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Are you ready for a secret of success that may have escaped you? Once you know it and put it into action real magic can occur in you life in a flash! Here it is: achieving goals is more of a science than an art. What’s that mean exactly? It means if you repeat what others have done to reach their goals and beyond successfully you can very likely do the same. With that spirit in mind check out these 6 ways to set and achieve any goal in life. If you have the wisdom, courage and self-discipline to follow through with them the sky’s the limit!
1. Plan Ahead of Time. Identifying your goals is the first step to achieving them. This means to clearly lay out what you aim to achieve and what type of time schedule you would like to (or need to) achieve these goals within. Otherwise you are like a person who is attempting to drive across country without a map or a GPS. Yes, you may eventually make it to your destination, but certainly not in an optimal amount of time. Planning ahead is crucial for you, don’t ever not prioritize it. Knowing where you are going makes it much, much easier to get there both quickly and happily too!
2. Write Your Goals Down. There’s something magical about writing down your goals both big and small. This brings them from the area of imagination and discussion into the concrete of the real world. Even beyond typing them into a computer take the extra step of hand writing them into a journal or diary. Also consider posting these written goals places where you will see them often – like your bathroom mirror, the refrigerator and so on. This is a trick used by both star athletes and successful business super stars. It will work just as well in your quest to make your dreams a reality!


3. Stay Positive. If you ever take the time to study some of the people who have really impressively accomplished their goals in the face of great adversity you will find a common quality. The ability to stay positive in the face of adversity no matter how great. This isn’t something they were necessarily born with. Many had to cultivate positive thinking and if you need to you can too. There’s many great books on the subject if you need inspiration. Find one, buy it and read a chapter before bed every night. Thinking positive can be the difference between failure and success.
4. Visualize Yourself Achieving Your Goals. At a minimum of once a week, all the way up to every day take the time to sit down and run through this simple mental exercise. Close your eyes as you sit comfortably and in your mind’s eye imagine yourself as vividly as possible achieving your goals. The more realistic these images are the better. What you are doing here is preparing your subconscious mind for your eventual real life meeting your goals and beyond. Whatever your mind believes it can achieve.

5. Track Your Efforts. Keeping a close eye, objectively, on how your efforts are going towards meeting your goals is very important. By tracking your progress you are able to see if small (or big) changes need to be made to your plans to keep you on track and on schedule. Once again, writing things down is essential to getting where you need to be. If it can be tracked it can likely be tweaked and improved upon. Make sure you examine this information whenever you feel like you’ve hit a plateau and see if it doesn’t provide the answer for you to start gaining momentum again.
6. Involve Friends and Family. By sharing your goals with a few people who your trust and asking them to hold you accountable to these goals you absolutely sky rocket you chances of achieving them. Be sure to pick people who are not shy about being honest with you for your own good. This is a great way to make friends and family your own personal set of success coaches. This method has been shown to work again and again so don’t hesitate to put your faith in it!


 The 21st Century is best characterized by the advent of ultra-modern technology, global commercial and business, and the unstoppable desire to get and stay ahead. Because of these factors, business corporations compete in a world where the economy is active 24 hours a day, seven days a week. This phenomenon created a demand for employees that would work even during the night upto the wee hours of the morning. This work schedule reversed employee lifestyle, making the day their time to for sleeping. Shifts may disrupt the normal body functions, hamper sleep cycles, and reduce the body’s serotonin levels. Serotonin is a neurotransmitter that is found in the central nervous system and impacts multiple functions like mood, sleep, sexuality, and appetite. This neurotransmitter may also promote cell regeneration. 

Studies show that non-day shift workers tend to have lower levels of “feel-good” hormones called serotonin. Researchers at the University of Buenos Aires led by Dr. Carlos J, Pirola studied 683 men and compared 437 day workers to 246 shift workers. The results, the shift workers’ serotonin levels, measured through blood tests were significantly lower than those on regular day schedules. In addition to reduced serotonin levels, shift workers were also found to have higher cholesterol, hip-to-waist ratios, increased blood pressure, and higher triglyceride levels. 

