4 Tips For Smoking Cessation

Tip 1: Rise above the cravings
Imagine the cigarettes as crutches. Youíve always had these crutches to lean on and soon, it becomes impossible to walk without them. The important thing to learn is that as soon as you walk on your feet again, theyíll quickly regain strength. It may be a little known fact, but about half of what a smoker inhales from his cigarette is pure air. The next time youíre hit with a craving, take some deep breaths and relax. You will soon be able to rise above the craving, feel refreshed, and move on.
Tip 2: All the reasons to quit
Why do you want to quit? Do you have children? Do you want to live to see your grandchildren? Are you sick of the smell? Whatever your reasons are, write them down. Keep a daily journal of how you feel and in the very first entry list in bold letters every reason you have for quitting. List things like health reasons, expense, inconvenience, bad breath, or other reasons and make the list as long as possible. Also be sure to list how you WILL feel when youíve kicked the habit.
Tip 3: The good, the bad and the ugly
After you complete your lists of reasons you want to quit and how youíll feel after youíve quit, make a list of the consequences of not quitting. Have other smokers in your family gotten cancer? Have they died? Do they have to speak through a hole in their neck? Will you be unable to pay off debt because youíre always buying cigarettes? Whatever you consequences, be sure to list all of them. As above, be sure to list the consequences (good consequences, of course) of quitting. Keep them to look forward to.
Tip 4: Break time!
Most smokers agree: a cigarette is a break. When quitting, give yourself breaks, but do something. Go for walk, eat a piece of fruit or drink some juice. This is critical because the body will be going through changes expelling all the accumulated poisons. The fruit will aid this process in many ways.

4 Things Cause Sciatica… What’s Causing Your Pain?

If youíre reading this article, itís a good bet that you have a radiating pain running down the back of your leg that just wonít go away. If what Iím about to tell you sounds familiar, donít worry, help is on the way.
I guarantee you that what you are about to read will likely be far different than what you have read or heard anywhere else!
First, let me tell you why todayís traditional treatment methods for sciatic nerve pain just flat out miss the boat. The medical community is so conditioned and focused on treating only the symptoms and trying to get in as many patients a day as possible, that many people are misdiagnosed and/or mistreated.
In order to get rid of your sciatica you must first know what is causing your pain… there are 4 conditions that can cause sciatica.
The pain is simply caused by pressure being placed on the sciatic nerve and there are primarily four things that can create this… you may have one or more of the following:
Condition #1 – Piriformis Syndrome
The most common cause of sciatic pain and is created when pressure is placed on the sciatic nerve by the piriformis muscle. Muscle imbalances pull the hip joints and pelvis out of place and this changes the positioning of the piriformis muscle, which then places pressure on the sciatic nerve. Whatever the case, muscle imbalances will cause major problems and are the underlying cause of sciatica due to piriformis syndrome.
Condition #2 – Herniated Discs
Pressure caused by a herniated or bulging disc. A herniation is when a disc protrudes out from between the vertebrae and this can either be caused by an event like a car accident, or, by months or years of uneven pressure due to muscle imbalances. This can sometimes cause sciatic pain, but it is also important to note that many people with herniated discs donít even experience pain or symptoms, and many donít know they have the condition.
Condition #3 – Spinal Stenosis
Pressure caused by spinal stenosis, which is a decrease in the space between the vertebrae. This is primarily caused by uneven pressure and compression due to muscle imbalances.
Condition #4 – Isthmic Spondylolisthesis
Pressure caused by Isthmic spondylolisthesis which is simply when a vertebrae slips or moves… this can sometimes pinch the sciatic nerve but often times people who have this condition donít have any sciatic pain, symptoms, or even know they have it!
As you can see, there is a trend here…
In Nearly Every Case Of Sciatica, Muscle Imbalances Are The Primary Cause Of The Pressure Being Placed On The Sciatic Nerve…
If you are not sure which one of the four is causing your sciatica, I recommend you start with the basics. Most cases of sciatic pain are caused by muscle imbalances so if you begin to work on correcting any muscle imbalances you have, you should start to see improvement right away…. and likely eliminate your sciatic pain in a few weeks or less!
There are several self assessments you can perform to help identify which specific muscle imbalances you have and these are covered in our Lose the Back Pain System, along with step-by-step instructions on what to do to eliminate your imbalances and sciatic nerve pain…
Sciatica comes about either due to a traumatic event, muscle imbalances, or a combination of both…
The event scenario is most likely the catalyst for sudden onset of sciatic pain. So what happensÖ when there is undue stress on the Piriformis muscle that stress causes it to go into spasm and then you have pain due to the Piriformis muscle putting pressure on the sciatic nerve.
In most cases, people go to physical therapy or minimize their physical activity to break the pain ñ spasm cycle and in most cases your symptoms subside. HoweverÖthe event will also set you up for a lifetime of sciatic pain if the Piriformis muscle does not recover 100% in both strength and flexibility.
When you have an injury to a muscle, both strength and flexibility are compromised, and if your recovery ends before strength and flexibility return, you will never be 100% and will likely struggle with the problem forever.
The other way sciatic pain creeps into your life is due to your lifestyle and habits, and that is what we like to call the process. The process can be described as a prolonged onset of symptoms based on your everyday activities…
However, from a technical stand point the process really describes the development of the muscle imbalance in your hip. The Piriformis muscle is responsible for external rotation (moving your leg so your feet point outward). So over time that muscle gets tight from the positions you put yourself in and weakens from lack of use.
Let me give you some examples of what I mean:

  1. If you sit on the edge of your chair with you legs separated and your feet pointing outward you are keeping your Piriformis muscle in a shortened position and thatís how it gets tight and with extended sitting in that position, it gets weak form lack of use. Hence the imbalance.
  2. Another example is runners and bikers who actually work very hard tend to get sciatica because they fail to keep a strength vs. stretch balance in their workouts. Hence the imbalance creates a greater pull toward external rotation and the result is a tight Piriformis and an irritated sciatic nerve creating pain.
    These are just two examples of how muscle imbalances can affect the Piriformis muscle and cause sciatic pain. You may not be a runner or cyclist but Iíll bet you have muscle imbalances that are causing your sciatic pain!
    So how do you get rid of your sciatic pain?
    Will learning one new stretch be enough? It very well may be. However depending on the severity of your condition you may need to change your activities of daily living to include new stretches, new exercises that include the use of the hip rotators like roller-blading, basketball, tennis, etc, and even better, specific corrective exercise specific to your situation… like those covered in our Lose the Back Pain System.
    As always, learn as much as you can about your condition, so that you can ask the tough questions to your healthcare providers and get the best care possible.

4 Sure-Fire Tips For Effective Weight Loss

Are you just plain fed up because you haven’t lost weight for a long time now on that latest fad diet, well please stop! Don’t even think about trying another diet, because it will only produce the same results as you have already seen before.
Have a look at the four sure fire tips found below that are based on “Scientific Principles” that have always been around, but are not followed by the majority of weight loss programs you see these days.
So letís have a look:

  1. Increasing Your Metabolism
    In order to produce Sustained, Permanent and Long-Term Weight Loss, it’s imperative that you boost your metabolism. And the most effective way to raise your metabolism is to have a greater proportion of functional muscle on your body.
    The only way to build this lean muscle so you can raise your metabolism is through “Strength Training”. There’s no other method that works wonders on the Metabolism like Strength Training.
    By performing Strength Training, you’ll effectively increase the amount of functional lean muscle on your body so that your metabolism will elevate.
    After a Strength Training session your body will undergo a significant increase or “Spike” in Metabolism, which will allow you to burn much more fat then you were able to before.
  2. It’s All About Lean Muscle
    “The amount of fat the body can burn is directly related to the more lean muscle your body can hold.”
    If your muscle system can sustain more energy and use this energy significantly when performing strength training, then it will be able to burn off the calories you eat and the excess fat on your body.
    In other words, if your muscles become stronger and can hold more energy then you should be able to release this energy more efficiently to increase your metabolism, and to burn off excess calories that you have eaten.
    Once we can build more lean muscle through our own strength, then our bodies will become more efficient at burning fat.
    It’s also the amount of lean muscle on your body that makes you look good Once you burn off the excess fat from your body, the lean muscle underneath your skin will be exposed making you look healthy, energetic, and well toned.
  3. Decrease Your Daily Calories
    For years now, we have been told to use dieting to rid the excess fat from our bodies.
    The trouble with this concept is that the low calorie restricted diet would throw the body into starvation mode, with the body holding onto the fat and using precious muscle tissue for energy.
    This would then lower the metabolism causing greater muscle loss and when the diet is broken the unwanted fat would not only return but actually increase because to the lowered metabolism.
    The way around this is to cut your daily calorie intake by a small amount of calories only. This will stop any starvation mechanisms from clicking in. You can do this by making up a seven day eating plan and writing down every thing you eat for the week, and then work out the calories you have eaten with a calorie counter. Divide this figure by seven and you have your daily calorie value.
    Decrease daily calorie value by a couple of hundred calories per day and no more. This will generate slow weight loss and the majority will be fat loss only. The daily calories should be consumed during the day with small frequent meals.
  4. Fast Walking Burns Fat
    All you need to do now is incorporate “Fast Walking” into your weight loss program to hasten the burning of excess fat.
    Not only is fast walking better much easier on the hips, but it also produces a greater percentage of fat loss as opposed to jogging or running.
    Here are some of the benefits of Fast Walking. Easy to Perform
    Most Conventional
    All Natural Body Movement
    Doesn’t Cause Injuries
    Can Be Done Anywhere
    The Best Minimal Effort Exercise for Fat Loss

“I can’t stress enough how Fast Walking is necessary in every weight loss program.”
Your next step? To take what you have just learned and apply them to your weight daily weight loss regime.