8/18 SEO SEM Services

Please add updates@feedmyinbox.com to your address book to make sure you receive these messages in the future. SEO SEM Services 10 Reasons Why Journalists Will Write About Your Website August 17, 2009 at 6:22 am "Vision is the art of seeing what is invisible to others." Jonathan Swift Opportunities for great free publicity and inbound links are all around us. They arise every day from a host of newspapers, magazines, blogs and online news sites… but we just don't see them. Often we don't see them because we don't look. Our brains work on autopilot most of the time. We filter out lots of things that are happening all around us, they just pass us by unnoticed. But once you start to look for something, you see it everywhere. Several years ago, I was featured in the New York Times – and the feature gave a live link to my site. The link brought me a lot of traffic, other sites linked to me because I'd been featured and I got the search engine benefit of a link from a strong authority site. A fantastic piece of publicity. Afterwards, I wondered how many other small businesses had been featured in the New York Times and whether they too had a link to their site. I started looking for other examples of how link building and online public relations could work together. And sure enough I found them. I've continuing looking off and on, and I've built quite a collection of examples. Last week, I shared one of these examples with you in my article Is Online PR The Ultimate Link Building Technique? In this article, I'd like to outline 10 reasons why a journalist would write about your website, and I want to give you real examples that will inspire you to try the same. An important online PR tip Before jumping into the examples, I can't stress enough that if you want to get this type of coverage and the links it will bring, you've got to start paying attention to news. Not only in your own industry but in the general media that reaches a wider population. News is something most of us consume every day. But we do so without giving it a second thought, and once read it's quickly forgotten. Reading business stories of the kind we'd all like to be featured in, how much of the story do we really take in? How about asking questions like: * Why did the journalist choose to write about that? * What are the main themes of the story? * How often have you seen these themes before? * Why did the story appear now? * Why write about this business and not that one? Answer these questions and you start to see what journalists look for in a story and understand how the media works. You'll see, as Jonathan Swift puts it, "what is invisible to others". And when you see what is invisible to others, you have an advantage. I've been looking at this for years so let me give you my top 10 reasons journalists write about small businesses, together with some of the great examples I've found. 1. They need to create a list When journalists review a particular topic – say holiday destinations, specialist food suppliers, restaurants, they often provide a list of recommended suppliers. This is one of the most common ways that a small businesses can get both coverage and a link to their website. For examples, Five upstate New York spas for a relaxing weekend from the Daily News and Cheap travel and vacations are out there from the Boston Globe. In order to compile these lists journalists will search Google, scan directories and otherwise look for highly visible businesses online. If you do your homework and make sure you appear in the places journalists are likely to look, then you stand a good chance of being considered. Action: Make sure you can be found on popular directories, Google news and general searches. 2. They need a seasonal story Editorial stories follow a very careful calendar and features and content will be planned months in advance. So if you get in early with a relevant message clearly geared to a specific event or season, you raise your chances of getting coverage. For example, feature story in The New York Times in early summer focused on barbequing outdoor food with real wood, instead of charcoal. The story earned two small companies some valuable links. You'll find the story here - Seasonal start-ups seek promotion. Action: Anticipate these seasonal stories and submit your ideas to journalists well in advance. 3. They want to follow up on a big story Jeremy Paxman, a famous English journalist, author and television presenter, created a stir when he publicly criticized the quality of underwear available from Marks and Spencers. The temptation to do a follow up was irresistible to many journalists and provided underwear and lingerie retailers with some valuable links. BBC personality says his underwear is a load of pants. Action: Learn how to 'piggy back' on big stories. Set up Google alerts using your major keywords and every morning browse the results looking for opportunities to react. 4. They're writing about a competitor Journalist often want to give balance in business articles they write. This story, Your Photos, Off the Shelf at Last in the New York Times was essentially about ScanMyPhotos.com but for balance, the journalist included a link to Digmypics.com. Therefore if they're writing about one of your major competitors, they may give you a mention too – especially if you appear alongside them in Google searches. Action: Monitor whether you appear in searches alongside your competitors. Track their major keywords and aim to appear in the results pages too. 5. They're writing about a particular group and you fit the bill Journalists will often cover business stories from specific groups, for example, mature entrepreneurs. This article from the BBC tells the story of a number of over-50s entrepreneurs and provides a link to a business and a support organization. You can check the story out at Mature entrepreneurs come of age. Action: It often pays to join special interest groups. Not only will you get great help, but you'll find opportunities to volunteer for media interviews – take them! 6. You've won an unusual order Your own order book can entice a journalist to write about you. Valerie Johnston who started Big Feet Pyjama Co. from her own home, not only created an unusual product, but had it included in the Academy Awards Gift Baskets. Her rapidly growing business has been featured in over 100 media outlets including the New York's Daily News. Read Valerie's story - Big Feet strides towards big profits. Action: Make sure you look through your customer lists for potentially interesting stories. Get your customer to agree and then contact the media. 7. They need an example to illustrate a national trend Marcia and Tom Blackwell founded Blackwell's Organic Gelato in 2005. At the time, financing the business with a home equity line of credit. However, the credit crunch meant that in 2009, the bank froze the line of credit. The Blackwells made a perfect example of how the crunch is affecting small American businesses. See Falling house prices effects entrepreneurial opportunities. Action: Monitor big news stories and wherever you can provide a concrete example volunteer information. 8. They need an example to illustrate federal legislation The federal stimulus package may provide the experienced environmental company with a large boost. In Taking green global we give the background to the company that attracted CNN. Action: Always be ready to feature in larger breaking stories. 9. They need expert comment Journalist are rarely experts in industry. Their job is often to write about and explain things that they don't fully understand. Therefore they need the help of experts who they can ask to explain complex issues. If you get known for your ability to speak clearly and simply on your industry, then there's a good chance that trade journalists will seek you out. Perform well and they will come back time and again. The business travel website Joesentme.com illustrated the use of this marketing method in a New York Times article on the battle to implement Wi-Fi internet access on domestic airlines. See The power of comment. Action: You can probably speak well and be understood by peers in your industry. But can you speak in everyday language and explain complex issues. Practice this skill and make sure journalists know of your ability. 10. They need an award winner Interviewing small businesses can often be a difficult job. From the start a journalist may not know whether you're going to be reliable and deliver the important content they need. However, if you're an award-winning small business they have outside proof that there is something special about your company and they will come back time and again whenever they need a story. Green Dragon Pest Solutions is in that happy position - Friendly Pest Killer Strikes Again. Action: Always be on the look out for industry awards you can enter. Even if you don't win, the involvement can bring you to the attention of news hungry journalists. Let me remind you of the quote, I started this article off with - "Vision is the art of seeing what is invisible to others," Jonathan Swift. Start looking for media opportunities and you will surely find them.   This email was sent to mvbk.seo+websitetraffic@gmail.com.  Create Your Account Don't want to receive this feed any longer? Unsubscribe here.

