Saturday, April 6, 2013

Clean Pain Lasts 90 Seconds

Friday morning I was privileged to be part of a teleconference with Martha Beck. We talked about many things but with all the energetic changes going on right now, I'd like to address that subject.

I'm always recommending to everyone, (including myself) that we take the time to monitor our breathing at frequent intervals and make sure that we take in deep breaths now and then. Eckhart Tolle talks about this frequently, my newsletter last week with the quote from US says the same. Most spiritual teachers are recommending that today. Martha talked about how intense the energies are that are coming our way now. She also advised us to breath and to meditate to deal with them.

As a bodyworker in the '90's, (a Trager practitioner), I became aware of the importance of breathing. It was impressed on me even more so during my kriya yoga meditation training. Breath is important...after all it keeps us alive! It fills and heals our very cells. Breathing is what allows our energy to cycle and clear itself in our bodies.

Keeping our energy moving and clear is most important today. Often energy seems to become heavy during perimenopause, and stays that way after menopause, although it's not so up and down by then. Dr. Wang, my acupuncturist, says that women's energy gets blocked. (I think men are dealing with their own decreased and blocked energies too, but perhaps in a different way). The combination of being midlife women, plus the intense energies around us now make moving our energy even more important.

Martha also talked to us about moving our bodies in whatever ways appeal to us so as to "become a clear passage for energy" . In this way we clear energy blocks in various parts of our bodies and let go of stuff.

Energy can actually be cleared very quickly if we allow it to and catalyze the movement with yoga, stretching, dancing, hiking, or whatever else appeals. Martha says: "Clean pain lasts only 90 seconds". "Clean pain" refers to emotional pain that is the result of our direct experience of an event. "Dirty pain", on the other hand, is the translation of the event that our mind does later on...the meaning it attaches to it. That can go on for years if we let it. My counsellor and group facilitator in Toronto in the '80's, Skip Perryman, said basically the same thing to us at that time. She called it "true pain".

As you know I move my body by attending a dance/movement class several times per week. We work with our energy spirals, left and right brain balancing, and even our physical balance. Zeta always reminds us that our DNA is made up of spirals.

I also walk, and have recently acquired (for free!) a lovely used Raleigh bike with a 'girls' bar...just what I wanted! I'm considering taking one yoga class a week as I've had the urge to go back to yoga for several months now.

So whatever you can do to keep your energy moving, please do it. Think of it as refreshing yourself body, mind and spirit.








Through her 'Odyssey of Change' coaching program, Ellen Besso offers Midlife Women the opportunity to navigate the midlife maze and find joy & fullness in their lives.

Personal action plans include strengthening the body-mind connection; releasing beliefs that limit growth; & specific actions to move you forward into your ideal life.

Ellen is uniquely qualified to be your guide because she has personally journeyed through perimenopause and into an inspired life as a menopausal crone! Her professional credentials include certification as a Martha Beck Coach and an M.A. in Counselling from City University.

To find out more about Ellen's work and read articles written by her contact:
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Fitness Exercises: 3 Of The Kinds I Love

With the way people are getting more and more intent in being more conscious about themselves and their personal physical fitness and health, memberships in the gym, yoga classes' enrolment, and even dietary subscriptions and plans have been getting the most of their attention these days.

They had been skyrocketing during these previous years. These methods and techniques are all saying that they are really helping people to become more fit, healthier, and happier, and they all introduce healthy and more active lifestyles.

And since it is everyone's goal to achieve a healthy and fit body, there are some physical fitness exercises that work best for most people. In fact there are really a lot of these that can you chose from. And if you still want better suggestions, try reading to the very end of this article and find out what fitness exercise will work best and will make things easier for you, too.

Aerobic Exercise

These can certainly help you in having an elevated heart rate over such sustainable period of time. By doing this, you will get an improved and fully functioning cardiovascular system especially when you try the correct breathing techniques. It would also be fun if you will do this within a group. Aerobic exercises will help promote toning of muscles and in keeping a healthy lungs and heart.

Stretching Exercise

This type will help you in extending your limbs and your muscles so that they can reach their maximum possible length. These types of exercises will also help you in loosening you up and is preferred as warm up exercises for a more complicated work out and gym sessions.

Resistance Training Exercise

This is designed to help a person toughen up and to create a taut, lean, and an overall toning of the body. This exercise will definitely require the utilization of free weights while doing the training of building up endurance and strength.

It would be difficult at first; you may even feel pain and the feeling of being sore all over because of the exertion that your muscles did and since your body is actually rebuilding itself. But the next instance you go to the gym again, you will be going to be better prepared so that you can tackle and face the hard road towards your desire for overall fitness. Take note that regular exercise will definitely produce faster and more of the positive results that you have to be certain that you are will be disciplined enough and maintain your regimen and routine. Don't worry, results will surely come. Your patience and consistency as well as all your hard work will surely pay off.

However, do not over exert yourself, because this might lead to much bigger troubles. If you feel that your muscles are getting too sore from over training already or if a specific routine has brought you a lot of pain that you cannot manage anymore, you can try switching to a much lighter one and start again from there. Or else, you might be doing something wrong. Keep in mind that you have to warm up before doing any rigid exercise so that you will be loosening up.








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How Should the Topic of Asana Be Covered in a Yoga Teacher Certification Course?

If you are going to teach Hatha Yoga classes, there are many subjects to cover, but asana (posture) is often the starting point of most happinesslifetime.com Yoga teacher training courses. It could be debated that we should follow the Eight Limbed Path, as explained by Maharishi Patanjali, by reviewing the first two limbs (Yama and Niyama) before asana.

However, let's put this debate aside and discuss the details of teaching asana to the public. In the average 200-hour Hatha happinesslifetime.com Yoga instructor training program, more than half of the course time is spent covering the intricacies of asana and pranayama (Yogic breathing techniques).

When a student is young, asana can change the body's physical appearance within a year or two. Sometimes, results are seen at a faster rate. The body can develop strength and flexibility within months, but depending upon age and health, physical appearance can take a while longer.

On top of this, there is no fear of creating a huge muscular body by practicing asana. This is one of the reasons why Yoga has become so popular among women. In general, most women do not want a huge muscular body, but they do desire a physically toned appearance.

Beneath the superficial physical appearance of a toned body, the energy channels open, the nervous system's functions are improved, and a natural detoxification process begins to take place. The reason so much attention goes into asana is because the positive results have made it very popular for students of every age.

Specific asana sequences can be recommended for particular ailments. If you have an ailment, illness, pain, or a pre-existing injury, and gradually receive positive results through asana practice, this physical aspect of Yoga can change your life without any side effects. To suddenly be pain free, after years of chronic pain, is a life changing event.

A competent teacher guides his or her students to avoid pain, common mistakes, and to master the best possible alignment. Each student's skeletal body is different. As a result, students should be encouraged to do their personal best, but to avoid making comparisons to others or engaging in self-criticism.

Demonstrating, cueing, and assisting are some of the tools a Yoga teacher uses to help students focus on inner awareness, pranayama technique during asana practice, and alignment. These teaching skills are developed within the certification process, but they continue to be improved as a Yoga teacher matures.

© Copyright 2008 - Paul Jerard / Aura Publications








Paul Jerard, E-RYT 500, has written many books on the subject of Yoga. He is a co-owner and the Director of Yoga Teacher Training at: Aura Wellness Center, in Attleboro, MA.

aurawellnesscenter.com aurawellnesscenter.com

He has been a certified Master Yoga Teacher since 1995. To receive Free Yoga videos, Podcasts, e-Books, reports, and articles about Yoga, please visit: yoga-teacher-training.org/member-offer.html yoga-teacher-training.org/member-offer.html

Speed Factory Cycling Training Program For Intermediate Cyclists

As I type this it is only a couple of months until Spring. If you want to be at your best for next season you better be training now. You may have had a bit of lay off over the holidays but it's time for full speed ahead. It takes more than just cardiovascular fitness to go fast on a bike. It doesn't matter how strong your legs are if you can't get the power to the pedals. The whole system has to be strong to go fast and no fatigue over the long haul.

This week I'm going to post the Intermediate plan for those who ride regularly but haven't done rides or races over 60 km this season. If you want to make fast progress, you need synergy. Workouts that hit more than one system at a time so you see maximum progress.

To do these workouts you need a bike trainer or spin bike, a pair of dumbbells and an inflatable exercise ball.

And you know the Drill:

Consult with your doctor before undertaking any exercise program

(most people who have a adverse reaction to hard exercise have an underlying medical condition that went undetected)

The Speed Factory Crash Training Plan consists of on the bike workouts that can be done inside or out depending on weather and 3 weekly Cross Training Workouts off the bike. You make quicker gains from working harder rather than longer so the focus is on quality intervals. The plus is that the bike portion of the workouts is a total of around 3 hours per week including your warm-up and cooldown.

Bike Warm-Up - 10-15 minutes of spinning with 3 X 20 second hard efforts to kick in the lactate clearing process.

Cross Training Warmup

3 rounds

15 Squats

30 Seconds per Leg - Sampson Stretch

10 Halos per direction

5 pushups

10 Trunk Rotations

Stretching/Yoga

Stretch after every workout. Look up the Yoga Series called Sun Salutation to incorporate after your workouts to keep the muscles loose and speed recovery.

Intermediate Program

This includes 3 Bike Workouts and 3 Cross Training Workouts. You can do a bike workout and then your cross training on the same day or you can do bike one day and cross train the next. Aim to give 48 hours between cross training workouts.

