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Keep in mind that any protocol can work for a short period of time,[link widoczny dla zalogowanych]. Designing weight training programs that give long-term consistent results is the trick. The 3x10 protocol is no exception to this rule,[link widoczny dla zalogowanych].
Other factors to consider when selecting the number of sets for an exercise are the volume of the other exercises in the workout, the total volume and intensity of the training program,[link widoczny dla zalogowanych], and your individualized recovery capacity.
One of the most used loading parameters for an exercise is 3 sets of 10. This has become the default setting for many weight training programs,[link widoczny dla zalogowanych]. How come 3 sets of 10 is so popular,[link widoczny dla zalogowanych]? Is it the best choice for your individual goals?
If you are looking for a good protocol to gain muscle then 3x10 may be the answer,[link widoczny dla zalogowanych]. But if you have already been using it for a few weeks or more then it may be time to find a new weight training program.
We shouldn’t generalize too much if we want to be accurate,[link widoczny dla zalogowanych], but for most people in most cases 3x10 performed with a 10-15 rep max (the most weight you can lift for 10-15 reps for one set) will yield results until you have adapted to this program.
By Tony Schwartz
See all Articles by Tony SchwartzSee Tony Schwartz's Expert PageGet Updates on Fitness and ExerciseGet Updates on Tony Schwartz Average: 0 Your rating: None Tweet
Sets of ten provide a mix of myofibrillar and sarcoplasmic hypertrophy. This makes 10 rep sets a model protocol for muscle gain,[link widoczny dla zalogowanych], but only moderately useful for building strength. Like any parameter,[link widoczny dla zalogowanych], if you use 3x10 too often it will be rendered ineffective. But if your goal is to gain muscle then 10 rep sets can be a great addition to your weight training program.
Three sets may or may not be enough volume to cause significant muscle gain. It depends mainly on how the sets are performed. For instance, if all the sets are done to failure then 3 sets is probably be enough to gain muscle. However,[link widoczny dla zalogowanych], if the first two sets are treated as an extended warm-up,[link widoczny dla zalogowanych], and not performed anywhere near failure, then it is likely that three sets will not be sufficient volume to gain muscle.
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In February 2004 Derek Eastman and I were invited as guests at the annual dinner of The Bushido Za Zen International Society by its Chairman Mr Arnold Davies Hanshi an old student of Kenshiro Abbe Sensei and a close friend of my own good friend Bill Woods Sensei.

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Efforts to bring U.N. Security Council pressure on Iran to curtail its nuclear ambitions have faltered in the face of stiff opposition from Russia and China. Britain and France are considering forcing the issue to a vote.
Two weeks after the International Atomic Energy Agency referred Iran's controversial nuclear program to the Security Council, the council's five permanent, veto-wielding members are deadlocked on how to respond.
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The full council was to have met Tuesday to consider adopting the statement by consensus,[link widoczny dla zalogowanych]. But the meeting was canceled when it became clear Russia and China would not budge.
Another meeting of the Council's so-called "Perm-Five" was held Wednesday to try to work out differences, but it too ended inconclusively.
The prospect of stalemate has prompted Western nations to consider replacing the statement with a resolution. While a statement requires support of all 15 Council members, a resolution could be adopted by a majority of nine.
That would force Russia and China to either approve, abstain, or kill the measure by vetoing it.
British Ambassador to the U.N. Emyr Jones-Parry suggested that bringing the matter to a vote is a possibility. He said if there was no prospect of amending the text, efforts to do so would be abandoned.
French Ambassador to the U.N. Jean-Marc de La Sabliere told reporters he prefers a consensus statement, but would not rule out forcing a vote.
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President Bush, on a visit to West Virginia, said it is important that Iran not be allowed to have a nuclear weapon. But he noted that diplomatic efforts are continuing.
"We're dealing with this issue diplomatically by having the Germans and the French and the British send a clear message to the Iranians, with our strong backing, that you will not have the capacity to make a weapon, to know how to make a weapon," said Mr. Bush.
A senior Iranian official Wednesday warned that U,[link widoczny dla zalogowanych].S. pressure on the Security Council to penalize his country for its nuclear policy would not succeed,[link widoczny dla zalogowanych]. News agencies quoted Iranian Foreign Minister Manouchehr Mottaki as saying what he called "the irrational American view" would not prevail in the council.
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Teaching children these proper oral habits can never be too hard during this very young age. By doing so,[link widoczny dla zalogowanych], you were able to help them develop an attitude to treasure their pearly whites while maintaining its strength and cleanliness. A lot of toddlers already practice a sense of independence right after they are able to stand on their own feet. Ensuring them the benefits of maintaining good oral health can help boost their attitude towards oral hygiene. Come the time for your toddler's first visit to the dentist and he or she is now showing signs of anxiety or fear compounded even with an older sibling's stories of painful visit to the masked dentist.
Puberty is a growth stage wherein children as young as 7 years old can become more conscious regarding their physical appearance and that could include their smile. The last thing you want for your child is for him or her to be picked at school for having a discolored set of teeth. Discoloration or the yellowing of the teeth did not just happen overnight. In fact it is the outcome of a lack of good oral hygiene practice. It is therefore crucial,[link widoczny dla zalogowanych], during this developing stage of your child,[link widoczny dla zalogowanych], to teach good oral hygiene. This is such a good timing to instill this knowledge because they are likely to pay with full attention to your instructions. It is imperative then that toddlers need to be exposed to and get into the habit the basics of dental hygiene practices.
