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Sunday, May 27, 2007

Osteoporosis Exercises

Here are some exercises designed to prevent or treat osteoporosis by strengthening your muscles and bones and improving your posture and balance.
Before you try any of these osteoporosis exercises, check with your doctor or physical therapist. He or she can help you determine which exercises are safe for you to do and tell you how many repetitions you should do.

Standing Posture
Learning to stand properly improves your seated and walking posture. To practice correct standing posture :
~ Stand with your head, shoulders and buttocks against a wall, with your heels 2 to 3 inches from the wall.
~ Relax your shoulders and pull in your chin. Tighten your abdomen and buttocks.
~ Press your back against the wall, leaving room for your hand to fit flat behind the curve of your lower back.

Walking Posture
Walking strengthens your legs and heart improves your balance. To maintain proper walking posture :
~ Hold your head high.
~ Keep your back and neck as straight as possible.
~ Keep your chin parallel to the ground.
~ Gently tighten your abdominal muscles.
~ Let your shoulders move freely and naturally.

Wall Arch
To stretch your shoulders and calves and tone your back and abdomen :
~ Stand facing the wall, arms at your sides, feet 6 inches apart and 6 inches from the wall.
~ While inhaling, flatten your stomach and stretch both arms up to touch the wall (pic 1).
~ Exhale and lower both of your arms to the starting position.
~ While inhaling, reach up with your right arm and stretch down with your left arm (pic 2)
~ Exhale and lower your right arm to the starting position.
~ Switch arms. While inhaling, reach up with your left arm and stretch down with your right arm (pic 3).
Repeat each movement 5 times.

Chin Tuck
To straighten your head and shoulder :
~ While seated, look straight ahead.
~ Pull your chin in toward your neck, but keep looking straight ahead; don't let your head bend forward.
~ Push your hands down on your thighs to help straighten your back.
Hold this position for a few seconds. You'll feel a stretch in the back of your neck. Repeat this exercise 5 times.

Chest Stretch
To stretch your chest and straighten your back :
~ Sit with your feet flat on the floor. Keep your back erect and look straight ahead.
~ Stretch your arms out to the side, keeping them level with your shoulders (pic 1).
~ Bend your arms at the elbows and bring your hands toward your chest (pic 2).
Repeat 5 to 10 times, depending on your ability.

Shoulder Blade Squeeze
To stretch your chest and strengthen your upper back muscles :
~ With your feet flat on the floor, sit slightly forward in a sturdy chair, keeping your back and neck straight.
~ Look straight ahead, bending your arms at the elbows (pic 1).
~ Gently move your elbows and shoulder blades back as far as you can and still be comfortable (pic 2).
Hold the position for 5 seconds while breathing normally. Return your arms to the starting position. Repeat this exercise 5 to 10 times, depending on your ability.

Pelvic Tilt
To strengthen your lower back and abdominal muscles :
~ Lie on your back with your knees bent and your feet flat on the floor (pic 1). Maintain a normal curve in your back; don't arch your back.
~ Tighten your abdominal muscles.
~ Roll your pelvis down to flatten your back against the floor (pic 2). Avoid using your leg and buttock muscles.
Hold the position for 5 seconds while breathing normally, and then relax. Repeat this exercise 10 times.

Back and Shoulder Stretch
To stretch your upper back and shoulder :
~ Lie on the floor. Bend your knees, tighten your abdominal muscles and stretch your arms above your head (pic 1).
~ Keeping your arms straight, spread them out and lower them until they're level with your shoulders (pic 2 and pic 3).
Hold the position for a few seconds while breathing normally. Then return your arms to the starting position. Repeat this exercise 5 to 10 times, depending on your ability.

Back Posture Exercise
To flatten your upper back and stretch your chest :
~ Sit in a chair as shown, with your hand behind your neck (pic 1).
~ Inhale while gently moving your elbows backward (pic 2).
Hold the position for a few seconds, breathing normally, before returning to starting position. Repeat 5 to 10 times, depending on your ability.

Sitting Knee Extension
To strengthen your thigh muscles :
~ Sit with your back straight and your hands on your thighs. Tighten your abdominal muscles and look straight ahead.
~ Slowly straighten one knee while lifting your heel a few inches from the floor. Don't slouch or round your back.
Hold this position for a few seconds while breathing normally. Relax and return to the starting position. Repeat 5 to 10 times with each leg, depending on your ability.

