Knock Your Goals Down One At A Time - Personal Training in Marin

Goals give you something to strive for and work toward. Without your goals, it?s easy to just let the status quo stand and do nothing to improve your lot in life. What is it you really want? And how badly do you want it? Make your decision clear and concise.

Whether goals are related to health, fitness, education, work or something entirely different, setting them is important. Just writing yours down, however, isn?t enough to ensure your goals will be achieved. You need strategies in place and a very high level of implementation. It?s also important to set deadlines along the way to push yourself to do what it takes to smash your goals.

So, how should you go about setting strategies and deadlines for the goals you want to achieve? Here are some tips that can help you create solid applications while promoting your ability to enjoy success:

• Set your goals in reverse ? Yes, that?s right! Begin at the end, the end date that is. For every short and long-term goal you have, examine the realistic time frame involved in seeing realization of the goal and set a date to match. This turns the quest to achieve your goals into a doable prospect that has real deadlines attached.
• Set mini-deadlines along the way ? Let?s say you have it down that you want to lose 50 pounds in a year. How To Lose 50lbs.Of Fat. While that?s a lofty goal, it?s totally doable and it?s a healthy choice to make. ?That year-long goal, however, can present some hurdles. After all, you might try to ?slack? during the first six months and then make unhealthy choices to tackle the goal during the last six months. Instead of just setting the single deadline, set several and chuck it out into pieces. Have a weight loss goal in mind for each month along the way. The mini-deadlines will help you focus on smaller, more achievable goals while ensuring you don?t lose sight of the big picture.
• Have a reward system in place ? Meeting a goal is a very big deal. That in and of itself is a reward, but having other incentives attached to the process can be quite useful, too. Going with the weight loss scenario, consider attaching small rewards that kick in for every mini-deadline milestone set. Maybe it?s buying those pants or skinny jeans you?ve been eyeing up. Whatever motivates you, use it!? Try to avoid using food as a reward though! Focus on creating a better you and doing something good for yourself.
• Get help along the way ? If goals were easy to achieve, they wouldn?t be goals. Sometimes, in fact, it?s necessary to get a little help along the way. If weight loss and/or fitness are on your goal sheet, consult with an expert. A trainer can help you set goals that make sense for you while giving you the right formula to follow to kick start the process. A good coach can pay dividends and help you knock your goals down quickly.
• Don?t try to achieve all your goals at one time. It?s impossible to stay focused when you are being pulled in so many different directions. Have you ever been so distracted that you found yourself not accomplishing anything you set out to do? Keep applying the ?chunking? process which will keep you focused and on task. You want to be able to continually mark steps and goals off your list. FREE Fitness Coaching Session

About the Author
Marin health and fitness expert, John Spongberg is the founder of Personal Training in Marin as well as an accomplished author, speaker and life coach. He is dedicated to helping people reach their optimum level of fitness, health and body satisfaction through a unique, comprehensive whole-person approach, customized to each client.

Mr. Spongberg creates a successful experience for individuals who are ready to take the next step to, once and for all, achieve the extraordinary health, vitality and body they?ve long been dreaming of. Your satisfaction is personally guaranteed 100% or your money back!

If you?re ready, you can reach Mr. Spongberg at (415) 785-4826 or visit his website at www.PersonalTrainingInMarin.com where you can download your free copy of his special health and fitness report, The Truth About Losing Weight

Source: http://personaltraininginmarin.com/knock-your-goals-down-one-at-a-time.html

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Clinton bids staff goodbye (CNN)

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NASA marks 10 years since loss of Columbia, crew

Evelyn Husband-Thompson, left, widow of Colonel Rick Husband, space shuttle Columbia commander, speaks at a remembrance ceremony on the 10th anniversary of the loss of space shuttle Columbia crew at the Kennedy Space Center Visitor Complex, Friday, Feb. 1, 2013, in Cape Canaveral, Fla. On the memorial, in upper left of photo, is the name of her late husband and the other astronauts that lost their lives in the accident.(AP Photo/John Raoux)

