Archive | January, 2018

7 Tricks for Lasting Longer in Bed – A Crash Course in Sexual Stamina

My extensive experiences with tantric yoga, ancient sexuality practices, and contemporary western therapeutic paradigms have exposed me to many ‘tricks-of-the-trade’ when it comes to coming.

In this article I’ll attempt to distill some of this simple but powerful wisdom. Hopefully men seeking to learn how to last longer in bed, or even just to educate themselves sexually, can begin to use this as a roadmap for their quest. And a very worthy quest it is too, (speaking as a woman).

If there is one thing I cannot resist it is a man who is dedicated to learning more about his body and sexuality in general.

I know I speak for a lot of other women when I say that the most important quality in a lover is a commitment to improving the quality of his, and his partner’s, sexual experiences.

THE TRICKS TO LASTING LONGER IN BED FOR MEN

1. Relax and increase your body awareness

There are many techniques out there to help you relax and be more able to ‘feel’ your body. As a yoga practitioner, I have experience with powerful relaxation, meditation and breathing techniques that can all serve a man in his quest to last longer in bed.

Perhaps the simplest technique is just paying attention to your breathing during sex. Not controlling it, just noticing it.

Masters and Johnson also developed a technique known as “sensate focus exercises” which I use extensively in my practice as sexual surrogate therapist and ‘sex coach’.

2. Focus on pleasure in sex, rather than sexual performance.

Let go of any expectations about the outcome of sex. Going into a sexual experience with a ‘plan’ robs you of any ability to be open minded.

You cannot learn from sex if you are focused on how it should look.

Instead, notice the pleasure as it is happening. The pleasure will show you what is good. It is the ultimate teacher when it comes to sex.

In other words, to last longer in bed, don’t think about lasting longer!

3. Increase awareness of your sexual arousal.

Again, open your awareness to your feelings of pleasure and pay close attention to your arousal levels. Awareness is the first step to understanding; which is itself a step towards mastery.

Focus on your pleasure during sex, during masturbation, or even the subtle pleasure you experience when a gorgeous woman gets on the bus.

4. Extend your sexual arousal to higher levels.

There are many techniques you can learn to extend your pleasure. As you become more aware of your sexual arousal a natural increase in your arousal level is inevitable.

This will happen because you will become familiar and comfortable with your pleasure, and your body will propel you to greater heights naturally, allowing you to not only enjoy the sex more, but also to last longer to boot!

Be sure to practice sex and pleasure often, so your body can keep teaching you.

5. Master your sexual arousal consistently at higher levels.

As your sexual pleasure naturally increases with more practice, you will begin to ‘play’ with it.

Manipulate your breathing patterns, sexual energy field and subtle internal sensations, to the point that you can begin to feel mastery over them.

Again, ancient wisdom, sex manuals and other people’s experiences are full of eye opening possibilities.

6. Become accustomed to a steady level of intense arousal.

Get into the habit of building your sexual pleasure and indulging in it fully. Let the moments you feel pleasure expand.

Let the arousal continue as if it didn’t need to end ever. It will of course, but you don’t care when… just let it happen. Remember, to last longer in bed, you should not worry about lasting longer!

7. Stop thinking

Drop your conscious mind out of the picture. Investigate or experiment with techniques to get your internal dialogue to shut up.

Experience all of this intense and joyous pleasure, not in your head, not by thinking about it… but in your body. Feel it!

THE KEY is connecting more deeply to your own sensations and feelings.

Here’s a bonus tricky tip for you. It’s also the most important one.

8. Remember your own commitment to learn and grow… it all comes back to you.

By the way, if some of these tricks seem to be a bit of a tease it’s because they are. Each one could be the subject of several very in depth articles or sexuality workshops. Learning how to to last longer in bed goes hand-in-hand with experiencing the true pleasure of sex.

I want you to take the time to ponder these tricks and look further. I wish you well on your adventures and I wish you very much pleasure.

Copyright 2005 Mukee Okan

Posted in Uncategorized0 Comments

Polynesian Diet Strategies – 7 Tips to Help You Lose Weight Permanently

I am constantly amazed when I hear stories of Polynesians who suddenly passed away from heart attack, diabetes, and even colon cancer, at such a young age. My grandfather was very young when he died from colon cancer. My mother who is now 62 has suffered from a long history of chronic illnesses, arthritis, stroke, and now has diabetes. Outside of my immediate family, I see other Polynesians suffering from diet induced diseases, and I fear they will not live to see their grandchildren. So what is happening to our people, and what can we do to stop it?

I am going to give you seven of the best tips you can implement to lose weight, and get back your health starting right now, but first I want to tell you a little about myself.

I am a Polynesian male in my late thirties. I was born and raised in New Zealand to loving parents of six children. I came to the United States in the late nineties to attend school. After the first year of College, I had gained some extra weight, about 15lbs. No big deal right, wrong. As each year passed I was gaining more and more unsightly body fat.

This was extremely abnormal for me, since I was fairly active and played a great deal of competitive sports, such as rugby, basketball, tennis and volleyball. I have always had a good sense about being in shape and was growing frustrated at the elusive body fat accumulating day to day. I ignored it for a long time until one day I was flipping through some photos I just developed. I saw a shot of myself where my back was facing the camera. For a brief moment I was confused as to who that was. I didn’t even recognize myself. I was embarrassed and ashamed to realize that the way I thought I looked, and how I actually looked were completely different. Is this what people were seeing?

