Seattle Miles

It’s easy to let January’s positive intentions slip. Here’s how to get things back on track and create some life changing habits…

Backtrack a few weeks. Bring yourself to the beginning of January, sucked in by all the excitement and hopes for a fresh start and a new you in 2010.

How much of that has faded? How much have you kept up? Are you:

• Still working out consitantly
• Eating a good real foods diet
• Practicing Relaxation and De-Stressing
• Journalling, and Being Efficient with your time
• Spending more time with loved ones

Those are just a handful of things you may have decided to do for the new year. Funny thing is, when I go to my gym, it is far emptier than it was a few weeks ago. Those around me who promised to stop smoking or eat healthier have quickly slipped back into their old habits. This is not a bad thing, and it is totally natural sometimes. We just need a reminder to get back on track and turn these changes into habit.

The truth is, many of us go too hard for the new year. We become overly driven for our goals, making us likely to burn ourselves out. This stops us from making small changes into habits. So how do we solve this?

Create Habits

The only solution I have found to this is to start creating habits, its pretty simple but it takes a litte time each day and some mindfullness but it can be achieved pretty easily. I want you to pick a few things you want to achieve in 2010 for instance:

1. Go to the Gym 3 times a week
2. Eat a Healthy Breakfast Everyday
3. No Caffeine after Midday
4. Practice Relaxation 5 Days a Week

So there you go: four simple things that would improve your health. Now simply practice one of those things each month, consistently,as to create a habit out of it which will stick for the rest of your life. Don’t worry about bad habits – instead, create good habits to replace them.

So for the month of Febuary you may decide to “Eat a Healthy Breakfast Everyday” if you can simply sstick to this one lifestyle change throughout Febuary your life will improve dramatically and you will find by the time March rolls around eating a healthy breakfast will be so ingrained that you won’t even need to think about it. Allowing you to roll onto your next Habit.

Don’t sweat the small stuff. If you happen to miss one or two days, it’s no biggie — just get back on track, and maintain the positive steps you are taking. Do whatever you need to do to remember: make a list of breakfast recipes, wake up 10 minutes early to prepare breakfast, or even make it the night before. Eating a healthy breakfast sets you off on the right foot, making you feel better and be more likely to eat healthy throughout the day.

This is one example but it can apply to anything you want to achieve. For instance have a look at some habits I have been trying to implement:

• Daily Meditation of at least 15 minutes
• 20 Minutes of Interval training 3 times a week
• Read a real book for 30 minutes each day

This month it has been meditation, and it’s been pretty good. Sure I have missed a couple of sessions, but I really feel that meditation is a part of my life now, and it is here to stay. Also, please checkout the video from Matthieu Ricard, below; the two parts are 20 minutes long in total, but it is well worth your time.

So draw up a plan for the next 11 months of little goals or habits you want to create and try to dedicate each month to one of them by practicing it daily. And hopefully this helps set your decade off in the right direction….

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Seattle Miles

It’s easy to let January’s positive intentions slip. Here’s how to get things back on track and create some life changing habits…

Backtrack a few weeks. Bring yourself to the beginning of January, sucked in by all the excitement and hopes for a fresh start and a new you in 2010.

How much of that has faded? How much have you kept up? Are you:

• Still working out consitantly
• Eating a good real foods diet
• Practicing Relaxation and De-Stressing
• Journalling, and Being Efficient with your time
• Spending more time with loved ones

Those are just a handful of things you may have decided to do for the new year. Funny thing is, when I go to my gym, it is far emptier than it was a few weeks ago. Those around me who promised to stop smoking or eat healthier have quickly slipped back into their old habits. This is not a bad thing, and it is totally natural sometimes. We just need a reminder to get back on track and turn these changes into habit.

The truth is, many of us go too hard for the new year. We become overly driven for our goals, making us likely to burn ourselves out. This stops us from making small changes into habits. So how do we solve this?

