Stretching and the Warm up

Are You Confused?

Lately, I've been receiving a lot of questions referring to the latest studies and research findings, and one question that I receive most queries about concerns the role that stretching plays as part of the warm up.

Currently, there seems to be a lot of confusion about how and when stretching should be used as part of the warm up, and some people are under the impression that stretching should be avoided altogether.

This is a very important issue and needs to be clarified immediately. The rest of this article is dedicated to dispelling some common myths and misconceptions about stretching and its' role as part of the warm up.

What has Science got to say?
Most of the studies I've reviewed attempt to determine the effects of stretching on injury prevention. This is a mistake in itself and shows a lack of understanding as to how stretching is used as part of an injury prevention program and the warm up.

Stretching and its effect on physical performance and injury prevention is something that just can't be measured scientifically. Sure you can measure the effect of stretching on flexibility with simple tests like the "Sit and Reach" test, but then to determine how that affects athletic performance or injury susceptibility is near impossible.

One of the more recent studies on stretching supports this view by concluding;

"Due to the paucity, heterogeneity and poor quality of the available studies no definitive conclusions can be drawn as to the value of stretching for reducing the risk of exercise-related injury." (The efficacy of stretching for prevention of exercise-related injury: a systematic review of the literature, 2003, Weldon)

To put the above quote in layman's terms; there hasn't been enough studies done and the studies that have been done are not specific or consistent enough. For the most comprehensive assessment and conclusion of research done on the affects of stretching I suggest you have a read through the following article, The Truth about Stretching.

The Greatest Misconception
Confusion about what stretching accomplishes, as part of the warm up, is causing many to abandon stretching altogether. The key to understanding the role stretching plays can be found in the previous sentence. But, you have to read it carefully.

Stretching, as part of the warm up!

Here's the key: Stretching is a critical part of the warm up, but stretching is NOT the warm up.

Don't make the mistake of thinking that doing a few stretches constitutes a warm up. An effective warm up has a number of very important key elements, which work together to minimize the likelihood of sports injury and prepare the individual for physical activity.

Identifying the components of an effective and safe warm up, and executing them in the correct order is critical. Remember, stretching is only one part of an effective warm up and its' place in the warm up routine is specific and dependent on the other components.

The four key elements that should be included to ensure an effective and complete warm up are:

1. The general warm up
   This phase of the warm up consists of 5 to 15 minutes of light physical activity. The aim here is to elevate the heart rate and respiratory rate, increase blood flow and increase muscle temperature.
2. Static stretching
   Next, 5 to 15 minutes of gentle static stretching should be used to gradually lengthen all the major muscle groups and associated tendons of the body.
3. The sports specific warm up
   During this phase of the warm up, 10 to 15 minutes of sport specific drills and exercises should be used to prepare the athlete for the specific demands of their chosen sport.
4. Dynamic stretching
   Dynamic stretching involves a controlled, soft bounce or swinging motion to force a particular body part past its usual range of movement. The force of the bounce or swing is gradually increased but should never become radical or uncontrolled.

Please note; dynamic stretching carries with it a high risk of injury if used incorrectly. Dynamic stretching is more for muscular conditioning than flexibility and is really only suited for professional, well trained, highly conditioned athletes. Dynamic stretching should only be used after a high level of general flexibility has been established.

All four parts are equally important and any one part should not be neglected or thought of as not necessary. All four elements work together to bring the body and mind to a physical peak, ensuring the athlete is prepared for the activity to come.

So what conclusions can we make?
Stretching is beneficial, when used correctly. However, as with most activities there are rules and guidelines to ensure that they are safe, and stretching is no exception. Stretching can be extremely dangerous and harmful if used incorrectly.

Remember, stretching is just one very important component that assists to reduce the risk of injury and improve athletic performance. The best results are achieved when stretching is used in combination with other injury reduction techniques and conditioning exercises.

Stretching is one of the most under-utilized techniques for improving athletic performance, preventing sports injury and properly rehabilitating sprain and strain injury. Don't make the mistake of thinking that something as simple as stretching won't be effective.

For an easy-to-use, quick reference guide of 135 clear photographs of every possible stretching exercise, for every major muscle group in your body, get a copy of The Stretching Handbook. You'll also learn the benefits of flexibility; the rules for safe stretching; and how to stretch properly. Click here to learn more about The Stretching Handbook.

-----------------------------------------------------------
Copyright © 2008 The Stretching Institute™
Article by Brad Walker. Brad is a leading stretching and
sports injury consultant with nearly 20 years experience
in the health and fitness industry. For more free articles
on stretching, flexibility and sports injury, subscribe to
The Stretching & Sports Injury Report by visiting
The Stretching Institute.
-----------------------------------------------------------

Time Management Strategies - Revitalize Enthusiasm and Productivity Using the 3 Gratitude Exercises

Time management tips that inspire you to renew and deepen your gratitude also energize you, every single time you open your heart. If you really want to experience new zest, learn how to genuinely appreciate and care for your life, starting right now.

Cultivating the gift of gratitude is a powerful way to ground yourself and prepare yourself for any challenge. Gratitude enhances healthy humility that is based in self-respect. It also helps you assess your strengths and redirect your energy. The following reflections provide a fresh window of understanding to your inner powerhouse.

Finding Time for Gratitude - 5 Central Insights.

Gratitude's 3 Gifts to You.

Gratitude immediately enriches your life in 3 ways:

- How you look at your world,
- How you move through your days, and
- How you experience your moments.

It is a fundamental value, and the ultimate way to make full use of your time. In "Character Strengths and Virtues" by Christopher Peterson and Martin E. P. Seligman, gratitude is defined as "an enduring thankfulness that is sustained across situations and over time."

There are two types of gratitude, personal and transpersonal.

Personal gratitude is about thankfulness towards an individual, whereas transpersonal gratitude is a constant and fundamental appreciation of the world.

Gratitude is a very special gift to children.

According to studies, gratitude develops between 7 and 10 years of age. However, I believe that if a child is raised in an environment of appreciation, both specific and general, and if it is spoken about often and consistently, gratitude will begin to develop at an earlier age. At the very least, the child will be surrounded by positive energy.

