Take Short Term Steps To Long Term Success!

Remember your New Year's Resolution? Time for that "Come To Jesus" Moment...

By Kevin Davis

There's a good reason why most people fail at keeping their New Year's resolutions.

"Most people don't plan to fail, but fail to plan," says Harold Shinitzky, Psy.D., a psychologist in the department of pediatrics and adolescent medicine at Johns Hopkins University School of Medicine. "You should plan long-term goals with short-term steps."

If your year 2000 goal is to quit smoking, for example, take the first small step by getting information about how to quit. Call the American Cancer Society or American Lung Association for pamphlets. Sign up for a smoking cessation class. Talk to your doctor about the health implications, possible withdrawal symptoms, and quitting options and strategies. Then come New Years Day, you'll be better prepared to throw away the smokes without the ire.

Dr. Shinitzky says most people make resolutions without understanding that changing behavior is a process, not a once-a-year activity. "Most people tend to be outcome-focused rather than process-focused," he says. "People tend to use the same unhealthful negative behaviors with the goal of achieving some positive outcome. The reality is that change is difficult. You haven't figured out the steps. You have to figure out how to get there. By implementing certain behavioral steps, we can increase the likelihood of achieving our goal."

Being process-focused means understanding that you will not miraculously reach your goal by wishing for it or making a half-hearted effort without planning ahead. "You have to figure out what are the behaviors that will lead to that outcome," says Dr. Shinitzky. "When you just declare a goal, you're not looking at the process."

For instance, if your New Year's resolution is to lose weight, the first step is to set a goal with an appropriate amount within an appropriate time, medically speaking, about one pound per week. If you want to keep it off, you have to change your behavior and eating habits , the process. You have to reduce your caloric intake, cut down on fats and sweets, and exercise more. You don't have to do it all at once. Make small changes, like walking two or three days a week, cutting out desserts, things you can achieve without much trouble, says Dr. Shinitzky. "If you set up goals you can achieve, it reinforces a positive feeling that helps you go on. And we know that success breeds success."

With that in mind, Dr. Shinitzky has developed what he calls the SUCCESS plan, a series of steps to help people reach their goals. (Below is a part of the success plan)

S=Set Your Goals. Decide what changes you want to make, keeping in mind that you should be specific and realistic. "Lose weight," is a broadly defined goal. A more specific and realistic goal would be, "Lose 10 pounds within two months." Write down your goals and let others know about it, which will increase the likelihood that you'll follow through and get support when you need it. This step allows you to list many goals. The brainstorming is a good starting point.

U=Understand Your Passions. Know what really makes you feel good, what you like to do and use that to help guide you to your long-term goals. If you want to be fit, or to become a better athlete, focus on what it will take, such as increasing your cardiovascular workouts or weight training. This step requires you to narrow your focus to one or two goals. Which goals do you value most? These will become your priorities.

C=Critically Plan Your Steps. Determine small steps that will lead to the larger one. If your goal is to become more fit, you can join a gym and/or schedule a workout three times a week. If you want to drop 10 pounds, map out a diet to cut out 500 calories a day to lose the weight in one- or two-pound increments per week. If you want to quit smoking, try cutting down a predetermined number of cigarettes each day within a timetable until you quit completely.

C=Challenge Youself Through Adversity. That means work hard, push yourself and feel a little discomfort if it means helping you reach your goals. Realize that if you want to lose weight, you might feel a little hungry sometimes or feel a little pain at the gym while working out. Realize and acknowledge that change is not easy. If it was, you would have already accomplished your goal. When it gets difficult, we tend to revert back to previous behaviors. However, now is the time to develop those new lifestyle behaviors.

E=Evaluate Your Progress. Are you making headway? If not, why?......

Time to get your fitness program on the final destination to Success! Click here to take the first step today! 

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Study: Foods rich in vitamin E offer some lung cancer protection

WASHINGTON (AP) - A diet rich in vitamin E foods such as nuts and whole grains can lower the risk of lung cancer among smokers by about 20 percent, a new study says.

In the study of more than 29,000 male smokers in Finland, researchers found that those who had high blood levels of alpha-tocopherol, the main form of vitamin E, reduced their incidence of lung cancer by 19 percent to 23 percent.

The benefits were most dramatic, the study found, among men under age 60 and among light smokers who had been using cigarettes for less than 40 years. The reduction in lung cancer risk in these groups was from 40 percent to 50 percent.

But despite the encouraging finding, said Dr. Demetrius Albanes of the National Cancer Institute, the most beneficial health action smokers can take is still the same: Stop smoking.