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4/14 Ev's Health and Fitness Blog

Please add updates@feedmyinbox.com to your address book to make sure you receive these messages in the future. Ev's Health and Fitness Blog Grippy Swingy Climbey Spidey April 14, 2009 at 1:33 am Top-rope from 6:30 to 9:30 Lots of down time and chit chat. A few folks came and went so the numbers and belay partners kept shifting. It was great to catch up with the group. Some of the usuals were in attendance plus Holla Hodges and Master P -Polly. Those girls rock. I did: 10 a, 10b/c, 10d,11a I don't think I got any of these clean, except maybe the first one. The 11a was a bitch but very satisfying. My arms and fingers need a rest. I had planned to join the Tue. night social climbing group at GWPC but I don't think it's a good idea to climb three days in a row. Been down that stubborn road before and I ended up in chronic pain. Food Log: 8 oz kefir, 4 oz carrot juice apple, 2 oz buffalo patty (ha ha ha ha, that sounds gross) coffee, tangerine 1 c LF yogurt 3 oz chicken, green salad, green beans, tangerine coffee apple, almonds 3 oz chicken, green salad Total ~13P,9C,12F   This email was sent to mvbk.seo@gmail.com.  Manage Your Account Don't want to receive this feed any longer? Unsubscribe here.

4/13 Ev's Health and Fitness Blog

Please add updates@feedmyinbox.com to your address book to make sure you receive these messages in the future. Ev's Health and Fitness Blog First Outdoor Climbing, Weight Vest, Ring-Dip Practice April 12, 2009 at 3:28 pm Natl. wod = 30 muscle-ups for time. Ha ha ha ha ha. Since I planned to go climbing at Mt. Diablo later, I opted to do the ring-dup sub but skip the pull-up portion. I used skinny band, doubled...so not so skinny. This was hard work. I worked up a sweat and I'll feel it in my triceps tomorrow for sure. AMRAP w/ 20# weight vest 5 push-up 10 sit-up 15 squat 11 rounds + 10 sit-ups This felt great; hard and satisfying. I feel like I'm getting my game back. Food Log: coffee 1 oz mozz, 1 egg, 1 tangerine carrot juice, strawberries, bit of chicken coffee green salad w/ chicken and mozz to be continued...   This email was sent to mvbk.seo@gmail.com.  Manage Your Account Don't want to receive this feed any longer? Unsubscribe here.

4/13 Fitness Elements

Please add updates@feedmyinbox.com to your address book to make sure you receive these messages in the future. Fitness Elements - EXERCISE.EATING.ESTEEM.EDUCATION Have a Speggtagular Easter! April 12, 2009 at 1:58 pm Happy Easter to all my wonderful Friends & Family! Love Always, Natalie   This email was sent to mvbk.seo@gmail.com.  Manage Your Account Don't want to receive this feed any longer? Unsubscribe here.

4/12 Ev's Health and Fitness Blog

Please add updates@feedmyinbox.com to your address book to make sure you receive these messages in the future. Ev's Health and Fitness Blog Edging Back Towards Frantasticness. April 11, 2009 at 11:26 pm 10 am wod: 3 rounds 500 m row 21 burpee 400 m run Time 21:40 4 pm Fran 21-15-9 65# thruster pull-up Time 8:24 Same time as 10/21/08, aka my last PR. Good. My feedback was that it looked like I could've gone harder on the thrusters. I'd have to agree. I avoid extreme discomfort. I don't mind the pain. Getting winded is worse but tolerable. Feeling queasy, I avoid at all costs. As for my pull-ups, they were better today but they need work. I'm out of practice, heavier and don't have a clue about the butterfly. More for the list. Finisher: 50 reps split b/w two people: wall ball--me ~15) kb swing--me ~25 pull-up--me ~30 squats--me ~20 Time 8:18 The labor distribution was pretty skewed. Melissa is much better at wall balls and I was supposed to do more of the pull-ups but after Fran I was pretty tired. Good workout day, overall though. Food Log: carrot juice Lance bar english muffin w/ butter, coffee 2 oz skim mozz carrot juice, grapes yellow curry chicken w/ green beans, peanut sauce Total ~5 P,15C,12F Ooops, heavy carb day. Semi-famous for one day... April 11, 2009 at 6:44 pm I'd like to frame this. I was at CrossFit Oakland from November 2006 through January 2008 and just started up again. I have never had my name up for performance of the day, ever, until yesterday. Nice for me. So I screwed up on the math. It was really 500. Whateva. April 10, 2009 "CrossFit Total" Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep Women: Ev 490 Men: Tristan 890 10 am wod: 3 rounds 500 m row 21 burpee 400 m run Time 21:40 4 pm Fran 21-15-9 65# thruster pull-up Time   This email was sent to mvbk.seo@gmail.com.  Manage Your Account Don't want to receive this feed any longer? Unsubscribe here.

