Healthy for Life with Exercise and AFLDS In Action: Protecting America’s Firefighters

 

• Author Adrianus Joele

If people would realize how many health benefits exercise can offer, there would be no hesitation in getting started with some form of exercise.

Especially older folks are harder to get motivated, because they think the exercise will cause an injury. On the contrary, exercise will keep their overall fitness level and muscle strength in optimal form. It's a matter of choosing the right form of exercise.

Swimming, walking and gardening are very suitable for older people. Swimming has the advantage that their body weight will be partly supported by the water, which makes it possible to exercise without risking any bodily harm.

Walking is the best exercise you can have, because it's natural. Good long brisk walks give a lot of benefits- the whole body begins to respond. You breath properly, your circulation and heart benefits, and it's good for the mind and positive thinking.

It's only in recent years that fitness gurus have recognized the supremacy of brisk walking. In contrary to jogging, brisk walking provides a lot of benefits without any problems. Walking is almost as important as the right food. You need to eat properly and exercise properly, the two together gives you the best results. The internal organs of the body need tone and for this most of them depend almost entirely on physical activity.

Exercise produces big results whether we’re 40, 60 or 80. According to the Human Physiology Laboratory at Tufts University Human Nutrition Research Center on Aging, we respond well to exercise at any age. Muscles grow, bones strengthen, and metabolism increases. Our body fat decreases while blood sugar and balance improve. I proved this to myself when I taught strength training at a retirement residence. With modest effort, exercisers in their 80s grew stronger and more vital. We were all delighted. Reduced muscle strength is associated with age-related disability. The most common cause of muscle weakness is inactivity. After three months of high-intensity muscle training, healthy men over 60 experienced gains similar to those reported for younger men training with similar intensity and duration. People who were stronger remained more independent and less burdened by advancing years. Any type of exercise helps, but combining aerobics, strength, and flexibility works best. For most people, aerobic exercise is an easy place to begin.

As we breathe deeply, the diaphragm – which separates the chest from the abdomen – rises and falls repeatedly, massaging all the internal organs, particularly the stomach, small intestine, bowel, lungs and liver. The stretching and relaxing of the intestines is vital in preventing that widespread form of 'self poisoning' : constipation. Exercise does keep you regular!

In the mid-eighties, a vital clue to the right exercise for lifelong health was uncovered by brilliant research in biochemistry. Biochemists established that all cell replication in the immune system and therefore all immune strength is dependent on availability of the amino acid glutamine. Your immune system uses a ton of it. But immune cells cannot make glutamine. Only muscle cells can do the job. So your muscles have to supply large amounts of glutamine to your immune system every day in order to maintain it. That's it! The mitochondria of muscle are the furnaces in which most of your body fat and sugar are burned for fuel. Muscle is what stresses your skeleton to maintain your bones. We also know that muscle is the vital link which also maintain your immunity and hence your resistance to all diseases. Muscle is the health engine. Which so much overwhelming evidence that muscular exercise is essential to health, what are we doing about it? A big fat zero.

Muscle is the health engine. It's a proven fact that the right exercise not only maintains your heart, your lungs, your muscles, your bones, a healthy level of body fat and even your intestinal function, but also some more subtle functions, like insulin and your body's dealing with sugar. It has been known for more than fifty years that lack of exercise leads to glucose intolerance.

However, not long ago research has shown that getting of the couch and start moving, not only maintain insulin function to deal with the sugar, but it also can reverse decades of damage. Insulin dependent diabetics, for example, using the right exercise program, can increase insulin efficiency so much that some patients, who have used insulin daily for years, no longer need it. In healthy people, the right exercise completely protects glucose tolerance against the degenerative changes in insulin metabolism that lead to adult-onset diabetes. Healthy old men who maintain a lifelong exercise program, have the same healthy insulin efficiency as young men. A high sugar diet, which progressively destroys insulin metabolism, makes it virtually mandatory to exercise if you want to avoid glucose intolerance as you grow older.

Most physicians believe that hardening of the arteries, a degenerative process, is inevitable. Dr. Lakatta at the National Institute on Aging Research Center in Baltimore, is showing in ongoing experiments, that regular exercise maintains arterial elasticity and even reverses arterial hardening that has already occurred. I could fill many pages citing numerous bodily functions which are maintained by regular exercise. But I will keep it short.

