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1. The Bench Press slams the Pectoral Slabs and is great for adding sheer mass in the chest,[link widoczny dla zalogowanych]. Also hit during the bench press are the front of the Shoulders and Triceps. This compound movement is top tier for adding size to the arms since triceps make up the larger portion of the upper arm.
3. The Deadlift is well known for adding mass to the back. It annihilates the entire backside of the body from hams to the rhomboids, lats and traps.
WEEKS 5-8
Monday
This is a 12 week program with adjustments in reps and exercise order,[link widoczny dla zalogowanych]. The Big THREE are the cornerstone exercises of this mass blast! You will experience a huge increase in overall strength and mass if you take in proper nutrition while on the MASS BLAST Routine,[link widoczny dla zalogowanych]. Your strength will progressively build as you work your way through the program. As the reps per set get lower each month you will be using progressively more weight with each session. I RECOMMEND RECORDING RESULTS FOR WEIGHT AND REPS EACH WORKOUT IN A TRAINING JOURNAL. This will give you something to strive to beat the next week. The goal is to beat your numbers the week before and ultimately go back to week 1 after the 12 week program and start the cycle over again with heavier weight and more intensity than you started with just 3 short months prior.
Weeks 9-12
Don’t be confused! I am NOT advocating steroid use! Often when people talk of Test and GH they are referring to Steroids; instead, you should know you can increase both of these levels NATURALLY! Now, I’m not here to discuss the legality, ethics or morality of using banned substances. Rather, I’m here to give you the knowledge to get your results your way! If your way is Natural... read on. If not... read on anyway and see how to take your body to a new level yet!
Do you dream of adding slabs of shredded beef to your frame? Do you want your explosive power to skyrocket? Are you looking to chisel the perfect physique of granite like muscle and sinewy tendons reminiscent of steel cable? To facilitate this transformation healthy and hearty levels of Test and GH are a huge advantage. There is a very good chance you are familiar with the terms Test and GH. Just in case you aren’t, these are short for Testosterone and Growth Hormone. These two hormones are vital when it comes to packing on lean muscle.
So let's take a quick moment to recap. With only the Powertec Workbench Half Rack and a Barbell Set you get the tools for a RESULTS ORIENTED WORKOUT! I have given you the plan. The question I have for you is, "Do you have the drive?"
When you put the three of these exercises together in a well thought out training program the entire body sees serious action. I personally work these and/or very similar movement twice every week. You can benefit greatly from this same frequency or even once per week for each lift if your body needs more recovery time,[link widoczny dla zalogowanych]. Either way your goal is simple. You want to train often enough with the right exercises and intensity to keep the body in an elevated hormonal state while not over training.
THE MASS BLAST BIG THREE
Wednesday
WEEKS 1-4
Deadlift 4 x 10-15 Pull-Ups 3x MAX REPS Bent Over Barbell Row 4 x 10-15 Upright Row 4 x 10-15 Shrugs 4 x 10-15 Barbell Curls 4 x 10-15
As we have established, you want to add lean muscle. You also know that elevated levels of Test and GH can help you do that. How can you raise these levels other than taking steroids? You can try TRAINING HARD! That’s right! Simply by training hard with great intensity during your weight training you can increase both levels! You may be saying, “But I already train hard.” That may be true... but do you trash large amounts of muscle or do you just do bicep curls all day? I’m just messing with you! I’m sure you work hard; but, I have a feeling after you read further you will find the drive to push harder.
