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Should You Eat Before Giving a Presentation?

The question of whether you should eat before speaking is very individual. Some people want to eat – others do not. By the way, you are not alone in this dilemma. Most professional athletes, stage actors, and musicians do not eat a large meal before performing.

There have certainly been times in the past when I've been teaching a private session on an empty stomach and my stomach started to growl. In a situation like this, it is a good idea to have some type of snack food available like a granola bar or some fruit that you can nibble on; however, when it comes to the speech or presentation, chomping on an apple is not in the picture.

The real question is the big presentation in front of the microphone or standing at the head of the boardroom table. Good microphones today can pick up a lot of sound, especially in close range. On the other hand, if you are at the head of the boardroom table, those sitting to your immediate left and right will hear every sound your body makes.

You should definitely have something in your stomach so that it does not growl during your performance; however, the last thing you want is too much in there. Feeling full is not good when your nervousness is at its height. If you feel like you could unbutton the top button of your trousers, pants or skirt or need to unloosen your belt, you definitely overdid it.

Remember, too much food in the stomach can produce undesired audio results as well as too little!

Eating a few hours before you speak is ideal. But what happens when you are the after-dinner speaker and they have the place of honor for you in the center of the dais?

Eat lightly.
Forego dessert.
And
Do Not Drink Alcohol.

While you may think that you can handle a drink before speaking or that it may help to relax you, I beg to differ. When you drink, you lose your edge. The last thing you want in public speaking is feeling too relaxed. You need to be sharp, clear, crystallized. Alcohol allows for none of that. It dulls the senses. So stay away from liquor. Instead, drink water, coffee, tea or juice. Avoid milk products as well because they create extra phlegm. Excessive clearing of the throat while speaking is annoying and hard on your vocal folds (cords) as well.

The best advice I can give is to use common sense in your choice of foods; have something in your stomach so that you are not starving; and save your dessert for afterwards.

How to Lose Weight With “Fat Trapper” Diet Pills

As published in medical journals (American Journal of Clinical Nutrition), clinical studies have shown that "fat-trapper" diet pills containing Chitosan and fiber have effectively proven to promote weight loss and lower cholesterol. When searching for a secure and healthy way to promote weight loss, look for these ingredients in your diet pill supplement.

When the ingredients contain a natural fiber supplement, those diet pills act as a type of "fat-trapper" that is capable of trapping between 40 percent and 60 percent of the ingested fat in its gelatinous core and preventing its absorption, eliminating it with fiber . The best ingredients to look for on the bottle label will display a combination of psyllium, higher Chitosan levels when compared to typical diet pills on the market (50 mg), Karaya gum, apple pectin plantago ovata seed, glucosamine, glucomannan, and vitamin C . This combination of fibers also helps regulate your intestinal system and lower cholesterol as proven in the published clinical trials. Ideally, if the promotional material also states that their product holds patents, there are no side effects, and their product helps you lose weight while cleaning your system, lowering cholesterol, and helps you with triglicerides and controlling high pressure, all the better.

Of course, persons with allergies to any of these ingredients should consult a doctor before initiating a new regimen.

When you first start, most supplements will require you to take a two capsule serving size before each meal with an 8 ounce glass of water, starting at breakfast. Consuming a fiber supplement will help regulate and normalize your digestive system. If you do not notice a difference, you then increase the dose to no more than four capsules before each meal in most instances. The amount of weight you will lose will depend on how much fat is trapped and how much weight is lost as a result.

Typically, a proven product (look for their guarantee just in case it does not work for you) you can lose approximately three and-a-half pounds per week within 30 days without changing your diet or exercise habits. After 60 days, studies have shown over five pounds per week can be lost. However, for better results, combine your use of diet pills with a healthy diet and exercise program. And, of course, remember to always maintain a healthy lifestyle. That also means the product contains no sugar, no preservatives, and no artificial flavors.

More information will be available in the future. Product is currently sold out.

Impotence, Infertility, and Sterility (Part 2)

Excessive ejaculation is very detrimental to overall optimal male health. Sperm contains the elixir of life (vitality) and constant loss of this special elixir causes a man to age prematurely. His hair thins, balds and turns grey, his teeth begin to fall out, his hearing and sight becomes bad, he's constantly fatigued or feeling lethargic, and prone to many sicknesses that claim his health.

Celibacy or temporary periods of sexual (or ejaculatory) fasting allows the spark plugs of the genitals to recharge (rejuvenate and revitalize), in addition to allowing sperm count and production to increase. Celibacy is also warranted to help heal from STDs (sexually transmitted diseases), which is the number one cause of chronic degeneracy of the male sex gland and reproductive system. Chronic sores, bumps, blisters, inflammation, discharges, and rashes debilitate the physical makeup of the male (and female) sex glands or organs and entire reproductive system and are greatly implicated in sterility and infertility.

Most STDs are contracted from recreational sex. God, Biblically speaking, instructed us to have "procreational" sex, but as hypocrites (to God) and loyal imps of the Adversary and his Matrix, we love to pursue and engage in recreational sex. Recreational sex is "wreck creational" (to wreck creation) and that's exactly what we are and have been foolishly doing – WRECKING God's creation, especially when you women and girls get pregnant and run to the butcher shop and get an abortion (infanticide), that many of us males are the cause (and financiers) of. I'll cover abortions and miscarriages in detail in a future article. However, you pay a hidden price for these government-approved acts of legalized murder euphemistically called "abortion" that I will pull your coat tail to (expose, bring to light).

The Adversary's Matrix keeps us ignorant and unconscious to our lower nature and manipulates us through the imbalances of our lower charkas, especially the root chakra (located at the genitals) and the sacral chakra (located under the belly button). Why do you think its high fashion today for women to wear shirts (blouses) that reveal their belly buttons? By all means am not I telling any woman to stop wearing blouses or even the most revealing clothes. Djehuty is pro freedom, liberation and choice. You do what you want to do. I'm just asking the question "do you know why you're doing what you do?" Do you know the science behind your fashion, styles, and habits? Do you know why you are piercing your belly buttons today? Do you know what the metals (gold, silver) do to your energy (including your sexual energy) and your sacral chakra? I'm simply asking a question!

Concurring with Author Stewart A. Swerdlow, blatant sexuality is all around us, from fashion to media to everyday speech. This sexuality is a deep, bright red that essentially pulls on your sexual charkas and opens them up. Using color, tone, and archetype (or symbol), these sexual chakras are systematically opened, fed, and energized, expanding them out of proportion until they have control over you. Then you are controlled and manipulated through these chakras. "But when certain people like myself suggest the use of earth's crystals and gemstones that are naturally red in color and substance which balances and protects the sexual charkas, I'm called a diviner or a practitioner of divination, an occultist, etc.

