Stay cool!

It's that time of year where everything is warming up! So just remember to drink plenty of water, wear comfortable clothes, stay in the shade, and just keep cool! If you overheat you could pass out and that's bad for your health. ~Jelly

Ways To Boost Confidence

Confidence is affected by many factors — including our own feelings of self-worth or perceived degree of success. If you’re lacking in these areas then you should check out the following top ways to boost your confidence — which will have you feeling able to tackle any given situation!

Get a new imageIt doesn’t matter whether you are male or female — what you look like will always affect your confidence. Your everyday appearance — including what clothes you’re wearing, how your hair looks and what make-up you’re wearing — will make a massive difference to how you feel. All of us know how much our confidence can be knocked when having a bad hair day, or by having unsightly spots appear overnight smack bang in the middle of our faces!

It’s well worth investing in your appearance with new clothes or a new hairstyle, as this will really boost your confidence. Wear some colours that cheer you up and make you feel good about yourself, or go for a smarter option if you think this will make you feel more confident.

Get a new jobIt might be your job that is causing you to lack confidence. If you’re in a place where you’re constantly undermined or lacking a challenge, then your confidence is hardly going to be sky high. If that’s the case, then it’s probably time to move on and find a more challenging role.

Look for that job out there that you really want, and then apply for it — rather than constantly thinking about going for it and then doing nothing. If you get the job then you’ll feel extremely uplifted and much more confident. Admittedly, there is always a risk that your level of confidence will go down if you don’t get the job, but don’t let that bother you; instead, be proud of the fact that you tried — and then try again.

List your good pointsWrite out a list of all the things that you are good at, to act as reminder to yourself that you are least good at some things! Then, when you’re feeling that your confidence is on the wane, take the list out, read it, and add something new to it. If you’re struggling to think of things to add to your list, then it’s possible you’re missing the obvious or being too harsh on yourself.

It’s also worth remembering some of the things you have achieved so far in your life. They don’t have to be earth-shattering achievements, but could still be something to be proud of — such as passing your driving test, raising a family, getting fit, or successfully saving up for a trip away.

Work on your small talkSome people really struggle in social situations such as parties because they feel they lack the confidence to engage in small talk with people they do not know. They constantly avoid these situations and therefore their confidence does not improve — and nor does their circle of friends.

Our advice is: if you get invited somewhere, make sure you go! The more social situations you get in, the more comfortable you’ll feel making small talk to people you’ve only just met. Remember: most people probably feel the same way, and will probably be so relieved when you break the ice that they’ll open up and talk to you in kind.

Mix with positive peopleBeing around positive people will rub off on you and will get you in a positive frame of mind — as well as brimming with confidence! If you’re surrounded by happy, smiling faces and laughter, then isn’t that going to be infectious?
Being positive is all in the mind — so you have to make yourself think positively. But if there are positive people around giving you advice, building you up, and pushing you in the right direction, then thinking positively will come more easily and your confidence will naturally increase as a result. So, if you are aware that the people you mix with tend to bring you down a lot, then do something about it by getting some new friends.
Get fit and eat healthilyYour body shape and weight can have a major impact on your confidence levels — although we’re not saying that everyone who is overweight, underweight or needs to tone up is always lacking in confidence, of course. But getting more exercise and following a healthier diet will boost your sense of well-being — and this in turn will have a positive effect on your confidence.
Getting fitter and eating more healthily will definitely make a difference to your confidence levels — no matter how much or little you improve. Remember the saying ‘healthy body, healthy mind’? Well, it’s true!
Be assertiveAssertiveness breeds confidence in yourself and gains the confidence of others around you. If you take control of a situation, you will gain confidence from that, and any positive feedback you get from others will surely help with your levels of confidence too.
Being assertive doesn’t have to mean being rude or bossy. You could start by making yourself stand tall so that people take notice of you and your oozing confidence. Then decide that each day it’s going to be you that makes everyday decisions at home and in the workplace, rather than waiting to be told what to do or being passive.
Take on a challengeDoing something new — such as learning a language, learning to play a musical instrument, or taking a class in some other discipline. Learning anything new is great for your confidence — and the added bonus is that you’ll meet lots of people who you’ll have at least one thing in common with.
If you are in interested in taking on an extreme challenge, why not consider running a marathon, or doing a sponsored bungee jump? Overcoming any major challenge will give you more confidence and will improve your self-esteem too. You will always have a sense of, ‘If I can do that, then I can do anything!’ after overcoming a personal challenge such as those suggested here.

Keep a diaryDo a ‘Bridget Jones’ and keep a diary that you can go back to and read or add to frequently. Diaries are a great way of raising your sense of self by reinforcing the fact that you and your opinions count.
Reading about what you’ve done in the past can help you realise what you’ve managed to overcome and how you’ve dealt with situations in your life — and you should be able to take some confidence from the fact that you survived or that you handled something in a positive manner. We can all learn things about ourselves by looking back; after all, experience breeds confidence.
Be philosophicalBeing philosophical about things means that if things don’t quite go the way you planned, you can put events into perspective and you won’t let the experience knock your confidence. For example, if you don’t get that job you had hoped for, then why not think about what else is round the corner, rather than ruminating too much on why you failed? Also, you should remember that failing to overcome a problem rarely means that it’s the end of the world!
Being positive and philosophical about things can be an attractive trait to have, because having a negative outlook can make other people want to shy away from you. It’s best to try to turn negatives into positives and not be too self-critical.