Sample Week

Monday - Bike Workout

Tuesday - Cross Training

Wednesday - Bike workout

Thursday - Rest

Friday - Bike and Cross Training

Saturday - Rest

Sunday - Cross Train

You can juggle it how ever you like as long as you get the work in and don't do all three workouts back to back.

Bike Workout 1 - Speed and Cardio

15 min warm-up

3 X 6 intervals of 10 second hard / 10 second easy / 2 min easy riding between sets (rev up to a cadence of 100 rpms in a hard gear)

2 min easy recovery

6 X 30 seconds hard / 90 seconds easy ( do each 30 second interval as hard as you can aiming for 100 rpms in a hard gear)

10 minute cool down

Total Workout Time: 49 minutes

Bike Workout 2 - Muscular Endurance

With this muscular endurance ladder you will do the shorter intervals in a harder gear than then longer ones. Choose the gear and trainer resistance that feels like a 8 / 10 for each effort. Your heart rate will be up and your legs will burn. After your last 4 minute interval just do a 10 minute cooldown rather than the 4 minute recovery and then the 10 minute cooldown.

15 minute Warm-up

2 Sets of:

5 seconds hard / 5 seconds easy

10 seconds hard / 10 seconds easy

30 seconds hard / 30 seconds easy

1 minute Hard / 1 minute Easy

2 Minutes Hard / 2 minutes Easy

4 Minutes Hard / 4 minutes Easy

10 minute Cooldown

Total Workout Time: 52 minutes

Bike Workout 3 - Time Trial Intervals

With these intervals you need a bike computer that has distance and time or a trainer that records this information. This is based on distance not time. You are aiming to cover the distance as fast as you can so the faster you go the shorter the workout but the more load you will get. Use the same resistance setting on your trainer each time so the load is repeatable each workout.

15 minute warm-up

3 X 5 km time trial / 4 minute recovery between efforts

10 minute cooldown

Total workout time: Approx. 60 minutes

Cross Training Workouts

With the cross training workouts, time them. Aim to get the workout done as fast as possible while maintain good exercise form. You will be breathing heavy and your muscles will burn but this is the aim of these workouts. Full body exercise with lots of lactic acid, oxygen debt and muscle activation stimulates the body to increase production of growth hormone and testosterone which helps with fat burning and recovery.

Workout 1

3 Rounds

10 Pushups

20 Sumo Deadlift High Pulls w/ dumbbells

30 Dumbbell Swings

Workout 2

3 rounds

20 Thrusters w/ Dumbbells

20 Russian Twists per side (10 lb dumbbell)

10 pullups or body rows

10 Burpees

Workout 3

3 rounds

15 Manmakers w/ dumbbells

15 Lunges per leg

30 Dumbbell Swings

Overview

Do each workout once a week for the next four weeks. Drink lots of water, eat natural foods and get lots of sleep.. If you find yourself feeling really tired after a few weeks, take 2-3 easy days to allow the body to recovery. With these workouts you get as much out of them as you put into it. Work hard and you will see results.








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What Mountain?

Hopefully we're starting to get the message in our goal-oriented culture, that the full life experience is "in the going", not in "getting there." What do we miss along the way in the frantic rush to "get there"? Life itself? We miss the process, the richness of fully appreciating where we are in the moment, relaxing into it, and observing ourselves inwardly as we move through our experiences. How often have we reached our goals, gone over the mountain, only to find another mountain!

The style of yoga that I teach is a metaphor or training in relaxing into the process; relaxing into the moment Its referred to as "flow" or "vinyasa" (flowing, in Sanskrit). The emphasis is on the process of moving from one pose into the next, pausing in a pose for 3 to 5 breaths, relaxing, fully experiencing it, and flowing gracefully and gently into the next pose, and so on. How we practice yoga can be a metaphor of how we practice our lives. With tuning into our breath, our life flow, we allow our energy within to carry us along throughout the yoga practice. This brings with it an awareness of our own inner patterns. Where do we rush? Where do we push? What do we do with the discomfort and discipline required in learning a new way of moving and being with ourselves?

A yoga practice can be a microcosm of how we live our lives, if we allow it to to be our mirror. How do you approach your yoga practice? Are you disciplined, rigid in that discipline? Do you give yourself a break when you need to, and honor your body's limitations? Are you competitive in a yoga class, or with yourself? Do you push to your limit at the beginning of each pose? Do you back away from doing certain poses out of laziness or fear? Do you "listen to your body" and treat it gently with love? How does your attitude toward your practice reflect in your day-to-day lifestyle? Becoming the observer, as well as becoming one with your yoga practice enriches the process of integrating yoga into your life. Let your yoga be your teacher. Slowing down and taking the time to observe your own movement and patterns takes practice. That's why its called a yoga "practice!"

There is no goal in yoga, there is no place to "get to." There is always someone who can do the pose "better." And with about 84,000 yoga poses, (I can't imagine who counted them,) there is always a new level of any pose to challenge us, another mountain to go over. Isn't life like that? So what's the rush? Are we enjoying ourselves, relaxing into our practice of yoga, allowing it to teach us about life itself? We're not living to compete and beat ourselves up for not climbing more mountains faster, we're here in this life experience to be happy, to share a joyful, exciting and entertaining journey inwardly, and with each other, and to learn from each other along the way. Let yoga be your teacher.

Get the Abs You Have Always Wanted

Often times to get those toned abs you have always wanted you undergo a number of difficult exercises like sit ups and crunches. These exercises can be very painful, especially in your back and results are often times not seen for a long time.

Although many times we sometimes undergo these painful exercises, there are other exercises that can offer the same six pack results, but are so much easier to perform and less intense. The results are also beneficial that can be seen almost immediately. Pilate Abs are these exercises. In fact, in one month, you can see the results you have been working towards. It is much more fun and does not cause that back pain.

During World War I when the influenza plagued Germany, Joseph Pilates invented an exercise that helped those patients to recover. These exercises, which were obviously later named after him, gave a greater focus on lighter exercises that gave beneficial results.

Pilates Abs primarily focuses on improving the core of the body, meaning the abs and back parts, which control the shape and form of all the other parts of the body. It has become very important that Pilates Abs be done whenever doing any type of workout. It works the inner muscles and the abdomen.

Pilates abs has become more and more popular because of its less painful and visible results that seem to happen within only weeks. However, if Pilates are not performed on a regular basis, results will come out later than expected. Because these exercises mainly target the core muscles, your abs will continue to develop even if you are not doing Pilates abs exercises. In other words, abs will appear almost twice as quickly compared to any other ordinary abdominal workout.

Many times people get involved with Pilates for the same reasons they do Yoga, the relief it gives them from back pain. Pilates, however, was designed to strengthen your core muscle groups. Although Pilates will get your abs more fit, it will not necessarily make them look very muscular. They will become toned, but not ripped. The reason behind this is because Pilates is not really about lifting heavy weights or building large amounts of muscle it is really more simple than that, it is about physical well being.

To get those more than ideal abs that you have been dreaming about, try the Pilates abs workout.

It is much easier, faster, and pain free compared to other ab workouts. Apart from all of these great results, you will actually have a lot of fun while you are doing it and finally get that flattened stomach you really want.








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Friday, April 5, 2013

Meditation - Some Misconceptions

Definitions of Meditation include the following:

An upliftment of mind and consciousness.

A condition of elevation of the spirit.

A stillness of thought that gives birth to new inner experiences.

Cessation of the chatter of the mind to enjoy total calm.

Expansion of consciousness and understanding of life.

Exploration of the worlds between waking and sleeping and between soul and spirit.

Extraordinary states where the reality comprises exquisite beauty, perfect truth and

limitless love.

Misconceptions:

There are many who have not experienced the flights of the soul and spirit through meditation who allow ignorance or negative opinion to prejudice their minds and make them timid of practicing this simple technique. In our western culture we have been restricted in adopting meditation as a popular practice until relatively recently. Now it is becoming accepted by many individuals but also by the healing professions, particularly those involved in psychology, psychiatry and stress relief. Most importantly, it is now a natural extension of young people's interests, confirmed and strengthened by their direct experiences.

Meditation is now generally seen to offer such benefit that we are encouraged to reconsider our thoughts on the subject and review any misconceptions we may have.

For those who are concerned that they may be influenced in a way that weakens self determination, it must be stated clearly that the meditative state is not a trance-like state but a self induced attunement of awareness chosen by each individual. Each of us stays conscious throughout our 'quiet time', although often with expanded, elevated or vital new awareness.

The practice of meditation is thought by some critics to be a waste of time. However, it is meditating that allows our thought to be free to travel as we first direct it and then rewards us with quality feelings and thoughts that uplift us or bring us peace. Benefits are usually lasting and can result in increased vitality, clarity of thought and feeling and a sense of well being. Time well spent and becomes a channel for our personal inspiration.

Meditation is sometimes seen as strange or a potential threat to religious belief. But as meditation is universal this thought has no credence. All religions embrace some form of meditation and prayer. Meditation is to strengthen spiritual values and encourage the practice of sincere religious principles, allowing that the realm of our own thoughts is a very private province.

Meditation helps us develop the ability to mature as a person, to express our talents and potential and to train our minds so that our thoughts are not capable of destroying our peace but of helping our total well being.

It is then that we can be of assistance to others.








Sally Janssen is a writer, health educator and Yoga teacher well known both in Australia and abroad for her skill in demonstration of the Hatha Yoga practices and her wisdom in applying the principles of Raja Yoga - the study of the mind and consciousness. More details at essence-of-yoga.net essence-of-yoga.net.

