Entrepreneurship is ripe ground for myth making. For example, to be successful, you have to be “born” an entrepreneur. That is unless, of course, you get lucky enough to be one of those “overnight” successes. Or, just possibly, you may strike gold by discovering the secret to “getting rich quick.” These kinds of fictions are convenient ways to explain the rising and falling fortunes of the world of business, and they’re harmless — except if you buy into them. Then they can become excuses for throwing in the towel on your business ambitions or, worse, not even trying in the first place.

For the same reason, you need to dispel any erroneous ideas you may have about diet and exercise, and the barriers you think you’ll face. In nutrition and fitness — as in business — good information is key, but misinformation and myths abound. So know the facts, and don’t let these ten myths keep you from getting in shape.

Myth 1: I’m Not Athletic, So Even If I Wanted To Become More Active, I Can’t Do It

Reality Check: There are many ways to incorporate more physical activity into your day

Being active can take many forms and your body will burn calories with whatever type of movement you do.

Increasing activity throughout your day can include things you may not have thought of. Parking your car a few extra blocks from the office, taking the stairs in your building, standing up and pacing while on the phone, visiting your employee down the hall instead of sending an e-mail — these things take energy, and that means they eat up calories. Even when you fidget, you burn calories! In fact, in a 2005 study published in the journal Science, Mayo Clinic researchers looked at ten lean and ten obese individuals, and found that the obese subjects averaged two hours more of sitting per day than their slim counterparts. That resulted in 350 fewer calories burned. “Calories that people burn in their everyday activities . . . are far, far more important in obesity than we previously imagined,” said one of the scientists in a press release.

Household chores are another source of calorie burning — sweeping requires almost 300 calories an hour, while shoveling snow can melt nearly 500. You’ll even keep burning calories after you complete an activity — generally, for every 100 calories expended while active, you’ll burn about 15 calories afterward. For a comprehensive list of activities and the number of calories they burn, check out Appendix B.

The bottom line is, you don’t have to have a great jump shot, run a seven-minute mile, or even be coordinated to get active. You just have to get your body moving.

Myth 2: It’s Too Late For Me To Exercise

Reality Check: Research shows that even those in their 90s can build new muscle and improve their speed

Maybe you haven’t exercised since high school gym class or you’ve been away from activity since you’ve launched your business. You’ve spent too many late nights and eaten too many bacon ultimate cheeseburgers. Even if you had the time, it’s too late to do anything about it now, right?

Wrong. In the January 2005 issue of the Journal of Applied Physiology, researchers Christian K. Roberts and R. James Barnard tackle this issue head on. “The evidence is overwhelming,” they write, “that physical activity and diet can reduce the risk of developing numerous chronic diseases, including [coronary artery disease], hypertension, diabetes, metabolic syndrome, and several forms of cancer, and in many cases in fact reverse existing disease.” And in a 1990 study conducted at the U. S. Department of Agriculture, Human Nutrition Research Center on Aging at Tufts University in Massachusetts, researchers looked at the effects of strength training on frail senior adults with an average age of 90. After eight weeks of high-intensity training, the participants averaged strength gains of 174 percent, increased their midthigh muscle by 9 percent, and improved their walking speed by 48 percent. The message: It’s never too late to adopt a healthy lifestyle.

Myth 3: Exercise Isn’t Enjoyable

Reality Check: It’s important to find an activity that you like to do — you’ll be much more likely to stick with it

Jogging is one of the best ways to burn calories and condition your cardiovascular system, so it’s worth trying to see if you like it. But it’s not your only option. As we saw under Myth I, the body burns calories with any kind of movement. Besides, if you have an aversion for an activity, how long are you going to keep at it, anyway?

The alternatives are many. You can bike outdoors or on a stationary bike; swim; walk; join a dance group; or play tennis or racquetball. Or do them all at different times in your life. Entrepreneur Susan Solovic mixes up her workouts, alternating between the treadmill and the elliptical trainer (where you stand upright and your feet move against resistance in an elliptical pattern). For even more variation, she goes walking outside or does yoga. “I believe in doing a variety of things so I don’t get bored with any one routine,” says Solovic, CEO and chairman of SBTV.com (Small Business Television), an internet-based television network for small businesses. “I think [boredom is] what causes people to fail.”

