7 Mistakes Secretarial Businesses Make and How to Avoid Them

Are you a secretary, word processor, data entry processor or typist? Are you interested in typing from home? Providing secretarial services? Running a secretarial business?

By knowing the challenges involved in running a home-based secretarial business and learning from other people's mistakes, you can increase your profits and become successful faster. 

Mistake 1: Spending too much start-up money.

Don't spend thousands of dollars before you're getting secretarial work and clients. Start your secretarial business on a shoestring. Spend as little money as possible when getting started to minimize costs and maximize profits. Only buy equipment and supplies that are essential. Start with a computer, printer and a ream of paper. Buy small amounts of supplies. Then, when you start getting regular clients and are making money, you can buy additional equipment and supplies. When you start to get clients, then you can buy additional equipment and supplies.

Consider buying used equipment. You can find used equipment for your secretarial business in your local newspapers and computer publications, at garage sales, second-hand stores, and at message boards. Check eBay to find low-priced business supplies and equipment. Look for sales and specials at local stores.

Mistake 2: Untargeted business name.

Your business name should clearly indicate what kind of secretarial services you're providing. If your business name doesn't describe the nature of your secretarial business or typing services or has an unclear meaning, it won't catch the attention of prospective clients and they may not realize that you offer services they need.
Your business name can also help you differentiate your secretarial services and convey your unique selling proposition. For example, HyperTyper tells what this typing service does. Not only does this home-based secretary type, but she types fast. Express Legal Secretarial Services and Accurate Medical Transcription both indicate their secretarial specialties in addition to indicating that they offer a fast turnaround and accurate transcription work.

Mistake 3: Not charging enough for your secretarial services.

Pricing is often a challenge for home-based secretarial services.  Some secretarial services think that if they charge less than their competition they will get more work. This is not true. Don't be tempted to reduce your fees to get the sale. Don't underestimate the value of your secretarial, word processing, typing and transcription services, and commit to asking your full fee.

Charging too little for your secretarial services reduces your profits and can leave you resentful. Have confidence in yourself and in the secretarial services you are providing.

Mistake 4: Not specializing.

Successful secretarial services specialize. Do you want to target academia, legal, medical clients? Do you want to provide word processing and transcription services? For example, Ann Johnson's Legal Transcription or Creative Designs immediately indicates what those people specialize in. Specializing does not mean that you have to turn down other secretarial work or word processing work.  But you can reach your market better if you appear to be a specialist in a particular field. For example, if you put an ad in the Yellow Pages with a name like "A Winning Resume" you'll be taken more seriously as a resume writer than if your ad says "Tina's Typing Services."  Determine what sets you apart from other secretarial services, and then emphasize your uniqueness.

Mistake 5: Failing to market or marketing inconsistently.

Lack of marketing is the biggest mistake secretarial service businesses make. They may send out flyers, postcards or letters once, or call a prospect once, or place one ad once, and then they'll expect the phone to ring off the hook. The key to marketing is repetition. It usually takes more than one contact for a customer to start using your secretarial services. In fact, it typically takes 5 to 7 contacts. You want your name to be in front of your customers and prospects on an ongoing basis. You want them to think of you when they have a problem and need word processing or secretarial services.  If your prospects have seen your name only once, and your competitor is sending them a mailing every month, your competitor will get their word processing and secretarial work.

Mistake 6: Untargeted marketing.

Many home based secretarial services think that every business or entrepreneur is their market. You don't want to advertise to everyone hoping that someone out there will need your secretarial services.

Your marketing and advertising has to be targeted to your goals to generate sales. Untargeted marketing is ineffective and will cost you money. Target your promotions and messages to the type of clients you want to work with and the kind of secretarial work you want to do. For example, if you want to provide medical transcription to doctors, you should go to medical facilities instead of putting flyers on bulletin boards at grocery stores. If you are targeting students, go to colleges.

Be sure to know your preferred audience. Then advertise in publications your customers will read. Research which advertising medium will be effective for your secretarial business.

