Monthly Archives: February 2015

5 Fab Tips For A Flat Belly

By Jon Allo

The reason why you have excess belly fat on your body is due to the fact that the amount of calories that you are consuming is greater in number than the number of calories that you are burning. You have to turn this the other way round if you want to get a flat stomach. In other words, increase the number of calories burnt than have been consumed. Here are 5 top tips to help you get a flat belly.

1. Build Muscle.

Muscles burn more calories, even while they are at rest. Lifting weights or resistance training helps to build and tone muscle but it will not turn you into a bulky bodybuilder. Body builders use a very particular exercise regimen and usually take muscle enhancing supplements to get their bulky body shape. Your resistance training routine to get a flat stomach should focus on training the largest muscle groups of the body like the legs, back, and chest.

2. Eat Less, But More Regularly.

According to nutrition experts, consuming around five smaller and healthy meals everyday is a lot more effective to burn calories. This is because, every time you eat, your digestive system will burn food and in the process calories will also be burnt.

3. Cardio Workout.

You do need to include some cardiovascular activity to increase your heart rate, condition your lungs and stay healthy. But if you spend hours on the treadmill or stationery bike at the same continual pace, it is not going help you get a flat stomach so that those abs muscles start to showing. To burn fat but to get the maximum results from your cardio exercises, use interval training where you alternate between high intensity exercise with low intensity recovery periods.

4. Eat Foods That Help You To Burn Fat.

There are certain foods that do help you to burn fat. Foods like spinach, cucumber, tomatoes, carrots, watermelon, berries and apples are high in water and fibre but low in calories. Cruciferous vegetables, like brussels sprouts, cabbage, cauliflower, broccoli, turnips and watercress actually contain nutrients that help fight elements that cause the body to deposit fat in the stomach area. .

5. Drink More Water.

When you want to get a flat stomach, what you drink is just as important as what you eat. Water has no preservatives, no sodium, and no calories. You can drink plenty of water without adding to your caloric intake. If you feel hungry, try drinking a glass of water first because the sensation of hunger and thirst are very similar. Drinking water can help you to feel fewer hunger pangs, so you’ll eat less and that will help you to get a flat stomach more easily.

Do you want to learn more ways to lose weight and get fit? Are you confused about healthy eating? Do you want to know the best workout techniques to get the results you want? Get more nutritional information, the best exercise programs, fitness motivation and a FREE ebook with over 100 tips for losing belly fat here.

10 Top Tips To Lose Ten Pounds

By Jon Allo

If you want to lose 10 pounds (approx 4.5 kilos) it’s likely that those unwanted pounds were gained gradually over a period of time and you have to recognize that you will not be able to lose them in a few days. Here are 10 top tips for losing 10 pounds that will help you with your weight loss goals.

1. Choose Your Time Carefully.

Your efforts to lose 10 pounds have to start at a suitable time. If you get started when there is a lot of stress or other distracting factors in your life, there is more chances of failure.

2. Adjust Your Diet.

Eat more fruits and vegetables and try to add as much variety to your diet as possible. There are plenty of fruits and vegetables that are high in water, high in fibre and low in calories. Examples include spinach, broccoli, cucumbers, tomatoes, carrots, watermelon, berries and apples.

3. Monitor Your Progress.

When you track the foods you’re eating and the exercises you’re doing it becomes easier to remain accountable for your dietary patterns.

4. Do It With A Friend.

A great and fun way to help you stick with your plan is to lose weight for good is to do it with a friend. You can provide support for each other and track each other’s progress.

5. Have A Realistic Plan.

You have to set attainable goals for yourself. You’re not going to lose 10 pounds in a single day so don’t be in a huge hurry to lose the weight. The best way to lose weight is slowly than trying extreme quick-fix eating changes.

6. Listen To Your Body.

Most people usually eat the same amount of food at the same time every day. But is this what you need? Are you always hungry when you eat? Do you stop eating when you’re full, or do you eat all of whatever you’ve made?

7. Eat Slowly.

When you eat your food more slowly it will allow your body more time to signal to your brain that you are full. You don’t typically feel full until 20 minutes after you actually are full. This is why people get overstuffed.

