Bench Press 101 – A Step by Step Guide on How to Increase Your Bench Press

This article is intended for beginner/novice lifters, but many intermediate and advanced lifters can also benefit from it. I will take you, step by step, from setup to lockout and everything in between. On the surface, the bench press looks like a simple exercise but, in reality, at the competitive level, there are a ton of different little techniques that can maximize your press. Always remember, you are not a bodybuilder trying to isolate your chest muscles. This is a total body movement, and almost every muscle in your body is used to perform a power lifter-style bench press.

The Setup

When you get ready to bench, you will want to position your body in the best way to maximize strength and minimize the chance of injury. You will have to focus on several things during your setup:

1. You want to pull your shoulder blades down and back as hard as you can. Think of trying to touch your shoulder blades together.

2. Your chest should be as high as possible. You will want to arch your upper and lower back while making sure your butt stays in contact with the bench. There should be space between your lower back and the bench – at least enough for someone to slide their hand under you.

3. Foot Position. There are two (2) basic styles of foot position: feet in front and feet tucked back. Each style has advantages and disadvantages. I have seen great benchers use both foot positions. You have to try out both styles and see which one works best for your body style and bench press technique.

FEET IN FRONT: This is the most common foot placement. This foot placement has two advantages. First, it puts you in position to generate the maximum amount of leg drive. The second advantage is your wide base will help with staying balanced throughout the entire lift. Your knees will be bent so that your upper and lower leg will be pretty close to an 80-110 degree angle. You will be driving your foot forward so your toes want to go through the front of your shoe without your foot moving on the ground. Try to picture yourself using the same force to perform a leg extension with the only difference being that your leg will remain stationary. The force you generate from leg drive is going to enable you to maintain the upper and lower back arch and help transfer your total body strength into the lift.

FEET TUCKED BACK: This is a less commonly used foot placement technique. If you are not flexible, it will be hard to get into this foot position. This foot placement doesn’t allow you to generate as much leg drive force. It is also tougher to maintain your balance through the entire lift. It does, however, have one major advantage over the feet in front position. The feet tucked back position will enable you to have a more aggressive arch. By having a bigger arch, you will shorten your range of motion.

When you get into position for your feet tucked back, you will most likely be on the balls of your feet. I have seen a couple lifters able to have their legs back with their feet flat on the floor, but that is very rare. Your upper and lower legs will form around a 60-40 degree angle. You will want to drive your heels down while doing the same leg extension pressure.

4. Finding your best hand position on the bar. Every lifter has their own preference grip width. Most lifters prefer to have their pinkies, ring, or middle finger on the smooth ring on the bar. A closer grip gives you better strength out the bottom, but it increases the range of motion. A wider grip is tougher off your chest, but it shortens your range of motion. Experiment with different hand positions to find out which one works best with your style of benching. Now that you’re set, grab the bar with your thumb wrapped around the bar. Squeeze it as hard as possible. This will activate your muscles and let your body know you’re about to lift. Once you grab the bar, if you feel like your coil loosened up or your shoulder blades aren’t as tight as possible, you should try to reset and get tighter while you maintain your grip on the bar.

5. It’s time for your hand off. A good liftoff man is worth his weight in gold. You want him to lift and bring the bar out to you until you’re in an optimum start position. I prefer for my start position to be lined up with the bottom of my chest. Make sure your liftoff man doesn’t lift the bar too high – that will open up your shoulder blades and take you out of the proper position.

6. Now that you have the bar in your hands, you are ready for the descent/negative. The speed of the descent is different with every lifter. Whatever speed you feel strongest with will be your best speed. A bodybuilder might have a 90-degree angle between his upper arms and body. You should try to have a maximum of a 70-degree angle, closer to a 60-40 once you get used to it. Always make sure your elbow and wrist are aligned. If you try to touch the bottom of your chest and your elbows aren’t tucked enough, then your wrists will be ahead of your elbows; that is a dangerous position to be in. Slowly try to touch lower and lower until you find your strongest spot. It should be around the bottom of your chest, or a little bit lower than that if you’re tucked enough and have a decent arch.

