Fitness .. Black Friday Workout and One tip you should try

December 5, 2011 by  
Filed under VIDEO

I just found this health related video on YouTube … and thought you might enjoy it!

What I am going to do on Black Friday And a tip I have thought about doing to keep me motivated ….

Tell us what you think about this video in the comments below, or in the Battling For Health Community Forum!

UNICEF: “Women Deliver 2010” addresses maternal health and child survival

April 6, 2011 by  
Filed under VIDEO

I just found this health related video on YouTube … and thought you might enjoy it! NEW YORK, 4 June 2010 — UNICEF and other international leaders in maternal health and child survival will meet in Washington, DC next week to accelerate a global campaign aimed at reducing deaths of pregnant women and young children. Participants in the ‘Women Deliver 2010’ conference will seek more such commitments, with a focus on political, economic, cultural and technological solutions to the crisis in maternal and newborn health. UNICEF Executive Director Anthony Lake will join delegates in emphasizing that the Millennium Development Goals can be met only by investing in women — and that the 2015 deadline for the MDGs is achievable if funds are committed. MDG 5 calls for reducing the maternal mortality ratio by three-quarters by the 2015 target date, while MDG 4 aims to reduce under-five mortality by two-thirds. If current trends continue, however, the 68 countries covered in ‘Countdown to 2015’ will face a billion gap in funding for the maternal, newborn and child-health interventions needed to meet these goals.

Tell us what you think about this video in the comments below, or in the Battling For Health Community Forum!

Increase Fat Loss by Setting Goals

August 14, 2007 by  
Filed under OBESITY

By Ross Harrison

Setting goals is unquestionably one of the most useful ways to create and maintain high levels of motivation, but it only works if the goals are appropriate for your ability level. Goals need to be both challenging and attainable; otherwise they can hurt your motivation and impede long-term progress.

If you set goals that are unrealistic or unattainable, you may start feeling as though you are failing when you are actually making progress. For example, if your goal is to lose 5 pounds of fat in a week (unrealistic for almost everyone), and you end up losing 1 pound of fat, you think you failed and lose motivation. In actuality a 1 pound fat loss is realistic for most people and this achievement means you are on the way to reaching your ultimate goal.

On the other hand if your goals are too easy, you may complete every one but you won’t have a sense of accomplishment, especially after your initial successes. If you don’t feel as though you had to overcome an obstacle or apply more effort than usual, it will not increase or even sustain your motivation. In general the more difficult it is to accomplish a goal, the more motivating it will be. This is one reason why it is so important to choose the right goals.

In addition to having challenging yet attainable goals, you also need to have different types of goals, specifically short, intermediate, and long-term goals. You should start by figuring out your long-term goals, because they will determine your short and intermediate-term goals.

Long-term goals can be anything you want to achieve that requires effort over an extended period of time. They can take anywhere from a few months to many years to complete or they can even be things you want to work on throughout your lifetime. Goal setting is all about formulating a path to success and a long-term goal represents the end point of the path. You should always know where you want to end up before trying to figure out how to get there.

The next step is to develop intermediate-term goals, which should represent important milestones that occur on the way to reaching the long-term goal. For example, if someone weighs 200 pounds with 40% body fat and has a long-term goal of weighing 150 pounds with 25 % body fat, they could have intermediate-term goals such as weighing 175 pounds or getting down to 35% body fat.

Whatever your intermediate-term goals are, they should be important to you. They frequently involve doing things that you have not done for a while, such as fitting into a particular piece of clothing or achieving a physical feat (e.g. finishing a half marathon). Reaching these milestones will provide you with a sense of accomplishment and reinforce the fact that you are making significant progress towards long-term goals.

There is no universal rule about how many intermediate-term goals you should have, but if you expect to take a long time to reach your ultimate goal, you should have more intermediate-term goals. After you determine your intermediate-term goals, you should write them down in the order in which you expect to reach them. If done correctly you should have a good idea of what it will take to get from where you are to where you want to be.

For many people this is the first time where they really start believing their long-term goals are attainable, because they can visualize a path to success. The next step is then to estimate how long it will take to reach each of the intermediate-term goals. In general, intermediate-term goals can be spaced from a few weeks to a few months apart.

Now that you have long and intermediate goals, you need to create some short-term goals. These will make up the majority of your goal-setting program and they should occur frequently and be relatively easy to accomplish. Unlike your other goals, short-term goals are less about developing a sense of accomplishment and more about creating positive habits and taking the small steps necessary to reach your intermediate and long-term goals.

Additionally, short-term goals don’t have to be planned out far into the future, because they change frequently. Also, many of these goals will be reoccurring, such as drinking at least 8 glasses of water per day or exercising at least 4 times per week. Once the recurring goal becomes an everyday habit, it can be removed from your goal list, as long as you maintain the habit.