At this point I bought a pair of scales to assess the damage. After three years of denial I weighed a hefty 246lbs. I was stunned. This wasn’t the worst part. I was beginning to have bad chest pains, and experienced dizziness and shortness of breath. I felt tired all the time. I was also becoming more and more depressed. So what was going on? Well, in a nutshell, I was eating the wrong foods, at the wrong times, and way too much of it.

I decided I was going to embark on a mission, to lose 30lbs, after all how hard can that be right. I mean I am a hard worker, should be a snap. So I did what most people do, head out to the local gym, sign up for a membership and personal trainer, bought all the protein bars, shakes and supplements they recommended. I even subscribed to a fitness magazine and purchased products they recommended. All in all I had spent a small fortune in order to get started, but this was fine because I was really committing myself.

I spent the next 3 months working out with my trainer twice a week, and on my own four times a week, with only Sunday off. My workouts consisted of 35-45mins of cardio six days a week and weight training for 60 Min’s 5 days a week. At first I started to lose weight by 4-5lbs a week. I was really excited, then slowly but surely, it started to drop to 2lbs a week, then not even one. My trainer told me ‘we need to tweak your diet a little, and work a little harder’. Believe me when I tell you I was busting my butt to get in shape. There were days when I was the only one in the gym at 1.30am doing cardio. The cleaners would joke around saying I needed to pay rent I was there so much.

And then it happened, at my next weigh in day I had actually gained 2lbs. My trainer assured me this was muscle gain, and not to worry as the scales don’t distinguish between muscle gain, and fat gain, or muscle loss and fat loss for that matter. I was skeptical because I felt so much weaker. I couldn’t bench or leg press what I could 3 months earlier, and if I was really gaining muscle, shouldn’t I be stronger. It didn’t make sense to me. Nevertheless I continued on to the end of our scheduled training program. When all was said and done I weighed 227lbs. I had lost 19lbs, not bad, but a far cry from my goal of 30lbs.

The worst thing about it, was that I didn’t look much different, just smaller. It was discouraging to me to think I had worked so hard for 3 months and was still not happy with the way I looked. I was still flabby, still undefined, and still felt tired all the time, some days even more tired than when I was heavier. Then it dawned on me, the trainers at the gym had taken specific courses and certifications to help their clients get into better shape. Perhaps they were not specific enough for me. I started to pay a lot more attention to the things I ate, the types of foods, as well as how they affected me, even the foods recommended by my trainer which I had taken as gospel. Here is what I found.

1. Many of the carbohydrates I was eating, even the healthy fibrous carbs, had an adverse affect on me.

2. I could stuff myself with veges and fruits all day long and still be hungry.

3. I would eat less then 36g of fat a day for weeks and still be flabby

4. Eating the forbidden red meat made me feel strong and induced powerful workouts

5. Eating coconut, a food rich in saturated fats curbed my hunger, and accelerated my fat loss

6. Eating larger meals less often, gave me unbelievable energy, despite the accepted idea of eating smaller frequent meals.

7. Healthy grains, such as oatmeal, and wheat bread slowed my weight loss.

8. Cardio sessions left me feeling weak and depleted, and you guessed it, still smooth, not cut

9. Weight training energized me

10. All the protein shakes I was using were making me fat

11. White rice surprisingly did not

12. Although yams were sweeter than potatoes, they helped my progress, where potatoes hindered

13. I could eat a lot, and I mean a lot of fish, and still get lean

I realize now that there is a uniqueness to the Polynesian body and how many of the accepted laws and practices of the fitness industry do not apply to us.

Last year I travelled to Cambodia. While I was there I couldn’t help but notice how slender and healthy the people of that culture were, despite being a third world country, or perhaps due to it. Obesity was practically non existent, and I thought to myself there must be something to the way they eat. I really doubt the average Cambodian has a membership to Golds Gym, and I didn’t see them out running all the time. Many of them where just sitting around on the streets.

When I flew back to the US my first stop was San Fransisco Airport, and there was no mistaking being back in America. Eight out of ten people I saw were either overweight or obese. I thought more about the Cambodian culture. What did they eat so ordinarily that kept them in shape? Then it came to me. They eat the foods their bodies have evolved to assimilate. It was an epiphany of mass proportion. Once I realised this I could apply it to myself right. Well, I couldn’t have been more right.

I began to research more and more about my heritage. Where did I come from? Who are my parents? Where are they from? What did the people from that region of the world eat before the introduction of commercially processed foods? Now I was getting somewhere. It all led to genetics.

I researched several case studies from the early sixties concerning cultures from the isles of the sea. It was amazing to see the differences in what they ate and how they obtained their food. It was also sad to see how their health has plummeted as they have strayed from that food. It has long been understood that in order to discover truth, you must go to the source. Unchanged and untainted, it is the wellspring from which all knowledge will flow. Cheap imitations may mimic the truth, but from their fruits, they will be revealed.

