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10. Enjoy yourself. The most difficult thing is actually getting into your running shoes or going to the gym. But once you begin your work-out, relax and enjoy the process. Don’t fight it. Make exercise your personal time. When you are exercising you can focus completely on yourself. Yes, exercising can and should be somewhat rigorous (depending on your level of fitness), but it is just that investment which makes it supremely rewarding. As with anything, if you are in the moment, you can fully appreciate the experience and truly enjoy the process.
7. Set exercise appointments with yourself. Use your day-timer to set appointments for exercise – and then stick to them. You wouldn’t miss a business meeting or client appointment, would you? So don’t miss your exercise appointment with yourself. Nothing is more important than your health. Nothing. Everything else will crumble around you if your health goes south. So make your exercise appointments a priority. If you find it difficult to keep these appointments, then consider hiring a personal trainer who will hold you to your commitment. When you have money invested, and someone waiting for you to show up – you are much more likely to actually show up!
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4. Always, always, always stretch. Stretching improves flexibility, blood flow, muscle recovery, low back pain and a host of other things. Additionally, stretching can prevent injury, make you sleep better and improve your performance in all sports. Always stretch, but be certain not to stretch cold muscles. You should always warm up before stretching. However,[link widoczny dla zalogowanych], it is very important that you know how to stretch. Never bounce! Your personal trainer will show you the proper execution and timing of your stretches.
Until next time,
Author's Bio:
13. Never,[link widoczny dla zalogowanych], ever skip breakfast. If you want to maximize your fitness results or fat-loss efforts,[link widoczny dla zalogowanych], you’ve got to eat breakfast. Even if you don’t exercise at all – breakfast remains the most important meal of the day. Your breakfast should contain complete proteins and complex carbohydrates (if you’re trying to lose weight, you should eat the bulk of your complex carbohydrates at breakfast and lunch and only have vegetable carbohydrates at dinner). A great breakfast is oatmeal (not the pre-packaged, pre-sweetened kind) with a little honey and banana and a protein drink. Or try scrambled egg whites with Healthy Choice turkey sausage.
8. Remember the benefits of exercise. Remember that feeling of euphoria you experienced after a particularly good work-out? You experienced that feeling because the most powerful “feel good” drug in the world – endorphins – are coursing through your veins. If there is a panacea, it’s exercise. Nothing feels better than the post-work-out high you experience after exercising. Revel in that feeling. Let it wash over you and truly experience it. Etch that feeling in your brain. It will fuel your motivation on those inevitable days when you just don’t feel like exercising. Being physically fit affects every single aspect of your life: you sleep better, eat better, love better, overcome stress better, work better, communicate better, and live better!
By JT Dragon
See all Articles by J.T. DragonFireSee J.T. DragonFire's Expert PageGet Updates on Fitness and ExerciseGet Updates on J.T,[link widoczny dla zalogowanych]. DragonFire Average: 5 Your rating: None Average: 5 (1 vote) Tweet
Whatever you do, do it with passion and FIRE!
6. Set realistically attainable goals. You must have tangible, quantifiable, short-term and long-term goals for your fitness program so you can gauge your progress. It’s crucial to have a “baseline” before you begin, so you can measure success. Your health club or personal trainer can give you a complete fitness analysis (don’t be shy – you need this) that will aid you or your trainer in developing a personalized fitness program which addresses your particular needs. Having goals, particularly short-term goals, allows you to track your progress and keep you motivated when times are tough and you don’t feel like exercising. Keeping a journal of your cardio and resistance training workouts, as well as tracking what you eat is truly a fitness success “secret.” Just remember that your goals should be realistic and attainable. The best way for you to understand what is realistic and attainable for you is to talk to a fitness professional – not to buy into the “hype” of infomercials, diet and fitness products that blatantly mislead.
14. Eat fat to lose fat. Healthy fats are necessary to your body for a bunch of reasons: regulating hormonal production, improving immune function, lowering total cholesterol, lubricating joints, and providing the basics for healthy hair, nails and skin. The singular distinction you must be aware of is the difference between healthy “good” fats, and dangerous “bad” fats. Good fats are monounsaturated fats like olive, peanut and canola oil, avocados, all natural peanut butter and nuts; and omega-3 fats like salmon and mackerel and soy-based foods. Bad fats are saturated fats, partially hydrogenated fats (killers!), and trans fats. Your personal trainer can provide you with a simple diet program that will complement your exercise to help you live longer, feel better and boost your immune system. The bottom line is that your body needs good fats – and will revolt if you attempt to abstain from them – and absolutely does not need bad fats.
