surgical hair
restoration which is considered to be the ultimate solution
to an increasing problem. It involves the process of
transplanting hair follicles from one area of the scalp to
another. Hair follicles that are healthy and undamaged are
taken from the scalp and transplanted to an area where the
follicles have been damaged for whatever reason. The
process only requires local anesthesia and is carried out on an
out-patient basis but has become one of the most regular
forms of hair restoration for men. Many women are now deciding
on hair transplant surgery as a method to hide scarring cause by
facelifts for example.

The most successful hair transplants are those where the
recipient tries to maintain his original looks and not to
attempt to appear like someone else. Existing medical
conditions could cause problems so these must be sorted out
before any hair transplant treatment is considered.

Even though hair restoration is a cosmetic procedure,
aspects involved are different from other forms of cosmetic
surgeries. Fortunately, the science of hair loss and hair
restoration is constantly advancing, so if you do not
respond to other medical treatments, surgical hair
restoration may be the only truly permanent solution to
baldness.

What You Can Do With Celery Seed

If you have simply bought yourself some celery seed on a
whim, or you are simply interested in finding out what it
can do for you, there is some information that you should
know about the seasoning celery seed. This seasoning has
been around for quite some time in a wide variety of
cultures, and you will find that with a little bit of work,
it can be easily integrated into your diet. Take some time
to look around and see what celery seed can do for you!

What is Celery Seed?

Celery seed comes from a plant called apium graveolons, not
the celery vegetable. There are a lot of other small, brown
seeds, which are similar in appearance, but the unique smell
of celery seed gives it away. They smell just like celery.
When you use celery seeds in your recipe, whether you are
making crockpot chicken noodle soup, a salad dressing, or a
vegetarian casserole, you will find these seeds impart the
flavor of celery without having to add stalks of celery to
the recipe.

How Can You Use Celery Seed?

You can use these seeds to flavor soups and salad dressings
as well as in pickling. Chicken noodle soup has a real kick
if you add some celery seed. If you suffer from bronchitis,
gout, arthritis, and various other inflammations, celery
seed is a scientifically proven homeopathic remedy.

Because celery seeds have a significant concentration of
phtalides, you will see that it has some scientifically
provable qualities as a sedative and a muscle-relaxant.
Consumption of celery seeds also leads to an antioxidant
effect.

How can I make a good celery seed salad dressing?

As well as being an excellent ingredient in homemade chicken
noodle soup, celery seeds are found in many types of salad
dressing. You can make your own by combining a teaspoon of
salt, a teaspoon of celery seed and a teaspoon of dry
mustard. Next, add a teaspoon of onion juice and trickle in
a cup of salad oil and a third of a cup of vinegar slowly.
The resulting dressing is mild yet tangy and is very tasty
on vegetable or fruit salads. You might prefer to add sugar
and pepper, depending on your taste.

What Foods are Good with Celery Seeds?

Celery should be added when you feel the recipe would suit
it. With a bit of experimentation, trial and error you might
even be able to come up with some fabulous new recipes.
Homemade chicken noodle soup is known for being extra tasty
with added celery seed, or crockpot chicken noodle soup if
you are at work all day and want to come home to a ready
meal. If you normally add celery to a certain recipe, try
celery seed instead for a change in texture. Coleslaw and
chicken potpie are other recipes, which suit a celery seed
flavor.

There are many reasons, as you can see, for using celery
seed. A bottle of celery seed keeps for up to 3 years so there
is no reason not to get some and experiment. Try making
some chicken noodle soup and adding celery seed
to taste. You definitely won't be disappointed with the
results!

Finally! a complete list of which foods are best to eat for
burning 38% more body fat. Discover the 110 amazing
fat fighting foods guaranteed to melt stubborn body fat =>
Fat Loss Foods

How To Get A Flat Stomach In Just 15 Minutes A Day

When it comes to weight loss, one of the most frequently
asked questions has definitely been how to lose belly fat.
That's not really surprising right? I mean, who doesn't want
a flatter stomach? Now while you can't specifically target
the belly when you want to burn fat, I'm going to show you a
really effective way to loose belly fat and strengthen your
abs.

The best way to go about getting rid of any fat is to
perform intense workouts. And to lose belly fat, this is
definitely among the best intense workouts you'll ever come
across.

