Author Archive
Information of Best Las Vegas Casinos and Other Gambling Centers
In the world of entertainment, gambling has become one of the entertainments that are never be forgotten to be enjoyed. In most night life in tourism destinations, we can find many gambling centers where many people visit and having much fun with the gambling games playing. Las Vegas is the most popular city that has many gambling centers as well as other night life entertainments.
For you who love gambling very much, Casinos-rus.com is the website where you can find much information about gambling and the best places for enjoying gambling games playing. You can find the best Las Vegas Casinos in this website and also finding best companies that can manage your trips to the greatest gambling centers in the world. You can also find much information about other areas that provide best gambling centers of the world such as Erie, Pittsburgh, and also Myrtle Beach.
If you are also a lover of online casino gambling, this website also provides you much information about the best online casinos that are provided in high quality. Therefore, have a plan for a fantastic gambling vacation in the holiday? Just visit the website and find the best agent to manage the most fantastic trips.
12 Steps to Targeting Success in Your Career or Job Search
Is your job search sagging? Are you still looking for that ideal next job? Or are you about to begin looking for new work and are not sure of the best way to go about it? What you need is a way to evaluate your job search strategies to see whether or not they are working effectively for you.
Ready to get started? Here are 12 building blocks to a successful job search and the goals that will help you get to where you really want to be in the world of work:
1.) Making networking phone calls: Effective job searches begin and end with networking. Start by making a list of everyone you know: family members, extended family, friends, present & past co-workers, faith community colleagues, barber/hairdresser, dog groomer, neighbors. Even list the clerks who work in your favorite grocery or video store, bank tellers and gas station attendants. Everyone! Call or talk to each person on your list (most people can easily produce a list of 50-100 people). Target: Make 3-5 new networking phone calls weekly.
2.) Contacting employers before openings occur: The process of applying for a job before an opening is known to be present is referred to as “accessing the hidden job market” – and doing so is critical for job search success. By using a great on-line tool such as Reference USA to access employer information, you can mail targeted resumes and cover letters to companies that match your size, focus and sales criteria. Target: Mail 5-10 targeted but unsolicited resumes with cover letters weekly.
3.) Responding to online postings: There are literally hundreds of sites like Monster.com, and you can pour hours and hours into searching them for job opportunities. Remember to search on multiple titles or portions of titles and to post your resume at every opportunity. Target: respond to 3-5 postings weekly.
4.) Responding to newspaper help wanted ads: This is the favorite job seeking strategy of searchers everywhere, but guess what? Out of every 100 resumes an employer receives, they will throw away 92-95! Target: Submit only 3-5 resumes and cover letters weekly in response to help wanted ads.
5.) Identifying new employers to contact: Find employers the old-fashioned way: in phone books, through networking leads, through word-of-mouth, in reference sources and online databases (such as Reference USA, mentioned above), through articles in local papers and through the Yellow Pages of your local phone directory. Target: Identify and research 5 new employers weekly and use them to fill your quota for #2, above.
6.) Contacting recruiters and employment agencies: It’s not appropriate for every job seeker to contact recruiters and employment agencies, but if this strategy makes sense for you, then by all means make use of them. Target: Contact 1 new recruiter or agency weekly.
7.) Making follow-up phone calls & sending thank you letters/cards: Sending out resumes and cover letters is only the first step in the process of developing relationships with employers. About 1 ½ to 2 weeks afterward, call them to verify they received your materials and to inquire about next steps. Always follow-up on interviews and make is a habit to send thank you letters or cards afterward as well. Target: Make 5-10 follow-up phone calls weekly and send a thank you letter or card for every job interview or informational interview you participate in each week.
8.) Managing your references: How do you “manage” references? Supply each one with a copy of each version of your resume. Keep them up-to-date on what is happening in your job search. You don’t need to call them weekly, but you should generate news every few weeks at least. Give your references a copy of all the references you’re using so each one can refer an employer on to someone else on the list if asked. Prepare your references by giving them background information, adjectives and descriptive words that “sell” your best stuff. Target: Contact each reference at least once per month during your active job search and contact everyone when that perfect opportunity comes along to prepare them.
