Follow these simple steps to stay healthy and fit

Follow these simple steps to stay healthy and fit

1: Weigh food with a scale. Don't eyeball or use measuring cups unless you're on the road/at a party.

2: Always try to beat your previous workout set performance. The attitude is "always go for more."

3: If you're stranded without gym access, without weights, and have already rested too long, do prehab exercises and body weight moves that challenge you. One-leg squats, one-arm push-ups, etc. Why not use the opportunity to focus on the weakest links?

 

4: Don't sweat small extras, like some oil in your veggies UNLESS you see a fat gain and are trying to lean out.

5: Keep track of everything. Feelings, heart rate, blood pressure, weight, temperature, breathing, etc.

 

6: Use two kinds of rep ranges: one for strength (1-5 reps), and then for time under tension, which means lower weight but more reps. 35 lbs. with 10 reps is 350 lbs., whereas 6 reps with 50s is 300 lbs.

7: If you cannot get the range of motion you like, drop the weight so you do. Don't deny you're doing half-ass work.

8: If you have only 30 minutes to do either weights or cardio, do cardio. Why? I don't like speed training with weights. Personal preference. And more rest usually equals more strength.

9: Only consume a caffeinated drink pre-workout. I don't have a morning cup of regular coffee unless I work out after.

10: Get plenty of salt from mustard, broth, etc. Salt doesn't make me fat, it just makes me hold a little more water. It's okay. No sodium = lowered performance.

Some best tips :

Buy a pedometer, or use a smartphone's pedometer app. This can tell you how much exercise you already have in your daily schedule. Doctors recommend that you take at least 10,000 steps in a day to be healthy.

• If you do not take this many steps in a day, you will need to find ways to be more active in your daily life. If you do not, you may be at risk for weight gain, high cholesterol, high blood pressure and chronic diseases.

Walk faster. If you commute, walk the dog or walk inside stores, do them faster. You will burn more calories, increase your heart rate and save time. 

Commute by walking or biking, instead of driving in a car. If this is an option, your commute will not only take out the need to go to a gym, it can also release work-related stress and allow you to get more Vitamin D from sunlight.

• If this is not an option, try to commute in more than 1 way. Take the bus half of the way and walk the rest of the way to work. You can also park ¹⁄₂ or 1 mile (0.8 or 1.6 km) away from the office, and walk to and from your car.

Avoid sitting for longer than 30 minutes at a time. People who sit in a desk for hours are at risk for chronic back pain. You burn 33 percent more calories when standing, and frequent walking around will help to stretch your muscles and improve your posture. 

Embrace twitching. Although twitching movements are sometimes frowned upon, tapping your fingers, stretching muscles, rolling your eyes, moving your neck and wrists, and frequent standing and pacing can help you to burn more calories and boost your metabolism. Move your legs or arms when you talk on the phone, watch TV or read.

• Studies have shown a link between small muscle movements, metabolism and weight control. People who are skinny tend to incorporate more small movements into their daily life. They may not even be aware that they are doing it. Start a habit of moving your body in a way that is not likely to annoy you or others.

Breathe deeply. Start a habit to relax, sit back and breathe deep into your diaphragm (chest). Inhale for 1 to 2 seconds and exhale for 2 seconds. Do this for 2 minutes at work, in the car, on the couch, while you are making dinner or before bed. 

Do your cleaning and household chores in 30 minute to 1 hour intervals. Mopping, scrubbing, dusting, vacuuming, gardening, sweeping, window washing, car washing, raking and other chores qualify as exercise. Plan to break a sweat when you do your chores.

• A British survey found that women said they cleaned approximately 2 and a half hours per week. This is approximately the same amount of moderate exercise that is recommended by doctors.

Cultivate outdoor hobbies. Even if you hate to exercise, perhaps you like to throw a Frisbee with your dog, play baseball with your children or play basketball with friends. Incorporate socializing into your active hobbies and you are less likely to view them as exercise. 

 

Get a dog or walk 1 for someone else. Dogs require walking a few times a day, and longer walks on weekends. Turn this into a chance to get out, run alongside the dog or play fetch games.

• Getting a dog is not a matter to be taken lightly. If you already have a dog, think of ways that you can play more with it. If you cannot afford to take care of a dog, see if any neighbors need a dog walker. Many times elderly people with pets cannot take them on long walks or to dog parks to run and play games.

 

Plan active days out. Go bowling, play tag, go bicycling, swimming, dancing, or play active video games with family or friends. Devote several nights and weekends to family or friend activities, rather than watching television or sitting at the computer.