This intense workout is known as High Intensity Interval
Training (HIIT). Why is HIIT so good? Because unlike
conventional jogging (for some reason, people think jogging
is the best weight loss exercise, when it definitely isn't),
HIIT increases your metabolism such that you will be burning
calories even after you are done with the workout. And here
is another thing really good about HIIT. Unlike jogging, you
can finish one HIIT workout in just 15 minutes. Who says
you have to spend a lot of time to work out?

Here is how you can properly perform the HIIT so that you
get the maximum benefit from it. All you need for this
workout is a good pair of running shoes, a stopwatch and
sports clothes. It's better if you head to the a track for
this workout. After you warm up and stretch, you will start
the workout.

What you are going to do is jog for 60 seconds and then
sprint as fast as you can for 30 seconds, then jog for 60
seconds and sprint for 30 seconds. Continue this for 15
minutes. Just make sure you include a healthy, varied diet.
If not, you will render this workout useless.

Want the best interval training program on the planet?
Get your free workout and meal plan here NOW =>
TurbulenceTraining.com

Attention Deficit Disorder - Fish Oil As An Excellent Treatment

Fish oil is an excellent treatment for ADD. This is how it
works and why.

Studies have shown that children with ADD and ADHD
(Attention Deficit Hyperactivity Disorder) have
symptoms which are similar to that of people who are
deficient with essential fatty acids.

Information published in the American Journal of Clinical
Nutrition says that children "with lower compositions of
total omega 3 fatty acids had significantly more behavioral
problems, temper tantrums, and learning, health, and sleep
problems than did those with high proportions of omega 3
fatty acids." [Vol. 71, No. 1, 327S-330S]

Parents will surely like this natural form of treatment for
ADD kids, and the moment they know that they have several
choices; it makes it a lot easier for them to make a decision.
It gives them the chance to try the natural approach first.

Prescription drugs may be used, but we also need to
consider the serious side effects that can result when
these drugs are taken. Fish oil on the other hand, has no
bad side effects but only endless health benefits from childhood
through old age.

The promotion of this natural treatment for children with
ADD and ADHD is now endorsed by scientists. For example,
in a study that was published in Prostaglandins, Leukotrienes
and Essential Fatty Acids, the authors particularly stated that
treating ADD and ADHD with omega 3 fatty acids is "safe
compared to existing pharmacological interventions"
[Vol. 63, No.1-2, pp. 79-87]

It has become more exciting, as one scientist took time to
review all available studies on omega 3s, and posted a
statement in the Canadian Journal of Psychiatry [Vol.
48:195-203], "that higher dosages of omega-3 fatty acids (2
to 4g daily) may ameliorate the symptoms of several
psychiatric conditions" ? that includes ADD and ADHD.

It is really a brave move to make such a statement, coming
from a scientist. We do not often see scientists becoming
so excited that they would go to the point of using the word
"ameliorate" in describing natural nutrients found in food.

"Ameliorate" refers to making a person feel better or
improve your health (similar to "cure") and would normally
be used for prescription drugs.

It is good to know that scientific studies back up the
need to find ADD fish oil treatment for your kids. And
certainly omega 3 fish oil is a very simple solution. By
simply adding more oily fish to your family's daily diet
plan can jump start things for you.

But this should not mean fish sticks and fish patties.
They are of course made of white meat fish, and do not
contain that much omega 3s. Also remember that omega 3s
are not produced by the body and must come from the diet.

What you need to provide is salmon, tuna, sardines,
mackerel or herring. The more you serve it, the better.
It can be a challenge to get 2 to 4 grams of fish oil daily
just by eating those fishes.

There is an easier alternative, and that is by
supplementing only the finest quality fish oil capsules to
your family's diet. If you prefer this natural approach over
traditional medicines, you'll need to look for a fish oil product
that is a 100% pure and free of toxins, a stable potency and
contains all the eight members of the omega 3 family.

New Christmas Healthy Pancake

Hi Readers!!!!

This morning I was playing around in the kitchen trying to make my fav protein oat pancakes and realized.....no eggs...yikes. I spyed a carton of light egg nog that I enjoyed the other evening while decorating my tree, and said what the heck....well...the egg nog substitute worked like a charm and the pancakes were fluffy, and tasted wonderful. The fun part about eating healthy is just that....eating....THE GOOD STUFF....and this is now my top holiday Good Stuff Pancake....

