How to Be Nice to Strangers and the World Around You
written by Elizabeth Kricfalusi with inputs by Birinder Kaur
via-------- RealSimple.com
Wednesday, October 31, 2007
How to be kind to strangers, Random Acts Of Kindness
written by Elizabeth Kricfalusi with inputs by Birinder Kaur
via-------- RealSimple.com
Home Made Air Fresheners
Vacuum. Squeeze a bit of fresh lime or lemon juice in your vacuum's bag before sweeping your carpet.
Extracts. Combine vanilla, almond, or other extract with a cup of water, and spritz with a spray bottle about your living space.
Vinegar. Simply place a bowl of vinegar in the living room, kitchen, bathroom, etc, and let it sit while you're away for a few hours. When you return, the vinegar smell will have gone away, taking other odors with it.
Vinegar #2. For particularly offensive smells, simmer white vinegar in a small saucepan on the stove for 30-45 minutes. As it evaporates, it will help dissapate other smells.
Citrus Zest.Don't even use or eat a piece of citrus without saving the zest, or rind (the peel, without the white 'pith'.) If there's no place for it in your recipe (though there probably is), simmer in a bit of water, or place in your garbage disposal and run for a minute with the hot water running.
Baking Soda. Read here for lots of ideas.
Lightbulbs. Add a drop of essential oil to a lightbulb ring, and add the ring to each lightbulb in a room. The heat will help it move throughout the space, and it's apparently fire safe.
Fabric Softener Sheets. Have a peek here for several techniques.
DIY Simmering Potpourri. Simply simmering several ingredients and spices does a great deal to scent your space. Look here for some excellent recipes.
-----Via Curbly.com
Keep Your Soul In Shape -11 Tips
“The soul is placed in the body like a rough diamond, and must be polished, or the luster of it will never appear.”
- Daniel Defoe
Fortunately, there are hundreds of spiritual exercises to choose from, some faith-specific, others not. Remember to give yourself these gifts and you will feel whole, at peace, and ready for whatever comes your way.
1. Learn to quiet your mind.
Is your mind awash in all kinds of debris - trivia, worries, “to do” lists? We tend to be unaware that we are thinking virtually all the time. The incessant stream of thoughts flowing through our minds leaves us very little respite for inner quiet.
But our most valuable and profound moments in life happen when our thoughts become momentarily quiet, and we open up to a direct heartfelt encounter with the world around us. So try some very basic meditation and remember, you’re striving for a quiet, focused mind. Don’t be discouraged. Learning to quiet your mind may take some time. Just keep trying.
2. Develop the happiness habit.
And do this by always looking at the bright side of life and endeavoring to be happy. Don’t let some outer circumstances decide your happiness for you. Happiness is here, within you. Just calm your mind and stay relaxed, and you will experience it. Happiness is inherent in our souls; it is not something to be gained anew, and all that is necessary to do is to uncover it.
3. Just lighten up.
Lighten up. Spring is here at last. The sun is shining, birds are singing and life in general seems that little bit brighter. G.K. Chesterton wrote: “Angels can fly because they can take themselves lightly.” And what works for angels can’t help but be good for us. Levity addresses worry’s tendency to obsess, scoffs at the demon of perfectionism, and exposes the self-absorption that lies at the root of unhappiness.
4. Hang up your troubles.
Before entering your house at night, walk over to a tree and close your eyes for a moment. Rather than taking your worries inside your house, hang them on that “worry tree.” You won’t believe how well it works, and when you’ll pause in the morning to collect your worries, most of them will be gone.
5. Develop tolerance, patience, tact and consideration for others.
Respect is key to our ability to function. It really is following this simple rule: Do unto others as you would have others do unto you. It is the value that makes the world a more decent and civilized place. And when you learn to acknowledge, accept, and value yourself and others you fundamentally shift your perspective in a way that changes how you think and act. So develop tolerance, tact, patience, respect and consideration for others.
6. Soulful housekeeping.
When you want clarity, joy or sexiness - de-clutter on the basis of your intention for a room. Be brave, be bold, be relentless. Once a room is set up, when you bring one thing in, take one thing out. You have to attend to it the way you attend to a garden. It’s about how you nurture yourself: if you’re not doing it with your home, you’re not doing it with yourself. De-cluttering is about the transformation of self. The relief you feel when you let go is amazing. You cannot carry your life around with you.
7. Conjuring everyday bliss.
To be happy we don’t need beauty, but we must accept and like ourselves. Instead of fame, we need optimism. Rather than wealth, we need a purpose. We don’t have to have a special talent but need a job or activities we enjoy. We need wisdom rather than intelligence, autonomy rather than conformity. Happy people resist social pressure and exert personal control. The things needed for happiness are all within our control, and we can work toward them. Act now!
8. Unwrap the present.
Accept the past, focus on the present and don’t stress about the future. The past is over and the future so uncertain. Nostalgia dwells on loss, and expectation is often nothing more than premeditated resentment. But when you reject them both - by wanting what you have, doing what you can, and being who you are - the gift of time is yours to savor.
9. Pray for someone you hate.
Have you ever tried to pray for someone you haven’t forgiven or you hold anger? Hatred was never good for the soul so close your eyes and imagine your enemy’s face in your mind; and then pray, “May so-and-so find peace within his or her soul.” It always works, you simply can’t hate a person and pray for him at the same time.
10. Take the love drug.
What does science know about love? Not much at all. But we do know that people who are in committed relationships and people who are sexually expressive are less depressed; a romantic-love relationship allows both partners to fill their physical, emotional, and intellectual needs without any losses or compromises. Such a relationship provides major personal benefits and increased pleasures from life. So immerse your soul in some love.
11. Pool your tears.
Learn from the ancient Hebrews, they kept tear cups on their mantels - those little porcelain cups in which they saved their tears. Next time you’re crying, try blessing your tears as they fall. And when others grieve, recognize your own tears in their eyes. When we pool our tears, they do everyone a world of good. When we wallow in them, we drown alone.
Though simple to practice, these tips are not easy to perfect. With spiritual no less than with physical exercise, it takes daily discipline to see results. Keep practicing.
-----Via The Ririan Projecy
15 Extra Ways to Keep Your Brain In Shape
“If you nurture your mind, body and spirit, your time will expand. You will gain a new perspective that will allow you to accomplish much more.”
- Brian Koslow
By regularly engaging in the right activities, you can increase your memory, improve your problem-solving skills and boost your creativity. Here are some extra tips on how to keep your brain in top nick.
1. Just stop.
Take 20-30 minutes out of your day to think about nothing. But don’t sleep – you’ve got to meditate. Sit still, reduce sensory input, and try to focus your mind on something like a calm scene or a color (to begin with thinking about something rather than trying to think of ‘nothing’ is easier). A study at the University of Kentucky revealed that subjects who took a late-afternoon test after meditating for 30 minutes had better scores than those who napped for the same time.