8. Do Some Exercise.

Exercise must become a part of your way of life. You don’t have to spend hours every day in the gym. Just find an exercise activity that you enjoy and can do on a regular basis.

9. Control Your Portions.

You may be have difficulty trying to lose 10 pounds despite the fact that you are eating in a healthy way because you are still eating too many calories. An simple way to cut down your portion sizes is to eat from a smaller plate.

10. Cut Down On Alcohol.

Alcohol is extremely high in calories and is often consumed in significant amounts because it’s liquid. Have a glass of water between each alcoholic drink. This will slow down how much alcohol you drink and help you to feel full.

Losing weight and getting fit does not have to be difficult. For the best nutritional tips, the most proven exercise programs, fitness motivation and the whole recipe for fat loss with safe, natural and proven methods please click here.

How To Prevent Middle Age Weight Gain

By Jon Allo

Our metabolism slows down when we are middle aged and so does our body’s ability to burn calories. If we keep eating the same quantity of food our bodies will start to turn the extra calories into fat. The more overweight we get the less energetic and active we become. So how can we avoid middle age weight gain?

The solution is to have a weight loss plan that includes a combination of diet and exercise. A good diet will cut the number calories that you are taking in, while exercise will burn off calories that you eat.

What You Eat Matters.

As we get older, our bodies start to secrete less digestive enzymes. This changes how our bodies breakdown and absorb nutrients. Try to avoid foods that are high in sugar and fat. Fat contains more calories and is one of the main causes of midsection weight gain.

Eat more fruits and vegetables as they are low in calories and high in vitamins and minerals that the body needs, which, makes them quality calorie foods. There are many vegetables that are filled with fibre which are filling, low in calories and help digestion. For example broccoli, is a great food for your weight loss plan as it contains nutrients that help counteract other food elements that trigger the body to deposit fat in the stomach area.

What you drink matters too. Many times thirst feels like hunger, and instead of drinking we eat. Water is one of the few beverages that has no preservatives, no sodium, and no calories. Aim to drink a minimum of 8 glasses per day. If you find it difficult to drink just water, add in some freshly squeezed lemon or lime.

What You Do Matters.

Exercise helps your weight loss plan by improving your muscle mass and boosting your metabolism. The best exercises for weight loss are aerobic workouts and resistance, or strength, training.

Aerobic exercises work the heart and the cardiovascular system. When our heart beats faster the body burns more calories. The longer you keep your heart rate up the more calories you will burn. Aerobic activity includes things like cycling, jogging, walking and swimming.

Resistance, or strength, training focuses directly on the muscles. It increases muscle mass and when you do this, you also improve your metabolism. This means that your body will burn calories not only just during a specific workout bur even when it is a rest.

Do you want to learn more ways to lose weight and get fit? Are you confused about healthy eating? Do you want to know the best workout techniques to get the results you want? Claim your FREE ebook with over 100 tips to lose belly fat.

6 Benefits Of Walking To Boost Your Health

By Jon Allo

When it comes to your health, one of the main benefits of walking is that it is an easy, inexpensive and effective way of burning calories. Whilst most of the positive aspects of walking are physically health-related, there are some mental benefits of walking too. Here are 6 benefits of walking to boost your health.

1. It’s Easy To Fit Into Your Day.

You can easily fit walking into your day. For example, you can park your car a little further from work or get off public transport one stop early. It’s low strenuous form of exercise that can fit into your daily schedule and walking can be enjoyed by all the family.

2. It Helps To Control Your Weight.

The benefits of walking as a form of exercise helps to burn extra calories. A 15-minute walk after lunch at steady pace of 3mph will burn approximately 60-70 calories depending on your weight. While this doesn’t sound like much, it amounts to 300 calories over a 5-day working week. Add to that some walking at the weekend and you can see how the calories burned over a week can really add up.

3. It Aids Your Circulatory System.

When you’re walking your heart rate increases and this gets the blood moving around your body. When more blood goes to your body’s cells it gets more good oxygen into your body and more unwanted carbon dioxide and waste out. A strong circulatory system helps to lower your risk of heart disease and reduce your blood pressure.