Research recently undertaken has revealed the major way in which exercise protect you against all diseases. It started with the evidence that exercise increases the overall number of white blood cells. Followed by more precise findings that moderate exercise increases bodily production of lymphocytes, interleukin 2, neutrophils and other disease fighting components of the immune system. There is no doubt that the right exercise strengthens your immunity. And it also strengthens your resistance to all forms of damage, decay, bacteria, viruses, toxins and even radiation. Closing with the wise words of Louis Pasteur, the father of modern medicine: "Host resistance is the key."

Here is the link for an exercise program that teach you aerobics, weight lifting, flexibility and nutrition for athletes: www.exerciseprogram.net

Adrian Joele became interested in nutrition and weight management while he was an associate with a nutritional supplement company. Since 2008 he wrote several articles about nutrition and weight loss and achieved expert status with Ezine Articles.com. He has been involved in nutrition and weight management for more than 12 years and he likes to share his knowledge with anyone who could benefit from it.

Get his free report on nutrition and tips for healthy living, by visiting: http://www.nutrobalance2.net

9 Weight Loss Tips To Shed Those Unwanted Kilos and The StrengthCast PowerShow

 

• Author Irabor Mark

Weight loss is a popular topic when it comes to personal goals. It can also be a popular New Year's resolution. Unfortunately it isn't as easy to do as people wish it was.

This article can help you to find ways that can help you to lose the weight that you have been trying to lose.

1. Every dieter under the sun has heard about portion control and how that supposedly helps you lose weight, but the portion size of your meal isn't nearly as important as the time in which it takes you to eat it. Slow down when you're eating and give your body time to feel full. Your body releases hormones that tell the brain to stop eating, but they aren't released when you woof the food down.

2. If you want to lose weight, a great thing to do is find substitutes for foods you already enjoy. For instance, if you love ice cream but are on a diet, try frozen yogurt or even regular yogurt. Instead of drinking cream in your coffee, try a non-dairy creamer. This will give you the feeling that you are still enjoying food; just in a healthier way.

3. When you are trying to lose weight, you do not have to spend money to go to the gym. You can exercise at home and get the same results that you would at the gym. Try buying a workout DVD, or if you can afford it, buy a treadmill or exercise bike.

4. A really useful tip to help you lose weight is to create your own salad dressing. Salad dressings are notorious for having high fat content. Instead, you can make your own salad dressing. For instance, you can add a few teaspoons each of balsamic vinegar and canola oil, and mix them together.

5. A tip that may help you lose weight is to start practicing meditation. Meditation can help you reduce stress, and everyone knows that dieting can be extremely stressful. A short session of meditation every day can help insure your success on your diet, and with life in general.

6. If you have an insatiable sweet tooth, try and swap some of your sweets for natural sweets instead. Fruit leather, dried fruit and other nutritionally dense foods carry a punch of nutrition while still being a delightful treat. Eventually, you may find you have a taste for fruit instead of chocolate without even trying!

7. If you're trying to lose weight, a balanced vegetarian diet may be an option for you. Some people find that a vegetarian diet forces them to make healthier choices during meal times. However, beware of consuming too many carbohydrates! Keep your pasta and bread intake moderate, otherwise you'll miss out on the benefits of a vegetarian diet.

8. If you are following a very controlled or rigorousness diet or meal plan then it can be incredibly beneficial to purchase some type of weighing instrument for your kitchen. The most common and practical one is a common kitchen scale as it is small and will allow you to know the weights of your food.

9. When you feel a craving coming on, ask yourself which color you need right now. It sounds odd, but it works if you're trying to lose weight. Once you recognize which color you need, picture in your mind that you are completely surrounded by that color. By the time you have the visualization in place, your craving should be over.

It has been said that weight loss is one of the most popular New Year's resolutions. Most people feel that they should lose at least a few kiloss, but it always seems to elude them. By heeding the advice in this article and making changes in your diet and lifestyle, you can achieve that goal.

