Optimize Your Exercise: Maximizing the Time Spent Working Out

Diet and Exercise are the inseparable twins that are seen and heard everywhere weight loss and fat loss are mentioned. This article will focus on techniques and tips that will help you to maximize the time you spend exercising.

According to a survey of 3.000 professionals certified by the American Council on Exercise, there are ten common mistakes that people are making as they are working out at the gym or at home.

Exercise

1. Not stretching enough. Before we begin a workout, it is very important to stretch. According to the survey, you can help to prevent injury by stretching before and once again immediately following a workout.

2. Working out with too much weight. Lifting more weight than you can handle will almost guarantee an injury of some sort. Injuries causesetbacks, which create delays and can completely disrupt the establishing of a new workout habit. Go easy on yourself to begin with. Increase weight slowly over time.

3. Neglecting to warm up before a workout. Just like old, rusty parts on a machine, muscles that have not been used lose their flexibility and elasticity. Take time to allow your muscles to adjust to the workout by warming up. Start slowly and ease into your maximum workout intensity.

4. Forgetting to cool down after a workout. 98, 99, 100. Okay you're not quite done yet. Take some time to ease your heart rate back to normal. Stretch your muscles again encouraging the blood to flow through the regions you have just worked. Doing so will help you feel better after your workout and will better prepareyou for your next workout.

5. Working out too intensely. A slow and steady approach is better than racing out of the gate. Your exercise will be more effective and you'll build a better foundation upon which more weight and/or more repetitions can be added.

6. Not drinking enough water. Water is the vehicle that your body uses to carry waste out of the body and to keep you cool. If you don't properly hydrate, you'll ache more and feel worse. Don't let thirst be your guide. Drink water well before thirst sets in.

7. Leaning too heavily on a stairstepper. Doing so can be harmful to your back and wrists. Try decreasing the intensity of the session to the point where you can keep good posture and only lightly rest your hands on the rails. Once you've mastered thisspeed, you can increase from that point on.

8. Not exercising with enough intensity. Assuming you are properly hydrated, your exercise should be intense enough to cause you to lightly perspirate. Check your heartrate to see that you are getting it into the target zone. If you don't know yours, first calculate your maximum heart rate by subtracting your age from 220. Your target zone should be sixty to ninety percent of that number.

9. Jerking while you are lifting weights. Jerking weights is a sign that you are using too much weight or too many reps. An exercise must be done correctly to be beneficial. Jerking weights is your body's attempt to use your back (or some other stronger muscle group) to compensate for a lack of strength elsewhere.

10. Eating energy barsand drinking sugary sports drinks. These items are very helpful for extreme athletes who are working out more than two hours at a time. If you are like the average exerciser and you consume these items, you're really only creating more work for yourself down the road.

I mentioned this in a previous article and want to mention it again. I really feared starting to workout again because of the soreness I had experienced in years past. I began to take R + Alpha Lipoic Acid (http://www.ralapure.com) and my soreness was minimal. At age 43, it had been ten years since I had been to the gym and I expected the soreness to be worse than a decade before. The R + ALA did an amazing job of preventing muscle stiffness and soreness.

Optimize Your Exercise: Maximizing the Time Spent Working Out

How to Get Your Kids to Eat healthy

Eating together as a family more ordinarily is a good way to bring up healthy-eating kids. The fact that you are all sitting down together for a meal will make meal times more of an occasion. This will help you to plan what your family is eating more carefully. And as soon as you start reasoning about the food that you're eating, you are taking the right steps to get your children to eat healthy.

Teaching your children about healthy eating requires base sense. Forbidden foods will be more interesting to your kids. Instead, make these foods a treat for eating the healthier options first. Keep the treats lower in moderation and that way everyone is happy and you kids will start to enjoy eating healthier food.

Health

Kids are drawn to foods that have dissimilar shapes, and interesting colours. There are many fruits that you can combine into cool shakes and smoothies. Be creative, instead of handing your child a whole apple, why not put it together with other similar coloured fruit and originate a smoothie like Hulk Juice, or split an orange and, together with other fruit, originate a face on the plate, a wee creativity and fun will make a lot of difference.

Putting more vegetables in their diet will truly make a disagreement to their healthy eating habits. Training them to eat healthy at an early age will also lead them to lesser health problems in their adulthood. Again, originate a meal that's good to look at for the child and they will find it more fun to eat. Use the vegetables to originate a photo and you will be amazed at the disagreement in you child's attitude towards it.