Mistake 7: Trying to reinvent the wheel

Learn from other people's mistakes. Great marketing strategies work over and over again. Look at proven marketing strategies that are successful for other secretarial services and copy their success instead of trying to create new ones.

There is a high demand for secretarial services. If you having typing skills, consider running your own home based secretarial service business.

Fortunately for you, you have the opportunities to learn from others' mistakes, and avoid making the same mistakes yourself in your own secretarial business. Do your home work and find out as much as possible about starting a secretarial service business. Then, dive in and get started.

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5 Ways to Pick The Best Protein Powder

Protein's are the building blocks required to repair and grow muscle tissue when participating in any type of activity that breaks down muscle tissue including particularly in our case, progressive resistance training.

Examples of common protein rich food's include chicken, beef, eggs, milk, cheese, fish and of course supplementary protein sources known as protein powders.

There are protein's found in potatoes, rice, pasta and nuts, but the majority of protein's found in these sources are not considered to be 'essential' protein's and their bioavailability is not as high as what is found in the meats and dairy groups. Therefore, when calculating our daily protein needs, it is best to only count the 'complete/essential' proteins.

Typically to gain muscle mass or even lose fat, you have to keep your protein intake high. A good rule of thumb to calculate protein for lean muscle gain is to multiply your lean body mass by 1-1.5. Then we would want to divide that intake into 5-6 meals over the course of the day.

Now to anyone who is a newbie to this concept, the thought of eating 6 chicken breasts a day or 8 eggwhites each meal can seem like a daunting task. Fear not as there is an alternative to eating 6 whole food protein sources a day that is guaranteed to deliver just as good as results.

The alternative is to ingest 2-3 protein powder's in the form of a protein shake.

There are several advantages to consuming 2-3 protein shakes in place of whole food protein sources throughout the day and they include:

1. Convenience
2. Faster absorption for post-workout protein requirements
3. Better absorption and digestion
4. Constant flood of amino acids at all times

By now It should be clear that including a good protein powder in one's diet is very beneficial in ingesting your daily protein requirements.
The tricky part is trying to pick a GOOD protein powder that will contribute to muscle gain and not break the bank.

Here are my 5 ways to pick a good protein powder.

Mass Gainer VS Protein Powder

First, you need to understand that not all protein powders are created equally.

First there are powders that are known as mass gainers. A mass gainer is basically a powder that includes protein's, carbs and fats. Although, all three of those macronutrients are required in a diet, when picking a protein powder, a person should never purchase a mass gainer if they really only want a protein powder.

Some people who are new to lifting often make the mistake of purchasing one of these so called protein powders not knowing that they are also consuming much more than just protein which may contribute to excess fat gain due to the excess calories.

When choosing a powder make sure it has the following:

1. Low fat (1-5 grams is ok)
2. Low carb (1-5 grams is ok)
3. High protein (normailly about 20-30 grams per servings

The Test of Time:

Another factor to consider when picking a protein powder is to find out how long that company or product has been on the market.

My general guideline is to only consider products that have been around for at least three years and have received positive feedback.

Normally, if a product lasts this long it is because it is a quality product that people continue to purchase because it works.

Natural and Pure Powders:

The quality of a protein powder is in my opinion more important than the total quantity of protein.

Always look at the label when deciding on a protein powder and make sure it doesn't contain any more that 7-10 ingredients. Also, try and find a powder with more natural ingredients. Typically if you have a hard time pronouncing all the ingredient names, that might be a sign to put that one down and look for another one.

When choosing a powder it is also important to never get pulled in by advertisements that states it has so called added ingredients that will promote even more muscle growth.

Supplement Company's use a dirty little trick where they will include a small trace amount of an extra ingredient that may be helpful in promoting more muscle gain on its own, but the amounts they include in their product is not enough to make a significant difference. When they do this, the price is normally inflated and not worth considering.

Concentrate, Isolate or Casein?

There is also lots of debate as to which type of protein is the best to ingest.

To make this simple, here is what you need to know.

In my experience, I have tried them all at different times in my training and have found that it really doesn't make a difference. Of course, that is just my opinion, but that being said, if you have the money and you truly believe the type of protein will make a or break your results, then here is a basic guideline.

