Change lifestyle First 3 steps

Lions dont loose sleep on the opinion of the sheep”

Its time to wake up my friend. Stretch your body well, take a deep breath and let go of your past that you dont want anymore.
Life goes on while living the present, it dies when living in the past and not controllable when living in the future.
First of all you need to clean up yourself from those habits that take you to what you dont like within you lifestyle. By adding few easy tasks to your daily life your body will start to react giving you more energy and better being.
Its important that you notice these changes in your body when they occur, and dont fall back with your old habits because you think now you have more energy to sustain them. They will eventually take over your lifestyle again and you will have to restart from the beginningagain!
Instead, acknowledge that those few changes in your habit are reflecting on your body and consequently in your mindset.

If there is a time to act is right now! Here are some simple suggestions to adapt to your new lifestyle.

Drink water:
It may sound lame as a first suggestion for some of you, but I know what Im talking about. If you have had a bit of unregulated life you may have to deal with some depressing reactions, in your body and in your mind.
Water is the best energy replenisher and is essential for your body. Is the most abundant substance in your body that makes between 55% to 75% of your total body weight. Basically all of your cells are soaked in water.
But how much should you drink every day? We know that drinking at least five glasses of water a day can lower the risk of deadly heart disease, but is that enough?
You can find out your recommended water intake following the table here below. Just get your need factor depending of your daily activity and multiply it by your weight in pounds (if you dont know your weight in pounds just multiply your weight in Kg by 2.20).

Water need factor:
0.5 Sedentary, no sports or training
0.6 Jogger or light fitness training
0.7 Sports participation or moderate training 3 times a week
0.8 Moderate daily weight training or aerobic training
0.9 Heavy weight training daily
1.0 Heavy weight training daily plus sports training, or “2-a-day” training

You will get the quantity of water in ounces you are supposed to drink every day (multiply by 29.6 to get it in ml.).
Dont drink this quantity of water all at once but divide it in 10 to 12 glasses through the day and drink even more if you are engaged in any sort of physical activity and especially if you live in a hot temperature environment.
You need to drink even if you are not thirsty, if you are feeling thirsty you are already dehydrated.
Water helps you recover from your workouts, aids in fat-based fueling of muscles and provides for storage of water inside your cells. When you become dehydrated, all of these functions become less effective and your performance levels lower. Lower body performance equals to lower mind performance.
As the major “ingredient” of the human body, plenty of water is essential to healthy and qualitative athletic performance. And although other drinks like milk, sugared soft drinks and fruit juices are thirst quenchers, they actually increase your need for water.

Good food:
I know you may love that processed burger or those particular chips. But food is a huge part of what your body is made of.
There are many very informative information and videos around the Internet to explain how that kind of food is made and why it taste so delicious. I dont want to sound too naturalist and Im not here to tell you to go hug a tree, but that kind of food is not actually real food, it just taste good because of the chemical flavors they use to “build” it.
Get informed about the food you are eating. Wise people use to say: “You are what you eat” and that is absolutely true, I mean in a chemical level.
Your body uses the food you eat to synthesize new cells all the time. The body that you have now, the fibers, the organs, the brain, everything has been destroying and recreating itself at cellular level since you were in your mother womb.
If you start eating healthy food your body will thank you enormously.
You dont have to go through a drastic change here, begin with little but constant steps. Get your burger, but give a shot to a mixed salad with boiled egg and tuna or a proper steak sometimes, see how it goes from there.
Start to understand what protein, carbohydrates and fats are and how to use them. Read the labels behind the packages at the supermarket and remember this simple rule:

1gr of protein = 4 calorie
1gr of carbohydrates = 4 calorie
1gr of fat = 9 calorie