Nevertheless, Home is where children learn oral care initially. Teaching them the proper method to brush their teeth and giving them insights on the foods that can cause dental problems are already the first step of the process. You can also ask for your kids dentist in Pennington NJ for a demonstration of how to properly execute dental floss. As part of their extensive training,[link widoczny dla zalogowanych], pediatric dentists undergo child psychology courses. This way, they can offer tips and ideas to assist toddlers in understanding good dental hygiene and incorporate it to their daily lives. Don't procastrinate when it comes to your child's dental health.
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When going to a dentist's clinic, notice how the personnel greet your child. From this, you can even express your encouragement and impart positive vibes to your child. This will reassure them that they are in a safe place. When it was time for my children to visit their dentist,[link widoczny dla zalogowanych], me and my wife was able to find an awesome dentistry for children in Bucks County. They have a tree house installed right in their clinic to which children plays around with while waiting for their turn.
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Instead of grinding the gears,[link widoczny dla zalogowanych], shift your focus towards something fun and something that is non-linear. Research has shown that a nonlinear pattern,[link widoczny dla zalogowanych], (for example taking a jog through a meandering path as compared to running up and down your street) helped people to resolve the questions that they had difficulty getting resolved. They opened up new paths and new solutions.
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The next time you have a tough decision to make,[link widoczny dla zalogowanych], especially something that you have “thought about” over and over again one of the best things that you can do is (as New Yorkers like to say) fuhgettaboutit!
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The shift doesn't even have to include even this effort of going on a jog. Do you work in an office building? Take the elevator to a different floor,[link widoczny dla zalogowanych], walk through the hallways,[link widoczny dla zalogowanych], walk up the stairway, go down to the lobby, go through a revolving door, or use any combination of nonlinear movement. As you clear the “mind chatter” you will be in a much better state to make any kind of judgment call that has been on your mind. Although this seems incredibly simple, this shift is one of the important changes that you can make to make better decisions.
My wife and I spend an incredible amount of time writing our books, blog posts,[link widoczny dla zalogowanych], articles, and talks in addition to consulting with clients about their very complex issues. When we get stuck-we say we need a “change of pace” and we take a ride, take the dogs outside, play a quick game of ping pong or do something to shift out of our left brain thinking to access other possibilities. This is known as “thinking outside the box.” One of our clients recently mentioned to us they cannot believe how prolific we are with our writing and the attention that we give to our clients. They're right-we are prolific because we play! You can be too!
One of the most important topics discussed in recent years in the field of neuroscience explores the mind-body relationship and the fact (yes,[link widoczny dla zalogowanych], it is a fact) that much of our best “thinking” does not occur in the traditional rational left brain-centered approach. This more thorough scientific understanding supports the historical concept of the importance of intuition and holistic intelligence have on our lives.
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In February 2004 Derek Eastman and I were invited as guests at the annual dinner of The Bushido Za Zen International Society by its Chairman Mr Arnold Davies Hanshi an old student of Kenshiro Abbe Sensei and a close friend of my own good friend Bill Woods Sensei.

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Give it a go right now. Use your nondominant hand to write a letter or throw a ball,[link widoczny dla zalogowanych].
Mistakes are also essential in the business world. Post-it notes, penicillin, and vulcanized rubber were all created by mistake. Employees who play it safe instead of taking healthy risks are usually initially rewarded for conformity. However,[link widoczny dla zalogowanych], they're eventually passed over when it’s promotion time. Steady Freddy and Betty aren’t considered innovative enough for leadership positions. It’s impossible to stand out when you’re struggling to do what everyone else does.
Failure is a secret ingredient in the recipe for success. Great parents discover how to help a child thrive because they have the courage to blunder over and over until they learn more about their little one's temperament and needs. In the process, they establish a loving relationship that lasts for a lifetime. In fact, most kids eventually provide partial care for their parents.
When I coach client teams and Mastermind Groups, we applaud our "Hall of Shame" because participants had the courage to take healthy risks. We celebrate every mistake because we know life is a giant school and the road to success is not a straight line.
A very dear friend told me when she was dying that she had no regrets about her mistakes. Her body was fading rapidly but her blue eyes were clear and bright. I was honored to hold her hand as she whispered,[link widoczny dla zalogowanych], “Live with passion. It’s better to regret what you’ve done than what you never tried to accomplish.”
I learned to trust the process of my life -- especially when it made no sense to me. When I began celebrating every mistake, the journey from "Oh, poor me" to "Wow! I can be a fully empowered woman and help other people" became much easier and faster.
Our openness with each other helps everyone. We bond with tears and laughter. We also save each other heartaches and time. None of us have time to make every possible mistake, so participants learn from each other's failures. During our Mastermind Calls, anyone who wants to jump into "The Seat of Honor" shares what they've learned as the rest of the group listens attentively. Those of us who've had a similar problem avoid repeating it because we view the experience from a new perspective. Participants who haven't yet faced the dilemma avoid it.
This simple exercise can help you squelch your tendency to judge your efforts harshly.
I want to introduce you to the one person who can give you this gift. I also want to help you surround yourself with group support during this personal growth process. First, let's make sure we're on the same page.
