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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.
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.
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
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.
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?
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?
Workouts To Get Your Rear In Gear
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.
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.
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.
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
- Body Resistance, Free Weights, Machines (Smith Machine, Leg Press)
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
- Body Resistance, Free Weights, Machines (Smith Machine)
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.
Tilts - Body Resistance
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.
Squeezes - Body Resistance, Resistance Bands/Tubing, Machines (Glute Press,
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.
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.
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.
- 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
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
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.
Do You Define Success?
who has achieved success has worked well, laughed often and loved much."
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."
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."
don’t have to stay up nights to succeed; you have to stay awake
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
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.
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.
More Great All Natural Sugar Free Recipes Go To Steviva