Her book 'Mental Fitness: A Simple Self-help Guide' explains the principles of mental fitness that can be applied by us all. The book may be found here: mentalhealthandfitness.com/blog mentalhealthandfitness.com/blog.

Yoga & Meditation in India

Yoga & Meditation in India was propounded by the ancient Indian sage Patanjali and is derived from the Sanskrit word 'Yog' which means 'union,' presumably union with the divine being or God. One of the orthodox systems of healing the mind and body is Yoga and Meditation, they are among the best alternative processes used as the remedial of various diseases. Literally meaning union, yoga seeks to unite the individual soul with the universal Soul or God, not through any religious rites but through a uninterrupted effort to control one's mental and physical faculties. Meditation and Yoga are synonymous with India and if you want a truly happy and spiritual experience then come for a Yoga and Meditation tour to India, that will go far beyond a holiday or vacation you have experienced so far. The yoga and meditation tours, one of the theme travel tour in India, allow you to combine travel with the peaceful sacred experiences.

Physically Yoga helps in cleansing the body of toxins, muscle toning, improving blood circulation, correct body posture and the like, at the highbrow level it helps the practitioner to surpass the unrealities of a materialistic life and be in communion with the Supreme Being. We have exclusive Yoga and naturopathy tours under the guidance of experts at places like Rishikesh and Uttarkashi with special meditation classes in the Himalayas. Some of the most common practiced types of Yoga are: Karma Yoga, Jnana Yoga, Bhakti Yoga, Hatha Yoga, Tantric Yoga, Kundalini Yoga, Raja Yoga.

Yoga in India is gaining more and more attention with every passing day. However, it must be mentioned that the aim and motto of yoga can differ from person to person. Physical seaworthiness, flexibility and spiritual growth are the main bases of yoga. This holistic approach goes a long way in achieving excellent results. A stress-free, calm, balanced and fit body adds up as the reward for regular practitioners of yoga.

While, Meditation is a part of yoga that soothes the mind in an unbelievable manner. The art of meditation in India should be practiced with a well-trained guru. Its practice will not only calm the senses but also help in honing the power of concentration. Meditation can increase your patience besides making you view life in a new dimension altogether. The disturbed mind, the restless psyche can be well treated by this ancient therapy without the help of any medicine. A balanced mind is what meditation propagates and helps every practitioner achieve.

Apollo Hospital - Apollo has a well-equipped Yoga and Meditation department. Various diseases have their own requirements and characteristics. In fact, every human problem differs from the other. Therefore, it is necessary to have a proper consultation with qualified doctor before undergoing any sort of treatment. The expert doctors specialized in yoga and meditation will cure you completely. Besides, the Yoga and Meditation department in Apollo hospital is among the best you can ever go to.

Apart from this, there are various centers all over the country like Madras in (Chennai), Rishikesh, Haridwar, Shivpuri, Kerala, and Bihar one can find several meditation centers.

So, Rejuvenate yourself in the traditional Indian way.








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Why Do You Need A Meditation Expert

These days' lots of people face different kinds of problems in life. This is because of the kind of lifestyle they lead. The work pressure and the pressure to reach the top have brought stress and tension in our lives.

There are lots of people who cannot take the stress and they tend to move towards depression. This is why you need to find out ways with the help of which you can these two things from your life. Stress has become common both in adults as well as children.

You need to find out the best ways to get rid of these problems. Other than this, it is also necessary to make sure that you keep your body as well as your mind healthy at the same time. But what is the way out?

You might be aware of meditation which is one of the processed through which you can get rid of certain problems. There are lots of people who do not think that the meditation techniques can help them get rid of their problems.

But people who have already used this method have got positive results. It is very much essential to bring out the positive energy in your body. This will not only help you overcome all the shortfalls in life but will also help you maintain a good health.

It is very important to learn the right meditation techniques before you start doing them. If you are doing the wrong thing then it would be of no help. There are different kinds of meditation and each one of them serves a purpose.

Therefore always choose the right kind of meditation so that your problem can be addressed. Meditation is quite common in almost all the religions. Buddhist meditation has become quite popular among people. These kinds of a practice are associated with the philosophy as well as the religion of Buddhism.

There are different kinds of yoga which can help you solve your problem regarding your mind as well as your body. Kundalini yoga, balancing of the chakras, japa and vipassana are some of the popular meditations that can be taken up by a person.

But before you start with your yoga it is very important to get a proper training so that you can understand the right poses and method required for the yoga. There are various yoga centers which have become quite popular these days.

They usually teach how to meditate and charge a certain sum of money. Other than this, you can also check out the various yoga books available in the market these days. They usually draw the poses for you to understand. You can even take help from the websites bases on yoga.








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How to Become a Creative Yoga Practitioner

Each of us establishes a foundation of knowledge about a specific subject. When we consider the field of Yoga, there is more knowledge about this science of life than one person can learn in one lifetime. Each of us has a different view of Yoga, whether we study Bhakti, Jnana, Karma, Raja, Hatha, Kundalini, or something else.

With that said, our point of origin will affect our perception of Yoga. For example: If one studies Bikram Yoga, it may be hard to appreciate japa (the meditative repetition of a mantra). In addition to this, our original guru will also influence our viewpoint and our direction of Yogic study.

We learn the fundamentals, until we have established a firm foundation of knowledge. It is common to observe Yoga students who translate fundamentals in the same manners as their gurus. In a way, each of us is programmed to be a reflection of our first Yoga teacher.

Some people refer to disciples of strict Yoga styles as "parrots." The point being, some Yoga students recite their guru's opinions, without any deep thought as to the reactions of the rest of the world. To follow a discipline is one matter, but to blindly follow a leader off the side of a steep cliff is a sad existence.

Therefore, let's look at methods to develop our best potential as Yoga practitioners, once we have mastered the basics. Objective observation of our Yoga teacher, and other teachers in the field, is now more possible than ever. With the help of the Internet, we can see many styles of Yoga. We can also find Yoga conferences, intensive training, and workshops, within a reasonable distance from home.

There are more Yoga books, DVDs, and CDs accessible to the public than ever before. Information, alone, does not give birth to creativity. Yet, the translation of existing information may take a few twists and turns when it is communicated to others.

There may be no intention to reword or change anything, but two human minds will translate the same ideas in many ways. This is one example of how there are so many different forms of Hatha Yoga. Some people tend to create for different reasons.

If a Yoga teacher has learned a system that needs to be adapted to his or her students, the teacher may modify the practice to suit the student's needs. On the other hand, a teacher who resists change will make the student conform to the style, or encourage that student to leave. This is another way we see innovation, or the intentional lack of creativity, in some Yoga instructors.

In summary, creativity is spawned from our imaginations and our subconscious minds. If there is a need, the human mind will find a way to meet it - if it is allowed to be creative. Beware of systems that claim to have all the answers. Human history is filled with cultural declines that resulted from the suppression of innovation and creativity.

? Copyright 2011 - Paul Jerard / Aura Wellness Center - Publications Division








Paul Jerard, E-RYT 500, has written many books on the subject of Yoga. He is a co-owner and the Director of yoga-teacher-training.org Yoga Teacher Training at: Aura Wellness Center, in Attleboro, MA. He has been a certified Master Yoga Teacher since 1995. To receive Free Yoga videos, Podcasts, e-Books, reports, and articles about Yoga, please visit: yoga-teacher-training.org yoga-teacher-training.org/

Yoga Basics For Beginners

Humans are powerful. Have you ever kept yourself awake at night worrying about someone or something? Most of us make ourselves miserable simply by remembering a difficult moment! When we're exhausted from negative thinking, it's difficult for us to see the beauty that is always here and never leaves us. Here's an effective exercise that when practiced regularly will create inner peace. When you observe yourself thinking in a way that is not kind and loving, try the following and I guarantee that your quality of life will improve:

1. Change what you're looking at - look at something beautiful like a flower, mountain, tree, picture of a baby or anything else that makes you smile.

2. Change your breath - breathe consciously and then deeply into your belly.

3. Change your posture - lengthen your spine and then create space between your ribcage and your pelvis. Make sure that your shoulders don't creep up to your ears!

The majority of us were educated in math, English and science; not in how to create balance in our lives. Yoga teaches us to soften, breathe and relax no matter what twisted pose we get into. When taken off the mat and into everyday life, we learn to relax and breathe instead of tense up when life gets a little bumpy. For example, you can learn to release your jaw and breathe deeply instead of tense up and gag when you're at the dentist.

Yoga trains us to see the world from a different vantage point. After enough practice, frustrations like a broken down car can become opportunities to slow down and appreciate what is working. When you surrender into the moment, life feels a little bit better. Moment by moment you create balance.

Yoga simply means "yoke" or "union". Most of the yoga currently taught in the West is a physical form called Hatha. Translated literally from 5000 year old Sanskrit, this means sun and moon. There are probably as many forms of yoga in the US as there are different ethnic cuisines. The various forms of yoga address a wide spectrum of constantly changing needs. Some forms of yoga have the heat up over 100 degrees and others are under 70 degrees. Each instructor has a different interpretation of the form she or he teaches. Some western teachers fuse different forms of yoga to create their own, such as Anusara and Forrest. There is a form of yoga for everyone. Finding the proper class is the first step in using yoga to create the life you dream about.

A dedicated yoga practice will transform your life because it will create unifying bonds between your body, mind and spirit. As we become whole within ourselves we are able to be unified and healthfully connected to the people, animals and environment that surround us. Our society teaches us to look for gratification outside of ourselves. Yoga helps us to connect with the limitless bliss that really does live within each of us. As you become aware of the connection between your body, mind and spirit you can create the life you have only fantasized about.

