the dirtiest things that we touch everyday

There are several dirty things that we all touch...daily. In fact, we touch a few of these things multiple times a day.

Based on some data from researchers...here is a list of the dirtiest things that we touch everyday (in no particular order)

1. SPONGES AND DISHCLOTHS
Do you wash your hands after touching these? If not...you should.

2. SINKS, FAUCETS, AND HANDLES
We have to touch these daily. Often after we touch them, we touch our face. This is an easy way for us to spread germs

3. TOOTHBRUSHES AND TOOTHBRUSH HOLDERS
This is a campground for germs

4. REFRIGERATOR HANDLES
If you are like me and you have kids, your handles are dirty

5. CUTTING BOARDS
I use cutting boards often so I know it's not easy to keep them clean. You must wash them before and after you use them.

6. REMOTE CONTROLS
If your remote control is normally under the couch or under the covers in your bed, it's probably dirty

7. PHONES
You're probably touching your phone right now...

8. PURSES
Ladies...When's the last time you cleaned your purse? The answer is probably "not recently enough."

9. GROCERY CARTS
You know those wipes most groceries have sitting out by the carts? Start using them: Researchers say almost all supermarket carts have E. coli because of the frequent food contamination.

10. KEYBOARDS
Staph, Coliform, yeast, and mold are often found in the crannies of your favorite QWERTY keyboard.

15 hard things to do, but could change your life forever

I read this article the other day and found it to be compelling...yet truthful...and DIFFICULT. However, I think most of us can try a few of these...



What makes someone uncomfortable depends on the person, but what's universally true is the value of recognizing boundaries and continually pushing them.

As Quora user Joos Meyer explains in response to the question, "What uncomfortable things such as cold showers can improve your life?" pushing your comfort zone is the key to self-improvement.

"I think the best methodology is to every day or week set a task or find a situation that makes you slightly uncomfortable. Do that thing. This will incorporate the experience into your model of 'normality' and hence expand your 'comfort zone,'" he writes.

Here are some uncomfortable things that other Quora users say have helped them grow:

1. Question everything

"The most uncomfortable thing one can do is to question everything that is taken for granted and seek answers," writes Malli Gurram. "Try to see the other side of the norm."

2. Be 100% honest

Being the most honest you've ever been with someone in your life will be one of the most uncomfortable things you can do, Ryan Brown says, but it could also be the most valuable.

To do this, he suggests writing a list of all the people to whom you have something — good or bad — to say, writing down the honest feelings you need to convey to them in a letter, handing the person the letter, and writing down what happened and how the experience affected you and the other person.

"If you're being really honest, each letter you write should make you quite emotional as you are writing it," Brown writes. "That is how you know you have tapped into your actual emotions and feelings — that it actually means something to you."

"Don't forget what you have learned from the experience," he suggests. "Let it be with you forever."

3. Meditate

Oftentimes, slowing down and finding inner calm can be especially difficult for those of us who are constantly on the go and thinking of the next things we need to do.

But as Nathan Hershey points out, the benefits can include enhancing your cognitive capacity, emotional intelligence, and overall self-discipline.

4. Wake up extremely early

Ekin Öcalan loves to wake up before sunrise because it provides the perfect study-and-work environment. Waking at 5 a.m., while everyone else sleeps, is the perfect, albeit challenging, way to begin the day in silence, he writes.

5. Do something creative

"Many people say they want to be creative. Then they go home and binge watch TV episodes on Netflix while drinking red wine," Mark Toole writes.

While fear of rejection and failure are powerful demotivators, having a creative outlet can do wonders for our bodies and minds. What's more, "keeping your work to yourself also guarantees that nobody else will ever love it," Toole notes.

6. Watch your pennies

Keep track of every penny you spend, from auto repairs and life insurance to coffee and french fries, for several months, suggests Bruce A McIntyre.

And try paying for everything you can with cash. "If you have to reach in your wallet and pull out cash, you will often think twice about how much you need something."

You'd be surprised how much debt you can pay off when you literally watch your pennies.

7. Volunteer

Gurram suggests volunteering for a nonprofit or doing selfless deeds. Volunteering can make you feel like you're part of something big, Gurram says, using volunteer experience with TEDx as an example.

"It was such an overwhelming feeling I had on the big day, being part of the community," Gurram says.