If you aren't yet connected with a great group of people who support you, reach out now. Identify new,[link widoczny dla zalogowanych], objective people who will help you transform your mistakes into successes. Make sure your new friends understand the power of healthy risk taking. Friends and family may appear to have your best interests at heart, but they're not objective and your personal growth can make them antsy. Why? When we change, we mirror to others how their lives could be different. Most people resist change, even when it's clearly to their advantage. Friends and family have a picture of who you are. It's probably an outdated photo. They may UNconsciously prefer hanging out with an unhappy version of you because it's familiar and doesn't push their buttons.
PRACTICE BEING PERFECTLY IMPERFECT
What if Oprah had worried more often about what people would think if her flamboyant ideas flopped? Even though she had been told over and over,[link widoczny dla zalogowanych], "You're not the type of person people want to listen to," Oprah kept following her passion until she became the empowered woman you see today.
What about screwed-up romantic relationships and friendships? My consistent relationship disasters were the key that unlocked the door to a loving partnership that, during the past 12 years, has amazed me with growing love and trust. A series of painful experiences in which I felt like a victim showed me just how much I didn't love myself. Other people were mirroring my lack of self-respect back to me. I began healing the one relationship that was holding me back -- my relationship with myself. I stopped fretting about why other people didn't like or respect me and focused on accepting my warts. Like a miracle, connections with other people became fun and rewarding.
Like medical students, we eagerly dissect what we laughingly call “courage cadavers” to discover why a specific adventure failed. Without this knowledge,[link widoczny dla zalogowanych], we couldn't turn a fiasco into a major success.
SURROUND YOURSELF WITH SUPPORT
Notice that you don’t expect a perfect performance when you engage in an activity for which you have no natural aptitude. Observe how easily you can excuse ordinary or poor accomplishment.
What if you knew no one would slice off your right leg if you made a big mistake,[link widoczny dla zalogowanych]? What if you were rewarded for the courage and confidence to fail,[link widoczny dla zalogowanych]?
How about you? Are you failing enough to be successful,[link widoczny dla zalogowanych]?
Give yourself permission to be as flawed as the rest of us. Each time you make a mistake,[link widoczny dla zalogowanych], learn something valuable. Then redirect your efforts in a positive direction.
FAILURE 101
I want to introduce you to the one person who can give you this gift. I also want to help you surround yourself with group support during this ,[link widoczny dla zalogowanych]...What if you knew no one would slice off your right leg if you made a big mistake? What if you were rewarded for the courage and confidence to fail,[link widoczny dla zalogowanych]?
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By Claude Bernard
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There are so many mind boggling skin care products out there in the market place. I have realised that one of the most important treatment is to cleanse your face first thing in the morning. There are a large range of cleansers ranging from your basic facial soap to facial wash. The facial soap would be for a more oily skin, while the more mature and dry skinned person would use the facial wash. From my own personal experience I have found by completing a questionnaire you will discover your skin type. Another very important aspect would be the season you are in. Then you can venture out there to start the skin care game!
There are many aspects one has to consider when working out ones skin care routine. I have to come to realise if I want a beautiful complexion,[link widoczny dla zalogowanych], it’s all about been consistent with the right skin care and one has to use the correct skin care products and this also means that one has to change one’s lifestyle. Unfortunately no product treatment is instant,[link widoczny dla zalogowanych], but if one is consistently constant – over a space of time you will see results. These results will give you hope to preserve. So what is skin care? What is each woman’s secret dream? To have the perfect,[link widoczny dla zalogowanych], clear,[link widoczny dla zalogowanych], soft and supple complexion. Unfortunately each one of us may be plagued with the sometimes dreaded genes of our forefathers or dare I say foremothers. Do not despair! Help is on the way.
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By Kelly McIntyre M.Sc.
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Enjoy your day and ~ Embrace Your Life!
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I have a lot of ideas about how to save money and you guessed it,[link widoczny dla zalogowanych], they are heavily inspired by living in the DR. I see people every day living on very little, so I thought and thought, and found a commonality... SLOW DOWN!!
Want to save money?
On general terms, the pace in North America is fast! We often overspend and overeat! We rush around to meetings,[link widoczny dla zalogowanych], appointments and lessons leaving little time to plan,[link widoczny dla zalogowanych], let alone digest our meals. We slurp and gulp things and wonder why we have indigestion,[link widoczny dla zalogowanych], feel stressed and experience trouble sleeping. We choose the fastest foods to cook,[link widoczny dla zalogowanych], often from a box because we have to move on quickly to the next event.
How much money do you spend at the grocery store in a month?
How much food do you throw out at the end of each week? Or after each meal?
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So if you are looking for ways to save money and live well ~ slow down,[link widoczny dla zalogowanych], nourish your soul by nourishing your body by eating wholesome food slowly and only what you need, be graceful and mindful.
I remember being at a colmado [a small convenience store selling fresh vegetables,[link widoczny dla zalogowanych], fruit,[link widoczny dla zalogowanych], meat, beer and everything else including batteries, diapers and tools Smile

] when this little boy asked for 20 pesos worth of olive oil - the man poured a specific and small amount into a bag and the boy carefully walked away with it. I thought about how specific the amount was and how necessary oil is in cooking and how little we need to make a meal. We are so used to having an abundance of food - we do not feel threatened by a potential lack of food. We have bottles and varieties of oil in our pantries. We are so fortunate!
