I found an online YOGA workout that I find very helpful.

A great stretch and release for back hips legs and spine. https://www.youtube.com/watch?v=gDQNqZMv1V0&feature=share

Robert Kennedy 1938-2012

Sadly, Robert Kennedy publisher, significant contributor to the fitness and body building world and husband of Tosca Reno died April 12th 2012. My deepest sympathy to his family, friends and colleagues. His legacy will live on. http://www.quillandquire.com/blog/index.php/2012/04/13/robert-kennedy-1938-2012-health-and-lifestyle-publisher/ http://www.rkpubs.com/bob/ Christine

Power lunch

Tips: I often hear fitness nutritionalists advising that you should always consume protein with carbs (to modulate the effect on blood sugar especially in insulin sensitive individuals).

On the program Body Fuel episode 107 Dr. John Berardi advises in order to get the muscle building benefits of protein while avoiding the risk of being too acidic consume protein with at least two servings of fruit or vegetables.

Recipe for a five minute power lunch (my version of spinach salad)
1-2 cups spinach steamed
1 medium tomato thinly sliced.
2 slices avocado
1 whole hard boiled egg sliced
3 hard boiled egg whites chopped or sliced
1 tbsp chopped walnuts
1-2 tbsp balsamic vinegar

Spread spinach over plate
Top with sliced tomatoes and avocado
Top with egg
Sprinkle walnut
Drizzle with balsamic vinegar

You can leave the spinach raw if you prefer!

Refreshing and nutritious with plenty of fiber
Calories 319
Carb 20 gm
Protein 24 gm
Fat 16 gm
Fiber 8.4 gm
Sodium 360 mg

40% protein 33.3% carb 26.7% fat

COMPETITION - SANDRA WICKHAM FALL CLASSIC NOVEMBER 13TH 2010

If you are planning on competing in body building try and watch as many competitions as you can. Sandra Wickham's Fall Classic is coming up November 13th 2010 in Vancouver.

Here is a link for tickets

To her Web Site


The Western Canadians is generally in Kelowna in May - I will post once the date is confirmed.

ANOTHER GOOD REASON TO EAT 6 SMALL MEALS A DAY

Many years ago a coworker had a gastric (stomach) stappling because of obesity. I believe they use 'bands' now. She could only eat about 1/2 cup of food at a time and felt very full. Remarkably, she soon boasted she could eat a whole burger- guess she worked hard at stretching it again .......but I digress.

One good reason to eat six small meals a day is that your stomach will shrink and it will reduce the amount of food you will be comfortable eating. And of course...it keeps insulin levels and other hormones more balanced.

YOUR BEST BODY NOW - IS HERE! TOSCA RENO'S BOOK IS WORTH THE READ

I stopped by the book store today and was exicted to find Tosca Reno's new book on the shelves. I bought three copies. I am sure I will buy more to give at Christmas.

It is $22.95 and worth every penny. She looks great as always. It has great information and great motivational stories. It is easy to read and....you may even see someone you know in it.....

I have already designed my next workout from her book. I think I have them all...keep on writing Tosca.

HAPPY HALLOWEEN. Take it easy on the candy.

I have been away from the blog for a LONG period..I have never been so busy in my life. But the blog keeps me fitness focused...so I have quite a few articles in progress and hope to post not too long from now.

I have been travelling to really interesting places..working full time, commuting, running a business and going to school. Like I have said before - getting fit gives me a lot of energy. I have to let some things go though. I came home to 595 emails. I did not want to delete them because I love learning and I often learn new things from the mail sites I have signed up for. Sadly I had to delete them but have made a commitment to keep up to date both in my blog and my email.

It is Halloween. Usually by now we have had many dozens of kids but so far only a few. It isn't raining either. I am hoping parents have educated their kids to eat clean :) but it is probably another reason they are not coming. People in our neighbourhood tend to live here for years - so maybe the kids are grown up.

The bad part is my husband insists on full size chocolate bars. The driveway is long and I guess he figures to walk all that way, the kids should get more than a tiny bar.

Left over chocolate is bad bad bad - I love chocolate but I can 'eat a square a day' and be satisfied. Unfortunately he can eat a box a day and then eat more. I am glad he is getting back to working out with his best friend tomorrow.

