Advice on Fitness



Do you find it to be a struggle to complete all your scheduled workouts? You can usually get half of them during the week but not all.

What can you do to get better?

You'll benefit from better time management, planning, and an "accountability partner." Generally, if you've made it this far, you're probably not lacking in motivation.

You want to do this, otherwise you wouldn't care enough to be reading this right now.

What I usually see clients struggling with, is balancing the overwhelming demands that their work, family, and other responsibilities take on their lives.

Remember, if you don't put this (i.e. your health and fitness) as priority #1 in your life, you'll be no good to anyone else and much less productive in everything else you do.

You're no good to anyone by being a martyr. Love yourself enough to take care of YOU. Conversely, when you DO put your health and yourself first, everything in your life will improve. You'll feel better, and you'll be able to give more to everyone around you and be more productive in your career.

Now that I've hopefully got you pumped up, let's talk strategy. Morning workouts are generally the best idea for busy folks. It's a great time, when there is no work, no family, and no other social obligations. All you have to do is make sure you get to bed early enough to get up and hit it first thing before the rest of your day.

Also, you'll benefit from having an "accountability partner." This may be a coach, a friend, a workout partner, your spouse, doesn't matter, just someone that you report to and check in with on how you're doing with following through with your plan.

If your planned (scheduled workouts) aren't working, then you've got to make some changes. Don't give up, keep making changes until you've got it right.

Aerobic-this means "requiring oxygen." Aerobic metabolism occurs during low intensity, long duration exercises, like jogging.

Antioxidants-small compounds that minimize tissue oxidation and help control free radicals and their negative effects.

Body composition-the percentage of your body weight composed of fat compared to fat-free mass.

Calories-the unit for measuring the energy value of foods.

Essential fatty acids-fats our bodies can't make, so we must obtain them through our diets.

Fructose-the main type of sugar found in fruit.

Metabolism-the use of nutrients by the body. It is the process by which substances come into the body and the rate at which they are used.

Saturated fats-bad fats that raise cholesterol levels in the body. Examples include: animal foods and hydrogenated vegetable oils, such as margarine.

Unsaturated fats-these are the good fats. They include the essential fatty acids linoleic and linolenic. Main sources include plant foods such as sunflower, and flaxseed oils.




Don't Miss This Article on Risk



By Shawn Connors


Like most of you, I've been glued to news of the missing (as of this writing) Malaysian Airways jet for the last few days. It's a gripping story. Mixing tragedy with mystery is impossible to ignore.

For the families of the missing, this is a terrible ordeal. For the rest of us, there's something strange about how we cover events like the missing plane in the news.

Flight 370 disappeared Saturday with 239 people aboard. Using annual averages, 10,500 people have likely died from malaria since then. Four thousand have died from traumatic injuries, and 16,500 from tuberculosis. In America alone, 9,900 people have died of heart disease since Saturday. Just under 600 died in car accidents. Two hundred and fifty were likely murdered.

Yet virtually none of their stories made the news, and not a single one drew anywhere near the attention that Flight 370 has.

Most of us have a flaw when reacting to risk: Threats like plane crashes, which are statistically insignificant but rare, grab our attention and scare us more than those that are deadly serious but common, like heart attacks and car accidents. The gap between the things we worry could happen and what's actually happening around us can be huge. Some estimate that as many as 20,000 Chinese coal miners die each year, nearly all without a word from the media. But if one died in a nuclear power accident, it would be global news for decades. If the U.S. news focused on the biggest threats we face, it'd write about almost nothing other than poor diet, lack of exercise, and car accidents -- which are probably three of the least covered topics.

Coming to terms with the fact that nearly all of us are bad at assessing risk is vital to managing money. This is especially true because money is emotional, taboo, and many of us are financially illiterate and borderline innumerate.

Paul Slovic runs the Decision Research Institute in Oregon. He's spent his career studying how people judge risk. Slovic's research shows that people overestimate risk when a danger has a handful of qualities, including: 
•Catastrophic potential: Lots of people affected at once, rather than in small numbers over time. 
•Familiarity: A risk that isn't common knowledge. 
•Understanding: A sense that something isn't well understood by experts. 
•Personal control: A sense that danger is outside your control. 
•Voluntariness: Something can do harm even when you don't voluntarily put yourself in danger. 
•Children: Mention the word children, and panic multiplies. 
•Victim identity: As Joseph Stalin said: "One death is a tragedy; one million deaths is a statistic." 
•Origin: Man-made risks are viewed as more dangerous than natural disasters.