If you are benching right, you will feel it in your back and lats. Try to bend the bar as it goes down. You will be bending from your pinkies rotating your hand so your right hand is rotating clockwise, and your left hand is rotating counter-clockwise. As the bar descends, you want to activate your lats and try to think of it as though the bar lowering your body is a rubber band. You are building up kinetic energy and, when it hits your chest, you explode with all that built-up energy. If you are benching right, you will feel it in your back and lats.

7. As you press the bar, it is natural for most people’s elbows to flare out. Try to keep your elbows tucked until at least halfway through the press. You will experiment and discover what works best for you; whatever way enables you to bench the most will be your best option. Every work set rep should be pressed with maximum effort. You should always explode out the bottom, and use that momentum to your advantage. Speed and momentum are your friends; using speed and max force off your chest will become second nature. When it is time for max effort lifts, you will instinctively press right through any natural sticking points.

8. Now, enough reading. Get under the bar and smash a PR.

Source by Eric Spoto

Local Newspapers Around the Globe

A local newspaper is a news publication having news articles and advertisements from the viewpoint catering to a local area. These are printed at one place and different distribution sources are used to distribute them over a relatively wide surrounding area. It contains news not only from the local area but from around the globe. The news is however presents from the local area’s point of view. However, one must understand that other than local, only global and important news are covered in a local newspaper and it is impossible to publish all the news available from all parts of the world.

Generally, poor quality paper is used in newspaper publication and in accordance to one estimate there are around 7000 daily newspaper publications around the globe, each having its own point of view on an event and they send out around 400 million copies in a day.

Looking at the numbers, one can easily conclude that by reading his local newspaper only, one is reaching to a conclusion by simply going through the point of view of just one publication. Also, he is surely not getting all the information or news of all events happening in the world but only a small part of it through the local newspaper.

Apart from the newspaper, other news media have also taken over the world by storm. Newspaper still make up for a majority of news media but others are catching up really fast. Television and radio are other two popular news media. However there are only a few news channels that truly cater to the entire globe.

Online news is another media that has started to attract a number of people from around the globe. One can easily visit the website and can go through the news. These are updated on a regular basis and their popularity is surely on a rise.

However, these are all based on the point of view of people they locally cater to. One reaches to a conclusion just by going through one point of view. Also, an important point to understand here is that one cannot go on spending money and wasting time and paper in buying different news publications in order to understand their point of view and reach to a conclusion.

Wouldn’t it be really wonderful if one can go to a newspaper directory having categories as per different areas of the world, further subdivided into countries and going up to local areas? The directory would contain newspapers, online news portals and   magazines  categorized in accordance to the area where they cater to. One can simply go to the directory and read different news published around the globe and reach to a conclusion after understanding their point of view on an event. is one such website which contains links to all the newspapers, local to national to those present around the globe. One simply needs to click some links and can easily view the news from a number of different sources with different perspectives than his local newspaper.

Source by Krystal Hazlitt Weiss

The Spring 2010 Men’s Executive Trend Report

Spring is just around the corner and it’s time for every businessman to think about a wardrobe update. Top level executives understand the importance of investing in a few fashionable pieces each season to keep their professional images on the cutting edge – and that is especially true in these challenging times. Buying just the right items can enhance your entire wardrobe without deflating your wallet. More importantly, a few carefully selected pieces will set you apart in a way that exudes confidence and success during this difficult economy – and those are valuable attributes that make a strong positive impression on board room decision makers and clients.

I recently reviewed all the current men’s fashion magazines, browsed around on, and peeked at the new spring collections in department stores and finer men’s specialty shops. While taking style notes and highlighting emerging trends, I distinguished between the professionally polished looks and the high fashion menswear runway items – which are way too dramatic for today’s business wardrobe. Then I distilled it all down for the man who wants a distinct fashion style and statement that builds trust and credibility in the business arena.

