BotPower

Until I started following a routine to eat, my gains were minimal. Once I set my eating times to a specific time during the day along with a protein boost, I could see the gains immediately. This sample program is a quick way to get your protein WAY up and generally increase your food intake. But it doesn’t require the traditional sit down 6+ a day to eat 30 chicken breasts and spend all day cooking. I’ve got a full-time job at a corporate office. Cooking isn’t an option. Nor is eating 6+ times a day involving meals with Tupperware and the likes. I need food and I need it fast. Try this program on for size and notice the size you just might see.

And that’s about it. Simple? You will be significantly increasing the protein uptake. Which means you should be increasing that water consumption as well. I’m not a fan of waking up at 1:00am to get more protein and therefore, I did not include anything beyond 10:00pm. I’ve noticed some significant gains from this program. My workouts were hardcore but my nutrition was lacking. By putting my eating times to a set schedule, I felt better during the day and was even more ready to tackle that workout later in the day.

Good luck,

Marc David is a bodybuilder, writer, and author of the the e-book “The
Beginner’s Guide to Fitness and Bodybuilding” (BGFB): What Every Beginner Should
Know but Probably Doesn’t. Marc has written over 20 articles and has been
featured in several health and fitness websites. Marc’s beginner’s guide can be
seen on http://www.beginning-bodybuilding.com

To subscribe to Marc’s free b-weekly e-zine, visit the JustAskMarc website
here: http://www.justaskmarc.com

There is absolutely nothing more frustrating than spending an entire day fishing without catching any fish. I finally discovered this truth after way too many days spent fishing without results. I never really thought about the fishing gear I was using and how that might affect my results. I thought instead about everything else. I changed sides of a lake or I changed lakes all together. I gave up my small boat for a day and tried fishing from the shore instead. I fished in the morning, at noon, and at night. Now I know that the best thing I could have done was make sure I had the right fishing gear for the task.

If you, like me, do not have much knowledge of fishing gear, the best thing to do is inform yourself. I went straight to an outdoors and recreation store that supplied a wide array of fishing gear and a trained staff that talked me through what I needed. Look for a similar store in your area and stop in when you have some free time. You can also gain information on fishing gear online or in magazines. Use whatever resources you need to, just get informed. The transformation of your fishing career is about to take place with nothing but the purchase of proper fishing gear.

Whether you look for gear online, in a magazine, or you talk to someone in a store, it is best to have a basic knowledge of the area you are going to fish in. You will find that there are different kinds of fishing gear for almost every kind of fishing. Fishing in a lake, a stream, or the ocean will probably alter the kind of fishing gear you need. You will need a different kind of pole, line, hook and bait for each kind of location you explore. It should be easy to find information on specific types of fishing gear that are appropriate for different situations. Try talking to fishing friends you have and see what kind of advice they will lend, though remember that no true fisherman will give away all his secrets!

I used to hate fishing because I always ended up without the very thing I wanted: fish. My days of dreading fishing are long gone now. I took the time to learn more about fishing gear and then I bought the gear I needed most. Each fishing trip I’ve taken since then has been nothing but productive and full of fish. Get the right fishing gear and you’ll be catching more fish than you know what to do with!

Hallidae Thomason has become an expert fisher since figuring out the best fishing gear to use. Learn how to transform your fishing experience at www.fishinggearnews.info

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

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

2) Wear flip-flops: You dont want to know what grows on shower floors, but we will tell you anyway. Fungi and Bacteria thrive in damp shower stalls and can cause athlete’s foot. Flip-flops wont keep you fully fungi-free, but it is better than going barefoot.

3) Take two towels: Place one on machines and benches before you sit down to protect yourself from fungi like those that cause jack itch. Use the other to blot sweat off your body.

4) Use your own mat: Try using your own mat buy you can also cover the one you borrow with a clean towel. Otherwise, you could end up with contact dermatitis, a bothersome but rarely serious allergic reaction to such substances as sweat left by someone with a rash.