4. It’s Good For Your Lungs.

Your lungs have to work harder when you walk to get air in and out. In the process, your lungs will gain capacity and become more efficient. More capacity and better efficiency helps your lungs to get more oxygen from the air and into your blood, and remove waste carbon dioxide from your blood into the air.

5. It Can Help Your Mood.

There are mental benefits of walking too. A walk after lunch can help you to clear your mind, relieve the any stress from the morning and help you to better prepare yourself for the work you have to do in the afternoon.

6. Boost Your Brain Power.

The benefits of walking also directly effect your brain. The brain functions better when your blood has flowed more throughout your body, you have more oxygen and less carbon dioxide in lungs and you’re less stressed. The positive effects carry over for hours after you are done walking.

Do you want to learn more ways to lose weight and get fit? Are you confused about healthy eating? Do you want to know the best workout techniques to get the results you want? Get more nutritional information, the best exercise programs, fitness motivation and a FREE ebook with over 100 tips for losing belly fat here.

Chronic Stress And Acute Stress

Copyright © 2015 Herona Kim

Chronic stress vs acute stress – What are the differences?

Life in general can be pretty stressful, even for those of us who generally have things pretty good. Stress in general will affect all of us at some point in our lives, the only question is exactly how much, and exactly how will we cope with it? Firstly, not all stress is actually as bad as you may have realised, as stress actually serve as a motivational tool. If you have an exam coming up and you feel stressed about that, you begin studying for it. If you have had an argument with a family member and feel stressed about that, the stress may motivate you to actually resolve the issue. It is when stress in our lives becomes overwhelming and almost engulfs us that we need to address the issue. First off, not all stress is the same and there are actually a number of different kinds of stress, with two of the most common forms being chronic stress and acute stress. Here we’ll be taking an look at both of these examples of stress, and will be comparing the two.

What is chronic stress? – Chronic stress is arguably the most common form of stress that people experience in everyday life, and it is brought on by a number of different factors. The main cause of chronic stress is being constantly exposed to situations and surroundings where there is more challenge than you’re skill to handle or no balance of support, which in turn triggers the release of stress hormones. Sometimes known as long-term stress, it is often the result of an ongoing issue that has not been fully resolved. Working in a stressful environment for a prolonged period of time for example, or a traumatic experience during your childhood. Even though the experience may have been dealt with, the stressful feelings associated with the event may not have been fully resolved, where you consciously and unconsciously have perceived more challenge than support.

There are a number of symptoms associated with chronic stress, including: Abdominal pains, Loss of appetite, Stomach ulcers, Headaches, Chest discomfort, Disrupted sleep, Anxiety and Insomnia

Some of the most beneficial treatments for chronic stress include exercise, a healthy diet, visits with a counsellor, complementary health practioners or a friend. Environments that allow you to focus your attention, to direct or cultivate the stress energy into productive endeavours, can also benefit your wellbeing.

What is acute stress? – Acute stress is often short-lived, unlike chronic stress, and can actually serve as motivation, just as we touched upon previously before. This stress results from events such as a bruised or damaged ego, unpredictability, and feeling not in control. When the body releases stress hormones in these situations, they can actually serve as motivational tools to help us deal with a situation. Being mocked for being overweight and having our feelings hurt for example, is a form of acute stress. When we have our egos and feelings hurt, the stress hormones can motivate us to lose the weight, to get in shape, and to prove all of our doubters wrong. Acute stress often disappears once the issues have been resolved, and we know that it will, which only serves to motivate us to resolve the issue further.

Symptoms include:

Sweating, Heart palpitations, Dizziness, Nausea, Stomach ache, Temporary loss of appetite, Shortness of breath, Increased awareness of your surroundings.

Herona Kim helps individuals cultivate awareness and learning how to get relief from stress and allowing the body to melt tension away.

Who is Your Biggest and Worst Enemy?

By Chris Ford

This writing is an excerpt taken from the interview of Bill Bartmann, a self-made billionaire. This interview comes from inside the minds of mega achievers within Quanta. Quanta is a personal development company co-founded by Jim Britt and Jim Lutes, two world reknowed personal development experts.