You can imagine how these fit into finance.

People dread a big market crash because it affects everyone at once, but pay little attention to our abysmally low savings rate, which ruins individual people's financial lives slowly over time. We panicked over the flash crash in 2010, not because it was a big deal, but because it was a new, mysterious risk that we knew little about. And when you hear anecdotal stories about individuals fleeing the stock market in 2008, it sounds much more distressing than the reality of 97% of investors not fleeing the market in 2008.

In all of these cases, people focus on the wrong risks -- or overestimate risk and damage happening around them -- which leads to overreaction at the worst possible time. The best example of this comes from German professor Gerd Gigerenzer, who showed that the increase in car travel stemming from people's fear of air travel directly after 9/11 likely led to an increase in traffic fatalities measured in the thousands, and possibly more than the number of actual 9/11 victims. There's hindsight bias in that observation, but obsessing about a small risk while ignoring a much larger one is par for the course in human behavior. "People jump from the frying pan into the fire," Gigerenzer wrote.

In investing, high-profile risks that we talk about all the time, like whether stocks are going to fall next month or whether a company is going to miss quarterly earnings, aren't nearly as dangerous as the slow-burning risks we habitually ignore. Take these three.

1. Fees 
Vanguard shows that if your investments earn a 6% annual return, a 1% management fee will reduce your account balance by half over 50 years. I can't imagine how many investors would shriek at a possible (and temporary) 50% market crash, but don't bat an eye at a fee that will guarantee them the same result with no chance of recovery.

2. Trading too much 
Investors who do the least will likely do the best over time. For the huge majority of people, investing a set amount of money each month consistently over a long period of time will outperform any trading strategy they attempt. The evidence on this is overwhelming. It's so overwhelming that I think the single biggest risk you face as an investor is that you'll try to be a trader. It's the financial equivalent of drunk driving -- recklessness blinded by false confidence. "Benign neglect, bordering on sloth, remains the hallmark of our investment process," Warren Buffett once said. It probably should be yours, too.

3. Not saving enough 
The personal savings rate is currently about 4%, which is half its long-term average. That statistic poses a way bigger risk to people's finances than the numbers that get thrown around showing how overvalued the stock market is. Most people spend too much time trying to become a better investor and not enough time trying to save more money. That's especially true if you're young. As the saying goes, "Save a little bit of money each month, and at the end of the year, you'll be surprised at how little you still have."

More financial misery has been caused by ignoring these three risks than has in nearly all the irrelevant risks the investment media writes about all day long. Not realizing this is why most of us are bad at assessing risk.





Can You Increase Height After 18? That's the Big Question



By Seth Pittman

If you remember well, your teacher told you in science class that girls do not grow taller beyond the age of 18 years; it is to say beyond puberty. Boys who enter the growth phase a little later than their counterparts continue to grow right into their early 20s. How then would manufacturers of height growth supplements justify their claim to help you add inches as an adult? Should we write them off as scams? Not really.

What we know and what we've learnt has a missing link. Most girls stop growing taller at the age of 14 while boys stop adding inches by the age of 18. By this age, boys and girls have grown to 99% of their body's growth capacity. Thus, the body has not completed its full growth and will continue growing to attain this 1%. However, you must realize that the increase in height will not be as significant and drastic as the teen years when you suddenly "shot up". The maximum growth in height you will achieve might be between 2 and 6 inches; rarely more than that. Besides, factors such as genetics also have a major say in how tall or short a person will be.

But, the good news is you have a chance to increase height (this 1%) upto the age of 30 years. So, if you're above 18 and are deeply disturbed by your short stature, don't waste time. Read on for tips and start working today.

What is the way to grow taller after 18?

Exercise, exercise and only exercise holds the key to increase height. Exercise activities enable the bones to stretch and thereby help to lengthen one's appearance. You should do exercises that elongate the spine and the leg joints muscles.

The easiest exercise involves hanging from a bar. Make sure the bar can take your weight to avoid mishaps. You can hang for 20 minutes to half an hour. Divide the total time into sets to give the exercise a more structured approach. You can make the activity slightly challenging by not simply hanging but also trying to raise your legs up to the bar. Swimming, Pilates and yoga are other exercises that will help grow in height. In addition to this, you can perform bow downs, toe touches, standing twists and side bends.

