Chris Walker's Secret Vault! Updates and info from Kitchener/Waterloo's Personal Trainer!

It's time to start a Healthy life: your 7 Day Program!

2009-11-09T11:22:00.000-08:00

"The Way to Wellness" It's time to start a Healthy life: your 7 day program !

How many times have you gone to sleep at night, swearing you'll go to the gym in the morning, and then changing your mind just eight hours later because when you get up, you don't feel like exercising?

While this can happen to the best of us, it doesn't mean you should drop the ball altogether when it comes to staying fit. What people need to realize is that staying active and eating right are critical for long-term health and wellness -- and that an ounce of prevention is worth a pound of cure. The more you know about how your body responds to your lifestyle choices, the better you can customize a nutrition and exercise plan that is right for you. When you eat well, increase your level of physical activity, and exercise at the proper intensity, you are informing your body that you want to burn a substantial amount of fuel. This translates to burning fat more efficiently for energy.
In other words, proper eating habits plus exercise equals fast metabolism, which, in turn gives you more energy throughout the day and allows you to do more physical work with less effort.

The true purpose of exercise is to send a repetitive message to the body asking for improvement in metabolism, strength, aerobic capacity and overall fitness and health. Each time you exercise, your body responds by upgrading its capabilities to burn fat throughout the day and night, Exercise doesn't have to be intense to work for you, but it does need to be consistent.

I recommend engaging in regular cardiovascular exercise four times per week for 20 to 30 minutes per session, and resistance training four times per week for 20 to 25 minutes per session. This balanced approach provides a one-two punch, incorporating aerobic exercise to burn fat and deliver more oxygen, and resistance training to increase lean body mass and burn more calories around the block.

Here's a sample exercise program that may work for you:

* Warm Up -- seven to eight minutes of light aerobic activity intended to increase blood flow and lubricate and warm-up your tendons and joints.

* Resistance Training -- Train all major muscle groups. One to two sets of each exercise. Rest 45 seconds between sets.

* Aerobic Exercise -- Pick two favorite activities, they could be jogging, rowing, biking or cross-country skiing, whatever fits your lifestyle. Perform 12 to 15 minutes of the first activity and continue with 10 minutes of the second activity. Cool down during the last five minutes.

* Stretching -- Wrap up your exercise session by stretching, breathing deeply, relaxing and meditating.

When starting an exercise program, it is important to have realistic expectations. Depending on your initial fitness level, you should expect the following changes early on.

* From one to eight weeks -- Feel better and have more energy.

* From two to six months -- Lose size and inches while becoming leaner. Clothes begin to fit more loosely. You are gaining muscle and losing fat.

* After six months -- Start losing weight quite rapidly.

Once you make the commitment to exercise several times a week, don't stop there. You should also change your diet and/or eating habits,' says Zwiefel. Counting calories or calculating grams and percentages for certain nutrients is impractical. Instead, I suggest these easy-to-follow guidelines:

* Eat several small meals (optimally four) and a couple of small snacks throughout the day
* Make sure every meal is balanced -- incorporate palm-sized proteins like lean meats, fish, egg whites and dairy products, fist-sized portions of complex carbohydrates like whole-wheat bread and pasta, wild rice, multigrain cereal and potatoes, and fist-sized portions of vegetable and fruits
* Limit your fat intake to only what's necessary for adequate flavor
* Drink at least eight 8-oz. glasses of water throughout the day
* I also recommend that you take a multi-vitamin each day to ensure you are getting all the vitamins and minerals your body needs.

I suppose that's all I can think of for now.

Make it a great day!

Chris Walker

Kitchener's Weight Loss expert!

Chris Walker has helped thousands obtain " permanent weight loss, quick and easy everytime!" To download a free copy of "Why Can't I Lose Weight? How to lose 10 pounds in 30 days visit http://www.chriswalkersfitness.com/

Exercise and Pregnancy!

2009-11-05T07:41:00.000-08:00

Prescribing a medication for pregnant women is a complex process.

Before obstetricians and gynecologists decide which dose of which drug can best treat a condition without putting any harmful side effects on the mother and the baby, they consider the patient’s age, general health, the number of months before delivery, tolerance for medications, and any other drugs the pregnant patient may be taking.

Prescribing exercise on pregnant women has to be just as scientific and precise. The type, intensity, frequency, and duration of a “dose” of exercise are all critical. One person’s healthy, vigorous workout could be hazardous to another. These dangers may be greater in pregnant women because they are more likely to have strains and other serious side effects for the would-be mother.

However, if exercise will be implemented and carried out in a normal, average range, exercise will not have an effect on the overall condition of the pregnancy and especially on labor or delivery.

Pregnancy

Quality prenatal care should be given to a mother during her pregnancy. She should be prepared for the normal delivery of a healthy baby. Complications should be prevented at all costs.

All of these things are boiled down to the fact that a pregnant woman should be cared in such a way that she will not be compelled to do vigorous work but should not also stay in bed and be inactive until she gives birth to her baby.

Consequently, a pregnant woman’s condition varies in relation to the growth and development of the baby in side her womb. Therefore, it is necessary that proper health guidance be provided by her physician during her visit.

Moreover, it is important to keep the pregnant woman’s life active in order to promote good health, not only for her but also for the baby most importantly.

Physical conditions like blood pressure, weight and health status is usually monitored during the pregnant woman’s visit to her doctor. For this reason, it is significant to note that exercise can be the number one factor in order to keep these aspects in good condition.

As the health experts contend, adequate physical and emotional information is needed by a pregnant woman to prepare herself for delivery. She needs practical health messages in keeping herself and the baby healthy.

Hence, for mothers or would-be mothers who are not yet aware why they should exert some effort in engaging into moderate, normal exercise, here is a list of some of its benefits so that you will be able to understand the reason why pregnant women have to exercise regularly:

1. Defiance against fatigue

As muscle becomes fatigued, it produces less force. To accomplish a task like climbing the stairs, for example, or shoveling snow, more units of muscle must be called into play to back up the wearied muscles.

The tired muscles are both less efficient and less effective. Hence, this will just put more strain on the pregnant woman because of the weight that is continuously adding up each day. That is why tired muscles will usually result to leg cramps or sore muscles.

What every pregnant woman must know is that exercise improves the condition of the muscles and their ability to work longer without fatigue.

2. Reduce backaches

Even when you sit or stand, some muscles are working, and such relatively easy postures can tax some muscles and cause fatigue. The muscles of the lower back, for example, can be exhausted and worn out by the effort of keeping erect when a pregnant woman stand still for several hours.

With exercise, a pregnant woman can correct this error by developing her posture.

3. Increase the amount of oxygen

Work and exercise rely on glycogen, a substance produced by the body from complex carbohydrates and stored muscles and liver. The supply of glycogen in the muscles determines and limits the duration of activity. Exercise depletes the glycogen in the muscles and leads to tiredness.

However, when glycogen is depleted by strenuous activity, it is replaced in quantities greater than before, as if the body recognized the need to lay in a larger supply of fuel.

Hence, oxidation is essential for converting glycogen to the energy that pregnant women need to wiggle a finger, flex a muscle, or practice the lungs and heart for some blowing action during normal delivery.

These are just some of the many benefits exercise can bring to pregnant women. Besides, nothing is completely wrong for a pregnant woman doing some moderate exercises. The only important thing to remember is that before starting an exercise program, whether pregnant or not, it is best to consult your doctor. As they say, doctors know best!

Make it a great day!

Chris Walker

Kitchener's Weight Loss expert!

Chris Walker has helped thousands obtain " permanent weight loss, quick and easy everytime!" To download a free copy of "Why Can't I Lose Weight? How to lose 10 pounds in 30 days visit http://www.chriswalkersfitness.com/

Develop your intuition!

2009-11-03T10:08:00.000-08:00

Have you had that experience when all of a sudden you just had this huge hunch that something is about to happen, and to your surprise, that intuition was eventually translated to reality?

When you feel strongly about something without logical basis to it, that's called intuition. It comes in three impressions: clairvoyance or "the third eye", sensing clearly and feeling through listening.

Clairvoyance is when your eye goes beyond what it can see. This is when you know what is happening somewhere.

Sensing clearly is basically what we refer to as "hunch" or "gut feel." This is the time when you are overwhelmed with a feeling and you can't explain it and all you can say is "I just know."

On the other hand, feeling through listening or clairaudience is being able to "listen" between the lines. Intuition also happens at times when a certain sound, whatever it is - be it a car's honk or a bird's twitting - ushers in an intense feeling.

They say only a number of people are gifted with intuition. Astrologers even insist that people born under the Scorpio or Pisces signs are naturally intuitive it almost borders on E.S.P. But studies have been sprouting left and right that proclaim that anyone can develop intuition.

Why the need to develop intuition, you ask? Why not let your emotional and psychological state as it is? First and foremost, intuition promotes good communication. It makes you more sensitive to the people around you; it often keeps you from hurting those you love because you are intuitive enough to understand them. Intuition also makes you far more creative than ever. Intuition means releasing more creative juices for any means of expression. Lastly, intuition has a healing power. This healing power is not in the physical sense, but in delving deep into your soul to eradicate some negative energy buried in it.

With that being said, are you ready to develop your intuition? Here are some ways to unlock this gift:

1. Hypnosis

Oh yes, get yourself hypnotized. Hypnosis is not limited to watching a pendulum move back and forth. Perform self-hypnosis or you can avail of hypnotic programs that can strengthen your intuition.

