November 28th, 2004

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Have an excellent week.

Thom King
Steviva Brands, Inc.

Success Leaves Tracks
by: Brian Tracy

When I began searching for the secrets of success many years ago, I discovered an interesting principle: success leaves tracks. A wise man who had studied success for more than 50 years concluded that the greatest success principle of all was, "learn from the experts." Click here for your Free CD of 21 Success Secrets of Self Made Millionaires

Learn From The Experts
If you want to be a big success in any area, find out what other successful people in that area are doing, and do the same things, until you get the same results. When I studied the interviews, speeches, biographies and autobiographies of successful men and women, I found that they all had one quality in common. They were all described as being "extremely well organized." They used their time very, very well. They were highly productive and they got vastly more done in the same period of time than the average person.

Be Both Effective and Efficient
High performing men and women were both effective and efficient. They did the right things, and they did them in the right way. They were constantly looking for ways to improve the quality and quantity of their output. As a result, their contribution to their organizations was vastly higher and therefore much better paid, than the contributions of the average person.

Action Exercises
Develop a study plan today to learn from the experts in your field. This can save you years of hard work.

Decide what is the most important thing to do, and then decide how to do it.

Workout Now To Prevent Holiday Weight Gain

What you'll need: Towel and pillow, a Dyna-band (a latex resistance band - I got mine on Ebay) and an 8 1/2-inch playground ball.

The Wave
The Wave stretches and massages the back and aids in spinal flexibility. It will assist in keeping the spine in optimal condition. Rochelle designed this exercise for a client who regularly experienced lower back discomfort. Most people find that it helps them enormously.

Start Position: Sit in a sturdy chair with your feet turned out at a 45-degree angle, the knees over the feet. Your knees should be bent at a 90-degree angle.
1. Inhale, rocking forward on the pelvis, eyes to the ceiling.
2. As you exhale, round the chin into the neck and bring the navel to the spine. The spine should be in a C-curve.
3. Inhale and return to start position. Repeat 4 times.

Neck Stretch
As you turn your head to the center, you may feel a bit light-headed. This response is normal and should decrease as your range of motion improves and proper alignment is enhanced.

Start Position: Sit on a chair looking straight ahead. Roll up a towel and place it behind your neck, holding it with both hands.
1. Inhale.
2. As you exhale, gently stretch your chin toward the ceiling, eyes looking upward.
3. Inhale and return to center. Repeat 4 times.

Rowing Machine
Get ready for some rhomboid action! This exercise will strengthen your posture and back muscles. Sit tall, reach the spine long, and maintain that posture throughout the exercise with only the shoulder blades moving. A Dynaband will add resistance, but the exercise can be performed without it or with 1- to 3-pound free weights.

Start Position: Sit at the end of the bed or chair.
1. Wrap the band around the arches of both feet.
2. Inhale.
3. As you exhale, gently pull the elbows back by your sides as if you were rowing a boat.
4. The shoulder blades will come together.
5. Hold for a moment and return to start position. Repeat 12 times.

Ball Squeeze
The ball squeeze concentrates on your adductors, a.k.a. your inner thighs. If you want to increase the intensity, bring your feet closer together, then squeeze the ball.

Start Position: Sit on a chair with the ball between your thighs. The ball should be as close to your pelvis as possible. Feet are parallel and chair-width apart.
1. Inhale.
2. As you exhale, squeeze the ball and pull in your abdominals at the same time.
3. Inhale and release. Repeat 12 times.

This is a good exercise to help strengthen your back and abdomen - a.k.a. your core muscles. Be sure to push through the feet - not the lower back - to maximize the benefits of this exercise.

Start Position: On the floor or the bed, lie on your back and bend your knees. Feet should be flat on the floor or bed, hip-width apart.
1. Inhale and expand the abdominal wall like a balloon.
2. As you exhale, lift the pelvis up to a 45-degree angle by pressing into your feet. Tighten the buttocks and pull the abdominals in.
3. Hold for a count of ten, then lower slowly. (The lower back should hit the floor before your buttocks.) Repeat 4 times.

Wall Push-Up
Be sure to keep your body in one long line, from your heels through the crown of your head. Try not to arch the back. Send your heels into the floor as you reach your head upward toward the ceiling.

Start Position: Stand about 10 to 12 inches from a wall. Place both hands on the wall, about shoulder-width apart. Elbows should be in line with the shoulders.
1. Inhale as you bend the elbows, bringing the chest closer to the wall.
2. As you exhale, push away from the wall, straightening the elbows and returning to start position.
3. Repeat 8 times.

Hamstring Curl
You should feel this exercise in the hamstrings (back of the thigh) of the working leg. If your lower back hurts, try readjusting the pillow, pulling the abs in more as you bend the leg. A second modification: In a standing position, place your foot up against a surface such as a doorframe. Push and release 12 times.

Start Position: Lie on your stomach with a pillow under your lower stomach and hips to support your lower back. If you cannot get down to the floor, this exercise can also be done on your bed until you feel more comfortable.
1. Curl the toes under.
2. Inhale. As you exhale, bend your right heel towards your buttocks, bringing your navel towards your spine.
3. Inhale and return to start position.
4. Repeat 8 to 12 times and then change legs.

Knee to Chest Stretch
This is a relaxing exercise, and one that will help you get in touch with the old quadratus lumborum.

Start Position: On the floor or bed, lie on your back and bend your knees. Feet should be flat on the floor or bed, hip-width apart.
1. Bring the right knee to the chest, clasping your hands behind the thigh. If this is difficult, place a towel behind the thigh to assist you. If you feel your abdomen is in the way, turn the thigh out slightly.
2. As you exhale, round the chin into the neck and bring the navel to the spine.
3. Inhale and return to start position. Repeat 4 times.

Keeping yourself hydrated during your work out will make it even more effective. Don't forget to drink plenty of water! What I suggest is adding the juice of half a lemon to 32 ounces of water with a sprinkle of Steviva Brand Stevia Powder . Aside from being less than 2 carbs, you will get the health benefits that the stevia provides along with the vitamin C and electrolytes that lemon have. You can substitute limes for lemons if you get bored. Click here to order stevia powder. Now, starting working out.

The Push and Pull of Relationships

"It's surprising how many persons go through life without ever recognizing that their feelings toward other people are largely determined by their feelings toward themselves, and if you're not comfortable within yourself, you can't be comfortable with others."

-- Sydney J. Harris

Relationships are such a challenge because life pulls us in opposite directions at the same time.

Our personality feels the need to be unique and special and so our focus lies on how we are different from others. Differences hold the potential to create conflict.

At the same time, our souls live through connection with others. We are challenged to rise above our personal preferences to discover how we and the other are the same.

Our overall need lies in balancing these two tendencies.

"The purpose of relationships is not happiness, but transformation."

-- Andrew Schneider

All Natural Sugar Free Cream Cheese Frosting (Great On Holiday Cookies!)
(makes 5 servings)

Skill Level: Easy

1/2 Cup Cream Cheese
1/2 Tsp. Vanilla
1/4 Cup Steviva Brand Stevia Blend
or a dash of Steviva Brand Stevia Powder

Place all three ingredient in mixing bowl and mix by hand until cream cheese is soft and all ingredients are mixed together well.

The amount of Steviva Brand Stevia Blend and vanilla used is a matter of personal taste.

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