Hi Erin,

I see that you lost 2 pounds this week — you are focused on better food choices wherever you go.

A bag of carrots provides a lot of fiber and beta-carotene, but you said it didn’t fill you up!

Yes, it is a difference sense of satiety than say, a bag of candy. Just think of all the worse snacks you may have eaten! The frozen banana was a creative dessert choice! Your low-calorie, low-fat eating on some days gives you room to have fun foods on other days — such as the pizza. You handled it well.

I am glad you feel comfortable mentioning your struggle with depression. Many readers can relate.

Continue to plan activities with others, exercise when you really don’t want to, and make good food choices. As they say, fake it til you make it!

Baking christmas cookies! Sounds like you are prepared to handle it well. Here are a few tips for our readers to reduce the urge to nibble too much while baking.
Chew gum while baking
Eat three basic meals, so at least you are not hungry.
Only allow yourself 2 of each cookie. (One is never enough!)
Put the cookies away as soon as they are cooled. Don’t let them sit around to be gobbled.
Take an extra walk!

Let us know how it goes!

Sharon

Armand’s Reply

Erin,

Sounds like you had a busy week with lots of things going on that took you out of your regular routine. I am glad that you at least did a lot of walking with your friends and family. Walking is a great activity that a family can do together; it accomplishes several things at once — shopping, socializing, sightseeing, and (above all) good exercise.

However, to see significant benefits, Erin, you need to perform the structured exercise sessions as well. These high quality sessions will not only lead to enhanced fitness but will also maximize your caloric expenditure and give you a nice psychological boost, making you feel better in general.

Line dancing, I’m sure, was a lot of fun for you as usual. I’ve tried it myself and even though I’m not too coordinated, I enjoyed the activity.

As I’ve said before, enjoyment is key to compliance. You will keep doing the activities you get the most satisfaction from.

For this coming week, try to get in at least three solid cardio sessions, separate from your recreational activities. If you did three solid sessions on the treadmill combined with one night of line dancing and one casual stroll outside with a friend, that would be terrific.

As always, make sure you end your workouts with your stretches — have you been doing them?

Good luck.

Armand

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Monday was hectic, and Tuesday I had a meeting which ended up lasting from 7 to 9:30 p.m. I didn’t get home early enough either day to go work out. I left from work directly to go to Calistoga for the next few days. Lots of walking and window shopping. I met my mother there, and we had mud baths and massages on Thursday and did more shopping.

On Friday, I took off from work and ended up at one of the junior colleges and wandered around looking for something I never found, but all was closed due to the holiday. Sigh. Such timing I have. Saturday and Sunday my boyfriend’s parents were in town and we wandered around aimlessly and walked to dinner. (You would be proud Sharon — I had chicken, veggies, salad and a diet Coke.)

Today we went to the Jelly Belly factory and took a tour. At least these are non-fat. Eating 5 or 10 jelly bellys is only 30 to 40 calories. They have their own flavor so you don’t need huge amounts. So that’s been my week. Not at home and busy. I’m down to 204 and still dropping.

I’m hoping to be around more next week and at home so I can use the work out equipment, but I’ve done a lot of walking this week. The depression has definitely been hard on me this week, I’m thinking I may need an increased in my dosage. Very hard on me Wednesday through Friday, hard to be active or even social. I am trying for exercise though. Appetite isn’t all that big though. I am trying for healthy though.

Armand, this has been a busy week for me. I did no cardio this week. However, I have been busy and a lot of walking has been required. I did at least half an hour every day since Tuesday.

I’ll try for Tuesday, Wednesday and Thursday this week. Next Saturday, I am meeting my family to bake cookies for the day. Usually the smell of that many cookies prevents me from really eating them. An occasional piece or two, but it’s been pretty low compared to my younger days. It’s a busy day, and I’m always exhausted afterwards.

Sharon, I have no clue where my diet info is. I kept track of it, but can’t find it now that I’m writing. If I find it, I’ll forward it on tomorrow. But I can say one day I ate a whole bag of baby carrots for a snack. They just don’t fill you up, I hate to say.

My lunches have mainly been frozen lunches that are only 5 gm fat. My one downfall this week was pizza for dinner Friday night and Saturday for lunch. Until dinner Friday, I had only had 7 gm of fat, so the rest of the day I was very good. Saturday for dessert was a frozen banana with chocolate and nuts. Much better than a sundae would have been.

So there’s the week for me. It’s better. Only alcohol once and 2 real Cokes. One dessert. I’ll let you know how things go next week.

Hope you had a good holiday.

