Everybody finds it hard to arrange time to do various day to day chores or tasks, including your muscle and fitness training.

Just follow these steps to help you get more out of each day in your workout routine, or any other part of your life for that matter. These steps will help you achieve your muscle and fitness goal.

I have found that the more I struggle with my daily life the harder it is to get anything out of what I do. In other words, if I have certain things that need doing throughout each day, and I also want to get in some training, I find that I don’t get the proper benefit that I should expect from my training routine.

Is this the same with you?

Do you find that it’s hard to get the time to train?

Are you struggling with the fact that you have so much on your plate, that it’s just too much stress to cope with?

Well, let me help you here. I’ll guide you through the various steps required to get you to achieve that fitness goal.

There’s a lot of information here. So what I’ve decided to do is to break it into a number of easy to follow articles. This way you can cope much better and receive much more benefit from it.

Ok, lets begin with an overview.

BE – DO – HAVE

This is a triple key to success in your muscle and fitness regime. To ensure your success, you can’t have one without the other.

You see, the problem with most people is that they want certain goals or results. Nothing wrong with that. And you should have certain goals that you wish to attain. This is the Have portion of the three keys.

The real problem starts with the fact that most people believe that they just have to do certain things in order to achieve the desired results or goals. This is the Do part of the three keys.

Although this is true, no matter what you do you can’t achieve success without the first key, which is Be. I’ll go into this a little more shortly.

But first, let me clarify…

Your goals are the Have key. This is the first thing you need to decide and it must be specific. What is it you want to have? Do you want to have more lean muscle? Or is it to have less weight? Or do you want to have more weight gain?

Decide you goals. Be specific. Now you have the third key in place, even though you don’t actually have it yet. But, it’s in place in your mind.

Now, you have to decide what it is you must do to achieve those goals. This is the Do key. What is it that I must do, in order that I have whatever it is that I want? What should I do to achieve my goals?

Decide what you need to actually do. What exercises will offer the best results for my specific goals? How much of those exercises should I perform and how often?

This is the most important key. It’s the key that most people leave out because they’re too busy trying to decide what to do in order to have that goal they are aiming for.

The Be key.

Ever notice that when you get into something, that you’re going great for weeks… then you give up?

For example:

Lots of people decide to go on a diet and begin a fitness program. They want so much to lose weight. The go at it hard. They are succeeding. No sooner have they lost a few pounds, then they lose interest. They stop and end up putting it back on.

Why?

Because they lack the Be key.

In other words, you must choose what you need to Become to begin taking action. What is it that is required you Be, in order to succeed?

For example:

If you lack focus. Then you need to become more focused. If you are lazy when it comes to taking action to get things done, then you need to become a person that takes action… even when you really don’t feel like it.

That’s the hardest part of success with your training. Not only in your muscle building and fitness regime, but also in ANYTHING you do throughout your life.

The Solution:

1. Decide what you want to have. What are your goals?

2. Decide what the necessary steps are, that you must do to reach those goals.

3. Choose what you need to be. What do you need to become in order to do what is necessary to have what you want?

I think I’ve given you plenty to think about today. Please re-read this again, and again if necessary. You’ve really got to get this right so that you can succeed in anything you choose to do. So to achieve that muscle and fitness goal, make sure you read this again.

As your hormone levels decrease with age, you are more prone to illness, show more age, and have a decreased sex drive. By increasing a decreasing level of hormones in your body DHEA can in effect slow down the aging process, and help your body maintain itself as it did during your younger years.

Studies in mice and rats showed DHEA as an effect weight loss supplement, however no study as of yet with humans has shown the same results. Although DHEA has an effect on many who take it, that effect changes depending on the user.

Who should take DHEA supplements? DHEA is a naturally occurring hormone in the body, taking DHEA as a nutritional supplement should only be necessary later in life when your levels of the hormone have naturally decreased. Your body naturally produces DHEA, with levels peeking in early adulthood and then gradually decreasing there after. DHEA supplements, when recommended are generally not recommended for those under the age of fifty. Before you start taking DHEA visit your physician and determine what the current level of DHEA is in your system. Those with particularly low levels of DHEA existing in their system can benefit more from taking DHEA supplements. Those who already have enough DHEA however can cause themselves more damage then good with taking supplements.