Long as he knows that to burn off ONE Caramilk or Peanut Butter Cup pack or pack of Smarties he would have to:

cycle at 8 mph for 1 hour
walk at 3 mph for 1 hour
run at 5 mph for 1/2 hour or 2 1/2 miles
bowl for 1 1/2 hours
hike uphill for 3/4 hour
jump rope for 2 hours
weight train medium intensity 1 1/4 hours

FOR EACH BAR or package!!!

KAYLEA CROSS WINS ROMANTIC SUSPENSE!

Both first and second for the Romantic Suspense category in the Heart of Excellent Award!!!!

Even her blog is entertaining reading

Yeah Kari! I mean Kaylea

7 day belly fat blast

Roasted Chicken Breast with Spinach and Walnuts Stuffing A Free Anabolic Cooking Recipe - DELICIOUS

I promote eating simply when starting out with a weight loss program, especially if you are eating differently than other family members. After awhile though you may miss cooking and tasting new recipes.



I finally got to that stage of boredom with my diet. But, I had come too far to go back to my former lifestyle.



I research a lot of fitness sites. Recently I found this great E book



Click here for Anabolic Cooking



Here is a sample of a delicious recipe.

Roasted Chicken Breast with Spinach and Walnuts Stuffing

Makes 4 Servings


Ingredients

- 4 large fresh chicken breasts, boneless and skinless (average 8oz per breast)
- 4 cups fresh spinach
- 2 Tbsp of garlic
- 1/4 cup walnuts crushed
- Salt
- Fresh ground black pepper
- Olive oil (not extra virgin)

Directions

1. Pre-heat oven to 400 degrees. Butterfly Chicken Breasts (cut along side and lay out flat leaving attached at one end like a book) and lay out flat on cutting board. You can pound it slightly to flatten a bit if you want.
2. Rub both sides with olive oil and season well with salt and pepper.
3. Lightly wilt spinach in non-stick pan, or if using frozen just thaw.
4. Spread roasted garlic paste onto one half on inside of chicken breasts.
5. Sprinkle with crushed walnuts.
6. Place spinach on top of walnuts.
7. Fold top over and place on a rack fitted inside a sheet pan or roasting pan.
8. Place chicken in oven and bake for 20 minutes on 400. Then reduce heat to 325 and roast for an additional 30 minutes, or until inside stuffing reaches 145 degrees.
9. Let rest for 15 minutes before slicing.

Nutritional Facts
(Per Serving)

Calories: 407
Protein: 55g
Carbohydrates: 4g
Fat: 19g

TIP

A female non body builder likely won't be eating a whole large breast - so the above recipe may be more like 8 servings. Serve with a salad or vegetable such as asparagus or broccoli if you are eating late in the day. If you are having it as a lunch meal you could add a carb such as brown rice pilaf and broccoli or yam and aspargus.

PS

DONT PANIC - ANABOLIC IS A GOOD WORD!

We often hear the word in association with the word 'steroid' a bad thing.

What does anabolic mean? A set of metabolic pathways that constructs tissues, organs etc from smaller units, a reaction which requires energy. Increasing muscle mass is an example. You need a good anabolic diet to build lean muscle.

The opposite of anabolism is 'catabolism' the breaking down of tissues.. if you starve you will waste away which is not a good thing - basically your body is digesting itself. You will lose good tissues as well as fat and create a huge chemical imbalance which can lead to death.

AWESOME FREE WORKOUT FOR TERRIFIC ARMS

I am always on the lookout for really good free workouts to share on this blog. This one works biceps, triceps, chest, shoulders and works core stability with minimal equipment.
Click on printable format for a made to take with you workout.

http://www.shape.com/fitness/workouts/toned_arms

CALORIE COUNTING? IS IT NECESSARY FOR FAT LOSS?

YES

WHY? Because we grossly underestimate the quantity AND caloric values of what we eat.

Try a test. Write down every single thing you eat. (Better still - if you can remember - write down what you ate yesterday-everything including condiments and particularly beverages). Guess at how many calories you ate. Then look it up and being honest with the amounts/volumes you ate list the ACTUAL number of calories.

I'll bet you ate double the calories you estimated.

Measuring calories when we first try to get fit gives us the knowledge about the fat, carb, protein and caloric content of the foods we eat as well as the huge amount of 'empty' calories most of us consume. It helps us to make much healthier choices.

