Signs You Are Boring Someone

7 Silent Signs That You May Be Boring Someone

I urge you to develop an essential element of Emotional Intelligence -- Have Social Awareness. This includes knowing how you're being perceived by others. Do you know when someone finds you (yikes!) boring?

As someone who speaks for a living, I can assure you that *many* people have missed some crucial signs that others have mentally tuned them out because the speaker is not aware that they're not engaging the other person. Emotional Intelligence and social awareness are critical components in cultivating social savvy and the success that comes with it.

It doesn't take a lot of intelligence nor is it an ego booster when you realize that what you think is a great story you've been telling is actually driving someone to the brink of a coma with boredom. However, with proper training and conscious effort, you will commit this social crime a lot less often and probably improve your popularity if you do something about those telltale signs of boredom as soon as they arrive on the scene. The critical point, of course, is being able to recognize boredom at its first blush.

Below are seven nonverbal signals you'll want to pick up on quickly about emotional intelligence and body language so you won't be considered boring by others:

Remember; consider the entire context of body language. Don't put too much meaning in a single gesture. Rather, notice the eyes, head, arms, body, the whole body; this allows you to "read" their messages in the proper context. With a little self- training, you'll become a master at understanding if you are boring people when you speak.

ARE YOU BORING, BODY LANGUAGE TIP #1: Rotating the head from side to side. You know, like there's a cramp in the neck. While the side to side bob should raise your radar, rest assured that the good old nod up and down pretty much means what you think it means. The person you're talking with is with you and, assuming there's eye contact, is also agreeing with your take on the matter.

ARE YOU BORING, BODY LANGUAGE TIP #2: Keeping hands hidden. The main reason we shake hands and military people salute, by the way, is to show that we're unarmed. Hidden hands might suggest some kind of breakdown in communication if accompanied with a severe break in eye contact.

ARE YOU BORING, BODY LANGUAGE TIP #3: Emotional intelligence skills gathered through training will help you realize what "micro gestures" mean. Narrowing the eyes with the head turning away from you. Not only might you be boring them, but if they also shake their heads, they may be second guessing your honesty or sincerity.

ARE YOU BORING, BODY LANGUAGE TIP #4: Eyes glazed over. Yes, it's the most obvious sign of boredom, and it doesn't take much social awareness to recognize this one. The unfocused eyes are not a good sign, especially when their facial expression fails to even come close to matching your own expression at the moment.

Those zoned out, non-blinking eyes with emotion-free facial clues tell you that, wherever their mind is right now, it's not on what you just said.

ARE YOU BORING, BODY LANGUAGE TIP #5: Emotional intelligence training, also indicates that rubbing the ears, eyes, or nose while turning slightly away from you and even shuffling the feet can indicate that someone is bored with you. They may be trying to put a physical barrier between themselves and you.

ARE YOU BORING, BODY LANGUAGE TIP #6: Picking at their clothes as eye contact stays persistently broken or looking around the room. Are they smoothing wrinkles that aren't there? Removing link only they can see? Inside they may be thinking when is this person going to stop talking, and do I need to fake cardiac arrest to get out of this conversation? Gently turn the talk back their way.

ARE YOU BORING, BODY LANGUAGE TIP #7: Showing a clinched fist with tightened facial muscles. Yikes! How long have you been talking? The frustration has escalated. Quickly, before they do something drastic, let them talk!

Of course, it's impossible to assume an entire conversation behind a single gesture, and there's no reason at all for you to take offense at a single one of these signals in isolation.

Like words themselves, body language in the form of gestures must be interpreted as part of the entire communications package. What else are these people doing? Be sure to look at the whole picture before rushing to conclusions. Develop your skills in emotional intelligence training so you will become more socially aware and less socially boring.

And remember, of course, when in doubt, it's always a good idea to toss the conversational ball back in their court to keep them engaged in the conversation and minimize boredom!

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Best Way To Lose Belly Fat And Reduce Belly Fat With Ab Training

Warning: 2 Worst Foods That Make You Fat One May Shock You

The 2 fattening foods that Im going to talk about in this article may actually shock you most people falsely believe these 2 foods are healthy. In all of my years working as a Certified Nutrition Specialist, this usually surprises people when I mention they should consider eliminating these foods from their diet.

**Click Here for the Free Truth About Abs Training Videos by Mike Geary Certified Personal Trainer, Certified Nutrition Specialist

Everybody these days knows how bad trans fats and high fructose corn syrup are for you, so I figured Id spare you yet another lecture on those Instead, read on to see a couple foods that may shock you that they may be packing on the blubber.

The first type of food that is often falsely believed to be healthy is wheat products this includes most breads, cereals, bagels, muffins, pasta, crackers, and so on. And yes, I am including whole wheat in the category of this fattening food.

First of all, a large percentage of the population has some degree of intolerance to the gluten in wheat and some other grains. Full blown celiacs are the most sensitive to it, but what most people dont realize is that the majority of the population was never meant to eat large quantities of wheat. The human digestive system has never adapted to large amounts of wheat in the diet.

The introduction of wheat into the human diet has only been in the last couple thousand years, and it has NEVER been in such large quantities in the human diet until the last 80-100 years. This is a small time frame compared to the traditional diet that the human digestive system developed over several hundred thousand years eating a hunter-gatherer diet of meats, fruits, vegetables, nuts, and seeds.