8. Track what you eat

Keeping track of all the food you eat and all the exercise you do in a day can be challenging, but Tina Marshall says using her MyFitnessPal app helped her see the harm she was doing to her body.

"I didn't realize how little of some nutrients I was getting and how much sugar and fat I was getting daily until I started to do this regularly," she writes.

9. Eat only nutritious food

After you track your food, start eating only what is truly nutritious — Doug Whitney says this will change your life forever.

"The short answer here is to prepare your own food, eat organic as much as possible — yes, it's expensive, but it's cheaper than the medical bills and lost performance — focus on lean meats and veggies, avoid grains (they're disastrous for most of us), and when you do eat something that isn't good for you, notice the difference in how you feel. This is key!"

He says this will be uncomfortable for a number of reasons: It's hard; it's socially limiting; it can be more expensive if you are used to eating off the dollar menu; it's not as tasty when you start, and it takes more time.

But he says the outcome is 100% worth the effort. "Being a weird health nut and outperforming everyone else is so much more fun than blending in — and that's not just athletically. It's mentally as well."

10. Practice public speaking

It may be scary to think about, but you never know when you may be called upon to speak in public. Practice, while daunting, is the key to improving your communication skills.

Gurram recommends joining a nearby Toastmasters group or an improv group in your city: "It's scary as hell until you realize that everyone around you feels the same."

11. Talk to someone new

"See someone you're interested in? Go talk to them," Toole suggests. "The worst that can happen is an epically catastrophic rejection, which gives you something funny to talk about. That and increased confidence in your abilities next time."

12. Leave your phone in your pocket

"How many times have you checked your phone while reading this? The last time you were at a restaurant or bar, how many times did you pull out your phone to look something up?" Toole asks.

There's something to be said of taking a digital detox and allowing our minds to wander. Rather than reaching for our phones when we're bored, research suggests that leaning into boredom can help make us more productive, goal-oriented, and creative.

Plus, it's just good manners when you're in social settings.

13. Pick just one thing to master at a time

Your approach to self-betterment might be trying as many things as possible and seeing what works. But Rob Hanna says using the opposite tactic, though uncomfortable, is key.

"Intention is the key to mastery," Hanna writes. He explains this requires calling your shots and hitting them.

"The problem with most improvement seekers in life is that they really don't know what they're looking for, and then they keep casting about capriciously for the next new thing."

If you're constantly changing interests, he says, you're never going to discover your own internal progress. "So pick one thing and become progressively committed to mastering it. It doesn't matter what it is, anything will do, as long as you do."

14. Accomplish an almost impossible goal

The most uncomfortable thing you can do, according to Rizwan Aseem, is to set and achieve a goal that's harder than something you've ever done before.

To do that, he suggests you think about a thing you're comfortable doing every day and amplify it until you get to a point where you become really scared of doing it. If you run a mile every day, the idea of running seven might terrify you. Set this as your one-year goal.

"The hardest part is to actually go out there and take the actions steps that will help you achieve this goal," he writes.

"You will have to use all your mental and physical strength to actually get yourself to achieve this goal. But here's the thing: Something very cool happens in your mind, your physiology, your internal makeup when you actually do this. You become invincible. You will be able to set any goal for yourself and then achieve it."

15. Seek help

"I think the most uncomfortable yet healthy thing you can do is go to therapy," writes Sam Ham. "There, those defenses you've been utilizing for years, or perhaps decades, may be exposed, and it can be incredibly difficult to realize that you (and those you love or hate) are not necessarily who you thought."

As Business Insider previously reported, roughly one in every five Americans, or about 43 million people, suffers from mental illness, according to the National Institute of Mental Health. About 60% of us received no treatment in the past. With cognitive behavioral therapy (CBT), people start to change their thoughts, which in turn can cause behavior changes.

"Learning that you, and those around you, are not so black and white and absolute can be, at the very least, uncomfortable and disorienting. And practicing awareness, acceptance, and forgiveness can be a rigorous and exhausting chore," Ham writes. "But damn, it's so worth it."

5 drinks for better sleep...

I'm not big on drinking anything but water before going to bed but this is some useful information...


Did you know that lack of sleep may have a negative impact on your weight? Studies have found that people who get enough sleep (7 to 9 hours are recommended) are, in fact, slimmer. Regular exercise and a balanced diet are key for better quality sleep. And, believe it or not, choosing the right beverage plays an important role, too. The following five bedtime beverages help you fall asleep easily, get quality shuteye, and even help keep your metabolism fired up during the night.