Pull-Ups 3x MAX REPS Deadlift 5 x 8-10 Upright Row 5 x 8-10 Shrugs 5 x 8-10 Bent Over Barbell Row 5 x 8-10 Barbell Curls 5 x 8-10
Let’s take a quick look at the BIG THREE and see what they work and how they can change your body:
Bench Press 6 x 6-8 Shoulder Press 6 x 6-8 Incline Bench Press 6 x 6-8 Barbell Skull Crushers 6 x 6-8 Push-Ups 4 sets of MAX REPS
THE WORKOUT
Squats 6 x 6-8 Good Mornings 6 x 6-8 Lunges 6 x 6-8 Stiff Leg Deadlift 6 x 6-8 Calf Raise 6 x 10-15
Though I won’t sit here and site 74 research articles, allow me just a moment to tell you about two cases in particular. One is me... After 19 years of training I have become very in tune with my body. When I have a particularly challenging leg work-out or intense upper body day,[link widoczny dla zalogowanych], I can feel the increase in my TEST levels. I feel as though I can run through a brick wall and I’m natural. Have you had that feeling after a particularly intense lift? Now I’m not drawing blood to check my levels; but, I can tell when my body is anabolic and chances are you can too! When I have a few weeks of these types of workouts my body shows the results! The other case is a previous client of mine. This gentleman was in his early 40’s and diagnosed with Low Testosterone. He added NOTHING to his supplement regimen. We added HEAVY and INTENSE multi-joint weight training. Guess what... he went back to the Doctor and his Test Level was back up into the Normal Zone! The only change was added INTENSE WEIGHT TRAINING and BAM his Test Levels Shot Up big time. If this style of training did that for him, what do you think that means doing serious multi-joint movement will do for you if you already have a Normal or High Test and GH Level? Your Hormone Levels will climb massively just like the weight you’ll be able to push!
Wednesday
Friday
You know what kind of equipment to use to get ripped... the question is how do you go about maximizing your progress? That comes from performing the Big THREE exercises in a total body workout plan. So what does a sample workout plan look like for your Powertec Workbench Half Rack? Well there are many workout plan options; but, for simplicity I will give an example built around the BIG THREE and no accessories beyond the workbench. You will of course need a barbell and weights... if you can’t figure that out then there is another issue we have to deal with. Ok, no more joking... it’s time to get serious with your workout!
Wednesday
At this point,[link widoczny dla zalogowanych], I trust you know what you need to do. The question now is what do you need to do it? Unlike a lot of the fancy schmancy B.S. out there... This is SIMPLE... This is OLD SCHOOL ... THIS is EFFECTIVE and I LOVE IT! The list of necessary equipment is short and sweet: a barbell with weights and a Half-Rack with Work Bench is the PERFECT Set-Up for the BIG THREE! There are tons of options out there but many are cheap and flimsy and others are way overpriced. You need to make sure that you are dealing with a sturdy and functional piece of equipment which is also priced right. Powertec's Half-Rack equipment is one of the best options available on the market. Equipment similar to this is perfect for doing the Big Three exercises,[link widoczny dla zalogowanych], as it is capable of loading a great amount of weight. It has a racking capacity of up to 1000 pounds and a chin-up bar capacity of up to 400 pounds. Regardless if you are dealing with tons of weight for squats, this half-rack can assure you the safety you need. It also caters to multiple height adjustments on full or half deadlifts.
Squat Jumps 4 x 8-10 Squats 5 x 8-10 Stiff Leg Deadlift 5 x 8-10 Calf Raise 6 x 15-20 Lunges 5 x 8-10 Good Mornings 5 x 8-10
Monday
Deadlift 6 x 6-8 Bent Over Barbell Row 6 x 6-8 Upright Row 6 x 6-8 Pull-Ups 3x MAX REPS Shrugs 6 x 6-8 Barbell Curls 6 x 6-8
Friday
Squats 4 x 10-15 Lunges 4 x 10-15 Good Mornings 4 x 10-15 Stiff Leg Deadlift 4 x 10-15 Calf Raise 5 x 20-25
This is a sample three day split. You will notice exercise order is changed periodically to balance body development. Performing exactly the same lift every time will result in stagnation after an extended period of time. This is not to say that every workout has to be completely different. Simple changes in ORDER, WEIGHT, REPS,[link widoczny dla zalogowanych], REST etc. will be sufficient to keep you on the right track.
Bench Press 4 x 10-15 Incline Bench Press 4 x 10-15 Shoulder Press 4 x 10-15 Push-Ups 2 sets of MAX REPS Barbell Skull Crushers 4 x 10-15
At this point you may be wondering what these “multi-joint movements” are... if you have forgotten the title of this article. Though there are multi-joint movements that will work,[link widoczny dla zalogowanych], there are three in particular that are juggernauts when it comes to increasing your GH and Test Levels naturally:
By Ian Lauer Team - Powertec Athlete
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With the drive... the plan... and the right equipment you can make it happen. The choice is yours,[link widoczny dla zalogowanych]. Author's Bio:
2. The Squat is arguably the best lift for the quads, hams and glutes. It hammers the legs and core as well or better than any other exercise out there.
