i just wanted to be guru today... so, yeah here goes
GET IT RIGHT:
1. If you like Her ... ASK HER OUT already.
2. when you hug her, put YOUR ARMS around her WAIST and hold her
close.
3. when you WALK next to her, get as CLOSE as you can to her.
4. if she's the only one in your life, TELL HER.
5. ALWAYS let her know how much you like her, love her, or think
about her.
6. give her presents and cards for no reason, SHE WILL RETURN THE
FAVOR... ALWAYS. (you don't have to buy us presents)
7. if she hangs up on you, call her right back.
8. always offer to pay, if she says NO twice, then let her pay but
make a deal that you get to pay next time (date offer too!).
9. kiss her lightly every chance you get.
10. look in her eyes and kiss her on the lips, forehead, or nose.
11. if she says she's cold, don't be an idiot and say "me too" and
stand there, give her your jacket or just simply hold her in your
arms.
12. don't force her to do anything she's not comfortable with.
13. invite her to dinner or somewhere where you can talk, instead
of the movies.
14. try not to ask her if she's mad at you EVERY TIME you speak to
her.
15. Always tell her you LOVE her only if you really mean it.
16. DON'T pressure her to do anything she isnt READY to do. When
she is ready, she will let you know. She just wants everything to
be more SPECIAL and PERFECT. So appreciate what she does do with
you.
17. DON'T' go and tell your friends anything that happens between
you two, cause it will hurt her and make her mad...and it will
NEVER happen again.
GUYS- repost if you are going to treat your next gf this way, or do
treat her this way.
GIRLS- repost if you think guys should do this
When a GIRL is quiet, Millions of things are running through her
mind.
When a GIRL is not arguing, She is thinking deeply.
When a GIRL looks at you with eyes full of questions, she is
wondering how long you will be around.
When a GIRL answers "I'm fine" after a few seconds, she is not at
all fine.
When a GIRL stares at you, she is wondering why you are lying.
When a GIRL lays on your chest, She is wishing for you to be hers
forever.
When a GIRL wants to see you everyday, She really does want to see
you.
When a GIRL says I love you, she means it.
When a GIRL says "i miss you", no one in this world can miss you
more than that.
Think and contemplate... breathe in... breathe out... relax.
Saturday, April 22, 2006
Friday, April 21, 2006
running and singing
Just gotta blog today before my short article. Okay, this week was fairly busy, as expected in jc life... I'm like stuck doing worship leader stuff for my church for the past two weeks, and i've been missing out on my homework as a result. Also, other things like the upcoming aj idol semi's as well as choir really has made me think that singing's got to be the way of life. From Monday till Sunday and Monday again... whoa. Then on Tuesday the audition videos came out... WOW, i was terrible. Just that i was not moving with the rest of the group made me looks spastic. That, coupled with the pom-pom hair before i cut it crew style.... Just way CMI (cannot make it) =(
Anyways, my highlighted article this week is about how to run better. For me, it trains me to keep physically as well as mentally fit to the maximum destress level that i can experience, Singing sounds so much stronger and developed after a good excercise ;-). Listen up, those desperate failures who need to pass their 2.4km in NAFA test. Read VERY CAREFULLY (at ur own risk)
disclaimer: this is NOT a get fit quick formula - IT TAKES YOUR OWN EFFORT to motivate yourself to achieve that new level of physical wellness. I just help to make things easier for you.
Easy Does It
--------------------------------------------------------------------------------
Some days, when you're lucky, running feels like floating. Here are 10 ways to get that feeling more often.
by Bob Cooper
Relaxation is the key to entering the effortless zone, and stress is the deadbolt that locks you out. When you're stressed, your muscles tighten and your mind muddles. That's why work, relationship woes and other problems should be left at your doorstep. If these thoughts come meandering back into your head later in the run, fine. Initially, though, try to flush them out. "Stress can increase fatigue and muscle tension," says Jeffrey Martin, Ph.D. "You don't breathe as deeply when you're stressed, which increases the effort of running." The Wayne State University (Mich.) sports psychology professor and former World Cup marathoner adds that athletes under stress, according to studies, get sick and injured at a higher rate than lower-stressed athletes.It may not be possible to run away from a "major stressor" such as a job change or divorce, but you can make your runs a mental escape from lesser irritants such as arguments, traffic jams and computer malfunctions. Inadequate sleep can also elevate stress levels, so try to get your nightly seven to eight hours.
Don't expect so much
Burdening your runs with outside stresses is bad enough, but it's even worse to stress about your running. Goals are great, but too rigid expectations can sour your enthusiasm and prevent you from entering the effortless zone.Don't expect to break 50 minutes, for example, on a particular training run or in a 10-K race. Your on-the-run anxiety about doing it will actually reduce the odds that it'll happen. Instead, settle on a broader goal, such as finishing somewhere between 48 and 52 minutes. You'll be more likely to succeed. And even if you fall outside the range, adopt the attitude that you gave it your best effort. That's all you can do. Says Martin: "Setting a narrow goal is like painting yourself into a corner, because so many factors affect performance: pacing, weather, course difficulty, stress and so on. Sometimes you just have a bad day. You need to acknowledge that you won't always run fast, race well, or improve your time."