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By TonySchwartz
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Cloud server hosting is considered to be an innovative use of technologies for our time. Clients which are connected to a single server are far much more likely to expertise instances of downtime even if they're few and far between. If a server inside the cloud network goes down,[link widoczny dla zalogowanych], the surrounding servers simply take on the workload of the downed server. This greatly increases server reliability. However,[link widoczny dla zalogowanych], if connections between servers are down, clients are likely to encounter some downtime.
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Like with most things,[link widoczny dla zalogowanych], the great need to come with the bad. No root access is given to clients with this type of server hosting. This takes away the capability to control the server.
Maybe one of probably the most well-liked functions in cloud server hosting is its scalability factor. Resources and power are continually being transferred from 1 network to yet another. This has put an end to hardware and software program limitations and the time consuming steps it takes for a business to make configurations. Therefore,[link widoczny dla zalogowanych], businesses have a lot of room to grow. Turning to the cloud for server wants is cost powerful too. Clients are only charged for the resources they use.
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In February 2004 Derek Eastman and I were invited as guests at the annual dinner of The Bushido Za Zen International Society by its Chairman Mr Arnold Davies Hanshi an old student of Kenshiro Abbe Sensei and a close friend of my own good friend Bill Woods Sensei.

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Soldiers inspect the wreckage of a bus in Meetiyagoda,[link widoczny dla zalogowanych], Sri Lanka, 6 Jan 2007
Sri Lanka's government says the country's economy is continuing to grow, but economists caution renewed hostilities between the government and Tamil rebels will continue to hamper the South Asian country's potential. VOA's Steve Herman reports from Washington an international donors' conference is to discuss Sri Lanka's economy later this month.
Sri Lanka's government is forecasting continued growth exceeding seven-percent for 2007. Thanks to robust exports of clothing, jewels,[link widoczny dla zalogowanych], and petroleum products,[link widoczny dla zalogowanych], treasury officials say the country's economy recorded an overall 7 percent growth rate last year.
But with an upsurge in clashes between government troops and Tamil rebels in northeastern Sri Lanka and bus bombings in the south, international donors appear wary of committing new aid to the country. That is a sharp reversal of the mood of two years ago when several-billion dollars of worth of international commitments and aid pledges poured into the country in response to the devastating tsunami that hit the Indian ocean area.
Published reports in Colombo say the Sri Lanka Development Forum, to be held January 29-30 in Galle, is expected to rebuff requests for additional funds. Instead the forum is expected to focus on reviving the peace process,[link widoczny dla zalogowanych], development and human rights.
The potential loss of further outside assistance may not be as severe as it would appear. The World Bank's chief economist for South Asia, Shantayanan Devarajan,[link widoczny dla zalogowanych], says Sri Lanka's economy has shown itself to be quite resilient to the long-standing civil conflict.
"Of course, the hostilities are extremely troubling and the increasing intensity is even more troubling," he said. "At the same time, Sri Lanka has been through similar hostility periods,[link widoczny dla zalogowanych], and maybe even worse over the last 20 years. And really what is quite impressive is that the economy has continued to grow at a steady pace of five to six percent."
But the World Bank's lead economist for Sri Lanka, Rocio Castro,[link widoczny dla zalogowanych], says two decades of strife has cost the country two- to three-percent of its gross domestic product annually.
"It does affect the arrival of foreign direct investment and of new emerging activities to take off," he noted. "We expect it will continue this way. So Sri Lanka has the potential probably to grow at 8 percent,[link widoczny dla zalogowanych], 10 percent."
Castro says the civil conflict also prevents the government from focusing on much needed economic reforms that would give the country an additional boost.
The World Bank's Devarajan, an ethnic Tamil,[link widoczny dla zalogowanych], says despite the setbacks his country has faced during the past decades, its people have shown a remarkable ability to thrive despite various calamities.
"I think there is some intrinsic robustness of the economy and,[link widoczny dla zalogowanych], perhaps, the resilience of the Sri Lankan people who seem to be able to weather not only tsunamis and other natural disasters, but man-made disasters,[link widoczny dla zalogowanych], shall we say, like conflict, and manage to proceed with development," he said.
The analysts also say internal political tension is further stalling economic progress.
President Mahinda Rajapakse's People's Alliance continues to clash with its partner over economic policy. The People's Liberation Front,[link widoczny dla zalogowanych], a Marxist party, accuses the president of backing away from promised leftist economic policies he made in return for support in the 2005 election.
Violence has increased since that election, despite a 2002 truce signed by the government and Tamil rebels. The Liberation Tigers of Tamil Eelam have been fighting for an ethnic homeland for more than two decades. About 3,000 people died last year in the conflict, which has claimed 67,000 lives since 1983.
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As the relationship matures, you begin to take one another for granted; you settle into a routine and give less attention to one another and to the relationship.
• You come home from work stressed. Your partner notices that you’re “off.” He pauses and asks if you want a cup of tea.
• You’re distracted and feeling overwhelmed with work,[link widoczny dla zalogowanych]. You’re a bit resentful that your partner doesn’t seem to be working as hard as you. You feel like you’re carrying more of the burden. You decline the tea and say that you need to take care of some things on email.
• Later,[link widoczny dla zalogowanych], at dinner, he asks you about your day,[link widoczny dla zalogowanych], and you give him just the headlines. You’re too tired to really go into it. He wouldn’t understand anyway.
• After dinner, you return to your desk, tired,[link widoczny dla zalogowanych], stressed and mildly annoyed at everything.
• Over time, you lose the close connection you once had, and you feel alone and misunderstood in the relationship.