Here is my advice on the latest colors, prints, and top five trends that every businessman should watch for this season and incorporate into his wardrobe and personal image:

Spring into the Power Spectrum

This season the spectrum of power colors revolves around neutrals like navy, gray, pewter, olive, tan, black, and white. Most men already have plenty of black in their closets, so to stand out in style and be more memorable take a break from dreary old black and step into springtime with a colorful new palette. Start by adding a suit or new sport coat in colors like charcoal gray, navy or tan. Many of my high level clients love to elegantly project a look of “selectively famous” for their target markets – especially those specializing in fields like finance, banking, and law. If this is the kind of visual brand image you want to embrace, consider wearing monochromatic tones from head to toe. That means pick a color, and then add various shades of that same color in different degrees and intensities. But remember to add some texture to this particular look so you appear sophisticated and nuanced – not boring. Try wearing a navy suit, for example, with a light-blue herringbone dress shirt. Then top it off with a paisley tie that sports three different shades of blue.

Want a pop of color for your business casual wardrobe or feel like adding some brighter colors to wake up your necktie collection? Add a dash of brighter shades like green, yellow, pink, or blue – if you resonate with those colors and they feel like an authentic complement to your overall style and professional work image.

Stamp Out Boredom with a 2010 Print

Sometimes men become bored wearing solid shirts every day for work and casual dress. But this season you will have your choice of lots of fresh new prints to help you spring fashion-forward in 2010. Choose a few subdued prints to add to your tailored haberdashery look while you give your suit, sport coat, or casual attire greater versatility and comfort. Look for new interpretations of classic prints including windowpane, multi-striped, checks, and gingham. The new checked shirt is really capturing the spotlight this season. While we will of course still see tried and true striped shirts, they will not be as important in 2010 as they were in years past. So a wonderful and inexpensive way to add some fashion flair – and draw the viewer’s eye up to your face, which is your main communication center – is to check out some new checks. Here’s a tip: If you are on the heavy side, you will want to look for smaller, more subtle checks, because these do not make you appear heavier like the bigger and bolder ones may. Or skip the trendy checks completely and wear a beautiful striped shirt, because the vertical lines help to visually slenderize your torso.

Top 5 Must-Haves for Men

1) Tailored Suits and Sport Coats

We are seeing the return of the double-breasted suit and sport coat this season in navy, soft gray, charcoal gray, or the classic pinstripe. It’s great to see this old classic style reemerge, but remember that with a double-breasted jacket it only looks top-notch when you keep it buttoned. Take that into account and consider whether or not you’ll be wearing it during the warmer weather, and also factor in the scale of your frame and physique – because you may look and feel your best in the new 2-button style.

The 2-button suit or sport coat is very stylish this season. While the new slim cut is best left for the trailblazer executives, you will find that the classic 2-button suit is available in many other silhouettes. This type of suit is a great choice for your wardrobe collection because it is a timeless style that you can wear for years without looking dated. If it’s a 2-button sport coat you need to add to your executive collection, shop for a navy, grey, or black color because they will offer greater versatility.

When you head off to the stores for a few tailored basics you should shop for tropical wools, lightweight Italian wools, or a luxury blend of wool, silk, cotton, and linen. These fabrics have a beautiful drape for a dressier look. Any of these will be ideal for the man who wants to be elegant and feel cool and comfortable at work. Depending on your position, your industry, and your business culture, you may be able to go with the traditional formal suit – but nothing says you mean business like a gorgeous jacket!

2) Dress Shirt Style

Designers this season are taking their clues from the weather report. As we finally thaw out from a long winter and start enjoying more blue skies, you’ll also see beautiful blues on the racks and shelves – especially in sky-colored herringbone and checked styles for dress shirts. If you have blue eyes, you will definitely want to wear blue to highlight that asset and give your eyes a larger and brighter appearance. You will also see softer colors in this spring’s professional shirts – like lavender, soft gray, and muted black and white tones.