Pets help your health!

Many of the benefits of pets — companionship, affection and so on — have been well known for centuries — even numerous ancient Egyptians cherished their companion animals. However, data gathered during only the last few years have shown just how significantly our health is improved if we share our lives with animals.

A study undertaken in 2002 by the Waltham Center for Pet Nutrition and United States Food and Drug Administration revealed that the heart rates and blood pressures of pet owners increased less when the individuals were presented with math problems to solve if their companion animals were present.

Another study, one conducted by the United States National Institutes of Health during 2001, showed that people who have pets not only "make fewer doctor visits, especially for non-serious medical conditions," but are more likely to be alive one year after being treated for a coronary condition.

Several recent surveys of individuals sharing their lives with pets have revealed that most of them are convinced their health is improved by having animals around.

Ninety-two percent of the respondents to a survey conducted by the American Animal Hospital Association (AAHA) during 2002 indicated that they derive significant health benefits from their pets.

In addition, of the respondents:

• 76 percent stated their stress levels are reduced by their companion animals
• 65 percent indicated their mental health is improved by their pets
• 31 percent stated their physical fitness has been improved by their providing of exercise for their companion animals

A survey undertaken by the American Pet Products Manufacturers Association (APPMA) in 2000 yielded results very similar to those obtained by the AAHA.

  

	Mixed Breed Cat

Eighty-eight percent of the senior citizens who responded to the APPMA survey indicated that "pets make their family or home life healthier, either emotionally or physically." In addition, 79 percent of all of the respondents stated they believe "pets help to create a healthier balance…with the increasing presence of technology" in homes.

"People feel that having a pet — a real being to care for and be with — helps balance the cold influence technology can have on a home," according to APPMA Communications Director Funda Alp.

"Pets are...more than just a member of the family — they are central to a healthy lifestyle," according to AAHA President Link Wellborn.

I couldn't agree more.

Health Benefits of Pet Ownership

The unique bond we share with our pets dramatically enriches our lives, our physical health and our emotional well-being. Many studies have shown that while we are taking care of our pets, our pets are taking care of us.

In fact…

• Pets Help to Lower Blood Pressure. A recent study at the State University of New York at Buffalo found that people with hypertension who adopted a cat or dog had lower blood pressure readings in stressful situations than did those who did not own a pet. (Dr. Karen Allen, State University of New York at Buffalo)
• Pets Help to Reduce Stress. Walking with a pet helps to sooth nerves and offers instant relaxation. Studies conducted worldwide have shown that the impact of a stressful situation is lesser on pet owners, especially males, than on those who do not own a pet. (Josephine M. Wills, Waltham Centre for Pet Nutrition, United Kingdom)
• Pets Help to Prevent Heart Disease. Because pets provide people with faithful companionship, research shows they may also provide their owners with greater psychological stability, thus a measure of protection from heart disease.(National Institute of Health Technology Assessment Workshop: Health Benefits of Pets)
• Pets Help to Lower Health Care Costs. People with pets actually make fewer doctor visits, especially for non-serious medical conditions. (National Institute of Health Technology Assessment Workshop: Health Benefits of Pets)
• Pets Help to Fight Depression. Pets help fight depression and loneliness, promoting an interest in life. When seniors face adversity or trauma, affection from pets takes on great meaning. Their bonding behavior can foster a sense of security. (Between Pets and People: The Importance of Animal Companionship)

Reading

Reading is beneficial for both children and adults. It can help you to cope with stress and anxiety, and provide a form of relaxation and escapism.

It is also a great ' brain tool', helping people of all ages to learn and develop important life skills, in terms of education, self improvement, positive life choices and all round well-being.

Children and adults can read to develop their language, vocabulary, and all round comprehension skills. Spelling and writing skills are also improved by regular reading.

If you have sight or reading difficulties such as visual impairment or dyslexia you can still enjoy the wonderful world of story telling and literature. If your child is unable to read themselves, you can read to them. If you have difficulties, ask others to read to you. Many books are available as audio CDs. And, you will be able to buy Braille versions of some books. Ask at your local bookshop for advice and information.

Never stop learning

As well as academic learning, reading also offers a wide range of other life skills. Books can help children learn more about the world around them. They can read and learn about morals, friendship, love and family.

If your child is going through a difficult time in their life, such as the separation of parents, starting a new school, the death of a loved one, bullying, or puberty, books can be a great source of information and comfort. There may be books that your child can read at these times to help them understand what they are going through. This may help to relieve any anxiety and stress your child may feel.