Must Read: Muscle Building Workout this week for Biceps and Triceps at http://www.weightloss-health.com/arm_muscle_building.htm

5) Change your sweaty shorts: You are more likely to develop a yeast or bacterial infection from leaving them on than from anything else you would encounter at the health club. So shed the shorts right after your workout. If you have post-exercise errands to run and cant shower right away, change into dry underwear and shorts first, then wash up and dry off thoroughly at your opportunity.

Must Read: Women Muscle Building Tips, Programs, Exercise and Workout at http://www.weightloss-health.com/woman%20muscle%20exercise.htm

Random Fact: Taking adequate sleep is must. Resting is equally important. Recommended Sleep hours: 7-8 Hours a day. Learn how to get a sound sleep at http://www.weightloss-health.com/sound_sleep_dreams.htm

About the Author:

Jasdeep: for http://weightloss-health.com/ your complete and most comprehensive family guide on Health.

Look out for highly effective and recommended muscle building programs from the best in this field and a chance to go through muscle building articles directory at Muscle Building Supplement, Tips, Programs, Equipment and Workouts

If you wish to reproduce the above article you are welcome to do so, provided the article is reproduced in its entirety, including this resource box and LIVE link to our website.

Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuiders’ training regimes.

It is useful, therefore, to describe in detail the processes involved in actually doing these exercises. This will help beginners to start out using the correct techniques before moving on to potentially more dangerous heavy weights. If it also helps more experienced lifters to redress some of the little faults that have almost imperceptibly crept in over the years, all the better.

In this article we’ll take a close look at the hammer curl using dumbbells.

MUSCLES TARGETED: brachialis, biceps brachii, brachioradialis

PREPARATION

Grasp two dumbbells using a closed grip.

STARTING POSITION

Stand erect with the feet shoulder width apart, knees slightly flexed.
Place the dumbbells beside the thighs with the elbows fully extended.
Palms should be facing the outer thighs.
Position the upper arms against the sides of the torso.

UPWARD MOVEMENT

Flex the elbow of one arm until the dumbbell is within a few inches of the front deltoid.
Keep the torso erect and the upper arm stationary.
Keep the dumbbell in neutral grip position.
Keep all movements smooth.

DOWNWARD MOVEMENT

Allow the elbow to slowly extend to the starting position.
Keep dumbbell in neutral grip position.
Keep the torso and knees in the same position.
Repeat the same movements with the other arm.
Repeat or finish set.

Richard Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Exercises to learn more about the issues covered in this article.

Everybody knows what fishing is, but fly fishing is not as well known. As the name implies, fly fishing is a method of fishing utilizing an artificial fly. It was developed as a technique for catching trout and has caught on all over the world, becoming a full fledged competitive sport. There are several competitions held all over the world at different times during the year open to anyone who thinks they have mastered this challenging sport.

Fly fishing has proved to be a boon for the tourism industry. Many travel companies now arrange special fly fishing trips all around the world, but especially in North America, Europe, Africa, and Oceania. The countries that are known for having the best places to go fly fishing are the United States, Canada, Mexico, Brazil, Finland, Ireland, Sweden, England, Namibia, Australia, and New Zealand.

People who are planning to go on such a trip should know what they need to take with them. It is necessary to buy fly reels, location-specific fly collections, and accessories like waders, hats, boots or jackets. Travelers should then decide whether or not they want a guide. People who already know how to fly fish may choose to go on an independent fly fishing trip. It is a good idea for beginners to hire a guide who can teach everything there is to know about the sport.

Fly fishing can take years to master, and some people get more enjoyment from the exotic locations they visit than they do from the actual sport. Each and every fly fishing destination offers its own unique charms.

Fly Fishing Trips provides detailed information about fly fishing trips, fly fishing gear, fly fishing knots and more. Fly Fishing Trips is affiliated with Bed And Breakfast Maine.

Drugs can control symptoms, but in severe cases or after a heart attack, surgery may be the only option. Some risk factors you can change and improve upon, but some you cannot. Therefore it is vital that you make all the possible changes to your lifestyle to reduce as many risk factors as possible.

