Sunday, July 22, 2012

[socialactionfoundationforequity:15426 Fwd: Bananas, Key Chains, Bags Oh my!

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From: Amnesty International USA <>
Date: Mon, Jul 23, 2012 at 3:25 AM
Subject: Bananas, Key Chains, Bags Oh my!
To: Curtorim Union <>

ATT Shirts

Shown in Photo: ATT Shirts

Dear Curtorim,

We're in the final two weeks of negotiation for a strong Arms Trade Treaty. Wear our Banana Gun shirt and make a statement that weapons must be kept out of the hands of human rights abusers. You can also support our work by shopping at our store where every purchase you make helps Amnesty International fight for human rights. Shop for humanity. Shop with a purpose.





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Truth resides in every human heart, and one has to search for it there, and to be guided by truth as one sees it. But no one has a right to coerce others to act according to his own view of truth. - Mohandas Gandhi
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[socialactionfoundationforequity:15426 Fwd: Israel May Retaliate Against Iran; World Economy at Risk

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From: <>
Date: Mon, Jul 23, 2012 at 12:22 AM
Subject: Israel May Retaliate Against Iran; World Economy at Risk
To: "" <>

Newsmax Special Iran Crisis Coverage

Recent developments suggest a major confrontation with Iran is nearing as Israel has blamed Iran for the recent terror attack in Bulgaria.

Also: Brzezinski Warns Iran War Will Devastate World Economy

Urgent: LIGNET, the global intelligence and forecasting website, has just aired an important online briefing on the Iran crisis with former CIA Director Gen. Michael Hayden and other key experts. You can have access to this exclusive briefing — and find out the implications of a military strike against Iran — Go Here Now

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Truth resides in every human heart, and one has to search for it there, and to be guided by truth as one sees it. But no one has a right to coerce others to act according to his own view of truth. - Mohandas Gandhi
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[socialactionfoundationforequity:15426 Fwd: How to Avoid Pesticide Poisons; Vitamin E Cuts Liver Cancer; Trial Heart Drug Beats Statins; More …

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From: Newsmax Health <>
Date: Sun, Jul 22, 2012 at 7:27 PM
Subject: How to Avoid Pesticide Poisons; Vitamin E Cuts Liver Cancer; Trial Heart Drug Beats Statins; More …
To: "" <>

Health Alerts

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ALERT: 4 Things You'll Feel Right Before a Heart Attack

Trial Heart Drug May Work Better Than Statins

Double Organ Transplants Like Bobby Rydell's More Common for Elderly

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Special: Suzanne Somers Found the Doctors Who Beat Cancer

Study: Your Friends Can Make You Fat

The One Thing You Should Do For Your Prostate Every Morning

Your Sugar Level May Be Killing You. Control Naturally

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GARANSI 100% Menghilangkan Bau Badan & Bau Kaki.

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Yoga Videos Aren't All Equal at Getting Out the Kinks

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Yoga used to be the kind of thing someone's eccentric aunt did - a woman with a braid wrapped around her head who entertained the children by putting her foot behind her neck.

I tried screening three different videos on a day when my neck and shoulder muscles were tighter than last year's jeans. I had knots the size of Rhode Island that had been there for weeks.

Jane Fonda's Yoga Exercise (A.Vision) relaxed them. Kathy Smith's New Yoga (BodyVision) warmed them up. Three hours later, after falling under the reassuring southern spell of actress Dixie Carter's Unworkout (MCA Universal), they melted away.

Here's how it went:

An all-natural Jane Fonda appeared on a set that looks like a craggy moonscape, wearing plain red leotards and tights, and sporting a French braid down to her hips. (It's a hair extension, but what do we care.)

She demonstrated the classical Sun Salutation, a choreographed yoga routine traditionally used to greet the day, her huge Ted Turner diamond gleaming in the spotlight.

Then she asked us to join her in a warm-up, several rounds of the Sun Salutation, and a relaxation and breath awareness segment, 60 minutes all told.

Yoga is slow, I decided, slow enough that I have time to examine the webs between my toes and the lint on the carpet while holding each pose. While nearly standing on my head, I meditated on the most profound of Jane's statements: When in doubt, breathe.

After the relaxation segment, my thoughts switched to her final message: I am relaxed, and I will carry this feeling with me.

She said this hour would help me stretch, tone and energize my body. At that moment I felt lethargic, noodled, ready for lunch. The knots are still there.

Kathy Smith also appeared in a red leotard and tights and urged me to do the workout on an empty stomach, preferably just before dinner. She worked with Rod Stryker, yoga instructor of the stars, to update the ancient disciplines and merge them into a workout for fitness fans.

Kathy stood on a raised pylon as she led a more athletic version of the Sun Salutation, a half dozen other poses and a meditation, 60 minutes total.

The great thing about yoga, I'm learning, is the great names attached to each exercise: the downward dog, the cobra, the plank.

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Source White Market

Yoga for Modern City Life: Yoga is now a Lifestyle

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Is it any surprise models are wrapping their wrists in mala beads, fashion designers are heading off to India for yoga retreats and there's a new line of active wear that takes its name from the Sanskrit mantra om.

To the uninitiated, yoga is pretzel-like poses and a dim memory of the Beatles visiting the Maharishi in the 1960s.