2. Meditation

Meditating means finding peace in yourself. If your mind and heart are cluttered with too many baggage and hurt, you wouldn't be able to quiet down that part of you that could eventually initiate intuition. There are so many ways to meditate: take a yoga class, or just simply practice some breathing that could bring you straight to Zen.

3. Think positive!

A worry-free, fear-free state could do so much to improve your intuitive ability. By staying positive, you attract good energy that would be able to easily recognize imminent feelings and events.

4. Just let go.

What does this mean? If you are on the brink of making a huge decision, let go of all the inhibitions and head to a quiet place where you could find out where the letting go has brought you. Sometimes you just have to listen to the voice within you, and that voice wouldn't come out unless you let go.

5. Never expect.

After letting go of the inhibitions and all those things that stop you from thinking and feeling clearly, never expect for an answer right away. Never expect that the "hunch" would fall on your lap immediately. Give it a little time then you'd just get surprised that -- wham! -- now you have your answer.

6. Believe in your first impressions.

When you see someone for the first time and think that he is a bit too arrogant for your taste, chances are that impression actually holds true. Most of the time, first impressions are brought by intuition.

7. Stay happy!

See? All you need to be intuitive is to stay happy! Happiness attracts immense power and such power includes intuition. In tapping your intuition, your motivation must be happiness and contentment. Given that premise, intuition will fall to you easily.

Intuition is helpful, because sometimes it leads you to something that cannot be achieved otherwise. A lot of lives have been saved by intuition alone. Decisions are easier done if armed by this gift. Develop intuition now and reap benefits you have never imagined.

Make it a great day!

Chris Walker

Kitchener's Weight Loss expert!

Chris Walker has helped thousands obtain " permanent weight loss, quick and easy everytime!" To download a free copy of "Why Can't I Lose Weight? How to lose 10 pounds in 30 days visit http://www.chriswalkersfitness.com/

10 ways to empower your communication!

2009-10-30T06:33:00.000-07:00

There is so much to know about conversation that anyone, even I, could ever realize. You can go though watching talk shows; radio programs; clubs dedicated to public speaking; ordinary conversations; certain rules still apply when it comes to interaction through words. It may sound tedious, I know, but even though it's your mouth that's doing the work, your brain works twice as hard to churn out a lot of things you know. So what better way to start learning to be an effective communication is to know the very person closest to you: yourself.

1. What you know.
Education is all about learning the basics, but to be an effective speaker is to practice what you've learned. My stint as guest at every Toastmasters' meeting I go to taught me that we all have our limitations, but that doesn't mean we can't learn to keep up and share what we know.

2. Listening.
It's just as important as asking questions. Sometimes listening to the sound of our own voice can teach us to be a little bit confident with ourselves and to say the things we believe in with conviction.

3. Humility
We all make mistakes, and sometimes we tend to slur our words, stutter, and probably mispronounce certain words even though we know what it means, but rarely use it only to impress listeners. So in a group, don't be afraid to ask if you're saying the right word properly and if they're unsure about it then make a joke out of it. I promise you it'll make everyone laugh and you can get away with it as well.

4. Eye Contact
There's a lot to say when it comes to directing your attention to your audience with an eye-catching gaze. It's important that you keep your focus when talking to a large group in a meeting or a gathering, even though he or she may be gorgeous.

5. Kidding around
A little bit of humor can do wonders to lift the tension, or worse boredom when making your speech. That way, you'll get the attention of the majority of the crowd and they'll feel that you're just as approachable, and as human to those who listen.

6. Be like the rest of them
Interaction is all about mingling with other people. You'll get a lot of ideas, as well as knowing what people make them as they are.

7. Me, Myself, and I
Admit it, there are times you sing to yourself in the shower. I know I do! Listening to the sound of your own voice while you practice your speech in front of a mirror can help correct the stress areas of your pitch. And while you're at it you can spruce up as well.

8. With a smile
A smile says it all much like eye contact. There's no point on grimacing or frowning in a meeting or a gathering, unless it's a wake. You can better express what you're saying when you smile.

9. A Role Model
There must be at least one or two people in your life you have listened to when they're at a public gathering or maybe at church. Sure they read their lines, but taking a mental note of how they emphasize what they say can help you once you take center stage.

10. Preparation
Make the best out of preparation rather than just scribbling notes and often in a hurried panic. Some people like to write things down on index cards, while other resort to being a little more silly as they look at their notes written on the palm of their hand (not for clammy hands, please). Just be comfortable with what you know since you enjoy your work.

And that about wraps it up. These suggestions are rather amateurish in edgewise, but I've learned to empower myself when it comes to public or private speaking and it never hurts to be with people to listen how they make conversations and meetings far more enjoyable as well as educational.

Make it a great day!

Chris Walker

Kitchener's Weight Loss expert!

Chris Walker has helped thousands obtain " permanent weight loss, quick and easy everytime!" To download a free copy of "Why Can't I Lose Weight? How to lose 10 pounds in 30 days visit http://www.chriswalkersfitness.com/

Diet Secrets of the Stars!

2009-10-29T09:19:00.000-07:00

Celebrities always look fabulous. Whether appearing in television or films or strutting down the red carpet during movie premiers and awards, they never cease to fascinate us with their larger than life presence. The truth is, it takes a lot of effort to look the way they do, and being the public figures that they are, they cannot afford to slack off when it comes to taking care of their physical appearances. Their livelihood largely depends on how they look. Aside from the clothes, the hair and the makeup, celebrities have to take good care of their bodies.

So it is no surprise that these stars have their own secrets when it comes to staying fit and gorgeous. Their health agenda can range from extreme workouts to well-planned meals. Who doesn't want to know their secrets in staying absolutely sexy? Here are some of the diet secrets of seven women celebrities.

1. Jennifer Aniston
The star of the phenomenal television show Friends not only mesmerized audiences with her adorable comic sense and her famous hairstyle, she was also known for having one of the sexiest bodies in Hollywood, as she appeared in countless magazine covers. To stay trim, Jennifer follows the 40:30:30 diet method. The diet consists of:

40% Low glycemic carbohydrates
-Foods such as beans, fruits and vegetables, legumes

30% lean proteins
-Tofu, fish, chicken, turkey, beef and low fat dairy products

30% essential fats
-nuts and seeds, fish and olive oils

It is essential that every meal should contain macronutrients to attain the balance of hormones and maximum weight loss.

2. Kate Hudson
The gorgeous daughter of actress Goldie Hawn gained 60 pounds during her pregnancy, which she needed to shed quickly before commencing on her next film. From her previous eating plan, she switched to a higher protein diet. She consumed high protein meals in smaller portions, and she combined this diet with an exercise program that includes weight training and cardiovascular workouts. After getting a lot of flak because of her post-pregnancy figure, Kate removed all that baby weight in only four months and has gained abdominal muscles that gained the envy of many in Hollywood.

3. Oprah Winfrey
As one of the most successful talk-show hosts in the world, there is no question that Oprah needs to maintain her physical appearance for her millions of audiences. Known as one of those celebrities who are constantly battling weight gain, she has recently toned up her figure and has never looked figure in age 50 by combining a regular exercise regime and diet plan. Oprah works out five days a week, spending 30 minutes on the threadmill and doing free weights. Her eating plan consists of legumes, fish, nuts, fruits and vegetables, chicken and dairy products that are lowfat. She limits her consumption of white sugar and flour. Oprah also credits her trim figure to her habit of not eating anything after seven in the evening.

4. Gwyneth Paltrow
A lot of people may find it hard to believe that the perpetually slim Academy award-winning actress actually needs to diet. Gwyneth actually follows a healthy eating plan that resembles Oprah's, avoiding sugar and white flour. She usually follows a macrobiotic diet, eating foods like vegetables, brown rice, and lean meat. She also eliminated dairy from her diet, and does yoga everyday.

5. Madonna
The pop star known as the Material Girl has always flaunted a body that is to die for, and has become a true fitness paragon over the years. She keeps herself in tip-top shape by having Ashtanga Yoga, and follows a strict diet that mostly shuns junk foods. She adopted a macrobiotic eating plan that includes organic foods rich in lean protein.

6. Claudia Schiffer
The bodacious German supermodel eats salad and steamed vegetables for dinner and eats only fruits before the afternoon. While on locations, she prefers to eat black grapes and drinks tomato juice and herbal tea.

7. Christie Brinkley
Long-time supermodel maintains her all-American good looks by being a vegetarian. She does not keep junk foods of any kind inside her home to make sure that she does not eat them when cravings occur. She snacks on sweet potatoes in place of candy bars, and she adopts a liquid juice diet when she needs to slim down fast.

Celebrities are just like ordinary people. They need to maintain their figures just like anyone else, and there is more pressure on their part since they are constantly in the public eye. Ordinary folks can have celebrity-like bodies, too, and by following these diet and fitness plans, they can also look like red-carpet worthy.

Make it a great day!

Chris Walker

Kitchener's Weight Loss expert!

Chris Walker has helped thousands obtain " permanent weight loss, quick and easy everytime!" To download a free copy of "Why Can't I Lose Weight? How to lose 10 pounds in 30 days visit http://www.chriswalkersfitness.com/

Self Esteem, Self Improvement & Weight Loss!

2009-10-28T05:37:00.000-07:00

So how do you stay calm, composed and maintain self esteem in a tough environment? Here are some tips you may to consider as a starter guide to self improvement.

Imagine yourself as a Dart Board. Everything and everyone else around you may become Dart Pins, at one point or another. These dart pins will destroy your self esteem and pull you down in ways you won’t even remember. Don’t let them destroy you, or get the best of you. So which dart pins should you avoid?