In business there are enemies. First, let me tell you who the enemy is not. The enemy is not your competition. The enemy is not your tax man or government. The enemy is not your spouse. The enemy is not the bills as they come rolling in month after month. Your biggest and worst enemy is YOU.

Being successful in your business is not a coincidence. It does not happen by chance. Upon several discussions with very successful business owners, offline brick & mortor owners and online internet marketing owners, these 6 traits continue to exist over and over again.

These 6 traits exist in us already. You don’t have to buy them, you don’t have to subscribe to them, you don’t have to sign up for them, you don’t have to opt-in for them. You already possess them. The key is figuring out how to use them.

Per Bill Bartmann, these are the 6 characteristics of successful people.

1. You have to think BIG. If you want more than you have now, you have to think bigger than where you presently are. Give yourself permission to think big. You have met the enemy and he is US. Most people are just trying to survive, when you should be thinking THRIVE. The ‘ole saying ‘if you shoot for the stars and land on the moon’, you still have succeeded.

2. Believe in yourself. I’m not talking about an arrogant belief that your better than anyone else, or your smarter than anyone else. I’m talking about an inner belief that you have the skills, experience, and attributes to do what it takes to get your where you want to go. Believe you are unique and have the special skills you need and are capable of putting those skills to work for you.

3. Share the vision. When you have this big dream, big idea, big goal, tell everyone. Share what you want, share what you hope for, share your desires and dreams. When you do this one of two things will happen. The people closest to you that love you will help you or the people that don’t love you will laugh at you. Both of these are good. The people that laugh at you are great motivation.

4. Focus. Focus on your specific plan or goal. I’m talking about that one particular goal, not trying to achieve several things at once. If you do several things and not focus on one particular goal, you will probably wind up doing several things badly. Forget mult-tasking. Take that one particular task and perfect it. Don’t waste time trying to be good at several things. Everyone has a certain skill level to be good at least one or two things. Find yours, focus on it, and perfect it. Narrow the vision, narrown the target, and focus your skill and energy on that target.

5. Execute. It doesn’t matter how big you think, or how much you believe in yourself, or if you’ve shared your vision, or how focused you are if you don’t execute. Get off the couch and go take action. You will never have all the answers, but you have to use what you have.

6. Never Give Up. You will face obstacles. You will face challenges. You will encounter setbacks. You will have unexpected occurrences that will try and knock you down. But don’t give up, don’t ever give up. No matter if the obstacle was your fault or someone else’s, don’t quit. The only time you lose is when you don’t get back up.

As Bill, states these 6 traits are already within you. It’s how you use them that will determine your destiny.

Chris Doe Ford – do you know who your biggest enemy is? That’s right, it’s you. For more personal development information please visit visit my resource age at

Why The Ruling Elite’s ‘Dive and Conquer’ Principle Will Fail

By Paul A Philips

An escalating number of people are no longer accepting the general consensus of the masses. Instead they keep questioning those false or dubious authoritative tenets and hidden motives orchestrated by the ruling elite.

Many mass media outlets continue to experience further slumps in sales, suggesting some of this is proportional to the level of mistrust and lack of confidence given to them as truthful sources for reporting. How long will the meltdown last? Considering it is ruling elite owned and controlled I doubt if we’ll ever reallysee truthful courageous journalism emerging from mainstream media.

While the same could be said about voting: The decline in voters suggest a growing lack of confidence in political parties as more people realize that the politicians have been bought off, in the pockets of corporations and bankers…

The statement made by 18th century German philosopher Arthur Schopenhauer “All truth passes through 3 stages. First, it is ridiculed. Second, it is violently opposed. Third, it is accepted as being self-evident” has never rung so true for so many.