1. Milk

Milk is the perfect bedtime drink, no matter if you enjoy it hot or cold! It is rich in tryptophan and calcium (both of which will positively affect your sleep). Apart from that, milk provides you with high levels of protein; casein to be exact. Your body absorbs this milk protein slowly (as opposed to whey protein) which prevents muscle loss during the night. The more muscle mass you have, the more calories your body burns when resting.

2. Ginger tea with lemon

Ginger and lemon will activate your metabolism; so why not combine them? Freshly brewed ginger tea with lemon not only improves your metabolism, but works wonders for your immune system! Simply add a few slices of ginger and freshly squeezed lemon juice to a liter of hot water. Then, add your tea and let it brew for about 15 minutes. Too bitter? You can sweeten your bedtime drink with some honey.

3. Grape juice

Yes, you read it correctly: if you would like to shed a few pounds, grape juice is indeed a suitable ‘good night drink’. Obviously, it’s all about the right quantity, as fruit juice contains a lot of sugar. A small glass of pure grape juice (about 150 ml/ 8 oz) before going to bed will stimulate the fat burning process. A study conducted by the International Journal of Obesity found that resveratrol, an antioxidant in grapes, is responsible for that. It is said to convert white fat into metabolically active brown fat.

4. Camomile tea

Do you often struggle to fall asleep? Time to take action – but please choose natural means over pills. If you don’t get enough sleep your body becomes more prone to illness and you also run an increased risk of becoming overweight. This is where camomile tea comes into play: it helps you relax and fall asleep. This herbal tea increases glycine levels in your blood. Glycine is a neurotransmitter that acts as a muscle relaxant and therefore ensures that you get a deep and restful slumber.

5. Kefir

Kefir is made from fermented milk and contains carbon dioxide. With its high levels of probiotics (micro-organisms which are added to the beverage), this creamy drink has a positive effect on your intestinal health and activates your metabolism. Additionally, kefir is rich in protein. A glass of this dairy drink as a late night snack keeps you full and provides your muscles with protein during the night. Then, you’re sure to be set for a great athletic performance the next day.

Bottom line: If you would like to shed a few pounds, there is no way around regular exercise and a balanced diet. Enjoy these drinks in the evening, as an addition, if you want to boost your weight loss.

5 Ways Orgasms Will Save Your Life

This article is from the good folks at thenest.com. This one is for the ladies but the fellas can appreciate it as well.

IT TURNS OUT THE BIG O IS A BIGGER DEAL THAN YOU THINK -- IT CAN POSSIBLY BE THE KEY TO A LONG AND HEALTHY LIFE

Ever have a week when you're so busy you forget to have an orgasm? We didn't think so. And it’s a good thing you two are getting busy all the time, because having orgasms on a regular basis can actually save your life. And unlike other things that are fun and good for you -- like glasses of red wine or handfuls of antioxidant-rich Halloween candy (chocolate's good for you -- look it up) -- you can't have too many orgasms. Plus, they won't result in back fat or gin blossoms. (And no, fake orgasms don't count.)

1. Orgasms are good for your lady parts.

A recent study found that women who have orgasms during menstruation are 1.5 times less likely to suffer from endometriosis, a potentially dangerous uterine condition that can lead to infertility. But they also make you 3 three times more likely to suffer from whistling and skipping and annoying your friends.

2. Orgasms help manage pain.

An orgasm can more than double a woman's woman’s tolerance for pain,according to a recent study. Seems likely, given that orgasms more than double your tolerance for your mate’s habit of leaving his underwear on the floor.

3. Orgasms can prevent a heart attack.

Research shows that the female orgasm lowers your blood pressure. And we all know that high blood pressure can lead to heart attacks. And by calming the runaway electrical impulses that lead to a rapid heartbeat, orgasms can also cure hiccups, which sure beats having your man “scare” you

4. Orgasms may treat addiction and depression.

Sounds like a stretch, but researchers say that being able to activate your brain's brain’s feel-goodery center just by touching your own nipples has broader implications: Being able get instant pleasure this way may keep you from seeking that dopamine high from other places, like, you know, drugs orDoritos. Although while you can eat Doritos in public, you probably shouldn't shouldn’t play with your nipples.

