How to spot if your friend or spouse is using steroids

Steroids - A word that has been around since the 'beginning of time'. Back in the day it was a 'hush hush' when the words Steroid was used. Today just about everybody talks about it very openly and it even seems 'not bad' to be on a cycle of steroids and is readily available at a drop of a phone call.

However, you ask anybody, they will tell you that the use of steroids is not good for you and could possibly have life threatening illness in the long run.

So why do men and women take steroids?
Steroids are associated with so many sports these days. Cycling, bodybuilding, rugby, athletics and the list goes on and on. There are a few reasons why people take steroids- There is big money in sport and to be the best, one has to consistently perform at one's best, (sponsorship, winning incentives, etc) but it's not just the professional athlete using steroids these days. Your boyfriend / girlfriend could be using it too. The average guy or girl wants to be Bigger - 'Bigger is Better' or so it seems. This could come at a 'high' price - the price of your well being.

Anabolic steroids has been associated with a wide range of adverse side effects ranging from some that are physically unattractive.

Hormonal System
Steroid abuse disrupts the normal production of hormones in the body, causing both reversible and irreversible changes.  Changes that can be reversed include reduced sperm production and shrinking of the testicles (testicular atrophy).

In the female body, anabolic steroids cause masculinization,  Breast size and body fat decrease, the skin becomes coarse, the clitoris enlarges, and the voice deepens.  Women may experience excessive growth of body hair.

Musculoskeletal system
Rising levels of testosterone and other sex hormones normally trigger growth spurt that occurs during puberty and adolescence and provide the singles to stop growth as well.

Cardiovascular system
Steroid abuse has been associated with cardiovascular diseases (CVD), including heart attacks and strokes, even in athletes younger than 30.

Liver
Steroid abuse has been associated with liver tumors and a rare condition called peliosis hepatis, in which blood-filled cysts form in the liver.  Both the tumors and the cysts can rupture, causing internal bleeding.

Skin
Steroid abuse can cause acne, cysts, and oily hair and skin.

Research also indicates that some users might turn to other drugs to alleviate some of the negative effects of anabolic steroids.  For example, a study of 227 men admitted in 1999 to a private treatment center for addiction to heroin or other opioids found that 9.3 percent had abused anabolic steroids before trying any other illicit drug.

Steroid abuse
Steroid abusers typically spend large amounts of time and money obtaining the drugs, which is another indication that they may be addicted.  Individuals who abuse steroids can experience withdrawal symptoms when they stop taking steroids, such as mood swings, fatigue, restlessness, loss of appetite, insomnia, and steroid cravings.  The most dangerous of the withdrawal symptoms is depression, because it sometimes leads to suicide attempts.

The famous "Big gut" or distended stomach is another sign of steroid use.

10 Easy Ways To Looking Great!!!

 

1) Eat smaller portions - Most of us eat too much. You should feel like you can eat more after your meal, But DON'T!

2) Eat more frequently - Try & eat every 2 hrs (snack)

3) Distinguish between Hunger & Thirst - Most of us eat when we are thirsty

4) Make 'Wise Choices' when choosing foods

5) Start with a proper exercise program - get professional advice - it's worth it

6) Get enough sleep - That's the time your body recuperates & the earlier you go to bed, the less chance there is of late night eating

7) Have a Protein for breakfast - Pronutro is so.... 'Yesterday'

8) Supplements - Only purchase a good quality sports supplement IF & When you are serious about your health

9) Set Goals - Without goals you are not going anywhere

10) Persevere You will eventually find your 'Groove' & what works for You!

NB There are thousands of books out there about 'How to lose weight' - each author with his or her own 'scientific' evidence of what 'works'

The common factor in all of these books is that you need to change your lifestyle - exercise & eat healthier!

Tabata Workout

My Workout for today is a Tabata Workout
Tabata is a High Intensity Interval Training (HIIT)

I'm going to stress that this workout is Not for beginners. However you could adjust it to suite your fitness levels like I do with my clients. If you need to know how to adjust your workout, feel free to contact me & I'll help you tailor it to your needs.