Your religious leaders and institutions and the public fool (school) system have failed to teach you the metaphysics and metaphysical aspects of life that the Adversary uses against you. Do you deny the sexual perversity, decadence, immorality (fornication and adultery) that takes place in your religious institution or settings, even amongst the officials and leaders? Why do you think sex is so out of control today, but at the same time it's used to control society (fear of contracting AIDS or STDs, fear of getting pregnant, etc.)?

Sex is connected to fear and fear is the greatest weapon of control on the masses of the people today. But moving along with our topic …

Healing Impotence

To combat or reverse impotence, eat a more vegan-vegetarian based diet and / or consume only sparse amounts of meat (white meat only). Eat plenty of green leafy vegetables, raw and organic fruit, plenty of seeds and nuts (think about it, male sperm is commonly known as "seed" ie "to plant seed in a woman"; and ejaculation is commonly referred to as a " nut "or" nutting ", ie to bust a nut). The best seeds for a man to eat are pumpkin seeds (papitas) and sunflower seeds due to their rich zinc content. The male prostate gland is chiefly comprised of zinc and with every ejaculation, a man losses vital zinc.

There are a plethora of male-specific hormonal herbs that greatly help heal impotence and degeneracy of the male organ and reproductive system. Yohimbe bark, a powerful African aphrodisiac herb, greatly helps to counteract impotence by its power of increasing and enhancing blood flow to the penis greatly enhancing girth and hang time of the penis. Lycii berry invigorates the blood and can help to increase sperm count and reproductive secretions. Epimedium (Horny Goat weed), a powerful Chinese herb, counteracts premature ejaculation and improves circulation to the penis by its action of dilating the capillaries and larger blood vessels (just like Yohimbe). They do not call this herb Horny Goat weed for nothing. Epimedium has an effect that makes a man (and a woman) horny and lustful like a goat. Muira Puama, a South American herb commonly known as "potency wood", is probably the best herb in counteracting im (potence). It has a libido enhancing effect and greatly supports organ regeneration.

Ashwagandha, a powerful Indian or Ayurvedic herb, promotes sexual organ health and regeneration and also has a libido enhancing affect. Damiana, a Mexican aphrodisiac herb, greatly enhances circulation to the penis and energizes the penis. Sarsaparilla nourishes the male sex gland and system and greatly helps reverse conditions of impotence and degeneracy. I could never forget about Stiffcock Strongback. The name says it all for this West Caribbean herb! It is great for a stiff "cock" (penis) in cases of impotence and also strengthens the back which becomes degenerate from a lot of humping. Ever wanted to know why a man was said to be "sowing his oats" in regards to having sex with a woman? This saying has to do with the herb Oat or Oatstraw. Goats are very sexual and lusty creatures, and what do goats in America eat? Oatstraw (grass)! Oatstraw is excellent for the improvement of the male regenerative system.

From time to time (every 4-6 months), I make a tea with all of the foregoing herbs and some other herbs not mentioned, for maintenance of my reproductive system (and one day is all I need). It actually takes control over your body and you almost have no control over your sex organ. The penis does have a mind all of its own. God's herbs are far more effective than man's pharmaceutical drugs' (Cialis and Viagra).

I concocted an herbal compound that we sell at DHERBS called Jackrabbit to serve as a safer and saner alternative to these harmful pharmaceutical sex enhancing drugs. If you really want to conceive a child or just improve your sex life, start messing around these herbs and herbal concoctions (Jackrabbit, Male Hormonal Formula, Prostate Formula). Your impotence will be gone in a matter of days. You will become a hound dog and a lusty goat, hopefully under the right circumstances (like being in a monogamous relationship or married). You'll read the Song of Solomon in the Bible and become aroused at all of its sexual innuendos.

After all, God made the herbs for the service of man (Psalms 104: 14) and instructed man to be fruitful and to multiply and replenish the earth (Genesis 1:28). Now if God instructed us to be fruitful and to multiply and replenish the earth, and today we can not do such because we are impotent as men (and sterile or infertile as women), what does this imply? Somewhere along the line we have deviated from God's path and ordained way of life for us. The proof is in the pudding! Our sexual disorders are preventing us from adhering to God's commandment. Could our modern day high meat, dairy and starch-filled diets and fast-paced and technological-based lifestyles have something to do with this?

It's interesting in that after God instructed man and woman to be fruitful and to multiply and replenish the earth in Genesis 1:28, God comes behind this with an ordained diet for man and woman in Genesis 1:29 that is a fruitarian (fruit- based) diet:

"And God said, Behold, I have given you every herb bearing seed, which is upon the face of all the earth, and every tree, in the which is the fruit of a tree yielding seed; to you it shall be for meat. "

Now if God instructed us to eat fruit that contains seed, how come we are eating seedless fruit today, such as seedless watermelon, seedless grapes, seedless oranges, etc.? Again, we talk and profess God, but we are the most loyal imps of the Devil or Adversary and are too blind and self-righteous to know it, but are perplexed at our modern day pathologies and disorders. I truly understand how the devil came to God walking amongst the sons of God without the sons of God having a clue that the devil was with them:

"Now there was a day when the sons of God came to present themselves before the Lord, and Satan came also among them." JOB 1: 6

So getting back to our Genesis-based fruit-based diet, the terms "fruitful" and "seed" have to do with sexual reproduction. Does a man not have "seed"? Is not a woman "fruitful"? The term "infertility" derives from the Latin word infertilis, meaning "not fruitful" [in "not" and fertilis "fruitful"]. A woman who is not fruitful is said to be infertile which brings us to the topic of female infertility.

What is infertility?

Infertility (or infertile) is defined as: "The inability to produce offspring. This condition may be present in one or both sex partners and may be temporary and reversible. The cause may be physical, including immature sexual organs, abnormalities of the reproductive system , hormonal imbalance, and dysfunction or anomalies in other organ systems, or may result from psychological or emotional problems. The condition is classified as primary, in which pregnancy has never occurred, and secondary, when there have been one or more pregnancies. " SOURCE: Mosby's Dictionary, 3rd Edition (1990)

Eat plenty of artichokes and asparagus (steam them). Eat plenty of pomegranates, berries (raspberries, Lycii, vitex or chaste tree, blueberries, Goji, etc.). Eat plenty of sunflower and pumpkin seeds (uterus food). These are your fertility enhancing foods.