Calf Stretch
To stretch your calf muscle, your heel cord and the back of your thigh :
~ Stand with your feet parallel, hip-width apart. Place your hands on the back of a chair for balance.
~ Bend your knees, flatten your stomach and straighten your back and shoulders.
~Slide one foot backward, keeping it flat on the floor, until your back leg is straight.
~ Lean your weight forward onto your bent front knee.
Hold this position for a few seconds while breathing normally. Repeat 5 times with each leg.

Upper Back Lift
To strengthen your back muscles :
~ Lie facedown on the floor with a pillow under your abdomen and hips (pic1). Use a rolled towel to cushion your forehead, if you wish.
~ Keep your arms at your sides as you tighten your abdominal muscles.
~ Keep your head in line with your neck and torso. Focus on keeping your shoulders down - don't let them shrug up toward your ears.
~ Inhale and raise your head and chest a few inches from the floor (pic 2).
Hold for five seconds, breathing normally, before returning to your starting position. Rest for a few seconds. Repeat 5 to 10 times, depending on your ability.

Shoulder Strengthening
To strengthen the muscle along the back of your shoulder, the muscle on the back of your upper arm (triceps) and your upper back muscles:
~ Stand with one leg in front of the other, your hand on the back of a chair. Bend your front knee while holding a 1 to 2 pound weight in your opposite hand (pic 1).
~ Move the hand with the weight backward and hold for a few seconds (pic2).
~ Return to your starting position and repeat 5 to 10 times.
~ Perform the exercise with the weight in your other hand and with your opposite knee bent. Repeat on this side 5 to 10 times.
If your doctor approves, you can gradually increase the weight, but don't exceed 5 pounds.

My site was nominated for Best Health Blog!

Thursday, May 24, 2007

Exchange Links

Building up the number of sites that point back to your site is one of the best ways towards increasing your traffic, increasing your Google PageRank, and expanding your reader base.

Therefore, I would like to exchange links with anyone who are interested. Please add my site to your blogroll and then leave your comment here to let me know that you had added me. I will add your link as soon as I had read it.

Looking forward to exchange links with you...

Wednesday, May 23, 2007

Yahoo Photos Shuts Down

Yahoo is shutting down Yahoo Photos. Its users will be directed to move their pictures to Flickr. Flickr, acquired by Yahoo in March 2005, has steadily gained traction. Visitors rose 22% between April 2006 and April 2007, according to measurement service Hitwise. At the same time, Yahoo Photos lost 60% of its audience.

Yahoo Photos is a static photo-sharing site, with links to offers to buy prints and accessories. Flickr is a social community, like MySpace and YouTube, where members can search through photos and comment on them.

One of the reason is that the photos in Yahoo couldn't be tracked by search engine. And in Flickr or other sites, users have the tools to add information to images to make them searchable.

Yahoo Photos will be shut down by the fall. Users will be directed over a three-month period to transfer their images to Flickr or other photo sites such as Shutterfly, Kodak Gallery, Snapfish or Photobucket. Yahoo says it will make the transition easy, with a one-click transfer process. Yahoo has said that it kept both services going after the acquisition because they appealed to different audiences. But Thursday, it said in a statement that Yahoo Photos was closing because of the changing nature of the Internet.

Tuesday, May 22, 2007

Love.. & Friendship

Love starts with a smile, grows with a kiss, and ends with a tear.

Don't cry over anyone who won't cry over you.

If love isn't a game, why are there so many players?

Good friends are hard to find, harder to leave, and impossible to forget.

You can only go as far as you push.

Actions speak louder than words.

The hardest thing to do is watch the one you love, love somebody else.

Don't let the past hold you back; you're missing the good stuff.

Life is short. If you don't look around once in a while, you might miss it.

A Best Friend is like a four leaf clover, Hard To Find and Lucky To Have.

Some people make the world Special just by being in it.

Best Friends are the siblings God forgot to give us.

When it hurts to look back, and you're scared to look ahead, you can look beside you and your Best Friend will be there.

True Friendship Never Ends. Friends are Forever.