Two of the biggest causes of death in the Western world are heart disease and atherosclerosis. Atherosclerosis clogs up the hearts arteries and is then known as coronary artery disease or heart disease. Heart disease may develop slowly and the first symptom may be a heart attack.

When one or both coronary arteries get blocked by deposits of atheroma, the tissue beyond that blockage no longer receive a healthy blood supply and results in the heart muscle dying due to oxygen starvation. The risk factors for heart disease are the same as those for atherosclerosis. In order to predict your risk factor your doctor will probably ask you questions about your state of health, your exercise routine, check your blood pressure and smoking habits. Some risk factors you can change and improve upon, but some you cannot. Therefore it is vital that you make all the possible changes to your lifestyle to reduce as many risk factors as possible.

The risk factors that you cannot change are: • Genetic inheritances - Heart disease can often run in families and seems to be more common in people originating/living in northern Europe. • Gender - Men under 65 years are more likely than women under 65 years to suffer heart disease. This may be as estrogen gives women protection until menopause, but after menopause they are as equally at risk as men. • Ethnicity - Certain ethnic groups have indicated a higher risk of suffering from heart disease. • Age - Heart disease is more common with increasing age. • Diabetes - Diabetics are more at risk of developing heart disease or suffering a stroke. Controlling glucose levels will lessen the risk, but it is especially important to control other risk factors too.

Risk factors that you can change are: • Smoking - Between 30 and 40 per cent of deaths from coronary artery disease can be linked to smoking, therefore the more you smoke, the higher the risk. With smoking there is no safe level, not even one cigarette a day. After giving up smoking, the risk factor of heart disease does significantly decrease, but it can take up to 20 years to reach the level of a nonsmoker. • High blood pressure - Managing your high blood pressure can reduce your level of risk, although it will always remain higher than someone with normal blood pressure. Hypertension increases your risk of heart disease. • High cholesterol levels - Doctors agree that there is a link between high levels of cholesterol in the blood and heart disease. • Obesity - Being overweight definitely affects the health of your heart and the risk of heart disease is three times more than a person of a healthy weight. • Inactivity - Participating in regular physical exercise will reduce the risk of developing heart disease quite dramatically.

In the early stages of heart disease there may be no symptoms, until the later stages. The first symptom in the later stages is usually chest pains or possible heart attack. Some people develop arrhythmia and suffer from dizziness and heart palpitations. Drugs can control symptoms, but in severe cases or after a heart attack, surgery may be the only option.

Michael Russell Your Independent guide to Heart Disease

When you are just about to start to play cricket it’s not always straightforward to decide what you should buy. If you go into a sportswear equipment store and ask them what you need, you will in all probability end up getting a great quantity of equipment. So, it is best to fathom what you may want ahead of you going shopping. That way you are considerably more likely to obtain what you need, as opposed to what the shop owner thinks you require. Click here to find great deals on cricket equipment and accessories.

Below, is essentially a comprehensive cricket equipment list, you do not have to get all the items on this list, as several organisations will loan you gear especially at junior level:

Cricket whites, cricket bats, balls, helmets, gloves, batting (wicket keeping) inner gloves, wicket keeping gloves, batting pads, wicket keeping pads, box, chest pad, arm guard, inner thigh pad, cricket boots (bowling boots; batting boots), box (groin guard), stumps and bails.

For most cricket games you participate in you will require to have your very own set of whites. Cricket whites include white cricket trousers and cricket shirt. Make sure that you purchase an excellent pair of cricket trousers as well as a nice white cricket shirt & jumper as it can turn pretty cold if you are standing out on the field for a substantial long time especially if plan to play in England (the start and end of the season are the coldest).

If you can not rent equipment from your club the other most crucial items of equipment are a cricket bat & box. A good quality cricket bat is crucial if you want to score a lot of runs & is a very special piece of equipment, therefore spend a great deal of time picking your bat, ideally you would be advised to go to a store & try one out before you buy so you know how it feels to play with. (Once you know what you want you can often purchase bats on the Web cheaper). You need a good box to guard your groin from the ball, as getting hit down below’ is particularly painful, so investing in a good box before you start is a clear must - you can not play cricket without one.