Create Habits

The only solution I have found to this is to start creating habits, its pretty simple but it takes a litte time each day and some mindfullness but it can be achieved pretty easily. I want you to pick a few things you want to achieve in 2010 for instance:

1. Go to the Gym 3 times a week
2. Eat a Healthy Breakfast Everyday
3. No Caffeine after Midday
4. Practice Relaxation 5 Days a Week

So there you go: four simple things that would improve your health. Now simply practice one of those things each month, consistently,as to create a habit out of it which will stick for the rest of your life. Don’t worry about bad habits – instead, create good habits to replace them.

So for the month of Febuary you may decide to “Eat a Healthy Breakfast Everyday” if you can simply sstick to this one lifestyle change throughout Febuary your life will improve dramatically and you will find by the time March rolls around eating a healthy breakfast will be so ingrained that you won’t even need to think about it. Allowing you to roll onto your next Habit.

Don’t sweat the small stuff. If you happen to miss one or two days, it’s no biggie — just get back on track, and maintain the positive steps you are taking. Do whatever you need to do to remember: make a list of breakfast recipes, wake up 10 minutes early to prepare breakfast, or even make it the night before. Eating a healthy breakfast sets you off on the right foot, making you feel better and be more likely to eat healthy throughout the day.

This is one example but it can apply to anything you want to achieve. For instance have a look at some habits I have been trying to implement:

• Daily Meditation of at least 15 minutes
• 20 Minutes of Interval training 3 times a week
• Read a real book for 30 minutes each day

This month it has been meditation, and it’s been pretty good. Sure I have missed a couple of sessions, but I really feel that meditation is a part of my life now, and it is here to stay. Also, please checkout the video from Matthieu Ricard, below; the two parts are 20 minutes long in total, but it is well worth your time.

So draw up a plan for the next 11 months of little goals or habits you want to create and try to dedicate each month to one of them by practicing it daily. And hopefully this helps set your decade off in the right direction….

Tweet This Post

IKFF CKT Level 1 - Buenos Aires, Argentina
IKFF CKT Level 1 - Singapore
IKFF CKT Level 1 Course - Haltern, Germany
IKFF CKT Level 1 Course - Tel Aviv, Israel

IKFF CKT Level 1 Course - Oslo, Norway

IKFF CKT Level 1 Course - Kuala Lumpur, Malaysia

There are no pre-requisites for this course, so attendance is open to anyone interested in learning Steve’s unique and multi-modal approach to kettlebell lifting.
Regardless of your fitness goal, Steve will cover how kettlebell training can best fit your needs – general fitness, competitive sport, sports specific conditioning and more.
As a certification, we have 3 high level goals:
Mastery of the basics

Coaching skills

Business/Marketing skills
Benefits:
Professionally Organized – Upon registering through our website, (www.ikff.net) all registrants will receive a pre-certification e-manual and Level 1 Course Manual. The former is a high level overview of the content of the course, timeline for the weekend (which modules are taught and at what time), preparation tips and more. The Level 1 Course Manual provides detailed information in regard to the exercises taught, program design, key principles etc.
Learn By Doing format - Repetition is often said to be the mother of skill. Therefore, registrants will not only learn the mechanics and principles behind each exercise, they will also have an abundance of time to practice these movements and receive customized feedback from Steve and the IKFF team.
Post Certification Support - Our primary core value at the IKFF is member support. Thus, upon successful completion of the course, you will receive:
*25% discount on kettlebells and a 15% discount on books, DVD’s and clothing

*Access to the online forum and private CKT forum

*Access to the CKT Resource Center on the website

*Continued Education (elgible for CKT-FMD Level 2 Course)

Register Here: http://www.ikff.net/events-calendar.html
 
 
IKFF CKT-FMD Level 2 Course
 
The CKT-FMD is a Level 2 course that combines the 5 Pillars of Steve Cotter’s Health & Fitness Program: kettlebells, bodyweight exercises, martial arts conditioning drills, joint mobility & flexibility and qigong (breathing training). All of these are combined together in modules in a boot-camp like manner and is for cutting edge trainers who want to expand beyond their traditional training and emphasize comprehensive full mind-body training.

