Reward Yourself for Weight Loss Successes

Reward Yourself for Weight Loss Successes

Whether you have a little or a lot of weight to lose, you will benefit
greatly by some simple behavior modification measures, such as
rewarding yourself every time you meet one of your smaller goals.
Losing weight is a big challenge for most of us. It requires a lot of
hard work to change what might be extremely longstanding habits that
we might have acquired. The exercise that is involved in losing a
great deal of weight is also very hard work. You need something to
keep you going for the long haul. For many people, rewarding
themselves at regular intervals throughout the process works very well.

Some diet plans incorporate a ‘reward meal’ once a week or once every
ten days. If you are following a restricted diet, this might be the
way to go. It’s hard to go without you favorite foods on a daily
basis. If you know that all restrictions will be lifted at regular
times, it might be easier to go without bread or chips or ice cream
the rest of the time. This practice is somewhat controversial,
however. It depends on some of the psychological reasons behind your
particular weight problem. For instance, if eating is like an
addiction for you, having an unrestricted meal might be an invitation
to binge. You could liken it to an alcoholic, who is unable to
have ‘just one’ beer without triggering the problematic behavior once
again. Of course, people with a food addiction have a harder road
ahead of them, because unlike alcohol, you can’t just ‘give up’ eating
altogether. If your diet plan includes a reward meal, try it once and
see how it works for you. Does it make it easier for you to stick to
the diet the rest of the time, or is it that much harder to get back
on track afterwards? If so, you might want to rethink you reward
system.

Most experts agree that non-food rewards are best for people trying to
lose weight. It should be something that is meaningful to you, and
that represents the ‘new you’ in some way. For many women, that might
involve buying clothes or a cosmetic or jewelry item that you would
not otherwise have bought. You can think of it this way: by losing
weight, even if there is an initial outlay of cash, you are also
saving yourself money in the long run. Buying and preparing healthy
food costs less than restaurant meals and junk food, so that’s one way
in which you will save. Then, by being healthier, you will be more
productive, and you will be productive later in life. Most
importantly, perhaps, you will also be healthier, and save on medical
costs throughout your life. In light of all this, you  are justified
in spending a little more on a clothing or luxury item  once in a
while, to reward yourself for working hard to lose weight.

On the other hand, not all of us – not even all women – are motivated
by clothing, cosmetics and jewelry. Your reward can be any non-food
item that you choose – a new novel, for example, or theater or concert
tickets. When you reach your weight loss goals, you might even want to
splurge on a holiday – but try to make it an active holiday, rather
than a cruise or resort stay where you have little to do but lie in
the sun and eat!

It’s a great idea to plan a big reward once you have met your weight
loss goals, but it may be even more important to plan smaller rewards
more frequently. Make your goals realistic and incremental, and reward
yourself whenever you meet one successfully. If you make it easier to
feel as though you are ‘winning’ in the weight loss game, you will
likely continue to be successful. This is a type of psychology that
seems to work well for everyone, adults and children alike. So, for
example, you might want to reward yourself for exercising three times
in a given week, or you might want to attach the reward to having lost
a certain amount of weight – but make it a small amount, like a pound
or two. Keep in mind that you can reach weight ‘plateaus’ even when
you are following the plan, so it may be better to attach rewards to
behavior. By doing so, you are effectively retraining your body and
mind so that you can enjoy better health and eating habits in the
future.

Want to lose weight healthily and get the body you desire? Discover
weight loss tips and download ebooks worth more than $150 for FREE at
http://www.weightlossartist.com

 

Basics of Bodybuilding

Basics of Bodybuilding

Bodybuilding is a sport of building muscle.  Bigger and
stronger is the name of the game. One of the great things
about bodybuilding is that you can achieve great results
with only very basic equipment and a few hours of training
three to four times per week. The key to building bigger and
stronger muscles is to keep progressively adding more and
more weight over time. Building bigger muscles is about
consistent regular training, eating properly, getting plenty
of rest, and lots of weight at low repetitions.

As a starting any new exercise program, is important a first
check with your physician before starting a bodybuilding
program. In the beginning is important that you start slow
and learn proper technique.  Time and time again
professional body builders have said that technique is one
of most important aspects of getting a good workout.  It
might be helpful to schedule a session with a professional
trainer in the beginning so you start on the right track. If
this is not an option for you there are various
instructional books on the subject of bodybuilding.  Above
all take the time to learn proper technique.

Lifting heavy weight damages muscle fibers.  It is only when
the muscles repair themselves that they grow larger and
stronger.  For this reason it is very important that each
muscle group is given plenty of rest following each workout.
This is why most body builders alternate muscle groups. For
example, you might work on your back on Monday, your legs on
Tuesday, your chest on Wednesday, and your arms on Friday.
Most successful body builders will recommend that you not
work a particular muscle group more than twice per week.

Should you use free weights or machines? Almost every
bodybuilder will tell you that free weights are the best
choice for increasing muscle mass.  Machines are good for
isolating muscles but this is only something that
professionals need to do before contest.

If you want to increase muscle size you need to keep
increasing poundage.  Be patient though.  If you over work
your muscles you will not grow.  You should maintain regular
consistent workouts coupled along with proper nutrition and
sleep.  You'll probably see larger results initially and
overtime your gains will not seem as great. This is because
as your body becomes used to your workout routines it starts
to know what he can expect.  Try keeping your body guessing
by alternating your workout routines and changing on a
regular basis.


