5 Minute Daily Program To Reduce Stress

Reduce Stress in 5 Minutes Per Day

We all have this favorite expression when it comes to being stressed out, and I wouldn’t bother naming all of them since it may also vary in different languages. But when it comes down to it, I think that it is how we work or even relax, for that matter that triggers stress. Ever been stressed even when you’re well relaxed and bored? I know I have.

Since stress is unavoidable in life, it is important to find ways to decrease and prevent stressful incidents and decrease negative reactions to stress. Here are some of the things that can be done by just remembering it, since life is basically a routine to follow like brushing your teeth or eating breakfast. You can do a few of them in a longer span of time, but as they say– every minute counts.

Managing time

Time management skills can allow you more time with your family and friends and possibly increase your performance and productivity. This will help reduce your stress.

To improve your time management:

· Save time by focusing and concentrating, delegating, and scheduling time for yourself.
· Keep a record of how you spend your time, including work, family, and leisure time.
· Prioritize your time by rating tasks by importance and urgency. Redirect your time to those activities that are important and meaningful to you.
· Manage your commitments by not over- or under-committing. Don’t commit to what is not important to you.
· Deal with procrastination by using a day planner, breaking large projects into smaller ones, and setting short-term deadlines.
· Examine your beliefs to reduce conflict between what you believe and what your life is like.

Build healthy coping strategies

It is important that you identify your coping strategies. One way to do this is by recording the stressful event, your reaction, and how you cope in a stress journal. With this information, you can work to change unhealthy coping strategies into healthy ones-those that help you focus on the positive and what you can change or control in your life.


Some behaviors and lifestyle choices affect your stress level. They may not cause stress directly, but they can interfere with the ways your body seeks relief from stress. Try to:

· Balance personal, work, and family needs and obligations.
· Have a sense of purpose in life.
· Get enough sleep, since your body recovers from the stresses of the day while you are sleeping.
· Eat a balanced diet for a nutritional defense against stress.
· Get moderate exercise throughout the week.
· Limit your consumption of alcohol.
· Don’t smoke.

Social support

Social support is a major factor in how we experience stress. Social support is the positive support you receive from family, friends, and the community. It is the knowledge that you are cared for, loved, esteemed, and valued. More and more research indicates a strong relationship between social support and better mental and physical health.

Changing thinking

When an event triggers negative thoughts, you may experience fear, insecurity, anxiety, depression, rage, guilt, and a sense of worthlessness or powerlessness. These emotions trigger the body’s stress, just as an actual threat does. Dealing with your negative thoughts and how you see things can help reduce stress.

· Thought-stopping helps you stop a negative thought to help eliminate stress.
· Disproving irrational thoughts helps you to avoid exaggerating the negative thought, anticipating the worst, and interpreting an event incorrectly.
· Problem solving helps you identify all aspects of a stressful event and find ways to deal with it.
· Changing your communication style helps you communicate in a way that makes your views known without making others feel put down, hostile, or intimidated. This reduces the stress that comes from poor communication. Use the assertiveness ladder to improve your communication style.

You may find hypnosis to be an incredible tool in stress reduction. The process itself is very relaxing and it works over time to help reprogram the way you think about situations that typically stress you out. Look into stress reduction hypnosis programs and see if they’re right for you.

Even writers can get stressed even though we’re just using our hands to do the talking, but having to sit for 7 or 8 hours is already stressful enough and have our own way to relieve stress. Whether you’re the mail guy, the CEO, or probably the average working parent, stress is one unwanted visitor you would love to boot out of your homes, especially your life.

Healthy Enough To Get Pregnant

Getting Healthy Enough To Get Pregnant

Some people have issues getting pregnant – and after a long period of beating themselves up and feeling bad, they come to find out the easiest way to get pregnant is to work with body in a natural way, giving it what it really wants.

The best thing you can start doing immediately is to live a healthy life. The things we take for “normal” in our diet and lack of exercise are not nearly optimum to help the systems of the body do their job.

Living right is much cheaper than expensive treatments and absolutely recommended before and while trying to get pregnant.

“The Way to Wellness” It’s time to start a Healthy life: your 7 days program

How many times have you gone to sleep at night, swearing you’ll go to the gym in the morning, and then changing your mind just eight hours later because when you get up, you don’t feel like exercising?

While this can happen to the best of us, it doesn’t mean you should drop the ball altogether when it comes to staying fit. What people need to realize is that staying active and eating right are critical for long-term health and wellness — and that an ounce of prevention is worth a pound of cure. The more you know about how your body responds to your lifestyle choices, the better you can customize a nutrition and exercise plan that is right for you. When you eat well, increase your level of physical activity, and exercise at the proper intensity, you are informing your body that you want to burn a substantial amount of fuel. This translates to burning fat more efficiently for energy.
In other words, proper eating habits plus exercise equals fast metabolism, which, in turn gives you more energy throughout the day and allows you to do more physical work with less effort.

