Purchase today! http://www.blurb.com/books/2269817
21 Day Nutrition and Exercise Guide by LifeConfident365. A Scripted No-Nonsense Meal Planning Guide with Exercise Calendar and Grocery List - Everything you need in the pantry and the fridge.
Take the guess work out of putting together a healthy diet. Pete takes you through the next 21 Days, 1 page, 1 meal, 1 day at a time to help you execute a healthy lifestyle that will translate into a life long habit.
The 3rd Edition is a 58 page extended version which includes additional features from the original 1st edition; pages for logging your activity as well as tear out grocery lists so that you can have additional copies for your fridge, purse,briefcase or back pack.
7 Fitness Tests all Men Should do.
Ask 10 experts for their definition of fitness, and you'll hear 10 different answers. That's because (to paraphrase a great American philosopher) "Fitness is as fitness does." The way you define the word depends on the type of performance you expect. Some athletes need to develop a particular type of fitness over all others—powerlifters at one extreme, marathoners at another—but most of us are at our best when we achieve balanced fitness.
In other words, we're good at everything a healthy, active man needs to be able to do. On those points the experts are in agreement. You need core stability. You need lower-body strength and power to run, jump, and lift heavy objects off the ground. You need torso strength to lift your own body weight in repeated challenges. And you need enough endurance to run a mile without stopping for defibrillation. Of course, there are always men who need to go beyond the standards of guys like us.
Take Ironman world champion Craig Alexander: To compete in events that can be timed with a sundial, he needs to engineer extreme cardiovascular fitness. Then there's San Francisco 49ers' linebacker Patrick Willis. UFC fighter Josh Koscheck. Chicago Blackhawks captain Jonathan Toews. These are men whose sports require unique combinations of speed, strength, power, and agility. You'll find their workout secrets along with our Men's Health Fit tests—feats that guys like us can and should be able to pull off. If you can pull them off well, then you're more than merely fit. You're Men's Health Fit.
Sculpt a Hard Core
Part One: Core Stability
Fitness begins in the middle of your body. That's also where it ends, if your core isn't strong and stable. Not only do the muscles in your torso defend your spine against unwanted movements—the twists and jolts that produce injuries—but they also enable the movements you do want. They're the linchpins that allow coordinated actions of your upper-and lower-body muscles.
So we'll start with the plank, a fundamental test of core stability and endurance. The average guy should be able to hold a basic plank for 60 seconds, says strength coach Nick Tumminello, whose workout DVDs include Strength Training for Fat Loss & Conditioning. If you aspire to be MH Fit, you should be able to do a more challenging version for the same amount of time.
You'll need something long, solid, light, and straight, like a broom handle or dowel. Assume a basic plank position, with your weight resting on your forearms and toes. Your body should form a straight line from neck to ankles. You want your feet hip-width apart and your elbows directly below your shoulders. Have a friend set the dowel along your back. It should make contact at three points: the back of your head, between your shoulder blades, and your tailbone. Hold that position. Stop if your body loses contact with the dowel at one of these three points.
If you can hold your position for 60 seconds, stop and rest for two minutes. Then do the plank with your feet on a bench. (You won't be able to use the dowel, because it will slide off.) Nailed it? Rest two minutes and try this version: With your feet back on the floor, move your arms forward so your elbows are beneath your eyes instead of your shoulders. If you can hold this one for 60 seconds, congratulations: You're MH Fit.
Below average You can't hold a basic plank 60 seconds
Average You go 60 seconds
Above average You can hold a plank 60 seconds with your feet elevated on a bench
MH Fit You can hold a plank with your arms extended for 60 seconds
Patrick Willis, 25
The average NFL play lasts four seconds. During that time, 49ers linebacker Patrick Willis might have to throw a 315-pound lineman out of the way, jump 39 inches to hurdle a halfback, or race 40 yards to slam down the ball carrier. He has sumo-grade strength, NBA-worthy hops, and sprinter speed. The all-pro usually pancakes his man. Willis has led the league in tackles for two of his first three years (he was second the other year). "I know that I've been blessed genetically," he says, "but I also know that I need to work hard to maximize my potential." That's the key: Can you make the absolute most out of what you have?