Jason Willkinson is the webmaster of

Super Bodybuilding which is an excellent
place to find bodybuilding links, resources
and articles. For more information on this article.
please visit: http://www.superbodybuilding.com/

 

Get Fit Newsletter August 1

8/1/2006 Get Fit Newsletter
Vacation Shockers: 5 Tips to Keep You Fit Summer vacation is a wonderful time to get away from it all-a cruise, a camping trip or even an African safari-an opportunity to take yourself miles away from ordinary... But did you know that the average person gains almost a pound a day while on vacation? That's right! Lazy vacation days usually lead to one dreaded thing: extra pounds. From missed workouts to large restaurant meals, travel days often become high calorie days. As you embark on your next vacation adventure keep the following tips in mind, and come home fitter than when you left! TIP #1: Be Active If your travels keep you too busy for a workout, or if your hotel does not have an exercise room, make a conscious effort to be active everyday. Go on a brisk walk after your day’s activities. This is a great way to see a new city, and also a great way to burn off that rich dinner you just ate! Take the stairs instead of elevator in your hotel and any other buildings you visit. Go on a short jog in the mornings or evenings of your stay. If your hotel has a pool, swim a few laps each morning or evening. TIP#2: Indulge with Control Eating out is a must while on vacation. Whether you're visiting 5 star restaurants or fast food diners, you are faced with the same problem: large portions. While the easiest thing to do with a large portioned meal is to simply eat it all-you are on vacation after all...right?-that isn't the best for your waist! When you order your meal ask the waiter or waitress to bring you a to-go box. Take half of your meal and place it safely into the box before you even begin to eat. This gives you no choice but to eat a healthy portion. If you would rather not carry around a to-go box then ask that your entrée be made into a smaller portion. If it is dinnertime ask for the lunch-sized entrée. TIP#3: Snack Healthy Have you ever noticed how travel days create the perfect opportunity for snacking? A coffee and muffin before your flight, a snack on the plane and then before you know it—it’s lunch time! Taking a road trip? This opens up even more opportunities for regrettable snacking...rest stop vending machines, gas station quickie marts and of course the never ending string of fast food restaurants along the highway. This summer cut unhealthy snacking off at the pass by brining along your own healthy options. Dried or fresh fruit, unsalted nuts, health bars, cut veggies and low fat crackers are a good start. By filling up on these healthy snacks between meals you will end up eating less when presented with a less-than-healthy meal. TIP #4: Avoid Fried Foods While fast food restaurants are definitely convenient, with their low prices and quick service, this convenience is not worth the additional pounds brought on by chips and fries. As you enjoy your vacation keep this in mind: avoid fried foods. While this is always good advice to follow, it is even more important to abide by while traveling. While vacationing you will likely burn fewer calories each day than you would burn at home, and you are consuming more calories due to your schedule of eating out. You are walking a fine line, and eating fried foods would throw you right over the edge. A gram of fat contains 9 calories as compared to the 4 calories that proteins and carbohydrates carry-so you can see that consuming fried foods will drastically increase your caloric intake. If I still haven’t convinced you to pass on the curly fries, keep in mind that heartburn and indigestion are never fun…especially while on vacation! TIP#5: Team up with a Pro-Yours Truly! Well, fitness is my specialty...and since you are serious about creating a healthy and fit physique-guarantee your results by teaming up with me. Together we will come up with a fitness plan that is uniquely yours, one that fits your lifestyle and brings you promptly to your goals-something that you will appreciate while on vacation and at home. A Little Bit Goes a Long Way! Do you have diabetes or high blood pressure? Did you know that by dropping as little as 5 to 10 percent of your body weight these problems can be greatly alleviated? Just think how great you will feel after losing excess weight and improving your health! Citrus Sunshine Salad Refresh your taste buds with this sweet and citrus salad! Ginger and nutmeg fill the dressing with a delightful tang-add chicken breast for added protein! Yields 6 servings. Ingredients 2 Oranges, peeled and sliced 1 Grapefruit, peeled and sectioned 1 (20 oz) can unsweetened pineapple chunks, do not drain 1/2 cup Fat-Free sour cream 2 tablespoons Fat-Free milk 1 tablespoon brown sugar 1 teaspoon grated orange peel 1/4 teaspoon grated ginger 1/8 teaspoon ground nutmeg 6 cups torn leaf lettuce 1 avocado, peeled and sliced 1/4 cup chopped and toasted pecans *Optional* grilled chicken breast, chopped Instructions Combine the oranges, grapefruit and pineapple in a large bowl; cover and place in refrigerator. In another bowl combine the sour cream, milk, brown sugar, orange peel, ginger and nutmeg; cover and refrigerate for 1 hour. Divide lettuce and avocado between six salad plates. Arrange fruit over lettuce. Drizzle salad with dressing; sprinkle with nuts *and chicken* Know anyone who could use these valuable tips and ideas? Do them a favor and use the link below to forward this newsletter along! Forward This Newsletter - Refer a Friend	Refer a Friend - Click Here georgette pann Email Me
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georgette pann   210 oak st   old forge   Pennsylvania   18518

Exercising At Home With Videos

Exercising At Home With Videos

 

These days, there are a lot of people purchasing exercise
videos and to say the least; there are plenty to choose from.
But the question is, are there really any advantages to using
exercise videos? Well, in a word, yes, there are actually a lot
of advantages to using exercise videos. Let's discuss some of
those advantages.

For one thing, exercise videos are made for home workouts. Home
workouts offer a lot of advantages over going to the gym. You
can exercise any time during the day and there will be no time
when you will have to worry about dealing with crowds. There
will be no waiting for equipment. You do not have to be on time
for a scheduled class. You can wear any cloths you want. You
only have to buy each video one time but you can use them as
much as you want while the gym has ongoing fees to pay. You
also do not have the extra time spent driving to and from the
gym.

Exercise videos come with a very wide selection of different
kinds of workouts. There are videos for aerobic workouts,
strength workouts, circuit workouts that combine the previous
two, yoga, stretching, and even mental exercise like
meditation. They can be found in a variety of different styles
like dance aerobics, step aerobics, kickboxing, Pilates, and
jump rope just to name a few.

You can get ones that are very easy if you are just starting
out, or ones that are much more difficult as you become more
advanced. You can even buy videos that are geared for specific
purposes such as workouts for seniors, for children, for
pregnant women, and for those with back pain.

