Saturday, 6 February 2016

Benefits of Having a Fitness Buddy

It's raining outside. Your shoes are still wet from your last walking session. You really should just go out and exercise, but there's something good on TV. Maybe later...

Sound familiar?

Now try this scenario: It's raining outside. Your shoes are wet and you don't really feel like going for a walk, but your cell phone is blinking with a message from your buddy that says she's already left the house and she'll meet you at the trail. You know you have to go, or she'll give you a hard time for ditching her. So, you grab your soggy shoes and head off for a power walking session. Afterwards, you feel good. You always feel good afterwards; it's the getting started part that's hard.

That's why it's so beneficial to have someone else to exercise with on a regular basis. There's no type of fitness regimen that can't benefit from having a fitness buddy. If it's weightlifting, your buddy can spot you. If it's running or biking, they can push you to go faster than you would if you were alone. If it's climbing, she can catch you when you slip and start careening down the mountain (maybe climbing isn't the safest fitness activity).

Whatever your choice of fitness outlets, a workout buddy can not only push you harder than you would yourself, but they can actually get you out the door. Never underestimate the power of social obligations. Those of us who wouldn't think twice about breaking a date with ourselves cringe at the idea of breaking a date with a friend. Especially if we have friends who are experts at giving the guilt-trip.

OK, so you're sold on the idea of a fitness buddy. But wanting one can be easier than finding one. Your regular friends might not be into fitness, or they're the kind of people who start something with good intentions and gradually slack off. It's important to find someone who is as dedicated to fitness (or more dedicated) than you are. But where to look? Here are some ideas:

-Ask a friend, or see if a friend of a friend is looking for somebody.
-If you belong to a gym or health club, see if there is a bulletin board out front where you can post requests.
-Join an exercise class or take some sports lessons; you might find an interested person or two.
-Check fitness web sites, especially related to your interests; there may be a message board where you can look for activity partners.

Whatever route you choose, don't be afraid to initiate proceedings by starting up conversations with people or starting new threads on message boards. You might be surprised at how many people are also looking for regular workout buddies.

Once you find a fitness buddy, don't let him or her down. If you both show motivation and keep to a regular schedule, you'll both reap the benefits.

TC Thorn writes for, a site with articles on fitness and weight-loss as well as a forum for helping people find fitness buddies. This article may be reprinted providing the link is included and active.