One of the points of exercise is to enjoy the sheer act of moving your arms, your legs, and your whole body — muscles, bones, joints, lungs, heart. You may remember that feeling from childhood — when it didn’t matter if you were in a formal exercise program. Chances are, you just ran around and had fun. But as an adult — and especially living the life of an entrepreneur — it’s easy to get lost in the cerebral side of your existence. By throwing yourself into the business, you may have lost touch with the simple joy in movement. And yet you remain a physical person who can find expression in physical action. Movement lets your body revel in that very real aspect of who you are.

Myth 4: A Woman Will Get Too Bulky If She Lifts Weights

Reality Check: Your body will change — you’ll get more lean and flexible but you won’t get bulky

This myth probably has its roots in the physiques of weight lifters such as strongmen, bodybuilders, and bruising National Football League linemen. So it’s not really surprising that when you walk into any health club or gym, women are scarce in the dumbbell and barbell section. But the reality is that most women just don’t have enough testosterone to pack on hefty muscles. This hormone is needed to increase protein synthesis, which leads to bigger muscles. Yes, it’s true, because of genetic differences, that some women will be more apt to increase muscle size than others, but this won’t be at all similar to the muscle increases men show. The female bodybuilder physique is rare — these women have a genetic predisposition to build muscle and they do lots and lots of exercises. They also may take anabolic steroids and have abnormally low body fat percentages.

What a woman can expect from weight lifting is greater muscle strength — weight training makes her body better at recruiting muscle fibers to do an activity. A study from the 1970s found that weight-training women enjoyed strength gains ranging from 10 to 30 percent. At the same time, the women showed little overall increase in muscle size.

And while it’s commonly thought that weight training makes you less flexible, the opposite actually is true. In another research study, ten weeks of strength training for women age 62 to 78 resulted in a 13 percent increase in their flexibility.

This increased strength and flexibility, of course, means everyday life is, well, just easier. Carrying a file down the hall, hauling groceries, picking up your kids, getting out of a car — all take strength. And the stronger you are, the less stress there is on your body.

Myth 5: Exercise Is Dangerous

Reality Check: Working out is safe when done with proper form, a moderate progression, and your doctor’s clearance

It’s clear that physical inactivity is a big risk to health. But what about the hazards of exercise — getting injured while lifting weights, getting into an accident, or suffering a medical emergency?

Of course, no activity is without its dangers. Even the proverbial crossing-of-the-street carries risks. But let’s put this in perspective. While weight lifting certainly can lead to injury, this is largely avoidable — most injuries result from inexperience, improper form, or doing too much too soon. In reality, the rate of injury from training with weights and weight equipment is between 2.4 and 7.6 percent of participants in a given year.

That said, for someone with “silent atherosclerosis,” or hardening of the arteries, vigorous exercise can bring on a heart attack in rare cases — so for anyone starting an exercise program, it’s best to get your physician’s clearance before going forward. Here’s what the American Heart Association has to say on the subject: “The potential health benefits of exercise greatly outweigh the risk, although there is a very slight increased risk of death due to heart attack during vigorous exercise. Consult your doctor first if you have any concerns, have been sedentary, are overweight, are middle-aged or older, or have a medical condition.”

Myth 6: It Takes Too Much Time To Eat Right And Exercise

Reality Check: It doesn’t take as much time as you may think

One of the biggest misconceptions about physical activity is that it has to come all at once — the reality is that you can accumulate activity with short bouts throughout the day. In 2001, researchers reported in the Journal of the American College of Nutrition that either two bouts of 15 minutes or three bouts of 10 minutes result in similar aerobic benefits to 30 minutes of continuous activity. Also, another 2001 study, published in the journal Health Psychology, concluded that exercising for just 10 minutes improved mood, boosted vigor, and decreased fatigue.

And keep in mind that you don’t have to make changes overnight — in fact, it’s better if you make small incremental changes that will last. That means if you’re sedentary now, you don’t have to be jogging 30 minutes a day next week. Actually, you shouldn’t be doing this. By approaching exercise in small chunks in the beginning, you can start stacking up successful workouts — building your confidence along the way and making it more likely that you’ll stick with your new habit.

As for good nutrition, eating a healthy diet often just takes the split second required to make better food choices at the supermarket or a restaurant. For example, it takes no more time to pick up a few apples and oranges rather than grab a carton of cookie dough ice cream. It’s no more trouble to throw a box of wholegrain cereal into your shopping cart instead of a box of Froot Loops. The same goes for ordering the low-fat vinaigrette dressing at lunch rather than the full-fat blue cheese. Little choices like these throughout the week don’t take any time but make big differences in the amount of calories you end up eating.