You will need patience to make your kids love vegetables, but if they see that you are also eating them, they will be more willing to start eating healthy. Tell them it's their favourite super hero's favourite power food. If you make it fun then they will want to join in.

How to Get Your Kids to Eat healthy

How to Build Muscle and Lose Fat at the Same Time - My Top 3 Tips For Beginners

These are my top 3 tips for beginners in weight training. Weight training can help you to build muscle while losing fat at the same time. However, it has to be done in the right way. This report will give you three basic tips on how to do exactly that. So here they are:

Tip No1: Start small and build up gradually:

Fitness

You are a beginner in weight training. Now, would not it be wise, just like in any other field, to promenade with caution and to ensue all the rules until you get the hang of it? This is exactly what I am going to advise you to do - ensue these easy tips.

In the very starting as a brand new bodybuilder you will start with the beginner's break-in routine. This disposition constitutes of five basic exercises - the squat, the deadlift, the bench press, the pulldown, and the overhead press. You will need three sets of each rehearsal and 10 repetitions in each set. This disposition is to be performed three times a week or every other day. And most importantly - don't overwork yourself!

Tip No2: Have two weeks passed? Now it is time for the real fun!

After two weeks of the beginner's break-in disposition you are ready to start exercising for real. Now you can move to the beginner level routine, which you are to ensue for 12 weeks. Again, nothing fancy, just easy proven exercises, which will allow you to produce the base for your hereafter bodybuilding success.

After two weeks have already passed you must have gotten the hang of it, so you can now put on a bit more weight and start absorbing your muscles. You will still be exercising three times a week, but you will put in more rehearsal types and you will do only one set per exercise. This will allow you to train more of your muscles in dissimilar ways. And who knows, maybe you will grow muscles, which you never belief existed?

Tip No3: Alternate between two routines for 12 weeks:

The key in absorbing your muscles is variety. Therefore, you will use two routines - disposition A and disposition B and alternate between them. Thus, your body will never get used to one of the routines and come to be complacent.

The detailed exercises in these routines are covered in perfect information in the book, which I have reviewed on my website. To give you the basics though, there are twelve exercises in each routine. You basically start with leg exercises, then build your way up the body, and close back in the middle with abdominal. The key here is to do one set of each rehearsal with 8-10 reps. You have to be exhausted by the end of the set, so you need to use the proper weight for that.

The goal of this report was to give you my top 3 tips for beginners in bodybuilding. It is very foremost to start bodybuilding, as well as any other new thing for that matter, with the right strategy. This article, thus, provides you with the basics. Now you know where to start from, and in case you want to learn more, you can do so straight through the other articles on my website.

How to Build Muscle and Lose Fat at the Same Time - My Top 3 Tips For Beginners

Where to Look If You Cannot Pinpoint Where Your Golf Swing is Going Wrong

Most golfers, and especially beginners, spend more time learning and then improving their swing than they spend on any other aspect of their game. Whether you take lessons from a professional or fellow golfer, work with professionally produced DVDs or read about different swing techniques and exercises in books or articles, golfing you will spend weeks, months and indeed years working on your swing.

However, from time to time you will come up against a brick wall and will find that something is wrong but you just cannot seem to put your finger on it and work out just what you are doing wrong. So where do you turn for help?

Exercise

Well, surprising as it may seem, this very common situation more often than not has one simple causes which hits not only beginners but also quiteseasoned golfers and that is that you are unconsciously allowing your back shoulder to dip towards the ground while making your backswing. This can affect all golfers, but is particular seen in players with a horizontal, rather than vertical, swing plane and arises because you allow your back shoulder to drop as the plane of your swing comes into the horizontal.

So how can you fix this problem?

Fortunately this is one very commonly seen problem which it is also very easy to fix with a little bit of work on the practice ground and all that you need to remember to do is to take an extra old golf ball along with you.

Set yourself up to tee off on the range and then, before you begin your practice, take your old ball and place it on the ground under the heel of your backfoot pressing it into the ground so that the ball in about half buried. Then, as you practice, make sure that you do not bury your ball any deeper. This simple action will stop you from transferring unwanted weight onto your back foot and, in so doing, stop your back shoulder from dropping.

Shifting unwanted weight onto your back foot can give rise to a series of different problems with your swing and so this very simple exercise can not only solve the problem of a dipping back shoulder but can fix a number of other problems at the same time.