"We have to emphasize that not only for lung cancer, but for oral cancer, pancreas cancer, kidney cancer and a bunch of other cancers, stopping smoking is crucial," said Albanes, the senior author of the study being published Wednesday in the Journal of the National Cancer Institute.

In the study, which lasted for almost eight years, researchers took periodic blood samples to measure the levels of alpha-tocopherol, the most active form of vitamin E in humans. The levels of alpha-tocopherol were then linked to health outcomes among the men in the study. There were 1,144 cases of lung cancer diagnosed in the group during the study.

The lung cancer rate reduced among men with the highest levels of alpha-tocopherol, said Albanes, and the cancer protection was most pronounced among men with the shortest history of smoking who also had high vitamin E levels.

Although the new study involved only smokers and lung cancer, earlier studies have shown that healthy levels of vitamin E give some protection against heart disease, stroke and some other types of cancer, such as prostate cancer.

Albanes said the proven benefits came only from a balanced diet that included food rich in vitamin E, he said. The researchers drew no conclusions about the effect of vitamin pills taken by some of the men in the study.

In effect, he said the proven benefits of vitamin E come from eating the right foods, not from popping vitamin pills.

"We need more studies to compare supplements with natural diet sources of vitamin E," he said, noting that there are still uncertainties about the comparative value of vitamin pills vs. nutrients absorbed naturally from foods.

For instance, some studies have shown that beta carotene, an antioxidant found in foods such as carrots, can help prevent some forms of cancer. Yet, when beta carotene pills were given to the group of Finnish smokers, the rate of lung cancer actually increased by 16 percent.

Albanes said that vitamin E-rich foods include soybean oil and other seed oils; nuts, particularly almonds, filberts, hazelnuts and walnuts, sunflower seeds and whole grains, including wheat germ.

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One grape variety packs the biggest anti-cancer punch