Erin

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“There are salesmen and there are very successful salesmen. Those who are very good have superior persuasive skills, are usually very intelligent, have an uncanny ability to adapt and think on their feet, and are able to dig down deep to inspire and motivate themselves. Brian is another of my picks to go very far in this game.”

(The other person I picked was Shii Ann, so I clearly do not know what I’m talking about.)

Here’s what he said to the cameras, “I’ve got a very subtle form of leadership. It’s very low-key, very understated. I know exactly what’s going on. For an hour or two I didn’t last night, but most of the time I do. I know there’s some cattiness involved with the girls. I know that Shii Ann isn’t too happy with her tribe. We’ll see if I can use her as part of my kingdom. I’m not sure, yet.”

Brian and Shii Ann have a very candid conversation. He wants her to vote with Chuay Gahn against Penny. And she lays it all out, pure and honest, “You know what I’m saying? I’ve got two people who really trust me and I’m about to break their trust.”

“I know some of your best instincts are usually your first instincts,” Brian says.

“And my first instincts are to go with you, but the thing is, Ken makes a good argument.”

“You’ve got a new family. Just remember that. And you can feel it. I mean, Clay loves you, Helen loves you, Ted loves you, we all love you. And we’ll all have fun.”

Brian, if he realizes it or not, is a master at persuasion. As a hypnotist, I’ve learned to really choose my words carefully when communicating with a person’s subconscious. Let’s look at what Brian just did with Shii Ann.

He knows that Shii Ann is a strong person, someone that isn’t easily manipulated. He knows this because of how she recognized Penny’s manipulative behavior. So, instead of telling her what to think, he’s going to reword things so that Shii Ann herself does the thinking. “… your best instincts are your first instincts.”

He knows that she didn’t have a family over at Sook Jai, that she felt totally ostracized. And he knows that she makes decisions based on her feelings (earlier words Shii Ann has used – torture, happy, breathing, alive).

Earlier she said, “When I got here, it was like breathing for the first time. Or just, it just felt so good to make friends. It felt so nice to just meet new people who didn’t judge you.”

Notice all the “feels” and “felts” and the desire to be included, to be a part of a family. As a salesperson, Brian is trained (or just does it naturally) to pick up on a person’s key phrases and feed these back to them. “You’ve got a new family. Just remember that. And you can feel it.”

Shii Ann was ostracized. The black sheep of the family. No one truly accepted her and her first 18 days were just torture – no pleasure, whatsoever. So what did Brian end with? “Clay loves you, Helen loves you, Ted loves you, we all love you. And we’ll all have fun.”

So now, Shii Ann FEELS loved. She’s a part of a family that’s fun and non-judgmental. She’s accepted and appreciated. And she comes to this conclusion all on her own, as Brian said, “And you can feel it.”

Pretty interesting, isn’t it, how powerful a few simple sentences can be? Brian is good. I enjoy watching him work.

To the cameras, Shii Ann says, “I told Chuay Gahn I’m on board. I told them to their face – I’m on board. I’m working a deal.”

Pedaling dynamics.The actual biomechanics of pedaling is so intricate that its precise implementation will distract and confuse even the most avid cyclists. Also, the exact triggering of each leg muscle as it extends, rotates or abducts happens so quickly within the pedal rotation that physical awareness of most muscle implementation is difficult. However, the breakdown ofmuscle triggering and recruitment can be simplified.

Think of the cycle crank asthe face of a clock. Now consider the effective range of the following muscle groups and how they apply to the hours of this clock.

1.Quadriceps — Rectus femoralis (11:00 to 3:00);Vastus medialis (4:00 to 10:00);Vastus intermedius;Vastus lateralis

2.Calves — Soleus (5:00 to 1:00);Gastrocnemius (9:00 to 2:00)

3.Anterior shin — Tibalis anterior (6:00 to 11:00)

4.Hamstrings –Biceps femoris (7:00 to 2:00);Semitendinosus;Semimembranosus

5.Gluteus –(11:00 to 4:00)

What riders should feel.Strength and endurance are only part of the cycling story. The real key to cycling is efficiency. Therefore, it is imperative that all instructors engage the participants to “feel” each degree of the pedal stroke periodically throughout the class. To use a term from sports psychology, have them “be the bike.”

Rather than paying attention to the particular muscle groups thataid in crank rotation, pay attention to what is actually felt while indoor cycling. Since indoor cycles are direct drive (with a few exceptions) and use a flywheel, what is feltduring indoor cyclingis somewhat different than what is felt while “true cycling.”

The flywheel has the ability to pull the feet through portions of the crank rotation, where muscle groups have little or no effective use. Considering this, riders will feel their gluteus working from11:00 to 1:00; quadricepsfrom1:00 to 5:00; calves from5:00 to 7:00; andhamstrings and hip flexorsfrom7:00 to 11:00.