You can get exercise videos that do not require the use of
equipment, as well as ones that use such items as stability
balls, rubber tubing, aerobic steps, free weights, mini-
trampolines, and body bars and even home gym multi-stations.
Whatever equipment you have, there will be a video you can buy
to show you a routine that uses it.

These exercise videos as well as any of the equipment that may
be used in them can easily be bought online as well as in any
number of department stores and fitness equipment catalogs
making it practically effortless to get them.

Exercise videos are a very good tool to help you get the most
out of your home workouts. They give you structured routines to
follow as well as giving you a variety of types and intensity
levels of exercise that you can do.

The most important thing to remember however is this, simply
popping an exercise video into the VCR, then sitting back on
the sofa and watching it with your feet up will do nothing for
your waistline. Getting up and following along on the other
hand will get you on your way to the results you want to
achieve.


About The Author: Jim O'Neill gives you tons of valuable
information on the subjects of weight loss, fitness, and
nutrition to make it easy for you to live a healthy lifestyle.
Sign up now for his free 7 part mini e-course at:
http://www.mrgymfitness.com/minicourse.php

NutriFitness Note: Fat Blasting Workout DVD's from NutrifFitness: http://www.fitnessmadefast.com

10-Minute Exercises with Big Results!

10-Minute Exercises with Big Results!

This is the second in a series where you will learn
how to make the most of your spare time to increase your
fitness and health.

Research has shown that short, intense exercise segments
throughout the day are just as effective as longer workouts
at burning calories, increasing cardio endurance and
lowering blood pressure and cholesterol.

Even as little as five minutes can go a long way towards
balancing hormones in the body and making you a happier
person - is that great or what? You no longer have to worry
about finding a large block of free time to work out; just
take a coffee break and in five minutes you can feel
totally rejuvenated.

One of the greatest things about shorter workouts is that
they have tremendous potential to reshape your body with a
minimum time commitment. Incorporating strength training
exercises into your daily schedule is a powerful tool for
both heart health and muscle strength.

Spend five minutes doing lower body exercises and after
several weeks you can tell a difference. Spend ten minutes
on a power workout and results will show up in three weeks
or less.

Use the following ten-minute express workout on a regular
basis in conjunction the other Workouts you have learned
for a month and you will see remarkable changes in your
body's strength.

You can do these workouts in your office with the door
closed or, if your office is a cubicle, in the restroom or
some other private area.

Express Workout 2: Hips and Thighs

Hips and thighs can be a frustrating area to shape up
especially for women. Thanks to the physiological design of
female bodies, fat tends to be stored in the thighs and
hips and can be very resistant to toning efforts. Perform
this routine three to four times weekly in conjunction with
aerobic exercise and your body will begin to reshape in six
to ten weeks.

Squats: Squats are performed by standing with feet about
shoulder-width apart and arms by sides. Keep strong posture
and slowly lower buttocks as though about to sit down in a
chair. Lower several inches and then slowly raise.

Pli'e: Adopted from ballet, a pli'e is performed by
standing with feet just wider than shoulder-width and toes
pointed outward. With a hand on a chair or wall for
balance, slowly drop body straight down for several inches
and then come back up.

To increase intensity, on the final pli'e, stay in a
lowered position and slowly pulse your body up and down
about an inch. This fatigues the muscle faster.

Lunges: Lunges are performed by standing with feet about
shoulder-width apart and hands on hips.

Stand tall and take a large step forward with one foot,
and remain in that position. Turn your back foot up until
balanced on the toes and then slowly lower your body until
your front knee forms a right angle. Slowly raise your body
back up. Repeat on each side.

Leg Stretches: Stand with feet about shoulder-width apart
and one hand holding a chair or wall for balance. Raise one
foot behind you and reach back with your hand, grab the
foot and gently pull it towards your buttocks. This
stretches the quadriceps muscle on the front of the leg.
Repeat with each leg.

For stretching the calf muscle, place one foot slightly in
front of you and point your toes up, balancing on the heel.
Keep your weight on the foot that is not being stretched.
Repeat on both sides.

All times are approximate.

0:01 - 1:00
Begin by walking briskly in place to warm up the muscles.
Warming the muscles makes them pliable and will allow you
to work longer.

1:01 - 3:00
Perform as many squats as possible in two minutes.

3:01 - 4:00
Rest for one minute.

4:01 - 6:00
Perform as many pli'e's as possible in two minutes.

6:01 - 7:00
Rest for one minute.

7:01 - 9:00
Perform as many lunges (both legs) as possible in two
minutes.

9:01 - 10:00
Recovery and stretching.

Have a rest :-)

Next in the series of quick but beneficial workouts for
people "on the go" you will learn a 10-minute workout to
strengthen and/or tone your arms and shoulders.

About the Author:

Kerry Isaacs is the owner of the "Weight Loss Tips and
Resource Centre" where you get instant access to weight loss
tips, diets, exercises tips & treatments -
http://www.wltrc.com

NutriFitness Note: For more workout programs like this see http://www.fitnessmadefast.com

Boot Camp Workouts that Blast Fat!

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Greetings!