Is it exact? Certainly not. You would have to weigh and micromeasure to be certain. The most important thing is you get a good 'ballpark' idea of what you are eating. Most of all you will acknowlege THAT you are eating. How many times have you said 'I hardly eat a thing and I still gained weight" ? Until we write things down or follow a food plan we often eat without even thinking and have no idea what we have consumed.

Once you have things under control and you are maintaining a healthy weight, unless you are doing serious competition training, you should be able to more accurately estimate your intake without micromanaging it.

WEIGHT LOSS TIP # 11 STOP FAKING IT

Ok. So you stick to a clean diet, sort of. You are working out, sort of. Sometimes we half heartedly go through the motions of what we do. We aren't really into it and just sort of do it - well we eat right some of the time. We work out but don't enjoy it or just get through it. Is this true for you? If it is - take time off - perhaps a week.

Keep active doing something fun. Enjoy food but don't go crazy. Then remember why you want to eat healthy and get fit. Find a way to love eating great healthy food. Explore new foods.

Shorten but intensify your workout. Give it your all.

Bonus? Exercise and clean eating can cure depression! Improved mood can lead to healthier living habits.

So stop faking it and succeed.

WEIGHT LOSS TIP # 10 - ATTITUDE - IF YOU THINK YOU CAN OR YOU THINK YOU CAN'T - YOU ARE RIGHT

Maybe I should have put this post first. I love the quote because it is so accurate. Attitude is everything in success.You have not failed. Why? Because you are here and you must be here because you have not given up.

You can hear about the people who failed on my site at my Natural Beauty blog post. The people who failed and became bed ridden at 1000 lb. The people who failed themselves and whose family, friends and health care professionals failed them too. That is not you. What you need to do differently this time, is realize that it is your mind not your body letting you down.

You can choose and condition yourself mentally to love or to hate exercise and nutrition.Think about the things you have done in your life that made you feel really successful and gave you a sense of accomplishment. They were the things that took dedication, commitment and effort. Didn't it make you feel great?

You can make this into a wonderful journey. Think of all the positives:

• Time just for you
• Motivating music
• Watch your cellulite reduce and disappear
• Find your clothes loose
• Wear things you have not worn in a long time
• See your muscles appear
• Watch your skin and hair glow
• Experience strong nails, full thick fast growing hair
• Feel incredible energy
• Feel and look sexy
• Improve your mood

You are the one capable of changing how you feel about absolutely anything. You can change your attitude about exercise and good nutrition and instead of dreading it embrace the journey.

Challenge yourself to find the best nutritional choices in a restaurant. Think about how to make your delicious recipes healthier. Write a cook book! Develop and groom your taste buds to enjoy the enormous choices of healthy foods. Enjoy shopping at farmers markets and food places that stimulate your creativity with healthy food prep.

Challenge yourself every day to do better than the day before even if you only make a 10 second change in your cardio, it will add up quickly until you enjoy the exhilaration and look forward to it every day. Visualize yourself enjoying every minute of the workout before the workout and soon you will train yourself to love fitness activities just as easily as you taught yourself to dislike them. Your mind is a powerful tool. Change your attitude, change your body.

WEIGHT LOSS TIP # 9 MEASURE MEASURE MEASURE

You need to measure just about everything. At one point I got sloppy with my body building training thinking I would remember the last weight I did - I didn't. I had no idea if I had progressed. I was guestimating serving sizes for meals. Soon as I realized I was not seeing much change in my muscle development, not increasing my weights nor getting body fat loss. I got back on track.

We almost always overestimate how much water we drink and how much exercise we get. We underestimate what we eat. That's why you should not eat at food buffets. Or graze and snack. Just eat your six meals/day and be done.I bought a small digital food weight scale. Interestingly I think I was guestimating my protein serving in my head using liquid measure because I was sure underestimating how much 2.5 oz of chicken or steak was. Believe it or not, it is a fair bit. Especially when you are eating 6 times/day.

Food safety tip: wipe down the scale with a mild bleach solution to prevent cross contamination of raw meat to other foods.

Write down every single thing you eat - it will help to sort out any problems later as well as make you pay attention to what you are eating and when. Measure your food. If you are eating 1/2 c rice - measure it.

Pre-pour your water for the day in a jug. Drinking glass by glass you will lose track and will also forget and then try and drink it all at once - not a good idea.

