About mr_hoang

27 vietnamese edmonton, alberta Canucks fan

Five Ways to Find More Time to Exercise

When it comes to exercise, we all have good intentions. First, we make a decision to exercise, next we announce it to the world, and finally, we decide to go all out and purchase new equipment, clothing, or even a gym membership. Then something happens, or rather does not happen. We cannot seem to find the time or the desire to finish what we wholeheartedly started.

Whenever we incorporate something new into our life, whether it is diet or exercise, we must first realize that it is, in fact, new. We must incorporate a new habit into our lives on a daily basis. And, therein lies the problem. We are so stuck in our patterns that we do not even begin to know how to add something else onto our to-do list.

1. Put It in Writing – Put the word exercise or Zumba or power walk on your calendar in bright red ink. Pick a date and time every week and put it everywhere from a cell phone reminder to an email to yourself. Putting things in writing seems to have a commitment to accomplish that task attached to it.

2. Review and Replace – Rather than trying to cram one more thing into an already hectic schedule, examine that schedule and see what you can delete and replace with your new-found love of exercise. Perhaps an hour of Facebook time or game playing on the computer can be deleted and exercise put in its place. Do these things only on the weekends and free up some time for exercise during the week.

3. Take a Good Look at Your Schedule – Perhaps you could go to bed 30 minutes earlier, three times per week and get up 30 minutes earlier three times per week. Not only will you see that this minor shift will give you the extra time in the morning, but it will change the entire outlook of your day.

4. Give Something Up – Often times when we want to achieve a new goal we fall short because we are not willing to give something up. We want to add this new goal to an already packed calendar. Perhaps, giving up Happy Hour every other Friday or giving up sleeping late two Saturdays per month will do the trick.

5. Lunch Hour – Take a good long hard look at your lunch hour. Is there any way that you could take 30 minutes for a brisk walk and then the other 30 for actual eating? The phone calls you were going to make or emails you were going to send will be there waiting for you tomorrow.

Whether you realize it or not, finding more time to exercise is not simply a matter of time, it is a matter of practice, thinking, and creating as well. When you have the incentive, you will find the time.

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The Importance of Cardio Exercise

Many individuals view cardio exercise as a form of torture. However, if you inform yourself of all the benefits cardio exercise has to offer, you may well change your view. Cardio exercise is not only for super athletes training to run marathons. The benefits extend out into many areas of your lives beside physical fitness.

Cardio: A Heart Healthy Choice

One of the main benefits of partaking in cardio exercise is that it does wonders for your heart. Cardio gets the blood circulating and pumping to your heart. Your heart is a muscle and needs to be worked out just like any other muscle. Just because you cannot see it, does not mean it is not in need of some tender loving care.

The stronger you make your heart, the better it will work for you. Your heart will not have to pump as hard to get the job done. Walking uphill or up and down stairs can leave you short of breath but if you partake in cardio exercise, you will notice that this will change.

Cardio for Maintaining a Healthy Weight

Cardio exercise also benefits everyone as it enables you to maintain your metabolism and, therefore, maintain a healthy weight. Obesity is a crisis in our nation today and cardio exercise is an excellent place to start – along with diet, of course. Cardio burns calories and gets the heart pumping. Cardio exercise will assist in weight loss; however, it can also assist in maintaining it. It is a win/win situation.

Move Faster to Sleep Better

Cardio exercise has been known for its fast-paced, energetic movement. This also assists you in sleeping better at night. Studies have shown that people who partake in cardio exercise have fewer sleep issues.

The better you sleep, the more energy you will have for cardio. The more energy you have for cardio the more benefits you will reap.

Reduce Stress

Many individuals in today’s multi-tasking, high-paced life tend to turn to things such as alcohol, overeating, or smoking to reduce stress. However, those things may work temporarily but they do not work in the long run – they hurt your body.

Cardio exercise promotes the release of endorphins, which are natural mood boosters. Once you start incorporating cardio exercise into your life, you will see a natural boost in your mood.

Fewer Diseases

Cardio exercises reduce diseases such as:

* Heart disease
* Lung disease
* High blood pressure
* Diabetes

With all these benefits, it is easy to see why including cardio exercise into your weekly routine is a wise choice indeed.