Here's a wide range of natural health supplements and skin care products made only from the finest natural ingredients available today by a Certified Specialist in Fitness & Nutrition learn more https://bbcom.me/3sPvkEA

Keen Situational Awareness, Recognizing You’re the Prey and Tactical PE The 2nd Amendment Justified in one 45 Second Moment

 

by Matthew Maruster  in Survival, Tactics

Situational awareness or having an acute awareness of your surroundings is invaluable to our survival. However, being aware doesn't eliminate all risks. Instead, it provides us an opportunity to recognize threats and dangers in our environment.  Early recognition provides more response options and increases the likelihood of avoiding or surviving the incident.

Recently I saw a video that I think addresses the importance of situational awareness and how it can open our eyes to pre-assault behavior.

Lessons in Situational Awareness:

This video documents an incident at a Mobile Alabama, gas station.

It's important to note that gas stations and parking lots are notorious for assaults, carjackings, and robberies. Locations like these are called transitional spaces. Transitional spaces provide a target-rich environment for criminals and an easy escape from the scene. Also, people are distracted and busy with other things besides paying attention to others around them.

Initial Approach:

The suspect, a black male adult, wearing a white t-shirt, black and white pants, and carrying a black backpack, walks through the parking lot. It looks like he is leaving, but he notices the victim pull her vehicle into the parking lot in between the gas pumps. It appears the suspect notices the car pulling in and decides to pause and see if this person is a suitable victim.

 

Suspect identifying his target.

First, the victim didn't initially notice the suspect walking through the parking lot. We should always observe the area for people and other hazards, especially when we pull into a parking lot. Also, she positions the vehicle so that the gas pumps block her view of the suspect. As a result, she can't observe him, and he has changed course and focuses on her.

Even with her vehicle in this position, If she noticed him walking away when she pulled in, seeing him emerge from behind the pumps a few seconds later could have alerted her.

scanning the area as you approach a transitional space is important. Positioning so you can observe and paying attention to people who show interest in you doesn't hurt.

Vehicle Positioning:

Next, she is in the vehicle for a few seconds after it comes to a stop. The suspect observes and waits, removing his backpack, indicating he is not going anywhere and should be a warning.

It is now that the suspect tips his hand and clearly shows us that he isn't just waiting to ask for some spare change, but he wants to assault her and take her car. The suspect recognizes his actions are suspicious, so he takes a few steps, looks away, then puts his hands on his hips. He is trying to act normal and like he isn't paying attention to the victim.

People asking for directions or change don't usually behave like this because they aren't trying to hide their actions. This isn't to say these behaviors always come before an assault. Sometimes the suspect appears mostly friendly.

The “pay no attention to me, I don't even see you” pose is a dead giveaway this dude is plotting.

If the victim had awareness and noticed this behavior, what could she do differently?

The easiest thing would be to drive away. Alternatively, she may have kept the doors locked, car running, and observed the suspect. She could take a few seconds to determine if this is a situation to avoid.

She could have even repositioned her vehicle closer to the store entry or a different part of the lot. While she does this, she can observe the suspect's response.

Unfortunately, she doesn't observe any of these signs or fails to recognize them as red flags. Instead, she exits the vehicle and walks directly toward the store.

Acting on What Your Gut is Telling You:

The victim does well in that she isn't on her phone or preoccupied with something else. Her head and eyes are up, and she appears alert.

Situational awareness is important for threat recognition. But what if you don't pick up cues or fail to respond to them?

Here we can observe a common phenomenon that I see happen very often. Notice her head orientation as she walks to the door. She can clearly see the suspect in front of her.

It is obvious he is walking in a path to intercept her before she reaches the store's front entrance. She takes 15 steps, from the time she exits the vehicle until the physical assault. This is a long time to observe the clear pre-assault indicators this suspect is giving off.

And the thing is, I think she recognizes it but doesn't react. Again look at her head. It is forward, even at the very moment she gets assaulted. Victims often display this behavior because they don't want to appear judgemental by looking at someone behaving oddly.

I get it; you don't want to offend someone by telling them to back off. You don't want to stop in our tracks and challenge them or ask them what they want from you.

So it appears as though she just looks away as if ignoring her gut feeling that something isn't right will work out in the end.

Don't be afraid to make eye contact, or verbally confront someone whose actions are making you uncomfortable. Ignoring it won't make it go away.

It's also important to note that she would have options if she had listened to her gut or recognized the suspect's actions as a potential danger before he grabbed her.