Where to Look If You Cannot Pinpoint Where Your Golf Swing is Going Wrong

Hardcore Gym Or Fancy-Schmancy health Club?

Powerlifters are among the most supportive population you'll ever meet.

Sure, when they compete, everyone wants to win, but ya know what? Powerlifting is about personal achievement, and Pl-ers Love to see everyone (even their competitors) accomplish their best lifts.

Fitness

I'm pretty sure this has something to do with the fact it's not thought about a 'mainstream' sport.

Winners rarely get much more than a trophy or a plaque to hang on their wall.

With the big money of more beloved sports out of the picture, Pl-ers train to compete the personal satisfaction that comes with self-improvement. Isn't That the reason you'd think joining a gym in the first place?

Now if you choose to join a 'fitness boutique' or a franchised health club, you'll often find just the opposite is true. Members are often more interested in the collective scene than any meaningful progress.

They oftentimes engage in subtle (or outward) 'one-upmanship'. Ego's flair. Opportunities to put someone else member down as weaker, fatter, or otherwise less thriving in life are oftentimes used to boost one's own self-image.

Not a very supportive environment, to say the least.

In a powerlifting gym, the only thing that beyond doubt matters is how committed you are to change.

To learn.

To push yourself to new levels of bodily success.

To say you're going to accomplish something - and then go ahead and Do it.

People in a powerlifting gym are more likely to help you, to spot you in a tough exercise, to cheer you along as you work towards a personal best - while you do the same for them.

Why?

Because it's the right thing to do.

Hardcore Gym Or Fancy-Schmancy health Club?

Booty Sculpting With Bodyweight Moves

Guys like girls butts, and girls like guy's butts.

My first reaction was, "Huh? Girls care about guy's butts? And here I've been wasting my time on my arms and pecs ". So after getting over that shock, my next thought was, "Hmm, so what am I doing right? I wanted the butt building secrets! "

Exercise

So I went through my workouts, analyzing each leg exercise for maximum "butt boosting", and came up with a list of 5 exercises that are essential to building a better butt for a guy (and gal!), especially someone who wants a more athletic type of workout and body.

After all, the trained "athletically", not with bulking bodybuilding type workouts. I knew 5 awesome butt building exercises!

Years have passed since my introduction to the female interest in the guy's butts, and I'vebecome less selfish. I'm now happy to share my "butt-boosting" exercises for every other guy, and of course, every woman that wants to build a lean, athletic body with a beautiful butt.

So here are my top 5 exercises for building a better butt that you can do at home or at the gym, and with nothing more than your bodyweight or a set of dumbbells. You'll build your butt fast with these moves. No wasting time.

1 – Squats

Stand with your feet shoulder width apart. Keep your chest up, push your hips back, and squat to parallel. Squeeze your butt and push back up to the start position. Do 10 repetitions.

2-Split Squats

Take a step forward with one leg, bend the front knee, and keep your torso upright. Keep your front foot flat on the floor, but rise up onto theball of your back foot. Drop your hips and push straight down through the front leg to return to the standing position. Stay in the "split" position for the entire exercise. Do 10 repetitions for each side.

3-Forward Lunges

Take a step forward with one leg, bend the front knee, and keep your torso upright. Keep your front foot flat on the floor, but rise up onto the ball of your foot back. Drop your hips and push straight down through the front leg to return to the start position where both feet are together again. Do 10 repetitions for each side.

4-Step ups

Stand in front of a bench. Place one foot on the bench. Use that leg to pull yourself up onto the bench. Slowly lower yourself. Do 10 repetitions per side.

5-Bulgarian Split Squats

Stand witha bench behind you. Step forward with one foot, while placing the other foot on the bench, laces down. Drop your hips straight down, then push through the front leg to return to the upright position. Do 8 repetitions per side.

Heres how to sculpt a beautiful butt. Add in interval training to burn off even more fat, and you've got a set of abs to match.

So while things never worked out with the girl that liked my butt, I learned a valuable lesson from her about the importance of a guy's butt in a girl's dreams. And that's helped me help thousands of men and women boost their butts with these 5 simple exercises.

Booty Sculpting With Bodyweight Moves

Listen to What Your Body is Saying

You body can tell you when sufficient is sufficient or when you may be able to push it a slight bit further.