From my experience with many of my clients, when they heed my advice and eliminate wheat from their diet for 2-3 weeks to see if they start to lose weight and feel better, this almost always makes a HUGE difference. Many times, they not only start losing body fat much faster, but they also finally get rid of headaches and indigestion that has plagued them for years. Sometimes even skin problems go away when eliminating wheat from the diet.

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The 2nd example of the worst fattening foods that shocks many people because it is thought to be healthy is fruit juice.

Dont get me wrong, Im not an anti-carb advocate per se I actually think most fruits are VERY healthy for us. However, we were NOT meant to separate the juice from the rest of the fruit and only drink the high calorie sugary mixture and leave behind the fiber and other beneficial components of the fruit.

When you only drink the juice of fruits (apple juice and orange juice being 2 of the worst culprits in the western diet), you are not getting the appetite satisfying effect of the fiber in the fruit, and youre left craving more carbs. Also, the fiber in whole fruit helps to slow the blood sugar response when eating whole fruit compared to fruit juice.

Bottom line overconsuming fruit juices makes you fat. On the other hand, eating whole fruits including all of the fiber helps you maintain a healthy balanced diet and high nutrient density (as long as the rest of your diet is whole unprocessed foods as well).

If you want the REAL truth on eating strategically for permanent fat loss, read these 5 tips for Losing Body Fat the smart and effective way.

Enjoy, and good luck with your nutrition endeavors!

**Click Here for the Free Truth About Abs Training Videos by Mike Geary Certified Personal Trainer, Certified Nutrition Specialist

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Stay emotionally fit with group therapy

Have you cut back on expenses by bidding your hair stylist, barrista and weekly psychotherapy sessions good-bye? Though you can't "share" a hair cut or want to split your morning coffee fix with a friend, you can take advantage of group therapy and stay emotionally fit without breaking the bank. Here are the financial and mental health benefits of group therapy, according to leading New York City-based psychologist Dr Stacey Rosenfield.

Cut back on expenses, but not on your healthcare

Dr Rosenfeld, who has a private practice and is on staff at Columbia University Medical Center, is concerned that people are not taking care of themselves as a result of cutting expenses. "People are giving up their psychologists and personal trainers, and neglecting their physical and mental health due to the recession. [However], now more than ever, people need to manage their stress with professional help," the mental health expert explains. Dr Rosenfeld, who specializes in the treatment of eating disorders, body image, addictions, and sports psychology, and is also certified as a personal trainer, suggests thinking more about "groups" when it comes to both professional therapy and fitness training.

Group therapy is an economic way to manage your mental health

According to Dr. Rosenfeld, group therapy sessions can cost less than 40 percent of an individual session, and, in the current economy, tending to your mental health is ever more important. She says, "Recession-related anxiety is on the rise -- job loss, losing homes, relationship struggles, alcohol/substance abuse, emotional overeating - - and people need professional support. But because of the recession, people cannot afford it. Groups led by an experienced health professional not only have a financial advantage, but also a host of other benefits."

Benefits of group therapy

In addition to the financial benefits of group therapy, there are many other advantages to going from one-on-one sessions to a group setting, according to Dr Rosenfeld.

1. Group therapy is universally appropriate. Group therapy can help people who have addictions, unsatisfying relationships, difficulty with assertiveness, social anxiety, issues with loneliness, trouble communicating emotions, and difficulty handling conflict.Group therapycan also prove effective for those who simply want to improve their interpersonal relationships and learn about themselves in the process.

2. Group therapy gives you the opportunity to relate to others. Participation in group therapy and group training offers comfort in the knowledge that others experience similar struggles, challenges and hurdles. It's nice to know you aren't alone and that the things you are going through are normal.

3. Group therapy offers feedback. In group therapy, there is the possibility to learn from other group members both from the feedback they provide, as well as by hearing how they have addressed their own concerns.

4. Group therapy improves your coping and communication skills. Group therapy offers a "microcosm" of the real world and provides a safe place in which to try out new ways of interacting with others.

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5. Group therapy can help improve your relationships. Group therapy provides the ability to develop relationships in the room and to try out new ways of being in these relationships -- of expressing emotions, asserting oneself, and dealing with frustrations or conflicts as they arise. Positive things you learn in group can then be applied toother relationships in your life.

6. Group therapy provides motivation. Like group fitness training, group therapy can offer increased motivation through camraderie. Your group members provide accountability as well as support, giving you more reason to not only attend the sessions but to also make your mental health a top priority.

Find a group

If your therapist can't reduce the cost of your individual sessions, let her know you'd like to try group therapy. She may already have an appropriate group in place or be able to direct you to another mental health professional who does. You can also check with other mental health care providers in your area to learn more about the existing groups or ones that may soon be forming.

It may seem daunting to go from a one-on-one situation to sharing your thoughts and feelings with a number of people, but remember they are likely in the group for reasons similar to yours and have some of the same goals. And, if a group doesn't feel right to you after you've given it a try, simply find another group.

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Fitness Mantra for Your Mind, Body and Soul- Ashtanga Yoga!

How are you maintaining a balance with the fast paced world? Do you sometimes feel tired of life? Do you want to strengthen your body so that it can withstand the daily pressures of life? Are you sick of the daily exercises which are boring and which actually you want to avoid every morning? If your answer is a yes', then read on. And if it is a no', then I must say, there is something special for you too.

