Empower Yourself To Be Wealthy, Healthy And Free!

At least 5 years ago, I suggested there was a correlation between one's financial health and one's physical/emotional health. Since then, I have taken a special interest in the subject and, after learning a great deal from a nutritionist co-worker and trainers and doing a lot of research, I believe more than ever in the link between bad health and bad finances. I believe our ultimate goal should be to empower ourselves to live the life we desire without having to worry about our health or money.

I sincerely doubt that I made history back then with my uneducated theory and there is evidence that other better qualified folks have made the case since then. In fact, in 2009, well-known financial expert Suze Orman appeared on the NBC TV show Biggest Loser in a segment about assessing each player's finances. She advanced the notion that the players who had the best credit scores would be the ones most likely to win the contest by losing the most weight. As it turned out, the player who she deemed had the best grip on his finances did actually win the title. Danny got his financial house in order before going on the show suggesting that when you improve your financial situation, health benefits will follow.

Exercise is often overlooked, and even avoided, when someone is trying to get back on his or her financial feet. Have you ever known anyone who thinks, "Once I'm bringing money in again, then I'll have time to exercise. Exercise doesn't pay the bills, you know"? Despite one's best intentions, it's hard to adopt a workout regimen when you are 3 months behind on the mortgage or your roof is leaking, right? You become obsessed with keeping yourself afloat and, quite often, your health suffers as you do nothing but work... or look for it.

When folks are stressed, they often react by doing things that feel good to them. Unfortunately, many of these things are not healthy or beneficial. One such activity is overeating. Emotional overeating can be triggered by many factors but one of the most common is stress over money problems. According to weight loss experts and nutritionists, people under stress will gravitate toward processed and sugary foods as a way to cope with their anxiety. If the stress is caused my money problems, people will more likely buy cheaper, processed foods, as well. Such foods are now considered to be the most detrimental to good health and, as argued on a recent Dr. Oz episode, they can be as addictive as cocaine due to their effects on brain chemistry. As people gain weight, they begin to also stress about their health which simply continues the cycle.

So how does one get both his physical and financial health in order to stop the cycle? How does one finally empower himself to succeed? The answer, it seems, lies with the individual. For some people, improving their health, looking and feeling better, gives them the confidence to apply for a better job or seek out financial advice and take action. They take better care of their money because they suspect they will be around longer to appreciate it. For others, a better income opportunity relieves anxiety and encourages them to make the most of their comfortable lifestyle by getting healthy. If one puts off health improvements until she has more money, she runs the risk of never realizing her dreams. On the other hand, if one has enough money but is in poor health, the same outcome may occur.

Can improvements be made in both areas simultaneously? Human nature suggests that most folks have a hard time with that. They tend to focus on one task at a time. If you are disciplined, however, an optimal exercise/eating plan can co-exist with a job hunt or financial improvement endeavor.

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9 Great Exercises

Fitness plays a very important role in men's health. It improves the quality of the lives they live by reducing the risks of degenerative diseases such as cancer, hypertension, diabetes or heart diseases. Staying fit requires a combination of a good diet and regular exercise. The down side is that doing the same kinds of exercises every two days can not only get exhausting, it can also be a bit boring. There is therefore the need to keep changing the exercises every so often to beat this and to be able to reap the benefits of working out at the end of the day. Below, we will discuss a number of exercises that target different parts of a man's body.

1. Push ups for the chest and serratus anterior

Push ups are the best exercise for working out the chest, the arms and the shoulders. To do this exercise, lie face down with your palms at shoulder level with your fingers spreading out forward. Push your body up until the entire weight rests on the palms and the toes, keeping your body as straight as possible. Lower yourself until you almost touch the floor and repeat. You can vary the way you do this exercise by adjusting the width difference between your palms.

2. V-sit hold for the abdominal muscles

This exercise will improve your balance by working your abdominal muscles. To do this exercise, lie on your back with your arms pressed firmly to your side. Lift your upper body and your lower body into a V position while you support yourself with your butt. Hold this position for as long as possible before going back to the starting point. Repeat the process.