9.) Practicing interview answers: Don’t just practice the night before an interview. Target: Practice your interview answers and questions at least 1 time per week.
10.) Practicing the salary negotiations process: Ditto with salary negotiations. Target: Practice your strategies and responses at least 1-2 times per week.
11.) Staying socially connected with employed others: Job searching is extremely lonely, so make sure you stay socially involved with family and friends. Target: Get out of the house at least 2 times weekly to see friends or extended family.
12.) Managing your attitude and energy: This is the most important building block of all, because without a positive attitude and high, focused energy, you won’t achieve the result you want. Targets: Do at least 1 fun and creative thing outside your house weekly.
Why not take Fridays off (if you’re unemployed) and enjoy! Absolutely, categorically don’t job search on weekends. Exercise, take care of your body, and journal. Feed your mind good books and your spirit hope.
Strengthen or do more of what works. Adapt, replace or fix what does not work. Reevaluate your search progress every 30 days for as long as it takes for you to find the work you really want. And, if your job search results do not markedly improve within 45 days, see a career search professional for individualized assistance.
Cheryl Lynch Simpson is a Spiritual Director and Solutions Coach who helps women discover and create the life they’ve always wanted to live. Cheryl is the author of over 30 print/Internet articles and the founder of Coaching Solutions For Women, a coaching website that produces and showcases career, business, and life solutions that improve the life balance of today’s busy women. For a complimentary copy of her latest e-book, Ten-Minute Stress Zappers for Women Service Business Owners, visit http://www.coachingsolutionsforwomen.com.
Ten Things To Do When You Really, Really Hate Your Job
1. Begin focusing on what you want instead of how much you want to escape. When you find yourself sharing the latest horror story, stop in mid-sentence and say, “What I want to have is…”
2. Create an image that describes you in your job. Are you on a riverbank with no way to get to the other side? Lost in a jungle? Poking through a thorny hedge? When you get comfortable with the image, begin visualizing a change in the obstacle. Imagine building a bridge across the river or finding a path in the forest. Don’t force the image or the change. When you’re ready it will come.
3. Think of developing skills, not serving time. Take every course that’s offered and focus on skills that can lay a foundation for your own business or next job. Can you learn HTML or PowerPoint? Can you use some evenings, weekends and lunch hours to solicit some free lance gigs?
4. Focus on satisfactory, not superior performance. Use the time difference to build your new life. People often say, “I can’t do anything — I work ten hours a day!”
If you are firing yourself or expecting to be fired, your job is finding a new job. Be ethical: you owe your company the minimum you need to earn your salary.” But don’t be surprised if you start to accomplish more than ever and find yourself getting promoted.
5. What conflict are you escaping? Dishonesty? Corporate greed? Hypocrisy? Allow yourself to wonder if these qualities are mirrored in your own life — or even in your mind. If everyone around you seems dishonest, are you being dishonest with yourself? With others? After you resolve your own conflict, you may find the workplace has changed or you have been catapulted into a new, more satisfying life.
6. Put on your shield and armor when you enter your workplace. Everyone should learn how to create a psychic shield. Imagine that you are surrounded by an outer shell that is made of a solid material — so strong that nothing can get through to hurt you. Some people prefer to imagine a protective golden light, but I think the solid shield is stronger. Take two or three minutes to put on your shield, every day, before you enter the workplace.
7. Give yourself a gift every day — a splurge of time or sensual taste buds. Read a book, talk to a friend, eat your favorite food. Don’t deaden your senses with alcohol (although if you’re a wine connoisseur, your special wine can be a gift) or spend big bucks at the mall. Think simple.
8. Find at least one thing in your life to appreciate: the softness of your cat’s fur, the winter sky, the spontaneous hug from a friend. Appreciate as much as possible about your job: the money, the view from the window, the new computer, friendly conversations with the guy down the hall. Savor the experience. Appreciation is the engine that attracts good things into your life.
