Daily Inspiration

Leap... and the net will appear

~Zen Quote

Overflowing with Muscles

Think of your muscles as a bathtub. Water coming in represents protein synthesis. Water draining out represents protein breakdown. When there is more water coming in than going, you end up with bigger muscles.

Creatine, Whey Protein (taken pre-workout), and protein carb supplements like Mass Factor (after a workout) will all help keep your tub full.

Is an Unhealthy Breakfast Better Than No Breakfast at All?

Yes—not that you have free reign to order a Grand Slam Breakfast at Denny’s, but there’s a whole lot of gray area between a fruit laden bowl of oatmeal and several pounds of grease and meat, and most of it is preferable to starting the day on an empty stomach.

Even foods with no redeeming nutritional value, like doughnuts, curb your appetite for a little while.

Enjoying a healthy breakfast in the morning will also keep your blood sugar levels even, which will help you stay more alert and in a better mood.

Skipping breakfast altogether may make you hungrier and lead you to overeat, so try to eat something. Just don’t use it as an excuse to overeat.

Daily Inspiration

"The goal to be sought is a world where well-being extends to all in the fullest, richest way possible... brought about by a mode of creative ethical living that includes all of us as moral equals, inspiring and uplifting us all, nourished by the creative energy we experience as spirituality..."

~Martin Prozesky

Energy Drinks Erode Your Teeth!

That buzz you feel after downing an energy drink may be your teeth disintegrating!

A recent study from the University of Maryland concluded that energy drinks rot your teeth faster than regular colas. When researchers immersed sections of human dental enamel in 13 popular beverages, they noted that energy drinks, including Amp and Red Bull, were up to 11 times more erosive than cola. High levels of some additives, such as citric acid, cause the erosion.

Their advice, if you must have an energy drink, chase it with a glass of water to help rinse off the damaging acids.

Milk Really Does Do the Body Good

A University of Tennessee study found that people who ate a daily 1,200 milligrams (mg) of calcium from dairy lost an average of 24 pounds, or 11 percent of their total body weight.

When you don’t have enough calcium in your diet, you are more efficient at making fat and less efficient in breaking down fat, causing a bigger, fatter fat cell.

Get just the right amount by taking in two 8 ounce glasses of low fat milk (699mg), a cup of low fat yogurt (338mg), and an ounce and a half of cheese (287mg).

Pray the Fat Away

Christian men who report feeling greater intimacy with God through prayer are more likely to be physically active than other men, according to research from Cornell University.

Studies have shown that those who have more social support move more, and being closer to God may provide that support.

Another possible reason: General religion in the US encompasses teachings that the body is a temple, which may lead to a overall healthier diet and lifestyle.

Get More from Your Cardio

Strip away abdominal fat by switching around your cardio so you can run hard early. In a study published in the European Journal of Applied Physiology, eight men ran for 30 minutes on 2 separate days.

In the first session, the men ran at relatively high intensity (80% of their maximum heart rate) for 15 minutes, and then slowed to 60% for the final 15 minutes. In the other session, they ran the slower part first.

The study concluded that the men burned 5 to 10% more fat when they ran faster at the start of their workout. “And this is only a 30 minute workout, “says Jie Kang, Ph.D., the study’s lead researcher. “If you extrapolate that to a longer workout three to five times a week, things can add up.”

Here’s why it works: To burn fat, your body first breaks down fat tissue into fat molecules. The study found that this works better when exercising at relatively high intensity. Next, molecules go to your cells to be burned, which Kang says happens at relatively lower intensities.

The best part: You’ll feel as if you’re burning fat easier than ever!

Daily Inspiration

“Passion is training endlessly to line up against the best in the game”.
~Carlos Rogers

Experts Say!

*Lean turkey is high in protein, low in fat and abundant in the amino acid Tryptophan—found to soothe the nerves and promote relaxation.

*Besides fiber, whole grain contains nutrients and plant based chemicals that are associated with weight control, cancer fighting, and improved blood glucose.

*Whey protein contains the building blocks of muscle growth and repair, and it may fight cancer, boost mood, increase bone density, and reduce blood pressure and body fat.

Push Up Tricks

Researchers at the University of Athens found that the standard pushup forces your upper body to lift 66% of your body weight. Pushups on your knees (a good starting point if you struggle to do standard pushups) lift 53% of your body weight.

Hit your chest from every angle with the following pushups:

Standard Pushups: Place your hands directly beneath your shoulders. Keep your abs tight and your body in a straight line from ear to ankle. The standard position activates the pectoral muscles more deeply than variations do.