Gurmukh Kaur, the Center for Living's white-turbaned founder, travels by limo -- in a blaze of camera strobes -- with one of her students, singer Courtney Love.

What she does is kundalini yoga, Ms. Love told a reporter covering the bash for fashion-bible Women's Wear Daily. It's better for me than Prozac -- and the clothes are nice, too.

Ms. Love is hardly the only celebrity singing the praises of yoga -- or helping to catapult the 5,000-year-old practice onto the cutting edge.

Yoga Zone, a hip New York yoga studio with a half-hour show weekdays on cable's Health Network, has an entire catalog dedicated to the joy of yoga. In addition to the predictable range of videotapes, nonslip mats and meditation cushions, there are multiple pages of clothing and accessories.

Cotton-Lycra hipsters are the definitive Yoga Zone look for practice and beyond. Spaghetti-strap camisoles and halter tops with subtle embroidered logos come in black, slate, garnet, moss green and other quiet but current colors.

Even the jewelry has a fashion angle: Pendant necklaces with the Chinese symbol for clarity or the Sanskrit symbol for om are crafted by the hot fashion duo Me & Ro.

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Source White Market

Yoga for Modern City Life: Ancient Practice Fits Modern Life

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When Trace Bonner launched Holy Cow in West Ashley's South Windermere Shopping Center last summer, she didn't know what to expect. Now she's teaching 16 classes a week and adding another instructor. And while she credits the center's success in part to its cute cow logo and convenient location, there's no question that there's a revived interest in yoga across America.

The ancient Indian practice of yoga first arrived in the US at the beginning of the 20th century, but didn't really catch on until 1969 with chants at Woodstock. Now, after being overshadowed by the aerobics craze in the '80s and early '90s, yoga is once again attracting followers, with many looking for relief from ailments and injuries or from the stress of daily life.

Baby boomers, worn out from years of jogging and bouncy workouts, are back on board. But interest is growing with other age groups, too, from college students to senior citizens to celebrities.

The surge in interest is being fueled partly by doctors' growing acceptance of yoga's healing potential. Mainstream medicine has adopted yoga as a gentle therapeutic method for treating a number of illnesses, so more and more doctors are referring their patients to yoga. Initial trials have shown yoga can help people with arthritis, carpal tunnel syndrome, asthma and cardiac risk factors.

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Source White Market

Yoga for Modern City Life: Most Urbanites Start with a Class

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The best place to start is with a class, where a teacher can show you how to adapt poses using props and help you learn proper technique for the postures.

The good news is that yoga classes have never been more widely available. You'll find them at small studios, health clubs and gyms. The hard part is finding a class that's just right for you. Studios that are dedicated to yoga also foster a more dedicated practice. The same students return to class week after week, and instructors usually follow a particular discipline of yoga. Some classes are aimed at beginners.

Whether you consider a studio or health club classes, here are some tips to find qualified instructors and classes that suit your needs:

Define your goals. Do you have chronic back pain or other physical limitations. An Iyengar-based class, with its emphasis on proper form and use of props, would be ideal. Looking to improve concentration and reduce stress. Consider a class that incorporates meditation. Seeking a challenging workout. Try an ashtanga class.

Ask about the instructor's background. There is no national certification program for yoga yet, although some disciplines have their own rigorous teaching certification programs. You want an instructor who has been practicing and teaching for a long time.

Check out the space. Look for rooms that are spacious and well ventilated. Plenty of props sticky mats, straps, foam bricks, blankets and bolsters are a good sign, too. Ideally, yoga rooms are quiet, but that may not be the case in a gym setting where students have to contend with loud music and clanking weight machines.

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Source White Market

Yoga for Computer Users: Supported Side Stretches

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Many computer users around the world face the problem of back pain. Having your back against the wall usually means you're in trouble. But for certain yoga positions, having your back firmly against a wall will aid health.

In Hatha Yoga, the practitioner forms what Swami Gitananda calls body geometry--triangles, straight lines, circles and parallel lines. When you do a posture, always stretch your body to its utmost limit and then hold it there for a slow count of 10, gradually building up the time, until each posture can be maintained for 30 seconds. Holding a posture is essential to yoga because it gives the body a chance to settle into the stretch and loosen up. Then each time you stretch it will be just that little bit farther.

Many of the sideways, or lateral, stretches in Hatha Yoga require that the body face forward, with hips level and back and spine tilting neither forward nor back. Beginners tend to lean forward to increase the stretch. But leaning forward is wrong and will actually detract from benefits and possibly cause harm. To perform these stretches properly, make sure to keep your spine firmly against a wall. The wall acts as a prop. Even those who have practiced yoga may find that they cannot bend as far as they thought they could when they do the postures properly. The extra time spent in forming careful postures will pay off: Your body will gain excellent flexibility and strength.

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Source White Market

Yoga for Computer Users: Other Postures

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The Diamond Posture (Vajrasana)
Kneel on a thick carpet or blanket with your knees close together. Sit back on your heels and stretch up from your hips, balancing your head well so that a line drawn through ear, shoulder, elbow and hip would be straight. You should sit up in this posture for greatest benefits.

