Health and Fitness Success 7 Easy Tips

Two weeks ago today I dramatically pushed back the limits of my running. In one morning I went from a best distance of 12km in an hour and fifteen minutes (done on a treadmill in my gym), to running 12 miles round a Welsh lake, at a better pace than I have done in the gym, and without stopping.

To achieve this is used several personal development techniques. How did I do this, and how can you use these same techniques to achieve your exercise goal?

Inspiring Health and Fitness

Keeping me going was my overall inspiring health and fitness goal. This goal is to run the Flora London Marathon 2007. I realized if I could not run the 12 miles, how could I run 26? I also realized that if I could achieve this leap in distance then the marathon should be mine. It was my desire to cross the line next April that kept me going every step of the way. Besides, twice round the lake would be a marathon! If I could do one lap, surely I could do two laps?

To Do: You need to have a health and fitness goal that is achievable, but sufficiently high to excite and stretch you.

Mentoring and Encouragement

One of the biggest things that helped me to achieve this breakthrough was the encouragement and advice of an experienced marathon runner (my mentor for the run). But above all my mentor ran every step of the way with me. Having someone tell you that you can do something that you previously thought impossible, and the person telling you this being qualified to do so is very powerful. You have no excuse for not pushing your boundaries. When this person then goes every step of the way with you, advising and encouraging you it is even more powerful. Having a mentor can be one of the most powerful tools for personal development you can use.

To Do: Find someone who is qualified to take you one step further towards you health and fitness goal, and ask them to take that step with you.

Score Keeping I kept score at regular intervals along the run by checking my heart rate on my heart rate monitor. One of my aims was to run the distance within a set heart rate range. I congratulated myself every time my watch showed I was within that range. In this way I was scoring myself to achieve a regular pace. I am glad to say I got a perfect score by the finish line.

To Do: Decide on a way to score yourself, and stick to it. Celebrate every time you win!.

Goal Setting and Rewards

Throughout the run I kept setting goals such as ?get to the castle? or ?make it to the dam? or near the end I was saying ?just to the next lamppost.? In this way I broke the 12 miles down into manageable chunks, and would celebrate each time I achieved my goal. I also had the overriding goals of running all the way (no walking or stopping) and setting a good pace, all of which I achieved.

To Do: Break you next exercise session into tiny goals, and reward yourself every time you achieve these mini goals.

Distraction

Running for 2 hours and 10 minutes was just as much a mental challenge as physical. My mind was full of doubts and my body full of aches, and part of it was just plain boring. So how did I cope? One way was by distracting myself. I remembered wonderful holidays, focused on a particular lamb or tree that I was running towards, or visualized the Power of Intention falling from the sky and filling me with great energy and endurance. Anything to take my mind off how I felt and how much more there was to go.

To Do: Plan in advance to remember something exciting, and remember it in vivid detail.

Power of Intention

I have been listening to at CD set in my car called The Power of Intention by Wayne W Dyer. The CDs talk of us being made out of and part of a universal energy. That universal energy is always available for us to use. I am still not quite sure what to make of this yet, but while running I called upon this energy to fill me. I finished, so it worked didn?t it? Perhaps, but at the very least it worked as a mental distraction.

To Do: Find a cassette or CD to listen to that will give you a more positive outlook for your activity.

Peer Pressure

From deciding to do the run on the Friday, to actually doing it on the Sunday, I made sure I told every one of the 55 people I was camping with that weekend, that I would ?run the lake.? This set up a huge amount of peer pressure for me. If I failed the run I would painfully and publicly fail BIG. This created a powerful incentive for me to succeed in the run. Also as a result of succeeding the run after telling everyone, a lot of respect was generated which translated into a large number of sponsorships for the charity I am running for St Ann's Hospice.

To Do: Increase peer pressure on yourself by telling everyone what you plan to do, and ask them to check up on you later to make sure you have done it.

As you can see I was able to use many personal development techniques in order to take me from the initial challenge to run the lake, to actually running it and running it well. Without the use of the above techniques I would have been less likely to finish. The techniques dramatically increased my chance of success, and I?ll continue to use them till I cross that London Marathon finish line (and beyond). Make sure you use these techniques too.

Damian Miles runs a weekly free health and fitness ezine at http://dlmiles.co.uk in which he shares in simple language those techniques that help to create the mental attitude that almost guarantees success in achieving health, fitness, weight loss and happiness goals. He also teaches others how to live a happy and fulfilled life regardless of life?s events at http://dlmiles.co.uk/happy He has long studied personal development techniques, and has successfully employed them in these areas.