Narrow Base: Place your hands less than shoulder-width apart. Keep your elbows out and squeeze your pecs together at the top of the move. The narrow base pushup activates the medial portion of the pectorals (close to the sternum) which can help define the inner chest and create a separation.

Wide-Base: Place your hands wider than shoulder-width apart. This variation increases the stretch on the pectorals, which develops the outer portion of the chest.

Decline: Place your feet on a bench or Swiss ball. This variation stresses the lower portion of the chest. With your toes on a ball, your shoulders work even harder to stabilize you.

Incline: Place your hands on a bench or Swiss ball. This variation in much easier than the standard pushup. The benefit of doing incline pushups is that it is a good way to completely fatigue the chest after doing as many reps as you can with the standard version.

Boost Your Bench Press

Put the moves that matter most near the start of your workout. A study in the Journal of Strength and Conditioning Research compared workouts that began with large muscle groups with those that began with smaller groups.

Men fatigued faster late in the workout, regardless of the type of exercise, in one example doing 8 percent fewer bench presses when they did curls and extensions first.

Keep It Simple

In a recent study, Australian researchers found that using a Swiss ball instead of a bench forces core musculature to contract up to 54 percent harder. What’s more, single-arm, or unilateral, exercises increase core activation even further.

Try a chest press (on a bench first) with a dumbbell in one hand and your other hand at your waist. Start with extremely light weight—the unbalanced movement causes your trunk muscles to contract without much resistance.

Resting Metabolic Rate Test: Worth The Money?

Eating an extra 300 calories per day-- the content of a large candy bar -- will make you gain a pound every 11 or 12 days. Large people need more calories than small people and some people have slower metabolisms than normal.

Wouldn't be nice to know precisely how many calories you need every day?

Many health clubs or diet facilities will measure your resting metabolism for a hefty price ($50 to $100). They do this indirectly by measuring oxygen consumption-- a technique called indirect calorimetry.

Save your money!

These tests are highly variable and affected by meals, exercise, emotional distress, and test environment.

The Harris-Benedict Equation works just as well and is free:

Men: Basal Metabolic Rate = 66 + (13.7 x Weight (kg)) + ( 5 x Height (cm)) - (6.8 x age) = Daily Resting Calorie Need

Women: Basal Metabolic Rate = 665 + (9.6 x Weight (kg)) + ( 1.8 x Height (cm)) - (4.7 x age) = Daily Resting Calorie Need

Note: 1 kg =2.2 lb; 1 inch = 2.54

Example: You are female

You are 30 yrs old

You are 5' 6 " tall (167.6 cm)

You weigh 120 lbs. (54.5 kilos)

Your BMR = 655 + 523 + 302 - 141 = 1339 calories/day

Multiply the daily resting calories needs by your activity level to estimate your total daily caloric requirement.

Sedentary = BMR X 1.2 (little or no exercise, desk job)

Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)

Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)

Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)

Extr. active = BMR X 1.9 (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.)

Weights Plus Aerobics Best For Cutting Ab Fat

Korean researchers have shown that the best approach for losing abdominal fat is to combine a general 3 day per week weight training program with a 3 day per week (60 minute session) aerobics program. Fat loss was shown to be greater for a group that combined aerobics and weight training than for a group that did aerobics itself, or a control group. The combined group (weight and training) gained more lean muscle mass (12 lbs vs. one pound) and lost more subcutaneous fat (surface fat; 62 cc vs. 88 cc).

Having more muscle increases the calories you burn! Muscle is the main component of lean mass, so the more muscle you have, the more calories you burn each day.

Weigh training provides a triple whammy for weight loss by burning more calories during exercise than at rest; increasing calories use by increasing metabolically active tissue; and stimulating the nervous system to release hormones called catecholamines (epinephrine and nor epinephrine) that increase abdominal fat use.

(J Physiol Anthropol, 22: 129-135 , 2003)

Exercise First If You Plan On Eating A Fatty Meal

Go to the gym first if you plan on eating at McDonalds or Burger King. High fat meals not only promote heart disease, but also increase the risk of sudden death. These meals cause explosive increases in triglycerides (blood fat)and interfere with normal blood vessel control. British researchers found that exercising before eating a high-fat meal reduced post meal increases of triglycerides and helped maintain normal blood vessel control.