Holiday Healthy Egg Nog Pancakes

Makes 2 very large pancakes (2 servings)

1 cup rolled oats blended to flour consistency
2 scoops vanilla whey protein powder (usually 25g per scoop)
1 tblsp wheat germ
1 tblsp flax meal
2 tsps baking powder
Light egg nog (enough to make pouring consistency)

pour mixture onto prepared griddle and let cook until bubbles form. Turn over and cook through. Should be fluffy...do not overcook them or they may be dry.

I enjoy mine with honey, but also fav toppings are fat free sugar free maple syrup, and fruit only apple butter.

I eat one and save one for the next morning or another snack meal.

So...in this beautiful holiday cake consists complex carbohydrates, protein, fiber, and healthy fats all to fuel a fabulous body.....

Happy Holidays

Stay Healthy
Darla:)

Stop Bad Breath With These Simple Tips

Practically everybody in the world has had bad breath at
some point in their lives, although you can expect that not
many will readily admit it. Bad breath, also known as
halitosis, is actually a very common condition that may
result from several possible causes, including inadequate
dental hygiene, tooth cavities, gingivitis or smoking.

There are more than 400 different types of bacteria in our
mouth which cause bad breath. These bacteria in the mouth
release sulfur odors. Bad breath is stimulated by volatile
sulfur compounds (vsc), which are released by the break down
of proteins by the bacteria. Most of the odor is brought
about by anaerobic bacteria, which grow on the back of the
tongue. The beneficial effect of anaerobic bacteria is that
they aid in digestion by breaking down proteins. People
suffering from bad breath due to oral causes, are found to
have abnormally high amounts of anaerobic bacteria in the
oral cavity

Besides these bacteria, other sources of foul odor in the
mouth are the leftover food particles themselves. If you
don't clean your mouth properly, bits of food will be left
stuck in the crevices of your mouth and will eventually rot.
Also, regular consumption of spicy foods such as garlic, and
sulfur-rich foods like onion and cabbage, can lead to the
onset of halitosis as well. When ingested, the chemicals in
these foods are mixed into the bloodstream and eventually
released in the person's breath.

A very easy and effective tip in getting rid of bad breath
is to simply brush your teeth after each meal. While eating,
it is inevitable that some food bits will get stuck in
between our teeth or gums. If not removed immediately, these
will attract the smelly bacteria that cause bad breath. The
action of brushing will remove these food particles and
prevent bacteria from building up. You should brush your
teeth after every meal if possible, especially if you eat
foods that are rich in sugar or protein. Another tip to
avoid bad breath is to make sure that you brush the surface
of your tongue as well, especially the rear portion. People
usually neglect to clean that back area of the tongue,
turning it into a very good breeding ground for the bacteria
that you certainly don't want in your mouth.

If you go to your local pharmacy, you can ask for a tongue
cleaner that you can use to scrub the back of your tongue.
However, you can also use an inverted teaspoon for this.
Simply hold the teaspoon with the hollow part facing down
and gently scrape the furthest part of the tongue. Some
people even use their toothbrushes for this.

Another useful tip for the prevention of bad breath is to
always keep your mouth moist. Oral bacteria thrive when the
mouth dries up and there is insufficient moisture. Saliva is
actually very good in preventing the growth of these
bacteria because it has natural antibacterial properties
that can kill these microorganisms. Chewing sugar-free gum
can help here because it stimulates the flow of saliva in
the mouth. Drinking eight to ten glasses of water a day is
also good in maintaining adequate moisture in the mouth
throughout the day.

Baking soda is a great aid in the fight against halitosis.
Although beneficial, some may feel the taste leaves
something to be desired. However, the end result is worth
the effort. If you do not prefer to dip your toothbrush in
the baking soda box, there are several brands of toothpaste
on the market now that contain baking soda.

Hydrogen Peroxide is an effective rinse because it adds
oxygen to the bacteria that thrive in an environment where
little to no oxygen exists, thus effectively killing the
anaerobic bacteria. Although if you do not have this handy
using plain water will also help loosen up the foods and
particles that have become lodged between the teeth and gums.
Adding lots of fruits and vegetables to your diet helps to kill the
bacteria because they are high in acids and fiber as opposed to
proteins and sugar.

So if you don't want to scare off people with your bad breath,
maintaining oral hygiene should be just as important as any
other aspect of your health. Try these simple tips and maybe
you'll get that kiss the next time!