The routine consists of 4 minutes of continuous exercise - 20 seconds of exercise with a 10 second break

This was my workout I did today:

Skip 20 seconds, 10 seconds break - for 4 minutes ( 6 sets)

Biceps 20 seconds, 10 seconds break (TRX Curls)

Calf raises 20kg dumbells in each hand 20 seconds, 10 seconds break

Triceps Press (TRX) 20 seconds, 10 seconds break

Kettle Bell swing 12kg - alternating hands during the exercise. 20 seconds, 10 seconds break

Shoulder Side arm raises 5kg dumbell - 20 seconds - 10 sec each side, 10 seconds break

Back - TRX Rowing 20 seconds, 10 seconds break

Abs:
6 different exercises, 20 seconds each with a 10 second break between each set.

My Top 10 Workout Songs

Here's my Top 10 Motivational Workout Songs

Starting at number...

10) Papa Roach - Last resort

9) Undisputed 2 - Bring it On

8) Linkin Park & Era - O Fortuna

7) Nelly - Here comes the BOOM

6) Rob Bailey - Try and hold me back

5) Jorge Quitero - 300 Violin Orchestra

4) P.O.D - Alive

3) Fort Minor - Remember the name

2) Linkin Park - Wretches and Kings

& at Number 1... My Ultimate Motivational Song ever...

1) Sail - Be blind

TRX Full Body Workout

Today's workout - Full Body TRX Workout ( 22 minutes in total)

It starts with a warm-up, followed by each exercise performed for the duration of 1 minute.

Warm up
Squat row - 5 reps low, 5 reps middle & 5 reps high (15)
Lunge fly - 10 reps low & 10 reps high (20)
Sagital plane lunge - Lunge forward & directly into a balance lunge 15 each side
Side lunge - 20 each side
Lateral lunge with cross over - 10 each side

HR after warm up was 150BPM

Exercise (1 minute long for each exercise)
Single leg squat
Balance lunge - at 30 seconds, move into a transverse lunge
Leg curls
Hip abduction
Chest press
Back Row
Deltoid raise - (shorten straps) arms in a 'Y' position
Bicep curls
Tricep press
Oblique leg raises
Suspended crunch

HR immediately after exercise was 160BPM

Today's training session

My workout today!!!

Back

Pull ups on the bar with 15kg's on my back - 3 sets (10, 8, 6 reps)

TRX rowing with 16kg's on my back - 3 sets (10, 8, 6 reps)

Bent over single arm rowing with 30kg dumbell - 3 sets (10, 8, 6 reps)

Triceps

Overhead extensions with 30kg dumbell - 3 sets (15, 12, 10 reps)

TRX Tricep Press - 3 sets (15, 12, 10 reps

Tricep Dips - 3 sets with 32kg plates on my laps (15, 12, 10 reps)

Abs

 

PS Use a weight that's comfortable for you. If you can't do pull ups on the bar, use the weight assisted machine - it's much easier. ALWAYS make sure your form is SPOT ON!!!

ENOY!

Runners Run too much!!!

You Run too much!!!

So it's the day after the 2014 Two Oceans Marathon and some of you have woken up having this out of body experience - like your legs don't belong to you or they're just broken. Others might feel amazing after achieving great results in their race...

I ran my first marathon back in the ninety's & I can still remember every moment of that race. Since 2005 I've stopped running Marathons & Ultra Marathons because of two reasons - 1.) It was taking up so much of my time and after a Sunday morning 30km training run there was not much time left in my day to do anything else & 2.) I found myself running so much, I was running all my "good lean" muscle away and found myself ageing quite fast due to all this running.

Which brings me to my next point...
Have you noticed that South Africans battle to win any of these big races like Comrades and Two Oceans? The answer's quite simple - South Africans train Way too much. Last year the tv commentator touched on it, & I thought - "Spot on"

I'll give you an eg. I worked for Sports Science Institute of S.A & while I was there participated in a study of "muscle damage" - to my quads. I wasn't allowed to run for 2 weeks, as long as I was involved in this "muscle damage" program. This made me nervous, as I had a marathon coming up and was given strict instruction by the testing team NOT to do any form of running. (No running? are you kidding me? How will I cope?)