More calories from fat will get you fat as fat it does not change in your body, it stays stored and may create cardiovascular problems and obesity. Dont get me wrong, fat is good at certain level, but dont base your diet on it.
Protein will create muscles if you workout, its made of amino acids to literally build your cells.
Carbohydrates are the energy source for your activities.
If you are one of those who need just one coffee in the morning for breakfast, try to change that coffee with a banana and a toast with fruit jam, perhaps drink a green tea to prepare your organism to fight free radicals during your day. You can get a coffee later in the morning, lets say around 10.00AM. You will notice that youll have more energy and youll feel less sleepy.
This is an important step for your lifestyle change. The food you will eat from today, will make your body tomorrow.
Learn to get out of the shell of your food habits and cook up something new, different, body oriented, something that will make you feel right the day after you eat it.
Stay far away from MSG, colors and flavors. Dont get maniacal about it but just be aware of what materials you are using to build your new you!
In simple words, if you had a Lamborghini car, would you fill the tank with second hand crap gasoline or youd fill it with the best available for outstanding performance? You know very well that the crappy gasoline will make troubles on your engine sooner or later right?

Well, not all the time! But do sleep the adequate amount to replenish your energy and prepare for the morning to come.
If you are still thinking at the Lamborghini car, you know that you should park it in the garage to let it cool off. You cant always keep it at 300km per hour all the time right?
Sleeping is another important part of the “rebuilding” process. When you sleep your body is still working, burning calories, breathing, digesting, your hearth is beating and your brain is making you dream. Your cells are dying and new ones are being produced.
You should sleep an average of 8 hours per night, but it can change depending on your habits. Some people are just not made for sleeping, as Arnold Schwarzenegger said: “Sleep Faster!”.
But most people are not Arnold Schwarzenegger and they may need more sleeping hours, especially under times of elevated stress. If you are under stress you need to increase your sleeping time, you can try to avoid it but eventually you will start feeling it and it will crush you later on.
If you are waking up totally tired in the morning and you have the vitality of a sloth to get out the bed, try the most common solution. Go to sleep 1 hour earlier in the evening, just for a week.
Is this hard for you? Well, how hard do you want to feel good? How hard do you want to change? How difficult can it be to go to bed?
It may feel weird at the beginning and you will not be able to fall asleep but eventually you will assimilate this habit and you will wake up much more alert and your vitality will improve indeed.
If you work out a bit before bed time, you could also drink a glass of milk to provide your body with proteins to build up new lean body cells.
Get a chance to take a quick nap at mid day, 20 minutes are perfect, but no more than that or you will fall into deep sleep and you will become some zombie like creature for the rest of the day. Set the alarm and get you daily 20 minutes siesta, it will make you sharper and more alert for the rest of the day.
Our internal clock is having a down period around mid day and the body needs a proper break to gain the energy to jump back up for the rest of the day.
One more thing about sleeping, as we spend almost 1/3 of our life on a bed, you should consider to invest in a good mattress for your body, anyway, dont forget to rotate it every 2 months.

Follow these 3 simple suggestions and you will see changes in your lifestyle.
Some changes are easy, some other are difficult. Its all up to you my friend. Remember the 2 steps to start your change? now is time to apply them.

How bad do you want that Lamborghini?


Complete Career with Lifestyle

Successful businesses and organizations know how to balance their employees careers with an enhanced lifestyle to create positive attitudes throughout the workforce. AXACT Inc is the poster child for companies that know how to offer their employees lifestyle benefits that serve to enhance both their personal and professional lives. For example, employees can partake in a huge database of music theyre free to listen to as they work, creating playlists that are only accessible to them. They can even create their own music CDs from the songs they listen to the most, or download them to their iPOD, cell phone or other portable music device.

A company that prides itself on offering lifestyle benefits to their employees, AXACT Inc knows that positive attitudes in the workplace directly stem from how a company treats their employees. Offering excellent lifestyle benefits enhances an employees attitude towards their work and can increase productivity and market value for both the company and the individual dramatically. In addition to the variety of in-house activities AXACT Inc offers to their employees (such as a movie theater, live music and a swimming pool, just to name a few,) the company also allows workers to take advantage of a gorgeous seaside hut to take their families to on vacation. The hut is also used for various workplace meetings and company picnics, as well.

