"Never,never
give up!" _- Sir
Winston Churchill
(This 1sentence was the
entire textof
a
commencement ad-
dress
of his.) ~~~
Did
u no? Exercise
releases feel-good endorphins(drugs) in the body
leaving u feeling happy+exhilarated.
But 2 experience this aerobic
high u must do
intense exercise
4an extended period. However,
even a
bit of
exercise
will
leave u
feeling good.
~~~
fitnessjoke:lifestyle ================= A woman walked up to a little old man rocking in a chair on his porch.
I
couldN'Thelp
noticing how happy you
look, she said. What's
your secret
for a long happy life?
I
smoke 3 packs of cigarettes a
day,
he said. I
also drink a
case of whis- key
a week, eat fatty foods, and
never exercise.
That's
amazing, the woman
said. How
old are you?
26,
he said.
~~~
Did
u no? If u exercise often, u can eat
what u like
according 2a 17-year study of
9,800 Americans conducted by re-
searchers at the Einstein College
of Medicine in New York City.
Plus,
it preventsheart disease+early death.
~~~
"With the power
crisis in California, _I'm
doing my
part to conserve
_energy- I've
stopped exercising."
_- Siva Kumar
~~~
Did u no?
Everyone requires only 30 minutes of moderate
exerciseevery day.
tip:
when unable 2 workout,
have a
backup plan
Did u no?
4 healthy living, sufficient sleep+proper exercise+
a healthy diet
r essential
requirements.
Did u no? The body is very economical: it's
designed 2 do physical tasks with a minimum of effort+energy.
~~~
"Redefine
the wordfail.
There is _no
failure in life other than NOT
_trying.
If you want something
_badly
enough, make an attempt.
_If
you want to paint, get a brush
_and
do it. If you want to sing,
_sing.
A lot of people get
scared.
_They'reafraid to fail.
Take that
_word
out of your
vocabulary.
_You doN'T fail.
You've tried _your
best."
_- Jane Seymour,
Actress
~~~
"You miss 100%
of the shots
_you
doN'Ttake."
_- Wayne Gretzky,
NHL hockey star
~~~
American
Council on Exercise certifying
health coaches + exercise
professionals www.acefitness.org
~~~ Did u
no?
Because an antiperspirant stops u from sweating,
use a
deordorant
instead when
working out.
Did
u no? The
center of the human
body around the
belly button
+ abdominals
is the
power
center that engages the
body
limbs.
~~~
company
memo ============= Notice Our
company requires no further
physical fit- ness programs.
Everyone gets
enough
exercise: - pulling strings
- passing
the buck
- bending
the rules
- dragging
their feet
- climbing
the ladder
- stretching
the truth
- dodging
responsibility
- running
down the boss
- going
around in circles
- jumping
to conclusions
- beating
around the bush
- wading
through paperwork
- throwing
their weight around
- and pushing
their luck!
~~~ Did
u no? The body loses50%of its heat through the head.
~~~
"6 Beginner Gym Workouts:
How to Work Out in a Gym The Right Way!" www.nerdfitness.com
"How To Build Your Own Workout Routine:
Plans, Schedules, and Exercises" www.nerdfitness.com
"Action
is eloquence." _- Shakespeare,
Coriolanus, III, ii
~~~
Did
u no? Body
mass index (BMI) as
a measurement of weight in
relation 2height. It's
used as a gauge of obesity: a
person with a BMI of
40+ is considered 2b morbidly
obese:
a BMI of 30+ obese; a
BMI of 26 - 29.9 BMI:overweight;
a BMI of 19 - 25: a healthy
weight.
Did
u no?
The
waist 2hip ratio is an
indication of health risk.