What are the negative effects of DHEA? DHEA alters the hormone levels in your body. If you are currently being treated for a hormone related cancer such as breast or prostate cancer, then it may not be a good ides for you to start taking DHEA. DHEA has also been known to cause skin problems, increased facial hair growth inn women, and mood swings. By adding additional hormones into your system you are altering the way your body works, which can sometimes cause negative effects.

Where can I get DHEA? DHEA supplements are available from most vitamin and health supply stores, as well as several different retailers online. Make sure when you purchase DHEA that you are purchasing the correct dosage amount for you. Large amounts of the hormone can be harmful, so it’s important to make sure you are getting the right amount.

Before beginning to take an new supplement be sure to consult your doctor and make sure that DHEA supplements are right for you. If you already have a good level of DHEA in your body, then taking the hormone, or taking too much of it can cause negative effects your body, that may be permanent. As with taking any supplement, it is better to be safe and consult your doctor, than to take the wrong dosage and be sorry later on.

Bacterial infections in athletes are very common and can greatly
hamper their ability to compete and perform at their best, but
these infections are usually easily treated with antibiotics
such as penicillin, amoxicillin, methicillin, and oxacillin.
MRSA is a staphylococcal bacterial infection (commonly known as
a staph infection) that has become resistant to many of these
antibiotics that doctors commonly prescribe to treat bacterial
infections. This creates a very serious problem for both the
athlete and the doctors that provide their medical care. There
are a few high-powered new antibiotics that currently exist to
treat this infection, but if the bacterial strain mutates
further and builds up resistance to these drugs too, doctor’s
treatment options will be further limited.

The spread and occurrences of MRSA in athletics is increasing.
Prior to 2002, resistant staph infections were virtually unheard
of in such a healthy population. Many of the first athletic
cases were reported in football. Now football players from the
high school level to the pros have had outbreaks. Many
collegiate teams, including national championship caliber
programs, have also had major problems controlling the spread of
this infection. MRSA is usually spread by direct
person-to-person contact. MRSA is commonly found on the skin or
in the nose of healthy people. Having the bacteria present in or
on your body does not mean that you will develop infection, and
many people live healthy lives without ever developing an
infection. Sports such as football, wrestling, and soccer are
among the highest risk to spread the infection due to the
constant bumping, hitting, and contact with teammates and
opponents. These sports generally also have exposed areas of
skin and open wounds when practicing or competing that may come
in close contact with other athletes. MRSA requires contact to
be spread from person to person and is not spread through the
air. However, it can be spread by direct contact with
contaminated towels or equipment that athletes may share or use
during workouts. Once an infection develops in an athlete it can
quickly spread throughout a team and to opponents.

Many MRSA infections start as a small skin lesion or pimple, but
the bacteria can also travel through the blood stream and settle
into internal tissues, such as bone. Skin infections often occur
in the area of a previous wound that allowed the bacteria to
enter the body. Wounds such as turf burn abrasions, fingernail
scratches, or even a small open blister or pimple could allow
the infection to enter and manifest. When infected, the first
symptoms may yield a small painful red swollen spider bite or
boil looking skin lesion. If left untreated the infection will
spread to surrounding tissues creating a pus filled abscess.
Without treatment the infection then may advance and spread to
the bloodstream making it harder to treat and control. Advanced
infection symptoms may include shortness of breath, chills, and
fever and ultimately could result in death if not properly
treated.

Treatment for MRSA requires proper diagnosis. Any infection that
does not heal in a timely matter, does not respond to antibiotic
therapy, or that is draining pus or other fluid should have MRSA
ruled out as a possibility. Diagnosis of MRSA requires a culture
of the infected area. The culture is then sent to a lab that
will determine if the infection is an antibiotic resistant
strain such as MRSA. Many physicians also advocate a sterile
incision into the wound to allow proper drainage of pus. The
wound should then be covered and treated with special antibiotic
ointments and observed during the healing process for worsening
or spread to surrounding tissues. Wound dressings should be kept
clean and dry and changed twice a day. Hospitalization may be
required in some cases. Return to play should not be considered
until the wound is healed of all infection and the athlete is no
longer at risk of spreading the bacteria to teammates and
opponents.