The testing consisted of lots and lots of Plyometric leg exercises which literally killed me. But, come race day, I ran a PB (personal best). I not only broke my PB, I shattered it...

Which brings me back to the point that South Africans run way too much. I've been there, I've seen it and I'm still seeing it. People half die when they can't go run or can't make it to a race. They'd rather pump themselves full of meds & then go & run - but Run they MUST. Even if it's hail or thunder, runners have to be out there. Or take the Vitamin B injection because they are tired All the time. You don't need a Vitamin B injection if you REST sufficiently between training & races. Not to mention running with an injury... There's always another race the following year BUT you only have one body, look after it.

These days runners are still running a day or 2 before Race Day... Why? - They say it's to "keep their legs loose" Stretch if you want to keep your limbs loose!!!

You should be Resting completely!!!! It's an endurance event - you are going to need all your energy on race day.

I've had so many clients who came to me (21km runner's) and showed me their training programs. I was horrified to see the distances these people put in per week. I got tired just reading it...

I asked them if I they would allow me to change how much they run - Not quite easy to convince an "Addict" :-) but after sum convincing it all worked out. I took a guy that was running 80km's per week and cut his training down to not even a fraction of that & guess what? His race times started improving, drastically. So did his family life... He could now spend more time with the wife & kids because he was training far less. What once was an addiction for him is now just a way of keeping fit - a lifestyle.

I've always said to all my clients - "I will not train twice a day unless you pay me to." I am not a professional athlete so why would I want to train like one?

I still run... just not as much as i used to :-)

My Monday 40min Fat Burning Workout!!! 14 April 2014

I do the Super Circuit (with the lights) 40 seconds of exercise and 15 seconds rest (full body workout)

Each muscle group gets worked 3 times in this session. After each exercise, there is a 15 second break, followed by 40 seconds of High Intensity Cardio...

Here we GO!

Running up & down step 40 sec
15 sec break
18kg dumbell lunges 40 sec
15 sec break
Skipping 40 sec
15 sec break
18kg dumbell step ups (onto a bench)
15 sec break
Jumping jacks 40 sec
15 sec break
TRX Single leg squats 40 sec on each side

Running up & down step
Peck fly's
Skipping
Push ups
Jumping jacks
TRX Push

Running up & down step
18kg Standing Supernated Dumbell Curls
skipping
Single Arm TRX Bicep curls -  40 sec each side
Jumping jacks
5kg supernated dumbell curls ( fast)

Running up & down step
Calve raises 20kg dumbells
Skipping
Calve raises 20kg dumbell
Jumping jacks
Calve raises

Running up & down step
16kg dumbell seated shoulder press 
Skipping
12 kg kettle bell shoulder press
jumping jacks
TRX - reverse peck fly's (lateral deltoids)

Running up & down step
18kg tricep kick backs
Skipping
TRX Tricep press
Jumping jacks
Tricep dips

Running up & down step
Single arm bent over rowing 18kg dumbell
Skipping
TRX Rowing
Jumping jacks
12 kg standing bent over dumbell rows (both arms @ the same time)

Abs...

Siberian Ginseng

Siberian Ginseng is a plant, commonly found in Siberia. Also found in other parts of the world, such as China and Korea.
Siberian Ginseng promotes Enhanced Energy levels, Concentration and memory. It is considered an Adaptogen - It helps you cope with physical and emotional stress, and supports a healthy immune system which in turn contributes to overall cardiovascular health. Russian Athletes have been taking Siberian Ginseng for many years - we all know how strong the Russian Athletes are, especially at the Olympic games.

I've been taking Siberian Ginseng for about 1 week and my energy levels are on the Up. My strength gains have rapidly increased. I'm not sure if this is due to the Siberian Ginseng or just my total enthusiasm for Summer training :-) but I will keep you posted about my results in week 2.

It is available at any Pharmacy and very reasonably priced @ R67
NB: I am not getting paid for promoting this product. I've said it in all my previous posts, that when I come across something GOOD, I love sharing it with you guys :-)

Keep Healthy

Team In Shape :-)

42 Years Old

Hey everyone :-)

It's been a while since I've blogged... It's exactly one month to my 42nd Birthday (I mean 21st Birthday lol) which made me think about where I am and what my Goals are for 2013, which lead me to write this...