Dart Pin #1 : Negative Work Environment
Beware of “dog eat dog” theory where everyone else is fighting just to get ahead. This is where non-appreciative people usually thrive. No one will appreciate your contributions even if you miss lunch and dinner, and stay up late. Most of the time you get to work too much without getting help from people concerned. Stay out of this, it will ruin your self esteem. Competition is at stake anywhere. Be healthy enough to compete, but in a healthy competition that is.

Dart Pin #2: Other People’s Behavior
Bulldozers, brown nosers, gossipmongers, whiners, backstabbers, snipers, people walking wounded, controllers, naggers, complainers, exploders, patronizers, sluffers… all these kinds of people will pose bad vibes for your self esteem, as well as to your self improvement scheme.

Dart Pin #3: Changing Environment
You can’t be a green bug on a brown field. Changes challenge our paradigms. It tests our flexibility, adaptability and alters the way we think. Changes will make life difficult for awhile, it may cause stress but it will help us find ways to improve our selves. Change will be there forever, we must be susceptible to it.

Dart Pin #4: Past Experience
It’s okay to cry and say “ouch!” when we experience pain. But don’t let pain transform itself into fear. It might grab you by the tail and swing you around. Treat each failure and mistake as a lesson.

Dart Pin #5: Negative World View
Look at what you’re looking at. Don’t wrap yourself up with all the negativities of the world. In building self esteem, we must learn how to make the best out of worst situations.

Dart Pin #6: Determination Theory
The way you are and your behavioral traits is said to be a mixed end product of your inherited traits (genetics), your upbringing (psychic), and your environmental surroundings such as your spouse, the company, the economy or your circle of friends. You have your own identity. If your father is a failure, it doesn’t mean you have to be a failure too. Learn from other people’s experience, so you’ll never have to encounter the same mistakes.

Sometimes, you may want to wonder if some people are born leaders or positive thinkers. NO. Being positive, and staying positive is a choice. Building self esteem and drawing lines for self improvement is a choice, not a rule or a talent. God wouldn’t come down from heaven and tell you – “George, you may now have the permission to build self esteem and improve your self.”

In life, its hard to stay tough specially when things and people around you keep pulling you down. When we get to the battle field, we should choose the right luggage to bring and armors to use, and pick those that are bullet proof. Life’s options give us arrays of more options. Along the battle, we will get hit and bruised. And wearing a bullet proof armor ideally means ‘self change’. The kind of change which comes from within. Voluntarily. Armor or Self Change changes 3 things: our attitude, our behavior and our way of thinking.

Building self esteem will eventually lead to self improvement if we start to become responsible for who we are, what we have and what we do. Its like a flame that should gradually spread like a brush fire from inside and out. When we develop self esteem, we take control of our mission, values and discipline. Self esteem brings about self improvement, true assessment, and determination. So how do you start putting up the building blocks of self esteem? Be positive. Be contented and happy. Be appreciative. Never miss an opportunity to compliment. A positive way of living will help you build self esteem, have a better outlook on life and create a great platform for weight loss.

Make it a great day!

Chris Walker

Kitchener's Weight Loss expert!

Chris Walker has helped thousands obtain " permanent weight loss, quick and easy everytime!" To download a free copy of "Why Can't I Lose Weight? How to lose 10 pounds in 30 days visit http://www.chriswalkersfitness.com/

10 ways to start taking control!

2009-10-27T09:34:00.000-07:00

At first glance, it would seem that positive thinking and Attention Deficit Disorder (ADD) have nothing to do with one another. But many of us with ADD develop negative thinking patterns because we become frustrated by our challenges and frequent feelings of being overwhelmed. This negative outlook then makes it even harder for us to manage those challenges and move forward.

Practicing positive thinking allows people with ADD to focus on our strengths and accomplishments, which increases happiness and motivation. This, in turn, allows us to spend more time making progress, and less time feeling down and stuck. The following tips provide practical suggestions that you can use to help you shift into more positive thinking patterns:

1. Take Good Care of Yourself
It's much easier to be positive when you are eating well, exercising, and getting enough rest.

2. Remind Yourself of the Things You Are Grateful For
Stresses and challenges don't seem quite as bad when you are constantly reminding yourself of the things that are right in life. Taking just 60 seconds a day to stop and appreciate the good things will make a huge difference.

3. Look for the Proof Instead of Making Assumptions
A fear of not being liked or accepted sometimes leads us to assume that we know what others are thinking, but our fears are usually not reality. If you have a fear that a friend or family member's bad mood is due to something you did, or that your co-workers are secretly gossiping about you when you turn your back, speak up and ask them. Don't waste time worrying that you did something wrong unless you have proof that there is something to worry about.

4. Refrain from Using Absolutes
Have you ever told a partner "You're ALWAYS late!" or complained to a friend "You NEVER call me!"? Thinking and speaking in absolutes like 'always' and 'never' makes the situation seem worse than it is, and programs your brain into believing that certain people are incapable of delivering.

5. Detach From Negative Thoughts
Your thoughts can't hold any power over you if you don't judge them. If you notice yourself having a negative thought, detach from it, witness it, and don't follow it.

6. Squash the "ANTs"
In his book "Change Your Brain, Change Your Life," Dr. Daniel Amen talks about "ANTs" - Automatic Negative Thoughts. These are the bad thoughts that are usually reactionary, like "Those people are laughing, they must be talking about me," or "The boss wants to see me? It must be bad!" When you notice these thoughts, realize that they are nothing more than ANTs and squash them!

7. Practice Lovin', Touchin' & Squeezin' (Your Friends and Family)
You don't have to be an expert to know the benefits of a good hug. Positive physical contact with friends, loved ones, and even pets, is an instant pick-me-up. One research study on this subject had a waitress touch some of her customers on the arm as she handed them their checks. She received higher tips from these customers than from the ones she didn't touch!

8. Increase Your Social Activity
By increasing social activity, you decrease loneliness. Surround yourself with healthy, happy people, and their positive energy will affect you in a positive way!

9. Volunteer for an Organization, or Help another Person
Everyone feels good after helping. You can volunteer your time, your money, or your resources. The more positive energy you put out into the world, the more you will receive in return.

10. Use Pattern Interrupts to Combat Rumination
If you find yourself ruminating, a great way to stop it is to interrupt the pattern and force yourself to do something completely different. Rumination is like hyper-focus on something negative. It's never productive, because it's not rational or solution-oriented, it's just excessive worry. Try changing your physical environment - go for a walk or sit outside. You could also call a friend, pick up a book, or turn on some music.

When it comes to the corporate world, protocol is pretty much the religion. To know the things needed to do are the basics of productivity, but interaction and having a steady mind makes up the entire thing to true productivity. There are those who seem to work well even under pressure, but they're uncommon ones and we are human and imperfect. To get these little things like stress under our skins won't solve our problems. Sometimes it takes a bit of courage to admit that we're turning to be workaholics than tell ourselves that we're not doing our best.

Make it a great day!

Chris Walker

Kitchener's Weight Loss expert!

Chris Walker has helped thousands obtain " permanent weight loss, quick and easy everytime!" To download a free copy of "Why Can't I Lose Weight? How to lose 10 pounds in 30 days visit http://www.chriswalkersfitness.com/

Be Happy!

2009-10-26T14:33:00.000-07:00

Almost everyone have heard the hit single 'Don't Worry, Be Happy' by Bobby McFerrin. The song has a very catchy way of conveying its message of being happy to everyone. Bobby Mcferiin's simple message surely made a lot of people by telling them not to worry.

Living a happy, resilient and optimistic life is wonderful, and is also good for your health. Being happy actually protects you from the stresses of life. Stress is linked to top causes of death such as heart disease, cancer and stroke.

One of the better things ever said is - 'The only thing in life that will always remain the same is change', and in our life we have the power to make the necessary changes if we want to. Even if we find ourselves in an unbearable situation we can always find solace in the knowledge that it too would change.

Social networks or relationships are essential to happiness. People are different, accept people for who or what they are, avoid clashes, constant arguments, and let go of all kinds of resentments. If arguments seem unavoidable still try and make an effort to understand the situation and you might just get along with well with

Happiness is actually found in everyone, increasing it is a way to make a life more wonderful and also more healthy.

To be happy is relatively easy, just decide to be a happy person. Abraham Lincoln observed that most people for most of the time can choose how happy or stressed, how relaxed or troubled, how bright or dull their outlook to be. The choice is simple really, choose to be happy.

There are several ways by which you can do this.

Being grateful is a great attitude. We have so much to be thankful for. Thank the taxi driver for bringing you home safely, thank the cook for a wonderful dinner and thank the guy who cleans your windows. Also thank the mailman for bringing you your mails, thank the policeman for making your place safe and thank God for being alive.

News is stressful. Get less of it. Some people just can't start their day without their daily dose of news. Try and think about it, 99% of the news we hear or read is bad news. Starting the day with bad news does not seem to be a sensible thing to do.

A religious connection is also recommended. Being part of a religious group with its singing, sacraments, chanting, prayers and meditations foster inner peace.

Manage your time. Time is invaluable and too important to waste. Time management can be viewed as a list of rules that involves scheduling, setting goals, planning, creating lists of things to do and prioritizing. These are the core basics of time management that should be understood to develop an efficient personal time management skill. These basic skills can be fine tuned further to include the finer points of each skill that can give you that extra reserve to make the results you desire.

Laugh and laugh heartily everyday. Heard a good joke? Tell your friends or family about it. As they also say -'Laughter is the best medicine'.