Concentrate – This is a good source of protein powder that is absorbed at a moderate pace. Typically it is good to include this type between meals.

Isolate – This type of protein is more rapidly absorbed and is recommended to have immediately following a workout to shuttle proteins and amino acids into the starving muscle cells.

Casein – Casein has a longer digestion period, more so that concentrate and isolate. Bodybuilders and many athletes normally include this type of protein as their final meal before bed as it provides a constant flood of amino's throughout the night time fast during sleep.

Stay Away From The Hype:

Supplements are notorious for hyping up their products with unrealistic claims and promises.

DO NOT buy into the hype of major companies that price their product above and beyond what you really need to pay.

I am not saying their products are not good or that you will not see results with them, but rather, they are just not worth the cost they are charging.

Take the time to compare ingredients, company track records and do not let the hype influence your decision.

I get my protein powder from a very generic company. The packaging is simple and there is not any excessive marketing tactics behind the product. The product is simply composed of high quality ingredients and I trust the company. That's all that matter's

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Source White Market

Anxiety and Public Speaking

I've often observed that many people's top-ranking fear is not death but having to speak in public. The joke is that these people would rather lie in a casket at their own funeral than give the eulogy.

Public speaking for people who suffer from panic attacks or general anxiety often becomes a major source of worry, possibly weeks or even months before the speaking event is to occur.

These speaking engagements don't necessarily have to be the traditional "on a podium" events; they can be as simple as an office meeting where the individual is expected to express an opinion or give verbal feedback.

In this case, the fear centers on having a panic attack while speaking. The individuals fear being incapacitated by the anxiety and hence unable to complete what they're saying. They imagine fleeing the spotlight and having to make all kinds of excuses later for their undignified departure -out the office window . . .

This differs slightly from the majority of people who fear public speaking. With others, their fear tends to revolve around going blank while speaking or feeling uncomfortable under the spotlight of their peers. The jitters or nerves are, of course, a problem for this group as well-but they're unfamiliar with that debilitating threat, the panic attack, because they most likely haven't experienced one before.

So how should a person with an anxiety issue tackle public speaking?

Stage 1 is accepting that all of these bizarre and, quite frankly, unnerving sensations aren't going to go away overnight. In fact, you're not even going to concern yourself with getting rid of them for your next talk. When they arrive during a speech or meeting, you're going to approach them in a new manner.

We need to build your confidence back to where it used to be before any of these sensations ever occurred. This time, you'll approach it in a unique, empowering manner, allowing you to feel your confidence again. Some say that most of the top speakers are riddled with anxiety before an event, but they somehow use this nervousness to enhance their speech.

I'm going to show you exactly how to do this.

My first point is this, and it's important:

The average healthy person can experience an extreme array of anxiety and very uncomfortable sensations while giving a speech and is in no danger of ever losing control, or even appearing slightly anxious to the audience. No matter how tough it gets, you'll always finish your piece-even if, at the outset, it feels very uncomfortable to go on.

You won't become incapacitated in any way.

The real breakthrough happens when you fully believe that you're not in danger and that the sensations will pass. By asking for more, you're saying:

"I realize that you [the anxiety] hold no threat over me."

What keeps a panic attack coming again and again is the fear of the fear-the fear that the next one will really knock your socks off and the feeling that you were lucky to have made it past the last one unscathed.

Because they were so unnerving and scary, it's your confidence that's been damaged by previous anxiety episodes. Once you fully understand that you're not under any threat, then you can have a new response to the anxiety as it arises while speaking.

There's always a turning point when a person moves from general anxiety into a panic attack, and that happens with public speaking when you think to yourself:

I won't be able to handle this in front of these people.

That split second of self-doubt leads to a rush of adrenaline, and the extreme anxiety arrives in a wavelike format. If, however, you feel the initial anxiety and react with confidence that this isn't a threat to you, you'll process the anxiety rapidly.

