วันพฤหัสบดีที่ 20 พฤษภาคม พ.ศ. 2553
MMA Fight Nutrition & Hydration
<p>Sports Nutrition for MMA <p> “Fluid Needs for Fighting†<p> Your mom may have told you: “drink 8, 8oz. glasses of water per dayâ€. Although this advice is considered conventional wisdom, it surely isn’t based on any science. If that advice does apply to anyone, it certainly isn’t mixed martial artists who spend a good amount of their day jumping, punching, and wrestling in a hot, stuffy gym. Your fluid needs are unique, and as such, need a unique approach. As you likely know, dehydration results in a tremendous reduction in performance capacity. If you’re dehydrated, your body and mind will suffer. In the ring, this is a formula for disaster. There are two major reasons why an MMA practitioner has different fluid needs than both your average Joe and other athletes: one is that your activity level is much higher than most other athletes. Because MMA training is unusually intense and usually has a long duration, there is significantly more fluid loss than a steady-state activity like jogging. Secondly, because of the level of conditioning required to be competitive, mixed martial artists tend to have significantly more muscle mass than most. Glycogen, the storage form of carbohydrate, needs a lot of water. The vast majority of glycogen is stored in muscle, so you need to drink more fluid just to keep the glycogen in your muscle hydrated. <p> How Much Fluid Do I Need? Simple, everyone is different. Alright, so figuring out exactly how much fluid you need isn’t quite so simple. But, with a little bit of work up-front and a commitment to monitoring your progress; you can ensure you’re getting the right amount of fluid. Here are some general guidelines that you can use as a baseline: <p> Hydration Before Training • Drink at least15-20 fl oz. 2 hours before training/competition • Drink 8-10 fl oz. 15-30 minutes before training/competition <p> Hydration During Training • Drink 8-10 fl oz every 10 minutes • If you’re training more than an hour and a half, drink 8-10 fl oz. of electrolyte replacement drink every 30 minutes. <p> It’s possible that what you’re already doing closely resembles these guidelines. However, because the variability of one’s training varies so much, there is a more accurate way of going about staying hydrated. <p> Easy Ways for Mixed Martial Artists Assess Hydration Although following the guidelines above gives you an excellent baseline, there are many variables like altitude, humidity, and clothing that can make generic guidelines inaccurate. One of the most accurate ways to assess hydration is to check out your urine color. If it’s cloudy and yellow, then you know that you’re dehydrated. This is because the toxins that your kidneys filter out aren’t diluted in a large enough urine volume to be invisible. On the other hand, if it’s clear, you’re likely getting enough fluid. It’s normal to have a slight color in your urine, especially first thing in the morning or after taking a multivitamin. <p> Another fantastic way to monitor your hydration is to weigh yourself before and after your training session. Although you do burn a bit of fat during training, the vast majority of your weight loss is fluid. For example, if you weighted 155lbs. before your training session and weigh in at 153lbs. after your training, which means that, you lost 32oz. of fluid. (1 pound=16 ounces of fluid). A 2-3% loss of bodyweight during training can impair your performance and put added stress on vital organs. You should try to maintain adequate levels of hydration during training and replenish any losses within 1 hour of training. If you weigh more after training than you did before, that’s a sign you overdid it and drank too much. <p> The Hydration Plan Recap: 1. Mom may know best in most cases, but not when it comes to your hydration! 2. Everyone’s fluid needs are different from yours-so learn what your body needs. 3. Use the hydration guidelines as a starting point. Adjust to your training and body needs. 4. Check the color of your urine. Dark Yellow/Brown=severe dehydration, Yellow=moderate dehydration, Slight Yellow/Clear=Hydrated! 5. Weight yourself. Before and after training to get an idea of how much fluid you have lost and drink according. Sipping works better than chugging. <p> Train hard, eat smart and stay hydrated! Daniel M. Solomon, Registered Dietitian (RD) <p> More info check out: <a href="http://www.mmasportdiet.com">www.mmasportdiet.com</a> <p> Reference: (1)Benardot, Dan. Advanced Sports Nutrition. Champaign, IL: Human Kinetics, 2006. Print. (2)Clark, Nancy. Nancy Clark’s Sports Nutrition Guidebook . 4th. Champaign, IL: Human Kinetics, 2008. Print. (3)Judelson, Daniel. “Hydration and Muscular Performance: Does Fluid Balance Affect Strength, Power and High-Intensity Endurance?.†Sports Medicine 37(2007): 907-921. Print <p> <p></p>
THE POWER OF BEING
