The Article Box

Saturday, October 22, 2005

Complete Your Own Fitness Assessment At Home!

To get anywhere, you need to know where you’re starting from and when it comes to weight loss that means giving yourself a basic fitness assessment.

This can be depressing for most people because the results confirm what they have been avoiding: They’re overweight, unfit, and at high risk of heart disease!

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Best Exercises to Lower Blood Pressure

If you once go to doctor and he discovered that you have high blood pressure, or as they name it in science "Hypertension" and this conditions keep with you for long time, so you must immediatly lower your blood pressure becouse it may lead to heart attacking or stroking. And from ways to lower your blood pressure you may have to do some exercise.

Most of studies ths days found that most aerobic excerises that keep large muscles in use for long period like "workouts brisk wallking" is good way for lowering blood pressure bt it take several a fact from the "National Institutes of Health conference" results, they found that erobic exercise reduces resting blood pressure in people who have hypertension by about 11 points of the top number and 9 points of the bottom number and. That for sure enough to lower blood pressure to normal.

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Two Ways to Exercise That Burn Fat

When you perform any kind of activity your body burns fat and glucose. If you want to burn fat you must tailor your activities to burn fat in a larger proportion to glucose. The good thing is that you do not need to exercise so hard to burn fat. Studies have shown that when our workout intensity is low to moderate, we tend to burn a much higher percentage of fat.

What we also know however, is that moderate workout - though raising metabolism - burns fewer total calories than a more energetic or intense way of exercising. So if you are on a weight loss diet, how should you handle this problem?

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Fitness: A State of Being

Today's technological advancement often raises a lot of questions. While we find that we have a lot more convenience at our disposal, there are many issues surrounding our present fast life. Most people often find that easy is not necessarily good, and that convenient does not always equal to rewarding, when it comes to our long-term goals. We ask ourselves if our lifestyles will actually allow us to age gracefully, or end up wondering why we feel so old when we are barely in our forties.

For many people who have become aware of how their lifestyles impact their future, fitness suddenly becomes a major priority. Never mind that you're earning good money, or enjoying a rewarding career -if you don't gear up your body fitness-wise, then all your achievements would hardly matter when you advance in years.

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5 Little Known Facts About Lactic Acid

Everybody knows that lactic acid accumulates when we exercise at a high intensity, but there is much more to lactate than that. It plays an integral role in many of the body’s metabolic processes.

1. Lactic Acid is Always Present
It’s always being produced. At rest your lactic acid levels will be about 1 millimoles/liter (mmol/L). As exercise intensity increases so does the production of lactic acid. It’s not until you pass your anaerobic threshold that it reduces your efficiency. For most people this is approximately 4 mmol/L, or 70-80% of their VO2max.

2. Not Just Oxygen Deficiency
It is commonly thought that it is the lack of oxygen that causes the increased production of lactic acid. Whilst it is a contributing factor, it is the absence of the "carrier molecules" NAD (nicotinomide adenine dinucleotide) and FAD (flavin adenine dinucleotide) that have a much greater effect. They play the important role of transporting hydrogen into the cells for use in the production of energy. If they are not around, the hydrogen joins with pyruvate to produce lactic acid.

3. Lactic Acid as Fuel
Lactic acid is usually removed from the muscle tissue within 30 minutes after exercise. It is used by liver, heart, and kidney as a source of energy. The liver can also convert it back into glucose, where it is released into the bloodstream for muscle use. It can also be converted into glycogen for storage.

4. Fatigue and Lactic Acid
Most people know that increases in lactic acid causes a decrease in your ability to perform but few actually know how this occurs.
Firstly, you’ll have a decrease in energy. The increase in hydrogen reduces the production of ATP (energy) by inhibiting key ezymes involved in its production.
Secondly, your muscles won’t be able to contract as often or with as much force. For a muscle to contract we need calcium to attach itself to binding sites within the muscle. The more calcium attached, the more forceful the contraction. The problem occurs because hydrogen competes with calcium for bindings sites.

5. Delayed Onset Muscle Soreness (DOMS)
Delayed Onset Muscle Soreness is the pain you feel in the muscle 24-48 hours after exercise. It was once thought that lactic acid caused this but it has now been proven wrong.
It’s the excessive mechanical force which results in damage to the muscle or connective tissue. The body responds by repairing it and this stimulates sensory nerve endings which results in pain. This is why it usually occurs when you first start an exercise program, or when you train at an unusually high intensity.

Ray Kelly has a degree in Exercise Science and has worked in the fitness industry for 15 years. For more information on health and fitness, go to: Fitness, Weight Loss, and Heart Attacks!

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Amount of Exercise Is More Important Than Its Intensity

Sedentary people gain 3 to 4 pounds a year, so exercise is really important for weight and health maintenance. You should be surprised to learn that amount of exercise may be more important than its intensity, but the truth is moderate exercise regimen, such as 12 miles of brisk walking each week, can provide significant improvements in fitness levels. May be you will not lose weight, but you will gain other important benefits by exercising:

  1. improvement of your fitness level,
  2. diminution of fat,
  3. muscle tonus augmentation,
  4. improvement of your lipid panel,
  5. risks reduction of developing cardiovascular disease.

If you increase either your mileage or intensity, by going up an incline or jogging, you will achieve even greater gains. But don't stop exercising, this is very important for your health condition. You don't have to go jog, climb on the stairmaster or elliptical trainer and kill yourself. Just walk around the neighborhood after dinner and get the above benefits.

Moderate exercise induces significant improvements in two established markers of fitness: peak oxygen consumption and time to exhaustion. There is a clear link between heart health and fitness. Therefore 'it is appropriate to recommend mild exercise to improve fitness and reduce cardiovascular risk, yet encourage higher intensities and amounts for additional benefits.

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A New Paradigm for Aging

I believe that we need to create a new attitude toward aging in the United States. We do not do senior citizens a favor by attempting to make life easier for them. Many of the health and mobility problems experienced as we age are caused from immobility and in our society we make it easy to be immobile. The idea of taking it easy as we get older should be discarded and replaced with a new outlook.
I spoke recently with a 30-year-old acquaintance and told her that I taught resistance training classes for senior citizens. She said, “Oh, that’s wonderful. You can have them play games and pretend to be animals.” When I replied that we did squats and shoulder presses just like she does at the gym, her eyes opened wide in disbelief.

Why does our society assume that when we become “senior citizens” we should be treated like children? Her attitude is what’s wrong with the general public’s beliefs about aging.