Causes and Treatment of Wrinkles

As people age, their epidermal cells become less sticky that makes skin noticeably thinner. When skin becomes thinner, the effectiveness of its barrier function decreases and releases moisture instead of locking it in the skin. When this happen, the skin is more prone to dryness and it is likely to lose its ability to repair itself.

When the dermal layer becomes thin, it produces less collagen and elastin fibers. These causes wrinkles and make skin sag.

Causes

Aside from the aging process, sun damage is also linked to wrinkle formation. When skin is exposed to sun for a long period of time, it can result to dryness and it can damage the collagen fibers that protects the skin. In addition, prolonged exposure to sun can cause skin disorder and cancer.

Other factors of wrinkle formation are the following: Poor nutrition, stress, sleep deprivation, excess alcohol or illegal drug consumption, and pollution.

Prevention

1. Prolonged exposure to sunlight can cause serious skin damage. Experts recommend the use of hat when on the beach especially between 12nn-2pm. Use of sunscreen and sunglasses is also helpful to avoid wrinkles that might appear around the eyes.

2. Smoking is dangerous to your health. And also to your skin. People who are smoking form wrinkles around their mouth earlier compare to non-smokers. To keep skin healthy, avoid cigarette and smoky places like bars and restaurants.

3. Avoid alcoholic beverages. Excessive alcohol consumption is bad for the skin. Alcohol prevents the body from absorbing vitamins needed to keep the skin healthy.

4. Drink at least 8-12 glasses of water everyday. Water helps in keeping the skin glowing and healthy. It is an effective element in reducing wrinkles, flushing toxins, fat, and other foreign substances out of the body.

5. Use olive oil as much as possible. It makes the skin soft and younger looking.

6. Eat tomatoes and vegetables. These contain nutrients that are proven to make the skin look younger. In addition, fruits, nuts, and beans are also good food for the skin.

7. Resist the urge to sunbathe. Experts agree that although tan makes men and women look sexier, it can pose threat to the skin. Try self-tanner instead. Never use tanning bed or sunlamp.

8. Pamper the skin once in a while by going to spa or sauna. Also, get 8 or more hours of sleep. These can do wonders on the skin in no time.

9. Use moisturizer twice everyday.

Treatment

Dermatologists are advising people who have few, shallow wrinkles to use moisturizing creams and sunscreen. However, more and more people are looking for more advance technology in erasing the signs of ageing.

Recently, dermatologists responded to people?s request for wrinkle treatment. Botox was introduced that soften wrinkles that are caused by grimacing or squinting. Hyaluronic or collagen acid are injected on the skin to elevate wrinkles.

Another breakthrough is laser treatment to minimize wrinkles. Most common laser treatment is called Carbon Dioxide laser that is designed for deeper wrinkles.

People who have deep, excessive wrinkles resort to face lift. It is a surgical procedure that is both invasive and expensive that produces excellent results.

Wrinkles cannot be avoided but they can be delayed. There is nothing more satisfying than looking younger than one?s age. So, just follow these tips and stay young!

skincare-101.com is a free information site that offers articles and resources on Skin Care. If you want to read or share information on Health & Fitness-Anti-Aging, you're always welcome!

Beauty Can Be An Ugly Business

Last night I was at a show. The women looked so glamourous, and their make-up was so beautiful. Later, backstage, they looked garish and old up close.

This is a lesson that all women over thirty need to learn. Hard lines, perfectly applied streaks and dark eyeliner can look beautiful as you walk through the door at an event. But it is terrifying up close, it puts off men and women alike. It becomes a Halloween mask.

I see a real life example of this every single Friday. A woman walks by on her way to a business meeting, once a week I watch all of the men that attend my own meeting look up to admire this 50+ beauty as she walks through the door. She is dressed immaculately and she's in wonderful shape. But up close, in the words of my teenage daughter she's a mess.

She's not Tammy Faye Baker, but she channels her. Her foundation is two shades two dark and she does a flawless job of blending at the hairline, but the demarcation at th neck makes her carefully applied cosmetics looks mask like.

She wears false eyelashes, they are too long, but when she bends down to reach for her meetings agenda, the eyelashes become obvious. It's a bit like seeing what you believe is a beautiful piece of art and getting close to find its a crayon rendering.