DO NOT:
Share shower towels

Share razors and equipment

Share deodorant

Share balms or ointments among teammates or friends

Share blankets or pillows at tournaments or on the bus

Lay on the floor of the locker room

Use
community towels on the sidelines to be shared among athletes,
including ice buckets and wet towels to cool athletes (use
single use disposable towels instead or do not directly touch
athletes)

Use whirlpools and other common use medical
equipment when infected

Share beds with friends or
teammates without changing the linens first

DO:
Clean equipment, weights, mats, and work-out
machines after each individual use, not each session

Maintain a clean locker room, including showers, floors,
and carpets

Occasionally wipe down and disinfect meeting
rooms, desks, and common areas

Encourage showering and
hair washing with hot water and antibacterial soaps and shampoos
after every practice, competition, or workout

Frequently
wash uniforms, practice gear (including pads and braces), and towels in hot water. Add bleach if you can
without ruining your clothes

Avoid close direct contact
with infected individuals

Finish all antibiotics
prescribed to you by your doctor, unless your doctor tells you
otherwise

Use gloves when handling, washing, or moving
bloody or sweaty equipment, jerseys, or bandages. Throw away
used bandages and bloody gauze in red biohazard bags

Train athletes, coaches, and medical staff to recognize
potentially infected wounds and administer basic first aid
treatment for wounds

Keep all wounds (even small
abrasions, turf burns, or scratches) bandaged and covered with
an antibiotic ointment when participating. If a wound can not be
adequately covered consider excluding the athlete from
participation

Report any skin abnormalities, lesions, or
wounds to your doctor or certified athletic trainer

Place and use alcohol-based hand sanitizers in athletic
facilities and in medical bags

Have medical staff and
coaches wash with soap and water, or use an alcohol-based hand
sanitizer, after contact with each patient/ athlete that is
bleeding or very sweaty

MRSA is a serious problem that has crossed over from the
hospital setting to the general population and athletics. Though
it is a threat to athletes and the people they come in contact
with, it can often be prevented. By being aware of the signs and
symptoms of MRSA, using good hygiene, and carefully following
the prevention steps listed above many MRSA cases can be
avoided, allowing athletes to continue their training routines
and to perform at their top level.

* Increased Flexibility – yoga has positions used by various joints of the body including those joints that we are unaware of or haven’t been used for other forms of exercise. * Increasing Lubrication of the joints, ligaments and tendons – likewise, the well-researched yoga positions exercise the different tendons and ligaments of the body.

A body which may have been quite rigid starts experiencing a remarkable flexibility in even those parts which have not been consciously work upon. Through research using yoga positions, proof is evident. Unrelated simple yoga positions (asanas) act upon certain parts of the body in an interrelated manner. When done together, they work in harmony to create a situation where flexibility is attained relatively easily. * Massaging of ALL organs of the body – Yoga is perhaps the only form of activity which massages all the internal glands and organs of the body in a thorough manner that hardly get externally stimulated much during our entire lifetime. Yoga acts in a wholesome manner on the various body parts. This stimulation and massage of the organs in turn benefits us by keeping away disease and can provide warnings at the first possible instance of an onset of a disease or disorder.

* Decrease in Weight by performing simple asanas and meditation. Once the body is in a constant state of movement (however slight through your yoga practice), including your breathing techniques, metabolism is heightened. You will lose minimal weight without changing your habits, yet the benefits of increased flexibility and decreased stress, you will feel better as a whole.

* Complete Detoxification – By gently stretching muscles and joints as well as massaging the various organs, yoga ensures the optimum blood supply to various parts of the body. This helps in the flushing out of toxins providing nourishment for the entire body. This leads to benefits such as delayed ageing, energy and a remarkable zest for life. * Excellent Toning of the Muscles – muscles that have become weak or slothy are stimulated repeatedly to shed excess flab & increase tone.

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There is a huge difference between nightmares and night terrors. There is also a difference in the way they are best handled by the parent or carer.

A nightmare is an unpleasant or scary dream. Everyone dreams and everyone is capable of experiencing nightmares. Many of us have nightmares without even being aware of it. Nightmares occur more frequently in children than adults.

A night terror is not a dream but a more an altered sleep state (parasomnia). Adults rarely experience night terrors.

A child will nearly always wake up after a nightmare and will probably be distressed. You can comfort a child after a nightmare.