ACCEPT NO EXCUSES: Combat Fat and Flab Today Using the Secrets of the U.S. Military Are you missing out on the fitness phenomenon that’s helping thousands and thousands of people permanently lose weight while becoming stronger and healthier?   Fast. Effective. Efficient. That’s what the military is about—especially when it comes to getting new recruits quickly into combat-ready condition. There’s no doubt about it: America’s fighting forces are strong, lean and ready for action.   But soldiers aren’t the only ones who need to be combat ready. You know that the fast-paced, high-intensity lifestyle led by most Americans takes a heavy toll on the body—often leading to excessive weight and high health risks. That’s why hundreds of thousands of people—civilians—are turning to the military to get whipped into shape.   Of course, these people aren’t flocking to military recruiting offices just to lose weight and get in shape. And they aren’t trading in their brief cases and designer shoes for duffle bags and combat boots either. Instead, people are turning to fitness boot camps to strip off excess fat and pack on dense, ready-for-action muscle. The Wall Street Journal reported that more than half of gyms in the U.S. now offer a boot camp-style fitness program to meet the demand.   Fitness boot camps use the same strategies as America’s fighting forces to quickly get people into the best shape of their lives. You’ll notice that the U.S. Army doesn’t buy club memberships for new recruits. Nor do the Marines don’t hire personal trainers. And Navy Seals don’t hold aerobic dance classes. They don’t have time for long-winded take-it-slow-and-easy approaches to losing fat and getting into shape. Instead, the military uses a core group of exercises that can be done anywhere, anytime combined high motivation and group dynamics.   Now, the founders of NutriFitness are making those strategies available to you through a new e-book: Sure Victory: How to Design Boot Camp Workouts that Blast Fat and Build Power.                                                     This e-book reveals how to take advantage of military fitness strategies and arms you with the knowledge of how to design, plan and operate a fitness boot camp. Sure Victory: How to Design Boot Camp Workouts that Blast Fat and Build Power combines more than 30 years of fitness experience at NutriFitness with in-depth research into conditioning strategies of the U.S. military and the secrets of successful boot camps fitness programs around the country. Whether you’re an “average Joe” looking to get whipped into shape, or a fitness professional wanting to bring this highly-effective fitness approach to your clients, Sure Victory: How to Design Boot Camp Workouts that Blast Fat and Build Power gives you everything you need to know about effective boot camp fitness programs under one cover:   Chapter One: BASIC TRAINING—What’s a Boot Camp Workout and Why do They Work Discover what differentiates a boot camp workout from other fitness programs and why they are so effective. Learn the role of a drill instructor and why working out in groups is important to the strategy.   Chapter Two: RECONAISSANCE MISSON—Enemy Surveillance and Battlefield Assessment Find out what the PFT is and why it is so important for building an effective program. Discover how to assess yourself or your recruits to determine your true fitness levels and how to set goals based on that information. Learn how to select equipment to maximize training even further.   Chapter Three: BATTLE PLAN—Planning Your Boot Camp Fitness Program This chapter reveals what kind of exercises to include in a boot camp workout and how to select them for the best results. Learn what kinds of exercise attack fat the best—hint: it isn’t what you’ve been told for the last 30 years. Discover three powerful training strategies to make your recruits stronger and more powerful and learn how to get more out of your recruits.   Chapter Four: DRILL INSTRUCTIONS—Exercise Descriptions and Training Expectations Learn about the Power Warm-up—a strategy designed specifically for the Sure Victory boot camp programs that quickly prepares the entire body for intense exercise. Plus, you get detailed descriptions and photos for the 39 most effective boot camp exercises. Plus, many exercise descriptions include several variations so you can get the most out of them.   Chapter Five: FROM FRONT LINE TO CHOW LINE—Nutrition Strategies for a Sensible Victory Get up to date on the latest strategies for good nutrition so you and your recruits can successfully battle the bulge without resorting to desperate tactics like fad diets and highly-processed diet food. Learn how to calculate how many calories you need each day to achieve your fat loss goals without yo-yo dieting. Learn what a calorie deficit is, why it’s important to your fitness strategy and how to calculate what your calorie deficit should be. Also get armed with 10 powerful strategies for dealing with fast food and eating away from home.   Chapter Six: SCOUTING MISSION: Finding a Fitness Boot Camp Near You Learn how to scout out boot camp programs near you and how to screen out programs that are ineffective or unsafe.   For people who want a no-nonsense approach to successful fitness, Sure Victory: How to Design Boot Camp Workouts that Blast Fat and Build Power reveals how design a program for yourself to achieve the results you are looking for. The boot camp strategy makes real fitness affordable because there’s no expensive equipment to buy and you share the cost of a fitness professional with other “recruits”.   For fitness professionals, Sure Victory: How to Design Boot Camp Workouts that Blast Fat and Build Power uncovers how to build a cost-effective boot camp program that is lucrative yet affordable even for customers that can’t afford typical fees for a personal trainer. A San Francisco-based boot camp charges clients just over $6 per session, but has around 70 clients in every class—that’s more than $420 for each hour-long session! That same boot camp was last reported to have three classes every day that size. When you do the math, that’s more than $6,300 per week! And remember, with no expensive equipment and very little overhead costs, that’s nearly 100% profit.   The information we’ve packed into this e-book could easily sell for twice what we’re asking for, but to make deal even better and give you maximum value for your money we’ve added 5 powerful weapons to help you win the battle for lean strength & stamina:   Easy-to-use Boot Camp Planning Form—to help you plan your workout program step by step, including planning for progressive overload and other essential program elements. The Sure Victory Workout Scheduling Form—to assist you in planning the order of exercises, rest periods and more. Two sample Boot Camp Workouts—all ready for you to use as a model for your own boot camp program or to use as your own. Both the 3-day/week program and 5-day/week program are complete with exercise order, exercise selection, sets, reps, distances and all the information you need to apply them immediately. Easy-to-use Calorie Calculation Worksheet—so you can easily calculate how many calories you or your recruits need to achieve their fat loss and fitness goals. Three Sample Meal Plans—A full week of meal plans for diets of three different calorie levels. Take the guesswork out of sticking to your calorie needs.     Sure Victory: How to Design Boot Camp Workouts that Blast Fat and Build Power equips you with the knowledge to change your fitness level or add a program to your fitness business immediately. If you purchase this e-book today you can download it immediately and begin getting results right away.   Use your Visa or Master Card to buy it now for only $29.95.This is the subscriber only Pre-Launch Sale price! So Hurry! Click below to go immediately to our secure purchase server. “Grab Your Copy of Sure Victory At the Special Low Price Now!” Go here now   Georgette Pann Co-Author

 

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Your Health and Fitness Gifts...