Good friends are like stars. You don't always see them, but you know they are always there.

Don't frown. You never know who is falling in love with your smile.

What do you do when the only person who can make you stop crying is the person who made you cry?

Nobody is perfect until you fall in love with them.

Most people walk in and out of your life, only friends leave footprints in your heart.

Everything is okay in the end. If it's not okay, then it's not the end...

Sunday, May 20, 2007

Stress Management

What is Stress?
Stress is the "wear and tear" our bodies experience as we adjust to our continually changing environment; it has physical and emotional effects on us and can create positive or negative feelings.

How Can I Eliminate Stress from My Life?
As we have seen, positive stress adds anticipation and excitement to life, and we all thrive under a certain amount of stress. Deadlines, competitions, confrontations, and even our frustrations and sorrows add depth and enrichment to our lives. Our goal is not to eliminate stress but to learn how to manage it and how to use it to help us. Insufficient stress acts as a depressant and may leave us feeling bored or dejected; on the other hand, excessive stress may leave us feeling "tied up in knots". What we need to do is find the optimal level of stress, which will individually motivate but not overwhelm each of us.

How Can I Tell What is Optimal Stress for Me?
There is no single level of stress that is optimal for all people. We are all individual creatures with unique requirements. As such, what is distressing to one may be a joy to another. And even when we agree that a particular event is distressing, we are likely to differ in our physiological and psychological responses to it.

How Can I Manage Stress Better?
Identifying unrelieved stress and being aware of its effect on our lives is not sufficient for reducing its harmful effects. Just as there are many sources of stress, there are many possibilities for its management. However, all require work toward change: changing the source of stress and/or changing your reaction to it. How do you proceed?


1. Know what stresses you most.
Not your co worker, friend, husband or wife. YOU!! Get your feelings out. Write them out and describe each situation. Share all bad feelings with a friend or in a journal. Before you can conquer your stresses you must know what is stressing you.

2. Say no.
Focus on your own goals, not your spouse's or parents'. You must know yourself, your dreams, and your passions. If asked to chair another group or take on another responsibility, look at your mission statement or goals for the day. If it is does not fit it there, say thank you but I just cannot. Saying no is one of the hardest things in life, but will help make your a success in your chosen field.

3. Learn to relax.
Work hard but know when to take time off to be with the family, go to the beach, or read a book. Work all day if you must but when you get home play, watch cartoons, or tell your child a story. This allows stress tension to go away and helps you calm the heart's pace and digest food normally, and protect your immune system. Learn to meditate and take deep breaths to calm down.

4. Eat healthy.
Eat less junk food and more fruit and vegetables for an amazing overall lowering of stress levels. We can actually lower the amount of the bad stress hormone, Cortisol, by taking vitamins. Take those vitamin pills daily.

5. Keep laughing.
Keep a sense of humour. Studies show a good attitude helps lower cancer rates, makes surgery more effective, and keeps a relationship together through hard times.

6. Ask yourself WHY.
Why are you doing this? Write down your wants, needs, goals, hopes, and dreams. Does what you are doing now help you get fulfill any of these things? What is your motivation? The more you understand why you doing what you are doing, the less stress you will have. If you cannot come up with a good reason, then stop doing it.

7. Stay active.
Exercise is a great way to relieve tension and gives you a great break from exams. A healthy body makes a happy body. Even a three minute jog is helpful at taking your mind off your pressures. You'll come back with an acute focus and renewed energy.

8. Follow your bliss.

Try to know which subjects and type of people you enjoy. Structure your life around activities that you love. Joseph Campbell, a wise philosopher, advises you to follow your bliss. The more you do in life that goes with your own flow, the more passion you'll have for what you do.

9. Organize and Prioritize.

Do the worst and hardest tasks first. Keep a to-do list and calendar with you at all times. If you fail to plan, you plan to fail.

My site was nominated for Best Health Blog!

Saturday, May 19, 2007

The Ten In Your Life

Wednesday, May 16, 2007

Thinking Blogger Award

My Interesting Files Award
My other site My Interesting Files has been awarded the "Thinking Blogger Award". It was put into a list of '5 Blogs That Make Me Think' by Michelle in her site The Rocky Mountain Retreat.
I'm not much of a writer, but I'm quite a good collector. I hope the blog has been entertaining for all of you.