Here are the keys to shifting the dance (I remember this with the acronym “OREO”):
1. Openness (control your defensive reaction)
2. Respect (disagree while maintaining respect toward one another)
3. Empathy (make an effort to understand the other’s perspective)
4. Ownership (take responsibility for your part of the dance)
If this goes unchecked, you may find yourself among the half of married couples who wind up divorcing. And, if you’re going through a divorce, your dance probably more closely resembles a wrestling match than a waltz. No matter what your partner says or does, you react with suspicion, defensiveness,[link widoczny dla zalogowanych], irritation. You are constantly on guard. You assume the worst intentions on his part.
• You come home from work stressed. When your now-ex comes to pick up the kids, he notices that you’re “off.” He pauses and asks, “What’s the matter with you?”
• You respond “What do you care? You’re 20 minutes late again. If you really cared about me and the kids, you’d make the effort to be on time.”
• He says “ME not on time,[link widoczny dla zalogowanych]? You’ve never been on time in your life! I spent fifteen years being late for everything because of you.”
• You respond “Oh sure, throw the past in my face. It’s always my fault.”
Relationships involve an endless series of dance steps. If you change your steps, over time you can change the dance. You can even choose to lead.
We’ve all experienced the dance of a relationship – whether it’s an intimate partnership, a friendship,[link widoczny dla zalogowanych], or a work relationship – together choreographing those steps that over time develop into an established routine. Sometimes the steps are smooth and coordinated with the other partner, and the dance has a flow and ease to it. Sometimes, the steps are awkward or unbalanced, and the dance is clumsy, or worse, difficult and painful.
By Renee Cooper
See all Articles by Meghan GehanGet Updates on DivorceGet Updates on Meghan Gehan Average: 0 Your rating: None Tweet
Author's Bio:
Here’s the key – and it’s a lesson that has proven true for me time and time again: It only takes one person to change the dance. And the good news (and bad news,[link widoczny dla zalogowanych]!) is that you don’t have to wait for your partner to change,[link widoczny dla zalogowanych]. You don’t have to follow. YOU can change the dance.
Sure, your partner may have changed over time. He may not be the loving, sensitive man he once was. But you’ve changed also. At this point you have a choice. You can either blame him for who you’ve become,[link widoczny dla zalogowanych], making him responsible for your feelings and actions. Or, you can take responsibility for your self, for your life, and for the dance that you have co-created.
Simple… but not always easy. Because it requires you to give up being the victim of his behavior and take responsibility for your part of the choreography. In the above example, you can shift the dance at any time. You can be open and admit it’s been a stressful day. Or empathize that traffic at the 5:30pm pick up time is challenging. Or if you do lash out and he responds back, take a deep breath and own your part (you don’t have to do this overtly). Simply stop. Do not respond to the negative back and forth. Kiss the kids goodbye and wish them a good weekend.
An example of an “Early Relationship” dance:
• You come home from work stressed. Your partner immediately senses that you’re “off,[link widoczny dla zalogowanych].” He stops what he’s doing and asks if you want a cup of tea.
• Even though you’re distracted and annoyed, you know you need this “reconnect” time. You accept the tea and sit with him.
• He listens patiently and with curiosity as you tell him about your day. After a while, you’re calmer. After dinner you return to your desk to finish up some work, feeling more centered and more connected to your partner.
Remember in the early days of your relationship, when your dance had the grace and beauty of a waltz? (Or perhaps the passion of a tango?) No matter what your partner said or did,[link widoczny dla zalogowanych], you responded with curiosity, with empathy. You listened. You gave him the benefit of the doubt. You treated him with respect.
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In February 2004 Derek Eastman and I were invited as guests at the annual dinner of The Bushido Za Zen International Society by its Chairman Mr Arnold Davies Hanshi an old student of Kenshiro Abbe Sensei and a close friend of my own good friend Bill Woods Sensei.

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Because I had very low self-esteem. Because no matter what I had achieved, as someone with low self-esteem I didn't think it was enough. I didn't see myself as whole the way I was. My sense of self was tied to what I felt I could achieve. And when I achieved I was so busy looking for the next thing to achieve, I never celebrated the previous achievement.
High self-esteem is about liking ourselves. It's about accepting ourselves and recognizing that we're okay just the way we are. That means I don't have to win the top prize, get straight As or be recognized as the best in my field to be okay.
Some people may consider this mirror exercise a little weird but if you can bring yourself to try it,[link widoczny dla zalogowanych], do. It will make a world of difference to your life.
I was really uncoordinated so I didn't do well in sports but I knew from early on that I could do well in school. I wasn't good at Sciences so I focused on languages,[link widoczny dla zalogowanych]. I was really good at Spanish and French.
Get a 79 cent notebook and label it your Self-esteem Journal. In this Journal write 10 positive things about yourself. Every morning when you wake up before you rush off into your day and before your Inner Critic starts telling you all the negatives about yourself, open your Self-esteem journal and read the positive things you wrote about yourself.
I never told anyone in my family but while they were celebrating my high school achievements I felt like I had nothing to celebrate because I had lost the French prize. What was there to be happy about?
When we begin to love ourselves, we're comfortable giving ourselves that compliment. And when someone else compliments us we're comfortable accepting the compliment with a simple "Thank you."
Fast-forward to high school graduation. I had done well on all my exams and had the top grades in my class for Spanish and French,[link widoczny dla zalogowanych]. We were told that prizes would be given out at the graduation ceremony and I felt sure I would receive the prizes for Spanish and French,[link widoczny dla zalogowanych].