The worlds best companies earned the title for their innovative blend of balancing a full-time career with lifestyle benefits for their employees. Work isnt all fun and games, but the best companies know that happy employees are productive employees, and they take measures to ensure their workers are satisfied with their job. To minimize downtime and lost productivity due to ill workers, AXACT Inc offers all of their employees amazing lifestyle benefits that include a fully equipped fitness center, onsite clinic, a salon, and a 5-star cafeteria that tastes like a meal you cooked from scratch at your own home. Employees can also ensure theyre never strapped for a snack by visiting one of the kiosks on each floor.

By merging personal development with professional goals, companies can improve their chances of success. By creating an atmosphere where both the business and the employees benefit, increased product yield and higher market values are byproducts of positive employee attitudes. Because work is such a large part of many peoples lives, balancing a profession with essential lifestyle benefits everyone needs to take advantage of at some point is a surefire way to keep employees healthy, happy, and satisfied with both their personal and work lives. A satisfied employee means a productive employee, and this means their work performance will not suffer.

In addition to recreational lifestyle benefits, AXACT Inc offers employees true growth potential to enhance their abilities and ensure they never get bored doing the same old thing time and time again. By enriching an employees professional potential, companies create an environment where learning takes center stage and growth opportunities abound. From state of the art training programs to a fully stocked library, AXACT employees can take advantage of a full range of learning materials to ensure their potential is put to good use. AXACT even offers excellent financial support services to ensure their employees needs are being met. From home loans to medical insurance to retirement benefits and everything in between, the company cares about the well-being of its employees and their families and strive to create an atmosphere where workers are taken care of even after their careers with the company have come to an end.


Depression-Free Lifestyle

Depression as a condition is not the same as the feeling of being depressed from time to time due to certain circumstances. However, some people may already have a mental illness without recognizing it or even if they do, they may still remain in denial. Depression is said to be caused by various factors such as genetics, chemical imbalances in the brain, and stressful events or situations in life. Depression is also a condition that lasts for a long time which primarily differentiates it from occasional feelings of being depressed. It is also an illness, a mental one that needs professional help and should not be attempted to be handled alone without the advice of experts. Depression is a very sensitive condition and any wrong or inappropriate treatment or management applied may immediately worsen the condition or complicate the situation even more. This is the same reason why people who are not diagnosed properly or who do not recognize having this condition are terribly in danger.

There are certain activities and food or supplements, however, that can be done and taken to generally improve any person’s mood or state of mind. Basically, changes in mood are governed by the activities of certain chemicals in the brain. Chemicals that are mostly associated with depression are serotonin and norepinephrine. When these chemicals are minimally transmitted or absorbed during certain processes in the brain, a person usually feels negative feelings like sadness or stress. When a person’s brain frequently experiences this or when the levels of serotonin and norepinephrine are extremely lacking, this then results to the famous condition of depression. Certain activities can be done as well as food or supplements that can be consumed to increase the availability, transmission, or absorption of serotonin and norepinephrine in the brain which consequently will cause improvement in a person’s mood. The activities mentioned earlier that aims to improve a persons mood or state of mind are based on this principle of countering the lack of chemicals and their activities in the brain.

Sleep Modulation Sleep deprivation is said to be associated with some cases of depression. However, oversleeping is also said to cause low levels of mood. It is, therefore, important to get just the right amount of sleep every time. This way, the right kind of mood is also generated. Knowing the right amount of sleep needed to have the right kind of mood is through observing the changes in one’s mood relative the length of hours asleep. In addition, it is said that waking up early is also important because the ultraviolet light of the sun at those hours cause positive effects to the chemistry within the brain.