John C. Maxwell is back again in Thinking for a Change: 11 Ways Highly Successful People Approach Life and Work to add to his more than 30 previous titles with his encouraging tone and down-to-earth writing style. As usual he offers a very simple premise: “To do well in life, we must first think well.” This certainly is not a new premise. In fact, it’s been around for years, and we’ve heard it paraphrased by dozens of authors of note. However, as usual, Maxwell simplifies, clarifies, and guides his readers on the journey of mastering “good thinking” to achieve their personal and professional potential. Through his extensive research over the years he has found that “successful people think differently than unsuccessful people.”

The author details the impact and practical value of 11 kinds of thinking:

• Big-Picture Thinking
• Focused Thinking
• Creative Thinking
• Realistic Thinking
• Strategic Thinking
• Possibility Thinking
• Reflective Thinking
• Popular Thinking
• Shared Thinking
• Unselfish Thinking

and

• Bottom-Line Thinking

Maxwell suggests that his readers scrutinize each chapter dedicated to the various types of thinking. He then provides you the opportunity to evaluate yourself at the end of each chapter by answering the thinking question. He finally provides action steps to implement the kind of successful thinking described in each chapter.

Useful tips characterize the author’s surprisingly concrete lessons. The step-by-step format is bolstered by relevant inspirational quotes, personal insights and high-profile anecdotal evidence about the likes of Priscilla Presley, George Lucas and George Washington Carver. Maxwell presents countless examples, but what makes them so relevant is that they’re all based on real companies and individuals.

Ending each chapter, emphasizing the discipline needed to think your way to the top, are exercises designed to evaluate and increase your personal progress in each area.

Thinking for a Change is written for the general business market for which the author offers useful thinking methods to incorporate into your days, weeks, months and years to improve your effectiveness.

More than 100 business book reviews written by Harry K. Jones are available at http://www.AchieveMax.com/books/.

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Harry K. Jones is a professional speaker and consultant for AchieveMax^®, Inc., a firm specializing in custom-designed keynote presentations, seminars, and consulting services. Harry has made presentations ranging from leadership to employee retention and time management to stress management for a number of industries, including education, financial, government, healthcare, hospitality, and manufacturing. He can be reached at 800-886-2MAX or by visiting http://www.AchieveMax.com.

Dawn Josephson, author of 14 books, has written a fantastic author resource with her latest book Putting it on Paper - The ground rules for creating promotional pieces that sell books. This book discusses the development and use of contents within a media kit, and other marketing materials. From cover letters, press releases, book reviews, bios, sell and catalog sheets to articles - Dawn covers it all.

Each chapter concludes with two brief, but very helpful sections. ‘Frequently Asked Questions’ is an essential ingredient to this well-rounded book because it touches on creativity and exceptions to the rule. Her section ‘Key Points’ acts as a summery to the main ideas within the chapter.

There are many excellent samples of actual promotional pieces, which give authors a variety of choices and ideas to use in creating the content for their own marketing materials. The samples are also precluded with notes on the construction of the piece so that the reader can fully understand the purpose of each opening, paragraph or by-line. Dawn shows many ways to tweak text for each piece and then closes with how to present promotional materials to various markets.

I really enjoyed the thought provoking quotes she used throughout the book and felt Putting it on Paper was quite inspirational. As an author who has spent a year of intensive marketing research and hands on application, I can say that several of Dawn’s tips are unique and I cannot wait to try them. The information on multiple press releases, mock book reviews and catalog sheets were particularly helpful for my own applications.

I highly recommend this useful book to any author who is facing book promotion. Putting it on Paper will certainly help authors get noticed.