Experience and express appreciation to others specifically and frequently.

How many times a day do you actively thank someone? And how often do you feel the energy of awe and wonder? Don't deprive yourself or others of this wonderful, free gift that strengthens relationships!

As an informative exercise, jot down each time you feel grateful for anything.

After 3 or 4 weeks, go over your documentation and identify patterns in your gratitude. Are there days when you are so absorbed in the activities of daily living that you "forget" life's gifts? What does this tell you? What happens to your energy? Do you habitually see the glass as "half empty" or "half full"?

There is a simple and wonderful exercise I've practiced for many years. It was reinforced in the Vanguard Authentic Happiness Coaching Course I participated in several years ago.

Enjoy the "3 Gratitudes" Exercise!

Each night, right before sleep, list at least 3 gratitudes you are aware of for that day. These blessings can be anything you notice and appreciate.

Recently, I asked a client if she was continuing her nightly gratitudes. She vigorously nodded. "It keeps me positive," she responded.

And it does. It helps you maintain enthusiasm, even in challenging times. Soon it becomes automatic to appreciate your moments.

Now ask yourself: How can you generate still more gratitude today by finding more time?

To take your next step, sign up for our free gift, "The New Finding Time Boundary Template: 9 Simple, Sequential Steps to Find More Time and Recharge Your Energy!" at http://www.findingtime.net/ezine.html

This time template will help you move beyond overwhelm, disappointment, and frustration. Using a workbook format, with room to record your answers, you will discover that 24 hours really are enough!

And for even more time thoughts and techniques, visit our blog at http://www.thetimefinder.com

Offered by Paula Eder, Ph.D. The Time Finder Expert.

Open up your heart - with music

Playing or listening to music can create a feeling of well being, which affects the vascular system.

-- If you didn't catch the white coat and the stethoscope, you might take Dr. Mike Miller for a middle-aged rocker, roaming the halls of the University of Maryland Medical Center in Baltimore.

For years, Miller, a research cardiologist, has been studying the effects of happiness -- or things that make people happy -- on our hearts. He began his research with laughter, and found watching funny movies and laughing at them could actually open up blood vessels, allowing blood to circulate more freely.

Miller thought, if laughter can do that, why not music? So, he tested the effects of music on the cardiovascular system. "Turns out music may be one of the best de-stressors -- either by playing or even listening to music," said Miller. ... more

Do your goals have enough gravity?

Big goals are not only more fun and exciting; they carry more weight than small ones. Ambitious, serious, “weighty goals” have attraction power.

They attract others into the process and magnetize ideas and resources. Big goals pull you along. They pull you through the difficult times and help you remain diligent. They inspire you to greater innovation and effective action.

Article continues

10 easy ways to increase your gas mileage

Yesterday, I stopped to fill up at a local BP station where I shelled out $3.99 a gallon to fill ‘er up. Just down the road, the same grade was over $4.00. I drive an older model Ford Taurus, and it costs about $70.00 for a full tank. In my house, we have a full size Chevrolet Silverado which cost approximately $100.00 to fill and gets a measly 15 mpg in the city. My daughter’s car, a Chevy Malibu, probably gets the best gas mileage out of the three; she can go over 230 miles on a full tank. Not great, but better than the Silverado and the Taurus.

It seems like every day gas prices are going up with no real reason for the increase, and while there are quite a few fuel-efficient vehicles on the market, not everyone can afford to buy a new Toyota Prius or a fancy Hybrid. I did some research and found the Automotive Oil Change Association recently offered up a few recommendations to help us get the most out of our mileage. If you can’t car-pool or take mass transit, the AOCA offers the following tips and tricks:

http://www.carsforgirls.com/index.php/10-tips-to-increase-gas-mileage/

How to become an expert in your field in ten books or less!

You can't polish sandshoes! The only way to achieve a high gloss sheen on a pair of shoes is to start with quality shoes. The same applies for expertise. You can't manufacture a GURU!

Experts are created through quality thought. They are not just manufactured through marketing.

Here is a useful five step thinking process for developing expertise.

8 Small Changes You Can Make to Save an Extra $100 This Month

The Authors of “The Power of Small” Share a Few Small Tips That Can Add Up to Big Savings

Let’s face it. Right now, times are tough and we’re all looking for little ways to save in our day to day routines. Although saving an extra $100 a month sounds like a lofty goal in an economic climate where every penny counts, we know it’s easier than you think. As the authors of the new book, THE POWER OF SMALL: Why Little Things Make All the Difference, we’ve made a valuable discovery. The secret to attaining your biggest goals is to take one tiny step at a time.

Instead of making one big change, such as cancelling your cable or giving up eating in restaurants entirely, we believe that these painless modifications to your current spending patterns will help you easily net that extra $1200 a year.

So, how can you get started? Try out these eight tips to save an extra hundred bucks this month:

http://genxfinance.com/2009/04/29/8-small-changes-you-can-make-to-save-an-extra-100-this-month/

Just 5 Weeks to a Slimmer YOU

We all have the best intentions when it comes to losing weight.
This time, it's going to be different. After all our past attempts,
we have finally learned every lesson the hard way. This time, we
are going to stay on track, lose that extra weight, and keep it off
for good.

Be honest with yourself- you've gone through this before. You've
given yourself this pep talk every time you plan another weight
loss battle.

Maybe you've even kick- started your motivation by planning a diet
and joining a gym. You've learned to examine everything on the menu
and find the most health- conscious choice. You'll definitely order
it next time, but today, you'll make the occasional splurge.

You bought new workout clothes, and found a way to squeeze a gym
routine into your already packed schedule. You'll start that
routine as soon as the rest of your life settles down a little bit,
or when you're feeling better.

You have the best intentions, you really do, but losing this weight
is always harder than you remembered. But you still want to lose
the weight and get in shape, it's just that you just can't make it
your first priority in every single social or professional
situation.

As you keep trying to lose the weight, you've gotten better at it,
too. You've learned how to take off those first few pounds, and
keep them off for quite a while.

You've been going to the gym or working out at home regularly, and
you're feeling energized. You're even beginning to see results from
all of your work outs.