This program is perfect for those interested in getting in the best shape of their lives while at the same learning to realize their full “movement potential”! This ability to move athletically through a full range of motion is a must for martial artists, military & law enforcement personnel as well as anyone interested in maintaining & improving their mobility through the aging process. In the true spirit of the martial arts, the FMD courses emphasized that you are in fact an artist, and movement is a powerful, yet graceful expression of physical art.

If you watch the top athletes in the world, they are highly conditioned AND highly skilled movement specialists! If you watch Steve, he is exactly that! Thus, who better to lead a course on helping you cross the threshold into higher levels of athletic performance!

What will you learn at an FMD Certification?

Why specialized movement training is absolutely necessary in ensuring your joint health

How to combine kettlebells and bodyweight exercises in a program that will morph you into the “Ultimate Athlete”

How specialized kettlebell drills can be used to simultaneously improve your mobility and explosive strength for any sport

How to make significant and immediate improvement in your flexibility through correct movement, alignment and tension regulation

The role qigong plays in improving internal wellness and shortening your recovery time between intense workouts

The absolute best exercises for military, law enforcement and MMA fighters

Why as a trainer, this integrated approach will keep your clients coming back for more

How Steve’s unique bodyweight exercises will challenge even the most highly skilled athletes

How to super-charge your hindu push-ups and diver bombers with an amazing new variation

How to improve your foot speed and mobility in any direction/plane of motion

How using Steve’s integrated approach to fitness will fill the holes in any athlete’s conditioning program

And much more!

That’s not all! You will be also glad to know that going forward, the IKFF will continue to evolve and offer advanced courses for continuing education. Furthermore, we will work with other fitness experts on promoting diverse events to constantly bring our members the best information in the industry

Register here: http://www.blogger.com/goog_1264912164774

Check out this article on training the body as one piece by Elliott Hulse.
http://leanhybridmuscle.com/access/power-building-resistance-cardio.html

If you really want to reduce extra fat from your stomach, just find here few important tips to maintain your health. Always decide first about your food, what kind of food you need to eat, avoid fatty food materials. These things are little bit difficult to remember generally but these are more beneficial to reduce extra fat from your body parts. Always eat nutritious food rather than oily. Even people conflict this information with confusing factors in case of health maintenance process. When we are talking about nutrition, most people believe that fatty food or oily food is more nutritious and they start to implement this way and after few months, they will gain more fat and weight.

This is the wrong way to make you healthy. In these tips there is no restriction on your food but you just have to improve your way of eating. Few principles are mentioned here which you need to keep in mind while using weight losing activities. These principles do not allow you to reduce your regular calories and nutrition but you must focus on proper eating things and deduct complicated diet. If you are really serious to reduce your extra fats, there is one of best methods is exercise. It is more helpful to maintain your physical activities and keep you fresh and healthy. Exercise is one of the best ways which is more valuable to reduce abdominal fat from your body. Just need to do exercise according to your body structure because overdoing lead to stress or injury on the body.

If you actually want to reduce the abdominal fat from your body just keep these most important tips in your mind:

* Always take your meals regularly, no need to skip your breakfast at all, because breakfast is the most valuable meal of the whole day. It gives you energy for whole day activities and makes you healthy internally. Remember one thing always avoid eat anything just before sleeping. You can include some ideal things in your breakfast like bread, fruit and cereal etc.

*Fruits are always great source of energy. Avoid excessive use of candy bars and chocolates to maintain tooth health. You can gain extra calories and energy from most popular fruit names as apple. It is also enriched with large amount of pectin that makes you feel energetic for a long time.

*Eating snacks more times in a single day will considerably leads to speed up your metabolism. Snacks help you to minimize the chances that you’ll overeat.

*Avoiding salty food. This habit also helps in losing abdominal fat. Try to reduce your more salt intake habit so that you can find the effective way to lose abdominal fat. Because salt contains huge amount of water and retain in your body.

*Always drink more water such as 10-14 glasses per day. You should drink water instead of sodas and other alcoholic substances. Juice is also good. So the best way to take weight off is to drink more water. Always drink more water rather than anything else in a whole day and you will see a great difference in few days.