You don’t even have to give up going to fast-food restaurants altogether. They shouldn’t be a habit, but as with the grocery store and restaurants, it just takes making better choices — don’t super size; instead of soda, drink nonfat milk; go for salads with light dressing and grilled chicken instead of the burger with cheese and bacon. (The Entrepreneur Diet in Chapter 7 has numerous smart fast-food choices.)

Myth 7: I Won’t Be Able To Enjoy My Favorite Foods

Reality Check: As long as you have a generally healthy diet, occasional indulgences are OK, and there are ways to make your favorite dishes healthier and just as tasty

If you believe this myth, you’re not alone. In a national survey conducted by the American Dietetic Association in 1999, not wanting to forego favorite foods was the most frequent reason given by people who said they weren’t doing anything more now than they were two years ago to eat a healthy diet. That’s too bad, because this “all or nothing” attitude toward nutrition is self-defeating. You are not a machine, immune from the temptations of the chocolate mousse as the waiter wheels the dessert cart to your table.

But as long as you eat an overall healthy diet, there’s nothing wrong with indulging occasionally. “There’s no reason you have to give up hot fudge sundaes or french fries,” registered dietitian Diane Quagliani said in a press release when announcing the American Dietetic Association survey results. “All foods can be a part of a healthful eating plan — it’s all a matter of minding how often and how much you eat of some foods.”

It’s also possible that eliminating all those enticing foods from your menu will make them all the more alluring, and you just may end up gorging if you can’t stand it anymore. But by allowing yourself periodic “cheat” foods, you’ll satisfy a craving in a controlled way.

Aside from treating yourself on occasion, there also are ways to make your favorite foods healthier — without sacrificing flavor. For tips on making small cooking tweaks that result in big health benefits, see executive chef Chad Luethje’s advice in Appendix C.

Myth 8: No Pain, No Gain

Reality Check: While exercising may cause soreness, pain doesn’t have to be part of your fitness routine

With exercise, especially if you’re new to it, there is some normal level of discomfort. After all, you’re jolting your body from its resting state, making it jump into action, and causing changes all the way down to the cellular level. That’s how your body gets stronger.

But just how intense and uncomfortable does exercise have to be? Activities that are intense or long in duration — such as running for a distance — can give health benefits beyond less-strenuous exercise. But the pace of a brisk walk is sufficient to boost the heart rate to a level benefiting overall health, according to researcher Kyle McInnis at the University of Massachusetts in Boston. When he asked obese men and women to maintain a “brisk but comfortable” pace while walking, the subjects all reached recommended exercise intensity levels.

“You really can get your heart rate up to the level that your doctor would recommend, and you don’t have to jog or run to do it,” McInnis said in 2003. ”A large segment of the population still believes exercise must be vigorous, demanding, or involve more complicated activities than walking to adequately raise their heart rate. This perception of ‘no pain, no gain’ can discourage people from starting to exercise at all.”

That’s not to say that you won’t feel some soreness after a workout (see the sidebar “Got DOMS?”). But be aware of pain caused by injury. “Good” soreness tends to be symmetrical — you’ll feel it in both legs, say, from doing the squat exercise. “Bad” pain is typically on one side — your left knee, for example, after doing those squats. Also, there’s a difference between joint pain (not good) and muscle pain (usually OK). Joint pain tends to be very specific, and you’ll know the exact spot that hurts — which usually is on or near the joint. Muscular pain is more diffuse.

Myth 9: It’s Inevitable That I’ll Gain Weight As I Age, So It’s Not Worth Fighting It

Reality Check: Exercise can counteract the natural tendency to gain weight with age

It’s true we tend to put on pounds the older we get — at least in our middle years. Researchers at the University of Connecticut School of Medicine followed more than 5,000 Americans for 20 years starting in 1971, and found that people put on weight until middle age, stabilized, and then started to lose weight around the age of 60. The causes may include hormonal changes (for example, women undergo shifting levels of estrogen) and a genetic predisposition.

So if it can’t be helped, why worry about it? Because other causes of age-related weight gain are under your control — one of the most important being strength training. From our mid-20s to our mid-50s, every year on average we lose one-half pound of muscle and add a pound of fat. Not good, when you consider that muscle tissue burns more calories than fat, and so our metabolism slows down by 5 percent every year.

But through resistance training, you can counteract that muscle atrophy and actually put on muscle. Add in other lifestyle changes — like aerobic exercise and eating wisely — and you’ll defeat the middle-age spread.