Express your feelings, affections, friendship and passion to people around you. They will most likely reciprocate your actions. Try not to keep pent up anger of frustrations, this is bad for your health. Instead find ways of expressing them in a way that will not cause more injury or hurt to anyone.

Working hard brings tremendous personal satisfaction. It gives a feeling of being competent in finishing our tasks. Accomplishments are necessary for all of us, they give us a sense of value. Work on things that you feel worthy of your time.

Learning is a joyful exercise. Try and learn something new everyday. Learning also makes us expand and broaden our horizons. And could also give us more opportunities in the future.

Run, jog, walk and do other things that your body was made for. Feel alive.

Avoid exposure to negative elements like loud noises, toxins and hazardous places.

These are the few simple things you can do everyday to be happy.

And always remember the quote from Abraham Lincoln, he says that, "Most people are about as happy as they make up their minds to be."

Make it a great day!

Chris Walker

Kitchener's Weight Loss expert!

Chris Walker has helped thousands obtain " permanent weight loss, quick and easy everytime!" To download a free copy of "Why Can't I Lose Weight? How to lose 10 pounds in 30 days visit http://www.chriswalkersfitness.com/

Stop wasting your time!

2009-10-23T10:19:00.000-07:00

Tick, tick, tick, tick.... that's another 4 seconds out of the 86,400 seconds available to you each and every day. Assuming you sleep for 8 hours, you are left with 57,600 seconds per day. What are you going to do with them? Life is finite and we never know when our time will be up, what value do you place on yours?

The rich value their time like gold dust, the poor rarely value their time at all. The choice lies with you, how will you spend your time - will you spend it wisely or will you squander it?

How much time have you wasted so far this year? Many people spend hours each day watching TV, then claim to have no spare time to visit family or friends. It is a good idea to think about how much time you waste each day, and how that time could be spent making your life better. Some people spend their spare time running part-time businesses, some learn new skills while others choose to enrich the lives of others by volunteering. However you choose to spend your time, are you making the most of it?

If you are running a business in your spare time and want to increase your income, you must plan your time well. Time is money, time wasted is money wasted. Without a plan, much time is wasted wondering what to do next. A good plan will ensure that your efforts are focused on specific tasks and that your time is used effectively.

The ultimate aim of any business person is to create multiple streams of passive income, revenue which is earned without spending any more time or effort. To achieve this, you must spend time learning the skills neccessary to generate these revenue streams. If you could set up a small business which, after the initial set-up phase would earn you a sustained revenue for life with no extra effort, that would be worth it right? This is how the rich get richer, they learn what it takes, plan meticulously, follow the plan to completion then they start again. It is my belief that there is absolutely no difference between a rich person and a poor person other than money.

Start writing your plan now...

What is your goal?
What steps must you take achieve your goal?
What milestones must you reach on the way to achieving your goal?
What do you need to learn in order to achieve your goal?
What challenges might you face while following your plan?
What will you do to overcome them?

Successful people follow a plan of action, the most successful people plan for every eventuality. A good plan is like a roadmap to success, follow it and you will find your way. If you do not have a roadmap, or you choose not to follow it, you will lose your way and you will lose motivation. It is YOUR goal, you do want to achieve it, don't you?

Make it a great day!

Chris Walker

Kitchener's Weight Loss expert!

Chris Walker has helped thousands obtain " permanent weight loss, quick and easy everytime!" To download a free copy of "Why Can't I Lose Weight? How to lose 10 pounds in 30 days visit http://www.chriswalkersfitness.com/

Benefits of Boxing Training for Weight Loss!

2009-10-22T06:27:00.000-07:00

You may improve your health and have a physically fit body by getting into boxing training fitness programs. This is the best way for you to have a stronger body and gain confidence. Boxing workouts can help you to be at your best fighting form as well.

Many people see positive results from boxing trainings. You may build stronger and more defined arms and legs. These programs and classes also help you to gain a sense of inner strength and emotional balance.

Boxing training classes got across to the mainstream of physical fitness training a few years back. They have seen the benefits on the cardiovascular and toning of the muscles by these boxing training workouts. Tae bo work out videos also popularized these boxing and kickboxing exercises.

Cardio boxing training classes and the innovative variations of the sparring jabs, power punches, defense, and fitness has all blends of aerobics exercises. You will learn the proper execution of the punch and kick combinations for a more intensive workout that can help you become stronger and more confident.

The combinations you perform on the blocks, jabs, and kicks are executed to an imagined opponent. You may see classes where participants throw punches and kicks on the air. You will also find training camps that have quality equipment such as punching bags and you may also have the option of getting a partner that has padded hands.

You may also enjoy more benefits aside from the physical aspects of boxing trainings. Cardio kick boxing workouts allow you to burn out 350 to 500 calories in just an hour. It also helps maintaining the heart rate at 75 percent to 85 percent regular beat. This has been proven to be good and is the recommended range if you are exercising or into training.

Moreover, these boxing training classes improve your speed, resistance, and strength. Flexibility and the reflexes of the muscles are also enhanced. Repetitive motion on arms by sparring and jogging while you punch helps your arms and legs gain strength and power.

These workouts also enable your joint movements to build very efficient fitness results.
These movements require you to develop balance and coordination that enables your body to be stable and maintain a good form.

These physical benefits you gain from boxing and kickboxing are just few of the many benefits that they can provide. You will be able to learn more about defense mechanism skills, which you may use in case of unwanted instances. You will also feel the satisfaction when you punch or kick. Relaxation and self-motivation is also developed.

You will feel a sigh of relief and feel that you are released from stressed. It also helps you to get rid of that anger that is inside of you. Once these things are releases, you may feel lightness into your body and peace of mind as well.

Many aerobic and fitness experts recommend boxing training lessons for beginners. It allows you to workout on your desired pace and body condition. Boxing classes let you to push yourself to the limit as long as you are safe and well conditioned.

Positive results await you with boxing training. You will enjoy a physically fit body and will keep you in better shape. You have the option working out and exercising at your preferred level and skill. Enjoy the fun of these boxing training programs.

Make it a great day!

Chris Walker

Kitchener's Weight Loss expert!

Chris Walker has helped thousands obtain " permanent weight loss, quick and easy everytime!" To download a free copy of "Why Can't I Lose Weight? How to lose 10 pounds in 30 days visit http://www.chriswalkersfitness.com/

The Importance of Working Your Core Muscle!

2009-10-21T09:40:00.000-07:00

Suppose that at a distance you see a short, stooped figure walking with short, slow steps. Most likely, you will conclude that the person is old. The hunched posture gives you the clue.

Why does aging contort so many bodies in this way? The reason is that many people, throughout their lives, never extend the neck to its full range, and so the muscles shorten. Long hours of reading, sewing, typing, or standing at a workbench take their toll. Eventually deposits of calcium salts in the joints complete the process of immobilization. Once this calcification takes place, nothing can be done to reverse it.

Fortunately, older persons can take action before it is too late. The best action is regular exercise that stretches the muscles and improves flexibility, with special considerations on the core muscles. This kind of response is relatively important for a number of factors that when taken for granted will only lead to serious health problems.

What Are Core Muscles?

Core muscles pertain to the muscles found at the obliques, abdominals, lower back, and the glutes. These four areas of the body are the ones that usually frame the posture of a person. Hence, a good posture reflects the good condition of these muscle areas.

What people do not know is that core muscles are actually the “core” or the central part for all the strength that is needed to boost carry out different physical activities. This only means that if an individual’s core muscle is physically powerful, it will maintain equilibrium on the body and will stabilize the system every time the person is working out and moving.

Strengthening Core Muscles

The main responsibility of the core muscles is to provide enough power to the body in order to enable it to cope up with the dynamic challenges of every physical activity that a person encounters.

For this reason, many health and fitness experts have realized that it is relatively important to strengthen the core muscles than with the other muscles in the body. Through some series of experiments and research, they have found out that having a stronger core can lessen a lot of health problems concerning posture.

For instance, a well-conditioned core muscle can project good posture. It can also improve the endurance of the back all the way through the day.

Why? Because muscles that are included in the group of core muscles are actually the ones that initiate the proper stabilization of the whole upper and lower torso.

So, for those who wish to know and understand why it is important strengthen the core muscles, here is a list of some of the benefits that you can use as references:

1. Strengthening core muscles will improve posture and prevent low back pain of the muscular origin.

This means that as you incorporate stretching exercises in your routine, taking a particular focus on the muscles of the upper and front part of the trunk, including the abdominal and trunk muscles, the activity has the tendency to strengthen the muscles of the back that extend to the spine.

2. It will help tone the muscles, thereby, avoiding further back injury

Exercising your core muscles will strengthen and tones your lower back muscles and buttocks while stretching the hip flexors and the muscles on the front of the thighs.

Achieving this state will deter you from any serious lower back injury.

3. Improves physical performance

Exercising the core muscles with slow, static stretching is just as effective in relieving stiffness and enhances flexibility. Once the flexibility of a person has improved, it follows that he will be able to perform his physical activities at a better state.

4. They do not cause sore aching muscles

Static stretching for core muscles is best for the muscles and connective tissues. And because it employs slow stretches only, it will not cause any soreness, as do the quick, bouncing exercises that rely on jerky muscle contraction.

5. Lengthen muscles and avoid unbalanced footing as you get old

Core muscle exercises lengthen the muscles that have contracted as a result of pain. It also prevents pain from vigorous exercise if they are included at the end of each workout.