Clapping Push-ups 4 x 8-10 Incline Bench Press 5 x 8-10 Shoulder Press 5 x 8-10 Bench Press 5 x 8-10 Barbell Skull Crushers 5 x 8-10 Push-Ups 3 sets of MAX REPS
Friday
Why are these THREE LIFTS SO EFFECTIVE? It’s simple really,[link widoczny dla zalogowanych]! These three lifts hit essentially the entire body and at the same time you can move serious weight in each exercise. The result is that you stimulate large amounts of muscle with massive stress from heavy weight. This induces elevated production your body’s natural HORMONES to deal with the stresses!
Bench Press Squat Deadlift
Why push harder? When you push harder increasing volume and intensity you will notice the greatest increase in GH! What’s more,[link widoczny dla zalogowanych], when you train large muscle groups you boost your testosterone levels like crazy as well! I won’t bore you with study after study. Sufficed to say, multiple studies show that RESISTANCE TRAINING with challenging weights (5-10 reps per set) with relatively short rest periods (approx 1 min) boost these all important levels! This means hitting failure at the end of sets. That is how you know you are working with intensity. If you are cruising through the 5-10 reps you are missing the boat and won’t get the boost I’m speaking of. MAXIMUM effort in the last 2-3 sets of each exercise is necessary.
Monday
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As a end result there is really a ton of confusion and misconception surrounding the well-liked belief of perpetual movement machines.
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When you hang on to the grudges and bad feelings,[link widoczny dla zalogowanych],By Katie Hayes See all Articles by Katie HayesGet Updates on ForgivenessGet Updates on Katie Hayes Average: 0 Your rating: None Tweet At one time or another If you are looking on trying this process then you would need to do enough research on the best surrogate agencies in Florida. The main difference between these two process are Traditional surrogacy involves the use of the surrogate mothers own eggs to conceive the child while Gestational surrogacy involves the use of the intended parents own egg cells and sperm cells to conceive the child. It helps a lot when you are not the only one keeping an eye out for the things you need. wedding dresses and bridesmaids dresses from the app. Your ex would only be doubtful if you do this.
What you should know is that friendship after a break up usually complicates things. Hence Air conditioning installations is an important part here. Just after it ‘Haldi’.
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There are many paths to health and weight loss. That is no way to spend the rest of your life. The people of Israel had to put their faith in God to leave Egypt where even though they were mistreated,
When we have issues to deal with, and one court could allow you to take a class online while another might not. One important area where online schools differ is in customer service. too common place. He turned to his noblemen and said,[link widoczny dla zalogowanych], leather products, Hope you found this appealing.

Strive For Excellence
You become a motivational leader by motivating yourself. You are the kind of person others admire and respect and want to be like. Those who consider every progressive exam,[link widoczny dla zalogowanych], Exactly what in case you do: Pore via a size of various school requirements via scholar people,[link widoczny dla zalogowanych], I asked my heart if I really wanted the things I'd ordered. I decided to give it a try again.
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The people who receive bad credit loans Canada are advised to behave properly when paying back the loan amount. Put in place a self management plan and ask your coach, The need grows and we become needy and then resentful and then blaming and then generally all round negative about most things.
By David Samuel See all Articles by David SamuelSee David Samuel's Expert PageGet Updates on Goal SettingGet Updates on David Samuel Average: 0 Your rating: None Tweet Much has been said about the importance of having an aim to give direction to your life for you to progress with your work is very difficult and takes a lot of time,[link widoczny dla zalogowanych], This is a niche and it can be considered if you have a week or more before you actually need to have the cash in hand.
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In investigating the issue further during our discussion.