Grape Seed Extract is a Cancer Fighter - AndThis Grape is the Best Most folks would agree that plump, juicy grapes are a delicious snack, and healthy, too. But beyond being nutritious—some nutrients in this sweet treat are proving to be powerful disease fighters. As you would guess from the name, grape seed extract (GSE) is a nutrient pressed from the seeds of grapes. Laboratory studies have shown that grape seeds contain antioxidants that prevent cell damage caused by free radicals. In Issue #345, I said GSE might be “the most important cancer news you’ll hear this year.” Now there’s a new development that makes the supplement even more exciting. . . Continued below… This Berry Halts and Reverses Mental Decline in as Little as Three Weeks! ? Everyone jokes that the mind is the "first thing to go." But age-related memory loss is no laughing matter. Especially when it's happening to you…your spouse…a parent…anyone you love. It doesn't have to be that way. And I have proof backed by studies, conducted at respected institutions like the Mayo Clinic, National Institutes of Health, University of Oxford and more! Proof that a proprietary extract of one wild-grown berry can halt and even reverse age-related mental decline…in as little as three weeks! If you don't want to become a burden to the people you love most, protecting your mental clarity is crucial! So click here now to learn about the staggering natural breakthrough that can reverse age-related cognitive decline, restore your memory, and more. Put it to the test! Results are guaranteed or your money back. GSE has been shown to improve the heart and blood vessels… high blood pressure…diabetes…high cholesterol…and it’s a potent “weapon of mass destruction” against cancer cells. For example, the American Association for Cancer Research (AACR) published study findings in the January 1, 2009 issue of Clinical Cancer Research showing that GSE is powerful enough to blast away leukemia cells. According to an AACR statement , a study revealed that after leukemia cells in lab cultures were exposed to grape seed extract, 76 percent of the cancer cells were destroyed! Better yet, healthy cells were not harmed. Now researchers have found that components of muscadines, also known as scuppernong grapes, may provide a superior form of cancer protection to the extracts of more common grapes. If you’re going to take a grape extract, it looks like this is the one to take. The marvelous muscadine has that special something! Muscadine grapes are native to the southeastern United States. Their color is often dark purple to black, and in some cases bronze. Their sweet, distinctive taste makes many folks favor this grape for making jelly, juice and wine. Unlike most grapes that have 19 pairs of chromosomes, muscadines actually have an extra pair of chromosomes, for a total of 20. The genetic difference helps muscadines survive in climates that would kill most grapes of European origin. But what it also does is give the skin and seeds of muscadine grapes MORE nutrients and antioxidants than any other grape! This bounty includes: Procyanidins—a type of flavonoid with antioxidant levels 20 to 40 times higher than those found in Vitamins C and E! Quercetin—a flavonoid that helps boost your immune system and support healthy bone development Resveratrol—a powerful antioxidant that promotes hearth health, helps decrease inflammation and provides cancer protection But the real secret weapon may be this… Muscadines also happen to be the only grape with another cancer fighting nutrient called ellagic acid. This nutrient is found in several berries and fruits, such as pomegranates, strawberries, raspberries and even walnuts. Muscadine grapes appear to be the richest source of ellagic acid discovered so far. Recent studies have found they have more than TRIPLE the amount of ellagic acid of almost any other fruit or berry. The September 1, 2007 issue of the Cancer Research Journal published results of a study on muscadine grape skins sponsored by the National Institutes of Health (NIH) and the National Cancer Institute (NCI). The researchers used a series of human prostate cancer cells, representing different stages of prostate cancer. Their results demonstrated that muscadine skin extract (MSKE) significantly inhibited growth of prostate cancer cells in the laboratory. MSKE was able to clobber prostate cancer cells by inducing apoptosis, or natural cell death. An NIH statement said, “the fact that all of the cells studied, which cover the different stages of prostate cancer tumor progression, responded to MSKE suggests that the active compounds in this extract may inhibit tumor development at very early stages.” Even more encouraging was the fact that MSKE’s destructive effects on prostate cancer cells did not alter the growth of normal human prostate cells. But the anti-cancer benefits of MSKE aren’t limited to fighting prostate cancer. An American Association of Cancer Research presentation highlighted additional study results on muscadine grape seed extracts (MSE) and muscadine grape skin extracts (MSKE). They found these substances had anti-cancer effects on human lung, colon, prostate, skin, brain and breast cancers as well as leukemia, when tested in vitro (in cells cultured in a lab). Seven days after administering MSKE and MSE they noted the following growth reductions: Breast cancer cells (triple negative cells which are extremely deadly) were inhibited 92.5%. Colon cancer cell growth was inhibited 80.5% Lung adenocarcinoma cells were inhibited 81.8% At the 2009 AACR Annual Meeting, researchers from Colorado State University produced evidence that nutrients in muscadine grape skin are effective at protecting blood cells and bone marrow cells from radiation treatments administered to leukemia patients. A study conducted by researchers at the Firat University Medical School in Turkey showed the ellagic acid in muscadine grapes also helps protect normal body tissues against the damaging effects of chemotherapy drugs. You can easily benefit from the cancer-killing nutrients of muscadine grapes. The seed extracts are sold as nutritional supplements by various distributors. Now that the ‘secret’ is out—share it with anyone you think might want to increase their odds of remaining cancer free! References: Bontrager, V. 2007. Muscadine grapes and ellagic acid: What does ellagic acid do? Ezine Articles website. Retrieved fromhttp://EzineArticles.com/8109634 Carlsen, R. et al. 2009. Resveratrol and muscadine grape extract reduce radiation-induced bone marrow PU.1 gene loss and chromosome aberration frequency. Colorado State University, Fort Collins, CO. Presesntation at the American Association of Cancer Research 2009 Annual Meeting Hudson TS et al. 2007. Inhibition of prostate cancer growth by muscadine grape skin extract and resveratrol through distinct mechanisms. Cancer Res. 2007; 67(17). National Institutes of Health. 2007. Unique Grape Skin Extract Inhibits Prostate Cancer Cell Growth in the Laboratory. Press statement available at http://www.nih.gov/news/pr/aug2007/nci-31.htm Tallant, E., Holmes, C., Gallagher, P. (2011, April 5) Presentation, Inhibition of cancer cell growth by muscadine grape seed and grape skin extracts given by the American Association for Cancer Research. Retrieved from:http://www.abstractsonline.com/Plan/ViewAbstract.aspx?sKey=d4d16323-10d4-46a2-8335-c65b0a499cbf&cKey=b802cd66-47b2-4871-82fc-9032077f2c37&mKey=507D311A-B6EC-436A-BD67-6D14ED39622C Yüce, A. et al. Ellagic Acid Prevents Cisplatin-Induced Oxidative Stress in Liver and Heart Tissue of Rats Experimental Research Centre, Fırat University Medical School, Elazı̌, Turkey. Basic Clin. Pharmacol. Toxicol. 2007,101: 345-349.