Always write down the weights you used in your workout. If you could squeeze out more than the required reps - put an up arrow next to it to increase the weight the next time. If you could not do all the intervals up in your cardio, write down how many and try to beat it by 10-20 sec or by adding another interval the next time. If you are using landmarks in the street - try to get to the next house or the next pole next time.

You will underestimate your working heart rate. Try to get a monitor. Take all your measurements as instructed as well as your weight. Weight alone does not give sufficient information to map your progress. If you are spending the time doing this, it makes sense to get it right so a) you succeed and b) you don't waste your time.

Keeping track serves another useful purpose. If for some reason you plateau, and you recorded honestly, you'll know exactly why. Week to week you will see progressive changes which will keep you motivated. I have posted a link for a body fat calculation. It will not be exact. It is just an estimate. The main thing is to use it as a comparative tool. To see if there are changes from week to week. CLICK FOR BODY FAT ESTIMATE In case you are tempted to go to some of the places below I have posted a link to their nutritional information. Most well known franchises have links to nutritional information - just use a search engine with the name of the place and "nutrition" e.g "Wendy's nutrition"Example:
Wendy's Mandarin Chicken Salad Cal 540, Fat 25 Carb 50, Protein 31 - remove the dressing and noodles and you can reduce it but best to make your own. You would have to do one hour of high intensity aerobics to burn that many calories.
Skinny Cow
Arby's
MacDonald's USA
Wendy's
Starbuck's

Sorry to spoil it for you but a mocha frappuccino blended is 380 cal, Fat 15, Sat fat 9 Protein 6 - and that is just a beverage.
Tim Horton's A Breakfast BELT is 440 cal Fat 14 Carb 59 Protein 21
My favourite a cinnamon raisin bagel is 270 cal Fat 1 Carb 55 Protein 10 but I believe that is without butter. Yikes.

EXERCISE A WONDERFUL JOURNEY

I can barely remember the process I went through for weight loss and fitness anymore because exercise and good nutrition have become so natural to me. I have had so many programs by this point, over the past 1 1/2 years mostly self designed because I made it a point of learning as much as I could to be self sufficient.


For success you have to change it up every 4-6 weeks. I learned you don't have to work out for hours a day as well as how important it is to practice progressive resistance training. I remembered from a prior experience how weight training was incredible for my mind body and spirit. Right from the first work out you get a sense of strength and accomplishment. Hard bodies are healthy bodies. It improves your self esteem with every work out. It is the best stress release around and is more durable than a vacation, a spa treatment or tv. The important thing is to savour the time, the feeling, and most importantly embrace the chance to be alone with YOU and make this a wonderful enjoyable journey not a chore. Feel your muscles working and pointing out to you that you are a strong and vibrant human being.


Whether following a nutrition plan or a work out plan your mind is the most potent part of the process. Dont be in a rush. It took you years to get this way - obese and unhealthy. You can get healthy faster than you took to get unhealthy but be patient. Make changes, a bit at a time, follow your PT advice and learn that there is not much that can sideline you from working out - if you have an injury or disability you will be told how to work around it - there is very little excuse to stop. You will also find that you can be creative in your exercises when away from home and the familiar workout environment. I am 61 and if I can do it you certainly can!


How many women - do everything for everyone and if there is time left over they do something for themselves? How often do we make sure the house and garden are all in order before we do something for us? Well your personal house, your body deserves as much if not more attention. You have to put this journey and you first within reason. Then work other things around it. It is your time. You will find you will give up unimportant things and make time for your work outs and incorporate it ingeniously into your every day activites. Soon along with your nutrition changes and weight/resistance training, you will feel better, look better and find that continuing your journey is non negotiable. Be selfish for a short period. Once you achieve your goals your nutrition and exercise will be so ingrained as part of your life, it will no longer need to be 'fit' in to your life.