Strengthen your core
A strong "core"—which includes your lower back, abdominal and hip muscles—makes it easier to maintain good, upright, effortless running form. "When runners with weak cores get tired, they start leaning too far forward," says Janet Hamilton, an Atlanta-area running coach, exercise physiologist, and author of Running Strong & Injury-Free. "That's biomechanically inefficient, and will even limit your lung capacity." Like many coaches, Hamilton considers core strength to be essential. "It ensures an efficient transfer of power from the core to the legs and upper body," she explains. She recommends taking a yoga or Pilates class, or doing the following gym exercises at least twice a week—but not on long or hard running days. (If possible, have a personal trainer demonstrate correct form.)
Squats. Start to sit down, knees in line with ankles; stop at "mid-sit" (before feeling pain); come back up. Do two sets of 10 reps.
Side bridges. Lie on your side with knees slightly bent. With one forearm on the floor, lift your entire body, keeping straight head-to-foot. Hold 15 to 30 seconds, and do three reps per side.
Modified crunches. Lie on your back, with one leg straight and one bent. Place a hand under the small of your back for support. Lift your head and shoulders a few inches off the floor, and hold for three seconds. Do two sets of 10 to 15, alternating left and right leg out.
Ball toss. Hurl a weighted medicine ball against a concrete wall. Do two sets of five to 10 throws, alternating between overhead, underhand, and chest throws.
Skip a day
This one goes against the grain for lots of runners who believe that when their running isn't going right, it's because they're not running enough. Could be just the opposite. Remember, effortless running can only happen when your legs are fresh, and that requires regular rest. If your legs feel tired or sore fairly often, running fewer days per week could be just the ticket. For example, Runner's World columnist Jeff Galloway suggests that runners over 40 run only four days a week, runners over 50 run every other day, and runners over 60 run three days a week. "Without sufficient recovery," adds Hamilton, "you'll be fatigued and generally more prone to injury. Your glycogen stores need to be resupplied, and your muscles and tendons repaired. If you're still fatigued after a day or two off, take a clean break from running for a week or even more. Keep active with walking, biking, swimming, or other low-impact activities. "Besides taking occasional days and weeks off, here are other ways to put the spring back in your step: Alternate between short and long; fast and slow; and flat and hilly runs.Space your races several weeks apart, especially those longer than 10-K.Don't run the day before or after a short race, or for at least two or three days before and after a long race.
Start more slowly
Any mechanic will tell you to warm up your engine with an easy idle before driving anywhere. The body's engine works the same way. Yet we're often too rushed to warm up. We lace up our shoes and go. That's a mistake, because a rushed start makes it unlikely you'll reach the effortless zone on that run. "You need to gradually increase your heart rate and core temperature while warming up your muscles," says Norm Witek, an exercise science professor and coach at North Carolina's Brevard College. "Otherwise, you're going to go into mild oxygen debt, strain your muscle fibers, and end up with sore legs. "Start each run by walking for a minute or two, then jogging. Barely clear the ground at first, then start lifting your knees higher and lengthening your stride as you cover the first mile. On morning runs, when your body takes longer to wake up, this gradual acceleration may continue for more than a mile. But within 10 to 15 minutes, your body should be ready for effortless running.
Add a little speed
Add speed to run effortlessly? That's right. Regular doses of fast running will make the rest of your running seem comfortable in comparison, both mentally and physically."When you add occasional fast running to your program, this increases muscle enzyme activity, which allows you to access energy more efficiently any time you run," says Robyn Stuhr, an exercise physiologist at the Women's Sports Medicine Center in New York City. "It also enhances neuromuscular function, raises your lactate threshold, and on slower runs, delays the onset of fatigue." Regular speed training will also make your races seem easier because you'll be accustomed to the faster pace.There are several ways to inject speed into your schedule besides killer track workouts (though those are effective as well). Here are a few examples:
Speed sandwich. Run two miles slow, two miles fast, two miles slow.In-and-outs. Do several repetitions of one to four minutes hard, and one to four minutes easy, at mid-run.
Pickups. Periodically pick up the pace for short distances between streetlights or trees.
Tempo. For the middle part of your run—say 15 to 20 minutes—maintain a pace that's about halfway between your training and racing speed. It should feel comfortably hard.
Go longer
Just as fast running makes your standard pace easier, long runs make your regular distance seem shorter—thus easier. By pushing the pace on some days, and lengthening the distance on others, you'll be able to cruise in the effortless zone on the rest of your runs. "Long runs train the body to use fat, so you don't have to rely as much on carbohydrates for energy," says Stuhr. "Long runs also increase the number of capillaries, the vessels that deliver oxygen to muscle cells and mitochondria, the structures inside the cells that convert that oxygen into energy. The result is a richer supply of blood providing energy to your muscles. "Psychological barriers also tumble when you go long. A big reason for the 98-percent finish rate among Jeff Galloway Marathon Training Program participants is that they go the full 26-mile distance in training. This works for shorter races as well. Prepare for a half-marathon or even a 10-K by running (or exceeding) the race distance at least a couple of times in training to boost your endurance and confidence. Nice side effect: More of your regular training runs will be in the effortless zone.
Hit the treadmill
It's hardly effortless to sweat through a run in 90-degree heat on smog-choked streets, or to negotiate an icy sidewalk in a snowstorm. Sure, you can run in any weather, but unlike the mail carrier, you don't have to. The best way to enter the zone during adverse outdoor conditions is to head indoors, where the weather and surface are controlled. "Once you set a treadmill on your desired speed, the machine does the work of setting the pace," notes Sara Wells, winner of the U.S. 2003 Women's Marathon National Championship. "You can shut your mind off and just run. It's also less impact on your legs compared with running on asphalt, and safer than outdoor running at night." Wells did most of her afternoon runs on a treadmill last winter, including several 20-milers.Here's how to make treadmill running more effortless:
Wear headphones and pop in your favorite CD to block out gym noise.