This study doesn't mean you can pig out right after the gym. While exercise reduced the negative effects, it didn't wipe them out completely. Exercise reduces blood fat levels during and after exercise, which gives fat less chance to effect the cells lining the blood vessels. The beneficial effect of exercise lasted only 24 to 48 hours, which shows the importance of exercising every day.

(J Amer Coll Cardiol, Dec. 21, 2004)

Daily Inspiration

Extraordinary Achievers Operate Beyond Expectations

"I always envision the best scenario, and no matter how slim the chances, I always start there.

I shoot for the moon. If I miss, I work downward.

Unfortunately, many people do just the opposite. They only shoot at targets they know they can hit. This is a safe way to go, but it nearly always achieves mediocre to below-average results.

You'll find that in nearly every personal or business project you undertake, your natural inclination is to set goals you believe you can reach. The only way to break that habit is to ask yourself , 'If I could achieve anything I want on this project or in this area, what would it be?'

Then, write that down and make it your starting point - and only move downward after you have taken your best shot at the highest target."

Excerpt from A Millionaire's Notebook, page 133 by Steven K. Scott

Daily Inspiration

"I would like to explain that I consider prayer above all an act of gratitude for existence."

-- Saul Bellow

The Top Ten Mistakes People Make in the Gym

A survey of 3,000 fitness professionals points out the biggest mistakes in the gym. In some cases, these mistakes may simply mean the difference between an effective and an ineffective workout. Other mistakes, however, can be more costly, leading to strain and injury.

1. Not stretching enough: Stretch immediately following an aerobic activity while your muscles are warm and pliable to prevent injuries.

2. Lifting too much weight: Never lift more than your muscles can handle. Gradual, progressive resistance is a far more effective -and safe - way to increase muscle strength.

3. Not warming up prior to activity: Muscles need time to adjust to the new demands aerobic activity places on them. Start slowly and gradually increase intensity.

4. Not cooling down after any type of workout: Take a few minutes to lower your heart rate and stretch your muscles. This improves flexibility and helps prepare the body for your next workout.

5.Exercising too intensely: It's more effective to sustain a moderate workout for longer periods of time than to exercise intensely for only a few minutes.

6. Not drinking enough water: Don't wait until you’re thirsty to drink water - you're already on your way to dehydration. Keep a water bottle close at hand during exercise and throughout the day.

7. Leaning heavily on a stairstepper: Leaning on the stairstepper is hard on both the wrists and the back. Lower the intensity to the point at which you can maintain good posture while lightly resting your hands on the rails for balance.

8. Not exercising intensely enough: Exercise intensely enough to work up a light sweat and get your heart beating in your training zone.

9.Jerking while lifting weights: When you have to jerk the weight, it's likely you're jerking other muscles as well. This can lead to strain and injury, with the muscles of the back being particularly vulnerable. Control the weight, don't let it control you.

10. Consuming energy bars and sports drinks during moderate workouts: Unless you're working out for longer than two hours per day, you don't need to supplement with high-energy bars and drinks. (High-energy is often a code word for high-calorie.)

Daily Inspiration

"The tragedy of life doesn't lie in not reaching your goal. The tragedy lies in having no goal to reach."

~ Benjamin Mays

Exercise Helps Battle Effects of Cancer Treatments

Here are two studies that blow traditional theories of how to treat and recover from cancer out of the water.

Rather than rest, aerobic exercise and strength training have emerged as the keys to reducing the pain and fatigue that accompany the treatment of cancer.

A six-week study of 32 patients rehabilitating from high-dose chemotherapy concluded that those who walked on a treadmill exhibited both higher hemoglobin concentration and maximum physical performance.

And none of the 16 patients who walked regularly reported feeling fatigued during their daily activities as compared to 25 percent of those who remained sedentary.

A second study of 20 cancer patients who had recently undergone chemotherapy examined their responses to a program of aerobic exercise and strength and flexibility training.

After 10 weeks, average strength increased by 43 percent and the time patients were able to spend on the aerobic machines nearly doubled.

The benefits of exercise extended beyond physical measurements. When questioned about their quality of life, participants noted improvements in all psychological areas as well as a reduced perception of pain.

According to James Sallis, Ph.D., professor of psychology at San Diego State University, ''Patients and healthcare providers should be interested in adding physical activity to the treatment regimen as a means of improving quality of life.’’

Let’s hope they are.

Sources: Cancer, September 1997 ; Journal of Strength and Conditioning Research, January 1998

Flat Feet and Injury

People with flat feet may be more prone to having an exercise-related injury such as stress fracture than those with moderately arched feet.

