20 Ways To Stay Motivated In 2016

This is a full list of everything the author could think of, and so I put the entire thing here. I did removed the pictures of the muscle bound, rock hard ab people working out. This does not depict the bulk of the rest of us seeking personal improvement (and actually for whom the article is targeted), but in fact these are the kind of people who don't need this kind of list. They have basically already developed the kind of workout routines they need. The bulk of us cannot use them as workout models anyway.

The list does have some great suggestions, so see if there is one or more within it you can adopt as part of your personal improvement program. I am already doing several of these, and although they do offer some encouragement for a sliding workout approach, motivation is different in each of us. 

We rationalize our use of time, but little was mentioned on the subject. It isn't just taking the time, but making the time. All the lists in the world mean little if the time isn't dedicated to see your choices become part of your effort. Examine the gaps in the management of your time. Improving on this is the first step in creating the time you require for the next jump in your physical upgrade (YOU 2.0).

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By Shannon Clark

Ready to make 2016 your own personal year of awesome? Here are 20 ways to stay motivated no matter what curveballs life throws your way!

If you are determined to make 2016 the year you finally reach your fitness goals, you're going to need some powerful and lasting motivation. No matter your goal—lose weight, put on muscle mass, or establish healthy behaviors—you're going to encounter some challenging days. 

On those tough days, you have a choice: You can either keep your chin up and move forward, or you can quit. Unfortunately, the tendency for most people is the latter option. Just three weeks into those healthy lifestyle changes, many of us lose steam and start reverting back to our old habits. By the summer months, those January fitness goals are usually nothing more than a distant memory. 

Don't become another sad statistic! With the right motivational tricks, you can be sure you never get knocked off track. Here are 20 ways to stay motivated in 2016!

1.
TAKE PROGRESS PHOTOS
Many of us are visually motivated. By taking weekly or monthly progress photos—and uploading them to our free online community, BodySpace—you'll be able to see the amazing changes that sticking to a healthy exercise and meal plan can make! 
By looking for those changes and celebrating them every few weeks, you'll never run out of motivation to keep going. Through photos, you'll be able to see just how far you've come and how commitment and consistency will continue to help you change. 

2.

FIND A WORKOUT BUDDY

If you've always gone to the gym alone, now might be the time to get yourself a training buddy. Not only will this person be there to celebrate when you hit that personal record, but they can spot you when you're stuck in a tough lift, or cheer you through those final sets of high-intensity cardio. 

Most importantly, knowing that your partner is depending on you to show up will make you think twice about skipping your workout. Having someone to hold you accountable could be just the motivation you need to finally achieve your fitness goals. 

3.

HIRE A TRAINER

If you're a beginner, fitness can be overwhelming and difficult. If you're not accustomed to exercising, you may feel nervous about trying new things and may not have the first clue as to what program will best help you meet your goals. 

One of the best ways to combat fitness fear is to hire a personal trainer. A good trainer will walk you through achievable goals, show you how to perform exercises, and customize a workout just for you. Some personal trainers can also help you develop a sound nutrition program to support all the work you do in the gym.

A trainer can also serve as an excellent motivational tool. They can provide emotional support when you need it and help you see positive changes when you don't feel so great.

4.

TRY A NEW TRAINING METHOD

Sometimes, all you need is a little change in your routine to see new results. If you've been performing the same workouts with the same sets, reps, and exercise equipment for an extended period of time, it's time to mix things up. Switch the order of your exercises, the set-and-rep scheme, or even which days during the week you work out.

Your body is a highly adaptive machine; if you don't continually challenge it in new ways, your progress can easily stall. Making changes to your workout plan every few weeks can have a positive impact on your workouts and your muscle growth or fat loss. 

A new training method is also a great way to break up the mental monotony of training, helping you stay mentally engaged in your fitness. When you're mentally engaged in each session, you're more likely to be giving 100 percent effort. 

5.

TAKE PART IN A TRANSFORMATION CHALLENGE

Another great way to keep your motivation up is to take part in a transformation challenge. Bodybuilding.com is home to some amazing transformation challenges in our Transform for Life series. Sign up for the next one, and earn bragging rights and prizes! 

Although the cash prize certainly doesn't hurt, signing up for a challenge will surround you with other people looking to make positive changes in their body. Having a strong community can help increase your own excitement for the process. 

6.

TAKE YOUR WORKOUTS OUTDOORS

It's no lie: Sometimes the gym can feel like a dungeon. When those four walls and rubber mats start to feel constricting, take your workouts outside! Go for a run around your neighborhood, consider an outdoor boot-camp class, or even hit the nearest playground for a fun workout.