2determine
your waist 2hip ratio: 1.divide
the waist measurement __taken at
the narrowest point of __the waist by the
measurement __of the hips at
their widest
point 2.women
with a score > 0.8 are at
__increased
risk of having health
__problems 3.men
with a score > 1.0 are also
__at
increased
risk. Note:the
symbol>meansgreater
than
~~~
"The
wordaerobics
came about when
_the
gym instructors got
together and
_said: If we're
going to
charge $10 an _hour,
we
caN'T call
itjumping
up + _down." _-
Rita Rudner ~~~
tip:
make failurea stepping stone
on the road 2 success
~~~
"Develop success from failures.
_Discouragement
and failure are
_two
of the surest stepping stones
_to
success." _- Dale
Carnegie,
teacher+writer
~~~
"Flaming
enthusiasm, backed by
_horse
sense and persistence,
is _the
quality that most frequently
_makes
for success." _- Dale
Carnegie,
teacher+writer
~~~
"Most
people give up just when
_they're
about to achieve success.
_They
quit on the 1-yard line. They
_give
up at the last minute ofthe
_game
1 foot from a winning touch
_down."
_- H. Ross Perot
~~~
Did
u no?
Most successful business owners
have a primary trait: persistence.
"Nothing
in this world can take the
_place
of persistence.
Talent will NOT;
_nothing
is more common than unsuc-
_cessful
people with talent. Genius
_will NOT;
unrewarded genius is al-
_most a proverb.
Education will NOT;
_the
world is
full of educated derelicts.
_Persistenceand determination
alone
_are
omnipotent. The
slogan press
on
_has solved
and always
will solve the
_problems
of the human
race."
_- Calvin Coolidge
~~~
Did u no?
Thomas
Edison,
the
inventor
of electic light bulb, explained why he did NOT quit. Every
time it did NOTwork
I got feedback on how
to make it better. I have now eliminated
10,000 ways it does NOTwork
and I get closer and closer
to success.
Did
u no? Successful entrepreneurs
have 1
basic thing in common:
they do NOT
give
up easily. They tirelessly
keep working at their vision until
it becomes reality
modifiying it
as they go.
~~~
"Nothing
is more powerful
_than habit." _- Ovid
"The
secret of success is
_constancy of
purpose." _- Benjamin
Disraeli
~~~
"Success
is how high you bounce
_when
you hit bottom." _- U.S.
General George S.
Patton
~~~
"Success
is going from failure to
_failurewithout a loss of
enthusiasm." _- Sir
Winston Churchill ~~~
"Even
if you're on the right track, _you'll
get run over if you just sit _there." _- Anonymous
~~~
"DoN'T
judge each day by the harvest
_you
reap, but by the seeds
you plant."
_- Robert Louis
Stevenson
Did u no?
The TOP
5
characteristics
of elite
athletesr ... 1. love of the sport 2.
strong
self-motivation 3.
positive attitude 2wards life 4.
ability 2b taught + coached 5.discipline+drive
2improve
__performance
Did u no? Though success is in good part
mental, an excellent program+expert
coaching r
key 2 being
prepared4 winning.
.
Did
u no? Successin
business is often compared 2success in sports where
success is considered 2b in
good
part mental, where it
requires a
training program+ where expert coaching r regarded
asessential in preparing oneself 2b a winner.
Did u no?
Business
owners tend 2have an aggressive,
dominant nature.
~~~
"Each
time you are honest and conduct _yourself
with honesty,
a success force _will
drive you toward greater success. _Each
time you lie, even with a little _white lie,
there are strong
forces _pushing you toward
failure." _- Joseph
Sugarman,
businessman
~~~
"The
secret of success ishonesty
and fair
_dealing.
If you can fake those, you've got
_it
made." _- Groucho
Marx
Did u no? There r2kinds
of
vegetarians: lactoovo
vegetartians,(those who eat dairy products+eggs)
or vegans (those
who eat no animal products whatsoever).
~~~
humor:light eater ============== I'm a light eater.
As
soon as it's light,
I
want 2eat.
~~~
Did u no?
Vegans
like 2eat tempeh, tofu+TVP
(textured vegetable protein)+like 2drink
rice milk+soy milk.