Here are some tips for finding the right Hatha yoga class and being happy once you're there:

1. Do your research: read about the class and instructor prior to attending.

o Is the class an appropriate level for you? Most teachers don't advise beginners to attend "advanced" classes. Even if you're in great shape, it's important to start yoga at the beginning....unless you're a reincarnated yogi with a super great memory.

o Ask the instructor or employees at the studio any questions that will help you feel more comfortable.

2. Do not eat for about 2 hours prior to practice...unless you're pregnant.

3. Arrive to class free from perfumes and colognes.

4. Tell the teacher about any physical issues or limitations before class.

5. Rest any time. It's actually cool to rest in yoga. Listen to your body and allow the breath to guide your movement.

6. Do not compare yourself to others in the class.

7. HAVE FUN. Some people take yoga so seriously that they forget to smile, laugh and play. If you fall out of a pose or do something that seems a little clutzy - observe your reaction. Laughing with yourself is a great tool!








Anne Laderman Swartz is a mom and certified yoga instructor in Olympia, Washington. She has taught yoga in California, Arizona and New Zealand. Anne has studied with many master teachers and is especially grateful for her time with Ana Forrest, Saul David Raye and Gurmukh. Her classes are a blend of that experience, combining Vinyasa flow, Anusara, and Forrest Yoga to create a well balanced, heart opening, ecstatic practice. Anne?s knowledge of Thai yoga massage therapy is frequently used throughout the class to guide students into complete relaxation. Anne is a teacher committed to yoga as a way of life. She unselfishly gives, sharing her boundless energy with all who meet her. For a schedule of classes or more information, email Anne at

Autofellatio and the Common Man - Is it Really So Difficult to Perform This Form of Masturbation?

Autofellatio is a form of autosexualism. This means that the person engages, with themselves, in sex. The most common form of autosexuality is masturbation. Masturbation is practised by Men and Women all over the world and is no stranger to most other animals on the planet.

One controversial form of masturbation is Autofellatio. This is the act where a man performs masturbation on his own penis via oral stimulation (by himself). Does that sound a bit impossible? Perhaps... Then, consider this: When women stimulate their vulva orally (by themselves) this is called Autocunnilingus. Understandably, this seems even more of an impossibility.

However, both certain men and women are capable of this form of autosexual stimulation. A simple search on the Internet will reveal some surprising photos of these acts. The photographs are "untouched" and real. That leaves us with the knowledge that this form of autosexuality is possible and is practised all over the world.

Most men have an interest in being able to autofellate. I think it's just a natural form of sexual curiosity that awakens at puberty. Most men will admit that they've tried to autofellate; that is if they're being honest. The men who typically respond that they would never think of such a thing are the same men that won't admit to masturbating.

As most men have tried to autofellate and have been disappointed in their attempts, it brings us back to the question if it is, indeed, so hard to accomplish?

The truth is: Not Really. The key is to train the body to respond in such a way that it can perform this task. I'm sure we've all seen contortionists at work. I've seen videos of men folding and bending themselves to such a great degree that they can fit in a small suitcase! (BTW, I always thought that would be a great plot for any crime/drama movie. That is, to have a crime committed by someone who can hide in a bank, after hours, by folding themselves up in a small suitcase and go unnoticed.)

While contortionists can accomplish the seemingly impossible, the truth is that in order to autofellate, one does not have to have the flexibility of these extremes to accomplish such a task. Just look at what people are able to do with Yoga postures. Truly amazing contortions that any person can practise and learn to do. It's like riding a bicycle for the first time. At first it seems impossible, but with a little training it becomes so simplistic and second natured.

Which brings us to the answer of the question posed in the Title of this article. And that is that, yes, autofellatio is not that difficult for the common man. The key is to learn how to ride that bicycle, or perform autofellatio, properly.

Men with an interest in autofellatio would be advised to seek out books and information on Yoga. Many simple Yoga techniques can help men get closer to their autofellational goals. There is plenty of information, actually, on the Internet that is free for men to explore. However, always cross-check your data and information, as not every Yoga site has accurate and concise information.

Good luck.








Exploring unconventional methods of sexuality; methods that our ancestors enjoyed and impassioned themselves with, is one of my interests. Those men who are interested in autofellatio should read yogafellatio.com Yogafellatio. It is a book that helps guide men in this form of sexuality.

Ten Gifts to Buy a Runner

First of all, it's important to make note of a few items to "never" buy for runners. Top on the list is running shoes. The proper fit of a running shoe can't be stressed enough, and even if you happen to know your favorite runner's shoe size, it doesn't matter. All models of shoes are created with slight differences and some fit snugger than others even if they both happen to be size 9. A runner must be there in person to try on, walk, and possibly even go for a short run in the shoes before they are purchased. Hats also fall into the "don't buy" category. Runners like to pick out their own hats because a poor fitting hat can become irritating very quickly if it is too constricting or falls down over the runner's eyes. Probably the biggest dis-service you could do to a runner is to buy them an I-Pod so they can listen to music as they run. This is an extremely dangerous practice.

However, there are still many gift ideas that might be very helpful in developing the ability and adding to the comfort of a runner.

(1) There are many books on nutrition and diet on the market, but finding a well-written book on nutrition for athletes might take a bit of research but will be well worth the effort. Often the biggest mistakes many runners and other athletes make is to train their hearts out and than fail to nourish their bodies properly to compensate for the extra physical stress they are putting on themselves. Proper diet will improve strength, endurance, and most of all will help recover for workouts.

(2) Physical stress can lead to other issues as well and it's important for athletes to have balance in their lives. It would be very thoughtful and wise to buy your runner a membership to a Yoga class. For far too many years "inner balance" has been ignored and now even professional athletes of the highest caliber are introducing Yoga into their lives to rejuvenate their bodies after all the physical stress they impose on themselves.

(3) Consider purchasing your runner a book on heart monitor training. Dr. Phil Maffetone has the perfect book on heart monitor training and it is sure to add considerable insight into a new way for runners to look at training. Most runners have no idea of "pace" and how important it is once they decide to take up road racing. It is the absolute key to being a successful distance runner. By running too fast too soon runner's will burn up their glycogen stores quickly and hit the dreaded "wall." Heart monitor training teaches runner's how to burn fat as a opposed to carbohydrates and as a result stretch out their glycogen stores. This is one of the major key secrets to becoming a successful runner that few people are aware of.

(4) Once the book is purchased, choosing the perfect heart rate monitor is not as difficult as it may seem at first. Especially when you go into the local retail outlet and see all the choices staring you in the face. By purchasing a heart rate monitor for a runner you will be doing them a great service "if" you choose the right one. By that I mean, choose the most basic model. Often runners will be confused and spend far too much money on a monitor. So make the choice for them and they can always upgrade later if they choose. The monitor will come with a belt that is attached around the chest and a monitor that is worn on the wrist like a watch. When the runner puts on the belt, the monitor will display his heart-rate. To start out with, that's the only function that is really needed. It should cost well under $100. Fancier models will inter-face with computers and have dozens of confusing settings. It's not a good idea to start out with the complicated models.

(5) Far too often runners leave for a long run without any sort of identification on their person. For just a few dollars an identification bracelet can be purchased for a runner. One day it could save their life. Often runners end up far from home and in isolated areas. Medical emergency can happen at any time that might render them unconscious. An I.D. bracelet can include the wearer's name, address, age, emergency contact number, blood type, allergies, and any other important data that would be a great source of information for medical personnel.

(6) There are still some in the older generation who have taken up a lifestyle of fitness through running, but have not yet given in to all the temptations of this high tech world we live in. There may be a senior runner in your life that could really use a cell phone to take along on those early morning runs. It can be their "running" phone that is the "pay as you go" variety and is used only in cases of emergency. It will ensure peace of mind for everyone involved.

(7) For a "fun" gift a pedometer would be a unique idea. It can give a runner bragging rights as it will record every step they take during their daily run. Somehow 6000 steps as opposed to 3kms might make a runner feel they did an even more awesome workout.

(8) Most runners train in a haphazard manner and often fail to follow a training pattern. Purchasing a runner a simple training log will help them organize their training days much better. With a log they will be able to plan a week's running in advance and allow for short run days, long run days, and of course rest days. A structured pattern of run training will make a huge difference to the proper development of any runner's conditioning.

(9) Buying running jackets, racing shorts and singlets, water bottle belts, and numerous other types of running gear and aids is always helpful, but in today's marketplace there is just so much variety out there. Unless you have a feel for the style your runner prefers, why not consider a gift card to a running store? Most runners would really appreciate that.

(10) It you know a runner in your life has their heart set on competing in a particular race in the coming months, why not buy their entry for them? That would be a thoughtful, excellent gift because it shows that someone has a genuine interest in what they are doing and also gives them incentive to train a little harder.








My name is Ray and I've been an endurance athlete for over 30 years. I've competed in over 30 marathons, 2 --- 50 mile races, 14 Ironman triathlons and countless shorter races.

I've created a website called "Ironstruck." The main purpose is to provide training and racing tips for the beginner triathlete and novice Ironman. come for a visit...... ironstruck.ca ironstruck.ca

I have also written three triathlon books. Two are for those who have an Ironman triathlon in their future. "Ironstruck...The Ironman Triathlon Journey" and "Ironstruck? 500 Ironman Triathlon Questions and Answers" have been well received by the tri community.