Cardio Is Dead - Get Ready For Turbulence! A Turbulence Training Review

It's Friday, which means review day...

Desperate to burn fat? No time to exercise? Now there is no
excuse, introducing Turbulence Training, the program that
promises maximum fat loss in minimum workout time.
Turbulence Training assures quick fat loss solutions for men
and women who don’t have much time for exercise. This is an
audacious challenge, and the workouts assure maximum results
in only three workouts per week.

Before we check out the plan, let’s have a look at the guru
responsible for the workouts. I’ve seen Craig Ballantyne’s name
numerous times in top fitness books such as Men’s Health and
Men’s Fitness, and also in Oxygen and Shape magazines.
So the plan is no doubt assembled by a respected fitness master.

As a matter of fact, Craig’s reports are always particularly critical of
conventional aerobic cardio exercises. Therefore, if you are
seeking fresh methods to pass 30 or 60-minutes performing
cardio, then this plan isn't recommended. However if you
merely have 45 minutes to exercise, a couple of times per
week, and you have access to just a work bench, dumbbells,
and an exercise ball, then you’ll enjoy what Craig presents
here.

Now among the most asked questions about the program
is simply, "What is Turbulence Training?" Well according
to Craig, it is the combined use of resistance training and
interval training to advance your metabolism, thus burning
more calories and fat between workouts. He says, "Cardio
does not advance your metabolism after physical exercise.
Only strength training and interval training do that - while
you exercise, rest, and eat - your body will be shedding
fat."

Luckily, Craig’s unequaled system of bodyweight
exercises, dumbbell exercises, and interval training can all
be performed at home, with nominal equipment. Therefore,
once more, if you're among those people who enjoys
machines, or cardio equipment, or long workouts, then this
plan is not for you.

These exercise plans are ideal for busy men and women.
However it’s not the type of program that's going to change
anybody into a professional muscle man. If you desire huge
muscles and want to look like a WWE wrestler, check out one
of Craig’s other programs. However the Turbulence Training
program is most effective for burning fat without losing muscle,
so you finish up lean, defined, chiseled and toned, the perfect athletic
body.

And its enjoyable! So many other exercises are
tedious (i.e. drawn-out cardio) or unvaried (i.e. Executing
the identical bodybuilding exercises again and again).
However Turbulence Training utilizes many distinct (but not
soft) exercises, including a few cool, killer bodyweight
movements that will establish a more athletic frame and
develop your functional and core intensity - once more,
entirely with nominal equipment requirements.

I also encourage this system for people who are barely beginning,
as Craig has organized a 6-week basic plan, and a 4-week
intermediate plan besides the 16-week supercharged training
system (PLUS, the Turbulence Training system is accompanied
by a monumental number of bonus exercises for muscle
building, bodyweight alone, progressive fat loss, and even a
female specialized bonus).

Every exercise advances into the next. He’s applied all of
these workouts with hundreds of clients - thus they're secure
and efficient. Certainly, you'll be able to find different systems
that result in you being shattered and barfing after the first exercise,
but Turbulence Training is different. Stiffness is not an issue,
only solutions count! and you're in skilled hands with
Turbulence Training, and Men’s Health expert, Craig
Ballantyne.

In addition, Craig’s Turbulence Training also
incorporates a declaration - essentially, your pledge to
embodying and being dedicated to the plan. It also includes
an ebook on Nutrition Guidelines from expert, Dr. Chris
Mohr, Ph.D., and a comprehensive question and answer
segment, a 21-Healthy Habit Building program, and the
full-blown Turbulence Training exercises for the novice,
moderate and advanced level individuals.

All users will also profit from the Turbulence Training MP3
audio where Craig describes the system, plus you'll be able to
check out each and every single exercise down to the bone,
complete with pictures.

Right, so bottom line. Turbulence Training is NOT…

- Marathon, boring cardio exercises
- A machine-based exercise system
- A muscle building plan to acquire huge mass
- A workout with loads of time
- Wasting isolation exercises
- A limiting eating program

Turbulence Training offers NONE of the above. On the
other hand, Turbulence Training is ideal for busy men and
women who prefer to burn fat in the comfort of their own
homes without an outlay of too much money on equipment or
space on exercise machines. Oh, and you’ll most probably enjoy and
not "dread" these workouts - heck, they'll be complete
before you know it!