Health and fitness experts highly recommend starting core work out immediately and repeating the routine at least 2 times a week. The process can be done after the workout or even during the activity, for about 10 to 20 minutes only.

Indeed, core muscles are absolutely important in determining the good posture of the body. Strengthening them can absolutely eliminate those nuisances of back pains.

Make it a great day!

Chris Walker

Kitchener's Weight Loss expert!

Chris Walker has helped thousands obtain " permanent weight loss, quick and easy everytime!" To download a free copy of "Why Can't I Lose Weight? How to lose 10 pounds in 30 days visit http://www.chriswalkersfitness.com/

Why You Can't "Spot Reduce"!

2009-10-19T08:01:00.000-07:00

People have problem areas. Even people, who have achieved their ideal body weight, will still have problem areas. It could be the love handles, the flabby arms, the sagging skin or the hips. Then you will find the market offering all sorts of products, from creams and applications to get rid of the fats to gadgets and machines to tone the arms, thighs or the abs.

However, there is one reality check you have to make. You cannot spot reduce. The attempt to do so is not going to work and it will not be for your good.

Why Can’t I Spot Reduce?

The market misinforms the public of the benefits that can be expected from their so-called revolutionary products when in fact there really are no revolutionary results to look forward to.

1. Healthy Diet Is Important
Diet is an important element to get rid of the undesirable body fats. The foods that you eat have calories and cholesterols that get stored in your body, probably amassing on those problem areas of yours. The diet is the main culprit for presence of fats.

So no matter how much you depend on those gadgets in the market, it will remain defenseless if you keep indulging in sweets, fatty foods or junk foods.

2. Spot Reduction Is a Mere Myth
It is not healthy to believe what those people say about the productivity of spot reduction efforts. The products you see on the market require nothing but merely attach or apply them on the problem areas. What about your other body parts? What about the other requirements of the body?

In any healthy endeavors, you must be on the top of your physiology. You should know what it takes to achieve a goal. For example, if you want six-packs in your stomach, you have to know what it takes to get them.

Some people out there would claim that if you want to improve the look of your stomach, you simply have to concentrate on abdominal exercises or use the gadgets that will do the exercise for you. Again, you cannot spot reduce. You cannot achieve the goal with simply doing that one abdominal exercise.

The fat can not just come off on its own by just using a gadget. Genetics has to do with it. Diet has to do with it. Lifestyle has to do with it.

The truth is, before you can even aim for the six-packs on the stomach, you will have to take away the fats first.
So doing 500 crunches a day will only exhaust you but it will not get rid of those fats. Your body will not burn the fats stored in that spot you are targeting. Actual workouts can actually address this. With this, the fats are burned one at a time, and not just in one area. It has a more integrated system of reducing the fats in the body.

Then you will also have to gain body mass. At this point, the only way you can only get rid of the fats and get some body mass is to have a healthy diet and do cardio exercises.

Only after surpassing the diet and cardio requirements can you focus on the abdominal exercises. This is the only proper time to really focus on working out for the six-packs.

3. There Are No Shortcuts
Miracle diets, pills and potions are mere shortcuts that will lead you to a dead end. If a healthy body is aimed, you have to work for it. You have to earn it.

We truly are living in a fast world with the advancement of technology, but your body still is very much natural. Thus you will still have to be grounded to what is naturally required by the body, healthy diet, regular exercise and considerable amount of time to develop that desirable state.

4. Health and Fitness Require Commitment
Your dedication to the health of your body is a lifelong commitment. Even if you achieved a good body now, it will not remain so forever if you abuse on your diet and lifestyle. It needs to be loved and taken care of, regularly.

That is why if you will depend on the spot reduction claims, it will really bring you nowhere. You can only hope, but you cannot expect. So if you aim for the healthy body; get an exercise program for your self and make some changes in your diet. Give your self a holistic development. Improve not only the body, but your outlook in life as well.

Do It the Proper Way

With all these points raised, the bottom line is to simply get healthy the proper way. The saying still holds true. No pain, no gain. So do not be a victim of the misleading information and empty promises thrown upon you. Simply know the proper options. Take the matter into your own hands and enjoy the benefits of a healthy body.

Make it a great day!

Chris Walker

Kitchener's Weight Loss expert!

Chris Walker has helped thousands obtain " permanent weight loss, quick and easy everytime!" To download a free copy of "Why Can't I Lose Weight? How to lose 10 pounds in 30 days visit http://www.chriswalkersfitness.com/

Back to Basics: Why You Need To Drink Water!

2009-10-14T14:53:00.000-07:00

Not only is the planet earth ¾ water, we can also say the same thing on all living things. Every human being and animal have water in their body. They need water to survive. By not having water for days, these can have a side effect on their body and mind functions.

Out of all the nutrients, water is the most important of them all. Even a camel may not be able to survive if not allowed to have a single drop for months and months and months.

Water flushes the unwanted toxins in your body. When you’re taking a shower, soap cleanses your body and water flushes everything out, right? That’s exactly how it goes with taking in water. Water carries out all the waste from your organs and your cells.

Water is the main component in the blood. It is a second circulatory system and is also the juices in the digestive system. If it weren’t for water, you wouldn’t be able to digest properly.

As disgusting as it may sound, water is also the main ingredient of your urine and your sweat. How ironic it is that it’s also water that will cleanse your body, while it is also the main ingredient of something excretory. Water is also a big component in the mucus in your throat, your nose and your eyes, just as the bile in your stomach.

Even though oil and water don’t mix, water is also like oil, in the sense that it is a lubricant. Water makes it easier for components to move freely from one another. A fine example in depicting these is that the water allows the joints in your knees and your elbows to slide properly. Whenever you bend or straighten your legs and fingers, you don’t have to exert much effort because the water inside you is responsible for all that.

For your comfort, it is also advised that you drink water. Take for example you had just ended a rigorous work out. You must replace the water you’ve lost inside you by drinking water. Besides, whenever you drink water, it replenishes and nourishes you. And it feels good.

Water cools you down with sweat. That’s also a water component on your skin. When you are under a hot sizzling sun, your body lets out a lot of heat, that’s why the skin tries to cool you through your sweat. This is the evaporation of air with something liquid.

Important to remember that when you’re exercising, you must not only drink because you’re dead tired. Schedule when you would drink. Do you prefer every ten or fifteen minutes. That’s because with a strenuous work-out, you lose more water in your body.

Water works so hard in providing you the needed nourishment your body requires from day to day. Normally, a person’s body loses 2 to 3 quarts of water. That’s 2 liters. Not only do you lose water through peeing and sweating, through evaporation, you unconsciously lose water. When you breathe, your breath has water droplets. It’s too minute for anybody to see. But you can see it in a way if you breathe in through glass. That’s again another evaporating process, which only proves that your breath does have water. Skin has water and these are also evaporated by the air.

By drinking water and eating the right food, a person replaces the water that is lost consciously and unconsciously. Food that are appropriate in replacing the lost water are the types that have water in it. Examples are cantaloupes, watermelon, oranges and grapes. These are fruits which you bite into and have a citrus-y feel. For vegetables, they may not have as much citrus-y feel as the fruits, but lettuce, celery and cucumbers are the top choices.

Do not rely on food alone. You yourself must intake the required eight to twelve glasses of water. There are also substitutes like soup. If you’re into coffee, it would only contribute in making you pee more. That’s because caffeine is a diuretic. Too much soda will only give you more sugar than it will give you more water.

Perhaps, the best advertisement we can advise anyone to drink water is that it makes the skin and hair beautiful and healthy. By drinking, you lessen the chances of having acne and rashes. There, I bet you’re grabbing a glass right now.

Make it a great day!

Chris Walker

Kitchener's Weight Loss expert! Chris Walker has helped thousands obtain " permanent weight loss, quick and easy everytime!" To download a free copy of "Why Can't I Lose Weight? How to lose 10 pounds in 30 days visit http://www.chriswalkersfitness.com/

Happy Thanksgiving!

2009-10-09T07:44:00.000-07:00

Happy Thanksgiving ! Hope you're having a great day and are excited about your Thanksgiving/Octoberfest long weekend plans. Ofcourse we will be closed on Monday but more importantly I wanted to take this opportunity to thank you for your business and to let you know that I'm glad and privilliged to have you as a customer.

I also wanted to offer you a Free copy of The Body Fat Removal System just in case you don't already have one or have fallen off the wagon here's your chance to use the simple system that has caused users collectively to lose thousands of unwanted pounds!

I know you'll be feasting this weekend and that's fine but come next week make a commitment to yourself to buckle down and get serious with your nutrition. Nutrition is responsible for 80% of your results and it's time you've taken your fitness, health and results to another level! I now you've been struggling but that's okay; celebrate your small successes and keep taking action towards the body you desire and deserve.

Thanksgiving is all about giving and what you're thankful for so be thankful for how far you've come and know that anything worth achieving never happened overnight!

I know you can do it and I'll always be there to provide you with the tools and strategies to help you succeed

Click on the link below now for your free copy of The Body Fat Removal System & be sure you implement it right away for maximum health & fitness results!

http://www.fitnesstrainingformenandwomen.com/Body_Fat_Removal_System.pdf

Happy Thanksgiving & make it a great long weekend!

Chris Walker

Kitchener's Weight Loss expert! Chris Walker has helped thousands obtain " permanent weight loss, quick and easy everytime!" To download a free copy of "Why Can't I Lose Weight? How to lose 10 pounds in 30 days visit http://www.chriswalkersfitness.com/

Vegan Diets and Vitamins!