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Bike Riding for Weight Loss: Tips for Beginning A Bicycling Plan

If you are one of those people who leisurely pedal around the block or over a flat stretch of scenic road, you’ve probably been riding for sheer pleasure. Riding bikes for pleasure is a good form of aerobic exercise. But unless you map out a plan to “push yourself,” you probably won’t lose much weight.

I really get sick of hearing people say, “No pain, no gain!” But the old adage is true when it comes to riding bikes to lose weight. By pushing your cycling distance or speed, you are sure to feel some pain in your leg muscles, your hands, wrists, and your derriere-- even some pain in your throat and lungs as your body tries to accommodate your increased demand for oxygen.

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The Exercise That Reduces or Reverses the Effects of Aging

One of the easiest and most convenient forms of exercise is walking. Different studies have shown that walking for thirty minutes, three times a week, has a host of beneficial side effects. Reduction of blood pressure, a reduction in anxiety levels, retaining bone mass and weight management are a few of the rewards we reap from walking.

New studies show that walking can also reduce the risk of Dementia and Alzheimer’s disease. Starting in our forties and fifties, people who stay active by getting up and walking are at less risk for developing these conditions. These studies have shown that walking may even reverse the mental aging process, which allows senior citizens to continue to be mentally alert at a later age.

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Why Success May Be Killing You And What You Can Do About It!

You have probably worked long hours and many years to get where you are professionally. It took hard work and real dedication to achieve the success you enjoy now. Reaching professional goals is something to be proud of, but few stop to consider the physical tradeoffs this success often requires.

Few people stop during their climb up the corporate ladder to consider what their daily lifestyle may be doing to their health. Often, achieving success means spending day after day at a desk or standing behind a counter. Americans don't get nearly enough exercise, and with that comes health risks. Those risks include osteoporosis, diabetes, cardiovascular disease and a number of other related health problems.

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Core Principles: The Function of Functional Training.

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Stoves, Pigs and Other Pot Bellies

I was chatting with Joe about his healthy heart exercise program when he suddenly became very serious and quietly said, “I’ve got Dunlap disease.” Since I hadn’t heard of this malady before I was contemplating how to respond when he went on to say, “My belly done lapped over my belt”. Joe has a lot of company. It is estimated that 70 million Americans are fighting the battle of the bulge.

As we “mature” two truths become self evident—the ease of acquiring excess poundage and the difficulty of losing it. One of the most frequent questions we get from new exercisers as they affectionately caress their paunch is “How do I get rid of this?

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Less Pain Same Gain

Good news for those of us that lead hectic lives with busy, busy schedules. New studies have shown that smaller doses of exercise done throughout the day can actually be more beneficial. The key appears to be to elevate our heart rate at each session.

Our maximum heart rate can be calculated by multiplying our age by .7 and subtracting it from 208. A rate of sixty percent of the maximum heart rate will produce the beneficial effects of exercising while reducing the risk of injury. Always make sure that a warm up and cool down are incorporated into your session.

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Foward Drive

Did you ever wonder why some people seem to gravitate to success with their eyes closed and one hand tied behind their backs, while others struggle and fight to even come close? It's like the guy who bought his first lottery ticket and won or the girl that got that top job before she even graduated from college.

These people have something in common, and no, it's not just good fortune or luck. It's an incredible sense of drive. Some people call it heart and yes, it does comes from within. It's what propels us forward, even as we fail, it keeps us working and striving for that ultimate goal, whatever that may be. Never looking back. Finding something that you want so badly that you're willing to make any sacrifice for it.

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How to become a Bodybuilding Champion The Art of Adapting!

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Going The Distance In A Triathlon

For triathletes and the distance in a triathlon can be very difficult.

The competion in the sport of choice is much like completing in three separate—and grueling—exhibitions of skill, endurance, and speed.

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Burn Calories and Enhance Body Sculpting

Incline treadmill is suitable for wide range of therapies and workouts. Incline treadmill provides a more challenging way to increase the workload in terms of distance without going faster. Incline treadmill simulates an uphill climb, while the electronics can be programmed to create running or walking. Incline treadmill strengthens muscles and burns calories allowing the user to lose more weight.

The greater the incline angle on the treadmill the more muscle activity, greater body motion and more exertion. This is the principle of the incline treadmill which brings in fat loss, good body sculpting results and loss of calories results. People desire to achieve these as to maintain healthy bodies that look great.

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Underwater Treadmill Exercise to Strengthen Muscles, Hip abduction Strength and Gait Strength.

Underwater treadmill is a treadmill which is submerged in water and provides exercise to people who have undergone total hip replacement. Underwater treadmill is a key component in rehabilitation centers to increase muscle strength and motion of hip. It is also used in Veterinaries to improve the motion of animals like dogs, horses, etc, increase their resistance and make their movements more swift and smooth.

Underwater treadmill consists of a treadmill submerged in water pool. The water pool in an underwater treadmill is normally maintained at chest height of the person to whom exercise is advised by doctors or recommended by medical specialists. The person then walks or runs at any desire pace on the underwater treadmill. An underwater treadmill has a conveyor belt on which the person walks or runs. The walking belt of the underwater treadmill reacts to the input it receives from the user’s exercise or feet. During exercise on an underwater treadmill resistance is provided by the surface area of the user’s body moving through the water. The walking pace on the underwater treadmill is then increased slightly to increase the resistance substantially.

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How to Increase Your Bench Press by Doing Squats

My Legs Are Already Big Enough. I Keep Hearing Working Legs Is A MUST. Why Is That So Important?

Believe me… I hated leg workouts. Until I realize the true potential that a simple set of squats could unleash.

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The Ultimate Hard Body Exercise

The Front Squat:

As you may have already discovered, the squat is at the top of the heap (along with deadlifts) as one of the most effective overall exercises for stimulating body composition changes (muscle gain and fat loss). This is because exercises like squats and deadlifts use more muscle groups under a heavy load than almost any other weight bearing exercises known to man. Hence, these exercises stimulate the greatest hormonal responses (growth hormone, testosterone, etc.) of all exercises. In fact, university research studies have even proven that inclusion of squats into a training program increases upper body development, in addition to lower body development, even though upper body specific joint movements are not performed during the squat. Whether your goal is gaining muscle mass, losing body fat, building a strong and functional body, or improving athletic performance, the basic squat and deadlift (and their variations) are the ultimate solution. If you don’t believe me that squats and deadlifts are THE basis for a lean and powerful body, then go ahead and join all of the other overweight people pumping away mindlessly for hours on boring cardio equipment. You won’t find long boring cardio in any of my programs!