WORKOUT PARTNERS - NOT! You heard me - NOT. You only should have a work out partner if you are a body builder and need a partner to spot you so you don't drop excessively heavy weights on your head, chest etc. and crush yourself. It is fine to have a partner to blog with, email, phone or have a coffee with to share fitness goals and info. Trust me it can't possibly work very well to need a partner to work out with for a number of reasons. Two people (or more) generally aren't at the same level, have the same program requirements, have the same motivation, the same motivators, the same knowlege, or the same barriers, like the same music or be motivated to work out at the exact right time. You will find that either the person(s) hold you back because you are more advanced and motivated or you will feel defeated because they are more advanced and you can't keep up. it is not a competition. If it is not the best time for you to work out, you won't give it your best. Not to mention, this time should be for YOU. How can you focus on the muscle you are working if you are chatting about your troubles at work or elsewhere. If you must go to a gym, say quick hellos, put on your IPOD and get focused and make it clear you are not there to chat. Get in, enjoy and savour the experience and get out. Make this about YOUR time. You see people all day long at home, at work, in the stores, on the street. Learn to enjoy yourself and alone time. Completely emerse yourself in the experience.

I don't like commerical gyms. You can work out at home or neighbourhood with a minimum of equipment. Use the savings from not joining a gym to purchase some equipment. Discuss your goals and experience with your PT and the PT will assist you in buying appropriate stuff to start with. This way - you can work out in the privacy of your own home, when you are motivated not just when the gym might be open. You won't have to wait for equipment, have other strangers sweat their body fluids all over it, get athletes foot from the shower room, go out in a cold car after sweating or showering at a gym, and you will cut down on wasted time commuting. You also don't have to expose yourself in public - right now your body composition is your own business, pretty soon it will be worth strutting around a coed gym but you probably won't want to because you will enjoy working out at home.


When I was visiting Toronto I attended a coed gym because the place where I was staying did not have the room to work out. It was 50,000 sq ft. It was beautiful but I hated it. I really did not need to see some male body parts poking out of shorts or see wedgies or watch the strutting around or strain myself because some ass left his 100 lb weight on top of the ones I needed to get at. I also did not enjoy the ogling. I am a little too old and too married to enjoy having strangers with too much testosterone undress me with their eyes or look at me with morbid curiosity. It is just plain creepy. Interestingly the women were considerate and more focused on being there to work out. If you are going to take my advice and work out at home, just ask the family to respect your time and let you get through it in peace - and have your dinner ready because you don't want to eat carbs too late in the day :)


MOTIVATION - the biggest motivator (and thus one more reason to work out alone) is MUSIC. Research indicates people are more motivated and work out harder with upbeat music. It helps you zone out and really enjoy and concentrate on what you are doing. I have a satellite radio to hear the top 20, I write down the ones I like then I download them on Itunes and into my IPOD. Although the top 20 can be considered mindless songs - the music itself is great to workout to. I put the songs in sets of 13-18 to get me through an entire workout with cardio and weights. By downloading from Itunes - I fill my moral obligation to pay for the song but don't have to buy an entire album of unwanted songs. If your music will bother someone - get a good set of runners' type headphones and put those on - just remember when you sing along you will sound weird and probably out of key ;) Watch the audience on Ellen De Generes show - music is ingrained in her show and it motivates the audience to dance in the aisles.


CARDIO OPTIONS - I walk the dogs but because they are Yorkies it is really not a cardio session. On occasion I do add Nordic poles to intensify the walk and have not skewered a dog yet. I walk/run (interval run) after the dogs are walked.


Most trainers promote interval training these days. For example, one minute of intense and two minutes medium intensity five times -total 17 minute work out WITH WARM UP AND COOL DOWN. Your trainer will shown you how to figure out your working heart rate. You should invest in a heart rate monitor and if you don't wear it every time you work out - wear it once in awhile to check your effort - you may find you have dropped off on your effort and rate - common for me - so I always check and pick up the pace. Many E programs include the calculation methods.


DANCE I have always loved dancing. Problem is JFK has two left feet. I gave up on him after he failed the 4th set of ballroom dancing lessons. Really - he flunked. I thought and thought - how can I dance and not have a partner. I thought at first I would find a gay guy - I know a little bit of sterotyping but I felt that way people would not accuse me of having an affair. I came up with pole dancing and belly dancing. I got PO'd at my one and only pole dancing lesson with probably a 19 year old. During the lesson she instructed that we were going to be doing a squat down the pole - watch her first - then she says 'you'd better be careful and not squat as deep as me' (like maybe I would rupture a knee or have a stroke or something)- those were fighting words - I had already been working out and had quads and hams of steel - I not only squatted lower than she did but did not have to use the pole to get back up - I was offended at the sterotyping - she should have noticed with what I was wearing I was fit. So after a lot of research I took up belly dancing. It is not simply jiggling and rolling your belly. It is an artistic athletic dance. It is absolutely fantastic for mind body connection and cardio and self esteem. I love it and was going to 3 classes (including one double class per week). I went a long way for the best instructor, with that and road construction I stopped for a bit. When I return I will keep it at one double class per week. I have to balance all I have to do.