Women, do you know how to bless your wombs? Do you know how to prevent the psychic attacks on your womb?

Your womb is a potential internal nursery for a Rosemary's Baby which means your womb is used to produce a baby for the Devil (Adversary, Matrix). In the 1966 Roman Polanski movie "Rosemary's Baby", actress Mia Farrow unsuspectedly and unknowingly carried a baby for the Devil. These murderers, serial killers, drive-by shooters, cut-throats, and natural born killers, where did they come from? Answer: from the womb of a female!

Healing for Infertility (Frigidity)

Herbs that help a woman to heal from infertility include SQUAWVINE, DAMIANA, ASHOKA, FALSE UNICORN, SAW PALMETTO BERRIES, CHASTE TREE BERRIES, MACA MACA and BALA.

The following essential oils may be burned in a diffuser, added to bath water, or inhaled throughout to help enhance fertility: CLARY SAGE, JASMINE, YLANG YLAND COMBAVA, ROSE ABSOLUTE and TUBEROSE.

Crystals and gemstones such as ROSE QUARTZ, CARNELIAN, CHRYSOPRASE, MOLDAVITE, ZINCITE, MOONSTONE, CINNABAR (DRAGON'S BLOOD), RHODOLITE GARNET, JADE, THULITE, RHODONITE, RHODOCHROSITE and PEARL all enhance fertility

Formulas that will aid and assist in impotence and infertility include: JACKRABBIT, FEMALE HORMONAL, MALE HORMONAL, YONI, STD-RID, AND PROSTATE.

Fitness And Nutrition For Health

In the age which we live there is an unprecedented focus on getting and staying healthy. As more and more research points to the effect of fitness and nutrition on our overall health, the findings become more difficult to ignore. There is no doubt that the food that we eat and the physical activity that we perform significantly impact our weight and our body's overall health and longevity.

When you look at fitness and nutrition and the consequences of ignoring their importance, it is not difficult to see how large a role they play in our health. First and foremost, it is important to understand how powerfully diet can affect us. Natural, whole foods – such as fresh vegetables, fruits, whole grains, and lean proteins – give our bodies the vitamins that it needs to function effectively. We have energy when we eat right. And when we have energy we burn fat. Eating properly allows us to maintain a healthy weight and keep undue stress off of our hearts; it also allows us to keep our blood pressure and cholesterol levels in the healthy range. Most importantly, good nutrition keeps our bodies stocked with antioxidants that fight off a range of illnesses including cancer.

But nutrition does go it alone; fitness and nutrition go hand in hand for achieving good health. When we keep our bodies active through a consistent exercise program, we are adding to our body's ability to metabolize food and keep weight down. Further, good fitness means strong and limber muscles and a strong cardiovascular system. Exercise also lowers blood pressure and reduces stress levels.

Learning how to pair fitness and nutrition for optimum health means a commitment to a particular lifestyle. It is essential that you revamp your diet to eliminate fatty, high-sodium, and processed food and replace it with fresh, natural – and even organic – choices. But remember, fitness and nutrition work best as a team. Implement a consistent regime of physical activity into your daily schedule including cardiovascular work, stretching, weight training, and even yoga or Pilates.

When you truly understand the importance of fitness and nutrition in your life, you will understand how crucial these lifestyle changes are in order to live a long and healthy life.

Bariatric Athlete Fuel Guide Without Carb Loading

We often hear that in order to fuel workouts and races an athlete needs to carb load. And for good reason, carbohydrates are the body’s main fuel source. However, this practice could be a threefold problem for bariathletes. For one, the word ‘load’ alone is not recommended for a small pouch. And when looking at the post-op macronutrient breakdown, protein is in the lead. Lastly, for those who have had the gastric bypass often can not tolerate carbohydrates because they induce dumping syndrome. So what is a bariathlete to do?

Although the body does prefer carbohydrates, loading per se may not be needed. More and more athletes are beginning follow a more balanced diet and continue to perform competitively. We recommend eating well throughout the day with a balance of carbohydrates, protein and fat at each meal.

First, take a look at the micronutrient density of your foods. Are you eating nutrient rich foods or are they many processed and stripped of its vitamins and minerals? Athletes often look past this because they tend to focus on calories and carbohydrates. Bariathletes also tend to forget about this but more due to thinking all their needs are covered in their vitamin and mineral supplements. The supplements cover your bariatric needs, but your nutrient needs increase when you start exercising. And no, we do not recommend taking more supplements to cover this, we recommend whole foods because your body is able to absorb and utilize these nutrients so much more efficiently from its natural sources.

Because a bariathlete can only eat so much at a given time it is important that meals and snacks do not have more than 4 hours between them. Eating frequently assures your fuel takes are full and can eliminate the need to ‘load’. The key a again is a mix of carbohydrates and protein to meet both your bariatric and athletic needs.

So remember, you are now an athlete and food is the fuel that allows you to live the new and exciting lifestyle you choose. Opt for more mixed meals while still maintaining adequate protein intake. Select more whole, fresh, nutrient rich foods to provide you with the vitamin and minerals you body needs to perform optimally. Good luck and have fun!

How to Make Great Passionate Love

Passion is a deep desire and longing, a strong desire for and enthusiasm surrounding something or someone. Being passionate includes this sense and feeling of being ruled by an all-consuming urge to engage intensely in an activity be it physical, mental or emotional. This discussion will not include passions for such things as art, music, any career or political view; instead we are focusing on utilizing your ability to understand and create passion in your sexual relationship. Where there is passion, most often there is also love.

If you are married you will need to be more creative about when, where, how long you will be intimate. Never stop being friends and lovers, that's the first key. Next, know yourself, your inner most desires and do not be afraid to bring fantasies into your sex life – with the approval of your partner of course. You must first understand yourself and why you have gotten yourself into a boring sexual place. In counseling so many couples over the years I have been told that children tend to put a damper on relationships. I think that's a copout! Do not let the creativity die for heaven's sake! You've seen that program "Are you smarter than a fifth grader" right? Well, put your two heads together and come up with ways to work around children. That's your job, mine here is to teach you how to become the passionate lover you desire to be, and to receive passionate advances and act upon them as well. Passion begins in the mind but it connects every cell and directs physical and emotional reactions where there is love and enthusiasm.