<p>From the time that we are born, we are taught to DO things! Every time we accomplish something we are rewarded, which gives us such accomplishment that we choose to pursue more opportunities to DO things so that we can be rewarded again! Education and work is also designed to further entrench this way of life. So we focus on DOING things to ensure success. Yet spending time DOING things on a constant basis can sometimes leave us feeling dissatisfied and empty. It starts to feel a bit like we’re running on a hamster wheel! Running as fast as we can, but going nowhere!</p>
<p>A Definition:<br />
One of the biggest lesson’s in life is to embrace the concept of being, which is extremely beneficial once mastered. It’s a strange concept, not familiar to most of us, but once you grasp it; you’ll wonder how you ever did without it! So what is the concept of ‘being’? Wikipedia defines a state of being as “aspects that involve expressions and manifestations coming from a [person's] innate being, or personal character†</p>
<p>It sounds to me like it refers to a natural way of responding to things, and how we show up in the world. For example to DO charitable things is one thing, but if your heart is compassionate and always being touched by the plight of others, which causes you to behave in a way that is innately kind to the less fortunate, that’s BEING! It’s knowing WHO you are and resting in that knowledge, and openly expressing that through everything you say and do. </p>
<p>More than a list of activities, it comes easily because it flows from WHO you are. It’s a process of working with your natural strengths, experience, personality, values, etc, and observing what needs to happen moment by moment, and not being distracted by a list of things to do. Being is a joyful and peaceful place because it comes from examining and accepting who you are, and working with that, as opposed to trying to be like someone else, which is just counterproductive. A place where opportunities happen without immense effort! What an amazing place to be! </p>
<p>The Concept of Flow<br />
Many of you have probably heard of the concept of flow, described as a place where opportunities seem to happen without much effort, a place of such strength that it’s actually fun and easy. If I can use the analogy of a river, if you allow yourself to be pushed in the direction of the water, that’s flow, easier and effortless! Whereas DOING is often compared to swimming upstream, it’s hard work, you are going against who you are and where you need to go, and often leaves you exhausted and demotivated!<br />
So my challenge for you this month, is to focus on being unconditionally constructive, being fully present, being yourself!</p>
<p>Reflection questions:<br />
What if you had everything that you needed within yourself to be a success!<br />
What if you could have , and joy in who you are and what you do?<br />
What if you loved your work, because it flowed out of who you are? </p>
<p>How does coaching work:<br />
A coach will partner with you, and act as a catalyst to achieve your goals. A coach has a unique perspective and is trained on a specific methodology that evokes curiosity, and reflection. If you want to truly succeed, and achieve something extraordinary, a coach is essential!</p>
<div style="padding-top: 20px">
<strong>Author's Bio</strong> <br />
<p>About Racheal: I work with leaders and professionals to ensure business and personal success. I offer telephone coaching, as well as face-to-face, and group coaching. Areas that I focus on are finding your vision and passion in life; strengthening your personal foundation; managing your stress; and executive coaching. To learn more contact me now for a free (no obligations) coaching session.</p>
<p>Subscribe to newsletter: If you are interested in signing up to receive a free monthly newsletter that would contain tips and topics on how to achieve success in your life, please email <a href="mailto:dynamiqueatwork@mwebbiz.co.za" rel="nofollow">dynamiqueatwork@mwebbiz.co.za</a> with SUBSCRIBE in the subject. Should you no longer wish to receive these emails, kindly reply to this email with UNSUBSCRIBE in the subject. You are welcome to forward this newsletter on.<br />
For more information about coaching please check out my website: <a href="http://www.dynamiqueatwork.co.za" title="www.dynamiqueatwork.co.za" rel="nofollow">www.dynamiqueatwork.co.za</a></p>
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<p>A Definition:<br />
One of the biggest lesson’s in life is to embrace the concept of being, which is extremely beneficial once mastered. It’s a strange concept, not familiar to most of us, but once you grasp it; you’ll wonder how you ever did without it! So what is the concept of ‘being’? Wikipedia defines a state of being as “aspects that involve expressions and manifestations coming from a [person's] innate being, or personal character†</p>