Because serotonin levels administer sleep patterns and other body functions, the University of Buenos Aires study suggested that shift work may also lead to a so-called Shift Work Sleep Disorder. People with this disorder tend to remain awake when they should be sleeping. These individuals can be very tired during waking hours. This disorder takes place because of a work schedule that takes place during the normal sleep period. Because of this, people who have difficulty getting sleep because their bodies are still programmed to be awake. The time of being asleep and being awake is different from what the body’s internal clock expects.

Other studies also found out that non-standard and night shift work may affect the cardiovascular and metabolic systems. These studies suggest that there is a possibility that shift work is directly responsible for high blood pressure and increased body fat, according the researchers of the Buenos Aires study. In addition to the disruption of sleep patterns, reduced levels of serotonin are also linked to other conditions like stress, anxiety, and depression. 



Lifestyle changes can lead to improved serotonin levels. To make serotonin levels consistent, sleep patterns should be consistent and food regimens should include necessary vitamins and minerals to control the serotonin levels. Certain drugs and substances like caffeine, nicotine, alcohol, and antidepressants should be avoided because they may deplete serotonin production. 



Individuals who want to improve their serotonin levels can use medication to aid them in their goal. The amino acid 5-HTP can be taken as a supplement and improve the body’s ability to manufacture serotonin. Another amino acid called L-tryptophan is used by the body to produce serotonin. However, before taking these supplements, patients are advised to seek the approval of doctors and other health professionals. Individuals who choose to work in the night should maintain adequate rest to lessen ill-effects that may develop. Healthy lifestyles and nutritious food regimens may improve serotonin levels and improve one’s quality of life.
As good as modern medical technology is, it can never save you from the problems caused by a life style that is unhealthy. Instead of getting a modern medical fix for every problem, it is far better to live in such a way that you will hardly ever fall ill. 

An ounce of prevention is certainly better than a pound of cure. Here are seven tips on how to live a long and healthy life. In addition, the same life style that helps you to avoid illness also helps you to lose weight. 

1. Get Enough Exercise
In the past people had to use their physical bodies in the course of their normal work. But today someone may get up, go to work in a car, then sit down, get up to go home in the car and when arriving at home, sit down again for the rest of the day. In such a life there is no physical labor. This physical inactivity is one of the main reasons for a host of diseases. Sport, running. walking and other things must be added to our life if our normal work does not require us to exert ourselves physically. I

2. Go to sleep when you feel sleepy
This may sound simple, but many people stay up late even when their body is telling them that it is time to sleep. Yoga and Ayurvedic doctors also say that it is better to sleep in the night and be active during the day. However, people such as students will take coffee and stimulants to study late into the night. Others develop the habit of remaining active at night and sleeping during the day. While we can do this, it eventually takes a toll on health. Alternative health doctors say that this kind of unnatural living is one of the contributing factors in the causation of cancer and other diseases

3. Eat when you feel hungry
This is also a simple idea, but once again we often go against the messages of the body. If you eat out of habit or due to social pressure at certain time of the day, even when you have no real appetite, then you will not digest your food properly. Acidity and indigestion begin, and this contributes to the likelihood of other more complex diseases taking root. Having an appetite is actually a sign of good health, but if you have no appetite you should wait a bit and then eat. (If you have no appetite even after awaiting a reasonable amount of time, then you should consult a doctor because something is wrong.)

4.Fast on a Regular, Systematic Basis
If you would ask any person to work 365 days per year without any rest, they would complain and say that they must have some rest or else they will break down. But we have never bothered to ask or to think about our digestive organs which we compel to work day after day without a rest. They cannot protest the way a person would to his boss, but they do give us signals that they cannot work non-stop. When we ignore those signals and still compel them to work, those organs break down. That is why periodic fasting is necessary. Refrain from eating for one complete day. This gives a rest to your digestive organs and also helps in the elimination of wastes from your body. Regular fasting allows a person to gain extra time for intellectual or spiritual pursuits. Fasting is not for hermits in a cave, but is a sensible practice that anyone can practice. 