We would also advise you to eat right because a diet rich in vitamins supports the body's natural capacity to grow while at the same time supplementing one's exercise efforts. One should eat a diet rich in green leafy vegetable and dairy products because they are rich sources of calcium. You should also eat fruits rich in vitamin D as it enables better absorption of dietary calcium.

All your efforts will fall flat if you do not sleep well. The primary reason is because the Human Growth Hormone (HGH), the hormone that regulates height and growth in the human body is synthesized when you are asleep.

So, to sum it up, it boils down to regular exercise, a healthy diet, a regular sleep schedule and a boost in the production of the essential Human Growth Hormone.


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How To Choose The Best Air Ambulance Provider



Traveling abroad and getting sick or injured and trying to get back home is not something we all think about when planning a trip. The truth is you may never think about this until you actually are faced with a real-life emergency and you're out of the country, away from familiar doctors and the healthcare you've become accustomed to at home.

If your loved one becomes seriously ill or injured and you cannot find an air medical flight home, the best thing you can do is to contact the U.S. Embassy in that country. They will have names of reputable air ambulance companies that have the capability to fly internationally.

There are many companies that provide this service. Before you pick one, you'll want to do some research on the company. So what do you ask? We've compiled some information to help you with your search:

Licenses and Safety:

Are they licensed? All air ambulance carriers need to have a current license to provide service. What is their safety record? Only the best air ambulance charter companies get rated by ARG/US. This safety rating assures that you're dealing with a company with no accidents.

Owner vs. Broker:

Another important consideration is whether you're dealing with an air ambulance broker or an owner/operator. The difference between the two is that a broker finds an aircraft for you; the owner owns and operates their own aircraft. You want to choose the owner/operator. They maintain their aircraft and are familiar with them, knowing their safety record, maintenance history and more. A broker won't necessarily know the history of the aircraft they find for you.

Medical Crew and Flight Crew:

Be sure that there will be trained, specialized medical flight crew on board. Medical personnel on an air ambulance should have specialized training and hold additional certifications that regular RNs or paramedics don't have. Flight nurses and flight paramedics are trained on flight physiology and know how to operate the special medical equipment used in an air ambulance. Flight crews should be very experienced in the type of aircraft being flown have a current medical and have experience flying internationally.

Services to further assist you:

Some air ambulance companies act as a concierge and set up every aspect of the transport. They arrange ground transportation, help with baggage, and contact your insurance company for you. Some have on-staff attorneys that can be an advocate for you and handle any resistance from your insurance company.

Types of aircraft:

If the company has the ability to fly internationally, chances are they will be transporting the patient in a business jet. Find out what kind of jets they use, how many pilots will be on-board, whether there is enough room for family members, baggage and in some circumstances, a pet.

Cost:

Find out if there will be any out-of-pocket cost involved or whether insurance covers the flight. In some circumstances you may required to put down a deposit.

Doing your due diligence will pay off and you'll find a reputable air ambulance provider. It would be a good idea to find one before your next trip. Another thing you may want to do prior to a trip is to call your insurance company and find out if you're covered for air ambulance service ahead of time. If you're not, look into trip insurance that covers air medial transports. An internet search should bring up several to consider.


Douglass Swan, an Angel MedFlight- Best Air Ambulance writer based in the Scottsdale, Arizona office. Angel MedFlight is a leader in worldwide air medical transportation and medical flights. You can read more tips about choosing an air ambulance company by visiting http://blog.angelmedflight.com




Spice Up Your Exercise Routine




Do you find it difficult to find motivation to go to the gym? Are you bored of your current exercise routine? Are you no longer seeing results despite faithfully working up a sweat? If so, it is time to spice up your exercise routine. Changing your routine will help eliminate boredom and help to avoid the dreaded plateau. Make exercise fresh and exciting again with a few simple changes to your workout program.

Routine Spice Up #1: Change the tempo 
Instead of lifting all your weights at the moderate tempo of two seconds to lift and three seconds to release, change the speed of your lifts. For one workout, try lifting as fast as you can while still maintaining proper form. Slow down the tempo during your next workout. Try taking 5 to 10 seconds to lift, hold for 5 to ten seconds and take the same to release. You will be able to do more repetitions when lifting quickly and fewer reps when lifting slowly.