Myth 10: I Have To Join A Gym Or Buy Expensive Equipment To Get In Shape

Reality Check: You can exercise just about anywhere, anytime, and with minimal equipment

Late-night infomercials want you to believe that fitness can be found in a contraption you can buy with three easy payments of $19.99. But exercise doesn’t require complicated machines — you even can do some challenging exercises using just your body weight. Take Stephen Gatlin, founder and CEO of Gatlin Education Services. He’s a regular runner, but he also adds push-ups to his fitness routine on a regular basis — “50 good, solid push-ups in a row,” he says. “It doesn’t do a whole lot of good to cheat yourself.”

True, joining a gym can give you access to a personal trainer and plenty of weights and machines, and being around other people exercising can be a good source of motivation (more on this in Chapter 14). But working out at a health club isn’t necessary to lead a healthy lifestyle. Stash a pair of dumbbells and a medicine ball under your office desk or in the garage, and you have a miniworkout facility at work or home.

Now that these health and fitness fictions have been uncovered, it’s time to get started on the path to exercise and good nutrition. And the best place to begin is with a quick assessment of your current level of fitness.

Copyright © 2007 by Entrepreneur Media, Inc.

Colleen
http://www.articlesbase.com/nutrition-articles/the-entrepreneur-diet-80897.html

Good luck.

Modern lifestyle has made us lead a stressful life. With busy schedules and stretched jobs, we hardly get any time for daily exercises. Hence, obesity and diabetes and various fitness disorders have become very common problems.

Need for a home gym

When you find no time to go out for exercises, having a home gym is a great relief. By using it, you can exercise and stay fit without having to go to a gym. You can workout whenever you feel like it and when you are extremely tired, you can even relieve stress by gentle workouts on your gym. You can improve your bodyline without having to regularly go out to the gym.

Why is a home gym better than a regular gym?

There can be no better place than one’s own home. That is the place where we have complete privacy. Having a home gym, you can workout with comfort and ease. It occupies less space than you’d think and you can always choose what equipment you would like to have. Home gyms offer all types of exercises that you find at regular gyms.

With your gym nearby, you have absolutely no reason to skip your exercises. Commercial gyms are often overcrowded and you may hardly get your chance at the machine you need. At home, you will definitely not have to wait until someone else completes their turn.

What equipment is needed in a home gym?

You may like to exercise for different purposes like weight loss, muscle building, body toning or fitness. You need to choose the equipment according to your needs.

You should have cardiovascular equipments like treadmill, stationary bike and a rowing machine to achieve fitness. Muscle building will require you to have dumbbells, Olympic barbell set and an adjustable bench with leg extension or leg curls attachment. You will probably also need an exercise mat.

Plan your equipment according to your budget and do take into consideration the space you can allot for your gym.

Installation of a home gym

Installation requires a proper floor plan. Floor plans help you in placing your fitness equipment in a proper place and position, and will help you with optimum utilization of space. Some equipment can be placed under staircases if they fit well. Make floor plans according to dimensions and ceiling heights.

Dimensions of equipment when you are on the equipment should be considered to make a comfortable placement. Check the power requirements of your equipment. The equipment may be self powered or may require 110v or 220v dedicated outlet. If you don’t have an outlet that suits the power requirements of the equipment, you may have to get one installed.

Flooring is also an important factor to be considered. Make sure, the flooring used for home gym goes well with your fitness goals.

Benefits/ Cost savings of a home gym

Instead of taking a membership every year at a gym center, buying a home gym can save you a lot of money. Cost saving is always an important factor to be considered. You can plan it even at the lowest budget. Some companies also offer special discounts in some special seasons.

So you can just buy one and start your fitness routine at home.

Summary:

Modern lifestyle has made us lead a stressful life. With busy schedules and stretched jobs, we hardly get any time for daily exercises. Hence, the need for a home gym.

Brooke Hayles
http://www.articlesbase.com/non-fiction-articles/home-gym-stay-fit-from-the-comforts-of-your-home-57173.html

do a cuple of sprints also and get techiques for sprinting off www.sprintingtechniques.com and run up hill for strength and speed. 6x every 3 days and do that for 1 month and you will be fit.

The treadmill was one of the first pieces of home fitness equipment appealing to walkers, joggers, runners and a wide range of people.f all the various types of home exercise equipment that have come and gone, the home exercise treadmill has lasted throughout the years.

Treadmills have become the hottest home exercise equipment choice.AC motors that are found in some treadmill units run at one continuous speed and rely on a transmission to regulate speed whereas units powered by DC motors use variable voltage to regulate the speed at which the belt spins.

