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5 Tips to Reduce Holiday Depression

Wayne Perkins
198
date_saved:2007-07-25 12:30:10
category:health
article:

As the holidays approach each year, more and more people suffer from Holiday Depression.
Some experts blame it on factors relating to nutrition. Nutritional experts believe that depression is caused by the excessive sugar and fatty foods coursing through our bodies.
Other experts believe that depression is caused by the lack of natural sunlight that promotes a condition called SAD. (Seasonal Affective Disorder) SAD reduces the amounts of endorphins distributed in our brains. Experts in psychology maintain that many people look back over the year and see themselves as failures. Another year is behind you and your personal goals have not been achieved.
Whatever the reason you feel is the cause of your depression, the following 5 simple tips are guaranteed to help you reduce Holiday Depression.
1. Do not read newspapers.
Newspapers publish negative stories near the end of the year. Stories focused on death, destruction, doom and despair abound around the Holidays. During the week between Christmas and the New Year, stories highlighting the worst tragedies of the year appear daily until January.
Stop reading the newspaper during the holidays and reduce the negative input to your brain.
2. Turn off your television.
End of the year stories about hardship and violence overtake your senses during the Holidays.
When visitors come to your home, make sure you turn off your television and keep it off.
News television broadcasters are fighting for your holiday guests’ attention as they promote despair, war, death and destruction with many headline news interruptions.
Television will diminish your festive holiday spirit.
3. Say good things about others
My Mother always says, “if you can’t say anything nice about others, don’t say anything at all.”
However, when you find yourself in a conversation and a relative says, “Remember Uncle Phil?” ” He was an alcoholic”
Respond with ” yes, Uncle Phil was an alcoholic and he was the most charitable person, I have ever met.”
Connect your friend’s negative statement about Phil with a positive one.
4. Get physical exercise
People forget about exercise around the holidays. In most parts of the world, the weather is cold and the sky is dark. Make sure you are exercising daily and sending more oxygen to your brain cells.
The result of exercise will improve your health as well as your attitude.
5. Breathe deep and relax.
Practice the following breathing exercise to relax your body and mind.
Breathe deeply and relax. For 3 minutes each hour take a short mental vacation.
You can engage in this exercise while you are standing in the checkout line at the supermarket or purchasing holiday gifts. You can complete the exercise at home or at work.
Take three deep breathes and relax. As you inhale, concentrate on calm and peaceful thoughts.
As you exhale, concentrate on pushing any tension out of your lungs.
Focus on positive images of the Holidays. Focus on laughter, love, excitement and hope.
Reduce your Holiday Depression.
Enjoy your holidays!
–Wayne Perkins
ZZZZZZ

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5 Tips to Reduce Depression

Wayne Perkins
232
date_saved:2007-07-25 12:30:10
category:health
article:

While war and poor economic conditions begin to affect people all over the world, more and more people suffer with depression. The more we focus on news events and the business climate, the more we are depressed. Whatever the reason you feel is the cause of your depression, the following five simple tips guarantee you reduce it significantly.
1. Do not read newspapers.
Newspapers publish negative stories most of the time. Even in peaceful periods, newspapers will find the worst in humanity and place negative stories on display in order to promote sales and subscribers. Stories focused on War, rebellion, death, destruction, doom and despair abound in the newspapers.
Stop reading the newspaper and reduce the negative input to your brain.
2. Turn off your television.
Watching and listening about the horrible economy and the losses associated with War will add to depression. In fact, you guarantee the feeling of helplessness. Helplessness allows depression to nurture. If you really need to watch or listen to these kinds of news stories, promise yourself you will bury yourself in the documentaries that are sure to follow in the next 5 or 10 years. A way you can eliminate most of the negative input to your brain is by setting it aside for a date somewhere in the future. I guarantee in the future, you will not find it very interesting.
When visitors come to your home, make sure you turn off your television and keep it off. News television broadcasters are fighting for your guests’ attention as they promote despair, war, death, and destruction with many headline news interruptions. Those little banners that run across the bottom of the screen grab your attention and they take hold of your consciousness. Television will diminish your positive spirit.
3. Say good things about others
My mother always says, “if you can’t say anything nice about others, don’t say anything at all.” However, when you find yourself in a conversation and a relative says, “Remember Uncle Phil?” ” He was an alcoholic”; respond with ” Yes, Uncle Phil was an alcoholic and he was the most charitable person, I have ever met.”
Connect your relative’s negative statement about Phil with a positive one. Set yourself up to find the positive in anyone’s statement and you will keep negative thoughts and depression from overtaking your life.
4. Get physical exercise
Adults forget about exercise when suffering from depression. Make sure you are exercising daily and sending more oxygen to your brain cells. The result of exercise will improve your health as well as your attitude.
5. Breathe deep and relax.
Breathe deeply and relax. For 3 minutes each hour take a short mental vacation.
Practice the following breathing exercise to relax your body and mind. You can engage in this exercise while you are standing in the checkout line at the supermarket or when listening to others talking on a telephone. You can complete the exercise at home or at work.
Take three deep breathes and relax. As you inhale, concentrate on calm and peaceful thoughts. You may think about relaxing by a mountain, by the ocean or comfortably in your favorite room at home.
As you exhale, concentrate on pushing any tension out of your lungs. Focus on positive images in your life. Focus on laughter, love, excitement, and hope.
Keep breathing in and out in this pattern until you feel better. If you practice the exercise often, you will notice wonderful changes in your outlook and in other aspects of your life.
Let yourself feel great now!
Enjoy your family, your friends, and your life.
–Wayne F. Perkins
Copyright 2003 Wayne Perkins
ZZZZZZ

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5 Tips To Make Your Personal Training Business More Profitable

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653

For the best Online Pilates company, call Cara McGrath Pilates.

Pat Rigsby offers five strategies to help personal trainers grow their business and their profits.

personal training business, personal trainer

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Copyright 2006 The Fitness Consulting Group

Here are five simple strategies that any personal trainer can adapt to their business and almost instantly increase their profits:

1. Raise Your Prices. This is the most simple, yet overlooked strategy for increasing your income. If you perform 30 sessions per week and raise your prices by just five dollars per session, you’ve increased your yearly income by $7800. Not a bad improvement considering that you didn’t have to do anything else differently. Most of your clients won’t even bat an eye at this increase and the one’s that have a problem with a small price increase will almost always be your “headache clients.” Simply move on and you’ll soon replace them (if there are any) with a new client happy to pay your fee.

2. Have a “back-end.” The lifetime value of a client is the total amount of money that a client spends with you during the duration of the time you do business together. Most trainers limit this number to the amount that each client spends on personal training sessions. Since your clients undoubtedly view you as their fitness re so don’t make them look elsewhere when they need to purchase supplements, foam rollers, nutritional coaching or anything else that would be complimentary to your personal training services. You’re helping your clients achieve better results, ensuring that they make the right choices when making fitness-related purchases and increasing your profits as well.

3. Practice “takeaway selling.” Most personal trainers’ approach to sales is to tell the prospective client how much they (the trainers) can do for the prospect and then close by almost begging the prospect to become a client. Unfortunately, this approach de-values the trainers’ services and gives the prospect all the power. Simply turn the table on the prospect. Tell the prospect that you are only accepting a very limited number of clients and then proceed to tell the prospect what will be expected of them should they be “fortunate” enough to be accepted as a client. Explain that they will have to be a “walking billboard” for your business and they will be expected to refer people who fit the mold of the client that you want to work with. You’ll be amazed by how many prospects literally beg you to take them on as clients.

4. The power of leverage. This is probably my favorite strategy. You can leverage other trainers by hiring them to train clients for you or “farming out” some of the clients you acquire and charging a “finder’s fee.” You can leverage your time by providing only semi-private training instead of the traditional one-on-one that forces you to trade your time for one clients money. You can leverage your knowledge by creating an information product that you can sell to your client or online. You can leverage your clients by having the “back end” I previously mentioned. Remember, you don’t always have to trade your time for one client’s money.