The change of scenery and fresh air can combat boredom and maybe inspire you to try a half-marathon or triathlon!

THE CHANGE OF SCENERY AND FRESH AIR CAN COMBAT BOREDOM AND MAYBE INSPIRE YOU TO TRY A HALF-MARATHON OR TRIATHLON!

7.

VISUALIZE SUCCESS

When your motivation starts to lag, it may mean you've lost sight of your end goal. When that happens, take a look at your "before" photo, then visualize how you want to look, what you want to lift, or how you want to feel at the end of your goal. 

To "see" yourself in this position, find somewhere quiet to sit or lie down and spend 5-10 minutes picturing yourself reaching your end goal. How does it feel? What's changed in your life? Try your best to really be in that moment. 

Taking a few moments to visualize your success once or twice per week can help keep you focused on what you're spending so much time and energy working toward.

8.

TRAIN IN THE MORNING

It's a known fact that life gets in the way. Your busy schedule, obligations, and tiny daily issues can build up to a heap big enough to keep you from your workout. If that sounds familiar, figuring out a smarter time to train is your best bet for success. 

Moving your workouts to the early morning hours might be your best option. If you can get it done before anything else gets in the way, you'll never have an excuse to miss a workout. 

If getting to the gym in the morning is an impossibility, consider waking up 30 minutes sooner and performing a quick circuit workout in your basement or going outside for a 20-minute HIIT session.

You'll feel great heading off to work knowing that you've already done something positive for your body. 

9.

TAKE A CLASS

Another excellent way to bring a change of pace to your workout sessions is to sign up for a group fitness class. Even the most hardcore, lone-wolf gym-goers can find new energy, motivation, and fun with an occasional spinning, CrossFit, or yoga class. Do some research—there's bound to be a style you enjoy and reap benefits from.

Use these group classes to complement your usual workout program whenever you feel like you want something a little different. These classes can also bring a social element into your workout program, which can be encouraging and fun. Like most things, fitness is more fun with friends.

10.

JOIN A FITNESS GROUP

Not into group classes? It may still be beneficial for you to find a community of like-minded people. Whether this community is a running group or simply a gathering of fellow gym-goers who come together every so often to talk fitness, bringing social support into your life is important. 

The more support you have, the more likely it is you'll stay the course. If there are no groups in your area, try an online community. You can find other hard-working folks on BodySpace. Use it to surround yourself with positivity to stay motivated. 

11.

CREATE YOUR OWN HOME GYM

You don't have to spend thousands of dollars on a home gym. However, investing some money into purchasing home gym equipment can be a great way to stick to your goals. Even with an insane schedule, you can still find 20-30 minutes to train in your own home. You don't even need much space to have your own home gym. All you need for a complete session is a pair of dumbbells, an exercise mat, and possibly an exercise ball. If you really like training at home, and have the space, you can start building a more complete gym.

12.

DOWNLOAD A NEW PLAYLIST

Find yourself some new music! It's amazing how songs can motivate and encourage you through a tough workout. If you're always listening to the same tunes, you may start to just ignore them instead of feeling motivated by them. 

Go through some old songs you may have forgotten about over the years, or hunt down some new music you've never heard before. Either way, having great tunes in your ears as you train can do nothing but help!

13.

BUY NEW GYM GEAR

What's more motivational than new shoes or new gym duds? There's no sense in wasting money on equipment you'll never use. Treat yourself to new shoes, a new sports bra, or even that weight belt you've been eyeing! If you're not much of a clothes buyer, purchase some new supplements. A delicious protein powder or some creatine may be just what you need to feel inspired to train! 

14.

TRY A NEW GYM

Seeing the same people at the same time in the same place can get exhausting. For a change of pace, visit a new gym! Try new equipment, meet new people, and see what other options a new gym may afford you. Purchasing a guest pass somewhere fresh may help you hit that PR you've been working toward or bring new life to your stale routine. 

15.

SET DAILY GOALS
You already know the importance of setting short- and long-term goals, but if you need an extra motivational boost, try setting daily micro goals.

When you wake up each morning, set an objective to achieve, and write it down. Your goal can be anything you want, provided it's something you can achieve that day. You can try to add 5 pounds to your last set of bench press, do one more rep on your squats, or spend 10 more minutes doing cardio. Whatever the case, set a goal that motivates you! 

By setting a daily goal, you can give each day a purpose. And because each day has purpose, you'll be far more likely to show up ready to reach that goal. Each time you hit one of those daily goals, your motivation and belief that you really can achieve those goals will go through the roof!

16. 