The Locust (Salabhasana)
Most yoga students are familiar with this posture. Lie flat, face down, chin on floor. Make your hands into fists and push them either under your thighs to help the lift, or place them alongside your body. Exhale and lift legs from your hips, tightening your buttocks and stretching your legs up and back. Hold position for as long as possible, exhale, return to starting posture and repeat.

he Dog Stretch (Adho mukha svanasana)
Lie face down, legs stretched back, buttocks tightened and knees pulled back. Place hands just below shoulders, exhale and lift head, then chest, shoulders and torso, pushing down from your pelvis and straightening your arms. From the back of your head to your tailbone, your body should be curved back. Push shoulders back and down. Push head back more. Stay like this as long as possible with normal breathing. Come down very slowly, and relax.

The Twist (Bhardwajasana)
Kneel on the floor and sit back, bringing both feet to the right of your hips. Straighten your right arm, bring it across your body and turn to the left. Place your hand, palm down under your left knee. Exhale, turn your body more to the left and clasp your right elbow with your left hand, from the back. Turn your head and gaze over your right shoulder. Fold position for a few breaths and then twist and look back over your left shoulder. Shoulders should be at right angles to the body. Come back to starting position and repeat on other side. You should do this posture once every hour if you have lower back pain.

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Source White Market

Yoga for Business People: Enhance your Business Acumen

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There are many of us who feel we are not as bright as we would like to be; or that we lack the will power a friend or a colleague seems to have. What is not known widely - or taken with skepticism even when known - is that mental power can be enhanced by Yoga and meditation.

Don't worry if your allopathic doctors dismiss this claim, or worse, laugh at it in contempt. Allopathic doctors tend to downplay such claims because allopathy has been brainwashed into a sort of negativism.

While the neuro-surgeon himself swears by the mantra which he recites every morning, believing it is instrumental in making divine energy flow through him, he feels that the beneficial effects of yoga on all professionals, particularly businessmen, have hardly been talked about.

Yoga or meditation is very beneficial to business executives because it makes decision-making much easier and quicker. It takes away vacillation and helps the brain to grasp the pros and cons quickly.

A surgeon needs to take a decision quickly on the operating table. Similarly, a businessman may not have more than five minutes to decide. Supposing he has a dollar 1 million business deal where a decision has to be made in five minutes, he needs a brain which is stimulated and in a trim state. In this state, decision-making becomes easy and anxiety level goes down.

In such a state not only is the brain able to think clearly, but the other systems of the body which suffer due to stress or tensions, are also spared.

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Source White Market

Yoga for Business People: Do Not Get Distracted From your Goal

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Suresh Nigam, chairman of MetJet, one of the leading trainers of computer hardware engineers in India, not only practices yoga but preaches it at his 35 centers.

So what is it and how does it work.

At the heart of it is something which translates as the stoppage of mind modification. For example when we hear music we get distracted. We must stay aware and conscious but not get distracted from our goal.

How then does yoga, an ancient, essentially private activity, help in the work environment.

Suresh believes that the collective is an entity just as much as an individual is. If individuals are happy, calm and alert then the collective consciousness is harmonious and dynamic and will produce better results. If people are tense and unhappy it will reflect in their productivity.

At MetJet all managers and employees are sent to the Yoga Institute at Santa Cruz (in Mumbai) which was founded in 1989. There people are shown a path, how to control your mind and not to run after sensual pleasures. You learn not to run away from your responsibilities.

The root cause of these afflictions is ignorance. That leads to a grandiose sense of self-importance and misunderstanding. We love and hate in extremes. By getting up and finding out what is happening, we reduce stress. Once you are aware of what is going on you have won half the battle.

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Source White Market

Yoga for Computer Users: The Side-Angled Stretch

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Stand straight against the wall and stretch the feet about three to four feet apart. Inhale and raise arms up to shoulder level, palms down. Point right foot to the right and slightly turn in left foot. Bend right knee to form a right angle, with thigh parallel to the floor and the shin vertical. The knee should be directly above the ankle. Stretch the back leg and tighten the knee.

Exhale and stretch right hand down to rest on floor behind right foot. Turn head to look up and press left hip flat against wall with left hand. A strong pull should be felt all along the left side. When you feel comfortable, stretch the left arm up and press it against your ear so that from left heel to left hand the body is stretched and extended. Hold this position for a slow count of 10, making sure that upper shoulder, hip and bent knee are pressed against the wall. Inhale and return to starting position. Exhale and repeat on left.

Benefits: This posture produces overall health. It tones every muscle, tendon and joint in the body. The heart is revitalized and strengthened, and, if crooked, the spine is stretched and realigned. The hip joints, which can weaken with age, become stronger and more flexible. The neck is stretched and made more flexible, easing the pain of stiff, tense muscles and spondylosis. Thighs, hips and waist are firmed. Even digestion is improved.

Remember to lie down and relax after your yoga practice. Relaxation after exercising helps the body to recover, regulates the flow of blood, and calms and soothes the mind. That way you don't feel tired but refreshed and invigorated.

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Source White Market

Yoga for Computer Users: Releases Lower Back Pain

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Twenty percent of all those who undergo surgery for lower back pain will get no relief. The remaining 80 percent will have problems ranging from mild to severe. All will have trouble with spinal flexion.