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How Do You Shed Your Body Fat and Build LEAN MUSCLE?? Ground Breaking Research

Every day our bodies build and rebuild close to 3 billion cells and many of the raw materials used to achieve this are found only in dietary proteins. Protein is made up of amino acids, the building blocks of muscle. When we exercise muscle tissue is broken down. The body then requires more protein in order to repair the damage. Now is the time to ask yourself, "How much protein do I get in my diet?" For the average woman the answer is "Not enough!"

There are other benefits to consuming protein as well. A high protein diet has been shown to increase thermogenesis - fat burning activity in the body. Consuming a protein meal also has the ability to increase one's metabolic rate up to 25-30% compared to a carbohydrate meal that increased the metabolic rate only 4%. If we don't get enough dietary protein from the foods we eat, our metabolism slows to a turtles pace. As well, protein contains an enzyme that acts as an appetite suppressant, while carbohydrates actually increase your appetite.

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How to be a Bodybuilding Champion The Art of Focusing!

Tiger Woods is the only one I know who has the ability to stop his down swing on a dime when it just does not feel right to go through with it. How does he do it? Over the years I have been able to teach myself one of the most important elements in making the most out of my workouts. What is it? It’s the ability to tune everyone, everything and every sound out in a blink of an eye.

We see it played out in movies where a baseball pitcher blocks out all the roaring fans and only concentrates on the catcher’s mitt in silence. This is the keen ability to focus with lazar like power.

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Focus on Both Consistency and Variability in Your Workouts for the Best Results

In one of my recent articles, I spoke about the fact that you must alter your training variables that make up your workouts if you want to continuously get good results, whether it is losing weight, building muscle, or toning up.

While changing your training variables is an integral part of the success of your training program, your workouts shouldn’t be drastically different every single time. If you are all over the place on each workout and never try to repeat and improve on specific exercises for specific set and rep schemes with specific rest intervals, then your body has no basis to improve on its current condition. The best way to structure your workouts to get the best results is to be consistent and try to continually improve on a specific training method for a specific time period. A time period of 4-8 weeks usually works best as your body will adapt to the specific training method and progress will slow after this amount of time.

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The Superset Advantage

Supersets give you the most bang for the buck. They give you more muscle in less time, and don't bore you from how long it takes to actually do the exercises.

If you're into body building at all, you'll know the basics of what a Superset is. It's when you switch between different exercises with a little rest between them, instead of doing all your sets for one exercise before going to the next one on the list.

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Weight Training to Help in Preparation for Your First Ironman Triathlon

For many people "doing" weights is a scarey thought. They really feel they will be terribly out of place with all those muscle-bound types in the weight room.

I agree that was the case years ago, but not anymore. You'll even find senior citizens doing weights since it was discovered how weight training can better their quality of life.

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Mastering The Power Of Expectation: What You Deeply Expect, You Will BECOME!

A profound law of bodybuilding, and of life, is “What is expected, tends to be realized.”

Take a moment here and think about what you expect from your workouts. For example, what do you usually expect when you go to the gym regarding:

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Building The Mind Of A Champion: 12 Mental Factors Which Help You Become Your Muscular BEST!

Thinking back on all the work I did with bodybuilders who went on to win major titles, one thing becomes perfectly clear regarding why they reached the top. Through training their minds, they became as mentally tough as they were physically developed; this was the factor enabling them to ultimately take top honors.

They would also be the ones who were able to get more out of themselves each workout. They were the ones who were able to push themselves to heroic dimensions so that every fiber of every muscle trained was feverishly worked to the max!

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Women Weight Training Exercise and Workout!

Weight training has a lot to say for itself and should be adopted as a part of one's daily life, at home and while working around the house. Weight bearing exercises not only retain muscular strength but also delay the loss of muscle mass and bone density as well.

. Biceps Curls: Stand with feet apart. Carry dumbbells or two water bottles(one in each hand). Flex the elbow, lift the water bottle or dumbbell towards the shoulder and bring it back to the starting point without locking the elbow. Exhale as you take the arm up and inhale when you bring the arm down. Repeat it 16-24 times. This exercise will strengthen the muscles of the arm.

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How to Tone Up Your Cellulite Areas

You buy them and they don’t get the job done. Anti cellulite pills, lotions, gadgets, rubber tights and other silly money wasters that sell you hope and nothing else. The truth is, your best weapons in your battle against unwelcome cellulite are a smart nutritional routine and a consistent, properly structured workout program.

I’ll assume you have a pretty good handle on the nutritional component.

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Static Contraction Delivers Maximum Muscle From 1 Minute Strength Training Workouts

For those who spend more than 1 minute on strength training workouts, you are wasting your valuable time! Wouldn't you want to strength train in the most effective, scientifically feasible way, and increase your muscle and strength by multiple percentages?

One (1) minute muscle developing workouts are done ONCE per week or less. That calculates to maximally 4 minutes of strength training exercises per month! I am sure many people are saying that I have gone mad. The famous words, "he's got to be kidding" are ringing vigorously in my ears. Dear reader, I am NOT kidding! Thousands of people are now exercising less while getting tremendously better results. It is not just me stating this; the scientific documentation by far speaks louder than our conversation.

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Muscle Building: Avoid Gym Germs with Simple yet Effective Tips!

With more people hitting air-conditioned health clubs, they bring along not only their workouts but also their sweat, flu, and other germs. But you dont need to fumigate the weight room or hose down the stair-climber to avoid catching something. These five simple yet effective tips can help you stay clean and healthy at your gym.

1) Keep your hands clean: I know it sounds cliche, but i just cant help telling you it again because it is the most effective way to keep off the germs. Those cold-causing viruses and respiratory bacteria dont live for very long outside the body. But while those pesky bugs are alive, you can bet they will be looking for a new home. So after touching weights and machine hand rails, try your best to keep your hands away from your eyes, nose, ears and mouth until you can lather up.

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Barbell Military Press Exercise

The barbell military press is a great exercise for working the deltoids. This exercise can be extremely difficult for the new lifter. Back injury can easily occur if the proper form is not used during execution. Because of this, it is recommended that a spotter be present when doing this exercise.

During this exercise, you’ll be lifting over your head. Keep this in your mind as you select the amount of weight you’ll be working with. This exercise can be performed either sitting or standing. If you are lifting alone, you may want perform the exercise sitting so that you can lift the weight off of a bench rack.

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Guide to the Barbell Hack Squat

The barbell hack squat allows for the benefits of weighted squats to be utilized with an emphasis on safety over the traditional barbell squat. This exercise works the quadriceps, hamstrings, and gluteus maximus. It’s important to use good form when doing any type of lifting.

For this reason it’s strongly recommended to have a spotter present. Not only can a spotter help you when you reach muscle fatigue, but they can also help motivate and guide you in using proper technique.

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Training and Hypertrophy Gain Size!