9. Tune in to your intuition before deciding what to do next. Meditate and listen to the world around you. The saying “frying pan into the fire” is real. If your goals and desires do not come from a secure place within yourself, you will find yourself paying undue attention to wet blankets (“If you quit you’ll never get another job”) and false friends (“Just quit! Move to Tahiti! You won’t starve!”). Sometimes the same “advisor” proposes both ideas in the same week. A good coach or counselor will give you confidence in your own intuition, not impose their views of what you should do now.
10. Write this down somewhere: After you’ve left — and you will — all that time will seem to have gone in the blink of an eye. You will have trouble remembering what bothered you so much. The rest of your life will still be ahead of you.
I offer one-to-one consultations on career strategy.
About The Author
Cathy Goodwin, Ph.D., is an author, speaker and career/business consultant, helping midlife professionals take their First step to a Second Career. http://www.cathygoodwin.com.
“Ten secrets of mastering a major life change” mailto:subscribe@cathygoodwin.com
Contact: cathy@cathygoodwin.com 505-534-4294
Loving Every Phenomenal Part of You
Have you ever wished yourself away? I am not referring to leaving your precious life on this Earth; but rather, just wished you weren’t a certain way or did not have some particular qualities and mannerisms that were so apparent to you. I know I have.
In the past, I’ve had a very difficult time when others would point out my weaknesses to me, either constructively or not-so tactfully. I would think, ” Wow, not only do I think these are big problems I have, but now everyone else sees them as well.” I would hope and pray that these parts of my personality would disappear into the deep character trait abyss. I would pretend to myself they weren’t present or I would try my hardest to cover them up. I spent a lot of time and energy on hiding these areas that I wanted so desperately to vanish.
A big first step in learning to love oneself and in self-forgiveness is accepting every part of you as the unique person that you are. All of your so-labeled liabilities can be tweaked into assets, but they must first be accepted. Otherwise, you are pushing against the grain and not being authentic to your true self.
Let me give you an example of what I am talking about. In all of my past serious relationships, I have loved very passionately- so much so, that I’ve depended on the other person in the relationship for my happiness (what is commonly referred to as co-dependence). My moods depended on their moods, their well-being, or were correlated to the way they were treating me at the time. One can argue that this is not really love. I feel it was love, but with a very important component missing-that passionate love for myself? With it, the “dysfunctional” one-sided relationships may have flourished or an even more likely scenario~ I would have probably not attracted them in the first place (but that’s a topic for another day). Once I accepted this as a part of my unique persona I was able to direct it in a more healthy manner-passionate love for my child, my work, my family, my faith, and most importantly, myself.
You may find your dark sides in anger, co-dependence, low self-esteem or a combination of these or other perhaps not so desirable traits. We are missing a part of us by wishing these traits weren’t ours and not owning up to every inch of them. If we are only loving a part of ourselves or of others, we are not fully engaged in the experience of love. You know that feeling of being in a relationship where the other person may “kind of like you” or you “kind of like them”. It doesn’t flourish, and neither party is truly happy. It has been said by finding an area in which you have found the most struggles, therein lies your true purpose. These are gifts for us to embrace; lessons are presented for us to learn. Think of one of your greatest challenges-has that not shaped who you are today? When you are in the midst of it, it can be difficult; but when you step back, you see the beauty of it all.
Accept your yin and your yang. Accept your dark and your light. Accept your failures and your successes. I am not suggesting that we use this as an excuse to not participate in personal development or self-care, or to neglect to learn those lessons that are often presented to us throughout our lives. Instead I am suggesting that we embrace our unique selves and know that we are not on this Earth to take up space but rather to fulfill a beautiful life of our dreams in our own special way~ every valuable bit of us.
