…that there is a family reunion awaiting you, and you will be more overjoyed than you can now begin to imagine.

On the day you leave your body — what I like to call your Continuation Day — you will be greeted by everyone you have ever loved in any way for any reason…and, standing in front of the group, every person who has been so very dear to you.  It will be a grand and glorious reunion, with joy and laughter and pure wonderment filling every heart and soul!

This has also been experienced by everyone who has ever left here — all those who have gone before you — of course.  So do not grieve for them. They are so very happy!  I’m not sure why you were meant to hear this on this particular day…but I bet you are…

…that great and unexpected good is coming to you now.

You’ve been waiting for a shift in energy, and that shift

has occurred. All you have to do now is get ready to receive

your new-found good. Be on the lookout. It may come

at a time and in a way that you could not have

anticipated or imagined.

Here is my salad tonight:  lemon sole dusted with flour = 225 calories + salad

oh, and some tartare sauce on the side

I think I have it quite figured in terms of where to get 1000 delicious calories from.  Lots of salad.  Lean Protein.  Ice lolly treat.  Simples!

BREAKFAST:

2 slices of wholemeal toast (small slices 42 calories each), 1 teaspoon berolli spread, 1 dairylea triangle

LUNCH:

Omelette – onion, tomato, red pepper, spinach, 2 eggs, 30g cheese, rocket garnish/side – Yummy!

DINNER:

Salmon Salad – salmon fillet, rocket, spinach, tomotoes, cucumber, strawberries, bell pepper – Mmmmmm!

DESSERT:

Fab lolly – 90 Calories! Just for my sweet tooth at the end of the day – keeps me happy

Drinks:

Green/black Tea

Water/Soda water with lime juice

Voilla! around 1000 calories

The thing you can take away from all of this technical jargon is to simply do some longer intervals mixed in with your shorter intense HIIT workouts. I would recommend possibly doing the longer intervals early in the week and shorten the duration but increase the intensity as you get closer to the weekend. This way you can get be sure to improve your VO2 Max with the longer intervals and get the HGH boosting effects of shorter more intense intervals. Both types of intervals will burn calories, so you really can’t lose using this strategy.

Here’s One Way of Setting that Up

Monday: 4 minutes of running alternated with 3 minutes of walking (do this 4-5 times…around 30 minutes)
Tuesday: 2 minutes of running followed by 2 minutes of walking (do this 7-8 times…around 30 minutes)
Wednesday: off
Thursday: 1 minute of running followed by 1 minute of walking (done for 15 minutes followed by 15 minutes of steady state cardio)
Friday: 30 seconds of running followed by 30 seconds of walking (done for 10 minutes followed by 20 minutes of steady state cardio)
Saturday: off
Sunday: off

Note: The term “running” is used loosely. You can do the equivalent on a bicycle, elliptical, stepmill, jump rope, body weight circuit, etc.

to see full article click: http://fitnessblackbook.com/aerobic-exercise/brief-exercise-found-to-be-much-more-effective-for-fit-people/

…that safety is not the thing you should look for in the

future. Joy is what you should look for.

Security and joy may not come in the same package.

They can…but they also cannot.  There is no

guarantee.

If your primary concern is a guarantee of security,

you may never experience the truest joys of life.

This is not a suggestion that you become reckless,

but it is an invitation to at least become daring.

…that there is a solution. There is. But you must keep

going to find it. You cannot stop, you cannot give up.

This is about more than just patience. This is about

more than just persistence. This is about absolute

knowing that God is on your side.

When you know this, you never give up…and the

sense of struggle goes away. You simply keep moving

forward, knowing that in the end all will work out.

And that along the way there will be great insights

and wonderful remembering.

I took to measuring and weighing with my Mum and sister when I was a teenager.  I still have the chart somewhere.  At the time I weiged 7stone 13lbs!  Wow!   On a diet at under 8stone!!!  Seems laughable now.