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Friday, 5 February 2016

Top 40 Health Quotations

  1. "Health is the thing that makes you feel that now is the best time of the year." -- Franklin P. Adams
  2. "He who has health, has hope. And he who has hope, has everything." -- Arabian Proverb
  3. "To get rich never risk your health. For it is the truth that health is the wealth of wealth." -- Richard Baker
  4. "There's lots of people who spend so much time watching their health, they haven't got time to enjoy it." -- Josh Billings
  5. "Health has its science, as well as disease. " --Elizabeth Blackwell
  6. "Never go to a doctor whose office plants have died. " --Erma Bombeck
  7. "Isn't it a bit unnerving that doctors call what they do practice? " --George Carlin
  8. "The poorest man would not part with health for money, but the richest would gladly part with all their money for health. " --Charles Caleb Colton
  9. "As I see it every day you do one of two things: build health or produce disease in yourself." --Adelle Davis
  10. "Preserving health by too severe a rule is a worrisome malady." --Francois de La Rochefoucauld
  11. "You can set yourself up to be sick, or you can choose to stay well." -- Wayne Dyer
  12. "Give me health and a day and I will make the pomp of emperors ridiculous." --Ralph Waldo Emerson
  13. "The first wealth is health." -- Ralph Waldo Emerson
  14. "Early to bed and early to rise, makes a man healthy, wealthy, and wise." -- Benjamin Franklin
  15. "Health nuts are going to feel stupid someday, lying in hospitals dying of nothing." --Redd Foxx
  16. "Health is not valued till sickness comes." --Dr. Thomas Fuller
  17. "A Hospital is no place to be sick." --Samuel Goldwyn
  18. "Health is not simply the absence of sickness." --Hannah Green
  19. "Keeping your body healthy is an expression of gratitude to the whole cosmos - the trees, the clouds, everything." --Thich Nhat Hanh
  20. "A wise man should consider that health is the greatest of human blessings, and learn how by his own thought to derive benefit from his illnesses." --Hippocrates
  21. "The groundwork of all happiness is health." -- Leigh Hunt
  22. "The oneness of mind and body holds the secret of illness and health. " --Arnold Hutschnecker
  23. "Health is worth more than learning." --Thomas Jefferson
  24. "We cannot seek or attain health, wealth, learning, justice or kindness in general. Action is always specific, concrete, individualized, unique." -- Benjamin Jowett
  25. "One out of 4 people in this country is mentally imbalanced. Think of your 3 closest friends-if they seem okay, then you're the one." --Ann Landers
  26. "To insure good health: eat lightly, breathe deeply, live moderately, cultivate cheerfulness, and maintain an interest in life." -- William Londen
  27. "It's no longer a question of staying healthy. It's a question of finding a sickness you like." --Jackie Mason
  28. "Quit worrying about your health. It'll go away." --Robert Orben
  29. "What some call health, if purchased by perpetual anxiety about diet, isn't much better than tedious disease." --George Dennison Prentice
  30. "The higher your energy level, the more efficient your body. The more efficient your body, the better you feel and the more you will use your talent to produce outstanding results." -- Anthony Robbins
  31. "Take care of your body. It's the only place you have to live." -- Jim Rohn
  32. "Happiness is nothing more than good health and a bad memory." --Albert Schweitzer
  33. "A man too busy to take care of his health is like a mechanic too busy to take care of his tools." -- Spanish Proverb
  34. "People who overly take care of their health are like misers. They hoard up a treasure which they never enjoy." -- Laurence Sterne
  35. "Measure your health by your sympathy with morning and Spring. " --Henry David Thoreau
  36. "Be careful about reading health books. You may die of a misprint." --Mark Twain
  37. "The art of medicine consists of amusing the patient while nature cures the disease." --Fran├žois Voltaire
  38. "Our health always seems much more valuable after we lose it." -- Unknown
  39. "Time And health are two precious assets that we don't recognize and appreciate until they have been depleted." -- Denis Waitley
  40. "Look to your health; and if you have it, praise God and value it next to conscience; for health is the second blessing that we mortals are capable of, a blessing money can't buy." --Izaak Walton
Resource Box - © Danielle Hollister (2004) is the Publisher of BellaOnline Quotations Zine - A free newsletter for quote lovers featuring more than 10,000 quotations in dozens of categories like - love, friendship, children, inspiration, success, wisdom, family, life, and many more. Read it online at -