Get on the gym treadmill with the smoothest, most cushioned surface.
Run alongside a friend, and get into a conversation.
If possible, visit the gym during quiet, off-peak hours, like mid-morning or mid-afternoon.
Eat light and often
Feeling full, empty, or nauseous will keep you out of the effortless zone, so you can't afford to eat the wrong foods at the wrong time. Be sure to follow these guidelines: Before a morning run, don't eat much. A light carbohydrate snack such as a banana or half an energy bar, washed down with a glass of water, will provide ample fuel for running without taxing your digestive system. Before a mid-day run, eat a good-sized breakfast, plus a carbohydrate snack one to two hours before your run. Before a late-afternoon or evening run, be sure you eat lunch and a mid-afternoon high-carbohydrate snack. Having a carbohydrate snack in the last two hours before a run is critical. "Besides being easily digestible, complex carbohydrates maintain your blood sugar to keep your energy level up," says Lisa Dorfman, M.S., R.D., a marathoner and author of The Vegetarian Sports Nutrition Guide. "The best choices are low-fiber and lactose-free, to prevent intestinal problems." Examples: bananas, energy bars, bagels, pretzels, rice cakes, and sports drinks.
Drink up
"Water aids in the functioning of every muscle and cell, so inadequate fluids can make you sore, weak and tired," says Dorfman. "Even a 2-percent reduction in your total body fluid will increase your effort level during running." Therefore, no possibility of effortless running. When you run on a hot, humid day, you sweat up to two liters or more per hour. To keep yourself fully hydrated, try to consume at least five servings of fruits and vegetables (for their water content); one liter of fluid; and one additional pint of fluid for each pound you lose on the run. (Determine this by weighing yourself immediately before and after a run.) On runs lasting more than an hour, either take fluids with you, or stash sports drinks along the way. Aim to take in an average of at least five ounces of fluid every 15 to 20 minutes.
Ready, set, relax!
To enter the effortless zone of running, relaxation is essential. Here are five tips to help you relax, courtesy of sports psychologist Jeffrey Martin, Ph.D.:
1.Look for social distraction. Run with a friend or two, and your stress level will plunge in the first mile of conversation.
2. Look for environmental distraction. Run a woodsy trail, a quiet urban street, an interesting neighborhood, or any place where there's a lot to see.
3. Ditch the gadgets. Try running unfettered and unplugged. Leave behind everything that beeps, buzzes, or blares—the watch, the heart-rate monitor, the headphones. (Hang on to your cell phone though; it could come in handy if you run into trouble.)
4. Don't rush. If you cram a run into your schedule, you'll probably skip the warmup and worry about finishing the run before the next obligation. Schedule runs when you have a comfortable cushion of time.
5. Calm race jitters. To harness the nervous energy you feel before a race: (a) take long, slow, deep breaths; (b) whisper to yourself a positive phrase like "smooth and strong;" and (c) picture yourself running effortlessly. Repeat (b) and (c) throughout the race.
Provided by Runner's World
Source: http://health.msn.com/fitness/articlepage.aspx?cp-documentid=100125627
Anyways, my highlighted article this week is about how to run better. For me, it trains me to keep physically as well as mentally fit to the maximum destress level that i can experience, Singing sounds so much stronger and developed after a good excercise ;-). Listen up, those desperate failures who need to pass their 2.4km in NAFA test. Read VERY CAREFULLY (at ur own risk)
disclaimer: this is NOT a get fit quick formula - IT TAKES YOUR OWN EFFORT to motivate yourself to achieve that new level of physical wellness. I just help to make things easier for you.
Easy Does It
--------------------------------------------------------------------------------
Some days, when you're lucky, running feels like floating. Here are 10 ways to get that feeling more often.
by Bob Cooper
Relaxation is the key to entering the effortless zone, and stress is the deadbolt that locks you out. When you're stressed, your muscles tighten and your mind muddles. That's why work, relationship woes and other problems should be left at your doorstep. If these thoughts come meandering back into your head later in the run, fine. Initially, though, try to flush them out. "Stress can increase fatigue and muscle tension," says Jeffrey Martin, Ph.D. "You don't breathe as deeply when you're stressed, which increases the effort of running." The Wayne State University (Mich.) sports psychology professor and former World Cup marathoner adds that athletes under stress, according to studies, get sick and injured at a higher rate than lower-stressed athletes.It may not be possible to run away from a "major stressor" such as a job change or divorce, but you can make your runs a mental escape from lesser irritants such as arguments, traffic jams and computer malfunctions. Inadequate sleep can also elevate stress levels, so try to get your nightly seven to eight hours.
Don't expect so much
Burdening your runs with outside stresses is bad enough, but it's even worse to stress about your running. Goals are great, but too rigid expectations can sour your enthusiasm and prevent you from entering the effortless zone.Don't expect to break 50 minutes, for example, on a particular training run or in a 10-K race. Your on-the-run anxiety about doing it will actually reduce the odds that it'll happen. Instead, settle on a broader goal, such as finishing somewhere between 48 and 52 minutes. You'll be more likely to succeed. And even if you fall outside the range, adopt the attitude that you gave it your best effort. That's all you can do. Says Martin: "Setting a narrow goal is like painting yourself into a corner, because so many factors affect performance: pacing, weather, course difficulty, stress and so on. Sometimes you just have a bad day. You need to acknowledge that you won't always run fast, race well, or improve your time."
