December 5th, 2004

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Clarify Your Values
by: Brian Tracy

Decide What You Stand For
What are your values? What do you stand for? What are the organizing principles of your life? What are your core beliefs? What virtues do you aspire to, and hold in high regard when you see them demonstrated by others? What will you not stand for? What would you sacrifice for, suffer for, and even die for? These are extremely important questions that are only asked by about three percent of the population, and that small minority tends to be the movers and shakers in every society.

Write Out Your Key Values
When I first began this values clarification exercise some years ago, I wrote out a list of 163 qualities that I aspired to. I think I eventually came up with every virtue, value or positive descriptive adjective that referred to personality and character in the dictionary. And I agreed with all of them. I felt that they were all important and I wanted to incorporate every single one of them into my character. Click here for your Free CD of 21 Success Secrets of Self Made Millionaires

Focus On A Few Core Beliefs
But then reality set in. I realized that it is very hard to learn even one new quality, or to change even one thing about myself, let alone dozens of things. So I scaled down my ambitions and began narrowing the values down to a small number that I could manage and work with. Once I had settled on about five core beliefs, I was then able to get to work on myself and start making some progress in character development.

Select Your Five Key Values
You should do the same. You should write down the five values that you feel are the most important for you to live by. Once you have those five values, you then organize them in order of priority. Which is the most important value in your hierarchy of values? Which would be second? Which would be third, and so on?

Learn To Make Better Decisions
Every choice or decision you make is based on your values. Whenever you decide between alternatives, you invariably choose the alternative that you value the most. Because you can only do one thing at a time, everything you do is a demonstration of what you consider to be the most important at that moment. Therefore, organizing your values in an order of priority is the starting point of personal strategic planning. It is only when you are clear about what you value, and in what order, that you are capable of planning and organizing the other activities of your life.

Action Exercises
Here are two things you can do immediately to put these ideas into action:

First, clarify your core beliefs and your unifying principles.
Write them down and compare your life today with the values that are really important to you. How are you doing?

Second, organize your values in order of their importance to you. Which of your values is most important? Which is second? And so on. Do your current choices reflect this order of values?

Best Workouts To Get Your Rear In Gear

Have you ever yearned for a gorgeous rearview that fills out your jeans and gives you gluteal appeal? The following workout will have your fanny in fantastic shape in record time.

What it takes
Cardio: You're going to need to commit to cardiovascular (aerobic) workouts at least three times per week for 20 to 30 minutes per workout for the fat-melting aspect of this workout. Best cardio exercises to get your rear in gear: walking at a pace of four miles per hour, adding hill or incline work on your treadmill, stair climbing, roller-blading (hey, don't forget your safety gear) and elliptical cross-training workouts. also are super exercises for developing a more rounded and firm rearend.

Strength: two to three glute (butt) workouts per week. These workouts should consist of two to three sets, with ten to 12 repetitions each. (For a good workout, include at least one exercise from each group below.) Allow 24 hours rest between workouts. If your muscles are sore, wait an extra day before doing your next resistance workout.

The better butt workout Before you start the strength work, complete a thorough 10 to 15 minute warm-up for your muscles using a stair climber or an elliptical trainer. Both machines not only warm up your body but also work the glute muscles.

Squats - Body Resistance, Free Weights, Machines (Smith Machine, Leg Press)

Position: Standing (one or both legs); knees follow your toes throughout the exercise. Keeping your knees and toes pointed in the same direction will help prevent knee injuries.

Execution: One Leg -- One foot is placed in front of the other. Your body weight is supported on your back leg, your front heel is off the floor and your toes are just barely touching the floor for stability. Slowly lower your body and then raise it up using the back leg and squeezing through your glutes. Keep your abdominals tight, spine neutral with your head up and your body weight on your back leg. The working leg knee should flex no farther than about 75 degrees, to avoid injuring the knee. Reach for an invisible or a real chair with your glutes as if you were going to sit down.

Both Legs: Your legs and feet may be placed in a variety of positions - feet together to wide apart with toes forward or turned out. Keep weight evenly balanced and lower and lift your body. Lower no further than having your thighs parallel to the floor. Keep head and chest up during the exercise, be sure the knees are bending and you are using your glutes to complete the exercise. Do not just let your upper body ‘bow' down and then lift up.

Lunges - Body Resistance, Free Weights, Machines (Smith Machine)

Position: Knees follow the toes throughout the exercise. Be sure to keep knees and toes pointing in the same direction.

Execution: Standing - May be done on the floor or with the use of a platform. Place one foot in front of the other with your weight evenly distributed, abdominals are tight, head and chest are up and your spine is in a neutral position. Legs need to be placed far enough apart to allow the front knee to remain positioned over the ankle as you lower your body down (2' to3' apart depending on leg length). Lift the heel of the back leg and lower your body straight down by bending both knees. Your weight should not shift forward or go over the front toe. The front knee does not flex beyond 90 degrees and remains centered over your ankle. Do 10 to 12 repetitions and change legs. Alternating lead legs (either to the front or the rear) while standing also is a great workout. They are almost like walking lunges with the lead leg changing with each return to the standing position.

