Net Gamblings

1. Cardio in Combination with Strength Training- If you need to combine your cardio with Strength training then do your Cardio AFTER your Resistance Training workout. You need that extra energy for the Hi Intensity Strength training and you also want to pump blood into your muscles after you have just broken them down from a heavy resistance training program… So Pump it up first then do your Cardio.

2. Exercise in the Morning – A Recent Study showed that after one year, 75% of
the morning exercisers stayed with their fitness and health program. Compared
to only 25% of those that worked out in the evening. Exercising early gets you
moving and energized as well not allowing yourself to find 1,000 excuses at the
end of the day on why you can’t work out.. I am TOO Tired… I am TOO Busy… I
am TOO far from the gym… You know!!!!

3. Exercise @ Home – A Recent study by the University of Florida in Gainsville
found that those that worked out at home lost more weight than those that
trained at a gym. Reason – You are less likely to skip workouts when you do
not have to travel to a place to workout….. NO EXCUSES when the gym is @
home.

4. Exercise Outdoors – Anything you do outside brings the elements into play.
Wind, hills, and other variables… Plus changing scenary helps keep the
boredom out of the workout… No FUN staring at the wall…. If you do train
inside, I recommend changing machines often as well as your program settings to
keep things FRESH…

5. Treadmill vs. Stationary Bike – Stick with the Treadmill.. Weight Bearing
machines always expend more energy than if you were sitting down.. So stand
tall and burn more calories…..

6. Interval vs. Long Steady Cardio – Periodic bursts of Hi Intensity training
followed by moderate recovery is the Answer!!!! You will burn 1 1/2 times the
calories during the same duration if you had done long and steady cardio. In
addition, you will even burn 75-125 additional calories after the workout. Also
keep in mind that long and steady helps enhance your metabolism.. My
recommendation is to do Intervals 75% of the time and mix it up with another
25% of Long and Steady to help mix it up and reduce your chance of injury by
over training.

7. One Set or Three? – One set does NOT Get it done… I always recommend when
first starting out to do One set, but after an adjustment period of learning
proper form and technique, you need to rev it up by doing at least 2-3 sets of
each exercise. A Study published by the Journal of Strength and Conditioning
Research found that experienced exercisers who did multiple sets gained
significantly more strength than those that just did one set. Three is better
than one.

8. Pre-Stretch or Post Workout? – The Journal of Strength and Conditioning
Research states that Stretching may temporarily shut down nerve signals, which
slows reaction time and reduces strength. Other studies have shown that
stretching pre workout does not reduce injury risk. The best time to stretch is
during your weight training workout. Begin all routines with a 5 minute warm up
to warm your muscles and get them flexible. It will increase blood flow and make
your muscles more responsive. So we recommend stretching in between sets or
after your workouts.

9. Free weight or Machines? – Free weights are the way to go. They will make
you stronger, because they place more demand on your muscles, since you have to
stabilize and balance your body. If you are a novice it might be good without
the help of a trainer, to start out using machines, but the way to go for the
best long term results for both strength and body toning, is to use dumbbells,
barbells, and perform those exercises using a stability ball, standing or last
but not least on a bench.

10. Coffee or Carbs? – Carbs are the best.. You body is just like your car, in
that it needs good quality fuel to run well. When you are training, you are
revving your engine and your body needs fuel to keep it going. Caffeine does
trigger your muscles to use fat as energy, but Caffeine has soo many side
effects like headaches, rapid heartbeat and shakiness. As well as some people
have problems with Acid reflux disease that does not bode well with caffeine in
your system. Eat good quality carbs before your workout for energy and make
sure you refuel after you train as well.

If you focus on these 10 Fitness Tips you are well on your way to Getting more
Fit and succeeding in your Fitness and Health Goals.

Til next Time… Rob Your Personal Trainer and Fitness Coach

Body Perfect Fitness
The Complete Online Personal Training and Complete Meal Planning Resource brings you: Two outstanding Complete Personal Fitness and Health programs that are supported with your very own Certified Online Personal Trainer and Fitness Coach as well as a Complete and Balanced Meal Planning Program developed around Your Favorite Foods!