After keeping up this routine for a few weeks, or maybe even a
couple of months, your weight loss goals seem more attainable than
ever. You're doing so well, that you deserve a break.

You decide to take it easy, just for a few days, a week at the
most. You revert to some of your old eating habits, and you skip
the workouts. Before you know it, you're right back to where you
started.

What does it take to really lose the weight forever? You have all
of the information you need, you have access to every diet and
workout plan imaginable, and you can find a weight loss expert on
every TV channel, website, and in every bookstore, so weight loss
success should be easy and attainable for everyone.

What all of these plans fail to recognize is that you need guidance
to get you through the long haul. It's easy to stay motivated in
the beginning, before the demands of the weight loss process start
to take their toll.

Introducing 5 Weeks to a Slimmer You, the amazing new weight loss
program by Steve G. Jones. As a leader in the field of hypnosis and
self improvement, Steve knows what it takes to make long- term,
meaningful changes in your lifestyle, and knows how rewarding those
changes can be. 5 Weeks to a Slimmer You is a comprehensive guide
to weight loss, and more importantly, weight maintenance, once you
have attained your goals.

Click ==> http://www.consultpivotal.com/Abeginslim

Weight loss is a complex issue; it's not just a matter of cutting
calories and working out. Losing weight takes confidence,
self-discipline, and long term motivation. It takes self- hypnosis.
Let Steve G. Jones lead down the road to weight loss, fitness, and
optimal health.

With Begin Slim on your side, you are unstoppable! There's no
weight loss goal you can't conquer.

Click ==> http://www.consultpivotal.com/Abeginslim

To Your Success,

Bronwyn
http://www.consultpivotal.com/Abeginslim

P.S. If you are ready to attract all the things you truly desire
out of life, wait no more.

==>http://www.consultpivotal.com/Abeginslim

Find Out If You Too Are At Risk

[From Jon Benson]

Want to know what your real odds are of having a heart attack?

How about a stroke? Diabetes?

Okay, this isn't sounding like a positive letter... but hang in there. It gets a lot better and more positive.

I was having lunch today with my CPA and my good friend Sherry Strong. Sherry's upcoming book is a must-read. I will let you know when she's ready to release it.

Since Sherry has been here visiting me in Dallas I have learned SO much about natural food preparation and what really causes disease.

Our conversation took a turn to "doctor's tests." I think most of them are worthless. Some are vital.

It's important to know the difference.

I'm going to give you the three tests you absolutely must take if you want to help ensure your future health in a moment.

But first, let me give you Sherry's argument to my third test.

Yes, we nutritionists argue sometimes. ; )

I'll let you decide. But statically it's far more accurate than any blood test... and get this:

You can do it at home for freee.

So far, are you with me? Good.

I'm going to go in reverse order, third test to last...

The third test is simply this:

Measure your waistline. Use a tape measure and do not pull it tight. Measure right below the navel.

Write down that number in inches.

Then measure your height out of shoes in inches. Write that down too.

If your waist in inches is more than twice your height you are FOUR TIMES more likely to have heart disease.

Four times. That's more predictive than cholesterol tests by far.

And a lot less expensive to boot.

Don't just read about this test -- DO IT. I'll give you something you can do ABOUT it if you fail this test in a second.

The great news is that this is one factor that is totally within your control.

Test number two: Know your SED rate. This is an inflammatory marker in the blood.

Test number one: Know your hsCRP and LP(a) levels. Both of these can be done as one test usually. Both are inflammatory markers as well as key indicators of heart health.

Go to your doctor and ask for these three blood tests. Usually they can be done all at once. Sometimes they are separate, but they are all crucial.

If you are thin and look healthy, listen to this:

You too can be Lance Armstrong or Jim Fixx....and not know it.

Lance and Jim looked like two of the healthiest men on the planet. Lance beat testicular cancer but came within an inch of his life. Jim died after a short jog of a heart attack very young in life.

Looks can be deceiving.

This is Sherry's argument -- and she's totally correct.

That's why I give you THREE (well, actually four) TESTS.

You see, it's virtually impossible to have a normal SED rate, a normal hsCRP level and a normal LP(a) level and be at imminent risk for any of these killer diseases.

Possible, perhaps -- but almost not.

So, if you look healthy and feel like a bazillion bucks, you still need to know your levels of these inflammatory markers.

If you are overweight or obese, you totally absolutely MUST do the waist/height test as well as the others.

You see, it goes both ways.

Some obese folks test out okay at the doc's office. Their cholesterol, blood pressure, and all typical readings are okay. Rarely does a doc run an hsCRP or LP(a). And rarely do they run a SED rate.

See the importance here?

Both the fit and the unfit can be at dire risk and not even know it.

Now, here's the solution:

A low-inflammatory nutrition and training plan, along with plenty of stress-free time.

I can help you with the first two things.

The third thing -- de-stressing -- is up to you. You may want to spend 30 minutes a day doing yoga, walking, meditating, praying, or whatever calms your MIND and BODY down.

Check it out:

Lance and Jim were both doing insane amounts of exercise... so much that they demanded insane amounts of high-inflammatory foods. Foods like processed carbohydrates for example.

And they both got sick. One of them died.

My good friend Dr. Steven Chase believes that 85% of cancer is preventable.

Re-read that: 85%. And he's an oncologist -- a cancer doctor.

And you know heart disease is 95% preventable... or did you?

But all of these killers, especially diabetes, demand a low-insulin, low-inflammatory nutrition and exercise plan.

Lance and Jim had sky-high inflammatory levels from all that exercise. It was literally TOO much exercise.

That's why so many marathoners die of heart attacks. They eat inflammatory foods and engage in high-stress exercise for too long of a time.

So, what's the answer?

1. Short workouts that are intense, effective, and enjoyable. Weights and cardio both, or in-home resistance workouts will work fine.

2. Longer "soft" workouts like brisk walking that helps de-stress the body and burn more bodyfat.

3. A nutrition plan that allows for your favorite foods at the RIGHT TIME of the day but also helps you burn bodyfat without activating your body's stress-producing hormones like cortisol...cool.

Most nutrition plans are stressful. Big mistake. Stress can cause you to hold on to bodyfat. Plus stress causes inflammation.