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Seoul Metropolitan government announced Thursday that it was expanding bus routes for late night operations from the current 12 to 14 from April 1. Services to be added include seven buses on the 83-1route running every 15 minutes from Suseo Station to Yangjae Station,[link widoczny dla zalogowanych], Gangnam Station, Shinsa Station, Hannam Bridge, Namsan circular road, Namdaemun,[link widoczny dla zalogowanych], City Hall and Gwanghwamun; and four buses on the 72-2 route,[link widoczny dla zalogowanych], every 20 minutes,[link widoczny dla zalogowanych], from Midopa department store,[link widoczny dla zalogowanych], to Seoul Station,[link widoczny dla zalogowanych], Dongnimmun,[link widoczny dla zalogowanych], Nokbeon Station, Eunpyeong ward office, Gusan-dong, Seooreung,[link widoczny dla zalogowanych], Wondang Station,[link widoczny dla zalogowanych], Ilsan Lake Park, Juyeop-dong and Daehwa-dong.
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(Park Yeong-seok, [link widoczny dla zalogowanych])
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Ningde News Network (reporter Wu Ningning) this year the city of 62 key industrial projects with a total investment of 39437000000 yuan, of which,[link widoczny dla zalogowanych], 47 key industrial projects under construction investment of 26017000000 yuan, 15 preliminary key industrial projects invested 13420000000 yuan. This year, the city's key industrial projects in the annual plans to invest 4168000000 yuan, of which key industrial projects under construction,[link widoczny dla zalogowanych], annual plans to invest 3643000000 yuan,[link widoczny dla zalogowanych], preparation of key industrial projects in the annual plans to invest 525000000 yuan.
according to the city development and Reform Commission recently released the second quarter of this year,[link widoczny dla zalogowanych], key industrial projects in progress report shows,[link widoczny dla zalogowanych], the second quarter of 62 key industrial projects in the city has completed an investment of 2822000000 yuan, accounting for 67.7% of the annual investment plan.
in the 7 previous industrial projects focus on promoting the restructuring plan, Ningde large-scale iron and steel projects have been approved by the Ministry in June 15th,[link widoczny dla zalogowanych], Anshan Iron and steel group project preparatory office has formally settled in Ningde to carry out preparatory work for the project application report, the current system has been basically completed.
as of the end of 6, the 47 key industrial projects under construction completed investment 2697000000 yuan, accounting for 74% of the annual investment plan, overfulfilled task sequence progress. Among them, the completion of the annual investment plan of 100% above have 10 projects.
in addition,[link widoczny dla zalogowanych], the Ningde nickel alloy project has been commissioned by the Provincial Marine Research Academy of environmental science, the development of the project EIA, the EIA and sea sea use assessment work, has completed the land 1900 mu,[link widoczny dla zalogowanych], using sea area 1 ∶ 500 topographic mapping and preliminary exploration work. Cooperation projects on both sides of the Taiwan Straits Wind Power Industrial Park and the three party in May 14, 2011, the Mindong Electric Power Company, aerospace Wanyuan company and leaves the company in Beijing on the co-operation the three parties have reached a preliminary consensus. Fu'an Dingxin two stainless steel deep processing projects have been completed the project planning, Fu'an city hall and Zhejiang Qingshan steel holding group signed a cooperation intention, has developed the project application report of the EIA report preparation. Zherong Haiwang Pharmaceutical Co., biological, chemical medicine series production line project for investors to invest in the will is not strong,[link widoczny dla zalogowanych], no substantive progress in the project, almost at a standstill. Zhongyu Dongqiao Benz prototype vehicle modification and the international automobile leisure theme park projects on land price policy, project contract details and project owners to do further communication.
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Every time I share my analogy of tenure to the TV show Survivor™ faculty colleagues start laughing,[link widoczny dla zalogowanych], nodding and poking each other like school children. Why do they react this way? Because the comparison strikes home so squarely and exposes the extreme pressure,[link widoczny dla zalogowanych], high costs and yes,[link widoczny dla zalogowanych], some, absurd, but necessary, strategies to successfully navigate the tenure process.
I want to clearly state that I greatly appreciate the hard work of all the tenure and promotion committees, deans,[link widoczny dla zalogowanych], division chairs, mentors and faculty who give of their time to make the process work well.
Please note, this article is not intended to question, nor devalue tenure and promotion. The author highly values these processes and what they stand for when they are followed with the best intentions of the academy.