One of the biggest drawbacks of your regular exercises is that it can provide fitness to your body only; what about your mind and soul? One simple answer - Try the age-old practice of Yoga. Yes, whatever you call it, yoga, dance yoga, kickboxing yoga, yoga workout or anything else, the point is that it can certainly give you a solution.

What you need is to join a yoga class. You can go for a yoga centre or a yoga studio, whatever it is and start practicing. One advantage of joining such classes is that you can have the proper training from the yoga teachers. Once you have learnt Ashtanga Yoga you can easily practice it at your home. You just need to buy some equipment like a yoga DVD, a yoga bag and a mat to perform the exercise.

No matter where you practice, at home or at a class, doing the yoga correctly is very important for a positive outcome. Whereas a right posture can cure many diseases, a wrong one can create troubles too. Here are some types of yoga which are very popular nowadays.

Pilates Yoga- Developed by George Pilates, this type of exercise is very popular in the United States. Though it is referred as yoga, actually it is not. The only resemblance is that it also gives an exercise to the mind. It can be referred to as a yoga with movement or yoga with machines. Bikram Yoga- Bikram yoga is a more aerobic and a physical type of yoga. It was founded by Bikram Choudhry. This type of yoga is not meant for everyone. It is carried out in a warm room with a temperature around 90 to 100 degrees and therefore it is also called as hot yoga. Power Yoga- This is actually a modified version of Ashtanga yoga, which will be describedlater on. It is a practice of doing yoga poses' in a continuous series of exercises. This type of yoga helps you to enhance your inner power and to make a connection with your soul. Ashtanga Yoga- In Sanskrit, Ashtanga means eight limbs' and it refers to the eight limbs of the Yoga Sutras. It was taken from Yoga Korunta, a very ancient text. A student has to progress through six different series in this type of yoga.

This method helps in realignment of spine, detoxification of body, building strength and flexibility and also in strengthening of the nervous system.

There are three different levels of Ashtanga yoga. The first level helps you to align the body and gets the toxins out of your body. The second level helps to clean and open the energy channels. The last level is for the advanced ones and it helps in measuring power and grace.

Ashtanga yoga is a very popular type of yoga. It is a very energetic and athletic form of practice. It has many benefits like relieving from sore muscle and joint pain. Along with these physical benefits, it does have some mental and emotional benefits also. If you practice this yoga, you gain the ability to focus mentally and release the negative energy. It will give you relief from unwanted tensions as well.

If you are searching for a perfect yoga fitness program, Ashtanga yoga can be a good choice for you. If you are a beginner in the field of yoga then this can be quite tough for you to start with. You can start with some other simple methods. After bringing yourself up to its level and gaining the required fitness level, you can surely give it a try and reap the benefits!!

How are you maintaining a balance with the fast paced world? Do you sometimes feel tired of life? Do you want to strengthen your body so that it can withstand the daily pressures of life? Are you sick of the daily exercises which are boring and which actually you want to avoid every morning? If your answer is a yes', then read on. And if it is a no', then I must say, there is something special for you too.

One of the biggest drawbacks of your regular exercises is that it can provide fitness to your body only; what about your mind and soul? One simple answer - Try the age-old practice of Yoga. Yes, whatever you call it, yoga, dance yoga, kickboxing yoga, yoga workout or anything else, the point is that it can certainly give you a solution.

What you need is to join a yoga class. You can go for a yoga centre or a yoga studio, whatever it is and start practicing. One advantage of joining such classes is that you can have the proper training from the yoga teachers. Once you have learnt Ashtanga Yoga you can easily practice it at your home. You just need to buy some equipment like a yoga DVD, a yoga bag and a mat to perform the exercise.

No matter where you practice, at home or at a class, doing the yoga correctly is very important for a positive outcome. Whereas a right posture can cure many diseases, a wrong one can create troubles too. Here are some types of yoga which are very popular nowadays.

Pilates Yoga- Developed by George Pilates, this type of exercise is very popular in the United States. Though it is referred as yoga, actually it is not. The only resemblance is that it also gives an exercise to the mind. It can be referred to as a yoga with movement or yoga with machines. Bikram Yoga- Bikram yoga is a more aerobic and a physical type of yoga. It was founded by Bikram Choudhry. This type of yoga is not meant for everyone. It is carried out in a warm room with a temperature around 90 to 100 degrees and therefore it is also called as hot yoga. Power Yoga- This is actually a modified version of Ashtanga yoga, which will be describedlater on. It is a practice of doing yoga poses' in a continuous series of exercises. This type of yoga helps you to enhance your inner power and to make a connection with your soul. Ashtanga Yoga- In Sanskrit, Ashtanga means eight limbs' and it refers to the eight limbs of the Yoga Sutras. It was taken from Yoga Korunta, a very ancient text. A student has to progress through six different series in this type of yoga.

This method helps in realignment of spine, detoxification of body, building strength and flexibility and also in strengthening of the nervous system.

There are three different levels of Ashtanga yoga. The first level helps you to align the body and gets the toxins out of your body. The second level helps to clean and open the energy channels. The last level is for the advanced ones and it helps in measuring power and grace.

Ashtanga yoga is a very popular type of yoga. It is a very energetic and athletic form of practice. It has many benefits like relieving from sore muscle and joint pain. Along with these physical benefits, it does have some mental and emotional benefits also. If you practice this yoga, you gain the ability to focus mentally and release the negative energy. It will give you relief from unwanted tensions as well.

