Friday, December 20, 2013

Cindy Whitmarsh - No Bloat Belly Workout

Cindy Whitmarsh - No Bloat Belly 

New! Cindy Whitmarsh's UFIT Ultra Tight

Backcover description: Get 6-pack abs and a hard body with ultra focused interval training! Do you w...
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Cindy Whitmarsh's UFIT Ultra Tight

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Level:Intermediate
Aerobics impact:Higher
Aerobics choreography:Basic
Toning emphasis:Total body
Instructor:Cindy Whitmarsh
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Customer rating: (average of 13 customer ratings)
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Certified instructor description: Two aero/tone interval workouts — one sculpts your entire body, the other is laser-focused on your abdominals. Both programs alternate varied toning progressions with short cardio intervals (always fast enough to keep you burning fat throughout the entire workout). The total-body program maximizes toning with varied intervals of multi-muscle exercises (sculpting two body areas at once). The cardio segments range from standing plyo-jumps to floor-based “plank jacks.” The abs program begins with standing aero/tone exercises like sidebends and torso twists. Then it's down on the floor for roll-ups and bicycles alternated with mountain climbers and “spiderman spinovers.” Optional modifications are often shown. Requires 2 to 5 lb. dumbbells. ©2013.
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Cindy Whitmarsh's UFIT Ultra Tight

Cindy Whitmarsh - No Bloat Belly Workout

Cindy Whitmarsh - No Bloat Belly Workout

Cindy Whitmarsh - Holiday Hangover Cures

Cindy Whitmarsh - Holiday Hangover Cures

Sunday, November 10, 2013

Just a thought....

“I would like to become tolerant without overlooking anything, persecute no one even when all people persecute me; become better without noticing it; become sadder, but enjoy living; become more serene, be happy in others; belong to no one, grow in everyone; love the best, comfort the worst; not even hate myself anymore."
- Elias Canetti

Sunday, November 3, 2013

Just a Thought.......

Your Body’s Metabolism—Explained

Get insight into how you burn calories day and night

By Alyssa Shaffer

cookie tower
Photo by: Getty Images
Did you know that as few as two nights of not getting enough sleep can slow your metabolism? Or that your body uses more energy to digest whole foods (like fruits and veggies) than processed, packaged foods? Below, Alyssa Shaffer—longtime health, fitness and nutrition writer and the author of Turn Up Your Fat Burn—addresses common curiosities about your body’s ability to burn calories.
Q: My friend can eat anything she wants and not gain an ounce, but I take one bite of a brownie and it goes straight to my hips. What gives?
A: Thank your parents for your brown eyes, your wavy hair and, in large part, your metabolism. Sorry to say, but your friend just naturally burns more calories than you do. That said, even though you’re born with a certain metabolism, you do have quite a bit of control over it, notes Dr. Westcott.
Here’s why: About 60% to 85% of the calories you burn during the day are spent on basic functions like breathing, digestion and circulation (this is called your resting metabolic rate, or RMR). Most women need at least 1,200 calories to support their RMR. The rest of your calorie burn is split between working out (going for a swim or a run) and everyday activity (walking to your car, carrying groceries). All of these areas (even your RMR) can be manipulated to make your everyday life more active (as we suggested on page 99), so you can eat more without putting on pounds.
Q: Do I burn more calories during the day than at night?
A: Yes. Although your RMR stays pretty consistent, you’re more active during the day so you’re burning more calories overall. Research actually shows that people who eat the majority of their calories later in the day tend to eat more calories, weigh more and have more body fat. Try making breakfast and lunch your bigger meals.
Q: Does dieting hurt my metabolism?
A: You may have heard that yo-yo dieting (gaining and losing weight intermittently) can permanently throw off your metabolism, but research shows that’s not the case. What does slow your metabolism is eating too few calories. Even just a day or two of a very low-calorie diet can have this effect, so make sure you’re taking in at least 1,200 to 1,500 per day.
Q: Could a medical condition cause my metabolism to slow down?
A: Possibly. People often blame weight gain on hypothyroidism (an underactive thyroid), but only a small percentage of people have it severely enough to make a noticeable difference in weight, says Dr. Garber.
How Many Calories Did You Burn Today?
You can get a pretty good estimate of your metabolism (how many calories you’ll burn throughout the day, not including working out) with some simple formulas.
If you’re mostly sedentary:
You rarely exercise, sit at a desk or at home for most of the day and drive to run errands.
Multiply your body weight by 12.
Calories burned by a 150-pound woman: 1,800
If you’re moderately active:
You exercise 3 to 5 days a week at a light-to-moderate intensity level (a 30-minute brisk walk); strength-train once or twice a week; stand a lot at your job or taking care of kids at home; you walk a few blocks to the store.
Multiply your body weight by 14–15.
Calories burned by a 150-pound woman: 2,100–2,250
If you’re very active:
You exercise at a moderate-intense to very intense level at least 6 days a week; strength-train at least 3 times a week; are on your feet or moving about for most of your day; you mostly walk to do errands and rarely drive.
Multiply your body weight by 16–18.
Calories burned by a 150-pound woman: 2,400–2,700
Alyssa Shaffer is a longtime health, fitness and nutrition writer and the author of Turn Up Your Fat Burn.