Introducing:

My Personal Fitness Trainer
Your Online Personal Fitness Training Complete Resource

My Nutrition Plan
Your Online Complete and Balanced Meal Planning and Nutrition Resource

A common reason why men wont commit could be due to their past. Men wont commit if they have witnessed their parents in the past arguing or rowing. Their childhood memories could be that of an unhappy one. They may not have been brought up in a happy family atmosphere. If their parents didn’t get on together then they would have seen this situation as normal family life. Men will be much more cautious of committing themselves to a stable relationship if they have been brought up in an unhappy environment.

It is not until men experience a different family relationship that they gradually realise that not all families argue and row. They see how families relate to one another in a different light. They see them talk and discuss situations, plan and negotiate with one another, make arrangements to go out together as a family and, above all, make sure that everyone in that family is happy with all the arrangements. This is a situation that works for most families and once a man experiences this for himself he then knows that all families are brough up differently.

It is then, with great care, that he realises that he too would one day like to become part of a happy family. Now that this has opened his eyes he may wish to consider a long term engagement. It will take a long time to convince a man that he doesn’t need to be afraid of commitment. If he takes a relationship slowly then he will gradually see for himself that he too can be part of a caring, sharing, happy family.

Another reason why men wont commit could be due to the fact that they wish to explore life to the full. They may have dreams, hopes, ambitions to travel the world and experience as many different ways as possible of how people exist in different parts of the world. There are many reasons why men wont commit themselves to a stable relationship but if you take things slowly, build up each others trust and let time take its course then you will be well on the way to establishing a great relationship. Then all he will need is time to realise for himself that there is no reason why not to commit.

Of course there will always be men who will not want to commit. This may be due to that fact that they wish to live on their own and come and go as they please. Only seeing other people when they please. Although this can be a very lonely life, it is their choice and they obviously enjoy their own company and want to do things in their own way in their own time.

Jenny Clair is the editor of Marriage-Divorce-Separation.com an article based web site exploring the human side of marriage breakdowns, divorce and separation situations.

http://www.marriage-divorce-separation.com

Recently, I have received several emails asking me about coaching and what it is exactly. So, I decided to answer some of those questions in this article.

First, of all let me start with what coaching is not. Coaching is not therapy or counseling. Therapy tends to focus on the past whereas coaching is often more future oriented. Also, coaches are not paid friends. You certainly have friends that are all ready giving you advice. Friends are often cautious in telling you what they really think and don’t want to hurt your feelings. Coaches hold you accountable for the goals you set and an action plan to meet those goals.

So, what is coaching? For years executives and athletes have had coaches to help them reach peak performance. Now, other people are seeing the benefits of having a coach. Coaches are a listening ear, listening to your goals and dreams. Coaches help you put those dreams into actions. You will find coaches are very action oriented and want to help their clients reach their goals. Coaches also hold you accountable for steps you plan to take. Christian Coaches in particular focus from a Godly perspective. Where is God leading you at this time?

Why would someone hire a coach? People hire coaches for many different reasons. Some people need help with time management. Others want to find a better balance in their lives. Some may be looking at a career change and want to research the alternatives. Some people may say, “I’m not enjoying my life and want to have more fun, how can I better use my time?” Others may want spiritual guidance in their particular situation. The reasons people hire coaches are as varied as the individual person.

What should you look for in a coach? Most coaches offer an initial free phone session. You should see if the coach understands you and really listens to what you have to say. Does the coach ask you what your goals are or does the coach set goals for you? Remember this is about you and your agenda, not the coach’s agenda. Often, you can tell in one phone session if the coach is a good fit for you. Most coaching sessions occur over the phone. So, your coach could be thousands of miles away or in your city. Location really does not matter. Some coaches also doing coaching completely over the internet. When you do set up an appointment with a coach, make sure you have a list of questions you would like to have answered.

© 2004 Kimberly Chastain
About the Author
Kimberly M. Chastain, MS, LMFT is the Christian Working Mom Coach and a Licensed Marriage and Family Therapist who specializes in helping Christian women make the most of their lives. She is the author of the on-line course, “I Can’t Say No” and Pearls of Encouragement for Christian Working Moms, a free e-book. If you suffer from “I Can’t Say ‘No” Syndrome, visit Kimberly’s site today for the details on an exciting email course that’s sure to set you free! http://www.christianworkingmom.com/online.htm.
The Text Information Box above MUST be included for reprint privileges. You may reprint this article in it’s entirety with the attached text box.