With treadmills you need to watch out for the impact involved when your feet hit the belt; your body absorbs up to two and a half times your body weight.

The word treadmill originally designated a type of mill which was operated by a person treading steps of a wheel to grind grain.

Safety features on a treadmill are especially important if you plan to work out alone or if you have small children who might accidentally start up the treadmill.

Adjustable inclines let you vary the steepness of a hill. Some treadmills monitor your heart by way of sensors built into the frame that are gripped by the hands, but this can only be done if you’re walking not running.

Many of the treadmills available have the ability to add an incline to your workout to duplicate running or walking uphill, therefore increasing the intensity of a workout. A pre-programmed workout registers your heart rate without being connected to the treadmill by a cord or wire.

One of the key things to remember is that the larger motors tend to run cooler and usually require less repair and maintenance. The deck is the belt area on which actual running, jogging and walking take place. Folding treadmills collapse to allow for easy storage and are ideal for people without enough room for a bulky exercise machine.

If there’s a treadmill you’ve enjoyed using regularly at your local gym or fitness center check to see if there’s a home version available in your price range. Buying a treadmill online will save you both time and money.Probably the most important thing to look for in a treadmill is how sturdy it is.

Keep in mind that what feels right to you may not accommodate others around you as comfortably. Consider bringing your water bottle and towel to the treadmill store and try out their treadmills. It’s best to get a treadmill that has a warranty that lasts for at least a year.

Do your research; treadmills are an important investment, regardless of the price, and if it’s not right for you, you don’t want to find out after you’ve set the treadmill up at home.

You’ll want a treadmill with an aluminum or high alloy steel frame that’s strong enough to support the heaviest runner who’ll be using it. One indication of the likely longevity of any treadmill is to check out the length of the manufacturer’s warranty; the longer the better.

Consider the cost of maintaining your treadmill as well. Treadmill manufacturers are competing for your business and price wars are creating big savings for buyers.

The first thing to consider when shopping for a home treadmill is the kind of use you need it for. The more incline variation offered in a treadmill unit, the more expensive the model will be.

If you have severe leg conditions, a treadmill may not be the best choice of home exercise equipment for you. Better quality treadmills provide excellent cushioning to limit the impact on knees, ankles, hips and lower backs.

As you increase your fitness levels, a quality treadmill will continue to assist your exercise needs as you progress to light jogging or to running. Running or walking on a treadmill can be an effective way to workout compared to other complex cardiovascular exercises.

For most people buying a home exercise treadmill is going to be a major investment. A treadmill is a good investment for anyone who has decided to make a conscious effort to become healthy and fit.

With help from treadmill reviews and treadmill ratings you can find the treadmill that matches your fitness requirements at the cheapest or lowest price possible and be sure you’re buying from a reliable and trustworthy supplier.

Helen Hecker
http://www.articlesbase.com/non-fiction-articles/save-your-money-buy-treadmills-online-106516.html

Basic treadmill models can start at $100 and can go up to $5000. Treadmills have become the hottest home exercise equipment choice. There are many competing models of treadmills to choose between.

With treadmills you need to watch out for the impact involved when your feet hit the belt; your body absorbs up to two and a half times your body weight.
A well-constructed treadmill is a piece of home exercise equipment that every member of your family can enjoy.

AC motors that are found in some treadmill units run at one continuous speed and rely on a transmission to regulate speed whereas units powered by DC motors use variable voltage to regulate the speed at which the belt spins.

A pre-programmed workout registers your heart rate without being connected to the treadmill by a cord or wire. Most treadmills come with an electronic console that displays workout feedback such as speed, distance traveled, time you’ve been working out and calories burned.

Notice that some treadmill heart rate monitors clip onto an ear or, for more accurate readings, strap on to the chest. Some treadmills monitor your heart by way of sensors built into the frame that are gripped by the hands, but this can only be done if you’re walking not running.

Safety features on a treadmill are especially important if you plan to work out alone or if you have small children who might accidentally start up the treadmill. The deck is the belt area on which actual running, jogging and walking take place.A heart rate monitor is another useful feature to look for.

The newest models of treadmills come with many extra features.Purchasing fitness equipment over the Internet has grown at a fast pace over the past few years.

Treadmills are a very important investment, regardless of the price; if it’s not right for you, you don’t want to find this out after you’ve set the treadmill up at home. Once you’ve decided on the treadmill that you think is right for you, make sure to compare prices online.

