The air is cool and crisp. The leaves are turning incredible colors, like burnt orange, bright red and golden yellow. Autumn is almost here and you can feel the seasonal change approaching. But before you feel like you want to hibernate for the winter, take advantage of this wonderful time of year to renew your exercise goals, establish a new routine and start creating good habits for the upcoming winter.

With shorter amounts of daylight and cooler temperatures, finding new ways to stay fit might be in order. Here are 12 great Fall fitness ideas for you and your family:

1. Fall is a great time for a walk in the woods. Gather leaves of all shapes and sizes and when you're done making a collage, frame it, and display it on your mantel.
   
   
2. Venture out for a walk to the city park.
   
   
3. If it's too chilly, rainy, or too dark, walk in your local mall.
   
   
4. Go for a hike together as a family.
   
   
5. Bundle up and visit your local beach and go for a walk. Collect shells, play frisbee.
   
   
6. Football season is here so gather up some family and friends for a game of catch or touch football.
   
   
7. Buy a new exercise video or dvd. Use it as a backup when it's too cold to exercise outdoors.
   
   
8. Join the YMCA or a local gym. Take advantage of indoor exercise equipment, group exercise classes. Try something new like pilates or yoga.
   
   
9. Rake leaves. Raking leaves for 30 minutes burns about 100 calories. Make a big pile and let your kids jump in them. Better yet, you jump in them. Then you'll have to re-rake them up, and will burn a few more calories!
   
   
10. Plant fall bulbs in your flower garden.
    
    
11. Visit your local pumpkin patch and walk the entire patch looking for the best pumpkin.
    
    
12. Visit a local corn maze and find your way from the entrance to the exit (tip: getting lost burns more calories and leads to more fun!).

Vitamin D, the "sunshine vitamin," is made in the body when the rays of the sun are absorbed by the skin. Health care professionals and nutrition research scientists have known for years that it's needed for the regulation of calcium and phosphorus to help build and maintain strong bones. But recent research indicates vitamin D may do much more than that.

In fact, in honor of American Heart Month, it's important to know that adequate intake of vitamin D may actually reduce the risk of heart disease.

That's good news given the fact that heart disease remains the leading cause of death in the United States. The most common form of heart disease in the United States is coronary heart disease, which often presents itself as a heart attack. In 2008, an estimated 770,000 Americans suffered a heart attack for the first time, and about 430,000 had a recurrent attack. About every 26 seconds, someone living in the United States will suffer a heart attack, and about one person every minute will die from one.

So what's the connection between vitamin D and heart health? Well, for one, studies indicate that vitamin D deficiency is associated with increased cardiovascular risk, above and beyond established cardiovascular risk factors such as blood cholesterol and blood pressure. In a study of 1,739 Framingham Heart Study participants (whose average age was 59), researchers found that those with blood levels of vitamin D below 15 nanograms per milliliter (ng/mL) had twice the risk of suffering a cardiovascular event such as a heart attack, heart failure, or stroke in the next five years compared with those who showed higher levels of vitamin D.

When researchers adjusted for traditional cardiovascular risk factors such as high cholesterol, diabetes, and high blood pressure, the risk remained significant, with a 62% increased risk of a cardiovascular event in study subjects with low levels of vitamin D compared with those showing higher levels. Study participants had no prior cardiovascular disease and were tested for vitamin D status and then followed for an average of 5.4 years. Overall, 28% of individuals had levels of vitamin D below 15 ng/mL, and 9% had levels below 10 ng/mL. Although levels above 30 ng/mL are considered appropriate for bone metabolism, only 10% of the study subjects had levels in this range.

In a 10-year follow-up study in 18,225 men over the age of 40, those with a low vitamin D level not only had more than double the risk of a heart attack, they appeared more likely to die from the attack. Research studies such as these suggest that vitamin D is important for blood vessel health and controlling blood pressure.