For example, she may have retreated to her vehicle got in, locked the door, and drive off. She may have retreated to her vehicle positing it between her and him as she told him she didn't want him coming closer to her.

So, again, early recognition of potential threats affords us options in our response.

Again, unfortunately, she didn't respond to what I am speculating is now at least a gut-level feeling that this guy is a threat to her.

Unarmed Self-Defense:

The suspect grabs her in a side bear hug, pinning her arms to her sides and picking her up off the ground. We don't need to deeply analyze the victim's unarmed defensive techniques; that is an entirely separate topic. However, we can see some things she did that clearly worked

First and foremost, she fought back. If someone assaults you and picks you up, compliance is rarely the best option. She shows excellent resolve to stop this guy from winning the fight.

It seems she also yells for help which is never a bad thing to consider. If others don't get involved physically, they may at least call the police. We shouldn't rely on others to save us, but asking for help or getting the police started in your direction is a good thing.

We see the victim wraps her legs around his, which tangles his legs up and takes away his balance and ability to carry her away quickly.

Eventually, she frees one of her arms and immediately strikes him in the face. This strike doesn't debilitate him or even stop his assault. Knocking him out would be great, but that is not the only path to survival. She delays and disrupts his plan with strikes and defensive positioning.

Unarmed self-defense doesn't have to be pretty. This strike to the suspect's face wasn't debilitating but was helpful in softening his hold on her.

The commotion draws a motorist's attention, who pulls their car near the two and possibly sounds the car's horn. If you're the good samaritan in this situation, understand that you may become the focus of the suspect, so make sure you are ready to respond.

The suspect throws the victim to the ground, and she drops her car keys. The keys may be what he wanted all along because as soon as he picks up the keys, he heads off to her car.

A Questionable Decision to Re-engage:

The victim gets up off the ground, runs up to the suspect, and confronts him about stealing her vehicle. In general, this is probably not a wise choice. Unless you have a child or vulnerable person in the car, it's safer not to face further injury or death over a car. But be that as it may, she confronts him.......keep reading......

Personal prophecy and prophetic counseling

 

• Author Wayne Sutton

A Short Outline For The Discipline Of Christian Organizations And Programs And Its Aims.

by Wayne Sutton

Life Coaching and counseling to individuals is still popular today, and it is a very good cause!

Many people are in the stage of their life where they can realize the gaps and needs, and are looking for people who are able to help lead and guide them to secure areas of life.

Now there are many types of life coaching available and the investment in coaching and prophetic counseling can vary as much. Some life coaches are licensed therapists, psychologists, etc. and can offer life coaching as a sideline to their regular career. Meanwhile, some life coaches are experienced ministers and spiritual leaders, and their practice is based on biblical teachings and/or spiritual guidance to guide people in their path of change.

For example, our work is based on the prophetic leadership as part of our Life Coaching program. Using the traditional model of life coaching and Christian counseling, and also heavily relying on the guidance and the teachings of the Bible's prophetic insights and guidance, we specialize in personal life points. Although not as popular as the traditional therapy or counseling, Christian prophetic counseling and advice is highly specialized and personalized to the client.

Life coaching in this method will usually require constant feedback from the client, prayer for and over the client, as well as client assignments. Then as the person begins to see changes in their life and circumstances, they can determine whether to continue with life coaching on a continuous basis, or just periodically counsel with a coach in order to "tune-up" certain areas of their life.

Another advantage that we have with our age of technology is the ability to efficiently communicate by telephone and internet. Life coaching can be done privately by personalized telephone sessions, conference calls, and then followed up by e-mail. If you have any desires for life coaching or counseling, then check out our ministry at www.TheSecondAdam.com or one of the many other ministries that provide life coaching.

A deeper connection with the spiritual element of your nature is possible through personal prophecy and prayer. If you need a prophetic word for counseling or comfort, check out the web pages.

THE REAL PURPOSE FOR MONEY

 

by Creflo Dollar 

Financial security is an overarching goal for most people. It’s true that we all need money, yet wealth can fool us is if we’re not careful. Money means different things to different people, and some individuals want it for the wrong reasons. Wrong attitudes about money put us in bondage to it; however, knowing the biblical truth about its real purpose brings us freedom in our finances.