If you are searching for a perfect yoga fitness program, Ashtanga yoga can be a good choice for you. If you are a beginner in the field of yoga then this can be quite tough for you to start with. You can start with some other simple methods. After bringing yourself up to its level and gaining the required fitness level, you can surely give it a try and reap the benefits!!

http://easyashtanga.blogspot.com/

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Women's Running Tips: Top 40 tips for women over 40 runners

Being a runner over 40 has presented new areas of interest (and concern) for me on the road and more importantly in my training and recovery off the road. I love to run and it's great to see research being done on older runners...the Yale study that shows that older marathon runners (women in particular) are improving their running times more than younger runners.

I would like to share some insights and tips that I have learned along the way. Many of these women's running tips can apply to all runners, but they definitely take on a new perspective as the years go on and we get older, wiser, and perhaps, faster... (due to format restrictions, many links have been removed, to see full text with links, go to aboldpace.com)

Training Tips:

1. Adding Miles: SLOWLY! Use the 10% rule. Add no more than 10% increase of the mileage each week.Here's more detailed explanation and chart from FitSugar.

2. Warmup: As we get older, the body need s time to get going and giving it that time will help avoid injuries. See "The Perfect Warmup" from Runner's World.

3.Cross-Training: Is a must for any runner, but as you age the relationship between cross-training and running becomes even more important. For a different, low impact, cross-training option, see our recent post on Aqua Running (or Pool Running). Core exercises have become another essential, here's some good ones from Runners World. Running Planet has done a nice job w/ laying out The 8 rules of Strength Training". We have some good videos on our Resources page.

5.Stretching/Yoga: Another must for the aging runner (and this has certainly been debated by many). Dara Torres proved this in her Olympic effort that stunned us all. She adhered to a strict resistance stretching regime (see previous post Doing the Home Stretch with Dara Torres). I am not a huge fan of yoga, but here's a good article by Runners World about a runner w/ a ITB injury who did n't like yoga at the beginning, then became a convert. My always injury free LDF ("Long Distance Friend") swears by power yoga!

6.Rest: This has become one of the most important parts of my training. If I don't get enough rest, my body begins to break down. Listen (very closely) to your body.

7.Massage: Another Dara Torres staple and one of my personal favorites. It does not matter if you have a fabulous husband like I do or get from a pro, it works to relieve the stress of training and tired muscles. You can even do it yourself w/ some videos by Rich Poley who wrote "Self Massage for Athletes".

8.Set a Goal: Having a goal or a race to strive for makes the training have a purpose and keep me focused.

9.Training Programs: A little planning goes a long way. If possible, try to plan your training to run more often on softer surfaces like trails, dirt roads, grassy parks, or even the track. A few good programs are on our resource page. There are many good ones out there--find one that suits you.

10.The Track: Most marathon training programs will include track work as it helps develop the fast twitch muscles to build speed and lung power during a race...getting older does not mean getting less competitive:) If I am training for a marathon, it really makes a difference for me especially in the later miles of the race. Good article from Runner's World called "Running in Circles".

11.Injury/Recovery: This one is hard for me as I have had many... at 46, I still like to run fast. There are several common injuries to running and I think I have had them all. See Coming back from an injury" posts. I have learned to recognize my body's warning signs and back off. Many of these tips (see Rest, Diet, Stretching/Yoga, Massage, Weight/BMI, Orthotics, and more) are meant to help avoid injuries or help w/ recovery.

12.Running with Music: Running with music can help motivation and provide a needed distraction. I have also learned about the importance of BPM (beats per minute) and ensuring that if you are listening to a song, be sure it is not too slow and unconsciously slowing your pace.Find 70's, 80's, and 90's music along w/ best bands of today and learn more about BPMs in this post: Best Running Music Ever

13.Weight/BMI: It seems that fast marathoners have a low Body Mass Index (BMI). Marathon Guide has a quick tool to calculate your BMI. Knowing yours can help to find the "right" BMI for your best running performance. See also post: What's the 'right' BMI for a woman marathoner?"

14.Running in Different types of Weather: I am not a treadmill runner, so I will run in anything short of a blizzard. With the right layers of clothing this is possible. However, if you are training in summer for a fall race, beware of weather differences. The weather during your race may be very different then when you are training. Don't be discouraged if you are not able to run 17 miles the way you think you should when you are in 80-90 degree heat and high humidity.

15.Travel Running: Always bring the running shoes along! Some of my best runs have been among the monuments of parks, cityscapes and beaches of sand. Hotels (see this post that mentions WestinRun) now will provide maps (and sometimes runners) to guide you. With the help of MapMyRun you can find a route from anywhere. Take a look at some of our Travel running posts.

16.Running and Sex: Here's an interesting article by Running Times that quotes an Israeli scientist who declared "Women compete better after orgasm, especially high-jumpers and runners"...who am I to argue w/ Israeli scientists?

17. Fartlek Training: Sports Fitness Advisor has some good tips on how to incorporate fartlek into your training (psst...if you don't know what fartlek is, check out 10Ktruth.com's "Runnerspeak - Dictionary of Running Jargon and Other Sport Terms" ).

Nutrition and Hydration Tips:

18. Type of Diet: Adhering to a well-balanced, low-fat, wholegrain diet that is higher in carbs has always been the best route for me. I love a good smoothie (see post Smoothie Operator --quick nutritional training meal") while training. Here's an interesting article w/ good tips on eating from Cool Running called The Runner's Diet".

