Workout Routines For Women - The 45 Minute Workout Plan

When it comes to looking fit and sexy women and men have different ways in which to accomplish that. For men it usually comes with the thought of weight training and bulking up, women however are more interested in firming up and looking lean. However, weight training is just as beneficial for women as it is for men. Contrary to the popular belief that women should only workout with light weights this routine is different. Women are free to pick the heaviest weight they can handle.

Workout Routine #1- Super Set Training
Super set training has been used by many body building gurus to build muscle fast in a short amount of time. Super sets however, have been proven to provide great results in women when done the right way. The following super-set workout plan is a great one for women to start off with.

Workout

1A) Dumbbell Squat- 8 reps
1B) Dumbbell Incline Chest Press- 8 reps

2A) Dumbbell Split Squat- 8 reps
2B) Dumbbell Flat Bench Press- 8 reps

3A) Pull ups- 5 reps
3B) Push ups- 8 reps

All of these exercises should be done with medium to heavy weight. The great thing about super-set workouts is that they are fast and fun to do. They are a great way to build lean muscle fast for maximum fat loss.

Workout Routine #2- Interval Training
Interval training is a great way for women to build stamina and target belly fat. This is one of the best workout routines for women because they will shape and define your legs and carve out a nice looking flat stomach. Intervals are easier when done on a treadmill because you are able to monitor your time and speed. An example of an interval would be running at a moderately fast pace for 45 seconds then slowing down to a jog or walk for 90 seconds. For a good interval session each workout must have 6 intervals. This is the minimum requirement for a good fat burning cardio session.

Super-sets and intervals each take about 20 minutes to complete. If you decide to do them back to back then you are looking at a 45 minute workout. Combining these two workouts is so powerful that you only need to do them 3 days a week to get amazing results. If you are in a hurry you can also do super-sets one day and intervals on another for a total of six days at 20 minutes per workout.

Workout Routines For Women - The 45 Minute Workout Plan

So if you are looking for time efficient workouts for women [http://lose-weight-at-home-workout-review.blogspot.com/2009/12/fit-yummy-mummy-review.html] then visit our Quick Home Workouts [http://lose-weight-at-home-workout-review.blogspot.com/2009/12/fit-yummy-mummy-review.html] blog where we offer reviews of the best women workouts.

Mental Fitness Challenge: 90 Days to Change

I have read hundreds of examples recently where people have taken a 90 day challenge to improve the physical fitness and I love it! What better way to get in physical shape than partner with a community of like-minded individuals? However, with all the focus on a physical challenge, aren't people missing out on two other key aspects of fitness - the mental and spiritual sides?

If people are going to challenge themselves anyway, why not launch a 90 day total mental fitness challenge? Work on all three areas of life by improving one's physical, mental, and spiritual sides. For example, just as flabby muscles must be worked out in order to tone and strengthen, so too does flabby thinking. In fact, if anything, flabby thinking can have more disastrous effects in a person's life than flabby muscles. Therefore, if a person is investing energy for 90 days anyway, then make it a total transformation, not just a physical one.

Fitness

A person's thought life changes when he begins to feed on a steady diet of positive books, audios, and association with others who do the same. Indeed, I know of no other activity than can change a person's life as fast as changing his associations. Birds of a feather, in other words, do flock together. My good friend, the late Charlie "Tremendous" Jones, used to say, "Five years from now you will be pretty much the same as you are today except for two things: the books you read and the people you get close to" It was eighteen years when I first heard Charlie's words and took his advice. It changed everything.

Fitness experts say that 85% of physical fitness is in proper dieting. I believe the same principle holds true for mental and spiritual dieting as well. Tell me the thought diet a person routinely feeds his mental and spiritual sides and I can fairly accurately predict his five year future. Success is that predictable; however, it isn't that easy.

Why not? Because the right habits, although easy to do, are also easy not to do. Left to themselves, most people will choose the path of least resistance, which means continuing in their bad habits rather than changing. The good news, however, is that through associating with others in a 90 day challenge, a person can leverage the community to help drive his personal change. In essence, community is the difference between good intentions and good results. Many will give up on themselves, but fewer are willing to give up on others who are counting on them.

Fortunately, it only takes three steps for a person to change everything:

1. Develop a proper diet for the food and thoughts entering his body and mind.

2. Make commitments to himself and others to follow the new diet for 90 days.

3. Maintain association with others who have committed to do the same thing.

There it is. A recipe for success in any area of life. It's been said that a person changes when the pain of staying the same or the joy of changing becomes big enough. Eighteen years ago, I took Charlie "Tremendous" Jones up on his mental fitness challenge and it has made all the difference for me. I share this with the readers to encourage them in the three step process for real change. Are you ready to take the mental fitness challenge?