5. Orgasms burn calories.

An orgasm can burn up to 200 calories after 30 minutes of strenuous stimulation (which should hopefully include an orgasm). Yes, this sounds like a lot, but think of it as "strenuous stimulation" vs. "strenuous squats with hand weights and the choice is clear. Or unclear, depending on the sexual position you prefer.

5 Ways to Save Your Kids from Alzheimer’s Now…

5 Ways to Save Your Kids from Alzheimer’s Now...

Alzheimer’s isn’t just a disease that starts in old age. What happens to your child’s brain seems to have a dramatic impact on his or her likelihood of Alzheimer’s many decades later.

Here are five things you can do now to help save your child from Alzheimer’s and memory loss later in life, according to the latest research.

1. Prevent head blows: Insist your child wear a helmet during biking, skating, skiing, baseball, football, hockey, and all contact sports. A major blow as well as tiny repetitive unnoticed concussions can cause damage, leading to memory loss and Alzheimer’s years later.

2. Encourage language skills: A teenage girl who is a superior writer is eight times more likely to escape Alzheimer’s in late life than a teen with poor linguistic skills. Teaching young children to be fluent in two or more languages makes them less vulnerable to Alzheimer’s.

3. Insist your child go to college: Education is a powerful Alzheimer’s deterrent. The more years of formal schooling, the lower the odds. Most Alzheimer’s prone: teenage drop outs. For each year of education, your risk of dementia drops 11%, says a recent University of Cambridge study.

4. Provide stimulation: Keep your child’s brain busy with physical, mental and social activities and novel experiences. All these contribute to a bigger, better functioning brain with more so-called cognitive reserve.’ High cognitive reserve protects against memory decline and Alzheimer’s.

5. Spare the junk food: Lab animals raised on berries, spinach and high omega-3 fish have great memories in old age. Those overfed sugar, especially high fructose in soft drinks, saturated fat and trans fats become overweight and diabetic, with smaller brains and impaired memories as they age, a prelude to Alzheimer’s.

let's get physical

Kool Moe Dee once wrote a song about it going to see the doctor.


I'm a firm believer in it.


I also believe that as men...we are the LAST ones to go to the doctor.


Last month, I had my annual physical check up. I'll be the first to admit that I wasn't looking forward to it. Not sure why. I guess it was the fear of the unknown. I knew I was in good health. I work out regularly (not as much as I should)...I eat good (still addicted to McDonalds fries)...and I don't drink much (I visit Margaritaville every now and then). Yet, I was still concerned. Nevertheless, the visit came out fine. I'm in good health. The doctor and I discussed among other things...testing for prostate cancer beginning next year, my desire to live to the age of 125 (no lie), and my successful vasectomy last May (4 kids is enough, yo)


One thing that I took from the conversation is that we don't go see the doctor enough. Most women go all the time. And while they may not jump for joy to get that pap smear, they have doctor visits. We have to go. And go often. We're getting older. I've always been serious about my health. But it hits home when you see people your age leave this earth. I lost a teammate (http://the12planet.blogspot.com/2011/09/gentle-giant.html) a few months ago and that really opened my eyes.


I'm committed to my health. That's not a New Years Resolution. That's a fact. You may not find me on the track like my homegirl Latrice (@Rungirl_) or my boy Tee Reese (http://offtrackthinking.blogspot.com/ )but I am committed. More importantly, I'm all for getting my checkups. I need more men to join me. Ladies, send your men to the doctor. He can't be in your life if he's no longer here on earth.

are you hungry???

They say that fast food kills.

I guess you'd rather die from food than a bullet, right? I'm not gonna say that I eat healthy every day. I try to balance what I eat. I mean...I enjoy a good burger as much as the next guy but I don't over do it.

Recently, The New York Daily News published an article about some of the most unhealthy foods. I thought I'd share a few of them that made the list...


Meet Denny's new Fried Cheese Melt, which is basically fried cheese encased in more fried cheese, wrapped in fried bread. For just $4, you can risk your life by consuming, 'four fried mozzarella sticks and melted American cheese grilled between two slices of sourdough bread. It is served with French fries and a side of marinara sauce.' Yeah, because who doesn't need fried carbs on the side of fried carbs.

The much-hyped lasagna sandwich, considered the first of its kind, is making (big) waves. The extravaganza, which has the same amount of fat as two McDonald’s cheeseburgers, consists of 'two thick slices of bread and a filling of diced beef in a tomato and herb sauce layered with cooked pasta sheets and a creamy cheddar, ricotta and mayonnaise dressing,' according to the Daily Mail.