Thursday, October 31, 2013

pilates with katht babcock

http://www.youtube.com/v/bxiRSve1rUI?version=3&list=UUxErz7YKFfsFnNa68Ii1x_w&autohide=1&feature=share&showinfo=1&attribution_tag=JVI8Z8L1fp1Iz-5ncmp-eA&autoplay=1

Just a Thought....

20 Ways to Burn More Fat

You've counted calories and walked and walked, but your skinny jeans still don't fit. What gives? We turned to the experts for tips on how to rev up your metabolism, increase lean muscle mass and avoid eating those extra calories that end up being stored as fat.


Read more: How to Burn More Fat - Tips to Burn Fat - Woman's Day 

Tuesday, October 29, 2013

Have you ever tried Pilates.........on a Joseph Pilates Aparatus? Take a peak at what you can Do!! I hope you like it!

http://www.youtube.com/v/bxiRSve1rUI?version=3&autohide=1&feature=share&autohide=1&attribution_tag=XEKM54bElbBR1K1T4nkf3g&showinfo=1&autoplay=1

Friday, September 27, 2013

Just a thought......

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Shantaram  by Gregory David Roberts

“My culture had taught me all the wrong things well. So I lay completely still and gave no reaction at all. The soul has no culture. The soul has no nations. The soul has no color, or accent or way of life. The soul is forever. The soul is one. And when the heart has its moment of truth and sorrow, the soul can’t be stilled.”

 “One of the reasons why we crave love and seek it so desperately is that love is the only cure for loneliness and shame and sorrow. And some feelings sink so deep into the heart that only loneliness can help you find them again. Some truths about yourself are so painful that only shame can help you live with them. And some things are just so sad that only your soul can do the crying for you.”

Beyond Right & Wrong: A documentary film about stories of justice and forgiveness

"Too often, forgiveness is construed as miraculously having positive feelings towards the person who had harmed you. This understanding is, I suspect, an impossible fiction. But what is not impossible is the refusal of revenge, the refusal to answer back in kind. Beyond Right and Wrong examines powerful stories of ordinary people in Rwanda and Israel/Palestine who have let go of perfectly natural punitive instincts in the name of a brighter tomorrow, one not trapped by the hatreds of the past."


Wednesday, September 25, 2013

Just a Thought...

10 Little Habits that Steal Your Happiness


10 Little Habits that Steal Your Happiness
You ultimately become what you repeatedly do.  If your habits aren’t helping you, they’re hurting you.  Here are a few examples of the latter that will steal your happiness if you let them:

1.  Focusing on everyone’s story except your own.

Don’t be so satisfied with the success stories of others and how things have gone for them that you forget to write your own.  Unfold your own tale and bring it to life.  You have everything you need to become what you are capable of becoming.  Incredible change happens when you decide to take control.  This meansconsuming less and creating more.  It means refusing to let others do your thinking, talking, and deciding for you.  It means learning to respect and use your own ideas and instincts to write your passage.
If you want your life story to soar to new heights, you’ve got to clear a path, reduce the time-sinks and burdens weighing you down, and pick up the things that give you wings.  Keep your best wishes and your biggest goals close to your heart and dedicate time to them every day.  If you truly care about what you do and you work diligently at it, there’s almost nothing you can’t accomplish.

2.  Waiting for the perfect moment.

Don’t buy into the myth of the perfect moment.  Moments aren’t perfect; they’re what you make them.  So many people wait around for the stars to align to do what they’re here to do.  The perfect moment, the perfect opportunity, the perfect state of being, etc.  Wake up!  These states of perfection are myths.  They do not exist.
Your ability to grow to your highest potential is directly related to your willingness to act in the face of imperfection.  You will come to succeed not byfinding a perfect moment, but by learning to see and use life’s imperfections perfectly.  Read The Power of Now.

3.  Working for nothing more than a paycheck.

Work without interest is imprisonment.  Even if you aren’t super-passionate about your work, you’ve got to at least be interested in it.  When you design a lifestyle in which your work is something you suffer through daily strictly to pay your bills, you end up spending your entire life wishing you had someone else’s.
Think about it.  This is your life; your work will fill a large percentage of it.  It’s not all about the money; it’s about you.  Ignore the propaganda, especially from people who say, “Don’t let your work define you.”  Reverse this message and mediate on it:  “I will do work that defines me.”  When the essence of who you are defines at least some slice of the work you do for a living, that work generates fulfillment.
Bottom line:  Interest in your work puts quality in your output and happiness in your mind.  Don’t settle for a paycheck.  Shuffle around until you find work that interests you.