The Spirit of God and The Spirit of Man | Dr. Myles Munroe

We’ve all seen people who trust in their money more than in anything else. This makes us easy targets for the devil to play mind games with us in this area. He knows how strong of an influence money can have on us and he won’t hesitate to use it to manipulate us into serving him. An evil spirit called mammon wants to attach itself to your money; its purpose is to get us to trust it more than God. “No servant can serve two masters: for either he will hate the one, and love the other; or else he will hold to the one, and despise the other. Ye cannot serve God and mammon” (Luke 16:13).

It’s okay to be wealthy, but money is simply a tool to bless others. The world doesn’t see it that way; the prevailing mindset says to pursue it as a means to an end. Wealth is notoriously undependable and it’s a mistake to trust in it. “But they that will be rich fall into temptation and a snare, and into many foolish and hurtful lusts, which drown men in destruction and perdition. For the love of money is the root of all evil: which while some coveted after, they have erred from the faith, and pierced themselves through with many sorrows” (1 Timothy 6:9, 10). “The love of money” refers to having a wrong relationship with it, specifically, hoarding it for ourselves.

God blesses us financially so that we can pass that blessing on to others; this is why believers are to be generous givers. The true test of who we trust comes when we have an opportunity to give. Paul’s instructions about planned giving to the church at Corinth were specific. “Upon the first day of the week let every one of you lay by him in store, as God hath prospered him, that there be no gatherings when I come” (1 Corinthians 16:2). We give not out of our lack, but out of the prosperity God blesses us with.

God wants us to treat others the way we would like others to treat us. That includes extending a helping hand to struggling people. Using our financial wealth to bless others pleases God. “Blessed are those who are generous, because they feed the poor”(Proverbs 22:9, NLT). This positions us to receive the blessings God has made available to the believer.

God is a just God, and He has a way of redirecting and shifting material wealth away from the unjust. Being stingy with our money hurts not only others, but ourselves. “He who by charging excessive interest and who by unjust efforts to get gain increases his material possession gathers it for him [to spend] who is kind and generous to the poor”(Proverbs 28:8, AMPC). Greed goes against His law of love, which states that we are to help others out of compassion for them.

Our God is a God of abundance, not just financially but in every other area in which we rely on Him. He’s well able to take care of everyone who trusts Him. Faith in this opens our eyes to what’s really important.

The CFL On US Sports Net Presented By BodyFit

 

CALGARY — There was something that happened on the fourth quarter, game-tying play that really impressed McLeod Bethel-Thompson on Saturday night.

Of course, Kurleigh Gittens Jr. ran a great route and made a stellar catch in the end zone for the score, but it was the block from receiver Eric Rogers that Bethel-Thompson was raving about after the game.

“Eric Rogers is an amazing football player. That is all on Eric Rogers. He came in where he has to block a front side (line)backer, he scanned all the way back,” Bethel-Thompson said following the Toronto Argonauts victory over the Calgary Stampeders.

“It was the best play of the game, hands down. For a receiver to make a play like that, at that time, to see the blitz, it was absolutely phenomenal. It was one of the best plays I’ve ever seen.”

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That play, Rogers’ block and Gittens Jr.’s touchdown, was the start of the fourth quarter comeback for the Argonauts on their way to a 23-20 victory over Calgary.

“I was taking every other series so for me, I really had to stay dialed into the game mentally,” Gittens Jr. said when asked about the touchdown. “So whenever I was in, I can’t be a fall off. I have to be up to date, up to speed with how the game is going. I kind of just kept my mind into the game.

“I saw what coverages they were doing and just preparing for my moment. So when coach called that play, I knew I was getting the ball. I just positioned myself in a position to make the play and Mac threw a great ball and I just made the play.”

The touchdown was set up by a massive play from Charleston Hughes against his former team, after forcing a fumble (and recovering it) on Calgary running back Ka’Deem Carey. That brought Bethel-Thompson and co. back on the field needing a score late in the final frame.

Bethel-Thompson made quick work, throwing the touchdown pass on just the second play of the drive. Following Gittens Jr.’s major score, it was Rogers who hauled in the two-point convert to tie things at 20.