There are three different types of muscle tissue in the human body: cardiac muscle, which is only in the heart; smooth muscle, which is found in organs & blood vessels; and of course skeletal muscle, which is found all over the body and is responsible for movement. All three of these muscle types have distinctly different anatomical structure and function in the body.

We know that muscles get bigger and stronger when put under stress, which is called adaption. Which simply means that the muscle is preparing itself in case it’s put under the same type of stress again. An analogy is calluses on your hand, if you rub your hand on a course surface causing enough friction eventually the skin adapts by building up calluses, thus protecting it self from future happenings. Muscle reacts much the same way, if you train them or put them under enough stress they will adapt to this stress by growing bigger and stronger. So the next time you train them they will be capable of handling this new level of stress. Now obviously that is a very basic explanation, but hang on to your dumbbells we’ll get more in depth!

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Quick Tips for Older Than 40 Bodybuilding / Weight Training Trainees

Recuperative massage

Trigger point therapy (fancy name for massage)is a common method for relieving chronic pain related to sports injuries.

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How Do You Shed Your Body Fat and Build LEAN MUSCLE?? Ground Breaking Research

Every day our bodies build and rebuild close to 3 billion cells and many of the raw materials used to achieve this are found only in dietary proteins. Protein is made up of amino acids, the building blocks of muscle. When we exercise muscle tissue is broken down. The body then requires more protein in order to repair the damage. Now is the time to ask yourself, "How much protein do I get in my diet?" For the average woman the answer is "Not enough!"

There are other benefits to consuming protein as well. A high protein diet has been shown to increase thermogenesis - fat burning activity in the body. Consuming a protein meal also has the ability to increase one's metabolic rate up to 25-30% compared to a carbohydrate meal that increased the metabolic rate only 4%. If we don't get enough dietary protein from the foods we eat, our metabolism slows to a turtles pace. As well, protein contains an enzyme that acts as an appetite suppressant, while carbohydrates actually increase your appetite.

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Colossal Legs Unleashed: The Secrets To Powerful Legs & Powerful Athletic Performance

Ever been to the Vatican museum? One of the most fascinating aspects of my journey to Italy was the sculptures that were on display at the Vatican. These sculptures were not just masterpieces of human hands. They were fascinating renditions of the strength and power of the human body. One of the main things that stood out for me was the aesthetic of the body....and those strong, powerful legs! It seems to me that the ancient world was an amazingly active place to live in. Monolithic structures, and regimented routines, plus loads of wars that were played out by men who were highly drilled and fantastically strong.

Now let's fast forward to today, and you will be able to make your own piece of history by increasing the performance of your leg routine, for colossal gains in power and strength. In this article I will unlock for you Da Vinci-like secrets that will propel your athletic performance to the next level!

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Guide to a Great Weight Workout

There is always a lot of confusion over how to do a proper weight workout so I will try to explain what I think is important. There are five parts to your workout; the warm-up, stretching, weight workout, cool down, and post workout meal.

First when you walk into the gym or basement it is always important to warm up and then stretch. If you think about how you are doing a workout and what kind of stress you are putting on your muscles then you have to be aware of how if they are not warm they can stretch or rip…this is not a good thing.

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How to Become a Bodybuilding Champion � The Art of Weight Lifting

In no disrespect to weight lifters, but bodybuilding and weight lifting are two totally different mindsets and training techniques. People will ask me the typical questions in the gym, “How much do you bench press? How much do you squat?" Quit frankly, I do not know. I do not pay attention to that part.

Weight lifters lift the weight, bodybuilders FEEL the weight. Becoming a bodybuilding champion is not determined by how much you can lift on a certain day, but how you look and how you got to that look on a certain day. Beauty contest it is not, but an art form it has become. Sure you have to lift a certain amount of weight; however achieving champion status has more to do with nutrition, training technique and discernment than lifting a given amount of weight.

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Staying Motivated

One of the biggest reasons people stop their new workout/diet routine after a short time is due to a lack of results. They have a New Year's resolution to get in shape and they are determined to stick with it. During the first week they are excited to get into the gym and destroy those weights. They come out of the gym feeling exhausted from their workout and they like how it feels. They are happy to feel the soreness in their muscles the next mourning. The next week they start to get into a routine. It also starts to get repetitive. It’s not as fun as it was the first week and the scale hasn’t moved as much as they expected. They start to wonder if it would even make a difference if they went to the gym at all. The next mourning while they are watching TV, they come to a channel playing the movie ROCKY. When the movie is over, they can’t wait until their next workout.

I think that movies like Rocky are one of the best kinds of short-term motivation. It will surely get you pumped up and excited for your next workout. However, you will need more motivation if you are going to stick with it for a long time.

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Bigger Body Muscle Bars...

Here is how to eat your way top massive gains...

Commercial Calorie bars are not new and they are not cheap, a good bar will cost you $2-$3 dollars a bar and I personally don't think they are worth the money… for that kind of investment I would purchase a good and proven weight gainer

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Beginner Bodybuilding Diet Guidelines & Tips

Beginner’s Advice:

1) The first thing an absolute beginner should do is visit his/her doctor and get the all clear to begin a workout program that will include cardiovascular and weight training.

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All Natural Bodybuilding Secrets

Natural bodybuilding refers to bodybuilding without muscle enhancing drugs or anabolic substances. In other words natural athletes who choose to build their body with all-natural have to stick to a regimen of well structured bodybuilding diet along with some performance enhancing supplements like whey protein, creatine & l-glutamine. There are however other natural athletes who go all out ie they don't even use over the counter products to help them supplement their daily diets. Their nutrition consists solely on natural foods!

Natural bodybuilding is a very specific sport. There are national bodybuilding organisations that organize natural bodybuilding contests for men and women. For more information or if you are interested in entering a natural bodybuilding show please get yourself a copy of Natural Bodybuilding & Fitness magazine at your local newsagent. Some of these shows are drug tested and some are not. The choice on which one you compete is completely yours.

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The Secret Muscle Building Technique You Must Use In Your Workout Routines

Are you searching for that "one" solution that blasts your plateau and sends your muscles into an explosive growth phase all over again?

The solution to your problem has been under your nose all along...

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Dieting, Scams and Losing Weight

I've been reading so much stuff on diets and weight loss that I've lost about 15 pounds since I just can't stand to eat anything anymore. Not protein, not carbs, not chocolate, nothing.

And I'm getting very hungry, but for what? It's astonishing how many different diets are being pushed. And then there are the pill, herb, and extract scams. A number of the fad diets are downright dangerous. Use of zero-cal sugar substitutes may not only be extremely dangerous, but there's some evidence that they may cause weight gains.