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~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Nutrifitness News Your Health and Fitness Gifts... July 2006 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ -- NutriFitness is launching new Book! Greetings! We at NutriFitness have 2 announcements for our subscribers! The First one is actually f.r.e.e.e. for all health and fitness buffs. Here is the link to the website where you can download your health and fitness gifts. ==> he althandfitnessgiveaway Make sure you download all of them immediately, as the event will only last for one week. Enjoy your gifts! All The Best! Georgette P.S. Remember please download all your gifts immediately, as the event will only last for one week. => healthandfitnessgiveaway

NutriFitness is launching new Book! ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Stay tuned for next newsletter Saturday morning for the second announcement! You will have a chance to get our new Book for pre-launch special price. that's all I can tell you for now. Stay tuned and watch for your e-mail Saturday!

NutriFitness ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ email: nutrifit@georgettepann.com phone: 570-288-2409 web: http://www.thenutrifitness.com ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

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Acne

Plagued by acne

Acne is a skin disorder that affects millions of Americans
each year. Because of this, most people are interested in
finding out what acne is and how to treat it. Acne is a
result of increased hormones overproducing the amount of
sebum, or oil that is released through pores. When the
increased amount of oil begins to make its way to the
surface it clogs up the pore and then bacteria and dead skin
cells form a pimple or lesion on the face. There are more
pores on your face, neck, shoulders and back so these areas
are more prone to developing acne. Acne is not a fatal
disorder, but it can leave some pretty ugly scarring,
disfigurement, and cause embarrassment for individuals with
the disorder.

Doctors are not exactly sure what causes acne, although
changes in hormones do not affect the onset of acne. For
instance, individuals in puberty have increased hormones,
pregnant women, and women who start or stop birth control
pills. The change in hormones affects the way the pores on
the face secrete sebum, which can cause acne. Also, acne may
be hereditary because in many studies of individuals with
acne other family members in previous generations also were
plagued with the disorder. Regardless, acne is an annoyance
to many.

There are many myths about what causes acne, none of which
are true. First, eating chocolate or greasy foods will not
cause you to develop acne. It might cause you to gain a few
pounds, but acne no. Apparently, food does not have an
impact on whether an individual develops acne or not. Stress
is also said to lead to increased zits and pimples, however
stress does not have an affect on acne either. The only
things doctors have been able to pinpoint are increased
hormones and the way the sebum reacts to this.

Generally, dermatologists treat acne in individuals and work
to clear up current acne, stop new pimples from developing,
treat any scars that might have developed and work to keep
acne to a minimum and the patient happy with their
appearance.

The treatments include medicated creams to apply to the
affected areas several times a day as well as pills.
Sometimes doctors use a combination of the above to get the
desired affect of clear skin because different people react
differently to medications. If you have a problem with acne
make an appointment with your local dermatologist in order
to get the disorder under control as quickly as possible and
minimize scarring and/or disfigurement.


Rickey Lyssy is the webmaster and owner of
Lowr Acne
which is an excellent place to find
acne links, resources and articles.
For more information go to:
http://www.lowracne.com/

NutriFitness Note: for more info on acne go to http://myadsensebiz.info/acne

7 Tips to improve your Baseball Game

7 Tips to improve your Baseball Game

Because baseball is game of skill, the top athlete isnt
always the better baseball player, especially if he or she
doesnt possess the multitude of skills that can help them
become a complete player.  Baseball is a game of throwing,
fielding, pitching, catching, base running, and hitting.  To
improve all of these areas, you must practice using drills.
However, practices can be fast, jumping from one drill to
another.  As a player, you must always focus on getting the
most out of every drill session.   Dont just go through the
motions as you will develop bad habits.  Dont just go
through the drills to get as many opportunities as you can.
You have to focus on getting quality out of your drills.
Focus on getting top form with as many opportunities you get
while in practice.  The following information will provide
you some tips to keep in mind while you drill that will help
you improve your game

Throwing the ball

Grab the ball with your index finger and middle finger along
the seams of the baseball while keeping your thumb
underneath it.  As you prepare to throw square up your
shoulders, move towards a target and throw with a three
quarter arm action.

Fielding the ball

If you keep your feet spread and stay down you'll ensure
good balance.  You do not want the ball to go between your
legs and you always want your glove in front of you so you
can block the ball and see it go into your glove.

Catching Fly Balls

In order to catch a fly ball from the outfield you should be
striding toward your target and you want to be behind the
wall.  First of all, you can see the ball and secondly, you
can get into your stride to throw to your target.  Finally,
be sure to catch the ball above the shoulder with your elbow
bent.  This will help cushion as you catch.

Batting Stance

For the most part, you want to balance your stance with your
feet shoulder length apart.  In order to keep your balance
keep your toes pointed inward slightly.  You should be
looking at the pitcher with your head level.

Pitching

A good pitcher wants to achieve consistent strikes using
proper mechanics in order to reduce the chances of an
injury. Vary the speed of your pitches and you'll keep the
batter confused and off timing. You should learn to find the
ball inside, outside, up and down.

Base running

You always want to run in a manner to give yourself the best
chance for top speed.  For instance, if running more than
one base, time your steps so you hit the base with your
right foot as you get less arc and can keep a more
consistent stride losing less speed towards the next base.
Although these tips are the tip of the iceberg when it comes
to skills for playing baseball, they will help in your
effort in becoming the complete baseball player.


Robt Morgana is the webmaster and owner of
Fau Baseball
an excellent place to find baseball links,
resources and articles. For more information
on this article.
please visit: http://www.faubaseball.com/

 

Common Cardio Exercise|Workout Mistakes On Cardio Mach...

Cardio Exercise Machines – Common Cardio Workout Mistakes

Cardio exercise machine workouts are great and fun for burning
excess body fat and building good cardiovascular health. These
exercises not only help to burn body fat fast it will also
strengthen your heart and lungs and thus reducing your chances
of getting high blood pressure, stroke and heart diseases.
Regular cardio exercises can also reduce bad cholesterol and
raise the level of good cholesterol.