4.  Harboring feelings of hate.

As Martin Luther King Jr. so profoundly said, “Darkness cannot drive out darkness; only light can do that.  Hate cannot drive out hate; only love can do that.”  Truth be told, when we harbor feelings of hate, it eventually gets the best of us.  It takes control of us.  We forget why we hate, what we hate, and whom we hate – we simply hate for the sake of hating.  And then, naturally, we begin to hate ourselves too.
Everything and everyone you hate rents permanent space in both your head and heart.  So if you want to eliminate something or someone from your mind, don’t hate.  Instead, disconnect yourself, move on, and don’t look back.  Read The Mastery of Love.

5.  Holding tight to worries and fears.

Someday when you look back over your life you’ll realize that nearly all of your worries and anxious fears never came to fruition – they were completely unfounded.  So why not wake up and realize this right now.  When you look back over the last few years, how many opportunities for joy did you destroy with needless worry and negativity?  Although there’s nothing you can do about these lost joys, there’s plenty you can do about the ones that are still to come.
You will find that it’s necessary to let some things go simply for the reason that they’re heavy on your heart and soul.  Let go of them.  Don’t clamp shackles to your own ankles.  It’s incredibly easy to enjoy more of your life right now, no matter what the situation.  It’s just a matter of letting go of the layers of nonsense that are weighing you down.
Let go of your worries and fears, of your rage and jealousy, of your need to always be right and control others.  Let go of your pretentiousness and your need to have everything your way.  Underneath all these layers of nonsense there is a happy, productive person.  When you start peeling them off and simply appreciating everything for what it is, life can be wonderfully fulfilling.

6.  Dwelling on difficulties.

A bad day is just a bad day.  Choose not to make it anything more.  Times of adversity will inevitably affect the conditions in which you live and work; yet you don’t have to let it affect who you are and where you’re headed.  Take note of the setbacks and adjust to them, but don’t expand on them by making them a bigger part of your life.
Every day brings new lessons and new possibilities.  There is always a way to take the next step forward on the path you’ve chosen.  Events may be terrible and inescapable at times, but you always have choice – if not when, then how, you may endure and proceed onward.

7.  Constantly seeking fleeting contentment.

There are two variations of contentment in life – fleeting and enduring.  The fleeting type is derived from instants of material comfort, while the enduring type is attained through the gradual growth of your mind.  At a glimpse it might be difficult to decipher one from the other, but as time rolls on it becomes vividly obvious that the latter is far superior.
Enduring contentment sustains itself through life’s ups and downs, because through them your mind remains confident and at peace.  On the other hand, when life’s fleeting changes have the ability to ruffle your mind into a frenzy, even the most elaborate physical comforts won’t make you any happier for very long.  Read Stumbling on Happiness.

8. Trying to make a big difference all at once.

If you want to make a difference in the world, start with the world around you.  Making a big difference all at once is usually impossible, and the process of trying is extremely stressful.  However, instantly making a difference in a few lives is entirely possible and usually fairly easy.  You just have to focus on one person at a time and start with the one closest to you.
Work to make a bunch of small splashes, and let the ripples spread naturally.  If you want to change a person’s mind or mood, sometimes you have to change the minds or moods of the people around them first.  For instance, if you make one person smile, their smile just might make others smile too.  In this subtle way, you can touch the masses with your thoughtfulness without stressing yourself out.

9.  Holding on to someone who hurts you.

Sometimes you have to walk away from people, not because you don’t care, but because they don’t.  When someone hurts you time and time again, accept the fact that they don’t care about you.  It’s a tough pill to swallow, but it’s necessary medicine.  Do NOT strive to impress them any further.  Waste not another second of your time trying to prove something to them.  Nothing needs to be proven.  Do not act with any thought of them ever again.  Read 1,000 Little Things.