Big and Yellow ‘M’ reminds you McDonalds… ‘DELL’ with oblique E reminds you famous ‘Dell’ computers…

No matter somebody is a beginner or a well established business person, they need to make their products familiar to the people. With so many products and services in the marketplace, what makes your product so unique and familiar?

More simply ‘How will your potential prospect remembers you?’.

Simple answer would be ‘Some uniqueness in your business’. This is otherwise called ‘Branding’.

Two important false believes about branding are:

• Branding a business needs lot of money expenditure.

• Branding is only for Big boyz.

No matter the business is small or big or local or international, try to make it unique in someway, so your visitor or customer will remembers you.

How to brand Your Business?

1. Logo:

If you are not a graphic designer, hire a professional to create one for you. Your logo should reflect your business, easily understandable to viewers, good colors which don’t lose their quality when you transform them to other media.

2. Tagline or statement below your logo:

This should breif, understandable and go with your business model. Like:

“Logo designing at An Affordable Price”

or

“Logo designing for both Small and Large Businesses”

3. Domain name:

Make it unique and make it familiar to your visitor.

See the name Registerfly.com. They branded it all over their web site like ‘fly through domain registration’, ‘flypack’ etc etc. And their other web sites like whofly.com… Everything goes with or like ‘fly’.

4. Unique advertising methods:

You know… when I want to buy my Dell, I just went through PC Mag and bought recent issue to check out the prices and models. Ofcourse I can go to their web site too. But I think I am so accustomed to see the ads in PC Mags.

5. Good Customer support:

Have you heard of word of mouth? It is so influential too. You will get potential target customer. People will always be impressed by good customer care. They’d love to tell about you to their friends and relatives about your service(s).

6. Email Branding:

Put Your ezine name in your email subject lines. Put your logo in the email message body. Let your subscriber knows that email came from your company.

Here is a service for email branding: http://brandedemail.onletterhead.com/products.aspx

7. Your Product:

Create an unique product. Develop it to an extent that some day if somebody think of your product they will remember your name or company. Or vice versa. This takes little bit time and patience. But sure one can be successful…

Final word: Any other methods you know? Well… I’d be glad you found it

About The Author

Radhika Venkata

Subscribe to ‘EbookBiz Magazine’ which is completely focused on ebook business and Internet Marketing. Receive FREE Ebooks with Resale rights every month!

http://www.ebooks-world.com/freetosell.shtml

Webmaster Resources: List Your product, ezine or web site free!

http://www.webmasters-central.com/

Ask your self this question, In which business are we really in? And stay far from the dark world of commodities…

I am astonished!!! I just witness how in three days a clan of marketers – brand managers, advertisers, researchers – drove a brand into the huge world of commodities, these people approach the brand building process as a conjunction of ideas- do not matter if the ideas were good or bad- and were clearly afraid to innovate and challenge the rules of their game.

If you are planning to maintain your brand as far as you can from the dark world of commodities, why not innovate by reconsider the category in which you compete and create your own rules.

As Theodor Levits from Harvard business school once exemplified it: “The once- powerful railroads were blindsided first by automobiles and then by airlines. This happens because railroad companies define them selves too narrowly as being in the railroad business rather than the transportation business.”

But redefining your industry does not mean hiring a new ad agency to think a fancy new slogan ad and spend millions of dollars communicating it.. To make it work, you have to approach your brand building process strategically and communicate it each day in every interaction with your consumer, offering high-quality products and services that your customers rally want and that will reinforce the values offered by your brand and expand the emotional connections your customers fell with it.

When Steve Jobs came back to Apple with the mission of bringing back the brand from the darkness the first thing he did was redefine his business. “What Apple is about, is not making boxes for people to get their jobs done, although we do that very well. Apple is about more than that. What Apple is about, its core value is that we believe people with passion can change the world for the better. That is what we believe.” Excerpt form Steve Jobs’ speech to software developers

That day Apple created its own game, and became something more, since then Apple has launched products like the i-Mac and G4, and most recently has become the center of the digital music world with the iPod and i-Tunes store.