12. Deep-fried food has no nutritional value – none! Almost every food, whether it’s steak, chocolate or red wine, has some nutrients to contribute. But one thing is absolute: fried foods are garbage. Potato chips, French fries, onion rings, breaded chicken strips and all the rest of the deep-fried junk are pregnant with saturated fat and calories, and they contain almost zero nutritional value. If you’re trying to lose weight and/or reduce fat, simply eliminate fried foods completely from your diet. Yikes! That stuff is scary.
16. Eat regularly throughout the day. Fasting or overly restrictive diets will enable you to lose weight – in the short run. Because the weight you lose is primarily water weight and lean muscle mass. But in the long-run, it has exactly the opposite effect you want. When you restrict your diet, your body instinctively thinks it’s being starved and shifts into a protective mode by storing fat. Energy expenditures are fueled by your lean muscles. Therefore your body fat remains essentially the same and you lose vital fluids and muscle instead. The less muscle you have, the slower your metabolism becomes, and the less fat you burn. You should be eating three nutritionally balanced meals each day, and you should have at least one or two healthy snacks. This keeps your metabolic furnace stoked, so you burn more at a faster rate. I know, it’s counter-intuitive, but it’s the gospel truth!
There you have it! 16 essential strategies for an effective weight loss and fitness program that will have you looking and feeling better than you have in years – perhaps ever,[link widoczny dla zalogowanych]!
3. Don’t waste your time working small muscles with isolated movements. If you don’t enjoy doing resistance training or are pressed for time,[link widoczny dla zalogowanych], concentrate on working the largest muscle groups with compound resistance movements. When I see overweight people doing wrist curls or lateral raises, I wonder why. It’s generally just a lack of understanding of how their bodies work. Most people want to lose fat and tone and firm their bodies. The way to do that is to use resistance (weights or machines) to train the large muscle groups. Men should be concentrating on legs, chest and back. Women should concentrate more on their legs and back. The best exercises for legs are lunges or squats (your personal trainer will show you the proper form and then monitor you during the exercise) and leg press. The best chest exercise is bench press,[link widoczny dla zalogowanych], and the best back exercise is the seated row. All of these are compound movements,[link widoczny dla zalogowanych], which mean they incorporate multiple muscle groups.
2. If your goal is fat-loss, then your cardiovascular exercise should be low intensity. Your heart rate during cardio exercise should not exceed 50% to 70% of your maximum heart rate. The simple formula for calculating your 100% maximum heart rate is 220 minus your age. If the intensity of your exercise increases your heart rate beyond 70% (which can occur very easily if you are in poor shape), you start shifting from using body fat as your energy source to relying on glucose metabolism. Your personal trainer can supply you with a simple heart rate monitor you can wear during exercise so you always stay in your peak fat-burning range.
I realize that starting (or re-starting) a productive and effective health and fitness program is not easy,[link widoczny dla zalogowanych]. That’s why I encourage you to get help.
If you’re sick, you go to the doctor. If you’ve got a tax problem, you see an accountant (or an attorney!). Have a toothache? You’re off to the dentist. Leaky pipes result in a call to the plumber. So why is it that so many people attempt to solve their health and fitness problems without consulting an expert? That will always be a mystery, but I encourage you to make the investment in yourself – in your quality of life – by hiring a qualified professional to educate you and help you get started…because the hardest part is just getting started and sustaining your motivation until fitness becomes habitual. Once you develop the habit, which may take as little as thirty minutes a day, your whole life will change for the better!
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11. Americans eat too many carbohydrates for our lifestyles. I’m not advocating the high protein, high saturated fat diet that you hear so much about (frankly, it’s dangerous). But I am advocating minimizing your intake of bread, pasta, rice, potato and of course,[link widoczny dla zalogowanych], all sugary drinks. We are no longer an agrarian society participating in manual labor. Most of us are fairly sedentary throughout the day and therefore do not need the high levels of carbohydrates to sustain our energy. Additionally, carbohydrates are addictive. The more donuts you eat, the more you want. The bulk of your carbohydrates should come from vegetables and fruit. And those with high water content, such as cucumbers, grapefruit, tomatoes, cantaloupe, strawberries and even vegetable soups (watch out for high sodium), will fill you up nicely. By the way, numerous studies have conclusively proven that the quarter of the population eating the most vegetables gets half the cancer of the quarter eating the least!