Building Muscle

Fitness

Building muscle doesn't come without a slight pain and endeavor on your part. While getting to the next level in your fitness is going to have some pain linked with it (no pain, no gain), it shouldn't be serious pain. A personal trainer can help guide you by pointing out some of the areas of your body and muscles to be aware of in order to help you avoid hurting yourself. If you're working out on your own, take some time to get to know some of the important parts of the body. As you start bodybuilding and working out, you'll learn more about your body along with what pain level is general for you and what may be working its way to an injury.

If you reach a level of pain that is not general for your body, then stop what you're doing immediately. If you push yourself too far then you may end up with damage or an injury, so if your body is screaming then listen to what it's saying.

Track Your Progress

One of the most things your body can divulge is how well you're doing at reaching your fitness goal. Track your improve by taking your body measurements before you start working out and each week after. Since changes to your body tend to be gradual rather than immediate, taking measurements will help you to keep track of your progress. When you see certain results in writing, it helps to reassure you that what you're doing is working, which keeps you motivated.

What works for one man when it comes to fitness does not work for another. This means as you start to and continue to work out you need to listen to what your body is telling you. This can keep you from damaging a muscle or sustaining an injury. It can also help you to make adjustments in order to reach your fitness goals. So remember to listen to what your body is telling you-whether it's to stop what you're doing or push it a slight further.

Listen to What Your Body is Saying

Use Pregnancy Pelvic Exercises to Stay Fit and Look Great While Pregnant

One of the keys to a healthy and fit pregnancy is including moderate and frequent exercise into your lifestyle, including pregnancy pelvic exercises which can make the difference between a difficult delivery versus a smooth and safe one.

Other keys to a healthy pregnancy

Exercise

While exercise is most important, you need to know other factors involved such as:

a well-balanced diet moderate eating a doctor's supervision throughout your nine months staying hydrated taking nutritional supplements not smoking

Where can I get all I need to know?

Apart from your doctor, it's highly recommended that you invest in a healthy diet and exercise program or guide to provide the answers to the essentials of a healthy pregnancy.

You'll get tips andcreative ideas for your individual needs.

What about specifics of pregnancy pelvic exercises mentioned above?

Knowing the how-to's of pregnancy pelvic exercises is definitely key to aiding your delivery.

It's beneficial to wonder and exercise, yet requiring very little effort compared to the other forms of exercise like walking, swimming, bicycling, water aerobics, yoga, Pilates or even Lamaze. It's certainly an exercise you can do both before and after pregnancy, even with your husband! Who knew!

Are pregnancy pelvic exercises easy?

Yes. They're simple exercises that target your pelvic floor muscles, strengthening the urethra, bladder, uterus and rectum.

Pregnant women are encouraged to do pelvic exercises like Threw because by strengthening thesemuscles, it helps the pushing in childbirth easier. Threw also lower your chances of tearing during labor and help in healing your possible episiotomy.

How can I learn to do pregnancy exercises such Kegel pelvic?

The quickest and easiest way is by trusting a sound guide or pregnancy diet and exercise program which is sure to give you great advice on other aspects of pregnancy. This overview is what you need to take the mystery and fear out of pregnancy, learning what you need to do like performing pregnancy pelvic exercises.

A quick how-to Kegel lesson

These are the type of easy-to-follow instructions that you'll get from a good guide:

contract your muscles as if you're trying to stop the flow of urine hold this contraction for a count of three slowlyrelease and relaxation

Congratulations! You've just done your Kegel exercise first. How easy was that?!

Recommended short-cut

Why not go online and find the right guide or website for you which will give you more info on pregnancy pelvic exercises like Kegels, as well as additional info on frequency and repetitions to do, etc. to make sure that the exercises are effective.

Use Pregnancy Pelvic Exercises to Stay Fit and Look Great While Pregnant

How AETNA Dental Insurance Can Serve You?

The company has been famous in providing affordable insurance companies. It has been in the industry since 1850 and still continues to serve your insurance needs up to present. It started offering life insurance to people. Since then, its growth can no longer be stopped. They began expanding and serving more people with various services. This includes the AETNA Dental Insurance. With a large network of accredited dentists, it would not be difficult for their members to visit one and take full advantage of their plan.