To do this required a work ethic so rigorous that it drew praise from 49ers coach and curmudgeon Mike Singletary—the equivalent of squeezing sweat from a rock. Willis says he seeks to improve every day, every play, every repetition. His workouts focus in equal parts on speed, agility, and strength; they're heavy on multimuscle exercises, with low rep counts. "I do squats and bench presses at weights that will help me on the field. So for bench, I'll rep out weights similar to the offensive players I'll have to handle. I'll do 225 pounds for six reps—that's a running back. Then 275 pounds for five reps—a big tight end. Then finish with 315 for another four reps—that's my offensive lineman. I take a similar approach to squats."
The vertical jump is the most popular way to measure lower-body power, but the standing broad jump is easier to measure because it requires no specialized equipment. The broad jump is the best test of your ability to use strength and power in a single movement, says Martin Rooney, P.T., C.S.C.S., of the Parisi Speed School.
Stand with the tips of your toes behind a line on the ground. Your feet should be slightly less than shoulder-width apart. From this position, swing your arms backward as you crouch, and then thrust your arms forward as you jump forward as far as you can. Land on both feet; otherwise the jump doesn't count. Practice a few times to get the hang of it, and then give it your best shot. Mark the spot where your heels landed (if one foot lands in front of the other, mark the shorter distance), and then try a few more times. Measure the distance from the starting line to the spot where your heels hit on your best jump.
Below average You jump less than 6 feet
Average 6 to 7 feet
Above average 7 to 8 feet
MH Fit more than 8 feet
Reach the Next Level
The strength you build on a ground-based exercise like the dead-lift will help with your launch. But for multiple jumps, dives, and dashes, you need two additional types of exercises—one type that helps you improve your speed, and another that develops balanced strength in both your legs, says Bret Contreras, C.S.C.S., a strength coach in Phoenix.
The Speed Machine
Jonathan Toews, 22
Imagine a sprint: a heart-pounding, lung-punishing blast for 45 to 60 seconds. Factor in that you're on ice, racing on aluminum blades as you try to control a slippery puck with a stick while defenders seek to splatter your face against the boards. Then repeat 20 times. That's a typical game for Chicago Blackhawks captain Jonathan Toews, who last season became the youngest player ever to win both the Stanley Cup and an Olympic gold medal. "The cardio and strength demands of an NHL game are unlike any other fitness challenge," Toews says. "You have to be strong, explosive, and perfectly balanced because you're essentially on one leg most of the time. And if your core isn't strong, every hit will knock you down." Toews prepares for this demolition derby with full-body exercises that challenge his balance and focus on strength (deadlifts and pushups), explosiveness (box jumps and skater hops), and endurance (lunges and squats). "My training won't necessarily make me look more muscular," he says, "but it means I can control my body better than anyone else on the ice. In the end that's what matters."
Master Your Body Weight
Part One: Whole Body
The bench press is the best sizeand strength-building exercise for your chest. And yet the lowly ground-based pushup actually works more muscles, even if it doesn't allow you to hit certain ones with maximum intensity. Like the bench press, the pushup works your chest, shoulders, and triceps to exhaustion. It's also a core exercise, forcing muscles in your abdomen, hips, and lower back to work hard to keep your spine in a safe position. But the biggest benefit of the pushup may be the way it forces the web of muscles surrounding your shoulder blades to man up and support your shoulder joints, which can become dysfunctional on a steady diet of bench presses.
This test, courtesy of Martin Rooney, may be humbling for you, particularly if you're at your best with your back on a bench and a barbell in your hands.
"If you don't set a baseline standard for what you'll accept in life, you'll find it's easy to slip into
behaviors and attitudes or a quality of life that's far below what you deserve."