“If you can’t accept yourself, then certainly no one else will.” ~Author Unknown
Copyright 2005~Deborah Shipley is a registered yoga teacher, publisher of a free monthly e-zine on self-esteem, and an e-book author. This article may be distributed provided the author’s information is included in its entirety. http://www.tipsforinterpersonalskills.com
Achieving Limitless Creativity
There are many out there who wish to help individuals achieve limitless creativity. Such a noble endeavor to help fellow man; some creativity coaches are indeed working to set out simple principles which can help any individual get to that space. They are stead fast in their mission. One such gentleman I recently met was Dr. Nick Arrizza. He said;
“It is my hope to bring individuals back to an experience of their true and limitless creative abilities and to their human essence. Sadly this has been lost and much to the detriment of the human endeavour.”
I have rarely run across such a man on a mission to heal the world. So I decided to read his many articles and step-by-step methodology about how one might go about this. He has several papers on these websiteas;
http://www.telecoaching4U.com
http://ezinearticles.com/?expert=Nick_Arrizza
Well indeed. This is one major issue and important factor, which has impeded human civilization, a repeating one in fact which needs to end for us to get to the next step, I could not agree more. There are other factors as well. As society gets more complex without a major increase in biological evolution, we are stuck with an animal inside trying to mask our innate tendencies and still function as a whole and contiguous grouping. Problems arise when we train humans to do, instead of think so they can operate and function in the present period of incremental complexity. Some cannot do it. Not because they do not have the genetic material to do it, but because we have pre-conditioned them to be worker bees instead of thinking souls. Indeed it is necessary to have folks monitor the flows of the system without screwing it up using a protocol of known safety and reliability in the infrastructures and flows of the system. But we also need those who create the system, revamp it and realign it when it is too unnecessarily complex and fails to serve us. For instance: Health Care, legal, government leadership, educational system, etc, etc. These are opinions and observations entirely of my own, upon reading Dr. Nick Arrizza’s works. It might behoove you to read his works to see where your mindset is.
Dr. Arrizza is an interesting person with some simple formulas which could help millions if not billions of people in the world come to a better understanding of their surroundings and minds and in doing so be more creative, productive and achieve such happiness as is their innate desire to achieve. At least this is the feeling I get when I read his articles. If he can do that for the world; Imagine what he can do for you? Think about it.
“Lance Winslow” – If you have innovative thoughts and unique perspectives, come think with Lance; www.WorldThinkTank.net/wttbbs
Six Keys To Build Vision – Point Two
2. Recognize the source and purpose of vision
· It’s purpose is to be shared with all those around us
Living life based purely on our own personal needs is really living life at the most primitive level. It makes no allowance for the wonder of investing into our fellow humans beings and the generations yet to come. The inheritance we leave behind is the materials that another generation will build upon. One of the reasons I love writing, is it is my personal investment to those who find my life helpful to theirs. The thought that someone one hundred years from now may glimpse my life and evaluate my thoughts, both excites me and empowers me to write more. A selfless life is committed to investing beyond our own needs and into the needs of another.
· Not wishful thinking or a good idea it is “supernatural”
If everyone planned their life as a result of their vision for it, we would call that common sense or just the natural process of living. The truth is, not everyone lives their life according to the ultimate purpose for which life is lived. Most people live life from one circumstance to another and plan in the midst of this process.
Living life with purpose and intent, or according to our destiny is supernatural. It goes beyond the natural approach to living, by taking responsibility for the decisions we are to make ahead of time. At this level of living we move beyond the norm and venture into the supernatural. Wishful thinking is really living life in a knee jerk fashion. Vision is all about purposeful living. Fashioning our daily lives according to the blue print, which we have seen ahead of time. Visionaries do not live their life by “chance”, they live their life out of purposeful action.
· Vision is not contrary to our creators will
Regardless of our spiritual persuasion, we need to accept that we are designed for greatness. Heaven and earth conspire to create a quality of life, which goes beyond temporal living. Living life at its poorest form is ignorance and at its greatest level, enlightenment. Life lived at a quality of total awareness, is a life lived with extreme potential. Vision is available to every person on earth. Poverty of imagination is poverty at it’s worst. As our mind begins to dream of potential, our will begins to change towards the probabilities of what can be.