5. Institute an automated payment system. It works in health clubs, why not in personal training? Simply set your clients up on 4 or 6 month automated payment plans that are directly drafted from their checking account or credit card. This lets prospects know that you are only interested in taking on clients that are committed (that “takeaway selling” approach again) to getting results and it prevents you from being a bill collector. You’ll also get great piece of mind knowing what your receivables base is for the next few months.

These are just five of many strategies that you can use to make your personal training business more profitable. Go back through them and think of ways that you can implement at least a couple of these strategies into your business. Remember, if you continue to do what you’ve always done, you’ll continue to get what you’ve always gotten.

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5 Tips To Losing Weight While Keeping Your Sanity

Word Count:
525

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Losing weight is the goal of many individuals worldwide however there is no simple way to drop the pounds like taking a pill or simply wishing them away. Unfortunately, losing weight takes determination and commitment to a healthy diet and exercise plan and even then it takes longer than we would like to drop those extra pounds. So, what can you do to lose weight and keep your sanity? The following five tips should help you out.

Tip #1 Lower Your Expectations
If you begin…

diet, weight loss, lose weight, health, nutrition, fitness, exercise

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Losing weight is the goal of many individuals worldwide however there is no simple way to drop the pounds like taking a pill or simply wishing them away. Unfortunately, losing weight takes determination and commitment to a healthy diet and exercise plan and even then it takes longer than we would like to drop those extra pounds. So, what can you do to lose weight and keep your sanity? The following five tips should help you out.

Tip #1 Lower Your Expectations
If you begin an exercise or diet plan, or both, and have heard you will lose incredible amounts of weight in no time at all and then it doesn’t happen then you feel let down and won’t have the same dedication to carry on and your diet fails miserably. However, if you are more realistic to begin with and realize that most people lose 1-2 pounds per week on a healthy exercise and diet plan then you will be better informed and can expect these types of results ahead of time rather than being disappointed.

Tip #2 Don’t Tell Everyone You are Dieting
When people first start diets they tell everyone they are dieting and their great weight loss plans. However, this can frequently work against you because people will talk and judge your weight loss progress and make you feel uncomfortable, especially if you eat something others don’t believe is part of your diet plan. This will give you a complex, so simply start your diet, inform close family and friends for support, and keep your dieting to yourself and you won’t go crazy.

Tip #3 Don’t Eliminate a Food Group
Many times when you eliminate a complete food group from your diet you feel as if you are really sacrificing too much and you will simply lose your sanity and your diet will fail. On the other hand, if you eat a well balanced diet and allow yourself little treats along the way you will lose weight and keep your sanity as well.

Tip #4 Household Support
When you start a diet you need to make sure the entire household will support you in your efforts. If you are not eating sugar yet your spouse continues to come home with cookies, ice cream, and doughnuts then you will have a hard time sticking to the diet and you won’t feel much support, either, which will drive you crazy. So, make sure your entire family is ready to support you and if they choose to eat unhealthy to do it away from the home.

Tip #5 Work Out
Losing weight takes a lot of time, which can really test your sanity. However, if you include a work out routine with your diet then you will see a much quicker weight loss, have more energy, sleep better, and simply feel better about yourself. This will help you keep your sanity and stay true to your weight loss plan.

When you follow these five tips you will be able to keep your sanity while staying on your diet and exercise plan better than if you give it a try all on your own.

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5 Tips To Easy At Home Workouts

Jim O’Connor
4423
date_saved:2007-07-25 12:30:12
category:health
article:

You have purchased all the home workout equipment necessary
to accomplish your desired workout goals. But wait, you
now actually have to use them on a regular basis. Buying
home workout equipment is the easy part. Using it is the
number one challenge, and also where a majority of home workout
enthusiasts miss the boat.

To make it easier for you to succeed with your home workouts,
I have listed my top 5 tips to easy at home workouts that
produce results.

1. Goal Setting – Home workouts don’t need to be difficult as
long as you plan ahead. Make sure you specifically write
down what you want to accomplish. Make the goals not
only specific, but realistic. Then ask yourself what strategies
or tactics are you going to use to accomplish your home
workout goals. Having a clear cut, specific plan makes for easy
at home workouts.