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Atkins & Low Carb Part 1

Unless you've been living in a cave for the last few years, you've probably noticed that low-carb mania is sweeping the nation. Food manufacturers are in a heated race to see who can get the most low-carb fare into the grocery stores, and every advertiser worth their salt is emphasizing the low-carb message. Popularized by the late Dr. Atkins, the low-carb diet has taken the nation by storm and promises to be a trend with staying power.

So, does the low-carb diet work? Anecdotal evidence and recent studies both conclude that following a strict low-carb diet will in fact help you lose weight. Serious questions remain, however, and must be addressed before fully embracing the low-carb lifestyle. SOME of these questions include:

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Atkins & Low Carb Part 2

In our last article we talked about the low-carb diet, and whether or not we can stick with it for life. In this installment we're still going to talk about carb control, but from a slightly different perspective. Let's take a look at WHO is endorsing which diet plan, and what is their motivation?

Without a doubt, the most popular low-carb plan is the Atkins diet. Atkins is the fuel in the rocket, so to speak, that has put the low-carb phenomenon into orbit. Prior to Atkins, few (if any) of us had considered low-carbing as a weight loss plan. Of course, carb control as a concept existed long before Atkins; we called it the glycemic index!

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Atkins & Low Carb Part 3

Papa Murphy's has a new low-carb pizza. Burger King has a low-carb hamburger. Applebee's has rolled out a new low-carb menu, as have dozens of other national restaurant chains. There are low-carb tortillas, breakfast cereals, breads, and just about anything else you'd care to eat! No doubt about it.....low-carb dieting is the biggest trend since deep-fryed turkeys!

But as we've discussed in the last few articles, low-carbing may not be right for everyone. While the evidence does support the claim that a reduction in carbohydrates will help you lose weight, conclusive evidence on the long-term impact of low-carbing remains elusive.

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Atkins & Low Carb Part 4

Since so many people in the United States are currently in the middle of a "carb-frenzy", this series of articles has focused on the pros and cons of the low-carb diet. Topics of discussion have been 1) Can you stick with a low-carb diet for the long term, 2) Conflicting messages about carbs and 3) bodybuilders and low-carb dieting.

This article will define and describe carbohydrates and what role they play in the human body.

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Atkins & Low Carb Part 5

With the popularity of low-carb diets today, most of us have at one time or another considered cutting carbs. In this series of articles we have discussed 'low-carbing' and whether or not it's right for everyone.

In this article we're going to talk about carbohydrates and how they are stored in the body. Does a large supply of excess carbs make us fat?

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Atkins & Low Carb Part 6

In this series of articles we have focused on low-carb dieting. Is it right for YOU? We have looked at some of the concerns with low-carbing, we've examined the diets of bodybuilders, and we've explained exactly how carbohydrates react in the body. In this final article on the topic of carbs, we will attempt to answer the million dollar question: should YOU start a low-carb diet?

First and foremost, please understand that the majority of physicians in the United States will not recommend a no-carb diet. By and large, doctors are going to follow the generally accepted health practices, and those practices require us to partake of all four food groups. Citing the fact that there are no long-term studies available on the effects of carbohydrate deprivation, the American Heart Association does not recommend a no-carb approach.

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Baloney And The Fountain Of Youth

Lately I've been receiving a lot of spam emails. It's amazing how many of them are promising quick weight loss without any effort! One of them even promised that their new 'super tonic' was the new Fountain of Youth.....just take their product and watch the years fade away. If you'll excuse the expression, that's all just a bunch of baloney. The radio advertisements promise "weight loss without diet or exercise" and the infomercials brag about the newest and greatest pill that will magically make the fat melt away.....baloney!

I'd like to ask those advertisers just a few questions: If your "magic-weight-loss-potion-miracle-in-a-bottle" is the real deal, then why hasn't the media picked up on the story? If your product is indeed the Fountain of Youth, why didn't my doctor recommend it? Why isn't it being featured on CNN and all the major news networks?

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Beware The Summer BBQ!

Now that it's summer, it's almost impossible to avoid the ever-popular summer BBQ. Some of our favorite meals are cooked over charcoal, but we still need to be aware that many of the traditional 'summer' foods are packed with fat and calories!

Isn't it ironic that some of the 'fattest' foods make their debut in the summer when we're all trying to fit into that bathing suit?

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Consistency Is The Key

Okay, so we already know that exercise is good for us. We try to work out on a regular basis, reminding ourselves that the payoff is well worth the effort.

Still, we all have times when we 'fall off the wagon' and somehow miss those exercise sessions. We get sick, there's a big deadline at work, relatives come for a visit, or the kids are out of school.....there's no end to the reasons why we take a break from exercising.

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Have The Courage To Lose Weight

The famous Greek philosopher Aristotle once said "You will never do anything in this world without courage. It is the greatest quality of the mind next to honor."

Does it take courage to lose weight? You bet it does! The question then we have the courage to lose weight?

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Here Comes The (Skinny) Bride

In case you hadn't noticed, it's now officially spring! Kids are enjoying Spring Break from school, the birds are starting to sing, flowers are pushing up through the earth, and everything is wonderful.....unless you're one of the thousands of women planning a spring wedding!

Spring / early summer is the most popular time for weddings. But no matter when you're planning your wedding, the stress can be overwhelming! The average cost of a wedding in The United States is over $22,000. About $7,630 of that is spent on the wedding reception (source: American Wedding Study, 2002). From increasing costs to angry relatives to the never-ending guest list, a wedding brings stress and frustration for the bride.

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Exercise Bike Benefits

So you know you want to buy some type of home exercise equipment - but why buy an exercise bike?

One of the top benefits of exercise bikes is that they are probably the most affordable piece of exercise equipment on the market right now. Starting around $200 and ranging up to $2500, exercise bikes offer a huge variety of models for every price range and every exercise level.

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Fat Burning Food For Powerful, Natural Fat Loss

Some like it hot, others spicy. No matter how you look at shedding the pounds, nothing is more powerful than a strong natural diet, and some good old fashion exercise. Now with the supplement industry booming, there has been the introduction of thermogenic aids that some proclaim as hype, and others point to as life threatening. Most of the thermogenic supplements on the market are used to shed fat fast, especially in the realm of competitive bodybuilding. Here is a list of some of the most prominent thermogenic aids on the market (and some you may not have heard of), and studies that show their effects:

- Hydroxy Citric Acid (HCA): HCA is obtained from the rinds of the Garcinia fruit of South Asia. HCA does not affect the central nervous system like ephedera or caffeine. HCA prevents the conversion of carbohydrate into fat.

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How Long Will You Live?