Toronto’s defence then held Bo Levi Mitchell and his offence off the board on their next drive and Bethel-Thompson did the rest for the Boatmen. He moved the chains into field goal range where Boris Bede connected on the game-winner from 32-yards out.

Mitchell had just 30 seconds to try and make something happen but once again, Toronto’s defence held strong, as Shaq Richardson picked off the Stamps pivot to seal the deal.

“Coming down to the most important time in the game, a game-winning drive or the final drive of the game,” said Richardson. “The defence, there’s a lot of pressure on us to stand up and make a play. We’ve just got to stand up in those moments. When the pressure is the most high, you should be performing the best.”

“We found out we have heart today. We need better execution,” said Bethel-Thompson of his team’s victory. “But we’ve got some men with some big hearts.”

The Fuel For Beast Mode! The StrengthCast PowerShow

 

Sport Nutrition To Help With Endurance

• Author John Salmon
  
  
  

Endurance sports nutrition gives you a nutrition advice that is just jampacked with very useful details, together with sets of customized eating plans specifically regarding sports, to ensure that the food that you choose will keep you going on before, during and after various competitions

A remarkable and very well-known author, Suzanne Girard Eberle, MS, RD, tells those who are concerned of her background as a registered dietician who has her specialty on sports nutrition. She also admits that she knows much and much about endurance sports nutrition because she, herself, is an elite endurance athlete. So she can tell you how endurance sports nutrtion works, or what is not supposed to be done regarding endurance sports nutrition, in actual training and situations that involve racing.

The resource that is said to be the most comprehensive of its kind, is the prescriptive book that the said endurance athlete, slash dietician, wrote. It includes tried and true advice and suggestions from different endurance athletes who are at the top of their sports.

But if you would really like to know from the best persons to talk to when it comes to endurance sports nutrition, there are various websites that you could log on to to be able to contact, or if not contact, at least ask a few questions to world-class athletes.

You can avail Karen Smyers's, a triathlete, assistance about endurance sports nutrition. She is a triathlete, so she knows things about endurance thrice more than what others do.

Another is the marathon runner Keith Brantly. Running is not as easy as it sounds, but running is, in fact, the easy part. It is the enduring the pain that grows in your legs that is not.

You can also try to have your questions answered by the world-known marathon swimmer Tobie Smith. Endurance sports nutrition in swimming is very very difficult because there are two kinds of pressures that you face, pressure under the water and atmospheric pressure.

And last, but certainly not the least, is the cyclist Kerry Ryan. It is almost the same as running, with the movement of the legs and the endurance of the pain that grow in your legs.

However, you have to be a master of balance to be able to pull cycling off. All of these world-class athletes will happily and obligingly share their knowledge, and with absolute right because of their many years of training and competing against the world's best.

There are many kinds of sports where endurance sports nutrition can help you maximize your performance. Endurance sports nutrition can help you a great deal in running. As mentioned above, running is the easy part, it is enduring the pain that is constantly present in your lower extremeties that you need to endure.

In triathlons, you have to take note of enduring three stages of sports. So endurance sports nutrition is definetely handy if you want to be able to move on to the next stage and not faint in one of the first stages.

The endurance in swimming is not like any other. Why? It is because, like told before, there are two kinds of pressure that you need to think about. There is, first, the pressure that you experience under the water, plus the atmospheric water. So whether you put your face under water or you turn your head out of the water to breathe in some air, the cramps and the pain caused by the pressure should be endured.

In rowing, it is all about upper body strength. Yes, it also involves coordination with your teammates and most of all mind and arm coordination, but if you are weak with your upper body, then rowing is not the thing for you. Your hands will probably suffer bruises from your firm grips on the oars, but you arms are the ones that should have high endurance. Endurance sports nutrition can definitely help you survive the boat ride.

Cycling, like mentioned, is not that much different from running. Your legs also experience the most pain, and you have to endure the pain that is constant on your lower extremities. But this time, there is also the balance to think of. And for those who have a hard time balancing, enduring cycling is very hard. So this is where endurance sports nutrition comes in.

Endurance sports nutrition can definitely make you a better athlete, if you cannot endure whatever it is that you are doing, how can you perform well? So if you are thinking that sports is all about performance, you are wrong for without endurance, you can never perform a certain sport well.