2. Hit the streets.
Lace up your running shoes and get moving. A study from the University of Illinois, US, revealed that aerobic exercise actually increases brain volume. They put two groups through different regimens - one did aerobic training three times weekly for one hour; the other group did just stretching and toning exercise. The aerobics group had increased their brain volume and white matter, which forms the connections between neurons.
3. Mix it up.
Exercise has long been hailed as an aid to brain-power longevity. But to ensure you’re not leaving the gas on in your eighties, vary your workout routines now. Try changing things up on a regular basis and you’ll stimulate your brain more because you’re not using the same pathway over and over again.
4. Read a book.
Choose from classic literature, science fiction or personal development books and give your brain a boost. Pick up a novel before your next flight or vacation. On top of the cerebral benefits, the escapism that comes from reading can be very relaxing. Reading helps you exercise your cognitive skills and increase your vocabulary. Do it regularly and you’ll be amazed at the information you absorb, which will make you a more interesting conversationalist.
5. One-cup-manship.
Swilling coffee could be the perfect accompaniment to the cryptic crossword. Austrian researchers measuring brain activity found short-term memory and concentration improved after consuming 100mg of caffeine - equal to an Americano. But after 40 minutes those guinea pigs were back to the dumbness levels of a twice-a-day Deal Or No Deal viewer.
6. Engage in a debate.
A lively discussion can be invigorating. As long as you avoid letting it digress into an argument, you can have a lot of fun debating the pros and cons of an issue with a friend or colleague. Playing with your brain stimulates blood flow and strengthens the connections (synapses) between nerve cells in the brain. You’ll practice your quick thinking skills, logic and creativity. And developing convincing theories on the spot will help you in your career and in your personal relationships.
7. Grab the Brainbox 360 controller.
Believe it or not, playing certain video games can actually be good for your health. You’ll develop stronger visual skills and make decisions 85% faster than non-gamers, say experts from the University of Rochester, New York. Gamers can read the newspaper, recognize a scene or pick out facial features faster in between fragging killer aliens.
8. Subscribe to a daily newsletter.
Make the most out of your web surfing. Whether it’s a “word of the day,” “quote of the day” or “this day in history” newsletter, receiving new information each day will add data to the hard drive in your head. The mental stimulation will increase your comprehension skills. The additional knowledge will also make you sound more worldly and intelligent.
9. Curry favours.
Tuck into a Ruby Murray tonight to clear the mental cobwebs. Scientists from University of California discovered that curcumin – a yellow-coloured compound found in the curry spice turmeric can slow the onset of memory loss. Small doses of curry could also help protect the brain against Alzheimer’s disease - at least that’s the effect in rats. Curries with a yellow tinge will have the highest curcumin count.
10. Grab a cue and play pool.
Rack ‘em up, grab a cue and concentrate on your strategy. Billiard players must focus on the immediate, blocking out distractions as they plan their next moves. Strategic planning increases mental clarity. Concentrating on the immediate helps keep your mind sharp. Furthermore, this game of angles demands that players think in terms of physics, something most of us rarely do in our everyday lives. And it’s a brilliant way to pass the time.
11. Learn an instrument.
A Stanford University research has found for the first time that musical training improves how the brain processes the spoken word. So pull out your old guitar, sign up for piano lessons, or rent a trumpet or a clarinet. Learning how to make music will stimulate your creativity. Reading music provides mental stimulation. Playing an instrument requires powers of recall as well as concentration to maintain tune and tempo.
12. Being boron.
Fat-busting snacks have the added benefit of enhancing your little grey cells. British Nutrition Foundation reports show low-fat dried fruits such as dates are a good source of brain-boosting boron. Get 200g of the fruit down you a day and you’re likely to score higher in motor skills than your raisin-less colleagues.
13. Fresh air golf playing.
Escape to the links and spend a few hours in the fresh air counting birdies, bogeys and mulligans. Just play! It is good for your spirit and good for your brain. Golf is a social sport and a great way to network and relax at the same time. Golfers get mental stimulation using their decision-making skills as they plan stroke strategies. As the sport involves the control of repetitive movements, it instills mind-body discipline.
14. Less stressed with yoga.
Yoga is more than an exercise and you might be surprised at how strenuous it can be. Beyond the physical demands that give your entire body a workout, yoga has great calming and relaxation qualities. Yoga forces you to focus on controlling all your muscles and your breathing. You’ll let your worries slide away, giving your mind a rest from stress.
15. Build a miniature model.
Remember the fun you had as a kid making model airplanes and cars? Recreate that by building a miniature model, it is a great way to activate your brain and keep it in good working condition. Following all those written instructions sharpens your powers of concentration. Focusing on the task at hand will also be very relaxing.
Remember to keep your mental faculties in tip-top shape by giving yourself plenty of opportunities for mental stimulation; by keeping your mind active you’ll reap great brain-boosting benefits.
Featured Partner: Keep your brain in shape by taking care of your body. Get lots of information on womens health care. Read this great article that has info on hypertension and how daily workouts can help. Check out this educational site on healthy exercise information. Look into special womens health services available in your area.
Workout Like A Pro Even If You Are Not!
“Any workout which does not involve a certain minimum of danger or responsibility does not improve the body - it just wears it out.”
- Norman Mailer
Note: This guest post was written by personal development blogger Aaron Potts.
Information overload is running more and more rampant every day, yet despite this excess of information, many people are still lost when it comes to losing weight and safeguarding their health. There is so much information – much of it conflicting – that people just don’t know who to believe.
This guide is dedicated to helping the average person get the benefits of a professional exercise program, but without needing to actually hire a professional!
1. What is your Goal?
Amazingly, the average person never makes it successfully past this point because they think that they just want to “lose weight” or “be more healthy”. As with every other goal in your life, getting very specific is the necessary first step. Think more along the lines of “I want to lose 20 pounds” or “I want to get down to a 15% bodyfat level”. Those are just example goals that you might have, but getting that specific will help you to measure your progress as you move forward.
Also, by getting specific with your goal, you will give yourself a measurable target to aim for, which will help you immensely when it comes to staying focused.
2. Keep it Simple
The more information that is put out there about how to exercise, the more tempted people are to second-guess their decisions about how to proceed. The bottom line is that there are only 2 types of exercise: resistance exercise and cardiovascular exercise.
Resistance exercise includes all manner of exercise where you are pushing or pulling against the resistance of gravity. This includes everything from a basic bodyweight exercise such as a push-up, all the way up through the heavy free weights and exercise machines found at a gym.
Cardiovascular exercise, on the other hand, is characterized by a sustained bout of heart-rate elevating activity that is extended over a longer period of time, usually at least 30 minutes of non-stop exercise. The goal of cardiovascular training is to keep your heart rate roughly between 55% and 85% of your maximum level, as measured in beats per minute. The formula to calculate this level of difficulty is as follows:
The number 220 minus your age, multiplied times the percentage of intensity. For example:
220 – 40 (your age) = Maximum heart rate of 180 beats per minute.