3. Single-Leg Side Plank

This exercise improves the endurance of the entire lower back. It also activates the glutes making it very good for prevention of lower-back problems. To do it, lie on your right side. Your knees should be straight at this point. Support your upper body with the right elbow and forearm placing the left hand on the left hip. Contract your abdominal muscles while raising your hips so that the body forms a straight line from the ankles to the shoulders. Raise your left leg as high as possible and hold for half a minute. Repeat this several times and then change to your left side and do the same.

4. Reverse Crunches

This exercise is good for working out the core and the lower back. To do it, lie straight on your back with your arms on your sides. Press your palms into the floor. Bending your knees at 90-degrees, bring them up till they are directly over the hips. Tighten the abdominal muscles while keeping the upper body pressed to the floor and curl your tailbone up off the floor, bringing your knees over to your chest. Curl back to the starting point and repeat. Do this 15-20 times.

5. Stomach vacuum for the abs

While sit-ups and press ups work on the outer stomach muscles, they do very little for the inner muscles. Stomach vacuum on the other hand works on the core of the stomach leaving one with a stronger, tighter and flatter stomach. This exercise employs breathing and if done properly, it can remove two inches from the waist in just three weeks. To do it, breathe in deeply filling the stomach like a balloon. Then breathe out slowly sucking in your stomach as far back towards the spine as you can and hold this position for as long as you can. When in position, you should continue breathing normally. Repeat ten times. The exercise is great and convenient as it can be done while standing, while on the back, while seated at your desk in the office or even on all fours.

6. Squats for the lower body

Squats are a great way of exercising the lower body without weights. Squats maximize the benefits of other exercises by creating an overall anabolic environment in one's body. To do this exercise, keep your back straight. Your feet need to be shoulder length apart. You can either stretch your hands straight in front of you or you can use weights for a heavier squat. Stick your butt out while supporting yourself with the heel and lower your body towards the floor. The butt should go lower than the knees for a full squat. Push from the heels to rise and repeat.

7. Farmer's walk on toes for the calves

This exercise increases the cardiovascular fitness while working out the calves. To do it, grab heavy dumbbells, hold them at arm's length on the sides of your body and stand on the balls of your feet. Walk forward for a minute before stopping. You can use heavier dumbbells if you feel like you could have endured the pressure for much longer.

8. The Pelvic Tilt

The pelvic tilt is an exercise that strengthens the pelvis muscles and the lower back. To do it, lie on your back on a mat with your arms on the sides of your body. Bend your knees such that the heel rests straight on the floor. Tighten your lower abs pulling in your tummy towards your spine thus tilting your pelvis up into the air. Hold this position for 10 seconds before going back to the starting point. Repeat the process.

9. Kegels for the pelvis floor muscles

Kegels are exercises that are normally associated with women. They involve the exercising of the muscle that holds the flow of urine. Just like in women, the kegel exercises are very good for a man's sexuality as they reduce premature ejaculation and generally intensify the sexual pleasure. It also prevents male urinary incontinence. To exercise the pelvic floor muscles, contract your kegel muscle like when trying to stop the flow of urine and hold for a count of four to ten. Repeat this exercise for as many times as you can throughout the day whether standing, sitting or walking.

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Sports Massage - Easing The Pain of Tired And Exhausted Muscles

Are you one among those individuals who work 8 to 9 hours a day? Do you even have the energy to work that long? It's really hard to work for a prolonged period of time and at times, you get to push your body's limits. Athletes endure the same stress and weariness as they have to work and train hard each day. In fact, they even need to surpass their limits each day. That's how intensive their practices are in order to properly hone their skills and better their performance. However, regardless if you're an athlete or an ordinary office worker (who spends most of his time inside the office, sitting four couple of hours), it's essential to opt for sports massage from time to time.