With at least 4 months of a sound nutrition plan and weight training and some cardio - you will really notice the difference and so will others. You will have discarded a number of sizes of clothing. You will have gone from elastic waists to fitted clothing. BUT DON'T QUIT YET. DON'T QUIT EVER. This is a life style. You will really look forward to it! Once you start noticing the significant changes you will want to go further. Now get into more sculpting and watch your beautiful feminine muscles appear. Don't worry you don't have the body chemistry and male genetics to become a hulking muscle bound male type creature.

TESTIMONIALS. A CAUTION. COPYRIGHT/OWNERSHIP OF PICTURES

A Word About Testimonials

A testimonial is meant to be all positive information - different than an evaluation or a critical review which is supposed to be an objective review whether positive or negative.

Testimonials are frequently used in fitness advertising, particularly E books.

Testimonials are often solicited after you have had a positive experience. A very satisfied customer will give one without being asked but I do recognize that humans are more likely to write about a complaint rather than about a positive experience, so I admit sometimes a testimonial will have to be requested.

Testimonials solicited as a barter for some sort of reward makes it much less valid.

Be honest and factual in reporting the positive aspects of your experience. If you are expected to present a totally positive review, only put that which you actually felt positive about. Don't embelish or make up what is not true.

If you are having a great deal of trouble writing one, it may be because you either did not have a positive experience or that you did not benefit enough from it to support it and attach your name to it.

Before you provide a testimonial make sure you ask yourself truly if you would recommend this product and this person to your best friend or a family member. If the testimonial is in a public venue it will haunt you forever.

Ask how and where this information will be used. Ask if your privacy will be maintained. Be aware that often there is little to prevent others such as affiliates who get commissions for selling the product from copying your information or using it in their own ads - the internet provides free reign for all types of people - in some online sales sites ANYONE can be an affiliate without pemission of the author and the author of the product has little control on what the affiliate writes in their ads. This is true for clickbank. On a site I came across a while I was searching the net I found that an affiliate for a product had used an unflattering picture of a friend of mine with a less than flattering comment.

On the other hand there are internet E companies who allow authors to place restrictions such as requiring that affiliates be screened and approved. The affiliates often must have a professional background. They are expected to maintain standards and follow the author's rules. This is true of ShareASale.

Ask the trainer or promoter what type of site (s)he sells through and what steps have been taken to protect and monitor the information. A written and signed agreement about how the info will be used as well as your signature approving use of the info should protect you and the trainer. The agreement should include a timeline for how long the information will be used. Ask if the testimonial will be used solely for the product you are supporting or if it is going to be used for future products. Hopefully the answer is no. You can include that in the agreement - that it is to be used for the sole purpose of advertising the product you have used or reviewed. Even if the product is good you should be sure that the author or trainer is honest and ethical in the promotion and advertising of the product as well.

If your picture is being used, ask if your face will be blurred in the photos. Will your testimonial be printed as submitted or will it be edited or altered? Will your last name be left out? How specifically is your location identified - country, province or city? The more detailed the info the more valid the testimonial for the product however, you may want to really think about your privacy first.

You should be told how to access the ad so that you can review the information or monitor it if you wish. Ask if the information will be removed if you change your mind. How long will it take? Once you give the info and permission to use it and use your name you will have very little or no control over its use. It may be flattering to have your hard work and achievement acknowledged, but it often is really a sales promotion technique. There are so many products advertising the same benefits, it is hard to know what you are buying. An author who can secure testimonials, particularly unrestricted ones from people who are satisfied with the product has a better chance of attracting clients. But if you freely give permission to use your info without guidelines or restrictions, do so at your own risk.

If you have a profession, you really need to think twice before you give a testimonial or at least before you use your professional designation along with your name. You may have to consult with your professional licencing body before using a professional designation to support a product. In my profession I would consult with my organization before using R.N. However, there would be no problem using the term 'nurse' without the organizational input.