Identifying passion – see how this passionate scene makes you feel:

Just Imagine: Your lover is a distance away but you can not stop thinking of her through the day. You connect in ways you might not even understand, there is a mingling of souls as they say and a deepness to your love.

Your drive home seems too long but your mind and body are already with her, remembering past lovemaking events. The way she walks, her smile, her intellect, her spontanaeity, and sensitive ways; and oh her soft skin great body, the way she responds to you and how she makes you feel sensual. She calls you and says something naughty and you can not wait to get home.

It's been a long day at the office, and you had an exhausting dinner meeting. You come home, your favorite music is playing, the fragrance of candles in the air, the fireplace is on and your lover greets you at the door. She puts her arms around you wearing your favorite parfum, hair a little different showing her neck, and she kisses your lips, it's a warm wet kiss. She is wearing something very seductive, but not too much skin yet showing. She takes your briefcase as you slip off your shoes. She walks upstairs with you and helps you remove your coat, tie, and pants. You freshen up as she tells you she will be downstairs waiting for you. This is different, pleasing and exciting as well.

You come down the stairs and she has removed an article of clothing that creates a reaction. She takes your hand and brings it close to her body allowing a gentle caress but nothing more. She has arranged a comfortable place with a blanket and pillows on the living room floor in front of the fireplace. She hands you your favorite drink. You have not made love there before. You start to talk but she touches her finger to your lips as if to say shhh, I understand you. She begins to kiss your hand, seductively sucking one of your fingers and your imagination runs wild. Emotions within you stir and impulses are strong. She dips her hands in warm massage oil as you relax comfortably on the pillows. It feels as if she is reaching inside of you somehow and your body begins involuntary movements. This is all about you now, as you close your eyes for a moment wanting this to last. She pulls away and blows gently on the oiled spots. You can hardly stand it as she continues to bring her body closer to you allowing parts of her body to brush against you. She is also aroused and desirous as you are, but with restraint you both allow the passion to rise while you explore new erogenous zones watching and listening for just the right reaction. It is evident that she wants to please you and you want to please her as well; it is not just a physical pleasure that you both seek, but a spiritual one as well.

You feed each other cooled berries dipped in your favorite alcohol and the juice runs down your skin and hers as well. Deep desire and emotions rise as never before … there is a newness, almost as if a different person is making love to you, while at the same time, you love the deep connection beyond the physical even now. You have not wanted each other so much in a long while … and then the deepest passionate connection.

That's a sense of a passionate scene. What was happening internally? What makes you desire someone so much that all other thoughts disappear? Lust is not passion. So if you do not know your lover very well, and you are not in love with one another, sharing passion is not what you will experience. Being sexually stimulated by someone without love certainly happens all of the time. This discussion surrounds identifying with passion to the core of your being, that which some have described as champagne running through their veins. Passion does not necessarily create a sexual reaction, but it does elicit a fire in the heart, a yearning so unlike simple sex that you are blown away by the experience.

Next, what will make you more desirable? What will create the automatic wave of passionate desire for you in your partner?

In order to find your passion you must discover yourself and then understand and make discoveries about your partner. Passionate love making does not just call for intensity, it calls for love. An individual can be an artful lover, but not passionate. Zealousness does not always equate to passion. There is a chemistry that unites two lovers on levels that move beyond the physical. If love is definable, and I do not know if it is truly possible to define love with human words; than passion is definitely one of the components in that equation. We must desire someone so much that the core of our being is rocked by the site of them, by their touch, by their words, by the thought of them. One must be able to elicit a reaction at a distance for passion to exist. Fantasies definitely come into the picture of passion as imagery is powerful. So before you see your lover begin imaginging them. Imagine what it will feel like to hold them, to touch them, to kiss them, to be intimate. Make them part of your fantasy before it happens.

If your love life has gone stale and you want to change things dramatically take a look at the suggestions below:

  1. Identify your own sexual thirst and pleasures. First each of you should write down everything you can think of that turns you on and that you find erotic. Think about any fantasies that you have had or anything sexual that you wanted to try or thought was interesting. Try to make as thorough a list as possible and get creative. If you do not have ideas rent some movies if need be.
  2. Next write down what you think your partner most enjoys and be specific. Understanding your partner on all levels will help you create passionate love making. If you know your partner enjoys silk sheets, a warm bath, roses, a massage, walking on the beach, listening to Beethoven or Bach, dancing, hot movies, make these things part of the experience. Make changes as moods and interests change … be flexible.
  3. Discuss your lists. Does he or she find the items erotic? Would he or she be interested in trying one or more? Sense their reactions on every level. Look into his or her eyes and determine if they are unable to say the words you need to hear. Talk about how you would try the items or if you or your partner wanted any variation or would need to negotiate any boundaries or limits of what would be tried. Through examining these lists, you may learn something new about your partner.
  4. Decide which items you both find erotic and interesting. Have one partner plan a time for you to be together and sexual.Surprise each other and for heaven's sake be spontaneous occasionally. Lovemaking is quite boring when you have to schedule it into your day or night. Shower together … that can be really fun! Or take a whirlpool bath together; be sure to add fragrant candles for mood lighting, play beautiful music, and lay in one another's arms while you soak — let things happen.
  5. It is not uncommon for couples to have different sexual desires. In fact that can make things even more fun! Passion includes enthusiasm for making each other's fantasies happen, as well as for making your own happen. Your partner will appreciate that you took an interest in something that he or she would like and it sends the signal that it is ok for you both to have different sexual tastes, that you are attentive to his or her needs as a sexual person, and that you receive pleasure from watching him or her get turned on. You may find over time that you not only enjoy giving your partner pleasure, but that you enjoy the activity as well. We often do not know what we might like unless we give it a try a few times. If you are willing to be more open to your partner's ideas, it is likely that he or she will be more open to your ideas as well.
  6. Lovemaking should begin long before any sexual act. Perhaps walking hand-in-hand along a beautiful path, or window shopping; sitting at a ball game, watching birds in the park, going for a ride and touching each other playfully while driving (be careful); do whatever it is that brings you to the playful side of life, the tender moments.
  7. Have you really explored each other on every level? Try playing a sexual game. Go to an adult shop and pick out something together.
  8. Make life a party whenever possible. Celebrate each other beyond the bedroom. Pleasure one another in ways that do not include physical intimacy. Learn to bend so that you do not break apart.
  9. Love what you do and do what you love more often. Stop juding your body or your partners. Love them from inside out. With age comes body changes and challenges. If you are truly in love with someone passion will remain high because you will move intimacy to "higher ground"; the mind and the spirit.
  10. Upgrade your look from head to toe every six months. Keep things fresh and exciting. Make the space where you spend most of your lovemaking time the most glorious space possible. Make it sexy for both of you.