1. In the beginning, your fitness plan should not be overly aggressive. One of the biggest problems most people encounter when starting a fitness program is rapidly depleted motivation after only a few weeks due to an overly ambitious fitness plan. Two days per week of 20-minute low-intensity cardiovascular exercise (walking, jogging, biking, swimming); and two days per week of 30-minute light resistance training (using weights or resistance machines) is adequate in the beginning. As you become acclimated to the lifestyle “shift” you can add more days and get improved results. But beware: if you try to do too much too fast, you may end up quitting altogether. If you’ve tried and failed doing it alone, then I suggest you get a training partner or personal trainer who will help you sustain your motivation.
15. Drink plenty of fresh, clean water. Yes, I know that you’ve heard this over and over again. But there’s a reason for that – it’s the gospel truth! The recommended amount is approximately eight glasses, or 64 ounces, of water every day. When you are exercising, you need to drink even more. Over 75% of your body is water (even bone is more than 20% water). When you don’t drink enough water, and substitute diuretics like coffee, tea and caffeinated sodas, you dehydrate your body, your blood doesn’t flow properly and your digestive system doesn’t operate smoothly (among other problems). Even a small deficit of water can radically affect how your body performs. Here’s a good rule of thumb: if you’re urine is a dark yellow and/or has a strong odor, you’re not drinking enough water. Drink up!
5. Never, ever do a traditional sit-up. Unless you are super athlete with an incredibly well-developed midsection, sit-ups can lead to a strained lower back and possibly lumbar injuries. But it gets worse. Rather than hitting your abdominal section, sit-ups can shift exercise tension to your hip flexors – which defeats the purpose. There is so much misinformation about how to strengthen, tone and firm the midsection, it’s almost frightening. It is very difficult to learn proper abdominal exercise technique by reading about it or watching it demonstrated on a video. You need to do it with supervision and get feedback about your form from a knowledgeable source. And keep in mind that you use your abdominal muscles in almost every single movement you make. Strengthening your abdominal region is the single most effective way to prevent, or recover from, low back pain.
9. Exercise correctly. So much time is wasted doing, at best, unproductive exercise, or at worst, dangerous exercise. Get educated on how to exercise correctly. And the absolute best way to do that is to hire a personal trainer to develop a program for you and then teach you what to do and how to do it right. Personal training does not have to be an ongoing process. You can hire a personal trainer for whatever length of time you need to learn the ropes. It could be five sessions, or it could be fifteen sessions. It’s completely up to you. But statistics prove that those who understand how to exercise correctly, get better, faster results. And that’s what you want, right? Results!
JT Dragon
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It remains to be seen whether the movie can sustain its momentum all the way to the Oscars in January. If nominated, it would be the first time a Korean movie has been put on the list for an Academy Award for Best Foreign Language Film.

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One way to get trained on stress management is to attend stress management training courses. Alternatively, if you have overstressed staff and want to reduce their stress levels, you can use stress management training materials and setup a course on stress management to teach them how to handle their stress more effectively. For details on training resources see below.
Another way to categorise stress is based on the dimension of time. There are generally two types:
· Behavioural symptoms. Another class of symptoms that are easy to spot are behavioural in nature. Examples are: increased alcohol consumptions, pacing around a limited area, nail biting,[link widoczny dla zalogowanych], lip chewing, increased smoking, severe daydreaming,[link widoczny dla zalogowanych], eating too much, eating too little and so on.
Types of Stress
Life can be very stressful these days due to a variety of reasons. Humanity is progressing faster and faster and the increasing pace of technological progress can put a lot of demand on our lives. Our ever increasing connectedness and always-on always-available status can also become an annoyance as well as a blessing. Hence, awareness of stress, its causes and how to handle it is critical for anyone willing to improve and become better at what they do. This article explores various types of stress and what symptoms to look for to know if you are getting stressed.
