An Effective Exercise Routine for Beginners

Let's start with this very important rule: NEVER OVERDO THE FIRST FEW SESSIONS. Many beginners to exercising fall for this trap, especially when they do not have qualified trainers with them. They get overly excited and lose patience. They try to produce in two weeks what often takes years to accomplish.

They begin by going all out right from the start doing as much as they can. The next day, their joints and muscles lock up in pain. Then, they get discouraged, stop exercising for a while and give it up altogether. Workouts should start out smooth and easy.

Here is a warm-up routine to do 1 set of before every workout, but doing 3 sets of these alone can be a pretty good workout; particularly if you are a beginner.

LEG STRETCH

Lean over deeply on your left foot while your right leg is stretched out to your right side. Maintain balance. Slowly, raise yourself with your left leg to a standing position. As you stand, spread your feet wide apart. Repeat this for ten counts. Do steps 1 to 4 again; this time, alternate the legs' position (left becomes right, and vice-versa). This exercise warms up your legs, calves, and abdomen.

LEG SQUAT

Stand erect, chest out, with your buttocks protruding and your stomach in. Put your hands straight out in front of you. Relax. Do squats by bending your legs to lower your body. Bend your legs until your upper legs (thighs) are parallel to the ground and you are in a squatting position. Keep your body erect as you squat. Then raise yourself as you straighten your legs back to a standing position. Do around 5 to 10 squats. Inhale deeply as you go down. Exhale as you stand up. This exercise warms up your leg muscles, calves, and the muscles in your abdomen.

TRUNK TWIST

Stand with your feet about 3 feet apart. Relax. Place your hands behind your head with your elbows out to the sides. Very slowly, twist your body to your right without moving your legs or feet. Try to twist to your right as far as possible. Your face and body should be facing your right side while your legs remain steady. Then hold on to this position for 10 seconds. Do the same to your left side. This exercise warms up your legs, back muscles, and abdomen.

ARM ROTATION

Stretch out your arms to your sides. Keep them level with your shoulders. Simultaneously rotate both arms to the front. Do this 20 times each rotation. This exercises your shoulders, arms, and back muscles.

ARMS PRESS

Bring your right and left palms together. Have all fingers and palms pressing each other in front of you while pointing the fingers upwards. Simultaneously push one palm against the other as hard as you can. Keep pushing for 5 seconds. Relax. Then push again for 5 seconds. Do this ten times. Exhale as you push, and inhale as you relax. Then press both palms in front of you while having their fingers pointing in different directions one set of fingers pointing to your left, the other set to your right. If your left fingers point to the right, your left hand should be under your right hand. Push both palms against each other, the left palm pushing upwards, the right palm pushing downwards. Exhale as you push, and inhale as you relax. Do this ten times. Then change the positions of your palms (left over right) and do the same procedures. This exercises your forearms, arms, shoulders, and latissimus muscles (the muscles at the sides that give your body a V shape).

NECK PUSH

Gently move your head to your right side while your right hand gently pushes back against it. Do this once. Gently move your head to your left side as your left hand gently pushes back against it. Do this once. Gently move your head backwards as your left or right hand gently pushes back against it. Do this once. Gently bow your head to the front as your right or left hand gently pushes against your forehead. Do this once. This exercise strengthens your neck muscles. Never do neck rotations.

PUSH-UP

Do slow push-ups from 10 to 15 counts. This exercises your arms, chest, shoulders, part of your abdomen, and part of your back muscles.

JOGGING

Jog in place for 3 minutes. Then jog in place a lot faster for 2 minutes. Then jog in place with a normal pace for another 3 minutes. This exercise gives you a good leg and calf warm-up. This also serves as aerobics for your lungs and heart.

There! That ought to do it. After doing the above warm up exercises for some time, you should be ready start doing regular weight training and cardio workouts. Then just do 1 set of these exercises to properly warm up before you start each workout.