If you plan to use a treadmill purely for walking you are not likely to need an expensive top-of-the-line machine. Commercial club treadmills are reliable and well constructed; do look into a home version. You’ll probably want to buy a unit with a motor that delivers 1.5 to 3 continuous horsepower.

Consider bringing your water bottle and towel to the treadmill store and try out their treadmills. To make sure that your treadmill is sturdy and comfortable and doesn’t operate noisily, step on it and test it out before you buy.

The first thing to consider when shopping for a home treadmill is the kind of use you need it for. If you’re looking for a heavy-duty treadmill that can withstand running as well as walking, be prepared to spend more money. Once your equipment has been up and running, lubricants and cleaners can be used to take good care of it.

It’s best to get a treadmill that has a warranty that lasts for at least a year. If there’s a treadmill you’ve enjoyed using regularly at your local gym or fitness center check to see if there’s a home version available in your price range.

Walking, whether on a treadmill or not, is one of the best approaches anyone can take toward fitness. Be careful, any type of jogging or running, whether on a treadmill or not, puts strain on leg and hip joints.

If you have severe leg conditions, a treadmill may not be the best choice of home exercise equipment for you. Better quality treadmills provide excellent cushioning to limit the impact on knees, ankles, hips and lower backs.

And remember, home exercise treadmills are a large investment financially and in your fitness and much thought and preparation should go into the purchase of any new treadmill.

Take time to do your research, the same way you would any major purchase and buying a treadmill won’t be difficult. Purchasing a treadmill can be overwhelming but with help from treadmill ratings and treadmill reviews you should be able to make an informed decision.

Helen Hecker
http://www.articlesbase.com/non-fiction-articles/some-of-the-best-tips-for-buying-a-treadmill-106556.html

Generally, logo is created from 3 basic elements, which are:

1. Name, referring to words or sound

2. Symbol, referring to shape or visual

3. Color, to emphasize the meaning of the symbol yet has the psychological effect

There are 7 types of logo:

1. Typographic

Logo which consist of word only

e.g.: Sony, Panasonic, Toshiba

2. Geometric Typography

Logo which consist of word (brand) and combined with geometrical shape such as square, circle, elipse.

e.g.: Dupont

3. Initial Letter

Logo which consist of one or more letters as an initial.

e.g.: Hewlett-Packard

4. Pictorial

Just like typographic logo (see no.1), but pictorial logo has stronger character since the typography was designed specially to create or design logo.

e.g.: Hard Rock Café, Coca Cola

5. Associative

Logo or symbol which has a direct associate with the product or main business core.

e.g.: Shell, 20th Century Fox

6. Allusive Logo

Logo that has indirect associate with the product or main business core.

e.g.: Mercedes Benz, Alitalia

7. Abstract

Logo that has an abstract symbol. This kind of logo is usually hard to understand, because the design comes from a very long process. In fact, it’s losing the basic form. Since the logo becomes an allusive/abstract symbol, everybody would have different perceptions about this kind of logo.

Personally, I love an allusive and abstract logo, because logo must be unique, simple and have a strong character. The basic idea could be anything as long as related to the company. It could be the product, main business core, the philosophy, the background, geographic, vision or mission, etc.

If you’re designing logo for fitness and spa center, leave the muscle and fitness equipment kind of image away. Start to think deeper about the purpose of being healthy and fit instead. What people get when they do exercise and spa (regularly)? The answer is “Their bodies will be healthy and so do their souls”. That’s the main purpose of doing fitness and spa, get healthy body and soul equally. It means that you can illustrate this with something equal or balance. The most common symbol to illustrate the balance is a “Ying-Yang” symbol. But you can not use this symbol as it is (that wouldn’t be unique, would it?!). Try to modify and make it related to the fitness/spa field. That would be another challenge for you as a designer…

I’m sure that the exploration of each business area to be exposed on logo is unlimited.

anton ardjanggi
http://www.articlesbase.com/graphic-design-articles/how-to-design-unique-logo-99296.html

Checking out treadmill ratings and treadmill reviews are an absolute must. A well-constructed treadmill is a piece of home exercise equipment that every member of your family can enjoy, from young to old. Treadmills are simple to use, but can be dangerous in the wrong hands or around children.

AC motors that are found in some treadmill units run at one continuous speed and rely on a transmission to regulate speed whereas units powered by DC motors use variable voltage to regulate the speed at which the belt spins. There are two types of frames – aluminum and steel; steel is heavier than the more expensive aluminum, which potentially increases stability but steel (not aluminum) may also rust or corrode from sweat. With treadmills you need to watch out for the impact involved when your feet hit the belt; your body absorbs up to two and a half times your body weight.