TRACK YOUR STATS

If it matters, it's worth measuring! Measure the circumference of your shoulders, chest, arms, waist, hips, and legs, and then track how those body parts are growing or shrinking to keep yourself invested in your own development. You can also keep track of your body-fat percentage. 

You can also track your progress based on your performance. Keep a record of how much weight you can lift for one rep and how many reps you can do with a specific amount of weight. Watching yourself gain strength and improve performance can be incredibly motivating and help you realize just how much all that hard work is paying off. 

Once again, BodySpace can make tracking easy and offers a place you can record all your stats over time.

17.

SET SMART REWARDS

Setting goals is critical, but sometimes goals aren't enough. To really get motivated, you may also need to schedule a couple of rewards to go along with them!

This reward could be as simple as an evening out at your favorite restaurant with your significant other, or as big as a week-long vacation somewhere warm. Choose a reward that's within your reach—both financially and realistically—and that you feel is valid for the amount of effort you put into reaching your goal. 

Then, hold yourself accountable. When you reach your goal, give yourself the reward! The trick is to avoid rewarding yourself if you do not reach the goal. So, don't plan that vacation until you've already achieved what you set out to do.

18.
TAKE A BREAK
If you've tried a few of these motivation strategies and still find yourself struggling to get into the gym, you might just need a break! At times, the best way to get motivated is to give your body a little rest and recuperation.

Giving yourself a week or so of recovery time can decrease your fatigue and help your body adapt to the tough love you've been giving it. Rest, relax, and recover, but don't let that week turn into a month-long hiatus!

19.
TRY A PRE-WORKOUT SUPPLEMENT
Pre-workout supplements contain ingredients like caffeine and B vitamins to help you feel energized, focused, and ready for a tough workout. Including one in your pre-workout regimen can be a great way to boost your motivation to train! 

Although a pre-workout supplement is not going to do the work for you, it may mean that you can push harder during training sessions. If you can increase the intensity of your workouts, you're probably looking at greater overall progress! 

There's no better motivation than seeing good results!

20.

TRY NEW EXERCISES

New exercises can be fun and challenging, so don't be afraid to change out the exercises in your workout routine every so often. For instance, if you normally back squat, try the front squat. Or if you always do barbell rows, try single-arm dumbbell rows. 

Furthermore, if you always use the same equipment, start looking around for alternatives. Swap in some kettlebell movements, for example. Or, instead of using free weights for every exercise, try the cables.

Little changes like this can make a big difference in your motivation level and the amount of progress you see. Remember, your body and your mind need variation, or they'll both check out. Shock your body with something new, and you'll be surprised at the results!

Why All Men Should Deep Squat for 5 Minutes a Day

This is harder than it looks. I have been working toward this, but without some discipline, it's not a natural position for most of us. I replaced my office chair with a stability ball a couple years ago. I find my posture is better and I don't have the urge to slouch. Squats are still hard to maintain, so find something you can introduce into your daily regimen. It's worth the effort, albeit a serious challenge.

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Squatting is natural—and it can make you healthier and more athletic

Just a few years ago, American fitness experts were telling people that deep squatting was dangerous.

This despite the fact that entire cultures of people—see India and China, for instance—actually relax while in a deep squat. Yes, people in those countries have been known to literally have long conversations in that position—by choice.

But here in the U.S., we prefer to sit in a chair. And maybe that’s why so many of us have trouble squatting. From my experience, even most fit Americans can’t stay in a bodyweight squat for more than a minute or two without collapsing.

So while the advice I’m about to give you might sound strange, it’s also completely strange to people in other countries that you’re not already doing it.

Here it is: I want you to spend at least 5 to 10 minutes per day in a deep squat position.

The purpose: 1) to get you some much needed mobility work for your tight and stiff ankles, knees, and hips, 2) to help you prevent lower back pain, and 3) to naturally improve your squat mechanics for the gym.  

I can say with a pretty high-degree of confidence that you’ll benefit in all three ways.

Chances are, you’ll have a hard time following my recommendation—especially if you have a sedentary job where you spend hours sitting on your butt.

But you can make it easier to spend more time in the deep squat by using any combination of the hacks in the Instagram video below. (And to see more videos like this every day, click here to follow Men’s Health and myself—BJ Gaddour—on Instagram.)

You can do a few of these without the need for any additional equipment by placing your hands on the back of a bench, chair, or ottoman for assistance, or by holding onto a pole or power rack for counter-balance.

Other options require the use of a heavy-duty resistance band, or a load –like a weight plate or barbell—to help set you in the right position for an extended period of time.

For best results, alternate between wider and closer foot positions, and between a passive deep squat (just “sit” there) and an active parallel squat hold (squeeze your glutes and thighs hard) for best results.