If a chili dog is too boring for you, meet the Hamdog. It's a hot dog encased in a beef patty that's been deep-fried and drowned in chili, cheese and onions. It's topped with a fried egg and served on a hoagy bun with a side of French fries. Eat one, if you dare, at Mulligan's in Atlanta.

This KFC sandwich is a heart-stopping creation that layers two kinds of cheese with bacon and oozes 'Colonel’s sauce.' The twist? Instead of bread, two deep-fried chicken breasts round out the calorific concoction.

Everyone knows that a bacon cheeseburger is terrible for you - but sandwich one between a split, grilled Krispy Kreme donut, and you'd better have a set of defibrillator paddles handy. Called the "Craz-E-Burger," this 1,500-calorie burger was offered, amusingly, just outside the West Springfield, Mass., agricultural fair's 'Better Living Center.'

If you don't want to skimp on the most important meal of the day, stuff yourself with Carl's 830-calorie Breakfast Burger. It's 'a charbroiled all-beef patty, fried egg, crisp bacon, American cheese, hash brown nuggets and ketchup on a sesame seed bun.'

Throw in a side of Poutine, a Canadian staple consisting of French fries topped with cheese curd and slathered with brown gravy.

Fried mac-and-cheese. According to the recipe by the Food Network's Paula Deen, it's a square of macaroni-and-cheese wrapped in bacon, dredged in flour and egg, and coated with bread crumbs that is then fried in oil - peanut, of course, to be healthy.

Deep-fried Oreos are the standard-bearers, found at fairs and at confectioners across this great, fat land

One Arizona restaurant makes no beef about the healthiness of its burgers. The Heart Attack Grill menu boasts the Triple and Quadruple Bypass Burger, three or four beef patties stacked and covered with cheese and the usual trimmings. If you're over 350 pounds, they'll even let you eat for free. It doesn't seem like a sound business strategy, but neither does killing off your customer base.

Fatties everywhere, salute! Hardee's rolled out its Monster Thickburger at the precise time that other fast-food joints were unveiling healthier options, like salads and fruit cups. This 1,420-calorie monstrosity is 1/3 of a pound of angus beef, four slices of bacon, three slices of cheese and mayonnaise on a buttered bun. The company's CEO wasn't kidding when he said, this is 'not a burger for tree-huggers.'

If you thought tuna salad was for dieters, think again. The Quiznos large tuna melt maintains the dubious distinction of being the sandwich chain's unhealthiest sandwich, with 2,000 calories and 175 grams of fat. Catch one, if you can.

Are you still hungry??????

phat, phat

Phat Phat, uh
Ain't nothing wrong with big broads
Phat Phat


It's a sure bet
When I stare into your dark browns I get
Overwhelmed, overjoyed, overstep
My bounds, on your touchy subject
Your weight, your shape's not what I date
It's you, my crew don't mind it thick
Every woman ain't a video chick
Or runway model anorexic
I love what I can hold and grab on
So if you burn it off then keep the flab on
We gonna stay gettin our collab on
Girl we gonna stay gettin our collab on
We gonna stay gettin our collab on

Posdnuos from De La Soul (Baby Phat)


For those of you who aren't familiar with the song...this is De La Soul's tribute to the thick sistas. You know...the ones who are not too big but not too small. You know...the ones who has the desire to drop 15 pounds. Those are the sistas who will hit the elliptical machine for 30 mins...then do anutha 30 on the treadmill. She is that sista that is still carrying just a little bit of that weight from a few years ago. She wants the bust size but she still wants to be able to get into those jeans. She might even be the one who is hating on Tamika, who is a size 4 but complains that she is "too big". LOL

Summer is right around the corner. When it gets hot, you gotta come outta those clothes! Bottom line. LOL. Spring is almost here for most of us. And I KNOW that we are all headed to the gym b/c I have a hard time finding a parking spot.

Women can sometimes be very critical of themselves because they are constantly comparing themselves to how they USED to look!

Sooooo, what are YOU doing to lose, gain, or maintain your weight???

re-post 2008

puttin in work

from the good folks at WebMd...

You say you don't have time to exercise? You're hardly alone. For many people, lack of time is the single biggest obstacle to fitness. But, experts say, you may be overestimating how much exercise you really need to get at one time. Instead of investing an hour at the gym, what if you could get fitter with 10 minutes here, 10 minutes there through your day?