Mental Fitness Challenge: 90 Days to Change

Orrin Woodward 2011 IAB Top Leaders Award; NY Times, Wall St. Journal, USA Today, Money & Business Weekly best selling co-author of Launching a Leadership Revolution & Top 25 Leadership Gurus List. Orrin's blog is an Alltop selection and ranked in HR's Top 100 Blogs for Management & Leadership. http://orrinwoodwardblog.com

How to Get in Shape Fast

Yes, it is possible to get in shape fast if you follow the right program. But even with the best training advice on earth there's one extra thing needed that only you can provide - Commitment! Without the will to actually get out and do something your desire to get in shape fast will fizzle out just as quickly.

OK, so you are really committed to changing your lifestyle and getting in shape. If you are prepared to make some simple changes you'll see (and feel) the results in just a few weeks. Before you embark on any serious diet and exercise program however, it's always a good idea to check with your physician first.

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Here are the key points of any good get in shape program.

Eat A Balanced Diet

This means eating some of the main food groups at each meal:

- Whole grains

- Fruit and vegetables

- Meats, fish and other sources of protein

- Fats, unsaturated as much as possible

The secret to getting in shape is how much to eat of each one. Your portion size should be modest but you don't have to starve by any means.

Try to follow these guidelines for the calories you consume:

- 45% to 50% of calories from carbohydrates

- 30% to 35% of calories from protein

- 15% to 20% of calories from fat (mostly unsaturated)

Now depending on your current weight you may have to cut back on some of the whole grain carbs (like bread and pasta) at first, but you can fill up on fruit and vegetables. It is also important to have three meals a day - no skipping breakfast! Change your snacking habits to include things like fresh fruit. An apple for instance can be very filling.

Exercise

If you want to see results fast you have to exercise. First it's a great way to burn off calories, and you must burn more than you take in if you want to lose weight. Secondly it's good for your body! Your heart and lungs will appreciate it and after a few weeks you will feel more alive and energetic.

There are two types of exercise to follow:

1. Aerobic like walking, jogging or cycling. In this form of exercise you gradually work off the calories you have consumed. This is an excellent type of workout for the heart.

2. Strength training, usually at a gym. This is great for burning fat as your exercise is more intense than the aerobic kind. Don't forget to include abdominal exercise to firm up that mid-section!

Now you won't be getting much time off, since you'll be exercising most days, alternating aerobic and strength training. Try and take one day each week as a rest day though.

Other Get In Shape Factors

- Drink less alcohol

- Get enough sleep (your body will need more sleep as your exercise level increases)

- Reduce stress - not always easy to do, but if you consciously try to avoid stressful confrontations this will help.

- Cut out the high calorie / high fat snacks and fast foods like donuts and burgers

Conclusion

If you have read my article to this point you're probably thinking: what a lot of effort! This is where the Commitment comes in, if you are truly serious about wanting to get in shape fast.

You can find more information on the key points mentioned in the article from the links in the author bio below.

How to Get in Shape Fast

Mike is a fitness enthusiast and a runner for over twenty years. He is co-author of the book 'Marathon Training Tips'. Mike writes regularly for the website Get In Shape. You can also find some good diet tips on this site at Making Your Calories Count.

Workout For Speed and Vertical Jump, Or the Best Explosive Exercises

A workout for speed and vertical jump isn't easy to find. There are many good and simple exercises that will improve your vertical, but not necessarily your quickness. On the other hand, a workout for speed alone won't really improve your vertical jump. So you need to combine both elements in your workout.

One simple exercise that is a must in order to improve your speed is Wind Sprints: sprint for 50 meters, then rest for 20 seconds. Repeat it 4 times. Do this exercise 3 times a week and you will become faster and also your vertical jump will improve as it's not only about power but also quickness.

\"exercises Workout\"

The other element that you need to include in your workout is the Jump Rope. Jumping rope really boosts your calf strength - this is one of the most important muscle groups in the jumping process and will give your missing explosiveness. Use the Jump Rope 3 times a week (200 jumps per session).

In order to increase your vertical jump, plyometric exercises are extremely effective. Here are three of them:

1) Depth Jumps. For this exercise you need a 2-3 feet-high box. Get on top of the box. Drop off and jump back in the air as soon as you land.

2) Leap ups. Start with your legs straight, then go down to a 1/4 squat position and jump in the air with full strength.

3) Thrust ups. With your legs straight, bounce as high as you can. As soon as you come down, bounce back up without bending your legs.

Two things are crucial here: the right number of repetitions and the proper execution. It's not about the quantity or how many repetitions you do (which trains your jumping endurance), but the quality of the repetitions. That means you need a concrete workout plan with videos and pictures that will guarantee a proper execution. I personally can recommend the brand-new The Jump Manual as it's truly the only program that targets every aspect of vertical explosion.