5. Wash with cool water before going to bed
As mentioned above, proper sleep is essential for the maintenance of health. If you wash your important motor and sensory organs (hands, arms, eyes, legs, mouth, genitals) before sleep using cool water, this will relax you and prepare you for deep sleep.

6. Perform meditation on a regular basis

Your body is linked to your mind. Many of the diseases of this era are psychosomatic. Stress and anxiety take their toll on our physical health. Meditation is a mental exercise which, among other things, allows you to detach yourself from the worries of life. Learn a simple technique and do it regularly.

7. Get up early every day

Once again the old proverb, “Early to bed, early to rise makes a person healthy, wealthy and wise.” I don’t know if it will make you wealthy, but it will certainly make you healthy. Your body needs just enough sleep, not too much and not too little.

Follow these tips and you can’t go wrong.
The #1 fear that people have when investing in a home treadmill (or any piece of exercise equipment) is that they won’t use it. 

You know the story. It gets delivered, you set it up and enjoy it for a few days…and then it sits…and waits. 

A few months down the road, you notice how dusty it has become and how much space it’s taking up. And you remember how much weight you were determined to lose by using it faithfully every day. But now, unfortunately, it doubles as a clothes rack. 

Never fear. This article will help you make sure that DOESN’T happen. 

A treadmill provides the best overall cardiovascular workout & it’s still the number one exercise machine for those who want to lose weight. So it’s an investment in your health that will pay large dividends…if you are prepared to get the maximum benefit from it! 

Here are 5 easy ways to get the BEST use from your home treadmill: 

#1) Do your research first 

Make sure you look at what each treadmill offers you and compare it to your unique needs. 

For example, if you live in a condo and/or like things neat and clean, a folding treadmill might suit you best. If you want a folding treadmill, do you prefer a manual folding treadmill (like most folding treadmills) or do you want a shock-assisted folding treadmill with wheels on the bottom that’s easy to move? 

If you like to drink water during your workout, make sure there’s a water bottle holder included in the treadmill console (it might surprise you how many treadmills do not have this feature.) 

Do you get bored easily and need a challenge? What about getting a treadmill with lots of user programs or one that is iFit compatible? 

These things may seem little and maybe it might cost you a bit more; but if it means you’re actually going to enjoy your workout it will be well worth it! 

#2) Place the treadmill in a ‘happy’ spot. 

By ‘happy’ I mean well-lit, open and stimulating. Don’t put it so you face the bare wall when you walk or run. I’ve tried this this and the workouts don’t last long! If you get bored easily, put it facing the television or facing a window where you can have an attractive view while working out. 

Rooms and spaces have definite ‘feels’ to them and that will affect the success of your workouts. Make sure your treadmill is placed in an area that makes you feel energized, happy and mentally stimulated. 

#3) Get your exercise arsenal ready BEFORE the treadmill arrives. 

Do you like listening to fast music when you exercise? Do you like watching your favorite movies? What about reading magazines? What inspires you to work out and feel your best? 

Get these things ready even before your treadmill arrives and you’ll be three-quarters of the way there. Have several workout or favorite CD’s around. Get your favorite movies or shows on tape. Gather your favorite magazines. 

By having an ‘exercise’ stash around your treadmill, you’ll be inspired to workout AND you won’t be stuck running around looking for something to do when you want to start exercising. 

Again, this may seem simple, but it works. Why do you think gyms have magazines, televisions and CD players handy? 

#4) Make an exercise plan. 

Before you start working out, try making a plan, a “roadmap to your rock-hard body” so to speak. By writing down how long and what kind of workout you’ll be doing in week 1, 2, 3, 4 etc, you’ll get yourself psyched up for success. 

Remember that every time you workout, you are planting the seeds for the kind of dream body that you want. 

By having a plan, you can see just how many seeds you’ve planted (and even how long it will take to start reaping the results!) Have fun with it and you’ll be motivated to achieve your health goals (and get maximum benefits from your treadmill!) 