Evelyn Husband-Thompson, left, widow of Colonel Rick Husband, space shuttle Columbia commander, speaks at a remembrance ceremony on the 10th anniversary of the loss of space shuttle Columbia crew at the Kennedy Space Center Visitor Complex, Friday, Feb. 1, 2013, in Cape Canaveral, Fla. On the memorial, in upper left of photo, is the name of her late husband and the other astronauts that lost their lives in the accident.(AP Photo/John Raoux)

FILE - This photo provided by NASA in June 2003 shows STS-107 crew members,from the left (bottom row), wearing red shirts to signify their shift?s color, are astronauts Kalpana Chawla, mission specialist; Rick D. Husband, mission commander; Laurel B. Clark, mission specialist; and Ilan Ramon, payload specialist. From the left (top row), wearing blue shirts, are astronauts David M. Brown, mission specialist; William C. McCool, pilot; and Michael P. Anderson, payload commander. The astronauts were killed on Feb. 1, 2003, in the final minutes of their 16-day scientific research mission aboard Columbia. Altogether, 12 children lost a parent aboard Columbia. The youngest is now 15, the oldest 32. (AP Photo/NASA, File)

A wreath placed at the Space Mirror Memorial is seen during a remembrance ceremony on the 10th anniversary of the loss of space shuttle Columbia crew at the Kennedy Space Center Visitor Complex, Friday, Feb. 1, 2013, in Cape Canaveral, Fla. Ten years ago, the space shuttle Columbia and its seven astronauts were lost. They were returning from a 16-day mission and were just 16 minutes from home when the shuttle disintegrated on Feb. 1, 2003. (AP Photo/John Raoux)

Sandra Anderson, left, widow of astronaut Michael P.Anderson, and Evelyn Husband-Thompson, widow of Colonel Rick Husband, space shuttle Columbia commander, embrace in front of a memorial wreath during a remembrance ceremony on the 10th anniversary of the loss of space shuttle Columbia crew at the Kennedy Space Center Visitor Complex, Friday, Feb. 1, 2013, in Cape Canaveral, Fla. (AP Photo/John Raoux)

Evelyn Husband-Thompson, left, widow of Colonel Rick Husband, space shuttle Columbia commander, speaks at a remembrance ceremony on the 10th anniversary of the loss of space shuttle Columbia crew at the Kennedy Space Center Visitor Complex, Friday, Feb. 1, 2013, in Cape Canaveral, Fla. To her right is NASA Kennedy Space Center director, Bob Cabana and NASA Human Exploration and Operations associate administrator, William Gerstenmaier. (AP Photo/John Raoux)

CAPE CANAVERAL, Fla. (AP) ? Schoolchildren joined NASA managers and relatives of the lost crew of space shuttle Columbia on Friday to mark the 10th anniversary of the tragedy and remember the seven astronauts who died.

More than 300 people gathered at Kennedy Space Center for the outdoor ceremony, just a few miles from where Columbia was supposed to land on Feb. 1, 2003, following a 16-day science mission. It never made it, bursting apart in the sky over Texas, just 16 minutes from home.

Representing the families of the Columbia seven, the widow of commander Rick Husband told the hushed audience that the accident was so unexpected and the shock so intense, "that even tears were not freely able to fall."

"They would come in the weeks, months and years to follow in waves and in buckets," said Evelyn Husband Thompson.

She assured everyone, though, that healing is possible and that blessings can arise from hardships. She attended the ceremony with her two children, her second husband and Sandra Anderson, widow of Columbia astronaut Michael Anderson.

"God bless the families of STS-107," said Thompson, referring to the mission designation for Columbia's last mission. "May our broken hearts continue to heal and may beauty continue to replace the ashes."

A pair of songs added to the emotion of the day. The young nephew of a NASA worker performed a song he wrote, "16 Minutes from Home," on the keyboard, along with a vocalist. And Grammy award-winning BeBe Winans, an R&B and gospel singer, performed "Ultimate Sacrifice," which he wrote for soldiers serving overseas.