What I am speaking of are fake foods, fake fats, fake sugars, engineered additives, harmful chemicals, and unnatural preservatives, powders, shakes, and meal replacements to name a few. All in all they eventually reveal themselves through unsightly bodies, crippling health issues, and the loss of quality of life. As soon as I started eliminating all processed foods, refined sugars, and all so called health foods, my fat loss skyrocketed. In just a few weeks, I had lost 14lbs, and the weight continued to come off. My energy levels were very high, and this made me more excited and motivated to exercise. Over the next 3 months I had lost a significant amount of body fat and a total of 38lbs not including the 19lbs I had lost working my butt off. Funny thing was that I was working out half as much as I was to lose those 19lbs, as I did to lose the 38lbs. I was really onto something. All in all I had lost a total of 57lbs.

One day at the gym, a trainer was blown away by how I looked. He had the audacity to ask me ‘what happened?’, as if I had survived a life threatening disease. He then asked ‘what’s your secret’, and I found myself caught in the irony of telling a trainer that my secret was diet and exercise. This was the same advice I had paid over $900 for three months earlier. If only that advice were the right diet, and the right exercise for a Polynesian. Well, back to genetics.

I discovered something very interesting about my heritage. My parents are from the Polynesian islands. My father was born in Lotopa Upolu, and my mother in Suva Fiji. Genetic mapping shows that these cultures have strong links to the indigenous people of Taiwan, and that they are more closely linked to this culture than any other. I thought, hm, seems plausible; Polynesians love chop suey, eat a lot of rice, love their fish, even eat it raw like the Asian cultures. All I did was eat more of the foods they would have eaten on those islands fifty years ago, and why, because these are the foods my body has evolved to assimilate, despite the fact that my diet can contain as much as 60% saturated fats. Yep, you read it right. I can eat a lot more fat and be lean and healthy if they are natural fats, but I cannot eat a small amount of sugar and get away with it.

I went on to discover many important aspects of health that are specific to Polynesians, which cannot be addressed in the scope of this article, but here are some guide lines to help you lose weight safely and permanently.

Tip #1 You must lower your carbohydrates and eliminate processed foods

Before the white man showed up on the islands, organic foods were called ordinary foods. Nothing was processed, and the work effort alone to provide food for your family would be enough to keep anyone lean.

Tip #2 Increase your fiber intake

Tip #3 Drink more water

Get rid of sodas, sports drinks, alcohol, diet beverages, and caffeinated drinks, with the exception of green tea. Polynesians can benefit a great deal from green tea as it has been used by their ancestors (Asians) for medicinal purposes for more than 2000 years. Can’t be wrong.

Tip #4 Eat more protein

Eat whole foods in the form of organic pork, organic beef, and fish. Hey this is the best part. It’s what we love and our bodies are designed for it.

Tip #5 Replace your olive, vegetable and corn oils with coconut oil

Although olive oil is highly recommended and a mainstay of most diets, last time I checked no islanders descended from Italians. Again believe me when I say, our bodies have evolved to assimilate coconut oil better than any other. Various studies show that although there is little nutritional value in coconut oil, many people lose weight by eating it.

In the islands coconut and coconut cream is used in everything. Sixty percent of the normal diet is comprised of saturated fat compared to the typical western diet of thirty five to forty five percent fat, yet the islanders had less heart disease and less blood cholesterol. Diabetes, and colon cancer were completely absent before the introduction of processed foods. Problems arise when you combine these high natural oil diets with refined sugars, and processed foods containing chemicals, additives and preservatives that wreak havoc on the typical Polynesian body type. Things like spam, and canned corned beef that use fake fats are dangerous, and should not be eaten.

Tip #6 Avoid these foods at all cost

High Fructose Corn Syrup

Refined sugar

Fake fats such as trans fats and partially hydrogenated oil

Artificial sweeteners and diet foods

Dairy

Soy products

If you are eliminating all processed foods you will not have a difficulty with most of these. Also avoid processed meats, such as bacon and deli meats as they can contain modified salts, sugars and dangerous nitrates.

Tip #7 Keep a food journal

You may be surprised at how much you eat, or how little. If you keep a journal, you will have an accurate record of how your body is affected by different foods. This is a very useful tool.

Obviously there are so many things you can learn that break down the very specifics of dieting techniques, but trust me, these simple techniques will work for you as they have for me. I have kept the weight off for six years now, and feel terrific. I do recommend that you do more research as I did, to learn everything you can about successful weight loss, and how it relates to you specifically. Don’t be disheartened by all the information that is available out there. A lot of the diet strategies and work out programs won’t work for us, but some of them will. Educate yourself, for knowledge is power. Nothing is more important than investing in your own health, and that of your family.

Posted in Uncategorized0 Comments

Technology, Multitasking, Stress and "Flow" – Critical Information You Need to Be at Your Best

“Your first and foremost job as a leader is to take charge of your own energy and then to help orchestrate the energy of those around you.”

Peter F. Drucker

“We must always change, renew, rejuvenate ourselves; otherwise, we harden.”

Goethe

Are you busier than you have ever been and enjoying it less and less? Do you end up too tired and frustrated at the end of the day to enjoy your evening or your “down” time? Is there any down time any more? What follows is what I think is the most critical piece of information that you can incorporate into your life in the coming year, both to buffer yourself from an exceptionally stressful environment, and, to excel in your performance and productivity.

Since 2001, when researcher Joshua Rubenstein, Ph.D. from the Federal Aviation Administration, and David Meyer, Ph.D. and Jeffrey Evans. Ph.D. both from the University of Michigan, published their groundbreaking research in the Journal of experimental Medicine, we have known that multitasking has its problems. In their work, they demonstrated that shifting mental gears costs time, especially when shifting to less familiar tasks.