The current daily recommended dietary intake of vitamin D is 200 IU for everyone up to age 50, then 400 IU up to age 70, and 600 IU for those 70 and older. However, according to nutrition experts, that may not be enough. Although how much is enough is still being debated, we may actually need three to four times more than what we get. Especially if you get very little sun exposure, use sunscreen when you are exposed to the sun, are elderly, or have a dark skin complexion. While 10–15 minutes a day of sun exposure can boost vitamin D levels in the body, very few foods in nature contain vitamin D. Fish (such as salmon, tuna, and mackerel) and cod liver oil are among the best sources (3 ounces provide about 200 IU). Small amounts of vitamin D also are found in beef liver, cheese, and egg yolks, but these foods also are high in fat and cholesterol. Fortified foods provide most of the vitamin D in the American diet. For example, almost all of the U.S. milk supply is fortified with 100 IU per cup. To play it safe, supplement your dietary intake with a daily multivitamin/multimineral supplement with plenty of vitamin D. Look for a comprehensive formula with at least 400 IU to 800 IU of vitamin D per serving.

And remember, a healthy lifestyle that includes and promotes modest weight loss, healthful food choices and regular physical activity are your best weapons for fighting off heart disease:

• If overweight, a weight loss of 5–10% of your body weight can lead to significant improvements in cardiovascular disease risk factors such as high blood cholesterol, high blood pressure, and high blood sugar.
• Choose lean meats and poultry without skin and prepare them without added saturated and trans fats.
• Select fat-free, 1% fat, or low-fat dairy products.
• Limit your consumption of foods containing partially hydrogenated vegetable oils to reduce trans fats in your diet.
• Cut back on foods high in dietary cholesterol. Aim to eat less than 300 mg of cholesterol each day.
• Reduce your intake of beverages and foods with added sugars.
• Choose and prepare foods with little or no salt. Aim to eat less than 2,300 mg of sodium per day (or less than 1,500 mg if you are in a higher risk group for high blood pressure).
• If you drink alcohol, do so in moderation. That means no more than one drink per day if you're a woman and two drinks per day if you're a man.
• Engage in at least 30 minutes of moderate-type activity (e.g. brisk walking) on most days of the week.

Creating a Healthy Environment for Eating

• Make the creation of meals a family affair. Even young children can participate in simple meal preparation (i.e., washing fresh vegetables, stirring the soup, and setting the table).
• Sit down and eat as a family together at least one meal a day. Share your day so that the meal lasts 30 minutes or more.  
• Don't be too restrictive. Studies show that preschoolers with parents who are most restrictive with treats are the ones that ate the most sweets and snacks when given the opportunity. Teach moderation and balance.
• Limit the frequency of fast-food meals to no more than once a week. (Not at all would be ideal). 
• Have healthy foods available for children to select from. Fresh fruit, vegetables like baby carrots, and low-fat yogurt are great examples.
• Don't use food or a lack of food for rewards and or punishments. For example, don't make threats like "no dessert unless you clean up your room".
• Don't force your child to eat if he or she is not hungry. However, if your child shows consistent signs of not eating, or obsession with their body image, consult a healthcare professional.

Creating an Active Environment

• Limit TV time. Research indicates a direct relationship between the hours of TV watched and childhood obesity. Not only is it a low-calorie-burning activity, but what children see on TV (ads for fast food, sugar coated cereal and other unhealthy food choices) influences what they eat and drink-even children as young as 2 years old. Encourage other activities besides TV, computers, and video games.
• Make time each week for a family outing that involves physical activity, such as a walk to the library or playing at the park.
• Encourage your children to play outside, ride a bike, play basketball with friends.
• Include children in active chores, such as washing the car or walking the dog.
• Enroll your child in a structured activity like gymnastics, tennis, martial arts, soccer, etc.