As it turns out, Anderson had taken a CD of Winans' music into orbit with him. It was recovered in the debris that rained down on East Texas that fateful morning. Winans did not know that until it was mentioned at Friday's ceremony.

"I honor you today, I really do honor the families and those who have given the ultimate sacrifice," he added. Some in the crowd wiped away tears as he sang.

Also present were 44 students from Israel, the homeland of Columbia astronaut Ilan Ramon. He was Israel's first astronaut.

The teenagers were proud to note that they go to the same school as Ramon once did. They wore white sweat shirts with an emblem of their nation's first spaceman and the religious items he took into orbit.

"He represented Israel in the best way possible, so I think it's an honor for us to be here," said Eden Mordechai, 15.

The other Columbia crew members were co-pilot William McCool, Kalpana Chawla, Dr. Laurel Clark and Dr. David Brown.

NASA's human exploration chief, Bill Gerstenmaier, said no single person or event caused the Columbia disaster. Rather, "a series of technical and cultural missteps" were to blame, dating back to the first shuttle launch in 1981 when fuel-tank foam insulation started coming off and doing damage.

A chunk of foam punched a hole in Columbia's left wing during liftoff, leading to the catastrophic re-entry.

The astronaut who led the charge back to shuttle flight two years later, Eileen Collins, stressed that the 30-year shuttle program had its share of successes along the way and achieved its ultimate goal, building the International Space Station. The shuttles were retired in 2011.

"We still miss you," Collins said of the Columbia seven. "How can we ever thank you for your contributions to the great journey of human discovery."

The hourlong ceremony was held in front of the huge black granite monument bearing the names of all 24 astronauts who have died in the line of NASA duty. The three-man crew of Apollo 1 died in the Jan. 27, 1967, launch pad fire. The Challenger seven were killed Jan. 28, 1986, during liftoff. Husband and his crew honored them during their own flight, just four days before dying themselves.

On Friday, the names of each of the dead were read aloud. Afterward, mourners placed carnations and roses on the grating in front of the mirror-faced monument.

"I felt compelled to be here to memorialize those who were a big part of my life," said David Nieds, 39, a grocery store manager who got up early to drive from Fort Lauderdale with his mother and 16-year-old nephew.

He attended dozens of launches. Some people like sports, he explained, while he follows the space program.

Memorial services also were held at Arlington National Cemetery, where three of the Columbia crew are buried; in East Texas, where the shuttle wreckage fell; and in Israel.

"Space exploration and the sacrifice these pioneers made benefits us all," President Barack Obama said in a statement. "Today, we honor their lives and recommit ourselves to living up to their shining example."

___

Online:

NASA: http://www.nasa.gov

Associated Press

Source: http://hosted2.ap.org/APDEFAULT/3d281c11a96b4ad082fe88aa0db04305/Article_2013-02-01-Columbia%20Anniversary/id-dc2b2d83976d42e484cbf50c659472e1

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Successfully Repair Your Credit By Following These Tips |

There are a lot of ways to damage your credit score, from falling for a credit card scam to just being unlucky with the recent economy. There are some things you can do to turn your credit around.

You will repair your credit score by paying off your outstanding debts first. Not paying on outstanding balances and allowing them to continue to grow will only make things worse and cost you more in the long run.

Visiting a credit counselor is a good way to get your credit under control. Credit counseling agencies can help you reduce your debt, and guide you to live within your means. Be prepared to give money to people you owe and not incur any more debt.

One of easiest ways to keep your credit score high is to simply pay your monthly bills on time. Sign up for payment reminders to make sure you remember to make payments. There are several options that you can choose from. Set it up using your online banking account and have emails sent to yourself. Another way is to use text messages to remind you of a certain payment you need to make.

When you are trying to clear up your credit contact your credit companies. This prevents you from sinking further into debt or further damaging your credit score. One way to tackle this problem is to call them and ask if you can have the due date or monthly charge amount changed.

If you are doing hardcore credit improvement, you need to scrutinize your report for negative entries. You could find mistakes in dates and other factors which can cause the whole item to be removed from the report.