Night terrors do not wake a child up. Even though he or she may have their eyes open, they will not be awake and cannot recognize or communicate. Do not try to wake them up as they will become confused.

Children who have had a nightmare may resist going back to sleep because they are afraid. Sometimes they will want to come and sleep in your bed. This is ok if it just happens occasionally

After a night terror, children will probably settle down fairly quickly. Just stay with them until then in case they try to get up and hurt themselves.

Nightmares almost always occur later in the night during the light stages of REM (rapid eye movement) sleep.

Night terrors happen earlier in the night during deep non-REM or delta sleep. They are unlikely to happen after the first 4 hours.

Children will usually remember a nightmare in the morning, especially if it is recurring.

Night terrors are usually completely forgotten.

Both nightmares and night terrors can be alarming for parents but are not in themselves harmful. Both are by products of an active developing mind. Night terrors should only be a concern if they last longer than 30 minutes or are accompanied by other unusual behavior such as jerky movements or stiffening of the body.

Make sure your child is not overtired, this is a leading cause of night terrors. Make sure they go to bed and get up at the same time of the day or night. This helps establish a healthy sleep pattern.

Nightmares can be caused by something that is worrying your child. Try to get them to talk about their fears and reassure them during the day.

Another cause of nightmares could be separation anxiety. Children’s survival instinct causes this fear of abandonment. Make sure they know they are safe and secure.

Sleepwalking can occur during or after night terrors and is tied to the same deep phase of sleep. Sleepwalking on it’s own isn’t usually a cause for alarm, but the potential for accident of injury makes it a risky activity!

If you know or even suspect that your child is a sleepwalker, make sure there are no traps they can walk into such as stairs or open windows.

If you feel there is something about your child’s sleep that is unusual or abnormal, see your physician. Parental intuition can be very accurate!

When discussing weight, three key questions should be posed. How much do you weigh in relation to your height? What is your waist size? And, how much weight have you gained since your early 20s? Your answers to these questions may strongly influence your risk for a number of health concerns.

So, what is a healthy weight? It is not always easy to determine. For example, someone who is tall can carry more weight than someone who is in the shorter side. One measure that takes into account varying body heights is the body mass index (BMI). Calculating your BMI is fairly easy. Begin by dividing your weight in pounds by your height in inches. Divide that number by your height in inches. Then, multiply that number by 703. Unless you are an extremely muscular body bulder, if your BMI is between 25 and 30 you are considered overweight. If your BMI is over 30, you are considered obese. Further, many people who have a BMI between 23 and 25 are not at their healthiest weight.

There is a good chance that you now weight more than you did in your 20s. However, you should realize that gaining weight as we age is not inevitable. It is also not without risk. If you have gained more than five pounds since your 20s, you have a greater risk of chronic illnesses such as heart disease, high blood pressure, type 2 diabetes, and gallstones. If you have gained more significant amounts of weight, you have an even higher risk for these diseases. These facts point to one of the major problems of the BMI. If you were relatively thin when you were younger, you may be able to gain a good deal of weight and still have a BMI that is considered relatively healthy.

There are a number of possible reasons for your weight gain. These include eating larger amounts of higher caloric food and living a relatively inactive lifestyle. But your genes may play a role. And, don’t discount cultural factors, such as feeling compelled to eat all the food that has been placed on your plate.

Consider where you store your excess fat. If it tends to gravitate to your waist and chest, you may be labeled an “apple.” Or, if it is clustered around the hips and thighs, you are a “pear.” Fat that accumulates around the waist and chest increases the risk of high cholesterol, high blood sugar and heart disease. However, it is probably most useful to test your waist measurement. If your waist has been expanding, it is time to evaluate your diet and level of exercise.

If you have determined that you need to lose weight, I would advise a three-pronged strategy. Start by prioritizing exercise. There is no real way around it; if you want to lose weight and maintain the weight loss, you need to participate in regular exercise. Exercise burns calories that might be converted into fat, and it builds muscle. An inactive 50-year old person who has gained 10 pounds has often lost five pounds of muscle and gained 15 pounds of fat. With this increase in weight will come a deceleration in the resting metabolism; the body needs less energy for basic needs and increasing amounts of food become fat stores. Thus, as more muscle is converted to fat, it is easier to gain weight.