Reading can give your child the tools to make good choices in life, whether it be about positive relationships, education, health and lifestyle.

Children can learn about their bodies, healthy lifestyles, diet and exercise through reading books and magazines.

Reading is a more interactive activity than watching television. When children read they are involved with the book, imagining the characters and scenes, and painting images in their minds, rather than just staring blankly at a television screen. This encourages your child to be creative and think for themselves.

Bonding time

Reading is a great activity that you and your child can enjoy together. You could read to your child, or they could read to you while you enjoy the stories together. This is a fantastic way to spend quality time with your child, and can be a very bonding experience. Many people recall fond childhood memories of a parent reading to them at bedtime. Why not do the same for your child?

Reading with your child is also a great conversation starter. You can talk to your child about the ideas and messages conveyed in a story, and ask them what they feel about them. This will encourage your child to analyze what they have read and learned about, and form opinions which they can then confidently share with you, and others.

All about you

Reading is great for adults too! Settling down with a good book or a favorite magazine is a great way to ungas at the end of a stressful day, and enjoy some 'you' time. It can take your mind of your worries and woes, and often a bit of time out helps you to put things in perspective and cope better.

But don't think that the benefits of reading for adults are limited to relaxation!

Adults can also develop their vocabulary and improve their spelling, literacy and comprehension skills in the same way that children do. Life is a learning curve - it's never too late to learn.

There is a huge choice of books available to you. Novels, fiction, non-fiction, biographies - the list is endless, you are bound to find something you enjoy.

Self-help, self-improvement, health, motivational and educational books will give you a greater awareness and general knowledge.

Reading is a great way to expand your own horizons; you can learn about pretty much anything you choose!

Healthy lifestyle

Now that you're bolstering your brainpower and working on your wellbeing, you may as well fit in time for the physical as well!

If you do like to read, make sure you also take the time to do some exercise. You need at least 30 minutes of moderate exercise a day. You could go for a walk, a jog, go to the gym or go swimming. Stay active to keep fit and healthy. If you are at a good part in your book - when you can't put it down! - you could take a walk to a local park or café and read the book there.

Also make sure that you eat healthily. Don't gorge on unhealthy junk food, particularly if you do like to read and spend a lot of time sitting still. Try to eat five portions of fruit and vegetables every day. Munching on fruits, nuts and seeds will keep your body fit and healthy

"cheat" meals

One of the most favorite things of anyone who's dieting or following a carefully regulated nutritional program is the so called 'scheduled cheats'.

These are basically meals or days planned into your schedule that allow you some leeway to eat the foods you are craving and relax your willpower for a while.

There are many different ways to incorporate cheats into your program as there are also both positive and negative aspects that go along with cheats.One of the common ways to incorporate a cheat into your plan is to have a cheat day. This is basically a day where you can eat whatever you want, not following a schedule.

How 'intensely' you choose to do this is an individual preference. Some people choose to just go all out and eat anything and everything they can get their hands on, often eating thousands of calories at a time

Another way to incorporate a cheat is to just have a cheat meal rather than a day. In this case the person would just eat whatever it was that they had been craving at one meal and follow their regular meal plan as scheduled.

Usually with these types of cheats, the focus is on eating 'forbidden' foods since they will be eating as normal for the rest of the day.

Physiologically, cheats can offer many benefits. If you have been dieting pretty hardcore, it's likely that you have low muscle glycogen levels. Along with this often comes a sluggish feeling during your workouts and less than optimal strength.

You may also find that you are fatiguing faster than normal and are not able to keep up with your previous performance.

A cheat meal or day, since it often means an excess of calories and carbohydrates taken in, will serve to replenish some of these stores, which will help give you more energy and train harder at your next workouts.

Along with decreased muscle glycogen that goes with dieting, there is also a slowing of the metabolism effect. The body senses starvation and tries to lower the amount of energy it needs to continue to function on a daily basis.

This means you will be burning less calories just sitting there than if you hadn't been dieting, which makes weight loss even harder.

When you shock your system with a high influx of calories at one time, the body's metabolism will show an increase and you'll kick start your 'furnace' into high gear once again.

This will help you body to get less accustomed to running on a lower caloric level and make getting lean easier.

Generally, the leaner you get, the more cheat days or meals will be needed to get this 'high gear' effect.

Note, however, that a better approach to dealing with this subject is more of a reefed approach where you will intake a large amount of carbohydrates, which are the body's main source of fuel, rather than just eating vast quantities of junk.Often however, with many bodybuilders or fitness elites, foods that they choose to cheat with are high in carbohydrates (such as pasta and bread) so they would serve this purpose as well.The next reason to consider whether or not you should cheat is how it will affect you psychologically. Many people feel that cheat meals help them deal with the feelings of restriction they endure while on a diet.

They find that by looking forward to splurging on their favorite foods they have an easier time sticking with their diet the rest of the time.On the flip side of the coin, though, cheating may turn into a negative psychological thing for some people.