Most workout plans are either too easy or too intense for too long a period of time. My System is super-short (7-14 minutes a day, plus walks when you can.) This is enough to build all the muscle you need plus burn bodyfat when combined with the nutrition plan.

My System's nutrition plan is ideal if you are willing to "diet" for a day or two, then enjoy a day of eating "normal" foods.

Hey, no one is perfect. Anyone who has half a brain should know that not very many people (myself included) are willing to do without their favorite foods forever.

That's silly -- and it's not necessary to burn bodyfat.

In fact, my System 'demands' that you eat these foods at certain times TO BURN MORE BODYFAT!

Wild, isn't it?

It's the System I've used for years.

It's the combination of two books:

7 Minute Muscle + Every Other Day Diet

Get them both for one low price...

Go here:

http://www.7minutemuscle.com/aff/bronwynr/oto <--- Helps you pass the tests

Any of my three Upgrade Kits come with both books, a full year of support from me on the Every Other Day Diet group Forum, and so many bonuses I can't list them all.

This combo is something I am so very proud to share with you.

It's the ultimate System for lowering bodyfat, increasing lean muscle, lowering insulin, lowering inflammation, and ensuring your health.

Whether you are in shape or obese, this System is one that will work for you.

http://www.7minutemuscle.com/aff/bronwynr/oto <--- Helps you pass the tests

Ultimate success

There was an old, wealthy, and very wise man who made it his life's work to discover the secrets of the most successful people that ever lived.

His journeys took him places most people would never go.

His journeys introduced him to successful people others would never meet.

His journeys helped him to discover and master the great success secrets he learned along the way into his own life.

But most important, his journeys allowed him the privilege of documenting these 50 great success secrets so he could teach them to others so they too could build their lives upon them.

Now it's your turn to navigate through the foggy mist, to set your course with full sails to your highest potential, and to experience the...

Living ourselves to death

The closer science looks, the more links it finds between lifestyle and long-term ailments, Julie Robotham writes in part two of a Herald series.

Read on ...

Kitchen myths

We've all heard of urban legends, those plausible sounding but false stories that circulate so widely on email and news groups, such as the old lady who microwaved her cat or the Nieman-Marcus $250 cookie recipe.

There are several web sites devoted to researching and exposing these fake stories.

The same sort of thing happens in the world of food and cooking, although on a much smaller scale.

This page is my answer >>>

change

In times of change, learners inherit the Earth, while the learned find themselves beautifully equipped to deal with a world that no longer exists.
Eric Hoffer

The Pivotal Points quotation collection

Optimism Increases Productivity

How am I going to get through all this work?

I don't know what will happen if I fail?

What happens if we don't meet the sales budget?

I hope that I don't get sick!

If this is a familiar train of thought then you are in trouble!

Pessimism has been found to not only increase stress, but also increases incidence of illness & absenteeism, tiredness, slower recovery from surgery, low self esteem, and causes the under use of abilities.

You simply cannot afford to 'put up' with a bad mood, having a miserable day, or negative colleagues.

Pessimism will drain both your productivity and quality of life.

more...

The Seret to attracting with your mind

Can friends make you fat?

A recent study gave us some important clues about the causes of obesity, which as we all know is a serious, and worsening, national health problem. It appears that obesity is "socially contagious."

http://au.lifestyle.yahoo.com/b/weilhealthyliving/2929/can-friends-make-you-fat

How to become an expert in your field in ten books or less

You can't polish sandshoes! The only way to achieve a high gloss sheen on a pair of shoes is to start with quality shoes. The same applies for expertise. You can't manufacture a GURU!

Experts are created through quality thought. They are not just manufactured through marketing.

Here is a useful five step thinking process for developing expertise.

... more

Book - staying well with guided imagery

Staying well with Guided Imagery. How to Harness the Power of Your Imagination for Health and healing

by Belleruth Naparstek

Well-known guided imagery authority and psychotherapist, Naparstek provides a clear guide for using one’s imagination for self-healing and health maintenance.
Continue the review


More on Mind matters, and health

Cognitive distortions - dealing with inaccurate thoughts

... your thoughts can affect your mood. Your thoughts may be negative and also can be inaccurate. Inaccurate thoughts are also called "cognitive distortions."

Cognitive distortions can be so ingrained that they become "core beliefs" that you live by. An example is "I have never been successful at anything, so why even try?"

Some specific examples of cognitive distortions are:

more

Beating loneliness at its own game

Researchers have found that indulging in feelings of nostalgia curiously combat the sad feelings that accompany loneliness. Christie Nicholson reports.

http://adjix.com/3cw

For procrastinators everywhere

The cult of done - read it and do

http://www.brepettis.com/blog/2009/3/3/the-cult-of-done-manifesto.html

The brain - a work in progress

Cognitive science is the study of the brain mechanisms responsible for an individual's thoughts, moods, decisions, and actions. Cognition refers to everything that takes place in an individual's brain that helps him understand the world around him. To accomplish such an understanding involves mental processes such as concentration, memory, conceptualization, creativity, and emotions.

In his book The New Brain,Dr. Richard Restak uses the term "plasticity of the new brain" to refer to the capacity of the brain to transform itself. This is an incredibly exciting notion, and one that has endless positive ramifications.

Until recently, it was generally believed that the brain's plasticity peaked out at young adulthood, if not earlier. But researchers now believe the brain is subject to transformation throughout life, which is why Restak appropriately refers to it as a "lifetime work in progress."

more...

Inspiration - Video - the Power of Love

The Power of love – overcoming our greatest fear”

Click on the picture or view the video at http://www.consultpivotal.com/power_of_love.htm

First Impressions Are All in the Brain

Study Shows How Brain Regions Help Shape First Impressions of Other People

Certain brain regions are geared to pick up cues about other people on a first impression -- with just a little information and maybe a few preconceived notions, a new study shows.

read more ...

Stay hungry?

[ Editor's Note: Fitness author Jon Benson shared this letter with me and gave me permission to share it with you. ]

Got a question for you:

Should you "stay hungry"?

Let me explain what I mean.

Arnold Schwarzenegger made a movie a while time ago called "Stay Hungry." Only a handful of people saw it.