4/12 Fitness Elements

Please add updates@feedmyinbox.com to your address book to make sure you receive these messages in the future. Fitness Elements - EXERCISE.EATING.ESTEEM.EDUCATION Are your bad habits making your kids fat or fit? April 11, 2009 at 5:21 pm If you want to keep a Fit Teenager Versus a Fat Teenager then these 2 Rules you must apply Breakfast for your Teens brains Want to give your teen a head start to higher grades in school? Bring on the breakfast, says Nutrition Expert Pyles. A study found that skipping breakfast has no negative effect on teens ' attention spans in high school ; however, students reported feeling more alert after eating breakfast . In an article in the August 2008 issue of Pediatrics , researchers tested teens' ability to remain alert in class when fasting and after eating breakfast. During the study , half of the 104 students (aged 13-20) consumed breakfast, while the other half-the control group-did not; midway through the study the teens who were the original controls were given breakfast , while the other half were not. The teens were tested and measured for cognitive functioning, attention sustanibility and alertness. Although consuming breakfast did not have any effect on the teens' ability to sustain attention, it did make them feel better: their moods improved after eating their morning meal , and they scored better on memory tests then they did after fasting. "With an increasing number of children and adolescents skipping breakfast, there is a need for scientific studies evaluating whether omission of breakfast affects the cognitive functioning and mood of fasting students," the researchers concluded. In my opinion you should practice making your kids eat breakfast this will start them out with good behaviors and habits early on to prevent weight gain in the years to come. Remember it is easier to change in your youthful years because as you get older your metabolism slows down. Why lack of sleep makes kids fat and you should be aware Researchers know that people who sleep for only a few hours each night are more likely to be obese. But now a new study has shown that those who are sleep deprived during childhood are at significantly higher risk for becoming obese as adults. Study participants included a cohort of 1,037 boys and girls born between April 1972 and March 1973. Parental reports of bedtimes and rising times at ages 5 , 7, 9 and 11 were used to estimate childhood sleep times. The researchers later compared participant's sleep times to their body mass index (BMI) scores at age 32. Shorter childhood sleep times were significantly associated with higher adult BMI values, even after adjusting for other potential factors, such as socioeconomic status, parental weight or physical activity /television viewing. Writing in the November 2008 issue of Pediatrics, the researchers concluded that "these findings suggest that sleep restriction in childhood increases the long-term risk for obesity. Ensuring that children get adequate sleep may be useful startegy for stemming the current obesity epidemic." This is a very serious matter and very close to my heart for those of you who know me or may not know me. I was an obese teenager and experienced this first hand you must take a stand with your kids! This will affect many areas of their life, so let's work together as one. Light's out, kid's! By, Natalie Pyles Fitness, & Weight-loss Expert, Nutrition Specialist, Author, & NSA Speaker P.S. Call today for Your FREE Nutrition & Fit test to make sure you and your kids are Physically fit in all areas mind, body, and spirit 480-212-1947 or fax request 623-399-4199 or 1-800-681-9894 have a great day! Call the Recipe Detectives! Happy Easter April 11, 2009 at 1:07 pm In Season: Asparagus Now's the time to stalk up on these sensational spears. What it looks like: Picture a slim green spear, often tinged with a bit of purple at the tip. Selection tips: Look for firm, bright green stalks with tight, compact heads. Avoid spears that are dry, limp, or wrinkled, or have ruffled tips. Thinner spears are usually more tender, and you'll want to choose similarly sized ones so they'll cook evenly. One pound equals 16 to 20 spears, or about two cups chopped. Storage tips: Try not to buy asparagus too long before you intend to cook it. When you get it home, don't wash it; instead, either stand the stalks upright in about an inch of water and cover them (and the container) with a plastic bag, or wrap the stem ends in a wet paper towel and seal the asparagus in a plastic bag. Either way, it will keep for only about three days. Preparing: First, thoroughly wash the asparagus. You don't want to soak it; just hold the stalks upside down under cold water and shake them a bit to release any sand that might be caught in the tips. Then hold both ends of each spear and bend; the tough, fibrous base should snap right off. (This step is unnecessary in thinner spears, which are completely edible.) Then, pick one of three easy ways to prepare this delicate spring treat: • Boil it. To boil asparagus, tie the stalks together with kitchen string, then stand them up in a cooking pot so the tips are just above the water line. If the stalks are too tall to allow you to use the regular lid to the pan, invert another pan on top instead. (Note: glass and ceramic coffeepots make ideal asparagus cookers.) Cook them only until they're crisp-tender, then remove them from the heat and drain them thoroughly. • Nuke it. You can also cook asparagus in the microwave. Arrange the stalks spoke-fashion, tips toward the center, in about two tablespoons of water in a round baking dish. Cover and cook at HIGH for 7 to 10 minutes, or until crisp-tender. Be sure to rotate the dish half way through if you're not using a carousel. • Eat it raw. Slice thin, fresh asparagus and add to a salad, or serve whole spears alongside your favorite dip. Peak growing season: While hothouses provide asparagus year-round, the freshest is grown between February and June. Health benefits: Eating this tender veggie is an excellent way to help protect yourself against heart disease, as it contains lots of folate, as well vitamins E, A, and C. In addition to helping your heart, folate (a B vitamin) helps cells regenerate; vitamin E fights Type II diabetes; and vitamins A and C help hold cancer and cataracts at bay. Asparagus also contains potassium, which helps lower blood pressure and perhaps even cholesterol. Nutritional info: One-half cup of boiled asparagus (about six spears) equals approximately 22 calories, 1.4 grams of fiber, 2.3 grams of protein, 0.3 gram of fat (0.1 of it saturated), 10 milligrams of sodium, and no cholesterol. P.S. Call Now for your FREE Urban cookbook 480-212-1947 or fax request at 623-399-4199 or visit http://www.myfitnesselements.com/urban-cookbook.htm today!   This email was sent to mvbk.seo@gmail.com.  Manage Your Account Don't want to receive this feed any longer? Unsubscribe here.