Those people who decide to have a cheat day and eat so much in one period that they physically become ill or find themselves fantasizing about their cheat day for many days ahead of time may want to look at the possibility that they are becoming obsessed with food.It's almost like an all or none thing with these people, either they are 100% perfect all the time, or else detour and just go crazy and all out binge.

I feel that this practice may be setting them up for a more serious issue of developing an eating disorder or unhealthy views about food that may last a lifetime.

.

Sports

So today I played 2 games of basketball at the gym. Which got me to wondering what sports do you guys play?

Do video games help kids with problem solving skills?

When many adults think of video games, they envision bombs, bangs and blood. As a result, many parents try to restrict their children's gaming time. But according to new research, they might be missing some redeeming qualities.

"All these things that that have long been assumed to be rotting our brains, there might be this hidden benefit," said social critic Steven Johnson, author of the controversial new book, "Everything Bad Is Good for You."

Americans bought about 248 million games last year, enough for two in every household, according to a study by the Henry J. Kaiser Family Foundation.

Johnson argues that video games -- violent or not -- are making children smarter.

"You have to manage multiple objectives at the same time," he said. "You have to manage all these different resources, and you have to make decisions every second of the game."

Video games typically require the player to complete a number of specific tasks to win.

"Well we have to get the Jeep, we have to ride up a hill, kill the snipers, drive past the mountainside, go into another giant palace and activate the remote," said one 10-year-old interviewed by ABC News while playing the Halo 2 video game, designed for the Microsoft Xbox gaming system.

Developing Problem Solving Skills

Children who play such video games exhibit what experts call "fluid intelligence," or problem solving.

"They have to discover the rules of the game and how to think strategically," said James Paul Gee, a University of Wisconsin-Madison curriculum and instruction professor. "Like any problem solving that is good for your head, it makes you smarter."

Intelligence test scores in the United States are rising faster than ever, experts say. One possible reason: Studies show video games make people more perceptive, training their brains to analyze things faster.

In a recent study by the University of Rochester, participants were asked to count the number of squares which were flashed on a screen for a 20th of a second. Gamers picked the right number 13 percent more often than non-gamers.

In the modern world of fast decision-making, e-mail and e-trade, games might be helping develop the kinds of skills kids need to succeed.

"They're out learning how to think in ways that will be absolutely useful to them when they go out in the world and do the same kind of thinking in an office," Johnson said.

Johnson says he would rather see kids playing non-violent games: and doesn't want his own young children playing violent ones. But even in the worst cases, he wants parents to recognize the potential benefits.

source: ABCnews.com

Liftin'

It's spring break right now and I feel as if I have been slacking at the gym lately. So I went to the gym and pushed myself super hard. Every part of my body is  exhausted and will probably be sore tomorrow. 

What are your guys' favorite workouts?

I feel kind of guilty..

My friends left for a week and told me to watch their dogs. I forgot it and when they came back they payed me $20 for taking so good care of their dogs.......... fuck

I made a good food for breakfast. I combined oats, yogurt, cottage cheese, and strawberries. Have you ever invented anything that you were proud of? If not what is your favorite invention that you love?

Oh my gawwwd my stomach feels like its going to explode. Me and some bros just ate at a buffet, I don't go to them that often but when I do I always over eat. I probably ate the amount one should eat over the course of a week. I have legs workout today but for now I am going to nap. Pic related its the restaurant.

eating healthy is profitable.

Healthy eating will help you get the right balance of vitamins, minerals, and other nutrients. It will help you feel your best and have plenty of energy.

Healthy eating is one of the best things you can do to prevent health problems, such as:

• Heart disease
• Stroke
• High blood pressure.
• Type 2 diabetes.
• Osteoporosis.
• Some types of cancer.

Mornings

The only reason I get out of bed in the morning is to eat breakfast. What do you guys do in the morning?

cash?

I ran a garage sale this morning, sold a lot of stuff to the mexicans. Gonna go to the gym tonight. How are youre guys' saturdays?

sports are good, especially for kids

Sports serve as an excellent physical exercise. Those who play sports have a more positive body image than those who do not. Playing sports often involves physical activities like running, jumping and stretching and moreover a constructive expenditure of energy. Playing sports since an early age strengthens the bones and muscles and tones one’s body. Thus sports provide the body with a complete exercise.

Playing sports improves the Math skills in children. It develops leadership qualities and fosters a team spirit in them. Sports involve competition; they involve winning and losing. This exposes the players to both the aspects of life, successes and failures. Sports build a competitive spirit in children and teach them to be participative irrespective of whether the participation concludes in a victory or a defeat. Playing sports teaches a person to accept both successes and failures in a positive spirit. The most important benefit of playing sports is the sportsman spirit. Playing sports results in the development of a sportive nature, which is helpful throughout one’s life. 

Playing sports is very beneficial for the development of social skills in a person. Sports teach a person to interact with people, act as a team. They foster collective thinking and develop planning skills in children. Sports build confidence in children and give them a sense of accomplishment. Sports thus play a vital role in one's social well-being.