As we grow older and want to remain looking youthful. Less is more. It's time to invest in one of the lighter, light reflecting foundations. Blend, blend, blend should be the watch words for those of us that no longer have a perfect canvas.

Am I saying we shouldn't update our look? No! (Update by all means, go to the Trish McEvoy counter and buy one of the new color wash eyeshadows. Yves Saint Laurent offers one of the best highlighters ever made, bringing light to our faces and actually giving us a youthful look. )

I am saying less is more. Leave the heavy handed make-up to twenty year olds and their forgiving complexions. The advantage of age is discretion, our experience gives us the upper hand and remember if it would look good on the runway...it would look scary up close.

Today's Beauty Affirmation, Today I acknowledge that aging beauty is not about covering up. It is about adding light to my best features and uncovering, not covering my beauty.

Jillian Hurley, Editor http://www.AmericanBeautyAdvisor.com to see a complete bio please visit About Us on our website.

Stop Suffering With Things in Silence

Embarrassed by a health problem and not sure who you can talk to about it? Millions of people suffer from common health conditions in silence because they are too ashamed to ask for help. Sound like someone you know? The human body is truly a miraculous thing but sometimes things go wrong and problems arise. Fortunately, medicine has advanced in leaps and bounds since the old days. No longer do people have to just live with their poor health, they can actually do something about it. The important part is seeking treatment before it?s too late.

Some health problems can escalate rather quickly from something that is routine and treatable to something that can lead to a lifetime of pain or scars. Don?t let that happen to you. If you aren?t sure what is wrong with you the internet can be an amazing resource of knowledge and information, even showing you pictures of conditions when the description isn?t enough to help. In many cases, germs or viruses can be healed or cured at home with simple remedies. Other problems are more serious and require the care of a doctor or prescription medicines to heal them.

If there is a problem plaguing you, don?t suffer in silence or wait until it has escalated beyond your control, help is available. It?s important to learn as much as you can about whatever health problem you have so that you can face it head on. Use the tools at your disposal to be proactive and take better care of yourself.

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How to Curb Food Cravings at Night to Lose Weight Naturally

Wanna lose weight naturally and more quickly? Then you've got to control your nighttime food cravings! All food cravings are diet-killers, but the ones that hit you late at night seem to be the toughest to overcome. What's worse, late-night eating has been shown to be a leading cause of weight gain. Your body has much less need for calories at night, so anything you eat is more likely to be stored as fat.

According to a recent USDA study, overweight adults tend to eat significantly more calories at night than normal-weight adults, but they eat only slightly more calories at other times of the day. Another recent study from the University of Texas showed that it's much easier to overeat at night, mainly because late-night snacking seems less satisfying than snacking earlier in the day. Other studies have found that many people eat close to 50% of their daily calories at night!

Obviously, controlling your nighttime eating is vital if your goal is natural weight loss and better health. Of course, it's easier said than done. Here are some very effective tips for curbing food cravings at night:

1. Eat breakfast -- It's been proven that people who skip breakfast have a much harder time losing weight. By eating a big, healthy breakfast in the morning you'll give your body the energy it needs and dramatically reduce hunger and cravings later in the day.

2. Eat several small, healthy snacks and meals throughout the day -- People who eat small meals and snacks every few hours, earlier in the day, tend to feel better and have more energy. They also tend to eat fewer overall calories, especially at night. Keeping yourself from getting hungry may be the best craving-stopping technique out there!

3. Eat a healthy-sized dinner -- Don't make the mistake of eating too small of a dinner. You might think you're saving calories but you're just setting yourself up for hunger and food cravings later in the evening. Eat a good, medium-sized dinner that includes lots of high-fiber foods (like veggies, salads, and whole-grain breads, pastas, etc.). It's best to eat more protein and less fat and carbs at this meal because it's less likely to be stored as fat.

4. Keep your mind occupied at night -- Many people have a bad habit of eating when they're bored. They get home at night and zone out in front of the TV, often with a bag of chips or cookies at their side. It's called mindless snacking and it's a huge cause of weight gain, especially in America. Avoid the TV all together and replace it with something more interesting, like reading a good book, writing letters to friends, or doing a favorite hobby.

5. If you need to snack at night, choose healthy options -- It is possible to snack late at night without piling on the calories (and the fat). Fresh veggies and fruit are good, great-tasting options. So is low-fat, low-sugar yogurt and cheese. If you need something a little more satisfying have a piece of whole-grain toast with a small amount of natural peanut butter on top, a handful of mixed nuts, or a bowl of whole-grain cereal with low-fat milk. Finally, some people find that a cup of decaffeinated herbal tea really helps take their mind off food altogether.