Making changes can have its challenges, especially today when families are juggling busy schedules, time, finances, and other daily stressors. But if you work together and support one another, your chance of success will be much greater. Eventually, new healthy choices or activities will become established healthy habits, and you will be well on your way to helping you and your children maintain a healthy weight and better health for the entire family.

Mothers are the world's best jugglers—arranging family schedules from soccer to band practice to doctor's appointments, planning meals, and dealing with money issues, child care and work—they seem to do it all. There is a price to pay, however—the evidence is mounting that women today are experiencing more stress at every stage of life than ever before.

With all that responsibility, many moms are left feeling tired and stressed out. That stress contributes to poor sleep habits, which in turn can contribute to emotional issues, job issues, and weight gain. So, in honor of Mother's Day this month, it's a good time for moms to recognize the importance of addressing stress and learning to manage it in healthy ways.

Healthy Ways to Manage Stress

While motherhood has its challenges, the rewards definitely make it worthwhile—right, Moms? Think of those adorable Mother's Day cards or the very special breakfast in bed served by your 8-year-old; who wouldn't sign up for this? So be the best mom you can be by finding healthful ways to deal with whatever stresses you have in your life.

1) Identify the stressors in your life. These may be marital problems, conflicts at work, family illnesses, or just the day-to-day schedule you keep. Once you've identified the primary causes of stress, you can begin to figure out how to either change your stressors or learn to manage them better.

2) Schedule personal relaxation time. Setting aside a few minutes a day just to breathe—or collect and organize your thoughts—can work wonders. Start small. Schedule 10 minutes a day to do nothing but sit and breathe. Deep breathing can help bring your heart rate and breathing back to normal so you can clear your mind. Once you've accomplished that on a regular basis, consider taking up yoga or meditation.

3) Good nutrition through healthful food choices plays a crucial role in your ability to withstand times of extra stress. Carbohydrates, proteins, fats, vitamins, and minerals are all important for energy, mental concentration, and emotional stability. In addition to affecting digestion and your immune system, stress may increase your body's need for certain nutrients, so you may need an extra healthful diet to stay focused, alert, and energetic—and to ward off colds and flu. So choose a variety of foods and be sure to eat complex carbohydrates from whole-grain breads and cereals, beans and legumes, and fresh fruits and vegetables; lean protein from fish, chicken, soy, and nonfat or low-fat dairy products; and select heart-healthy omega-3 fats from fish, avocados, nuts, olives, and seeds. Cut back on junk foods, sodas, alcohol, and caffeinated beverages.

4) Get some extra sleep. Sleep deprivation not only contributes to weight gain and feelings of fatigue, it also can contribute to medical expenses, sick days, and accidents. When you sleep well, you wake up feeling refreshed, alert, and ready to face your daily challenges. To help you get a better night's sleep, try to maintain a regular bedtime and wake-time schedule, even on the weekends; establish a regular, relaxing bedtime routine; create a sleep-conducive environment (dark, quiet, and comfortable); and try not to eat meals, drink alcohol or caffeinated beverages, or exercise within a few hours of bedtime.

5) Boost your activity. Exercise not only can help reduce anxiety and increase productivity, which can help you handle stress better, it also helps control your appetite and burn calories, which can help you maintain a healthy weight.

6) Supplement your diet. Not enough time to shop for—or prepare—a healthy meal? When you're confronted with days like that, feel free to drink a healthful and convenient meal-replacement beverage or munch on a nutritious meal bar. Fill in nutritional gaps with a well-balanced, high-quality multivitamin/multimineral supplement and a high-quality fish oil supplement rich in omega-3 fatty acids such as DHA and EPA. For digestive health, take a probiotic supplement to help maintain healthy intestinal microflora, and for additional stress relief, try botanical ingredients such as L-theanine from green tea and ashwaganda. And finally, if getting to sleep remains a challenge, occasionally try herbal ingredients such as valerian, which can help you maintain a calm state and promote restful sleep.