To better understand executive control or the “Inner C.E.O”, the researchers had groups of young adult subjects switch between tasks of varying complexity (such as solving math problems), and measured the speed of their performance. In all cases, their measurements indicated that the subjects lost time on tasks, actually getting less done than if they were doing the tasks separately, and, it took them significantly longer to switch tasks when they were of greater complexity or unfamiliar.

Since this time, a sizable body of research has developed demonstrating similar losses in productivity and performance resulting from multitasking. Even more worrisome, some recent studies have shown that multitasking increases the levels of certain stress hormones, particularly cortisol and adrenaline, which on a long-term basis wears down our bodies’ systems, increasing our risk of many serious health problems and causing us to age prematurely.

In the last eight years since this initial research was published, challenges to our personal time and to our work life balance have increased exponentially. Along with ever more complex technology and its increasing availability have come increased expectations of our personal availability. These advancements in communications technology have allowed us to be available at any hour of the day on any day of the week, and the continuously expanding global nature of business has further fueled this demand. Most recently, the depressed economic conditions and related deep cutbacks in staffing have left us, almost everywhere, with fewer people and longer working hours.

The pressure to multitask is great. In many organizations it has become the norm, yet as mentioned above, the costs can be enormous. The illusion of speed and doing more with less time is very appealing, but it is usually only an illusion. The loss of quality of performance is high, but not nearly as high as the potentially devastating long-term costs to health due to increased stress and to personal and family relationships as a result of never being fully present.

What’s the cure for over reliance on multitasking and its subsequent consequences? I have recently heard the term “continuous partial attention” in describing what is more and more typical of our behaviors today and I find it to be distressingly accurate.

Several examples:

– At an important meeting at a local high school which would have a significant impact on the student’s future, the student noted afterward that the principal had spent the entire meeting (nearly and hour and a half), texting under the table.

– At a recent lunch meeting with another executive coach, while responding to his question, and reaching for a bite of my salad, I looked up to see him checking his e-mail on his new phone.

– A high-level job applicant told me recently that his interviewer (and prospective boss) had taken three phone calls and carried on three complete phone conversations about (apparently) non-urgent topics, while he sat there.

– Numerous clients have told me that they regularly answer business, e-mails, faxes, or phone or text messages from home and while on vacation.

– Nearly as many have complained about their spouse or partner “disappearing into e-mail” long into the evening and on weekends, effectively eliminating any “family time” or “couple time.”

What’s the most important piece of information I can give you as you start 2009? See the three strategies below:

1. Limit Multitasking. Set up clear boundaries for yourself for work and non-work activities time. Shut off electronic devices at defined times, and teach co-workers what is “an emergency” that would warrant them contacting you after-hours. If you are in a leadership role, model this for your staff and the organization, and communicate clearly what you are doing.

2. Be fully present. Whether it’s with a child, a spouse, a co-worker, or an employee, make a conscious choice to be present with them without interruptions from other technology and tasks. With colleagues and staff, this should be as often as they need your attention for work-related activities. For family and significant others, this needs to happen every day.

3. When you work, WORK! And, when you play, PLAY! In “The Power of Full Engagement” by Jim Loehr and Tony Schwartz they repeatedly make the point that the key to high performance is managing energy not time. They make the case that alternating periods of intense effort (or work) with periods of complete renewal (or relaxation and “play.”) is necessary for continuing health, high performance and productivity. In addition, many researchers have shown that one of the greatest predictors of happiness and one of the most potent protectors we have against the negative effects of stress, is being frequently in the state of “flow.” In other words, being totally absorbed in an activity, so much so that we lose track of time. This is impossible while multitasking. And, the deep recovery needed to do our best work is impossible if we never fully allow ourselves to fully relax and “play.”

I urge you to implement these three strategies in the coming year. Buck the trend toward “continuous partial attention” and watch the change in yourself, your organization and others around you.

Posted in Uncategorized0 Comments

Repcillin Review – A Warning About Repcillin Crocodile Skin Treatment

This review of Repcillin Natural Crocodile Skin Treatment includes an honest first hand opinion of this eczema and dermatitis treatment from someone who has used the product. This review is the view of the ointment from someone who has suffered from eczema all their life and has used many treatments to overcome their skin problems. Read on to find out if this product can help you to cure your skin ailments.

Repcillin is quickly sweeping over the world as a natural alternative to steroids in the treatment of eczema, dermatitis and other skin problems. It reports to be being able to be used for any age group from young babies, infants, teens, adults and the elderly.

Repcillin Balm contains 18% Crocodile Oil, Crocodylus niloticus, which is the ingredient that gives this treatment it’s potency. Crocodile Oil is a powerful natural anti-septic and anti-inflamatory. As the name suggests crocodile oil is extracted from crocodiles.

I first used Repcillin after suffering eczema for over twenty-five years. I had used steroid creams and lotions almost my whole life to keep flare ups and outbreaks at bay. When I first used Repcillin I was dubious about why a natural balm could cure my eczema when modern powerful drugs had not managed in such a long time.