All the suggestions are more helpful to reduce extra fat from your body so that make get them apply to losing the unwanted bulk in all parts of your body. The major key is to keep slim, trim and healthy. If you treat your body well, it will surely give benefits a hundredfold.

Read more information about How to Lose Abdominal Fat. Know some useful Fat Loss Diet to shed excess body fat. Copyright Ryan Mutt

If you really want to reduce extra fat from your stomach, just find here few important tips to maintain your health. Always decide first about your food, what kind of food you need to eat, avoid fatty food materials. These things are little bit difficult to remember generally but these are more beneficial to reduce extra fat from your body parts. Always eat nutritious food rather than oily. Even people conflict this information with confusing factors in case of health maintenance process. When we are talking about nutrition, most people believe that fatty food or oily food is more nutritious and they start to implement this way and after few months, they will gain more fat and weight.

This is the wrong way to make you healthy. In these tips there is no restriction on your food but you just have to improve your way of eating. Few principles are mentioned here which you need to keep in mind while using weight losing activities. These principles do not allow you to reduce your regular calories and nutrition but you must focus on proper eating things and deduct complicated diet. If you are really serious to reduce your extra fats, there is one of best methods is exercise. It is more helpful to maintain your physical activities and keep you fresh and healthy. Exercise is one of the best ways which is more valuable to reduce abdominal fat from your body. Just need to do exercise according to your body structure because overdoing lead to stress or injury on the body.

If you actually want to reduce the abdominal fat from your body just keep these most important tips in your mind:

* Always take your meals regularly, no need to skip your breakfast at all, because breakfast is the most valuable meal of the whole day. It gives you energy for whole day activities and makes you healthy internally. Remember one thing always avoid eat anything just before sleeping. You can include some ideal things in your breakfast like bread, fruit and cereal etc.

*Fruits are always great source of energy. Avoid excessive use of candy bars and chocolates to maintain tooth health. You can gain extra calories and energy from most popular fruit names as apple. It is also enriched with large amount of pectin that makes you feel energetic for a long time.

*Eating snacks more times in a single day will considerably leads to speed up your metabolism. Snacks help you to minimize the chances that you’ll overeat.

*Avoiding salty food. This habit also helps in losing abdominal fat. Try to reduce your more salt intake habit so that you can find the effective way to lose abdominal fat. Because salt contains huge amount of water and retain in your body.

*Always drink more water such as 10-14 glasses per day. You should drink water instead of sodas and other alcoholic substances. Juice is also good. So the best way to take weight off is to drink more water. Always drink more water rather than anything else in a whole day and you will see a great difference in few days.

All the suggestions are more helpful to reduce extra fat from your body so that make get them apply to losing the unwanted bulk in all parts of your body. The major key is to keep slim, trim and healthy. If you treat your body well, it will surely give benefits a hundredfold.

Read more information about How to Lose Abdominal Fat. Know some useful Fat Loss Diet to shed excess body fat. Copyright Ryan Mutt

If you really want to reduce extra fat from your stomach, just find here few important tips to maintain your health. Always decide first about your food, what kind of food you need to eat, avoid fatty food materials. These things are little bit difficult to remember generally but these are more beneficial to reduce extra fat from your body parts. Always eat nutritious food rather than oily. Even people conflict this information with confusing factors in case of health maintenance process. When we are talking about nutrition, most people believe that fatty food or oily food is more nutritious and they start to implement this way and after few months, they will gain more fat and weight.

This is the wrong way to make you healthy. In these tips there is no restriction on your food but you just have to improve your way of eating. Few principles are mentioned here which you need to keep in mind while using weight losing activities. These principles do not allow you to reduce your regular calories and nutrition but you must focus on proper eating things and deduct complicated diet. If you are really serious to reduce your extra fats, there is one of best methods is exercise. It is more helpful to maintain your physical activities and keep you fresh and healthy. Exercise is one of the best ways which is more valuable to reduce abdominal fat from your body. Just need to do exercise according to your body structure because overdoing lead to stress or injury on the body.