Savings Accounts

Keep your checking and savings accounts active and in good standing. These accounts work in your favor as they show financial income and outgoings, that any overdraft is protected and that you regularly attend to all your accounts. People with good credit have checking and savings accounts in good order without overdrafts and bad checks. This is a basic requirement that all creditors desire.

Use honesty with the collection agencies and try to work with them to find a repayment solution. Spell out what you are able to pay, and in what time frame. Keep in mind that negotiation is always possible.

Credit Score

Before agreeing on settling a debt, find out how if the process will raise or lower your credit score. Some debt settlement methods can hurt your credit even more, and you should be sure of how it will affect you. Creditors are only trying to get the money that you owe them and could care less how that hurts your credit score.

If your credit is not perfect, getting a mortgage can be tricky. If you do have poor credit, try to get a FHA loan because there is a guarantee that it will be given to you. FHA loans can even work when someone lacks the funds for down payment or closing costs.

You may get into the situation that you have multiple debts and you just don?t have enough money to pay them all. To make sure everyone gets a share, spread out your money distribution. Regardless of whether you are making the minimum payments or a little more, getting some money will keep your creditors at bay and may stop them from calling collection agencies.

If credit restoration is your goal, create a plan and stick with it. You can?t just make up a plan and not change how you spend your money. Only buy the things that are absolutely necessary. Before you open your wallet ask the questions ?do I need this?? and ?can I afford this?? If the answer is no to either, put it back on the shelf.

Installment Account

If you make a decent income, consider an installment account when you want to give your credit score a boost. When opening an installment account, you need to make a monthly payment, so get something you can afford. If you use these accounts, your score will go up rapidly.

If you want to increase your credit score, apply for a new loan and pay the balance off quickly. This way, you show that you know how to handle money and that you?re committed to doing it properly.

Learn all you can about consolidation; it might help you to repair your credit. Many times, consolidation is one of the best and fastest ways you can bring down your debt and improve your credit. You will only have to make one payment when you consolidate your debts, since they will all be combined into one account. You need to learn as much as you can about rolling all your debt into one so you can see if it is the right thing for you to do.

Fixing your damaged credit may seem like an overwhelming task in the beginning, but with a bit of work and a bit of guidance, you can turn things around and get your credit back on track. Apply the knowledge from this article in order to assist you in repairing your credit score.

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Source: http://www.jgvfinance.com/credit/successfully-repair-your-credit-by-following-these-tips/

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Imprisoned Pussy Riot member hospitalized

FILE - In this Aug. 17, 2012 file photo, Feminist punk group Pussy Riot member Nadezhda Tolokonnikova sits in a glass enclosure at a court in Moscow, Russia. Federal Prison Service spokeswoman Kristina Belousova said Friday, Feb. 1, 2013 that Tolokonnikova is in a prison hospital in the province of Mordovia in western Russia, the site of her prison colony. Belousova refused to specify Tolokonnikova's illness or comment on her condition, saying only that she has "nothing serious." (AP Photo/Misha Japaridze, File)

FILE - In this Aug. 17, 2012 file photo, Feminist punk group Pussy Riot member Nadezhda Tolokonnikova sits in a glass enclosure at a court in Moscow, Russia. Federal Prison Service spokeswoman Kristina Belousova said Friday, Feb. 1, 2013 that Tolokonnikova is in a prison hospital in the province of Mordovia in western Russia, the site of her prison colony. Belousova refused to specify Tolokonnikova's illness or comment on her condition, saying only that she has "nothing serious." (AP Photo/Misha Japaridze, File)

MOSCOW (AP) ? A jailed member of the Pussy Riot feminist punk band has been hospitalized for a full medical check-up after complaining of headaches and suffering from overwork at a prison colony known for its tough conditions, her lawyer and a fellow band member said Friday.

Nadezhda Tolokonnikova has suffered from headaches since last spring and her condition has worsened since October when she was sent to a prison colony to serve her two-year sentence for the band's irreverent protest against President Vladimir Putin in Moscow's main cathedral, her lawyer Irina Khrunova said.