Yoga does not offer cures. It simply promises that if you faithfully practice these asanas every day, there will be no pain and you will build up a strong and supple spine, restructuring posture and body image. Once you have back problems you must remain conscious all through the day of how you stand, sit and lie down. Here are a few guidelines:

Always sleep on a firm (not necessarily hard) bed, with a flat pillow under your head and a thicker one under your knees. This will help the spine to reposition and adjust itself.

Do not wear high heels as this promotes lumbar lordosis and throws the spine out of balance.

Do not go in for break-dancing, strenuous aerobics, jogging, running or anything where you need to bounce or jiggle. Guarded activity is the key here.

For lower back pain, sitting is the most painful. Sit on a firm seat, not squashy cushions, and sit on your buttock bones. Do not loll back on the tailbone or lower spine. Wedge a rolled towel or small cushion behind your back to keep you upright. Sit as often as possible in The Diamond Posture (Figure 1) in order to benefit the sciatic nerve and to cure a convex or a lateral curvature of the spine.

When the pain is acute and you can neither sit nor stand in comfort, rest in bed, take whatever anti-inflammatory or analgesic medications your physician prescribes, and wait until the pain is milder before starting on these postures.

All these asanas have healing and curative properties. They will act as a form of mild traction, gently stretching the spinal muscles in safe extension postures. Strength will be gradually built up in the paraspinal muscles and buttocks, abdominal organs will be toned and strengthened, and pressure points all along the spine will be stimulated. Practice each asana to the point where mild pain is felt.

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Source White Market

Yoga for Computer Users: The Triangle

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Stand with your back against the wall. Place your feet two or three feet apart. Keeping feet firmly on the floor, and weight balanced on heels and toes, stretch your body up, pressing shoulders back and allowing arms to hang at your sides (Fig. 1). Inhale.

Exhale and slowly bend from waist, sliding your right hand down the right side as far as it will go. Shoulders should press back and hips should remain level, pointing forward. Head should be turned to the side, so that it's at a right angle to the body. Hold posture for 10 slow counts, inhale and come up to starting position. Exhale and repeat on left. Inhale and come up to starting position.

Exhale and rest a moment. Inhale and slowly raise arms to shoulder level, palms down. At the same time, point the right foot to the right at a 90-degree angle while keeping the left foot turned in slightly. Exhale and bend to the right, sliding hand down to ankle or foot. If possible, touch the ground behind foot. Pull hip square against wall with left hand and turn head to look up.

Inhale and raise left arm straight up over head so that arms are in a straight line. Keep hips and torso against the wall as both arms stretch, one down and one up, touching the wall. Hold posture with smooth, even breathing for a slow count of 10. Inhale, come up and repeat on left.

Benefits: Trikonasana helps produce excellent spinal flexibility. It stretches the legs, back and neck and helps to loosen up the hips and make them strong and flexible. It is also, to some extent, a balance posture; in yoga, it is believed that the skill developed in physical balance has a profound effect on the mind, quieting unruly emotions and creating calm. It is one of the best postures for slimming the waist, hips, arms and legs. Remember to breathe deeply in when stretching up and breathe deeply out when bending the body downward.

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Source White Market

Yoga for Modern City Life: Hatha Yoga – Most Popular in the US

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There are actually several branches of yoga, including bhakti, the yoga of devotion, and jnana, the yoga of knowledge. The most widely practiced branch in the US, the one typically offered at gyms and exercise studios, is hatha yoga, which is physical yoga. But there also are different styles of hatha yoga, from the exercise-intense power yoga to the gentle chair poses used in svaroopa yoga.

Many of the instructors offer integral yoga, which involves stretching and bending into various positions called asanas, as well as breathing exercises and deep relaxation. By practicing and learning asanas, students can gain flexibility, strength, stamina and improved circulation.

Integral yoga is not religious, but it does offer an introspective, spiritual component that you won't find in most exercise programs.

A typical adult class lasts 1 hour. First, the students center themselves through breathing, then come together as a group with a collective om. They do a quick series of cardiovascular movements, an hour of stretching and 20 minutes of relaxation while lying on their backs.

The relaxation period gives students a chance to turn inward. Some people are making lists in their head. Some people are asleep. Some people are just in a really great space, where they're conscious of what's going on in the room, and yet at the same time, completely and unequivocally out.

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Source White Market

Yoga for Women: Basic Yoga Lessons for Women

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If a woman wants a healthy way of life devoid of any strain and stress, she should start her day with yoga.

First things first, when you roll out of your bed, sit onto a mat on the floor and hug your knees to your chest. Then raise your legs in the air and stay bottoms up until your head clears. Next stand up and drop your forehead to your shins until you feel ready to tackle the toothbrush and get on with your day.

Waking up doesn't have to consist of pouring coffee down your gullet to shock yourself alive.

Many women pile up an array of small violences against themselves from the moment they wake up - caffeine, cigarettes, abrasive exercises or no exercise at all. Lots of faddish fitness programs today have this violent approach - do 50 leg raises or pound your body jogging on the pavement or jump around to a rhythm not of your own making.

Your approach to fitness and well-being and to life in general should be nonviolent one - working smoothly with concentration and determination at your own pace without competing with anyone else. Don't be ruthless with yourself and you won't be ruthless with other people.