180 x .60 (60% intensity level) = 108 beats per minute
180 x .80 (80% intensity level) = 144 beats per minute
Both resistance exercise and cardiovascular exercise should be part of your weekly exercise program. For basic weight loss and fitness, you should perform resistance exercise for at least 30 minutes at least three days per week, followed immediately by at least 30 minutes of moderate intensity cardiovascular training (roughly 70% of maximum heart rate). You should also do 45 minutes of moderate to high intensity cardiovascular training an additional two or three times each week on days when you don’t do resistance training.
3. Do your Research
There are innumerable free or low-cost methods of learning how to do any particular type of exercise. The Internet is obviously a great place to find plenty of exercise information, and you can also look in books and magazines, as well as purchase DVD’s, or even download fitness videos from sources such as iTunes.com.
In addition to the exercises that can be found at the Fitness Destinations website, here are 3 other top-notch websites that have a large stock pile of exercise-specific information:
http://www.bodybuilding.com/fun/exercises.htm
http://www.e-weightloss-fitness.com/resources.shtml
http://exercise.about.com/
4. Mind your Intensity
Let’s face it, you aren’t going to get great results unless you make a true effort, and unless you make that effort over the long-term. No one put on 50 pounds overnight, and you won’t take it off overnight, either.
Measuring intensity when it comes to resistance exercise depends on various factors, but it can be broken down into a basic formula that gives you a solid place to start:
For any given resistance training exercise, do 3 sets of each exercise, and use a weight that brings you to a point of temporary muscle exhaustion after performing between 10 and 15 repetitions.
1 Repetition = 1 full exercise movement from start to finish. Using push-ups as an example, 1 full push-up is taking your body almost all the way to the floor, and then pushing yourself all the way back up to an upright position.
1 Set = The number of repetitions that you do of any given exercise without taking a break. So, if you do 10 push-ups without taking a break, that is 1 set.
To measure your intensity when you are doing cardiovascular training, simply use the heart rate calculation formula that was given above. A 55% intensity level is at the low end, and even someone who is out of shape can usually pull that off, even in the beginning. As you get in better shape, take the intensity level up incrementally according to your increased level of fitness.
A heart rate monitor is the easiest way to measure your heart rate during exercise, although most cardiovascular training machines have a hand-held version that you can use, or you can simply take your pulse on your wrist or your neck. Time a 10-second period of time while you are counting your pulse, and then multiply that number times six. For example: If your 10-second pulse count was 20 heart beats, then multiplying that times 6 gives you an intensity level of approximately 120 beats per minute.
5. Listen to your Body
You have been living with your body for many years, so no book, personal trainer, or article on the Internet is going to be able to tell you exactly how you feel. When your body sends you signals, listen to them.
If a resistance exercise does not feel right, then you are either doing it wrong, you are doing it with the wrong weight, or you are simply not strong enough or otherwise able to do that exercise.
If a certain type of cardiovascular training causes you excessive discomfort or light-headedness, then don’t do that exercise. There are always other options for doing cardiovascular training. A quick list includes: running/walking, bicycle riding (indoor or outdoor), rollerblading, hiking, a cross trainer/elliptical machine at the gym, a stair stepper or stair master, aerobic classes, and swimming.
You must also listen to your body when it comes to recovery. If you are still sore from a previous workout, then don’t exercise the parts of your body that are sore. Work on other parts of your body while you recover from previous workouts. If you fail to recover properly, you risk overtraining, which can lead to diminished results, lackluster performance, or even injury.
If you feel like you need to hire a personal trainer or other professional in order to get you on the right track, then do so. However, if you are willing to dedicate even a small amount of time to take ownership over your own level of health and fitness, you will find that success is not only within your grasp, but is actually a guarantee if you follow these basic exercise guidelines.
About Aaron Potts:
Aaron Potts is an ex-personal trainer who is the owner of the health and fitness blog Fitness Destinations, as well as the voice behind the self improvement and personal development blog Today is that Day.
---via The Ririan Project
Running : The Whats and Hows
“Running has never failed to give me great end results, and that’s why I keep coming back for more!”
- Sasha Azevedo
When you envision running, you probably will fall into one of two categories. Either you love it or you hate it; sometimes it is even a love/hate relationship. It’s painful, tedious, and exhausting. So what makes people love it? What makes people who hate it keep doing it? It is likely that the benefits of running outweigh the hatred (if there is any).
Many runners probably begin their running program with a physical goal foremost in their minds, like losing weight or toning their legs. These are definitely some potential benefits that come from running, but they’re not the only ones. One of the greatest benefits of a runner’s lifestyle is that it strongly contributes to overall health in so many ways. It could even be a way to meet people or to compete with others in races. Well, the fact is, running has a lot of benefits. And here’s a list of some of the best.
1. Win the battle of the bulge.
Many people start running in order to win the battle of the bulge. Whether they are obese or just want to lose that last ten pounds, or even if they just want to stay at the weight they are at, approximately 60 percent of runners start running to manage their weight. Running is one of the top activities for burning fat. In fact, with the exception of cross country skiing, running burns more calories per minute than any other form of cardiovascular exercise.
2. Prevent muscle and bone loss.
Our bones are made to accommodate the demands placed upon them. By sitting in front of the monitor all day many of us allow our bones to grow weaker, but by running regularly our skeleton gets the demand it needs to stay healthy. In addition to keeping our insides from aging quickly, regular, high-intensity exercise, like running, has also been proven to promote the human growth hormone, which celebrities have taken injections of for years to keep them looking young.
3. Fight disease.
Running reduces the risk of stroke and breast cancer. Regular running has become a treatment option for doctors to prescribe to patients who are at a high risk, or early stages, of osteoporosis, diabetes, and hypertension. It reduces the risk of heart attacks, by strengthening the heart and lowering blood pressure. Running maintains the elasticity of arteries incredibly well because as you run your arteries expand and contract nearly three times as much as usual.
4. Maintain and improve general health.
Running is one of the best activities most people can do to improve their health. It raises HDL (or “good”) cholesterol, reduces the risk of blood clots, and encourages use of the 50 percent of your lungs that usually go unused. Running also boost the immune system by creating a higher concentration of lymphocytes (white blood cells that attack disease).
5. Get confident.
Jogging builds confidence and self-esteem like few other individual sports can. It allows the runner to defeat trial after trial, growing stronger and more sure of themselves with each footstrike. It allows you to truly climb hills and clear obstacles. It provides a feeling of empowerment and freedom that comes with knowing that your legs and body are strong and capable. Confidence is even more a product of running for those who lose weight and gain a better self-image through running.
6. Stress relief.
This is another huge benefit of jogging. Whether by allowing you the time to think about life’s problems or time to escape them for awhile, tension easily flies by the wayside as you fly over the miles. Distance runs are great for solving headaches and problems that are nagging at you. What could be better than a three hour run all by yourself to clear your mind and allow you to pin down an answer? Speed runs are great for tearing through aggression and anger. Focus all that emotion into a few sprints and you’ll feel better in no time.