Handling Stress
As you can see, dealing with stress can be systematic and methodical and all it takes to reduce your stress is to commit yourself to deal with it.
· Physical symptoms. The easiest and most familiar symptoms of stress are physical. Examples are increased heart rate, sweating, dry mouth, nausea. Prolonged physical stress can lead to long term physical problems such as backache, migraine, high blood pressure, ulcers, loss of hair,[link widoczny dla zalogowanych], weakened immune system and so on.
· External Stress. These stresses are mainly produced by physical conditions and the environment a person lives in such as a noisy environment, cold weather, abusive relationships, bullying, being intimidated and so on.
· Emotional symptoms. It may not always be obvious that these emotional symptoms are due to stress so it is important to keep an eye on them. Examples are: depression, crying, hopelessness, shouting, anger, high sensitivity,[link widoczny dla zalogowanych], irritability, impatience, anxiety and so on.
3,[link widoczny dla zalogowanych]. Deal with the issue. The last step is to accept the problem and devise a strategy to deal with it. Draw up actions and commit yourself to them. Set reminders to check yourself periodically to make sure you are following up with your actions,[link widoczny dla zalogowanych].
· Internal Stress. These are mainly psychological problems such as worrying about something, inability to do something promised, lack of confidence and so on.
It is useful to be aware of the signs of stress. A lot of times people who are stressed, especially the chronic stress,[link widoczny dla zalogowanych], don’t really know how damaging the stress can be over time and knowing that they are indeed stressed can be a first step in moving forward to handle them.
· Cognitive symptoms. These are the by-products of being stressed. Examples are inability to concentrate well, overreacting to small events, difficulty in making decisions, forgetting, rushing into decisions, paranoia and so on.
Symptoms
Amount of Stress
· Acute Stress. These are basically short term behaviour in response to an immediate threat that needs to be addressed. As long as the threat is active,[link widoczny dla zalogowanych], you will feel stressed. Your heart rate goes up, there is adrenaline rush, you feel much more aware of your soundings and are sensitive to additional stress. When the threat is reduced, you will return to normal behaviour and your body’s function gets restored as well. You heart rate gradually drops to normal and you will breath normally too. Effectively this is a fight-or-flight reaction. Examples that can lead to such stress are overcrowding, loud noise, violent threat, aggressive bullying and so on.
1. Recognise and accept that you are under stress. The first step to accept the problem. If you think you have a problem, you are unlikely to do anything about it. Recognise the signs of stress. Look for symptoms and ask yourself why you should suffer from these symptoms. Are you always tired? Are you feeling that life is becoming repetitive? Are you suffering from lack of sleep?
By Chelsea Elm
See all Articles by Chelsea Elm Get Updates on Corporate TrainingGet Updates on Chelsea Elm Average: 0 Your rating: None Tweet
Stress can be categorised to the following two types:
· Chronic Stress. These stresses are continuous and usually persist unless addressed. For example, stress due to work pressure and meeting deadlines, isolation, academic worries,[link widoczny dla zalogowanych], giving presentations and public performances, financial worries and so on.
2. Search for causes. Once you know you are getting stressed, search for the causes of stress. Look at your daily life. When are you most stressed? Look for what you do just immediately beforehand. As you saw earlier, chronic stress may be the result of prolonged stress. So you may have to study yourself more to see what leads to your stress. When you are generally stressed, even small things can prove to be a chore. It is easy to point at them as the cause of stress,[link widoczny dla zalogowanych], though this can be a mistake. Maybe you have been simply sensitive about it and the root cause of your stress is something else,[link widoczny dla zalogowanych], something more fundamental than the little event. Search and examine your life to find out.
Stress can be handled in many ways though most solutions go through the following three main stages.
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There are basically 4 types of symptoms to look for:
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Among prizes that did not go to "Masquerade," Cho Min-soo, the heroine of Golden Lion winner "Pieta" grabbed the Best Actress award, and Kim Hae-sook from "The Thieves" Best Supporting Actress.

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1. Walk After A Meal. Have you ever had a time when you felt sluggish and tired after consuming a big meal? One of the best things you can do is go for a walk. Walking aids digestion even if you only have time for a 5-10 minute walk,[link widoczny dla zalogowanych]. Practice deep relaxing breaths as you walk. This will help relieve stress so your body can focus its energy on the digestive process,[link widoczny dla zalogowanych]. This should be a light to moderately paced walk,[link widoczny dla zalogowanych]. Save the brisk walking for a time when you don’t have a full stomach (preferably and hour or two after eating),[link widoczny dla zalogowanych].
