Kermit the Frog Yoga

15 Stretches

10 – Neck stretch

12 – Child pose

13 – Lunges

14 – Quad stretch

15 – Calf stretch

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Advice on a Healthy Life

“Health is not just the absence of illness.”  Dr. Andrew Weil

This was posted in Lifebook.  I think it holds a lot of advice that is helpful.  It was posted in January 2010, but still holds true now.

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Health:
1. Drink plenty of water.
2. Eat breakfast like a king, lunch like a prince and dinner like a beggar.
3. Eat more foods that grow on trees and plants, and eat less food that is manufactured in plants.
4. Live with the 3 E’s — Energy, Enthusiasm, and Empathy.
5. Make time for prayer and reflection
6. Play more games.
7. Read more books than you did in 2009.

8. Sit in silence for at least 10 minutes each day.
9. Sleep for 7 hours.

Personality:
10. Take a 10-30 minutes walk every day —- and while you walk, smile.
11. Don’t compare your life to others’. You have no idea what their journey is all about.
12. Don’t have negative thoughts or things you cannot control. Instead invest your energy in the positive present moment.
13. Don’t over do; keep your limits.
14. Don’t take yourself so seriously; no one else does.
15. Don’t waste your precious energy on gossip.
16. Dream more while you are awake.
17. Envy is a waste of time. You already have all you need.
18. Forget issues of the past. Don’t remind your partner with his/her mistakes of the past. That will ruin your present happiness.
19. Life is too short to waste time hating anyone. Don’t hate others.
20. Make peace with your past so it won’t spoil the present.
21. No one is in charge of your happiness except you.
22. Realize that life is a school and you are here to learn. Problems are simply part of the curriculum that appear and fade away like algebra class but the lessons you learn will last a lifetime.
23. Smile and laugh more.
24. You don’t have to win every argument. Agree to disagree.

Community:
25. Call your family often.
26. Each day give something good to others.
27. Forgive everyone for everything.
28. Spend time with people over the age of 70 & under the age of 6.
29. Try to make at least three people smile each day.
30. What other people think of you is none of your business.
31. Your job won’t take care of you when you are sick. Your family and friends will. Stay in touch.

Life:
32. Do the right things.
33. Get rid of anything that isn’t useful, beautiful or joyful.
34. Forgiveness heals everything.
35. However good or bad a situation is, it will change.
36. No matter how you feel, get up, dress up and show up.
37. The best is yet to come.
38. When you awake alive in the morning, don’t take it for granted – embrace life.

39. Your inner most is always happy. So, be happy.

Last but not the least:
40. Enjoy LIFE!

Ten Fitness Tips that will REALLY change you.

Ten Fitness Tips that will REALLY change you.

This advice is aimed at men, and it’s aimed at men who are looking to become more attractive to women and improve their dating skills through physical fitness. If that’s not what you’re looking for, tough luck. If you want to learn how to attract women,  sign up for my FeedBurner Feed, which will give you free, quality advice on how to pick up and attract women every week.

In the past six months, I have completely changed my workout and fitness routine and achieved amazing results. I’m now back to my ideal weight of 170 lbs, and my bodyfat is down to 11%. At 28 years old, I’m in the best shape of my life. But I’ve also struggled with injuries, lack of motivation and lack of time – but I didn’t let that hold me back.

Working out is about discipline, it’s about pushing yourself. To truly get in shape, you need to change your attitudes and beliefs. This is not just about being better looking, it’s about building the confidence and discipline you need to be a good Pick up Artist and an attractive man. Here are the tips that most other websites won’t tell you – I had to learn this myself.

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1 – Play a sport. If you’re a typical guy with a competitive instinct, you’ll find that sports are much more motivating than exercise for it’s own sake or bodybuilding. They get your testosterone flowing, and help build functional strength. And if you suck at first – now you have a good reason to practice more.  At the gym, work out with your sport in mind – it’s motivating.

2 – Screw bodybuilding. Most of the workout advice on the internet comes from a bodybuilding perspective, ignore it.  Bodybuilding doesn’t build functional strength, it’s motivated by narcissism, it’s not healthy, and it doesn’t even make women attracted to you. Ask you female friends whether they’d rather date a 220lb bodybuilder or a 180lb soccer player. Women like strength, not muscle.

3 – Work out a lot. Bodybuilders are the only “athletes” that only  train three times a week. For every other sport,  5-6 workouts a week is the standard. If you’re not competing at a high level, you don’t NEED to exercise 6 days a week – but try. That way, if you miss a few workouts a week (as we all do) you’ve still worked out 4 times. Once you start feeling the changes to your body and your energy levels, you will want to exercise every day. (FYI, you don’t want to lift heavy weights more than 3x per week).

4 – Stop making excuses. I just worked out yesterday. I’ll work out tomorrow. I haven’t eaten recently. I just ate. My joint hurts. My muscles are sore. I used to have all these excuses.  JUST GO. If you haven’t eaten properly, chomp down something quick on your way out, if you just ate, walk slowly to the gym. Things don’t have to be perfect.