A heart rate monitor enables a treadmill to automatically adjust the speed and/or the incline to keep your heart rate within the most optimum zone. Quite a few of the treadmills available today have the ability to add an incline to your workout to duplicate running or walking uphill, thereby increasing the intensity of your workout. The more expensive treadmill models will offer a selection of preprogrammed exercise routines.

A heart rate monitor is a very good, useful feature to look for on a machine. Safety features on a treadmill are especially important if you plan to work out alone or if you have small children who might accidentally start up the treadmill. Features such as extra cup holders, built-in fans, CD players and other electronic gizmos may be handy but not essential for you to get an ideal workout.

Display panels should be easy to read and straightforward to operate. Some excellent features, like heart monitors and safety keys that automatically stop the treadmill if you slip, will contribute to the enjoyment and safety of your treadmill workout or help add motivation.

It’s definitely possible to find a good model that’s not very popular, but is still a good buy. When buying a treadmill, the best savings will be for an online purchase, generally saving up to 45% over brick and mortar stores. If you’re planning to use a treadmill purely for walking you’re not likely to need an expensive top-of-the-line machine.

Treadmill manufacturers are competing for your business and price wars are creating big savings for buyers. If you can afford to buy a treadmill with a heart rate monitor, it’ll be a good investment in your health. It’s important to set a strict budget and then stick to it.

Make sure to add the cost of shipping when buying a treadmill online; quality models can be heavy and shipping will cost more, but some manufacturers do offer free shipping. After-sales service is another important issue to think about; find out if they’ll promptly repair or replace your treadmill if there is a problem. Be careful not to believe the marketing hype if you’re looking for a cheap treadmill; the truth is you get what you pay for.

When you’re reading treadmill ratings or treadmill reviews, they’ll usually cover safety statistics, the heart rate monitor, the various merits of the interactive model and computer fitness programs and levels. If there’s a treadmill you’ve enjoyed using regularly at your local gym or fitness center check to see if there’s a home version available in your price range.

When planning your purchase always take into account any other members of your family, or roommates, who’ll be using your treadmill. When your equipment is up and running, get the right lubricants and cleaners to take good care of it.

As you increase your fitness levels, a quality treadmill will continue to assist your exercise needs as you progress to light jogging or to running. Selections of preprogrammed exercise routines are not essential to obtaining a good workout from a treadmill, but they do help to provide motivation.

Running or walking on a treadmill can be an effective way to workout compared to other more complex cardiovascular exercises. Treadmills are known to provide one of the best ways to improve cardiovascular fitness.

By following the above tips you’re sure to find the best treadmill for you. No matter what your reasons are for buying a treadmill, be sure to find one that fits your needs and the needs of your family. Buying a treadmill is an excellent investment for getting into shape, understanding of course, that you actually use it.

Helen Hecker
http://www.articlesbase.com/non-fiction-articles/treadmill-buying-tips-136724.html

A lifetime of fitness is one of the dazzling benefits that can result from the use of Proactol. I believe that in order to advance yourself from one level of personal achievement to the next it takes making a series of personal decisions that enable you to move to the next level.

Taking Proactol alongside a lifetime fitness plan can easily yield noticeable results within weeks. Allow me to share these simple exercises with you. They can be done during your lunch break, or just before going out on the town.

The exercises are not demanding. Do not fret, only minimal perspiration is involved. They are designed to help you to maintain a healthy and great looking physique. Eat a healthy snack one hour before your workout.

Take a half hour daily walk. Mornings are better for me. You will have to set your best time. Purchase a comfortable pair of exercise walkers and go for a stroll around the block. Do not worry about the weather; just go. If it is impossible to go outdoors, try walking up and down a building staircase.

This is an excellent workout for your heart and your leg muscles. Set goals and slowly build gradual increases into your lifetime fitness plan. You can even alternate your cardiovascular sessions. Do the staircase one day and walk around the block on other days.

Do some simple pushups. They will work your chest area, triceps and rear deltoids. Depending on your fitness level aim for 3 sets of 10 to 15 reps. Try and gradually increase the repetitions as the pushups becomes easier.

Let us do some legwork. Spread your legs to hip length and keep them fully extended. Hold dumbbells in each hand and maintain a straight back. Slowly bend your knees until your thighs are level to the floor. Now slowly return to your original position. This puts a whole lot of strain on your legs so be careful. Do not overextend yourself.