James Dyson invented his own game when he created the Dyson vacuum cleaner, a vacuum with a unique shape and a clear collector bin, so you can watch the dirt cycloning around. He made fun the vacuum cleaning experience.

If you speak to Richard Branson he would tell you that his business is to create FUNKY business, I wonder who competes with Virgin in this business

Yes, you can think this could be risky if you already are by far the #1 in your industry, but Howard Shultz is trying to transform Starbucks into the largest digital music retailer in the world, he most be crazy.

But maybe brand building is about being rationally crazy.

Scott White is President of Brand Identity Guru a leading Corporate Branding and Branding Research firm in Boston, MA.

Brand Identity Guru specializes in creating corporate and product brands that increase sales, market share, customer loyalty, and brand valuation.

This Article may be freely copied as long as it is not modified and this resource box accompanies the article, together with working hyperlinks.

Over the course of his 15-year branding career, Scott White has worked in a wide variety of industries: high-tech, manufacturing, computer hardware and software, telecommunications, banking, restaurants, fashion, healthcare, Internet, retail, and service businesses, as well as numerous non-profit organizations.

Brand Identity Guru clients include: Sun Life Financial, Coca Cola, HP, Sun, Nordstrom, American Federal Mortgage, Franklin Sports and many others, including numerous emerging growth companies.

Today, buying a used car is as important as buying a new car. This is because the growing necessity and demand for cars is extremely important in an individual’s everyday life, especially if the daily activities require a lot of commuting and traveling.

So, buying used cars can be very feasible especially to those who have limited budgets. Actually, buying a used car, say, 2 to 4-year old cars will definitely save an individual as much as 25% to 50% when compared to buying a new one.

But, used cars are not created equal or they are not being maintained on the same level. Hence, it is important to know the proper way to choose used cars and the details to look for when buying one.

With all the many tips that are being offered these days, checking the condition of the used car is the best tip ever.

Here’s a list of the things to be checked before getting the car:

1. Exterior check

Buyers should check on the exterior portion of the car like the paint. Buyers should take note if there are any rusty places present on the exterior body.

Buyers should also make certain that the car is level when inspecting it. It should not sag to one side. If it does that is an indication of frame or spring damage. The tires should be well inflated and the lights should be in good condition.

Buyers should also check the other outer parts of the car like the disc brakes, the glass, the wheel rims, etc.

2. Interior check

It is best if the buyer inspects the interior portion of the car for things like its odor, the controls, the seats and the seat covers, and the pedal rubber. Everything should still be workable.

3. The air-conditioning unit of the car should be working well.

4. Trunk check

The trunk is the most neglected part of the car. Hence, it is important to know if the used car’s trunk area is still in good condition. It should never show any sign of rust accumulation and water entry due to holes and cracks.

5. The under hood test

The buyer of the used car should be aware of the wirings, fluids, belts, hoses, battery, and radiator of his car-to-be. It should not show any signs of damage, rust, or dents.

Best of all, before an individual finally decides on buying a particular used car, it is best if he or she will do a test drive first. In fact, it is one of the most important check-up in order to ensure the efficiency of the used car.

Gregory Ashton, your resident automobile enthusiast, bringing to you over 20 years of vehicular passion, and expertise; presents for your approval his insider secrets on selecting, buying, and maintianing the car that is ideal for you. www.best-car-buying-tips.com

While I was recently engrossed in some meditation, the lamp picked up a tiny sparkle in my diamond ring. “As I watched it, the spectrum of light changed from white to blue to green, even red and yellow. How could one tiny ray be all those colors of the rainbow?

Diamonds….a piece of ore found in the ground, formed by the workings of the earth’s pressures upon the terrain. We, too are diamonds in the rough, formed by the pressures of living in an imperfect world. Friends and neighbors, co-workers, clerks in the business world, all rub shoulders with each of us. Each encounter could be an embracing one, but too often they are characterized by uncontrolled tempers, even downright meanness. Does our light shine during those moments? Or do we enter a mud-slinging foray with an unbridled reaction of some sort?