CLICK HERE TO STOP PANIC ATTACK

Using this new approach is a powerful ally because it means it's okay to feel scared and anxious when speaking. That's fine-you'll feel it, and you'll move with and through the sensations in your body and out the other side.

Because people are often very anxious before the talk has begun, they may feel they've already let themselves down. Now you can relax on that point. It's perfectly natural to feel the anxiety.

Take, for example, the worst of the sensations you've ever experienced in this situation-be it general unease or loss of breath. You'll have an initial automatic reaction that says:

"Danger-I'm going to have an episode of anxiety here, and I really can't afford for that to happen."

At this point, most people react to that idea and confirm that it must be true because of all the unusual feelings they're experiencing. This is where your train of thought creates a cycle of anxiety that produces a negative impact on your overall presenting skills.

So let that initial "Oh dear, not now" thought pass by, and immediately follow it up with the attitude of:

"There you are-I've been wondering when you would arrive. I've been expecting you to show up. By the way, I'm not in the least threatened by any of the strange sensations you're creating. I'm completely safe here."

Instead of pushing the emotional energy and excitement down into your stomach, you're moving through it.

Your body is in a slightly excited state, exactly as it should be while giving a speech-so release that energy in your self-expression. Push it out through your presentation, not down into your stomach.

Push it out by expressing yourself more forcefully. In this way, you turn the anxiety to your advantage by using it to deliver a speech; you'll come across as more alive, energetic, and in the present moment.

When you notice the anxiety drop, as it does when you willingly move into it, fire off a quick thought when you get a momentary break (as I'm sure you have between pieces), and ask it for "more." You want more of its intense feelings because you're interested in them and absolutely not threatened by them.

It seems like a lot of things to be thinking about while talking to a group of people, but it really isn't. You'd be amazed at how many different, unrelated thoughts you can have while speaking. This approach is about adopting a new attitude of confidence about what you might have deemed a serious threat up until now.

If your predominant fear of speaking is driven by a feeling of being trapped, then I suggest factoring in some mental releases that can be prepared before the event. For example, some events allow you to turn the attention back to the room to get feedback, etc., from the audience. If possible, prepare such opportunities in your own mind before the engagements.

This isn't to say that you have to use them, but people in this situation often remark that just having small opportunities where attention can be diverted for the briefest moment makes the task seem less daunting.

It may even be something as simple as having people introduce themselves or opening the floor to questions. I realize these diversions aren't always possible and depend on the situation, but anything you can factor in that makes you feel less trapped or under the spotlight is worth the effort.

CLICK HERE TO STOP PANIC ATTACK

Source White Market

Awesome Ways To Improve Your Core Strength!

 

TRAINING INTRODUCTION:

No matter what you hear or read, one factor that can never be denied is the need for strong, long lasting core muscles. It may have been image of Rocky Balboa training in Russia, or watching a gymnast at an Olympic games that was your inspiration to develop an awesome core, but one thing on your side is the amount of different exercises that target the area, in fact there is no other body part that comes close to the amount exercises designed for it!

Personally from my experience, a rock solid core was always crucial, first for my football career to escape tackles and maintain pace and balance. Then later down the line that necessity became even more important with my time in army, having the ability to carry equipment weighing well over 90lbs (40kg) for days on end was part of the job, the difference between a pass and fail and in a battle situation, life and death.

I remember taking my body to absolute extremes when training my core, sacrificing many a weekend and movie in with the girlfriend to put myself in the most challenging of situations. I did it to make sure I wouldn't have to when it mattered most, to make sure I was hardened and comfortable in the eyes of total discomfort. I tried my best to follow the belief that:

'Pain in preparation meant comfort in competition.'

The essence of a person's strength lies in its core, so improving this backbone also ensures great progress with many of your other favourite weight lifting movements.

The muscular compartments of the abdominal area and lower back, known as the "core" muscles, are vital in trunk stabilization and power production in many athletic skills. My strength-training programs place a high priority on these muscles, as the neglect of them can create a weak link at the body's center.

Before explaining some of our favorite movements, I'd like to offer a closer look at the muscles in question. Feel free to open up my human anatomy diagram for reference while you read. <Click Here>

Targeted Muscles.