Jim O'Neill gives you tons of valuable information on the subjects of weight loss, fitness, and nutrition to make it easy for you to live a healthy lifestyle. Sign up now for his free 7 part mini e-course at: http://www.mrgymfitness.com/minicourse.php

Benefits From Using An Independent Review Organization (IRO) For Hospital Peer Review Services

Hospitals that have come to us for the first time for medical peer review services often have cases that have been either in litigation or subject to potential litigation for months if not years. We have been able to quickly help litigation teams and hospital quality managers gain clarity about these situations so they can more easily decide what their next course of action should be. In cases of litigation, if a hospital knows that their physician provider was at fault in a particular situation that leads to a bad outcome or a sentinel event, it makes more sense to settle those cases quickly, rather than incur more legal expenses by continuing to defend themselves.

When hospitals first experience successful case resolution through an outsourced peer review, they begin to believe that outsourcing to an independent review organization can have lasting benefits and should be done on a more systematic basis. Applying ?best practices? and ?quality management? to the process means that an organization is trying to reduce negative patient outcomes and sentinel events and, as a result, it will send a certain percentage its peer review committee cases out to an independent review organization to be looked at. Oftentimes, our clients send us cases in groups where we?re asked not to look just at ?bad outcomes?.

The ?bad outcome? cases might be interspersed in a larger sampling of cases where nothing went wrong at all, assuring that our peer specialists are getting a representative sampling of cases allowing for a high degree of objectivity in the review. So many hospitals have gone from an initial experience outsourcing a sensitive case to an IRO to using an IRO as a part of an ongoing quality management process. A systematic, proactive approach to sending out sensitive cases has been done for oncology groups, radiology groups and other specialty groups inside hospitals. We also review samplings for other specialty areas including general surgery, orthopedics and neurosurgery-- all with great results. Today outsourced peer review for hospitals and medical groups is rapidly being adopted as a ?best practice.?

About AllMed Healthcare Management
Founded in 1995, AllMed is a URAC-accredited Independent Review Organization (IRO) serving insurance payers, providers, TPAs and claims managers nationwide. Reviews are conducted by board-certified physicians in active practice. AllMed's growing customer base for its independent medical review and hospital peer review services includes premier organizations, such as Educator's Mutual Life, IMS Managed Care, Tenet Healthcare Corporation, HealthGuard, several Blue Cross Blue Shield organizations, TriWest Healthcare Alliance, Allianz and many other leading healthcare payers. Read the AllMed Medical News Blog and the Independent Review Organization Blog.

Gentian Violet for Thrush

What is gentian violet?

Gentian violet sounds like something that is very sophisticated but actually it is not. It certainly is not a color but rather gentian violet is just a quite popular treatment for thrush. Thrush occurs because of infections on the skin or mucous membranes inside the mouth and may infect both infants and adults.

People at special risk for developing thrush are the following: newborn babies, denture users, adults with diabetes or other metabolic disturbance, people undergoing antibiotic or chemotherapy treatment, drug users, people with poor nutrition and people with an immune deficiency. These people or the people around them, whichever is applicable, should be extra observant so that any signs or symptoms of thrush can be detected and then treated right away otherwise the condition has a chance of worsening.

It is a belief of many that gentian violet is the most effective treatment of nipple soreness for breastfeeding mothers. The mothers who have used gentian violet can attest that relief is rapid so meaning it usually works right when you need it meaning as soon as possible but make sure that the dosage is right. To be discussed in the paragraphs to follow are some of the suggestions to people who use and about to use gentian violet for thrush. These next items will indeed be very useful to gentian violet users.

Gentian violet can be messy so timing, though not everything in this case, of the application of this treatment is essential. Most mothers prefer to doing the treatment just before they get a good night?s sleep because during those house they can keep their nipples exposed thus no need to worry about staining their clothes while the application is in progress.

The effect of the gentian violet for thrush is sort of immediate and in most cases thrush is one hundred percent gone by the third day if not then consider applying affected areas for a few more days. If problem persists then it is time to consult your doctor.

If baby is irritable while being nurse by a mother who uses gentian violet for thrush then the mother should stop using the gentian violet immediately and then go see a doctor instead for other possible suggestions for the treatment of the thrush.