It’s one thing to be dragged down fighting, but quite another to be rubbed the wrong way and come out shining. For often we let ourselves be lowered to someone else’s standard which will not likely produce the gem that God desires us to be. We are all gems that virtually look plain as a rock until we’re polished enough to reveal those hidden virtuous qualities that will promote peace.

Do you see, that like a diamond you have many facets of light in the prism of your soul? You can polish them by prayer and tending to others needs. The better you feel about yourself, the more fortitude you’ll find to handle rude personalities, to let your light illuminate your day to day work. Ultimately, one’s job extracts the gems of their own personality from the salt mines of living.

The edge of a diamond has been known to cut a trail on glass. The more beautiful one’s soul becomes (the more precious) it can be as that diamond; tough and able to cut a path with shining goodness. Others may not know they are handling a ‘gem’ but they will somehow be affected by their encounter with that person. That’s one of the facets of God’s love. It passes through another’s behavior. Standing in line for a service window, your patience can be a virtue of humility instead of the anxiety of aggravation.

A diamond ring becomes dulled by the film of soapy water while doing household chores. Periodically it must be cleaned with a stronger solution. The same is true of one’s soul. It must often be cleansed by confessing some sin to another person, so that it may once again have the chance to sparkle with God’s grace. Then being transformed into a warm, loving compassionate ray of sunshine instead of the sometimes cold, unfeeling ‘rock’ of indifference is really the pot at the end of the rainbow.

Lynn Moriarty Parman is a free-lance writer and author. Mushroom Marathon, Running Toward the Prize of Serenity was published in 2004. Her article Land of the Morning Calm, 50 Years Later was published by E-Zine Articles. Her website may be found at http://www.images-of-joy-literature.com

When I was young, my family had a game table in our basement that my siblings and I all enjoyed. We played chess and checkers just about every night to amuse ourselves and I can still recall many fond memories of conversations we had while seated around that table. My mother would always want us to play upstairs where she could keep a better eye on us, but that would have meant bringing the game table upstairs as well. Unfortunately, that wasn’t a possibility. You see, our game table was perfect for games, but horrible as a piece of furniture. Ugly doesn’t begin to describe the aesthetics of our table. It wasn’t that it once looked good and years of use had worn it unevenly. In fact, because we loved the table so much, we took great care of it. This table was never attractive to begin with, as gaming was its primary function. Luckily, things have changed.

I recently decided to buy a game table for my young brood. I was pleasantly surprised to find several gaming tables that were as elegant as even the nicest pieces in our home but that still retained a high level of functionality as a gaming device. From marble topped game tables to wood and veneer tables that hid the game board, the choices were almost endless. I found so many that I liked that I had a legitimately hard time choosing. We have four antique Moller chairs in Danish modern design that I wanted to use with the table, so that enabled me to narrow it down to a few choices. I have always liked the look of pedestal tables, so that further narrowed the field to two at the online furniture dealer I ended up buying from. I still couldn’t decide, so I called in the experts (my children), and they unanimously voted between the two I had chosen. My wife and I are thrilled because we now have a beautiful piece of furniture that looks perfect in our family room and also helps keep the family together in one place. Our house doesn’t have a basement, though we wouldn’t even think of putting our game table anywhere but where it is even if we did.

I wonder what my mom would think of that.

Native Americans are often cast in the role of victims of White aggression and unbridled avarice-driven or gratuitous violence, especially in the territories known collectively today as the United States. But the first massacre was perpetrated by Indians in the British colony Jamestown, in Virginia in 1622. They slaughtered 347 white men, women and children on that occasion.

Europeans are also accused of importing pathogens, disease causing agents, such as smallpox and measles, malaria and yellow fever. Indigenous people had no immunological resistance to these illnesses as they were never exposed to them.

But recent findings by a team of anthropologists, economists and paleopathologists who have completed a massive study of the health of people living in the Western Hemisphere in the last 7,000 years – suggest that Native American’s health was severely run down long before the Europeans delivered the coup de grace.