Do you find yourself beating up on yourself for what you didn't achieve?
Do you get mad at yourself and call yourself names like stupid,[link widoczny dla zalogowanych], dumb, loser?
Do you take time to celebrate your successes or do you immediately notice what you consider the failures and get depressed about them?
To begin to develop your self-esteem pick up a small mirror, say your name out loud and "I love and accept you exactly as you are." Look into your eyes and say something positive to yourself every time you pass a mirror this week.
Many of us look outside of ourselves for someone to say "Great job!" We even complain about not being appreciated yet when we get a compliment
we deflect it by saying: "Oh,[link widoczny dla zalogowanych], I didn't do anything" or some other excuse.
When I didn't achieve the goals I had set for myself,[link widoczny dla zalogowanych], I felt like a total loser.
And I'd get mad at myself.
Fast-forward to 20 odd years later. I was searching through some old pictures when I came across my high school graduation program. In it was my name and next to my name some text acknowledging my achievement of gaining the top award for Spanish. Of the hundreds of students in that graduating class, I had won the top prize. Why didn't I see it then?
Every night before you go to bed,[link widoczny dla zalogowanych], write in your Self-esteem Journal 5 things you are grateful for. Yes, gratitude lifts our spirits and helps build self-esteem. Gratitude also brings more of our good to us. Try these exercises for 90 days and you'll be amazed at the difference they make in your life!
Well I was right about one of them. I did receive the prize for Spanish but the prize for French went to another student and I was so crushed I couldn't breathe. I remembered feeling a tightness in my chest. I felt so ashamed. My Inner Critic was saying over and over again: "Shame on you. You're a loser. You couldn't even win two prizes? How hard is that,[link widoczny dla zalogowanych]? You're not smart at all. If you were smart you would have won those two prizes."
High self-esteem is not about our achievements. It's about self-love, self-acceptance and self-confidence in ourselves just the way we are. It's about recognizing our strengths and approving of ourselves.
I was having a conversation with one of my sons recently. It took me back to a memory of myself in high school. A memory of how much my self-esteem was tied to my academic achievements,[link widoczny dla zalogowanych].
High self-esteem allows us to look at our day-to-day achievements and take time to celebrate them. In order for us to get to this level, we need to start at the beginning.
It was such a devastating blow to my self-esteem the rest of the graduation ceremony was a blur. I remembered taking a few pictures with my family but I felt so sad. I felt like I didn't have a future. I felt like a failure,[link widoczny dla zalogowanych].
It was during high school that I developed a love for these two languages and I did the work to pull straight As. I kept this up throughout high school and on the rare occasion when I got a B+ instead of an A, I'd be devastated. It was as if my world had fallen apart.
Reflect on them. Take them with you throughout your day. Write them on index cards if it's more convenient and take them out at intevals in the day to remind yourself of who you are,[link widoczny dla zalogowanych].
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4.Watch what you eat,[link widoczny dla zalogowanych].
To revitalize your total health and get you feeling good again, all you need to do is this simple and effective cleansing program.
3.Let go of those tight-fitting jeans for a while.
Make sure you are aware of your diet. What you are consuming could very well be related to the white vaginal discharge. Green foods will definitely boost your immune system. You must totally stop eating pastries, breads and other foods high in sugar and carbohydrates. The white vaginal discharge can be a sign of a yeast infection, and the bacteria that cause it grows on sugars. Fresh fruit and products that are fermented should also be avoided until the yeast infection is totally gone.
5.Detoxify yourself.
1.Visit the doctor as immediately as possible.
One of the most probable reasons why you have that white vaginal discharge is because there have been lots of toxins stored in your body. If those toxins continue to accumulate, you’re going to have more health problems. Don't sit around and wait until your symptoms turn into a full-blown yeast infection.
Make sure you wash your vagina very gently. Discontinue the use of feminine cleansing products as the harsh ingredients could alter the pH level of your vagina. The infected area should be cleansed with clean warm water and then gently dried,[link widoczny dla zalogowanych].
Having a yeast infection defintely is not totally fun and it's in your greatest interest to reduce them as quickly as you can and discover a yeast infection relief that works,[link widoczny dla zalogowanych].
Are you ready to try all of these ideas. To start feeling like your old healthy self, read our website to learn more.
It’s a symptom of a much larger problem. A white vaginal discharge could perhaps be the sign of a vaginal bacterial infection.
Do not attempt any type of self-medication before consulting your doctor. A sample of the discharge will probably be examined. Make sure you discuss all of your latest symptoms with your doctor,[link widoczny dla zalogowanych]. Your doctor will then diagnose and treat you accordingly,[link widoczny dla zalogowanych].
Here is a list of 5 effective and easy possibilities for you:
Usually,[link widoczny dla zalogowanych], the number of good bacteria in the vagina co-exist with the bad bacteria. During an infection though,[link widoczny dla zalogowanych], the number of bad bacteria is extremely multiplied,[link widoczny dla zalogowanych], which is what causes the infection.
Are you totally freaked out by white vaginal discharge. Finding out you have that white vaginal discharge can really be freaky,[link widoczny dla zalogowanych].
Those tight-fitting jeans should not be worn right now.
By Sarah Williams
See all Articles by todd bowmanGet Updates on WellnessGet Updates on todd bowman Average: 0 Your rating: None Tweet
2,[link widoczny dla zalogowanych].Using feminine wash brands and soaps are a no-no.