Food For Thought - Great Read
Hope you all are having a great week!
The Philosophy of Sex By Holistic Health Counselor Chad Hamilton, to read more from Chad go to www.healthybyhamilton.com
Eastern medicine stresses maintaining the health and vitality of the reproductive system. This is not simply to allow for a better sex life. It is also to afford greater vitality for the body as a whole and for the nervous system specifically. Sexual energy can become creative energy and facilitate mental or spiritual work. Many yogis use herbs for the reproductive system for this general energizing effect. Such herbs enhance our underlying vital essence; they do not irritate the sexual nerves or promote unwanted sexual activity. I'm laughing at myself right now because I'm a boy and this subject makes me snicker like an eighth-grader. It doesn't mean you have to, so stop and let me continue - this is an important topic.
Most diseases involve some wrong use of sexual energy because sexual energy is the primary energy of both body and mind. Most psychological disorders are based upon an inability to form right relationships and are largely sexual in origin. Therefore, the right use of sexual energy is a key to physical and mental health.
Our highly sexually oriented culture is suspicious of any weakening of the sexual drive. Lack of interest in sex, however, is not always a sign of disease. It can be a sign of the development of higher consciousness, with the awakening of detachment. It may be a sign of good health. Toxins in the system irritate the nerves, creating a sexual drive not easy to satisfy. In a body free of toxins the sexual drive is mild (and wild) and easy to satisfy.
It is natural for interest in sex to decline with age. Constant preoccupation with sex is not necessary; nor is it the highest human good. This does not mean there is anything wrong about sex; it has its place in nature, for sure. Guilt and shame about sex, however, causes more problems than it solves.
On the other hand, increased sex drive is not necessarily a sign of poor health or lack of spiritual development. The awakening of the subtle energies of the mind, stimulating the lower chakras, can increase both the sexual drive and mental creativity. This, however, can cause health disorders if not managed properly - or if not exercised it can be difficult to deal with.
Moreover, abstinence from sex can be a causative factor in disease. If the energy is merely repressed, vitality can stagnate and weaken. For this reason, sexual abstinence usually requires some use of meditation to turn it into a positive force. Sex is a creative force that must be used, and that if turned inward can transform our consciousness.
Excessive sexual activity decreases the essence of water in the body. It weakens the immune system and makes us susceptible to infectious diseases. Toxins transmitted through sexual secretions can circumvent our defenses and directly lodge in our deepest tissues. Sex without love depletes the vitality and deranges the emotions, causing many human problems. (I know, don't any of you say a word, no one's perfect.)
Happy HUMP DAY
Food for Thought on Friday January 8, 2010
Considering Others: Reaffirming Our Integrity
Every thought we think and every action we take has an effect on the world
around us. To be aware of this is to be conscious of our impact on the
people in our lives. Sometimes we just want to do what we want to do, but
considering the full ramifications of our actions can be an important part
of our spiritual growth and awareness. At first, being more conscious
requires effort, but once we have made it a habit, it becomes second nature.
The more we practice this awareness of others, the more we find ourselves in
easy alignment with our integrity.
Our thoughts are an important place to begin this practice because our
thoughts are the seeds of our actions. It is not necessary or beneficial to
obsessively monitor all our thoughts, but we can perhaps choose one thought
or action per day and simply notice if we are in alignment with this
experience of integrity. For example, we may find ourselves replaying a
negative encounter with someone in our minds. We may think that this doesn't
affect the person about whom we are thinking, but the laws of energy tell us
that it does. When we hold someone negatively in our minds, we risk trapping
them in negativity. If we were this person, we might wish for forgiveness
and release. We can offer this by simply letting go of the negative thought
and replacing it with a wish for healing on that person's behalf.
With regard to our actions, we may have something difficult to express to
someone. Taking the time to consider how we would feel if we were in his or
her shoes will enable us to communicate more sensitively than we would if we
just expressed ourselves from our own perspective. When we modify our
approach by taking someone else's feelings into account, we bring benefit to
that person and ourselves equally. The more we do this, the more we reaffirm
our integrity and the integrity of our relationship to the world.