So for the '5 Blogs That Make Me Think', I'm tagging the following bloggers :

Congratulations, you won a

Should you choose to participate, please make sure you pass this list of rules to the blogs you are tagging. I thought it would be appropriate to include them with the meme.

The participation rules are simple:
  • 1. If, and only if, you get tagged, write a post with links to 5 blogs that make you think.
  • 2. Link to this post so that people can easily find the axact origin of the meme.
  • 3. Optional: Proudly display the 'Thinking Blogger Award' with a link to the post that you wrote (here is an alternative silver version if gold doesn't fit your blog).

Monday, May 14, 2007

Feed Link Chain

Subscribe to Must Read Files RSS Feed

I was wondering around, visiting my communities websites, and I was hooked in Sapphire Knight's site. His latest post is about Feed Link Chain.
Feed Link Chain is a blog Link game that is gaining in popularity and it is going to help you increase your Feed Readers.

RSS subscriber based is one of the key factors to measure the success of a blog. That is how popular the blog is and what is the “reach”. For example, ReviewMe.com used this to evaluate the value of a blog when determining how much the blog should get if it review a product or service by the advertisers.

Here's the rules :
  • (1) Add your name and the feed link to the chain along with the names and feeds of three blogs that you would like to include.
  • (2) Simply publish the new list to your blog and allow your readers to participate in the game by continuing the chain.
  • (3) Link back to me in your post and make a comment here with the three sites you’ve added; I’ll add them to the list on my site so that others, when copying the list from my site will be propagating your three as well!
All the blogs mentioned in the chain are worth reading so do add them to your feeds and spread the word around. Visit Feedburner for a URL feed for each site if you don’t already have that.

The List :

Sunday, May 13, 2007

Instant Buzz, Free Targeted Traffic

Click here to get highly targeted free traffic

Instant Buzz is a service that gives you advertising credits as you surf the web like you normally would. What you do is download the toolbar for free, it only takes a minute. Then, you set up your ads in the members area. And, your ads are being displayed on other members' tool bars as they surf. You could simply browse the web and send personal emails like you normally do and you'll begin earning Advertising Credits instantly.

Unlike other traffic generation programs that force you to do unnatural things (like click on ads which are uninteresting to you), Instant Buzz is totally voluntary, unobtrusive, seamlessly integrated into your computer and extremely effective.

They have 3 advertising format :

The Instant Buzz BarAds
This is the basic format that all members must participate in. All you have to do is install Instant Buzz and a tool bar is now displayed on your Internet Explorer browser. In this tool bar we display "BarAds" from other Instant Buzz members. Every time you surf to a new web page you earn BarAd Credits. As you earn more, your ad will begin appearing on the Instant Buzz Bar of other members.

The Instant Buzz MailSpace Ads
This system allows you to exchange ads at the top of your outgoing emails. Every time you send an email as you normally would, you'll be earning MailSpace Ad credits. As you earn credits, your ad will appear at the top of literally thousands of other Instant Buzz members' outgoing emails.

HyperSpace Ads
All you have to do is place the HyperSpace Ad code on any (or all) of your web pages and you will earn HyperSpace Ad Credits every time someone visits one of your pages. Then, as you earn credits, your ad will be displayed on the web pages of other Instant Buzz HyperSpace users. This means your ad could literally be seen by millions.

If someone likes your ad and is interested in what it says, then they click on it and end up on whatever site it was that you were promoting. Now that's targeted traffic!

Click here to download this free tool or get more information about Instant Buzz.


Rather than deleting this post, I choose to write the update about this. So others can be aware.

Saturday, May 12, 2007

All Women Are Beautiful

A boy asks her mother, "why are you crying?"
"Because I'm a woman", tells her mother.
"I don't understand", says him back.
The woman puts her arms around the child and whispers sagely "and you never will, son."

The boy then went to his father and asks, "why does Mom cries without a reason?"
"All women cry without reasons, son" was all that the father could answer.