Workout For Speed and Vertical Jump, Or the Best Explosive Exercises

personal trainer

Choosing Hairstyles According to your Face Shape and Personality

When you begin to search for that perfect long hairstyle, medium hairstyle or short hairstyle that will compliment your features you will first have to decide what shape your face is, the type of hair you now have, and of course your own unique personality. If you only go by the shape of your face and ignore your own personality then you may not be very happy with the outcome.

The basic face shapes include oval, rectangular or oblong, round, square, heart, triangular and diamond. To determine what your face shape is you will need to first measure your face crosswise the top of your cheekbones, next measure your jaw line from the fullest point to the fullest point crosswise, next measure your forehead crosswise, and last measure from your hairline to the bottom of your chin. Remember to write down each measurement as you go.

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You should be able to tell with these measurements, which shape face you have. Now, on to deciding which hairstyle looks the best with your face shape.

An oval face shape gives you the opportunity to wear practically any hairstyle from long hairstyles to medium hairstyles to short hairstyles. Now this is where your personality kicks in. According to the activities that you enjoy you may wish to wear your hair shorter instead of pulling it back to enjoy participating in sports or keeping your hair out of the way for most activities. To get an example of celebrities with oval shape faces and the variety of hairstyles that look great on them take a look at Jennifer Aniston, Julia Roberts, and Mariah Carey.

If your face shape is rectangular or oblong your best bet would be short hairstyles or medium hairstyles. Bangs will do wonders for giving your face a softer and more gentler look. Celebrities with rectangular faces include Kirstie Alley, Stephanie Seymour and Janet Jackson.

A round face should wear short hairstyles that sweep back away from the face, adds more fullness and height at the crown. Kate Winslet, Christina Ricci, and Drew Barrymore all have round faces and look great with a variety of hairstyles.

Square face shapes should wear short hairstyles to medium hairstyles and should stay away from straight long hairstyles. Celebrities with square shape faces include Demi Moore, Sandra Bullock and Holly Marie Combs.

Heart shape faces should wear hairstyles that are either chin length or long hairstyles and short hairstyles should be avoided. Michelle Pfeiffer, Lucy Lawless, and Claudia Schiffer all belong in the heart shape face club.

If you have a triangular shape face then this is the exact opposite of the heart shape face. You should wear short hairstyles. Kathy Ireland is a great example of a celebrity with a triangular shaped face.

The diamond shape face is as great to have as an oval. You can wear short hairstyles, medium hairstyles and long hairstyles and look absolutely gorgeous. Examples of this include celebrities such as Sophia Loren, Katherine Hepburn, and Linda Evangelista.

Choosing Hairstyles According to your Face Shape and Personality

Natalie Aranda writes about health and beauty [http://www.healthinn.info/Beauty-1/]. Women have the desire to have their hair looking gorgeous each and every day and that is why female consumers spend billions of dollars each year buying hairstyling products. When you begin to search for that perfect long hairstyles, medium hairstyles or short hairstyles that will compliment your features you will first have to decide what shape your face is, the type of hair you now have, and of course your own unique personality.

Technological Advancement - Five Inventions That Will Shape the 22nd Century

Looking beyond the 21st century, we can only imagine what our planet would be like in the next century. Perhaps as the human race develops, there are going to be more startling changes to the way we live, through the inventions the 22nd century generation use. Here is a unique look into the next century, and the inventions that could shape it.

1. An Interstellar Transporter System

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Once our scientists have mastered how we can travel without the need for transport, we could transport ourselves through an Interstellar Transporter system. Where we are beamed through space, and can travel faster than the speed of light.

2. An Automatic Disease Eradicator

Doctors could become the profession of the past, as an eradication detector would cure all our diseases, without the need of treatment. We could enter a tunnel of rejuvenation. And become automatically healthy again.

3. A Babble fish Autotranslator

Creating a common language and understanding has been the dream of many utopianists. Perhaps we could see a babblefish autotranslator automatically translate what we say, as we speak- in any language.

4. A Time Travelling Explorer

We could finally travel both in the past, and the future, through the use of a Time Explorer. This would unlock the secrets of the past, and rewrite the historic misconceptions we have, but also offer us a unique glimpse into our future.

5. A Mini Ecosystem Creator

If humankind either solves the immediate problems of the future, or fails and sees escaping to other planets as the only solution. Then we need to live within our own eco-system on hostile planets. A mini-eco-system creator would protect us against a hostile environment, and allow us to live beyond our own planet.

We face the same dilemma as when the Jules Verne wrote about the future in the late 19th century, but our imaginations may predict just a few great inventions that could shape the 22nd.