Plans that they offer can be availed by individual, group and they also offer one for employers to give to their people. Various plans that you can choose from are:
1. Network Only Plan
2. Network Option Plan
3. Hybrid Plan

Health Care

Availing of the network onlyplan will give you the common basic and preventive services that you might need for maintaining your teeth in its good health. This would be beneficial to you instead of having no insurance at all for it offers discounts and bonus offers that you can grab as an insurance member.

On the other hand, the network option plan works as less restrictive. It will let you choose the services that you need and include in your plan, removing those that you think will not be of benefit to you.

If you cannot decide which one to choose, why not get a bit of both? This is where a hybrid plan comes in. It is a combination of insurance plan that would cover most if not all services you need.

How AETNA Dental Insurance Can Serve You?

Timing What You Eat is Equally Important As Your Workout Itself!

Do you know that when and what you eat has an impact on your exercise performance, your feeling and your energy level? The consequence of eating incorrectly and at the wrong time could adverse impact you, and making the effort of exercise going down the drain.

Your meals, snacks and drinks have to be well planned and coordinated to mindfully make the most out of your exercise routine.

Exercise

The fact is carbohydrates are the main source of energy your body uses, which actually has small amounts stored in the body. Once this source of energy has been business, your body uses stored fat for energy.

It is paramount to never enter a workout hungry. Starting an exercise in an energy state deficit, this is counter productive actually foil your workout objectives as the bodyis likely to be hold on to the fat store and having low blood sugar. It is like driving with an empty fuel tank, you are most likely to feel light headed and dropout from your exercise sooner than you intended.

Gear up by consuming high carbohydrates, low-fat, and energy-boosting food 30-90 minutes before exercise. This will make the most out of your exercise. Food which falls into such category is yoghurt, bananas, cracker squares. You need to gauge and change the time depending on your meal size. Avoid exercising after a hefty meal as it may cause cramping and stitching, extensive sluggishness, since both your digestive system and your muscles are in a battle with each other for energy sources. Your body will be a victim if you exercise right after a large meal. I have a smallmeal portion before your workout.

Also during the exercise, remember to keep your body hydrated. The presence of water in your body ensures that you can safely sustain physical activity. Drink at least 0.25 litres of water every 15-20 minutes of your workout.

If you have a high-intensity workout lasting more than an hour, you need to watch what and when you eat too! This is because in the first 45 minutes post-workout, your body enters a metabolic window where the enzymes responsible for replenishing energy stores and muscle building are at their peak. So if you can eat as soon as you can after your workout, since now you know that time is the essence to get your post-workout nutrients. It is important to consume a meal with a good carbohydrates and protein mix to restore muscleglycogen and reduce the amount of fat your body stores. Do not eat any fat. Carbohydrates is actually very important post workout, because if you do not have enough of it, your body will actually break down your muscle tissues for the purpose of replenish glycogen stores.

Go for simple carbohydrates such as potatoes and protein such as chicken or fish, egg whites. By coordinating what and when you eat pre and post workout, you will fully maximize your workout and gain optimal effects.

Timing What You Eat is Equally Important As Your Workout Itself!

How You Can Keep Fit By Dancing

Staying fit has been associated with all sorts of negative things. When one thinks of losing weight to reach the standard recommended weight, they will always think about dieting, or strenuous body exercises. These activities are quite boring especially when they have to be repeated in a routine. The good news is that there are other activities that are enjoyable and that can help you achieve the same or even better results. You can keep fit by dancing.

There are many places that one can go to dance and exercise. This is especially easy for people living in cities as there are many entertainment joints, where one can go if they want to dance. Choosing the best joint to go to when one wants to dance will depend highly on several personal preferences. For example, you willhave to find a joint that plays your favorite music and one that will be near your residence in case you want to dance late into the night.

One thing is however, important and should be seriously considered when choosing the venue for the activity. Keep in mind that although you want to dance for fun, you want to benefit from the fun activity by exercising your body. The songs played therefore, should be the type that you can actually dance to. Vigorous songs that will call for vigorous body movement are preferably as this is what will help you burn more calories.

Exercise

On realizing the importance of body movement to stay in shape, many fitness clubs have included this in their list of activities that their clients engage in when in the clubs. They have come up with different typesof dances such as jazz, yoga, belly dances and even pole dances. Pole dances have become particularly popular among very many people in the recent past.

This is an art that you may need to learn in order to enjoy it. If you have a friend who likes it, you can ask them to teach you how to dance. However, it would be better if you attended classes offered by professional studios. To get the most out of the time you spend in the studio, you should ensure that the personnel there are trained and qualified people. Such people will know the type of dances that can be of benefit to you.