As we each take up our personal responsibility to dream on a level beyond the natural, we enter in to a dimension of creativity. Creativity is the gift that we were all born with, but circumstances conspire to rob us of the initiative to birth the seed of creativity. The will of our creator is to empower each one of us with the same creative capacity.
· Not based on abilities and talents, though we may use them positively or negatively
Poverty of spirit is the main reason why many of us live it what could have been, rather than what can be. When we excuse our lack of achievement on our lack of provision, we exclude ourselves from the power of creativity. One only needs to travel into less affluent Nations to recognize the creative genius that appears as a result of need. Resources may well be in poor supply, but invention and creativity is never an orphan.
Starting where we are at is a fundamental philosophy to success. If we are waiting for all we need before we start we will never start. The hidden inertia that compels vision forward is initiative. Resources and provision are drawn to those who live by vision, and the momentum that gathers as a result of initiative is fair reward to those bold enough to act upon it.
Tony Mckeown is a personal life coach and director of coaching 4 life New Zealand. He has a passion for empowering people to find their life mission and purpose.
He has authored training manuals, motivational rticles,numerous e-books and regularly hosts international tele-classes and conferences on vision. His practical approach to spirituality and leadership development are key qualities organisations seek him to impart. His clients are world-wide and can be contacted online.
His free monthly newsletter “get a life”,is by subscription and provides free motivational downloads from his coaching site: http://www.coaching4life.net.nz
Using System Restore to Save Yourself from Formatting Your Hard Drive
It is the most annoying thing when one day you use your computer and nothing seems to work fine. Program freezes, files get corrupted or internet doesn’t work. You called the customer support or some friends you know who’s very much familiar with computer and still didn’t solve the problem.
There could be one to many things why this happens, you probably came across with spy- wares or dangerous ad-wares or even virus when you were working on that computer last time, but whatever the reason is, your only main concern is to get it up and running so you can go on with your work.
You tried everything and the only hope you can think of now is to format your computer. Formatting is the last and ultimate solution you should resort into. You just don’t format a computer like your deleting a file. You need to back up all your software data, personal documents, pictures, other folders you may feel important, and of course you got to look for those original installation disk for your devices such as printers, scanners or any other device hooked up in your computer, these are called drivers. If your computer came with original recovery disks then you need that too, recovery disks are usually bundled with your branded computer system, such as HP, Dell, Gateway or any other leading computer manufacturer and if you have them, its as easy as putting the CD recovery disks and running it, it will do the rest of the process for you.
If your recovery disk is gone or you didn’t have one then this is what this article is for. Your only savior is to go back to the most recent settings that worked, in other words yesterday’s settings. Microsoft provides an effective way to somehow backup your computer settings and configuration, this is called System Restore. System Restore has the ability to create a restore point wherein every once a week or two depending on how often you install or uninstall updates and programs. The following steps will walk you through the process of setting up your restore point and how to go back if you need it.
Start by going to Start->Programs->Accessories->System Tools, and then open System Restore.
On the right side panel it will give you an option to Create Restore point or Restore my computer to an earlier time.
Choose Create Restore Point, and then put your description, hit next then put in the date you want to go back to, then hit “Create” and that’s it. You just save yourself on formatting your computer in the future.
Guil Tabasa is a consultant for Altertek Solutions; he has been in the consulting business for more than 7 years now. He has helped small and medium businesses add value to their business that directly contributes to their revenue. You can email Guil
Aerobic Training
How to start your aerobic training program:
Consider first setting your goals for sometime in the future; make sure they are realistic. Start easy, be kind to yourself. Many of us start out joining a gym and telling ourselves that now we will train every day! Six out of ten people going to gyms drop out in the first month. That’s a staggering 60% of the people. The numbers are just as high for those that buy exercise equipment and don’t use it. So you need several ingredients, not necessarily in order of importance, but because you want to be successful in your training.