Give your vagina some breathing space by wearing loose, comfortable attire. That unwanted bacteria in your vagina flourish in conditions that are cramped and moist.
A big 'don't do' is using feminine wash products and soaps.
So what can we do to get rid of this odd-smelling discharge.
If you want to learn more information on how to eliminate white vaginal discharge, then i recommend you continue reading this write-up.
Make an appointment to talk to you doctor immediately.
Knowing that a white vaginal discharge isn't normal is also worrisome. Because we know a white vaginal discharge isn't normal, almost all of us would call our doctor immediately. Also,[link widoczny dla zalogowanych], the white vaginal discharge is a sign of a much larger problem.
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In February 2004 Derek Eastman and I were invited as guests at the annual dinner of The Bushido Za Zen International Society by its Chairman Mr Arnold Davies Hanshi an old student of Kenshiro Abbe Sensei and a close friend of my own good friend Bill Woods Sensei.

zrhdpgvin

Author&#039,[link widoczny dla zalogowanych];s Bio:&nbsp,[link widoczny dla zalogowanych];
You have to be willing to train on weekends,[link widoczny dla zalogowanych]; you have to willing to train at night. You have to be willing to take the time necessary steps to implement the proper diet in order to sufficiently fuel your body in order to allow a strict training regimen,[link widoczny dla zalogowanych]. You have to take the time to prepare meals that are high in protein and contain enough carbohydrates to maintain a calorie count sufficient to support you training.
Training at the highest level requires many things. As a dedicated Martial Artist, we must strive to overcome as many of those goals as possible. Martial Arts in that respect imitates life. When you initially began any Martial Arts training program,[link widoczny dla zalogowanych], it seems like an impossible feat. Every push-up feels like your last, every crunch feels like you can’t go on. It is the next push-up,[link widoczny dla zalogowanych], the next sit-up that will separate you from everyone. It is that point where everyone else quits where you have the opportunity to excel. It is the point of no return!
By Anthony Wagner
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Training at the highest level requires many things. As a dedicated Martial Artist, we must strive to overcome as many of those obstacles as possible. Martial Arts in that respect imitates life. When you initially began any Martial Arts training program, it seems like an impossible feat. Every push-up feels like your last, every crunch feels like you can’t go on. It is the next push-up, the next sit-up that will separate you from everyone. It is that point where everyone else quits where you have the opportunity to excel. It is the point of no return!
How do you train at the highest level? Is this a question that you have asked yourself? I have had the same issue; one of the things we have found is that in order to train well, you as a Martial Artist must be willing to make sacrifices. You must also be willing to invest in the tools that will enable you to train at the desired level. We have trained hundreds of Martial Artist,[link widoczny dla zalogowanych], one thing they all have in common is the first investment they decide to make as Martial Artists. The first thing they decide to invest is their time. It takes at least 10 hours a week to train at a high level. You as a Martial Artist have to be willing to invest the time it would take in to train hard.
If this sounds tough, it should. As Martial Artist we have to be willing to take the “tough” route and truly embrace the journey that you will travel along during your Martial Arts training regimen. This is the part of the process that will take the most time. This journey will actually encompass you life. Martial Arts training becomes part your life. You do not become a Martial Artist,[link widoczny dla zalogowanych], Martial Arts becomes you. This is the reward for the time you have sacrificed, for the time you have spent in the gym training,[link widoczny dla zalogowanych], sparring, practicing your forms.
In order to train at a level necessary to be the best Martial Artist you can be,[link widoczny dla zalogowanych], there is another facet of training that is extremely important. You must take the time understand and embrace the emotional and spiritual aspects of Martial Arts training. One of the most important parts of Martial Arts training is comprehending the premise that the mind and the soul are immensely stronger than the body. As Martial Artist,[link widoczny dla zalogowanych], once we understand that fact,[link widoczny dla zalogowanych], we can “win” any battle.
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Author's Bio:
Measurable Action:
The second step in action research combines two of its major components - taking action to move things forward and measuring the outcome of those actions when we do. For example, going back to our person just entering their career, strategically sending out cover letters with resumes to organizations that have openings is a natural step. But this becomes exponentially stronger when the person opens a spreadsheet and tracks: the date, the person they contacted,[link widoczny dla zalogowanych], when they called back, the results of those calls, whether they were introduced by someone or session application because of an advertisement, and what they learned subsequent to that application. Over a period of time this spreadsheet helps them see what strategies were more successful. For instance,[link widoczny dla zalogowanych], it would be likely the person would see that they got farther on the interview process through personal introduction.
Mid-career strategic plans have much in common with transition situations in the measurable action phase. They both involve mature decision-making and tracking results, perhaps over a period of time. The criteria for this phase is that no matter how small your action, you take it having predetermined your baseline. This allows you to measure your results. For instance, people that I have worked with who have used action research will take measurable actions in the following laundry list of circumstances: 1) to develop professional training, 2) to work through risk management situations, 3) to understand the value of contractors within their industry, 4) to explore the efficacy of teaching classes using an online platform for delivery, 5) to narrowly define leadership options, and 6) to allow people to move into a multicultural settings easily. In all of these cases, mid-career or end of career professionals first investigated what needed to happen next to the discovery phase, and then took actions over a period of time tracking the outcome of each staff using the measurable action criteria.