 

 

10 Favourite Movie Lines

So here are some of my favourite movie one-liners ever.

“May the force be with you“

Who can forget this Star Wars classic line? If you have watched any of the Stars Wars double trilogy movies, this line is probably repeated millions of times through the course of the narrative.

“Tumhara naam kya hai Basanti?“

This line ALWAYS cracks me up. And the best part is the visual that comes along with it. Amitabh’s character Jai sitting at the back of Basanti’s rickety horse tanga, looking bored, uninterested; while Dharmendra’s character Veeru is trying his best to woo the village belle. Hilarious! I know there are some classic lines in Sholay that are worth mentioning, but somehow, this one has always been my favourite. Let me know what is your favourite Sholay line.

“The name is Bond, James Bond“

Now, if you can’t tell what line this is, then what have you seen? (A very poor translation of the Hindi saying ‘Yeh nahi dekha toh kya dekha?‘) A must-have line for every single Agent 007 film that was ever made, this line is, for sure, a classic in the one-liner hall of fame.

“Mere paas maa hai“

… And that’s how Shashi Kapoor made Amitabh Bachchan shut up in the classic Bollywood movie Deewar; and not to mention, delivered arguably the best one-liner there is in Bollywood cinema.

“You complete me/You had me at hello“

Boyfriends beware! When Tom Cruise said this line to his silver screen girlfriend Rene Zellweger in Jerry Maguire, he made a benchmark that not many can better. And although I find this line one of the most cheesiest there ever was, well, what can one say about love?

“Yeh jo dhaai kilo ka haath…“

I can’t help but remember a friend of mine imitating this classic Sunny Deol line from Damini. My friend’s take of that line is of course exaggerated and hilarious; but then again, think about it. The line actually means, ‘This two and half kilo hand…”!!! Oh and don’t miss the end of the dialogue, “…kissi pe padta hai na, woh admi uthta nahi, uth jata hai.”

“This isn’t personal. This is business/I’ll make him an offer he can’t refuse”

I have to admit, honestly, I am no fan of The Godfather trilogy. I find it a whole and soul ‘guy-movie’, and will leave it for the guys to watch. But consider this: How many times have you heard these lines? Whether in TV soaps or in other movies, these lines from Godfather made it what it is today.  A special mention has to be made about Al Pacino and veteran Marlon Brando. I don’t think anyone else would have done justice to these lines.

“I love you K-k-k-Kiran!“

Watching SRK, the king of romance, take a psychotic U-turn in the movie Darr, was spine-chilling to say the least. His stammer, his extreme fixation for Juhi’s character and his eventual death, were all new to his fans; and boy, did they lap it up. In a non-comparative way, SRK’s role in Darr reminds me of Norman Bates from the Hollywood thriller Psycho. Brrrr!

“I’ll be back“

And again, we have a bad boy role. Arnold Schwarzenegger, playing the bad guy in Terminator, delivers this line to give fans and movie-goers a sneak peek to what they could expect in the movie.

“Khamosh!”

Bollywood veteran Shatrugan Sinha used this line so liberally in his film Naram Garam, that it became synonymous with his personality! Recently, when he defeated Congress party’s Shekhar Suman in Bihar Parliamentary elections, he is reported to have said, “I’d just like to tell him, ‘Khamosh!’.” A true artist, true to his filmi personality.
I know I had space for 10 only. But I have to mention ‘Mogambo khush hua!‘ as a favourite too. One of the late Amrish Puri’s most classic lines from Mr. India, this line is a sure shot favourite among people of all ages, just as the film in its entirety is a classic.
Are these your favourites? Do you have your own list? Let me know about it.

English managers back Messi as World Cup star

English Premier League managers have backed Lionel Messi to be the star of Africa's first World Cup.
A survey of the English top flight bosses found that four out of five of them (83 percent) expect the Argentina star to be the player of the tournament.
Over half (53 percent) expect Brazil to win the trophy for the sixth time with only 24 percent backing European champions Spain.
Fernando Torres is seen as the EPL player most likely to star in South Africa with 47 per cent of the managers backing the Liverpool and Spain striker to be the top scorer, ahead of Wayne Rooney (41 percent) and Carlos Tevez (12 percent).
The survey was completed by 17 of the 20 Premier League managers and was carried out by Barclays, the sponsors of the EPL and the League Managers' Association.