Perhaps you've seen the latest health news.....scientists are concerned that our overweight and obese population will not live as long as previous generations. USA Today recently reported that "Obesity could shorten the average lifespan of an entire generation - today's children - by two to five years, according to a controversial new life-expectancy analysis" (Source: Nanci Hellmich, USA TODAY).

In ancient Rome, a newborn child could expect to live to 22. In the 1900's, in the US, 49 was the average life expectancy. In 1991, the average life expectancy was 75 years. Between 1950-1980, the population of those over 65 doubled, and by the year 2025, the group of people aged 60 and over will have grown from 376 million in 1980 to 1.12 billion. (Source: Donna M. De Cunzo, R.D., L.D.)

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Inspiration Or Desperation

+ First Of All, Forget About Regret!

Katherine Mansfield once said "Make it a rule of life never to regret and never to look back. Regret is an appalling waste of energy; you can't build on it; it's only for wallowing in." When talking about health and fitness, this quote is especially true.

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It's So Easy!

Health and fitness experts tell the truth about REAL fitness: exercise and proper nutrition is the only path to true lifelong fitness! Forget all the "get slim quick" schemes out there promising you quick results with zero effort! Our position is the same one you heard from your doctor: Eat sensibly and exercise regularly.

However, over the last week there have been two BREAKING NEWS stories that have an impact on health and fitness. These two news items are so noteworthy that we just couldn't let another day go by without bringing them to your attention.

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Live Longer By Exercising Part 2

In our last article we examined the top ten ways that regular exercise can protect you from disease and add years to your life. In this article we're going to examine even MORE ways that you can benefit from exercise!

Even though many of us exercise so we can look better, we shouldn't forget the many health benefits of training. So without further ado, here are some MORE reasons to exercise:

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Poor Weight Loss Advice : 10 Red Flags

There's a huge amount of weight loss advice and information out there. Much of it is of questionable value and some of it is quite misleading. This can even be the case for reports from seemingly legitimate scientific studies. So how do you sort out the wheat from the chaff when it comes to deciding who and what to believe?

1. Beware of the quick fix

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It's Amazing How Little It Takes To Get And Remain Thin! What the Diet Industry Doesn't Want You to

So many times, our assumptions limit our reality - we buy into certain so-called "truths" because they are drilled into our heads - for example, about weight loss!

Here is something that I find absolutely mind-boggling - it's the difference between the amount of calories you can eat at a very thin weight and at a heavy weight. What's so mind-boggling, you might wonder?

I'll show you.

Let's take an average-height woman, say 5 feet 4 inches tall. Let's say her ideal weight is 120 pounds.

How many calories does she get to eat to weigh 120 pounds?

2564 calories per day, even if she's not very active.

Now what if this same woman weighs 180 pounds? Then how many calories a day does she eat to maintain that heavy weight?

3096 calories.

Do you find that as amazing as I do?

Those extra 60 pounds cost her a mere 532 calories per day.

532 calories per day is not a lot to give up every day to reach a slim weight, is it?

Imagine how much easier this is if you only have thirty pounds to lose.

To weigh 150, this same woman only eats about 300 more calories a day than she did at 120 pounds!

So why does being slim seem so hard? Because that is just plain a myth.

So remember how small a change you need to get and stay slim. We're talking about approximately ten calories per pound per day. If you can give up just 200 calories per day, you end up weighing 20 pounds less.

That's without a diet - doing it that way will take longer to get to that result - but where do you want to be a year from now? Because a year from now is coming - sooner than we know it.

Start your weight loss journey now!

Sarah Tanner, who is most well known for her website, has written a diet book revealing the secrets of getting and remaining slim. It's not as hard as you think. Read about her simple, do-able diet at

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Weight Loss Helped By Mind Over Body

To increase the success rate of any weight management program, we have to shift our thinking of "weight loss" as something that suggests deprivation, hunger or loss to something that suggests growth, development, and gain. Weight loss is not loss, but the building of a lean, powerful body. Losing weight is not losing at all, but gaining a newly reconfigured body. The best way to do this is to enlist the power of your mind. Visualize yourself at your ideal weight. Focus on your slim and slender body, your well-shaped legs. Imagine yourself living a powerful, dynamic life. Would you be bingeing yourself to death? Make this positive visualization of your ideal self a daily practice until you find it actually easy to see yourself as lean, strong and beautiful. Next time you feel like wolfing down a whole chocolate cake, shift your mind to that slender body and well-shaped legs.

"Hunger" is another word we need to reclaim. We think that we have to be hungry to be slim. That is not so at all. We just need to be able to differentiate between real hunger and emotional hunger. Take time out and ask yourself, ”Am I really hungry?” Think twice before putting anything in your mouth. If you decide that you are indeed hungry, then eat, but make sure that what you eat honors your body. Make sure it is nutritious food and not empty calories. If you decide the sense of deprivation you are feeling is emotional hunger, then the searching has to go deeper. Are you lonely? Angry? Stifled? Resentful? What is bothering you? Decide if you will take this anger out on your body or take the more courageous route: have it out and come to terms with it. Speak out what it is that makes you mad, sad, uneasy. Don’t be afraid to dig. The best things have come from the darkest pits of the earth.

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Weight Loss: A Work In Progress

Obesity is one of the more persistent health-related issues troubling Americans in this day and age. What is even more disturbing is the alarming rate that people are turning obese, or even suffering from being overweight. Not even children are exempt, as the current lifestyle of most families gravitate towards the fast food industry -where cholesterol intake rises higher and higher year after year.

Individuals who wish to deal with their problem are presented with a lot of options. The risk lies in not being able to find the right method, as some would tend to pick the easiest way, not knowing that it's not suited to him or her.

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What's Best For Losing Fat? Aerobic Exercise Vs Weight Training

Resistance is not Futile

We all know that to lose weight requires a combination of corrective eating & exercise…but if only it was that simple.

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Natural Weight Loss is the Only Path to Permanent Ftiness

We as educated people need to start getting angry at all the junk aimed at us everyday. The average American sees thousands of ads each and every day for everything from diet pills to prescription drugs.

Most promise a quick cure for whatever ails us. The weight loss industry alone is estimated to be over $35 Billion dollars annually, so marketing and ads play a vital role in keeping us interested and buying.

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The Everyday Business Ethics Crisis Or I'm Mad as Hell and Not Going to Take it Anymore

Breaking news may feature the Enron debacle, WorldCom activities, or accounting problems but we live our everyday business life making ethical choices that affect our employment and businesses. Consider the ethical choices made in these situations:

    -A restaurateur hired a firm, used the firm’s ideas, benefited from them and refused to pay for the services rendered.