7. The famous “Runner’s high.”
Aside from just the stress relief, jogging has also been proven to improve attitude. Running, especially outside and on trails, creates a release of endorphins that can cause euphoria (runner’s high) or just a general sense of happiness. Running has been used for years to treat clinical depression and addictions of all kinds. Less tension, less depression, less fatigue, and less confusion are just a few of the changes that patients have seen after beginning a regular running program. Running gives something for them to focus on, allowing them to see something besides their depressed state or addiction.
8. Train your mind.
Along that line, running can help train the mind as much as it trains the body. By making yourself overcome the obstacles that running brings, you learn focus and determination. The will and strength that gets your body through long runs or those runs you’d much rather skip is what in turn strengthens your mind and gives you focus and determination in other areas of your life.
9. Improve coordination.
Another worthwhile benefit which may be gained from running. This may seem surprising to many who assume it is not possible to gain these types of benefits from running simply because it is such a simple sport. However, there is some coordination involved in running. Trail running which involves running on unpaved trails especially requires a great deal of coordination. The uneven surface combined with obstacles such as rocks and tree roots can make trail running quite difficult. However, runners who regularly run on these types of services, quickly learn to maintain better control over their bodies to prevent tripping and stumbling while running.
10. Versatility.
Not many sports can be done almost anywhere with almost no gear. I’m sure the ancient Greeks would argue that even shoes and clothes aren’t required, as their Olympians were quite the minimalists. Today, we just need a good pair of running shoes and off we go. From urban sidewalks to rural trails and all the real estate in between, the world is loaded with places for runners to explore. Travel a lot? There’s always room in your suitcase for a pair of sneakers. The world is your gym, go re-discover it.
Starting a running program is far simpler than most people believe. If you’re new to running or have any health impairments, it’s advisable to make an appointment with your doctor to be sure you are healthy and ready to start. Then, find a good pair of running shoes, get off the couch and… go!
STEPS TO EFFICIENT RUNNING
Run tall. Gravity and weak core muscles cause many runners to “fold” in the middle when their feet land. This sitting-down movement wastes energy. Imagine that wires are attached to your shoulders, pulling you up slightly. Thrust your hips forward a bit and think “stability” when your foot hits. It’s easier to run tall if you’ve worked your core properly.
Relax. Tension in your arms, shoulders, neck, and face reduces efficiency. Arms and fingers should be loose. Unclench your hands and let your jaw jiggle.
Breathe right. Your breathing should be rhythmic and deep, and you should feel your diaphragm, not your chest, doing the work. Exhale with controlled force. When you pick up the pace, don’t let your breathing get shallow.
Land on the midfoot. A heel-first landing is a brake. It means you’re extending your leg out too far in front of your center of gravity, so it takes more energy to move forward. And it’s shaky, so your muscles are working on stabilization instead of forward motion. Shorten your stride. It’ll feel odd at first, like shuffling, but once you get used to it, focus on thrusting backward with force.
Run softly. The louder your footfalls, the less efficiently you’re running. Try running more quietly; you’ll be unconsciously switching to a midfoot strike and a shorter, quicker stride.
Swing symmetrically. Check your form on a treadmill in front of a mirror. If one arm is bent more than the other or swings more, you have a musculo-skeletal imbalance that can slow you down. Target the weaker side with strength and flexibility exercises.
WARNINGS
Always stretch after you run. It may not seem like you need to stretch after, but it helps you get rid of lactic acid, which is what makes your muscles ache! In addition, stretching your muscles will allow them to become stronger/faster. Also, by stretching after your run, you need not worry that you are stretching cold muscles. Pre-run stretching, while not inherently unsafe, is more likely to cause injury if not preceded by a warm-up.
Don’t feel pressured to continue faster than you’re able. Repeat weeks and move ahead only when you feel you’re ready.
Don’t skip the warm-up, and be sure to walk for a bit when you’ve finished, to allow your body time to cool down gradually.
Always consume adequate amounts of fluids before, after, and during (if runs last more than 45 minutes or so) your runs, especially in the heat. If you feel at all thirsty, you are already dehydrated.
Running truly requires the least equipment and planning of all exercise. Grab your shoes, a couple of running buddies, and head outside. You’ll be looking and feeling better in no time.
10 Biggest Muscle Saboteurs, Get Rid Of Them
“The man who achieves makes many mistakes, but he never makes the biggest mistake of all - doing nothing.”
- Benjamin Franklin
Entering the weight room is the first step to building muscle but it’s not the last. What you do before, during and after a workout can either annihilate your hard work or elevate your growth to a whole new level.
Your personal habits, your social life, even which exercises you choose to do can take away from what you’re trying to build. In the following post I will try to pinpoint ten factors that sabotage your results. Add them up and they could be why your muscles have nothing to show for all your time served.
But only 1 percent of your time should be spent on problems — 99 percent should be spent on solutions. So in that spirit, after I bring each saboteur to your attention, I’ll give you a solution-oriented tip.
1. Winging it.
Peter Drucker once said that “Action without planning is the biggest cause of failure,” and I believe that statement is 100% accurate. “Winging it” means having no written goals or plans, no training journal and no way of “keeping score.” It’s when you just show up at the gym day after day and do whatever strikes your fancy, whatever machine happens to be available, or whatever you’ve become habitually accustomed to doing. Winging it is when you don’t know where you are, where you’re going or how you’re going to get there — but you start your journey anyway — no compass, no roadmap.
Fix it: Always have a plan. Strategic planning is a never ending process and includes: Assessment (where are you now?), goal setting (where do you want to go?), creating a plan or strategy (how will you get where you want to go?), executing the plan (what action steps you must take daily to reach your goal?), and measuring results (how will you know if you’re moving towards your goal and how will you know when you’ve reached it?). Boneheads “wing it.” Butt-kickers have a master plan and goals for every workout.
2. Skipping basics.
Plenty of weightlifters believe that doing isolation exercises like chest flies and leg extensions is the only way to make their muscles grow. But basic moves such as bench presses and squats force several muscle groups to work together, imposing more stress on your body for bigger gains. Your body reacts to all that stress by having the anterior pituitary gland issue more growth hormone to compensate for the extra effort. Of course you need variation, but don’t abandon basic moves in favor of intermediate isolation exercises.
Fix it: Write down the exercises in your routine to see what percentage of them are compound moves. If it’s not in the range of at least 40-50 percent, then you’re doing too many isolation exercises.
3. No warm-up.
Jumping into your workout routine without a proper warm-up or finishing without a proper cool-down is a sure-fire way to set yourself up for acute injuries during the workout or chronic injuries over time.
Fix it: The best warm-up is to simply do an easier version of whatever your full workout is going to be. For example, if you are going for a run on the treadmill, start first by walking, then jogging and then move into your full running pace. Or, if you are doing a strength-training workout, do your first set of each exercise with lighter weights, do your second set with heavier weights and your third set with your heaviest weights for that exercise.