Your routine should ideally center on 28 postures drawn from the 5,000-year-old technique whose name comes from the Sanskrit for sun, moon and join together. The exercises should range from deep breathing to pretzel-like stretches.

Yoga is strenuous, but not painful, and it gives every inch of your body a terrific workout.

Yoga proves particularly helpful in strengthening a body plagued by injury.

Yoga helps you maintain flexibility, build strength and muscle definition and even. Try spending 60 to 90 minutes on your yoga routine, before breakfast, five to six days a week.

Follow the basics mentioned here to have a healthy and balanced life:

Avoid the big seduction to only go with your strong points - like weight-lifting if you've got great muscles. It's the thing that's hardest for you that you need to work on the most

Don't space out during workouts. Use that time to have a private conversation with yourself: 'How do I feel physically, mentally.' 'How is my balance and coordination today.' 'Is there something I should pay special attention to.'

Practice yoga in the early morning or early evening at least one hour after a light meal or three to four hours after a main meal. If you are hungry before practice, try tea, milk or fruit juice.

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Source White Market

Yoga on the Net

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At one time it seemed that yoga was little more than a dated hippie fad, rather like the lava lamp. But now this ancient health system is back in vogue.

Celebrities such as Gwyneth Paltrow, Madonna, and Julia Roberts and Sting are not shy about advocating the mental and physical benefits of the discipline.

It is cool to carry around a little purple mat and tie yourself up in knots in local gyms and draughty church halls. It seems yoga is everywhere, and nowhere is it more omnipresent than on the net.

Should you wish to learn more about Sting's views on the subject, for instance, you might care to read the in-depth interview available at the White Lotus website.

You'll find a glossily professional web page which features authoritative articles on the many different forms of yoga - and the debate about which is the best.

You can also access a shop selling books and videos, or click through selection of celebrity interviews.

Share the well-illustrated interview with Sting, in which he expresses regret at not having started yoga earlier. But he adds that, if anything, the exercise seems to be reversing the ageing process.

This view is echoed by fellow megastar Madonna. Indeed, the title song, Ray Of Light, in her best-selling album incorporates a traditional yoga chant.

If you are moved to discover more details, Roots And Wings, a 'yoga, bodywork and natural healing centre' will be happy to provide you with the original Sanskrit text of that chant.

Roots And Wings is largely geared to selling yoga products, but you'll also find articles, discussion groups and a search engine for locating those all important Sanskrit lyrics (just type in Madonna).

Another site, called Evolution, describes itself as an online yoga magazine, and although it can be a little graphic-heavy and slow, it's a snazzy and informative creation.

The visitor is offered enticements such as a free email newsletter, meditation advice, chants and even recipes.

Should you find Evolution's animated yoga girl icon annoyingly limber, you might be tempted to compete with her by practising a selection of yoga postures yourself.

Evolution allows you to call up these postures on your screen.

It seems that cyberspace is not yet the proper place to learn the subtleties of this ancient discipline: for that you'll still need to take a traditional class with a teacher.

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Source White Market

Yoga for Women: How to Gain a Shapely Waist through Yoga

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The size of the waist is an indication of overall fitness for many people. Most health experts agree that a smaller waist is healthier than a big one. The reasoning behind this is that increases in fat around the waist usually result in increased health risks such as diabetes, high cholesterol and blood pressure.

In evolutionary and biological terms, a small waist signifies youth and vitality. But doing endless workouts of crunches alone will not allow you to achieve that Venus-like waist of your dreams. You will need to supplement specific waist-orientated exercises with ones from various disciplines.

Specifically you will need to work the inner girdle of muscles - commonly known as the core muscles - with slow abdominal exercises that work very deep into these muscle groups.

While usually associated with building flexibility, some specific exercises from yoga-based workouts also target the underlying core muscles around the waist.

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Your Health and Fitness Plan:

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Health and fitness plans have several components. Include them all and you're in the best possible position to succeed. Forget one of them, and you may have set yourself up for failure.

One of these elements stands out as much more vital to your success than any of the others. In fact, if you want to carry out your plan successfully and reach your health and fitness goals, be sure to include this essential ingredient.

Am I talking about nutrition? An aerobic component? Perhaps stretching? Resistance training? Or even rest? No, no, no, no and no!

What is it then? Quite simply, it's the one essential component that's so crucial, that without it, you're much more likely to face frustration, even failure.

This is the emotional element. Why is this so vital? Quite simply, because your emotional state has far more to do with your success in sticking with your health and fitness plan than any other factor!

You are going to have times when you're not very motivated, or you are distracted, or some stressor knocks you off course. These circumstances are absolutely normal; everyone faces them.

What makes the difference between people who fall down, or fall off their plan, and those who get up again and keep on trucking, is that one simple thing, again, the emotional element.

So whether the occasion for your new health and fitness plan is a new year, a new season, a new job, a new relationship, make this component a central part of your health and fitness plan - right up there with the nutrition, the aerobic aspect, stretching, supplementation, resistance training and rest.

What will you do when you're facing the inevitable emotional challenges that will arise? Go back to your old habits? Or get the emotional support you need and move on toward your goals? Write that in to your plan now.

Including that emotional ingredient will no doubt name names - the people you will call on to help you get back on track.