I was one of them.

I loved the idea of "staying hungry" -- of never sitting on your rear end too long... of never being totally comfortable... and of always progressing.

Think about it:

Most of your greatest progress comes at the expense of temporary comfort.

This does not mean you should torture yourself. But being 'too' comfortable? Well that's bad news when it comes to weightloss and success in general if you ask me.

Here's two examples:

First, it is now 1:02 AM Texas time. I am writing this letter to you despite being quite tired and ready to hit the sack.

Why?

Because when it comes to my job, I like to stay hungry.

I am not satisfied with a "do it tomorrow" attitude. I have something to say and I feel that I owe it to you to say it.

Plus I love my job. I know my information is more than just "books that sell well" -- I know it's information that changes peoples lives.

That makes me stay hungry.

And that's a good thing. My greatest successes have been when I've stayed hungry and lived at the edge of comfort.

But let me share my second example and see what you think.

This one deals with my upcoming book.

The book I'm talking about tonight is one that thousands have been waiting for... literally. I have a waiting list.

The title says it all:

The Radical Fatloss Blueprint: How You Can Safely Lose Up To 21 Pounds In 21 Days

Pretty bold statement, right? In fact... it's radical.

Hence the name. : )

And I have to warn you: You will stay a bit hungry. Literally.

Not 'starving'... but hungry. And that means you'll be burning a lot of bodyfat.

Now, before you think I've lost my marbles, let me explain:

This is NOT a "dietbook" -- this is a blueprint for 21 days ONLY.

It is the same exact system I personally have used for years (with the addition of one new supplement that I really like) to get into top shape.

I've used this System on quite a few eager people, and the average weightloss has been over 16 pounds. Some folks lost like 30 or more... others only 11.

Still... in 21 days, this is amazing.

Some of the weight is going to be junk out of your system that can cause illness. It can build up inside and this program helps you get rid of it painlessly.

Some of the weight is water.... but it's water that you do not need to be carrying around. Needless waterweight.

The rest is almost pure bodyfat... and that's RADICAL. To keep muscle and burn that much bodyfat is very hard to do.

Like I said... it's radical.

And it's only 21 days long.

Now, I will also tell you this -- you cannot buy this book.

Not yet.

The reason is simple: I've reserved the first few thousand copies for those of you who own by book "Every Other Day Diet."

They get it first... and since you will need a few supplements to make the plan work (I provide wholesale pricing for those as I do not make supplements) you can see why it's important to get in line if you want this book.

I'm only ordering a limited supply of the supplements that go along with the book.

And I'm just passing the savings on... I do not want to get into the "wholesale" business, but I also knew I could save you folks over 100 bucks if I did it this way.

So... here's the deal:

1. Pick up a copy of "Every Other Day Diet" now unless you already have it.

2. On or before March 15th you will receive a letter from me letting you know where to get your freee copy of "Radical Fatloss Blueprint".

3. You will also receive a link to order the supplements needed (only 21 days worth... no "reorders" needed) at wholesale price. You can have them shipped right to your door just about anywhere in the world.

No stimulants are used. Nothing dangerous. Just smart supplementation to help the body hold on to muscle, stimulate natural fat-burning hormones, and help you stay healthy and strong.

Again, this is the system I use to get in top shape.

So, step one: Get "The Every Other Day Diet" today...

Get that here:

http://www.everyotherdaydiet.com/aff/bronwynr <--- get this, get Radical Fatloss freee March 15

After that, read the book. Be sure you have it down because you will NEED this book to follow right after Radical Fatloss is over.

The worst thing you can do is try a radical dietplan without having a SANE dietplan to fall back to.

That's what Every Other Day Diet is: A sane, real-world, eat-like-this-forever dietplan that works.

The Radical Fatloss Blueprint just kicks everything into high gear for 21 days.

So, get Every Other Day Diet here:

http://www.everyotherdaydiet.com/aff/bronwynr <--- get this, get Radical Fatloss freee March 15

THEN go to this page and let me know what you think about the new cover for Radical Fatloss Blueprint... and the supplements I have in store for you --

http://www.7minutemuscle.com/aff/bronwynr/radicalfatloss <--- more about Radical Fatloss Blueprint

Finally, get ready to stay hungry: And by that I mean to push yourself a bit more in order to become a whole lot leaner.

It's the thought that counts

: the role of hostile cognition

People who feel socially rejected are more likely to see others’ actions as hostile and are more likely to behave in hurtful ways toward people they have never even met, according to a new study. http://adjix.com/4y9m

Quote for the day

"Opportunity dances with those already on the dance floor."
- H. Jackson Brown Jr.

Leverage - how to get it and how to keep it in any negotiation

by Roger J. Volkema

From the reviews

Roger Volkema does an excellent job of breaking down the skill in this
Leverage -- the real or imagined advantage one holds -- is the most important tool in a negotiation. Anyone who wants to consistently win at the negotiating table needs to master the art of gaining and maintaining leverage. This book helps readers maximize their negotiation skills by showing them how to recognize and use these often hidden trump cards. Author Roger Volkema does an especially fine job in two areas: useful examples and methodical explanation of your options. He classifies common power plays into types that you can identify, practice and counter. He provides examples of each type drawn from real experience and the popular media. The result is easy to read, understand and apply.

This is an interactive workbook, written in an engaging, down-to-earth style and packed with self-assessments and sample negotiations. The book offers strategic guidance on: * international negotiations * multiparty negotiations * negotiations via e-mail * women and leverage * leverage and ethics * decreasing the amount of leverage held by the other party * managing emotions and using them to one's advantage * and much more. The methodology and principles outlined can easily be applied to any situation. "Leverage" is filled with insightful advice and suggestions designed to increase mastery of this indispensable component of all negotiations. It is a one-of-a-kind book that shows readers how to gain the upper hand in any negotiation.

Is your Genius at work?