This can be simplified with the following:

1. Downward arc uses the”quads” (power rotation).

2.The toe dragsalong the bottom with the”calves” (transition between efficient working angles).

3.The upward arc uses the “hams” (off power rotation).

4.The leg glides over the top by releasing all previously used muscle groups and engaging the “gluteus” to start over(commute to power).

The recruitment of muscle groups in pedal rotation can be broken into parts, but the actual assignment of muscle groups in rotation of the crank does not have segments that should be felt individually.The initiation of muscle use merges with active muscles, and then usefades away. Also,beginning cycling students and/or students working at lower resistance and RPM levels won’t feel gluteus recruitment. To feel this recruitment, resistance must be higher than moderate.

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Why is Natural HGH a great purchase?

Due to the fact that they are easy to buy and easy to use, as well as the fact that they work reliably, Natural HGH products are a good buy for educated consumers; you can get these product at the many Internet outlets available which often offer deep discounts off the regular price of Natural HGH products. The products are available in powder, pill or spray formulas and, these Natural HGH products exhibit fewer side effects than their synthetically produced counterparts. You can also get HGH in capsule or tablet form; it is so easy to take Natural HGH supplements even in homoeopathic HGH supplements, you guarantee that your body will absorb it in small quantities over a long time. Therefore, natural HGH supplements are a good idea for many people as they may reverse or revive the body’s ability to cope with stress, to improve physical performance and to increase overall stamina and vigor. In addition to the information set out above, you should know that while Natural HGH therapy may work less quickly than synthetic HGH boosters, it demonstrates safer results than synthetic boosters. So, for triggering the improved results of hormonal balance, both consumers and doctors recommend that you take Natural HGH products because they have used and tested the reliability of the product especially regarding its being the safest HGH product booster for the human growth hormone.

Following a thorough instructional session on the concept of exercise intensity, and the proper mechanics of monitoring both target heart rate and perceived exertion, individuals measure and record heart rate, and assess and record their rating of perceived exertion. In addition, the mode and duration is also recorded. Individuals are instructed to adjust the external demand of the exercise (e.g., speed, grade, etc.) so that they perceive the workout to be challenging, but not overwhelming. On the original Borg Scale, for example, this perception may be equivalent to a rating between 11 and 13 or “fairly light to somewhat hard” for a novice, or to a rating of 15 to 17 or “hard to very hard” for an elite and genetically gifted endurance athlete.

Perhaps the key element to successfully developing a PTHRR is for individuals to be consistent and accurate with their perceived exertion terminology. Using their own terminology is acceptable, provided that they are consistent in expressing their perception of exertion. For example, if someone chooses to use the term “tough,” that term should consistently reflect the same perceived exertion over a series of workouts.

The ultimate outcome of this process is that individuals will, through their own involvement, monitoring and adjustments, determine the heart-rate range that consistently results in a workout intensity best suited to their fitness profile and goals.

Finally, it is important that the instructor emphasize to their clients the most important exertional cues to monitor.

Specifically, individuals should be monitoring the degree of their breathing effort and muscular sensations. As a general guideline, individuals should notice elevated breathing that is not excessively labored (such as during hyperventilation), while their exercising muscles should feel warm without feeling exhausted or painful.

It is interesting to note that the resultant PTHRR is often significantly different, in either direction, from the standard textbook THR of 50 percent to 80 percent, or 60 percent to 90 percent predicted maximal heart rate. In fact, a controlled study is warranted to analyze the correlations and differences between standard THRs and PTHRRs across various demographics, health and physical fitness profiles.

“This type of programming gives members a bang for their buck; they see measurable results for the first time in group exercise. For years, there was no way to measure results. We’d crowd 60 people into a room, put on good music, have them follow our lead, then they’d leave. Sports training is the long overdue programming answer that truly accommodates men and isn’t partial to wearing a certain type of apparel.”

The trend for health clubs to offer sports instruction has also spurned concern about the quality of instruction and safety of the classes. Chicago attorney Frances Krasnow specializes in health club law, and says it’s not likely anyone would sustain injuries through off-the-premise health club activities any more than participating in sports or even at home.

“If anything, injuries would be reduced because of precautions taken by health clubs,” Krasnow says. These precautions include hiring expert instructors to teach specialty clinics.

“Just like in a usual group fitness class, a good sports instructor has a professional obligation to use teaching progressions, making it easy to learn a new sport or activity,” says McPherson. “If you’re looking for a club or studio that offers outdoor sports, lessons and specialty classes involving a high skill level, make sure you verify the instructor’s certification.”