Top 10 Reasons to Have an Ezine

  1. Establish yourself as a trusted expert. People search online for information and will look to you, as a subject matter expert, to provide it to them. Every week (or whatever schedule works) provides an opportunity to build on this, while reinforcing your brand.
  2. Build a relationship with the people on your list. It’s common knowledge that people like to buy from people they like. By using ezines to connect with readers in their homes, you can develop a relationship of familiarity and trust. Be sure to share a little about yourself or your company in every issue, whether it is an anecdote, event, or employee spotlight.
  3. Keep in touch with prospects and clients. Consideration should be given to eventually developing two ezines: one for prospects and one for clients, as each require different information. This is a great way to notify your readers of weekly specials or upcoming product launches, offer new articles or customer stories, and provide links (or urls) to updated FAQs, blogs and splash pages.
  4. Drive traffic to your website or blog. As noted in #3, remember to call attention to new blog posts or other changes to your website with links directly to those pages. Remind readers of your online newsletter archives. Promote special sales (maybe with discount coupon codes only for subscribers) with a link to the sales page. Use links to turn your ezines and newsletters into ‘silent salespersons’– driving traffic to your website and building your lists around the clock.
  5. Build content on your website. Make a habit to adding your ezines and newsletters to your website in an archive area. This serves a several important purposes:
    • Visitors can read an issue or two to determine if your ezine will be of interest to them, which could help to increase sign-ups and potential sales.
    • If you optimize your article placements, you will not only make your website ‘meatier’, but you’ll also bring new traffic from the search engines.
  6. Get feedback from your readers. Make it easy for you to stay in touch with prospects and customers and vice versa. Ask them to take action and comment on your articles and offers. Conduct polls and surveys. Start a ‘Letters to the Editor’ column in your ezine. Feedback allows you to fine tune your messages, target your marketing, and expand your product line. It’s also great for relationship building!
  7. Develop an information product. If you deliver your newsletter once a week and include two articles, at the end of a year you’ll have 104 well-researched articles in your portfolio! Pick the best-of-the-best and turn them into a bonus ebook for opting-in to your list, submit to download sites to build your list, or sell in PDF-format!
  8. Grow your mailing list. Let your ezine subscribers work for you. Be sure to remind your readers that it’s okay to forward your newsletter to anyone they’d like. In addition, it’s important to include sign-up instructions for those who received your ezine from viral marketing methods. A simple line titled, ‘Get Your Own Copy of XXXXXX’, with a link to your squeeze or opt-in page is all it takes!
  9. Gather demographic data. By offering surveys, feedback forms, and niche reports, you’ll be able to get valuable information about your prospects and customers. Learn what makes your readers tick, how to better serve them, and how to give them what they want. Make sure they become repeat customers!
  10. Save money! All of the above benefits of publishing an ezine are free or almost free. The small cost of a top-rated ezine publishing system is nothing compared to the cost of brochures, business cards, advertising, direct mail, pay-per-click or other means of promotion. Not only that, but someone has to manage that production! Because your newsletter is delivered online, you can grow your list to be as large as you want without worrying about the expense. Bottom line − it’s proven that email marketing is the most cost-effective marketing solution for companies just like yours!

Five Ways to Find More Time to Exercise

When it comes to exercise, we all have good intentions. First, we make a decision to exercise, next we announce it to the world, and finally, we decide to go all out and purchase new equipment, clothing, or even a gym membership. Then something happens, or rather does not happen. We cannot seem to find the time or the desire to finish what we wholeheartedly started.

Whenever we incorporate something new into our life, whether it is diet or exercise, we must first realize that it is, in fact, new. We must incorporate a new habit into our lives on a daily basis. And, therein lies the problem. We are so stuck in our patterns that we do not even begin to know how to add something else onto our to-do list.

1. Put It in Writing – Put the word exercise or Zumba or power walk on your calendar in bright red ink. Pick a date and time every week and put it everywhere from a cell phone reminder to an email to yourself. Putting things in writing seems to have a commitment to accomplish that task attached to it.