Is your Genius at Work? 4 Key Questions to Ask Before Your Next Career Move
by Dick Richards

From the reviews

You have some special capacity to make a positive impact on the world in your own unique way. You may have an inkling of that. Or no clue at all.
No matter. Either way, this refreshingly different book from Dick Richards will help you put your finger on your special “energy” and help you direct it in meaningful ways.
Dick Richards (part shaman, part businessman) presents engaging ideas and well-defined processes for identifying your unique personal gift, which he calls your Genius. He also presents helpful ideas and processes for discovering your personal Purpose (your life’s mission) so that you can point the energy of your Genius toward fulfilling your Purpose.
If you like, you read about the connections between many time-honored and far-flung spiritual and philosophical traditions underlying these ideas (across the globe and through millennia). Richards has woven a nice tapestry of these disparate threads.
Seriously, you can ignore all the stuff about spiritual and philosophic traditions, and just work your way through the practical processes. Either way, you’re going to arrive at a deeper understanding of yourself and a clearer vision of your individual potential within the world.
The book pushes us to think outside the box when looking for our core genius.

The content is fantastic. The writing style is approachable and includes stories I can relate to and that illustrate the points very well. The layout if the book is outstanding - there are helpful illustrations and plenty of room for notes - an important consideration for a book like this. Above these tangible dimensions, the feeling I get when reading is book is positive. The author cares about his readers and it shows in every part of this book.
Many personal development books contain miserably pointless exercises, but this book is the exception to the rule. Its exercises are intelligent, well-designed, and insightful. There are no pointless quizzes that force you to rate yourself on some arbitrary scale. I also liked that all the exercises are put into a separate section of the book, so first you can read through all the content, and then you can work through the exercises.

Also noteworthy, Richards generously includes resources to assist other coaches and consultants to teach his methods. And he provides help for groups of people who want to collectively support each other as they make their way thru this highly personal work.

Buy Now

Great taste no pain

With more than 1 out of 3 adults in the US (70 million) taking OTC or prescription pills for digestive disorders and the pain associated with them, as a nation, we have serious health problems. And we're spreading our problems around the world.

What most people are frustrated with is that even if they eat how most health professionals consider to be healthy, a large percentage of people STILL experience digestive problems. And so most people resort to drugs, surgery or eating bland foods. Or they just continue to suffer.
That's why the Great Taste No Pain System was developed -- to help slash some of the $42 billion dollars spent on those pills in the US alone.

This simple eating system is designed to dramatically reduce the acid pH measure in a person's entire body -- not just in the stomach. It does so by increasing the ratio of alkaline forming foods eaten and by showing you how to combine foods in a way that radically decreases the amount of acid digestive juices in the stomach and small intestines required to break down foods. With me so far? Hope so, because this is important stuff.

One of the primary components of the Great Taste No Pain System is the science of food combining, which was first introduced into the US in 1911 by Dr. William Hay, a New York surgeon who used it to cure his Bright's Disease, a kidney disease which was often fatal at that time. In fact, among the many thousands of lives it claimed was Teddy Roosevelt's first wife, who died of Bright's Disease at just 22 years of age.

A basic knowledge of Junior High chemistry is all it takes to see the logic behind this science: Mixing foods that require alkaline digestive enzymes with foods that require acid digestive enzymes slows and can even stop the digestive process. It can and does delay digestion by as much as 10 hours and more. This is incredibly bad for the body. The Great Taste No Pain system alleviates this problem, speeding food through your body, allowing it to absorb nutrients from foods at a much higher level.

In addition, one of the manuals in the Great Taste No Pain system, 'Foods That Create Acid, Foods That Take It Away,' is as clear as I've ever seen this data presented. Follow this simple guide and your body will use a minimum of energy in the digestion process, which leaves more energy for healing and other daily functions your body carries out.

This is a timely set of guides, because with our society's addiction to the convenience of processed foods, in many respects our health challenges are far worse than they were in 1911.
Great Taste No Pain author, Sherry Brescia, was a former Irritable Bowel Syndrome (IBS) sufferer herself. In fact, in 1991, she spent 7 days in the hospital with bacterial colitis.
As a health insurance researcher and Chief Underwriter, she was able to research the benefits of an alkaline- balanced body and over the next 15 years perfected the system she now calls Great Taste No Pain.

She meshed a number of philosophies proven to help alkalize the body to create this simple system that anyone can follow regardless of where they are or what food choices they have available to them.


Taste: Unlike most restrictive diets, Great Taste No Pain cannot actually be called a diet, because it allows you to eat even great volumes of luscious, delicious food as long as you combine it according to a few simple guidelines. It truly requires very little willpower. Perhaps the greatest news for people who love to eat is that the 176 page recipe book in the system is stuffed with breakfasts, lunches, dinners and snacks that are unbelievably tasty. No rabbit food.

Gourmet all the way, yet the meals (if you like to cook) only take between 15 and 30 minutes of prep time and make tons of yummy leftovers. So you can throw away the belief that you can't eat healthy on a super-busy schedule.

Speed: and you don't have to read 300+ pages before learning what to do. In the first guide, 'How To End Stomach Pain Forever, Even If Your MD says, "No Way,"' it provides a brief background on the science and then quickly moves onto the step-by-step 'how to.'

Simplicity: The second Guide in the GTNP System is 'What To Eat With What.' This is a massive compilation. Every kind of food that you could possibly put in your mouth is listed, along with the corresponding foods that combine with it for easy comfortable digestion, and those foods that don't. This guide is so complete and so easy to follow, if you screw this up, it's back to pre-school for you.

More Simplicity: Traveling is the one thing that can ruin even the healthiest eaters. But in Great Taste No Pain, Sherry gives you a 'Pocket Guide For Pain-Free Dining Out.' This tool is phenomenal. You can store this little baby with your credit cards and, until you understand what combines with what, all you have to do is pull out your pocket guide and quickly note the rule, so you can eat andenjoy the rest of your day, pain-free.
Would you believe that you could eat McDonald's food and not suffer gassiness and reflux? Now you can!

Meat: While meat is not something people with digestive issues usually tolerate well on a daily basis (hence the daily pain), the problem isn't so much the meat as it is what you eat with the meat.

That is why each of the Guides in the system, including the recipe book, lists every possible food you can combine with meats without suffering. Most people will suddenly be able to eat beef, chicken, fish, pork, turkey, venison and any other type of meat they want. As long as you combine it right... no pain at all! And broccoli, lettuce, cucumbers and other veggies that can create havoc suddenly will not.