<p>It sounds to me like it refers to a natural way of responding to things, and how we show up in the world. For example to DO charitable things is one thing, but if your heart is compassionate and always being touched by the plight of others, which causes you to behave in a way that is innately kind to the less fortunate, that’s BEING! It’s knowing WHO you are and resting in that knowledge, and openly expressing that through everything you say and do. </p>
<p>More than a list of activities, it comes easily because it flows from WHO you are. It’s a process of working with your natural strengths, experience, personality, values, etc, and observing what needs to happen moment by moment, and not being distracted by a list of things to do. Being is a joyful and peaceful place because it comes from examining and accepting who you are, and working with that, as opposed to trying to be like someone else, which is just counterproductive. A place where opportunities happen without immense effort! What an amazing place to be! </p>
<p>The Concept of Flow<br />
Many of you have probably heard of the concept of flow, described as a place where opportunities seem to happen without much effort, a place of such strength that it’s actually fun and easy. If I can use the analogy of a river, if you allow yourself to be pushed in the direction of the water, that’s flow, easier and effortless! Whereas DOING is often compared to swimming upstream, it’s hard work, you are going against who you are and where you need to go, and often leaves you exhausted and demotivated!<br />
So my challenge for you this month, is to focus on being unconditionally constructive, being fully present, being yourself!</p>
<p>Reflection questions:<br />
What if you had everything that you needed within yourself to be a success!<br />
What if you could have , and joy in who you are and what you do?<br />
What if you loved your work, because it flowed out of who you are? </p>
<p>How does coaching work:<br />
A coach will partner with you, and act as a catalyst to achieve your goals. A coach has a unique perspective and is trained on a specific methodology that evokes curiosity, and reflection. If you want to truly succeed, and achieve something extraordinary, a coach is essential!</p>
<div style="padding-top: 20px">
<strong>Author's Bio</strong> <br />
<p>About Racheal: I work with leaders and professionals to ensure business and personal success. I offer telephone coaching, as well as face-to-face, and group coaching. Areas that I focus on are finding your vision and passion in life; strengthening your personal foundation; managing your stress; and executive coaching. To learn more contact me now for a free (no obligations) coaching session.</p>
<p>Subscribe to newsletter: If you are interested in signing up to receive a free monthly newsletter that would contain tips and topics on how to achieve success in your life, please email <a href="mailto:dynamiqueatwork@mwebbiz.co.za" rel="nofollow">dynamiqueatwork@mwebbiz.co.za</a> with SUBSCRIBE in the subject. Should you no longer wish to receive these emails, kindly reply to this email with UNSUBSCRIBE in the subject. You are welcome to forward this newsletter on.<br />
For more information about coaching please check out my website: <a href="http://www.dynamiqueatwork.co.za" title="www.dynamiqueatwork.co.za" rel="nofollow">www.dynamiqueatwork.co.za</a></p>
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วันจันทร์ที่ 17 พฤษภาคม พ.ศ. 2553
The Historical And Beautiful Mount Coot-tha Of Brisbane
<p>The people of Brisbane support the original beauty of Mount Coot-tha. This area is preserved because of its popularity as a destination for vacationers. It was a hotspot in the late 1800's and many people would stop in the sheltered area. It was once known as One Tree Hill and has since been renamed Mount Coot-tha. Park and recreational activities currently include picnicking and barbecuing near this beautiful area. <p> There are many things that you can do while in Mount Coot-tha. Travelling around the area is a breeze because transportation is provided in many forms for everyone. The Kuta Caf is a good place to eat while experiencing breathtaking views of Brisbane. This place serves great food and items for you to purchase to send back home as gifts or as keepsakes to remember your trip. Getting to the caf is simple because there is public transportation that specializes in getting travelers to this area every half hour. <p> If you are looking for something more extravagant you can try the Summit Restaurant for its beautiful atmosphere and scenery. Strategically placed seating allows visitors to enjoy dining while overlooking the beautiful stretch from Brisbane extending to Moreton Bay. Enjoy the same stretch of deck during the mild nights also. Dining here is a wonderful experience because