Creating passion is about being creative and experimenting in ways that feel comfortable, pleasurable, and exciting. Sexual expression in our relationships is about sharing love and having fun. So have fun, and allow the passion within you to create moments that are extraordinary! Once you create the moments, a lifetime of passionate love will be yours if you continue to be attentive to your needs and your lover's as well.

Keep things hot!

Muscle Growth Secrets – Top 7 Fitness Tips!

Imagine this scenario. You join a gym; all charged up to become fit & muscular. You work hard on your muscle building routines & keep pushing yourself. You feel happy with your effort. After all, you have managed to stick to your fitness routine, much longer than before! But no matter how hard you try, you are not growing your muscles anymore! Sounds familiar? More then likely, you have been getting one or more of the following fitness principles wrong.

1. Avoid Over-training
Each time a muscle is used in an intense activity, it actually breaks down muscle fibers. Hence, they need some time to recover & be ready for training again. Most good muscle growing routines target a group of muscles only once or twice in a week. This ensures adequate time for muscle growth.

2. Avoid Prolonged Workouts
When looking to grow muscles, think quality over quantity. With longer workouts, your cortisol levels begin to rise. This can cause damage to the muscles rather than muscle growth. Your workout duration should ideally be between 45 minutes to an hour; with adequate periods of rest in between.

3. Grow Muscles While You Sleep
Sleeping for 8 to 10 hours a day is essential for ensuring muscle growth. The rest period gives the body a chance to grow new muscle fibers.

4. Restrict Alcohol Usage
Alcohol interferes with the body's ability to generate muscle mass. It can also reduce the general fitness levels.

5. Inject Variety in Your Fitness Routine
Make sure to change your exercise routines every 6 to 8 weeks. This ensures that muscles do not adapt to the same exercises; which will in turn restrict muscle growth.

6. Constantly Challenge Your Muscles
Muscles grow in response to the stimulus of working against a load; or resistance. Hence, it is of the utmost importance to try & increase the load with every exercise session. This ensures that the muscle is challenged all the time.

7. Get Plenty of Proteins for Muscle Growth
Proteins are called the building blocks of the human body. Thus, make sure that you include an adequate supply of proteins in your diet. You may want to consider using protein shakes or supplements; if your diet is low in proteins. A quantity of 1 gram protein equivalent for every pound of body weight is usually recommended for effective muscle growth.

Follow these principles & stay focused. Although there are many more factors which also play a part, the above fitness tips should help you get started on your way towards having the body your working for.

Nursing Care Plan – Diabetes

Bellow you will find a copy of one of the nursing care plans for type 2 diabetes authored by myself (a registered nurse manager). An detailed commentary by myself can be found below the nursing care plan. Please read through the care plan to better understand standards of type 2 diabetes care.

Please refer to the link at the end of this article for more in-depth Diabetes information for both patients and medical professionals!

Nursing Care Plan NANDA Nursing Diagnosis (problem statement)

Imbalanced nutrition r / t excessive intake of nutrients as evidenced by Type II Diabetes:

Nursing Care Plan Goal Statements:

  1. Patient will acknowledge his or her behaviors / feelings that exacerbate imbalanced nutrition (excessive) within 8 hours. (This is a great example of a short term goal statement).
  2. Patient will design a realistic dietary plan which will assist him / her with decreasing caloric intake, within 24 hours. (The key word in this statement is REALISTIC, to increase compliance).
  3. Patient will incorporate at least 30 minutes of well tolerated exercise into daily schedule by the end of 48 hours. (Another short term goal statement, a lifestyle change in the longterm).

Nursing Interventions for Imbalanced Nutrition (Excessive):

The Nurse shall explain and have patient verbalize the relationship of diabetes and diet, and the patient shall give a return explanation is his / her own words. (This nursing intervention will help clear up and misconseptions and reinforce the medical value of a healthy diabetic diet).

Patient will consult with a dietician to find out what an optimal caloric intake for her size, activity level and goal of weight loss is, so that she knows where to start in planning her dietary needs. (Initial education and working knowledge).

Patient will keep a journal of total intake every time food is consumed and mark where improvement can be made. (Accountability, ongoing education experience)

Patient will display (you choose how) a working knowledge of how to read a food label after nurse demonstrates (you choose method according to patient's best way of learning)

Promote family member or caregiver participating in the above mentioned 30 minute exercise program. (Increases compliance through a support system, motivation).

The nurse shall have patient record an exercise log. (Accountability)

The patient should have a list of goals and reward for those goals related to reducing overall caloric intake. (Will increase compliance).

Comments: The most important fact to remember in dealing with type 2 diabetes is well thought out diet can completely negate the diabetic disease process. The Diabetic diet can be strict, but some "cheating" in moderate, planned ways are actually a GOOD idea. Human behavior dictates, and research has shown, a strict diet is rarely followed. With type 2 diabetes the diet is a lifetime diet and overall adherence to the diet is the overall goal. Lack of a regulated diet can easily lead to type 1 diabetes and more severe medical problems such as neuropathy, vision loss, and premature death related to diabetic complications.

Warehouse Artist Studios

An artist / bohemian type working for themselves is perceived in a variety of ways by the general public. A lot of the perception has to do with a combination of the artist's cashflow and apparel strategy, as opposed to the stirrings of their soul. Strangely, as a young man, people often saw me as a responsible, solid guy. Ha!

In the early eighties I ran my screen printing operation out of a funky old warehouse by the railroad tracks in Eugene, Oregon. Enormous pastry and coffee in hand, I'd get to my shop a bit past nine and dig in for the day. Usually I'd run out of work between 1:00 and 3:00 pm, leaving the rest of the day to run, draw comics and hang out.

Being that the economy had had the shit kicked out of it just then, I was moderately proud that I'd been able to scape up enough business to keep a roof over my head … ultimately I turned enough of a profit to embark on my checkered career publishing my own wacky comic books, but that's not the subject of this rant.

Warehouse Artists Studios was the literal name of the co-op warehouse wherein I rented space. The studio took up the second floor of a truly dilapidated old funkster warehouse that had most recently been used to store spices. Add to that the gay girls who lived illegally in the space next to mine, burning patchouli oil night and day. This place had a certain bouquet!