Generally, you don't have to be an athlete to get the benefits of sports massage. But if you're an office worker, why not opt for the ordinary massage? Sports massage focuses on parts of the body (muscles) that are overly used during the work or practice. By focusing on these parts, the body doesn't simply get rid of the stress but also improves the performance as well as the condition of the muscles, thus preventing any severe injuries in the future. Moreover, sports massage is being incorporated in rehabilitation programs and proves to be a great help in the recovery and strengthening of injured athletes.

Also, one other good thing about storage massage the benefits can also be felt by those who have an active way of life (those who loves adventure and usually spends most of his free time outdoors). Individuals such as this will also require and seek massage in order to soothe their tired and exhausted muscles and it's best for them to seek private health facility centers that can offer medical services to massages to trainings.

Here's another reason why opt for sports massage. Extreme sports or adventures will get the muscles tired strenuously, thus requiring more extensive massage. Apart from focusing on specific muscles and body parts, sports massage is usually more extensive than normal massages. When overly tired muscles are ignored or didn't get the proper massaging that it needs, there's a high chance that it'll lead to injuries or will have a negative effect in your performance.

This is why fitness experts and sports trainer recommend before and after-game massages to most athletes in order to maintain the condition and ease immediately the pain that their tired muscles are enduring. If you want to succeed in your sports career or just want to have a fitter and stronger muscles and body, all it takes is a properly-done massage from time to time.

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Miracles to Your Weight Loss Challenge?

It can be daunting. You've tried everything. You lose, you gain, you lose, you gain. It's a nightmare -right? But it doesn't have to be that way. Keeping yourself in the zone of let's call it "Weight Awareness" doesn't need to be a full time job. However, only thinking about making changes and never actually taking the first step will keep you more in "Weight Denial" Zone for a while than anything else. So how can you become more aware and realistic and less frightened or paralyzed?

Here are 5 "Miracles" for You to Consider:

Miracle # 1 There are no Miracles. It's as simple as that. Real change requires effort, commitment and trust in the process and in yourself. You may not see results right away, but when you put one foot in front of the other and do what it takes on a daily basis, the results of all your effort is bound to show. However, I must add, that if you've been at it for awhile trying to lose weight and are not making headway, it's time to consult a professional.

Miracle # 2 Realistic Dreaming is Good for You: Yes go ahead and imagine being healthy, lean and fit. Studies show the powerful effects of visualization in achieving any goal. In your mind's eye you can see yourself energetic, fit and wearing clothes you love and dream of putting on someday. Just like Olympic athletes - you can train your brain to think positive thoughts and allow yourself to emotionally experience a New You.

Miracle # 3 Think Opportunity Not Challenge: Your weight loss and healthy eating program can be a wonderful adventure into self realization. Most people enter a "diet" with trepidation and not excitement. Try and change your thinking, suspend all judgment and just go for it. Whatever you are doing is better than doing zero, unless of course it's downright unhealthy, unsound and unproven.

Miracle # 4 One Small Step: No leaps required. The slower and more aware you are in your Weight Loss Journey the better. Don't think of this as "oh in a few weeks or months I'll weigh such and such". Think more long term - how will I feel and look in a year or two. Think one meal at a time if you need to.

Miracle # 5 Being Healthy is Never Done: It is a practice of being healthy, not a one time event. So keep at it - there are no failures. You are never done - this is a lifelong process - so enjoy it - there's no hurry!

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Health and Fitness: Nutrition

Grandma always told you to adopt healthy eating strategies, and she wasn't too wrong. Take a look at yourself, the mirror doesn't lie. The oil of a coconut has plenty of health benefits, and that's why misconceptions should be shunned for good. In fact health experts across the globe swear by the benefits of using this, and you too should consider making a switch for the same. If you need reasons, here are six of them to think of.