Abdominal muscles: The four abdominal muscles (rectus abdominus, external oblique, internal oblique, and transverse abdominus) serve to flex the thorax, rotate and laterally flex the vertebral column, and compress the abdominal region. These are crucial anterior lateral core muscles for torso support.

Low back muscles: The erector spinae group (spinalis longissimus and iliocostalis), the transversospinalis group (multifidi, rotators, and semispinalis), and the quadratus lumborum, comprise the posterior extrinsic and intrinsic support groups.

Collectively, these structures are responsible for extending, laterally flexing, and rotating the vertebral column.

Core Exercises.

An infinite number of exercises are available for the core. The photos illustrate a few of my favorites:

1) Medicine Ball Crunches: 

Assume a supine position with bent knees, and maintain an erect torso while flexing the trunk to a position just short of perpendicular to the floor. Pause for a second in that position, then lower the trunk to the point where the lower back touches the floor. (For additional resistance, we use medicine ball of various sizes and weights.)

To stimulate the obliques, add a twist to the right and left at the mid-range of the exercise. You may assure a proper movement range when twisting by taking the med-ball slightly behind the hips.

2) Rock the Bridge:

My personal favourite core exercise. Assume the standard bridge position, though swing your body onto its side. Once in this position lock your hips out and brace hard your abdominals and low lying obliques. Distribute your bodies weight as close to your legs as possible and as much off your arm at all times. This exercises movement is a raising of the hips and glutes directly upwards towards the ceiling.

Perform 20 reps on your right side, then immediatly followed by 20 on your left, then 15 on your right, 15 on your left, then 10 on your right, 10 on your left, and finish with a 45 second hold on both sides.

Put simply this is the most effective side oblique and core exercise I perform, try it with the rep range above and see what you think.

2) Bench Twists:

Hook the feet beneath a bench and twist the torso to a position where you are facing the floor. Gradually raise the torso to a position where the shoulders are square to the bench. Alternate the twists to the right and left.

For additional resistance, hold a small weight plate or med-ball across the chest.

3) Swiss Ball Twists: 

From a supine position, place the shoulders and the back of the neck and head on a "swiss" ball. Keep the knees bent at approximately 90 degrees with the legs and torso parallel to the ground and the arms extended perpendicularly to the floor. Note: It is important to maintain this position for trunk stabilization and the correct execution of the exercise.

Now, twist the torso so that the arms come to the floor and pause for a second before returning to the starting position. Alternate the twists to the right and left.

For additional resistance, hold a small weight plate or med-ball.

4) Ab Wheel Roll:

Consists of a wheel(s) with a shaft or handles running through the center for grip purposes. I constructed six of these wheels from the materials purchased at a hardware store.

From the kneeling position, maintain straight arms and a straight back posture while rolling the wheel out to where the arms and back are parallel to the floor. Pause for a second before returning to the starting position.

Maintain a straight arm and back posture when returning to the starting position.

For variety and to stimulate more lateral musculature, turn the wheel slightly and make arching paths to the right and left, bloody tough though, trust me!

5) Back Extensions:

A staple in most programs, this is an excellent low-back exercise that starts with the body in the flexed position and then extended to a position in which the legs and torso are parallel to the floor. Pause briefly and then return slowly to the starting position.

The exercise can be made more difficult by placing a weight plate onto your upper back or starting in the standing position. However, I do not recommend doing this until at least 12-15 perfect bodyweight reps can be performed.

Final Rep.

I perform at least one core exercise at the completion of a strength-training workout. They are performed last for a very important reason: These compartments are constantly working, albeit indirectly, as stabilizers in many other exercises performed in strength-training routines, and we do not want to compromise the execution and/or safety factors in the lifts by pre-fatiguing the core muscles.

The rep ranges for these exercises are usually moderate to high. We seldom perform less than 12 reps per set and often go as high as 20 or more.

As with most of my strength-training exercises, we perform 1-3 sets of each chosen exercise. The deciding factor is the number of exercises in the workout; the more exercises, the fewer sets.