Great ET Paradox: Will We Find Them Before They Find Us?

This is a reprint of the Jan. 27, 2016 article from eSkeptic magazine.

BY GEORGE MICHAEL

Despite over 50 years of effort, the Search for Extraterrestrial Intelligence (SETI) enterprise has yet to detect any telltale signs of sentient life beyond Earth. But exciting news of an anomalous star 1,400 light-years from Earth has raised new hopes that we are not alone in the galaxy after all. Using data collected by the Kepler space telescope, astronomers discovered that the distant star—KIC 8462852—flickers in an unusual way, as if some unknown celestial bodies were intermittently obscuring it. Of the roughly 150,000 stars within view of the Kepler telescope, KIC 8462852 is the only one that glimmers in this odd fashion. Since it has been observed over the past few years, KIC 8462852 has dimmed dramatically, at times dropping in brightness as much as 22 percent. Moreover, the recorded dips have not been regular, but uneven and unpredictable. Tabetha Boyajian announced these amazing findings that she and members of Planet Hunters—a citizen science program launched at Yale University—in a paper recently published in the Monthly Notices of the Royal Astronomical Society.

A number of theories have been advanced to explain the anomalous activity of the star. Conceivably, the dips in light could be occasioned by an orbiting a planet, but even a Jupiter-sized planet would only dim this type of star by only 1 percent as it transited across. Furthermore, the irregular flickering associated with the star would not be consistent with a planet making a regular orbit, which would produce predictable dimming. Perhaps fragments from a planetary collision could be responsible for the dimming light, but such events are so rare that we would not expect Kepler to pick up such activity based on probabilities. Finally, the star could be surrounded by an accretion disk of dust and rubble that has not yet agglomerated into planets or been gobbled up by the star itself. Such an explanation would be convincing if the star was young, but KIC 8462852 appears to be mature. As Jason Wright, a professor of astronomy at Penn State University, noted, the star is moving too fast to have formed recently, as it fails to show any infrared signs of a big disk that would normally be associated with the material that could cause such dips in brightness.

Because scientists have yet to advance a convincing natural explanation, attention has turned to more tantalizing possibilities. By far the most exciting is that an alien megastructure is responsible for blocking the light emitted by the star. After news of the star’s unusual features was released, SETI scientists quickly began using the Allen Telescope Array in California to examine radio emissions from the area of star for any signs of artificiality.

Read the entire article here.

Sore No More: 3 Proven Muscle Recovery Tips

By Krissy Kendall, PhD (featured in BodyBuilding.com)

A robust workout has you a little sore—or a lot! It doesn't have to stop you in your tracks, though. Use these 3 tips to recover faster and stay on track.

DOMS: The dreaded four-letter word (well, technically it's an acronym, for "delayed-onset muscle soreness) that many a gym goers have a love/hate relationship with. We love it because it's a not-so-gentle reminder that we killed it in the gym. We hate it because it hurts to sit, stand, lay down, or sometimes even breathe.

First and foremost, it's important to understand that not all soreness is bad. Think of it as your body letting you know it's currently going through a repair process—and yes, the end result is bigger, stronger muscles. In order to see change within your muscles, you need to disrupt their structure. Unfamiliar or high-intensity exercise causes small microscopic tears within the muscle fibers, which creates a stimulus for muscle growth and repair. In other words, it is definitely part of the transformation process.
 
For this reason, many people find DOMS to be gratifying—to a point. For others, it can be enough to keep them out of the gym and off their routine. This is exactly what we don't want to happen to you! Expect to experience some soreness when you start any new program, especially during the first couple of weeks while your body is becoming adapted to the training intensity and volume. After that, it will get better. Until then, make the best of a painful situation with these research-backed tips to speed up recovery!
 
Don't Skip the Warm-Up: Before you even think about picking up the weights, give your body a chance to loosen up. Even something as simple as walking or cycling for 10 minutes before you start your workout can significantly reduce perceived soreness in the days following your workout.
 
Dynamic stretching is another great option to incorporate into your pre-workout routine. This form of stretching, which requires you to move as you stretch, helps to activate the muscles you will use during your workouts, while improving range of motion, balance, and coordination

There are dozens of great dynamic warm-up moves you can mix and match. I also strongly encourage you to incorporate warm-up sets before each of your major lifts. Rather than jumping straight into your first working set, start with a few sets using lighter weights, and gradually work up to your first working set. This allows your joints to work through a full range of motion while also increasing blood flood and nutrient delivery to the working muscle groups.
 