19.Hydration: It used to be all water and Gatorade for me, but now as I get older I don't want the same amount of calories. I opt for the lower calorie alternatives like electrolyte powder mixes (see post: Water log: Hydration and road recovery options for runners").

20. Eating after Running: The window for eating after running is small, but important. See post Refuel 'Right' after a Run"

Gear Tips:

21. Running Clothes/Bra: I like my running clothes sporty--not funky, but this is obviously personal preference. A good running bra will go a long wa y...avoid cotton at all cost. I have learned that running skirts are the most polarizing of all apparel items. However, if you love wearing a skirt, check out the Skirtchaser Race Series...looks like fun!

22. Running Shoes/Socks: Running shoes are so personal the only way to really find a pair is to go to a running store and keep trying them on until you find one that feels comfortable. There are tons of shoe guides for different types of feet that are helpful in narrowing it all down. Learning about pronation and choosing a shoe that fits whether you have normal pronation, underpronation (or supination), or overpronation (or hyper-pronation) is key. Runner's World has a good article along with videos on pronation. I have changed my shoe once. I alternate pairs of three for marathon training (it used to be two but with my foot issues, it's now three). Here's Runner's World's "Spring 2009 Running Shoe Guide". The Asics Gel Kayano 15's are the "Editor's Choice" winners and also the shoes I use.A few other quick tips:

Measure your feet: As you age, your foot size may gradually change. Make sure salesperson measures your foot while you are standing up

Shop later in day: As the day goes on, you feet get slightly larger.

Orthotics and socks: Wear socks you use and bring orthotics to store when trying out shoes. Find "dry-wick" type of socks instead of cotton.

Check wear: Most shoes give you between 300 - 500 miles of running. Keep track of the miles (see #24- Running Log). Replacing shoes can avoid unnecessary injuries. Check for wear on soles and inside the shoe as well. Once you've found the shoes that work for you, you may be able to find the shoes again on-line at places like Runners Warehouse (a bold pace readers get 15% off), Overstock, or Holabird Sports.

Break in the shoe: Don't wear a new shoe to a marathon, be sure you have had time to break it in. However, when buying a new shoe, it should feel good when you are trying it on.

Thumb-width: Have a thumb width between the end of your longest toe and the end of the shoe. I wear a 1/2 size bigger to make sure I have room in the toe box.

Get medical advice: If you have a persistent problem with your feet, get the advice of a medical professional. Believe me, waiting for a foot to heal can be agonizing. Don't make it take any longer by waiting to get help.

Here's a great video from Howcast that covers many of these tips: How to Choose a Running Shoe"

23. Orthotics: I overpronate and could not live without these. If you have foot issues (plantar fasciitis, heal spurs, significant overpronation or underpronation, etc.), I'd recommend seeing a sports doc to consider orthotics as your new sole-mates:)

24.Running Log: Memory is not one of my strongest assets, so having a log to record my training keeps track of: weekly mileage, meals, shoe purchases (so I know when to retire shoes), favorite routes/runs, etc.

25. Running Watch/GPS: At heart, I am more of a zen runner (would rather not wear a watch or calculate each mile's pace...just run), but the NYC marathon last year changed that for me. I went out too fast and had a hard time at the end. I now wear one again. There are great watches and GPS devices (see article from NY Times) that make it easy to calculate pace/time/distance. Another option in a marathon is to make use of "pacers" at a race...here's Clif Bar's Marathon Pace Team info.

26. Running Bag: See What's in your Running Bag? 10 Essential Items for Taking your Run on the Road"

27. Chaffing: Avoid blisters, use BodyGlide, Vaseline or new Asics Chafe Free. Apply anywhere that rubs...feet, nipples, etc. For more on Asics, see The End of Run Chaffing?"

28. ipods: The must have for runners (even if you need to borrow from your child). I understand why a lot of runners do not like to use during races , but if you love mu sic, this can be a great way to relax and keep going (ipods are now allowed at some races, see post Music to my ears"). Be sure to choose songs that work w/ your pace/BPM.

29. Reading about Running: There are so many fabulous books out there on running that are fun to read. They can motivate and excite you. We have a few posted on our Amazon Store.

Racing Tips:

30.Finding a Race: Marathon guide or Racevine can help you find a marathons and other shorter races. These sites not only list races, they rate them.

31. Racing for a Charity: Millions of dollars a year are raised by runners for charity. It can make the race more meaningful if you have someone in mind as you run the miles. Supporting a good cause can also be a way into a sold-out race.

32. Women only Races: More magazine's Marathon/Half-Marathon (they have the best expo), Zooma Women's Race Series, Nike Women's Marathon and See Jane Run are just a few of the women on ly races out there. They are fun, lively and a bit more polite then the co-ed races:)

33. Pace your Race: It is helpful to know your race goal and have the mile split times easily accessible. PaceTat is a durable, lightweight (actually weightless), and unobtrusive way to keep track of your pace while racing. These are simple transfers that you apply before you race and shows your mile split goals in clear large font. Brilliant idea, and only $2.00 - $2.99 per transfer. Or go the simple and FREE route w/ this tool from Clif Bar.