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Business Ethics: Functional Choices

Years of experience have taught me there is no such thing as “Business Ethics”. If a person isn’t ethical in the rest of their lives, their business ethics aren’t worth the shoe leather they’ve worn out either.

I stood beside a State Representative at college graduation recently, and heard him tell a gentleman shaking his hand that he had the utmost respect for the President of the college, because he knew who her friends were and they all had good solid “Business Ethics”. I raised an eyebrow and continued a conversation with another friend nearby. It was my third College Graduation this year.

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How To Detect Liars In Your Business & Personal Life

We live in a world full of lies and deception. Most of us (or all of us?) lied or were forced to do so, in a small or larger scale, because of some circumstances. Unfortunately, some individuals use to prevaricate or lie deliberately. They use to do it frequently in every aspect of their life.

So the question is how can you detect people who lie or how can you trace the lies in general? There is not a magic recipe for that but you can use some fundamental rules to do so:

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Is Good Neighborliness Good Business?

[Note: This story is not a criticism of Buddhism. It is a story of neighborly love.]


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Is Good Neighborliness Good Business?

[Note: This story is not a criticism of Buddhism. It is a story of neighborly love.]


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Don't Hate Them Because They're Beautiful

Tonight I’m going out with two extremely impressive ladies who I am introducing to one another. They are both GORGEOUS, in their mid 20s and both incredibly intelligent. One is divorced with kids and is probably one of the most flawless and incredibly beautiful women I’ve ever met, the other is single and possibly one of the most fashionable and forward thinking women I’ve ever met.

One of these ladies I’ve been coaching for over a year, the other is a new client. I thought that they would really enjoy each other because they are both serious about their work, both make a lot of money, are very smart and they have another few things in common.

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Wash Water Runoff Issues in Mobile Detailing for CA

All mobile car washers and mobile auto detailers in Southern California are required to prevent their wash water runoff from flowing into storm drains. California law requires this and it is written right into the California Water Codes in 13.260, additionally it is aggressively enforced by municipality code enforcement along with the Californian Regional Water Quality Control Boards.

Mobile washers would be defined under a category of: Non-point source discharges under the city or counties NPDES permit. The sub-category is called: surface cleaners. Mobile Auto Detailing often falls under this category too, although some municipalities have considered it automotive services. Orange County CA, Los Angeles CO and Santa Clara Country all have automotive services categories, which have re-classified the mobile car washes and mobile detailers into.

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Collection Downfalls of Small Business Owners and How They Can Avoid Bad Debt and Make More Money

Small business owners sometimes make common mistakes when just starting out, and trying to get paid. Some small business owners depend on that income more than someone who gets a check each week. This is because when you work for yourself, the work and therefore the payments are sporadic.

Small business owners just starting out are sometime so eager to make a sale that they will accept work or an order without getting a signed contract or checking credit references. They just wait and wait to be paid because they don’t want to offend the customer or appear that they NEED the money.

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Where Real Estate Investing and Speculation Collide

Some uninformed folks would describe someone who rehabs distressed property as a "speculator" or even a "property speculator." Don't be fooled! There is a VAST CHASM of difference between rehabbing and property speculation.

Let me explain. According to, the definition of speculation where business is concerned is:

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Enable Growth with Merchant Accounts

Merchant account helps to become self-efficient in profitable opportunities. A merchant account is the authorization to credit card processing granted by a financial institution. Such financial institution has to be a member and certified by the Visa and MasterCard Associations to provide with the merchant account and all of the services related to merchant account.

Studies have shown that having a merchant account may increase sales by as much as 50% or more. Many direct marketing businesses produce 90 to 100% of their sales by credit card

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Rationale Behind Opting To Offshore Outsourcing

According to Nasscom,the foremost rationale behind opting to Offshore Outsourcing today by an average software development and/or web development company is expenditure diminution and progression. This lets them focus on the core actions and enlarge the competitive capacity of their business. Businesses usually prefer to keep network and database administration in house and to outsource such projects that would allow them to concentrate on their core activities.

Indian Software Outsourcing industry has accomplished superlative levels of excellence and constancy of yield. Besides savings Software Outsourcing to India bequeaths its clientele with software development process improvements that translate into ongoing upgrading in custom software cycle times, economic viability, and class. Though Indians are facing stiff competition from MNCs and local players athwart the world but Indian software product companies are working hard to make India a world class IT destination offering not just software services but also premier software products.

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Drop Shipping Beginner Intermediate Advanced

Drop shipping is neither a sport nor a game. It is a business. And in business, customers neither want to deal with beginners nor intermediates.

Customers want advanced service, advanced communications and advanced reliability. Simply stated they want to deal with someone in the advanced class.

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Lawn Care Business Secrets 5 Ways To 'Winterize' Your Lawn Care Business

As the peak growing season is winding down in most parts of the country, the majority of lawn care companies are in the process of trimming back their operations as well. In areas where winter snow and ice will put a damper on lawn care services in the coming months, this doesn't mean you have to hibernate and wait until next spring to continue growing your business.

While most lawn care and landscaping companies dislike this time of year because of everything that comes with the falling leaves (letting workers go, cutting back expenses, and most notably reduced income), it doesn't have to be such a downer.

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Small Business Credit Cards: Reap the Rewards!

Are you looking to finance some of your small business related expenses? Did you know that small business credit cards can help you afford many of your business expenses? In fact, small business credit cards not only help you pay for business related expenses, but they also provide myriad benefits to credit card holders including expense management, detailed statements, frequent flyer miles, cash back, and reward points! Thus, small business credit cards are an asset for any small business owner!

Expense Management

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Can Your Clients Pay?

The first time you do business with a client there's always a big element of trust involved. They are trusting that you will deliver on your promises and you are trusting that they will pay you.

Now, trust is nice but knowldege is even nicer. Spend some time to check out your new clients before you extend them credit. Ask questions, solicit supplier references, and do a credit check if necessary.

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Lawn Care Business Websites 5 Reasons Why You Absolutely MUST Have One

Having worked with many lawn care and landscaping companies to improve the results of their marketing efforts, at some point in my conversations with clients this one question always arises, "Do I really need a website?"

99% of the time, without hesitation my response is a resounding, "Yes, Yes, Yes."

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What Are the Best Small Business Opportunities?

What are the best small business opportunities? I could just throw a list of opportunities at you and tell you that I had thoroughly researched the topic and found that these, the ones I've listed for you here, are hands down the best small business opportunities out there. Some of you might say "great, I'll choose one of these". The more astute reader would be inclined to say "oh yeah, the best how, or according to who"?