Warm-ups sets also help to prime your nervous system so that the appropriate muscle fibers are firing. Just make sure you aren't taking your warm-up sets to failure.

Example warm-up set for squats:
1 set 10 reps at 50% of your working weight
1 set of 8 reps at 65% of your working weight
1 set of 4-6 reps at 80% of your working weight

Note!! I don't suggest you do static stretching during your warm-up. Research has shown that including static stretching, in which you hold a specific stretch for a period of 10-30 seconds, during the first part of your workout can actually decrease power output and have a negative impact on how much weight you can load on the bar. Save the stretching for your cool-down. 

Post-workout stretching can be used as a light cool-down. It won't help to reduce any next-day soreness or discomfort, but it can help to increase flexibility. Make sure you're holding each stretch for at least 30-60 seconds and hold each stretch at a point of mild discomfort.

Train Through Soreness: While it may sound counterintuitive, one of the best ways to resolve muscle soreness it to lightly train the muscles that are sore. Training while still sore from your previous workout can actually help to decrease future soreness and allow the body to adapt at a faster rate, a phenomenon known as the "repeated-bout effect."
 
Your body is designed to recover from micro-trauma—in this case, small tears within the muscle fiber—and adapt so that the next time you perform the same workout, you'll experience significantly less DOMS. This may be a bit uncomfortable, so don't be afraid to decrease the intensity or volume of your lifts. Just make sure you're going through full range of motion and keeping good form.
 
Take Recovery-Boosting Supplements: Supplements won't magically make your soreness disappear, but they can help minimize some of the pain and discomfort. For example, you could also opt for extra protein pre- and post-workout. Whey and casein are both great options to have before and after training to help speed up the recovery and repair process. Branched-chain amino acids have also been shown to reduce muscle soreness following high volume workouts.

Of course, we can't forget about fish oil. Studies have shown that supplementing with omega-3s can help decrease both pain and swelling while increasing range of motion following intense exercise. They are also critical for building and maintaining muscle mass, ultimately leading to a better overall recovery.

Nothing I've talked about here is complicated or expensive. Give these suggestions a shot, but with the right expectations. Some DOMS is inevitable, after all. Don't expect any of what I've discussed here to work miracles, but also don't feel like the "fit life" has to involve limping around all the time!

Janet Shed 200 Pounds And Started An Adventurous New Life

I like seeing articles like this. It doesn't have the buff, muscle bound bodybuilders you see showing off their stuff, because in fact, that isn't the norm for a lot of us. This is a regular person making a difference in their life; not the stuff you catch on evening television. If she can do it, so can you.

By Christina Marfice
From: bodybuilding.com

Janet thought yo-yo dieting was the norm, but when she took control of her health she discovered all the adventure a fit life really has to offer!

Although Janet came from a family that encouraged healthy eating, she feels genetics were to blame. "My brother, my father, my mother, and I were all overweight, and then there was my skinny little sister," she says. "We all ate the same foods, which included lots of fruits and vegetables. My mom was very conscious of healthy eating because of her own struggles with her weight, but except for my sister, we were all still overweight. That makes me think genetics had something to do with it." 

Janet and her family tried everything they could think of to get healthy, and every once in a while, Janet was able to lose a little bit of weight—but it always came back. Decades of yo-yo dieting followed until, finally, a health scare led Janet to take control of her weight—and her life—once and for all.
This is Janet's story.

HOW DID YOU ATTEMPT TO LOSE WEIGHT AS A TEEN?
My mom took my brother and me to a program called "TOPS," or Take Off Pounds Sensibly. It's basically a weight-loss support group. She also took us to a nutritionist, who put us on diet pills for a little while. You have to remember, this was in the 1970s, so they did things like that. I remember the nutritionist also giving me a stamp book of foods I could eat; I was supposed to use the stamps to keep track of calories. I didn't really use it. 

DID ANYTHING WORK?
One year, when I was around 10, I stayed with my aunt for a few weeks during winter break. She put me on a really great diet where she just gave me three meals a day and I could have healthy, low-calorie snacks like cucumbers. I actually lost a lot of weight with her, but when I went home, it was into an environment that was a lot less structured. My mom was working at that time, so I had to fend for myself when it came to food. Once I lost my aunt's supervision, the weight came back pretty quickly. 

DID YOU HAVE ANY SUCCESS WITH LOSING WEIGHT AS YOU GOT OLDER? 
I lost weight three times as a young adult. When I first left high school, I had gotten to 268 pounds. I freaked out and remember thinking, "My gosh, that's too heavy!" I got back to 205 pounds, but the weight crept back on slowly until I reached 295. Once again I managed to drop the weight—reaching 210 this time. My cycle wasn't over though: I hit 390, managing to get back down to 260 pounds that time. With each successive weight loss, I actually gained weight.