Exercise and Sun Exposure It is already well-recognized that exercise produces good outcomes for a person’s physical health. Little is known, however, of the positive effects of exercise to one’s mental health. According to some studies, exercise increases the amount of serotonin produced in the brain. The more serotonin, the better the mood a person has. Also, some research results indicate that lack of sun exposure does not only cause physical illnesses but also low emotional levels. This is the reason why during winter, when the sun exposure is very minimal, people usually feel fatigue, irritable, and sleepy. Activities that include greater sun exposure, therefore, causes positive effects to one’s mental health.


Do you want more from your Life

The power of really living the Slight Edge

As part of my series of articles and videos on The Slight Edge book, written by Jeff Olson, today I am going to summarise my insights from the Slight Edge in terms of how the principles of this book has helped grow my successful business.

When I took up the turnkey business opportunities with CarbonCopyPro and started my internet entrepreneur career I had all the ambition in the world. I was going to take the internet world by storm and there was nothing that was going to hold me back.

I soon realised that this was a competitive market, with thousands of people with the same aspirations that I had. I also realised that I had a large learning curve to go through and this would take time.

Rather than get disheartened I utilised the following key concept from the Slight Edge to help me create a very successful business:

Small steps consistently taken will ensure you will have a sustainable business in the long run

The most powerful thing I got out of this book was the importance of consistently doing small things on your business, or on yourself, will make you successful. You don’t need to do much, as long as what you are doing will improve yourself or your business, and you do it consistently. Every day you do something and if you keep this up you will be successful in the long run.

This approach slowly built momentum in my business. And once you have momentum your business will slowly, but surely, start to take off. Momentum is a powerful thing because it may take a bit to get started but once you have it the momentum will take over and you no longer need to apply as much energy in keeping it going. Similar to a snowball, once you get it started momentum takes over and continues to grow though at a quicker pace!

I also recognised the importance of reflecting on my business, to understand where I was in regard to my goals. This helped me keep motivated by recognising that I was on a journey and I was able to identify when I had achieved certain key milestones. This enabled me to have small celebrations of my achievements, which reinforced my commitment to my ultimate goal.

The Slight Edge is a powerful book that everyone should read. It is not solely related to the business world because it is equally relevant in all aspects of your life.

Small steps, taken consistently, will ensure you achieve your future goals!

Today I have discussed my insights from the Slight Edge book in terms of how the principles of this book have helped my business grow into a successful business. I discussed the power of consistently taking small steps towards your goal will ultimately ensure you are successful. Taking small steps consistently will ensure you slowly build momentum. And once you have momentum your business, or what ever you are trying to achieve, will take off.

I also discussed the importance of reflecting on my business, to understand where I was in regard to my goals. Which helped me keep motivated and engaged in achieving my goals.

Have a quick look at my video on this subject where I provide some insights on one other key aspect of this book that has helped me change my life!

Mark Macdonald
Business Coach and Internet Entrepreneur
Email: mark.s.

Live the life you deserve now!


Dogs N Your Lifestyle

Selecting a new pet, especially a dog, for you and/or your family is an important decision with all sorts of issues to consider. Understanding the traits and the genetic make-up of the breed you are interested in is essential. But understand, each dog will certainly have their own personality.You really need to find the best breed of dog that will fit into your true lifestyle. You really need to take the time and be honest about how much time and energy you are willing to spend with your new dog.

Consider why you might want a dog? As a family pet, a companion, protection, for assistance, rescue, show, etc.

Do you have a family and looking for a dog good with children? Are you active,jog daily, hike, etc? Are you a couch potato and a dog-lover and just want company? Do you have outdoor space or are you in an apt/condo? Consider space, in general, a large dog usually needs plenty of room to roam. A smaller dog does well in apt/condos. However there are many small breeds of dogs that are active and need lots of exercise. All dogs can become bored when not exercised, especially active breeds! Which is why I believe research is very necessary.

A dog’s size, exercise requirements, friendliness, assertiveness, as well as compatibility, in general, let alone with children should all be considered into your decision, depending on your lifestyle.

Do you have patience to cope with a puppy? Or would adopting a more mature dog be best for you?