Short-term goals are also useful for stopping bad habits that will impair your results. It is a good idea to look at your intermediate and long-term goals and figure out the potential roadblocks in your path to success. Then create short-term goals to deal specifically with those problems.

For example, if you have trouble losing fat due to eating a lot of junk food before bed, try thinking of some simple things you can improve. If you typically sit down with a bag of chips and start eating, an easy change is to take a couple handfuls of chips and put them on a plate instead of taking the bag with you. This will improve portion control and decrease the calories that you store as fat. You do not have make drastic changes and over time you can become stricter. In this case, you could change your goals from 2 handfuls to 1 or even replace the chips with a healthier food.

Short-term goals should be specific. If you are trying to improve your eating habits, having goals such as not having any sugar for the whole day or not having any fried food for three days are much better than just having a goal to eat better over the next week. Having specific goals makes it easier to monitor your progress and determine if you need to change your goals.

Creating appropriate and effective goals requires thought and effort. It may be difficult at first, but once you figure out your initial long, intermediate, and short-term goals, making adjustments to improve them will be much easier.

Goal setting is without a doubt one of the greatest tools you can use for increasing motivation and success, but there is one additional requirement for goal setting to be effective. You must understand what is necessary to get from where you are now to where you want to go. Sometimes this is easy, but in the case of health, fitness, and especially fat loss, what you believe you need to do may be very different from what you actually should to do.

For instance, there are still many people who believe that the fewer calories they eat, the more fat they will lose. Cutting calories can help you lose fat, but if you do not eat enough, your body will stop burning fat for energy and burn muscle instead. This is one of the worst things that can happen if you are trying to achieve long-term fat loss. If short-term goals are created under the assumption that fat loss is maximized by extreme caloric reduction, then intermediate and long-term fat loss goals will probably never be achieved.

If you are knowledgeable about health and fitness, then get started right away and find out how much you will benefit from setting appropriate goals. Otherwise it would be a good idea to learn more about exercise, nutrition, and other topics that are integral to your success. You can take the time to learn on your own or you might want to hire a personal trainer, nutritional expert, or other fitness professional to help get you started.

Ross Harrison, CSCS, NSCA-CPT is a certified personal trainer, strength and conditioning specialist, and nutritional consultant who teaches people how to lose weight, get in shape, and improve their quality of life with exercise and nutrition. For more information or to sign up for his free health and fitness newsletter containing tons of useful information, visit

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Setting Weight Loss Goal

May 26, 2007 by  
Filed under OBESITY

By Mac C

Having a goal is vital. Without a goal, life is just dull and unmotivated because you don’t have anything that you want to achieve or obtain. So, what is your goal? Are you thinking of weight loss? If yes, you must have a proper goal and fitness plan to obtain your perfect figure.

To set a weight loss goal, always remember the basics ‘what, when, why and how’. First, you must determine the goal that you desire in a specific way. For instance, instead of setting goal like ‘I want to lose weight’, change it to ‘I want to lose 20 pounds’. This will give you a clear picture of what you are going to accomplish. Second, set a deadline for your goal. This is to prevent you from delaying the plans. Avoid from having an unrealistic timeframe. If the period is too short, you may put yourself into frustration when you fail to do it. Third, dwell on why you want that goal so much. Again, get as detail as possible, like you want to have weight loss so you can wear the beautiful dress on your birthday party. Finally, plan on how you are going to reach your goal. For example, exercise for 2 hours each day with your fitness equipment and replacing junk food with healthy food like fruits.

After having a clear view of your weight loss goal and fitness plan, it’s important to write it down. Get a big poster with your goal written down and paste it in your room or office. This is to ensure you see it everyday and push yourself to do it. Then, try to manage and separate your goal into monthly goals. They are more achievable when you break it into smaller targets. Write them down with your action plan and deadline on the calendar or planner. Every time you review it, you will be more focus with your goal. Besides that, you should also keep track of your daily exercise and food intake. For instance, how frequent you eat, the type of exercise you did, the duration and so on. This journal will be useful for you to examine your progress.

Sometimes, you may find it hard to carry out your weight loss goal and action plan. Review and determine whether it’s just your weakness or the plan is too harsh. If it is just your laziness, push yourself more and avoid the same mistake. However, if it’s about the plan, do not ignore it. Alter the plan a bit so you can move on. Do not stop at a point too long or it will ruin your whole plan.

A weight loss goal is easier to accomplish if you own some support. Be it your friends, family or lover, let them know what you are doing to gain support from them. However, if you get any negative respond, do not give up. Try to turn to online support group. Meanwhile you must be confident with yourself. Not believing in yourself is like putting a big stone in front of you. It will only stop you from marching towards your goal. Hence, you should boost your confidence. Get some motivational items for yourself like t-shirt, mug or pillow. Let it reminds you on your goal, and also encourage and motivate you not to quit easily. In addition, paste an anti-craving sticker to remind you not to drop into the trap of temptation. Besides that, motivational and inspirational stories may also help you in gaining some courage.