1. Coconut oil wouldn't make you fat

Coconut oil benefits health in ways more than one, which wouldn't be seen in many other essential common oils found around. One thing is for sure, you won't grow fat consuming coconut oil, since MCT or medium chain triglycerides are found in it. MCT helps with fuelling the body's needs, and doesn't aid with fat development. Other oils have LCT's or long chain triglycerides, which store fat.

Now you know why people of the tropics are so slim and healthy at the same time, this is because in most of their cooking, it is used. Even those who have livestock and would want to keep their animals lean, use coconut feed. Health articles too praise the use of this oil, and it's not only your grandma who does that.

2. Higher metabolism assured

With coconut oils used for healthy foods to cook with, you not only get fuel for the body, but also higher metabolism too. With higher metabolism, you have more chances of burning calories, in an effective way. This means, no fat adding and no worrying about an expanding waistline.

3. Omega 3 fatty acids

Especially for those who hate fish, and for vegans or vegetarians alike. Such people need Omega 3 fatty acids in some form or the other, which only coconut oils can give.

4. Energy in abundance

Yes, we have already told you about Coconut health benefits and more energy to you now. With more metabolism you get to loose more weight, and bring in more energy to your body too. MCT's are found abundantly in healthy foods cooked in it, which helps with metabolism boost and weight loss too. Thermogenesis is activated within the body, and this boosts the metabolism in more ways than one, bringing more energy to you.

5. Save your skin and hair

Balding patches, round crowns, skin trouble, and hair fall, all of this can take a toll on your self-esteem. Say goodbye to all of that, because apart from using this for healthy eating, one can also save their skin and hair too. Who wouldn't like compliments on glowing skin and flawless bouncy hair, so say goodbye to chemical treatments and welcome the natural cures of coconut oils. Skin would be smoothened and your hair would shine, be ready for those praises.

6. For nicks and cuts

Studies have proved and health articles too speak high of coconut oils' curative properties. It is known for it's anti fungal, antiviral and antibacterial properties. One can consume or use it topically, either ways it works wonders.

We hope now you understand why the big switch from other cooking oils to coconut oils would be beneficial for you!!

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How To Build Muscle Quickly!

One of the biggest parts of getting into shape in the modern times is not just about learning how to lose weight and eat right, it's about changing the body. Sure, you could go forward and drop a lot of fat cells and pounds, but if you're not replacing those things with lean muscle, you are going to find that the shape of the body is not exactly very good. To make sure that you get a good amount of definition, and not become a super athlete, you'll want to look into a few tips that will help you learn how to build muscle fast. Remember, there are a variety of methods that you can employ, so the following should not be the only option that you take, as there are many different roads. The things stated below are to start giving you ideas on how to progress.

The first thing that you need to know is that you should eat. Do not adhere to anything so strict that you're only eating salads and water all the time. If you plan on charging ahead with serious muscle building, or at least the replacement of fat, you will have to look at eating more protein, increase your intake of vitamins and working with your own immune system to boot out the negative things. Not only that, you will need to have enough calories to help you get energy when you need it most. Once you realize that the enemy is not food, you will appreciate a more diverse array of food items.

Aside from eating right, you will need to lift weights. Some people don't like the idea of having to lift a great deal, and some are even afraid that they will bulk up to body builder status, but that's not true. Especially for women, this notion is not true at all. Don't believe the hype, you can lift and do cardiovascular exercise without having to gain serious bulk. In order to build muscle fast, the right way, you'll need to lift weights and alternate between work outs of cardiovascular methodology and lifting. These two elements should take turns, and the more you focus on only one and not the other, the more detriment you'll put to your body's system. Lift one day, do cardio another, and change up your pattern and formula.

The biggest secret to learning how to build muscle fast is simple, just do it. Set a goal for what you want your body to look like and build towards that based on diet and exercise. There's no magical formula that will take away the need to eat and lift weights as well as do cardiovascular exercise. While there are some that claim there's magic out there, it's not the case. You will want to employ all the things that you can to make sure that you are in the best shape of your life, and that means that you will need to put in some time in learning how to eat right, exercise at least 30 minutes a day, and stop shying away from the weight machines.