Mixed Breed or Purebred? There are good dogs with or without pedigrees. If choosing a mixed breed dog, try to find out what strain(s) of breeds the dog or puppy is to better gauge and understand their demeanor and traits.

Pets have emotional needs just like people. They need love, attention but most important, kind and loving discipline. They depend on you for their food, affection and exercise. Bonding with your new pet can bring huge rewards with lots of love and respect.


Eating Properly And Obtaining Exercise Is Not All You Will Need For A A Healthier Lifestyle

You’d be amazed how many people think they should deny themselves of their favorite foods in their attempts to live healthier lives. Others work out incessantly, certain that that’s the right path to a healthy lifestyle. The fact is that there are more painless and less problematic ways to achieve the healthy lifestyle you desire.

Do you go to a gym for a couple of hours of exercising almost each day, all in the name of being healthier? What great is you don’t need to. As a matter of fact, a nice alternative can be simply going out for a walk now and then. Many people I am acquainted with have a light lunch at work and then spend 20 minutes simply walking around the office building. Other people like to stay in the building for their walks, particularly when the weather is bad. Know that simply walking will help you begin circulating your blood flow and help carry oxygen to your brain.

Of course, it doesn’t end there. A lot of people awaken in the morning and enjoy a couple cups of coffee to start their days off. But what about gulping down herbal tea in the morning? When you consume tea, you have no mid-morning caffeine crash to deal with. And by choosing the right teas, you may find that you even have a lot more energy than you did with your caffeine high.

Something that many people think is that they will have to go hungry if they want to start living a healthy lifestyle. This is just not true. You can still eat all the things you love, you simply need to make better choices when getting the foods you love. To illustrate, a lot of people love pizza. Simply try avoiding the frozen ones and choose handmade instead, using fresh ingredients. Sure, going from the deep freezer to your dinner table in 15 minutes is good, but the darn things are simply isn’t great for your health. Plus, many people discover that it’s fun to cook their own pizzas from whatever fresh ingredients they may have on hand or can get at their local grocery store. Fortunately, you’ll find a natural foods aisle at most markets where you can obtain what you need. Therefore, you can enjoy your pizza and keep on living healthy.

Now, as you’re masticating on that delightful pizza, it’s time to think about giving up candy and all sugar-based products. This could look like a very hard thing to do, but it really isn’t that difficult. Or how about a cup of nice, hot chocolate sweetened with a good, low calorie sweetener? Fabulous.

Another thing you have to do if you desire to start living healthy is to make sure you get enough sleep at night. Not getting sufficient sleep is harmful to your health. You can significantly improve your health simply by getting sufficient sleep – normally roughly eight hours every night. Folks who only get 4 to 6 hours sleep are in general more moody. When we are able to get to sleep for a full 8 hours, we’re more fun to be with and things just appears to go more smoothly.

As you can see, there are many little things we can do to attain a better way of life. It’s your ball game. The determination is yours, and yours alone.


ED caused by bad lifestyle

Erectile dysfunction – this is a diagnosis that all men fear hearing from their doctor. Erectile problems affect most men at different stages of their lives, and these days it’s not a problem of age as many men in their 20’s experience periodic impotence. In the past, this would be a real tragedy as there were no effective treatments for this health condition. But with the advent of effective medications in the late 1990’s this issue has become much less sensitive because there was finally a cure for ED. Thanks to this, erectile dysfunction has become a normal topic of discussion not only in specialized and professional media but in the general public as well. Big magazines posted ads for ED drugs and covered stories of effective treatment. And numerous researches were undertaken in order to address the actual causes of the problem.

Today, most men already know about the drugs that may help them in case of erectile dysfunction. They also know about the main causes leading to the condition. However, there’s one cause that is often overlooked but nevertheless very important for the stability of a man’s sexual abilities. This factor is called lifestyle.

There are so many discussions and articles on the importance of a healthy lifestyle for a range of conditions. It’s advocated that a very wide range of conditions can be prevented by employing a healthy lifestyle. But as much it’s stressed out, this factor is often overseen by most men tending to believe more in pills rather than on preventive measures. However, it often turns out that simple lifestyle changes can help a lot in preventing and even treating the problem.