She sent a request to prison authorities in December to admit Tolokonnikova in order to perform a detailed medical check, and she was hospitalized on Jan. 24, the lawyer said.

Yekaterina Samutsevich, a band member who also was sentenced to two years in August but later released on appeal, added that Tolokonnikova feels exhausted after working long hours with little sleep.

"They don't allow her to have any rest; she works nearly round the clock," Samutsevich told independent Rain TV on Friday. "She said she feels tired, extremely tired."

In an interview published last week in the independent Novaya Gazeta newspaper, Tolokonnikova stoically described harsh prison conditions, saying she doesn't expect any leniency from authorities.

Tolokonnikova, who works at a sewing machine like most female prisoners in Russia's prison colonies, told the paper that she has had her fingers punctured by the needle but has picked up speed and experience and can now meet her quota of making lining for 320 jackets a day. Like other prisoners, she bathes once a week and uses cold water to wash the rest of the week.

Pyotr Verzilov, Tolokonnikova's husband told The Associated Press on Friday that "obviously, the conditions aren't that great, but her lawyer's dealing with it."

Federal Prison Service spokeswoman Kristina Belousova confirmed Tolokonnikova is in a hospital at her prison colony in Mordovia in western Russia, but declined to give other details.

Tolokonnikova, Samutsevich and the third band member, Maria Alekhina, were found guilty of hooliganism motivated by religious hatred in August after they raucously prayed to the Virgin Mary for the deliverance from Putin at Christ the Savior Cathedral. Samutsevich was freed in October, but the two others were sent to prison colonies. The verdict has drawn global outrage, highlighting Russia's intolerance of dissent.

Alekhina, who is serving her sentence at another prison colony in the Ural Mountains Perm region, had her appeal rejected by a local court last month.

______

Max Seddon contributed to this report.

Associated Press

Source: http://hosted2.ap.org/APDEFAULT/4e67281c3f754d0696fbfdee0f3f1469/Article_2013-02-01-Russia-Pussy%20Riot/id-d0761c36bbc349ac816df4427353a00d

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Arctic CSI: Cyclone Absolved in Record Sea Ice Melt

The scene of the crime: The Arctic.

The suspect: The Great Arctic Cyclone of August 2012.

The victim: The Arctic sea ice, which melted to a record low area last year.

"The Great Arctic Cyclone of August 2012" arose in Siberia on Aug. 2 and crossed the Arctic Ocean to Canada, lasting an unusually long 13 days. The cyclone hit a pressure minimum of 966 millibars on Aug. 6, the lowest ever recorded for an Arctic storm. The stronger the pressure gradient, or difference in pressure, the stronger the winds associated with a storm.

Since the storm, which was equal in strength to a hurricane, tore across the Arctic, scientists have wondered whether its winds and waves were a guilty party in the disappearing Arctic sea ice.

Guilty or not guilty?

To solve the mystery, climate scientists from the University of Washington performed the equivalent of a forensic exam: They ran a computer simulation of last summer's weather and compared it against a second scenario that was identical, except that there was no cyclone.

"The storm was enormous," study co-author Axel Schweiger, a polar scientist in the university's Applied Physics Laboratory, said in a statement. "The impact on the ice was immediately obvious, but the question was whether the ice that went away during the storm would have melted anyway because it was thin to begin with."

Though the storm had a huge impact on sea ice while it passed, within two weeks, the effect diminished, lead author Jinlun Zhang, also a scientist in the university's Applied Physics Laboratory, said in the statement.

The final verdict? Not guilty

The scientists conclude the cyclone reduced the final September ice extent by almost 60,000 square miles (150,000 square kilometers), an additional 5 percent. However, they point out that 2012's record loss was 18 percent greater than the previous low, set in 2007. [Video: Powerful Arctic Cyclone Wreaks Havoc on Sea Ice]

"Thus without the storm, 2012 would still have produced a record minimum," the authors report in their study, which appears online this week in the journal Geophysical Research Letters.