1. Desire or motivation that is from who you are, not to get something.
2. Energy: This means you need to start thinking about eating better. No matter where you are with nutrition you can always improve (see nutrition for details). You need nutrients as well. Vitamins, power foods, high technology nutrition is available; you just need to make the effort. Without good fuel it’s hard to get the energy to train.
3. Set your goals within yourself and make them realistic. Remember, there is no cause and effect so you can’t cause health; you can only live it.
4. Make the time, create a loose schedule with alternatives, if need be.
5. Stick to it. Remember, consistency is more important than intensity.
6. Understand the basics of bio-mechanics, even for walking (posture, the muscles, the stretching, the meditation and imagery) to get the most from your efforts.
7. If you are in a family or a relationship, you need support and encouragement, not grief for leaving them alone so often. Get them to start with you (that’s really tough sometimes). It’s always easier if your partner is doing a similar program with you.
8. If you smoke, start making an effort to cut down, if that’s really what you want to do. If not, it will not make a huge difference so much as your attitude towards it will. Use coltsfoot, an herb you can buy in health food stores and smoke it. It will cleanse your lungs, and help you to get off tobacco. You will find the desire will slowly fade away as you get healthier. We don’t need to harp about it. JUST DO IT! QUIT.
9. If you eat more than a plate at a sitting, just start eating less, and limit snacks to fruit.
10. Maybe it’s some of the food you eat. Cut down on fats, sugar, liquor, canned food, and packaged food full of hidden fats and sugars. I’m sure you already know the stuff that doesn’t really help your body.
11. Eat more of the good stuff: fruits, vegetables, nuts, seeds, whole foods, grains, etc.
12. Drink more water, read more books, and have more fun in your life. Why not?
Of course there is more, but this would be a great start. Remember that when you work holistically you have a better chance at success. You will be working on several levels of health at the same time.
A few days you make it, then you miss one, and eventually another. I know, and I’m a professional trainer, it happens to me. Life is always changing, that’s the beauty of it. That does not mean we give up; just go with the flow. Set some realistic goals, and know that you will miss some days. Make it up again, and don’t beat yourself up about it.
The majority of people drop out of their health programs primarily because it is very hard to get motivated. There are a few myths about motivation for working out — that knowledge will do it, or maybe we feel guilty because we are overweight — but the key is if you don’t have the energy none of that will matter. It’s really about metabolism. Once you get older if you don’t exercise, your own body will start to think you don’t need the hormones and energy. Basically, it starts to shut down. When you do exercise, it’s hard and your body feels like it’s really stressed. It’s not very pleasant, in fact, it hurts many times when you start to train.
To really increase the energy level and have your body and brain work with you, you need to take the nutrients to get your body working again. The food you eat needs to be better quality with more servings of natural fruits and vegetables. If you are eating junky food there is no way your body will be able to have more energy.
You need to consider antioxidants, vitamins, and some form of growth hormone like DHEA or Deer antler extract which is natural (IGF1 which is a pre-curser to HGH). Take care with Human Growth Hormon always consult your doctor. I personally don’t recomend HGH, because if you take it your body stops producing it, there are alternatives. You can’t take very much of this as it turns to testosterone and so you need to consult a doctor for medical advice. (see my web page for more information about this along with other nutrients). Most doctors don’t recommend very high doses of either of these nutrients, so get professional advice. A small amount can do wonders for the human body. These nutrients increase metabolism, build muscle, and help the body to become anabolic (for building and repair of tissue). This is important: to not be catabolic (destructive down cycle) any longer. If you can use these health products, they are the best.
The research necessary to take the vitamin and nutrient business to its highest level is being done with these products. Your success in a fitness program is dependent on your nutrition program.