So anyway, I got to thinking the other day.  I am 46years old now.  And still struggling with my weight.  Still on a diet.  Still measuring and weighing and looking for that ‘quick fix’. But you know, and the point of this post, is that I feel fitter than I ever have in my life.   Part of that is probably due to quiting smoking 5 years ago. After 24 years on the evil week I couldnt possibly have been ‘fit’.  The other reason is exercise.  I have jumped and bounced my way through the Jance Fonda’s, the Rosemary Connelly’s, the wobble it with wilbert aerobics, the step aerobics, the holloywood burn, the fat burning zone and other fad over the last 30 years that you can think of.

Now?  Now I’m into HIIT training and I skip a lot   I can do man push ups and burpees and train till my chest is going to burst.  I feel great!

I’m still overweight tho!!  That’s the point.  If I wasnt exercising the hope to lose weight then I probably wouldnt!  When I’m not dieting I dont exercise much.  Hence why I’m always yo-yoing with my weight.  But through that yo-yo I’ve managed to be 46 years old and fit.  Ok, I could lose 20lbs, and wow, if and when that ever comes off I could be fitter still.  But for now, I’m happy that I’ve had a weight problem as its kept me fit.

…that the goodness in your life does not come to you

from someone else. When you see this, you will be free.

There is no reason and no need to “play up” to another,

or to try to remain in their good graces. Remain in your

own, by not betraying yourself. Simply speak your truth,

with gentleness and love.

And have courage, for what you seek is not outside of

you. It is not a gift from another person. It is yours – to

give, not to acquire. Let no one, therefore, hold you

hostage. Not your partner, not your boss, not your

family…and certainly not your God.

You know right now exactly why you received this

message today.

By: Isabel De Los Rios

1.  There is no one diet that is “the best” or will work for everyone.

Use your own body as your guide and let your results be your indicator of whether or not you’re doing what’s best for you. Always pay attention to what your body tells you, NOT what somebody else is doing.

2.  The best way to measure your fat loss is by using a mirror!

No matter what the scale says, how you look and feel is always more important than numbers.  You can reconfirm your progress by taking body measurements and taking pictures, but if you look good…you look good and it doesn’t matter what the scale says.

3.  Omega 3’s are an absolute must for fat loss.

Make salmon, sardines, flaxseeds, walnuts and a high quality Omega 3 supplement a part of your daily meal plans.  The difference with and without them is incredible!

4.  You must be moving your bowels regularly in order to see your body lose fat (2 – 3 times per day, preferably 3).

If you’re not, sip on water with lemon and a pinch of cayenne pepper all through the day until you have reached 2-3 bowel movements per day.  You can not eliminate bad fat if your body is holding on to all that sludge in your intestines.

5.  You absolutely cannot out exercise bad nutrition.

Your workouts are 20-30% of the fat loss equation and nutrition is 70-80%.  If you’re exercising regularly and not seeing fat loss results, you must make an adjustment to your nutrition.

6.  Cheat days (or an off day) are absolutely essential to the fat loss equation.

Take one day out of the week and eat whatever you like but without gorging yourself.  It will not only give you a metabolism boost but it is a great mental break when following a fat loss meal plan.

7.  If you are eating wholesome, un-processed foods, you can eat massive quantities all day and still lose fat and get lean.

If your day is filled with natural proteins, fruits, vegetables, raw nuts and healthy oils, you’ll never have to count a single calorie ever again.

8.  Fat loss is not only about what you eat and how you train but also about the thoughts you have each day.

Stop your pessimistic talk and outlook and start to see things on the bright side and your success will be much faster.

9.  Working out is not just about the exercises you do at the gym.

The leanest and most fit people lead active lifestyles…play with their kids, take dogs for a walk, keep busy around the house.  How do you spend your day?

10.  Finding a support system, group or partner almost doubles the rate at which you will see fat loss results (and maintain them).

Find and establish your own support system (spouse, co-worker, online group) and let them know EXACTLY (be specific) what your goals are.