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Thursday, 4 February 2016

Ten Tips For Setting (And Keeping) Life Changing Resolutions

It's time for that annual ritual of making (and breaking) our New Year's resolutions. There is something about the idea of being able to start over that motivates us to pause (at least briefly) and reflect on our lives as they are, as well as how we would like them to be. Yet how many times have you thought back to last year's goals and found that many or most of them were abandoned or just forgotten after a few weeks or months into the year?
Many of us have difficulty following through on our resolutions due to factors such as choosing unrealistic goals, not making them challenging enough and/or lacking the necessary motivation to stick with them. The following tips should help put you on the right course and assist you in staying committed to your most important goals for 2006.
Start with a life vision
If you don't know what you want your future to look like, how can you decide what areas of your life need to be worked on? Spend some quiet time TODAY reflecting on (and writing down) what is good, bad or incomplete. Then try to "see" your life if all of these areas were addressed and had become satisfactory to you.
Get organized
Clear away clutter. Go through paperwork, files, old bills and receipts, closets, drawers and storage containers. Decide what you need and will use and either throw out or give away all the rest. Put aside some time each week for this purpose. After you have cleaned out you can think about your existing systems for management and storage and see if these need reworking or just some fine-tuning. Keep ONE calendar to record all appointments, events, etc. Write down everything- don't rely on memory.
Expand your horizons and make a commitment to learning something new.
Challenging yourself will infuse you with greater energy and sense of purpose. It will help build your self-esteem to realize you really are capable of more than you had previously believed. This new learning can also give you additional resources to assist you in your career, personal or love life.
Set challenging but realistic resolutions
Choose goals that stretch your ability muscles, yet are realistic and therefore less vulnerable to failure. Don't respond to that negative inner voice that says; "oh, I'm not capable of that". Instead, focus on what you truly desire for your life and relationships and let this be your guide.
Write down your resolutions
Write them down and stick them on your bathroom mirror, your fridge, your car dashboard, your desk or wherever you know will be a good place for you to see them. You can also show them to a good friend, family member, your coach or anyone who could provide support and encouragement.
Create action steps for each resolution; write them down, and keep an accounting of your progress for each.
A resolution without planned action is doomed to failure. Break each goal down into small action steps or objectives. Putting a date for completion will help ensure you follow through. Come up with an accountability system that will work for you. Make sure you check off each accomplishment as you go and be flexible and willing to make adjustments in your action steps in order to achieve your desired end results.
Take care of yourself; eat well. Exercise regularly and learn to control and eliminate unhealthy stress.
I know this is an obvious one, so why is it often ignored or overlooked when we are attempting to make important life changes? How many times have you said, "I don't have the time" to eat right, exercise, sleep adequately, etc? Not caring for yourself will guarantee failure. So, why not make this your first and most important resolution for 2006?
Work to eliminate bad habits
Including this as a New Year's resolution would put you on the road to good follow-through. Bad habits will sabotage your efforts and use up your limited resources of time, energy and focus. For each bad habit you decide to eliminate, have a good habit in mind to replace it with.
Set appropriate and healthy limits in all areas of your life
Knowing your limits and enforcing them with yourself and others is a prerequisite to a healthy life and relationship. Learn to say "no" and "enough" and be firm in your resolve that this is a good thing to do. Otherwise, you will also be undermining your resolution to take care of yourself.
Work to be the kind of person you want to be with
Bringing out the best qualities in yourself will help to ensure that you attract people of good quality into your life. You wouldn't want to compromise on the standards you have set for a potential mate. Therefore, it's important to understand that this also holds true for other people in search of relationships.
Now begin this year with the resolve to be the person you know you have the potential to be. You'll be pleased with the wonderful changes that await you!
Toni Coleman, MSW is a licensed psychotherapist, relationship coach and founder of As a recognized expert, Toni has been quoted in many local and national publications including: The Chicago Tribune, The Orlando Sentinel, New York Daily News, Indianapolis Star and Newsweek newspapers and Family Circle, Woman's Day, Cosmo Style, Tango, Men’s Health, Star (regularly quoted body language expert), and Nirvana magazines. She has been featured on;;;, and Toni offers dating help and relationship advice as the weekly love and dating coach on the KTRS Radio Morning Show (St. Louis, MO) and through her syndicated column, “Dear Dating Coach.” Her newsletter, The Art Of Intimacy, helps over fifty-five hundred subscribers with its dating and relationship advice. Toni is a member of The International Coach Federation, The International Association Of Coaches and The National Association of Social Workers.

Wednesday, 3 February 2016

Cardiovascular Training - From the Heart!