However, are you getting the most out of your cardio machine
workouts? Are you using the cardio workout machines efficiently
to gain maximum benefits of the exercises?

Well, you probably are not if you are an average gym user
without any personal trainers to guide you because you will
probably commit common cardio machine mistakes when exercising.


We shall now examine the more popular cardio workout machines
and the common mistakes people commit when using these machines
for their workouts.

Common mistakes when using cardio workout machines are :-

• Step up stair climber – This is perhaps the most common
mistake for not getting the most out of the step up stair
climber machine. Almost invariably, everyone when exercising
with this machine will rest their arms on the railing. By doing
so, the railing now becomes sort of like a crutch as it will now
support some of your body weight making the exercise less
intensive.

• Treadmill – The treadmill is perhaps the most popular cardio
workout machine in the gym. A careful observation will show
that many treadmill users run with too much up and downs. This
mistake will wear out the person’s ankle and knee joints over
time. The correct method is to take long, smooth and purposeful
strides during the exercise.

• Stationery Bike – When exercising on the stationery bike, do
adjust the height of the seat to a comfortable level. I really
don’t understand why many stationery bike users adjust their
seats to be either too high or too low. I mean, why be
uncomfortable when exercising when you can be comfortable.

When the seat is too low, it adds strain to your knees and
spine. When too high, your will butt will rock from side to
side. So besides not getting the best from your cardio workout
on the stationery bike because your body weight will be
involved when you peddle, you will also look weird. It is such
a silly workout mistake right?

Another common mistake is that I often see stationery bikers
reading a book when exercising. That means that they exercise
at a very low intensity level. Hey, how can low intensity
cardio exercises work your heart and lung effectively?

• Elliptical Trainer – This is also another bewildering common
cardio workout mistake. You use the elliptical trainer to tone
your body and to exercise for your cardiovascular fitness
right? Then why is it I often see people who use the elliptical
trainer exercising at a high speed? So what is the mistake? The
mistake is that they have set the resistant level too low.

You see, if you do not puff, pant and breakout in sweat, you
are not getting the best out of your cardio exercises. Is it
any wonder then that people are not losing weight and not
improving on their cardiovascular health even when they are
doing their cardio exercises regularly?

Now that you know how to avoid these common cardio machine
exercise workout mistakes, you can now head for the gym and get
the best out of these exercises. In a very short time, you will
see your body toning up nicely, improvement on your cardio
health being felt and visibly losing excess body fat.


About The Author: Chris Chew fitness personal trainer of
actors, male pageant winners, models and celebrities. More of
his free articles at http://www.sgfitness.com and
http://www.sgfitnessonline.com

All Calories Are Not Created Equal

Eat less fat. Eat more fat. Carbs are bad. Carbs are good.

Nutrition advice changes so often, no wonder so many people are
confused.

But when it comes it calories, the advice to consume fewer of
them seems set in stone. After all, "a calorie is a
calorie"-Right?

Wrong.

For years, we've been told that if we "eat less and exercise
more," we'll lose weight. That recommendation is based on the
belief that we need burn more calories than we take in. But
this doesn't tell the whole story.

As it turns out, it isn't the amount of calories you consume
that really affects your weight and your health. It's the type
of calorie.

It's true-the calories you eat are actually absorbed at
different rates. And the different amounts of fiber,
carbohydrates, protein, fat, and nutrients in these calories
can have very different effects on your metabolism. There's no
difference between a thousand calories of kidney beans and a
thousand calories of a low-fat muffin-until they're
metabolized.

As you can see, food isn't just a source of energy-it's a
source of operating instructions for your body. 
 
Calories 101

So what is a calorie anyway? Simply put, a calorie is just a
unit of energy. When we eat food, chemical processes that make
up our metabolism break this food down and turn it into energy.
Burning this energy lets us do what we need and want to do-from
breathing to running a marathon.

It's like your car: You have to put fuel in it to make it run.
For people, food is our fuel. Calories are what help us "run."

The Dieting Myth

Just like high quality fuel is better for your car than the
cheap stuff, some calories are better for our metabolism than
others. That idea flies in the face of conventional diet
wisdom, but it's true-and science backs it up.

For example, recent studies show that high-carb diets can boost
insulin and blood sugar levels. The result? Weight gain (not to
mention high cholesterol and triglycerides). On the other hand,
people who eat a healthy low-carb diet that's rich in
vegetables, whole grains, beans, and lean animal protein-but
consume more calories than low-fat dieters-actually lose more
weight!

As you can see, the kinds of calories you consume can have a
big impact on weight gain, because different foods are
metabolized in different ways. Food "talks" to your genes,
giving your metabolism specific instructions-whether to lose
weight or gain weight, speed up or slow down the aging process,
increase or decrease your cholesterol level, and produce
molecules that increase or decrease your appetite. 

No wonder you can feel like you're doing everything right and
still not lose weight!

The Whole Truth

If you want to lose weight and be healthy, you have to send
your body the right messages. That means living in harmony with
your genes.

This means different things for different people. Depending on
our genes, some of us may need more carbs, protein, or fat than
others. 

But there's one basic principle that works of everyone: Base
your diet on whole, unprocessed foods. Foods that are in their
natural state talk to your genes the most effectively-and were
designed by nature to keep you at a healthy weight.


About The Author: Mark Hyman, M.D. is a NY Times bestselling
author, lecturer, and practicing physician. Discover how you
can program your body to automatically lose weight and regain
health by grabbing an exclusive sneak preview of
UltraMetabolism here – http://www.ultrametabolism.com

 

 

The Top 13 Weight Loss Tips

Get ready to lose 10 pounds!

By paying attention to the amount of food you eat, eliminating
unnecessary sugar and fat from your foods and making sure you
include absolutely delicious meals and snacks to keep your
taste buds happy.