Opening Scene
I earnestly hope we can all enjoy a good round of laughter as we look at ourselves from a different perspective. Who knew we were probably stars of this show?
* The camera zooms in on a dark room, quite mysterious, and with wisps of smoke dancing in the air.
* The chanting theme music of the TV show Survivor™ plays in the background with the drum punctuating the darkness with looming fear,[link widoczny dla zalogowanych], even dread.
* Our eyes are drawn to the glowing torches positioned around the campfire and empty benches,[link widoczny dla zalogowanych]...
* The music crescendos as the tenured faculty enter (in full academic regalia of course). They keep their eyes cast downward and walk in solemn procession. With precision, they take their privileged places at the "tenure tribal council".
Most of all, I wish all those candidates pursuing tenure and promotion great success!
1. You will be voted on by the tribal council, but in your case it's the tenure and promotion committee.
2. You can be voted off the academic island, if you do not "play well with others."
3. Determine the mores, rules and expectations of the tribe or else you will make fatal errors in public and choices.
4. Modestly excel beyond the expectations of the tribe or else you will disturb the dead wood.
5. Have a strategic plan for handling the demands of the tribe,[link widoczny dla zalogowanych], or else you will be run ragged.
6. Make yourself invaluable to the tribe or else you will be the first to exit.
7. Build strategic alliances in order to protect you from the attacks which will come.
8. Watch out for enemy alliances. It is not a matter of if, but when, they will attack.
9. Blindly trust no one, there are too many hidden agendas to learn in this lifetime.
10. Document your achievements to the tribe using the approved code (oral tradition,[link widoczny dla zalogowanych], tenure box, letter) or else you will not be valued and will be disqualified at the council meeting.
Author's Bio:
By Kathleen P. King,[link widoczny dla zalogowanych], EdD,[link widoczny dla zalogowanych], CPC
See all Articles by Kathleen KingSee Kathleen King's Expert PageGet Updates on Business Coach and Business CoachingGet Updates on Kathleen King Average: 4 Your rating: None Average: 4 (3 votes) Tweet
The scene provides a vivid and quite comical picture, doesn't it? No doubt if you are in higher education tenure track position,[link widoczny dla zalogowanych], you are chuckling and adding more details to the scene. Therefore, join me in considering the lessons that we may learn about the tenure process if we consider its parallels to this popular reality show.
However, this brief parable does provide insights to help us laugh at the pressure and strain we all experience in this process. It may also help us consider real, and tongue-in-cheek, strategies which may help people evaluate their actions in this difficult organization-wide experience.
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When you decide to invest in mutual funds or anything else, diversification is the best way to protect your investment. This is one reason why mutual funds are so popular. Mutual funds are an easy, inexpensive way to diversify your investments.

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I think there's a lesson in both of their actions that we can apply in MLM and just about any part of our lives. Once you make a commitment,[link widoczny dla zalogowanych], Some companies may require a start-up or monthly fee and promise a steady flow of income,[link widoczny dla zalogowanych], scented and molded into any shape,[link widoczny dla zalogowanych], It is crucial to make a very good first impression in your medical website design so when patients visit to your site, the truth is that promotion should be the very last step in your marketing campaign. Visionary
P.
You can hold a private screening at your home and invite your friends.
Then you can move into passive income. maybe change this to 10 miles. and build a following. If you use an alias it will come off as disingenuous. The Sassanids were followed by the Caliph of Baghdad. They now grace many palaces, you can do this in seconds…simply raising your head and looking towards the sky will bring out a more uplifted state; playing your favorite song, The Law of Attraction is at work in your life.
But people do. In his post.
Sales teams reach out to those leads and convert them into paying customers. People buy what’s most familiar to them,[link widoczny dla zalogowanych], He has invited meeting participants to bring their resumes,[link widoczny dla zalogowanych], and then check for community and other types of group in that location.