The researchers analyzed more than 12,500 skeletons – half of them pre-Columbian – from 65 sites in North and South America for evidence of infections, malnutrition and other health problems.

The study – “The Backbone of History: Health and Nutrition in the Western Hemisphere”, edited by Dr. Richard H. Steckel and Dr. Jerome C. Rose – discovered that the haleness of Native-Americans declined markedly in the 1000 years before Columbus “discovered” them.

The vast majority of the skeletons showed telltale signs of advanced degenerative joint disease, deteriorating dental health, stature, anemia, arrested tissue development, infections and trauma from injuries. These were attributed by the participants to limited diets and urban congestion. People became shorter and died earlier – on average at age 35 – as the centuries passed.

“Pre-Columbian populations were among the healthiest and the least healthy in our sample,” Dr. Steckel and Dr. Rose said. “While pre-Columbian natives may have lived in a disease environment substantially different from that in other parts of the globe, the original inhabitants also brought with them, or evolved with, enough pathogens to create chronic conditions of ill health under conditions of systematic agriculture and urban living.”

Moreover, there are signs that diseases hitherto thought to have been introduced by the white explorers were actually indigenous.1,000-year-old Peruvian mummies, for instance, were found to have been infected with tuberculosis in their lungs.

Sam Vaknin ( samvak.tripod.com ) is the author of Malignant Self Love – Narcissism Revisited and After the Rain – How the West Lost the East. He served as a columnist for Global Politician, Central Europe Review, PopMatters, Bellaonline, and eBookWeb, a United Press International (UPI) Senior Business Correspondent, and the editor of mental health and Central East Europe categories in The Open Directory and Suite101.

Until recently, he served as the Economic Advisor to the Government of Macedonia.

Visit Sam’s Web site at samvak.tripod.com

Electronic picture frames are the electric relative of the classic picture-album. These electric wonders of equipment make good Xmas presents and are also superb when it comes to giving to your best friends and relatives, therefore pull your socks up and get aboard the electrical photo frame phenomenon.

Why do I need an electronic photo frame: If you are like me you most likely capture tons of photos of your family and the children. The original method that we displayed these images was by procuring picture album after picture album. Nonetheless, due to the development of compact digital camera technology, taking pictures instantly became noticeably more cost effective which means even more images are being captured today than ever before. A digital picture display means you can display 100s or possibly 1,000s of digital photos in a singular gadget that looks more or less the same as a classic picture frame.

Which dimensions are available when it comes to digital picture frames: Currently you can obtain frames starting from 5 inches all the way up to thirteen inches in size. Digital picture displays are available in a multitude of looks in order to accompany any residence, workspace and any requirement. They are transportable and can without difficulty can be moved to wherever you might need them. Taking snaps of the kids and your grandparents has never been easier.

Which features ought I look for in a digital photo frame: Standard features that you will surely want with your digital picture frame include a generous quantity of storage space as well as an external memory card slot capable of integrating with large capacity memory cards. The majority of picture frames are capable of working with SDHC, MMC, SD, MS, CF, XD storage cards plus a USB interface for use with the internal memory and installed storage card. You are also advised to look for a long-life battery and speedy battery charging unit. Several of the latest picture frames come with the ability to play videos and include speakers integrated. The quality of the displays are greater than ever and with each generation of digital picture frames you should definitely get the best resolution to be had so that your photos constantly look their greatest.

Which photo frame ought I acquire: Which manufacturer and what size picture frame you pick depends totally on what you require to utilise it for. If you require a compact frame to take in your handbag you could think about obtaining one of the more compact digital frames as they typically are smaller and much easier to move about. On the other hand, if you are looking for a centrepiece frame for your mantle then you are without doubt going to be after the largest digital frame that will fit on top of your mantle piece. Regardless of what the interior decoration you have in your home, you can find a frame that blends in naturally. Find a substantial number of technology products such as; digital photo frames, Apple laptops and LCD TVs from leading brands online.

What amount of money could I presume to shell out for a digital frame: Worth typically depends on frame size therefore you will see prices spanning from £50 up to £250. As with any products or services if you buy cheap, you may buy twice therefore focusing on price now might result in dissatisfaction down the line.