2012 has been somewhat of a tough year for most people and what most of us do at the end of each year, is make new years resolutions. I like being a tad bit different... I set New Goals every year :-)

I'm going to be 42...Yes i said it :-) I must admit though, I feel in the Shape of my Life. I feel Healthy, I think I look ok or so some tell me lol. For me it's been all about how well I can Balance my life. Not working too hard, not playing too hard and not exercising too hard. It's very difficult to strike the correct balance. Most people don't even know where to start. The minute you do too much of one thing, you neglect something else. It could be your social life you neglect, or your spouse or your health. The point is, if you do too much of the one thing, everything else around you now suffers and that throws the Balance out completely.

I've had comments from people that I never got when I was playing sport at a competitive level. "wow you look amazing" Luckily they don't say, "you look amazing for 41" lol cause then I would be worried lol for those of you who know me, know that I am not a bodybuilder and I don't have muscles crawling out of my back :-)

People have come up to me on the beach, in the street to ask me what it is that I do to look the way I do...
No people, I don't train 7 days a week like lotsa people I know. I rest when I need to and exercise when I need to ( 4 - 5 times a week) I have good sleeping patterns (we all need our beauty sleep) I eat fairly healthy or so I hope :-)

I really appreciate it if you are taking the time to read this little note I just posted...and more so, I hope that it just maybe, a little maybe... it inspired you to have a better and healthier 2013

Last but not least... Thx to everyone who plays a role in my life. I'm not going to single out names. Just know that I appreciate all my friends, family and acquaintances. You guys Inspire me to be better everyday :-)

Thx so much
Cass
Team In Shape

Woman and Health (Osteoporosis)

10 Facts about Osteoporosis

Throughout your life, you constantly lose old bone and form new bone. As a teenager and young adult, your body makes more bone than it loses, but with age, bone production drops off and bone loss increases, putting you at greater risk for Osteoporosis.

1. A broken bone could mean you already have Osteoporosis. Most people just assume that a broken bone is due  to trauma and don't realise that your bone could have been weakened prior to the trauma.


2. Having diabetes raises your risk for Osteoporosis.


3. Being thin also raises your risk of Osteoporosis. Having a small frame means you have bones that are less dense and more vulnerable to Osteoporosis.


4. Not getting enough calcium put your bones at risk.


5. A lack of Vitamin D also puts you at risk. Vitamin D is very important for bone health because it helps bone absorb calcium.


6. Some medications you take may hurt your bones. Antidepressants, corticosteroids and proton pump inhibitors can put your bones under enormous stress.


7 After menopause your risk increases.


8. A bone density test can help detect bone loss.


9. Weight bearing exercises helps increases your bone density. (walking, weight training etc)


10. Not everyone who has Osteoporosis needs medication. Often lifestyle change can help increase your bone density.

Paprika & Red Pepper Soup with Pistachio Puree

INGREDIENTS

• 2 tablespoons canola oil
• 1 small onion, diced
• 2 large red bell peppers, halved lengthwise, stemmed, seeded and diced
• 1-2 fresh green Thai or serrano chiles, stemmed and coarsely chopped
• 2 teaspoons sweet Hungarian paprika
• 1 teaspoon kosher or sea salt
• 1/2 teaspoon ground cardamom
• 1/2 cup unsalted shelled pistachios
• 2 cups vegetable broth or water
• 1 cup nonfat buttermilk
• 2 tablespoons whipping cream
• 1/4 cup finely chopped fresh cilantro or basil

PREPARATION

1. Heat oil in a large saucepan or Dutch oven over medium-high heat. Add onion, bell peppers and chile to taste. Cook, stirring, until the vegetables release some of their juices and the onion is lightly brown around the edges, 3 to 5 minutes. Sprinkle the vegetables with paprika, salt and cardamom and cook, stirring, until the spices are very fragrant, 1 to 2 minutes.
2. Add pistachios and broth (or water). Stir and bring to a boil. Reduce the heat to medium-low and simmer, covered, stirring occasionally, until the peppers are fork-tender, 20 to 25 minutes. Remove from the heat; let cool 5 minutes.
3. Transfer the soup to a blender (in batches if necessary) and puree until smooth. (Use caution when pureeing hot liquids.) Return the soup to the pan.
4. Whisk buttermilk and cream in a bowl; stir into the soup. Gently warm over low heat. Serve sprinkled with cilantro (or basil).