One thing I'v learned from martial arts experts, champion athletes and professional footballers is the importance of a strong, balanced core. Make sure that you've accounted for it in your training routines.

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Source White Market

Can Low Carb Diets Cause Gout?

Even though it's unclear on how someone can decrease their risk of pseudogout, as far as gout is concerned, the best way to reduce the risk is to control your diet and your weight.  If you are overweight, it is imperative that you know there is a ideal method to utilise when it comes to shedding pounds for gout prevention.

 There is no question that obesity is a major risk factor for gout.  Studies on overweight men have shown that the more weight they gain, the higher their risk of developing the condition. 

 How does obesity contribute to gout risk?  Think about it, people who are obese, or considerably overweight, usually lead a sedentary lifestyle, have a diet rich in fatty foods, alcohol and caffeinated beverages that are dehydrating. 

 Studies have concluded that men, who are overweight, are two times as likely to develop gout, while obese men are three times as likely. It was also discovered that when the overweight men lost only 10 pounds, they decreased their risk of gout by 40 percent!

 Now that you know the role weight plays in gout risk, it's time to take a look at the right way of losing weight to prevent gout, and the wrong way.

 The ideal weight loss method

First of all, when it comes to losing weight, it's not about "going on a diet", it's about making a lifestyle change by transforming what you eat and the amount you ingest.  For instance, a healthy diet for the average individual should consist of the following:

 ·        Fresh fruits and vegetables

·        Nuts

·        Whole grain products (brown rice whole grain cereal/breads/pasta)

·        Low fat dairy products

·        Fish

·        White meat (chicken and turkey with no skin)

·        Lots of water

 When the above foods are consumed on a regular basis, they lower your intake of cholesterol, saturated fats, trans-fats and high sugared foods such as fried foods, chips, cookies, cake, white rice/pasta/bread, red meat and organ meat.  Furthermore, healthy foods provide your body with fish oils, and calories from mono unsaturated fats and poly unsaturated fats.  As a special bonus, healthy foods also help to suppress your appetite.

 Avoid the low carb weight loss method

One of the most popular diets to be introduced to society over the past few years, as a method to lose weight fast, is the famous low carb diet.  Low carb diets, such as the Atkins diet, are about dramatically reducing the daily intake of carbohydrates and replacing them with protein.  Although the low carb diet certainly does achieve excellent weight loss results in a short period of time, whether or not it is a healthy choice for your body, is questionable.

 Some low carb diets contain high amounts of animal protein, cholesterol and saturated fats, but lack fiber, nutrients and complex carbohydrates that are necessary for the body to maintain ideal health.  This has lead many medical researchers to believe that low carb diets actually increase certain health risks such as gout.

 Why?  Gout is caused by too much uric acid in the body, which can occur from eating too many foods rich in purines – foods that essentially make up a low carb diet.  In addition, it is believed that by eating less than 130 grams of carbs per day can cause a build up of ketones in the blood, which can also result in higher levels of uric acid.

 Thus, adopting a healthy diet, in combination with regular exercise (IE, daily 20-minute brisk walk), is a great way to lose weight.  Sure the results may not be as fast as a low carb diet, but at least you will stay healthy and prevent gout while you're at it.

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Source White Market

Does Canned Food and Bottled Water Increase Your Abdominal Fat Through Hidden Chemicals?

You may have started hearing in the news about some of the hidden chemicals that might be lurking in your canned foods and bottled water and other drinks.  Some of them are known as xenoestrogens, which have the potential to cause serious health problems over time, as well as increase abdominal fat from the estrogenic effect.

Today, I want to share with you some important details about one of the MOST problematic chemicals that you're being exposed to specifically from canned foods and bottled drinks, etc…

It's called Bisphenol A (BPA).

BPA can be found as a component of some types of plastic bottles, and also in the lining inside of canned foods.