Did
u no? Sardines r
crammed full
of good vitamins, minerals,
protein+Omega-3 fatty acids:
it's one of the very best super foods.
~~~
Did
u no?
Raspberries,
black
raspberries
in particular,
contain anthocyanins, powerful antioxidants
that help reduce
cancer-causing free radicals.
~~~
Did
u no? The
people of Udaipur,
India have
the highest consumption rate
of butter in the
world, but their death
rate from heart disease is close 2
zero.
~~~
Did
u no?
Vitamin
C found in fruit+vegetables
is 1of the most
powerful antioxidants.
~~~
"Seize
the moment. Remember all _those
women on the Titanic
who
_waved
off the dessert cart."
_- Erma Bombeck
~~~~ humor:eating properly ================== A man walks into a doctor's office. He has a cucumber up his nose, a carrot in his left ear and a banana in his right ear.
What's
the matter with me? he
asks the doctor.
The
doctor replies, You'reNOT eating
properly.
~~~
tip:
drink reverse
osmosis tip:filtered water
~~~
Did
u no? Celery has negative calories
because eating+digesting it
consumes more calories
than it has.
Did
u no?
The fat
considered 2b
the
most
unhealthy
is sa-
turated fat
found in milk
products+red meat: it tends
2b solid
at room temperature.
Did u no? The trick
2losing
weightis 2 know what 2 eat
when: breakfast:
oatmeal, cereal, fruit, fresh
juice+whole grain breads; midmorning:
fruit, raisins, yogurt; lunch: soup,
small sandwich, salad
with light dressing; afternoon:
plain popcorn, rice cakes,
berries, a favorite fruit; dinner:
lots of vegetables, some meat,
some bread with butter, potatoes or
rice,
salad with tomatoes, peppers, celery,
cucumbers
topped with
a
light dressing.
Did
u no?
Drinking
water helps 2
suppress appetite.
(Drinking 2 glasses of water at mealtime will
keep u from having a
2nd helping.)
Did
u no?
2
lose
weight
eat 5 times a day,
but less+start 2weight
train
in
order 2increase your meta-
bolic
rate.
Did
u no?
Americans consume about as much as
they did back in 1910; however, today
they experience weight
problems
due 2less
exercise.
Did
u no?
More than 56%
of Americans r over-
weight+most
doN'T
know it!
Did
u no?
The easiest way 2lose weight is
2drink water instead of soda pop
which had 10 teaspoons
of sugar
+150 calories per 12-ounce can.
~~~
Did
u no?
Eat less
meat+more non-animal sources
of protein like beans, soy
+tofu.
~~~
Did
u no? Unsaturated
fats r healthy
fats: they liquify
at
room
temperature; they can b found
in cold water fish
(like salmon,
trout+halibut)+flax
seed oil.
~~~
tip:
lima
beans+figs+kumquats
r high
in calcium
~~~ Did
u no?
It is believed that antioxidants is key
2 healthy eating: prunes
rank highest in
antioxidant value followed raisins+ blueberries,
then kale+spinach.
Did
u no?
In every can of 12 oz. pop/soda there
is 9+ teaspoons of sugar+150+ ca-
lories with no
nutritious
value.
Did u no?
Extra-virgin
olive oil is great
4cooking+on salads or pasta: a teaspoon of
that with lemon juice in the morning
will keep your liver 100%healthy.
Did u no?
5 servings
is the
recommended
intake of fruit+vegetables.
.
Did
u no?
U burn more calories sleeping
than u do watching television.
Did
u no?
Regular
whole milk is about 50%
fat!
Out
of 150 calories per serving,
70
calories come from fat; in 2% milk,
40%
of
the calories come from fat;
in 1%milk,
30%
of the calories
come from fat.