Well, you may say, I can't afford a personal trainer. Or, my spouse doesn't really know how to support me in this. Or, it's after the gym is closed and my friends are asleep that I need support the most.

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Fire Up Your Body’s Engine To Burn Fat

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If you were to ask ten people what type of exercise they should be doing to burn fat, lose weight, and fire up their metabolism (the body's engine), they would all likely tell you that you need to do 30-40 minutes of moderately-paced aerobic activity on some sort of cardio exercise equipment such as a treadmill, stair climber, or a stationary cycle.

They would probably also tell you that more is better and while 3 times a week is good, 4 or more times each week would be even better. People will tell you this because it has been the mainstream recommendation for fat burning for decades. In fact, these ideas from the so called exercise 'experts' date back to the 1980s. You will also be told that it is productive to reach a certain target heart rate and stay at that heart rate for at least 30 minutes.

Well, things have changed somewhat since the 1980s. More recent research has actually proven that this type of activity is NOT the best way to burn fat, lose weight, or increase your metabolism. Sure, you will burn a few extra calories while you are running to nowhere on a treadmill, but you will not make a complete physique transformation using this type of exercise alone. No amount of cardio activity will ever build you a strong, lean, firm, and shapely body. Only strength training exercise can do this for you.

Modern research has confirmed that, in fact, the activity once considered the be-all and end-all for fat loss can actually be counterproductive to burning fat. Here are some of the reasons why this is the case.

Long duration, low intensity aerobic activity calls upon your stored body fat for energy during the sessions. While this may sound good, it can actually cause your body to create more body fat in reserve after the workout is over so that you will be ready for your next session. Yikes! You are actually training your body to store fat in readiness.

What is worse, this type of activity, when done frequently, trains your cardiovascular system to be efficient, and thereby it shrinks. This reduces the capacity of your heart and lungs for work as they are getting more efficient at doing easy work (your long duration, low intensity aerobic sessions). This in turn reduces their ability to handle stress.

They are simply not prepared for anything more than an easy workload. And anything that is easy will not yield results even close to what is challenging for the body to accomplish. This can lead to a host of other problems including heart problems. Instead, you should be challenging your heart lung system to increase its capacity, so that it is stronger and able to deal with stress more easily. How is this done?

The fastest and most efficient way to rev up your metabolism, burn fat faster, and develop lifelong health and fitness is to add lean muscle to your body through strength training – period.
If you want life-changing health and fat loss results in the quickest possible time, then get stronger and build some muscle. When you add lean muscle to your body you will be literally turning your body into a fat burning machine.

When you stimulate your body with proper strength training, the repair and growth process will call upon your stored body fat for energy. This calorie deficit combined with the repair and growth process will allow you to burn fat all day long, every day long after the exercise session is over.

And the best part is that it is easy to make this type of exercise part of your life because of its efficiency. You only need 2-3 sessions each week or around 30-40 minutes. Muscle tissue is the stuff that fat burning furnaces are made of.

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Confessions of a Nervous Public Speaker

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From as far as I can remember I always had a problem with public speaking. I remember when I was in school everybody would participate in annual functions and allocations while I used to sit in a corner of the class hoping that the teacher doesn't see me and call me to speak on the stage. I always tried to break free of this but I just couldn't. This problem came with me to college; I couldn't take part in dramas or answer questions properly in the class. When I saw all the faces that were looking at me when I was going to speak a panic attack used to hit me. I couldn't see them eye to eye.

As I talked to my friends about my problem, I got to know that fear of public speaking is not so uncommon and everyone has it in their lifetime at one time or the other. Some people are able to get over it very easily, whereas some people like me get stuck with this problem for a long time. After talking to my friends I realized that, if I had properly faced my problem in school itself I would not be having the problem here in college. Then I decided to join some of the communities who had students like me, who had a problem of public speaking and started working on my problem, slowly working my way up. There are also various books that I consulted that helped me to get over this problem, they provided good information and allowed me to be at home and still work at my problem. One of those books was an eBook called , that taught me about how to control my blushing during a panic attack. It also explained the physiology of blushing very well. I realized that I didn't just have an anxiety disorder, like my doctor once told me, but that I actually had Erythophobia, which is a fear of blushing. The very thought of having to do anything publicly wasn't just a fear of public speaking like I always thought it was, it was actually Erythophobia. You see Erythophobia is when you are nervous and anxious even before the situation you are stressed out about is happening, because you know even before it happens that you are going to blush and turn all red, you are going to be nervous, your heart will race, you are going to sweat and shake, and on and on. I was basically setting myself up for failure even before it happened! I was scared and nervous because I knew I was going to be scared and nervous! I knew I was going to look like a tool and feel so embarrassed about it, that I was panicking about it even before it happened.

Anyways, needless to say, I can now talk in front of other people now without the worries of blushing and all the other symptoms that came along with it. I simply don't blush anymore and Im not scared of blushing anymore because I know how to literally stop my blushing before it happens. The techniques that the ebook taught me were great. Some of the things discussed in the book were common sense, and sure, some stuff I already knew, but ultimately I did learn specific exercises that stops me from blushing today. I would recommend it to anyone who has this problem. Especially if they think they have a fear of public speaking! I think this ebook is perfect for people with a fear of public speaking, in fact I think it should be called how to be an expert public speaker! After I read this ebook and conquered my blushing problems, my public speaking just wasn't an issue for me anymore. And man oh man, is that ever a great feeling!