If you are even just a little interested, I highly encourage you
to take a serious look at Craig’s system. I was really taken with
all of the Turbulence Training workouts, the bonuses, and Craig’s
incredible,and some would say controversial knowledge. For
what you'll pay ($39.95), it’s by far and away the hottest
bargain in the fitness and fat loss market - rather more
beneficial than diet tablets don't you think?!

And remember… Craig Ballantyne’s Turbulence Training is
endorsed by an 8-week money back guarantee. And this is a
serious guarantee… if you're not totally satisfied, you
will get your money back, no "ifs," "ands," or "buts."
So you simply have nothing to lose.

Click Here To Visit The Program : TurbulenceTraining.com

Here Are 11 Of The Top Weight Loss Tips

Some you may be familiar with and some not. Its never a bad
thing to recap so here goes.

1. Try to reduce your weight by following natural methods as
opposed to artificial methods of taking slimming pills and so
on. Natural weight loss methods include an organic diet
such as whole grain foods, cereals, vegetables, fruits and
salads.

2. Stay motivated. As soon as people start making
efforts to reduce their weight, they get tired as they
expect quick results. They lose their motivation and give
up. It must be noted that a slow and steady weight loss
acquired through natural methods is more sustainable in the
long run.

3. Avoid fried and fatty foods. Take plenty of fruits and
vegetables every day. Fruits and vegetables are rich in
fibers, vitamins, proteins, antioxidants and minerals. They
are more filling so that your appetite is quelled sooner.
They are also low in calories.

4. Take plenty of water. A normal person should take at
least 8 glasses of water per day depending upon the climate.
If you are overweight, you must try to take more water to
flush down the extra waste and toxic matter in your body. Do
not wait to be thirsty to take water. Keep drinking water in
smaller amounts to keep dehydration away.

5. Keep a watch over your portion size. You should eat only
what is essential for you. In any case, do not over stuff
your tummy just to prevent wastage.

6. Do not skip your breakfast. If you are busy, it is
better to carry an apple, a banana or a pear in your bag and
eat it while you are in the train, or on the move. Just don't
eat nothing, especially for breakfast.

7. Do not skip meals because you are very busy. The best
course is to eat in small quantities so as to balance our
calorie intake throughout the day.

8. Understand food labels and claims. Sometimes we do not
find time to read and understand the details of the food
constituents on the labels of the packages. For example, a
package stating that the content is fat free does not mean
that it is low in calories as well. Note that knowledge is
power that can save you from being cheated.

9. Avoid sugary beverages and drinks. Juices, ice creams or
excessive sugar in your tea and coffee may add up to
needless and harmful calories in your system. Avoid them as
far as possible.

10. Keep a journal of your eating habits. Your journal or a
diary makes you conscious of your eating patterns and helps
you to regulate them. Moreover, you may also note down the
benefits or harmful effects of what you eat. It will help
you to make or maintain healthy changes.

11. Daily exercise can help you to burn the extra fat that
you consume knowingly or otherwise. Consult your doctor or
health specialist about the type of exercise that is
suitable for you. Visit a gym, go walking, jogging, cycling and
other games and sports to burn those extra pounds.

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Warp Speed Fat Loss

Illness is Humbling

Hi Readers

The trainer has been DOWN, hit by a sinus infection, which NEEDED to be treated with antibiotics. I am on my last day of the meds and FIRST day attempting a work out….very modified. I have never experienced anything like the symptoms of a sinus infection….so I sympathize with everyone one of you who has had one or has one. Symptoms are SEVERE headache, inability to breathe, sleep, eat, and fever….and the list continues. Also, it takes awhile to get over….I am on seven days and still talk with a nasal accent….lol. I rarely get sick, so this is quite the humbling experience for me, and no I am not some super human immune to illness…..so this leads of course to what I have to say about fitness and illness.

First, listen to your body….I am a firm believer in this. If it hurts (I mean really hurts….not “this is hard hurts”), DO NOT DO IT. If you are ill with fever, vomiting, inability to breathe, and just can not get your ass out of bed, then stay there. The body is a wonderful machine and will direct you to eat, sleep, and yes, eliminate waste. Also, listening to your body also means knowing when to see the doctor because not all illnesses will go away without some assistance. It is better to heir on the side of caution…if it diagnosed as a virus…then it has to run its ugly course, but an infection NEEDS attention. Am I saying run to the doctor over every sniffle….NO. Even I see the doctor only on rare occasions, this happening to be one of them. However, if you just do not feel right, are feverish, and are not performing at what feels like YOU, then you may want to get it checked out.