My latest book "Triathlete In Transition" is for the very beginner triathlete and is also being well received.

If you enjoy my articles on Ezine, then VISIT stores.lulu.com/store.php?fAcctID=741102 My Ironstruck bookstore and have a look at the books that can guide you and inspire you at your begin your own journey.

Thursday, April 4, 2013

Getting Fit With the Right Fitness Training Equipment

Before beginning usage of fitness training equipment, one must know the types of equipment which are available in the market and how each of equipment works for various parts of the body.

Choosing the Proper Equipment

Various types of equipments are available for home now and it is not just for gym anymore. As simple equipment like set of weights is available, a garage or spare bedroom can be converted into complete home gym. We first have to choose the fitness training equipment we require and if looking for a total workout, the all in one gym sets suits well. With the same piece of machinery, one can tone muscles in a variety of various exercises.

Regular sports equipment for training such as punching bags, basketballs and footballs is available if someone is looking for more athletic oriented fitness equipment. This type of fitness training equipment is for those planning for less intensive workouts and for beginners. Fitness training equipment is also available for those who wish for a real light workout which is more geared towards aerobic exercises such as jogging, running, Pilates, yoga and step exercises. They can be used at home or gym or wherever someone finds time to do some exercise and many women prefers to have such equipment meant for doing such exercises.

Checking and trying out some equipment at a gym if someone is not sure of what kind of equipment they need. Once proper machine is found, necessary research work need to be done for finding out same home version of the equipment. Thus one can get the workout without paying the price of gym membership which also give the privacy and convenience of working out from home.

If someone aspiring to get the body into shape, fitness training equipment plays a vital role. Healthy eating and exercise habits can benefit throughout the life which prevent injuries and diseases. So having own set of fitness training equipment avoids slacking off from daily exercises. Having fitness training equipment at home is best advised to keep someone on track of getting and staying healthy.








Shirley has been writing articles professionally, both online and offline, since 4 years ago. This author is not only writing in the subject of health, but also in dieting, fat loss, fitness and many other more. Check out her latest website in ironbedframes.net Iron Bed Frames which discuss and review about ironbedframes.net/cheap-bed-frames.html Cheap Bed Frames.

A Yoga Teacher Training Program Can Turn Your Passion Into An Income

Even if you love yoga and are very good at it, a happinesslifetime.com yoga teacher training program will help you learn to pass the knowledge you have on to others. Leading the sessions is far different from being an active participant in them. Yoga is good exercise and improves flexibility. Greater flexibility can help avoid injuries during other activities. Yoga also builds core strength when done properly. You must learn to identify when students in the class are performing each move and pose to get the maximum benefits out of the exercise.

A happinesslifetime.com yoga teacher training program will not only enhance your skills in yoga, but will help you to pass your knowledge and passion on to your students. Learn how to teach the poses and determine if students are performing them correctly. Students will recognize you as the expert, so be prepared for many questions. Learn as much as you can so that you can be prepared when students are asking you for advice and further instruction.

Yoga is practiced for many reasons. Some people want to loose weight, relax, tone and firm but others are coming to yoga class as part of an alternative care for arthritis and other painful diseases and conditions. You will be more successful as a yoga teacher if you familiarize yourself with herbal remedies and alternative medicine. Visit your local health food store frequently. The owners and staff are usually very knowledgeable and can pass a lot of their information on to you.

A happinesslifetime.com yoga teacher training program and a lot of self learning will make you an excellent yoga teacher and guide to your students. The more you are able to learn, the more you will be able to help them gain the benefits of yoga and exercise. Once you learn the needs of your students, you will be well prepared to help them in many ways besides just the yoga classes.

Training programs are available in all parts of the country online. Most offer certification programs so that you can put your skills and knowledge to work earning an income. Yoga classes are a great second income for teachers and part time workers. It is easy to fit a yoga instruction schedule around the needs of a busy family to provide a needed extra income. Check online resources to find the program nearest you. Classes are usually flexible so that you can learn while you are working or attending another school.








Alexander Sutton knows all too well how hard it can be to get started in the professional world. But now that he's established himself he'd like to share both his successes and failures in order help others enjoy the most efficient route to success. For more information, please visit my-yoga.net/yogateachertrainingprogram.html Yoga Teacher Training Program.

Educated Decision Making in Exercising

Whatever workout technique you choose, take precaution doing them the wrong way can pose injuries. Always stretch before exercising, and if you feel awkward while exercising, you're probably in the wrong position. If you're just beginning, start off slow, it takes a little while to perfect your technique. You should feel your muscles stretching; you should not feel pain while working out. While working out you should begin to feel a burning sensation; this shows that it's working! Don't forget the number 1 rule of any exercise program: Drink Plenty of Water!!!

Aerobics- is nothing more than anything to get your heart pumping. You can get a good aerobic workout from swimming, dancing, running, any number of things to really get the lungs working and blood pumping. There are also good aerobic video's and techniques such as step aerobics, dance aerobics etc. A good aerobic workout should be done 2-3 times a week, with the addition to muscle building techniques (if you are looking to get in shape). No matter the reason to start an exercise program, aerobics is the one technique everyone should do; it will dramatically increase your energy, and overall health!

Yoga- it's important in yoga to have the right choice in clothing. Yoga is stretching meditating, and relaxation techniques. You should be completely comfortable in loose clothing that will stretch with you. Yoga unites the mind and body; you are more aware of your movements, it teaches you meditation, and how to emphasize on your breathing, and muscle groups. Knowing forms of yoga will help you in every aspect of life. You will learn how to brush the outside world away and focus on you!

Pilates- is a great technique to use with strength training. While strength training builds shape and build mass, weight exercises make muscles tight and shortened. Pilates are designed to stretch and lengthen those muscles giving you a balance in your workouts.

Weight training- is the key to building muscle mass; weather your male or female looking to build muscle, tone your body, extreme workouts, or just basic exercise. Weight training is the key to getting results. The key is to find the right workout for you. Try not to focus on just one part of the body though, try to keep a balance throughout the entire body by working as many muscle groups as you can.

Diet- No matter the workouts you choose, you have got to find a diet that goes along with it. Diet does not mean cut out all the foods you love, it simply means to watch what you eat, and there are so many diets out there it's hard to choose the right one. You have to research what kind of workout you want to begin with, and what diet would maximize your results. This can include calorie diets, protein diets; maybe you have special needs such as diabetic, or fiber diets. You have to do the research and learn the right diet for you!








For more resource information check out these other sites:

[Fit4LifeToday.com]

LosingIsEasy.blogspot.com LosingIsEasy.blogspot.com

Thai Massage - What is It?

Thai Massage, the traditional form of massage therapy used in Thailand is rapidly becoming a popular form of massage in the United States. A new career direction for many Massage Therapists, it is a deeply relaxing style, done on a mat on the floor, rather than a massage table.

Schools teaching Thai Massage are increasing, especially in California. For someone with an adventurous spirit though, it is interesting to note that it can often prove to be cheaper to fly to Thailand and attend a school, in comparison to taking a training at home. The main cost would be flying there, then the schools there, as well as living expenses can be quite inexpensive! This has become a popular way to learn Thai Massage and get a wonderful vacation and experience at the same time! I would recommend exploring the schools in the more rural Northern Thailand.

Thai Massage, called Nuad Phaen Boran, or Ancient Massage in Thailand originates from the time of Buddha. When Buddhism reached Thailand in the 3rd or 2nd century BC, temples were built with adjacent dispensaries and medical schools as an integral part of the religious system. Massage and other healing arts were taught and applied in the monasteries and within the family, passed down orally from teacher to student.

Generally Thai Massage is done in loose comfortable clothing on a mat or pad on the floor. Techniques similar to Shiatsu and Acupressure Massage are used along with passive stretches. Often given the name Yoga massage because much of the treatment is focused on stretching the entire body, as is yoga. Similarly to Shiatsu, acupressure and yoga, the clients core energy is stimulated and rebalanced, enhancing greater health and well being.

Thai Massage works on the major meridians, or energy flows, which run throughout the human body. It aims to harmonize the body, to loosen and release blocks, and to feed deficiencies along the energy lines. Energy blocks or congested areas are released and the prana, or the core energy of the body can flow freely again, feeding and nourishing the entire body and its organ systems as intended.

An ingenious system of movements allows the therapist to manipulate the client without much effort. Every movement is designed to support the client as well as the therapist, often giving the therapist a comfortable stretch as well. A wonderful feeling of inner connectedness and balance can be felt as client and therapist relax into the stretches together. Done in silence, this form can become a kind of meditation for both the giver and receiver, encouraging a state of calmness and peace.

Additional benefits of Thai Massage include, relief from pain and muscle tension, a general increase of energy, improvement of the circulation of the blood and lymph, an increase in flexibility, a more balanced nervous system and a peaceful relaxation of the body and mind. A must to try for anyone seeking a natural way to increase their overall health and well being. And typical to massage in general, it feels great!








Author Lita Stone
Massageclips.com Massageclips.com Lita Stone has been practicing as a certified massage therapist for over 20 years. She's now sharing her favorite techniques and teaching how to give a deeply relaxing and effective massage on her selection of massage instruction video downloads. Beautiful to watch and easy to follow. Sign up now for her Massageclips.com Free Massage Training Video!

How Should Runners Incorporate Yoga Into Their Workout Routine?

Running is a great exercise that can help burn extra calories and get your body into optimum shape. The problem is that running can be very hard on the body. Doing yoga can be a great thing to help keep your body in balance, prevent injury, help you to be more aware of yourself and your body's needs, and help you relax after a hard run.