Strengthen your core
A strong "core"—which includes your lower back, abdominal and hip muscles—makes it easier to maintain good, upright, effortless running form. "When runners with weak cores get tired, they start leaning too far forward," says Janet Hamilton, an Atlanta-area running coach, exercise physiologist, and author of Running Strong & Injury-Free. "That's biomechanically inefficient, and will even limit your lung capacity." Like many coaches, Hamilton considers core strength to be essential. "It ensures an efficient transfer of power from the core to the legs and upper body," she explains. She recommends taking a yoga or Pilates class, or doing the following gym exercises at least twice a week—but not on long or hard running days. (If possible, have a personal trainer demonstrate correct form.)
Squats. Start to sit down, knees in line with ankles; stop at "mid-sit" (before feeling pain); come back up. Do two sets of 10 reps.
Side bridges. Lie on your side with knees slightly bent. With one forearm on the floor, lift your entire body, keeping straight head-to-foot. Hold 15 to 30 seconds, and do three reps per side.
Modified crunches. Lie on your back, with one leg straight and one bent. Place a hand under the small of your back for support. Lift your head and shoulders a few inches off the floor, and hold for three seconds. Do two sets of 10 to 15, alternating left and right leg out.
Ball toss. Hurl a weighted medicine ball against a concrete wall. Do two sets of five to 10 throws, alternating between overhead, underhand, and chest throws.
Skip a day
This one goes against the grain for lots of runners who believe that when their running isn't going right, it's because they're not running enough. Could be just the opposite. Remember, effortless running can only happen when your legs are fresh, and that requires regular rest. If your legs feel tired or sore fairly often, running fewer days per week could be just the ticket. For example, Runner's World columnist Jeff Galloway suggests that runners over 40 run only four days a week, runners over 50 run every other day, and runners over 60 run three days a week. "Without sufficient recovery," adds Hamilton, "you'll be fatigued and generally more prone to injury. Your glycogen stores need to be resupplied, and your muscles and tendons repaired. If you're still fatigued after a day or two off, take a clean break from running for a week or even more. Keep active with walking, biking, swimming, or other low-impact activities. "Besides taking occasional days and weeks off, here are other ways to put the spring back in your step: Alternate between short and long; fast and slow; and flat and hilly runs.Space your races several weeks apart, especially those longer than 10-K.Don't run the day before or after a short race, or for at least two or three days before and after a long race.
Start more slowly
Any mechanic will tell you to warm up your engine with an easy idle before driving anywhere. The body's engine works the same way. Yet we're often too rushed to warm up. We lace up our shoes and go. That's a mistake, because a rushed start makes it unlikely you'll reach the effortless zone on that run. "You need to gradually increase your heart rate and core temperature while warming up your muscles," says Norm Witek, an exercise science professor and coach at North Carolina's Brevard College. "Otherwise, you're going to go into mild oxygen debt, strain your muscle fibers, and end up with sore legs. "Start each run by walking for a minute or two, then jogging. Barely clear the ground at first, then start lifting your knees higher and lengthening your stride as you cover the first mile. On morning runs, when your body takes longer to wake up, this gradual acceleration may continue for more than a mile. But within 10 to 15 minutes, your body should be ready for effortless running.
Add a little speed
Add speed to run effortlessly? That's right. Regular doses of fast running will make the rest of your running seem comfortable in comparison, both mentally and physically."When you add occasional fast running to your program, this increases muscle enzyme activity, which allows you to access energy more efficiently any time you run," says Robyn Stuhr, an exercise physiologist at the Women's Sports Medicine Center in New York City. "It also enhances neuromuscular function, raises your lactate threshold, and on slower runs, delays the onset of fatigue." Regular speed training will also make your races seem easier because you'll be accustomed to the faster pace.There are several ways to inject speed into your schedule besides killer track workouts (though those are effective as well). Here are a few examples:
Speed sandwich. Run two miles slow, two miles fast, two miles slow.In-and-outs. Do several repetitions of one to four minutes hard, and one to four minutes easy, at mid-run.
Pickups. Periodically pick up the pace for short distances between streetlights or trees.
Tempo. For the middle part of your run—say 15 to 20 minutes—maintain a pace that's about halfway between your training and racing speed. It should feel comfortably hard.
Go longer
Just as fast running makes your standard pace easier, long runs make your regular distance seem shorter—thus easier. By pushing the pace on some days, and lengthening the distance on others, you'll be able to cruise in the effortless zone on the rest of your runs. "Long runs train the body to use fat, so you don't have to rely as much on carbohydrates for energy," says Stuhr. "Long runs also increase the number of capillaries, the vessels that deliver oxygen to muscle cells and mitochondria, the structures inside the cells that convert that oxygen into energy. The result is a richer supply of blood providing energy to your muscles. "Psychological barriers also tumble when you go long. A big reason for the 98-percent finish rate among Jeff Galloway Marathon Training Program participants is that they go the full 26-mile distance in training. This works for shorter races as well. Prepare for a half-marathon or even a 10-K by running (or exceeding) the race distance at least a couple of times in training to boost your endurance and confidence. Nice side effect: More of your regular training runs will be in the effortless zone.
Hit the treadmill
It's hardly effortless to sweat through a run in 90-degree heat on smog-choked streets, or to negotiate an icy sidewalk in a snowstorm. Sure, you can run in any weather, but unlike the mail carrier, you don't have to. The best way to enter the zone during adverse outdoor conditions is to head indoors, where the weather and surface are controlled. "Once you set a treadmill on your desired speed, the machine does the work of setting the pace," notes Sara Wells, winner of the U.S. 2003 Women's Marathon National Championship. "You can shut your mind off and just run. It's also less impact on your legs compared with running on asphalt, and safer than outdoor running at night." Wells did most of her afternoon runs on a treadmill last winter, including several 20-milers.Here's how to make treadmill running more effortless:
Wear headphones and pop in your favorite CD to block out gym noise.