Technological Advancement - Five Inventions That Will Shape the 22nd Century

Download a variety of complimentary ebooks by the author

When the Going Gets Tough, the Tough Get Grateful

Life is tough and even those who wish to "look on the bright side" still get rained upon. And even when it appears that you are doing all that you know to receive the desired outcome and it still doesn't come, what are we to think? Is it us? Are we expecting too much? Too little? Lazy? Working too hard at it? God doesn't like me anymore? Guilt of some kind?

Did the cards get dealt to me with an unfair deck? Or maybe I am just destined to struggle?

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As you can see, there are many ways to think about "why".

But did you notice one thing?

Look again at the possibilities.....All my thoughts about my particular problem are negative. Amazing isn't it? We naturally think this way and I could give you my well thought out reason for this but that is not the point of this article.

So, what can we do to instantly make change take place?

There's good news and bad news. Actually, there is good news and more good news if you can follow along with me.

The truth is we have a challenge that appears to be hanging around much too long and it's not what we asked for...or is it?

Let's first look at what we asked for. And let's say for fun we wanted to be a great teacher. You prayed to God and asked for just this one request. You wanted to be remembered for being a really great teacher.

Several teaching jobs become available and you jump at the chance only to watch another person get the job. And this goes on for much longer than is in your plans. Is this a good thing or a "not so good of a thing?"

Most of us know how a valuable pearl is refined. A whole lot of friction from the sand constantly rubbing up against it with no end in site. The poor little pearl has no idea if it will ever get out of its misery. It might even think its good enough at a certain point and just want to be done with the whole process.

But on and on it goes and then finally, one day it's made into a very fine necklace and gracefully lying upon the skin of a beautiful women for all to admire. It paid the price, even when it didn't want to.

If we could know now that the outcome would be exactly what we thought was best for us and it came exactly when WE thought was the best timing, do you really think we are that smart to know all this? I know I'm not.

So here's what I do....

I make a decision that I am being watched over and there is a perfect plan for my life and for the issue I am dealing with. I choose to believe that whatever challenge that comes my way, is some form of sand working on me to prepare me for the position in life that I want, or believe that is best for me. So, while I am waiting and the sand keeps on rolling over me and it's quite painful on many occasions, I can be thankful for that "friction" that is making into the great teacher that I wanted to be.

Actually, the more friction, the better if I want to be the best. In fact, "bring it on" as fast as possible so that I can be created and refined through all trials as quickly as possible so that when my opportunity comes, I am truly ready. The little pearl thought he was ready many, many times but he wasn't. He didn't know what he didn't know.

I think we are like that too. So, whatever you are facing or have been facing, the very best way to succeed through it is believe now, believe today that the friction rubbing against you is exactly what you need and have asked for if you want a goal to go beyond "average".

Your thoughts and your actions can be all negative just like the way this article started out or you can make a choice to pick out the 500 to 1000 things that are going great for you right this very moment.

Just to get you started let's list just a few. And if you have anything over 50% of this small list, you are pretty darn fortunate.

You are still breathing

Most arms and legs still connected

Can smell a rose

Can see a sunrise

Able to hear beautiful music

Ah, the taste of your favorite food

[You don't take any of these for "granted" do you?] A quick test to see if you do is asking yourself if you thanked your God today for them. Did you? Whoops.

Ok, a few more and then I'll let the rest up to you.

Are you currently living inside a dwelling?

Any food recently? [Within the last few days]

Any money at all coming in?

Is there anyone who loves you? How many?

Could you smile right now if you wanted to?

Is it possible to make someone else happy right now with a kind word?

Ok, I think you see where we can go with all of this. It all comes down to a choice. Your choice. You are in total control. You choose to think and act the way you decide. No one does it for you.

So what does it really take? Well, it does require a conscious decision. You do have to want it and it takes courage. This world will pull you down and it will pull hard and often.

The question is, are you going to let it rule you or are you deciding today and every day that you are the decision maker in your life?

I wish you all the success and to have the courage each day as the friction of the sand shapes you into the "pearl" you are becoming.

Embrace each obstacle, knowing that you are on your way to your destiny!

When the Going Gets Tough, the Tough Get Grateful

Austin Helsel has helped 1000's of people "turn the page" and look at life differently and achieve more than they ever thought possible.

He can be reached at http://www.SmartWayMarketing.com or 717 330 1850 and offers a free consultation to help you experience a new and profitable way to think.

Workout Muffin Top - My Top 4 Exercises

This workout muffin Top exercise plan is created for men or women who tend not to work out their muffin top on a frequent basis.

Ignore any type of tummy workouts which result in back discomfort. While lifting your back off the floor you ought to be concentrating on your tummy without creating any type of tension on your neck.