TIPS & NOTES

• Make Ahead Tip: Cover and refrigerate for up to 2 days.

NUTRITION

Per serving: 246 calories; 17 g fat ( 3 g sat , 9 g mono ); 9 mg cholesterol; 18 g carbohydrates; 0 g added sugars; 7 g protein; 5 g fiber; 574 mg sodium; 419 mg potassium.

NUTRITION PROFILE

Low calorie | Low carbohydrate | High fiber |Low cholesterol | Healthy weight | Diabetes appropriate | Gluten free |

Soup-er way to shed some Kilo's

If you anything like Me, then cooking can be a bit of an "experiment" every time you enter the kitchen :-) I'm not exactly Master Chef South Africa but I do kinda know my way around the kitchen... LOL

I found a few really awesome healthy soup recipes which I have to share with you.

You don't have to know a thing about cooking to make great soup. Here's our 3-step soup-for-dummies secret:

1. Fill a pot with water and turn on the heat. How ya' doing so far? LOL
2. Throw in lots of colorful, chopped vegetables: carrots, celery, red peppers, onions, garlic, and any other firm ones first. Then add tomatoes, dark greens, zucchini, whatever. All are chock-full of nutrients, with almost zero calories and fat. Enrich the flavor and up the protein with beans (fiber plus favor), chicken, or fish.
3. Be bold with spices. Cayenne and hot peppers, rich in capsaicin, not only rev up the flavor but even help you burn fat a little faster, too.

Pea Soup

I

NGREDIENTS

• 12 cups water
• 2 pounds English peas with shells
• 1/3 cup finely chopped fresh dill, plus sprigs for garnish
• 1 teaspoon salt
• Freshly ground pepper, to taste
• 3/4 cup low-fat plain yogurt

PREPARATION

1. Bring water to a boil in a large pot. Add peas, return to a boil and then reduce to a simmer. Cook, stirring occasionally, for 45 minutes.
2. Using a slotted spoon, transfer one-third of the pea pods to a food processor. Add 1/2 cup cooking liquid and process until smooth. (Use caution when pureeing hot liquids.) Pour into a large bowl. Repeat with the remaining pea pods in 2 batches, with 1/2 cup cooking liquid each time. Pour the pureed peas plus the remaining cooking liquid through a fine-meshed sieve, pressing on the solids to extract as much liquid as possible. (Alternatively, put through a food mill fitted with a fine disc.)
3. Return the soup to the pot, bring to a boil and then simmer until reduced by about a third (to about 6 cups), 30 to 35 minutes. Stir in chopped dill, salt and pepper. Ladle into bowls and top each serving with a swirl or dollop of yogurt and a sprig of dill, if desired.

NUTRITION

Per serving: 79 calories; 1 g fat ( 0 g sat , 0 g mono ); 2 mg cholesterol; 13 g carbohydrates; 0 g added sugars; 6 g protein; 4 g fiber; 429 mg sodium; 364 mg potassium.

Nutrition Bonus: Vitamin C (140% daily value), Vitamin A (30% dv), Folate (16% dv), Calcium & Iron (15% dv).

Carbohydrate Servings: 1

NUTRITION PROFILE

Diabetes appropriate | Low calorie | Low carbohydrate | Low cholesterol | Low saturated fat | Heart healthy | Healthy weight |High fiber | Gluten free |

Natural Energy Boosters to get you through your day

I've decided to blog about our Energy levels because almost every person I come across these days are telling me that they are either Tired, over worked or totally Exhausted.
 I've been training a particular client for the past 10 years & in this period I've seen the changes in him, both physically & emotionally. 
These days we find ourselves rushing to get everything done... If it's not work, then it's getting the kids ready for school or just simple rushing to get to our next destination. People battle to find that "Balance" which is so important for keeping us Healthy & living a long & fruitful life...I always ask people why they would want to rush to their graves?