Get on the gym treadmill with the smoothest, most cushioned surface.
Run alongside a friend, and get into a conversation.
If possible, visit the gym during quiet, off-peak hours, like mid-morning or mid-afternoon.
Eat light and often
Feeling full, empty, or nauseous will keep you out of the effortless zone, so you can't afford to eat the wrong foods at the wrong time. Be sure to follow these guidelines: Before a morning run, don't eat much. A light carbohydrate snack such as a banana or half an energy bar, washed down with a glass of water, will provide ample fuel for running without taxing your digestive system. Before a mid-day run, eat a good-sized breakfast, plus a carbohydrate snack one to two hours before your run. Before a late-afternoon or evening run, be sure you eat lunch and a mid-afternoon high-carbohydrate snack. Having a carbohydrate snack in the last two hours before a run is critical. "Besides being easily digestible, complex carbohydrates maintain your blood sugar to keep your energy level up," says Lisa Dorfman, M.S., R.D., a marathoner and author of The Vegetarian Sports Nutrition Guide. "The best choices are low-fiber and lactose-free, to prevent intestinal problems." Examples: bananas, energy bars, bagels, pretzels, rice cakes, and sports drinks.
Drink up
"Water aids in the functioning of every muscle and cell, so inadequate fluids can make you sore, weak and tired," says Dorfman. "Even a 2-percent reduction in your total body fluid will increase your effort level during running." Therefore, no possibility of effortless running. When you run on a hot, humid day, you sweat up to two liters or more per hour. To keep yourself fully hydrated, try to consume at least five servings of fruits and vegetables (for their water content); one liter of fluid; and one additional pint of fluid for each pound you lose on the run. (Determine this by weighing yourself immediately before and after a run.) On runs lasting more than an hour, either take fluids with you, or stash sports drinks along the way. Aim to take in an average of at least five ounces of fluid every 15 to 20 minutes.
Ready, set, relax!
To enter the effortless zone of running, relaxation is essential. Here are five tips to help you relax, courtesy of sports psychologist Jeffrey Martin, Ph.D.:
1.Look for social distraction. Run with a friend or two, and your stress level will plunge in the first mile of conversation.
2. Look for environmental distraction. Run a woodsy trail, a quiet urban street, an interesting neighborhood, or any place where there's a lot to see.
3. Ditch the gadgets. Try running unfettered and unplugged. Leave behind everything that beeps, buzzes, or blares—the watch, the heart-rate monitor, the headphones. (Hang on to your cell phone though; it could come in handy if you run into trouble.)
4. Don't rush. If you cram a run into your schedule, you'll probably skip the warmup and worry about finishing the run before the next obligation. Schedule runs when you have a comfortable cushion of time.
5. Calm race jitters. To harness the nervous energy you feel before a race: (a) take long, slow, deep breaths; (b) whisper to yourself a positive phrase like "smooth and strong;" and (c) picture yourself running effortlessly. Repeat (b) and (c) throughout the race.
Provided by Runner's World
Source: http://health.msn.com/fitness/articlepage.aspx?cp-documentid=100125627
Friday, April 14, 2006
18 tricks to teach ur body
18 Tricks to Teach Your Body
--------------------------------------------------------------------------------
Soothe a burn, cure a toothache, clear a stuffed nose...
by Kate Dailey, Men's Health; Photograph by Michael Cogliantry; Illustrations by Headcase Design & Zohar Lazar
1. If your throat tickles, scratch your ear.
When you were 9, playing your armpit was a cool trick. Now, as an adult, you can still appreciate a good body-based feat, but you're more discriminating. Take that tickle in your throat; it's not worth gagging over. Here's a better way to scratch your itch: "When the nerves in the ear are stimulated, it creates a reflex in the throat that can cause a muscle spasm," says Scott Schaffer, M.D., president of an ear, nose and throat specialty center in Gibbsboro, New Jersey. "This spasm relieves the tickle."
2. Experience supersonic hearing!
If you're stuck chatting up a mumbler at a cocktail party, lean in with your right ear. It's better than your left at following the rapid rhythms of speech, according to researchers at the UCLA David Geffen School of Medicine. If, on the other hand, you're trying to identify that song playing softly in the elevator, turn your left ear toward the sound. The left ear is better at picking up music tones.
3. Overcome your most primal urge!
Need to pee? No bathroom nearby? Fantasize about Jessica Simpson. Thinking about sex preoccupies your brain, so you won't feel as much discomfort, says Larry Lipshultz, M.D., chief of male reproductive medicine at the Baylor College of Medicine. For best results, try Simpson's "These Boots Are Made for Walking" video.
4. Feel no pain!
German researchers have discovered that coughing during an injection can lessen the pain of the needle stick. According to Taras Usichenko, author of a study on the phenomenon, the trick causes a sudden, temporary rise in pressure in the chest and spinal canal, inhibiting the pain-conducting structures of the spinal cord.
5. Clear your stuffed nose!
Forget Sudafed. An easier, quicker, and cheaper way to relieve sinus pressure is by alternately thrusting your tongue against the roof of your mouth, then pressing between your eyebrows with one finger. This causes the vomer bone, which runs through the nasal passages to the mouth, to rock back and forth, says Lisa DeStefano, D.O., an assistant professor at the Michigan State University college of osteopathic medicine. The motion loosens congestion; after 20 seconds, you'll feel your sinuses start to drain.