Finally, you must make sure you are determine and really strive for your goal as weight loss process requires consistency, discipline, confident and self control. If you have made it for the monthly goal, reward yourself with a gift. You may even give yourself a one day rest, putting your goal aside just for one day. On the other hand, if you fail to obtain the significant result you have longing for, remember ‘Rome wasn’t built in a day’. Be patient and put more effort into it.

Good luck for your weight loss goal and endeavors!

Weight loss is not an easy process. Gain more weight loss motivation and support, visit

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Create Easy Weight Loss Goals Suited To Your Own Lifestyle

January 15, 2007 by  
Filed under OBESITY

By Wayne Mcgregor

Instead of creating a normal goal for this year’s resolution like “I’m going to lose 10 pounds this year” it may be a good idea to create smaller but totally different goals. Using easy-to-achieve goals for each separate month may help you reach your final goal over the course of this year.

As an example you could say to yourself… “For this month I’m going to cut out chocolate”.

A goal like this should be much easier to achieve and require less of an effort. Saying your going to lose 10 pounds in 3 months will require a great deal of effort in many areas, exercise, food intake. etc.

When you hit each small goal it may help drive you to select another new simple goal, for example: “Every time I go to a restaurant I will choose the healthiest / low fat dish”.

Then for the next month it could be… “I will reduce the amount of bread I eat each day and substitute it for the healthier low calorie crisp breads from the health shops”

Then maybe…. “I will make up a fruit salad to place in the fridge and try to eat a good portion before a main meal”.

There are thousands of different, achievable goals you could make up, all relating to your own lifestyle and food choices. But, because they all require less effort and are less invasive to your lifestyle they should be easier to live with everyday. As these small goals all build up it will lead to some decent weight lost over the future months. The weight will also be lost at a steady pace meaning there’s a better chance it will stay off.

It may also pay you to understand the brain science behind goal setting. Understanding this aspect of the process may help you to figure out the what type of goals you should be selecting.

Here are some more ideas for small achievable goals:

Reduce the number of convenient packaged foods eaten for lunch.
I will substitute many of my takeaways for a Subway takeaway.
For the next month I will walk around the garden 3 times every morning before breakfast.
I will get off the bus one stop before the normal destination and walk the extra distance.
I will clean out the garage this month, then the basement next month.
I will wash the car more frequently.
I will get a dog so I can walk him everyday.
For this month I will eat little and often to try to reduce my stomach size naturally.
For this month I will do 3 sets of sit ups and press ups every other day.
I will buy more fruit and place it in the sitting room so it’s visible when I get hungry.
I will stretch everyday for ten minutes.
I will take a cold shower once a week to help burn more calories.
I will cut out alcohol during the week.
I will eat more berries.
For one month I will snack on raw vegetables before a main meal.

Try to use your head and think before selecting any goal. Try not to do too many goals at once, take your time and get it right. Try to make next year’s resolution NOT a weight loss resolution.

Wayne Mcgregor has a degree in nutrition and dietetics, a diploma in fitness training, and a wealth of experience in helping people to lose weight and build muscle. His website provides hundreds of free weight loss articles, sample diets, tools and charts of calorie content of different foods.

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How Every Gym Teacher Can Combat Childhood Obesity With Almost No Money

January 4, 2007 by  
Filed under OBESITY

By Rick Osbourne

Thinking back over the seventeen years I spent teaching Physical Education and coaching various sports, one thing stands out to me as I read more and more about the obesity epidemic that’s stalking our nation’s kids today. During those years I noticed that kids who could perform pull ups were never overweight. And kids who were overweight could never perform pull ups. Now I know you don’t have to be a gym teacher in order to see that. It’s common knowledge. It’s so common in fact that I think we’ve overlooked it as an incredibly simple solution to childhood obesity. Let me explain.

Every Gym Teacher Knows What I’m Talking About

From this simple observation that at least every other gym teacher in the nation will recognize, I drew the following conclusion. Start young (i.e. grades k, 1, and 2) before they’ve had a chance to gain much excess weight, and teach them to be able to perform at least one pull up. Then teach them that as long as they maintain the ability to perform at least one pull up, they can never be much overweight. Furthermore, the more pull ups they can do, the leaner and stronger they’ll be, naturally.

Now Hold Your Horses…

“But hold your horses here,” you say. I can hear it all now. “How am I going to teach my students to do pull ups when 90% of them completely despise the exercise, and whenever possible, they avoid the pull up bar like the plague? This not the military or a police academy where you can force the participants to do pull ups. This is a school. How can I teach kids to do something that they’d never practice? And even if they wanted to practice (which they don’t), most of my students can’t do pull ups, so they couldn’t practice even if they wanted to.”