There are other ways to cure thrush but gentian violet is still the one thing that people readily look for when thrush occurs. In this case there is a need to make sure that it is the genuine gentian violet for thrush and not some rip off medicine that you have in hand. This is so because some people are questioning the credibility of gentian violet and some attribute the failed times of gentian violet to fake products that do not have same ingredients as the real gentian violet.

These are just some of the things that users of gentian violet for thrush should be aware of. The notes are just easy to remember. It is now possible for you to recall how and why gentian violet should be used for thrush. If unfortunately one day you wake up and discover that you have thrush then you can use the information in this article for your own good. Otherwise you can always provide the information you have read to a very worried mother whose kid has thrush but who knows nothing about gentian violet.

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Note: This article may be freely reproduced as long as the AUTHOR'S resource box at the bottom of this article is included and and all links must be Active/Linkable with no syntax changes.
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Charlene J. Nuble 2006.

For answers to All your frequently asked questions about thrush, please go to: http://thrush.candidaanswers.com/

A Different Weight Loss Tip

This is no diet but a weight loss tip that is a little different than most of the weight loss tips around. It is targeted to people suffering from food addiction, especially overweight people that love to eat unhealthy, fat food in huge portions. It is a psychological weight loss approach for changing food or eating habits by erasing the mind pattern that holds the old food habits and replacing them with a new and healthy pattern. Your job is to repeatedly perform an exercise where you associate strong positive feelings to losing weight and negative feelings to eat your favourite food. Here is what you do:

I

Imagine yourself overweight and heavy, eating your favourite food; hamburger, french fries, potato chips, bacon or whatever. Think of this food as garbage that you have picked out of a trash can, that someone else has not been able to finish and has discarded. With cats and dogs eating side by side with you, hoping to get what you don?t finish. Imagine that the hamburger meat is not cooked to your satisfaction, possibly under-cooked and cold besides, with a smell less than inviting coming from all the added condiments which are running from the sides of the partly cooked, partly eaten burger which may have your stomach turning upside down. Think of all the nasty, unhealthy things that may have happened to your ?less than good for you? food before you got to it. Perhaps horse meat or even dog mean was mixed together with toxic fillers and flavouring added just to mislead you into believing you?re eating fresh and tasteful food?. Your heavy stomach is growing bigger and bigger, it?s about to blow up, your heart rate is accelerating, you having problems breathing, your stomach starts to hurt tremendously? you feel pressure from in your stomach like the rotten food wants to come up? Are you still hungry? Are you nauseated? Do you want to vomit? Go and vomit! Keep on elaborating on this image until you can?t stand it anymore ? only your fantasy sets the limits.

II

Now, make a list of all kinds of fresh, healthy foods like fruits, vegetables, various sorts of grain, nuts and seeds. Imagine these foods arranged attractively on your plate. Imagine yourself eating this food as a healthy, sound, slim and strong person radiating your soundness, joy and great self image. You feel better than ever before. You are a successful person that succeeds in everything you do. You are eating living, fresh food from Mother nature, no flavours added, no chemicals only the fresh, healthy food that God has provided for you. You look at yourself walking or jogging along the beach, people smiling at you and you smiling back as you experience a feeling of energy and the joy of being alive. You see yourself having conversations with people you meet in a nice and trustful atmosphere. You know you have an excellent looking, healthy and strong body and that you only eat food that make you strong and healthy; tasteful and fresh food directly from nature. You?re feeling great, you?re feeling secure with yourself and you?re loving life. Keep on elaborating on this image as well.

Continue to eat as you did before but practice these exercises every day; when you find yourself about to eat what you know is not beneficial to attain and sustain a healthy body, imagine the first practice mentioned above before you eat and after that takes effect, take your imagination to the second practice. Once you start with a routine of eating better, eating healthier, soon the second practice will not be in your imagination but become a reality. It is vital that you repeat this exercise as often as needed. If done consistently and focused, you will surely change your food habits for the better. While the first imaginary practice may have been a bit gross, it is up to you and your imagination to create what will to the trick for you.