~~~
tip:
use honey+maple
syrup
as a sugar substitute,
both are "superfoods"
~~~
Did
u no? Plant-based,
whole-foods-based diethelps 2rev up immune cells
that attack cancerous growths
while
supplying antioxidants that
protect
cells against becoming
cancerous; the
whole food fiber aids the
removal
of carcinogens
from the body keeping
them from
being reabsorbed through the
colon walls.
tip:highest
fiber foods r peas+apples+pears+ pinto
beans
tip:delicious "milk"
(NOT dark) tip:chocolate
is rich in ... tip:- iron tip:- zinc tip:- fiber tip:- copper tip:- potassium tip:- manganese tip:- magnesium tip:- phosphorus
tip:since antiquity honey
has been tip:1 of the very best foods, plus tip:it's an
anticeptic
tip:ginger
has long been appreciated tip:for its medicinal qualities
tip:there are
great health benefits tip:associated with Japanese matcha tip:+ South American matte green teas
Did
u no?
Lycopine
is 1 of the strongest anti-
oxidants. It's found in processed
tomatoes
(like tomato
sauce, tomato juice+ketchup)
or cooked tomatoes
that actually almost 8 times more lycopine than raw tomatoes. U will
absorb more lycopine if u eat it with fatty
foods like cheese, butter, milk ... as it is
fat soluble.
tip:a
potato has no more calories
than an apple
Did
u no? Healthy hair requires
a healthydiet: it requires a nutrient-rich
supply
of blood
2 the follicles in order 2 b
its
healthy best.
Did
u no? According
2the
food pyramid
charta healthy diet = 55%
carbo-
hydrate+30%
fats+15%
protein.
Did
u no? Grocery
storeice cream
is
much lower in calories+fat content
than the frozen treats bought in ice
cream shops.
Did
u no? Fudgsicles+creamsicles+fruit
bars
r lowin
calories+fat.
Did u no?
Here r some great cancer-fighting
foods: - garlic - onions - broccoli
- green tea - tomatoes - blueberries
Did
u no?
2take advantage of garlic's
cancer- fighting powers
u have only 2add a
little
less than 1 clove of garlic 2your daily diet
according
a recent National Cancer Institute
study.
Did u no?
Increasing yourpotassium
intake will help your body get
rid of salt (It retains water+can
create a condition called edema.)
These food products r excellent
sources
of potassium: - garlic
- celery
- meats
- parsley
- oranges
- avocado - bananas
- potatoes
- dried fruit
- artichokes
- mint leaves
- unsalted nuts
- sunflower seeds
- blackstrap molasses - all green leafy
vegetables ~~~
Did
u no? Less than 10
hours after
smoking
a cigarette, oxygen+carbon mo-
noxide levels in the blood return
2 normal.
~~~ "Protection
from
stress is NOT
a luxury
_it
is critical for survival." _- Kevin
Gould,
plant
physiologist
~~~
Did u no? 4retired
adults the key 2fitness is 2keep stress levels low+ensure
a
good blood circulation
system which is possible with moderate exercise
derived from - swimming - walking - biking
- hiking - etc. (Eat a balanceddiet, doNOTsmoke+ NORdrink 2much alcohol.
tip:staying
fitis a great stress-reducer
Did
u no? Exercise helps 2reduce ... - stress
- risk
of stroke - reduce
weight 20 - 30 minutes
of daily exercise
along with
a well-balanceddiet + proper
rest is recommended.
Did
u no?
U can easily determine
your low-hightarget
rate:
- subtract your age from 220; multi- -plying that number by .70 will give -u 70%
of your maximum heart -rate: (yourlow target rate); - multiplying it by .90 will give u 90% -of your maximum heart rate -
(yourhigh
target rate).
Did
u no?
2find
out your heart rate
- press 2fingers against your wrist -
or throat;
- count the # of heartbeats -
within 10seconds+multiply it by 6 -
(or count the # of heartbeats within -
6second+multiply it by 10).
Did
u no?
Aerobic
training
consists of
doing an activity that keeps a per-
son's heart rate pulse 4 at least 30 minutes at its target rate.