Just think about this for a second...When it's Tuesday, people wish it was Friday. When the weekend is over, people are wishing for the weekend to swing by again. Is your life THAT  Bad that you only live for weekends? People who wish their lives away like this, clearly hasn't struck that "Balance" in life yet...


Here are a few simple ways to Boost those Energy levels

1. Snap open the shades. A jolt of morning light -- scientists call it the dawn signal -- activates special cells in your eyes that send a wake-up call to your brain's internal clock.
2. Light up your brain at lunch, too. Sitting beside a sunny window for 30 minutes midday makes you more wide awake. In one study, women who did scored better on alertness tests afterward.
3. Top off your tank. Getting to the point where you're just starting to feel thirsty -- a mere 2.6% drop in hydration levels -- can double your feelings of fatigue. It made study volunteers work twice as hard on a set of brain-teasing puzzles. Learn how fruits and vegetables boost your hydration -- and your energy.
4. Squeeze your hand or tap your head. Sounds crazy, but DIY acupressure boosts alertness as effectively as a small cup of coffee, say University of Michigan researchers. Rap your knuckles a few times on the top of your head, squeeze the fleshy pad between your thumb and first finger, or massage the base of your skull and the front of your shins.
5. Have salad and grilled chicken for lunch. Not the tuna melt, pizza, or meatloaf. High-fat foods are likely to make you moodier and more tired by midafternoon than lower-fat meals are, according to a British study. Digesting fat releases a hormone called cholecystokinin, which seems to provoke a brain drain.
6. Take a tea break. Black, green, and white teas all contain the energizing amino acid L-theanine.Brits given L-theanine plus caffeine equivalent to several cups of tea and a cup of coffee increased their speed on word and number problems and felt less tired than when they got either substance alone. (Nope, there's no L-theanine in coffee.) And learn why you should skip energy drinks when you need a boost.
7. Catch a cat nap. Close your office door or slip out to your car for a quick snooze. In NASA-funded research, a siesta boosted the performance of long-haul airline pilots by 34%. (Air-traffic controllers lobbying for nap times take note.)
8. Splash your face. If even a 20-minute nap leaves you groggy, stop in the restroom and splash cool water on your face. Volunteers who did this in one study felt the most awake after a snooze. Surprisingly, having coffee just before your nap and then splashing your face afterward seems to be the perfecta of wake-up calls.

Reduce Stress NOW!

Try a Little Aromatherapy

Stress getting to you? If yes, it's time to stop and smell the roses. They contain linalool, a chemical that helps reduce stress. So do herbs, such as lavender and basil, and fruit, such as oranges, grapes, and mangoes. That's another good excuse to keep nearby a bouquet of flowers or dried lavender, or a bowl of fruit. They smell lovely and can benefit your cholesterol. ( Combine lavender aromatherapy with this relaxation technique for even better stress relief.)

Chew Gum

Chewing gum is a great stress-buster and little treat that won't hurt your cholesterol. According to a large study, workers who chew gum report less stress than their gum-free colleagues. That's because chomping on a stick of Wrigley's stimulates the vagus nerve, which helps induce relaxation. Just make sure your gum is sugar-free.

Sip a Cup of Tea

The British have the right idea when they brew a pot of tea in stressful times. Turns out, black tea is rich in stress-busting antioxidants, including polyphenols, flavonoids, and amino acids. There's also some evidence that green tea can help lower harmful LDL cholesterol. Have a cup :-)

Laugh Away Stress

When it comes to stress, laughter really is good medicine. A good belly laugh triggers production of endorphins, the brain's feel-good neurotransmitters. It also relaxes your blood vessels and increases blood flow -- the ideal antidote to tension.

Take a Walk

If stress is a constant companion, add a 20- to 30-minute walk to your daily routine. Walking and other forms of exercise help reduce anxiety. Even better, take your stroll in a neighborhood park. A recent Japanese study revealed that walking outside, especially in a forest setting, is an effective way to combat chronic stress.