2. Scheduling – Next you need to determine when you will actually
use your home exercise equipment. Since your home exercise
program should be a priority, simply schedule the workout times
on your calendar, and stick to them.

3. Tracking – It is best for home workout motivation and great
results to track your progress. If you are not aware of what
you have done in your previous workouts, how are you going
to know what to improve on in your next workout?

4. Right Workout Equipment – Prior to even starting your
home exercise program, make sure you have purchased the
optimal piece of home gym equipment for your goals and
medical history. Try before you buy! Please refer to the
re box below for a special gift to help you with this
step.

5. Think Long Term Priority – If you want easy home workout
results, then it is important to make it a priority in your life.
Thinking life long instead of quick fix will deliver excellent
exercise results for a lifetime.

Following these 5 home workout tips will make easy at home
workouts that deliver the results your are looking for.

ZZZZZZ

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5 Tips To Coping With Bipolar Disorder

John Mancini
3411

Bipolar disorder is the medical name for manic-depressive illness and doesn’t just effect sufferers but can have a serious effect on family members and friends. Early diagnosis can be a big factor in the effective combating or this serious mental illness and without diagnosis it can become much more serious possibly leading to suicide. Bipolar disorder effects over 2 million American adults every year so it is by no means a rare disorder and doctors and psychiatrists alike are on hand to help you or your family member or friend through it. If you think someone you know is suffering from bipolar disorder the best thing you can do for them is to take them to see their doctor.
1- Long term preventative treatment is likely to be required because bipolar disorder is a recurrent illness. Stopping the medication or psychological treatment received can cause a regression to the mood swings associated with the disease.
2- If you or someone you know has a bipolar disease then it is recommended that you see a psychiatrist and not your general physician although your GP can refer you to a specialist in the field that will be in the best position to offer you the help, support and information you need to beat it.
3- There are medications known as mood stabilizers available and a person who suffers from bipolar disorder is likely to be prescribed these by their psychiatrist. They will normally have to take these for the rest of their lives because bipolar disease is recurrent. Sometimes other drugs are combined with mood stabilizers but this will probably only be over a short period of time.
4- Therapy should be combined with medication and can be attended in one on one sessions or at group therapy classes. by talking to somebody who understands the patient’s problems the support can often lead to a very desirable outcome. Consult your psychiatrist about where to go to attend these group talks.
5- Always be prepared for the worst. Don’t forget that bipolar disease will mean constant ups and downs and many patients try to commit suicide because they see it as their only way out. Be prepared and always be ready to call 911 if you think this is going to be the case. Don’t be afraid that you will be wasting their time if your family member or friend is just having a down day because if you don’t ring the consequences could be a lot worse.
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5 Tips To Combat Bad Breath

John Mancini
3409

Bad breath is a common problem that many people suffer. Though it is usually attributed to poor dental hygiene there are other problems that may cause it. Even brushing your teeth two or three times a day will not necessarily alleviate the odor that ruminates from your mouth. The food we eat and the habits we partake in can play a very big part in bad breath. For instance onion, garlic, tobacco and alcohol all have a negative effect on the smell of our breath. As food is digested certain substances from the food stuff are released into our bloodstream which in turn travels to the lungs. This means that by eating onions or garlic we are breathing them in and out all day.
1- Don’t just brush your teeth. Use dental floss to get rid of the bacteria that collects between your teeth and use a tongue scraper to get right to the back of the tongue. A special tongue scraper is better than the back of a special toothbrush because of the ease of use. A toothbrush is cumbersome in comparison to these items and unless you give your teeth and mouth the whole works you are unlikely to get rid of bad breath.
2- Consider changing your diet. If you regularly eat garlic or onions then your breath is likely to smell regardless of whether you brush and floss regularly or not. Eating sweet foods will produce cavities and other problems where bacteria can hide and rot giving bad breath.
3- If you have a health problem that is the cause of your bad breath then you should consult your doctor and not your dentist. Obviously, your dentist will be able to tell you if your bad breath is caused by your mouth or by another problem and is your likely first port of call.
4- Drinking water is another good way of combating bad breath. A dry mouth is a veritable banquet for bacteria as they can become firmly lodged inside your mouth and wreak absolute havoc.
5- Chewing gum only really serves to mask the smell of bad breath and not fix it, despite adverts to the contrary. The sugar in gum causes cavities and these cavities are like little shelters for bacteria. If you eat gum with sugar replacements you may find that your body reacts badly to them and you end up with digestion problems that can also cause bad breath.
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5 Tips To Avoid A 10Lb Christmas Weight Gain