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Adding Sunlight Through The Trees

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In this Adobe Photoshop tutorial, we're going to learn how to add beams of sunlight through trees, which is not only a great way to make an image look more interesting, it's also a lot easier to do than you might think, as we'll see. We'll even finish things off by making the sunbeams appear to be shining on the ground after they pass through the trees, which adds more realism to the final effect.

Step 1: Find The Color Channel With The Highest Contrast

Free Adobe Photoshop tutorials, Photoshop tutorials and photo shop tutorials on photo effects and Photoshop effects.

With our image open in Photoshop, the first thing we need to do is find out which of our three color channels (Red, Green and Blue) contains the highest amount of contrast. To do that, switch over to your Channels palette, which by default is grouped in beside your Layers palette. You'll see the "Red", "Green" and "Blue" channels listed, which combine to create all the colors we see in our image. You'll also see what appears to be a fourth channel, the "RGB" channel at the top, but it's really just the composite of the Red, Green and Blue channels ("RGB" stands for "Red, Green and Blue") and isn't a channel itself:

We're interested in the three color channels, and what you want to do is click on each channel while keeping an eye on your image to see which one of them gives us the highest amount of contrast in the image.

Click on the Red channel first and you'll see your image turn black and white. Remember what it looks like, then click on the Green channel. You'll see a different looking black and white version of the image. Again, remember what it looks like, then click on the Blue channel for a third black and white version of the image. You want to choose the version that offers the highest amount of contrast, and chances are, if the image you're working on looks similar to mine, it will be the Blue channel with the highest contrast. Here's what my Blue channel looks like. The sky in the background is nice and bright while the trees and ground are very dark, exactly what I was looking for:

Step 2: Make A Copy Of The Channel

Now that I know my Blue channel is the one that offers the highest amount of contrast, I need to make a duplicate of it. To copy a channel, simply click on it and drag it down onto the New Channel icon at the bottom of the Channels palette (it's the second icon from the right):

Release your mouse button and you'll see the copy of the channel below all the other channels in the Channels palette. Since I copied my Blue channel, Photoshop named the duplicate "Blue copy":

Adobe Photoshop tutorial: Drag the black slider towards the right until all the dark areas in the image appear filled with solid black.

Click OK when you're done to exit out of the dialog box. Here's my image after dragging the slider. The dark areas now appear filled in with black while the sky in the background remains nice and bright:

Adobe Photoshop tutorial: The copy of the Blue channel after darkening the dark areas further with Levels.

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Source 4 Foods Never To Eat

3 Random Fitness and Nutrition Tips

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I just had some random workout and nutrition tips for you on my mind today, so here they are:

onions are a superfood1. Onions = Amazing Superfood… Eat onions daily if possible.

Not only do I love onions, but I recently read a longevity study that surveyed a large amount of people who had lived over 100 years of age. One of the common threads they noticed from the survey of these amazing people that lived to ages exceeding 100 was that they ate a lot of onions.

Kind of weird huh… but not a surprise to me. In fact, onions are definitely an important super-food as they contain unique organosulphur compounds and potent antioxidants that are rare in other foods.

I've also read dozens of studies that correlated onions (and garlic too) with pretty impressive reductions in cancer risk.

I like to add onions to almost any meals I can think of… slices on sandwiches, added to salads, in my morning eggs, in veggie mixtures with lunch or dinner, and more.

2. Mix up your workouts with "5-minute bodyweight exercise challenges"

This is a unique way to add some variety to your workouts and maybe even get a friend in a little competition with you.

You can throw one of these in at the end of a workout as a high intensity finish, or even just do at home on non-gym days.

Basically, all you do is choose 1 specific bodyweight exercise such as bodyweight squats, pushups, lunges, etc and try to do as many reps of that exercise as you can in exactly 5 minutes (timed).  I've also used 1-arm dbell swings for these 5 min drills and they work great.

This works best by trying to do 20 or 30 reps at a time and then taking short breathers of about 10 seconds before continuing on your next round of reps.

We've even made this a little competition between a couple people at my gym in the past where we all line up and get timed for 5 minutes and see who can do the most squats or pushups or whatever it may be in that 5 minute time period.

From what I've seen, if you can do 100 or more pushups in 5 minutes, or 200 or more bodyweight squats in 5 minutes, those are pretty impressive numbers. I think my record was somewhere around 225 bw squats in 5 minutes.
watermelons - GI is a useless measure3. Example of the Glycemic Index (GI) being useless

In several of my newsletters in the past, I've given examples of how choosing your foods based on the glycemic index can be misleading and useless in many cases.

Case in point…

Watermelon has one of the highest measured GI's of all foods (much higher than even cake and ice cream).  However, a normal serving of cake and ice cream may give you a whopping 700 or 800 calories, whereas a typical serving of watermelon may give you 50 or 60 calories max!

Trust me… watermelon isn't making anyone fat!

The lesson… GI is almost useless when you're not considering "Glycemic Load", which also factors in the quantity of carbohydrates ingested in a typical serving.