Routine Spice Up #2: Add instability 
Adding instability to a workout is a great way to alter your routine and improve your balance. For example, you can try standing on a wobble board or BOSU ball while doing biceps curls. If you usually use a bench to do a dumbbell pectoral fly, try using a stability ball instead. Doing an exercise with one leg or arm at a time can also add instability. For example, instead of doing a standing overhead shoulder press with two arms, use only one arm at a time. For an extra challenge, use only one arm while balancing on one leg. When decreasing the stability of exercises, make sure to stay safe. Choose variations that you are comfortable doing, or ask someone to spot you. You may also need to decrease the weight you are lifting while if you are making your exercises less stable

Routine Spice Up #3: Vary the equipment 
Gyms have a wide variety of equipment to use. Add spice to your routine by using different equipment to do a similar exercise. Instead of always using dumbbells to do biceps curls, use a tubing band. If you usually do your chest press on a machine, try using a barbell and bench, or use cables. Try incorporating a medicine ball into your abdominal exercises, or move your floor crunches onto a stability ball.

Varying your routine is crucial to keep motivated and to keep seeing results. With a little imagination or help from a qualified fitness professional, you can modify your routine to reach your fitness goals.





What Do Scientists/Nutritionists Say About Fish Oil As a Supplement?


 
Scientists and Nutritionists are Researching the Benefits of Fish Oil Supplements
Some of the latest research in fish oil supplementation is very exciting for those who wish to do all they can to improve their health and to lose weight. There are a large number of benefits, and some of the latest research includes using fish oil as an appetite suppressant, a substantial amount of research on better mental health from long chain fatty acid supplementation and also for prevention of insulin resistance and high levels of fats in the blood.

Fish Oil Research Indicates Promising Results for People With Insulin Resistance
High sugar diets (as many people in the western world consume) lead to elevated levels of blood fats, and the inability of the body to regulate blood sugar levels (insulin resistance). Some of the latest research, by Bremer and Stanhope, in a study titled Fish oil supplementation ameliorates fructose-induced hypertriglyceridemia and insulin resistance in adult male rhesus macaques (PubMed.gov) has indicated strong evidence that fish oil supplementation negates the effects of a high fructose diet. The results of the study were that after omega three and omega six supplementation, study subjects had lower blood levels of fats and insulin resistance was also negated. This is promising research for people with diabetes or pre-diabetes. Fish oil is a safe supplement, and people with any insulin or endocrine related problems should talk to their doctor or nutritionist about taking fish oil to help them manage their condition.

Mental Health Improves Greatly After Adopting A Mediterranean Diet
A study by Parletta and Milte titled Nutritional modulation of cognitive function and mental health (PubMed.gov) reviewed a number of research projects which demonstrated clear evidence that adopting a diet rich in the consumption of fish and omega three and six oils (Mediterranean Diet) showed marked improvement in the mental health of research participants. They acknowledged that people with mental health issues typically have a poor state of physical health, however after improving their diet, and including the consumption of fish products their mental and physical health improved.

Fish Oil Supplementation is a Safe Appetite Suppressant, Study Shows
Harden, Dibble and Russell have released a research study (Long-chain polyunsaturated fatty acid supplementation had no effect on body weight but reduced energy intake in overweight and obese women) (PubMed.gov) where the effects of fish oil supplementation were measured in a group of obese research participants. The participants who were part of the group who were taking long chain fatty acids as a supplement indicated a significant reduction in the amount of calories they were consuming, compared to the group not taking fish oil supplementation. This indicates promise for people considering taking appetite suppressants, and fish oil supplements provide a safe and effective alternative to other chemical agents. People considering appetite suppressants to lose weight should discuss this with their doctor or nutritionist.

Long Chain Fatty Acids as a Safe Nutritional Supplement

Omega Three and Omega Six Oils have a long history of being a safe nutritional supplement. A nutritional supplement is meant to supplement a diet, and not replace nutrients that should be consumed as part of a healthy balanced diet. People considering supplementation and improving their health, including managing diabetes, improving mental health, and using an appetite suppressant to lose weight should discuss any health concerns with their primary health care practitioner. If a person has any concerns about his or her diet, it is best to discuss it with a registered nutritionist who can provide timely advice and help tailor an individual and safe eating plan.


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