2. Review and Replace – Rather than trying to cram one more thing into an already hectic schedule, examine that schedule and see what you can delete and replace with your new-found love of exercise. Perhaps an hour of Facebook time or game playing on the computer can be deleted and exercise put in its place. Do these things only on the weekends and free up some time for exercise during the week.

3. Take a Good Look at Your Schedule – Perhaps you could go to bed 30 minutes earlier, three times per week and get up 30 minutes earlier three times per week. Not only will you see that this minor shift will give you the extra time in the morning, but it will change the entire outlook of your day.

4. Give Something Up – Often times when we want to achieve a new goal we fall short because we are not willing to give something up. We want to add this new goal to an already packed calendar. Perhaps, giving up Happy Hour every other Friday or giving up sleeping late two Saturdays per month will do the trick.

5. Lunch Hour – Take a good long hard look at your lunch hour. Is there any way that you could take 30 minutes for a brisk walk and then the other 30 for actual eating? The phone calls you were going to make or emails you were going to send will be there waiting for you tomorrow.

Whether you realize it or not, finding more time to exercise is not simply a matter of time, it is a matter of practice, thinking, and creating as well. When you have the incentive, you will find the time.

The Day that Changed my Life (Part1)

I wasn’t exactly sure I would write about this but I wanted to stay true to my word about one of the reasons why I started a blog in the first place. I will try to go into as much detail as possible, but you may have have to read in between the lines. And for that I apologize. I’m a guy that tends to keep a lot of thing’s to myself because I fear that people will not understand and for the fear of being judged, because let’s face it, we live in a pretty judgmental world. You could say I’m an introvert, but it’s something I’ve been working on for a long time. For the most part I’ve learned to accept who I am, but I feel it’s important to talk about certain things with people to get it off your chest and not let it bottle up inside. Now you may have to bear with me, as my writing skills aren’t exactly great but I will do my best. On to my story.

It was the summer of 2011, and I’m out celebrating this guy’s birthday. Had a few drink’s and everything was good. It was fun, and the night was coming to a close. This is where you might have to read in between the lines haha. So yeah as we were leaving the bar we stepped outside and it happened. I had absolutely no idea it was coming. I’m not the type of guy that would initiate trouble and I did nothing wrong to piss anyone off that night. I was just out having a good time. I’ve never been in a fight before other than some wresting matches for fun. But anyways, I was probably surrounded by 5 or 6 guys while getting a beating to the ground. I was numb and defenseless. I’m shaking just writing that. I remember feeling so out of control in that moment and even remember saying, what the **** did I do to deserve this? I actually said out loud ” I didn’t do shit”. Then I remember going for cover when they decided to target someone else in my group. Soon after that I remember going back to help out. You must be thinking why right?haha. I don’t even remember thinking I was going to die that night. I think being a little buzzed helped in that case. The last thing I remembered that night was getting pulled from the crowd and then lying down in the backseat of a car.

To be continued…

In Part 2, I will talk about the following day and how I felt after.

Your Body And Antioxidant Foods

Even though a lot of people don’t actually realize it, a lot of antioxidant foods that we consume are from vegetables.  Vegetables such as broccoli, cauliflower, tomatoes, and peppers are all excellent choices with some great benefits for your body.  When consuming vegetables, you should always go for those that are rich in color, as they are high in what is known as phytonutrients.

Phytonutrients are nutrients found in the skins of several fruits and vegetables, which give the food color as well as flavor and scent.  Phytonutrients are quite simply the best types of antioxidant foods that you can find anywhere.

Although fruits and vegetables are the best sources for antioxidants, the problem with them is that they are produced by the use of chemical herbicides, pesticides, and different types of fertilizers.  Over the years, studies have shown that fruits and vegetables which are organically grown are high in antioxidants, and boast a much higher concentration than those that have been produced commercially.

In the busy world of today, it can be very tough to eat like we should, nor can we eat organic fruits and vegetables all the time.  If you can’t or don’t have access to organic fruits or other sources of antioxidant foods, you should look into nutritional supplements that offer you the phytonutrients you need in your diet.