34.Speed at 40/Beating your PR:There have been numerous articles about how women are older women are getting faster and staying there (see ABC News article on Yale University Study). As we gain experience, we become more efficient runners. We know to run the tangents, prepare properly, and read tips like many we have listed here. We also have more time to train as our children get older.

35.Qualifying for Boston/The Boston Times: Boston is a great, tough race. It is an honor to run it. This is not one to be missed if you qualify. See some of our posts about the Boston Marathon. Check out the Boston Marathon Qualifying Times.

36. The Race Day Survival Kit: You don't want any last minute surprises on race day. Having a race day kit can help you to know you are prepared and keep you focused on the race. Assuming you already are wearing your clothes, shoes, have your watch, etc...there are still some items you need. There are two options... you can use a "check-in bag" where you have to wait in-line to get a claim ticket or use a "disposable bag" that has just the essentials and can be tossed. Here are checklists for both:

Check-in Bag:

____Extra Clothes: Nice to have a spare top, shorts, and socks to change into after the race.

____Sunglasses and sunscreen: If it's a hot and sunny day, you'll be glad you have these.

____Towel: There may be a shower at the end of the race, but even if not, nice to have to towel off.

____Phone: To contact friends after race

____Money: For any emergency needs

____Pre-race food and fluids

____Post-race food and fluids

____Race Number (if already have) and safety pins: Bring a few extra and you'll make lots of friends:)

____Race Chip (if already have)

____Course map/Race instructions

____Band-aids/Athletic Tape/First aid

____BodyGlide/Vaseline/Chafe Free

____Deodorant

____Large garbage bag: Helpful if windy or raining before the race or just to sit on.

____Wipes: Useful for nasty porta-potty

____Magazine: Nice to catch up on Vanity Fair while waiting in line for race to start:)

____Extra Goo packets: Use safety pin to keep a couple with you for during the race.

Disposable Bag:

____Pre-race food and fluids

____Wipes: Useful for nasty porta-potty

____Th rowaway old clothes: Sweatshirt or long-sleeve shirt. Most races donate discarded clothes to charity.

____Race Number (if already have) and safety pins: Bring a few extra and you'll make lots of friends:)

____Race Chip (if already have)

____Magazine: Nice to catch up on Vanity Fair while waiting in line for start:) Put in garbage before start.

____Large garbage bag: Helpful if windy or raining before the race or just to sit on.

____Extra Goo packets: Use safety pin to keep a couple with you for during the race.

The Running Psyche Tips:

37. Making time for yourself: Running = sanity. Alone or with friends it has fantastic therapeutic results that last all day. I find doing it early in the morning is best as I know I'll get my run in and "life stuff" during the day will not get in the way.

38.The Running Group: One of my LDFs and I always joke how we are going to write a book about the nuances of our runn ing group. Finding friends to share running with is a wonderful thing and helps you to stay motivated and enjoy the company along with the run.

39. Running Websites/Blogs: There is so much on the web now that you can tap into for running advice, training, support...see our blogroll. It's a great time to be a runner. If you're not getting automatic e-mail updates from <b>a bold pace</b>, don't miss out! Or if you prefer, get our RSS feed.

40. Going beyond your limits: I have to add this because it is the reason I give my son every time he asks why I run..."running for me is about going beyond the limits I have of myself in my mind". He's very logical and always answers..."limits are definitive--you can't go beyond them"...I keep trying to prove him wrong.

Perhaps it is the fresh air or the hours of laboring over one subject with LDFs but from running has come some profound realizations. My LDF Heidi and I have decided that everything our child ren need to know about life we can relate to running. A life manual in the making perhaps? There is always "One for the THE Book..." decided on a run.

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Five Simple Steps Toward Creating The Perfect Weight Loss Plans

There are many different weight loss plans that can be used for losing unwanted body weight. But in this article you will discover how instead of using an "in-effective" weight loss approach like a low calorie diet or a fad diet, you can design your own personal weight loss program that can help you to create permanent fat loss!

By the way, permanent fat loss is when you reach your ideal body weight and then maintain it for life! I also like to call it "irreversible, long-term weight loss success" because once you reach your main target weight -- you never re-gain the unwanted body fat that you worked so hard to lose! Isn't this what you truly want to achieve when you decide to start a weight loss program?

Diets, diet pills, appetite suppressants and other "flawed" weight loss strategies and products are simply a waste of your precious time and hard-earned money! To create a lean, healthy body in the long term, a completely different approach has to b e used, and it should include only proper nutrition and exercise.

There are a few serious problems with using someone else's weight loss plan for creating permanent fat loss. The first, and most obvious, is that it wasn't custom tailored to your wants and needs. Second, it doesn't take into account your physiological characteristics. The person that designed it didn't know if you have an endomorph, ectomorph or a mesomorph dominant body type.

Without taking into account your own personal wants, needs and your body type it is impossible to design an effective nutrition and exercise program that will help you to "effectively" lose unwanted body fat and eventually create permanent fat loss.

Conventional diets, fad diets, diet pills, appetite suppressants that promise quick weight loss in reality lead to muscle loss, water loss, and slow down your metabolism. When this happens your body can't burn calories efficiently and eventually you always hi t a weight loss plateau.

In addition to this -- your organism will continue to increase your appetite because it is not getting what it needs to function properly on a daily basis -- and eventually "massive hunger" will force you to start consuming more food than your body can realistically burn during the day!