I highly recommend a daily walk of at least 30 minutes. If you have the time and inclination, walk even more. To keep yourself motivated, walk with a friend or listen to books on tape. If you have a treadmill, watch a video or DVD. In addition to regular walking, include more activity in your everyday life. Park at the far end of the lot. Take the stairs instead of the elevator. Also, consider trying other forms of exercise such as tennis and swimming.

While beginning your exercise program, you will need to take a closer look at your diet. I generally recommend a Mediterranean-type of diet with lots of fruits, vegetables and whole grains and smaller amounts of meat, poultry and fish. Most fat should be obtained from olive oil or other vegetable oils as well as small amount of nuts.

And, you need to practice what I have termed “defensive eating.” It is best to stop eating before you are stuffed. Of course, you don’t want to walk around with constant hunger pains. But, you should stop eating before feeling overly full. And, do not eat everything that is put before you. So, if your waiter serves a basket piled high with various breads, do not feel that you must eat every last morsel. Replace the butter with olive oil. Since they are likely to have far more calories than you think, always be careful of desserts. Close your meal with a bowl of fresh fruit.

Defensive eating entails eating more slowly and gaining greater awareness of what you are eating. Try keeping a journal that tracks your food consumption. It may be quite revealing. Have a snack or appetizer before a meal. It will quell your hunger. And, to reduce temptation, eliminate foods you should not be eating from your home.

As I wrote in my book, Eat, Drink, and Be Healthy, “Weight control isn’t impossible, not does it need to mean deprivation or a boring, repetitious diet. With conscious effort and creativity, most people can successfully control their weight for the long term with an enjoyable but reasonable diet and daily exercise. A longer, healthier life is definitely worth the effort.”

Walter C. Willett, M.D./DrPH Professor of Medicine, Harvard Medical School Chair, Department of Nutrition, Harvard School of Public Health Author, Eat, Drink, and Be Healthy: The Harvard Medical School Guide to Healthy Eating

Copyright © 2005, by Weight Loss Buddy Press

But unlike your hair stylist, your fitness trainer doesn’t need to be tested and licensed by a state licensing board. Someone with little more than a great body–but no experience–can print business cards, call themselves a personal trainer, and take your money.

So if you’re looking for a trainer, you’re on your own. Here are six questions to ask trainers either in person or by phone before hiring them.

1. Can I have references?

This is the best way to get honest information. A prospective trainer should be more than happy to give you a list of at least three clients whom you can contact. Ask the references if they achieved their goals, how the trainer helped them to do so, and what they liked best about the trainer.

If the trainer refuses to give references or acts as though it is a major inconvenience, look elsewhere.

2. Through what organization are you certified?

Certification is a credential given by an agency or institution with its own educational and testing procedures. Quality credentialing agencies require a thorough, and often expensive, process of certifying trainers. Usually this includes written, oral and practical exam components. Other agencies will literally “sell” a certification as long as the check clears.

Current popular and reputable certification associations include the National Strength & Conditioning Association (NSCA), the American College of Sports Medicine (ACSM), and American Council on Exercise (ACE). Certification from any of these organizations doesn’t guarantee trainer excellence but shows only that the person successfully passed the minimum requirements for certification. While important, certification is a factor that should be used in combination with all of the other information that you are collecting.

The trainer also should also be certified in CPR/First Aid and be able to show you the credentials.

3. What is your training/exercise philosophy?

A credible trainer should be able to explain a philosophy of exercise training. You don’t need a doctoral dissertation here, only a description of how they help clients reach their goals. How do they train clients? How do they motivate them? Is there an assessment process? Find out as much as you can about how they work with clients to achieve goals.

What you are looking for here is a reflection of trainer credibility. If the trainer says something like “I kick my clients’ butts…No pain, no gain, dude,” thank them for their time and move on. Be an intelligent consumer. Ask for specifics and clarification if you don’t understand something. This person is going to tell you how to exercise, give you lifestyle information and hold very heavy weights over your head.

3. How much do you charge and how do you expect payment?

Prices for personal fitness instruction vary widely based on where you live and trainer qualification and experience. As with everything else, you usually get what you pay for, but there’a no guarantee that the most expensive trainer will be the best suited for you and your goals.