10.  Over-amplifying the importance of physical attractiveness.

Infatuating yourself with someone simply for what they look like on the outside is like choosing your favorite food based on color instead of taste.  It makes no sense.  It’s innate, invisible, unquantifiable characteristics that create lasting attraction.
Just as some people enjoy the smell of mint, while others prefer the scent of cinnamon, there is an undeniable, magnetic draw that attracts you to the qualities of certain people, places, and things.  Sometimes it’s even the scars your soul shares with them that reels you in and creates the very hinges that hold you together in the long run.
Photo by: Georges Petrequin

Tuesday, September 17, 2013

Get Ready For GROWTH..........LOVE YOU

10 Signs it’s Time to Let Go


10 Signs it is Time to Let Go
Holding on is being brave, but letting go and moving on is often what makes us stronger and happier.
Here are ten signs it’s time to let go:
  1. Someone expects you to be someone you’re not. – Don’t change who you are for anyone else.  It’s wiser to lose someone over being who you are, than to keep them by being someone you’re not.  Because it’s easier to mend a broken heart, than it is to piece together a shattered identity.  It’s easier to fill an empty space in your life where someone else used to be, than it is to fill the empty space inside yourself where YOU used to be.
  2. A person’s actions don’t match their words. – Everybody deserves somebody who helps them look forward to tomorrow.  If someone has the opposite effect on you, because they are consistently inconsistent and their actions don’t match up with their words, it’s time to let them go.  It’s always better to be alone than to be in bad company.  True friendship is a promise made in the heart – silent, unwritten, unbreakable by distance, and unchangeable by time.  Don’t listen to what people say; watch what they do.  Your true friends will slowly reveal themselves over time.
  3. You catch yourself forcing someone to love you. – Let us keep in mind that we can’t force anyone to love us.  We shouldn’t beg someone to stay when they want to leave.  That’s what love is all about – freedom.  However, the end of love is not the end of life.  It should be the beginning of an understanding that love sometimes leaves for a reason, but never leaves without a lesson.  If someone truly loves you, they will never give you a reason to doubt it.  Anyone can come into your life and say how much they love you, but it takes someone really special to stay in your life and prove how much they love you.  Sometimes it takes awhile to find the right person, but the right person is always worth the wait.  Read The Road Less Traveled.
  4. An intimate relationship is based strictly on physical attraction. – Being beautiful is more than how many people you can get to look at you, or how others perceive you at a single glance.  It’s about what you live for.  It’s about what defines you.  It’s about the depth of your heart, and what makes you unique.  It’s about being who you are and living out your life honestly.  It’s about those little quirks that make you, you.  People who are only attracted to you because of your pretty face or nice body won’t stay by your side forever.  But the people who can see how beautiful your heart is will never leave you.
  5. Someone continuously breaks your trust. – Love means giving someone the chance to hurt you, but trusting them not to.  When you completely trust a person, without any doubt, you’ll automatically get one of two results - a FRIEND for life or a LESSON for life.  Either way there’s a positive outcome.  Either you confirm the fact that this person cares about you, or you get the opportunity to weed them out of your life and make room for those who do.  In the end you’ll discover who’s fake, who’s true, and who would risk it all for you.  And trust me, some people will totally surprise you.
  6. Someone continuously overlooks your worth. – Know your worth!  When you give yourself to someone who doesn’t respect you, you surrender pieces of your soul that you’ll never get back.  There comes a point when you have to let go and stop chasing some people.  If someone wants you in their life, they’ll find a way to put you there.  Sometimes you just need to let go and accept the fact that they don’t care for you the way you care for them.  Let them leave your life quietly.  Letting go is oftentimes easier than holding on.  We think it’s too hard to let go, until we actually do.  Then we ask ourselves, “Why didn’t I do this sooner?”
  7. You are never given a chance to speak your mind. – Sometimes an argument saves a relationship, whereas silence breaks it.  Speak up for your heart so that you won’t have regrets.  Life is not about making others happy.  Life is about being honest and sharing your happiness with others.
  8. You are frequently forced to sacrifice your happiness. – If you allow people to make more withdrawals than deposits in your life, you will be out of balance and in the negative before you know it.  Know when to close the account.  It’s always better to be alone with dignity than in a relationship that constantly requires you to sacrifice your happiness and self-respect.  Read Stumbling on Happiness.
  9. You truly dislike your current situation, routine, job, etc. – It’s better to be a failure at something you love than to succeed at doing something you hate.  Don’t let someone who gave up on their dreams talk you out of going after yours.  The best thing you can do in life is follow your heart.  Take risks.  Don’t just make the safe and easy choices because you’re afraid of what might happen.  If you do, nothing will ever happen.  Chances must be taken, mistakes must be made, and lessons must be learned.  It might be an uphill climb, but when you reach that mountaintop it will be worth every ounce of blood, sweat and tears you put into it.
  10. You catch yourself obsessing over, and living in, the past. – Eventually you will overcome the heartache, and forget the reasons you cried, and who caused the pain.  Eventually you will realize that the secret to happiness and freedom is not about control or revenge, but in letting things unfold naturally, and learning from your experiences over the course of time.  After all, what matters most is not the first, but the final chapter of your life, which unveils the details of how well you wrote your story.  So let go of the past, set yourself free, and open your mind to the possibility of new relationships and priceless experiences.  Read The Power of Now.