6. Fight fire without water!
Worried those wings will repeat on you tonight? "Sleep on your left side," says Anthony A. Star-poli, M.D., a New York City gastroenterologist and assistant professor of medicine at New York Medical College. Studies have shown that patients who sleep on their left sides are less likely to suffer from acid reflux. The esophagus and stomach connect at an angle. When you sleep on your right, the stomach is higher than the esophagus, allowing food and stomach acid to slide up your throat. When you're on your left, the stomach is lower than the esophagus, so gravity's in your favor.
7. Cure your toothache without opening your mouth!
Just rub ice on the back of your hand, on the V-shaped webbed area between your thumb and index finger. A Canadian study found that this technique reduces toothache pain by as much as 50 percent compared with using no ice. The nerve pathways at the base of that V stimulate an area of the brain that blocks pain signals from the face and hands.
8. Make burns disappear!
When you accidentally singe your finger on the stove, clean the skin and apply light pressure with the finger pads of your unmarred hand. Ice will relieve your pain more quickly, Dr. DeStefano says, but since the natural method brings the burned skin back to a normal temperature, the skin is less likely to blister.
9. Stop the world from spinning!
One too many drinks left you dizzy? Put your hand on something stable. The part of your ear responsible for balance—the cupula—floats in a fluid of the same density as blood. "As alcohol dilutes blood in the cupula, the cupula becomes less dense and rises," says Dr. Schaffer. This confuses your brain. The tactile input from a stable object gives the brain a second opinion, and you feel more in balance. Because the nerves in the hand are so sensitive, this works better than the conventional foot-on-the-floor wisdom.
10. Unstitch your side!
If you're like most people, when you run, you exhale as your right foot hits the ground. This puts downward pressure on your liver (which lives on your right side), which then tugs at the diaphragm and creates a side stitch, according to The Doctors Book of Home Remedies for Men. The fix: Exhale as your left foot strikes the ground.
11. Stanch blood with a single finger!
Pinching your nose and leaning back is a great way to stop a nosebleed—if you don't mind choking on your own O positive. A more civil approach: Put some cotton on your upper gums—just behind that small dent below your nose—and press against it, hard. "Most bleeds come from the front of the septum, the cartilage wall that divides the nose," says Peter Desmarais, M.D., an ear, nose, and throat specialist at Entabeni Hospital, in Durban, South Africa. "Pressing here helps stop them."
12. Make your heart stand still!
Trying to quell first-date jitters? Blow on your thumb. The vagus nerve, which governs heart rate, can be controlled through breathing, says Ben Abo, an emergency medical-services specialist at the University of Pittsburgh. It'll get your heart rate back to normal.
13. Thaw your brain!
Too much Chipwich too fast will freeze the brains of lesser men. As for you, press your tongue flat against the roof of your mouth, covering as much as you can. "Since the nerves in the roof of your mouth get extremely cold, your body thinks your brain is freezing, too," says Abo. "In compensating, it overheats, causing an ice-cream headache." The more pressure you apply to the roof of your mouth, the faster your headache will subside.
14. Prevent near-sightedness!
Poor distance vision is rarely caused by genetics, says Anne Barber, O.D., an optometrist in Tacoma, Washington. "It's usually caused by near-point stress." In other words, staring at your computer screen for too long. So flex your way to 20/20 vision. Every few hours during the day, close your eyes, tense your body, take a deep breath, and, after a few seconds, release your breath and muscles at the same time. Tightening and releasing muscles such as the biceps and glutes can trick involuntary muscles—like the eyes—into relaxing as well.
15. Wake the dead!
If your hand falls asleep while you're driving or sitting in an odd position, rock your head from side to side. It'll painlessly banish your pins and needles in less than a minute, says Dr. DeStefano. A tingly hand or arm is often the result of compression in the bundle of nerves in your neck; loosening your neck muscles releases the pressure. Compressed nerves lower in the body govern the feet, so don't let your sleeping dogs lie. Stand up and walk around.
16. Impress your friends!
Next time you're at a party, try this trick: Have a person hold one arm straight out to the side, palm down, and instruct him to maintain this position. Then place two fingers on his wrist and push down. He'll resist. Now have him put one foot on a surface that's a half inch higher (a few magazines) and repeat. This time his arm will fold like a house of cards. By misaligning his hips, you've offset his spine, says Rachel Cosgrove, C.S.C.S., co-owner of Results Fitness, in Santa Clarita, California. Your brain senses that the spine is vulnerable, so it shuts down the body's ability to resist.
17. Breathe underwater!
If you're dying to retrieve that quarter from the bottom of the pool, take several short breaths first—essentially, hyperventilate. When you're underwater, it's not a lack of oxygen that makes you desperate for a breath; it's the buildup of carbon dioxide, which makes your blood acidic, which signals your brain that somethin' ain't right. "When you hyperventilate, the influx of oxygen lowers blood acidity," says Jonathan Armbruster, Ph.D., an associate professor of biology at Auburn University. "This tricks your brain into thinking it has more oxygen." It'll buy you up to 10 seconds.
18. Read minds!
Your own! "If you're giving a speech the next day, review it before falling asleep," says Candi Heimgartner, an instructor of biological sciences at the University of Idaho. Since most memory consolidation happens during sleep, anything you read right before bed is more likely to be encoded as long-term memory.