Consistent with the principle behind Schopenhauer’s statement we are nations divided by opinion on global governance:

There are those having realized the truth, that we have been massively deceived by the ruling elite using their mass media outlets and puppet politicians for their New World Order enslavement agenda trying to con us into the ‘illusion of choice…’

Then there’s those on the other side of the dividing fence who ridicule and may even violently oppose anything other than ‘everything’s fine that global governance is acting in our best interest…’

I have found that those having rigidly chosen the latter display certain behavioural characteristics. When mentioning the conspiracies related to the ruling elite’s dark agenda they may:

1. Invalidate or ridicule with little or no knowledge of the subject matter

2. Have strong opinions NOT based on fact

3. …be unreachable: No matter how knowledgeable you are, eloquent, or good at communication when dealing with that person’s idiosyncrasies… they simply just don’t get it

4. Forcibly refuse to listen (in denial?)

5. Use force or even violently oppose any related peaceful activism

-You know the types?

We know, as history has shown, that no matter how long it takes truth has stood and will stand the test of time. What I’m saying here is that many who had displayed the above characteristics have eventually listened to reason and they then saw the light. Yes, as Schopenhauer would say, they accepted the truth as self-evident.

This is indeed encouraging. The ruling elite’s ‘divide and conquer principle,’ to keep the masses ignorant; divided and against each other by false pretexts and opinions… and not seeing the ‘big picture,’ will fail.

Doomed to fail because as more and more people wake up and discover the self-evident truth, this will in turn create a major turnaround: The mass consciousness awakening when reached a certain threshold number will be enough to influence the outcome and give rise to a totally different world to the miserable tyranny planed for us by the ruling elite.

-There’s never been a time other than now to be part of the team of conscious co-creators of the new paradigm experience!

If you liked reading this article then go to for more related articles, blogs and videos… including a free download PDF entitled ‘The Greater Way and the New Paradigm Experience’. Hosted by Paul A Philips. One again the link is:

How Focussing On The Negative Can Transform Your Life!

By Paul A Philips

It always amuses me when I hear people labelling something as ‘negative’ with all its connotations. As if the negative is something to be ignored or dismissed. Do these people, especially some of those new agers think that negative things will all go away if ignored? That by focussing on the positive will bring about a complete turnaround? What about the old adage, what you resist will persist..?

No. Labelling, invalidating or dismissing something merely as negative may mean that you have missed the point: For example, if I told you that your kitchen is on fire, would you then turn to me and say something in the way of “Oh, you’re talking so negatively. I was happy until now…” Of course you wouldn’t say something so absurd. No, instead you’d try and do something about it. Let’s say you’d race into your kitchen and instinctively try and put out the fire. After putting out the fire, say it was caused by a frying pan with oil; you would indeed then thank me for putting your attention on this.

-The point I’m making here is that many things going on in the world related to unfairness, injustice, greed, lies and deception… will continue until humanity focuses on this inhumanity and seriously does something about it.

Many of these things have got this way because of people’s stand down behaviour, ignorance and apathy… As Einstein said in so many words; the world’s full of danger and the most dangerous people are those who do nothing about it. It’s not just a case of ‘getting off one’s backside…’ but also a discerning ability is needed and to listen to the heart.

Deep inside you have an inner voice coming from your inner being. When this inner voice talks to you it says do something with your life. That inner voice can be quite specific, related to, say, doing things that contribute to others, turning things around related to those negative connotations; unfairness, injustice, greed, lies and deception…

The same above principle applies in relationships. A sudden realization of the negative and a willingness to confront is an opportunity for making the necessary changes for a turnaround.

Negativity is just an interpretation of what’s occurring out there for you. Negativity either controls you or you control it. Given certain situations, which one will it be for you?

Do things have to be perceived as negative? No, you have a choice. Choice is part of what makes you human. In many cases, you have the choice of, instead of instead perceiving something as negative, get it on the level that everything is just the way it IS.

Is-ness is the key: Ultimately there is no such thing as positive or negative. Everything is just the way it is. This observer mode viewpoint can put you in an empowering way of being.

-This is how focussing on the negative can transform your life!

If you liked reading this article then go to for more related articles, blogs and videos… including a free download PDF entitled ‘The Greater Way and the New Paradigm Experience’. Hosted by Paul A Philips. One again the link is:

5 Ways To Improve Your Weight Loss Exercise Plan

By Jon Allo

When you start to exercise to lose weight you will get more effective results if you have a clear weight loss exercise plan. If you just do a few activities here and there without any focus, you may lose a few pounds only to put them straight back on again in a few weeks or you may find that you get no results at all and give up. Here are 5 tips to help you when you exercise to lose weight.