Researchers at the Naval Health Research Center in San Diego, Calif., and the Naval Hospital at Camp Lejeune in North Carolina studied 449 Navy SEALS and found that those with low arches were more likely to develop stress fractures, which are small cracks in bones.

And those with tight calf muscles were also more likely to develop Achilles tendonitis, an inflammation of the tendon of the foot that connects the calf muscles to the heel of the foot.

Experts suggest that regular flexibility training is effective for reducing the incidence of these injuries.

Pain In The Arch

If you have pain at the bottom of your foot, just in front of the heel bone, you have Plantar Fascilitis, which is an inflammation of the tough fibrous band that joins your heel to the bone. Treatment requires rest from the activity that caused the injury.

You also need to avoid the following, says Phyliss Ragley, D. P. M., President of the American Athletic Podiatric Association:

1. Going barefoot

2. Activities that repeatedly flex your toe joints, such as squatting

3. Stretching your arch beyond the point of pain

4. Walking or jogging up hills or an inclined treadmill

5. Step Aerobics

6. Wearing Flat Shoes

7. Wearing soft sandals or spongy shoes

8. Wearing shoes with very stiff, inflexible soles

9. Changes in the surface on which you workout

Daily Inspiration

"To be perfectly happy it does not suffice to possess happiness, it is necessary to have deserved it."

~Victor Hugo

Daily Inspiration

Anything you could ever want or be you already have and are.
~David Russel

5 Things You Should Know About Circuit Training!

1. What is circuit training? Circuit training is a workout routine that combines cardiovascular fitness and resistance training. It's comprised of short bursts of resistance exercise using moderate weights and frequent repetitions, followed quickly by another burst of exercise targeting different muscle groups. As you switch between muscle groups, your heart rate goes up.

2. So why should you circuit train? To increase your muscle mass. A circuit workout improves both strength and endurance, and jump-starts metabolism because your gaining muscle. This is especially important for women, who tend to lose muscle mass at the rate of 1% per year in their late 30s and 40s. Their muscle is usually replaced by fat. By gaining muscle, you'll also protect yourself against osteoporosis. Plus you'll look trimmer as you tighten up.

3. Circuit training is a time saver. Many people do weights one day, and an aerobic workout the next day. Instead, you have the benefits of both types of exercise in one workout session. Also, you'll find that you get a better, more intense workout when you circuit train. Your heart rate is going the whole time because you work harder and more efficiently. This means you burn up more calories in less time.

Bottom line - circuit training works because it's short and sweet.

4. Get help in creating a circuit training workout. There are many examples of workouts available on the Internet and in books, but they may not be right for you. How is your gym set up? Can you go quickly between the track (to run) and the weight room (to lift). Or are they on opposite sides of the building? (No running in the halls, kids!)

What about your home gym? Can you do some aerobic exercise (jumping rope or using a stationary bike) in the same room you have your free weights?

Another thing to consider are physical limitations. If running is too hard on your knees, maybe using a stationary bike is a better way to get your heart rate going. A good personal trainer can analyze your personal situation and create a circuit training workout that's right for you.

5. The negatives of circuit training. First, I'm one of those people who like to read a book or listen to a podcast when using the stationary bike. (I like to combine my exercise time with learning or reading.) Since I'm only on the bike for five intense minutes, it's too hard to concentrate. Instead, I'll stick to music.

Second, if your gym has strict rules about wiping off the equipment after exercising, it's really hard to do that and circuit train properly. After all, you don't want to take breaks between exercises. A way around this is to bring a container of disinfecting wipes with you, so you can immediately wipe of the equipment. It may seem silly, but it will save you from getting dirty looks from fellow gym goers.

Third, your gym may not be set up to circuit train properly no matter how clever a personal trainer is in developing a program for you. If this is the case, talk to the gym manager to see if they could move a few exercise bikes into the weight room or clear enough space so exercisers can jump rope or run in place.

Give circuit training a try. You'll find that's it's very addictive and a fun, fast way to get through your workout.

Daily Inspiration

"The secret of human happiness is not in self-seeking but in self-forgetting."

-- Theodor Reik

Why Is Working My Legs That Important?

Believe me… I hated leg workouts. Until I realize the true potential that a simple set of squats could unleash. Frankly… I see the same people on the leg press machine, leg extensions, doing lunges and doing squats week after week. It's like working legs is an exclusive club. And yet that is 50% of your body!