3) Tie Your Image to Your Brand

Printed ties are the big new trend and will be in every store this spring. They have accents colors in luscious new shades like greens, sky blue, pink, yellow, navy, and camel. Experiment with these to give your neutral-colored suits a focal point of added texture and color. Shop for patterns like paisley, medallion, stripes, lattice, and grid design prints – and find one or two that really resonate with you. A tie is a great way to exude fashion flair and communicate your personal and professional brand, and ties are the main way for a well-dressed man to express his authentic style.

4) Fine-Gauge Knit Shirts & Sweaters

Entertaining a prospective client out on the golf course next month? You will want to dress to impress by showing up in style in a new fine-gauge polo or golf shirt. You may not be ready to retire, but consider retiring last year’s knit shirts. They don’t last through more than a season or two of laundering and dry cleaning before they start to lose their shape and color. Replace them with this spring’s fresh selections to add a little color to your resort wear or smart business casual wardrobe. Many knits this season are in bright tones like lime green, navy, and orange. But if you love a softer look, opt for the new colors of baby blue, pink, or dove gray. Another idea for your smart casual look is to add a new cardigan – but not your daddy’s sweater.

Go instead for a modern interpretation of the enduring cardigan classic for a stylish new way to layer when the weather is a little chilly. A lightweight fine cotton fabric should always be your first choice, and you can layer it over a great checked sport shirt. Pair those up with dress trousers, a smart looking belt, and suede slip-on shoes. When you dress this way in triple layers you add polish and credibility to your presence. But we aren’t looking to add bulk and pounds, so stay clear of that heavier-weight bulky sweater. It will only add visual volume to drag down your springtime image.

5) Neutral Suede Shoes

Many finely crafted men’s suede shoes in neutral shades – that can be worn with lighter neutral fabrics and colors – will appear in stores as we move into spring and summer. Most of the top designers offer these in both lace-up and slip-on styles. If you already have a great shoe collection, this could be the one new item to add this season for your business casual wardrobe. Or wear them for casual elegant evenings out on the town. You will discover that these neutral-toned suede shoes come in buttery soft colors like oatmeal, tan, and light gray – and they are a great way to add some soft but textured style to your professional look. Every woman notices a man’s shoes – so this might just be your big step in the right direction heading into spring.

As a professional image consultant I am always looking for innovative tips I can use to advise my clients on ways to spot 2-3 trends each season to work into their wardrobes. My recommendation to you is this: every trend, every season, is not for every man. Your professional presence projects your self-brand if you are an entrepreneur – and your corporate brand if you are a top level executive. Incorporate a few of these springtime fashion suggestions into your wardrobe to project a new look that conveys a modern edge with a fresh perspective. That’s exactly what your clients and colleagues are looking for in this new decade.

Source by Sarah Hathorn

Thoughts and Applications For Micro-Scheduling Theory

The other day, an academic intellectual re-introduced me to the theories of micro-scheduling. Micro-scheduling is a methodology that maximizes time and can be used for many things. Perhaps you are using micro-scheduling techniques in your personal life, as part of your time management skill set? Micro-scheduling is intriguing so I asked my academic think tank counterpart;

  1. What do you find interesting in micro-scheduling and how are you adding this to your life’s mission?
  2. Are you using it to assist you in attainment of goals?
  3. Scheduling of show times, infomercials, product sales [blue-light Kmart strategy], political ads, loyalty enhancement, cannibalism mitigation of other theatrical events?
  4. How about placement of 3D ads in   magazines , or using this scheme in finite-capacity scheduling modeling, or in combat to create diversionary chaos components?

This micro-scheduling theory holds true to many endeavors and in using it, one could focus on leveraging blitz Strategies in addition to micro-scheduling techniques for full impact, using fewer resources, ad dollars, and it could work with anything from Internet Packet distribution for communication to laser light energy generation combinations along a communication channel. Frequency hopping, data traffic, air-traffic control, etc. etc. can all use this theory to better their efficiency.