I was pleasantly surprised when the first day after using this treatment my eczema started to calm noticeably. The itchy feeling was gone my skin felt smooth though still looked red and the discomfort of the eczema was elevated. I continued to use the treatment and within one week my eczema was all but gone. My skin was almost completely healed and the itch and discomfort were completely banished. I was astounded at the results and when I discussed this with my doctor he was similarly impressed. Although he had read in medical journals about the effects crocodile oil can have on damaged and diseased skin he had never seen the results for himself and was very satisfied with the results.

As a warning I do not say I am cured of eczema, I still suffer from occasional flare ups. I do not believe this balm will completely cure any skin condition, but when I do suffer relapses I always treat with Repcillin and the flare up is eradicated within a few days.

Crocodile oil is thought to be an important drug for the future and many dollars are being spent each year in research on this powerful cure for skin ailments. It is believed the oil may even be used in the defence against the spread of MRSA which is a bacterium responsible for many nasty infections.

Posted in Uncategorized0 Comments

Itchy Scalp and Thinning Hair? Tips and Advice That May Help

The other day, I received similar emails from both a man and a woman who described having an itchy, tingling scalp with hair loss that seemed accelerated and was accompanied by thinning.  Both wanted to know what they could do about their scalp (which hopefully would also help the hair loss.)  In truth, there are several reasons that these two things occur side by side or simultaneously.  I will discuss these things in the following article.

The Most Common Cause For An Itching Scalp Accompanied By Shedding Or Thinning Hair: By far, the most common cause for this condition is an over reaction to your scalp to the androgens that are on it.  Now, this may be a sudden onset of symptoms because either your hormones are changing, the androgens are increasing, or your sensitivity to the androgens is increasing.  All three of these things generally occur with age.   And, these things tie into genetic or androgenic hair loss, meaning your standard, run of the mill, patterned baldness or thinning.  Sometimes this is patterned (typically with more loss happening at the temples, crown, or top) or it can be more diffuse (especially in women.)

The treatments depend on how aggressive you wan to be and how bad the thinning really is.  Some people will only seek relief for the itching.  Tea tree oil is good for this as are anti inflammatory shampoos.  If you want to address the thinning, you will need to address the sensitivity at the follicles. However with that said, you will want to try things gradually and you should be very careful about any treatment that can affect or change your hormones, as hormonal vulnerability might just be what caused this. I often recommend starting with things that are placed on your scalp rather than going internally and taking things into your body.

Itchy Scalp Accompanied By Telogen Effluvium (TE):  Sometimes, for whatever reason, your follicles will go through a shed or a sort of spring cleaning.  This can occur, again, because of changing hormones, changing medications, illness, stress, and many other things.  Often, you will get shedding that will sort of run its course, and hopefully, end after a few months.  In the meantime though, since so many follicles are being shed out at one time, you can get a tight, itchy, or painful scalp while this is happening.

Now, sometimes, the thinning is caused as a result of the shedding, but sometimes miniaturization takes place. What this means is that your hair is growing back thinner and finer as the result of being affected by the androgens that I discussed above.  If your regrowth looks fine though, you’re typically over the TE hump and can just focus on reducing the inflammation of your scalp.

Other Considerations: Dermatological Conditions Of The Scalp: Sometimes, your scalp itches or looks angry because it’s having some reaction due to injury, allergic reactions, yeast, infections, or products that are injuring it.  This is typically something that your dermatologist can pinpoint with a sun lamp.  Sometimes, you will have reactions on other parts of your body other than the scalp.  You might see sores or bumps on the scalp.  Ask yourself if you have changed products or regimens. Thinning with these conditions is somewhat rare, although I have heard of this happening.

Posted in Uncategorized0 Comments

The Basics of Pipe Welding and How to Quickly Improve Your Pipe Welding Skills

Pipe welding requires a lot of patience to learn but if you follow three rules you will find your welds will improve in just a few hours of practice. The three rules are:

  1. Always find a comfortable position that you are able to sit, kneel, or stand with a good view of the weld joint.
  2. Whenever possible lean on the pipe or anything else that will stabilize your body and hands.
  3. Relax and never rush into welding the pipe.

Comfort is the key to welding pipe. Before jumping into the weld, find a position that you are able to sit, kneel, or stand comfortable without getting any cramps or shaking. I hate to say it but welding pipe is a lot like yoga! Many welds require the use of odd body positions and you must be able to hold them for the time that you are welding. When finding a body position you need to get comfortable and then visualize making the weld. Practice the weld without actually welding. This will prepare you mentally and physically for the position you will need to be in. At the same time it will expose any areas of the pipe that may give you trouble accessing before the actual welding of it.

Lean on anything to stabilize your hands is one tip that will improve the appearance of your weld instantly. This is extremely important when taking an on-site job test or pipe welding certification. On-site pipe welding tests are typically done with short pipe coupons and many times they get to hot to lean on. The solution in this case is to use a vice grip or C clamp to lock onto the pipe. This will give you something that is not burning hot to lean on and at the same time give you full control over your welding technique.

Patience and relaxing are the golden rules when welding pipe. Rush a weld and chances are you will either make a less than perfect weld or even get fired for poor quality. If you ask anyone who has been welding pipe for a long time they will tell you to always take your time.