Janice Elizabeth Small
3218

The average person puts on between five and ten pounds between November and January and it’s pretty easy to put on more if you let yourself feast on all the delights of the season. But who wants to be miserable and diet through Christmas? Follow these tips to have fun without piling on the pounds.
1. Have the right attitude
If you go into Christmas with the idea that you’ll just eat everything you possibly can and worry about it in January then you will bitterly regret it when Christmas is over. Decide to enjoy the festive season without going plain silly over all the goodies on offer. Choose the things you particularly like and say no to anything which you’re really not bothered about.
2. Eat how much you need
At every meal aim for a comfortable feeling of satisfaction rather than getting to the stage where you need to loosen your waistband. Decide to enjoy your meal AND feel great afterwards. This tip alone will save you hundreds of calories every meal. If you want to try all the courses, have small portions of everything you really want.
3. Keep up your exercise
Don’t give up your usual exercise routine over the holidays because it will be hard to get back into it later. If you really can’t get to the gym, do a few exercises at home or go out walking. It will not just use up some calories, it will keep you in touch with your desire to stay slim and healthy. Also keep as active as possible as you go about your day – don’t sit about watching the TV specials, nibbling nuts and chocolate.
4. Put it away
If you have lots of extra treats at home “for guests”, get them out when people come and put them away when they go home. Out of sight, out of mind will help a little but if those treats do start calling out to you from the cupboard, put a few on a plate and put the rest away so that you are not constantly nibbling from the packet.
5. Peace and goodwill
Try and keep calm over Christmas. As stress levels rise, so does our tendency to eat for comfort. Just remember that you don’t have to make Christmas perfect for everyone else while running yourself into the ground. Do the best you can with the time available and then just decide to enjoy it however much you’ve done. If others have expectations of how Christmas should be then get them involved in making it so! Have some (non-food) treats up your sleeve to enjoy when it all gets a bit too much. It doesn’t cost a lot to tuck away a sachet of perfumed bubble bath, a glossy magazine or a novel you’ve been dying to read. If all else fails call an old friend for a chat rather than eating the fridge empty.
Copyright 2005, Janice Elizabeth Small
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5 Tips to “Dance The Weight Away”

Word Count:
405

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I bet you didn’t know you could get in shape while dancing to Salsa music did you? I have 5 tips to share with you that will get you results in no time.

CHAYANNE, JENNIFER LOPEZ, JLO, RICKY MARTIN, GLORIA ESTEFAN, ENRIQUE IGLESIAS, JULIO IGLESIAS, CHRISTINA AQUILERA, CELIA CRUZ, JOSE JOSE, LUIS MIGUEL, AVENTURA, ANA GABRIEL, DON OMAR, PLACIDO DOMINGO, MAMBO KINGS, MARC ANTHONY, REY RUIZ, ELVIS CRESPO

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Copyright 2006 Vicky Shell – The Latin Queen of Music

If you love Latin rhythms and want to lose weight keep reading. No longer do you have to spend your money going to the gym. By following my simple weight losing tips while listening to Merengue Latin grooves, you’ll be able to shed pounds effortlessly. Many people like to listen to music when they work out but a small percentage of people around the world know about my little Latin-dance work out strategy.

You can dance at your own pace because it doesn’t matter if you are an expert or a professional salsa dancer, you just need to follow the rhythms, listen the drums, and listen to amazing Latin beats.

Tip number #1: Make a commitment to pop in a Merengue or Salsa CD or download some Merengue or Salsa music online that will make you start dancing while breaking a sweat.