Micro-scheduling using specific tried and true data points could also determine when to make a specific point in a speech, to trigger an anomalous reaction from the crowd thus imprinting memory. Micro-scheduling is interesting. It’s always been my belief that one should never waste energy, time or money and stay utterly efficient in all they do. Micro-scheduling speaks to this.

Micro-scheduling concepts taken to the most extreme levels can offer additional imprint value to the potential buyer and thus advertising and marketing executives ought to stand up and take notice. Micro-scheduling techniques, strategies and methods are used in many industries – Why? Because they are so very efficient.

Source by Lance Winslow

Green Office Cleaning and Decluttering – 3 Steps to Do It

Is your office a chaos? Are you tired of having inefficient office cleaning service? If yes, then you’ve got to make your cleaning and decluttering plan. A dirt free and well maintained office always attracts prospect customers and leaves a lasting impression to people who visit your office. Never underestimate the potential of developing your company by maintaining a clean and organized workplace.

Follow this list of green cleaning and decluttering tips

1. Declutter by using archives. If old files are still lying on your office table or still cluttered in your drawer start archiving them into another file cabinet. Include outdated documents,   magazines , newspapers, directory books and other unnecessary files. Remove all the office materials and equipments that you are no longer using. Keep them in your stock room or better yet sell them to recycling centers to save space in your office and earn money.

2. Schedule a general cleaning once a week or twice a month. Daily cleaning is not enough, sometimes the hidden areas are not properly cleaned. It is better to thoroughly clean the entire workplace for better environment.

3. Hire a green office cleaning service. Don’t be content with the traditional commercial cleaning. Integrate green cleaning to improve the health of your workers and the natural environment. If you don’t have the resources, you can just simply hire a green office cleaning service which is more rational than struggling with the cleaning chores.

Start that green and clean environment in your workplace and foster a better environment for high productivity level. By doing this, you are not only keeping your office safe but helping save the environment. Do this as your personal responsibility to our planet earth.

Source by Denchi Minh

Dining When in Vacation – How to Save Some Money

Get in early

Here are some tips to dine while in vacation that will help you save some money. If possible, make advanced reservations, especially for popular restaurants. When you are in town and plan to check out the talked-about spots, you might be dismayed to discover that they are already booked during your stay. Whenever you can, eat during non-peak hours. Keep in mind that the prime time for lunch is 1:30 to 2:00 pm, while for dinner; it is 5:30 to 8:30 pm (right after the early shows). With regard to time, you should have a lot of time for yourself, especially when you want to catch a show.

Save Money

Perhaps you want to try out the specialties of a celebrity chef, however you spent a lot at the tables. Search online for the high-profile restaurants that are open during lunchtime. Most of the time, the more exotic and interesting dishes are served at dinner, but the meals during lunchtime are not so far behind, and the best part is that they cost two-thirds less.

Forget About the Grandiose Stuff All in All

Who says you cannot enjoy your vacation with late-night specials or a full steak meal that costs merely a few dollars. These, too, can contribute to a great experience. If you are not happy about the prices (that have gone up), you can still manage to eat cheap, yet decent meals,(especially if you plan on eating food to fuel up) across town. For budget finds, check out the free magazines and the local newspapers given away at the reception desks of hotels. You may even find money-saving coupons from these sources.

Also watch out for weekday night specials. A lot of high-end restaurants give prix-fixe menus during off-nights for a considerably less amount. Though you may not have the chance to try the truly extravagant meals, you will still experience the good life.

Final words

Even as you welcome the arrival of numerous designer chefs, you will observe that many of them are just re-creating their specialties (at times not even close to that) from somewhere else instead of creating something totally new. Even if we want to persuade you to splurge at such places, please keep the mom-and-pop places in mind that struggle to survive in the midst of the machines of big hotels, and which create what comes closest to the real local quality.