Playing sports requires the children to plan thoughtfully. They need to device the best ways to score goals, the best strategies to win and plan carefully towards victory. Statistics show that kids involved in sports activities fare well in academics and their school and college activities.

A constructive expenditure of energy that sports bring out is very helpful in keeping a person happy. Exercise generates happiness molecules in a person’s body, thus contributing to his/her mental well-being. Sports generate a positive energy.

Playing sports serves as an excellent exercise, which has a wide variety of health benefits. It reduces blood sugar level and reduces the risk of blood cholesterol. Playing sports decreases the chances of hypertension and several other stress related disorders. Research has revealed that people who play sports regularly can deal with stresses and strains in life in a better manner. Depression, anxiety and other psychological disorders are less probable in people who indulge in sport activities.

Regular exercise helps increase the overall quality of life. Playing sports acts as a beautiful blend of recreation and physical activity. It is a combination of both enjoyment and exercise.

Having a Gym Partner is good.

I bet you have come across a saying which states 'no man is an island'. This is very true especially when it comes to the gym. Although you can get results when you work alone, having a gym partner will yield greater results. This is especially so if you are training with someone who is highly motivated. The good thing with motivation is that it is very contagious. Working with a partner leads to positive competition which is very rewarding especially when you challenge each other.

Although working with a partner is good, working alone has its own benefits. This is because you get to challenge yourself, and in the process discover all your strength and weaknesses. When you are working alone you also experience a higher level of concentration. This is especially important when you want to do practice progressive resistance during weight lifting.

Working with a partner in the gym has the following advantages;

1. A Synergy of motivation is created. If you are lucky enough to find a partner who shares similar goals then you will be amazed by the level of your motivation. You will find yourself performing more sets and reps.

2. You'll be punctual always. If you are working with a dedicated partner, he will ensure you come on time due to the competitive relationship you have formed.

3. You will avoid plenty of trouble if you have a work out partner. The only way you can be able to avoid going out to pint on a Friday night is if you are comfortable at home with your partner playing poker. Alcohol will really slow down your ability to grow more muscles and become bigger. This is because alcoholic beverages contain about 9 calories per gram, with very little traces of protein. So when you partake in alcohol drinking ritual you are just taking empty calories. Alcohol also increases your fluid retention capacity and this is very bad for muscle formation. The bad effect alcohol has on your ability to gain muscles can not be overemphasized.

4. You could actually avoid a lot of injuries when you are working with a gym partner. The most common injuries are caused when you fall or trip with weight on your hand or back. If you had a good partner such types of injuries could be easily avoided.

5. Development of friendship.

You need to really trust your partner to the point that you expect him to protect you from sustaining injuries while you are in the gym. Such trust will naturally lead to a bond forming between the two of you.

6. A work out partner will help you adjust fast especially when you become a member of a new gym. A work out partner will help you overcome the awkwardness you get when you start training in a new gym, due to meeting people from different backgrounds.

7. Some exercises can not be performed without a partner. You can for example do arm to arm curls more effectively if you had a work out partner.

Article Source: http://EzineArticles.com/1711920

Jump Rope Benefits

FreeStyle Jump Roping is minute-for-minute the single most comprehensive and beneficial exercise a person can do. It’s a sport that can be done as an individual or in groups and can easily be incorporated into anyone’s lifestyle. Best of all— Jumping Rope is fun and entertaining.

EFFECTIVE
Jumping rope can burn up to 1000 calories per hour, making it one of the most efficient workouts possible. It tones muscles in the entire body, developing long, lean muscles in all major muscle groups, both upper and lower. Jumping rope optimizes cardiovascular conditioning and maximizes athletic skills combining agility, coordination, timing, endurance.

EASY TO LEARN
RopeSport’s innovative training techniques and constant emphasis on “go at your own pace” allows people of different fitness levels and athletic abilities to enjoy the learning process and achieve their own level of success in an environment where they are relaxed and comfortable. Whether people want to simply swing the jump rope from side to side or they want to do double jumps on one leg, they are free to learn.

FUN
Due to the variety of jumps and movements that are taught, even at the beginning level, FreeStyle Jump Roping is fun. It encourages creativity and spontaneity, and gives people flexibility in their workouts.

INEXPENSIVE
Compared to many other popular fitness products flooding the market, Jumping rope is very inexpensive, making it accessible to everyone.

PORTABLE
All you need is a 3’ x 4’ area to jump rope. A living room, backyard, office, or gym are all ideal places to jump rope. Just throw a jump rope in a suitcase, briefcase, backpack, or purse, and you have the “greatest portable workout in existence.” Jumping rope is the perfect exercise for travelers.

Confidence!

Where is your confidence? Confidence may be all you need to get the dream job or the dream date. If you aren't feeling confident you will need to fake it so spend a few minutes figuring out where your natural confidence is hiding. Are you hiding behind your weight? Or a gap in your smile? Whatever it is that has sapped your confidence, it's time to have a chat with yourself.   
  