#5) Track your progress 

Ok this is related to #4 but it’s more of an ongoing thing. By tracking your progress every day, you get a major sense of accomplishment which snowballs into even greater fat-burning results. 

I suggest you have ‘minimum goals’ like “I’ll walk for at least 10 minutes.” or “I’ll do 5-30 second intervals.” These are easy to do and you’ll probably go beyond them – which will encourage you even further and heighten your sense of accomplishment. 

And of course, you’re also getting maximum benefit from your treadmill! 

Those are 5 ways to get best use from your home treadmill. Just remember that even a little bit of preparation will pay off large dividends in the long run.



 One of the things that makes people not get the weight loss results that they want is that they may occassionally be starving their bodies. 

There are two basic ways that this can happen. One is for it to be done inadvertently—like when you just get busy and forget to eat. 

Another is when you purpose deprive your body of food to try and “speed up” your results. 

Regardless of how it happens, either scenario in this case is equally damaging. Although you will decrease the calories that you take in which may lead to some short-term weight loss, the kicker here is that you will be slowing down your metabolism. 

What this means is that after the starving is over, your body will hold onto the next meal you eat for dear life, expecting be be starved again. 

If you allow starvation to become a habit, you will actually be contributing to your own weight gain in the future. 

Therefore, make sure that you are keeping your meals no more than 4 hours apart. As long as you do this, you will be supporting the healthy metabolism that you’ll need to lose the kind of weight that you’ve committed to. 

To Your Best Body,

Lawrence Cole

Your Lifestyle and Fitness Coach


 Obesity is now being called an epidemic in the health community. In fact, it will soon be the leading cause of 
preventable death in the United States, even ahead of cigarette smoking. Obesity leads to type two diabetes, high blood pressure, heart disease or stroke and even an increased risk of cancer. With all of these health risks, as well as the general improvement in the quality of life that can occur, losing weight is one of the best things that you can do for yourself.

No matter what we would like to believe, there simply isn’t a magic solution to losing weight. The body will shed excess fat when it needs more calories to function through the demands you place on it in a given day than the amount of calories that you feed it. It’s that simple. So, in order to lose weight, you need to decrease the number of calories that you eat as well as increase the amount that you burn.

There is a wide range of options to choose from when looking for a weight loss program. All of them often spend a lot of time explaining what to eat, in what amounts and even at what times or in what combinations. But few of them emphasize the importance of exercise – not just for losing weight, but for your general health and wellbeing. Exercise is vital when trying to lose weight for several reasons:

First, as you start to eat less, your metabolism will slow down somewhat. Exercising helps to elevate your metabolism back to an efficient level.Second, as mentioned, exercise burns more calories so that you can lose weight faster and stay motivated in your efforts.Third, exercise actually releases endorphins, chemicals that keep your mood elevated.

Exercise doesn’t have to mean spending hours at the gym or straining through exhausting workouts. In fact, in order for you to stick with it on the long run, exercising should be something that you enjoy. Start by increasing your activity level in an overall way. Take the stairs when you can. Park further from the mall door when you go shopping. Go for a walk in the park or through a neighborhood you love and bring a dog or a friend along for company. Take dance or martial arts lessons.

Once you become more active in general, you’ll find it easier and more natural to move into regular exercise. Which you’ll need to do eventually in order to get regular, noticeable health benefits. You need to raise your heart rate to a fat burning level and keep it there for at least 20 minutes, 3 times or more a week. However, if you don’t want to go to a gym, there are other options. Videos and DVDs are now available in all kinds of exercise types. That way you can change your routine whenever you want so that you don’t get bored with what you’re doing. Try a range of aerobics, kickboxing, yoga, or pretty much any activity you want right in the comfort of your own home.

If you have physical limitations that would keep you off from exercising, you can still find a way to increase your activity level. Water aerobics is a wonderful option for those who have joint problems or limited mobility because it relieves the pressure on your body that your weight provides. But you still get the resistance to challenge your muscles from the water. There are even classes and videos available that let you exercise in a seated position.