One good thing about the activity is that everybody can dance regardless of their gender or age. Even elderly people can participate in this activity, enjoy it and in the process exercise theirbodies. They only need to choose the type of dance that they will be comfortable with.

The benefits of the activity are numerous. This includes the fact that since it is a vigorous activity, it helps burn excess fats. Also, it involves all parts of the body, ensuring that every muscle is engaged thus, wholesome body health is achieved.

How You Can Keep Fit By Dancing

5 health Secrets to Boost Your Productivity in a Home Based enterprise

Is It assuredly inherent to have a four hour work week working from home? There are many ways to accelerate productivity and it begins with a wholesome you. Are you ready to wake up, get rolling and have portion results? Your home based business will come to be obsolete if you not come to be more effective every day.

There are five secrets to becoming healthier to accelerate the productivity in your home based business:

Health

Always get sufficient sleep Breathe correctly and deeply Eat healthy Exercise Hydrate

How can you run any office when you cannot even get out of bed? Get some oxygen before you retire and get plenty of sleep. Crack a window and get some air before you lie down, make love or do some yoga. Take a nap during the day. Walking the dogs during the day helps me sleep at night.

Do tiny breathing exercises, a few jumping jacks, or whatever to get oxygen in before working. Get plenty of mini bursts of oxygen. Your anxiety levels will go down. Oxygen changes the cells in your body and also helps you to sleep better. Just oxygenate any times a day!

Eat the best food you can afford. Create your mind straight through food. You are what you eat. Just remember to eat well, sell out sugar and white flour. Eat plenty of fruits, nuts and vegetables. Lots of color is the key. Try to make it organic. Make sure you have sufficient protein.

Exercise is a key component to relieving stress and providing oxygen. Practice produces feel good results. Do five push ups. Do ten jumping jacks. Get active and move. Check out Fit Tv. Television has belly dancing, yoga, and just about every Practice you can imagine. You do not have to pay money to get results. Just do it!

Drink plenty of purified water. Stick with black, green and white teas for antioxidants and drink plenty of high potential fluids. sell out the caffeine and alcohol. It radically changes your alertness. Hydrate,hydrate, hydrate.

Remember, no one can do this for you. You are so blessed to not be stuck behind a computer eight to ten hours a day. Without a magnificent you, there is no business. So make the first four hours of your day healthier taking care of you and your home business. Your productivity will growth dramatically and so will your profits.

5 health Secrets to Boost Your Productivity in a Home Based enterprise

Stop Wasting Money-Take Control of Your Health

Did you come across a treadmill for a great discount price and decide-I need to exercise more. I'm not going to find a better price, why not? So, you now have this piece of equipment in a corner of your living room or bedroom collecting dust or acting as an expensive clothes rack.

Why is it that your good intentions led no where? Sure, that first week or two you he hopped on several times, but then your progress came to a screeching halt. Well, you may not have had everything in place to be successful. You need to make sure all your "ducks are in a row" to ensure your success. If you jump from Contemplation into Action, you are skipping the critical Preparation phase. Huh? You will begin to understand what I mean as you read on.

Exercise

For the purpose of this article, I willfocus on the critical action step. The goal I use is increasing physical activity. You can use the Stages of Change model to work on any area you are trying to change, such as eating habits to lose weight, lowering cholesterol levels, and/or controlling high blood pressure.

The Stages of Change model was first developed by psychologists James Prochaska and Carlo DiClemente in the late 1970 's. They focused on changing addictive behaviors, specifically smoking. The Stages of Change model identifies the phases we go through when we change our habits. The five stages are called-

1. Pre-contemplation,
2. Contemplation,
3. Preparation,
4. Action and
5. Maintenance.

Tailoring your actions based on the stage you are in will propel you forward.

No needto waste time dwelling on the science behind the method. Just know it has been proven a useful tool. Now, let's dive into how you can use it to your benefit.

Action

In this stage, you are performing the behavior regularly, but for less than 6 months. This means you have established a plan of action and have implemented that plan. You are actively modifying your behaviors, experiences, and environment to overcome obstacles and achieve success. The action phase is the most difficult and requires a considerable commitment of time and energy. Change does not happen overnight. It will take persistence for a new behavior to become an established habit.