Today is a new day and like every new day an opportunity to better yourself.
What will you do today to make life better for yourself and those around
All the Best, Life Confidently
Some inspirational words to help keep you focused on closing out the month ahead and not behind...
Hold yourself responsible for a higher standard than anybody else expects of you. Never excuse yourself. Never pity yourself. Be a hard master to yourself-and be lenient to everybody else. - Henry Ward Beecher
Move forward, Life Confidently
All the Best,
Pete Merola, Lifestyle Coach and NASM CPT
Who doesn't feel as if there aren't enough hours in the day? We rush through the day, running here and there, and end up exhausted. Somehow these days full of duties, obligations and busyness have begun to build up and become our lives. We spend our time doing things we don't really want to do, yet feel we should. We've come to believe that being productive and crossing things off our to-do list is the ultimate goal.
The truth is, life on Earth is a brief gift, and our time is too precious to be used like this. If we want our lives to be balanced and healthy, we need to lessen our load and increase our down time. This means planning less in a day, prioritizing those things that make our hearts sing and de-prioritizing those things that are not imperative.
If we must accomplish many things each day, we can still change the quality with which we do things. How can we transmute that sprint to the train into something delicious instead of the usual gripping and tightening experience? Where can we find ease in the midst of stress? How can we cultivate the art of going slowly?Take a few moments before you climb out of bed in the morning to remember your dreams and to think about what you want from the day. Leave your watch on the bedside table. Take the scenic route. Sit for a moment with your eyes closed when you start your computer. Check email only twice a day. Don't pack your schedule so tightly that there's no time for a short walk. Light candles before you start to cook dinner. Add one moment here and there for slowness; it can be done simply and will have a profound effect on your well-being.
Adapted from an article by Marco Visscher & Jay Walljasper, Ode Magazine, Issue #15, www.odemagazine.com
Happy Thursday, some healthy reminders on 'The Art of Good Conversation', brought to you by Brian Tracy.
The art of good conversation centers very much on your ability to ask questions and to listen attentively to the answers. You can lace the conversation with your insights, ideas, and opinions, but you perfect the art and skill of conversation by perfecting the art and skill of asking good, well-worded questions that direct the conversation and give other people an opportunity to express themselves.
Ask Open Ended Questions
Ask open-ended questions that cannot be answered with a simple "yes" or "no." Open-ended questions encourage the speaker to expand on his thoughts and comments. And one question will lead to another. You can ask open-ended questions almost endlessly, drawing out of the other person everything that he or she has to say on a particular subject.
Be Content to Listen
In order to be an excellent conversationalist, you must resist the urge to dominate the discussion. The very best conversationalists seem to be low-key, easy-going, cheerful, and genuinely interested in the other person. They seem to be quite content to listen when other people are talking and they make their own contributions to the dialogue rather short and to the point.
Have a great week!
Happy St. Patrick's Day!
With daylight savings off and running it's time to enjoy the amount of day light and beautiful weather we're blessed with here in southern california. New Year's resolution season is over and most folks haven't stuck to their goals, but that doesn't matter, it's never too late to get started.
I've created a Wednesday Night Sunset Camp for outdoor cardio, core and general fitness training along the beautiful Mission Bay in Pacific Beach. Classes are from 6 pm to 7 pm every week at Fanuel Park, the cost is $10 and all fitness levels are welcome. If you're off to a fast start for the week you can keep that momentum rolling with a Wednesday night workout or play catch up for those of you who have had a rough start to the week. Feel free to call or email me to register at firstname.lastname@example.org or 619-972-4081.
As always, I welcome anyone to Weekend Warrior Boot Camp which has two classes held on Saturday Mornings at 7:00 AM and 9:00 AM at Fanuel Park in Pacific Beach.
Hope everyone has a safe and happy st. patrick's day,