\"exercises Workout\"

Careful attention: Putting your hands behind your neck whilst performing any form of exercises is intended for support. Never make use of your arms to assist pull and/or twist on your neck whilst performing any sort of exercise routine or injuries can happen. Whenever in doubt regarding understanding precisely the way to execute any exercises correctly ensure you consult a qualified personal fitness instructor or find specialist guidance.

Let's take the very first step?

Push through crunches

Start by lying down flat on the floor with knees up and knees apart. Pull in your abdomen as far as you generally can and hold it. Raise your torso near your knees trying to keep your hips on the floor at all times whilst pushing your hands between your legs. Try 2 x 5 repetitions. Do not press yourself to try extra Repetitions than you possibly can handle or you might wake up having a quite tender abdomen. Rest for a brief time and then commence on to following muffin top exercise.

Right Twist - Left twist exercise

Lay flat on the ground with your hands behind your neck. Move and twist your entire body up toward your left knee whilst on the exact time raising your left leg to meet your right elbow. Then Continue to twist your body up towards your right knee whilst at the precise identical time lifting your right leg to meet your left elbow Look at carrying out 1 x 20 (each knee and elbow counts as 1 rep). Do not press yourself to try extra Repetitions than you possibly can handle or you might wake up having a quite tender abdomen. Rest for a brief time and then commence on to following muffin top exercise.

Reverse Crunches

Lay flat on the ground with legs raised approximately 6"-12" off the floor. Draw your legs towards your upper body whilst contracting your lower abdominal muscles. Try and do 2 x 5 repetitions. Do not press yourself to try extra Repetitions than you possibly can handle or you might wake up having a quite tender abdomen. Rest for a brief time and then commence on to following muffin top exercise.

Side Crunches

Lay on your back again with your legs bent over to the right whilst keeping your back and shoulder square on the floor. Proceed to bringing your legs back to the centre. Then with your legs bent move your legs over to the left keeping your shoulder square on the floor. Look at doing 8 repetitions each side. Do not press yourself to try extra Repetitions than you possibly can handle or you might wake up having a quite tender abdomen.

Try carrying out this workout for your muffin top 2-3 occasions a week no more. If at any point you feel discomfort stop.

Workout Muffin Top - My Top 4 Exercises

So, if you would like a quick way to begin your journey to achieving success in mastering your muffin top, then you require a system designed to teach you exactly how.

You can easily & safely shed 1% body fat each and every week. You can start Today by grabbing your FREE report at [http://www.myskinnyjeanschallenge.com] I hope you have found these Workout Muffin Top Exercises [http://myskinnyjeanschallenge.com/160/workout-muffin-top-my-top-4-exercises/] helpful.

P90X Workout Equipment - What Do You Really Need to Do the P90X Workout?

What is the required P90X workout equipment? Here's a little background information.

Tony Horton, the creator of the Beach Body P90X workout program has put together 12 different workouts that can be easily performed in your home with only a few pieces of equipment. No need for an expensive Bowflex, Total Gym, or Bio Force TNT that costs thousands of dollars. The P90X can help you achieve your fitness or bodybuilding goals.

Workout

These 12 videos take you through a 12 week or 90 day program to get a lean and ripped body. Believe it or not, it does work!

All you need to get a great workout is some P90X workout equipment.

Here is what you will need:

* A set of good quality resistance bands

* Chin up bar

* Push up stands or a perfect push-up

In place of the resistance bands, you can purchase a set of dumbbells. Unfortunately, you will have to buy multiple sets unless you want to be changing plates. You can purchase the Bowflex Select Tech Dumbbells, but they are not cheap!

The Bowflex SelectTech 552 Dumbbells for example offers resistance from 5 pounds to 52.5 pounds, and they will run you 9. On the other hand, a set of Bodylastics Terrel Owens resistance bands offer 5 pounds to 249 pounds of resistance. For less than 0 and it has a lifetime defects warranty.

I personally prefer resistance bands, not only because of the lower price, but because they are portable, adaptable and more versatile than the set of dumbbells. If you're looking for a good set of resistance bands. I would recommend either the Bodylastics Home Gym or The Golds Gym Resistance Bands. Of the two the Bodylastics offers more options.

In regards to a chin up bar. There are some options here, if you're looking for low-cost. You can use the resistance bands to do pull downs, instead of doing chin-ups or pull ups. Or you can purchase a simple doorway chin up bar for around , and it will work just as well as the P90X chin-ups bar.

When it comes to push-ups do you really need push up stands or a perfect push-up? The answer is both yes and no. Both of these items will reduce the strain on your wrists and allow you to go deeper in your push-ups on the other hand, you can do push-ups between two chairs and get the same results. Whatever you decide push up stands or perfect push-up, they're both inexpensive at around for either set.