Posted in Uncategorized0 Comments

Does Power 90 Work? An Honest Review

In 2001 personal trainer Tony Horton released 'Power 90' through Beachbody, a fitness company dedicated to delivering at-home workout routines. Power 90 was so successful that in 2004 Tony Horton released P90X, a program that has gone on to sell 2 million units, becoming a household name and favorite celebrity workout. However, even as P90X claimed the spotlight, Power 90 continued to sell, and today remains one of the most popular at-home fitness programs on the market. In this article we ask: has Power 90 remained a relevant workout? Can it deliver outstanding results? Has it not been superseded by P90X?

First a brief overview of the Power 90 workout itself: mean to take 90 days, the workout is designed to pass you through 4 stages of gradually increasing intensity as you cycle through six distinct workouts contained on 2 DVD's. These workouts consist of two 'Sculpt Circuit' workouts, two 'Sweat Cardio' workouts and two 'Ab Ripper' routines. The onus is on the user to decide when they are ready to transition from one difficulty level to the next; Power 90 clearly states that you need to listen to your own body and progress at your own rate.

The actual workouts are quite brief. The longest runs at Sculpt and Sweat workouts range from 29 to 42 minutes, while the ab routines are very brief, ranging from 4 to 6 minutes. Anybody familiar with the P90X workout will recognize the components that go into each of these routines. Sweat Cardio begins with yoga as a warm up, and then continues into a variety of cardio exercises including martial art strikes that culminate in a stretch / yoga cool down. The Sculpt Circuit also begins with some stretching and light yoga, and then proceeds through a weight resistance routine that is demonstrated with both free weights and resistance bands. As such, they progress through a mix of different styles and workouts in their 40 minute durations.

What is immediately apparent upon watching these workouts is that they do not have the intensity or production values ​​of P90X. The setting is a bland, featureless studio space and you will definitely want your own music playing to keep you pumped. The workouts themselves are simply not as extreme as those in P90X, given that not only is their duration brief but the actual exercises will fit within the upper reaches of most people's comfort levels.

Is this a bad thing? No. Of course having a beautiful stage with all the props and effects such as P90X boasts of is more impressive, but that has nothing to do with the quality of the workout. The only effect such a cheesy setup has is to make it more difficult to take the workouts as seriously. However, anyone who is serious about getting physical results should be able to look past this early iteration of a Beachbody product made when the company was still young, and focus on the exercises themselves.

It is important to note that P90X and Power 90 are meant for different audiences. P90X is literally an extreme program, and should only be attempted by those in already good physical condition. This is not meant to be a provocative statement designed to sting your pride and goad into 'manning' up, but rather the plain truth. P90X is very, very hard, and just as somebody setting out on learning how to run should not adopt an Olympic marathon routine, novices and those who have not practiced in some time should not attempt P90X.

Instead, Power 90 is the perfect program for them. This is where Power 90's moderate intensity level is of value. While anyone can push their workouts while under this routine to their personal maximum and thus achieve greater results, Power 90 is a more flexible routine that lends itself to a greater variety of athletes and people.

In conclusion: the principles behind Power 90 are solid. If you follow the workouts and the nutrition guide for three months, you should achieve impressive results. The degree of results will depend on your dedication and effort; Power 90 will tell you how to achieve them, but it will fall on you to do the exercises and eat correctly. Has it been superseded by P90X? No. It is the logical precursor to P90X, and should be seen as a challenging routine for all people interested in going from a beginning or mid-level of fitness to a more advanced position. What is required on your part is that you set aside ego and pride and ask yourself where you are at, and how best to achieve the results you desire. Some athletes can jump right into P90X, while the rest of us have to earn that level of requisite fitness. Which is exactly where Power 90 fits into the picture.

Posted in Uncategorized0 Comments

Five Keys to Increase Vertical Jump – The Pillars of a Successful Jump Program

So you want to increase your vertical jump? It's not that complicated, but it will be a huge help in all kinds of sports. Obviously, if you want to dunk in basketball or go to the net in volleyball, you need to get up high. Not your sport? Increasing your vertical jump will help in other sports. It will make you quicker off the barriers in track, give you explosive speed off the line of scrimmage in football, and build quick and powerful legs for skiing. But how do you jump higher? Here are five key components to a jump training program.

1. Plyometric Jump Workouts

Plyometric exercises consist of a stretch-lengthening phase, followed by rapid contracting. In plain English, this means that you shock the muscle and then immediately rebound. For jump training, research shows that the most effective exercise for increasing vertical leap is the depth jump or drop jump . In a depth or drop jump, you start out on a box, jump off the box and explode up with a maximum effort (after a nice warm up of course). Sports physiologists have tested many different heights of boxes, but somewhere around 10-12 inches is enough to get most of the benefit with a lot less risk of injury than jumping from a 20+ inch box. Some key considerations:

  • Quality not quantity . You're going to rest between each jump and you're not going to be doing a lot of jumps per session. Most importantly, want to measure every jump. Once you start losing height, stop immediately. You do not want to practice sub-maximal effort. You want to train yourself to go higher.
  • Not too often . Since you are doing maximum effort, you can not do this every day. Depending on age and base fitness level, 2-3 times per week should be about right.

2. Strength Training and Olympic Lifting

Power is the ability to develop force rapidly. Plyometrics works explosive power. Strength is the ability to develop maximum strength. For this, you'll want to go to the classics: squats and deadlifts. In all cases, paying close attention to the spine and avoiding any curvature is essential to your health . There is correlation between vertical jump and leg power on the one hand, and leg strength on the other, so you need to work strength to be your best.