Remind the person in the mirror that confidence is appealing and you have everything it takes to look confident wherever you go. Then dress the part. Give your confidence a boost from a well-fitting wardrobe. Slouchy or too-tight clothing sap your confidence and make that lack obvious to everyone you meet. Make the choice to look your best with great fitting clothes. The increase to your self-esteem will help your confidence show through.   
  
Have you ever noticed that the coworker with the great smile and positive attitude seems to be one step ahead of you? His confidence is one reason why he will soon be leaving you in the dust. Confidence is that assurance inside you that reminds you can do anything you set your mind to. It's also what makes you attractive to potential mates. No one really wants someone who complains about their weight or checking account balance. Where is the romance in that? Lack of confidence will hurt you but just a dash of self assurance can get you on the right track to success.   
  
Walk tall and with purpose. Confident people don't slouch, drag their feet or wander aimlessly. A strong and erect posture announces confidence and security. Use that posture to your benefit and walk with a purpose in mind. Having a strong stride, looking like you have a destination in mind, shows confidence.   
  
Look people you meet in the eye. One sure sign of a lack of self-assurance and confidence is to avoid meeting someone's eye. Choose the more direct approach of meeting everyone you meet on equal footing. Look them in the eye when they speak to you. If you catch your eyes wandering to the floor or avoiding the people near you, it's time to focus. Pay attention and show that attention by looking everyone in the eye.   
  
Relax and smile. Confidence doesn't have to stress you out or keep your body tense. The tension might distract people from seeing your new confidence. When you are ready to believe in yourself and meet others on equal footing feel free to relax. Take a breath and then smile. A relaxed smile attracts even the most self-conscious so have faith that your confident smile will inspire confidence in many of the people you encounter.   
  
Within a few days of practicing a confident look, you'll find yourself feeling the confidence you didn't know you possessed. Confidence is visible when you walk, talk and interact with other people. Confident people attract friends, lovers and opportunity in droves so look confident even when you don't feel that way.

Article Source: http://EzineArticles.com/2064075

Grip!

Grip strength is so important, not just for weight training but for many sports like rock climbing, MMA, wrestling, powerlifting, strongman etc. Good grip strength is essential for all weight trainers, and there are some good exercises available that will help you increase your gripping power!

Just like any other muscle group, progressive training will build not only forearm size by increase grip strength. The main mistake many lifters make is overtraining the forearms. The forearms are used in so many other exercises, which means they are often stressed too often. Large muscle groups should only be trained once epr week for growth, but smaller muscle groups can be hit more than once. Forearms, like abs and calves, can be hit twice a week. In a lot of cases, you’ll find that even when you’re strictly hitting them only once per week, they’re really getting hit twice because they’re used on your back, leg and bicep days. This is why I only recommend you isolate the forearms once per week for the optimal growth.

Grip strength myth:

Back in the 60s and 70s “grippers” became very popular. See the pic below:

Many people believed that you could sit in front of the TV with one of these and squeeze it a couple of hundred times a day and you’d improve your grip strength and build popeye-like forearms. Nothing could be further from the truth, your forearms need progressive overload just like any other muscle group to grow bigger and stronger.

Exercises that will improve grip strength:

There are some exercises that you can do to increase your grip strength. If you have a “gripper”, trash it. All you need is some simple gym equipment!

1. Deadlifts
   Nothing is better for grip strength than picking up a heavy weight and holding for extended periods of time. Deadlifts naturally improve your grip strength.
2. Towel pullups
   Pull ups (or chin ups) are another exercise that will naturally build your forearm muscles and grip strength. You can increase the work on your forearms by wrapping a towel around the bar. The towel is not naturally gripped and it makes the bar thicker, this makes your forearms work much harder.
3. Plate pinches
   Like I said above, no special gear required to improve grip strength! Get 2 weight plates and stand them up, grip them from the top with your thumb on one side and your fingers on the other. Pick them up and hold as long as possible. Wait one minute, and repeat.
4. Wrist rollers
   One of the oldest and best wrist exercises. Grab a weight, a thin rope and a round piece of wood (like a thick broom handle). Attach the rope to the middle of the wood and tie it to the weight at the other end. Hold your arms out straight in front and wrist the weight up and back down. Make sure you do full twists! See the pic below of a home made wrist roller:
   
5. Bar hangs
   Simple and easy. Grab the dip belt, add some weight and hang from a bar for as long as possible. You can increase the effectiveness by adding a towel to the bar, or hanging from a thicker bar. Make sure you use a grip where your thumb is under the bar, not above.

Like I said, improving grip is about overloading. All those exercises I just mentioned allow you to increase the weight, it’s all about progression - just like every other muscle group! If you have any other ways you can increase grip strength post them in the comments below!

Butter versus Margarine

A short video I made comparing butter to margarine.