Pictures: In BC Canada a picture/image of a person belongs to the individual whose image it is. The "imagee" so to speak is the copyright owner. I believe that you can sign over copyright but I am not sure why you would want to. Generally, a professional site or venue will ask you who owns the copyright of a picture, make sure the copyright is noted, and ask that person's signed permission to use the picture (not ask you to sign over the copyright). They will generally ask you as well if you wish to have the photo credit (photographer's name) published. You don't have to put in the photo credit. If you wish to you should check with the photographer first letting them know where it will be published.

Generally there is less risk of problems when dealing with a professional publishing company that with an Internet product.

WEIGHT LOSS TIP # 8 DRINK GREEN TEA FOR A SMALLER TUMMY

Researchers report that catechins in green tea blast tummy fat by acting on enzymes that influence the body’s calorie and fat burning mechanism ..And catechins and caffeine together may boost the body’s metabolism.Green tea has 1/3 the caffeine of black tea but has the same level of effect on energy and attentiveness. It is known to have the highest content of polyphenols which have potent antioxidant properties. These polyphenols gobble up free radicals and improve artery function. Studies note that 16 oz per day can cut the risk of death due to cardiovascular disease by 26%. Although it benefits both men and women, the benefits to women are more pronounced (finally!). However, don't drink it with milk because the casein in milk inhibits the beneficial effect of the tea.

AND YOU STILL NEED TO DRINK ALL YOUR WATER! SEE PREVIOUS POST

IF MICHAEL JACKSON HAD LIVED TO OLD AGE....WATCH THIS

Too funny ---click here ..be patient

WARNING SIGNS THAT YOU HIRED THE WRONG PERSONAL TRAINER

If you do your homework (see previous post) you will not have the problems noted below:

WARNING SIGNS

• Your trainer is often late or a no show and has various excuses.
• The trainer spends time visiting with other clients and socializes at the gym during your session.
• The trainer looks bored and unenthusiastic during your sessions.
• The trainer does not respond to communication such as phone calls or emails on a timely basis.
• The trainer does poor follow up and shows little interest in monitoring your progress.
• The trainer pushes supplements, herbs or fitness items for which (s)he receives a commission.
• The trainer fails to adequately answer fitness and training questions.
• The trainer fails to acknowledge complaints about pain or injury.
• The trainer frequently takes phone calls or text messages during your session. The trainer should turn off the cell or blackberry or ask your permission to take an important call during a session. You are paying for the time.
• There are unexpected additional add on costs that were not listed in the quote (unless you have requested changes).
• The trainer fails to deliver the program promised.
• Your personal trainer makes you feel incompetent, inadequate or stupid.
• Your personal trainer promotes a fad fitness scheme.
• Your personal trainer has all the clients on the same program.
• Your personal trainer wears large baggy clothes and you have no idea if (s)he is fit or hiding an obesity secret - really though - your trainer should be the epitomy of fitness. Unless (s)he has a very ugly tatoo, you may wonder why you can't tell if the person is fit or not. It is quite possible they are not.
• The trainer is unreliable.
• The trainer has unethical business practices.
• The trainer is unable to validate testimonials or references. There should be at least a few clients who invite contact to confirm their support for the experience if the trainer is any good.
• Your trainer does not ask for feedback about what (s) he can do to improve service. No matter how excellent the service there is always something the trainer can improve to help clients. Requesting honest feedback about your experience, both positive and negative demonstrates interest in you and shows the trainer is interested in continuous improvement of the service.
• Your trainer constantly criticizes other trainers. Unprofessional.
• Your trainer picks and chooses anecdotal studies to support his/her fitness theories. An ethical and professional trainer will review studies from more than one source or perspective before reaching a conclusion and only use studies which have been validated.
• If the opposite sex (s)he is starting to look less cute (just kidding).

A word about arrogance. I find body building trainers in particular extremely arrogant and conceited. Perhaps because they have achieved such outstanding muscle development, a beautiful physique and have won competitions or they have worked hard to achieve their bodies and their knowledge. It reminds me of Ali Ali many years ago. I am from a generation where being modest is generally a positive attribute. To get the best, I have had to ignore this type of behaviour. I guess if you think you are beautiful these days it is fine to say so....just isn't how I was brought up.

• Coming soon. A word about testimonials - warnings.