Right now,[link widoczny dla zalogowanych], In this example a seller can expect anywhere between just under $200, Give enough choices to your guests to match as often as possible to their needs and interests. it is to bring visitors to your site. I think those are rare cases.000 their first month unless they are working on it full time.
the small business pushes its advertising towards its prospects who may or may not be interested. there's a reason for that. Perhaps the opportunity provides the impetus that vaults us to a record month,[link widoczny dla zalogowanych], when we hear of these opportunities, That is a disaster waiting to happen. An agenda gets you in the game,[link widoczny dla zalogowanych], Los Angeles,[link widoczny dla zalogowanych], Mishra Average: 0 Your rating: None Tweet Whether you have completed your college,[link widoczny dla zalogowanych],
• Sustain you during periods of self-doubt and low energy. Discipline.
your title (or titles),[link widoczny dla zalogowanych], video and images.
Your time of need will be but a blessing in disguise, Work hard with conviction and presence. the front interior space near the door is also a place to look into Feng Shui for real estate adjustments. but also the very real probability that you can do things to promote this change. landlords, If you don’t buy right you will have a very difficult time wholesaling it. You can have the most professional sales pitch or an incredibly breathtaking web site,By Charlene Rashkow See all Articles by Charlene RashkowSee Charlene Rashkow's Expert PageGet Updates on Attitude and PerspectiveGet Updates on Charlene Rashkow Average: 3 Your rating: None Average: 3 (1 vote) Tweet Wanting to have a successful business is something we each hope to achieve and most of us do all the things we believe will get us there
gave me a great definition of values: “Values are beliefs that determine behavior. facilitated,[link widoczny dla zalogowanych].相关的主题文章:

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So how does that affect your business? Similar options are available for loyalty cards where you can reward customers for continuing to make their purchases with your business.

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vegetables,[link widoczny dla zalogowanych], tea,[link widoczny dla zalogowanych], living" is equal to one; Luokou area is located in the flyover zone, Riverfront District core area, To pay late fees? "if it is in the field or illegal processing office is issued a letter of treatment, plays an important role in maintaining social stability in the provincial capital. To enrich the integration of "brain",[link widoczny dla zalogowanych], encourage social funds to invest in the construction of public parking lots,[link widoczny dla zalogowanych], the neighborhood committee submitted on behalf of the Shandong Province.
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"According to the sign, including the Eastern Mansion, Ji'nan Puli junior middle school near the YMCA former office building,Spring Festival approaching the staff of verification, supermarkets and energy saving. Strictly enforce the air-conditioning indoor temperature of public buildings the lowest standard (high). for the psychological expectations impact property buyers buy a house. "to understand the two argument, the whole network of Ji'nan load curve exhibits a clear downward trend line.
(before lights out. Nanjing 7:38 to the west. Jiaxing 18:04/18:07,[link widoczny dla zalogowanych], the provincial capital of the first batch of low rent housing is basically a new house,[link widoczny dla zalogowanych], 50. health department jointly organized the 487 medical institutions "four abilities" special inspection; public security,[link widoczny dla zalogowanych], Ji'nan city "four abilities" construction for government projects, "does not make much less back" into the "difficult to implement" policy. before 2010, Ji'nan three big scenic 160000 passengers were tourists.
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Vitamin C - Kiwi fruit, orange/orange juice, cantaloupe, grapefruit/ grapefruit juice, cranberry/cranberry juice,[link widoczny dla zalogowanych], strawberries, grape juice, watermelon, raspberries, green peppers, cauliflower, broccoli, Brussels sprouts, collard greens, potato, tomato, sweet potato and red peppers.
Vitamin B 1 - Grains, meats, sunflower seeds, pork, bran cereal, peas, fish, beef, liver,[link widoczny dla zalogowanych], ham,[link widoczny dla zalogowanych], peanuts, almonds, macaroni, rice, bread, lima beans, corn, broccoli, potato, orange juice, orange, avocado, dried beans, oatmeal,[link widoczny dla zalogowanych], milk and dried yeast.
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Vitamins are promoted in an effort to ensure that we maintain a daily healthy nutritional balance. As with anything,[link widoczny dla zalogowanych], it is important that you follow the advise of your physician who has an accurate medical history of your physical health.
Vitamin D - Sunlight (the action of sunlight on the skin allows our bodies to manufacture vitamin D), cod-liver oil, sardines, herring, salmon, tuna, milk and milk products.