I did it the right way all three times: I exercised a lot and watched what I ate. I didn't starve myself; I just cut back on unhealthy foods and tracked what I was eating. But once I lost the weight, I'd slowly slip back into unhealthy habits. I'd treat the weight loss as an excuse to have an unhealthy meal, then two, then three, and eventually, everything I was eating was unhealthy. Yo-yo dieting had become a pattern for me. I knew I could lose weight again if I gained it back, and I used that as an excuse whenever I started to gain weight again. 

WHAT WAS YOUR TURNING POINT? 
At 49, I weighed 379 pounds. I was down in Mexico with a friend of mine, and we were walking. She was walking fast and we were walking up a slight incline. Because I was trying to keep up, I really pushed myself physically, and my heart started beating so hard. It was the first time I thought I might actually have a heart attack. That was my wakeup call. Feeling my heart pound like that made me realize how sick I was and that I could, in fact, actually die. 

That experience made me face the fact that I just didn't feel good. I was scared because I started to think about how I might have to have someone take care of me. I was 49, and all of a sudden, I started to notice that getting up off the couch was a big deal; forget bending down or picking something up off the floor. 

WHAT WAS THE FIRST STEP YOU TOOK TO GET BACK IN CONTROL OF YOUR WEIGHT? 
I had lost weight before by taking long walks, so I thought I would start there. I went for a walk. There's a mall that's about three miles from my house, so I decided I would walk there and back. On that walk, I saw a sign outside someone's house for personal training.

WHAT DID YOU THINK ABOUT THE IDEA OF HIRING A TRAINER?
I had actually contacted a personal trainer prior to that, but she didn't show up for our session. It was a really negative experience, so I didn't try again for a while. But, by the time I saw that sign, taking a chance had already been in the back of my mind. I decided to go for it, and it helped that I like the name on the sign, too: Ungifted Athletes. I thought, "That's me!" 

HOW DID YOUR TRAINER GET YOU STARTED ON THE PATH TO GETTING FIT? 
The first thing he had me do was sit down on a platform and get back up. The height of the platform was adjustable, so as I got stronger, he'd make the platform get lower and lower. It was sort of a build-up to doing squats.

WHEN DID YOU START TO SEE RESULTS? 
I started seeing my trainer weighing 379 pounds. I lost the first 20 pounds really quickly—probably about a month or so. That was a small change, but I felt like I had more energy. I felt lighter and better. That made me start to feel more positive, and it gave me some motivation to keep going.

DID YOU MAKE CHANGES TO YOUR DIET AS WELL? 
My trainer didn't give me a diet at first, but I knew I wanted to eat right. I was still eating some junk food—particularly candy—but I started keeping a food journal to keep myself accountable. I ate a lot of lean meats and vegetables.

HOW DID YOU FIGHT CRAVINGS? 
My biggest craving has always been ice cream. I told my trainer I was struggling with that, and his advice was to just wait. If you have a craving, follow the 10-minute rule: If you wait 10 minutes, the craving will pass. That worked really well for me.

WHAT KEPT YOU MOTIVATED THROUGHOUT YOUR TRANSFORMATION?
I lost 200 pounds in about two years. As I kept working out, I started running and found that I really enjoyed it. My trainer helped me set goals to start racing—first some 5k and 10k races, and then a half-marathon. Eventually, he challenged me to run a full marathon. Training for that was hell. I'm not very fast, so I was running for 7-8 hours on Saturdays to get in 18 or 20 miles. My whole Saturday was gone. 

HOW DID YOU OVERCOME YOUR TRAINING DIFFICULTIES?
If I didn't do it, I'd have to go back to my trainer and explain why. It's not so much that I was scared of him being mad, but I didn't want him to be disappointed. As my trainer, he's the main person who helped me get the weight off and keep it off. It felt like we were a team. We did this together. When he asked me to do something, it meant something to me. It wasn't just him being a pain in the neck; it was about me progressing and getting better. 

Plus, it was amazing to set out and achieve my goal and to finish a marathon at my age. How many people can say that?

WHAT ARE YOUR GOALS NOW? 
The best part of my journey is definitely all the things I can do now that I could never do before. I went horseback riding for the first time. Finally, after all these years, I was able to get on a horse. That was really cool. I went on a zip line, and I noticed the weight limit; there was a long time that I wouldn't have made that weight limit, but this time I could partake. 