1. Crunches And Sit Ups Don’t Burn Belly Fat.

Doing loads of crunches and sit-ups are not the best exercises to lose belly fat. Crunches and sit ups tone abdominal muscles, but you need to burn off the fat that covers those muscles first. That means you have to do fat burning exercises, like resistance and interval training and control your calorie intake.

2. Monitor Your Workout Intensity.

Just because you sweat when you exercise to lose weight does not mean that you are actually burning fat. When you sweat your body is reacting to heat and is trying to cool down and it could just be the result of working out in a hot room than from a particular exercise routine. The true gauge of your workout intensity and optimal fat burning is your target heart rate. Use the heart rate monitor on your gym’s workout machines or your own heart rate monitor to gauge how hard you’re working out.

3. You Don’t Have To Exercise For Hours At A Time

Performing shorter bursts of very intense exercise, followed by short periods of rest for 15 minutes even once a week is a more effective exercise regime to lose weight than doing an hour of traditional cardiovascular exercise three times per week.

4. Include Resistance Training In Your Workout

Muscles burn more calories, even while they are at rest and if you’re going to exercise to lose weight you need to include resistance training, or weightlifting, into your workout routine. Many women worry that lifting weights will make them look bulky. But lifting weights helps to build strength, tone muscle and you will not turn you into a bodybuilder.

5. Avoid Long Cardio Sessions

Many people like to do cardiovascular exercise exercise to lose weight. To get the maximum results from your cardio exercises, use interval training where you swap between higher intensity exercise with low intensity recovery periods. For instance, if you’re on a treadmill machine, change the pace and incline regularly during your exercise session. Spending hours on the treadmill or stationery bike at the same rate and pace is not going to get you results if you want to lose fat.

Losing weight and getting fit does not have to be difficult. For the best nutritional tips, the most proven exercise programs, fitness motivation and the whole recipe for fat loss with safe, natural and proven methods please click here.

Think Positive

By Jessica Rector

Do you approach the year with trepidation or excitement?

The thoughts that play in your head for this New Year are probably the thoughts that play in your head on a daily basis. Are you scared or thrilled? Are you hesitant or joyful?

What plays in your mind for this New Year may be a reflection of what plays in your mind every other day. What are you saying to yourself?

Think of how you start your day, what’s the first thing that goes through your mind when you look in the mirror? I look horrible. I look a mess. I feel bad. I’m tired and exhausted. I don’t want to go to work. I hate my job.

All of these negative thoughts from the moment you get up affect the rest of your day. You carry these with you in everything you do. It creates your mood and once you’re in a “bad” mood, it makes it so much harder to get out of it.

Instead of all the negative thoughts you tell yourself a thousand times a day, think the opposite. I look great. I look hot. I feel awesome. I’m energetic. I want to go to work, because I enjoy what I do.

It’s just as easy to think of positive thoughts as it is to think negative ones. The amazing thing is when you think the positive ones, they will also help create your mood. You will have more joy creating a bigger bounce in your step and your head lifted a little higher. You will walk with more confidence and security.

You begin thinking you can do anything. Then you will take steps toward what you want and figuring out how to get it. Before you know it, months will pass and you’ll be meeting your goals, one by one and in the process watching your dreams come true.

So when your days starts off with negative thoughts or when you find your mind drifting toward being Debbie Downer, train your mind to think of the opposite. It’s all about training your mind and creating the habit of thinking positive. When you continually and consistently do this, you’ll start reaching your goals and living your dreams.

Now that’s a great way to begin 2015….and I’m eager to see how this New Year unfolds for you and your family. Think positive, and watch how the world conspires to make it happen for you!

As a single mom and founder of The Single Mom Movement, Jessica Rector is determined to educate and empower single moms. Single motherhood affects everyone. You can Join The Movement, Become An Advocate, or Partner with Us. Do you feel isolated? CLICK HERE and never feel alone. Single moms CLICK HERE for FREE 50 Resources Every Single Mom Needs.