Use this easy-to-follow and super healthy diet plan to lose the
first 10, the last 10, or any 10 in between! Because it’s a
balanced and flexible program, you can stay on this diet as
long as it takes.

Top Fast Secrets

1. Keep track of everything you eat and drink. No need to
estimate calories – just write down the type of food or
beverage and the amount.

2. Cut your fat intake in half, that means half as much
margarine or butter on toast, vegetables and your muffin, half
the mayonnaise on your sandwich, and half the oil in the pan
when you saute foods. You get the idea!

3. Limit the sugar treats to three times per week maximum.

4. Include good sources of protein at meal, chicken, fish,
legumes, peanut, cottage cheese, eggs or yogurt.

5. Eat at least one meatless lunch and dinner each week to
reduce fat, increase fiber, and get yourself into the habit of
building meals around whole grains, beans and vegetables.

6. If you’re not currently using skim milk, go down to the
level of fat content in the milk you use. For example, if you
currently use two percent, use only one percent. If you insist
on whole milk, try two percent.

7. Eat at least two servings of fresh fruit every day. Choose
whatever type of fruit is in season.

8. Instead of fruit juice for breakfast or snack, drink water.
Add a slice of lemon or lime for zest.

9. Include two servings of vegetables with lunch and dinner,
for a total of at least four servings per day.

10. Choose one to two servings of foods made from whole grains
with every meal.

11. Shut off the TV whenever you eat – that includes meals and
snacks. Studies show that we automatically eat larger portions
when we snack in front of the tube, and typically those foods
are high in fat and sugar, which means excess calories!

12. Choose calories you can chew – that means only calorie-free
beverages (except for milk) Sodas are loaded with empty
calories, and fruit juices provide less fiber and vitamins per
calorie than the fruit they’re made from.

13. Plan ahead for meals and snacks so you know exactly what
you plan to eat. Last-minute choice tends to be higher in
calories and lower in satisfaction.


About The Author: Joan Winthorp is a fitness and nutrition
expert. If you ever wanted to know if the Low-Carb-Diet works
or does not - than the website at
http://www.low-carb-diet-secrets.com was written just for you.

Eating Carbs Actually Leads To Weight Loss And Health

Carbohydrates are the single most important food you can eat.

That statement probably goes against everything you've ever
heard, so let me explain.

If you don't believe me, take this little test. Think of a
carb!
If you're like most Americans, bread, pasta, soft drinks,
French fries, sugar, and similar foods probably flew into your
mind. Yes, these foods are carbs -- highly processed and
refined ones.

And if these are the kinds of carbs you consume on a regular
basis, let me warn you, (unless you regularly run marathons),
you're most likely either overweight or heading down the road
to weight gain.

You may like them, you may consider them "comfort foods," you
may think that they couldn't be so bad since they are so
predominant in our current diet. But the biological bottom line
is that human beings have not evolved to metabolize these types
of carbohydrates.

They slow down your metabolism and contribute to every one of
the major diseases associated with aging including diabetes,
heart disease, dementia and cancer.

In most, cases they are also "empty" calorie foods-the worst
possible combination -- high caloric foods, low in nutrients.
They deprive you of vital nutrients as well as burden your body
with the task of digesting food molecules that aren't giving you
anything you need.

Eating them (especially in excess) is a prescription for weight
gain. But they're not the end of the carb story. If you're like
most people, you may not realize that the wide world of carbs
is actually much, much bigger than this limited crowd of
processed carbs.

In contrast, natural carbohydrates, which come to your table
just like Mother Nature made them, contain many essential
nutrients and specialized chemicals that turn up your
metabolism via newly discovered plant chemicals call
phytonutrients.

So you have a choice: use phytonutrients to spark your
metabolism into action, or drown your metabolism with
indigestible nutrient-poor carbs.

Our genetic nutritional template goes back 20,000 years. Our
ancestors foraged for wild food, like wild berries, grasses,
roots, and mushrooms to find life-giving phytonutrients that
all humans are designed by nature to eat.

On a recent vacation I found myself in a sea of phytonutrients
in the wild islands of Southeast Alaska. I was foraging along
with the grizzly bears for bog cranberries, blueberries,
nagoonberries, raspberries, and strawberries. These scrumptious
berries, bursting with phytonutrients, were smaller, richer in
color and taste, (and lower in sugar) than their domestic berry
cousins.

Here's a tip: The greater variety and the deeper the color of
plant foods you eat, the higher their concentration of
phytonutrients. The key is to learn which phytonutrient-dense
foods can prevent disease and promote weight loss.

Want phytonutrient power?

Here 's a small sample of the many superfoods that contain
these powerful phytonutrients: isoflavones in soy foods,
lignans in flax seeds, catechins in green tea, polyphenols in
cocoa (yes, chocolate!), glucosinolates in broccoli, carnosol
in rosemary, and resveratrol in red wine. 

And there are hundreds more that can help you unlock the secret
to natural weight loss. All of these compounds -- and dozens
more -- will help you fight disease and obesity. These special
compounds literally communicate with your genes and turn on
messages of health and weight loss. They are key to the success
people experience in losing weight on a program I've developed
during my 20-years practicing medicine, called UltraMetabolism.


Before you reach for that Cinnabon, know that phytonutrients
only occur in whole, unrefined, unprocessed plant foods. All
vegetables (and many fruits) score high in phytonutrients,
while processed carbs, like bread and pasta, have virtually
none.

Here's a shorthand to distinguish between the metabolism
boosters and the processed carbs that will only weigh you down:


Anything that has been packaged or put through a machine is
processed (like a potato chip). Anything that comes right out
of the earth is natural (like a plum).

Don't let all the terminology -- high fat, low-fat, high-carb,
low-carb, high glycemic index, low glycemic index, complex
carbs and simple carbs -- confuse you. The key is eating whole,
real, unprocessed, food found as close to nature as possible.
Now you know why your grandmother always told you to eat your
vegetables!