The true purpose of exercise is to send a repetitive message to the body asking for improvement in metabolism, strength, aerobic capacity and overall fitness and health. Each time you exercise, your body responds by upgrading its capabilities to burn fat throughout the day and night, Exercise doesn’t have to be intense to work for you, but it does need to be consistent.

I recommend engaging in regular cardiovascular exercise four times per week for 20 to 30 minutes per session, and resistance training four times per week for 20 to 25 minutes per session. This balanced approach provides a one-two punch, incorporating aerobic exercise to burn fat and deliver more oxygen, and resistance training to increase lean body mass and burn more calories around the block.

Here’s a sample exercise program that may work for you:

* Warm Up — seven to eight minutes of light aerobic activity intended to increase blood flow and lubricate and warm-up your tendons and joints.

* Resistance Training — Train all major muscle groups. One to two sets of each exercise. Rest 45 seconds between sets.

* Aerobic Exercise — Pick two favorite activities, they could be jogging, rowing, biking or cross-country skiing, whatever fits your lifestyle. Perform 12 to 15 minutes of the first activity and continue with 10 minutes of the second activity. Cool down during the last five minutes.

* Stretching — Wrap up your exercise session by stretching, breathing deeply, relaxing and meditating.

When starting an exercise program, it is important to have realistic expectations. Depending on your initial fitness level, you should expect the following changes early on.

* From one to eight weeks — Feel better and have more energy.

* From two to six months — Lose size and inches while becoming leaner. Clothes begin to fit more loosely. You are gaining muscle and losing fat.

* After six months — Start losing weight quite rapidly.

Once you make the commitment to exercise several times a week, don’t stop there. You should also change your diet and/or eating habits,’ says Zwiefel. Counting calories or calculating grams and percentages for certain nutrients is impractical. Instead, I suggest these easy-to-follow guidelines:

* Eat several small meals (optimally four) and a couple of small snacks throughout the day
* Make sure every meal is balanced — incorporate palm-sized proteins like lean meats, fish, egg whites and dairy products, fist-sized portions of complex carbohydrates like whole-wheat bread and pasta, wild rice, multi-grain cereal and potatoes, and fist-sized portions of vegetable and fruits
* Limit your fat intake to only what’s necessary for adequate flavor
* Drink at least eight 8-oz. glasses of water throughout the day
* I also recommend that you take a multi-vitamin each day to ensure you are getting all the vitamins and minerals your body needs.

Now this all may seem like a lot, especially if your doing nearly the opposite. But it’s worth the effort in how much more efficiently your body will work. Which especially important when you’re trying to get pregnant.

Enjoy life, we all deserve it.

Building Endurance For Distance Running

Building Endurance Towards Distance Running

Running can be both a fun-filled activity and also a serious event that can be life-altering. The distance you get to accomplish can be very rewarding both physically and psychologically. Runners often experience a certain kind of high after accomplishing a designated running time and distance. In order to become a successful runner especially for ling distances you have to build on certain components that can boost your skills which will make you ready for the running proper. Let’s take a look at the basic components that you have to know in order to fully build your way towards distance running.

First on the list is the Fartlek. This is the Swedish term for speed play. This distance running component is done by maneuvering into sudden burst of speed while in the middle of the training run. It allows your legs to utilize various paces that facilitate to recognition of your capacity to maintain such paces at certain distances. They key in Fartlek is to designate your very own landmark. This landmark which may be a tree or a post can give you an idea of how far you keep on running at such a fast pace. Give your pace some time intervals. You can dash for about fifteen seconds or even longer at about three minutes. It’s important that you do not overdo Fartlek. Make sure that each speed session is just right for your body’s capacity to sustain.

Have you ever tried hypnosis? There is a cheap and effective hypnotic audio program for endurance running that is highly recommended.

Next on the list is something that most runners fear of. It is known as the Hills. Based on the name itself you have to go through hills in order to perfect this one. It also demands more of your mental and will power than that of your legs. A little bit of dedicated practice can really pull you through this distance running component. Hill and incline routines and sessions give you a definite edge when it comes to running on hills as well as when you have your turn on the flat playing field. Remember that the muscle groups you utilize when running up those high inclines are just the same as those used when you run on a flat surface. Thus you gain more power, speed, and leverage. Your strides become longer at an increased rate. Another benefit of the hill routine is that the muscle around your knee is improved and strengthens so injuries are prevented.

Another one of the components that you have to be familiar of is the interval. Intervals are usually done on the track where distances are clearly defined. This is a key concept in doing intervals. Sessions involving intervals revolve around speed workouts wherein distance and pace is accurately laid out before you even begin. Its very benefit is that you become more efficient physiologically over a period of time.