That's pretty much the "required" P90X workout equipment, you can also consider a floor mat for doing some of the ab exercises, but it is not essential.

P90X Workout Equipment - What Do You Really Need to Do the P90X Workout?

If you would like to read my review of the Bodylastics system, P90X, resistance bands and other workout equipment, then please click here>>> Bodylastics Home Gym

To see pictures and get free workout programs of the best exercises for resistance bands and find about a good quality resistance bands manufacturer. Click to http://www.Build-Muscle-Guide.com for complete information, reviews, tips and more. Do this and I guarantee your success.

Four Global Forces That Will Shape Organizational Culture for the Next 50 Years

Studies have shown that the forces, trends, and pace of the business environment have the single greatest influence on shaping organizational culture. But there are even more global forces affecting the business environment in subtle, but profound ways that define how organizations must interact with customers and respond to competitors in order to achieve sustained business performance. This article identifies Four Global Forces that will shape organizational culture for the next 50 years: a) Advances in Science and Technology, b) Global Redistribution of Knowledge, Power, and Wealth, c) Competing Political, Cultural, and Religious Ideologies, and d) Sustainability of the Physical Environment.

Advances in Science and Technology

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The 20th Century discoveries in quantum physics that led to the development of solid-state electronics, information technology, global telecommunications, the media, and the Internet combined with the mapping of the human genome and the development of nanotechnology have changed our world forever. These scientific and technological advances have extended the biological range, speed, and accuracy of the human senses and enhanced our ability to communicate. The global village that has emerged because of our ability to know what is happening on the other side of the earth instantaneously has irrevocably changed the human experience of space and time that existed for more than 10,000 years. Despite the continued expansion of silicon-based memory, the information processing capability of the human brain remains more or less constant, so this global force places enormous and immediate stress on people's ability to manage ever increasing levels of data and information. Advances in science and technology will continue to have dramatic affects on the business environment and the ways in which organizational culture evolves in response. So consciously creating an organizational culture that effectively interacts within the frenetic changes created by advances in science and technology is a key strategy for controlling your organization's destiny.

The Global Redistribution of Knowledge, Power, and Wealth

Peter Drucker was a true visionary. In 1997, Drucker predicted that the under-population of developed countries in North America, Japan, and Europe and the sharply rising birth rate in developing countries had irrevocably changed the landscape of the world's economy for the next 100 years. Global advances in science and technology combined with demographics have flattened the playing field for emerging nations like India and China. For example, calls made by Americans to customer service centers are often routed seamlessly to technical experts in India or other emerging nations. Economic growth in developed countries like the U.S. cannot come from putting more people to work or from an increased number of domestic consumers, so it must come from the increased productivity of knowledge workers, which creates increasing pressure to do more with less. This trend will only intensify as the global redistribution of knowledge, power, and wealth runs its course. We believe that the global redistribution of knowledge, power, and wealth has already dramatically changed the workplace and will become one of the biggest issues that corporate culture must contend with. Consciously creating a corporate culture that mitigates the down sides and pressures of the global redistribution of knowledge, power, and wealth and identifies and capitalizes on myriad new opportunities is the key strategy for controlling an organization's destiny.

Competing Political, Cultural, and Religious Ideologies

For thousands of years, people around the world have developed different languages, cultures, religions, and political ideologies, often holding strong convictions that these belief structures were reality itself. Today's conflict about competing political, cultural, and religious ideologies is not so much a conflict about different beliefs as it is a conflict about the nature of belief itself. Typified by Stephen R. Covey's claim that we see the world as we are, not as it is, reality is now viewed as a social construct: reality is man made. Because the media makes it so easy to create and globally disseminate new structures of reality, the world has become an unregulated marketplace of differing ideologies that compete for people's time, attention, and resources. As traditional views are increasingly undermined, people become more deeply committed to maintaining and defending their way of life, sometimes even by force and intimidation. Many suspect that a new global super culture and global belief system is forming, but have little or no idea what that ideology will look like. As more and more people come to believe that reality can be constructed, the media-world becomes a kind of global stage upon which groups of people act out their reality in the hopes of convincing others that their way of believing is the way. Consciously creating a corporate culture that interacts within this global cultural relativism is the key strategy for controlling an organization's destiny.