Second, the workout during illness…..again a listen to your body thing. If you are so sick that you are unable to get out of bed and feel good….you have no business in the gym or working out at all. You are slowing down the process of your body building those awesome antibodies that are working to get rid of what is attacking it. Think of it as a recovery process when you workout a body part. Let’s say you completed an awesome back routine and the next day, you are feeling the DOMS (delayed onset muscle soreness). Well what created that feeling is micro tears to the muscle tissue being broke down during your workout, and your body is responding to build it back up…..hence building beautiful muscle. Would you turn around and work it again during this process…..I HOPE NOT. Think of antibodies building in your body the same way while you are ill to keep you from getting that same strain of illness. Pretty awesome stuff!!! On the other hand, if you are feeling not quite yourself…we have all been there….but can handle something light, then go for it. During this process, I can not stress enough, FLUIDS and spice it up with some lemon slices to help detoxify that body.

Third, for the die hard “I HAVE TO BE IN THE GYM EVERY DAY” exercisers….CHILL OUT!!! Sorry to be so blunt.....but studies have shown that you have to not work out for at least 2 weeks for deconditioning to begin. So, NO….your butt is not going to get big in five days…so stop getting out of bed and looking in the mirror or feeling it because in your mind it has happened, and NO….your muscles are not going to shrivel down and be unnoticeable, and YES…..you will get better and be back at it soon. If you play with your bodies natural defenses to help you….BEWARE of the consequences of RELAPSE. Relapse of an illness can occur by ignoring your need to rest and get well. Relapse of an illness is 10 times WORSE than the original bug….it is better to be down for a few days than several weeks….do you agree?

Fourth, I know I covered this, but FLUIDS…..lots, and when you eat, this is the time you want to pay attention to the good stuff going down. Of course, chicken soup is a MUST, at least for me, when you are ill….and sometimes is the only tolerable thing your body can take. Remember, the salt in the broth will require you to drink more fluids. Foods that have worked for me during illness are of course chicken broth with a whole grain tortilla to dip in the broth. Hot oatmeal with flax meal and wheat germ mixed in it, and the tried and true plain cracker. I can not emphasize enough the fluids during illness especially on medications because what do they do….DRY US OUT….what does that mean…CONSTIPATION…yes I can say that….it is all about fitness and wellness. Please handle that…

Fifth, I am a say it like it is trainer….love ya…and would be negligent in helping you if I was not. So, I hope this read was helpful and truly if you are sick…IT IS OK TO TAKE A BREAK!!!

Stay Healthy!!!!

Darla:)

5 Simple Changes to Build Muscle Fast

If your goal is to get 100% better at something, what would
be the best way to go about it? I can think of two ends of
the continuum. The approach you select will be somewhere
along this continuum: doing one thing twice as good (or 100
percent better), or performing 100 activities 1 percent
better. I think that most people attempt the first approach,
but the latter is much more realistic.

Taken a step further, to make each of these small building
blocks more effective, you could also focus on things that
occur outside of your workouts. So you concentrate on
modifying your habits and making tiny improvements in many
areas that will stack on top of one another to bring you
massive benefits.

So here are 5 simple lifestyle changes you can make to help
you build muscle fast.

1) Replace Traditional Cardio with Interval Training

Aerobic exercise has a negative impact on muscle gaining
because it burns branched chain amino acids (BCAA) and
glycogen. Rather, concentrate on HIIT sessions for fat
burning, e.g. a 400-meter sprint followed by a 400-meter
recovery jog, repeated for a total of four times.

2) Increase Total Time Under Load (TTL)

Instead of focusing on the number of reps, concentrate on
the total time your muscles are under load. Try spending 2
seconds on the negative contraction, 1 second at neutral
(bottom of the exercise), and 1 second on the positive
contraction. Emphasizing the negative is an easy way to
overload muscles and promote muscle weight gain.

3) Eat More Fish

Not only is fish high in protein, it is also a natural
source of essential fatty acids, which are vital for both
your muscular health and your overall health. Omega-3's make
your muscles more sensitive to insulin, so they aid glycogen
storage and increase the absorption of amino acids into your
muscles, while also preserving glutamine storage.