Your entire lower body you will neglect because:

 You don‟ like working legs

 You don‟ want bigger legs

 Your legs are big enough

But let's suppose…you do work legs and without much weight at all. Just enough to stimulate your entire body propelling it into new levels of growth. Do you think that is possible? How can doing squats increase our bench press? If you are stuck on bicep curls, how can incorporating legs into your routine break you thru those plateaus?

I'm here to tell you right now, as you read this, that doing leg workouts is a whole lot more than just getting bigger, more toned, or stronger legs. Think about it. Testosterone is a primary ingredient of building muscle. So you do a hard set of tricep pushdowns. Your body responds by making more testosterone. Let's just guess at 10% more for the day. Phew. Hard workout. Good job! Do you qualify as one of those people?

But…let's say you do a set of breathing squats at 100% intensity. You just boosted your testosterone production 1000%. Do you think I'm being facetious?

But back to the purpose of this question. Working your legs isn't an option. It's something you do. So you don't want bigger legs? Fine. Don't pile on the weight. Don't overload them. Just stimulate your metabolism, and stimulate your body changing. So you don't like legs? Get over it. Fact is, by incorporating legs into your workout, you will see more gains in 6 weeks then most people do in 3 months. Don't take my word for it. Look around at your gym? The guy with a huge upper body and tiny chicken legs. Do you want to look like that? Who are the bigger guys in your gym? Who are the women that you most want to look like? I can assure you those people do legs. Any top notch physique does legs.

Doing a cardio machine that uses legs is not the same. So that's why working your legs is so important. Please do not make excuses. You do not have to train to failure where you cannot walk. You don't have to squat 600 lbs.

You simply must train the 50% of your body that pretty much 80% of everybody just doesn't do. Next time you are in the gym take a good look around. Notice the leg equipment. Notice the same people using that week after week. Become one of the individuals at your gym that trains legs and discover the secret to growth.

HERE ARE THE REASONS WHY WORKING EVERY MUSCLE - NOT JUST CERTAIN ONES - IS THE SUPERIOR METHOD OF GETTING THE RESULTS YOU WANT

 Builds lean muscle
 Reduces body fat levels
 Increases energy
 Balances blood sugar in the body
 Increases neuromuscular efficiency
 Improves sexual performance
 Lowers cholesterol in the body
 Protects against heart disease
 Improves mood

All the above reasons are by-products of increased testosterone. For men, this means better muscle gains. For women, don't worry you don't have enough testosterone to get big and bulky like a man. For everybody, working legs will help you with the above factors and assist you in reaching your goals.

Abdominal Fat: What Is The Best Way To lose It?

If I hear this question one more time, I'm gonna scream!

Ok, let me clear this up once and for all: You can't "spot reduce" fat from one specific part of your body! You lose fat systemically. That means you can't control wher'e it comes from. When fat is oxidized for energy, you will draw it from all areas of the body, and the first place you tend to put it on will be the last place it comes off.

Everyone has certain "stubborn" areas wher'e the fat seems "hard to get rid of" but the fat WILL go, it will just be the last place to go. The best way to burn fat off your abs is not to do more ab work, but to do more cardiovascular work: Bike, Stairmaster, treadmill, elliptical machine or rower - they're all great fat burners. Work at about 70-85% of your age-predicted maximal heart rate (220-your age) and maintain it for 30-45 minutes 5-6 days a week for optimal results.

Train your abs about twice a week, just as you would any other body part. Doing your abs every day will do almost nothing to remove the layer of fat covering the muscles. In fact, it's possible to have a great set of abs that you can't even see because they are covered up with a layer of fat!

And don't forget, nutrition is half the battle when it comes to fat loss! If you're drinking beer and eating pizza on a regular basis, it doesn't matter what you do in the gym, you'll probably never get a great set of abs. The real formula for ripped abs:

Nutrition: 50%

Cardio: 49%

Ab exercises: 1%

Daily Inspiration

Why go further and further, / Look, happiness is right here

~Goethe

Healthy Recipe: Blueberry-Peach Smoothie

Blueberry-Peach Smoothie

This recipe serves: 1
Preparation time : 5 minutes

Ingredients:
1/4 cup orange juice
1/2 cup plain, low-fat yogurt
1/4 cup washed, stemmed blueberries
1/4 cup peeled, pitted and sliced peaches
1 teaspoon honey

Cooking Instructions
1. Place all the ingredients in a blender. Blend on high speed until smooth.