Health Disclaimer: The information provided above is not intended as personal medical advice or instructions. You should not take any action affecting your health without consulting a qualified health professional. The authors and publishers of the information above are not doctors or health-caregivers. The authors and publishers believe the information to be accurate but its accuracy cannot be guaranteed. There is some risk associated with ANY cancer treatment, and the reader should not act on the information above unless he or she is willing to assume the full risk. We're an online cancer bookstore offering Outsmart Your Cancer, Cancer Step Outside the Box, Stop Cancer Before It Starts, Natural Cancer Remedies that Work, Adios-Cancer, Cancer Breakthrough USA, Missing Ingredient For Good Health, German Cancer Breakthrough, How to Cure Almost Any Cancer for $5.15 a Day and Keep Your Gallbladder!

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Summer Shape Up? Get Results Fast With The Metabolism Booster!

 

Metabolism Booster Workouts

The Metabolism Booster Programs were designed to create an elevated caloric burning rate both during and AFTER a workout. Studies have shown that combining cardiovascular interval training with weight training will enhance the rate at which the body burns calories for up to 10 hours after an exercise session. There are short bouts of aerobic exercise strategically placed within a workout. This makes the program more exciting because there is constant movement and there is no "down time". Just choose between the standard Metabolism Booster Programs, Dumbbell Oriented Metabolism Booster Programs, or focus on a specific area of the body. The Metabolism Booster Program for the entire body will address all body parts, or look into the Metabolism Booster Program in which the exercises are put together so training on consecutive days can occur without running into overtraining problems.

Throughout the length of the Metabolism Booster Programs, the manipulation of the sets and repetitions for each exercise will be based on periodization concepts that involve changing the intensity and the volume of the workouts.

The starting point of the Program is based on an initial fitness level. With feedback, the actual progression of the program will follow the body's unique adaptation process to exercise.

Fine tune the program to include all the exercises that feel the best! Have fun and get healthy!

Select a Program 

3 Day Consecutive Metabolism Booster	3 Day Full Body Metabolism Booster View a Sample Workout of this Program below
3 Day Full Body Metabolism Booster - Dumbbell Oriented	3 Day Lower Body Metabolism Booster
3 Day Upper Body Metabolism Booster

Week 1 - Day 3 (Saturday) of Metabolism Booster Program	Week Difficulty: Medium
View Printer Friendly Version

Click on an Exercise Name to view a description of that exercise

Select		Exercise Name	Set and Rep Combinations
	1	Warmup and Stretch	8 minutes
	2	Video Bent Leg Knee Ups from Bench	107 reps, 107 reps
	3	Video Machine Leg Extensions	12 reps @ 165 lbs, 12 reps @ 165 lbs, 10 reps @ 140 lbs
	4	Video Machine Leg Curl	12 reps @ 145 lbs, 12 reps @ 145 lbs, 10 reps @ 120 lbs
	5	Cardio Interval Training	2 minutes
	6	Video Push Ups (wide position)	26 reps, 26 reps
	7	Video Side Lying Outer Thigh Leg Lifts	53 reps, 53 reps
	8	Video Dumbbell Step Up	12 reps @ 50 lbs, 12 reps @ 50 lbs, 10 reps @ 40 lbs
	9	Video Toe Touchers	56 reps, 56 reps

Try the full 36 workout program FREE for the first 7 Days. Click Here and Choose US Sports Online Strength and Conditioning

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Bowie State Bulldogs Football Announces 2014 Season Schedule

BOWIE, Md. – The Bowie State University Department of Athletics has released their 10-game football schedule for the 2014 season. Bowie State concluded last season with a record of 5-5 overall and 3-4 in the CIAA. Prior to the start of the 2014 regular season, the Bulldogs will hold their annual intra-squad spring controlled scrimmage game on Saturday, April 19^th at Bulldogs Stadium beginning at 2 pm.

The Bulldogs will kick off their season at home against the Hawks of Saint Anselm College on Saturday, September 6^th with game time set for 1 pm. Next on the schedule for Bowie State will be a short trip to Baltimore to face the Bears of Morgan State University. Game time is slated for at 1:00 p.m. at Hughes Stadium.

BSU will make their first-ever trip to Athens, W.Va. for their third game of the season against Concord University on Saturday, September 20^th. This will conclude the non-conference portion of their schedule and game time is to be determined.

The Bulldogs will hit the road again in week four, heading south for their first conference game on Saturday, September 27^th, facing the Blue Bears of Livingstone College in Alumni Stadium. Kickoff time has yet to be determined.

The first game in the month of October features a home game against Johnson C. Smith University. This cross-divisional matchup is scheduled to take place on Saturday, October 4^th with a tentative kickoff time of4 pm. These two teams squared off last season on McGirt Field in Charlotte (N.C.) with the Golden Bulls defeating the Bulldogs 58-41. 