Cardiovascular training, or aerobics, requires a different approach than other body parts. At the "heart" of cardiovascular training is one basic premise: if you elevate your heart rate to 65-80 percent of your maximum and keep it there for a period of at least 12 minutes it will stimulate the production of fat-burning enzymes. It will also strengthen your heart and increase the capacity of your lungs to re-oxygenate your blood more efficiently. The idea here is not to work yourself to a frenzy and go beyond your target heart rate, but to stay within that magic training range of 65-80 percent of maximum for a minimum of 12 minutes and, optimally, for 20 to 30 minutes.
Smart Tip: Training for longer periods will certainly hasten your improvement, but not on a 1-to-1, linear basis. Research has shown that the first 12 minutes of aerobic exercise produce a more lasting training effect than the second 12 minutes. So unless you're already in pretty good condition, it's probably better to do your 12 minutes more frequently (say 4-6 times per week) than it is to train for longer periods of 30 minutes or more but less frequently.
Many people believe that the primary purpose of aerobic exercise is to burn off excess calories while they're doing the exercise. However, that is not exactly true. Think about it, most aerobic activity can only burn off several hundred calories even if you exercised for an entire hour. Eat a hamburger with fries and you're already playing catch up. And you've just had lunch! The real purpose of aerobics is to stimulate the growth of the body's natural fat-burning enzymes long term so you burn more and more calories all the time, not just when you're exercising. Increase the size of the fireplace and you can burn more logs in it. The same principle applies to the calorie burning potential of your body.
Okay, so the key is to elevate your heart rate. But how do you do it? Walking, jogging, running, cycling, rowing, jumping rope, running in place, and aerobic dancing are all fine. As long as your heart rate is elevated into your training range and remains there for 12 minutes minimum, any of these activities will do a pretty good job. However, SmartGYM's cardio program has an edge. Not only can you walk, jog, or run against SmartGYM's formidable Power Band resistance system, but you can also perform upper body strength training exercises at the same time. And since you're able to engage more muscle groups simultaneously, you get results faster.
Heart Rate and the Training Range...

To determine your training range, simply calculate the lower limit at 65% of your Age-Predicted Maximum Heart Rate and the upper limit at 80% of your Age-Predicted Maximum Heart Rate. Age-Predicted Maximum Heart Rate = 220 minus your age. If you're 45 years old, for example, your lower limit is 220 - 45 x 0.65 = 114. Similarly, your upper limit is 220 - 45 x 0.80 = 140. If you elevate your heart rate to between 114 and 140 beats per minute continuously for at least 12 minutes, you'll get the desired training effect on your heart.
Smart Tip: It takes a few minutes of exercise to elevate your heart rate into your training range. This time does not count toward your 12 minutes.
Take Your Pulse!
Check your pulse by resting your index and middle fingers lightly against the carotid artery on either side of your neck underneath the curve of the jawbone. Count the beats for 6 seconds and multiply by 10 to calculate your heart beats per minute. Or, for a rough estimate, you can use the "talk test." If you're gasping and panting so much that you are unable to talk, then you're probably exercising too hard and are beyond your training range.
Consistency is the key. If you do your 12 minutes 2-4 times a week, within a few weeks time you'll begin to notice that you feel more energetic, you won't tire as easily, and your body will start to burn calories more efficiently and begin to lose some of its fat stores (providing you eat a sensible low fat diet!).
Gym systems that provide cardio, strength and flexibility at great savings!