they offer delicious season-oriented dishes. Examples of what is served up are Queensland, Mediterranean and Asian style cuisine. Pair your meal with the wonderful wines of Australia for a wonderful experience. <p> On Mount Coot-tha there are many native animals that you will want to keep a lookout for. You can see many of these if you take your time and quietly take a bushwalk through some of the woodsy trails.One nice place to walk is the Aboriginal Track that takes you to Slaughter Falls. You might even see some aboriginal art while walking here. <p> While you are visiting Brisbane you may want to think about going to the Thomas Brisbane Planetarium or the Botanic Gardens attractions. These places offer fun things to do like looking at the night skies or educational programs for everyone. Activities like the Dragon kids show are also available. In the Botanic Gardens you can walk through many beautiful plants and relax in the naturalistic environment. Whatever you choose to do, each of these places are wonderful experiences that will give you lasting memories of being in Brisbane. <p> You can either <a href="http://www.brisbaneinformation.com.au/">book brisbane accommodation</a> online very simply or get on the phone. Bunches of decent <a href="http://www.brisbaneinformation.com.au/">hotels in brisbane</a> will do their best to make your stay simple and relaxing. <p> <p></p>
Watch Movies For Fun
Life can be so boring when all you do is work and work and work. Try doing that for two consecutive weeks and you will surely feel depression set in and stress starts to get out of control. A good way to avoid stress is not only to work but to have time. It is important to manage your time so that you have time for fun and work.
<br>
<br>There are various ways to entertain yourself and simply break away from your busy working life. Spending it outdoors walking, jogging or even going shopping and treating yourself to some of your favorite clothes and accessories can do the trick. In fact, anything that will take your mind off from your work in the office is bound to make you feel better.
<br>
<br>Some though prefer to stay at home and do their favorite thing- curl up in their favorite place with a great book in hand. For some, doing something fun simply means watching movies with their family in the comfort of their homes. Where they can relax and unwind and get free of all mental stress that the week has given them
<br>
<br>One can also plan to go out for a weekend and spend it somewhere private and just enjoy the rest of the weekend. But what about during working days? Sometimes people just need to have diversions and have to have things to do for fun for a change. For those workaholics, perhaps watching movies over the internet is the best alternative.
<br>
<br>Depending on your mood you can choose on different categories of movies, you might just want to laugh your cares away and thus a comedy film is right for you. And if you want a little drama and romance then you can always find your favorite film in that genre.
<br>
<br>Where can you possibly watch movies like this? Watching online movies on the internet can be fun and what's more enjoyable is when you get to watch them for free! You can watch them at the comfort of your home or even while in your office during your break time without having to bring out the plastic (or cash for those of you who still use it!).
<br>
<br>You can find free movies online. Just search in to Google for free movies to watch online. A result page will come out with a list of websites where you can watch movies online.
<br>
<br>You can find the latest movie and you can even watch entertainment news, movie news and TV shows too. You will find a wide variety of movies in different categories like action, adventure, comedy, drama, animation and many more. Name it and they probably got it. What is more interesting is that some website features movies in multiple languages such as Arabic's, Africans, Spanish and many others.
<br>
<br>Watching movies definitely is a favorite past time for most people and it can be a way of releasing one's stress from your everyday work. To be able to laugh releases a lot of stress that threatens to overwhelm you. When this happens, simply watch some of your favorite movies to relax.
<br>
<br>About the Author: Are you looking for more information regarding <a href="http://www.abc-movie.com" rel="nofollow">Watch movies </a> ? Visit <a href="http://www.abc-movie.com" rel="nofollow">www.abc-movie.com</a> today!
<br>
<br>
<br>There are various ways to entertain yourself and simply break away from your busy working life. Spending it outdoors walking, jogging or even going shopping and treating yourself to some of your favorite clothes and accessories can do the trick. In fact, anything that will take your mind off from your work in the office is bound to make you feel better.