No one opportunity is the best for everyone reading this. We all have our own priorities and preferences to consider. Instead of trying to give you a "top ten list" of the best small business opportunities, I would rather give you a list of criteria to consider when choosing an opportunity. That way I'm teaching you how to compare all of the possibilities you might run into instead of just pushing you in a direction that might work well for me and poorly for you.

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Develop a POWERFUL 30 Second Elevator Speech That Could Double Your Business

First let me tell you what NOT to do. Don’t talk about you, don’t talk about your products. In as short a statement as possible tell them the measurable results you deliver, and who you deliver them to. Then shut up.

Don’t try to tell them EVERYTHING in one breath. Tell them something that is so powerfully grabbing that they just have to ask you for more, and even then when you respond keep it short, keep them asking for more. So, how do you do that?

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Reseller Business Opportunities

Are you looking for an opportunity that will allow you to earn a living from home? Reseller business opportunities are a great way to start. With no background in sales, you can still earn a substantial living in the reselling industry.

The industries involved in reselling are endless. For example, everything from computers to horses can be resold and often are. Amazing as it sounds, even food products and web space are marketable and profitable in the reseller business opportunities field.

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The In's and Out's of Business Interruption Insurance

Three things need to happen in order for a business interruption insurance policy to take effect

Expect the best, but prepare for the worst. Simply reading the following list may be enough to make any small business owner cringe. However, before wasting your time, and your insurance agent’s, be sure that these three elements are in place before attempting to collect on your interruption policy. If a loss has occurred, check this list to be sure you can collect on your interruption policy.

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Merchant Services Offers Innovative Solutions

Merchant services enables businesses to accept a variety of payments including:


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Point Of Sale Systems: How to Choose One That's Right for Your Business

A point of sale (POS) system can have a dramatic impact on the way you run your business -- and on your bottom line. Choosing the right one requires careful planning.

Here are some of the things you need to think through to make a good decision when selecting POS equipment and systems for your business. Use this list as a starting point for your planning process.

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Point Of Sale Systems: How to Choose a Dealer to Buy From

Given that a point of sale (POS) system is critical to your business, choosing a dealer to buy from is a very important decision. In some ways, the dealer is a more critical factor than the actual hardware and software.

So how do you zero in on the right dealer? Here are some of the things you should look at.

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Cross Cultural Solutions for Exporters

Globalisation, internationalization, trans-border trade and cross cultural business are all terms that have been coined over the past decade(s) to reflect the reality of the world economy. Although international trade has long been in operation, the scale, frequency and speed at which it is conducted today is incomparable.

Growth and success in today’s global economy depend on being able to trade internationally. However, although the larger multinationals of the world have no trouble doing so, smaller companies, such as exporters, have struggled to make an impact and benefit from the new world order. This is because cross cultural solutions are not being used to address cross cultural obstacles to their success.

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Fascinating World of Selling Spy Merchandise

Things have changed since the cold war. Spy Merchandise, gadgets and detective devices are now prevalent on the open market. With the decrease in cost and the improvements in technology, everyone can access the tools of spying. Now is the time to invest in a spy merchandise business.

Technology has decreased the size of everything from cars to cameras. Watches now have cameras in them. Minicams or miniature cameras are hooked up to thousands of computers and homes. Security and spy gadgetry are so common place that you may not even know you are on camera.

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Software Outsourcing

According to Tatvasoft, In a recent survey by diamondcluster international, there is a high increase in the premature termination of the offshore outsourcing software development contracts. Number of satisfied buyers have decreased from 79% to 62%. According to Tom Weakland, it is not right to blame only offshore software development service provider. Although, many buyers are outsourcing their software development work, they still lack quality to get maximum benefits of outsourcing. This was the third annual study by DiamondCluster and first of its kind where buyers mentioned they are planning to reduce their software outsourcing.

Software outsourcing benefits

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Drop Shipping What Is Your Goal?

Your business plan is your path to your goal. What is your goal; to be a drop shipper or to make money?

To be a drop shipper is probably not your real goal. Drop shipping is just a solution to an order fulfillment problem. Your goal is really something that you have probably already defined and you think that drop shipping is the way to achieve that goal.

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Train Your Cleaning Staff to Read MSDS Sheets

The material safety data sheet (MSDS) is the way to make sure your cleaning staff have all the information they need about hazards and safe handling of chemicals used on the job. Simply giving the MSDS sheets to your cleaning staff is not enough; it is your responsibility to make sure proper training is available.

Training sessions can be informative and effective if you plan a little in advance. By planning out lessons in advance, you'll be able to develop handouts highlighting important information from the MSDS sheets that you want your cleaning staff to be aware of. Since there is likely to be more individual chemicals to cover than you have time to give to training, it is useful to group the chemicals into categories; for example, disinfectants, all-purpose cleaners, and window cleaners. Each of these groups can then be discussed as a whole, which makes it easier for employees to remember. Be sure to make special note of any additional information you want to include on specific chemicals within each category.

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A Well Trained Cleaing Crew Reduces Employee Turnover

The performance provided by a cleaning crew member on the job is dependent upon many different factors. Among these, two that should be considered most important are the general attitude, as well as the job-specific skills of the given employee. Therefore, to reduce employee turnover, it is vital that you look at both of these issues and do what can be done to improve them, in order to create a well-trained cleaning crew, which will be in it for the long haul.

Consider the following: the standard rate of turnover within the cleaning industry is commonly within the range of 200 and 300%. Obviously, this is a notable number, which will provide quite the struggle for any employer who is trying to run a successful business. So how can an employer remedy this situation and reduce employee turnover?

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Janitor Closets: Safe, Clean, Organized

Safety and cleanliness in the workplace starts with well-organized janitors closets. Hospitals, universities, apartment complexes, and office buildings are all places that rely on an efficient and effective janitorial staff to keep things running smoothly. But this can only be accomplished if the supplies for that staff are well-organized and kept properly stored.

Janitor closets are often the unseen source chemical hazards and accidents. The first step to preventing a mishap is ensuring your cleaning staff has ample space for all their equipment and required products. When considering how much space to devote, be sure to include enough space for extra supplies and room for your employees to maneuver.

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Protect Your Cleaning Crew and Tenants from Slip/Fall Accidents

It is estimated that more than eight million people are injured each year by accidental slips and falls, costing thousands of dollars in emergency room and hospital costs. These are often preventable, and the responsibility lies with the employer to take every necessary precaution to protect workers.

The National Floor Safety Institute (NFSI) lists flooring, improper footwear, poor signage, and lack of training as the causes of workplace falls. To prevent slip/fall accidents, the responsibility lies with everyone. Employers, in particular, can protect their workers and their business by ensuring there is proper training and ample warning signs in more dangerous parts of the workplace.

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