Did
u no?
2tighten
abs
- lay on
your back, knees bent, bend pelvis up;
- hold 5 -10 seconds.
Goal:
10 - 20 repetitions in the morning+at night.
~~~
"I've
started an exercise program. _I
do
20 sit-ups each morning. That
_may NOT
sound like a lot, but you
_can
only hit that snooze
button
_so
many times."
_- Unknown
~~~
Did u no?
2
tighten abs
- lay on
back; lift left-elbow+right-knee -2touch 2gether in the center; -repeat
with right-elbow+left-knee.
Goal
10 - 20 reptititions in the morning+at night.
Did
u no?
The prelimenary warm-up exerciseshelp the
metabolism 2 get
in2 gear 4 the demands of
more strenuous
activity
that will b placed on it.
Did
u no? When
u can do a 12
repetition weight lifting
exercise com-
fortably,
u can then increase the weight.
Did
u no?
4 every
2hours u
watch TV
your risk of becoming obese jumps23%+ your risk of developing diabetes in- creases 14%according 2 a long- running Nurses' Health Study of 50,000 women conducted by Har- vard University because TV view- ing lowers your metabolic rate.
~~~
"The
time for action is now. _It's
never too late to do
_something."
_- Carl Sandburg,
author
~~~
tip: MOVE! do something!:D
~~~ Did
u no?
Sweeping, tossing a Frisbee, waiting
tables,
playing with the kids, raking
the lawn, playing in a marching band,
making photocopies count
as exercise
according 2the Centers 4Disease Con-
trol+Prevention in Atlanta, Georgia.
"Golf
is a game in which the
slowest _people
in the world are those in front _of
you, and the fastest
are those behind." _- Anonymous
~~~
humor:4! ======== After a particularly poor game of golf, a popular club member skipped the clubhouse and started to go home. As he was walking to the parking lot to get his car, a
policeman stopped him and asked:did
you tee off
on the
16th hole about 20 minutes ago?
Yes,the
golfer responded.
Did
you happen to hook your ball
so that it went over the trees and
off the course?
Yes,
I did. How did you know?
he asked.
Well,
said the policeman very
seriously: your
ball flew
out
onto the
highway and crashed through a
driver's windshield. The car
went out
of control, crashing into 5
other cars
and a fire truck. The fire
truck couldN'Tmake
it to the fire, and the
building burned down. So,
what are
you going to do about it?
The
golfer thought it over carefully
and responded ...
I
think I'll close my stance a little bit, tighten
my grip, and lower my
right thumb.
Did
u no? The
female sports bra 1st got
its start back in 1978 when
Hind
Miller, a costume designer+runner,
who with her partner fashioned the
JogBra
by sewing 2 jock straps
together.
Samples of this prototype
r
on display at the Smithsonian
Museum in Washington, D.C.+the
Metropolitan Museum of Art in
New York City.
Did
u no?
According 2new research studies women
who walk regularly
lower their heart disease risk by
about 30%,
the same amount as
women who do more vigorous
exercise. 2get the most benefit,
u need 2walk 2.5 hours a week.
Note:prolonged sitting
- 16
hours a day - counteracts the
benefits derived from exercise. ~~~
"Talk's
cheap. Let's go play." _- Johnny
Unitas'
pep talk b4
every football game ___________
____(NFL's
TOP quarterback)
~~~
humor:
CaN'T
play. =============== Football
player: Coach,
my doctor says I caN'T
play
football.
Coach: You
didN'Thave
to go to a doctor. I
could have told you that.
~~~
"If you areN'T going
all the way;
_why
go at all?"
_-
Joe Namath,
Hall of Fame football player
~~~
football joke:25¢ ============== A guy took his girlfriend to a
football game for the 1st time.
After
the game he asked his
girlfriend how she liked the
game.
Oh,
I really liked it, she said, but
I couldN'T understand it
why they were killing each other
for25¢.
What
on earth do you mean?