Running can be great for keeping in shape, and coupling it with the strength and toning exercises and stretches yoga offers can do much more. Running burns calories to help you stay in shape, but yoga can help you to keep those muscles limber instead of tight after a hard run. Yoga helps to strengthen muscles that may not be getting the benefit from your running as well.

Yoga is a great strength training exercise, but it is also relaxing. Running is a very strenuous activity which requires stamina. The body naturally produces pain killers that may make a runner unaware of the injury they are causing their body. By stopping to do yoga, relaxing, and taking it slow, you will become more aware of these types of injuries and help prevent them, or take precautions from making them worse.

Yoga helps to keep a runner limber, making it easier to run further with less risk of injury. By stretching the muscles thoroughly, you are helping to strengthen and protect them so they will do better during your run. Yoga also helps to increase your oxygen intake thanks to the deep breathing used in yoga. The increase in oxygen can help to provide better breathing during a run, helping the runner go farther and control breathing while getting optimum oxygen to their muscles.

Runners should combine their normal running schedule with a yoga routine daily to keep the body in balance, keep the body limber, increase oxygen intake, and help them to achieve a feeling of relaxation after a long run. The combination will maximize the benefits of each, helping them work together in perfect harmony.

When you combine the strengthening and lengthening power of yoga and use it along with your running regimen, you are sure to see positive results. For a body that is strong, lean, injury free, and has the capacity for maximum oxygen intake, let yoga guide you and help you meet all of your running needs.








yogafitnesscoach.com/runners-yoga Runner's Yoga is a surprisingly challenging type of cross training.

There are so many types of yoga out there, you can definitely get a workout with a hot, active yoga practice, or you can opt for something more flexibility oriented or meditative.

Whatever your preference yoga for runner's really makes sense.

To find out exactly how to incorporate yoga training moves into your "runner's workout," visit my website for tips on yogafitnesscoach.com/runners-yoga Runner's Yoga.

My Market Niche - What's the Topic of Expertise I'll Be Offering?

From marketing to e-learning, whether you're doing seminars, presentations, video or e-courses, I have found the following to be a wonderful way to determine what your topic of expertise will be.

I focus on what I feel I'm good at and what others have told me I'm good at for that niche.

Those two are critical. Many times you feel you're good at something, but others haven't told you that. If you get feedback from others that you're good at something chances are they're in that market niche we just talked about.

More importantly, chances are you're really good at it, because they've given you feedback.

That's called an unsolicited testimonial.

If you look at topics of expertise make sure they're behavior centered. In other words they're verbs not nouns. Let me show you what a topic of expertise is as a verb; it's what you do, not what it is.

For example:

Changing limiting beliefs - that's an area of expertise.

Creative writing - that's a verb it's writing creatively. If you teach that that's a verbalization of the writing style; what type of writing creative writing so that's a topic of expertise.

Time management - is a topic of expertise. I like to call mine action management, because I rebrand time management; I don't think you can truly manage time. You can manage actions within time, but you can't manage time. It's coming and leaving and it can't be recreated. Actions can be, so you have more control with actions.

You can re-brand topics of expertise, which have been branded out there just like action management pluses time management.

Yoga - doing yoga is a verb so if that's your topic of expertise that's great, but that's not enough. What kind of yoga? Kundalini or Hatha yoga there are different types of yoga, so the more specific your topic of expertise the better.

How about Hatha yoga for spiritual CEOs or Kundalini yoga for real estate investors? If you are a Kundalini yoga teacher as I was then you have credibility. If you teach, train and feel comfortable with and they feel comfortable with you with real estate investors, especially if they're new or veteran; you decide what you're most comfortable with.

Then that would be a great training for you to have. The point of this isn't whether you're a trainer or teacher, the point isn't whether you sell software or have assessments in the marketplace; if you're a consultant or coach or author.

It doesn't matter whether you're a products company or you do manufacturing, the point is to understand what a market niche is and understand what a topic of expertise is.

Weight loss - that's a topic of expertise, but rapid weight loss is better.

Networking - this is good, but networking among home school parents is even better, because it's more specific.

Fundraising - this is great as a topic of expertise, but fundraising for developing nations of the world is even better and that's what Kiva.org does.

Book Promotion - this is great, but book promotion for public speakers is even better, because it's a topic of expertise with a much more narrowly defined niche.

Negotiation - to negotiate is verbalizing, you can teach negotiation, but negotiation with divorce attorney's is different than negotiating with entrepreneurial CEOs, so be specific with the noun.

When you verbalize the noun it becomes more and more specific. Negotiating with entrepreneurial CEOs is a verb; negotiation is a noun, focus on the verb, the action.

Accelerated Learning - this is a great topic of expertise. However, accelerated learning for kids is better. Accelerated learning for kids between the ages of seven and fourteen is even better.

Spiritual Psychology - this is good, but you can refine what spiritual psychology can be for a more narrowly defined target.

Teaching Piano - this is a good topic, but teaching piano to the blind is better, if that's a topic of expertise you have.

So topic of expertise has to do with focusing on what you feel you're good at, what other's have told you you're good at and make it as specific a niche as possible.








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Wednesday, April 3, 2013

Bodyweight Exercises Everyday - Your Guide to Fat Loss With Bodyweight Exercises

I'm currently training (almost) every day. I don't do hardcore bodyweight exercises everyday, but instead do "softer" bodyweight movements such as Prasara Yoga and mobility drills. The key to proper recovery and success with bodyweight training is to alternate between periods of high and low intensity training.

So here's a sample breakdown of a 5-day per week routine where you cycle through intensity days:


Day One: High Intensity
Day Two: Moderate Intensity
Day Three: Low Intensity
Day Four: High Intensity
Day Five: Low Intensity

On the high intensity days, you perform some sort of interval or circuit training with bodyweight training. Interval training is where you perform an exercise for a short period of time (usually 20-60 seconds), then rest for period of time (usually 10-20 seconds).

Circuit training is where you perform a handfull of exercises back to back with little to no rest in between each set. When you combine the two techniques, you get Interval Circuit Training, which is simply performing exercises back to back in a circuit fashion.

But instead of counting repetitions, you just perform that particular exercise for a given time frame. This is one of the easiest and most effective ways of putting together a fat loss bodyweight training program. Let me give you a sample workout to get you started:

Perform 5 rounds of:


Spinal Rock Hip Snaps, 30 seconds
Quad Squat, 30 seconds
Tripod Switch, 30 seconds
Jump Squat, 30 seconds

Now, as I mentioned earlier, right after a high intensity day you want to do a moderate intensity day. Prasara Yoga is your best option. This is because Prasara Yoga is just relaxing enough, yet can be a very difficult workout if done properly.








For more information on how to properly organize your workouts for fat loss, including information about Prasara Yoga and mobility drills, check out Bodyweight Blueprint for Fat Loss. You can find out more information about this incredible bodyweight fat loss program on my site, WorkoutWithoutWeights.net [workoutwithoutweights.net/bodyweight-blueprint-for-fat-loss]

You have permission to publish this article in your web sites, ezines or electronic publication, as long as the piece is used in its entirety including the resource box, all hyperlinks (HTML clickable) and references and copyright info

Considering A Career As A Yoga Instructor

So you'd like to be a yoga instructor, but you think it's a complicated process to be one. You're wrong. Teaching yoga is not any different from teaching any subject in school. You must have mastered it with your heart and soul before you can impart your knowledge to others. And just as any math teacher masters the subject in the university to be able to teach it, so should you master yoga for you to teach it.

The first thing you'd like to do is, of course, to enrol in yoga classes. This is something you should give your heart and mind to, otherwise, it just won't work. You have to be able to actually feel and enjoy the benefits of yoga before you can make others appreciate it through your instruction. So go ahead and immerse yourself in the health and mental discipline. Study it, not just at a gym, but also with the use of DVD's, magazines and other materials that will help you master it from inside out. Being able to do those moves at home will give you more opportunity to perfect them.

Don't forget though, that yoga comes in many types, including Bikram, Iyengar and Ashtanga. It's good to know each of these, but if you really want to be a master, you'll have to devote yourself to one. Once you've made your choice of which among these three types you'd like to master, you can now get the right training. Remember that to be good in yoga, you have to practice, practice, practice.

If you really would like to pursue a career as a yoga instructor, check with the yoga association in your state. There will be specific guidelines as to how to acquire certifications that will allow you to teach yoga professionally. You may even be inspired enough to open your own yoga school, for which you're going to need to research on another set of guidelines and requirements. Before you decide to open a yoga studio, you must also consider that this is going to be as serious a venture as any other business venture there is. In other words, it's not just going to be your passion for yoga that will make this studio successful. You're also going to need some good business sense to make it work.

Being a good yoga instructor is more than loving this practice, though. It will also entail good rapport with your students. This means, you'll have to work at establishing good relationships with these people if you want them to truly learn from you.








A SchoolYogaInstitute.com yoga training course and SchoolYogaInstitute.com yoga certification are two things you'll need to prepare yourself for being a yoga instructor. Whether or not you plan to open your own studio, practice will, indeed, make your yoga perfect and certification will make you perfect for your job as instructor.

How Yoga and Martial Arts Create Successful Studios

Some people think Yoga and Kung Fu are polar opposites, but nothing could be further from the truth. Many of today's martial arts can be traced back to Yogic origins. At the same time, both of these systems develop human potential far beyond normal expectations.