Obviously, when this happens, the little weight that you lost using in-effective weight loss approaches and products will be all gained back!

Considering that conventional diets, fad diets, diet pills, appetite suppressants have an almost 100% failure rate -- I would recommend that you avoid using them -- if you want to reach your ideal weight and then maintain it for life.

Your first step toward designing your own weight loss plans is to always start at the end!

What result do you want to create when you arrive at the end of your weight loss journey? Answering this question should be the first step that you take when you start to design your own personal weight loss plans that will help you to create permanent fat loss.

The process that you will use to create the body of your dreams should be designed taking into account the end result that you want to bring into reality. The reason for this is simple: Before you start taking your first steps you must know exactly in what direction you are heading!

If you want to go from where you are right now to reaching your ideal body weight and bringing into reality the body of your dreams I would strongly recommend that you spend some time on creating a goal chart with all the steps that you will take in your weight loss journey!

This brings us to the second part of the first step, which is to objectively observe your current circumstances. Current reality is the only place where you can begin to create the body of your dreams. So before you actually start to use proper nutrition and exercise in order to create a lean, healthy body, decide exactly where you are going and simultaneously observe where you are right now.

This means you have to honestly write down your currently total body weight, your current body fat percentage, your current nutrition strategy, and your current exercise strategy. If you don't have nutrition and exercise strategies -- simply write down what you eat on a daily basis and the exercises that you do.

When you take these two first steps, only then you are ready to start working on the process that will help you to get from where you are right now to where you want to be in the future when you create a lean, attractive body that is filled with health and vitality!

The major reason why most people can't bring into reality the body of their dreams is because they do not know how to create the drive and the non-stop motivation to keep moving toward their major health goals through the toughest parts of their weight loss program wit hout quitting, giving up and throwing in the white towel!
Before we continue, I want to mention that the process for losing unwanted body fat is very simple to describe, but it is not that easy to implement for most people. And if you were born with an endomorph dominant body type, and have a slow metabolism -- it can be very hard!

Knowing this can help you to accept this part of reality -- and can help you to keep moving toward your major health goal -- even if you fall off the wagon a few times during your weight loss journey!

Your second step toward designing your own weight loss plans is to create your own weight loss chart!

The second step that you should take toward reaching your ideal weight is to create your own weekly weight loss chart. This is actually part of tracking current reality and helps you to track your weight loss results on a weekly basis.

By simultaneously focusing on what you desire and where you are in the present moment you will create the energy that can hel p you to keep moving and moving toward reaching your ideal body weight!

The weekly weight loss chart is what will keep you on track, and at the same time it will help to fuel your movement toward your major goal. This is the approach that I used to lose over 110 pounds of unwanted body fat in 12 months. By focusing on my current reality on a daily basis I was able to adjust my weight loss approach until I found the nutrition and exercise strategies that worked especially well for me.

If you want to produce similar results in your weight loss program, I recommend that you design your own weight loss plans using the strategies in this article -- and start moving toward creating irreversible, long-term weight loss success today!

Your third step toward designing your own weight loss plans is to create a nutrition approach that works especially well for you!

Once you have designed your own goal setting chart and created your own weekly weight loss chart, your next step in the design of your weight loss plan should be to custom tailor your own nutrition unique approach that you will use to reach your ideal body weight.

To create irreversible, long-term weight loss success -- the food that you consume on a daily basis should be used mostly to maintain your current weight. You can create a small calorie deficit by using the thermic effect of food sources like lean protein and natural complex carbohydrates.

One of the biggest mistakes made by the majority of dieters is that they attempt to "diet off" their fat instead of burning it off directly using an effective exercise strategy. Trying to lose body fat using conventional diets, fad diets, diet pills, and/or appetite suppressants will always backfire, because your body requires an optimum amount of food on a daily basis to function properly.

When you do not provide your organism with what it requires on a daily basis, it will force you to consume more food through different mechanisms that produce "massive hunger." When this happens you will give up your weight loss approach and start to overeat on a daily basis. When this happens -- all the weight that you lost using these "flawed" approaches and products -- will simply be re-gained!

It is very important that your custom tailored weight loss plan includes the basics and fundamentals of proper nutrition. And one of the most important elements of proper nutrition is to consume natural, unprocessed and unrefined food sources as much as possible.

When designing your own weight loss plan there are some other very important things that you must take into account. When it comes to creating permanent fat loss your daily calorie intake plays a large role in helping you to create this result. Make sure that you calculate your optimum daily calorie intake for yourself -- taking into account your current lean body mass. This is the mo st effective way to get this number right.

Choosing the right nutrient ratios is also a part of a healthy diet plan that will help your body to efficiently burn off the calories that are consumed by you on a daily basis. Nutrient ratios are simply the percentage of the calories that come from the carbohydrates, protein, and dietary fat that you consume on a daily basis.

Last but not least, an effective weight loss plan must also include the proper meal frequency and meal timming approach. Eating four average size meals, every four hours of the day, is the best way to help your body to completely burn off the calories in these meals.

Your fourth step toward designing your own weight loss plans is to create an exercise approach that works especially well for you!

The next step after designing your own nutrition strategy, should be to design your own exercise approach. This step will help you to burn off the unwanted body fat that you currently have stored inside your fat cells more effectively than any other step in your weight loss plans.