By E. Alana James
See all Articles by E.Alana JamesSee E,[link widoczny dla zalogowanych].Alana James's Expert PageGet Updates on AchievementGet Updates on E.Alana James Average: 0 Your rating: None Tweet
Those people not involved in the world of research might find the suggestion to use a standard research practice to improve your career slightly peculiar. However, this is exactly what this article is going to do. Because action research has proven itself “a tool for complex times”, it can also be implemented in the persona area of our lives with great success. After all,[link widoczny dla zalogowanych], our lives are also complex. I will introduce the three steps that are involved in action research and will also give you examples of their importance in each of the three main time periods within any career: 1) as you get started, 2) making strategic plans midway, and 3) transitioning to new accomplishments.
Reflection:
I find that most mid - to end of career professionals consider themselves reflective practitioners. However when I ask them how they keep notes and what value they find from referring to them, this opinion breaks down. Reflection is more than looking back on what has happened and thinking about it. Quality reflection requires a protocol of regular use. It is like exercising the muscle, if you only do it once in while you don't have it's full range or strength available to you when you need it. So what does reflection involve and how might our three career professionals use it to their advantage?
The beginning career person could set up a weekly protocol of giving themselves on a Friday afternoon a half hour to review what they have done to find a job that week and how they are feeling. Writing the feelings down is important because it becomes data for later. I have found that men have more trouble with this then women can, so let me quote one of the bank personnel that I worked with, "My biggest take away was the functional benefit of using qualitative data from journals and meeting notes in a qualitative manner. Journaling was new to me and didn't come easy to a few of us (men). Converting it into data demonstrated the functional value and has made a believer out of me". If our early career example had to apply for work over a period of time, their reflective data would record the differences in outcomes in the morning this week to week. Patterns would become clear, such as that on a Friday they feel better if they have applied for work on a Thursday than if it has been the beginning of the week and they have heard no answer. Since it likely makes little difference to the human resource professionals to whom they apply, they may conclude that for the quality of their own lives they will apply for work later in the week, giving themselves happier weekends.
Our mid-career professional uses reflective practice to track a myriad of ongoing strategic issues. Consider it data collection and assessment for ongoing projects you are managing. Again, it is useful to have irregular reflective practice on a Friday so that you can put your body of work for the week to rest knowing what to pick up and do when you come back in on Monday, also allowing your weekend to be free of straggling thoughts.
Finally,[link widoczny dla zalogowanych], our end up career transition professional uses reflective practice for dreaming. Remembering what our intentions were for our lives when we started them, gives us a lovely reflective backdrop against which to figure out what we want to do next. Some of those early dreams are worth picking up and pursuing now. Some of the things that gave us joy and as mid-career professionals can now become hobbies,[link widoczny dla zalogowanych], or active volunteer work, or show us other ways we can contribute to our world without having to "work". In this case I recommend a daily reflective practice during a consistent period of time,[link widoczny dla zalogowanych], often just after we wake up in the morning, or after lunch on a full stomach, or at the end of the day. Reflection during those times makes use of the natural rhythms of when our mind and body are relaxed our subconscious and be more active in our dreams more fruitful.
Discovery:
The first step in any action research projects is to discover everything about the world you want to learn about. This usually involves work on the internet, visit libraries, and interview people, in general just asking questions in any format that comes your way. As you can tell, this would be a good way to get started on any project,[link widoczny dla zalogowanych], because it grounds us in what is already knows, which makes is less likely that we will “reinvent the wheel”. For example, a person who is starting off on their career should first investigate what kind of lifestyle will be involved in the jobs they are applying for. Often people do not understand just how much our work will reduce the quality of our lives, and people need to make conscious decisions about not only what they are right for the job, but what kind of impact on their lives work will be both short term and long term. For mid-career strategic planning, the discovery phase takes the professional into the literature of their work, ensuring that decisions are made with some broader understanding of what others are doing in similar situations but in other contexts. An example of this might be a woman I worked with who wanted to lead virtual teams. She used her discovery phase to uncover the fact that communication would be the biggest area of concern and prepared herself with course work and other research to develop systems of communication prior to situations that would require them. At the end of our careers,[link widoczny dla zalogowanych], as we are transitioning into a new kind of life, a discovery process also serves us well. If, for example, we will soon be retired,[link widoczny dla zalogowanych], a day or more searching the web about what retired people are doing will enlarge our view of the potential of our new life. I think one of the most exciting aspects of the discovery phase, no matter when we engage it, is that it opens us to potential and that enlivens our spirit. We are always better off moving into measurable action when we start from the potential of growth rather than in reacting to situations.
Action Research in Total:
This article is too short to tease out all the various ways in which these three steps of discovery, measurable action,[link widoczny dla zalogowanych], and reflection successfully underpin our careers and our lives as we grow. My own personal research has shown it to be vastly beneficial as professional development for people working in groups to solve very complex problems. But why not use the same tools that we use in our work lives to help solve the complexities in our personal life? I end this hoping that everyone reading it takes some small step today to discover something new,[link widoczny dla zalogowanych], measure the actions they're taking towards their goals, and reflect upon: where they are where they wanted me and what will get them the results they are looking for.
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In February 2004 Derek Eastman and I were invited as guests at the annual dinner of The Bushido Za Zen International Society by its Chairman Mr Arnold Davies Hanshi an old student of Kenshiro Abbe Sensei and a close friend of my own good friend Bill Woods Sensei.