Can't quit smoking? Shake it off

Smokers who have found it difficult to kick the habit may now be shaken out of their craving thanks to a vibratory-cum-acupressure technique likely to be tried out in two Delhi government hospitals and its tobacco cessation clinics.
A German-made bio-resonance (vibration therapy) device works with the body''s own electrical signals to eliminate nicotine craving.
Dr Nimesh Desai, Director at the state government-run Institute of Human Behaviour and Allied Sciences, said, "The bio-resonance machine works by eliminating the craving for your next cigarette. The treatment is non-invasive and pain-free, and involves no drugs, chemicals or hypnosis."
"Nicotine craving is based not only on psychological but biological factors. All you have to do is place your hands on the machine. Vibrations from the machine will lead to body vibrations and the resultant nerve impulses will reduce the craving to smoke," he said.
"We had placed it in Aruna Asaf Ali hospital and many patients vouch for it. The basis of the treatment is acupressure," Dr Desai said.
Delhi Health Minister Kiran Walia said the government was examining the claims of the machine's manufacturers.
"A committee has been set up to look into the scientific evidence. We will see if we need the machine for such treatment," she said.
If the committee agrees to introduce the machine, says Walia, it will be then tried out in two government hospitals initially and then in all the tobacco cessation clinics. Tobacco Cessation clinics use medicines and counselling to help nicotine addicts quit smoking. According to WHO estimates, there are about 120 million smokers in India and the number of deaths due to smoking are expected to touch 1 million during 2010.

Caffeine Update is coming

Google caffeine update is poised to be deployed. As per Matt Cutts the only one data center has been updated with caffeine update. The caffeine update will not be available in the other data centers. This update will be available through out all the data centers only after the Christmas holidays. Every one in the web world are anxious about this. So, this holiday is going to be proved most awaited for the SEO experts and site owners.

Google yet not made clear about all the details of this update. They have told that the search will be faster and will be broader with better and much relevant search output. But the other improvements are not at all clear. According to different SEO experts we can predict that in the new searches we can find more results from authoritative domain. We can get better similar words and synonyms from the new results. One advancement is sure that the search time will be much less and results will show more results from the web. After many experiments at the sand box we have experienced that the search is taking almost half of the time google search is now taking. The results that we have found are showing more popular and authority sites and domains with the kewyords. The twitter and facebook results are also coming more frequently.

Caffeine is a great reply from Google to the Microsoft’s Bing release. Google is taking a big leap towards the future with its caffeine update and we can say that the competition is always giving searchers a boon of improved search.

What is On Page Optimization?

You must know on page optimization is part of SEO. But do you know how it can be done? Lets learn something about On page optimization.

According to SEO experts on page optimization is a must for search engine optimization. Without right on page optimization your all effort will go in vain. On page optimization has direct effect on your search rank.

Better on page optimization must have some steps mentioned below.

Keyword in the title, URL, heading and content:
Try to keep the keyword in the title, URL and content. You must arrange the keyword in the content such a way that search engines can locate the keywords easily. Always choose the keyword related to your content and distribute the keywords uniformly in the content.

Original content:
Original content is essential factor of on page optimization. To have good rank you must have original, good quality thematic content. Without quality content you cannot win the SERP battle.

Catchy title:
Try to create a catchy title so that people find it catchy in the search engine result. The title can be of 10-12 words and must be informative.

Proper h1, h2 tags:
Keep the head line within h1 tag. Keep the sub headings in other tags like h2, h3, h4 etc.

Use images with right alt text:
Always use the images with right alt text. Its better to have keyword in the alt text.

After optimizing all these factors you can find a better version of your website and find a better search result. You can also choose our different SEO packages to find better on page optimization and better search rank.

What is SEO?

Search engine optimization or SEO is the process with which we can increase the volume of the quality traffic to a certain website from search engine result page via organic or natural (unpaid) search. In the search engine result page, the higher a site ranks, more it gets the visitor. For better search rank SEO can only help us. From the starting day of internet webmasters try to get their sites listed on top of the search rank to get more visitors. There are different kinds of search results available in a search engine like web search, image search, local search, video search etc. To be on top on each search only SEO can help.

According to some industry experts the phrase search engine optimization first used on 1997. When the site owners understood the value of being on the top spot of SERP, the SEO came into existence. There are two genre of search engine optimization method available in the market. One is White Hat like making the site search engine and user friendly. The other genre of optimization is Black Hat SEO, using methods like keyword stuffing, article spinning, link farms etc. The black hat seo sometime give the site owners quick results but these are very risky technique as whenever the search engines find any site using black hat SEO, they drop the site from their index.

For better results we must rely only on white hat SEO. There are some methods of white hat SEO like Keyword research and analysis, content creation, article submission, press release submission, directory submission, RSS Feed and sitemap creation, social bookmarking etc. Following these methods any site can easily excel in SERP ranks.