<br>
<br>Some though prefer to stay at home and do their favorite thing- curl up in their favorite place with a great book in hand. For some, doing something fun simply means watching movies with their family in the comfort of their homes. Where they can relax and unwind and get free of all mental stress that the week has given them
<br>
<br>One can also plan to go out for a weekend and spend it somewhere private and just enjoy the rest of the weekend. But what about during working days? Sometimes people just need to have diversions and have to have things to do for fun for a change. For those workaholics, perhaps watching movies over the internet is the best alternative.
<br>
<br>Depending on your mood you can choose on different categories of movies, you might just want to laugh your cares away and thus a comedy film is right for you. And if you want a little drama and romance then you can always find your favorite film in that genre.
<br>
<br>Where can you possibly watch movies like this? Watching online movies on the internet can be fun and what's more enjoyable is when you get to watch them for free! You can watch them at the comfort of your home or even while in your office during your break time without having to bring out the plastic (or cash for those of you who still use it!).
<br>
<br>You can find free movies online. Just search in to Google for free movies to watch online. A result page will come out with a list of websites where you can watch movies online.
<br>
<br>You can find the latest movie and you can even watch entertainment news, movie news and TV shows too. You will find a wide variety of movies in different categories like action, adventure, comedy, drama, animation and many more. Name it and they probably got it. What is more interesting is that some website features movies in multiple languages such as Arabic's, Africans, Spanish and many others.
<br>
<br>Watching movies definitely is a favorite past time for most people and it can be a way of releasing one's stress from your everyday work. To be able to laugh releases a lot of stress that threatens to overwhelm you. When this happens, simply watch some of your favorite movies to relax.
<br>
<br>About the Author: Are you looking for more information regarding <a href="http://www.abc-movie.com" rel="nofollow">Watch movies </a> ? Visit <a href="http://www.abc-movie.com" rel="nofollow">www.abc-movie.com</a> today!
<br>
วันจันทร์ที่ 3 พฤษภาคม พ.ศ. 2553
South Beach Miami is Popular With the Euro Crowd
I just love South Beach in Miami. Some people think of it as the international playground for the rich, famous and beautiful people but not me; I live in Florida so I know the 'real' South Beach and trust me you find all kinds there.
<br>
<br>I have a friend I met while in college recently come back for a visit. He's French and is used to international type beaches, shops, cafes and clubs and often brags that there isn't anything like them anywhere else in the world so while he was here I set out to change his mind.
<br>
<br>The first place I took him was, of course, to Lummus Beach. It couldn't have been more perfect if I had planned it, which I hadn't. They where doing a photo shoot for some fashion magazine right there on the beach, my friend was impressed. As we walked along we saw people playing volleyball, building sand castles and wading.
<br>
<br>After we finished our walk on the beach we went to a hotel in the Art Deco area, these hotels are dotted all along Ocean Ave. in South Beach and are really great to just walk on the other side of the street and look at. Some of the most recognized ones are the Colony and the Clevelander. South Beach has the largest collection of Art Deco architecture in the world.
<br>
<br>After we went back and got clean up from our day at the beach we headed back to Ocean Ave. for a early dinner at one of the many sidewalk cafes there. If you get there early or in the off season you can get some great deals for dinner and even happy hour drinks. The food in South Beach is world class, many of the chefs' train abroad and then bring their culinary skills home to us. As you'd imagine there's a strong Cuban influence as seen is dishes such as paella and all their wonderful pork and chicken dishes - yum. My friend was impressed with his dinner and I was pleased, after all he's been to some of the best restaurants in France no less; this guy knows a good meal when he gets one and he did.
<br>
<br>After we ate I took him to a place called Mango's Tropical Cafe. This place is WILD. When you walk in the first thing you'll notice is that the whole place is painted with bright florescent paint, then you'll see this huge bar jutting out from the middle with dancers on it. Did a mention the dancers, and wait staff for that matter, are very scantily clad? I wasn't able to drag my friend out of there so we could go clubbing until around midnight but that's ok most of the clubs in South Beach don't close until 4 a.m.