Bowie State divisional play will begin against the Hawks of Chowan University on Saturday, October 11th at Garrison Stadium in Murfreesboro, N.C. at 3 p.m. Next in the division, the Bulldogs will host Virginia State University (October 18^th) for Homecoming 2014. Kickoff is set for 4 pm.

The Bulldogs pack their bags for weeks eight and nine making stops at Virginia Union University (October 25^th at 1 pm) and The Lincoln University (November 1^st at 1 pm).

The regular season will conclude Saturday, November 8^th as Bowie State hosts the Vikings of Elizabeth City State University on Senior Day at 1 pm.

D.C. DIVAS HOME OPENER APRIL 19TH

Washington, DC - The D.C. Divas women's full-contact football team will open their most challenging and exciting home schedule in team history this Saturday, April 19, when they host the reigning national champion Chicago Force.  It will be the first ever meeting between the Divas and the Force, two teams that are tied for second among active women’s football franchises with 93 victories apiece.  The matchup features two of the best quarterbacks in women’s football – Chicago’s Sami Grisafe, the reigning Women’s Football Alliance (WFA) Player of the Year, and D.C.’s Allyson Hamlin, who has the most wins of any starting quarterback in women’s football history.  The 2014 Divas also feature four players who have won gold medals with Team USA at the Women’s World Championships. As a team, the Divas have won division championships ten of the last 11 seasons, including two conference titles and an NWFA national championship in 2006.

Listen to this historic game live right here on US Sports Radio Starting at 5:15pm EST:

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Today's Feature Program: Track and Field Conditioning

Track and Field

Track and Field

The Track and Field Programs will work the body to increase strength and power. These key elements are vital if the goal is to reach the greatest potential as a sprinter.

Throughout the length of the Track and Field Programs,the manipulation of the sets and repetitions for each exercise will be based on periodization concepts that involve changing the intensity and the volume of the workouts.

The starting point of the program is based on an initial fitness level. With feedback, the actual progression of the program will follow the body's unique adaptation process to exercise. Fine tune the program to include all the exercises that feel the best!

Sprinting

The Sprinting programs will work your body to increase strength and power. These key elements are vital if you want to reach your potential as a sprinter. This program uses an advanced set and rep matrix which involves something called "phase jumping". Phase jumping means that I have included a set that calls for one rep at an intensity level that is 5-10% higher than the work sets. I have added this set at the end of the descending warmup for the "bigger" or primary strength exercises like squat, power clean, bench etc. The set combinations for these exercises appear rather long but usually half of them are actually warmup based! These phase jumping sets allow your body to neurally adapt to the heavier training poundages that you will experience in the later weeks of your program. Also, I have written a 3 Day Inseason Sprinter workout which is perfect for maintaining the strength and power you developed in the Offseason! Train Hard. Dan

 

Week 1 - Day 2 (Wednesday) of Track and Field Program Week Difficulty:Medium   View Printer Friendly Version Click on an Exercise Name to view a description of that exercise Select Exercise Name Set and Rep Combinations 1   Warmup and Stretch 8 minutes  2    Video Back Extension 12 reps, 12 reps  3    Video Power Clean 5 reps @ 215 lbs, 4 reps @ 255 lbs, 3 reps @ 300 lbs, 4 reps @ 340 lbs, 6 reps @ 320 lbs, 5 reps @ 280 lbs  4    Video Rack Deadlifts 5 reps @ 310 lbs, 4 reps @ 370 lbs, 3 reps @ 435 lbs, 4 reps @ 495 lbs, 3 reps @ 465 lbs    5    Video Lat Pulldown Close Grip Front 10 reps @ 160 lbs, 10 reps @ 160 lbs  6    Video Dumbbell Lateral Raise 12 reps @ 35 lbs, 8 reps @ 40 lbs, 8 reps @ 38 lbs     Sign up to get this program here

If it's time to get serious about your fitness, you need a structured program. I'll tailor a program specific to your goals and abilities, that will contain:
Fully customized workouts, listing: exercises, sets, reps and weights. Exercise videos and descriptions demonstrating proper technique for every exercise. A built in feedback system and email contact with me anytime.
Using the world's most powerful online training tool I can design and deliver a 12-week fitness programfully customized to your personal fitness goals, abilities, and schedule.
For more information about my background, fee structure and how to get started, go to: US Sports Strength and Conditioning  Just fill out the brief contact form if you would like to get started. Contact Me: Nathan Lewis CSCS US Sports Strength and Conditioning
US Sports Strength and Conditioning

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