Even just being able to go to a restaurant and sit in a booth comfortably is so nice. Going to movies, flying on an airplane, fitting into rides at the fair—all of those things were so difficult to me before because of my size. Now, I don't have to think twice about them anymore. 

I've been thinking about what else I want to do. I like to hike, so I've been thinking that I'd like to visit Yosemite National Park. At my age, I don't think I want to run another marathon, but maybe I'll work my way up to half-marathons again. I feel like I can do anything now. 

HOW DID YOU DISCOVER BODYBUILDING.COM? 
I had surgery to remove excess skin from my abdomen, which laid me up for a while. I used that time when I couldn't exercise to train to become a trainer. I did a search looking for certain kinds of exercises, and Bodybuilding.com came up. I loved the site. The variety of exercises has been really helpful. It gets me excited about new training approaches and gives me information I can use to help my clients.

Read the full original article with additional diet and workout tips at:
http://www.bodybuilding.com/fun/janet-shed-200-lbs-and-started-an-adventurous-new-life

Let's talk about cortisol

Cortisol (quite simply) is a steroid hormone, and is produced in humans by the adrenal cortex within the adrenal gland. It is released in response to stress and low blood-glucose concentration, and functions to increase blood sugar, to suppress the immune system, and to aid in the metabolism of fat, protein, and carbohydrates. It also decreases bone formation.

It is vital to maintain a good balance of cortisol in your system. Too little or too much can have noticeable adverse affects on your body, so it is important to understand what it does and the affects when the natural balance is out of whack. This is true whether you are physically active, or sedentary. Knowing what you need to maintain a good cortisol level in your system, can have a direct effect on how you handle stress, blood sugar level, wound healing, blood pressure, fatigue, sleep, chronic inflammation, bone health, electrolyte balance, and memory.

Here are some sites which may help you understand this hormone better, but I invite you to search further, because how you manage cortisol in your body can make all the difference in your health and enjoying the life you live. You will see some repetition of information, so pick through it and find the right science to fit your questions and demands.

Live well.

Cortisol — Its Role in Stress, Inflammation, and Indications for Diet Therapy

Why Cortisol Is Good for You

Cortisol and Stress: How to Stay Healthy

Exercise & Cortisol Levels

Cortisol And Muscle-Building: Does It Even Matter?

The Implications Of Cortisol Release!

Cortisol: Why "The Stress Hormone" Is Public Enemy No. 1

10 Signs You Have WAY Too Much Cortisol

Witty isn't it?

Hillary Clinton Sold Out Her Country's Security for Her Convenience

Keep in mind when you read this bit from NBC News, that anything on Hillary Clinton's homebrew (and unsecured) server was likely on Vladimir Putin's desk in short order:

Emails from Hillary Clinton's home server contained information classified at levels higher than previously known, including a level meant to protect some of the most sensitive U.S. intelligence, according to a document obtained by NBC News. In a letter to lawmakers, the intelligence community's internal watchdog says some of Clinton's emails contained information classified Top Secret/Special Access Program, a secrecy designation that includes some of the most closely held U.S. intelligence matters. Two American intelligence officials tell NBC News these are not the same two emails from Clinton's server that have long been reported as containing information deemed Top Secret.

How many secrets did Clinton spill? Lots more than she's let on:

Charles McCulllough, the intelligence community's inspector general, said in a letter to the chairmen of the Senate intelligence and foreign affairs committees that he has received sworn declarations from an intelligence agency he declined to name. The declarations cover "several dozen emails containing classified information determined by the IC element to be at the CONFIDENTIAL, SECRET and TOP SECRET/SAP information."

How secret were those secrets? This secret:

An intelligence official familiar with the matter told NBC News that the special access program in question was so sensitive that McCullough and some of his aides had to receive clearance to be read in on it before viewing the sworn declaration about the Clinton emails.

Russian hackers presumably had no such hurdles to clear. How bad are the politics? Even Clinton's people are in Full Bore Panic Mode.

And if Clinton walks from this? Roger L. Simon pondered that one:

The most obvious part is that the rule of law will have, for all intents and purposes, ended in the United States. Equal justice flew out the window. How does the public react to that? A good portion of it will roll over, but a certain percentage will not. Their reactions will be contingent on a number of things -- whether Clinton is elected anyway (unlikely at this point, but possible), the steadfastness of opposition politicians and media, etc. But in the final analysis, a democracy cannot exist without the consent of the governed. For that percentage in opposition, consent will have broken down pretty much completely. Then what? Civil war? That's perhaps a bit excessive, but civil wars can be of various types and evolve in different ways. All kinds of things could break down, which could result in anything from general disobedience to the law to mass tax refusal. Millions would no longer respect the system.