Your body responds best (and you reduce your risk of injury) when you build intensity slowly rather than quickly. So always leave yourself a few extra moments for warming up.
4. Poor technique.
Doing an exercise too quickly or executing a move with sloppy form can increase your risk of injury. And an injury can interrupt your workout program, and make it difficult to be consistent and get results.
Fix it: Remember to do your exercises slowly and with good form. If you are not sure how to do an exercise, ask a trainer or follow the instructions that are usually located directly on the machine. If you are new to an exercise class, show up early and ask the instructor to show you the tougher moves before class starts so you know how to do them properly.
If you can’t find instructions or get assistance, skip the exercise and do an exercise that is more familiar to you. When doing any new exercise or movement, take your time and do it extra slow as this will reduce your risk of injury if your technique is not perfect.
5. Extra sport.
Engaging in sport too often can sidetrack your muscle-growth goals. Muscles usually need 48 hours of rest to adapt to the stresses placed on them during exercise. Engaging in extra activity also makes your body more likely to use any excess kilojoules it has for fuel and not for rebuilding itself.
Fix it: Pull your cardiovascular activity back to the bare minimumtwenty minutes, three times a week to see what effect it has on your body. If cardio is indeed stealing your muscle, you should begin to notice strength improvements — being able to lift more weight or complete more repetitions — within two to three weeks.
If your number one goal is to increase muscle size and strength, and not necessarily to build overall health, try pulling back further. Can’t miss a game? During your workout, ease up on the muscles you use most in your extra activity so they have more time to recover.
6. Starving yourself.
You need to eat after your workout. Right after a session, your body is hustling to convert glucose into glycogen so your muscles can repair themselves and grow. So if you’re not going to eat after your exercise, your body will start to break down muscle into amino acids to convert into glucose.
Fix it: After you work out, eat a high-carbohydrate mealand don’t forget the protein. A recent study in the Journal of Strength and Conditioning Research found that a four-to-one carbohydrate-to-protein ratio can provide 127 percent greater muscle-glycogen storage than a high-carbohydrate drink alone. For even greater results, have a sports drink before and during exercise.
7. Too little sleep.
If you don’t get enough deep sleep, your muscles can’t recover. Besides, when you work out on insufficient sleep, you exercise at a lower intensity than you realize but you feel as if it’s high. So your muscles are less likely to receive enough stress to grow.
Fix it: Go to bed and wake up at set times every day, even on weekends, to keep your sleep cycles regular. In addition, avoid caffeineand perhaps exercise for four to six hours before bedtime.
8. Thirst.
For the active adult, eating about a gram of protein for every kilogram of body weight helps build muscle (if the protein is processed correctly). A high-protein meal has a slight diuretic effect — when the body uses protein for energy, it has to remove the nitrogen component of the molecule to turn it into glucose. This requires plenty of water.
Fix it: Drink eight to ten glasses of water a day and divide your protein among five or six small meals throughout the day. Eating an average of 25-30g each meal is ideal. You’ll put less stress on your kidneys and you’ll also utilize more of the protein you’re ingesting by giving your body only as much as it can use each time.
9. Sugar.
Sugary drinks can fool your body with a blood-sugar spike, making you prone to skip other, nutrient-dense foods you could be eating. Therefore, if your sugar habit limits your intake of muscle-building amino acids, it will sap the fuel you need for your workouts.
Fix it: Water and low-sugar sports drinks are your best bets. But sugar hides elsewhere. Watch out for dried fruits, certain nutrition bars and even tomato sauce.
10. Smoking and drinking.
You know smoking is foolish. You know you’re gambling with cancer, stroke and other health issues. But did you know you’re also sabotaging your strength training? Smoking places carbon monoxide in your system, which prevents your muscles from getting as much oxygen to use for energy. The less oxygen your muscles have to draw from, the less efficient they are at contracting, which can limit their capacity for work.
Regarding alcohol, it can cover your abs with a layer of lard and interfere with hormones that help build them. Drinking alcohol regularly can keep testosterone levels lower than usual and decrease muscle mass.
Fix it: Stop smoking and don’t worry about becoming a cold-turkey butterball. Thirty minutes of exercise three or four times a week helps control body weight, and produces positive psychological effects that might diminish the need to smoke. Furthermore, drinking moderately (two drinks or less per day) won’t harm testosterone levels and can actually improve your cardiovascular health.
You put in the time, the sweat — maybe the tears — but you don’t see results. Quit blubbering! It will be fine. Annihilate these ten saboteurs and watch your muscles grow with nothing holding them back.
via---- The Ririan Project
On Laughter
“Even if there is nothing to laugh about, laugh on credit.”
- Anonymous
There may be more to the lyric “Put on a Happy Face” than just a catchy tune — putting on a happy face is absolutely good for you, and those around you.
For hundreds of years, it has been acknowledged that “Laughter is the best Medicine”. Breakthrough scientific research is shedding new light on the physiological beneficial effects of humor on health. Laughter can come in handy, whether it’s for dealing with an illness, the pressures of daily living, stress, coping at work even, laughter can dramatically change the quality and outlook of our lives.
And laughing makes us feel good for a reason. The physiological effects on our body do some pretty amazing stunts. Here are some examples:
1. Manage your hormones.
Laughter reduces the level of stress hormones like cortisol, epinephrine, adrenaline, dopamine and growth hormone. It also increases the level of health-enhancing hormones like endorphins, and neurotransmitters. Laughter increases the number of antibody-producing cells and enhances the efficiency of T-cells. All this means a stronger immune system, as well as fewer physical effects of stress.
2. Nice internal workout.
A good belly laugh exercises the diaphragm, contracts the abs and even works out the shoulders, leaving muscles more relaxed afterward. It even provides a good workout for the heart. Laughing 100 times is the equivalent to 10 minutes on the rowing machine or 15 minutes on an exercise bike!
3. Physical release.
Have you ever felt like you had to laugh or you’d cry? Have you experienced the cleansed feeling after a good laugh? Laughter provides a physical and emotional release.
4. Positive frame of mind.
Laughter brings the focus away from anger, guilt, stress and negative emotions to them alongside other “mere distractions.” It will make you cheerful and put you in a positive frame of mind.
5. Change your perspective.
Researchers found that our response to stressful events can be altered by whether we view something as a “threat” or a “challenge.” Humor can give us a more light-hearted perspective and help us view events as “challenges,” thereby making them less threatening and more positive.
6. Social benefits of laughter.
Laughter is contagious, so if you bring more laughter into your life, you can most likely help others around you laugh more. By elevating the mood of those around you, you can diminish their stress levels, and possibly improve the quality of social interaction you experience with them, reducing your stress level even more!
What’s even better is that the more you smile, the more others will too. Seeing a smile creates what is termed as a “halo effect,” helping us to remember other happy events more vividly, feel more optimistic, more positive and more motivated.