Folk wisdom passed down the generations showed how to give the
body what it needs. In the early twenty-first century, that
wisdom is being confirmed in the research of leading edge
scientists. So you can follow these recommendations I offer
with total confidence that the latest medical science backs
them up.

This new science reveals why you should never do what some
ill-advised diets suggest: cut out all carbs. Not a good
idea-because you also cut out all the phytonutrients (and the
fiber) that only comes from whole plant foods.
Along with their obesity fighting chemicals, vitamins, and
minerals to accelerate your metabolism, most whole
carbohydrates are filled with healthy plant fiber to slow the
absorption of sugar into your bloodstream.

And for super fast weight loss, you'll want to eat some special
"super" fiber foods which I use as my secret weapon with many
patients who have had difficulty losing weight. Once you
incorporate them into your diet, you'll feel full, experience
steady energy, and will never be tempted to overeat.

Here's a guarantee: If you've been consuming highly processed
foods such as sodas, chips, and crackers, and you decide to
boost your intake of those powerful phytonutrients that I've
reviewed, you'll be taking the first step towards
re-programming your body for automatic weight loss and health.

My dirty little secret as a doctor is that I never treat
anybody specifically to lose weight; I simply help them become
healthy using these and other techniques and the weight
automatically comes off.

So remember, eat your carbs, but make them the right carbs!


About The Author: Mark Hyman, M.D. is a NY Times bestselling
author, lecturer, and practicing physician. Discover how you
can program your body to automatically lose weight and find out
what special super fiber can help by grabbing an exclusive sneak
preview of UltraMetabolism at
http://www.ultrametabolism.com/article6

 

 

Traveling Fitness-How to keep in shape while on the road!

Traveling Fitness-How to keep in shape while on the road! Whether you travel for business or pleasure, being on the road usually leads to one thing: weight gain. From missed workouts to large restaurant meals, travel days often become high calorie days. Next time that you go on the road keep the following tips in mind, and come home leaner than when you left! TIP #1: STICK WITH CIRCUITS When you find yourself in a poorly equipped hotel exercise room, make the best of it. You are not going to be able to get in a normal workout like you would at your local health club, so you will have to make do with the available equipment. A great way of doing this is to workout in a circuit. Most hotel exercise rooms will have at least one piece of equipment for each body part, and they are usually as empty as a ghost town, so a circuit will work well. Do one set on each body part, and then hop on a bike or treadmill for 10 minutes. Repeat this two more times, and you will find yourself sweating up a storm. TIP #2: BURN CALORIES EVERYDAY If your travels keep you too busy for a workout, or if your hotel does not have an exercise room, make a conscious effort to burn calories everyday. There are many different ways to fit some calorie burning into your day. Go on a brisk walk after your day’s activities. This is a great way to see a new city, and also a great way to burn off the rich dinner you just ate! Take the stairs instead of elevator in your hotel and any other buildings you visit. Go on a short jog in the mornings or evenings of your stay. If your hotel has a pool, swim a few laps each morning or evening. TIP#3: WATCH PORTION SIZE Eating out is a must when traveling. Whether you are visiting 5 star restaurants or fast food diners, you are faced with the same problem: large portions. While the easiest thing to do with a large portioned meal is to simply eat it all, that isn’t the easiest on your waist! When you order your meal ask the waiter or waitress to bring you a to-go box with your meal. This way you can take half of the meal and place it safely into the box before you even begin to eat. You will have no choice but to eat a healthy portion, and you have your next meal taken care of. If you would rather not carry around a to-go box then ask that your entrée be made into a smaller portion. If it is dinnertime ask for the lunch-sized entrée. TIP #4: AVOID FRIED FOODS While fast food restaurants are definitely convenient, with their low prices and quick service, this convenience is not worth the inevitable weight gain brought on by the burgers and fries. When you travel, keep this in mind: avoid fried foods. While this is always good advice to follow, it is even more important to abide by while traveling. While traveling you are most likely to be burning less calories each day than you would normally burn at home, and you are consuming more calories due to your schedule of eating out. You are walking a fine line, and eating fried foods would throw you right over the edge of weight gain. A gram of fat contains 9 calories as compared to the 4 calories that proteins and carbohydrates carry, so you can see that consuming fried foods will drastically increase your calorie intake. If I still haven’t convinced you to pass on the French fries, keep in mind that heartburn and indigestion are never fun, but how about experiencing them on an airplane, bus, or train ride! TIP #5: BODY WEIGHT ROUTINE When your hotel doesn’t have an exercise room, and you still want to get in some type of workout, try this body weight routine right in your hotel room: · 20 Jumping Jacks: you remember these from grade school! Start jumping! · 20 Push Ups: Get on the floor, keep your back flat, and push! · 20 Jumping Jacks · 20 Crunches: Keep your hands behind your head and breathe out as you crunch up. · 20 Jumping Jacks · 20 Triceps Dip: Place your palms on the edge of a chair, bend at your elbows and push yourself back up! · 20 Squats: Stand in place, with your knees shoulder width apart, squat down! · 20 Jumping Jacks · 20 Lunges: Keep your hands on your waist, step forward keeping a 90degree bend in your knee, and press yourself back up! Next time your work or pleasure takes you away from home, keep these tips in mind and be pleasantly surprised with your results! Have a great trip!

---

Diana Keuilian,Certified Personal Trainer, and author of “Avoid The Freshman Fifteen”, has a proven method for avoiding college weight gain. Visit www.AvoidTheFreshman15.com to learn more. Diana brings her "Simply Fit" monthly column to the atozfitness focus on fitness newsletter. Diana is an author, ACE certified Personal Trainer, and co-founder of HitechPersonalFitness.com aand offers online personal training and nutrition programs that fit your budget and schedule. Whether your goal is to lose weight, firm and tone, or to build muscle, HitechPersonalFitness.com will build a custom designed program just for you.!