4/11 Ev's Health and Fitness Blog

Please add updates@feedmyinbox.com to your address book to make sure you receive these messages in the future. Ev's Health and Fitness Blog CFT 500-baybees! April 10, 2009 at 5:02 pm CFT: Back squat 150-160-170 (PR) Shoulder press 75-85-80(f) Deadlift 235-255(f)-245 Total = 500 Put that in your pipe and smoke it! My DL pr is 265 but I didn't have it in me today. However, I did match my last press PR and upped my backsquat. Nice. :0) With regard to overall performance... I have gained girth around the middle w/ all the shitty eating and I'm slow. I have noticed that w/ my added poundage my pull-ups have been not good. I would like to lose 5 lbs of fluff STAT--the added water from carb addiction, in the next couple of weeks. I don't care that much that I weigh 125 lbs now. What I care about is the waist of my pants being tight. It sucks in a big way. Plus I feel fluffy and disgusting. So, now that the static strength is going well, I need to get my power back. My metcon is super-suckage right now. I need it back and I miss being svelte, or my version of svelte anyway. Food Log: coffee 8 oz LF kefir, 1 egg, sm apple, 2 blood oranges 3 oz beef patty, chard to be continued... coffee   This email was sent to mvbk.seo@gmail.com.  Manage Your Account Don't want to receive this feed any longer? Unsubscribe here.