Found on https://pjmedia.com - JANUARY 20, 2016

Seated Desk Elbow Pushdowns

One of the BEST 30-second stomach-strengthening exercises you can do!
by Nick Nilsson (aka, “the Mad Scientist of Muscle”)

This abdominal exercise is a "stealth" ab exercise...you can do it without anybody ever knowing you're doing an ab exercise!

Sit with your elbows on a desk. Now just push your elbows DOWN onto the desk as though trying raise your body up out of the seat (your legs may tighten and come up a bit as well).

This pushing action engages the six-pack ab muscles but without crunching or curling up. You can control how much tension you place on the abs by how hard you push down on your elbow.

You can also do this exercise one arm at a time, to engage the deep muscles of the core (the obliques and transverse abdominus).

You can even do this one while looking completely bored out of your mind...even when you're cradling your head in your hand, you're pushing down hard with that one elbow to contract the abs!

How much we have forgotten?

A friend of mine knows I'm no fan of Hillary Clinton, so he sent me this little summary of Hillary's past antics. It bears worth repeating. 

+++++++++++++++++++++++++++++++++

When Bill Clinton was president, he allowed Hillary to assume authority over a health care reform. Even after threats and intimidation, she couldn’t even get a vote in a democratic controlled congress. This fiasco cost the American taxpayers about $13 million in cost for studies, promotion, and other efforts.

Then President Clinton gave Hillary authority over selecting a female attorney general. Her first two selections were Zoe Baird and Kimba Wood – both were forced to withdraw their names from consideration. 

Next she chose Janet Reno – husband Bill described her selection as “my worst mistake.” Some may not remember that Reno made the decision to gas David Koresh and the Branch Davidian religious sect in Waco, Texas resulting in dozens of deaths of women and children.

Husband Bill allowed Hillary to make recommendations for the head of the Civil Rights Commission. Lani Guanier was her selection. When a little probing led to the discovery of Ms. Guanier’s radical views, her name had to be withdrawn from consideration.

Apparently a slow learner, husband Bill allowed Hillary to make some more recommendations. She chose former law partners Web Hubbel for the Justice Department, Vince Foster for the White House staff, and William Kennedy for the Treasury Department. Her selections went well: Hubbel went to prison, Foster (presumably) committed suicide, and Kennedy was forced to resign. 

Many younger votes will have no knowledge of “Travelgate.”  Hillary wanted to award unfettered travel contracts to Clinton   friend Harry Thompson – and the White House Travel Office refused to comply.  She managed to have them reported to the FBI and fired. This ruined their reputations, cost them their jobs, and caused a thirty-six month investigation. Only one employee, Billy Dale was charged with a crime, and that of the enormous crime of mixing personal and White House funds. A jury acquitted him of any crime in less than two hours.

Still not convinced of her ineptness, Hillary was allowed to recommend a close Clinton friend, Craig Livingstone, for the position of Director of White House security. When Livingstone was investigated for the improper access of about 900 FBI files of Clinton enemies (Filegate) and the widespread use of drugs by White House staff, suddenly Hillary and the president denied even knowing Livingstone, and of course, denied knowledge of drug use in the White House. Following this debacle, the FBI closed its White House Liaison Office after more than thirty years of service to seven presidents.

Next, when women started coming forward with allegations of sexual harassment and rape by Bill Clinton, Hillary was put in charge of the “bimbo eruption” and scandal defense.  Some of her more notable decisions in the debacle was: She urged her husband not to settle the Paula Jones lawsuit. After the Starr investigation they settled with Ms. Jones.

She refused to release the Whitewater documents, which led to the appointment of Ken Starr as Special Prosecutor. After $80 million dollars of taxpayer money was spent, Starr's investigation led to Monica Lewinsky, which led to Bill lying about and later admitting his affairs.

Hillary’s devious game plan resulted in Bill losing his license to practice law for 'lying under oath' to a grand jury and then his subsequent impeachment by the House of Representatives.

Hillary avoided indictment for perjury and obstruction of justice during the Starr investigation by repeating, “I do not recall,” “I have no recollection,” and “I don’t know” a total of 56 times while under oath.

After leaving the White House, Hillary was forced to return an estimated $200,000 in White House furniture, China , and artwork she had stolen. 

What a swell party – ready for another four or eight year of this type low-life mess?

Now we are exposed to the destruction of possibly incriminating emails while Hillary was Secretary of State and the “pay to play” schemes of the Clinton Foundation – we have no idea what shoe will fall next. But to her loyal fans - “what difference does it make?”

Electing Hillary Clinton president would be like granting Satan absolution and giving him the keys to heaven!