Benefits of Sleep

1. Sleep Keeps Your Heart Healthy

Heart attacks and strokes are more common during the early morning hours. This fact may be explained by the way sleep interacts with the blood vessels. Lack of sleep has been associated with worsening of blood pressure and cholesterol, all risk factors for heart disease and stroke. Your heart will be healthier if you get between 7 and 9 hours of sleep each night

2. Sleep May Prevent Cancer

People working the late shift have a higher risk for breast and colon cancer. Researchers believe this link is caused by differing levels of melatonin in people who are exposed to light at night. Light exposure reduces the level of melatonin, a hormone that both makes us sleepy and is thought to protect against cancer. Melatonin appears to suppress the growth of tumors. Be sure that your bedroom is dark to help your body produce the melatonin it needs.

3. Sleep Reduces Stress

When your body is sleep deficient, it goes into a state of stress. The body's functions are put on high alert which causes an increase in blood pressure and a production of stress hormones. Higher blood pressure increases your risk for heart attacks and strokes. The stress hormones also, unfortunately, make it harder for you to sleep. Learn relaxation techniques to counter the effects of stress. There are also stress reduction techniques for sleep.

4. Sleep Reduces Inflammation

The increase in stress hormones raises the level of inflammation in your body, also creating more risk for heart-related conditions, as well as cancer and diabetes. Inflammation is thought to one of the causes of the deterioration of your body as you age.

5. Sleep Makes You More Alert

Of course, a good night's sleep makes you feel energized and alert the next day. Being engaged and active not only feels great, it increases your chances for another good night's sleep. When you wake up feeling refreshed, use that energy to get out into the daylight, do active things, and be engaged in your world. You'll sleep better the next night and increase your daily energy level.

6. Sleep Bolsters Your Memory

Researchers do not fully understand why we sleep and dream, but a process called memory consolidation occurs during sleep. While your body may be resting, your brain is busy processing your day, making connections between events, sensory input, feelings and memories. Your dreams and deep sleep are an important time for your brain to make memories and links. Getting more quality sleep will help you remember and process things better.

7. Sleep May Help You Lose Weight

Researchers have also found that people who sleep less than seven hours per night are more likely to be overweight or obese. It is thought that the lack of sleep impacts the balance of hormones in the body that affect appetite. The hormones ghrelin and leptin, important for the regulation of appetite, have been found to be disrupted by lack of sleep. So if you are interested in controlling or losing weight, don't forget to pay attention to getting a good night's sleep.

8. Naps Make You Smarter

Napping during the day is not only an effective and refreshing alternative to caffeine, it can also protect your health and make you more productive. A study of 24,000 Greek adults showed that people who napped several times a week had a lower risk for dying from heart disease. People who nap at work have much lower levels of stress. Napping also improves memory, cognitive function and mood.

9. Sleep May Reduce Your Risk for Depression

Sleep impacts many of the chemicals in your body, including serotonin. People with a deficiency in serotonin are more likely to suffer from depression. You can help to prevent depression by making sure you are getting the right amount of sleep, between 7 and 9 hours each night.

10. Sleep Helps the Body Make Repair

Sleep is a time for your body to repair damage caused by stress, ultraviolet rays and other harmful exposures. Your cells produce more protein while you are sleeping. These protein molecules form the building blocks for cells, allowing them to repair damage.

Social Dancing

Jazz up your fitness routine with a regular dose of dance

Evelyn resolved that in 1994 she'd exercise regularly.   But it's only the beginning of the new year and she's already bored with her new stationary bike.  The rowing machine and treadmill at the YWCA also hold little appeal.      When a friend coaxed her to go along for an evening of free dance lessons, she realized exercise doesn't have to be a chore.      It's true.  Whether you're swirling across the floor to a Strauss Waltz or doing do-si-dos to the commands of a square-dance caller, you're getting exercise-and probably having fun too.

Dancing pairs you up with more than a partner

From burning calories to socializing with friends, dancing offers these health benefits: Calories - Dancing can burn as many calories as walking, swimming or riding a bicycle.  During a half hour of sustained dancing you can burn between 200 and 400 calories.  One factor that determines how many calories you'll expend is distance.  In one study, researchers attached pedometers to square dancers and found each person covered nearly five miles in a single evening.Cardiovascular conditioning - Regular exercise can lead to a slower heart rate, lower blood pressure and an improved cholesterol profile (see Medical Essay, June 1991).   Experts typically recommend 30 to 40 minutes of continuous activity three to four times a week.  Dancing may not provide all the conditioning you need, but it can help.  The degree of cardiovascular conditioning depends on how vigorously you dance, how long you dance continuously and how regularly you do it. Strong bones - The side-to-side movements of many dances strengthen your weight bearing bones (tibia, fibula and femur) and can help prevent or slow loss of bone mass (osteoporosis). Rehabilitation - If you're recovering from heart or knee surgery, movement may be part of your rehabilitation.  Dancing is a positive alternative to aerobic dance or jogging. Sociability - Dancing contains a social component that solitary fitness endeavors don't.  It gives you an opportunity to develop strong social ties which contribute to self-esteem and a positive outlook (see Mayo Clinic Health Letter, September 1992).