The least complicated of the speed workouts are the tempo runs. This is simply because you do not have to keep track of any distance and you don’t have to recall your time splits every now and then. Through this session your body realizes how to economize running. You will be able to run a faster pace for longer periods of time.

Last but certainly not the least is the all important long run. This will give your body the needed endurance and stamina that will carry you throughout the distant runs.

Building towards distance running is no joke. You can surely get hurt or injured so be sure to review these components before you head out to the road or track.

How To Be Successful At Distance Running

How to Become Successful in Distance Running

“A journey of a thousand miles begins with a single step,” says an ancient Chinese wisdom. The following guidelines are surefire ways for you to reach your goals of becoming best in the sport of distant running:

1.) Evaluate your abilities – There is a wide gap between your true limits and what you visualize your limits. It is important to be realistic with your abilities as it will guide you to failure and injury.

2.) Incorporate other life’s goals to distance running – Combining other goals to distance running can bring a sense of excitement and joy to you and other people involved in the activity.

3.) Share your goal – You can share your goal of becoming your best in distant running with your family to have a constant source of encouragement and inspiration. Aside from family you can get someone of equal ability that you can enjoyably compete with.

4.) Be patient and persistent – Your goals will be realized by being patient and persistent. Soon you will allow yourself emerge in challenges. Get up each time you fail. Sometimes breakthrough happens when you add another degree of persistence  to your goals. Improvement through goal setting is a process of trial and error, it requires time and great amount of patience and persistence but two steps forward and one back will likely lead you to your destination. Do not be impatient as it will drag your energy down and prevent you from performing optimally.

5.) Embrace your setbacks – Setbacks are part of life, they are a natural consequence of taking a risk and trying to improve. However, they don’t last and in fact, opportunities to learn and reevaluate your situation.

6.) Visualize your goals – Vividly see yourself reaching your goals and experience in your mind how that would feel. The easier you picture your achievement, the nearer you are to your goals. As you do that mental exercise, you will eventually drawn to follow the visualized images as if they were real. The following excerpt is from the Running Within book by Jerry Lynch and Warren A. Scott, this may be a good inspirational passage:

“Set a running goal that will create a joyful process. Feel the joy, excitement, and fun that accompany this journey. Imagine you growing and improving as an athlete. Feel exhilarated as you live the lifestyle of a well-trained runner. Remind yourself that the goal is the beacon, guiding you to fulfillment. Imagine the goal being accomplished, and search for another that will help you continue the journey.”

7.) Affirm your goals – Create a short affirmation about achieving success in distant running that you can repeat over and over. The statements should reflect your beliefs about yourself. Choose ideas only possible for you. Some runners are torn between keeping affirmations within themselves and sharing it with others. You choose whatever is comfortable with you. If you feel sharing affirmation with someone else will help you feel reinforced all the time, then go for it.

Goal pronouncement can actually strengthen you commitment and motivation, and gives those people close to you a chance to rally around and support your efforts. However, if you feel keeping your affirmations to yourself enables you to have a sense of control – away from pressure and scrutiny from others, it is best to keep it so.

Ultimate Strength and Conditioning Workouts – Strength Conditioning Coach

Ultimate Strength and Conditioning Workouts - Strength Conditioning CoachClick To Learn MoreBecause it is so easy to spread strength and conditioning mis-information online, the internet has become a trash can full of hacks who want you to believe in the crap they try to sell. The truth is that most of these self-proclaimed gurus lack a quality education, don’t train anyone and their “experience” is what they claim worked for them.

If you’re satisfied with this kind of mediocrity, we can’t help you, and we’ve got an incredible offer for you.
Continue reading

Total Muscle Mass – Skinny Guy’s Solution To Getting Big and Strong!

Total Muscle Mass - Skinny Guy's Solution To Getting Big and Strong!Click To Learn MoreHave you been busting your ass at the gym and shelling out hard earned cash for supplements and "muscle building systems" only to find:

You’ve seen them — the big hulking beasts down at the gym who just look at a set of weights and seem to get huge and ripped. These are "Easy Gainers" and no matter how much effort you put in at the gym or how much of your paycheck you invest in "Supplements", you just can’t match their results.
Continue reading

Superior Dumbbell Workout: The True Potential Of Dumbbell Exercise – Superior Dumbbell Workout

Superior Dumbbell Workout: The True Potential Of Dumbbell Exercise - Superior Dumbbell WorkoutClick To Learn MoreI’m about to reveal the top 5 reasons you need to use dumbbell training to its full potential to completely transform your body. After reading this, you’ll know why dumbbells should be your first choice for building a strong, lean, athletic body that looks great!