Terje Brooks Ellingsen is a writer and internet marketer. He runs the website 11-Weight-Loss.net. Terje enjoys to give advice and help people with healthy foods like negative calorie food and exercise weight loss tips

Wheatgrass Juicers Improve Your Health With Wheatgrass

There are several reasons to juice wheatgrass, the chief of which is that wheatgrass is a wonderful source of living chlorophyll. Chlorophyll is a pigment in plants that contains magnesium. The juice that is the product of wheatgrass being juiced is extremely full of vitamins and nutrients and while the juice is fresh it is rated as one of the best juices to consume for anyone and everyone.

This grass is wheat in its early stages and once the grass reaches about seven or eight days it is at its optimal stage to be picked and juiced. The juice must be drunk as soon after juicing as possible to ensure that you receive the most nutritional rewards from your hard work. Chlorophyll contains high levels of oxygen and is responsible for keeping plants oxygenated.

For many people wheatgrass juice is viewed as having powers of rejuvenation, it has been called the plasma of youth as well as the life blood of plants and thereby being extremely beneficial to humans. If you look at all the elements that are absent in your body's cells, there will be the realization that all of these, especially hormones, enzymes, nucleic acids and vitamins can all be regained by drinking the juice of this green health injection on a regular basis.

Over the years wheatgrass juice has displayed a very beneficial effect on many people who consume it on a regular basis. These beneficial effects have been shown to be both many and varied. Wheatgrass has been shown to cleanse the lymph system leaving the body in a far cleaner state than prior to the intake of wheatgrass juice. This juice has also demonstrated that it has the power to help build levels of oxygen and nutrients in the blood. Juicing wheatgrass also gives you access to a liquid that will help to restore balance to your body by removing the toxic metals that reside in your cells and your liver and kidneys will feel the wheatgrass' nourishing and vitality restorative properties.

There are many juicers out there that will provide you with the means to juice your wheatgrass adequately and you will receive benefits from your juice, but in order to ensure that you receive the maximum beneficial effects from your wheatgrass juice, you need to use a juicer specifically engineered for juicing wheatgrass.

Since wheatgrass is very leafy it requires a different type of juicer to most fruit and vegetables. The best juicer to use is a masticating juicer that is built to handle wheatgrass because wheatgrass needs to be crushed to get the most nutrients out of your produce. I addition to juicing with the appropriate machine it is recommended that you grow your own wheatgrass so that you can be sure that you are drinking juice that has been made from wheatgrass that has been picked at the optimal time and juiced within a reasonable to ensure that you get a super drink from all the produce you juice.

All juicer information has been researched and written by Lyle Robertson
Wheatgrass Juicers

Wrinkle Treatment ? Smoothen Out Those Lines

The Webster?s Dictionary defines a wrinkle as ?a small ridge or furrow in a normally smooth surface?. But you should see how the whole world is up in arms against this small furrow. This is evident by the millions of dollars spent on wrinkle treatment. And, everywhere you will find animated discussions over wrinkles and wrinkle treatment.

Wrinkles are the result of depletion of collagen and elastin. This can be due to ageing or prolonged exposure to the sun. Wrinkles are common in dry skin or particular skin types like fair skin with blue eyes. Smoking and genes also play a hand in wrinkles. Wrinkle treatment aims at restoring the skin elasticity.

Wrinkles can be either fine lines or deep creases. Fine lines respond readily to treatment while the remedy for the latter type is along harsher lines like plastic surgery. Wrinkle treatment spans the entire gamut from cosmetic cures to medical treatment, and surgical procedures.

A superficial wrinkle treatment involves minor lifestyle changes like cutting down on nicotine, junk and fatty foods and having more water to keep dehydration at bay. You should also guard your sensitive skin from the sun?s harmful rays with sun blocks and covered garments.

Medical wrinkle remedy is a milder form of treatment. In this range you have antioxidants like formulas containing Vitamins A, C and E, beta-carotene, fruits like blue and black berries, fish, red wine, moisturizers and cosmetics that include AHA (alpha-hydroxy acid) or fruit acids.

However, one of the best treatments against wrinkles in the medical arena is Vitamin A acid. Vitamin A treatment is also effective against other skin problems like dryness and pigmentation.