We all know that being a mom takes an extraordinary amount of patience, love, and discipline. That's what makes moms so special! But juggling family, finances, and work commitments can really be stressful, so remember this Mother's Day to keep things in perspective: prioritize wherever you can, delegate responsibilities, eat right, stay active, and take your supplements. But most of all, make time for what's really important—taking care of yourself so you can be the best mom ever!

   Your physical health should be the first thing you work on, and continue to monitor on your road to creating wealth.

   Jim Rohn said " How terrible would it be if the mind said ' lets go conquer the world', and the body said ' I can't even get out of bed'.

In order to carry out all your dreams and desires in life you will need a healthy body to get you there.

Another well known quote from philosopher Virgil says, The greatest wealth is your health. In order to create wealth you should make your physical health a number one priority.

 In the new age of technology, we have become more sedentary and super sized fast food meals the norm. Commercial marketing does a great job of directing consumer attention to tantalizing unhealthy products. It has become harder to make the right choices in creating a healthy life style.

 However if you are in a business that you want to connect with committed , disciplined and dedicated people you should lead by example and commit yourself to maintaining an attractive physical appearance.

 If your personal development includes a healthy life style and you exhibit those qualities to others you will a higher quality person into your entrepreneurial business and show them how to succeed along with you.

  Your physical health speaks volumes on how you not only conduct your personal choices, but also how you conduct your professional choices as well. By taking a serious look at you own physical health and being fit you will no doubt attract a higher quality of people into your business and live longer you will influence others into your business.

 That's why health experts recommend drinking eight to ten 8 oz glasses of water every day to maintain optimum hydration. However, a recent study showed that the average person drinks less than five glasses per day.

 While acute dehydration in the normal, healthy person is unusual, researchers belive that long term, low level dehydration may pose a significant health concern , and are looking at links between dehydration and a wide variety of chronic health problems.

Dehydration in the elderly

 Overall our bodies "dry out" as we age. As a part of the normal aging process, the total percentage of body water drops from 75% at birth to as low a s 43% at age 75. At the same time, other age related physical changes may play a significant role in dehydration.

 Changes in the ability of the kidneys to excrete or retain fluids that occur wth aging can also affect fluid and electrolyte balance. Studies show that chronic dehydration is likely to be the most important risk factor for the increased risk of kidney stones. Other studies show that urinary stone disease is more common incertain occupations, such as doctors, marathon runners, lifegaurds, hot metal workers and cooks.

Why we may not drink enough

  With our busy lifestyles, most people just don't seem to find the time to drink the recommended amount of water daily. Or prefer the taste of other beverages particularly soda pop. The average American now drinks 54 gallons of soft drinks per year. The average teenage boy downs almost two cans a day. Most soft drinks contain caffeine, and is the single biggest source of refined sugars. Providing the average 12 to 19 year old male with about 15 teaspoons of sugar a day, which can cause gastrointestinal side effects.

Bottled Water VS  Tap Water

 Many people resort to bottled water over tap water, for many various reasons. Most say the taste is better, it's more convient, or it's just more socially acceptable. But what about cost? Bottled water costs about the same as a soft drink, which is about 5 cent per ounce. Most municipal water is less than 1 cent per gallon.  Compared to gasoline, which is around $3 per gallon, or a little over 2 cents per ounce, and we thought gas was high. Then when you consider that most bottled water is just filtered tap water, bottled water companies put Big Oil to shame.

 Bottled water produces up to 1.5 million tons of plastic waste per year. That plastic requires up to 47 million gallons of oil per year to produce, and over 80% of bottles are thrown away.

 Current-bound plastic trash now in the world's major oceans is killing birds and fish which mistake the garbage for food. The fish injest the plastic and then end up on our own table. We are eating our own trash.

 Water Becoming Blue Gold

 Thanks to increasing urbanization and population, shifting climates and industrial pollution, fresh water is becoming humanity's most precious resource.