Walking - Form is the same as above however you are walking across the floor as you complete each rep. You may alternate legs or repeat with the same lead leg all the way across the floor and use the other leg as lead on the way back. Your steps should be big enough so you really feel your glutes and thighs contracting; however, not so big as to compromise form or stability.

Pelvic Tilts - Body Resistance

Position: Lie on your back on the floor with your feet on the floor or a platform (for added resistance). Feet may be placed flat or your toes may be raised so you are resting on your heels.

Execution: Keep your abdominal muscles tight and your back strong with a neutral spine. Be sure not to arch the back. Squeeze your glute muscles to lift your pelvis off the floor. You can keep both feet down, extend one leg, cross one leg over the other, have your feet wide apart or close together for variation. Play with your exertion and relaxation counts for fun and variety. Keep your upper body relaxed during this exercise.

Glute Squeezes - Body Resistance, Resistance Bands/Tubing, Machines (Glute Press, Leg Press)

Position: Standing; Elbows and Knees; Machines, follow their directions

Execution: Standing - Supporting leg is slightly bent, abdominal muscles tight, spine in a neutral position with chest and head up. You may use tubing, bands or body resistance. The working leg may be bent or straight, and the working knee is placed behind the supporting leg knee. Now, extend this leg behind you by tightening your gluteal muscles. Exhale as you extend and inhale on the return movement. The movement is small and should not cause pain or tension in your lower back.

Elbows and Knees (on ‘all fours') - Body weight is evenly distributed with spine in a neutral position. You may use bands, tubing, body resistance or free weights (leg weights around your ankles or a dumbbell placed behind the knee of a bent leg). Extend one leg behind you and shift your body weight slightly to the arm on the same side of the body as the leg you are working. This helps keep your hips square, spine aligned and body balanced. Your working leg may be bent or straight - if straight, turn your toe in slightly to focus more of the work on your glute muscles. Concentrate on using the glute muscles as you lift and lower your leg. Your leg should lift no higher than your hip bone. Do not let your back arch as you lift.

Stretching Phase
After working your muscles, stretch them thoroughly. Stretch only to the point of feeling a slight tension in the muscles, but no pain. If you feel pain stop the stretch and either modify the movement or choose a different stretch. A great glute stretch is to sit on the floor with knees bent and one foot placed slightly in front of the other. Keeping back straight, bend forward from your hips until you feel a slight tension in your buttocks. Hold that position for 20 to 60 seconds, reverse your foot placement and repeat on the other side.

Another good stretch to do is to lie on your back with knees bent and feet on the floor. Cross one leg over the other at the knee joint, lift both legs in toward your chest and using both hands hold the bottom leg around your hamstrings for support. Repeat on the other side, being sure to hold the stretches for 20 to 60 seconds.

Reminders - Exhale on the exertion phase of the exercise and inhale on the relaxation phase. Play with different counts on the exertion and relaxation phases to add variety and change the intensity of the exercise. For instance, take three counts on exertion, one count relaxation or vice versa, do two counts exertion, two counts relaxation or make up your own variety of counts.

Be sure to maintain neutral posture throughout each exercise. To get into neutral posture while standing, curl the hips forward and under and then press them back and out. At the approximate center of those two extremes is your neutral alignment. Make your workouts fun as well as beneficial.

As with all exercise programs, be sure to seek your physician's approval if you are new to exercise, have not exercised within the past year or have any health problems that

Keeping yourself hydrated while working the derriere 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.

How Do You Define Success?

"He who has achieved success has worked well, laughed often and loved much."

-- Elbert Hubbard

"Too often, people focus only on results. But getting results without learning something or without having fun are incomplete. So is having fun without getting the results, or having fun without learning something new to help and empower you in the future. Accomplishment is all three: the result, personal growth and having fun."

-- Peter L. Hirsch

"There are many aspects to success; material wealth is only one component. ...But success also includes good health, energy and enthusiasm for life, fulfilling relationships, creative freedom, emotional and psychological stability, a sense of well-being, and peace of mind."

-- Deepak Chopra

"You don’t have to stay up nights to succeed; you have to stay awake days."

-- Source Unknown

All Natural Sugar Free Blondies with Cream Cheese Frosting
(makes 5 servings)

Skill Level: Easy


8 Tbs Butter
1 Cup Steviva Brand Stevia Blend
2 Tsp Vanilla
2 Eggs
1 Tsp Almond Extract
1 Tbs Lemon Juice
½ Cup Bake Mix

Mix softened butter, Steviva Brand Stevia Blend, and vanilla
Add eggs one at a time.
Add almond extract and lemon juice.
Stir in bake mix

Pour in greased pan and bake at 350 for 30 min.

Cream Cheese Frosting

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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