Whatever kind of exercise you choose, it’s important to stay motivated and keep it fun. Try gathering a group together to make it a social event. Or get a pedometer, a device that tracks how far you walk, and see how many miles you can walk a week. Make a competition amongst your friends or family members and treat the winner with something special (not food related!). Make the experience of exercising something that you look forward to, and it will soon become a regular part of your healthier lifestyle.

9 Ways To Be More Creative

creative
If you are “in a box” creatively, it’s time think “outside the box.” That’s if you want to be more creative. To become more creative takes conscious effort; however, the result leaves you with a plethora of benefits. For example, being more creative helps you sleep better, solve problems, and tackle work projects in a more productive manner. In addition, you become a more multifaceted individual, and more interesting and easy going. Okay, you may be an interesting person already, but there’s always room for improvement, even if it requires liking and accepting ourselves more.
Studies conducted at the University of California, Santa-Barbara, gave a creative exercise to students, and afterwards had them take a break. During the break, some students were told to name colors displayed on a computer screen, others worked on a rigorous memory test, some were told to take a rest, and others had no rest at all. After going back to work, the students who performed the simple color-naming task did considerably better than the other students did.
You want to know why? Because idleness has its benefits, according to a UC Santa Barbara professor of psychology. What the study results concluded is that “twiddling your thumbs, or, singing in the shower,” so to speak, allows the brain to gather a balanced amount of activity that translates into “go forth and create.” You want to know how to be more creative, read on.
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-Cut off the tube. Not YouTube but the TV, well, YouTube too if you must. If you dare, get rid of the TV altogether. TV numbs the mind. It’s a subliminal game that is played on viewers that leaves them emotionally charged based on illogical outcomes and situations. It’s a brain-drain and creativity sapper as well.
-Take a walk. Whether its one hour, 15 minutes, or whatever, just get out and walk. Take in the scenery around you, but not in a personal sense. Be detached. Just let things “be” and enjoy things as they are. Let your mind become a “free agent.” Perhaps you will find yourself full of creative ideas and solutions.
-Write it down. That’s right, put pen to paper the old-fashioned way, and write down, at random, your thoughts, ideas, feelings, or a problem you want to solve. It seems that writing things down release the mind and leaves room for creative energies to revivify. Psychologists for years have noted the benefits of writing things down on paper. Not on your computer, but on “real” paper!
-Do a jig around the house. Don’t worry about looking silly, act silly if you want! Dancing is much like exercise. The movement releases “feel good” hormones known as endorphins. This opens the gateway to get your creative juices flowing.
-Just be quiet. Listen to the silence. It sounds wonderful. Quiet has its own type of sound. Perhaps you can watch a sunset. The best serene hours are between 4am and 6am. Most cars are off the road and there’s nothing there but you and, well, life. If you can’t manage the early morning hours, allow yourself a “quiet day” if possible. This means no phone calls, no media like TV etc…just silence. Quiet within and quiet without. If you have to shut yourself off in a room for a short time, if you have family at home, do it. Just explain its nothing personal, you just need a bit of “me time.”
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-Play and pretend. When you play, your mind can explore and your subconscious can work its magic. This is one of the reasons why “getting away from everything,” if you can, allows creativity to blossom. One of the means of getting away is by playing and pretending.
Use your imagination and picture yourself where you would like to be a few years from now. Visualize the details or write them down. Make sure your “feelings” are in-sync with your thoughts. Feelings are the fuel that give your thoughts power.
Visualization is a technique that can be used for numerous situations. Supposing you have an important job interview coming up. In your mind, pretend you are at the interview. See yourself acting and speaking professionally, don’t worry about the outcome. Just visualize yourself doing well.
Play childhood games. Buy a hoola-hoop if you don’t already have one. Play with Legos, mix crazy watercolors together and see what colors emerge. Just play, pretend, and allow your mind to be free. You may find yourself with an abundance of creative ideas popping-up.
Via LifeZAp.com
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