2009-10-07T13:18:00.000-07:00

You may be considering switching to a vegan or vegetarian diet, but are concerned about getting everything you need to stay healthy. While there are a lot of essential vitamins and minerals in animal products, these vital nutrients are available in vegan diets as well. There’s no need to take extra supplements everyday; simply eat the right foods to provide you will a healthy, well rounded diet. Here are some of the major nutrients a vegan diet might be missing and non-animal sources for them.

* Iron. It is especially important to get iron in your diet if you are a menstruating woman, because it is often lost during your period. There are many options for getting iron including sea vegetables, legumes, soy, raisins, figs, and broccoli. You may also consider eating a fortified breakfast cereal; these have extra iron added. You should also be sure to get adequate vitamin C so the iron is absorbed.
* Calcium. Contrary to what the dairy industry wants you to believe, you do not have to drink milk to get enough calcium in your diet. Many green leafy vegetables are great sources of calcium. Soy products, such as fortified soy milk and tofu, are good calcium sources as well. You can also find orange juice on the market that has added calcium.
* Protein. While meat and eggs are the best way to get protein, you can still build strong muscles by finding protein in other foods. Soy products, nuts and nut butter, seeds, beans, grains, and vegetables all contain protein. You should eat a variety of these foods for optimum health.
* Vitamin D. This nutrient is essential for proper absorption of calcium. The best way to get it without drinking milk is from good old sunshine. You don’t need to go tanning, just take a daily walk or do some reading outdoors. If you don’t want to go to a tanning salon during the winter, you can try some fortified soy milk or breakfast cereals.
* Vitamin B12. This is one of the harder nutrients to get in a vegan diet because there are no non-animal natural sources. Fortified soy milk and cereals have added B12, but you may still need a daily supplement.
* Zinc. This nutrient is usually found in milk products, but is also available from soy products, dried beans, and nuts. You can also find zinc in fortified breakfast cereals.

Remember, while you can get nutrients from supplements, fortified cereals, and other unnatural sources; the best way to get nutrients is naturally. Try to incorporate as many natural nutrient sources as you can into your diet for a healthy animal product free life.

Make it a great day!

Chris Walker

Kitchener's Weight Loss expert! Chris Walker has helped thousands obtain " permanent weight loss, quick and easy everytime!" To download a free copy of "Why Can't I Lose Weight? How to lose 10 pounds in 30 days visit http://www.chriswalkersfitness.com/

Important Information About Weight Loss Vitamins!

2009-10-06T17:27:00.000-07:00

One of the things that people often neglect when undergoing a new weight-loss plan are weight loss vitamins. In fact, despite the fact that vitamins are so important to the way our bodies function, a lot of people really don’t know anything about the advantages that vitamins can provide. Weight loss is just one benefit that certain vitamins can provide. If you’d like to find out about the best weight loss vitamins, how to get them, and how they help you, read on.

Actually, there’s really no such thing as the “best” weight loss vitamins. Your body is like a very complicated machine. Like most complicated pieces of machinery, it takes more than any one thing to keep it running well. Vitamins work together with each other to produce all kinds of great results for your body. Different vitamins can work together to raise your metabolism, control your appetite, and help you burn more calories, all of which can contribute to increased weight loss.

Vitamin B2, also known as riboflavin, is one of the most important weight loss vitamins. Sources for B2 include dairy products like milk, eggs, and hard cheeses, and it can also be found in leafy green vegetables and wheat germ. B2 helps keep your thyroid function intact. The thyroid is a gland in the body that can control metabolism and the way your body grows. B2 can help the thyroid function, keeping your metabolic rate up, which means you’ll burn fat faster.

Vitamin B5, also called panthothenic acid, is a vitamin that helps our body use fat. The body burns fat to create energy, and if you have a deficiency of B5, your body might have trouble doing this. You’ll retain more fat, and that’s not something anyone wants! You can find B5 in all kinds of meat and poultry, as well as nuts, wheat products, eggs, beans, bread and green vegetables.

Another important vitamin in the list of weight loss vitamins is choline, which is part of the vitamin B complex family. Choline is not technically a vitamin, it’s actually something your own body makes in the liver. However, without the proper foods, the liver can’t make choline. This can cause to get trapped in the liver. Choline comes from some types of beef, egg yolks, and vegetables such as cauliflower and cucumbers.

Although there are other important weight loss vitamins, the last once covered here is vitamin C. Vitamin C has a wide range of health benefits, but in terms of weight loss, it helps your body to convert glucose into energy. Most famously found in oranges, you can also get the vitamin C you need from broccoli, kiwi, lemons, and strawberries as well as some veggies like Brussels sprouts and cabbage.
Vitamins are a key factor in how our bodies work, and if you think you can lose weight without getting the right vitamins, you’re making a big mistake. As you prepare your

Make it a great day!

Chris Walker

Kitchener's Weight Loss expert! Chris Walker has helped thousands obtain " permanent weight loss, quick and easy everytime!" To download a free copy of "Why Can't I Lose Weight? How to lose 10 pounds in 30 days visit http://www.chriswalkersfitness.com/

A Weight Gaining Diet!

2009-10-05T15:12:00.000-07:00

Do you get laughed at on the beach because you look like a bean pole? If you do then you need to consider a weight gaining diet. Doctors still don’t know why some people simply don’t put on weight but it generally comes down to metabolism and genetics. This article will give you food (pun intended) for thought about a weight gaining diet.

If you feel you are too skinny or seem to keep losing weight for some unknown reason it’s time to see your doctor. There may be a possibility of some type of illness or disease, which could be causing you to be underweight or losing pounds, you can’t afford to lose.

Most people have to lose weight, but there are a few (lucky you might say!) folks out there who have the opposite problem; in that they have trouble putting on weight. These people generally can eat a lot of what they want but simply don’t gain weight. Once an illness has been ruled out, a weight gaining diet plan needs to be formulated.

Just because a person is thin it doesn’t mean they are healthy. People who don’t put on weight may feel they can eat whatever and whenever they like. However there are hidden dangers; the cholesterol levels can easily climb and various other silent killers may lurk about; such as diabetes. It is therefore pivotal that thin people who have trouble putting on weight still eat healthy.

There are various weight gaining diet plans but all have the one goal; to consume more calories than are being burned. Many people who struggle to put on weight are very active and therefore require a high daily calorie intake. The secret is to focus on good calories and not bad ones.

Some examples of weight gaining diet foods include:

• Fish
Fish is high in protein, makes you feel fuller faster and is known for excellent weight gain. Bodybuilders eat a lot of fish for the protein and because protein does not result in excess fat, you are putting on lean muscle instead which is healthier.

• Fruit
Fruit such as bananas are ideal for weight gain. Most other fruits will not result in actual gains but will make you healthy.

• Vegetables
Vegetables are the key to weight gain. You can eat as many vegetables as you like without feeling guilty. If you really need to gain weight then consider two to three small vegetable meals per day.

• Lean Meat
Meat is the other key to putting on weight. Although vegetarians may not be skinny, eating meat will certainly hasten the process of weight gain. Lean meats like lean beef and chicken should be eaten 4-5 times per week if your goal is to put on weight.

Some other tips for a weight gaining diet include eating regular small meals rather than 3 large meals. 6 smaller meals will stop your body using up reserves of fat as it waits for the next meal. Providing a constant supply of food means there is always something for your body to work from.

In conclusion you can eat a weight gaining diet, but metabolism and genetics may be working against you. Regardless if you are losing weight or trying to gain weight, the most important thing is for you to eat healthy.

Make it a great day!

Chris Walker

Kitchener's Weight Loss expert! Chris Walker has helped thousands obtain " permanent weight loss, quick and easy everytime!" To download a free copy of "Why Can't I Lose Weight? How to lose 10 pounds in 30 days visit http://www.chriswalkersfitness.com/

Weight Loss Secrets Foods That Speed Up Metabolism!

2009-10-02T10:38:00.000-07:00

There are several foods and types of foods that speed up metabolism that can help you burn fat and lose weight. Though it's probably hard to believe that you can lose weight by actually eating, instead of starving, it's true. You're probably already eating at least some of these foods, at least once in a while. So simply add them to your diet a little more often and reap the benefits of these superfoods.

If you like spicy food you may already be eating peppers. Cayenne peppers, habaneros, jalapenos-- these are hot and spicy foods that speed up metabolism. They don't just taste hot, they make your internal furnace run hotter, too. And the really good news is that they keep boosting your metabolism for up to 3 hours after you've eaten them. That's a long-lasting fat-burn, so if you like spicy foods at all, take advantage of them often. Though watch what else is in the spicy dish, like too many simple carbohydrates and too much fat.

Fish like salmon, sardines and tuna are rich in Omega-3 fatty acids, which is good for your heart in addition to helping speed up your metabolism. These fish lower the level of leptin, a hormone, in your system. Studies have shown that lower levels of leptin make it easier to lose weight and keep it off. Fish are also a great source of lean protein, and protein is an important part of many of the foods that speed up metabolism.

Foods rich in protein like eggs, lean meat, legumes (beans) and even often-criticized peanut butter will boost your metabolism. Peanut butter is rich in protein and monounsaturated fats, making it a healthy food if eaten in moderation. Choose natural or organic peanut butter to eliminate any hydrogenated oils and sugar, to make it one of the healthiest foods imaginable. Any natural nut butters, like almond butter, offer the same protein boost, with almond butter offering you antioxidants, cholesterol-lowering substances, and monounsaturated fats, among other things. Don't give up nuts because they're high in fat, they can be part of your weight loss plan in moderation.