Spend Time with Maxx :-)

Whether you live with a dog, a cat, or even a bird, stress reduction is one of the great benefits of an animal companion. In one study, just watching 10 minutes of cute animal films was enough to lower volunteers' heart rates and blood pressure when they were stressed. Other research has linked pet ownership with significantly lower triglyceride and cholesterol levels.

Eat Happy Meals

A smart diet is as important for managing stress as it is to keeping cholesterol in check. Be sure to include foods rich in omega-3 fatty acids, which may help boost your mood (along with “good” HDL cholesterol), and magnesium, a mineral that may help soothe an overactive stress-response system. Bonus: Many cholesterol-lowering foods, including spinach, oats, beans, and nuts, are great sources of magnesium, too.

Real Age

Are you Happy

It's such an important question because happiness has such a huge impact on your health, from your arteries to your heart, from the glow in your skin to the pep in your step. Happy feelings influence your brain and body chemistry in ways that make you better able to cope with pain and stress and to fend off colds, flu, heart disease, and even cancer.

Believe in Yourself 

Finding true happiness requires taking a good hard look at yourself. The goal is to identify any off-the-wall beliefs about your self-worth and adjust them. When you're at ease with yourself and open to others, friendships seem to blossom naturally. Just acknowledging secret self-doubts may help you develop enough humor and compassion toward yourself to reach out to others, who, underneath, are probably just like you, sometimes unsure and shy.

Hang Out with Happy Friends

Having someone in your immediate social circle who is upbeat ups your chances of happiness by 15%. Why? It seems happy people have the power to spread their feel-good vibes far and wide the same way a ripple spreads through a pond. Not only do immediate friends matter, but friends of friends, too. So make plans to have lunch with a friend or go for a walk together. It could have far-reaching benefits for your mental health.

Make Time for Play

Swap your endless to-do list for some spontaneous playtime. It packs big benefits for your health, mood, mind, job, and even your relationships. When you're floating free, happy, and totally absorbed, you're taking a mini vacation from deadlines, bills, and your crazy-busy schedule. Anything counts, from enjoying a silly moment with your spouse to hosting an impromptu gathering, to cooking up a new recipe in the kitchen.

Squash Negativity

Is your inner voice quick to snap out things like, "How could you forget that, you idiot?" Sometimes the noise inside our own heads is our biggest stressor. When negative thoughts crop up, imagine a stop sign in your head, and tell yourself, "Stop!" To turn things around, trade in put-downs for positive thoughts and affirmations. For example, when you feel tired during a workout, think, "I am strong" or when you start work on a difficult task, think, "I can accomplish anything." Empower yourself to think positive.

Connect with Others

Make every effort to talk -- really talk -- to people you care about. If they're far away, stay in touch through e-mail, phone calls, video chat, and, when you can, face-to-face visits; you'll all benefit by connecting. Get physical, too; hugs stimulate oxytocin, the "cuddle hormone," spreading a feel-good boost. Lovemaking does, too, in steady relationships (those couples report the highest happiness levels). Plus, connecting with others may keep you healthier by providing a coping mechanism for stress.

Keep a Gratitude Journal

Simply writing down what you're thankful for makes you healthier, happier and more optimistic. Feeling thankful comes, in part, from counting your blessings each day. If you're not sure how to journal, start by answering: What three things am I thankful for? You might find that journaling gives you a better, happier outlook for each day because you're looking for moments to include in your journal each night.

Lend a Helping Hand

Volunteering at a nearby school or retirement residence, running to the pharmacy for a sick friend, or lending emotional support to a loved one can give your happiness quotient a big boost. How? Giving back and bonding with others inspires gratitude for what life has given you, and can help you define your purpose in life. The secret to being happy may be realizing that true happiness isn't about being high on life all the time, but slowing down enough to share your natural gifts with others

Meditate or Pray

For some, being spiritual means going to church. For others, it means finding a quiet place to meditate and think about life. No matter how you do it or what you call it, meditation and prayer can help slow breathing and brain activity, and reduce heart rate and blood pressure. Plus, when you do pray or meditate, you're more likely to be filled with peace, joy, and other positive emotions that can also lead to positive physiological responses throughout your body.