4) Mix up your Total Time Under Load

One really easy way to add variety to a workout, confuse
your muscles, and build muscle up is to switch up your
repetition tempo by adding an explosive day once per week,
or an explosive set once per workout. It looks like this:
2-second negative contraction, 1-second neutral, explode as
fast as you can on the positive contraction and repeat.

5) Cheat on your Diet

If you haven't yet read the Cheat to Lose Diet, you should.
It's a pretty interesting theory into how the body
metabolizes food. The short story is that your body burns
fat in response to the presence of a hormone in your body,
and that hormone comes as a direct result of overeating! So
once a week, cheat, and follow your cheat day with two very
low-carbohydrate, high protein days. You'll enjoy the cheat
day and burn more fat to boot.

Want to blowtorch body fat and gain muscle, without long,
slow, boring cardio and no gym? Get your free workout and
free meal plan available at =>
Turbulence Training

Here Are 7 Super Tips To Great Ab Workouts

Does it really have to be so difficult to find some good ab
workouts? There is so much to choose from, so how will you
know what is good? Let me give you some pointers to keep in
mind when working your abs, and some great ab workouts.

1. To make sure an ab exercise is effective you need to
make sure that you feel your muscles working, either
pushing or pulling. If you can't feel anything, it's highly
unlikely that the exercise is effective.

2. Concentrate while doing the exercise. Make sure you are
really using your abs. Don't cheat by using the momentum, or
by pulling with your arms or legs.

3. Use an exercise ball. By lifting the exercise up from
the floor, on to an exercise ball, you will be strengthening
your whole core. Your body will be using more muscles to
prevent you from falling off. Its great for balance as well.

4. Here are some great ab workouts for you to try:

Toe Raises. Start with lying on the floor, hands by your
sides. Point your toes towards the ceiling, lifting your
legs straight up. Slowly return to start position. Repeat 15
lifts.

V-Sit. Start with lying flat on the floor, with your hands
by your sides. Lift your legs and your upper body at the
same time, making a V with your body. Only your bottom
should be on the floor. Slowly go back to the starting
position. Do 10 repetitions. Or at least as many as you can
manage.

Superman Push-ups. Take the normal push-ups position,
then run your hands forward as far as you can. Pull your belly
in and keep it tight. If you can manage 5 to 10 you are doing
well. One of the best exercises because it works your whole body.

5. Your diet will have the biggest impact on what your body
looks like. To get a body to show off on the beach, you need
to spoil your body with nutritious food. Eat a lot of fresh
fruits, vegetables, whole grains and lean meats, and drink
a lot of water. This will make a big difference.

6. Have a balanced workout. All your muscles need to be
trained for optimal result. If you are working your abs, you
mustn't forget your back, and so on.

7. Include an aerobic program in your exercise routine. You
need to lower your body fat percentage if you want a really
toned stomach. Use interval training - short, intense cardio sessions.

Use these seven tips, and you will get the best out of
already good ab workouts.

Want a simple step by step belly-busting, ab-sharpening solution?
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Your Six Pack Quest

Time and Fitness

Hi readers

Like most of you with jobs, family, relationships, etc., juggling time can be a challenge. Let me give you the secret that really isn’t a secret of time management….BUY A CALENDAR. In the busyness of our daily lives, we get little rest, drink caffeine to get going, maybe some wine at night to unwind, utilize the wonderful waves of the micro, eat too little, or too much. How to get off this roller coaster ride….slow down and enjoy the ride. Make your time of stress relief a priority. Get out that PEN and carve your appointment for your workout, a walk with friends or your dog, a time to meditate, read a good book, and JUST SPEND TIME BEING. Wow…what a concept. Do not let “Life Happen to You While Busy Making Other Plans”. Time goes too quickly to not enjoy what is right in front of you and you want to be in the best health possible to relish in each day.

My Personal share sample….as I juggle working with fabulous clients, paying bills, making calls, answering emails, and writing my blog, I take time to get in that hour workout. Not being a creature of habit, I utilize for example, my step for a fun 30 minute routine, and set up my universal bar with 50lbs and complete a kick-butt leg circuit for 3 cycles. Then realizing my 2 ½ hour time is nearing for my next fueling, off I go to check out my refrigerator….after a workout I usually grab my fresh fruit, throw in my blender with a bit of protein powder, water and ice….hits the spot!!!!

Stay Healthy!

Darla:)