Whole grains like oatmeal are vitally important foods that speed up metabolism. Low-carb diets miss out on these important foods, which provide needed glucose and energy for the brain to function properly. The reason whole grains boost metabolism while simple sugars and starches slow it is because of the insulin released. Whole grains digest slowly and put little insulin into the blood. This keeps things humming along smoothly. Sugars make the blood sugar spike which triggers a heavy release of insulin, which immediately tries to store everything as fat. When it's pulled the sugar from your blood, you're hungry again and you crave more sugar. It's a vicious circle that wreaks havoc on your metabolism.

Fruits and vegetables, particularly berries and dark green, leafy veggies, are also excellent sources of vitamins and antioxidants, and they're all foods that speed up metabolism.

Make it a great day!

Chris Walker

Kitchener's Weight Loss expert! Chris Walker has helped thousands obtain " permanent weight loss, quick and easy everytime!" To download a free copy of "Why Can't I Lose Weight? How to lose 10 pounds in 30 days visit http://www.chriswalkersfitness.com/

The Truth About Topamax For Weight Loss!

2009-09-30T10:10:00.000-07:00

Normally, the prescription drug, Topamax (or Topiramate), is used for treatment of epilepsy and the prevention of migraine headaches. But another unexpected side effect of taking Topamax is weight loss. A reported weight loss of 16 percent in adults and 21 percent in children has been recorded. Health care providers have started prescribing certain Topamax dosage for weight loss but only for certain situations. But because Topamax is not recommended or even recognized as drug or medication for weight loss by the US Food and Drug Administration (US FDA), this becomes an “off label” prescription or use of drug.

An “off label” prescription of a particular drug is used when the particular drug, i.e., Topamax, used to treat a medical condition or disease is not approved by the US FDA. The US FDA will regulate how this prescription drug can be advertised or manufactured by the producing company. However, these same regulations do not actually prohibit a health care provider from prescribing the drug for different medical conditions.

Prescription of a minimum amount of Topamax dosage for weight loss falls under an “off label” prescription. Topamax is primarily used to treat epilepsy and used, in minimal dosage, to prevent migraine headaches. But side effects have shown themselves in patients taking any amount of dosage and weight loss is one of them. To avoid the appearance of these side effects, health care providers recommend a small dose of less than 25 mg daily, split into two doses, which should be at least twelve hours apart. Do not expect a dramatic weight loss, though, as amount of weight lost is still in proportion with a person’s body weight.

Topamax has been prescribed for treatment of weight loss and obesity and to assist in the decrease of the occurrence of binge eating. However, prescription of Topamax for weight loss has also resulted in several undesirable side effects. Health reports have noted that patients who have used Topamax for weight loss have experienced memory loss and difficulty in concentration.

These side effects make it more difficult to tolerate Topamax and make it harder for the drug to work effectively. This is the reason why Topamax will not be approved by the US Food and Drug Administration as a recommended prescription drug for weight loss because there is no balance. Prescribing Topamax has proven tricky because an intake of excess dosage can result in undesirable effects that can lead to something more dangerous. Common side effects include a change in taste, diarrhea, nausea and dizziness. Dangerous side effects include memory problems, fatigue, confusion and impairment of fine motor skills.

If excess dosage or intake of topamax is ingested, complications may include an overdose, which is apparent through seizures, speech problems, blurred vision, loss of coordination, loss of consciousness and coma, muscle weakness and bone pain. Because of this, despite the result, any amount of Topamax dosage and weight loss is not a good combination. It may lead to undesirable results that can turn fatal.

Make it a great day!

Chris Walker

Kitchener's Weight Loss expert! Chris Walker has helped thousands obtain " permanent weight loss, quick and easy everytime!" To download a free copy of "Why Can't I Lose Weight? How to lose 10 pounds in 30 days visit http://www.chriswalkersfitness.com/

Proven Weight Loss Nutrition Secrets!

2009-09-28T16:50:00.000-07:00

Are you one of those people struggling with weight loss? Nutrition is important, but one of the first things dieters try is some level of starvation. Unfortunately, starvation deprives the body of nutrition. Rather than triggering weight loss, starvation causes weight retention and weight gain.

How do you respond to your excess weight? Do you deprive yourself of food? Have you tried various fad diets or diet pills that claim to help you lose weight? Was exercise part of your weight loss plan?

If you have tried all these methods and you still haven't lost weight, there is a good reason. There's more to it than that.

Here are the elements you need to achieve weight loss:

- nutrition in sufficient quantities that do not include any fattening foods, junk food, sweet foods, and the like
- exercise to increase your body's demands for energy
- breathing exercises to encourage weight loss
- consistency and persistence

You can't expect to achieve weight loss if nutrition is not adequate. Junk food and other empty foods do nothing for you but add weight. While the energy they provide might make you feel good and help you to perform, they are short term solutions.

Let's take a look at each aspect of weight loss.

Nutrition: You want to choose non-fattening foods that maintain the nutrient levels your body requires. If your body doesn't get them, it will hold on to whatever food it gets as a survival tactic. Look for low and no-fat foods. Make sure you eat fresh fruits and vegetables, lean meat (preferably chicken or salmon rather than red meat), and calcium rich foods like cheese and skim milk.

Exercise: Develop a suitable workout for you and practice it at a minimum of 30 minutes per day. Make sure it's an exercise you enjoy. Walking, swimming, cycling are all excellent exercises for weight loss. Nutritious snacks will provide you with appropriate energy that will quickly burn off during exercise.

Deep Breathing: Several times throughout the day, practice deep breathing for about 15 minutes each session. This will help your body to burn energy.

Consistency & Persistence: No weight loss, nutrition plan or exercise will help you to lose weight if you don't follow through consistently and with persistence. You might lose weight after your first week or two, but if you start wavering or skimping on your plan, or worse, cheating on your meals, you'll stop losing. In fact, you'll probably gain weight.

One final tip, eat 5-6 smaller meals throughout the day rather than 3 big meals, and avoid eating within four hours of your bedtime. You might already know that eating before going to bed can disrupt your sleep. In some people, it causes indigestion because the body slows at night.

Eating at this late hour can cause you to get improper sleep and it can cause you to gain weight.

Follow these tips for weight loss: nutrition and exercise according to your weight loss plan, and you'll soon see results.

Make it a great day!

Chris Walker

Kitchener's Weight Loss expert! Chris Walker has helped thousands obtain " permanent weight loss, quick and easy everytime!" To download a free copy of "Why Can't I Lose Weight? How to lose 10 pounds in 30 days visit http://www.chriswalkersfitness.com/

Complications & Gastric Bypass Surgery

2009-09-24T14:30:00.000-07:00

A lot of people these days are considering having gastric bypass surgery and are wondering about any complication gastric bypass surgery may cause. The bad news is that there aren’t a lot of resources available for people. Some of the resources that are available are often written in medical language and hard understand. This is why there is a huge demand for this type of information to be written in easy to understand language that the everyday person, the type of people are most likely considering the surgery, can read. This is why we have put together the following guide to help you better understand some of the risks and complications gastric bypass surgery may result in.

It is important to remember that there are a lot of different forms of this surgery; this is why there can’t be one comprehensive guide for all of these different forms of the surgery. Due to this reason, the following guide is just a general list of risks and complications gastric bypass surgery can result in. It is important to remember that this guide should not replace professional help; you should always consult your doctor or medical health professional before considering any types of surgery or taking any medications. Secondly, you should note that everyone’s body will react differently to the surgery and healing times as well as any complications might be specific to the person.

In the most extreme conditions complications gastric bypass surgery causes can lead to death. It’s important to remember that this is really rare and only occurs in about one per 200 to 300 surgeries. The risk factor of a result as serious as this will all depend on many different things including your age, weight, and overall medical health condition.

Perhaps one of the most common complications from this surgery, although it is still extremely rare, is blood clots in the legs. These are more likely to appear in extremely overweight people that are classified as morbidly obese. There are many risks factors that are commonly associated with blood clots. If you are concerned about the likelihood of these complications gastric bypass surgery can potentially cause such as blood clots, you should always consult your doctor or medical health professional in order to get their medical opinion. In some cases your doctor may refer you to someone that specializes in gastric bypass recovery.

Another set of complications gastric bypass surgery is known to cause is leaking at one of the staples on the stomach. For the most part this complication can be treated with antibiotics and most people will make a full recovery quite easily. However there are some rare cases where this condition might need emergency surgery in order to correct it. This is perhaps one of the most rare complications in recent years as the risks of this type of surgery steadily decrease. If you have any questions about this medical procedure or complications caused by gastric bypass surgery, the best thing you can do is consult your medical healthcare professional or doctor to get their medical opinion.

Make it a great day!

Chris Walker

Kitchener's Weight Loss expert! Chris Walker has helped thousands obtain " permanent weight loss, quick and easy everytime!" To download a free copy of "Why Can't I Lose Weight? How to lose 10 pounds in 30 days visit http://www.chriswalkersfitness.com/

How To Stay Motivated Using A Printable Weight Loss Charts!

2009-09-23T14:39:00.000-07:00

A weight loss chart serves as a guide when you embark on your own personal weight loss mission. It can help record and track your progress and keep you on track for your goals. A weight loss chart is a great diet companion and can provide help when you need to refer to it.

The charts can show you your weekly and monthly weight loss. This is fantastic motivation as you see where all your hard work is going. There is nothing like being reminded you have lost 5 lbs, 10 pounds or more. Then it doesn’t hurt to be reminded when you slip up and add back a pound or so.