4/10 Ev's Health and Fitness Blog

Please add updates@feedmyinbox.com to your address book to make sure you receive these messages in the future. Ev's Health and Fitness Blog Finally Nancy! April 9, 2009 at 11:26 pm "Nancy" Five rounds for time of: 400 meter run 95 pound Overhead squat (sub 65#) 15 reps Time 23:27 Yes! {happy dance} And...only a little bit slower than last time, though last time was w/ less weight. Ironworks for a little bouldering after. Food Log: 2 eggs, large apple, coffee kefir, yogurt, almonds, walnuts curry veggies (chard, brussel sprouts, carrots) & turkey breast, 2 blood oranges coffee soda water Lance bar to be cont... Take Me Out to the Ballgame! April 9, 2009 at 12:37 pm I played hooky from life and went to see a baseball game with Robin. I ate uber-crappola and didn't do a wod. Surprisingly, I felt pretty good this morning. With that said, I've got to step up and get serious about what goes in and my performance, STAT. Food Log: 2 oz skim mozz, 1 apple coffee 8 oz LF kefir, 2 eggs, almonds curry veggies, kefir, almonds peanut butter/chocolate bar Stadium Fare: margarita, hot dog, garlic fries post-game: water!!! Total ~ 10P, off-the charts carbs, ton of fat. Healthy food day? Um, no.   This email was sent to mvbk.seo@gmail.com.  Manage Your Account Don't want to receive this feed any longer? Unsubscribe here.