If you actually want to reduce the abdominal fat from your body just keep these most important tips in your mind:

* Always take your meals regularly, no need to skip your breakfast at all, because breakfast is the most valuable meal of the whole day. It gives you energy for whole day activities and makes you healthy internally. Remember one thing always avoid eat anything just before sleeping. You can include some ideal things in your breakfast like bread, fruit and cereal etc.

*Fruits are always great source of energy. Avoid excessive use of candy bars and chocolates to maintain tooth health. You can gain extra calories and energy from most popular fruit names as apple. It is also enriched with large amount of pectin that makes you feel energetic for a long time.

*Eating snacks more times in a single day will considerably leads to speed up your metabolism. Snacks help you to minimize the chances that you’ll overeat.

*Avoiding salty food. This habit also helps in losing abdominal fat. Try to reduce your more salt intake habit so that you can find the effective way to lose abdominal fat. Because salt contains huge amount of water and retain in your body.

*Always drink more water such as 10-14 glasses per day. You should drink water instead of sodas and other alcoholic substances. Juice is also good. So the best way to take weight off is to drink more water. Always drink more water rather than anything else in a whole day and you will see a great difference in few days.

All the suggestions are more helpful to reduce extra fat from your body so that make get them apply to losing the unwanted bulk in all parts of your body. The major key is to keep slim, trim and healthy. If you treat your body well, it will surely give benefits a hundredfold.

Read more information about How to Lose Abdominal Fat. Know some useful Fat Loss Diet to shed excess body fat. Copyright Ryan Mutt

If you really want to reduce extra fat from your stomach, just find here few important tips to maintain your health. Always decide first about your food, what kind of food you need to eat, avoid fatty food materials. These things are little bit difficult to remember generally but these are more beneficial to reduce extra fat from your body parts. Always eat nutritious food rather than oily. Even people conflict this information with confusing factors in case of health maintenance process. When we are talking about nutrition, most people believe that fatty food or oily food is more nutritious and they start to implement this way and after few months, they will gain more fat and weight.

This is the wrong way to make you healthy. In these tips there is no restriction on your food but you just have to improve your way of eating. Few principles are mentioned here which you need to keep in mind while using weight losing activities. These principles do not allow you to reduce your regular calories and nutrition but you must focus on proper eating things and deduct complicated diet. If you are really serious to reduce your extra fats, there is one of best methods is exercise. It is more helpful to maintain your physical activities and keep you fresh and healthy. Exercise is one of the best ways which is more valuable to reduce abdominal fat from your body. Just need to do exercise according to your body structure because overdoing lead to stress or injury on the body.

If you actually want to reduce the abdominal fat from your body just keep these most important tips in your mind:

* Always take your meals regularly, no need to skip your breakfast at all, because breakfast is the most valuable meal of the whole day. It gives you energy for whole day activities and makes you healthy internally. Remember one thing always avoid eat anything just before sleeping. You can include some ideal things in your breakfast like bread, fruit and cereal etc.

*Fruits are always great source of energy. Avoid excessive use of candy bars and chocolates to maintain tooth health. You can gain extra calories and energy from most popular fruit names as apple. It is also enriched with large amount of pectin that makes you feel energetic for a long time.

*Eating snacks more times in a single day will considerably leads to speed up your metabolism. Snacks help you to minimize the chances that you’ll overeat.

*Avoiding salty food. This habit also helps in losing abdominal fat. Try to reduce your more salt intake habit so that you can find the effective way to lose abdominal fat. Because salt contains huge amount of water and retain in your body.

*Always drink more water such as 10-14 glasses per day. You should drink water instead of sodas and other alcoholic substances. Juice is also good. So the best way to take weight off is to drink more water. Always drink more water rather than anything else in a whole day and you will see a great difference in few days.

All the suggestions are more helpful to reduce extra fat from your body so that make get them apply to losing the unwanted bulk in all parts of your body. The major key is to keep slim, trim and healthy. If you treat your body well, it will surely give benefits a hundredfold.

Read more information about How to Lose Abdominal Fat. Know some useful Fat Loss Diet to shed excess body fat. Copyright Ryan Mutt

The author of this article offers cancer chemotherapy. The knowledge of the author in alternative cancer treatment is clear from his article.