ISBN#: 0974496618
Publisher: Ground Rules Press
Author: Dawn Josephson

~ Lillian Brummet - Book Reviewer - Co-author of the book Trash Talk, a guide for anyone concerned about his or her impact on the environment - Author of Towards Understanding, a book of poetry. (www.sunshinecable.com/~drumit)

Everything an individual or company does or produces
contributes to its reputation. Reputation is an intangible
asset, but a very important one. In some ways it is even
better than having money in the bank, but not as easily
quantified.

A good reputation is its own advertising and quality seal.
It can engender loyalty in customers that can cross several
generations and time zones. A good reputation can bring in
more customers in the good times, and be a protective buffer
in the bad times.

The author has delineated what he calls the, “18 Immutable
Laws of Corporate Reputation.” This book holistically
deals with the topic of reputation management in three
parts: establishing a good reputation, keeping that good
reputation and repairing a damaged reputation.

Law One: Maximize Your Most Powerful Asset

Reputation is an intangible asset yet it is arguably the
most valuable asset to manage and maximize. A good
reputation can attract and keep customers, investors,
and employees. Because of this, a good reputation is like
a reservoir of good will (towards the company) to help
it weather bear markets, scandals, or natural crises.
Conversely, a lost or damaged name can scar a company
and provoke boycotts or drive off new capital.

Law Two: Know Thyself - Measure Your Reputation

Before you can manage your reputation you must first
measure it and keep score. Measuring reputation is
easily done through standard public opinion or market
studies; but as each corporation has different
stakeholders (target markets, shareholders, etc.) it is
necessary to customize. Less than half of corporations
have custom research programs. There are no clear
methodologies so it is important to identify the
stakeholders (from local to global) and the relevant
attributes or quantities to be measured: the same
company may rank differently in different surveys/studies.

Law Three: Learn to Play to Many Audiences

No company is an island. Everyone has opinion on
everything. You can never please everybody.
Stakeholders are everybody involved with the
corporation. The group is as diverse as: customers,
employees, investors, market analysts, shareholders,
government, special interest groups, local communities,
retirees, etc. Know who are important and play to them.
It is helpful to think of stakeholders in terms of a
hierarchy or, graphically, as a pyramid with the most
influential at the peak and others following in descending
order. However, it is important to keep in mind that
stakeholder influence is a dynamic relationship and the
same model or model is not necessarily applicable to other
markets/locales.

Law Four: Live Your Values and Ethics

Studies of America’s largest companies show that a strong
reputation for moral and ethical conduct performed better
financially in terms of their returns on investment and
equity, and their sales and profit growth. One study
cites that on average the excess value beyond
shareholders’ investments comes up to $10.6 billion more
than companies without a clear code of ethics and
supporting behavior.

Law Five: Be a Model Citizen

At Timberland, social responsibility is an integral part
of the company’s identity and is a significant component
of its reputation. Aside from activities like monitoring
their contractor’s overseas facilities, improving energy
efficiency at facilities, and minimizing chemical wastes;
they encourage volunteering for community service by
considering it as paid leave.

Law Six: Convey a Compelling Corporate Vision

What is this corporation trying to do? That is the
question answered by the Corporate Vision and the guiding
principle of its leaders and personified by the CEO.
The vision and the leaders motivate the stakeholders,
who in turn have enormous impact on reputation.

Law Seven: Create Emotional Appeal

Emotional appeal is difficult to quantify or define; but
it is what engenders passionate customer loyalty and
strengthens reputations. It is mostly shaped by the sum
of people’s long-term interactions with the company’s
employees, products, services, and even advertisements.

Establishing emotional appeal is more than just satisfying
customers. It is also about getting the customer to
identify happiness or contentment with the product. In the
fast paced electronic world it is also helped by a
personal touch or special treatment.

Law Eight: Recognize Your Shortcomings

Examine your reputation and assess if your current business
practices still build that reputation. Only by first
recognizing discrepancies and problems can you take steps
to fix them. The sooner you come clean, the sooner you can
fix them and do “damage control” before it reaches a
crisis situation.