4/10 Fitness Elements

Please add updates@feedmyinbox.com to your address book to make sure you receive these messages in the future. Fitness Elements - EXERCISE.EATING.ESTEEM.EDUCATION Why an Office Workout? April 9, 2009 at 7:13 pm As technology becomes greater, our fitness levels become weaker. Today, most of our labor force is working in front of a computer, which can lead to success for your career but problems with your body. Working in an office can be very stressful and can keep you away from the gym. This can and will lead to even bigger problems down the road. Some of the biggest problems that occur when sitting in a desk day in and day out can take time to manifest, but when it happens, it can make everyday life very uncomfortable. Two of the biggest problems that will occur due to prolonged sitting and poor posture are neck pain and tension headaches. Neck Pain "Most people will have a minor neck problem at one time or another. Our body movements usually do not cause problems, but it's not surprising that symptoms develop from everyday wear and tear, overuse or injury. Neck problems and injuries most commonly occur during sports or recreational activities, work-related tasks, projects around the home OR POOR POSTURE," according to Dr. William M. Green. Neck pain may feel like a kink, stiffness or severe pain. Pain may spread to the shoulders, upper back or arms, and it can cause headaches. Neck movement may be limited, usually more to one side than the other. Neck pain refers to pain anywhere from the area at the base of the skull into the shoulders. Sitting at your desk everyday for eight hours leaning over with your head forward puts a severe amount of stress on your cervical vertebrae. Every inch your head is over the mid-line (head mid-line is the imagery line from your ear to your shoulder) is eight pounds of pressure on your neck. Over time, this will cause problems, in some cases very dangerous problems. Below is a picture of the spine and how pulling from the cervical spine can cause pain all the way down the lumbar spine. Tension Headaches Tension headaches are one of the most frequent types of headaches. They can be triggered by stress, anxiety, depression, hunger, anger, fatigue, overexertion, poor posture and muscle strain. Tension headaches may come on suddenly or gradually. Prolonged sitting, poor posture or eyestrain can also trigger tension headaches. Tension headaches are the most common problem associated with working at a desk for long periods of time. As society becomes more dependent on technology, our employees will spend more time in chairs and less time in the gym. These problems will just continue to get worse, not to mention the increase in obesity and everything that comes with it. In society today, it's hard enough to find time to relax let alone find time to workout, so the only thing we can do is bring the gym to your workplace by using equipment around the office. Working the correct muscles will help these issues, but we must also perform our daily activates correctly as well. Most people sit leaning forward at their desk with their shoulders rolled forward, causing a rounding of the thoracic-lumbar spine. The issues can be addressed by just sitting correctly at your desk and strengthening and stretching the correct muscles. Pictured below is the incorrect (left) and correct (right) way to sit at your desk, followed by a workout all office employees can do on a daily basis to correct poor posture. Office Workout Push Ups on a Chair Place your hands on the armrest of the chair slowly flex your elbows, lowering your chest toward the center of the chair. Allow the elbows to open to the sides so that the shoulders move through horizontal abduction. Maintain an aligned position from the ankles through the ears, everything straight and core tight. Avoid the hips from falling or lifting. Pause at the bottom of the movement, then slowly extend the elbows and press back up to the starting position. Single Leg (Split) Squats Place one foot on the chair and the other firmly on the ground. Flex the front leg lowering your self into a deep squat; maintain good posture with your shoulders back and your spine in anatomical position. Make sure the knee