Be Realistic

Being happy means facing the fact that life sometimes stinks and that there will definitely be times when you’ll be unhappy. This doesn't mean you have to lower your expectations. Instead, align them with reality by expecting to face challenges. A little unhappiness here and there forces you to work through problems and think about what gives you happiness so you can set new directions that may change your life.

Real Age

Mealtime trick to Curb Overeating

To avoid eating too much -- and earning a bigger pants size -- try eating slowly and spending at least 30 minutes enjoying your food.

Research shows that scarfing down food as if every meal were your last actually reduces levels of key appetite-controlling hormones -- the ones that normally keep you feeling full and satisfied and tell you when to put down that fork.

Slower = Slimmer
In the study, lucky volunteers were served about 2 1/2 scoops of ice cream -- twice. On one day, they wolfed down the treat in 5 minutes flat. Then, on another day, they lingered over the bowl for a full half hour. Blood tests showed that slow eating increased levels of two appetite-lowering chemicals (peptide YY and glucagon-like peptide-1) by 25 to 30 percent. And these satisfaction hormones stayed high for the next 2 1/2 hours. (Build a high-satisfaction weight loss plan with this customizable RealAge diet.)

Satisfaction Secrets
"I'm full" hormones are released by special cells in your gastrointestinal tract. Eating stimulates them, but scientists aren't yet sure why a leisurely meal boosts output and a quick meal stunts it. And you shouldn't wait for the answer. Start harnessing your satisfaction levels now with a lazy, leisurely approach to breakfast, lunch, and dinner. Here are a few more tips on eating less but feeling full:

·                                 Veggie-cize your meals. Adding veggies adds bulk but few calories. Watch this video to find out how generous portions of delicious vegetables let you eat more but weigh less.

·                                 Focus on your food. Paying attention to every bit helps you eat less. Here's how to use mindful eating and make the most of every mouthful.

·                                 Treat yourself to an appetizer. A healthy premeal nosh helps turn hunger off. Find out how the healthy fat in an almond appetizer jump-starts your stomach's satisfaction signals.

Are you really hungry, or just thirsty? Learn how thirst can mimic food cravings!

Real Age - live life to the youngest

Real Age vs Biological Age - Take the Test

There's been a lot of Hype and Buzz around the terms "Real Age and Biological Age". So, I wanted to see what this hype was all about and decided to take the Test :-) I was indeed fascinated with the outcome of my test results. It's quite a lengthy Test, so be prepared to sit down for slightly longer than just five minutes :-) I'll post the link below so you can click on it and take the Test.

NB Don't RUSH through it & answer truthfully!!!

I'm dying to hear what the results are of some of your guys Tests :-)

http://www.realage.com/the-you-docs/my-realage#fbIndex1

Muscle Building Exercise

How to get your muscles FIRING on all FIBRES!

Try this simple but effective training session. This can be done ONLY once a week & your body will require sufficient rest after this session. So try and do this type of workout towards the end of the week. You could do the entire body in one session if you really wanted to. Personally, I prefer to do certain muscle groups. Four to five muscles in the session...

How it works:
You will work each muscle group for a total time of 5 minutes without a break.
Here's an example... Chest - Bench press 10 reps, Peck flys 10 reps, TRX chest press 10 reps, Push ups 10 reps. Repeat that sequence twice, & that should take you up to 5 minutes.

Now do the same with Biceps - barbell curls 10 reps, dumbell curls 10 reps, TRX curls 10 reps, Preacher curls on the gym ball 10 reps, Dumbell pulses 10 reps. Repeat!

Same for your Triceps and shoulders or which ever muscle group you wish to work. This type of workout will also get your Heart Rate raised quite a bit. Remember to take a break after you have completed a muscle group. (2 min break)

ENJOY :-)

I'm Back

A Very Good morning to everyone!

I've been away for 1 month and it seems like forever, but I am back in a BIG way :-) It's time to get back on track with some good exercise so we can all look good for summer.

SO LET'S GET EXERCISING!!!