Warmed from below

The research also revealed an unusual mechanism for the cyclone-related melting. A study published Dec. 15, 2012, in the same journal focused on winds breaking up the ice or driving ice floes into areas of warmer water.

But the University of Washington team found that during the storm, the ice melted largely from warm ocean water churned up by the passing storm. Melting quadrupled during the storm, and the rate of ice loss doubled, the study found.

In the Arctic summer, ocean water becomes stratified from melting ice, according to a statement from the university. A layer of ice-cold fresh watersits just beneath the sea ice. But about 65 feet (20 meters) below the surface, there is a layer of denser, saltier water that has been gradually warmed by the sun's rays.

When the cyclone swept over the drifting ice floes, underside ridges churned up the water, bringing sun-warmed seawater to the ice's bottom edge and causing it to melt, the study suggests.

Reach Becky Oskin at boskin@techmedianetwork.com. Follow her on Twitter @beckyoskin. Follow OurAmazingPlanet on Twitter?@OAPlanet. We're also on?Facebook?and Google+.

Copyright 2013 OurAmazingPlanet, a TechMediaNetwork company. All rights reserved. This material may not be published, broadcast, rewritten or redistributed.

Source: http://news.yahoo.com/arctic-csi-cyclone-absolved-record-sea-ice-melt-183425183.html

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Mice Have 'Massage Neurons'

In mice, a particular type of neuron responds specifically to gentle touch. Stroking skin produces a pleasurable sensation in many mammals, including humans, but until now, it was unclear which neurons detected that stimulus

By Thea Cunningham and Nature magazine

PURRFECT: Why do hairy mammals like being stroked? Scientists think that the answer lies in a particular group of neurons which respond to gentle stroking in mice. Nature Video learns more with a little help from some furry friends: LOL cats. Image: Flickr/Gustaaf Prins

Picture the expression on your cat?s face when you stroke it. What makes it so happy? The answer lies in a particular type of sensory neuron that responds to pleasant stroking, say scientists at the California Institute of Technology in Pasadena. The neurons, identified in mice, are similar to certain human neurons, which could explain why we enjoy a massage too.?

Stroking skin produces a pleasurable sensation in many mammals, including humans, but until now, it was unclear which neurons detected that stimulus. It is easier to measure responses to pain than to pleasure, so neuroscientists have in general focused their attention on noxious stimulation.

The gentle touch
Writing in this week's Nature, the Caltech team shows that, in mice, a particular type of neuron, identified by molecular markers, responds specifically to stroking. The researchers used a custom-designed brush to pinch, poke or stroke mice on their hind limbs, as seen in the video above, and identified the responding neurons by imaging spots of fluorescence that represent the increase in calcium that occurs when a neuron fires. Another type was identified that was activated by the uncomfortable pinch stimulus but not by stroking.

The team carried out behavioral experiments to confirm that their mice enjoy the sensation produced by a gentle but firm stroke. The animals were genetically engineered in such a way that the 'stroking' neurons could be activated by a drug injection, and in further behavioral tests for 'place preference', the mice showed a preference for the special chamber within their experimental set-up in which the injection had been given.

Activating these neurons also helped to alleviate anxiety symptoms, which might explain why animals enjoy being groomed. Although humans are not as furry as mice, the sensory structures in the stroking neurons in mice resemble those on neurons found in at least parts of our skin (though not on hairless parts, such as the palms of the hands), suggesting that we might respond to stroking using a similar mechanism.

It?s too early to tell whether the results have any therapeutic potential but, with more work, a drug to please our pets is not unthinkable, says neuroscientist David Anderson, head of the Caltech team.

?Imagine smearing something on their skin that makes them feel like they're being stroked and petted even when you're away at work! ?It might make your pets feel better and make you feel less guilty for leaving them home alone,? he says.

This article is reproduced with permission from the magazine Nature. The article was first published on January 20, 2013.

Source: http://rss.sciam.com/click.phdo?i=6475b49ef2386a61b30b97738647acda

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