Fruit: Ask anyone that suffers stomach problems about fruit and you'll hear horror stories. So sadly, the most perfect food on the planet is shunned by a huge part of our world's population. No longer. Because you will soon learn why fruit causes you trouble and how to easily change that. You CAN eat fruit again, even if it now makes you turn blue! It's true!

While each Guide in the system is detailed and complete, they are "dumbed down" in the clearest language possible. So I don't doubt Sherry's claim that any 11 year old could teach it.


**************************Things To Watch For:**************************
The one thing you want to be careful of is that once you start eating as prescribed in Great Taste No Pain, you could quickly begin to feel all powerful. You might start to think you are "cured" of your digestive problems since they went away so fast and since you have so much extra energy.

That would be a mistake.

Because technically there is no "cure" for most digestive problem, because technically they are not diseases at all. They are maladies brought on by eating the wrong foods and by eating them in the wrong combinations. So the principles in Great Taste No Pain is not a "cure," since people with sensitive stomachs will always be sensitive. GTNP is merely a way to make all symptoms go away forever and give you a lot more energy.

For example, let's say you've got it bad and have Diverticulitis or Crohn's. Great Taste No Pain can help you get rid of your symptoms very quickly.

But a year later, if you start eating like you used to, guess what? Yep, the symptoms will come back. You see, the principles that Great Taste No Pain is based on are sound. They work for everyone. But if you think that because you've been symptom-free for a long time, you've been "cured," think again. Go against these principles of easy digestion, and the problem can come back with a vengeance. Remember, good health comes from living a healthy lifestyle, not a"do it once and you're fixed" approach.

Another thing you might want to be prepared for is that since Great Taste No Pain cleanses your digestive tract, initially you could get a little diarrhea. If you experience constipation on a fairly regular basis, you might get a little "looseness" at first, but it will end soon.
Also, due to the detoxing going on, you might get a runny nose or get some other cold-like symptoms at first. It's nothing to worry about. If you do, while it might not be fun, it does mean it's working. It means your body is becoming purer and the toxins are leaving. And that is a very good thing.

**************************Conclusion:**************************
When you begin following the system, you will be amazed at the amount of energy you have, even late into the evening. You will have no discomfort, no bloating, you won't feel the need to eat again within an hour and no need for caffeine after meals.

My strong recommendation is that for anyone who wants more energy, sounder and longer sleep, migraine headaches to stop almost immediately, pain from gastritis and acid reflux to stop almost instantly, and the pain of digestive problems to stop or be reduced dramatically, get over to:- http://www.greattastenopain.com/cmdt.asp?id=692095&t=374931
now and get the whole system. You will be thrilled.

And frankly, it won't take a full day for most people to feel a major difference in their bodies. Often it just takes one meal. After you have been following it for a week or more, feel free to let me know how you like it. I personally believe that anyone who adopts this simple, enjoyable food combining method will reap gigantic health benefits. So if that is what you are looking for, get overto - http://www.greattastenopain.com/cmdt.asp?id=692095&t=374931and get started today

How to be creative - ignore everybody

Ignore everybody. The more original your idea is, the less good advice other people will be able to give you.

Read on ...

Tag: creativity

Inspiration - an hour of time

Tim was disappointed that his father didn't attend the last soccer game of the season, but he wasn't surprised. Tim was a mature 10-year old and he understood that lots of clients depended on his dad, a lawyer, who had to work most nights and weekends. Still, it made him sad, especially since this year he won the league's most valuable player award.

... more

Major step forward in understanding how memory works

Our ability to remember the objects, places and people within our environment is essential for everyday life, although the importance of this is only fully appreciated when recognition memory beings to fail, as in Alzheimer’s disease.

By blocking certain mechanisms that control the way that nerve cells in the brain communicate, scientists from the University of Bristol have been able to prevent visual recognition memory in rats


A single neuron (centre) in the perirhinal cortex which is involved in memory processes. (Credit: Photo by Andy Doherty)

This demonstrates they have identified cellular and molecular mechanisms in the brain that may provide a key to understanding processes of recognition memory.

Read on ...

Video - 12 Steps to everlasting love

Once upon a time, there were 12 Steps to Everlasting Love. These 12 steps taught people how to have meaningful relationships, full of love and passion, and finally live Happily Ever After, in the "Real World."

click on the picture

Fast workouts that really work

I love my long training runs, but most days carving out more than an hour to work out just isn't in the cards. And when my schedule is really crammed, shoehorning a sweat session seems next to impossible.

Luckily, the fantastic fitness team at SELF let me in on a little secret: You can get an hour's worth of fitness and calorie burning in 20 short minutes. Yes, I was skeptical at first, but this fat-blasting routine is as ultraeffective as it is speedy, and the secret lies in high-intensity spurts of energy. Here's how to do it:

http://adjix.com/p73m

Working Well with Others

A 20-year study at Stanford University examined the career paths of thousands of executives to determine the qualities they had developed that enabled them to move ahead rapidly. Researchers concluded that there were two primary skills that were indispensable for men and women who were promoted to positions of great responsibility.

... more

Be afraid

What I'm about to tell you will make you afraid.

Probably very afraid.

But more importantly it has the potential of making you a bucket load of money.

Listen carefully: A woman living in downtown Ontario, Canada came out of her house and saw 3 old men with long white beards sitting in her front yard.

She did not recognize them.

She said "I don't think I know you, but you must be hungry. Please come in and have something to eat."

"Is the man of the house home?" they asked.

"No", she replied. "He's out."

"Then we cannot come in", they replied.

In the evening when her husband came home, she told him what had happened.

"Go tell them I am home and invite them in!”

The woman went out and invited the men in.

"We do not go into a house together," they replied.

"Why is that?" she asked. One of the old men explained: "His name is Wealth," he said pointing to one of his friends, and said pointing to another one, "He is Success, and I am Love."

Then he added, "Now go in and discuss with your husband which one of us you want in your home."

The woman went in and told her husband what was said.

Her husband was overjoyed. "How nice!!” he said. "Since that's the case, let's invite Wealth. Let him come and fill our home with wealth!"

His wife disagreed.