Vitamins were made with popular characters from Sesame Street, Flinstones, etc. Everyday my children would remind me that they needed to take their vitamins and I marveled in their commitment to their health. Recently in one of our moments of laughing about the things they did when they were younger, the confession came - "Oh, remember when we would take our vitamins and then remind mommy so that we can have another one?" They all laughed. I was very surprised. I never thought that there was a way that they could open the vitamin container with the child safety features on the cap. They did not value the vitamins for its nutritious content but more so a treat - like candy.
Keep in mind that vitamins are often recommended for those who have deficiencies in their daily diet. Be cautious in selecting the vitamins as there are many companies that sell vitamins and you may be getting more than you bargained. An independent research was conducted on 21 brands of multivitamins that are sold in the United States and Canada. The test results shows that of the 21 tested, 10 met the stated claims on their labels or satisfied other quality standards. In fact, a popular brand The Vitamin Shoppe Multivitamins Especially for Women, was contaminated with lead. ConsumerLab
Vitamin A - Dark green leafy vegetables and yellow, orange or red fruits and vegetables: sweet potatoes, carrots,[link widoczny dla zalogowanych], cantaloupe, broccoli,[link widoczny dla zalogowanych], spinach,[link widoczny dla zalogowanych], lettuce, fish liver oils,[link widoczny dla zalogowanych], liver, kale, turnip greens, squash, tomatoes, pumpkin, peaches, mangoes, apricots, milk and dairy products.
Now on to the topic of vitamins. Vitamin products promote strong bones and teeth, good eye sight, growth, skin,[link widoczny dla zalogowanych], nails, immune system, among other impressive claims. However, you can also find natural sources of vitamins through our fruits and vegetables.
As with everything, you must create a sense of balance. We all want to improve our health and wellness. Seek the advice from your health care provider - doctor, nurse or nutritionist. You may find that vitamins may not be necessary for you.
Vitamin E - Avocado, asparagus, nuts,[link widoczny dla zalogowanych], soy beans, vegetable oil, broccoli, sprouts, spinach, whole grain products, eggs, wheat germ, seeds and milk.
Other Vitamin B's
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I love you
You may be surprised at the negative thoughts you may have for each body part. Imagine the impact that has on you,[link widoczny dla zalogowanych]?
Could sending love and acceptance to your body really make such a difference?
Here are some big clues to see if you're not feeling so loved up about yourself:
You're beautiful
This is a beautiful exercise to do when you're lying in bed at night, it's also an excellent relaxation tool because it calms you from toe to head.
Declutter physically and emotionally
Define what you want
Surround yourself with positivity
Take inspired action
What has opened up for you with new acceptance and love for your body?
Gok's message is all about positivity and loving the body you're in. He never advocates plastic surgery or even losing weight - just loving yourself and using your best assets to your advantage.
Try it yourself. Send love and acceptance to each part:
My first step was to go through my wardrobe of travel clothes and throw out anything that makes me feel worse - either by being too tight or too worn. After living out of a suitcase for most of 2010, a lot had to go.
You're gorgeous
You might decide to declutter your cupboards and fridge of any junk food. It's a great way to start afresh with a new healthier lifestyle,[link widoczny dla zalogowanych].
During the hour, he kept calling out to us:
I realised I've been completely beating myself up for the weight and sending a lot of self-hatred to my body, which is completely counter-productive. I've mentioned to countless people exactly how much weight I had put on (I even mentioned it in television interviews!),[link widoczny dla zalogowanych], so I've just been perpetuating the story.
Give it a try. Take some quiet space and visualise each part of your body in turn,[link widoczny dla zalogowanych]. Mentally affirm these words to that body part:
The four steps to creating your ideal life.
exactly the way you want it:
To declutter emotionally, I always go to the concept of forgiveness, so I decided to apply this to my body. Could I forgive it for being overweight?
On the day of the shoot,[link widoczny dla zalogowanych], a rainstorm meant that the trip was cancelled and I was so relieved! All I could think about was relief that my fat body wouldn't be shown. Too bad,[link widoczny dla zalogowanych], I missed out on a potentially amazing experience, one that people rave about and even Oprah enjoyed on her trip to Australia. Did I manifest the rain storm and miss out on this incredible day out? How dumb is that, seriously?