Would you like to dance?

Tomorrow night when you consider settling down for a little television, turn on the music instead.  After a few spins around the living room, you'll have so much fun you may forget you're exercising.

Warm up to your workout

Health benefits and risks to dancing depend on how much oomph you put into it.   Different types of dance require varying amount of energy. If you have heart disease or other medical concerns, check with your doctor before taking up dance as a new activity.  Then follow these steps:Warm up - Before starting to dance, spend a few minutes stretching.   Practice a few dance steps to prepare your muscles for activity. Ease into the pace - Begin with slower, less demanding rhythms and build up to faster tempos.  Easing into activities lessens the chance of pulling or straining a muscle. Know your limits - Take breaks from dancing if you feel undue fatigue or shortness of breath.  If necessary, sit out the next number.

Creatine

Although creatine’s role in the energy production process is its most notable trait, there is evidence that creatine can stimulate muscle growth. It does this in a couple of different ways. By allowing you to perform more work as a result of additional energy, increased protein synthesis is stimulated. Secondly, when an abundance of creatine phosphate is stored n the muscle, the muscle will hold more water in its cells and become what is known as “volumized” or “super-hydrated.” The more volumized a muscle is, it will promote the synthesis of protein as well as deter the breakdown of protein. Volumizing the muscle will also create an environment where an increased level of Glycogen synthesis will take place. Increased protein synthesis along with training will lead to muscle growth. There is also scientific evidence that shows supplementation with creatine causes muscle tears to repair themselves quicker.

Why workout music is Great.

1. REDUCE PAIN AND DISCOMFORT: According to paper published by the National Institute for Health in 2005, listening to any type of music you enjoy is a non-invasive pain intervention method one can use to cope with the pain and discomfort of cancer and other ailments while in treatment (Source: http://www.cancer.gov/cancertopics/pdq/supportivecare/pain/Patient/page5
2. RELIEVE STRESS: Healthy individuals can use music for stress reduction via active music making, such as drumming, to aid motivation for physical exercise as well as passive listening for relaxation says the American Music Therapy Association (Source: www.musictherapy.org )
3. USE MUSIC TO AGE GRACEFULLY AND INCREASE MENTAL AND EMOTIONAL FUNCTION: According to the American Music Therapy Association, music used with elderly persons can increase or maintain their level of physical, mental, and social/emotional functioning as the sensory and intellectual stimulation of music can help maintain a person's quality of life (Source: www.musictherapy.org )
4. STAY HEALTHY: According to the American Music Therapy Association, music can improve even a healthy individual’s quality of life as well meet the needs of those with disabilities or illnesses. Listening to music regularly can

• promote wellness
• manage stress
• alleviate pain
• express feelings
• enhance memory
• improve communication
• promote physical rehabilitation.

5. CLEAR YOUR HEAD: According to an article published in Time Magazine, Nov 2005, the melody and rhythm of music can have a profound affect on improving quality of life for Alzheimer’s patients and their caregivers and can even bring about a response from patients when other stimuli failsStory link: http://www.time.com/time/magazine/article/0,9171,1126738,00.html 

6. BOOST YOUR MOOD: Research conducted by Rollin McCraty Ph.D. and colleagues in 1998, which studied the affect of music on mood tension and mental clarity revealed that music can have a positive or negative affect on mood and suggested that music engineered for motivation may be useful in alleviating tension, mental distraction and negativity. http://www.heartmath.org/research/research-papers/effect-music-mood.html 

7.  PUMP UP YOUR IMMUNE SYSTEM: A 1996 study conducted by Dr. McCraty, Ph.D. and colleagues researched the effects of music on emotion and positive emotional states of the immune and autonomic nervous system in healthy individuals. They discovered that music engineered for mental clarity and balance enhanced immune function

8. STAY HEALTHY: According to the Institute of Heartmath in Boulder, CO, whose researchers studied the physiological and psychological affects of music concluded that music can have a profound and favorable effect on mental and emotional balance from promoting increased autonomic balance and greater coherence in cardiac and brain function, to boosting natural immunity and DHEA levels, to significantly reducing stress and negative affect and increasing positive affect.

9. LET MUSIC CHANGE YOUR LIFE: According the Institute of Heart Math in Boulder, CO, numerous studies have shown that music affects emotions and mood states and can also modify physiological responses.

10. IMPROVE YOUR SPORTS PERFORMANCE: Dr. C. I. Karageorghis, Ph.D. of the United States Sport Academy conducted several consecutive studies in the late 90’s to determine if music aided physical performance for athletes. His research revealed that listening to music when competing could [1] Divert the fatigue factor, [2] could be stimulating or calming, depending on the music pre-competition as a psych-up strategy, [3] the music sound can affect mood and motivation, and [4] specific music and music tempos work best dependent on the activity. He concluded that music is definitely an “often untapped source of both motivation and inspiration for sport and exercise participants.”

 (source http://www.workoutmusic.com/pages.php?pageid=21)