Talk to other people who have used fitness trainers. Or call health clubs near you to determine the average rate in your area. If the trainer is meeting you at your home, expect to pay slightly more than average. If you are meeting at a health club, prepare to cover the cost of a guest fee if there is one.

Get specifics on all fees and how payment is to be made. Some trainers charge on a per session basis, while others offer packages and discounted rates for a given number of pre-paid sessions. Some accept only cash. Others accept checks and credit cards. Most fitness trainers have some sort of cancellation policy. Agree on all financial obligations before the first session and insist that both parties sign a billing contract.

Avoid at all costs the trainer who responds to a question about fees with statements like “How much can you afford?” or “How much are you looking to spend?” This is someone who has their walletnot your fitness goalsin mind.

5. How do they look?

You should never base your selection solely on physical appearance. A person with a flawless-looking body may not know the first thing about safely teaching you how to achieve your own goals. This is especially true if they have achieved their own results through things like drugs, eating disorders or exercise obsession.

The person you hire will be teaching you skills and lifestyle habits and doesn’t need to look like a model in a fitness magazine. But trainers do need to practice what they preach. Let’s face it. Are you really going to respect someone’s opinion if you’re in better shape than they are? Probably not.

6. What’s your comfort level?

Above all, make sure you choose a trainer with whom you feel comfortable and whether their personality is a good match with yours. Above all, trust your instincts. Hiring someone with superior training knowledge is worthless if you don’t feel comfortable. You need to trust, respect and feel at ease with them.

You wouldn’t buy a pair of exercise shoes without at least trying them on to see if they’re comfortable. The same concept holds for hiring a personal fitness trainer. Set up an interview, ask the right questions, and follow your instincts for the perfect fit.

About The Author

Jon Gestl, CSCS, is a personal fitness trainer and instructor in Chicago specializing in in-home and in-office fitness training. He is a United States National Aerobic Champion silver and bronze medalist and world-ranked sportaerobic competitor. He can be contacted at jongestl@jongestl.com.

There are cost-effective, and less expensive solutions, to learn to teach Yoga by becoming a certified Yoga instructor, without the cost of an “arm and a leg.”

Recently, I was talking to an intern from an outside Yoga Teacher Training program, which had paid nearly $10,000.00 for on-site training, on an exclusive tropical island. He was upset, since he had borrowed tuition costs from his parents, and possibly sacrificed his job, in order to become a certified Hatha Yoga Teacher.

He visited my web site for a Yoga teacher correspondence course and discovered my course was a fraction of the cost he and his family paid. He asked me how this is possible. I explained that we do not need to feed, house, or supply hundreds of Yoga interns. On top of that, there are no transportation costs to be concerned with, when using a Yoga home study course. The only cost is for materials, tutoring, and Yoga teacher certification.

Further, I explained that to be trained in a face-to-face setting, by a Master Yoga Teacher, is more expensive due to the “hands on” time spent with his teacher. After all, we have an onsite Yoga Teacher program that is more expensive than our correspondence course.

Time spent learning Yoga from a Master Teacher, or a Guru, is a valuable service. Our course is designed for an experienced Yoga practitioner who doesn’t need as much hands on help or who has a local Yoga teacher for guidance.

He continued the conversation to ask me about technical support, and I explained that we handle it by Email, over the phone, and some interns stop by for our Yoga teacher workshops. We have had Yoga teacher trainees visit us from California and Great Britain to attend a workshop. By the sound of his voice, he seemed depressed, and I asked him, “What is wrong?”

He told me that he hadn’t been taught anything about the marketing involved in the Yoga business or about business in general. He felt it would take a long time to pay his parents back and didn’t know if his job would still be available to him when he gets back home.

Then, I explained that we have Yoga marketing and business tools in our standard course and as a separate course for experienced Yoga teachers. I invited him to come to a Yoga marketing workshop when he gets back to the States, and, we both, made a new friend.

We all feel a “calling” to do work that gives us satisfaction. It helps to have a passion about our work and to know that you are helping others along the way. This is one of the many benefits of teaching Yoga, but I advise you to research the cost of Yoga instructor education, and to be careful not to put yourself too far in debt. Otherwise, your passion for Yoga could turn into a financial worry – well into the future. This would make it difficult to teach the benefits of Yoga to your students, while you are stressed out over your bills.

© Copyright 2005 – Paul Jerard / Aura Publications