"My dear, why don't we invite Success?"

Their daughter was listening from the other corner of the house. She jumped in with her own suggestion: "Would it not be better to invite Love? Our home will then be filled with love!"

"Let us heed our daughter's advice," said the husband to his wife.

"Go out and invite Love to be our guest."

The woman went out and asked the 3 old men, "Which one of you is Love? Please come in and be our guest."

Love got up and started walking toward the house. The other 2 also got up and followed him.

Surprised, the lady asked Wealth and Success: "I only invited Love, why are you coming in?"

The old men replied together: "If you had invited Wealth or Success, the other two of us would've stayed out, but since you invited Love, wherever he goes, we go with him. Wherever there is Love, there is also Wealth and Success!"

I heard that story from an amazing friend of mine, Bob Proctor.

He went on and told me this: "Most people don't have wealth or success in their lives and that's probably because they don't know how to love. Whether you want just wealth, success or love in your life... I can help you achieve it."

I believe in Bob Proctor 100%. He has helped me achieve great success in life, and he can help you too. But there's one condition...

You've got to give him 6 minutes of your life everyday till the day he helps you achieve your goals.

Is that a deal?

Okay, then as a first step, go to this website right now: http://www.pivotalpersonalbest.com/Asixminutes.htm

Make sure you read all the way through to the end. There is a HUGE secret hidden within the website.

Warmly,
Bronwyn

Seminar Success Strategies - How to profit from your investment

I've recently returned from a 3 day seminar, full of renewed enthusiasm and information that, when actioned, will make a dramatic difference to all aspects of my business and my personal life.

There were also many other people there, who like myself attend seminars and conferences to gain more knowledge so they too can improve their lives.

However, it's not the knowledge that makes the difference, it's the application of that knowledge.

... more

The goals you never hear about

From Seth Godin

Doing goal setting with friends and colleagues is always motivating and invigorating for me. You hear things ranging from, "I want to help this village get out of poverty," or "I want to double our market share," or "I want to be financially independent."

What you rarely hear is, "I don't want to fail," "I don't want to look stupid," or "I don't want to make any mistakes."

http://sethgodin.typepad.com/seths_blog/2009/01/the-goals-you-never-hear-about.html

Eating Late in the Evening

Will you pack on the pounds if you eat past 7 p.m.?
By Martica Heaner, M.A., M.Ed., for MSN Health & Fitness

Q. I don’t get home until late, which means I eat dinner pretty late. I’ve heard that you should stop eating after 7 p.m. to lose weight, or to avoid gaining it. I think I would starve if I didn’t eat at all—but is eating at night bad for me?

http://adjix.com/2whr

10 Most Dangerous Foods

You might think you're eating healthy. You might want to think again.

by Michelle Brunner

We all love to eat, but the ugly reality is that some foods can make you sick. We're not talking about salmonella here; none of what's listed below should send you directly to the hospital with a debilitating illness ... , certain foods, when eaten too frequently, can pose a very real health risk over time

http://www.sprig.com/10_Most_Dangerous_Foods

Why Men Are Better Dieters Than Women

You wouldn't think a diet would be a cause of marital discord. But it often is — at least when couples try to shed pounds together and, as often happens, the husband drops the weight a lot faster than the wife does. Well, guess what, guys? It's not your steely resolve or your trips to the gym or your superior genes that are entirely behind it. It might just be your brain.

http://adjix.com/44by

Can money buy happiness?

Can Money Buy Happiness? 5 Arguments for (and Against)

Can money buy happiness?

It’s one of the most heavily disputed and researched questions of all time. Countless studies have been done, with each seemingly confirming the inconclusiveness of the last.

I’ve researched a handful of these studies, and have concluded that there are 5 main ‘happiness influencing factors’ of money. Depending on the person, these factors may or may not have an impact on your happiness levels.

Many of these studies contradict each other on conclusions surrounding these 5 factors (perhaps due to their study group).

Let’s take a look at the arguments on both sides and then do a poll to see why you are pursuing more money. In today’s economic climate with layoffs and uncertainty about our financial futures, some introspection regarding this question is sorely needed.

http://adjix.com/s2yg

2009 New Year Resolutions

I know you are making goals all year long - refining them, keeping them flexible so they continue to be relevant and to motivate you.

But for me there's something very special about making new year's resolutions. I am highly excited by the blank slate concept of the new year. Perhaps it's because I have always had holidays at this time, but it is always a time of reflection on the year gone, and of taking the time to put into place the systems that will implement all of the things that have popped into my head through the busy-ness of the year.

So I am taking this time to share the collected resources of the Pivotal Network on resolutions, goal and goal setting and implementing those goals. You can find them here.

Does Exercise Really Make You Healthier?

The Department of Health and Human Services (HHS) late this year released its new Physical Activity Guidelines for Americans, calling for adults between the ages of 18 and 64 to exercise moderately (such as brisk walking or water aerobics) for at least two hours and 30 minutes or vigorously (running, swimming, or cycling 10 mph or faster) for at least an hour and 15 minutes weekly.

The longer, harder and more often you exercise, the greater the health benefits, including reducing the risk of diseases such as cancer and diabetes, according to the recommendations, which were based on a decade of scientific research.

http://adjix.com/k4b

Dare to be yourself

A man at a dinner party admits that he married his first wife "because, well, you have to get married sometime, right?" (Actually, you don't.) A composer who sets music to blockbuster films complains that they are too commercial, but is unwilling to forego such movies' wide audiences and big paychecks for work on more meaningful projects. In each case, the individual may be guided by unexamined assumptions about what constitutes responsibility, satisfaction, even success.

Kernis contends that we each acquire a mixed set of shoulds, oughts, and have-to's while still too young to process them. They are neither fully conscious nor deeply considered but are acquired through convention and the expectations of others. Getting beyond these arbitrary strictures often demands the kind of soul-searching that most of us put off or avoid entirely. In fact, much of the work that people do in cognitive and behavioral therapy is to hold such beliefs up to the light and examine where they came from, a necessary step to resolving the anxiety or depression they typically create and that drive people to seek help.

http://www.psychologytoday.com/rss/index.php?term=20080420-000001&page=5