I'd been printing T-Shirt jobs out of my flat, and it was getting a bit ridiculous. At an opening in a local gallery, I saw a flyer for "Warehouse Artist Studios", a 5000 square foot space that magically divided up the floor into 170 square foot units that rented for forty bucks a month. I went down the next day and rented two adjacent spaces, which apparently I'd be paying $ 75 or $ 80 a month for. A slight, nervous man named Lynn rented my space to me. He was the manager, he had a chair upholstering business in the studio. Straight away, I could see 'ol Lynn was a duck seriously out of water.

This impression was dramatically confirmed like three days later when Lynn informed me that the Warehouse was failing economically, and that he was resigning as manager. He handed me the studio ledger and checkbook saying "you seem like an astute fellow, why do not you manage this dump?".
I was rather taken aback at this, but sure enough at the next meeting of the co-op, the members all but begged me to save their studio. I had my serious doubts, but figured there was not much to lose, so why not? It was not lost on me either that as manager my rent for my 340 square foot space dipped to $ 35.00 per month!

The co-op had about 12 members. We were several hundred dollars in the hole. We could pay rent, but could not pay the heating bill. We were required to carry basic liability insurance, which had gone unpaid and lapsed, for starters. I sat down and did a bit of math. I figured if we raised the rent on the basic space about $ 10.00 a month for five months, and attracted a couple new members, we'd squeak by and could continue renting the dump.

The measure passed at the next meeting. At least with the eight or nine people who decided to stick it out, as a couple members dropped out with the news of the temporary rent increase; we did indeed need to attract new members straight away. We papered the town with flyers for the warehouse, and got free listings in any newspaper we could. Miraculously, the plan worked. We lowered the basic rent back to $ 40.00 per month ahead of schedule and got an infusion of fresh blood. I can not take too much credit for it, as the place snapped to with an esprit de corps I've rarely encountered … I'd say it was goddamn grassroots socialism is action, almost.

Now here comes the fun part, the personalities that made the place click, the swashbucklers, crackpots, con men, assholes, and outright brilliant geniuses I encountered in my stint at Warehouse Artist Studios. First comes a woman named Kathy Caprario. She was a dramatic beauty from New York of Italian descent, the best known painter in Eugene, an "older woman" to me of maybe 33-35 years (I was all of 24 at the time). Kathy is the person who was singlehandedly most responsible for the survival of Warehouse Artist Studios at the time of the financial crises. To say she was resourceful and a bit of an aggressive shark is an understatement. For starters, she marched me down to see the owner of the owner of the building when the lease came up. The guy was a real estate money grubbing slum lord type, who claimed an artistic background. Right. Our rent was $ 650.00 per month. Kathy figured that Jeff, the slum lord, was lucky that anyone at all was renting this dump in a crappy ecomomy. She advises me to offer the guy $ 450.00 per month. No problem! It was an invaluable early lesson in having brass balls.

So we're in this real estate lizard's office, and I make the rent offer. Jeff, the lizard in question, completely ignores me and starts this serious, near lecherous flirt with Kathy. She plays this guy like a fiddle, and we walk out of there with a lease for the next year of $ 550.00 per month, a hundred bucks per month rent reduction. Yes folks, in 1982 in Eugene, you could rent a 5000 square foot studio for that low price. I should mention too, the year after that, Kathy had moved on to a private studio space, but I'd learned well and got that damn rent down to $ 475.00 per month!

Kathy also had us apply for City of Eugene room tax grants. Turns out there was actual civic support for the arts afoot! We hastily threw together grant applications to run a gallery in our common space, such as it was, and to offer figure drawing sessions to the public. Given the level of initial interest in these projects, we all saw it as a way to get the city to help pay our rent with minimal execution of said projects.

But who knew! The figure drawing sessions maintained a core of attendance for a couple years. The gallery stared off as nothing – an unrented space was hung with art. But before long, a 22 year old painter of promise named Mike Perkin rented a space and started doing some pretty cool work in his cubicle. He tried his best to ape Francis Bacon, but the works looked a bit like Francis was a werewolf Mexican wrestler or something.

When it came Mike's turn to show his work, he turned a critical eye at the tiny room where I asked him to hang his paintings. He asked me if I had the studio checkbook. What do you have in mind, Mike? He directed me to the Eugene Planing Mill, a massive lumber yard across the street from us. "Let's stud up couple walls so I can hang my big paintings". Outragous! Here's this wild kid, plays the same tapes over and over (Scarey Monsters by Bowie, anything by Lou Reed) and yells at his paintings. At the drop of a hat, we get some lumber and flail away for a couple hours with hammers. Before you know it, instant gallery! We build some pretty decent walls in a jiffy (other studio members drifted in a pitched in) and whitewashed them.
Mike's paintings for that show were terrific. They were done in ruddy reds, earthtones and orangey yellows, with wood and burlap assemblage fastened to the canvases. The average size was maybe 3 'across by almost 5' tall. My favorite was called "The Inside of Lou Reed's Stomach". If I was not blowing every cent on publishing comic books, I woulda bought it. The opening was a revelation. Mike's family showed up, and they were the most amazing bunch of open minded art, theatre, film and literature lovers you could imagine. A lotta beer went down. I remember late at night, Mike's mom was wrestling on the studio floor with one of her four sons. From there on in, our little gallery stood a few decent shows, and even better parties. And through it all, the city kept the checks coming!

Keith the retired Air Force colonel is next in our cast of characters. Bald, prim, post heart attack, gentle former Texan Keith. A late life painter, an ultra practical man. Ruled by logic on the outside, soft as a grape inside, he had a good heart even if it was failing him, he did his share to keep the warehouse afloat. He painted small landscapes that revealed a luminous take on Oregon's rainy colors. Nothin 'amazing, but nice. Fluid, painterly, sea foam light permeating the canvas with a bit of warm ochre and alizarin crimson, tacking it to the surface of the earth.
Keith enjoyed regaling the Warehouse crew over beers with stories of flying B-52's through mushroom clouds after bomb tests in the Pacific, back in the day. Knowing that I was involved in the anti-nuke movement of the day, he teased me "I did H-Bomb tests all day long, and I'm not glowing yet".
Although he had a son who was around forty, Keith took a fatherly interest in me, and used to take me to lunch in his enormous four door GM pickup truck (with one of those worthless diesel engines they tried to manufacture for a couple years) . He'd take us to the local Lions clubhouse. The food sucked. He'd insist we have a beer with lunch, which I did not like as I usually would go for a run later in the day. Hell Steve, have a beer, indulge the old boy! Unbidden, he told me his life story. Before retirement, had risen as an assistant to one of the joint chiefs of staff. After retiring from the military, he'd been a ROTC instructor on the University of Oregon campus in the sixties. He'd have run ins with various rag-tag groups of pseudo Maoist college kids. Then one summer, Keith and his wife were vacationing in the Cascade mountains east of Eugene. Hiking in the foothills, they came upon an encampment where some of these same youths were enacting a military training drill with assault rifles! They were indeed serious about the revolution bit. After a tense momentary face off with no word exchanged, Keith and his wife turned on their heel and hiked out. "I felt like I had a target on my back", he said, adding that he never saw those kids again.