Now, the boy has turned into man and the question still lingered. He finally reached to God and asks "Lord, why women easily cry?"
And God says:
"When I create a woman, she has to be someone special. Her shoulders should be just broad enough to carry the world, and yet slender enough for comfort."
"I give to her inner strength, so she may carry forth and bear her child and accepts rejections that often comes from her children."
"I give her perseverence to make her stand like rock when others give away, that she may take care of her family blissfully during tiresome and strenous days to come."
"I give her a receptive heart that she may loved her children the same, even when they break her heart."
"I give her might so she could stand beside her husband through all failures and be that missing rib to guard his heart."
"I give her wisdom that a good husband does not hurt her, but often tests her depth and dedicated heart, so that she may stay by his side with all faith."
"And finally I give her tears so that she may uses it whenever she needs to."

"Do you know; The beauty of a woman is not shown through the clothes that she wears, nor the way she perpetuates herself, nor the way her hair is combed."
"The beauty of a woman is in her eyes, because that is the door to her heart, where love is..."

Thursday, May 10, 2007

Increase your Alexa Ranking with Alexa Redirects Train

Every bloggers must want their ranking in Alexa goes up. Cause it opens up new opportunities for the website to be accepted by various companies such as Text Link Ads.

There's a way to do this. I found this in Zath. It's similar with the recent Technorati Favorite Exchanges. We use redirects from the Alexa website when directing people to your site with links, for example :

http://redirect.alexa.com/redirect?http://mustreadfiles.blogspot.com instead of just

Here's what you need to do to take part in this one :

~ Start Copying Here ~
Alexa Redirect Train by Carl Ocab.

  1. Put anything you like above this list - chit chat, talkies, introduce what this is. Something like that ;-)
  2. Start copying on the "~Start Copying Here~" and copy all the things listed without removing the links (of course, the train would be no use without those links)
  3. Move all the sites labeled "Newcomers" to the list labeled "Oldies"
  4. Add 5 sites that you want to include in the train and make their link like this: http://redirect.alexa.com/redirect?www.example.com then invite them to join the train.
  5. Visit all the listed sites! (That's not much work! Remember, if you plant good seeds they will also grow good) and look at your high Alexa ranking next week!
Everyday Weekender
Thinking Tunnel
Dummies Guide to Google Blogger Beta
Football Round Ups

Must Read Files
My Interesting Files
Connected Internet
Garry Conn
Brown Thoughts
Female Gamer
Blog About Money Online
Manila Mom
How To Earn Money Online
Quasi Fictional
Make Money Blogging
Make Money Online 2.0
Nate Whitehill
Grow Your Writing Business
Gary Lee
Smart Wealthy Rich
Internet Entrepreneur
Hate The Grind
Earn Money Blogging
Make Money Online With A 13-Year Old

~ End Copying Here ~

2 other things that helped Alexa rankings jump

Try installing the Alexa toolbar - Alexa records traffic by the toolbar. Install one now and visit your blog daily. If your using Mozilla try this.

Place an Alexa widget to your blog - It helps boost the rankings too! So go start boosting your Alexa rankings now and install the widget.

Wednesday, May 9, 2007


I just joined ClixSense. A program that will pay you to view their webpages for minimum 30 seconds. The income you earn may varies from minimum $0.01 up to $5.00 for 1 webpage, it is paid directly to you every month. And there is no charge to register.

For as low as $5.00 website publishers can direct targeted and unique traffic to their website. You can position your website to be exposed to potential customers. ClixSense offers this opportunity to every web merchant whether you are a start up business with a minimal advertising budget or if your business is already established but you are desiring additional web exposure. ClixSense has developed sophisticated online tracking and monitoring systems to ensure that every dollar you spend advertising with ClixSense delivers to you the most bang for your hard earned advertising dollar. Their industry leading software virtually eliminates any type of Internet bots that automatically click through your ads. For this reason, you can rest assured that your ads are being viewed by real customers with true buying power.

Refer others to ClixSense and earn even more. All ClixSense members are automatically enrolled in the ClixSense free affiliate program. You earn 10% of the revenues collected from your referrals. It's free, join today by clicking HERE.

I had posted my first payment from ClixSense, titled First Cheque From ClixSense.

Monday, May 7, 2007

Technorati Favorite Traders

Continuing from my previous post about Technorati Favorite Exchanges, here's the list of bloggers who's offering the exchanges. If you're interested in trading favorite with them, just click their Technorati's buttons. If you haven't add me, please click here and here. I will definately add you back, thank's to the program.