The minimum goal for an aerobic activity is five times a week for over thirty minutes each session, and even up to sixty minutes if you are only going to walk. Five times a week, not three times as we have heard. That doesn’t mean it has to be all running or all walking. You can play tennis, golf, and walk briskly, or take a nice walk with the family. Families that train together, stay together. Play ball with the kids, for this to be effective and considered an aerobic activity, you need to do it over a half hour and get your heart rate up about 60 to 70% of your max. By then you start to burn some fat. As you increase this ability to burn some fat your brain says “Hey! This person is active. Let’s improve the metabolism.”
As you exercise you also decrease your appetite so you eat less. This is when your body will start to create more hormones, endorphins, and pain-reducing substances called antefolins, which will help you to feel better. Remember, you have to get over the hump before you feel good from exercise. Then weight is not a big problem and you will slowly and naturally level off to your natural weight. This all helps to reduce your stress as well as helping you to feel more successful and some enhanced self- esteem. Balancing your body this way also helps reduce the risk of heart disease as well as diabetes. It helps you create more of HDL, which is the good cholesterol, and reduces the LDL & VLDL, the bad cholesterol.
A moderate exercise program always helps you sleep better. It enhances the digestion and the lymphatic systems (the cleanser of the body tissues). All this helps your body to work at the ultimate level. Remember, this is going to take time. Diets or any fast way will not last. We know now that when you diet or change anything too drastically your body goes into shock. Then the next time you eat, it holds on to it. You gain all the weight back, your body just needs to know you are not a couch patato.
So it’s best to not focus on the weight. When your body is operating at its optimal level, you will be at your correct weight eventually. It all depends on your body type, anyway. You could still be heavy and be incredibly fit and healthy. Isn’t that the purpose of all this?
A sample schedule for the beginner fitness enthusiast: Note you can replace walk for run- if you have been a runner, if not don’t start running unless you are prepared to find all your sore, and injured places coming to the surface.
Day One.
Take an easy twenty-minute walk at a nice brisk pace. (Walk ten minutes from your starting point and turn around.) Find a nice place to walk, away from lots of cars. If your neighborhood is good place well, great. If not, take the extra time to drive to a park, beach, pasture or the country. No sense huffing and puffing more carbon monoxide. (Living in Los Angeles is like smoking ten cigarettes every hour. Cherniscki). You need to be able to keep up a conversation. If you are in oxygen debt you won’t burn calories as well so take it easy at first. Upon returning, spend about ten or fifteen minutes stretching.
Consistency is more important than intensity. If you don’t do it regularly the brain thinks “well, this body doesn’t need much energy so we can store all these extra calories in the thighs or butt.” But if you start with some regular activity, just everyday stuff can contribute the message to the brain saying “hey we need more energy.” The brain begins to think this body is active and needs to increase the metabolism. Every two hours do something for at least ten minutes is another technique. Then your brain will take you to a higher metabolic level. As you increase your exercise program you will have more byproducts called free radicals. This is more reason for us to work with nutrition as well, because you need to increase the antioxidants to keep the body healthy from the free radicals.
Day Two
Just stretch for ten to fifteen minutes. If you are near water, maybe swim for ten to fifteen minutes. Or do a more easy walk if you are sore.
Day Three
Walk briskly for twenty-five minutes. Stretch for fifteen, or if you have it down, it could only take ten minutes to get a good stretch.
Day Four
Swim and stretch for at least twenty minutes and ten, respectively.
Day Five
You might miss one. . .Or walk maybe longer and easy or hard depending on how you feel.
Day Six
Walk a good deal faster for thirty minutes. If you feel tight walking, stop after you break into a light sweat and stretch for a few minutes. Regarding the legs and gluteus muscles. Then continue, finishing up with a good ten minute stretch.
Day Seven
If you didn’t miss one day, take an easy walk, swim or stretch, maybe do something with family or friends. If you got sore at all during the week, then rest and just stretch or swim. Note: I like to add crunchies to all my workouts, strengthen the abdominals is a good way to trim the belly.
Continue this program until you can walk thirty minutes without losing your breath at all. This can take two weeks for most people and up to four weeks for others. If it takes you longer, stay with twenty-five minutes for two months, and then move into the next level. If within two weeks your body serves you well, you can proceed with the next level.