Are you ready for some arm work? These exercises will strengthen your biceps. Sit on the edge of a secure chair with your feet placed hip width apart. Hold the weights with your palms facing inwards in front of your body. Extend your arm, and curl one dumbbell up at a time in a small arc. Rotate your forearm so that your palm faces your shoulder at the top of the movement. Do three sets of 8 to 12 reps.

Again, these are simple exercises you can do almost anytime, almost anywhere. Remember to be consistent with your exercises and your Proactol. It is your friend. Condition your mind for long term lifetime fitness results. Be patient with yourself. You did not gain your weight overnight and you will not lose it overnight.

Wycliffe Williams
http://www.articlesbase.com/non-fiction-articles/a-lifetime-of-fitness-and-the-dazzling-benefits-of-proactol-101536.html

Achieve Fitness and Weight Loss Using Online Fitness Tracker

FitNRG.com Online Calorie Counter and Fitness Tracker

The first step when designing a weight loss plan is to know how much calories you burn and consume in a day. Losing weight can be an emotional (and sometimes physical) roller coaster for many, and achieving weight loss goals can be difficult, and sometimes, discouraging. How many times have you heard someone (or even yourself) say that they’ve managed to gain back what they lost, and then some? Why do individuals fail at weight loss? There is no simple answer.

Going on a diet of sorts, is not the answer to successful long term weight loss. Fundamental changes in lifestyle and behavioral patterns must be followed, taken in small steps, to create an environment that promotes weight loss and weight maintenance once the desired weight is reached.

How does one go about making these changes, and achieve weight loss success? Start by being accountable to yourself, to your goals – by tracking and measuring your weight loss goals, progress, and by knowing your daily, and weekly caloric expenditure versus caloric intake. In other words, by tracking whether you have a daily / weekly caloric surplus or deficit.

The basis of this concept is simple enough – figure out how many calories you consume daily and weekly, and compare that with how many calories you expend daily and weekly. Sounds simple enough, but without the right tools, doing something like this is downright difficult and frustrating, which is why the fitness and weight loss tracking tools and calorie counter at FitNRG.com come in so handy.

What’s in Your Diet?

Be honest – do you know what’s in your diet? How much calories do you consume on a daily basis? Where are your calories coming from? Are you getting most of your calories from fat, proteins, carbohydrates, or a balanced portion of each? If you don’t have the answer to that question, then the first thing you need to do is figure out how many calories you are consuming, and where your calories are coming from.

A good place to start is using the free calorie counter and food journal from FitNRG.com. Simply search from the database of tens of thousands of food items, and add them to your food journal, the site automatically calculates your total protein intake, carbohydrate intake, fat intake, and provides a breakdown of the percentages of each macronutrient on a daily and weekly basis – providing you with valuable information and feedback on your diet.

How Much Calories do you Burn Daily, Weekly?

Knowing how much calories you consume daily and weekly is only half of the equation. Equally important, is knowing how much calories you burned on a daily and weekly basis. This is easily tracked and calculated using the “Activities Tracker” from FitNRG.com.

The “Activities Tracker” provided calculates your Resting Metabolic Rate (RMR) and calculates your total daily calories burned based on the additional physical activities you perform and add to the tracker. The activities tracker provides a list of over 220 most common physical activities you can engage in. You will be able to see at a glance how much calories you burn each day, and your total calories burned each week versus calories consumed – it is important to know whether you have a caloric surplus or deficit, and make the necessary changes in your diet and physical activities.

FitNRG.com – More than Just a Calorie Counter and Food Journal

To help make your weight loss and fitness efforts easier, FitNRG provides a complete set of tools and features including exercise tracker, diet tracker, personal blog, recipe book, meal planner, reports generator, and a large community of like-minded individuals who share common goals and interests that will help keep you motivated.

For successful long term weight loss, you need to be accountable to yourself – setup a plan for weight loss and carry through with that plan. Sometimes, you will find it helpful and motivating to be accountable to someone else as well – about your diet, physical activities, and weight loss progress. It helps to find someone who shares a common goal, who understands the ups and downs you’re going through, and can help you stay motivated, and on top of things when things get discouraging. FitNRG.com has a large community of members who are interested in fitness and weight loss, don’t hesitate to join and take control of your weight loss goals.

Jim Yang
http://www.articlesbase.com/weight-loss-articles/achieve-fitness-and-weight-loss-using-online-fitness-tracker-447339.html