2. Keep Your Core Strong! Your core consists of your abdominal, spine,[link widoczny dla zalogowanych], hips/pelvis muscles. Keeping this area strong not only helps with digestion and posture, it also helps prevent injuries due to physical activity. Here are a couple of examples of core exercises: The Bicycle = Lie on your back with your knees bent at a 45-degree angle and your back pressed into the floor. Place your fingertips lightly behind your head (don’t interlace). Lift head and shoulders as you perform a diagonal crunch while reaching your right elbow toward your left knee. Alternate sides as you pedal your legs. Think opposite elbow to knee and make sure you are not pulling on your head. Imagine a string pulling tight from your bellybutton through the top of your head as you keep your stomach tight. Don’t hold your breath! The Cross Crawl = In the table position (hands and knees) extend your right arm and your left leg at the same time. Hold for 2 - 4 seconds then,[link widoczny dla zalogowanych], switch sides. As you continue to alternate sides think of elongating your limbs with each rep. Make sure you keep your neck in a neutral position (in line with your spine). Exhale on the reach part of the exercise. There are several core exercises. Find them online, take a class, or ask a personal trainer.
3. Practice Good Posture. When your mother told you to “sit up straight” there was more to it besides the fact she didn’t want you to slouch. The way you sit or stand affects your internal organs and how they function. Slouching causes the abdominal muscles to relax and become lazy. Your organs become squished together hindering blood flow patterns. Slouching while eating or laying down right after you’ve eaten a meal can cause stress on the stomach and result in problems like indigestion or acid reflux. Practicing good posture improves circulation, digestion, and waste elimination. Sit close to the table in a good supportive chair with your feet flat on the floor and your knees level with your hips. Bring your utensil to your mouth instead of leaning your head forward toward your utensil.
4. Slow Down When You Eat. This will not only help with digestion, but also with weight loss. It takes 20-minutes for your brain to recognize you are full. Try this tip to help slow you down. Place your fork on your plate after each bite then try to chew each bite thoroughly. Treat each bite like it’s delicacy and truly enjoy it! Digestion actually begins with the process of chewing. If you take your time eating you’ll feel much better than if you had just wolfed down a meal in less than 5-minutes resulting in the “rock in the gut” feeling. Also, try not to wait until you are famished to eat. Waiting too long could result in the inability to eat slowly and cause overeating.
5. Practice healthy eating habits. Make sure you drink enough water. Drink half of what you weigh (in pounds) in ounces of water a day (unless otherwise directed by your physician). Consume 25 – 30 grams of fiber a day. Getting in your five fruits/veggies a day and eating 100% whole grains will help with fiber intake. Think about what you are eating. Is it good for your body,[link widoczny dla zalogowanych]? Will your body use it for fuel or are you feeding it junk that will make it sluggish? Once you make the switch to healthier eating habits the cliché “you are what you eat” will really make sense. You will feel so good you won’t want to return to your unhealthy habits,[link widoczny dla zalogowanych]!
By making a few simple changes with diet, posture, and exercise you can improve your digestion and relieve stomach discomfort. Taking better care of yourself will enhance your overall health. Don’t wait until tomorrow. Start today!
By Wendy Stoll
See all Articles by Wendy StollSee Wendy Stoll&#039,[link widoczny dla zalogowanych];s Expert PageGet Updates on Dieting and Weight LossGet Updates on Wendy Stoll Average: 5 Your rating: None Average: 5 (1 vote) Tweet
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Constipation, irritable bowel syndrome (IBS),[link widoczny dla zalogowanych], reflux,[link widoczny dla zalogowanych], GERD…these are not pretty words, but in todays busy world doctors are seeing more patients with these stomach ailments. Stress, unhealthy eating habits, dehydration,[link widoczny dla zalogowanych], and lack of exercise all affect our body’s ability to digest food. Try some of these simple tips to help heal your tummy.
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Meanwhile, Brazilian President Dilma Rousseff ranked third on the list of most powerful women, while PepsiCo Chief Executive Indra Nooyi ranked fourth, the highest among female CEOs.