There's building evidence that short but frequent bouts of exercise can yield plenty of health benefits. Consider the following fitness findings:

* A study published by the American Journal of Sports Medicine in 2006 showed that short walks after dinner were more effective than long exercise sessions in reducing the amount of fat and triglyceride levels in the bloodstream after a hearty meal.
* Research published in the Journal of Epidemiology and Community Health showed that short bouts of exercise helped lower blood pressure as well as shave inches off the hips and waistline.
* In a study published in Preventive Medicine in 2006, researchers found that multiple workout sessions as short as 6 minutes apiece could help sedentary adults reach fitness goals similar to those achieved by working out for 30 minutes at a time.
* In a finding published in the journal Psychopharmacology, doctors found that short bursts of exercise could help reduce the craving for cigarettes and help people quit smoking.

"There is no question that short amounts of exercise can help you get fit, help you stay fit, and help you maintain your health," says personal fitness coach Susie Shina, author of Sixty Second Circuits. "You can stay fit in increments as short as 4 and 5 minutes at a time."

The best part about that is that everyone can find 5 minutes a few times a day, says Shina, owner of a mobile personal training center called Fitness 180.

"Some of these exercises can fit into a 5-minute time period at work, at your desk, waiting on line in the grocery store, even driving in your car," says Shina. "It's not an overwhelming task, and the benefits can be enormous."

Strength and conditioning coach Jim Massaro agrees.

"This is the way I personally work out -- and it's how I train others," says Massaro, founder of the Advanced Personal Training Center in Nyack, N.Y. "It works for beginners and, by increasing the intensity of what you do in those short increments, it can also work for advanced fitness training."

That said, some fitness experts warn that short workouts can have a downside.

"The bad part about short workouts is that they send the message that you can skimp on your health -- that less is more, that you don't have to invest in yourself to be healthy -- and that's the wrong message," says Mike Ryan, a personal trainer and member of the Gold's Gym Fitness Board.

While Ryan says brief bouts of exercise are a good way to get into the fitness mindset, he believes the eventual goal should be to do longer workouts. "Whatever you think you can accomplish with short workouts, you can accomplish that much more with longer workouts," he says.

Exercise: How Much Is the Bare Minimum?

While incorporating more exercise into our lives is a worthwhile goal, for many of us, just getting up off the couch is a big step toward better health.

So how much exercise do you really need? Most of the studies show that 5 minutes of continuous movement repeated during the day is about the bare minimum to have any effect, and fitness experts believe 10 minutes is more realistic.

"If 3 minutes is all you can do, if 2 minutes is all you can do, it's all better than nothing -- but you should be working up to a goal of at least 5 continuous minutes, and 10 is even better," says Shina.

It's important to make the most of those few minutes, she says. "You should come away from your 2 minutes or your 5 minutes or your 10 minutes of exercise feeling as if you have accomplished something," she says. "There is a certain amount of pushing your body that has to take place, even if it's just for 5 minutes."

And how often do you need to do these 5- to 10-minute bursts of activity?

According to the American College of Cardiology and the American College of Sports Medicine, good health really comes with 30 minutes of activity, at least 3-5 times a week. If you do the math, that means you'll need to fit in six daily sessions of 5 minutes apiece, or three daily bouts of 10 minutes apiece.

"It takes about 5-7 minutes to begin to feel the endorphin rush that comes from exercise, so most people find the 10-minute workout three times a day may actually be more pleasurable than the 5 minutes six times a day," says Shina.
What Types of Exercise Work Best?

Experts say that while almost any fitness activity you enjoy doing is good, if you want to get the most from your 10 minutes of training, choose activities that move several large muscle groups at once.

"Using exercises that engage more than one body part at a time will guarantee getting the biggest bang for the exercise buck," says Shina.

Her clients' favorites include simple movements, such as standing up super-straight, with shoulders rolled back, abdominals tight, and chin up. "The trick is to set a timer for 5 minutes and hold that posture," says Shina.

Shina says your quickie fitness routines can include functional movements such as repeatedly standing up and sitting down in a chair, bending down and picking objects up off the floor, or putting something on a high shelf, taking it down, and putting it back up again, until your five minutes are up. (Think cleaning your closet every day for 5 minutes!)