Nutrition Facts
Serving Size 0 about 1 cup
Amount Per Serving
Calories 144
Protein 8 g
Total Carbohydrate 26 g
Dietary Fiber 2 g
Soluble Fiber 0 g
Insoluble Fiber 1 g
Sugar 19 g
Total Fat 2 g
Saturated Fat 1 g
Monounsaturated Fat 1 g

Quick Tip
Use frozen blueberries, partially thawed before blending, and drained, canned peaches packed in their own juices.

Featured Workout: Fight Club Workout

In order to get that muscular and shredded look for the movie "Fight Club", Brad used an intense workout routine for amazing results.

His workout was characterized by focusing on one muscle group up each day, then giving it the rest of the week to recover. This is very beneficial for adding muscle mass fast, because muscles grow during rest periods and not during the actual time in the gym.

Finally, at the end of the week, he finished off with a good cardio workout. This put his body in fat-burning mode, which served to shed any extra padding that covered his muscles, giving him that chiseled look.

Here is a small sample of the exercises that made up his workout. He performed 3 sets, taking approximately 60 seconds to rest between each set. Also, he used a weight that is challenging enough to complete 15 reps (with the exception of pushups and pullups), but be fatigued on the last rep.

Remember, proper form is a must!

Monday - Chest
3 - 75 push ups
3 - bench press 165,195,225 (25, 15, 8 reps)
3 - nautilus press 80,100,1303 - incline press 80,100,130
3 - pec deck machine 60,70,80

Tuesday - Back
3 - 25 pull ups
3 - seated rows 75,80,85
3 - lat pull downs 135,150,165
3 - t bar rows 80,95,110

Wednesday - Shoulders
3 - arnold press 55,55,55
3 - laterals 30,30,30
3 - front raises 25,25,25

Thursday - Biceps & Triceps
3 - preacher curl machine 60,80,95
3 - ez curls cable 50,65,80
3 - hammer curls 30,45,55
3 - push downs 70,85,100

Friday
Treadmill 60 minutes 80-90% MHR

SaturdayTreadmill 60 minutes 80-90% MHR

Sunday
Rest Day

Reps Range From 15-25 reps on all exercises and weight is in lbs. Please note that his workouts also consisted of intense boxing and mixed martial arts training.

Daily Inspiration

"Health, learning and virtue will ensure your happiness; they will give you a quiet conscience, private esteem and public honour." -- Thomas Jefferson

Daily Inspiration

Money is the most envied, but the least enjoyed. Health is the most enjoyed, but the least envied.

~Charles Colton

Daily Inspiration

Heaven never helps the man who will not act.

~Sophocles

Visualization and Fitness: Become the One in a Thousand Who Achieves Incredible Outcomes

"If you aspire to hit the target, you must first see it."

Before you can arrive at any fitness destination, you first must have one.

Your fitness goals must be clearly defined by visualizing your desired fitness goals. Only with this vision in mind does your chance of getting there become much higher.

This is so obvious, it almost seems simple minded. Yet, how often do you, or somebody you know, rush into activities, relationships and projects - sometimes wasting months if not years - without first investing about sixty seconds to ask, "Why am I doing this? What is my goal here? What outcome do I hope to achieve?"

Whenever you introduce a true vision into any area of your life, you gain new energy . You will discover direction, motivation, joy, passion, energy, creativity and commitment. In any endeavor we undertake, or any goal we pursue, we can experience outcomes that are incredible, great, good, okay, poor, terrible, and catastrophic . However, you'll be so much luckier in health, and life, if you define and then visualize your successful outcome before just plunging in.

Visualize your "new self" and then make the first steps to achieve that vision TODAY!

The Benefits of Regular Weight Training

Regular weight training:
Improves circulation
Improves sleep
Increases your metabolism
Improves bone density
Reduces depression
Increases metabolism
Improves self-esteem
Lowers body fat
Lowers appetite
Burns calories
Strengthens your mind
Slows the aging process

Drink Water to Lose Weight?

German research study reveals that drinking cold water can boost your metabolism!

Apparently cold water can cause a rise in metabolism and contribute to increased energy expenditure.

Researchers found that drinking a 16 ounce glass of cold water increased the metabolism of volunteers by as much as 24 percent over their normal metabolic rate, with this increase lasting as long as 90 minutes.

The increase occurred within 10 min and reached a maximum after 30-40 min.

This means that a man who drinks an extra 50 ounces of cold water daily, in theory could burn an extra 17,500 calories annually!