Amongst the plethora of cosmetic procedures, the skin peel reigns supreme as an effective anti-wrinkle remedy. Glycolic acid peels work only on the surface of the skin and as such are not much effective against wrinkles. It takes penetrative peels like salicylic and trichloroacetic acids (TCA) to produce visible results. In fact, TCA peels are the best wrinkle remedy that is presently around.

Dermabrasion and laser resurfacing are other peel types used as wrinkle remedy. Both involve a scraping of the skin surface. However, laser resurfacing is more penetrative and like the copper-peptide cream boosts the body?s collagen production to pump out the drooping muscles and the wrinkles. It also entails a longer recuperation time.

Nevertheless, laser resurfacing peel-type wrinkle remedy involves side effects like scarring and pigmentation. They should be undergone only under mild sedation or general anesthesia, as prescribed.

Recent years have seen much fanfare around the Botox injection. This treatment involves paralyzing the muscles with botulinum toxin shots to smooth out the wrinkles, laugh and frown lines. The effects last for several months.

For those willing to submit themselves under the surgeon?s scalpel, plastic surgery is an option for wrinkle remedy. A facelift or a brow lift can also act as an effective wrinkle reducer.

Now, you can keep away skin resembling an old parchment. With the proper wrinkle treatment, look 25 at 45.

David Maillie is a chemist with over 12 years experience in biochemical research and clynical analysis. He is an alumni of Cornell University and specializes in biochemical synthesis for public, private, and governmental interests and manufactures various skin peels for plastic surgeons, medispas, and in home use. He can be reached at M.D. Wholesale: http://www.bestskinpeel.com

Cutting the Root of Suffering and Obstacles

This is my 18th year of teaching trainings ? four per year! One of the best things about teaching this course is that I always present something I never have presented before. It may be a new idea altogether, or a core concept that I have presented many times, but that I suddenly find I am presenting in a completely new way.

I found myself explaining to this class that all problems arise from the ego -- the sense of limited fearful separation. Problems, defined as unnecessary emotional suffering, are optional! We?re not required to have them, and in fact, we never have a justifiable reason to suffer fearful emotional distress! Of course we will experience sadness and grief at the loss of a loved one, but without a sense of ego, of limited self, we do not suffer distress -- in the sense of being diminished or weakened or deprived by the experience. Without the ego, we don?t create a mournful story which we constantly replay to depress ourselves.

As I presented this in class, I was astonished -- even though these ideas are by no means new to me. Presenting to the class in this way made them new to me once again. So I started contemplating daily on my morning walks ? remembering that the only problems or suffering I have are due to ego attachment. Otherwise I could be experiencing the Higher Self List 24 hours a day ? Joy, Freedom, Exuberance, etc., (see my other ezine articles on choosing the Higher Self and releasing anger).

On these walks I realized that just because a particular outcome I was looking forward to has not yet appeared, nor the funds to realize it, does not require me to shrink in any fearful way. I saw how grasping and desiring this outcome was creating a temptation to feel fearful and small. So I released this attachment repeatedly and enjoyed the sense of lightness and openness in my chest, and the clarity in my mind, that resulted.

Then I went further, examining the desire to grasp ?Jack,? to ?be Jack,? to identify as this body/mind. I repeatedly practiced releasing my hold on being Jack, on wanting to survive as this body. Releasing at the root of ego in this way made it very clear that stress, and having problems are entirely optional.

Does it seem outrageous to think in this way ? to question the idea that you are your body/mind/personality? Since we all will have to release it at the moment of death, why wait until we are forced to let go? It may seem very scary if we wait. Don?t you think it would be better to practice now, so that letting go of the body at the moment of death could actually be fun? Having released attachment to the body so thoroughly in advance ? at the moment of death it would already be a done deal! Not only that, we would have lived a life free of suffering and full of Joy!

This is one way to define an enlightened being: someone who is completely free from body/mind/personality identification. By the way, body/mind/personality functions just fine, and even much better, once the grasping identification is released.

You might try repeatedly asking yourself, ?Can I let go of being (your name), can I let go of thinking I am this body?? It doesn?t matter whether the answer is ?yes? or ?no? ? either one is OK. Just notice your inner feeling each time you ask.

Good luck!

Copyright 2006, Jack Elias, All Rights Reserved

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