"You can actually do 60 seconds on each of these movements, and then repeat them -- I call it '60-second circuits' -- and it works great because you're only doing it for a minute, and everybody can do something for just a minute," says Shina.

f you don't mix up your exercises during a single session, vary them from session to session, Massaro suggests.

"Once your body gets used to doing something, you don't get as many benefits from doing it. So either you have to increase the time or intensity or keep changing up the movements to keep your body guessing," he says.

Among Massaro's favorite quickie exercises are basic jumping jacks and squat thrusts, along with walking -- but with a twist.

"To make it into a challenge, try walking in a zigzag pattern, or even walking backwards. It looks a little weird but it definitely challenges your muscles more," he says.

If you are going to do a short workout, Ryan says, make it as intense as you can to get some cardio benefits.

"You need to put some kind of intensity behind whatever activity you're doing if you really want to continue to gain benefits from these short bursts of activity," he says.

So, if you're walking, speed it up. If you're bending and reaching, challenge yourself to do more repetitions in the same time frame.
Getting Motivated to Exercise

While it might seem as if doing just a little exercise won't require much motivation, experts say that isn't so. Because the sessions are so short, it's easy to put them off, or even blow them off, without guilt.

"If you miss an hour of working out with a personal trainer or an hour at the gym, there's a certain amount of guilt attached that can motivate you not to skip out. But when you can skip 5 minutes, of exercise on your own, it doesn't seem like such a big deal. ... So unless you stay motivated, it's easy to get sidetracked away from your goals," says Shina.

To stay focused, Massaro says, keep your eye on the prize: how good you'll feel and how much healthier you will be if you stick with your exercise program.

"Don't think about what you have to do, think about what you will get if you do it. Namely, you'll feel better, you'll look better, your health will be better," he says.

If you still need more motivation, pick an exercise buddy and set up a competition, Shina suggests. "First, each of you buys a gift card to a favorite store. Then, each of you must write down all your fitness activities -- when you did them and for how long. And at the end of the week, compare notes. Whoever did the most for the longest gets to have both gift cards."

Ryan says you can also stay motivated by competing with yourself. "Staring out with short bouts of exercise is a good way to establish the fitness mind-set, but you should continually challenge yourself by making your end goal the ability to work out for 30 minutes at a time, three times a week. That can be a very motivating challenge," he says


Aiight! The summer is here! And you have to be damn near nekkid just to stay cool. Are you working out? If so...what are you doing? If not...why?

hollatchaboi!!!

btw...i made some changes to the 12th Planet. you can now subscribe and the Blog Crew has been updated as well.

phat, phat

Phat Phat, uh
Ain't nothing wrong with big broads
Phat Phat


It's a sure bet
When I stare into your dark browns I get
Overwhelmed, overjoyed, overstep
My bounds, on your touchy subject
Your weight, your shape's not what I date
It's you, my crew don't mind it thick
Every woman ain't a video chick
Or runway model anorexic
I love what I can hold and grab on
So if you burn it off then keep the flab on
We gonna stay gettin our collab on
Girl we gonna stay gettin our collab on
We gonna stay gettin our collab on

Posdnuos from De La Soul (Baby Phat)

I heard this song earlier today and i couldn't get it outta my head. I've always liked De La Soul. This is one of my favorites off the AOI Bionix cd.

For those of you who aren't familiar with the song...this is De La Soul's tribute to the thick sistas. You know...the ones who are not too big but not too small. You know...the ones who has the desire to drop 15 pounds. Those are the sistas who will hit the elliptical machine for 30 mins...then do anutha 30 on the treadmill. She is that sista that is still carrying just a little bit of that baby weight from a few years ago. She wants the bust size but she still wants to be able to get into those jeans. She might even be the one who is hating on Erin, who is a size 4 but complains that she is "too big". LOL

Summer is right around the corner. When it gets hot, you gotta come outta those clothes! Bottom line. LOL. Spring is here for most of us. And I KNOW that we are all headed to the gym b/c I have a hard time finding a parking spot. Sooooo, what are YOU doing to lose, gain, or maintain your weight.

Hollacha boi!