 The tap water available to most Americans through municipal supply systems has been treated under the Safe Water Drinking Act. Most of the time, our water is just fine. But not all the time. Sometimes our water contains contaminants.

 To find out about the quality of your drinking water, you cn check the Environmental Protection Agency (EPA) web site at www.epa.gov . By typing in your Zip code you can get a list o f facilities in your area that are releasing polluants, and see how near these disposal locations are to places you frequent, such as the lake where your family swims. You can also see how your towns's watershed ( the geographical area that your water comes from) rates.

 Be aware that contamination problems aren't always easily or quickly resolved. The Best way to guarantee he quality of your water is to choose a home water treatment system, or use a BestWater pitcher.

        They say a picture frames a moment, And music frames an idea.

Musicians  are very passionate about their music, they totally connect with their audience by sharing their ideas...     style...   Music.

 So what does this have to do with Network Marketing?

 Network marketers have a lot in common with musicians. We all find a niche or style of music that appeals to us and learn how to connect with our audience.

 Because if you don't connect with people on a common interest then you will find yourself talking to deaf ears. No one wants to listen to Rap if they are into Jazz. And some people think there are only two kinds of music, Country and Western.

 So make your marketing appealing to your niche. Get in there and look at your landing pages and sales pages an see if you are creating the type of music your prospects want to hear.

 It's called attraction marketing, which is about attracting the right people to you. People that you connect with, and have similar interests, like styles of music.

 For me there is nothing like a man playin a saxaphone, Dave Kozz, Steve Cole, Kurt Whalum,  somethin kinda sexy about it. But of course that's my style, may not be yours.

 We all tap our toes to a different beat, just make sure you are keeping time with your audience, and not leaving them looking for the exit doors.

 Please leave me a comment, and let me know what type of music you enjoy.

 Most people rely on just one source for driving traffic to their sites, but just like spokes in a wheel you need to utilize several methods of marketing, in case one breaks down your not stuck in the mud.

  Multiple Traffic Generating Strategies And Why You Need To Use Them

  You can never tell just which traffic generating method will be the most effective on a day to day basis. With the ever changing climate of the Internet one can't rely on a single source to drive traffic. New avenues open up constantly, so always be on the look out for cutting edge of new technologies when it comes to marketing.

 Finding The Strategy That Works

 There are a gazillion new guru's now on the Internet all promoting instant success in network marketing with their one and only " New Silver Bullet" But by using multiple strategies to drive traffic you will build the lead volume you need to effectively recruit distributors, and teach them how to utilize the same techniques.

 As your online business grows you should continue to investigate new ways to generate traffic, just be sure to test it out first. It is wise to learn one source and master that, then start adding other forms of lead generation to add to your arsenal.

Although you may never be a master at all of them, you will be able to create an income for yourself and your family.

Debunking the myth that working from home means you just sit aroung eating bon-bons.

Get Dressed

 While working from home sounds like you just get to lounge around in your PJ's (well you can work in your PJ's if you want), but if you really want to create an income from home you need to WORK. So get up take a shower and get dressed for work.

Get Organized

 Create a home office space that you can work from. Whether it be an office, spare bedroom or just a desk in the corner of a room. By creating a space that is specific for you to get organized you will be in a better frame of mind to accomplish the task at hand.

Keep Focused

  By eliminating distractions, the barking dog, dirty dishes or cranky kids that can easily derail your progress, you can stay focused and organized. It is important that you utilize the time in your home office and don't let distractions prevent you from tackling the items on your do-do list. Working from home can have many benefits and allow you to schedule your time aroun things that are important to you, like family, friends or hobbies.

Don't Tell the Neighbors

Some people will think that by working form home you have nothing but free time and you will become the go to person for those unexpected tasks. Set boundries on your time to keep yourself focused on what you really want, which is working for yourself, to create the kind of lifestyle and job security that you know you can achieve.

 Working from home can have many benefits as long as you stay organized and on task.