Provided by Men's Health
Source: http://health.msn.com/menshealth/articlepage.aspx?cp-documentid=100119940
--------------------------------------------------------------------------------
Soothe a burn, cure a toothache, clear a stuffed nose...
by Kate Dailey, Men's Health; Photograph by Michael Cogliantry; Illustrations by Headcase Design & Zohar Lazar
1. If your throat tickles, scratch your ear.When you were 9, playing your armpit was a cool trick. Now, as an adult, you can still appreciate a good body-based feat, but you're more discriminating. Take that tickle in your throat; it's not worth gagging over. Here's a better way to scratch your itch: "When the nerves in the ear are stimulated, it creates a reflex in the throat that can cause a muscle spasm," says Scott Schaffer, M.D., president of an ear, nose and throat specialty center in Gibbsboro, New Jersey. "This spasm relieves the tickle."
2. Experience supersonic hearing!
If you're stuck chatting up a mumbler at a cocktail party, lean in with your right ear. It's better than your left at following the rapid rhythms of speech, according to researchers at the UCLA David Geffen School of Medicine. If, on the other hand, you're trying to identify that song playing softly in the elevator, turn your left ear toward the sound. The left ear is better at picking up music tones.
3. Overcome your most primal urge!
Need to pee? No bathroom nearby? Fantasize about Jessica Simpson. Thinking about sex preoccupies your brain, so you won't feel as much discomfort, says Larry Lipshultz, M.D., chief of male reproductive medicine at the Baylor College of Medicine. For best results, try Simpson's "These Boots Are Made for Walking" video.
4. Feel no pain!
German researchers have discovered that coughing during an injection can lessen the pain of the needle stick. According to Taras Usichenko, author of a study on the phenomenon, the trick causes a sudden, temporary rise in pressure in the chest and spinal canal, inhibiting the pain-conducting structures of the spinal cord.
5. Clear your stuffed nose!
Forget Sudafed. An easier, quicker, and cheaper way to relieve sinus pressure is by alternately thrusting your tongue against the roof of your mouth, then pressing between your eyebrows with one finger. This causes the vomer bone, which runs through the nasal passages to the mouth, to rock back and forth, says Lisa DeStefano, D.O., an assistant professor at the Michigan State University college of osteopathic medicine. The motion loosens congestion; after 20 seconds, you'll feel your sinuses start to drain.
6. Fight fire without water!
Worried those wings will repeat on you tonight? "Sleep on your left side," says Anthony A. Star-poli, M.D., a New York City gastroenterologist and assistant professor of medicine at New York Medical College. Studies have shown that patients who sleep on their left sides are less likely to suffer from acid reflux. The esophagus and stomach connect at an angle. When you sleep on your right, the stomach is higher than the esophagus, allowing food and stomach acid to slide up your throat. When you're on your left, the stomach is lower than the esophagus, so gravity's in your favor.
7. Cure your toothache without opening your mouth!
Just rub ice on the back of your hand, on the V-shaped webbed area between your thumb and index finger. A Canadian study found that this technique reduces toothache pain by as much as 50 percent compared with using no ice. The nerve pathways at the base of that V stimulate an area of the brain that blocks pain signals from the face and hands.
8. Make burns disappear!
When you accidentally singe your finger on the stove, clean the skin and apply light pressure with the finger pads of your unmarred hand. Ice will relieve your pain more quickly, Dr. DeStefano says, but since the natural method brings the burned skin back to a normal temperature, the skin is less likely to blister.
9. Stop the world from spinning!
One too many drinks left you dizzy? Put your hand on something stable. The part of your ear responsible for balance—the cupula—floats in a fluid of the same density as blood. "As alcohol dilutes blood in the cupula, the cupula becomes less dense and rises," says Dr. Schaffer. This confuses your brain. The tactile input from a stable object gives the brain a second opinion, and you feel more in balance. Because the nerves in the hand are so sensitive, this works better than the conventional foot-on-the-floor wisdom.
10. Unstitch your side!
If you're like most people, when you run, you exhale as your right foot hits the ground. This puts downward pressure on your liver (which lives on your right side), which then tugs at the diaphragm and creates a side stitch, according to The Doctors Book of Home Remedies for Men. The fix: Exhale as your left foot strikes the ground.
11. Stanch blood with a single finger!
Pinching your nose and leaning back is a great way to stop a nosebleed—if you don't mind choking on your own O positive. A more civil approach: Put some cotton on your upper gums—just behind that small dent below your nose—and press against it, hard. "Most bleeds come from the front of the septum, the cartilage wall that divides the nose," says Peter Desmarais, M.D., an ear, nose, and throat specialist at Entabeni Hospital, in Durban, South Africa. "Pressing here helps stop them."
12. Make your heart stand still!
Trying to quell first-date jitters? Blow on your thumb. The vagus nerve, which governs heart rate, can be controlled through breathing, says Ben Abo, an emergency medical-services specialist at the University of Pittsburgh. It'll get your heart rate back to normal.
13. Thaw your brain!
Too much Chipwich too fast will freeze the brains of lesser men. As for you, press your tongue flat against the roof of your mouth, covering as much as you can. "Since the nerves in the roof of your mouth get extremely cold, your body thinks your brain is freezing, too," says Abo. "In compensating, it overheats, causing an ice-cream headache." The more pressure you apply to the roof of your mouth, the faster your headache will subside.