Deadlifts, both straight and bent leg, are great exercises for strengthening the "dorsal chain", that is the muscles of your backside from the back itself through the glutes (butt) and hamstrings. Start light and build up over multiple workouts.

The traditional squad is a somewhat dangerous exercise and some of the top strength coaches, like Mike Boyle, recommend against it even for their pro football players. A safer alternatives is the front squat, where you rest the bar on your clavicle. This guarantees good form and inhibits you from curving at the spine or leaving too far forward and also challenges your core muscles. Leading coaches like Boyle and Gray Cook actually prefer single-leg squats. These are very safe, a killer workout and will reveal imbalances in your strength. I find it best not to go too low. Some people with poor balance may try to cheat and stay too high. So a good guide is to do it near a bench press bench and sink down until your butt just touches, but does not rest on the bench. If you're 6'10 "that may still be too low. Essentially, you want to go to where your height is parallel to the floor, but not too much further as that puts huge stress on the knees.

Once you're comfortable with these exercises, you're ready to move onto Olympic lifting. Studies have shown that of all the strength exercises, the power clean is the best predictor of the vertical jump ability. Ideally, you'll get proper instruction from a qualified trainer as this is a complex exercise, but there are some good instructional videos on YouTube as well. Essentially, a power clean is a deadlift that brings the bar all the way to the shoulders.

This requires building speed with your legs through the initial phase so that the momentum brings the bar past the hips and you can sink into it and get the bar on the shoulders. Please do not do a power clean from that description. I have longer descriptions on my website, but even better is to get an actual trainer to help you learn this exercise. The only point I want to make here is that, like jumping itself, the power clean is an explosive, compound exercise. Because of that, it works much the same pathways as jumping and overloads the muscles in the same way, so it is fantastic component for any jump training program. Did I mention that you should get proper instruction? Please!

3. Core Strengthening

Quick, what's the favorite exercise of Kadour Ziani, world-record holder in the vertical jump? Squats? Plyometrics? Nope. It's spiders. To do a spider, you lie on the ground face down, spread eagle in an X. Then you lift up so still in an X, you're on your fingers and toes. From there you can just hold it or even "spider" around, "walking" back and forth or going round in circles. It's a killer core exercise.

So what in the world does core strengthening have to do with vertical leap? Simple: core strength will give you rigidity in your torso. So when your legs generate that massive force you're building through plyometrics and strength training, you want to transfer that force into vertical leap, not dissipate in a wet-noodle body.

If you're not ready for spiders, you can start with front and side planks and back extensions. Front planks are basically like a pushup position, but you hold it at the top for 1-4 minutes depending on how strong you are. Side planks are like that, but turned 90 degrees, so your chest faces the wall, not the floor. In back extensions, you put your hip cushion with your feet under a roll on a Roman Chair. If you do not have one in your gym (I do not), you can use an exercise ball for your hips and put your feet under a dumbbell rack. And while you're on the exercise ball, turn over and do some crunches on top of the ball, which gives you a longer range of motion and a better workout that doing crunches on the floors.

4. Stretching and Flexibility

You should allocate some scheduled time every week to dedicated stretching and flexibility work. Ideally, you do not want to stretch a lot right before a jump workout. Why? Because it will temporarily weakened the muscle a little. Better to do a nice warmup and just a bit of basic stretching. But outside of your strength and power workouts, you want to work your flexibility by doing some extended sessions, as well as several sessions throughout the day. The best gains come from holding one position for a long time (1-2 mins) and then also maintaining that stretch with frequent refreshers through the day if your job or school schedule allows. The refreshers can be just 10 seconds with your foot on the back of a chair.

Why bother with all this? Two reasons. One, you do not want all that strength and power you've developed to be impinging because your body can not move as it should. Second, you also do not want your form to be messed up because of an inability to move correctly or because of an imbalance between one side and the other.

5. Proper Nutrition.

Obviously, you want to eat your veggies. Lots of broccoli. That's true whether you're training or not. If you're training hard, though, you want to make sure that you have adequate nutrition. Research is divided on the subject, but I take a multi-vitamin to fill in the gaps. More importantly, you want to get enough high-quality protein without too much fat. The best source of this is whey protein. The best deal I've found at this time (October 2009) is a 10-pound bag from NOW Nutrition ordered through Bodybuilding.com, but look around. As a general guideline, you'd like your total protein (including what you get from broccoli) to equal about 1 gram per pound of lean body mass (that is your body mass minus your fat mass). Ideally, you'll take this in through the day in doses of about 20 grams, since you can not utilize large amounts of protein and the excess protein in a dose will just get converted into fat.

One more tip: some research suggests that 20gms of whey protein taken without other calories right before bed can promote the release of human growth hormone during deep sleep. So that can be a huge booster for your recovery.

Conclusion

Remember, these are just a few key components to a successful vertical jump training program, but it's far far from exhaustive. You still need to use common sense and that means warm up before you exercise or else you're asking for injury, and get plenty of rest, otherwise your body can not recover and you will not make adequate gains. Remember, rest includes plenty of sleep as well as rest days after strength training.
Train hard, train smart, jump high!

Posted in Uncategorized0 Comments

What's Your Online Dating Beauty Rank? Take the Quiz!