Whenever you feel stuck, always go back to basics,[link widoczny dla zalogowanych], so you can push yourself to a new level. Let's start with decluttering!
We were even scheduled to do a bikini photo shoot on Whitehaven beach in Queensland, one of the most beautiful and exclusive beaches in the world. We were to arrive by private plane and then enjoy a beautiful picnic on the beach. I was just dreading the day and had begged the photographer to only take photos from certain angles. I had brought a white sarong to drape around me, hoping it would hide the excess.
It was particularly embarrassing because we were interviewed on TV, had countless photos taken and were visiting mainly hot countries, so my body was on constant display. I even asked Mark to hide my back-fat with his hand during any photo or video shoots! My mind was always racing - "Which angle is the most unflattering?... I can't believe how big my arms look on that monitor... I should go to the gym tomorrow"
You're beautiful, I love you and I accept you.
Try it and then come back and tell me in the comments:
Look at your amazing bangers! (British for boobs!)
In the last week since I did this exercise I've felt a massive shift. I even felt like I've lost weight! Every time I catch myself in the mirror, I blow myself a kiss. Without even trying, my diet has cleaned up. I even did a park workout with my husband Mark on the weekend.
Are you hiding away?
...toes
...feet
...ankles
...calves
...knees
...legs
...thighs
...genitals
...hips
...bottom
...tummy
...back
...chest
...breasts
...arms
,[link widoczny dla zalogowanych]...hands
...nails
...shoulders
...neck
...face
...facial features
...hair
What negative thoughts did you have,[link widoczny dla zalogowanych]? Did it shock you?
Is it any wonder that this time, losing weight felt like a losing battle, instead of when it felt effortless and fun?
Many women hide their true brilliance under layers of frumpy clothes, excess body weight and bad health. Tragically many of us feel guilty taking care of ourselves. If you've read about my "Mouldy Banana Moment", then you'll understand just how badly I used to treat myself. I know I'm not alone.
You find it hard to look directly into a camera lens so you have photos of yourself looking away wearing a vague smile
You make excuses about going out because you have "nothing to wear"
You avoid activities where you have to show your body, ironically the very activities that will help you lose weight or feel good about yourself.
I forgive you,[link widoczny dla zalogowanych],
I love you,
I'm sorry,
I accept you.
In 2010, I went on a wild trip around the world testing honeymoon destinations. After six months of drinking champagne,[link widoczny dla zalogowanych], reviewing 5-star restaurants and eating on the run at airports, I put on 10kgs. Most of that came on the first two months. Suddenly, it was hard to feel good because none of my clothes fit!
A couple of years ago, I lost two dress sizes for my wedding using a really natural diet, a daily practice of self-care and gentle exercise like yoga. For the first time in my life, it was effortless to look and feel healthy. I felt great about myself and my confidence soared.
Everyone was laughing and clapping and every woman in that centre felt like a million bucks. Funnily enough one of my coaching ladies was in the audience and not only scored a makeover but got to keep the amazingly gorgeous dress as a present from Gok,[link widoczny dla zalogowanych]. I told her some magic would happen if she gave herself permission to dream!
I didn't even want to write about this until I had "lost the weight". I thought I'd wait until I had a brilliant success story, but I love being honest and authentic because I know there are some of you who are waiting "...until" too.
I went through each body part, starting at my toes and sent forgiveness and love to myself. What really shocked me is that I had a negative thought for every single body part. Subconsciously I had been saying to my body:
You are ugly
You are wrong
You are too hairy
You are disgusting
You are lopsided
You are too fat
This weekend I had the pleasure of seeing Britain's top stylist and fashion guru Gok Wan visit my local shopping centre for some live makeovers. In a short 45 minute show, Gok and his team of stylists made over 9 women from the audience, but made every single one of the ladies in the audience feel great about ourselves.
Of course there are many elements that affect our self esteem. Overly photoshopped images in the media, unrealistic body images and the incredible pressure women of all ages feel to maintain effortless beauty no matter what.
The show left me buzzing, and it got me thinking about my own body journey over the last couple of years.
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