Since BPA is a known "xenoestrogen", it's been linked in animal studies (at surprisingly small doses) to all sorts of various health issues such as cancer, metabolic disorders, heart disease, diabetes, and fertility problems and birth defects or miscarriages… and of course, any xenoestrogens in large enough amounts can trigger your body to hold onto abdominal fat (aka – stubborn belly fat).

The major offenders to look for are polycarbonate bottles (some plastics with the #7 symbol on the bottom are polycarbonate, but not all) and also canned foods, since the lining of most canned foods contains BPA, which can leach into food.  The longer that a can of food sits on a shelf and the higher the temperature, the more BPA can leach into your food. The same can be said for polycarbonate bottles that contain food or drinks.

According to the Environmental Working Group (EWG), BPA was detected in the bodies of 95% of Americans in one CDC study (this is a worldwide issue though, not just limited to the US).  This is nothing to shrug off either… look at this scary finding…

The Environmental Working Group reports, "analysis of our tests reveals that for one of every five cans tested, and for one-third of all vegetables and pastas (ravioli and noodles with tomato sauce), a single serving would expose a pregnant woman to BPA at levels that fall within a factor of 5 of doses linked to birth defects — permanent damage of developing male reproductive organs".

If that didn't get your attention, how about this… 

The EWG also reports evidence of… "An investigation demonstrating that low doses of BPA spur both the formation and growth of fat cells, the two factors that drive obesity in humans (Masumo et al. 2002)."

This is not surprising, since as I mentioned at the beginning of this article, BPA is a known xenoestrogen, and any xenoestrogens can contribute to what's been referred to as "stubborn abdominal fat" as well as cancer and other health problems.

It's also important to note that any canned tomato products (canned ravioli, pastas, canned tomato pastes, tomato sauces, etc) are some of the biggest offenders with the highest BPA concentrations due to the acidic nature of tomatoes, which leaches more of the BPA.

So what steps can you take to minimize your exposure to BPA and it's negative effects on bodyfat and other health risks?

1. Try to always avoid canned foods as much as possible and choose frozen or fresh foods instead.  Buy the ingredients yourself and prepare the meal the old fashioned way instead of resorting to canned foods.  Also, a better alternative to canned foods is products in glass containers.

2.  If you do resort to using canned foods instead of fresh foods, try to find labels that say that the cans are free of BPA.

3.  If you need tomato products, always avoid canned varieties and search for tomato sauces, pastes, etc in glass bottles instead (unless the can specifically states that it is BPA-free).  Or just make your own tomato dishes from scratch with fresh tomatoes.

4.  If you use plastic wrap, plastic ziplock bags, plastic containers for food storage, etc, try to investigate on the label if the product is BPA-free or not.  Some brands packaging will label if their products are BPA-free.

5.  If you for some reason choose to use a microwave with your food (which by the way, microwaved food is thought to have negative health effects), then by all means, do not microwave the food in plastic containers as it can increase the leaching of chemicals including BPA.

6.  If you drink bottled water, or water from reusable plastic bottles, make sure that it is not a polycarbonate bottle, or make sure that the label says BPA-free. Plastic that shows #7 on the bottom will sometimes contain BPA, but not always.  If a bottle shows "PC" on the bottom, it is made from polycarbonate, so it will contain BPA.  In addition, sometimes aluminum bottles will contain a lining that has BPA, so avoid these.

 7.  Avoid soda cans, as the EWG states analysis showed that 42% of soda cans contained BPA.  Of course, if you care about your health and your body, I'm sure you never drink soda anyway – it's pure evil for your body… and yes, that includes unhealthy diet soda too, with it's dangerous artificial sweeteners.

8.  Never use plastic cups for hot liquids such as hot tea or coffee, as this can accelerate leaching of BPA and other chemicals, depending on the type of plastic.

9.  As much as you can try to avoid BPA and other xenoestrogens, you will most likely still be exposed to some levels of xenoestrogens from various chemicals in your foods (from pesticide/herbicide residues, packaging chemicals, etc), chemicals in your water supply, chemicals from cosmetics, lotions, etc.