5 – Lift weights for strength. Weight training and bodybuilding aren’t the same thing. Lifting weights can help build functional strength for sport and is good for your joints and bones. Bodybuilding is focused on cosmetics, and can lead to muscle imbalances and joint pain. Embrace weight training, forget about bodybuilding. If you want a recommendation, Mark Ripptoe has a great program for beginners to weight training. I try to lift weights 3x a week, and play sports 3x a week. This is what I do instead of watching TV.

6 – Weight lift with form to strengthen your joints. I used to have a sore back and knees that kept me from working out properly. I would baby them and avoid working them out too hard. But that just weakened the muscles around the joints, caused muscle imbalances and made my pain worse. Now I do weightlifting with proper form, and I’m strengthening my joints safely. Machine exercises don’t build strong joints. My sore knees feel 100x better since I started doing squats regularly. Again, I recommend you check out Ripptoe’s book, or other credible resources.

7 – Forget gimmicks. There are a lot of gimmicky workout routines out there. Some are total crap, some work but are for pro bodybuilders. If you’re new, you don’t need gimmicks, you need a conservative, hard, kick your ass workout to give you basic fitness and to get used to the idea of pushing yourself. Most gimmicky workout routines tell you that you can get fit without pushing yourself or working hard, but you want to work hard; that’s how you grow mentally and physically.

8 – Stop making excuses. I’m saying this twice because it needs to be said. Don’t have enough money? Don’t have enough time? Take your plasma TV or your Xbox 360 and pawn them on Craigslist. Now you have the time and the money. I’ve found that a good ½ hour workout makes me more focused and productive all day giving me more productive time. Workout regularly for a few weeks and see how much more time it creates for you.

9 – Eat healthy. No workout regime is complete without a healthy diet. Especially if your goal is to lose weight, you’re going to need to watch your diet. Lots of protein, watch your carbs, eat whole grains and veggies. There are a lot of good diet plans out there on the internet. Avoid gimmicks.

10 – Exercise your willpower. The best part of working out for me is the way it strengthens my willpower as it strengthens my body. Growth requires pain and discomfort, growth is exhausting. When you push through a tough workout or give your all in a big game, you’re training your mind to push through the troubles and the pain of everyday life. You get stronger, more confident and the slings and arrows of everyday life hurt less. It changes your life.

I’m currently following the Starting Strength workout program, which I recommend.

– See more at: http://www.tenmagnet.com/ten-fitness-tips-that-will-really-change-you/#sthash.SujdnFKV.dpuf

Paradise Valley Unified School District Holds Annual 5k Run

Paradise Valley Unified School District Holds Annual 5k Run

The Paradise Valley Unified School District (PVUSD) holds an annual 5k Run for fitness with support for planning and the project coming from the Valley Schools Employee Benefits Trust (VSEBT) of which PVUSD is a founding member.  This year, over 1,000 were in attendance and over 800 walked or ran for the event.  This was the third annual event and has grown dramatically each year in success.  This year’s brochure:

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PVUSD Superintendent Dr. James P. Lee awarded prizes to the winners of each category, as well as to the individual schools that brought the most people out to support community fitness.

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The event is now held every Second Saturday in February of each year.  Be sure to get it on your calendar now, as the event may fill up quickly.

This year, the district introduced a friendly “team” competition between departments/schools. Each department/school had separate color t-shirts with their groups name. Trophies were provided for 1st through 3rd place for event participation, and a “traveling” grand prize trophy was awarded for the first year to group with overall participation.  The top three schools in getting out the runners were:

1st Place Copper Canyon

2nd Place Horizon High School

3rd Place Shadow Mountain High School.

Third place very close, with Shadow Mountain High School beating out the fourth place team by just one runner.

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More than Just Running

In addition to the 5k run and walk, several other fitness experts and staff were on hand to help.

1. District benefit vendors on hand to support the event and answer any benefit questions.

2. Website set up to assist teams with healthy ideas for training by VS: http://wellstyles.org/PVUSD5K2013.html

3. Wellness Champions (who are district staff) volunteered for each site/department to assist the wellness committee with organizing and encouraging team participation.

4. PVUSD has had an active wellness committee comprised of school nurses, Benefits Supervisor, Carol Priborsky and Valley Schools Director of Business Development Sheri Gilbert for four years.

 List of Sponsors PVUSD 3rd Annual 5K

 1. Paradise Valley Unified School District (PVUSD)

2. Valley Schools Employee Benefits Trust (VSEBT) – Event organization, support and administration

3. United HealthCare – Water Donation

4. BASIC (district’s FMLA, COBRA & FSA provider) monetary donation toward t-shirts

5. Ellie Brockhurst & Associates (short term disability provider) monetary donation toward t-shirts

6. VSP – donation towards snacks & water

7. Delta Dental – donation towards first aid supplies and snacks

8. SunLife Financial – donation towards supplies and snacks

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