<br>
<br>They have a whole section of town, mainly Washington Ave., that has several upscale clubs. One of the most well known is the Mansion, they have special guest DJ's on occasion as well as musical guests. B.E.D. (Beverage, Entertainment and Dining) and Cameo are a couple more, B.E.D. New York was even featured on an episode of Sex and the City; all these clubs are located on Washington Ave. My friend and I dragged our butts in at about 2 a.m., which was relatively early by SoBe standards, because we still had one more day together and I had to take him shopping.
<br>
<br>So as I was driving my friend to the airport we were discussing all we had seen and done and he agreed, finally, that South Beach was pretty international after all. I tried to tell him that but I'm glad he chose to come and see for himself, we really did have a blast.
<br>
<br>About the Author: If you're looking for a vacation getaway with an international flavor where you don't need a passport, try <a href="http://www.placesaroundflorida.com/Miami_South_Beach_Florida/" rel="nofollow">South Beach Miami</a> in Florida. While you're there you'll want to check out Lummus Beach, one of <a href="http://www.placesaroundflorida.com/Top_Florida_Beaches/" rel="nofollow">Florida's best beaches</a> and a favorite with European travelers.
<br>
<br>
<br>I have a friend I met while in college recently come back for a visit. He's French and is used to international type beaches, shops, cafes and clubs and often brags that there isn't anything like them anywhere else in the world so while he was here I set out to change his mind.
<br>
<br>The first place I took him was, of course, to Lummus Beach. It couldn't have been more perfect if I had planned it, which I hadn't. They where doing a photo shoot for some fashion magazine right there on the beach, my friend was impressed. As we walked along we saw people playing volleyball, building sand castles and wading.
<br>
<br>After we finished our walk on the beach we went to a hotel in the Art Deco area, these hotels are dotted all along Ocean Ave. in South Beach and are really great to just walk on the other side of the street and look at. Some of the most recognized ones are the Colony and the Clevelander. South Beach has the largest collection of Art Deco architecture in the world.
<br>
<br>After we went back and got clean up from our day at the beach we headed back to Ocean Ave. for a early dinner at one of the many sidewalk cafes there. If you get there early or in the off season you can get some great deals for dinner and even happy hour drinks. The food in South Beach is world class, many of the chefs' train abroad and then bring their culinary skills home to us. As you'd imagine there's a strong Cuban influence as seen is dishes such as paella and all their wonderful pork and chicken dishes - yum. My friend was impressed with his dinner and I was pleased, after all he's been to some of the best restaurants in France no less; this guy knows a good meal when he gets one and he did.
<br>
<br>After we ate I took him to a place called Mango's Tropical Cafe. This place is WILD. When you walk in the first thing you'll notice is that the whole place is painted with bright florescent paint, then you'll see this huge bar jutting out from the middle with dancers on it. Did a mention the dancers, and wait staff for that matter, are very scantily clad? I wasn't able to drag my friend out of there so we could go clubbing until around midnight but that's ok most of the clubs in South Beach don't close until 4 a.m.
<br>
<br>They have a whole section of town, mainly Washington Ave., that has several upscale clubs. One of the most well known is the Mansion, they have special guest DJ's on occasion as well as musical guests. B.E.D. (Beverage, Entertainment and Dining) and Cameo are a couple more, B.E.D. New York was even featured on an episode of Sex and the City; all these clubs are located on Washington Ave. My friend and I dragged our butts in at about 2 a.m., which was relatively early by SoBe standards, because we still had one more day together and I had to take him shopping.
<br>
<br>So as I was driving my friend to the airport we were discussing all we had seen and done and he agreed, finally, that South Beach was pretty international after all. I tried to tell him that but I'm glad he chose to come and see for himself, we really did have a blast.
<br>
<br>About the Author: If you're looking for a vacation getaway with an international flavor where you don't need a passport, try <a href="http://www.placesaroundflorida.com/Miami_South_Beach_Florida/" rel="nofollow">South Beach Miami</a> in Florida. While you're there you'll want to check out Lummus Beach, one of <a href="http://www.placesaroundflorida.com/Top_Florida_Beaches/" rel="nofollow">Florida's best beaches</a> and a favorite with European travelers.
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สมัครสมาชิก:
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