Source by Matt McWilliam

Stanley Abernathy – Only When I Think of You

Only When I Think of You by the jazz extraordinaire and showman Stanley Abernathy is a release that connects with the audience on many different levels.

Only When I Think of You: Eaazy, Only When I Think of You, One For Blue, I Ain’t Call Yawl, Sparkle, That Night Last Summer, This Train, Lady From Biloxi, Miles Ahead, Lastnite Home, Cristo Rendento, Eaazy

Personnel: Stanley Abernathy: Trumpet, B-flat Pocket Trumpet, Flugelhorn, Muted Trumpet, Keyboards, Programming; Milton Price: Sync Bass, Bass, Programming, Keyboards; Joe McKinney: Keyboards; Thomas Bingham: Guitar; Tamala Carmon: Vocals; James Bolden: Trumpet; Melvin Jackson: Tenor Saxophone; Walter King: Baritone Saxophone; Johnathan Maxey: Keyboards, Programming; Leonard Jones: Programming

‘Only When I Think of You’ was produced by Stanley Abernathy and Milton Price and is a Baby Boy Production released on the Endys Alyad Music label. Stanley Abernathy has a long music ‘rap’ sheet having played with the likes of Pacific, Gas and Electric, Gladys Knight, Nancy Wilson, Sammy Davis Jr., Bobby “Blue” Bland, and his current engagement with the legendary B. B. King. In addition, he has played on 4 Grammy winning recordings. Music is not just in Stanley’s blood, but it is his being and his soul.

Stanley has a very broad and diverse experience base from blues, rock, jazz, and R&B, so when he was working on a set of music that would eventually become ‘Only When I Think of You’, he arranged a release that was a ‘smooth jazz’ record, but as he stated, “I did it in a way that did not dilute the music.” He was targeting this release to a general audience of listeners, he did not want to make a release that would only be appreciated by a niche audience of die-hard jazz and blues fans; he wanted his music to be heard.

The intro is a short but funky track entitled Eaazy, this track is followed by the title track Only When I Think of You, which is a soft smooth jazz track with stellar vocals from Tamala Carmon. The track One For Blue steps it up with Stanley on flugelhorn and mute trumpet and the combination creates a stirring sound with a bit of mystery. I Ain’t Call Yawl carries the big band horns as the BB King Horns join Stanley on flugelhorn and the result is lively, catchy, and a fun track. Stanley slows it down and covers the song Sparkle with a scintillating horn combination blending the sounds of the trumpet, muted trumpet, and flugelhorn.

The tracks That Night Last Summer, Lady From Biloxi, and Lastnite Home are a fusion of smooth jazz and contemporary jazz with a sassy horn section. The track This Train is smooth jazz once again calling upon the sexy vocals of the talented Tamala Carmon, and a bit of spice from Stanley on flugelhorn.

What is truly impressive is Stanley’s arrangement of the flugelhorn, trumpet, pocket trumpet, and muted trumpet to elicit different sensations throughout the release; it shows that he is a true showman and knows how to connect with his audience.

Source by E. F Nesta

Shout At Your Customers – They’re Hard of Hearing!

Some people say we live in the Information Age.

I call it the Distraction Age.

My new hometown is Distractionville. Everything and everybody shouts, “Hey, look at me!”: E-mail, Internet, TV, telephone, newspaper, radio, family and friends. The Distraction Faction is as bright as the midday sun and louder than a freight train in Distractionville.

I have had conversations lately with many small business owners about promoting their businesses for more sales. Traditional methods of advertising are more expensive than ever for the results they offer. Newspapers,   magazines , radio,TV and Yellow Pages worked well in the past but due to the increasingly shortened attention spans in Distractionville, these methods for getting information to your customers aren’t getting results.

Business owners tell me they are often exasperated when their regular customers tell them about buying goods or services from another vendor that are readily available from their own businesses. The owners think what kind of customer loyalty is that for all of the service I offer to you? The owners say to the customers, “We offer that, too, you know”.