The problems of drinking and smoking have been discussed a lot in the perspective of health problems. And erectile dysfunction is not an exception. Both drinking and smoking are known to cause different heart and blood vessel problems, and having a healthy cardiovascular system is crucial for hard and durable erections. A set of clinical studies has confirmed that male smokers have twice as higher risk of developing erectile dysfunction as nonsmokers.

As for the excessive consumption of alcohol, it may deliver deceptive effects. Most of you definitely know how alcohol affects sexual arousal. A few glasses of wine, beer or shots of vodka can deliver a very playful mood. But often when it comes to actual sexual activity, alcohol is a very bad companion for bedroom games. Moreover, in case of frequent alcohol abuse, the actual ability to get and keep a good erection may drop considerably up to the point of permanent impotence where even drugs like Levitra won’t help much.

Another very important lifestyle factor that may contribute to ED is excessive weight. Overweight or obese men tend to suffer from erectile dysfunction far more often than their peers with a healthy weight. Excessive weight is known to cause a wide range of conditions such as diabetes, hypertension, heart diseases and even certain types of cancer. And we all know how these conditions are dangerous for male potency. So if you do not want to stay on Levitra or Cialis anytime you want to have sex, maintaining a healthy weight is a must!


Emerging Cities In Fashion Scene

New York, Paris, London, Milan are known as the big names in fashion cities to see the best of fashion world has to offer. In these fashion capitals shadows are emerging cities that are frequently overlooked by the masses, enabling them to develop truly forward-thinking creativity in bustling art communities, and perhaps most notably, the freshest in fashion. We choose the three most promising cities for a sneak peek of whats to come in the world of fashion.

Amsterdam, The Netherlands:

Some have called it the “Venice of the North.” Amsterdam is known worldwide for its tolerance and liberalism. This beautiful city also reflects these qualities in its eclectic and creative fashion sense. Big scarves, stripes, leather booties, and bright accessories rule both the streets and the ever-popular boutiques dotting the Dams zig-zagging narrow lanes. In July and January, the city becomes the backdrop for its red-hot International Fashion Week, and the AMFI Amsterdam Fashion Institute fosters the freshest faces in the industry year-round.

Cape Town, South Africa:

Cape Town is Africas most progressive fashion city. Known for its multicultural population and gorgeous oceanfront landscape, it might be hard to focus your attention on just one visual pleasure, but a quick trip to one of the citys many boutiques is sure to distract you. Cropped trousers, full skirts, body-con, tiered dresses, pleats, drapes, sheer, chiffon and lace are ruling styles from Cape Town designers and fashionistas, making for an interesting interplay between conservative and sensual.

A benefit for many travelers in Cape Town is the favorable exchange rate and comparatively low production costs, so giving in to that to-die-for garment becomes that much easier. A capital of goldsmiths and jewelry makers as well as textile producers, look for high-quality leather goods and inexpensive, luxurious accessories. Greenmarket Square and the Cape Quarter are two places to start your shopping explorations, and mid-August is the time to catch Cape Town Fashion Week.

Bali, Indonesia:

Bustling and vibrant, the archipelago city, though known perhaps more for its gorgeous textile supply than groundbreaking design, local fashion thought is on the upswing. Maybe the best place to explore grassroots style is at one of the many open-air markets in the city, with colorful prints and breezy fabrics begging to be worn on Pacific-tanned bodies. Local style as of late has been centered on retro dresses, defined waistlines, relaxed-fit trousers and show-stealing peeptoe pumps. The citys fashion week has been suspended since last few years due to international economic troubles, but Bali is back in our list of fashion cities regardless of big fashion events speaks volumes.

So, whether you are planning a fashion trip around the globe or exploring the new fashion designers, keep in mind that the world of fashion goes well beyond the traditional hubs.