Jamie Clark is a health researcher and writer. He is a co-editor of FreshHealthyUseful.com. Learn more about natural weight loss at http://www.freshhealthyuseful.com/main/natural-weight-loss-guide/

Beverly Hills Tooth Whitening How Come All the Stars Have White Teeth?

Tooth whitening at present has become a popular program in cosmetic dentistry. In the Beverly Hills area, renowned cosmetic specialists claim to provide its clients with perfecta teeth whitening. Beverly Hills teeth whitening treatment is a wonderful way of dealing with the horrible consequences of yellow teeth. According to a local media, the professional Beverly Hills teeth whitening system has discovered amazing innovations in their teeth whitening products. through intelligent and science driven research. Beverly Hills teeth whitening treatments are famous in the world of cosmetic dentistry, and their bleaching spas? offers the renowned Brite Smile teeth whitening treatment.

In the BriteSmile procedure, a tooth whitening gel is applied and the blue light is set in place and the whole procedure takes an hour to get that perfecta teeth whitening. All the Beverly Hills teeth whitening or bleaching spas? are well equipped with TV and a set of headphones, etc for its customers to enjoy while the treatment is on. The American Dental Association published a journal that stated that the BriteSmile tooth whitening system is gentle on the teeth and therefore it is safest and effective and its results last for years.

The professional dentists of Beverly Hills teeth whitening system use both in-office and at-home whitening system to achieve that perfecta teeth whitening. In the in-office system, four to six shades of color change are noticed in the teeth almost within an hour. In At-home systems, results are noticed in one to two weeks. The cost of in-office Beverly Hills teeth whitening ranges between $500 and $1100, and the At-home systems cost ranges between $400-$800.

Media news have telecasted that participants of the hit television shows like Extreme Makeover? and other stars come to Beverly Hills and do their teeth whitening from the leading cosmetic dentists. The innovative methods adopted by the Beverly Hills teeth whitening system are attracting numerous people to perform their tooth whitening from the cosmetic dentists in order to achieve that brite smile.

We have made a research to find the best teeth whitening products. Find it only on the San Diego teeth whitening, Beverly Hills and more ? The teeth whitening source. All about teeth whitening on LeanderNet - http://www.leandernet.com

The Day Spa Retreat Take a Break

As the daily grind and extra work schedule takes its toll on your general health and well-being, do you ever long for time and space to recharge your batteries? The day spa experience offers the perfect option when you can?t getaway for longer than a few hours. Enjoy a break from the everyday routine and stress. Disappear for just a short time and make yourself feel like you?ve been away for a week.

Each day spa offers its own menu of services and typically includes various types of therapeutic massage, facials, body treatments, manicures and pedicures as well as luxurious body wraps. Aromatherapy is often added to the spa treatment to provide another element to the overall experience. There are different procedures in each spa, but in general you will be given slippers, towels and a fluffy robe.

Therapeutic spa therapies used by ancient civilisations have been re-born in various forms to suit the modern-day spa-goer. Why not try one of these wonderful spa treatments that originate from around the world.

1. Enjoy a body wrap in seaweed, clay, mud or plant extracts for the ultimate relaxing and detox experience. Relax tired muscles, enhance blood circulation and nourish the whole body.

2. A Swedish or Thai massage will soothe, relax and invigorate the body. The experience is enhanced with therapeutic essential oils.

3. A European Facial will hydrate, soothe and purify the skin. Therapeutic products include calming and anti-aging ingredients.

4. A treat for your feet! The treatment begins with a soak in a soothing footbath. Gentle removal of dry skin is followed by a foot and leg massage. Leave toes natural or apply the latest color.

5. A Full Body Scrub with sea salt followed by a Vichy Shower or Hydrotherapy treatment with aromatic oils completes the treatment.

6. Feel the stress melt away with a Hot Stone Treatment! Allow the warm aromatic stones that are gently placed on your body to relieve the stress of the day.

So take that well deserved day off. Find your perfect spa spot and put the spring back in your step. The ultimate day spa experience awaits.

Spas in Canada ? Copyright 2005

Angie Kocsi is co-founder of http://www.spasincanada.ca. After many years enjoying the great spas in Europe and drawing upon her experience and knowledge of the corporate world, along with a successful career in Public Relations and International Marketing Spas in Canada was created. For more information contact the spa team by email: spas@spasincanada.ca