So How Do You Teach Kids To Love Doing Pull Ups

These are of course good questions and I wouldn’t be writing this article if I wasn’t pretty sure that I had a good, quick, and practical answer in hand. So here goes. The solution to the problem is to use a height adjustable pull up bar which you can create inexpensively by hanging a chain (one inch links) solidly from a height of ten feet (picture it attached to a basketball backboard), so it reaches down to approximately three feet from the floor. This will accommodate the required height adjustment for all kids.

Now using a snap hook and a center mounted pull up bar, you can attach the bar to the chain at any height you choose. You can raise and lower the bar at one inch increments, which will allow every student in your class to find a level where they can perform at least eight LEG ASSISTED PULL UPS. That is to say you can find a level where every student succeeds in front of their peers. Failure is not part of this program.

Student’s Inch Their Way To Success

The strategy is to allow students to work out two to three times per week and increase their repetitions from eight to nine, ten, eleven, and twelve reps. When they can do twelve repetitions at a particular height, you move the bar up one inch and begin the whole eight to twelve rep routine all over again. What you’ll witness is kids “inching” their way up the chain over time, until eventually they run out of leg assistance. At that point they’ll have learned to do real live pull ups, a feat that most of ‘em could never do before you took the time to teach them how.

Emphasizing Self Competition

It’s important to emphasize self competition over competition with other students. Every student is different, and they will start at various starting points and finish at various times. But the key ingredient is that each student makes visible progress regularly. It’s important they see that they are better this week than last week, better this month than last month, which means that if they persist, they will reach the goal of being able to physically pull their own weight.

Some Will Need To Make Adjustments

Now in order to reach this end goal, some kids will have to adjust their nutritional intake and lose a little weight. Others may want to add some calorie burning aerobic work to accomplish a similar goal. And still others may want to experiment with the time of day they when work out, or the amount of sleep they get at night. Regardless, encourage them to do whatever they need to do (short of anabolic steroids) to get their chin up to the bar without needing of leg assistance. Interestingly enough, you will find that the kids will make those adjustments naturally, on their own because when it’s presented right, public success is built into the program right from the get go. And as successes are piled on top of successes in very thin slices, they add up to big successes, and the feeling that they can try something a little bit harder in front of the other kids and still expect to succeed will become more and more prevalent and resilient with each new workout.

Self Confidence Will Win The Day

Before you know it, the self esteem and self confidence that comes from succeeding in public will be visible in the way the student approaches all kinds of new tasks, from the pull up bar to memorizing their multiplication tables. When that “yes I can” attitude is firmly in place and has permeated every pore, you the gym teacher will have done much more than giving them a functional tool with which to avoid obesity for the rest of their life…which in itself is no small feat today. You will also have given those students an inner strength that will carry them through school, through the workplace, through the ups and downs of modern day family life. You will effectively give them the green light that will help them battle their way through the challenges that life inevitably offers, and the persistence to come out the other side with a smile on their face and a cup half full instead of half empty. And if you do, you will be the best teacher these kids will ever know. Not too bad for teaching kids to do pull ups, wouldn’t you agree?

Beginning of Side Bar

What Should The Gym Teacher’s Goal Be?

I suggest that you find a starting place for every member of your class at the beginning of the school year. You’ll discover right off the bat that some will be able to do regular pull ups, while others will need to use the leg assisted technique to learn how. With this thought in mind, the gym teacher’s goal in my view should be to monitor the percentage of kids who can do regular pull ups, and to make sure that percentage is always going up. For example if ten percent of your class can do real live pull ups at the beginning of the year, it would be great if fifteen could do it by semester time, and twenty percent by the end of the school year…although you may do much better than that. In short, the closer we get to having all students vaccinated against obesity by maintaining the ability to physically pull their own weight, the closer we will be to winning the war on obesity.

End of Side Bar

Rick Osbourne is a Chicago based freelance writer who currently serves as Executive Director for Operation Pull Your Own Weight, an informational web site dedicated to showing parents and educators how to naturally immunize kids against obesity for a lifetime without shots, pills, or fancy diets to get the job done. If you’re interested in knowing more about www.childhood-obesity-prevention.comchildhood and obesity or www.childhood-obesity-prevention.comobesity in America check out the web site at Rick can be reached via email at or by phone during business hours.

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NOTE: The contents in this blog are for informational purposes only, and should not be construed as medical advice, diagnosis, treatment or a substitute for professional care. Always seek the advice of your physician or other qualified health professional before making changes to any existing treatment or program. Some of the information presented in this blog may already be out of date.