7. Fight illness better.
People who are optimistic (who are out there laughing!) have stronger immune systems and are actually able to fight off illness better than pessimists.
The research is very clear — this is not some social science generalization — there is a link between optimistic attitudes and good health. And it has been measured in a variety of ways. Overall, scientists have found that optimistic people are healthier. Their biological makeup is different and they have a more robust immune system.
8. Live longer.
According to some recent research published in the Archives of General Psychiatry, elderly optimistic people, those who expected good things to happen (rather than bad things), were less likely to die than pessimists.
In fact, among the 65-85 year-old study participants, those who were most optimistic were 55 percent less likely to die from all causes than the most pessimistic people. What’s more, after researchers adjusted the results for age, smoking status, alcohol consumption, physical activity and other measures of health, the optimists were 71 percent less likely to die than the pessimists!
9. It feels like eating 2000 chocolate bars.
That’s right — according to The British Dental Health Foundation, a smile gives the same level of stimulation as eating 2000 chocolate bars. The results were found after scientists measured brain and heart activity in volunteers as they were shown pictures of smiling people and given money and chocolate.
People have long been drawing attention to the fact that smiling increases happiness both in yourself and those around you, so it is good to receive the backing of this scientific research.
10. It costs absolutely nothing.
It doesn’t cost a cent and it is highly contagious.
A recent research showed that pre-school-aged children laugh up to 400 times a day, but by the time we reach adulthood, we laugh a mere 17 times per day on average! Here are some strategies to help you raise your laughter level:
HOW TO USE LAUGHTER
TV and movies: There’s no shortage of comedies out there, both at the theater and in the aisles of the video stores, as well as right on your TV. While wasting your time watching something slightly humorous may actually frustrate you, watching truly hilarious movies and shows is an easy way to get laughter into your life whenever you need it.
Laugh with friends: Going to a movie or comedy club with friends is a great way to get more laughter in your life. The contagious effects of laughter may mean you’ll laugh more than you otherwise would have during the show, plus you’ll have jokes to reference at later times. Having friends over for a party or game night is also a great setup for laughter and other good feelings.
Find humor in your life: Instead of complaining about life’s frustrations, try to laugh about them. If something is so frustrating or depressing it’s ridiculous, realize that you could “look back on it and laugh.” Think of how it will sound as a story you could tell to your friends, and then see if you can laugh about it now. With this attitude, you may also find yourself being more lighthearted and silly, giving yourself and those around you more to laugh about. Approach life in a more mirthful way and you’ll find you’re less stressed about negative events, and you’ll achieve the health benefits of laughter.
“Fake it, till you make it!”: Just as studies show the positive effects of smiling occur whether the smile is fake or real, faked laughter also provides the benefits mentioned above. So smile more, and fake laughter; you’ll still achieve positive effects, and the fake merriment may lead to real smiles and laughter.
WARNINGS
A small stomach ache can result.
Don’t force your laugh.
Laughing invokes feelings of happiness and joy. Instead of being all gloomy and frustrated because there is no perceived solution, laughing lifts us up out of our pool of problems and plops us on solid ground where we can gain some new insights. Don’t forget to LOL (laugh out loud) frequently!
Concentrate Better, Learn More
“The mind is like an iceberg, it floats with one-seventh of its bulk above water.”
- Sigmund Freud
Whether you’re having trouble concentrating at work or you just need an extra mental kick to make it through your finals, there are some easy tricks that can improve your memory, concentration and focus.
It doesn’t matter how brilliant you are or how much experience you’ve had — you can still improve and expand your mind. Optimizing your brain’s function is essential to being the best you can be, whether at work, in leisure, or in your relationships.
Studies of students’ IQ levels show they rise and fall throughout the day depending on a variety of factors and events. Are you operating at your peak? Here are some powerful ways to shift your brain into a higher gear.
1. Do two things at once.
One of the simplest ways to learn how to do two things at once without dividing your attention is to put two TVs next to each other, switch them to different channels, and try to listen to both at once. See how much information you can swallow from each and try not to miss a thing.
Once you’re able to do this well, you can use the TVs to learn how to resist distractions. So, instead of trying to take in everything from both TVs, concentrate on one programme and ignore the other. It’ll be hard at first, but be determined. When you think you’ve mastered it, lower the volume on the set you’re watching and raise it on the one you’re not. If it doesn’t drive you crazy first, this technique is guaranteed to teach you how to pay attention effectively.
2. Become an expert.
A little expertise is a good thing. What you should know is that those who come out on top at work go home and revise. They wouldn’t admit it, but they do. So do your homework. Spend twenty minutes going over some aspect of your job — or, if you’re angling for a move, someone else’s. It takes very little effort to get a leg up on other blokes who don’t take the time to increase their worth as an employee.
3. Speed read.
Most of us read at a snail’s pace — or 256 words per minute — about one-fifth of our potential. Following a few tips, you can get yourself to between 1000-1500 words per minute within four weeks. It’s just a matter of conditioning. Here’s how:
Preview what you’re going to read. Look at the titles, subheads or anything that’s in italics or boldfaced. The writer is doing this because he wants you to remember it. It helps you subconsciously pick up on ideas, concepts and other essential information.
Use your hand as a pacer to underline what you’re reading and to keep you moving quickly through the text. It’s a concentration tool. It keeps you focused on what you’re reading, which means you’ll retain more.
Read groups of words. Words are meant to trigger thoughts. Hearing everything in your head — as opposed to just seeing it — can literally slow your thinking. We’re instructed that in order to comprehend what we read we have to read everything word for word. It’s not necessary. You can read groups of words and get just as much out of it, in less time, without sacrificing tone or style. Start reading words in groups of twos and threes, and increase the number as your skill improves.
Read vertically. Left-to-right progression wastes a lot of time and causes you to read everything, most of which isn’t all that necessary. By keeping your left-to-right eye movement at a minimum as you go down the page, your eye can take in segments of up to 3600 words a minute.
4. Grow a big brain by playing.
Thrashing the kids at FIFA or dishing out the carnage on Halo may not seem like the highest of intellectual pursuits, but playing computer games will not only help you de-stress, it’ll improve your digital dexterity and mental reaction.
5. Write right.
To get your point across better on paper, have a dialogue with yourself. Read everything you write out loud. Does it sound natural and unforced? Are there a lot of little pet ideas and clever phrases that you’ve allowed to get in the way of the main idea? Writing is speaking in slow motion. You have plenty of time to get it right. If you read aloud what you write, not only will your level of erudition improve, but your sentences and paragraphs will be better formed — and so will your ideas.
6. Fresh thinking and bright ideas.
If Kit-Kat is your idea of a break, then you could be seriously hampering your march towards genius. Too much stress can seriously cripple brain-building. Book a holiday, turn your cell phone off, get away from the grind and let inspiration take you.