1. Did you know there is a phenomenon called the “bilateral deficit” which allows you to recruit more muscle and lift more weight with one limb? Being able to use heavier weights and recruit more muscle means BIGGER, STRONGER MUSCLES!
Continue reading

Strength Coach Basic Training

Strength Coach  Basic TrainingClick To Learn MoreAttention Aspiring Strength and Conditioning Coaches….How to Finally Break Into The Elite Transformational World of Strength and Conditioning Coaching!…

Strength and Conditioning is one of the fastest growing fields in athletics today. Most collegiate programs, from the smallest D-III schools to the top-tier programs in D-I, employ strength and conditioning coaches who are dedicated to developing strong, able athletes from the ground up – giving them the tools to reach their goals and triumph over all odds. Even high school programs are getting into the act – all in an effort to grow their players into champions.
Continue reading

Build Muscle Workout Program, Fast Muscle Building Workout Programs

Build Muscle Workout Program, Fast Muscle Building Workout ProgramsClick To Learn MoreIf you would like to build muscle and lose fat in the fastest way possible… so you look better, feel better about yourself, and get noticed more… then this will be the most important message you ever read.

Just like I was doing a few years ago, I can HONESTLY say that almost everyone I see in the gym today is DEAD WRONG in how they train to build muscle and lose fat.
Continue reading

Training Kids for Speed

Training Kids for SpeedClick To Learn MoreTraining Kids for Speed is an E-book by Steve Bennett. It aims to integrate Modern Sprint Training ideas into the methods used with developing athletes for the improvement of speed. The aim of this book is to help all coaches, parents and teachers of Young sprinters. It also will be helpful in any sports which value fast running. It Training Kids for Speed introduces a large range of ways, following recent research, to be more effective in shaping running technique and improving speed

Announcements The advantage of an E-book as it can be updated easily by the author and All future electronic updates of Training Kids for Speed will be FREE to registered users.
Continue reading


HomeClick To Learn MoreWelcome to Optimum Muscle Development Optimum Muscle Development is a bodybuilding website that focuses on how you can achieve your maximum genetic muscular potential in a safe and effective manner.  This website will become the source for a series of bodybuilding products to help you determine how to build muscle mass and get lean.    

Bodybuilding Programs and Information Products Free E-book on Ab Training – Go to my Free Ab Training Info page to obtain a Free E-book on "The Truth About Ab Training…Misconceptions Exposed".   Don’t do another ab training sesson until you read this report.  Discover the truth about eleven common misconceptions about ab training.   E-Book on Ab Training – If you want muscular, defined abs, then be sure to go to my Ab Training page to find out more about my "Ripped, Six-Pack Abs For You!" E-book.  Transform your physique with an awesome "six-pack by applying  the principles described in this 124-page manual.   Free E-book on Calf Training – Go to my Free Calf Training Info page to obtain a FREE E-book on "Why Traditional Calf Training Has Failed You". Be sure to check out this eye-opening report on calf training to discover why you must change your calf training program if you ever want to achieve optimum calf muscle development. E-book on Advanced Hypertrophy Calf Training – Also, check out my Calf Training Program page where I introduce my  "Advanced Hypertrophy Calf Training" program. This revolutionary new advanced calf training program will transform your calf training and get you the bigger calves you’ve always wanted.  Free E-book on Muscle Building Principles – Discover how you can optimize your muscular development by going to my Free Bodybuilding Info page to obtain a Free E-book on "The Basic Principles of Muscle Building". E-Book on the 5 x 5 Routine – Don’t miss the opportunity to discover how you can build quality muscle and strength to your body by using a "time-tested" and systematic progressive overload system.  Go to The 5 x 5 Routine page to understand more about my new E-Book "The 5 x 5 Routine -Your Guide to a Sensible, Effective Muscle Building Program".  Free Bodybuilding Articles – In addition, go to the Article File and read my articles on some of the principles and techniques that I use in my Optimum Muscle Development programs. My Philosophy The principles, concepts and information contained in this website and in my bodybuilding products are based on proven science and accepted training practices. In addition, I have over 40 years of personal weight training and bodybuilding experience to draw upon in the development of the Optimum Muscle Development principles and concepts. As a NSCA Certified Personal Trainer, I continually stay abreast of the latest developments and research in the field of weight training, cardio training, bodybuilding, nutrition and supplementation  Over the years, I’ve seen popular bodybuilding magazines hype how to "get massive muscles in just a few weeks" or add "2 inches on your arms in a month".  Many unsuspecting, beginning bodybuilders adopt these "bomb and blitz" routines mindlessly and "pump and blast" their arms, chest, back, shoulders and legs in hopeless, frenzied effort to gain the "massive muscle" gains claimed in these articles. Most of the routines offered in these muscle magazines are not appropriate… Read more…