“I didn’t know you did that!” is the response from the customer.

Even if the customer should have known from your previous marketing efforts, it doesn’t matter. The sale is lost forever.

How can you get your message heard and seen in Distractionville? Consider increasing the decibel level of your business by using some of the following ideas adapted for your business:

-A florist offers to put bosses on a tickler list for advanced contact and products for secretary’s day for next year.

-The tire shop presents a coupon book of free tire rotations with every sale of new tires to get customers back for oil changes, brake inspections, etc.

-The dress shop calls its best customers to annouce the fall line is in with the customer’s size in stock.

-The computer repair service mails post cards to customers with older systems annoucing a special on systems upgrades and wireless networking.

-The coffee house offers coupons to each customer for a discount on its fresh baked blueberry muffins for the next visit.

-The lawn service puts door hangers on current customers’ doors with weeding and edging service information.

The solution for promoting all of your business goods and services to your existing customers is simple. Find new ways to tell them what you do. Then tell them again a different way. Then to be heard and seen above the roar of the crowd of Distractionville, tell them one more time.

Three easy steps:

1. Do it

2. Do it

3. Do it

Source by Doug Emerson

Ladies, Can These 2 Mental Factors Get You Back Into Fitness In No Time?

Unless you’re already physically active and into sports, chances are it’s usually hard to get motivated, get off the couch and exercise. We’d like to think that this isn’t the case especially when we stop and notice all the benefits of exercise.

* Exercise strengthens your heart.

* It helps in lowering blood pressure.

* It reduces the risk of diseases such as diabetes, obesity and high cholesterol.

* Boosts your flexibility and balance.

* Makes your bones stronger, gives better toned muscles and healthier joints.

* Helps in reducing levels of stress and depression.

* Improves your sleep quality and much more…

You’d think there are enough reasons to get all excited about exercise. It’s just that when you stop and look at the people around you (your colleagues, neighbors and relatives), it’s clear that many of them still struggle when it comes to making exercise a part of their daily lives.

It’s very easy to come up with excuses for skipping your next workout. I hope that’s not the same with you.

Regardless, the following suggestions could help you stay motivated. This is especially important when you’re just getting back into fitness or just getting started:

1) Set Attainable Goals And Get Started:

OK. So you’d love to get rid of any trace of cellulite, attain slim hips, develop a flat toned tummy and have sculpted thighs.

That’s great! Keep up the positive attitude but don’t try to achieve a total body transformation in just three weeks! We’re not going to tackle “how to reach your goals” in this article. I just want to give you something to keep in mind:

“Unless you’re already exercising regularly then

the first two to four weeks will be the toughest

to break through.

That’s why you’re first core focus should be

on making it a habit to exercise regularly… and

set you’re target on getting through the first

few crucial weeks”

Here’s some insight:

“It usually takes about 1 month of regular exercise before

your routine starts becoming second nature”

Prevention Magazine

Action point:

Make a firm decision (a really firm decision) that you’re going to exercise for at least three days a week starting next week (this week’s even better).

Look at your schedule and treat your workouts as though they’re appointments you can’t miss. If you’re just getting back into the exercise habit, it’s best to avoid going over four workouts a week.

It’s also a good idea to have a break between those workout days to give your body some time to recuperate. That way it won’t feel mentally overtaxing.

Listen. For that crucial first week, I don’t care if you exercise in the mornings, afternoon or whichever time you set aside. I don’t care if you exercise for 15 minutes or 40 minutes. Just make sure you get started on it.

Even a mere 15 minute walk can do the trick. Remember, our focus is on making this a habit.

Trust me. As you get near the end of your first two or three weeks, you’ll be loving it. Exercise is a sweet sort of addiction. After exercising, your body releases “feel-good” chemicals that’ll set you on some kind of mental high.

You’ll feel relaxed and energized. As you go through you’re first week, keep your eyes set on how great it will feel at the end of that week.