Having seen children develop in Karate, Kung Fu, Ju Jitsu, and Yoga classes, there is no denying the benefits of mental, emotional, and physical training. When my family owned a 4,000 square foot wellness center, with three studios, anyone could easily see the benefits for local families.

Character development is a key component in each of these systems. Children show the most improvement because they are not set in their ways. Yet, adults also do quite well as they learn to believe in themselves. It is easy to doubt oneself during times when one faces hardships.

Divorce, mental stability, domestic violence, substance abuse, and financial hardships are just a handful of the many problems families cope with. Recognizing problems, finding qualified counseling, and developing a strategy for coping, can be the early stages of family reconstruction.

With all that said, there is a need, in every community, for a holistic approach toward the healing of oneself and the family unit. Yoga and Karate studios have begun to network with each other to meet the needs of local families. In areas where martial arts is the only discipline available, classes for Yoga have begun to take hold within these centers.

The first group, to be attracted to Yoga classes are usually mothers of the children, who attend Karate, Kung Fu, Ju Jitsu, or other disciplines; although I have noticed kids Yoga classes do very well, within a martial arts studio setting. Family Yoga classes often do well on Saturdays, when families can find the time for bonding.

Eventually, larger numbers of male adults will begin arriving, due to the healing aspects of Yoga. Many of today's martial arts lack adequate healing knowledge, despite the potential for injury. For the healing alone, Yoga and martial arts make a perfect partnership, but these systems are not purely physical in nature.

However, martial arts and Yoga both instill self-esteem, emotional growth, focus, and self-discipline, by training the mind. This gives children a head start in a competitive environment. A one year setback due, to a lack of focus, can have a long-term negative impact on a child's education.

© Copyright 2009 - Paul Jerard / Aura Publications








Paul Jerard, E-RYT 500, has written many books on the subject of Yoga. He is a co-owner and the Director of Yoga Teacher Training at: Aura Wellness Center, in Attleboro, MA. aurawellnesscenter.com aurawellnesscenter.com He has been a certified Master Yoga Teacher since 1995. To receive Free Yoga videos, Podcasts, e-Books, reports, and articles about Yoga, please visit: yoga-teacher-training.org/member-offer.html yoga-teacher-training.org/member-offer.html

Look Within

When people think of visionaries, they think of people who seem to be able to see farther into the future than others, such as futurists, inventors, theoretical physicists, social revolutionaries, pioneering entrepreneurs, filmmakers, etc., many of whom seem to have the power to "make the impossible happen."

Yet there is a fundamental faculty of human consciousness that we could call vision, which all of us posses and can develop. It is possible for each of us to function at the level of vision, creating what seems to others to be impossible. Thus, I say that we as human beings are visionaries, even though in the early 21st century we as individuals tend not to operate as such. I see the day in the not too distant future when all children are raised to develop their visionary capacities.

Such a future at first thought might seem frightening to some, for there are many examples of charismatic leaders and visionaries throughout history who have caused great harm and destruction. Giving all children the power to operate powerfully and independently from their own vision might seem like a dangerous and even grossly irresponsible proposition, but not once one understands more about vision.

Adolf Hitler is an extreme example of the kind of "visionary" we'd fear. A Hitler is quite dangerous among masses of less than visionary people, yet quite impotent among the visionaries of the future. A person with a visionary mind is not inclined to substitute another's vision for their own and does not hold blind faith as a value. Further, the visionaries of tomorrow are much more evolved than most of the visionaries of yesterday (as enlighten as many of them were), for example, tomorrow's visionaries are not positionaries, as Hitler was. Tomorrow's visionaries are much more powerful than the even the Hitlers of yesterday, and their power arises from their expanded consciousness, which brings with it far more compassion and love than even many of the most saintly persons of yesterday. The powerful visionaries of tomorrow are Gandhis and Yunuses, not Hitlers.

So consider that what defined a visionary in past centuries will be far different from what defines a visionary in the years to come. In simple terms, tomorrow's visionaries will have greater power to look within, to consciously face themselves and evolve across the full spectrum of human potentials, in ways even many of the best thinkers throughout history seldom had the opportunity to do.

Also consider, that while some people are born with great talent for creative thinking or logic, being a powerful visionary is attainable for virtually anyone (excluding those with serious intellectual or psychological challenges). Most individuals can multiply their conscious power by simply removing the conditioned barriers to their vision (or consciousness) and learning visionary thinking methods.

So what is vision? When I refer to vision, I mean something distinctly different from dreams, fantasies, visualization, imagination or paradigms. There has been a lot of buzz about paradigms in business and leadership circles, and how powerful it can be to shift one's paradigm; and while a paradigm is one's worldview, viewpoint or metaphorical perspective of reality - it is not vision. Think of vision as what you see in your mind's eye as you navigate your paradigm from moment to moment. That simplistic description may be useful, but there's a lot more to be said about vision than that description allows for.

Vision is an ever-present, dynamic and evolving function of human consciousness. When many people today think of improving themselves, they speak of changing or removing their limiting beliefs, self-talk or mental images. The techniques which one finds in the field of "self-help" today say a lot about how little we know of human consciousness. Further, that human beings still act so irrationally on personal, interpersonal, societal and intersocietal levels says much more about our assumptions of how human consciousness functions than it does about human consciousness itself. So many of us today assume that we as human beings are far more limited, irrational and even self-destructive by nature than we actually are, and such assumptions make it possible for us to tolerate and even expect less than visionary thinking, speaking and behavior from ourselves and each other.

The work we do at the Vision Force Boot Camp is, many participants feel, nothing short of revolutionary. In the words of one recent graduate, "My fundamental assumptions and beliefs about what is possible for myself, humanity, and the future of the planet were completely shattered - in the best and most inspiring way possible." It's almost unavoidable. While I have not yet written a treatise on the work we do at Vision Force, it is simply not enough to grasp something like this intellectually, if what one seeks is an expansion of one's consciousness, an experience of greater vision and hands-on training in methods to think, speak and live at the level of vision. Further, while many of us have genius intellects, when it comes to facing our selves, or looking within, we fall far short. Thus, it has been much easier thus far to create an event, where people look within for four days straight while exploring our concepts and methods, than to write a formal, systematic analysis of the model of consciousness, which underlies the methods taught at the boot camp - at least in a way that most people could grasp given our collective conditioned propensity to not fully face our selves.

Are human beings really visionary by nature? Can we each live as visionaries? Is it really possible for us to create a radically different and positive future for our children than the one we're headed towards now? Is there much more you can really do as one person to bring about such change in the world?

Right now, you have your own answers to such questions, and while I can tell you what I see, I'd rather have you see what you can see after putting the vision force methods to work for yourself. Our "boot camp" is the best way to do this. As intimidating as the name may sound to some, it's intended to have people understand that it is not going to be a seminar or conference, where you just walk away with more information without ever venturing courageously inward to question your assumptions. The boot camp is a rigorous inner journey, where you face your self, perhaps like never before - and in a way that naturally calls you to stand for what matters most. As you do, you begin to experience an inner alignment, much like the spine straightening that happens through yoga practice, and you find your vision and consciousness is profoundly expanded - giving you access to levels of courage and compassion that you never had before.

Unlike the name might imply, the boot camp is a fun and some would say "spiritual" journey, where each individual is honored, regardless of background or belief. In fact you could say the work we do is belief-neutral, or to use a software analogy, our "software" will run on virtually any "belief platform." For some, an event like this seems like dangerous territory, as there are many questionable events teaching people things about life. To be clear, with the Vision Force methods, there is nothing you need to believe or join, and absolutely no one to follow. We think you'll agree that this is cutting-edge human development work that holds great promise for humanity and our collective future. So come and play!

And if you think you're not ready, sink your teeth into our delicious Visionary Mind home study program.








Michael Skye, founder and CEO of VisionForce.com, works with a new breed of impassioned change agents around the world, who are giving their lives to stand for all of humanity. The Visionary Mind Shifts are available free at VisionForce.com/course VisionForce.com/course.

Meditation - Merging With the Formless Truth

Self is everywhere, shining forth from all beings, vaster than the vast, subtler than the most subtle, unreachable, yet nearer than breath, than heartbeat. Eye cannot see it, ear cannot hear it nor tongue utter it; only in deep absorption can the mind, grown pure and silent, merge with the formless truth. As soon as you find it, you are free; you have found yourself; you have solved the great riddle; your heart forever is at peace. Whole, you enter the whole. Your personal self returns to its radiant, intimate, deathless source.

~ Mundaka Upanishad

This beautiful passage from the Mundaka Upanishad comes perhaps as close as written words can to "speaking the unspeakable" ~ to pointing to that which the tongue cannot utter (nor the ear hear, nor the eye see) ... and giving us ~ its fortunate readers ~ a "prescription," a practice for experiencing this that it is pointing to, directly:

... only in deep absorption can the mind, grown pure and silent, merge with the formless truth.

The prescription, the practice being offered by the Mundaka Upanishad is the practice of "deep absorption," a state of Being that can be accessed (perhaps most effectively) through meditation practice. So what is "meditation practice"? Let's explore ...

In the same way that the practice of Hatha Yoga includes (at least potentially) thousands of asanas, and in the same way that there exist thousands of different forms of Qigong (Taoist energy-cultivation practices) ~ so also are there thousands of different forms of meditation practice. (I'm using the term "meditation," in this context, to describe mind-training practices performed with the physical body held in a relatively stationary position.)