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5 Tips to Melt Away Belly Fat

It's time to look and feel your best!

Without a doubt, the belly is a top concern for anyone preparing to show some beach body skin. Fat on the stomach area seems to accumulate easier than on other parts of the body, especially for some people, yet it's the most stubborn and hardest to get rid of.

It's important to remember that while it's not an overnight process, you can take control of your body and your stomach with a smart and healthy lifestyle, exercise, and diet changes.

A regular exercise routine and sensible diet will put you well on your way to success in meeting your weight loss goals.

Here are 5 tips to melt belly fat as you go for your beach body goals:

1. Get enough sleep.

When you don't get enough sleep, your body releases extra levels of the hormone cortisol (known as the stress hormone).

High levels of cortisol "signal" your body to store fat around your belly. In a recent interview with Marlo Thomas for The Huffington Post, celebrity personal trainer Jackie Warner says that hormonal imbalance is one of the leading causes of stubborn fat around the midsection.

2. Beat bloat.

Even a mild case of lactose or gluten intolerance can lead to bloating around the belly.

These possible allergens can cause digestive issues in your intestines and thus excess water weight around your belly and waist.

Taking a break from these possible culprits will allow you to ensure they're not sabotaging your battle of the bulge. Take two weeks off of dairy, and then two weeks off of gluten. Notice how you feel and look without each. If your digestion feels smoother by the second week, and you notice any reduction in belly flab, you may want to consider a more permanent diet change, or talk with your doctor about possible options.

3. Skip the crunches: do squats and lunges instead.

Traditional crunches are considered by many in the health industry to be an inefficient exercise to target belly fat.

The usual crunches target only one area of the abdominals and don't tone the rest of the body or provide the hormonal (the fat-blasting) body response that a core-targeting exercise routine does.

Squats and lunges, on the other hand, are two of the most effective exercise for fighting belly fat, as they both work the core as they tone (and provide a serious booty boost).

4. Hit the mat.

A regular yoga practice can help lower stress (again, reducing those pesky cortisol overloads that lead to increased belly fat), increase energy and focus - say goodbye to that 3pm sugar boost you thought you "needed" to get through the day - and improve your mood big time.

The bottom line: you'll feel amazing. And the added bonus? It's a true core workout that will work deep-down ab muscles you didn't even know existed.

5. Set reasonable goals, and track your progress.

There's no better motivation than setting a goal, and meeting it, except maybe fitting into your favorite jeans.

Setting attainable and measurable goals is a great way to make sure you're staying on track and enjoying the journey to true health. Start small- maybe your first week's goal is to make it to one yoga class; maybe it's to quit soda once and for all.

For some, a weight loss journal can be really helpful, too- each morning, write about how you're feeling and your goals for the day or week.

Check out top-rated fitness trackers in your smart phone app store for a conveinient way to document your results.

Tracking what you're eating and what exercises and activities you've done can also be really helpful, especially as you progress and can look back on how far you've come.

Eat right, exercise appropriately, sleep well and monitor your progress to carve a lean and toned beach body this summer!

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Simple and Effective Stretching Exercises

Note: Hold all these stretch exercises for about 20-30 seconds. You could repeat them 3-5 times.

Neck Stretch

Sit or stand straight. Bend your head toward the left and hold. Bow your head forward and hold. Then, bend your head to the right and hold. Do inhale and exhale in a slow manner.

Hamstring Stretch

Stand straight with feet apart. Take your left leg forward, toes up with a straight leg. Then, bend the right knee the same as you do when sitting back. Support yourself using your both hands placed on your thighs. Do the same thing on the other side.

Quad Stretch

Do this stretch with a chair or facing a wall. Start with feet apart; be sure to straighten your back with parallel feet. Hold your left foot with your left hand and hold then do it on the other side.

Standing Triceps Stretch

Stand straight. Hold your left elbow with your right hand. Place your left palm on your back and slowly reach your spine using your finger tips and hold. Make sure that the shoulders are relaxed. Repeat this step on the other side.