Well
I saw them flip a coin and
one team got it and then for
the rest of the game all they
kept screaming was, 'Get
the
quarter
back! Getthe
quarter back!' ~~~
~~~
"Shoot
for the moon. Even if you
_miss,
you'll land among the _stars."
_-
Les Brown
~~~
Did
u no?
Top baseball players swing at the ball
incorrectly 100 times more
often than
they hit it 2score.
The
average professional
base-
ball player who earns $1
million
per year
fails 2get on base 75%
of
the time+7times
out of 10 at bat, he walks back 2the dugout. ~~~
humor:Let's play ball! ==================
The Devil floats up to see St. Peter and says:
Hey,
let's have
a baseball game
-
my people against your
people.
Sure,
replies St. Peter, but
I
should warn you,
I have all the Hall of Famers!
Who
cares? says the
Devil.I
have all the
umpires!
~~~
"My
motto was always to keep
swinging. _Whether
I was in a slump or feeling _badly or
having trouble off the field, _the
only thing to do was keep
swinging." _- Hank
Aaron
~~~
Did
u no? Hank
Aaron
of the Milwaukee Braves
hit the 1st home run on April 23 1954.
~~~
"It
matters NOT
whether you win
_or
lose; what matters is
whether
_I
win or lose."
_- Darrin Weinberg
"Most
people never run far enough _on
their first wind to find out if _they've got a second. Give
your _dreams
all you've got and you'll _be
amazed at the energy that _comes out
of you." _- William
James,
psychologist
~~~
Did
u no?
Genshin Fujinami, a
44-year-old Buddhist monk, completed
a
24,800-mile run through
Ja-
pan's Hiei Mountains after 7
years
in September 2003. The running
ritual dates to the 8th century+ considered a path 2en-
lightenment.
Only
46
monks have completed the run since 1885. The rigorous
regimen meant rising at midnight
a 100 consecutive days 2run
an 18-mile trail, stopping
2 pray 250 times
along
the way.
In
later years, a monk was
required
2walk 52.5 miles per day in the 100 days in the 7th year. At the end
of
his 7-year journey he said: I
en-
trusted everything to God: I
am
satisfied. ~~~
Did
u no? Marathon
runners
with bad footwear suffer the agony of
defeat. :-D
Did
u no? The
human foot is made
of36 bones, dozens of muscles,
tendons,
ligaments, and millions of nerve
endings:
- 7rounded
bones lie below -the ankle joint forming the - instep;
- 14
bones r in the toes (2in
-the big toe+3in each of the -others);
- 5bones
form an arch that - touches the
ground at the -heel+ball of the
foot.
Did
u no? Cartilage acts
as a shock absorber
when joint (synovial)
fluid is squeezed
into+out of the cartilage when
respon-
ding 2off/on pressure without shatter-
ing under the strain or pressure. It's
the cartilage in our
knees that allow
us 2effortlessly transfer our weight from 1 leg 2the other.
Did
u no?
The
knee is composed of
more
muscles, tendons, ligaments+car-
tilage than any other joint in the
body+is often the 1st joint 2break down usually due 2repetitive
movement involved
in biking
+skating+running.
runner's portal workouts,
training advice, nutrition www.self.com
humor:Gone Fishing ================= A young boy came to Sunday School late. His teacher knew that he was usually very prompt and asked him if anything was wrong.
The
boy replied that he was going
fishing, but his dad told him that
he needed to go to church. The
teacher was very impressed
and asked the boy if his dad had
explained to him why it was more
important to go to church than to
go fishing.
The
boy replied: Yes,
Dad said
he didN'Thave
enough
bait for both of
us.
Did
u no? The brutal sport K-1
combines karate +tae kwon do+kickboxing.
"If professional wrestling
didNOT exist,
_could
you come up
with this idea? Could
_you
envision the popularity of huge
men
_in
tiny bathing suits, pretending to fight?"
_- Jerry Seinfeld