What happens after those first few weeks, you ask? Well, you’d need to readjust your goals and plenty more. I’ll be leaving this for another article so make sure to sign up (you can do this by going to

2) Have An Excuse Busting Attitude:

Honestly, it’s too easy to come up with reasons why not to exercise. Making excuses is a favorite pastime of mankind. Really!

That’s especially true if you’re at home and you can’t switch off the TV because something good is showing or it’s too comfy and warm inside the house or there’s too many things that need to be sorted out and taken care of.

See what I mean? How can exercising compete against these excuses?

If this is your attitude, then setting aside a few minutes will put you on the right track (even a mere 15 minutes to start with can be great). Put on your trainers or suitable sports wear and just get out and walk around if you’re still unsure about committing yourself to a gym.

Take a look at everything around you. You might be surprised at how interesting it is to watch people. You can use this as a motivating agent. Everyday is a new chapter. Choose a place that’s pleasant and nice to visit.

If you’ve got lots of excuses to use at home that are written down in your diary, try putting your trainers in the car. Load a towel and pick up a bottle of water. Now you can simply park in a nice spot and get a few minutes of exercise before you get home.

This is a simple way to help you avoid all those little excuses.

The point is that it’s normal to come up with excuses to avoid exercise (especially at the beginning when you’re body isn’t used to it yet).

So, whenever you notice yourself jumping into “put off my exercise” mode, stop, right down that excuse and figure out how to bust it.

This doesn’t have to be a complex plan. Simple pointers that you can work on are best in this case.

Ok, now it’s time for action. Pick up these tips and work them… twist them to fit your own lifestyle and personality. Whatever you do, give it a try and get started today.

Source by M Jamal

Day to Evening – Tips For Transforming Your Look With Ease

Have you noticed how some people at work seem to look great during the day and when you have an evening work function look even better? They seem to be able to transform themselves with ease. On arrival at the conference they seem to have a small case and yet look as though they have a whole wardrobe with them. On the other hand you have taken a much bigger case, many more clothes and yet still feel as if you haven’t quite got the right clothes and accessories with you. By reading these tips you too can move from day to evening with ease too.

1. Attitude – Rather than feeling that you never look your best, start believing in yourself. Believe that you are the best dressed in the room, this will help your confidence no-end.

2. Plan – If you have a work to evening function, plan in advance (up to a week) what you could wear. Try on the day outfit and transform it into the evening outfit, including the shoes and the accessories. You might find that just one item needs changing, for example a necklace. By planning in advance you’ll have time to look in the shops for that piece.

3. Detail – There is much truth in the saying ‘The devil is in the detail’. When you are trying on your evening outfit, look in a full length mirror or get a partner or friend to take a digital photo for you. Concentrate on the details of the photo. Is there anything that you could do to change an acceptable image of you into one that wows?

4. Dress – One of the easiest transformations from work wear to evening wear is a dress & jacket combination. A simple day dress in a colour that suits you, with a matching or co-ordinating jacket can look very smart. By keeping the dress for the evening you could change the jacket to something dressier or swap it for a wrap & you can change the shoes for something more strappy or glitzy. Add an eye catching necklace & /or ear rings to pull the whole evening look together. The effect can be so different that colleagues will hardly notice the dress that you wore in the day.

5. Make-up: Your make-up during the day may be understated. By making more of your eye make-up and adding a flash of bright lipstick you will complete your overall transformation.

6. Bag: If you have a briefcase or a large bag in the day, then pack a small clutch bag for the evening. There are some great shapes and styles for eye catching pieces around at the moment.

7. Walk into the evening event feeling a million dollars. If you really love your look yourself you will convey that image when you walk into the room.

If you need feel you need help with finding styles and colours that really work for you then treat yourself to an image consultation. An image consultant can help you to portray the successful person that you are through your appearance and after your visit you are likely to wonder why you didn’t do this years ago!

Source by Janet Major