Sustainability of the Physical Environment

The combined pressure exerted on our physical environment by the other three global forces has raised serious questions about the earth's ability to sustain the lifestyle of billions and billions of people. While the goal of a sustainable society is a popular notion, it has been difficult to implement, especially when it impacts business and economic growth. Some have tried to weave the theme of corporate responsibility and sustainable development into the fabric of the global business environment in the hopes of reducing the size of our ecological footprint on the earth. Others argue that the earth is the best teacher of sustainable practices, insisting that a more complete scientific understanding of nature's organizing principles can be applied to the design of a more sustainable, ecologically balanced society. Still others argue that we must mitigate the daily bombardment from the media to buy and consume products and services, and instead purchase only what we need from environmentally friendly sources. Some futurists argue that more rapid advances in science and technology hold the answer to sustainability. On this view, the modeling of carbon-based (human) intelligence in silicon-based computer systems, and our ability to manipulate biological and genomic processes are early precursors to our ability to break free of the earth as a life support system and develop alternative environments that do not require the earth's ecological systems as we currently know them. Regardless of the view adopted, the sustainability of the physical environment will continue to play a powerful role in shaping the business environment in which organizations interact. Consciously creating a corporate culture that mitigates the negative affects of this subtle, but powerful global force is a key strategy for giving an organization long-term direction.

Bottom-Line: Organizations cannot control the direction that these powerful global forces will take over the next 50 years, but they can control how they respond to these forces. In fact, Harnessing the Power of Culture(TM) within an organization and transforming it into a more predictable resource is the single biggest factor in transforming these challenges into a distinct a competitive advantage.

Four Global Forces That Will Shape Organizational Culture for the Next 50 Years

Mark Bodnarczuk is the Executive Director of the Breckenridge Institute®, a management consulting firm that focuses on organizational transformation, based in Boulder, Colorado. He is an author, researcher, consultant, teacher, and facilitator with more than twenty years of experience working with companies in the area of high-tech, basic and applied research, pharmaceuticals, health care, retail as well as government and non-profit organizations. Mark is the author of a number of books, including Making Invisible Bureaucracy Visible: A Guide to Assessing and Changing Organizational Culture; The Breckenridge Enneagram: A Guide to Personal and Professional Growth; and Diving In: Discovering Who You Are In the Second Half of Life.

Mark can be contacted at:

Breckenridge Institute®
PO Box 7950
Boulder, Colorado 80306-7950
http://www.BreckenridgeInstitute.com/

Power Walking Techniques That Help You Lose Weight And Get In Shape

There is no denying it power walking techniques is a fantastic way to get into shape and then continue to keep fit. As I'm sure you can imagine you will not be moving at the speed that you would normally be attaining if you were running but it can still have significant advantages to your overall health and fitness.

One of the most advantageous benefits to power walking is that the amount of impact is greatly reduced as opposed to the amount that your joints can receive while running. Although running is a good exercise this amount of impact can damage your joints over an extended period of time. Power walking however does not have any significant level of impact by comparison. Because the feet are never both lifted from the ground of the same time your body weight is never brought down with the same level of force that it is while running and this can be a great benefit to the health of your joints.

Shape

Of course as with everything else you have to learn how to do it properly and acquiring a good knowledge of the correct power walking techniques is an ideal way to start. Power walking techniques are significantly different from normal walking and are designed to get the maximum forward momentum and give you as much speed as possible and thus the best exercise experience.

By using the correct power walking techniques you can actually achieve a speed far greater than many people can get to by running. Indeed you could actually, when a little bit more experienced and familiar with the techniques, find yourself overtaking many of the recreational runners in the park! Power walking is an extremely efficient way of exercising and allows you to make better use of your energy while lessening the possibility of an injury. It also does efficiently burn off a great many calories so if you are doing exercise to lose weight this is an ideal solution.

Power walking techniques are best applied by keeping your head up and level and not looking down, but ahead to where you are going so that you head does not drop at any time during the exercise motion. Your arms do need to be bent as you walking but do not be tempted to swing them wildly around in an attempt to gain further momentum. Instead, just move them gently and in a way that is comfortable and fits in with your walking. Your walking movement should come initially from the hip area so that it swings forward with the leg following and then straightening out. As you move forward you should apply energy to the back foot so that your forward momentum is maintained. Try your best not to take extra long steps, just use a stride that is natural to both the motion and the speed that you are going.

Of course it is not possible to really describe power walking techniques accurately and it is always better to learn by watching somebody do it and having them show you the correct technique. There is no great mystery to power walking techniques it is really just a question of practicing until it feels right to you.

Power Walking Techniques That Help You Lose Weight And Get In Shape

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Reset Hypothalamus To Stay In Shape

A key to sustained weight control is in knowing how to reset hypothalamus function preventing the body from trying to create fat reserves. Our body has the life saving ability to store food energy as fat, in history when times were good and food was plentiful this served as a useful purpose. Hunter-gathers often had times when there was little or no food and these reserves of fat meant survival rather than starvation.