We will have an easy day and then a hard day for the rest of the training. If you miss an easy day, don’t worry about it.
Continue on the following day with a brisk walk for thirty minutes. Now we will start to burn some fat. From now on, you workouts should last about forty-five minutes. So give yourself an hour to work it into your daily routine, if you don’t feel like training don’t know that you can do something easy.
As you get stronger, your easy days become more like your hard days when you first started. Walking can increase to five times per week within the first few months, depending on your body. You have to listen to it and pay attention. If you can get the advice from a certified personal trainer, please do. It never hurts to have more information. At this level it’s not as critical as it will be when we start the strengthening program using weights, running or strengthening exercises.
Six to Eight Weeks
Most bodies will start to enjoy working out from here on out. After six or eight weeks, start your strength-training program. Once again, listen to your body. If you don’t feel quite ready at six weeks, take eight. What’s the rush? You have your whole life ahead of you. At this point is when I recommend the use of a certified personal trainer.
You can go in either of two directions with this addition to your program, with various levels of intensity depending on your body and your abilities.
If you are able and willing to run for your particular goals, you may now start to run. Start with easy jogging for twenty minutes every other day, and weight training every other day. Running at this time should be at least three days a week, the same for weight training. There is some evidence, however, that we could get by with two days of weight training (solid whole body sessions) and still do okay. Include one day of rest. The day you rest could be a very easy workout, either stretching, swimming or family fun.
For weight training we need to start just as easy. Many of us think that weight training will build large muscles. We see all these big bodybuilders, and although some of us admire the dedication it takes to build that kind of body, it is not necessarily true that weight training builds large muscles. It all depends on how you train, how much you train, and your age as well as the system of training. We know that by stressing any muscle naturally (exercises) or unnaturally (weights) we work with the law of irritation and adaptability to produce the result we want.
Basically, this means the body will adapt to irritation. Adapting can mean for size of muscle as well as for the functioning of the muscle. Adapting also can mean the heart and lungs adapting to more stress and improving the functioning of this system (aerobic conditioning). The irritation could be considered the stress exerted on the body (heart and lungs) by running or walking more and increasing time and duration. Then we consider strength in the muscles by more and more progressive exertion (making the body work progressively harder). This can be achieved by doing more and more pushups or other exercises. Using weight training for increasing strength, as well as burning more calories, we would have to build by lifting more times and more weight.
There is another way to use weight training to develop strength as well as endurance. This system works on the premise that using progressively more weight builds size and strength. Starting with more weight and then progressively reducing the weight with longer repetitions, we build endurance in the muscle instead of bulk. This is a good way to shape the body without building mass.
It’s widely known now that for older women weight or resistance training is beneficial to stave off osteoporosis.
Please note: This section is not to take the place of medical advice. I recommend that you speak to your doctor before undertaking any kind of exercise program, especially weight training. See a professional; it will be a good investment in your body.
see web pages http://www.molinamassage.com or http://www.betterbacksystems.com
Othon Molina Ph.d. c LMT has been involved in the health field as a manual therapist and personal trainer for over thirty five years. He has studied with some of the top doctors and healers of our times. His specialty is treating sports injuries, back problems, and teaching others how to improve their health or athletic competition using nutrition and fitness technologies.
One of his specialties is Kinesiology. He has been a runner all his life, and competed in many triathlons, 5k’s, 10k’s and marathons. Competing at an elite level gave him the experience to help train others. Recently he coached and worked with the female champion of the German team of triathletes.
Some of his clients include: Bob Hope, Jane Seymor, Essam Kashoggy, Jim Nabors, Tony Robbins, Mark Victor Hansen, Carol Burnett, San Francisco Ballet, Allvin Alley Dance troupe, some of the top Olympic and international elite athletes, team doc and new trainer for the German professional triathletes. He also trains massage teams worldwide, as well as health professionals in Hawaii.