Sunlight and fresh air will do your cogitative faculties no end of good. Improving the oxygen supply to your brain will keep the grey matter happy, while sunlight not only supplies your body with vitamin D (needed for strong bones), it also helps combat attacks of mind-eroding depression.
7. Listen up.
Recently, scientists at the University of California plugged 37 college students into a recording of Mozart’s Sonata for Two Pianos in D-major, then gave them an IQ test measuring abstract reasoning. Results: the students scored seven to ten points higher than those who listened to nothing. Listening to a complex and highly patterned piece of music acts as a “warm-up” for the mind, which could be good for high-level mathematics, navigation, architecture or playing Sudoku.
8. Sleep to gain greater intelligence.
Amazing things can happen while you slumber. Sleep allows the more intuitive right side of the brain to work on whatever problems have been troubling your more logical left side during the day.
Experts on napping from Germany’s University of Lubeck proved that “sleeping” on a big decision is important because sleep provides us with moments of insight — the sudden acquisition of explicit knowledge. Subjects were given a series of stimulus-response sequences, all of which followed a hidden abstract rule. More than twice as many of those who then slept for eight hours before returning to the test had attained insight into the hidden rule.
An adage claims that wisdom is a primary benefit of getting older. While experience may provide some wisdom, without fine-tuning your brain now and again, it’ll become incrementally more difficult for you to sort out that wisdom.
7 Can’t-Miss Ways To Kick-Start The Writing Habit
Posted by Dave Navarro -
Blogging can bring your business exposure, credibility, and whole lot more revenue - so it’s in your best interest to deliver a steady stream of powerful writing. But for a lot of us, that’s a tall order. If you’re finding your creative juices running a little dry, this list of quick and easy tips is sure to get them flowing again.
Write nothing but headlines. Sometimes the thought of writing an in-depth article is too much for your brain to deal with after a long day (or at the start of one). Spend 15 or 30 minutes just churning out headlines without worrying about how catchy they sound. You may not be in the mood to write an article from scratch, but if you keep building a collection of headlines you give yourself a ton of options. The more headlines you add to your list, the more likely you’ll find something you’re in the mood to write on at any given moment.
Write ‘crap’ without feeling guilty. We tend to assume that great writers write great stuff all the time. Face it - they don’t. Professional writers write even when nothing but crap comes out because they know that it’s part of the journey to getting the real gems. Steve Allen said to “write for the trash can,” meaning write without reservations about what people might think, just to keep your writing skills in shape. Try it when you’re feeling stuck - it really works.
Schedule regular time and show up, even if you think you can’t write. Sometimes your brain will freeze, your motivation will leave you, and your car won’t start. Showing up at your keyboard will solve two of those problems. If you’ve scheduled 8am to 9am to write, and you sit there for an hour and nothing comes out, you’ve still followed through on your appointment. When you sit down tomorrow your chances of breaking writer’s block skyrocket. I’ve never met anyone who followed through on showing up and had long term writer’s block. When you show up, you’re subconsciously telling yourself that you’re serious about writing … and that sets you up for a win.
Write about how you solved a problem. People like stories; it’s just how we’re wired. The good news is, you’re already good at telling stories because you do it all the time in everyday conversation. Whatever the topic you write on, think of a time you worked through a problem or fixed someone else’s dilemma. Because you’re just telling what you already know, the creative pressure is off and you can just talk through what happened (and educate the reader in the process).
Edit older articles. Go through your previous blog entries and make them better. You’ve had a chance to forget what you wrote about, so you’ll come to it with a fresh eye and an ability to improve what was there before. It’s like dipping your toes in the water to get yourself used to the temperature - soon you’ll be ready to jump in. And the articles you edit may give you great ideas for new ones to boot.
Type out other people’s articles. This may sound odd, but it can get your gears unstuck. Jump to a blog you love, open up a text editor, and just start typing out your favorite articles. You’re not doing anything creative, but you’re writing all the same. It’s like a warm-up walk before you start running. A side benefit that comes from this is that when you type out other people’s sentences, you can become a better writer, because you’re ‘tasting’ different styles of stringing words together.
Add your tips to this list in the comments section below. Don’t be afraid - leave a comment right now with your best writing tip. If you don’t have one, just write about how you’re going to use one of the above tips in the next 24 hours. But above all, write something right now. Get that brain unfrozen and that motivation rising. (but about that car that won’t start … I can’t help you with that).
Keep it rocking
-via freelancefolder
Psychology
"I am mistrustful of psychology. It's just a way to rationalize away evil. It actually gives maniacs an excuse to do what they do by making their wildest fetishes and perversions seem logical, scientific, or like they can be explained away."
A very insightful observation, made in the unlikeliest of all places, a gossip website.
The poster was commenting on a post regarding the arrest of a 24 year old necrophiliac.Wisdom is everywhere and you may want to run from it , but it'll find its way to you :)
Jolie, Back Doing What She Does The Best...Kicking Azz
Tuesday, October 30, 2007
The Urge To Purge, Clean Your Life Up
You know those closets and drawers and cupboards that are so full, they won't quite close?
It turns out they could be bad for your health: Every time you look around and feel anxious that the mess is getting out of hand, your body releases cortisol, one of the classic stress hormones, says Steven Maier, PhD, a neuroscience professor at the University of Colorado at Boulder.
Arianne Cohen, the author of Help, It's Broken! A Fix-It Bible for the Repair-Impaired, asked top organizing experts to help us get a grip.
Purging: Even Emeril doesn't need six spatulas and four whisks; two of each will do, so start by tossing extras. While you're at it, check expiration dates on foodstuffs and pitch anything that's past its prime. Next, tackle seldom-used appliances like cappuccino and bread makers. "Those things don't need to live in the kitchen," says Ellen Kosloff, senior professional organizer at TaskMasters New York. "Put up a rack in the garage, or store them on a hallway closet shelf."
Prevention: The number one rule: Keep the counters clear. "Counter space is only for items you use daily," says Barry Izsak, president of the National Association of Professional Organizers. "Everything else can be stored in a cabinet or pantry."
Purging: Begin by throwing away the no-brainers, including junk mail, expired coupons, brochures, and catalogs. Next, create desk zones. "Have a bill-paying zone, a stationery zone, a mail zone, and a reading zone," says Kosloff. "Keep everything you need for each activity in neat containers."
Prevention: Tackle your zones weekly, particularly bills and mail. For incoming papers such as children's art or tax information, keep one folder or container for each category, and at the end of the year (or month, if things really pile up fast), choose the keepers and purge the rest.
Purging: Some people would consider it a sacrilege to ever get rid of a book, but if you've decided it's time to winnow, donate all books that don't meet any of these three criteria: books you love, books you read regularly, books whose content can't be found on the Internet.
Prevention: Librarian's rules: No stacking or double shelving allowed. "Group your books into categories like fiction, nonfiction, and travel, so you can see what you have," says Chris McKenry of Get It Together LA. And good news: "Regifting is perfectly acceptable with books."