Within the Mahayana vehicle of Buddhism, meditation practice is divided, most generally, into two categories: Shamata (calm abiding) and Vipashyana (clear seeing). The most basic form of Shamata/calm abiding meditation ~ and a good place to begin, if you're new to the practice ~ is simply to sit, in a location where you're not likely to be disturbed, with the spine in an upright position, relax (body & mind), and do nothing else at all. Easy! Try not to even think of it as "meditation" ... but rather a time to just sit and be at ease, to cultivate stillness, with nothing at all to "do," for five minutes or ten or a half hour. This is called "Shamata without support."

If this was too easy, you might like to explore "Shamata with support." In this form of meditation practice, you use a particular "object" as a "support" for you practice. You can, for example, use your breath as support: letting your awareness rest gently on the inhalations & exhalations, perhaps counting the cycles of the breath, from one to ten, and then beginning again. Mantras (strings of Sanskrit or Tibetan syllables) or mandalas (visual representations of aspects of mind), candles, or objects from the natural world (e.g. a shell or a beautiful crystal) can also be used as support for your meditation practice. The idea here is that the "object" acts as "support" by helping us to keep our attention in the present moment (instead of drifting off into thoughts of the past or future).

A more advanced practice is to use as "support" whatever happens to be arising in the fields of the senses. So, for instance, you could decide to use as support every sound that you hear, or the smell of incense or perfume or food in the room, or whatever taste happens to be in your mouth ... Emotions and thought-patterns and eventually anything at all that is arising, can be support for our practice. How exactly these things become "supports" (as opposed to distractions) is a subject for a future essay ... or perhaps is best left to personal interaction with a meditation instructor. For now, the point is simply this: eventually, every single thing in your experience can act as a support for your meditation practice, for your becoming more Present, more awake, more "alive" in the here and now.

Vipashyana/clear seeing practices (also know as analytic meditation) are meditation practices often used in conjuction with hearing a Dharma talk or studying a particular text/scripture. In such forms of meditation, a particular idea or concept is taken into the space of meditation, and within that place "held" and "examined" in a deeper way than is possible when we're engaging only with conceptual mind. A certain kind of clarity and certainty can then emerge, with respect to particular aspects of the teaching. This sort of meditation is also a means for yogic exploration: for exploring, in very specific ways, the working of mind, for "going inside" and having a "look" at aspects of ourselves which we may, in our day-to-day living, be quite unaware of.

But if you're able to be happy with the very first Shamata( without support) practice ~ the practice of simply sitting, relaxing, and "doing nothing" ~ this is excellent ... and will serve you well, on your journey toward [merging] with the formless truth ... [solving] the great riddle ... and [returning your personal self] to its radiant, intimate, deathless source ... Sobeit!








Elizabeth Reninger, M.S. (Oriental Medicine) has been exploring Yoga/Qigong - in its Daoist, Buddhist and Hindu varieties - for upwards of twenty-five years. She maintains a private acupuncture practice in Boulder, Colorado, and is a published poet. For more of Elizabeth's writing, on related topics, please visit taoism.about.com taoism.about.com

Back Pain and Meditation Part 2

There is no set date when this great ancient art-science began, but it goes back thousands of years. Stone carvings in the Indus Valley depicting yoga postures date back over 5,000 years. Traditionally, yoga was a spiritual practice, its goal being union with the Absolute or Divine. The various exercises associated with Hatha Yoga were performed to prepare the body for long periods of meditation. The word yoga means to join or unite together, and the practice joins together the body, mind, and spirit. The practice is often associated with Hinduism, but pre-dates the religion. As have other religions, Hinduism has incorporated elements of this art into its practices.

After you consult with your doctor find a good yoga instructor. Getting a referral from someone you trust would be helpful. Make sure that they practice traditional forms of yoga brought out of India that will teach you meditation as well as physical poses.

Posture, balance and body alignment through yoga. The yoga poses are meant to train the body to be healthy and supple. Consistent practice and application will result in improved posture, and an increased sense of balance, with head, shoulders and pelvis in proper alignment. Additionally, unlike many other forms of exercise, yoga helps stretch and strengthens both sides of the body equally.

The practice of yoga focuses on body alignment and awareness, in the belief that every part of the body has an effect on every other part, as well as the body as a whole. Practicing the poses teaches balance, patience and perseverance while toning and strengthening the muscles.

By consciously combining specific methods of breath, movement, stretching, meditation, mantras and relaxation, this practice promotes amazing immediate results and insures lasting long term physical, emotional and spiritual benefits. Kundalini Yoga helps you look great, feel great, relax, enjoy life and live in grace and gratitude.

These Yoga meditation techniques have been used for centuries for spiritual purposes. However, they can also be used as natural pain relief methods. By applying the meditation techniques specifically for pain control, practitioners are able to have a positive effect on such severe kinds of pain.

This deepening of awareness is carried out while practicing gentle asanas at the beginning and keeping the awareness inward focusing on how one's being feels. This is far from many of the Asana Yoga classes which often try to make sure the body is in 100% correct alignment, and focus on how the body looks or appears from the outside in an asana.








Glen Wood - The Yoga Teacher, dedicated to unlocking the Real Secrets of Back, Neck and Shoulder Pain.

To help you further with your back, neck and shoulder pain you need to sign up for your FREE "Yoga and You" report at YogaTeachingwithGlen.com YogaTeachingwithGlen.com

Tuesday, April 2, 2013

I Will Never Be Like That Mummy

Do you remember way back before you had children - let's call it BC - when you made yourself certain promises about the type of person you would be in motherhood?

Do you remember being out for a nice meal with your other half while a couple of harassed looking parents tried to 'manage' their screaming toddler is was yelling till his face turns violet that HE WANTS AN ICE CREAM and he wants it RIGHT NOW?

Did you tsk at them too?

It's OK, I've been there. And now I feel a great need to apologize out loud to all the mothers I ever gave dirty looks to for having screaming, unmanageable kids.

You see, BC you swear to yourself that you will never ever let your child become a walking advert for Barney/Dora/Pokemon or spit on a hanky while in public to wipe the chocolate from around their chops (them having eaten said chocolate just an hour before dinner time too).

And it sounds so great in your head. You'll be this tolerant, calm, earth mother whose yogic breathing practices will help her through the difficult waters and make sure she rises above the scraggy looking women with baby puke on their shoulder and a fistful of food in the back of her hair who are screaming at their tots with spittle flying out of their mouths.

I will NEVER be that woman you promise yourself.

Then reality hits you right between the eyes in the form of a child and you've got more chance of meeting George Clooney in the supermarket than having any time for yogic breathing - or any breathing for that matter - and you will do anything ANYTHING for a moment's peace or to stop your cheek-burning embarassment in the middle of a packed supermarket.

I actually laughed out loud when I read this post at Ravings of a Mad Housewife - she so knows what I'm talking about.

And it got me thinking, what did I swear I would never do in motherhood?

1. Bribe my children with treats.

Their little bodies are a temple right? Well not when I'm half way round Tesco with a full trolley and Mia decides that she kinda fancies throwing the shopping out of the trolley as fast as I'm putting in is the way to ease the boredom and shouting "oi lady" to other shoppers is way more fun than helping mummy with the shopping list.

2. Talk about my children ALL THE TIME.

Parents do that, have you noticed? Every little event in their child's development is replayed in graphic detail and if you sit next to a parent at work you know so much about their potty training/bed wetting/tantrums that you actually want to throw a tantrum of your own.

And heaven forbid you ever get two mums sitting together at work - it's like the waiting room for the local midwife.

Now I'm a mum I have to gag myself.

"It was so funny this morning . . ." I start, then think actually, unless you were there it's actually not that funny at all.

3. Take your child to work.

A big no no. People say 'bring him in as soon as you can' but they don't actually mean it. They mean bring a photo in. Just as it was toxic to touch a child for the creatures in Monsters Inc, so it is for the childless at work. I actually used to rush to the loos to avoid babies brought in to the office. And mums always always picked me to thrust their cherished newborn at.

4. Use the TV as a babysitter.

Picture the scene. You've just got in from work after picking the children up from school/nursery/grandma's. You need to make them something to eat, make yourself a medicinal cup of tea and juggle making their packed lunch for tomorrow while also thinking what to make yourself and hubby for tea.

While you're trying to do all this you have one child hanging off your leg demanding to be picked up, the other begging you to play Frustration with them (ah yes, very apt name for a game) and it's pouring with rain outside so if they do go out and play you have at least an hours clearing up to do after.

Who you gonna call? Sportacus of course - 25 minutes of Lazytown is just enough time to race around the house like someone pressed the fast forward button and get all of those jobs done.

5. Promise yourselves that your child will never be THAT kid that kicks, bites, pull hair.

Yeah right, until that is you get the call from nursery saying your cute little girl has been bullying the boys.

I remember the times the nursery staff had to pull me to one side to tell me some child had bitten Daniel or committed some other equally heinous crime. Boy did I tut and curse their parents. And don't even get me started on the day he came home having learned to say f*** - and he had heard it from a four-year-old girl.

What's wrong with these people, I would rage at hubby, do they not have any control over their children?

Then I had a daughter and she seems to be slowly making her way through the Naughty Girl manual.

There are so many more - we will always sit down together and eat as a family, I will never feed my child chocolate before the age of 10, I will never let my children dictate our lifestyle, I will never scream like a banshee etc etc etc - so what are the promises you made yourself before becoming a parent?








I am an English working mum with two young children and a slightly less demanding career I write at blogs.coventrytelegraph.net/fromdawntillrusk blogs.coventrytelegraph.net/fromdawntillrusk/