does not pass over the toes, pause at the bottom Contract your gluteus the straighten the leg to the starting position. Scap Activation Stand as you would as if you wore performing a bent-over row. Arms should be hanging straight down just slightly in front of your feet, rotate the hands outward with thumbs pointed away from midline. With a slight bend in the arms, perform a shoulder abduction, contracting the muscles between the scapula (i.e., rhomboids). Shoulder Push Press Angle you body in a 45 degree angle from the floor to the wall (as seen in the picture). Keep everything in perfect aliment, with the core tight. Slowly flex your elbow, making sure elbow flexion is towards the floor. Pause at the end point and then straighten your arm and return to the stating position (the closer your shoulders get to the wall, the harder the exercise becomes). Triceps Push Ups Set your body up just like you would in the normal push-up but place your hands on the seat it self instead of arm rest. Slowly flex your slowly lowering your body toward the center of the chair. Make sure when you bend your elbows that bend towards your hips. Maintain an aligned position from the ankles through the ears, keep everything straight and core tight. Avoid the hips from falling or lifting. Isometric Towel Curls Start by weighting your chair down (so that you can not lift it). Wrap a towel around one of the armrest of the chair. Grab the towel and squat down about six to 12 inches and then pull the towel, causing a contraction in the bicep. This is not your traditional curl, but you'll feel a burn in both the bicep and forearm (this is also great for someone who has weak wrists or carpal tunnel syndrome). Abdominal Leg Lifts Sit on the chair like you normally would with your hands on the armrest, then slide to the end of the chair and lean back, while elevating your feet. Keeping your shoulders back and core tight, raise you legs by only allowing movement in the hips; do not allow movement in the knees to occur. Office Stretches Each stretch needs to be performed once every two hours and held for 30 seconds each (should be completed after every workout). Chest Stand tall with core drawn in and gluteus contracted. Grab the towel used to perform the curls. Hold the towel out in front of you with your arms slightly bend. Take your hands over your head and stretch the chest. Maintain perfect posture. Shoulder (Standing) Start in anatomical position, with your shoulders back and shoulders blades retracted and depressed. Make sure your core is tight and engaged. Bring an arm across the body with the hand turned towards the body. With the other hand, grab the arm and pull it towards your body. Shoulder (Seated) Start by sitting normal in your chair and place your hands on your desk with your shoulders back. Place right hand supinated (palm up) underneath left hand. Slowly lean forward in your chair. Allow the head to turn in the direction of the stretch. Repeat entire movement for the opposite side. Legs 1 Position yourself with one leg elevated on your chair or desk. Slowly lean forward and stretch your hamstring. Leg 2 Stand tall with perfect posture, flex the knee and grab your ankle with the same hand. Slowly pull on your ankle and perform a posterior pelvic tilt that will stretch the quadriceps. Calves Stand near a wall or sturdy object. Bring one leg forward for support; use your upper body to lean against wall. Your outstretched leg should form one straight line, and press the heel into the ground to feel the stretch. Wrist/Forearm Start in anatomical position, with shoulders back. With one hand, grab the other around the finger and slowly pull the hand back towards the body and hold. Repeat. After performing twice, perform the same stretch with the other hand. This workout will not make you the next Mr. Universe, but it will keep you active and help you combat the symptoms associated with sitting for prolonged periods of time (i.e., poor posture!). Performing the above exercises and stretches will keep your spine in alignment and prevent some of the dreaded side effects of having an office job, such as tension headaches, eye strain and neck pain, therefore making you a more productive and happy employee. References: http://www.webmb.com/neck-pain; Primary Medical Reviewer: William M. Green, MD - Emergency Medicine Specialist Medical Reviewer: Robert B. Keller, MD – Orthopedics: WebMD WebMD Medical Reference from Healthwise 2. by Michael Greenhouse Forwarded By, Natalie Pyles What a Celebrity Goddess Battle's the Buldge too? April 9, 2009 at 3:29 pm Kathy Ireland's Shocking Weight Gain (and Loss) Last December, former supermodel Kathy Ireland was indulging in one of her favorite pastimes at home in Santa Barbara: baking cookies. At the same time, her 14-year-old son Erik was running around the house snapping photos when he captured a candid of his mom that made him snicker. "I said, 'What's so funny?' " Ireland tells PEOPLE magazine in its latest issue. "And he said 'Mom, you look pregnant!' " Kathy Ireland's Shocking Weight Gain (and Loss) Former supermodel Kathy Ireland packed on 25 pounds without even realizing it. Courtesy of Kathy Ireland Worldwide Now the 46-year-old mother of three is revealing how she got her life and her body back. Alison Dyer Ready to dismiss the comment as typical teen exaggeration, she took a peek. "I didn't recognize the person I saw," Ireland confesses. "What I saw was someone who looked overwhelmed, overstressed, overweight, over-everything." But rather than hit delete, Ireland -- the 5'10" model whose killer body and piercing green eyes graced the cover of Sports Illustrated's swimsuit issue three times between 1989 and 1994 -- decided it was time to get her body back under control. "I wasn't going to destroy the picture and pretend this isn't true," she says. Celeb Weight-Loss Winners: From Britney to Halle and More By candidly talking about her 25-lb. weight gain, Ireland, 46, wants to send a message to all mothers that, yes, even a former supermodel deals with the battle of the bulge. "I was just not making enough time to take care of me," says the author of the new book "Real Solutions for Busy Moms." Ireland wants women to know that even former supermodels deal with the battle of the bulge. Ireland never intended to lose her way. The weight crept up incrementally. Once she hit her 40s, "things changed, and so did my body," says Ireland, who has grown her business into a $1.4 billion design empire that now includes furniture, flooring, lighting, jewelry, skin care and apparel. "As my career expanded, so did my waistline." Valerie Bertinelli: My Body Then & Now Balancing her role as C.E.O. and M.O.M. to Erik, 14, Lily, 10, and Chloe, 6, with husband Greg Olsen, 50, an emergency-room doctor, Ireland also often found herself snacking on sweets as she shuttled the kids to school and their extracurriculars. "I was really eating unconsciously," she says. "Sometimes I would have ice cream for breakfast! I had to have my sweet fix." But once she saw Erik's photo, she knew she needed to change her lifestyle. Ireland reached out to her close friend and trainer Jenny Schatzle, who helped her slowly get back into a fitness and nutrition routine. "At first I was going to cut out bread and desserts, but that made me too cranky," she admits. "I'm focusing more on vegetables and healthy fats like avocado. And I'm cooking with olive oil." Now with half the unwanted weight already gone, Ireland feels a huge difference. She recently celebrated her 46th birthday with a surfing session alongside her husband. The best part? "I could get the wet suit zipped up without sucking my stomach in!" Still, she insists, losing the weight is not for her vanity. "If I end up liking the way I look because I've made healthy choices, then thats icing on the cake -- the kind of icing I can really enjoy." For the complete story on how Ireland lost weight and regained control of her life, pick up the latest issue of PEOPLE, on newsstands now. Check out Kathy's New book Kathy Ireland Your guide to Success & Sanity... Ireland wants women to know that even former supermodels deal with the battle of the bulge. P.S. If you'd like to do a FREE Celebrity Fitness test & Nutritional Analysis call me at 480-212-1947 or visit http://www.myfitnesselements.com/celebrity_body.htm   This email was sent to mvbk.seo@gmail.com.  Manage Your Account Don't want to receive this feed any longer? Unsubscribe here.