Now most people have plenty of food available all of the time, so they no longer experience period of feast or famine. Therefore, we really don't need large fat reserves any more. However, the hypothalamus has not evolved to recognize this situation. So unless we can reset hypothalamus function with healthy eating that is carefully planned, we will get fatter thanks to our body's old survival strategies.

Shape

It is important to recognize that not only is the number of calories eaten important, but so is the form of those calories. Fats, carbohydrates, and proteins are all used in different ways by our bodies, and there are differences in how the excess calories from those sources are stored by the body. By carefully selecting the sources of our caloric intake, we can reset hypothalamus reactions to work in our favor instead of against us.

The hypothalamus gland is located within the brain. It performs various functions, one of which is regulating appetite. The hypothalamus creates signals that indicate when we are hungry and when we are satisfied. One problem that can occur is that the signal for being satisfied has a built-in delay. So it can take up to 20 minutes before the body realizes that enough food has been eaten. To try to compensate for this lag, you should concentrate on eating slowly so that you don't continue to eat after you are actually full.

Fat contains nine calories per gram, more than twice the four calories per gram found in proteins and carbohydrates. Therefore, while any healthy diet requires some fat consumption, you need to be very careful to limit the total amount of fats you eat. What fats you do consume should be monounsaturated or polyunsaturated. Quality protein is always a good choice, because it deters hunger longer than carbohydrates, is needed for healing and tissue building, and is converted to fat very slowly.

Carefully choosing carbs is the most important factor in retraining your hypothalamus from storing up fat. Simple carbohydrates, such as those found in syrup, honey, and sugar, absorb into the body quickly. This results in a barrage of hormones being released as a signal to the hypothalamus to begin hoarding fat. Complex carbohydrates, such as those found in fruit, vegetables, and whole grain, take much longer to seep into the system. So they do not trigger the fat-storing process. Putting less stress on your hypothalamus will keep you from saving up fat.

The way to dodge the hypothalamus' instinct to store fat for lean times is to eat a healthy and balanced diet, geared toward maintaining your current weight. Such a diet includes whole grains, complex carbohydrates, healthy fats, and proteins but limits the consumption of simple sugars.

Reset Hypothalamus To Stay In Shape

Unlike the primitive ages, now we have an assured regular food supply. Therefore, fat reserves have outlived their usefulness and we need to reset hypothalamus which sustained humans through lean times by ensuring build up of fat. Human body assimilates different foods differently, some of which have a natural tendency to accumulate as lipid reserves. Eating slowly helps the hypothalamus send the "stop" signal. Healthy eating, with the right mix of nutrients in the right quantities at the right time, supplies our body with ample energy to perform daily metabolic functions and eliminates the need for hypothalamus to conserve fat.

Want a Flat Stomach? - Here's the Best Exercise

The best exercise for the stomach is probably not the one you're thinking of. It's not the traditional sit-up or ab crunch. It's not even ab related.

So before you go out and buy the Gut Buster 2000, you should know that the best exercise you can do for your stomach won't cost you a red cent.

Exercise

All you need are your two feet because the exercise that I'm talking about is none other than walking or jogging.

If you've found that your stomach is flabbier than you'd prefer it to be, it's likely there are other parts of your body that need firming up as well.

Your body cannot just eliminate fat in one area. So if you are trying to crunch your way to a flatter stomach without exercising the rest of your body, you'll never see results.

To achieve a flat stomach, your entire body has to get leaner. Read that sentence again.

Start by doing cardio exercises to get your heart rate up and improve your metabolism. A good fast-paced walk three times per week is a great way to accomplish this. Not only does this burn calories, but it's good for your heart.

Did you know that a good, consistent cardio workout can increase your metabolism by up to 24 hours? Yep, it's true!

A Quick Exercise for Your Metabolism

Below is a sample workout that you can do to help give your metabolism a quick boost. It will help your body burn calories more efficiently if performed regularly.

1) Perform 30 seconds of hard exercise (i.e. run in place as fast as you can)

2) Perform one minute of moderate exercise (i.e. a casual jog or brisk walk).

3) Repeat this process 10 times.

4) Cool down for 3-5 minutes

Remember...

In addition to a healthy diet, walking and/or jogging is one of the best stomach exercises you can perform because it raises your metabolism enough to burn excess calories all over your body.

Total body fitness is the key to a flat stomach, not just spot toning one area. Why not kick-start your fitness program with a nice, fast-paced walk 3-4 times per week? Your stomach and the rest of your body will say, "Thank you." :)

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Want a Flat Stomach? - Here's the Best Exercise

Lisa Irby is the author of http://www.flat-stomach-exercises.com, a site that presents the REAL FACTS on slimming your waistline.

Here's What a REAL Fat Loss Expert Says About Losing Stubborn Fat!

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