Purging "You should own nothing that is not useful, beautiful, or loved," says Izsak. If a tchotchke can't pass this test, out it goes.
Prevention: When a new tchotchke comes in, Kosloff suggests immediately rejecting it if you already own something similar. Keep only the little objects you'll use (a vase, a pretty bowl) or that are uniquely meaningful (a handmade gift or travel memento).
 |
| The Clothes Closet Purging: "Remember that 80 percent of the time, we wear only 20 percent of our clothes," says McKenry. So go through your wardrobe and jettison anything that's one of the four S's: stretched, small, smelly (ew!), or stained (sure, you could clean the stained and smelly pieces, but the idea is to let things go). Another great tip: Turn all your hangers in one direction, and for the next six months, flip the hanger (and leave it flipped) when you wear something. Donate the untouched clothes. Prevention: "The rule of thumb," says Izsak, "is that when something new comes in, at least one thing—preferably two—must go. And be realistic. If you're a size 10, hold on to the 8s but not the 6s." |
Toiletries and MakeupPurging: "Sort through all your half-empty bottles of shampoo, lotion, and makeup, and toss anything you haven't used in six months," Morgenstern says. Group what's left in containers of like products (i.e., rather than having 18 kinds of makeup sitting out on the counter, put it all in one easily accessible container). Morgenstern also uses extra toiletries (unopened, of course) to make hostess baskets for overnight guests.
Prevention: Avoid impulse purchases by buying products only to replace those you're done with.
via---- Oprah.com
Yahoo Messenger Beta 9.0
Productivity - The Secret And The Website
Yes, that Seinfeld.
Apparently back in the day an aspiring young comedian named Brad Isaac asked him for some tips on becoming a successful comedian.
Seinfeld told Brad his secret.
He told me to get a big wall calendar that has a whole year on one page and hang it on a prominent wall. The next step was to get a big red magic marker.
He said for each day that I do my task of writing, I get to put a big red X over that day. “After a few days you’ll have a chain. Just keep at it and the chain will grow longer every day. You’ll like seeing that chain, especially when you get a few weeks under your belt. Your only job next is to not break the chain.”
“Don’t break the chain.” He said again for emphasis.
You can read the full story by Brad at Lifehacker.
Don’t break the chain…it’s so powerful. You can use this productivity tip for so many things in your life. Want to learn a language? Teach yourself one new word each day. Want to write a blog? One post per day. Want to get in shape? Do some sort of exercise each day. Whatever you do, don’t break the chain.
But wait, there’s more! Not long after Brad wrote about what he learned from Seinfeld, someone awesome created a website called dontbreakthechain.com
Here’s what it looks like:
It may look simple, but it’s meant to be.
Just register (free, of course) and start creating a chain for whatever you choose. All you have to do is click on a date and it will fill in. You can also create multiple chains like I have. Go to Don’t Break The Chain and begin to improve something (anything) about yourself!
Dream Houses
From the densely populated regions appear, the skyscrapers of the city behind you! In this 2008 show GEO-Kalender GEO-Fotografen houses in great nature, the dream of living and freedom symbolizing.
© Ralf Kreuels/Laif
A Fischerkatein the dunes of the Danish island latter
© Bard Loken/Samfoto
Midsummer on the Lofoten, the rugged islands off the coast of Norway
© Yann Arthus- Bertrand/Altitude
Ebbe off Brittany coast at high tide, the sand bank across from the sea lapped its
© Erich Spiegelhalter/Agentur Focus
The famous granite rock of "rose" in the Brittany coast, in the light of the sun is deeply dyed red
© George Steinmetz/Agentur Focus
The people of New Guinea Korowai to live in tree houses for protection against controversial neighbors
© Ralf Kreuels/Laif
Eine einsam gelegene Alm in den Savoyer Bergen – wahrend des Sommers Weideland fur Schafe
© Yann Arthus-Bertrand/Altitude
A lonely Alm located in the mountains of Savoy during the summer grazing land for sheep
© Klaus D. Francke/Bilderberg
Farmstead on one of the men - West volcanic islands off the south coast of Iceland
© C+R Dorr/Premium
At the Baltic Sea in Ahrenshoop. The sea gnaws at West Beach, stage, the force of the waves diminish
© Karl-Heinz Raach/ Laif
A country in the Laurentides, a forest landscape park near the Canadian city of Quebec
© Max Schmid
Especially for a hut-in Tinnsjo Eiland, a deep lake in the Norwegian province of Telemark
© Charlie Waite/Getty Images
Between Bergen recovered: in the bog of Glencoe in the Scottish Highlands
Funny Wedding Photography
These are funny yet insanely cute, also display the talents of the photographers.
source: Wedding Photojournalist Association (WPJA)
Daniel Sheehan
Gary Allen
Mark Romine
Kenneth Paul Soong
Dennis Drenner
Kevin Quinlan
The little girl looks up at the older boy with adoration, and he sheepishly is so pleased about it.
Mark Newman
Very sweet moment. The little boy's tight grip on his dance partner is so charming.
Ron Storer
The bride is pouting while the groom is smirking in the background. Even though they are old enough to get married and are asking to be thought of as an adult married couple, they are still young enough to have fun.
Steve Schaefer
Janet Hudson Schroeder
Rick Collins
Steve Warmowski
Peter Pawinski
Buffy Goodman
Vladimir Chaloupka
Jeff Newsom
I saw many shots like this one (holding polaroid over face) but most didn't fit the subject or the situation. This one does.
Ralph Heinze
Kevin Bergthold
Cooper Carras
Jonathan Adams
Jonathan Kirshner
Kathi Littwin
Jonathan Adams
Paul Johnson
Bill Holland
Christopher Gendron
Kristin Reimer
Again, raw and honest. The tattoos make the image perfect, such emotion and such company!
Evrim Icoz
Richard Esposito
Daria Bishop
Richard Esposito
Charlotte Geary
Stacey Kane
Britta Trygstad
Juliana Wiklund
Kevin Millard
Lina Jang
Matt Kim
John Zich
Jennifer Stanton
Anna Kuperberg
Jonathan Adams
Genevieve Nisly
Michael Barber
Rebecca Blissett
Leda Zych
Meg Baisden
Bruce Benson
Robin Parrott
Todd Hougas
Angela Lang
Eric Graf
Craig Mitchelldyer
Ira Lippke
Greg Gibson
Ira Lippke
Joanne Dunn
Mindy Sonshine
Josh Johnston
Michele Waite
Julie Gelfand
Meg Baisden
Charlotte Geary
Scott Juarez
This one really made me laugh. What better than an old-fashioned shotgun wedding?
Stacey Kane
Robert Kaussner
Karin von Voigtlander
Craig Mitchelldyer
Stacey Kane
Carl Walsh
Michele Waite
Natalie Galyon
The whimsy and unexpectedness of the bride with boots walking through a field was wonderful.
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