It is easy to make your own weight loss chart but it is easier and faster to download a free chart from the internet. Many websites offer free weight loss charts. Ideally you need to print it out so that you can physically write on the chart.

This means you need to search for a printable weight loss chart. These charts will come in a format which easily prints on your home printer. Non-printable charts will require you to enter the information on your computer, something which is not always convenient or practical.

Turning on the computer to record your progress can be a hassle. That is why a printable weight loss chart is the most ideal method of recording your data. Once you print out your weight loss chart, hang it up in a location that is easily visible to you. There is little point storing the chart away; it’s best to hang it from a wall.

If you don’t want your family members or visitors seeing the chart there are several other areas you can use. Obviously the most convenient place would be the back of your bathroom door. Another convenient place would be the back of your bedroom door.

But the one place where it could really help you is the refrigerator door. Think about it for a minute. Every single time you went to grab another unhealthy snack it would be staring you eye ball to eye ball.

Why do weight loss charts help?

They allow you to quickly record your daily progress. You can write down what you've eaten, the exercise you've done and of course, your weight for the day.

When is the best time to weigh?

It is best to weigh yourself first thing in the morning, before eating anything, as this is when your most accurate weight is portrayed. It is vital to only weigh yourself at the same time each day to avoid fluctuations and inaccuracies.

It's a fantastic idea to keep an accurate and regular record of your weight loss progress. This is one of the best ways for you to stay motivated and on track to achieve your weight loss goals. Printable weight loss charts from the internet are free and easy to use, so make sure you download one today.

Make it a great day!

Chris Walker

Kitchener's Weight Loss expert! Chris Walker has helped thousands obtain " permanent weight loss, quick and easy everytime!" To download a free copy of "Why Can't I Lose Weight? How to lose 10 pounds in 30 days visit http://www.chriswalkersfitness.com/

The Wonderful Benefits Of A Christian Weight Loss Program!

2009-09-21T15:25:00.000-07:00

Faith is a great motivator in all aspects of life, so why not use your faith to help you lose weight with a Christian weight loss program? By sharing not only your desire to lose weight but your faith as well, you can really create a strong bond with other members of the program. Bonding with others is the first step to open and honest relationships that can be a great motivator for helping you lose weight.

Prior to starting any weight loss program or diet, you should visit your personal physician to determine if you’re healthy enough to commence any diet program. In some cases you may discover there is an underlying illness or disease, which is causing your weight gain. Once your doctor has given you a clean bill of health, then you can move forward into your diet program.

Exercise is an important and sometimes tough part of losing weight, so what to do if you just don't want to hit the gym? Walking to church, school, or work whenever the opportunity arises is a convenient way to get exercise without going far out of your way. Standing and walking around the room during or after church functions isn't necessarily exercise, but it sure burns more calories than sitting! If your church stands during hymns you should make sure to stand every time since the motion of standing and sitting is exercise, even if its only a little bit at a time.

When going to the gym is an option, finding a member of your church or another Christian, looking to lose weight, to have as a workout buddy can have a powerful positive effect. Trying to keep the pace with someone else can boost your motivation. Someone else to support and encourage you while doing your workout will help you meet your exercise goals.

Any Christian weight loss program requires a healthy diet. Make sure that the foods you eat have lots of proteins and vitamins, and have only a small amount of sugars and carbohydrates. Food that sounds bad usually is bad for you. Take devil's food cake – it’s very high in calories and fat and deviled eggs can raise your cholesterol; if you eat too many. Unfortunately, angel's food cake is not a healthy food, but it does have lower calories and fat than most other cakes.

God rewards His followers who are true to him, and a reward system can be helpful to use to keep you true to yourself. When you stick to your diet and exercise, you should treat yourself to a little something. Once a week, partake in one of the little snacks that are put out after congregation.

Whenever you reach one of your weight loss goals go out and buy that smaller size pair of jeans you've been dreaming of fitting into. The important thing with rewards is to reward yourself just enough to keep you going, without indulging.

Most weight loss programs with a Christian theme are inexpensive and simple to use. These programs range from books that you can buy to online programs that offer spiritual guidance through the length of your weight loss journey. You should remember that God is there for you and those that share in Christ's love are ready to help you with your Christian weight loss program.

Make it a great day!

Chris Walker

Kitchener's Weight Loss expert! Chris Walker has helped thousands obtain " permanent weight loss, quick and easy everytime!" To download a free copy of "Why Can't I Lose Weight? How to lose 10 pounds in 30 days visit http://www.chriswalkersfitness.com/

Your 6 Healthy Tips For The Fastest Way To Lose Weight!

2009-09-15T14:27:00.000-07:00

Do you know the healthiest and fastest way to lose weight? Let’s face it everybody has some ideas about losing weight. After all the information is every where. It’s in every media outlet known to man. But, the question remains, do you know the fastest and healthiest way to lose the pounds and keep them off? This article will disclose 6 tips which will help you lose weight fast and best of all, keep it off. Please read on!

There is more than one way to lose weight but the basic principles are:

• Burn more calories than you consume
• Improve metabolism by exercising daily
• Avoid unhealthy foods
• Eat more good foods
• Have good genes

Ok, so you can't do much about that last factor but the other 4 are completely within your control and they can all contribute to the fastest way to loose weight.

Many bodybuilders and other sports people often need to loose weight quickly for a competition. However, their bodies are different from yours and mine. Generally you will find that their bodies’ metabolism is usually very fast, therefore they can strip off the pounds quicker. So how do you a regular person loose weight fast? Here are some tips:

1. Eat a big breakfast
It may sound ironic, but eating a lot at breakfast can help you lose weight fast. Breakfast is the most vital meal of the day and a well balanced meal here will really lessen your appetite during the day. You'll also have the entire day to burn the calories eaten at breakfast. A good breakfast should include whole grain cereal mixed with fruits. A blended fruit juice is also ideal.

2. Small meals
The rest of your day should consist of small light meals. Aim for another 4 to 5 small meals throughout the day. By sticking to small rather than large meals you are constantly burning calories without feeling hungry.

3. What to eat
Sticking to vegetables will assist in the fastest way to loose weight. Meat will have you putting on weight but, if you aren’t a vegetarian, you may not want to cut out meat altogether. Fish is a low fat alternative as is chicken. Stick to very lean red meats and only eat it once or twice per week maximum.

4. Snacks
You don’t have to forego snacks to lose weight fast. Your snacks simply must be low calorie. Consider an apple, strawberries or a bunch of blueberries as a snack. Not only are they healthy but also delicious.

5. Exercise
You can’t lose weight fast without exercise. Depending how fast you wish to lose weight, you may need to exercise intensely everyday. This means running or walking for at least 30 minutes twice per day. You should also incorporate some resistance training as the gaining of muscle results in the faster loss of fat.

6. Drink plenty of water
Your whole body will benefit from drinking plenty of water. Not only will it help you get rid of the extra fluid your body retains, but it will flush other toxins from your system. Being fully hydrated also will help increase your metabolism.

The fastest way to lose weight need not be a dangerous or unhealthy way. Sticking to a well controlled diet and exercise plan will have you losing the pounds in no time at all.

Make it a great day!

Chris Walker

Kitchener's Weight Loss expert! Chris Walker has helped thousands obtain " permanent weight loss, quick and easy everytime!" To download a free copy of "Why Can't I Lose Weight? How to lose 10 pounds in 30 days visit http://www.chriswalkersfitness.com/

Healthy Meals at School!

2009-09-03T09:41:00.000-07:00

We all want our children to be safe and healthy, even when we can’t watch them 24/7. One way to keep them healthy is to make sure they eat right, but if we don’t prepare all their meals ourselves, that’s hard to do. Schools are taking steps towards making school lunches healthier, but you still may need to step in to make sure your child is being given healthy options.

There are programs in place that require certain nutritional standards to be met. Within these standards, there are a lot of menu options schools can choose so that children can be given a variety of foods while staying nutritious and within the school’s means. There are a few problems with this plan. First, the dietary guidelines set out for school may not comply with what you think it healthy for your child. Second, schools receive funding for following guidelines, but they are still not required to abide by them.

To allow for variations in what you and your child think is healthy, some schools are allowing students not to take one or more menu options. While this generally only happens in high schools, more middle and elementary schools are allowing it. For this to work, you must teach your child to make healthy choices.

If you question the nutritional value of your child’s lunch, you can either request menus be sent to you, or if possible, go have lunch with them a few times and see what they’re eating. If you don’t feel the menu meets high enough standards, make that known. Talk to the principal, the PTA, the school board, or the person in charge of menu planning. Find other parents who agree with you and take a stand.

It seems the most logical option to ensure your child is eating right at school is just to give them a sack lunch. The problem is, there’s no guarantee your child is eating their lunch and not someone else’s. There are only so many teachers that can monitor lunch time, and unless your child has strict dietary restrictions, they really can’t ensure there isn’t lunch trading going on. Again, it is your responsibility to teach your child healthy eating habits.

While you may feel that schools should be required to serve healthy lunches, that doesn’t mean they do. Many steps are being taken in the right direction, but you may need to help give those nutritional programs a nudge. Just remember that not all people view healthy food the same and you may need to make concessions depending on how strict your think your child’s diet should be.

Make it a great day!

Chris Walker

Kitchener's Weight Loss expert! Chris Walker has helped thousands obtain " permanent weight loss, quick and easy everytime!" To download a free copy of "Why Can't I Lose Weight? How to lose 10 pounds in 30 days visit http://www.chriswalkersfitness.com/