Law Nine: Stay Vigilant

Damages to reputation can happen suddenly and over time.
Managers must be vigilant and act quickly on either
instance because both can be equally damaging and have
long-term effects. Someone should always be watching…
and thinking. In the age of the Internet even local news
can be known globally in minutes. But not all news is
true news. A sudden or instinctive and unconsidered
response (like an inadvertent admission of guilt with
an apology) is just as potentially damaging as doing
nothing in the hope a situation will abate.

Law Ten: Make Your Employees Your Reputation Champions

Employees are the first direct contact between a
corporation and its customers. Naturally, employee
behavior has a large impact on the company’s reputation
both on and off the job, from how they service the
customer to how they talk about the corporation with
friends, relatives, etc.

Law Eleven: Control the Internet Before It Controls You

The World Wide Web is an extraordinary tool and can be a
boon or bane to your reputation. The World Wide Web has
no regulatory body to separate the truth from the lies.
It is estimated over 730 million people are able to
interact with each other - by 2006 it could be over 1
billion.

Surprisingly, a survey by Hill & Knowlton and Chief
Executive Magazine found 16% of companies monitor the
Internet closely, 39% check it periodically, and 43%
don’t bother.

Law Twelve: Speak with a Single Voice

Corporations allocate major funding towards building
their brand. As a corporation grows and diversifies its
products, there is a tendency to stray from the
corporate brand. The result of this is weakening of
the corporate brand and weakening of their reputation.
A startling example comes from IBM, which in 1993 had
more than 800 different logos!

Law Thirteen: Beware the Dangers of Reputation Rub-off

There is a saying that goes, “Birds of the same feather
flock together.” When two or more corporations enter
into a partnership or work together; their reputations
may be attributed to each other. Sometimes this is
desirable and is intentional. It is important to keep
in mind the intention doesn’t necessarily translate
to the desired effect.

Law Fourteen: Manage Crises with Finesse

No one and no corporation is immune from crises. Crises
can be in due to corporate transgressions, natural
calamities, malicious intent, a private remark taken
out of context, etc. The most critical period to
reputation damage control happens in the first few days.
It is the tendency of companies to go quiet. This is a
mistake because critics will quickly use the time to
give their worst-case scenario and put out a negative
spin. The corporation should quickly gather all the
facts then make a public statement. The first statements
must be swift and sure. A mistake at this time will
taint all other succeeding statements. Customers and/or
the public need to be assured the right and responsible
action is being taken.

Law Fifteen: Fix It Right the First Time

There are many ways a company can try to fix its
reputation. Some companies may try put on a fresh
image by reinventing themselves with a refocused
vision or business restructuring. Other companies
will try reworking an old formula. Others still will
be working against their successful, dated reputation
that actually holds them back from making a more
contemporary image. But it is not enough to want the
change. The leader is key. The leader has to be dynamic
and focused to guide the company along the new way and
against old habits or instincts.

Law Sixteen: Never Underestimate the Public’s Cynicism

People have become more wary of companies. Claims and
statements are normally met with skepticism. Debacles
like Enron have worsened the loss of confidence Better
communications is key to improving relationships. One
company’s standard “no comment” response affirmed the
public’s belief of their guilt. A better relationship
could mean winning concessions for the company’s
interests with favorable legislature or more community
support.

Law Seventeen: Remember - Being Defensive Is Offensive

People appreciate forthrightness and contrition. Being
defensive is more likely to offend them. The public

needs to hear an apology and needs to know what is being
done to end the crisis. Often the best way to diffuse a
crisis is with a timely and sincere apology.

Law Eighteen: If All Else Fails, Change Your Name

Sometimes the best way to get rid of a bad reputation is
to build a new one with a new name. But name changes
shouldn’t be entered into lightly. The large expense aside,
a name change is confusing and causes loss of brand equity.
You could lose all the good, and you’re not guaranteed to
be free of the bad. At the very least, a new name opens
the possibility of people willing to hear a new message.

By: Regine P. Azurin and Yvette Pantilla
Regine Azurin is the President of BusinessSummaries.com, a
company that provides business book summaries of the latest
bestsellers for busy executives and entrepreneurs.

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