There was another older painter at the studio, one Nick Nickolds. He was maybe 60-65 at the time. He was the real deal, a life long bohemian, painter and philosopher dedicated to the pursuit of his art. He'd been an orphan from Denver who lived the middle decades of his life in Mexico. Nick scored the studio to the right at the top of the stairs. It was the best studio there, as it had a separate private entrance.

Nick Nickolds painted in a style that at once reminded me of William Blake and Titian. His color was rich, saturated and full of light, yet he built up layers of delicate glazes that gave body and air to his figures. He was painting the figure, faces, and the natural world, yet it was semi abstract. It was as if Blake had decided to lapse into abstraction and gotten about 73% there before deciding he still had to have a face here, an eye or a breast there.

This work was technically masterful and evoked images and emotion like a skeleton key. It alluded to everything while putting it's finger on nothing, like a Robert Hunter lyric. Nick was so consistently true, dignified and full of heart that you had to love him. He was a slightly rotund, dapper little man with ample sparkle in his eye.

Once, Nick showed me a vial full of crystalline dust, claiming that it was a sort of emulsified, crystal LSD. He stuck a pin in it, putting a minuscule amount on the head of the pin. "That's enough", he said. He claimed he'd had the vial for years, had been in San Francisco in the sixties with it (it was full back then). He asserted he'd provided hundreds and hundreds of trips from his little vial. Today, I almost wonder if I made that part of the story up! It just sounds too good to be true.
Nick was a guy who was always fascinating, who revealed himself to me a little bit at a time as we became friends. He approved of my comic books, and my attempts to explain the nature of reality, time, the singularity of the eternal now in cartoon form, and all that jazz. Nick told me I was on the right track as an artist. "All you have to do is be careful about the beer", he advised me, and boy was he right, as I developed enough of a drinking habit that I ultimately had to stop altogether for my own good. Nick eventually moved back into what he considered the morass of Marin County, as he had money connections down in California. I never saw him again, do not know if he's still around or not. I often reflect on what Nick taught me about maintaining integrity as an artist, and about having respect for every human being regardless of anything. I consider it immense good fortune to have known Nick and been his friend, albeit for only a couple of years.

Nick is indeed PS still around, at Http://www.nicknickolds.com

Freak Magnet!

If you manage to set yourself up as a successful Boho freelancer / self employed artist, you will attract an amazing array of people from all walks of life to bask in your glory. Say what? Take my word for it, people will be attracted to your good thang, offering everything from sublime lessons in human dignity, to blatantly vampiric attempts to hi-jack your time and energy.

With a bit of practice, it becomes easy to recognize the latter – within minutes of meeting the vampiric leach, they attempt to wrangle the discourse to a place where you are somehow in the position of owing them something; most often a deep discount on your product or service. You'll see a red flag, and you will get rid of them asap. Try adding a 50% "asshole fee" to your usual rate. When they get ugly, be sweet as pie but stick to your guns. And remember, you do not owe them a thing.

The other sort, offering the sublime lesson, a peek into the bottomless well of the beauty of the human spirit, can be a real pleasure. They will probably try your patience a bit too, but it's worth it. My rule of thumb is to attempt to offer the same basic respect to any person I come across in the course of my business. Easier said than done, but something to aim for.

As a self employed freak magnet, it's been my great pleasure to encounter quite an array of swashbucklers. How about the charismatic actor who financed his theater company (and his t-shirts) with a successful drug dealing operation? He did quite well with it, but I guess his success was tempered by the little fact that he was a junkie …

One of my favorite encounters with an unusual person came early in my "career", when I maintained a screen printing operation at Warehouse Artist Studios in Eugene, Oregon in the early '80s. One fine rainy morning, when nothing much was going on, a slightly bellicose balding guy named Abner Burnett stepped through the door and asked how much I would charge to print one t-shirt. Sorry, minimum order is two dozen. OK, how much for two dozen?

Abner ends up ordering something like 2 shirts. He understands that the economies of scale are not working for him, that with set up charges, these will be very expensive shirts, but he does not seem to mind. I wish I could remember what the design was – it may have had something to do with his beloved Chevy Vega (those were great cars, right up there with the Ford Pinto!). As Abner cuts me a downpayment check, he notes that he lives off a trust fund, and is bored, and is really glad he met me. Great.
When will the shirts be done? I can print them on Tuesday, I'll call you when they are done.

Arriving at the warehouse on Tuesday morning, I am less than thrilled to find Abner at the door waiting for me with a curious half smile on his face. This is the first time I think, "axe murderer". Turns out Abner wants to watch me print his shirts. He wants to learn about screen printing. Usually, it unnerves me to have a customer watch a production run, but hey, it's only two shirts. And, Abner said he wants to learn about screen printing. He said the magic words. I love teaching people how to screen print. I figure it's like teaching a poor man to fish. Or, it's like giving someone a lesson in a tool that can be used to exercise your first amendment rights. So I am into it.

As I set up and print his job, Abner opines, "Mr. Lafler, I can tell that you are independently wealthy". I bark out such a hearty laugh that I almost botch a print. "What makes you say that, Abner?"

"Well, you just leisurely hang out at your studio every day, doing just what you want."

The fact is, Mr. Burnett, I am here in the studio to try to scrape together a couple bucks, with which to buy some burritos, beer and a can of food for Ed, my cat. If I make some extra cash, maybe I'll publish a comic book or two, but independently wealthy? Ha!

Abner pays for his shirts, and he's gone. I enjoyed the encounter, but I also was happy that it's over. Or so I thought. Abner started showing up at my studio almost daily, to "learn screen printing". He would stand there, half glassy eyed, issuing a series of loosely related comments that were not quite non sequiturs. One day I tried to leave, just to shake him. "Where you going?", Abner wants to know. "I'm going to get some screen printing supplies", I say. Abner wants to drive. Oh hell, why not? I do not have a car.