Supplements that contain phytonutrients do have advantages when compared to certain fruits, such as carrots – which can elevate your blood sugar level to a very high level.  Phytonutrients found in supplements are the extract of pigments where nutrients are concentrated, meaning that they draw the best from antioxidant foods, leaving the calories and sugar behind.

Don’t get the wrong idea here, fruits and vegetables are indeed good for you.  They are high in antioxidants, although those that are produced commercially generally come with chemicals and such that aren’t so good for you.  Canned fruits and vegetables come with high levels of sugars and calories, which antioxidant supplements don’t have.  The supplements offer you the levels you need, without any chemicals, sugars, or calories.  This way, you don’t have to worry about consuming anything that isn’t good for you.

No matter how you look at it, healthy eating for your body starts and end with foods that contain antioxidants.  There are several types of foods that contain antioxidants, although fruits and vegetables contain the most amounts.  Steak and meat are also great sources of antioxidants, along with other great benefits, such as protein.  Anytime you can’t get foods that contain antioxidants – you can count on supplements to deliver the amount you need to stay healthy.

What is a Healthful Diet?

A healthful diet provides a combination of energy and nutrients. It has the characteristics of being adequate, moderate, balanced, and varied. Whether you’re young, old, overweight, underweight, healthy or ill, if you keep these characteristics in mind, you will be able to select foods that provide you with the optimal combination of nutrients and energy each day.

Ok let’s break this down a little. An adequate diet provides enough of the energy, nutrients, and fibre to maintain a person’s health. A diet may be inadequate in only one area, or many areas. For example, many people in Canada do not eat enough vegetables and therefore are not consuming enough of the fibre and micronutrients vegetables provide. However, their intake of protein, fat, and carbohydrates may be adequate. In fact, some people who eat too few vegetables are overweight or obese because they exceed their energy needs. On the other hand, a generalized state of under nutrition can occur if an individual’s diet contains an inadequate level of several nutrients for a long period of time. A diet that is adequate for one person may not be adequate for another. For example the energy needs of a young woman who is lightly active are approximately 7100 KJ to 8400 KJ (1700-2000 calories) each day, whereas a highly active male athlete may require more than 4000 calories a day to support his body’s demands. These two individuals differ greatly in their activity level and in their quantity of body fat and muscle mass, which means they require very different levels of fat, carbohydrates, protein, and other nutrients to support their daily needs.

A healthful diet is moderate. Moderation.refers to eating any foods in moderate amounts – not too much and not too little. If we eat too much or too little of certain foods, we cannot reach our health goals. For example, some people drink as much as 1875 ML of soft drinks on some days. Drinking this much contributes an extra 765 calories of energy to a person’s diet. To allow for the extra energy and avoid weight gain, most people would need to reduce their food intake significantly. This could mean eliminating many healthful food choices. In contrast, people who drink mostly water, or other beverages that contain little or no energy can consume more nourishing foods that will support their health. Excess intake of sweets and fats are associated with overweight and obesity and high salt intake is associated with high blood pressure and heart disease.

A balanced diet contains the combinations of foods that provide proper proportions of nutrients. The body needs many types of foods in varying amounts to maintain health. For example, fruits and vegetables are excellent sources of fibre, vitamin c, potassium, and magnesium. In contrast meats are not good sources of these nutrients. However, meats are excellent sources of protein, iron, zinc, and copper. By eating the proper balance of all healthful foods, including fruits, vegetables, and meats, we can be confident that we’re consuming the balanced nutrition we need to maintain health.

And finally – a healthful diet is varied. Variety refers to eating many different foods from the different food groups on a regular basis. With thousands of healthful foods to choose from, trying new foods is a fun and easy way to vary your diet. Eat a new vegetable each week it substitute one food for another, such as raw spinach on your turkey sandwich in place of iceberg lettuce. Selecting a variety of foods increases the likelihood that you will consume the multitude of nutrients your body needs. As an added benefit, eating a varied diet prevents boredom and helps you avoid the potential of getting into a food rut.

Resources
1.) Janice Thompson, Melinda Manore, Judy Sheeshka –  Nutrition: A functional Approach
2.) http://www.dietitians.ca – Dietitians of Canada
3.) http://www.5to10aday.com – 5-to-10-a-day for better health.