A group of researchers, led by Joseph F. Holson, Ph.D., of the WIL Research Laboratory in Ashland, Ohio, evaluated 13 human and 25 animal studies on arsenic toxicity. Their review, published in the July issue of the journal Teratology, found that there were no reliable data to demonstrate the association of arsenic exposure with birth defects, such as spina bifida, in humans.

Their review, which evaluated fetal effects and maternal toxicity, also failed to find any clear relationship between oral or inhalational (breathing) arsenic exposure and adverse pregnancy outcomes in mice, rats and rabbits. The few studies that revealed adverse effects were flawed by poor experimental design or irrelevant route of exposure (injection directly into the blood or abdominal cavity), making them inappropriate for the evaluation of human risk.

Since the authors found no real evidence to incriminate arsenic as a cause of birth defects in humans, they designed a new study using these three sensitive animal species: mice, rats and rabbits. Researchers administered arsenic to pregnant study animals by several routes: single oral dose early in pregnancy, repeated oral doses and repetitive inhalation exposures. These routes are relevant to human exposure.

The researchers found no significant fetal/newborn toxicity at doses that were not also severely toxic to the mothers. These toxic effects resulted in reduced birthweights and pregnancy loss, but there were no neural tube defects produced in any of the offspring via oral or inhalation exposure.

A 10-member peer-review committee reviewed this study before publication; four committee members were also members of the U.S. Environmental Protection Agency. Their conclusion was the same as the authors’ conclusion: “The results indicate that inorganic arsenic exposure is not likely to increase the risk of malformations or other ? toxicity in developing humans under typical exposure scenarios that do not imperil the pregnant woman’s life.”

There is no question that high or occupational levels of arsenic exposure are a potential risk to pregnant women, their unborn children and other humans. This paper however, shows that the low levels of arsenic to which people are sometimes exposed does not put them or their unborn children at any unsafe level of risk.

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So what can you do to deal with this reality? Approach the issue of obtaining a merchant account as though you were applying for a loan: Be professional, and be prepared. This can go a long way to reducing the demands placed on you. If you convince the financial institution that you are a lower risk, it can help substantially.

First, provide the institution with your business plan, income statements, company history and other essential background information about your on-line store when applying for a merchant account. Don’t approach the issue lightly.

Second, it can be worthwhile to seek out staff at the institution who are familiar with the Internet and E-commerce. Financial institutions recognize that they have a huge challenge on their hands in educating all of their staff about E-commerce, and acknowledge that there are some people who just aren’t up to scratch with regard to the Internet.

You may end up with a better arrangement if you deal with someone who is in the know, and who can more realistically assess the risk of doing business with you.

Third, shop around. You may find that if you approach several different financial institutions, you can reduce what you will pay for each transaction and the collateral required by a very significant degree. Some financial institutions are aggressively interested in the small-business marketplace, and are willing to share the risk.

Fourth, be aware of alternatives to applying for your own merchant account, but understand that you will pay even more to use them compared with what financial institutions may offer you. These organizations will set you up so that you can accept credit card orders on-line without having to obtain a merchant account.

Obtaining merchant status is frustrating and not necessarily easy.

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One typical problem was expressed by an entrepreneur in an E-mail message: “We are a small business doing business on the Web and find the Canadian banks . . . tend to be the major hurdle in [electronic commerce].” The person wrote that banks “want us to put up collateral before they will let us set up an account with them. Even with collateral, they want to take almost 5 per cent of my business.”

I encounter this situation often: people plan to set up an on-line store, only to see their hopes dashed by financial institutions that demand a fairly large chunk of each credit card transaction, or that want a big deposit up front.

This isn’t necessarily a situation of “big bad banks” working against entrepreneurs. Financial institutions are faced with a situation that entails much higher risk than with a retail store, where people present credit cards in person. Given the higher risk, it is only natural that they demand more of the merchant.

An Internet-based credit card transaction fits within the “card-not-present” or “mail order telephone order” (MOTO) risk category used by financial institutions for more than 20 years. They have long required more collateral and higher transaction rates from MOTO accounts, given the absence of demonstrable physical proof of the credit card used.

Quite simply, in a retail store, there is physical proof of the transaction: Individuals cannot later say they didn’t use the card (unless they can prove it was stolen or lost). This isn’t the case with an Internet, mail or telephone order transaction.

So financial institutions consider a MOTO transaction to be of higher risk. If customers state they have not made a charge that appears on their statement, the transaction is charged back to the merchant. That’s the nature of a MOTO account.

Therein lies the risk: The financial institution may find itself with a whole bunch of chargebacks that get passed on to the on-line store. And if that store suddenly goes out of business, as some do, the financial institution will be left holding the bag for those chargebacks.

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