Recently, I overheard my girlfriend Lisa leaving a babbling message on a guy's answering machine after a first date. Even though things went well, Lisa was a bundle of self-doubt and nerves as she talked herself into thinking he might not call again. I was dumbfounded at the confusing, negative voicemail. The long and short of it is that Lisa ended up spoiling things with this new man before they even got started.

Are You Sabotaging Your Love Life?

When I asked my girlfriend what that message was all about, Lisa shrugged her shoulders and said it was not going to last anyway. If I had been coaching Lisa, a beautiful, smart, funny, independent woman who is a great catch, I would have asked how she felt about herself before posting a profile on the dating sites.

To me, she had some clear barriers preventing her from letting things unfold naturally with a man. By all outward appearances, Lisa is a beautiful woman, but my guess is she does not feel quite so attractive on the inside.

Many people dating online think it's all about the profile photo (yes, that's important too) and profile. That's why many singles might overlook the importance of being emotionally prepared to date. Your inner chatter in your head and heart determines your potential for relationship success that begins with online dating.

Feeling strong, exuding genuine self-confidence, being ready to risk falling in love or getting rejected are all emotional qualities that create your unique inner beauty that often overshadows your looks.

It's a Chicken and Egg Thing – NOT!

A lot of women tell me they'll feel better about themselves after they meet a great guy. They're expecting a new man to make their life better or fill a void. With compassion, I explain to my clients how they are likely wasting time with this approach. You need to feel good about yourself first or it will be next to impossible to attract the quality man you desire. As a single woman looking for love, you are the only one who can turn this around.

Take the Inner Beauty Quiz

A quick way to know if you're emotionally ready for online dating is to take my Inner Beauty Quiz. Answer yes or no to the following questions.

  1. You feel upset when you have one great date and never hear from the guy again
  2. His texting for weeks shows genuine interest in you
  3. When a man is rude on a first date, it brings up anger from previous men you dated or had relationships with
  4. You email on the dating sites with men for weeks waiting to meet them
  5. You are in touch with 8-10 men, keeping them all going in case any of them ask you out
  6. When a man stops emailing before you get to meet, you feel sad and rejected
  7. When a man sees you twice, then stops calling and texting, you often wonder if it was something you did wrong
  8. When you go on a coffee date, you always buy your own beverage or at least offer
  9. On a first date, you share details about your ex or how hard online dating looks
  10. He flirts with you for months, so you know he must be interested

So how did you do? If you answered yes to five or more questions, take an honest look at your self-esteem and learn the method to know you are a great catch. Once you build this belief in yourself, so much of dating will come more easily, the rejection will sting less and you'll attract better quality men.

You may come up with your own ideas on what will get you there. Or you could take a short cut and get my free online dating tips. Once you know the strategies that work to help you find love online, you'll feel more in control and more confident. Knowing how this method for meeting men works best and what to avoid, as well as how to stay safe, is a game changer for single women.

Posted in Uncategorized0 Comments

Tinnitus and Exercise – 5 Reasons to Exercise Your Way to Tinnitus Relief

Incessant buzzing, hissing and ringing in the ears that affects every aspect of your life. Panic attacks, zero sleep and abject depression. A hermit like existence. Are you familiar with any of this?

Can you remember when your T. did not drive you absolutely batty? Maybe you’ve been told that there is no cure and you just had to “live with it”. There is a quick and simple way however to bring relief from tinnitus symptoms. In this article you will discover just why tinnitus relief and exercise go hand in hand-the 5 reasons to exercise your way to tinnitus relief.

1. Exercise lowers stress levels, one of the main causes of tinnitus noises. If you are subjected to stress through the death of a loved one, marital or work problems or money worries, bouts of tinnitus are often experienced. This is because the hypothalamus, responsible for producing the chemicals the body needs to function properly, is very susceptible to shock or grief. Sometimes this can lead to a breakdown between the ear and the brain, causing the sufferer to think he has heard a noise when he has not.

2. Exercise can strengthen the immune system. A strong immune helps each part of the body to work efficiently and prevents you form catching diseases such as flu or strep sore throat that could make your tinnitus symptoms worse.

3. Exercise improves your energy levels and helps you feel more positive about yourself. This means that you cope with your symptoms better.

4. Exercise pumps oxygen around the body, improving circulation and reducing blood pressure. If blood flow and oxygen is increased to the inner ear, you are less likely to hear tinnitus noises.

5. Exercise strengthens the whole body. The healthy and stronger you are, the less likely you are to hear excess tinnitus noises.

Having established 5 reasons just tinnitus relief and exercise go hand in hand, you’re probably thinking of exercise as long sessions in the gym. This is not necessary at all. It is recommended that you should try to get 30-40 minutes exercise three times a week. This exercise can simply a walk with the dog, a bit of gardening, a game of baseball with the kids or a gentle swim in the pool. If you lead a very busy life, you can still exercise your way to tinnitus relief by taking the stairs instead of the lift, getting off the bus a stop early or using the bathroom on a different floor at work. Exercise doesn’t have to be grueling. Before you start any exercise, it’s a good idea to have a check up at the doctor first.

It does not matter what kind of exercise you do, but that you make exercise a regular part of your daily routine. Tinnitus relief will then follow.

Posted in Uncategorized0 Comments

Page 1 of 2412345...1020...Last »