The following four strategies are used to move through this stage of change:

Counter conditioning

Substitutealternate positive behaviors for the negative behavior. It can take up to 30 days for a new behavior to become a habit. Be aware of this and put safety guards in place. Stick with your action plan and continue to replace old sedentary behaviors with new physically active ones. You may feel some loss. You actually miss your old behaviors. These behaviors are like old friends you felt comfortable with and change moves you out of your comfort zone. Review your reasons for wanting to be physically active and the long-term benefits you will gain if you stick with your plan.

Reinforcement Management

Change the events that determine or sustain the problem behavior. Reward yourself for achieving your goals, such as a new outfit, book, or running shoes. Recognize your progress andreward yourself. This will provide you with an incentive to stick with your new plan.

Helping Relationships

Turn to your support system. Don't get overconfident and think you do not need family and friends behind you. Keep them in the loop with the progress you've made and identify new ways they can help you move towards your goals. Now is a time to consider signing a "contract" with yourself to reinforce your commitment to change. Have your family and friends be witnesses!

Stimulus Control

Be aware of triggers for reverting to your old habits. What can you put safety mechanisms in place to negate these triggers? Start replacing old behavior triggers with something positive. For example, place your goals where you will see them daily-like the refrigerator. Keepgym shoes by the front door. Create reminders at work, such as tennis shoes under your desk for a lunch time walk. Always be on the lookout for stumbling blocks and be prepared to brainstorm ways to overcome the hurdles.

You are doing great! Maintenance is just around the corner.

Bottom Line:

During the action phase, you make your goals a reality. Now is not a time to get cocky. Hurdles will frequently pop up and you need to be ready with strategies to overcome them. You will have some bad days. Step back, evaluate what is keeping you from regular activity, and figure out a solution. It may take some trial and error before you find the right solution for you. Now about that treadmill – you have it and it is dust-free!

Stop Wasting Money-Take Control of Your Health

Online Tutoring is Great For the Busy High-Schooler

Are you a busy high school student or do you have one in your home who is struggling in a single subject? It's not always easy to shape out where tutoring can fit in if there are a amount of extra-curricular or schoraly activities also being participated in.

If you are in this position, you'll be happy to know that online tutoring can solve this problem. Because it allows students to receive help on their own time, it works quite well for the busy high-schooler. Here are a few ways that it works well ...

Fitness

Tutoring ready 24/7

One calculate that online tutoring works so well for the high school student with the busy agenda is the flexibility. Most tutoring environments, together with one-on-one tutoring and studying centers, restrict students to exact times for tutoring, which may not work with an already tight schedule. However, because many tutoring sites make their services ready 24 hours a day, 7 days a week, students have a greater opportunity to fit tutoring into their day.

For instance, suppose your son is a straight A student, except in pre-calculus, where he's manufacture Bs and Cs. On top of his school schedule, he also is captain of the basketball team, and serves as president of Spanish club. Because he has numerous obligations, you don't know how to fit tutoring for pre-calculus into his day. By working with an online tutoring service, you can still receive the one-on-one environment, but it can be concluded at 9 p.m. After basketball institution ends.

Live Chats Make the taste Real

You may be wondering either an online tutoring aid can match that of the in-person experience. Believe it or not, it can. Most services find highly reputable graduate students, certified tutors, high school teachers, and even college instructors to fill their positions. Some only find tutors who have been educated at Ivy League schools. In other words, your chances of finding a tutor who is mighty to do the job is just as great - if not greater - than finding person in your town who is experienced sufficient to get the job done.

Okay, so we know that there are experienced online tutors out there. But how can they be as sufficient over the Internet? The talk is live chatting. Once you sign up for a service, you will likely be sent a package that includes headphones and a microphone, as well as an electronic whiteboard to simulate writing on paper. Because everything is handled in real-time, the taste is very similar to in-person tutoring. The only unlikeness is being able to work anytime from the relieve of your home.

You Can Even put in order for Standardized Tests

Another great advantage of online tutoring for the busy high-schooler is being able to receive help for standardized tutoring - especially the Sat. If you or a student you know is about to sign up for this exam, online lectures are ready to help put in order for the exam in a similar fashion to in-person group sessions - certainly other plus to online tutoring.

If you know a high school student in need of tutoring help with seemingly no time to spare, online tutoring might be a great solution. By taking this route, no one is inconvenienced and the work is still being completed in a high potential fashion.

Online Tutoring is Great For the Busy High-Schooler