Tuesday, 2 February 2016

Child Mind, Subconscious Mind

Many people will tell you that your subconscious mind is like a computer - you can program it by repeating certain words and it will do exactly what you want it to do.
That is great as far as it goes, but the analogy is not quite correct. The subconscious mind is more like a very precocious 7 year old child, and treating it as such will get you farther, faster than the old computer method. To explain why, let me show you the computer method first.
A computer takes in data and does exactly what it is told. The subconscious computer model says that your subconscious works in exactly the same way, except that it has so many different programs running that they sometimes conflict. With this model, what you must do is keep saying the things you want to program it with over and over again until those programs as stronger than the old tapes you want to lose. There are specific words that work better than others, and certain types of phrasing is better.
This is all correct. The best ways to program the subconscious are to use present tense, positive language, and if you learn about NLP (Nero-Linguistic Programming) or some of the other specific methods they will explain more about what words and phrases to use.
All of those methods will tell you similar things. One of those is that the subconscious doesn't understand negatives. I had a very hard time with this until one of my friends explained it this way: The subconscious doesn't really work in words, it works in pictures. So if you say, "Don't think of the Pink Elephant in the living room," what happens? You immediately get a picture of a pink elephant in your living room, stepping on your coffee table and eating the roses you just bought.
That is fine as far as it goes, but there is a little piece missing. I know that if you tell a child, (or an adult for that matter,) "I don't think you're so great. You're not somebody special. You'll never be a great person." That child does not hear, "I think you're so great. You're somebody special. You'll be a great person." So why doesn't' that work?
The missing part here is that the subconscious does work in pictures, AND it also hears emotion. A dog or cat may not understand every word you say, but they also get clues form your body language and your tone of voice. If you are loving up on your pet and crooning lovingly, "You are the ugliest pet in the whole wide world, you know that?" what your pet understands is the tone of voice and your gentle hands, not the actual words you use.
Your subconscious understands both, to some degree. That is why I suggest you think of it as a very clever 7 year old. It doesn't necessarily catch every word, because it does think in images. Yet if you think about your memories, you can remember things in different ways. You remember smells, tone of voice, colours, feelings, textures, backgrounds, all sorts of things. This is the way your subconscious works.
This is why the gurus say that when you set a goal you should think about how it will feel to achieve it, what you will be wearing, where you will be, what you will hear, etc. The more vivid you can make the image for your subconscious, the more likely it will be to take on that programming and work to get you what you want.
That is also why it sometimes seems difficult to re-program that same subconscious. Just reading new affirmations twice a day doesn't counteract the 15,000 (yes, fifteen thousand) words per minute that is our personal self-talk. You have "tapes" or thoughts running through your mind at 15,000 words/images per minute, repeating the things your subconscious has been programmed to thing about.
Trying to change these by reading affirmations twice a day is like using car breaks to stop a fully loaded locomotive. You can do it, but it takes a long time, and you can only do it if you turn the locomotive off first. If you have a battle between your conscious will and your subconscious programming, the subconscious will win every time.
So how do you change your thinking? How do you change this roaring locomotive? First, you don't try to stop it. There is no way to quiet your mind completely, although meditation and/or prayer can help a great deal. You can however change the train's direction, and that is what we really want to accomplish, anyway, right?
Those affirmations are an important part of that. Carefully chosen words that begin the reprogramming. But make it more than words. When you say them, mean them. Feel them. Tell yourself you are good, and say it with all your heart.
Affirmations need to be in the present tense. If you say, "I will be a millionaire," your subconscious hears that s something that might happen in the future, and it doesn't really pay attention. If you say, "I want to be a millionaire" then you will WANT to be one all your life. If you want to get your subconscious mind on the same page with your true desires, then the best affirmation might be, "I am a millionaire." This tells your subconscious mind exactly what state you believe you should be in, and it will do it's best to create that reality.
This won't work if you feel like you are lying to yourself, because every time you say, "I am a millionaire" your inner voice will say, "No, you're not. You are poor, you have always been poor, and you will always be poor." Some people can see and believe in a future that isn't here yet well enough to say, "I am a millionaire" with a straight face, and it works. If one of your affirmations is, "I am a millionaire" and you can't mean it because you aren't one yet, you can say, "I am becoming a millionaire, and will be one by _____." This still gives the subconscious a clear directive without feeling like you are lying.
So how do you talk to your precocious 7 year old subconscious? Do you yell at her? Do you give him confusing (and confused) commands? Do you let them play negative tapes all day long?
Just for this week, pretend you are up for the parent of the subconscious child award, and think about what you want your inner mind listening to, and what you want it saying to and about you. If you catch yourself complaining, or saying things always go wrong, stop yourself and tell yourself that things go right for you much more often than the times they don't. What you tell yourself to do, you do. So what are you telling yourself these days?
Tania Baildon is a Life and Business Coach, Speaker, and Teleseminar Leader. Her coaching specialities are Time Management, and small business creation and promotion. One of the most important things Tania brings to her coaching is the ability to break people out of their own thinking habits and brainstorm new possibilities. She created the PowerTime Action Management System for her entrepreneurial clients that have trouble with the typical linear time management programs. Coaching: []
Tania has also teamed up with Tami Blodgett to create Web Radio Resource, a free site for internet radio hosts and industry experts to connect. If you want to grow your business, or have a product or message to share with the world, there is no place like Internet Radio. Come try it out now. []