March on the spot

March on the spot or you could also perform a light jog. Be sure to pump up your arms while you do the steps. Keep elbows bent with your fist closed. Do this for about 3-5 minutes.

Heel Digs

Alternately place heels in front. Point your foot up and simultaneously pull your arms forward. For better results, do a slight bend on the other leg. Do this for about 2 minutes.

Kneed Lifts

Stand straight. Bring up the left knee and use the opposite hand to touch it. Maintain a straight back and tight abs. you could also do a slight bend on the other leg. Do the same on the other side. Change positions for every 15 - 30 seconds.

Knee Bends

Stand with feet apart. Then stretch out your arms forward and bend you knee. Come up and repeat. Do about 10-20 repetitions.

Body weight exercise is one of the best ways to fitness even though you do not go to the gym. It could be done at home with your family or friends. Just be sure to practice safety by doing stretching and warm-up prior to the regular body weight exercises. Follow the suggestions above and make yourself free from possible body pains and injuries.

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The Key To 6 Pack Abs

If you talk to anyone that wants to enter shape they will straight away talk about shedding enough fat to gain the body they want. Not merely will they desire to have a smaller waistline, they will need to ensure that they have what are known as 6 pack abs. This happens with all the striated muscle within the abdominal area replaces the greasy tissue tissues that can grow on top. To get to a place where you've got this effect, you'll have to focus on three important points, and most might not know it. Some suppose it is just a subject of working on this area a good deal, but that's not the circumstance, it actually goes a bit deeper than that. Just when you decide to research this a tad closer, are you going to see important modifications for the future.
Above all, you will need to participate in exercise that will assist you in the long run. Not all strategies will tell this to you, but you need to raise weights. Lifting weights assists the body gain control over mobile generation in vital locations, and that is going to offer you not just a surge in metabolic price it will entirely change the way your body looks and feels. The kicker here is not that you simply do weightlifting, it is that you switch it with cardio exercises. You start to not only lose fat, but also get 6-pack abs for your own problem, whenever you combine the two with ingesting correctly.


Aside from that, if you're serious about losing weight, you'll have to learn what foods will allow you to get thin and mean fast. The obvious things that you may believe are not accurate, you may eat a good deal of good food, but you should reduce out part of the evolution of processing plus things which are highly processed. Appear at any given food item which you have in your own home and see the ingredients, you'll discover that there are going to be a section length of items which are made into what you consume. Slowly change that by purchasing entire foods and natural items which are based on actual things that the body is able to consume.
The next part of the procedure is only one that can help you isolate the abdominal area. You will need to like a transmission, take a seat and watch some tv. You should hit the ground and do sit ups, when the ads hit. This will sound silly to the majority of people, but you'll find that within one hour or both of television you will have inked hundreds of sit ups. Doing this daily wont just change the body's image, but offer you the rock hard, striated muscle system which you simply desire. You'll have the ultimate 6 bunch and you can actually get an 8 pack. Sticking to the strategy above just isn't difficult, it is simply an issue of combining all the components to work for you. Just take baby steps and develop to a good spot, you'll find that it is easier than you may have previously thought.


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Bulking Phase

When bulking you should have a surplus of calories, this means you should be eating more than your maintaining weight. For example if your maintaining calories is 2000, you should add calories to it depending on your body. some people will need a surplus of 1000 calories while others need 2000 calories. When bulking one of the best way to workout is going 5x5 on all your lifts. This will help you get stronger and build more dense muscles. To make bulking easier just add a spoon of peanut butter every time you eat a meal.

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Cutting Phase

One simple way of losing weight and maintain muscles, is to eat high protein and less carbohydrates/fat. Usually you should be eating less than your maintaining calories. Beside that keep a minimum of a gallon of water a day, this will keep your body hydrated and help you get rid of water weight. This eventually will give you a cleaner and tighter physique.


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