Tip number #2: Take 2-3 Merengue or Salsa dancing classes. You cav take a basic Latin dance class or intermediate to advance level class based on your experience.

This will eventually improve your Latin dancing skills and dedication and will make you look like a professional. These moves also help strengthen your abdominal muscles which can help keep fat flab off your tummy.

Tip number #3: Make a commitment to dance at least 60 minutes a day before work, after work or on your lunch break. Don’t forget; if you are a female, shake your hips. If you are a male; shake your chest. The first 30 minutes should not be interrupted, stay active and in constant motion for the full 30 minutes because this is when you start burning fat and calories.

Tip number #4: If you don’t want to take the time and money for classes, begin with the simple 1,2,3,4,5,6,7 steps starting with a right step in front and left step back and fourth while counting 1,2,3,4,5,6,7. This will help you dance the weight away.

Tip number #5: Keep your stomach and back straight for better stability, as it is very important to maintain your center of gravity when changing direction. Good balance will allow you to be in the correct position to hit the next dance step.

Dancing to Latin tropical rhythms like Salsa and Meringue this summer will get you in shape in no time. By increasing your power with the following Latin grooves exercise, you can improve your overall fitness goals in less than a month.

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5 Tips On Proper Fibromyalgia Diets

Word Count:
504

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In order to treat or completely eliminate fibromyalgia, many doctors advocate adjusting your diet for levels of energy and immune system enhancement. Though you likely suffer from a number of fibromyalgia symptoms, if proper diet eliminates or eases even one o f those symptoms then isn’t it worth your time to give it a try? To help you adjust your diet and feel better, here are 5 tips on proper fibromyalgia diets.

The first of the 5 tips on proper fibromyalgia diets is to …

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In order to treat or completely eliminate fibromyalgia, many doctors advocate adjusting your diet for levels of energy and immune system enhancement. Though you likely suffer from a number of fibromyalgia symptoms, if proper diet eliminates or eases even one o f those symptoms then isn’t it worth your time to give it a try? To help you adjust your diet and feel better, here are 5 tips on proper fibromyalgia diets.

The first of the 5 tips on proper fibromyalgia diets is to increase the variety of foods you eat and vary the amounts and combinations. What this does is help your body to get a wider range of the vitamins and minerals you need along with fatty acids that will improve overall health. To that end, you should also try to incorporate more organic foods into your diet. The chemicals used in other vegetables can reduce their nutritional value and thus cause you to lose the vitamins and minerals that are so important to your fibromyalgia diet.

Second of the 5 tips on proper fibromyalgia diets is to change your eating patterns. Instead of eating the standard three meals a day, consider eating less more often. Try to eat a small meal as often as every three hours. This keeps your metabolism high and your energy levels with it, and you will feel more energy.

Third in the 5 tips on proper fibromyalgia diets is to be aware of what you should avoid. Stay away from fast food and junk food. In addition to that, keep caffeine, sugar, and any unnecessary drugs (like alcohol) out of your system. Many of these foods and additives will cause you to have sharp rises and falls in energy and metabolic levels. What you want when you have fibromyalgia, or even just for overall health, is to have a constant feeling of well being that comes from balanced diet.

Keep your diet balanced. Of the top 5 tips on proper fibromyalgia diets, keeping your diet balanced is probably the most important. If you try to control the balance of complex carbohydrates, essential fatty acids, lean animal protein, vegetable protein, and healthy plant fats, then you will feel better and your body will get stronger. Additionally, by doing that you are simply making the other tips easier to follow.

Finally, you want to make sure you are paying attention to food intolerances and allergic reactions. Remember that if your diet is making you feel worse, it is only going to make the fibromyalgia worse right along with it. The idea of the diet is to feel better overall, so it is important to make sure you know how certain foods make your body react.

These 5 tips on proper fibromyalgia diets will hopefully help you to deal with your condition. By understanding each of these tips, you can go a long way in feeling better just through what you eat. So sit down and come up with your fibromyalgia diet so that you can feel better and live a more normal life.