Although I did not exactly like Abner, I was just a bit fascinated by him. What the hell was he up to? What was his story? He kinda gave me the creeps, but he exuded a thickly benign sense of serenity.

The jig was up one day when he came in, affable yet strangely agitated at the same time. What's up, Abner? "Mr. Lafler, I'm a diagnosed paranoid schizophrenic, and I did not take my medication today".

Okay. That explained a lot. Abner came around a few more times, then I guess he lost interest. As mentioned, he made me rather nervous, yet I was curious enough about him to indulge his presence. I like to think he was just another manifestation of Buddha nature, come to teach me a lesson, or something like that.

5 Components of Physical Fitness

While the definition of physical fitness can be a little complex or unclear and the definition of physical fitness can vary, most government health agencies and exercise scientists agree that there are 5 components of physical fitness related to health. These components provide a fairly accurate representation of how fit and healthy the body is as a whole (total or overall fitness). The 5 components are cardiovascular fitness (also referred to as cardio-respiratory endurance or cardiovascular endurance), muscular strength, muscular endurance, flexibility, and body composition.

Let's take a closer look at these components individually.

1.) Cardiovascular fitness (or cardio-respiratory endurance or cardiovascular endurance)

Of the 5 components, cardiovascular fitness is the cornerstone that creates the pathway to improving your other fitness levels.

Cardiovascular fitness is the efficiency with which the body (the heart and lungs) delivers oxygen and nutrients to the required working muscles and transports waste products from the cells over a sustained period of time. Or to put it another way, it's the ability of your heart and lungs to work together to provide the necessary oxygen and fuel to your body without quickly reaching a high level of fatigue and tiredness.

In our daily lives, we need cardiovascular fitness to handle the physical tasks and all of the "running around" we do.

A common test of cardiovascular fitness usually involves some type of sustained running. But typical examples of physical activities that relate to cardiovascular fitness are jogging, swimming, cycling, brisk or speed walking and any type of aerobic exercises. Aerobic exercise is the best way to improve cardiovascular fitness.

2.) Muscular strength

Muscular strength is the maximum amount of force (weight or heavy resistance) a muscle or muscle group can generate in a single effort to the point that no more repetitions can be done without rest. Muscular strength is quite the opposite of cardiovascular fitness in regards to the fact that cardiovascular fitness is measured over a certain period of time. While on the other hand, muscular strength is measured in one repetition.

In our daily lives, we need modest levels of strength to be able to perform everyday physical tasks like lifting, moving, carrying, etc.

A common test to measure upper body strength is some type of weightlifting exercise, such as the bench press. Anaerobic weightlifting exercises like the bench press, leg press, shoulder press, or bicep curls are examples of the best ways to improve muscular strength.

3.) Muscular endurance

Muscular endurance is the ability of a muscle or group of muscles to perform repeated movements (or to hold a particular position) with less than maximum force for an extended period of time or until muscular fatigue. Or, to put it simplistically, it's how long your muscles can do something before getting too exhausted to finish.

Be careful not to confuse muscular endurance with muscular strength. While they can work together, they are definitely not the same. For many athletes, there may be a need to distinguish between muscular strength and muscular endurance. But for everyday people who want to easily perform their daily routines, are trying to stay healthy and fit, and just want to enjoy physical activities like hiking, biking, or just playing in the park with their children, muscular endurance plays a major role in fitness.

Common testing for muscular endurance can be dynamic (the ability to repeat contractions) or static (the ability to sustain a contraction). Dynamic tests would be to see how many push-ups or sit-ups, for example, a person can complete in a designated amount of time (eg 30 seconds, a minute, or maybe longer). Or, without being timed, the person could do as many repetitions of the exercise as they could until they could not do anymore. An example of a static test would be the flexed-arm hang whereby the performer hangs on a bar until the designated stopping time or until they become too weak to continue hanging.

Muscular endurance can be improved by both aerobic and anaerobic exercises. Some examples would be biking, step machines and elliptical machines.

4.) Flexibility

Flexibility is the ability to move the joints or any group of joints, muscles, ligaments, and tendons through their full, normal range of motion without hindrance, discomfort, or pain.

Flexibility is actually more important to physical fitness than people realize. Not only does flexibility play a big role in performing many daily tasks, but maintaining or even increasing your flexibility is critical to protecting your joints and keeping them healthy. In addition, being flexible contributes to improving your lower back health, reducing the appearance and effects of arthritis, and reducing muscle-tendon injuries.

Not everyone has the same flexibility or flexibility requirements. Your flexibility tells you how limber you are. And, when it comes to testing your flexibility fitness level, the sit-and-reach test is most often used.

Stretching is the best way to improve flexibility. And, most fitness experts recommend a daily routine of static stretches for each joint.

5.) Body composition

Body composition is the percentage of fat in your body compared to your lean body mass (muscles, bones, tendons, ligaments, organs, etc.).

Body composition is a better indicator of your overall fitness condition than body weight. So understand that your total body weight or what you see on your bathroom scale does not tell you how much fat or lean body mass (muscle) you have.

Body composition is useful in helping to determine health risks. Therefore, knowing your body composition and how it relates to your overall fitness level is essential. An optimal ratio of fat mass to lean mass is a clear indicator of good fitness.

Your body composition is a consequence of the extent that you perform the other components of physical fitness. In other words, when you improve the other four components, it will have a positive impact on body composition resulting in less body fat. Alternatively, when you have a high body fat content ratio, you are considered overweight or possibly obese. And, it negatively affects the other fitness components as well as your daily performance, your appearance, and your overall health.

There are several methods that can be used to calculate body composition. The best method is underwater weighing. But due to the expense, this is not practical for the everyday person. Incidentally, if you can go to a university or some other place that is set up to do it, it would be well worth your time to check it out. Therefore, the most common method of determining your body composition is skinfold readings – using skinfold calipers and taking measurements from certain areas of your body.

A regular program involving aerobic exercise and strength training can help you decrease your body fat and increase your muscle mass; and thereby, significantly improving your body composition and general overall health and fitness.

In conclusion, you now know that being fit is not just about being able to bench press a lot of weight, but you also need to know how well you can handle running a mile, for example, and a few other things. The key is that by understanding the 5 components of physical fitness, you'll be better able to assess your fitness level and determine what specific health and fitness goals you'd like to achieve.