The first part of using exercise to burn off unwanted body fat should include cardio workout routines that you use on a regular basis. Cardiovascular exercise will help you to burn off the unwanted body fat directly, and is without a doubt the major secret for creating permanent fat loss. Without making cardio part of your weight loss plan, reaching and then maintaining your ideal body weight is almost impossible!

To lose unwanted body fat you must create a calorie deficit, and cardio training is the most effective way that this can be accomplished without slowing down your metabolism.

The most important thing to know about cardio, is that you can choose to either work out with high intensity for a short period of time, work out with medium intensity for a moderate amount of time, or work out with low intensity for a long time period, and accomplish the same calorie burning result.

This is very important because there is a myth when it comes to cardio training that you must burn a lot of body fat to produce long term weight loss results using a certain intensity while working out.

And the fact is that this is simply not true. The only thing that matters when it comes to creating permanent fat loss is the number of total calories burned, and not if they come mostly from burning fat or from carbohydrates as an energy source.

When you are doing cardio, you are always burning both fat and carbohydrates, the only difference is that you are burning them in different ratios depending on the intensity you are using. But when it is all said and done, what matters is the total amount of calories that you burn, period!

Weight training is the second part of creating an effective weight loss plan and should be used for maintaining your current muscle mass. Your muscle is a m etabolically active tissue and your body must spend a lot of energy (calories) to maintain it.

This means that if you lose muscle during your weight loss program, your metabolism will slow down, and what was once your daily maintenance calorie intake will become a surplus, and eventually this can lead to long term weight gain.

When you are in your weight loss phase of your program you will always lose some muscle no matter how perfect you eat, or with what intensity you do cardio training. To maintain your muscle and avoid muscle loss, weight training is simply a must.

Weight training helps to maintain your current muscle mass -- which helps to keep your metabolism elevated. Obviously this will help your organism to keep burning as many calories as possible during the day, and will help you to keep in the direction of creating permanent fat loss.

Weight training is necessary for both men and women, and the approach to weight traini ng is similar for both sexes. The only difference is the actual weight and intensity that you work out with. An effective weight loss plan will always include both cardio and weight training as part of the strategy to reach your ideal body weight!

Your fifth step toward designing your own weight loss plans is to create a single-minded focus on hitting your main target without ever quitting or giving up!

The final step in your own personally designed weight loss plan should be to decide that no matter what happens, that you will keep going until you bring your major health goal into reality. And once you reach your ideal weight, that you will do everything to maintain it for life!

Making this choice is very important, and will help you to get through the toughest parts of your weight loss program. When the going gets tough, this fundamental choice will tremendously help you to stay focused on your major health goal and at the same time to focu s where you are in the present moment.

If you create your goal setting chart and keep track of your results using your weekly weight loss chart, this will help you to always keep moving in the right direction. There is nothing that will produce the drive and non-stop motivation like simultaneously focusing on what you want to create and what you have in the present moment in relation to this desired result.

This is why it is so important to know what you truly desire to create in your weight loss program and to work on this on a daily basis.

Taking these five steps is what it will take for you to create permanent fat loss, and to bring into reality the body of your dreams! Now the choice is up to you, will you use these steps and create a lean, healthy body, or not?

A true choice is when you can choose to do something or choose not to do something. And I truly hope that you choose the first, and eventually will use these five simpl e steps toward creating your own weight loss plans -- to bring your health goal completely into reality!

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Cello Buying Tips - 3 Tips to Find What You Need

Playing any instrument requires deep passion and commitment but since you have decided to make this move you probably what that more than anything in the world and you are ready to go on a become a professional. Unfortunately, it's not just about passion, you need to buy cello; of course, you can rent it but wouldn't it be better to have one for yourself? There are many cello buying tips for you to follow and you can get them from professional sellers of other artists; the bottom line is to choose the right one since this is not a cheap pleasure.

1. Check out your budget

Let's be realistic, your budget can determine what you are going to buy and even if you are a beginner, you need to possess a really good instrument in order to express your talent. Of course, if you are just about to start taking lessons, you'll need money for that, as well. When you are considering cello buying tips, you need to put all the expenses on paper, and if it you get the chance to buy really good cello at low price, you better do so; you can improve your equipment in time. There are also options of renting the cello for the first time and even buying the used one but you must be careful if you want to do that.

2. Make some plans

Nevertheless, money is not the only thing for you to consider; you probably know what is it that you want to accomplish. You may want to play for hobby or you are very good and your have plans that you want to reach. Luckily, it is easy to find many other cello artists online and hear what they think about cello quality you need. On the other side, there are different sizes you can choose from, the full size, 3/4, 1/2 size or even smaller than that, so there must be something that fits your constitution so you can feel comfortable while playing it.

3. Choose the brand

You also need to find out if there are some brands more preferable than the others and the reason for that. If you really want to consider the cello buying tips you need to understand that the best brands are more expensive but that doesn't mean they can fulfil your needs nor make you play better. If you have a cello teacher, he will probably recommend the best and the most affordable cellos for you. The time for shopping has finally come and you need to take care of details and features that go with the cello. For example, you need to know is the bow good enough in order to reach the highest performance and what kind of case you are going to get. The best sellers will point you how to take care of your cello and who to talk to if you have any problems with it.

Before you decide to go shopping there are many advices you should consider since the cello buying tips will do you no good if you don't listen to people who are true artists of sellers. On the other side, even if you purchase the cheapest cello, the years of experience will bring you new chances to buy much better instrument.

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