14. Prevent near-sightedness!
Poor distance vision is rarely caused by genetics, says Anne Barber, O.D., an optometrist in Tacoma, Washington. "It's usually caused by near-point stress." In other words, staring at your computer screen for too long. So flex your way to 20/20 vision. Every few hours during the day, close your eyes, tense your body, take a deep breath, and, after a few seconds, release your breath and muscles at the same time. Tightening and releasing muscles such as the biceps and glutes can trick involuntary muscles—like the eyes—into relaxing as well.
15. Wake the dead!
If your hand falls asleep while you're driving or sitting in an odd position, rock your head from side to side. It'll painlessly banish your pins and needles in less than a minute, says Dr. DeStefano. A tingly hand or arm is often the result of compression in the bundle of nerves in your neck; loosening your neck muscles releases the pressure. Compressed nerves lower in the body govern the feet, so don't let your sleeping dogs lie. Stand up and walk around.
16. Impress your friends!
Next time you're at a party, try this trick: Have a person hold one arm straight out to the side, palm down, and instruct him to maintain this position. Then place two fingers on his wrist and push down. He'll resist. Now have him put one foot on a surface that's a half inch higher (a few magazines) and repeat. This time his arm will fold like a house of cards. By misaligning his hips, you've offset his spine, says Rachel Cosgrove, C.S.C.S., co-owner of Results Fitness, in Santa Clarita, California. Your brain senses that the spine is vulnerable, so it shuts down the body's ability to resist.
17. Breathe underwater!
If you're dying to retrieve that quarter from the bottom of the pool, take several short breaths first—essentially, hyperventilate. When you're underwater, it's not a lack of oxygen that makes you desperate for a breath; it's the buildup of carbon dioxide, which makes your blood acidic, which signals your brain that somethin' ain't right. "When you hyperventilate, the influx of oxygen lowers blood acidity," says Jonathan Armbruster, Ph.D., an associate professor of biology at Auburn University. "This tricks your brain into thinking it has more oxygen." It'll buy you up to 10 seconds.
18. Read minds!
Your own! "If you're giving a speech the next day, review it before falling asleep," says Candi Heimgartner, an instructor of biological sciences at the University of Idaho. Since most memory consolidation happens during sleep, anything you read right before bed is more likely to be encoded as long-term memory.
Provided by Men's Health
Source: http://health.msn.com/menshealth/articlepage.aspx?cp-documentid=100119940
Monday, April 10, 2006
gotta start...
Term 2 Week 3 of the jc school term... how time flies.
Really very tired today. Actually during the weekend i was in no mood to carry out work so the revision snowballed to near disasterious proportions. For example, the Preliminary Idea (PI) for Project work (PW). The whole class did the 1st draft for the PD tutor to check... with exception to someone - me. What was worse was that I was "nominated" to be the PW representive for the class. What a bad start of the week.
But really have to concentrate for the rest of the term in order to maintain and speed up the pace of improvement in my subject combinations. Still the same as Secondary School; English, Chinese, Mathematics, Physics, Chemistry, Geography... just in a more advanced analogy and developed concepts.
This following poem hopes to understand the reader better - self improvement motivation not only for myself but to the nice person reading this blog!
Trendsetters have the right stuff - Ginny Shaller
a heart that pukes with passion for life and compassion for others.
a brain that can tell the difference between what is good and bad, and what is fair and unfair.
a mind that thinks for itself regardless of peer pressure.
a backbone that supports your convictions and values.
muscles that give you inner strength and support a healthy body.
eyes that visualize possiblities, stay focused on your goals, and see good in every person.
ears that listen to your conscience, are open to the ideas of others, and are closed to gossip.
a nose that can smell the beautiful things in life.
a mouth that vocalises your beliefs and speaks with optimism and kindness.
lips that deliver kisses and smiles.
shoulders that hold your head up high when you stand up for your convictions and accomplish your goals.
a stomach that cannot tolerate injustice and explodes often with belly laughter.
hands that offer help and applaud the achievements of others.
fingers that point to you when it is your duty to assume responsibility.
feet that will take you to your dreams.
Really very tired today. Actually during the weekend i was in no mood to carry out work so the revision snowballed to near disasterious proportions. For example, the Preliminary Idea (PI) for Project work (PW). The whole class did the 1st draft for the PD tutor to check... with exception to someone - me. What was worse was that I was "nominated" to be the PW representive for the class. What a bad start of the week.
But really have to concentrate for the rest of the term in order to maintain and speed up the pace of improvement in my subject combinations. Still the same as Secondary School; English, Chinese, Mathematics, Physics, Chemistry, Geography... just in a more advanced analogy and developed concepts.
This following poem hopes to understand the reader better - self improvement motivation not only for myself but to the nice person reading this blog!
Trendsetters have the right stuff - Ginny Shaller
a heart that pukes with passion for life and compassion for others.
a brain that can tell the difference between what is good and bad, and what is fair and unfair.
a mind that thinks for itself regardless of peer pressure.
a backbone that supports your convictions and values.
muscles that give you inner strength and support a healthy body.
eyes that visualize possiblities, stay focused on your goals, and see good in every person.
ears that listen to your conscience, are open to the ideas of others, and are closed to gossip.
a nose that can smell the beautiful things in life.
a mouth that vocalises your beliefs and speaks with optimism and kindness.
lips that deliver kisses and smiles.
shoulders that hold your head up high when you stand up for your convictions and accomplish your goals.
a stomach that cannot tolerate injustice and explodes often with belly laughter.
hands that offer help and applaud the achievements of others.
fingers that point to you when it is your duty to assume responsibility.
feet that will take you to your dreams.
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