However, you can help to protect yourself and counteract these harmful xenoestrogen chemicals in your body with certain powerful phytonutrients in foods like onions, garlic, chamomile and green teas, and cruciferious vegetables.  In fact, read this article to see how 3 specific veggies can help you to fight abdominal fat by counteracting xenoestrogens.

If you stick to most of these guidelines, you can help to protect yourself and your family from the health dangers of bisphenol-A (BPA).  And you can also help protect yourself against the issue of "stubborn abdominal fat" that can be caused by the xenoestrogen effect of BPA exposure too… which I'm sure you'd rather avoid!

Watch This Amazing Video For More Information

Source White Market

Get More Clients For Your Fitness Classes By Having Fun!

As a fitness professional, if you've spent any time researching ways to increase profits, you know that bootcamps are an excellent way to do just that.

Any successful fitness boot camp workout will be comprised of a warm up, main workout and a cool down. Generally, warm ups could be brisk walking or jogging around a track, some stretching and some calisthenics. The main workout would involve building the warm up into strength training for the upper and lower body, along with intense cardio workouts in the form of runs, sprints and jumps. Cool down brings the participants back to jogging and power walking, along with some more stretching.

Just think for a moment, now.

You are a personal trainer, coach, or fitness boot camp instructor who operates a fitness bootcamp or some style of group training. What do your clients expect when they show up for class each morning?  You obviously know that they are looking for an interesting boot camp experience, one that will help them burn lots of calories. But, are they also looking for new ways to lose weight?

So think outside the conventional box, get creative, have fun and make the bootcamp class unique and exciting. Do the opposite of what you did yesterday, last week and last month. As an instructor or coach, challenge yourself to do the warmup completely differently than the same old, same old.

In fact, do everything differently.

"Invite" one of your veteran boot camp participants to help out with the class and "invite" them to come up with something different and unique.

Note – you might want to give them a few minutes to think about it before putting them in the spotlight.

Chances are, they will love the opportunity and surprise you with some of the fresh ideas that they bring.

Change.

Fun.

 

These are the elements that keep existing clients coming back and spreading the word about your boot camp.

Although, chances are pretty good that you work hard at maintaining your participants interest with new fitness games and bootcamp workouts, it can be quite challenging.

Constantly trying to come up with a different boot camp workout every single day, so that your clients not only talk to their friends about what fun your classes are, but also get you referrals and more business.

Now think again – how would you like to have a bunch of new Fitness boot camp workouts and sports games that can take your boot camps to a whole new level and a whole different direction?

Do you think your clients would love it?

 

Sure they would!

 

I'm constantly on the lookout for new workouts, games, challenges, and exercises that don't require a lot of equipment and don't involve having people standing around waiting their turn.

That is what Fitness Games is all about. It has over 35 fitness and boot camp games to freshen up your fitness bootcamps along with some valuable marketing and advertising strategies that you can use. You can download this ebook at www.outdoorfitnessgames.comright away and also enjoy some superb bonuses.

Scott York works with figure superstar and fitness icon, Monica Brant and is Monica's official F.E.M. camp fitness professional when the camp is hosted in Austin, Texas.

 photo by Brian Fitzsimmons

Scott uses the power of video and DVDs, doing the shooting, editing, producing and design work on his own. One of the valuable bonuses that you will get with Fitness Games, is the Fitness Video Success Tip Sheet which will enhance your online video presence and has the potential to bring in a lot of new clients to your fitness business.

You'll even get a special invite to his new video message board which currently has 2330 Posts in 447 Topics by over 210 Members.

 There are categories for beginners to advanced.

 And some of the best video professionals in the business hang out, ask questions and provide input on this board.

 It's all about helping each other succeed.

 We've actually taken some of the members by the hand and helped them create their own fitness DVD's – free!

From shooting to editing to fulfillment to marketing.

The other bonuses that come with the Fitness Games ebook will  show you how to create an ongoing recurring income. If you are wondering about how to get new customers, it will show you how to get a lot of them quickly, while your clients have fun with your fitness boot camp games. You will learn how to partner with niche celebrities to make a reality info product if you choose to, how to use video in marketing offline and so much more.

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Source White Market