Playing with Pain

I saw the football coming towards me. I could tell that the ball was gonna be very close to the ground. In order to make the catch, I'd have to get my hands between the ground and the ball. Too late! I misjudged it. The ball hit the ground and ricocheted off my hand. Incomplete pass. No big deal. I walked back to the huddle to join the rest of my college teammates. For some reason, I felt a sharp pain in my right hand. It felt like my hand was burning. It felt like I had been stuck with a needle. I looked down and the top half of my pinky finger on my right hand was bent in one direction while the bottom half was going in another direction. Damn! It was dislocated. It looked nasty too. I walked over to the trainer to see if he could "pop" it back into place. No luck. I had to go to the hospital to get it fixed. Damn! Wanna take a guess who threw the ball to me??? Yep. Rezidl! LOL. I'm not saying it was his fault. Actually...it was his fault but it's all good. My finger is still not straight like the rest of my other fingers but it was a freak accident.

I started thinking about it after reading about the freak accident that happened to Denver Broncos wide receiver Brandon Marshall. Marshall was injured as a result of horseplay with family members and a misplaced McDonald's bag. Marshall slipped on the bag and put his right arm through a home entertainment center. He sustained right forearm lacerations to one artery, one vein, one nerve, two tendons and three muscles. He had surgery and will be out of action for 4 months. Are you serious? A McDonald's bag? You got hurt b/c of that? That's a freak accident. I thought mine was strange. I was just trying to catch a routine pass but it hit the ground...bounced off my finger and dislocated it. This dude had to go under the knife b/c of a fast-food bag.

Have you ever been injured playing a sport? Or maybe you've been injured by doing something physical? Pulled a muscle by lifting something? Fallen down a flight of stairs? I wanna hear about your accidents or freak accidents that you've had or have seen.

rhyme time

Each day's another chance to do the things I could've
Done the day before, but I didn't and I known I should've
So I say a prayer for the gone for gooders
Who left this world, then kiss my girl "good mornin', shuga"

Phonte (Little Brother)

Shape Up!

New Years Resolutions

When Jan. 1 rolls around, most people have their New Years Resolutions all mapped out. By the time March rolls around, most resolutions have been forgotten. One of the resolutions that most people have is the desire to exercise more than they did before so that they may lead a more healthier life. Well...March is here! Are you exercising like you said that you would????

Not only is it March but spring is right around the corner. It was 73 degrees here in Atlanta yesterday!!! This weekend we'll get more daylight hours as we spring our clocks forward. So, it's time to get serious about exercising...especially if you made a resolution to do so in January. Personally, my body goes through periods when I HAVE to workout...even harder than I normally do. This comes from my days of playing football in college. This is the time of year that we worked out real hard as we prepared for the upcoming season. So, I'm in the gym every day. We all want to look good for the summer, right?

What's the best time to exercise? Some people swear by a 6 a.m. jog to get their hearts racing and get them psyched up for the day. Others wouldn't dream of breaking a sweat before noon, preferring a walk around the neighborhood after dinner. But is any one time of day the best time to exercise?

The truth is that there's no reliable evidence to suggest that calories are burned more efficiently at certain times of day. But the time of day can influence how you feel when exercising.

The most important thing, experts say, is to choose a time of day you can stick with, so that exercise becomes a habit.

What are you doing? Are you exercising? If so, what do you do? And when do you do it?

Where's The Beef?

WHERE'S THE BEEF???

That was a popular slogan on a commercial when we were kids. It featured a lil old lady who uttered those 3 words and became famous. To this day, I can't even remember what company had the commercial. I just remember that the commercial was very popular and that lil old lady got rich.

Today's question should be...what's in the beef? As you know, there was a recall on beef last week. What you may not know is that Americans already have eaten most of the 143.4 million pounds of beef involved in this week's biggest-ever U.S. meat recall. Yet the U.S. Department of Agriculture says consumers are at little risk -- even if they did eat the meat. Huh? I'm confused. As a person who eats at LEAST one burger a week, I am concerned. I try to watch what I eat. I work out and exercise 3 or 4 times a week (i should do it daily). I'd be lying if I said that this recall doesn't have me concerned about what I'm putting into my body.

The USDA said the risk is low of getting sick because no contaminated or infected beef has been found and because no human illnesses have been linked to the recalled beef. However in last September, twenty-one people in eight states may have fallen ill after eating hamburgers possibly contaminated with E. coli bacteria, according to the Centers for Disease Control and Prevention.

Giving up on hamburgers may become a problem for some of us (like me). It's about to get warm and that means it's time for me to break out the grill. LOL. As we try to be more conscious about what we eat, what should we do? Just become vegans? Ignore the warnings signs? Your thoughts.

12kyle