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3D Computer Animation: The Skills and Training You Need

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3d animation or graphics make use of a 3 dimensional depiction of content that is in geometric form for the reason of rendering images that are in two dimensional forms. The usage of 3d animation may be immense. It may be used in computer graphic applications, making 3d animation games and even cartoon films for the kids. 3d animation may also be used in corporate reports and in websites and consequently because of their three dimensional nature make a better impact and sound understanding.

Similarity and difference between 3d animation and 2d animation

Although there is an entire dimension addition in 3d animation when compared to 2d, yet the basic algorithm on which 3d animation rely upon is the same in both the case. This simailarity is apparent in the wire frame format mainly.

The difference between the 2d and 3d animation is not enough. They both use each other to get the desired effects. For example 2d animation uses 3d effects like lighting and at the same time, the 3d animation uses rendering techniques that are taught in 2d. although there are differences like a 3d animation is technically not a graphic till the time it is rendered in such a way that visually it attains the stature of 3d. Thus, in order to be trained in 3d animation, one needs to be skilled in 2d graphics as well.

3d animation training

Bringing characters to life is not as easy as it appears. It needs a lot of practice and hard work. Although with a proper training in visual effects and an in-depth knowledge of 2d graphics and 3d animation, one can easily create, out of the world website, design products, make games that truly belong to the next generation and much more.

The answer such high goals and aspirations is a thorough and strong knowledge of Graphics and the various packages that may help you to render a sketch into life. Some of the packages that may make you a skilled in 3d animation are flash, macromedia etc. But before you know such 3d animation packages, it's always advised to have an idea and perfection in packages like Photoshop that forms the basis of any graphic activity.

The 3d animation is taught in various schools and institutes focused in animation and communication design. Different institutes have different curriculum to offer its students in order to train them into skilled animators. Usually, computer animation courses include 2d and 3d animation, digital arts, digital animation course, editing and visual effect course etc.

The best part about 3d animation is that even professionals can excel the art by doing some online courses in the same field that enriches their art further and make them further skilled and expertise animators.

The Basic 3d animation knowledge

·Developing primary characters by using bouncing ball principle.
·Understanding the anatomy of the character and setting models with the help of knowledge in proportions.
·Colour theory knowledge.
·Bone structure and skin textures.
·Colour rendering.

The Intermediate 3d animation skills
·Modeling the character and understanding mesh tool.
·Shading skills
·Sketching and rigging skills.
·Software knowledge and making their use.

Advanced 3d animation training
·Conceptualizing an animation along with facial features and creating full fleshed characters.
·Making short animation movie.
·Shading, lighting and rendering using layers.
·Giving the final fluid effect. Practically using all the packages together along with sketching to get the perfection in 3d animation.


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Adobe Photoshop Tutorials – The Best All Round Program For Amateur and Professional Photographers

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If you are a photo enthusiast you are no longer tied to the past when it comes to how to take great photos. With the help of digital technology we can now take average photos with our digital cameras and turn them into something incredible using digital photo editing software programs such as Adobe Photoshop with some excellent online adobe photoshop tutorials.

Due to today's technology we are no longer tied to the past. Less than 20 years ago we were tied to film and photo processing, dark rooms and light meters, shutter and film speed, as well as a whole host of other technical terms. With technology all we have to do is point, shoot, upload, and print.

In the past you needed perfect lighting conditions in order to create perfect photos. Unfortunately you couldn't always rely on nature for those perfect lighting conditions, so what would you do then? Using Adobe Photoshop you no longer need to rely on nature in order to create a perfect shot; using Photoshop you can take dark photos and edit them to make it look like they were taken in the best possible conditions.

This is only one of the hundreds of amazing things you can do using Photoshop. Red eye is unavoidable, even for the most experienced photographer. Regardless if you have the most expensive camera on the market today, you still are unable to completely avoid the red eye phenomenon. Adobe comes equipped with a red eye tool that detects and eliminates red eye with a quick click of your mouse.

You no longer need to let red eye destroy your photos. Regardless of whether it is a person or a pet, Adobe will wipe out red eye forever.

Close up photos can be another tricky area when taking photos of individuals, especially when they have less than perfect skin. No one likes to see their skin up close and using Photoshop you can edit out wrinkles, pimples, scars, moles, etc. to give everyone that beautiful perfect skin they longed for. Take the fear out of zooming with Photoshop.

We have all seen magazines with impossibly perfect models. What most people don't understand is that it's not the makeup that makes them look perfect and you are definitely not looking at their natural skin. We can thank Photoshop for their perfect, glamorous look. With a bit of work Photoshop can even create a thin person out of an overweight one. Amazingly enough, you can even turn a 60 year old woman into a 20 year old. This is the incredible power of Photoshop.

The items I have mentioned are only the tip of the iceberg when it comes to all that you can do with this program. With some creativity and imagination the sky is the limit with this program. Regardless of whether you are an amateur or professional when it comes to your camera, everyone can create amazing results with a few clicks of the mouse and Adobe Photoshop.

You can make technology work for you. Turn your computer into a digital darkroom with Adobe Photoshop and ensure that each photo you take turns out incredible. Easily turn your average photos into incredible works of art using Adobe Photoshop Tutorials.

Discover The Adobe Photoshop Tutorials That Reveal How To Master The Basics Of Photoshop In Just 2 Hours With Learn Photoshop Now Video Tutorials

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