Monday, 1 February 2016

Talk and Solve Problems

Are you facing problems in your life and don't know how to solve them? 
Are you passing through a difficult time of your life and don't know how to get out of it? Are you in the grip of unfavourable circumstances and don't know how to mould them in your favour?
Relax! There is nothing to worry about. Just talk to someone you can trust and get your problems solved. Did you ever think that it can be so simple and easy? Yes it is!
Don't keep your problems to yourself. Open your mouth and ask for help. There is always someone who is willing to help you in overcoming your troubles. Talk to your friends, family, fellow workers or even to various help groups and associations. You will be astonished to see how many people will come forward to help you.
No doubt every person has a strong desire to succeed in life and every one wants to live a happy life. In spite of that most people unintentionally keep themselves worried over non-issues thus making their lives miserable.
Keep on thinking and worrying over the matters which do not directly affect their life is the hidden hobby of most people. You need to thoroughly examine whether your problems are real or fake (self-created). If the problems are genuine then you must give top priority in solving them, otherwise try to get rid of your stress habits and start living a happy life.
However, if in spite of your best efforts you fail to get your problems solved and think that there is no one in this world who can solve your problems then talk to God. (Talking to God looks strange! Give it a try). Ask God for His help and guidance in the matter which is a source of trouble for you. Once you have established contact with God then you will see how the glacier of your troubles melts away.
Hifzur Rehman is the author of popular articles on self-improvement. He is also the editor of his website: which is a great source of self-improvement related information on various aspects of life. A visit to his site will open the doors of success for you!

Sunday, 31 January 2016

How to Make the Most Out of Your Cardio Workouts

Cardio Vascular exercise is an activity that involves light, moderate, or high intensity activities that should increase your heart rate.
There are many different ways to perform a cardio routine. Whether through conventional manners; treadmill, bike, cross trainer and our favourite the versa climber which is in our opinion one of the best and hardest cardio machines. There are also crazy cardio workouts and circuit training. You can perform these cardio routines by two of the most common types; high intensity interval workouts and steady workouts.
High intensity interval training is great for weight loss while steady workouts are ideal for maintaining your wellbeing.
It is better to incorporate both types of training in your routine, I would suggest 2 days a week of high intensity and 1 day a week of steady. I am sure there are many body builders or people who perform a lot of resistance training to increase lean tissue do not like to do cardio due to their concern of muscle loss. However cardio is an essential part of training and assists losing excess body fat or "to be lean", so many people cut out carbohydrates to create the "lean look" that they are all seeking but this is not healthy and can cause long term problems, there have been studies to show that diet can have a great impact on your skin and if you do not eat enough carbohydrates or good fats, your skin and overall health will be at risk. In our opinion the most healthiest way to maintain a "lean look" would be to engage in steady state cardio and not high intensity, where you can maintain your muscle mass while reducing excess body fat.
Here is a quick summary of what the two different types of training entail;
Interval Training: Bursts of high energy training which are then followed by periods of recovery.
Steady Training: Exercise that is performed at a slow and continuous rate where energy demands remain consistent
Top ten benefits of Cardio Vascular Exercise
Ideal for Weight loss
Boosts your immune system
Reduces ones stress
Creates Stronger and healthier heart and lungs
Great for your bones and will increase bone density
Reduces the risk of heart disease and certain types of cancer
Provides temporary relief from depression and anxiety
It will release endorphins which makes you feel great after the workout
Allows you to sleep better
Will give you more energy
Another important factor in getting the most out of your cardio routine is to ensure that you are working at your target heart rate.
Target heart rate can be obtained from your Gym or personal trainer. You can also obtain it from the My Zenergy website by signing up.
So do not forget to include cardio in your exercise routine!
Prepare yourself for food you'll love, workouts you'll enjoy and results you'll adore

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