If you wish to have your name in the list, leave your webpage address in the comment box. I'll put your web in the list.

Add to Technorati Favorites Azazil.net
Add to Technorati Favorites Article Discovery Politics
Add to Technorati Favorites A Digital Notebook
Add to Technorati Favorites Anitokid Chronikos
Add to Technorati Favorites AskaX World
Add to Technorati Favorites Art Thailand

Add to Technorati Favorites Blogging for Money
Add to Technorati Favorites Blog-Op
Add to Technorati Favorites Brown Thoughts
Add to Technorati Favorites Bubba Stuff
Add to Technorati Favorites Blog Is Magic

Add to Technorati Favorites Calvinwarr.com
Add to Technorati Favorites Content Pays.info

Add to Technorati Favorites Dosh Dosh
Add to Technorati Favorites DigitalHub-Tips
Add to Technorati Favorites Digital Information Technology
Add to Technorati Favorites Digital Phocus
Add to Technorati Favorites Dummies Guide to Google Blogger Beta

Add to Technorati Favorites EmpowerWomenNow.com

Add to Technorati Favorites Fyais, Nothing Else Matter
Add to Technorati Favorites Football Round Ups
Add to Technorati Favorites Filipino Entrepreneur
Add to Technorati Favorites Foreign Perspectives
Add to Technorati Favorites Frugal Momma

Add to Technorati Favorites GarryConn dot Com
Add to Technorati Favorites Gauravonomics Blog
Add to Technorati Favorites Genius Types
Add to Technorati Favorites Genus Loci

Add to Technorati Favorites Home Based Business
Add to Technorati Favorites How To Earn Money Blogging

Add to Technorati Favorites I Love Tech & Cash
Add to Technorati Favorites India PR Blog
Add to Technorati Favorites I Thought, Therefore I Blog
Add to Technorati Favorites Inklings The Copywriter's Blog
Add to Technorati Favorites Internet Marketing
Add to Technorati Favorites Internet Serious Business

Add to Technorati Favorites Jameo Tips

Add to Technorati Favorites Klamath Design
Add to Technorati Favorites Kylescove.com

Add to Technorati Favorites Life In The Fast Lane
Add to Technorati Favorites Life Spices
Add to Technorati Favorites Living Your Dreams

Add to Technorati Favorites Must Read Files
Add to Technorati Favorites My Interesting Files
Add to Technorati Favorites Make Money Online The Quick And Easy Way
Add to Technorati Favorites MLM Forum's Online Marketing Blog
Add to Technorati Favorites Money Conciousness
Add to Technorati Favorites Mr. Gary Lee
Add to Technorati Favorites Msdanielle
Add to Technorati Favorites My Credit Group
Add to Technorati Favorites My Online Collections
Add to Technorati Favorites Million Dollar Experiment Down Under

Add to Technorati Favorites Nia Trading Signals
Add to Technorati Favorites Nukilan Jejari Azhad

Add to Technorati Favorites Pentimento
Add to Technorati Favorites Panopticum

Add to Technorati Favorites QMusings
Add to Technorati Favorites Quasi Fictional

Add to Technorati Favorites Random Expressions
Add to Technorati Favorites Ramblings Of An Undisturbed Mind
Add to Technorati Favorites Rishiraj
Add to Technorati Favorites Romance Tracker
Add to Technorati Favorites Rugjeff's Blog About Blogging

Add to Technorati Favorites Sexy In Red
Add to Technorati Favorites Shadowscope
Add to Technorati Favorites Shakeroo's Gold
Add to Technorati Favorites Sleeping Princess
Add to Technorati Favorites Square Cookies

Add to Technorati Favorites Thinking Tunnel
Add to Technorati Favorites T Jantunen.com
Add to Technorati Favorites Tech Lock-Rahul
Add to Technorati Favorites Tech Junction
Add to Technorati Favorites Technology Bites
Add to Technorati Favorites TechnoSpot.net
Add to Technorati Favorites TodSpace

Add to Technorati Favorites Voluntary Death
Add to Technorati Favorites Versa Creations
Add to Technorati Favorites Vinod Live

Add to Technorati Favorites Webtools

Add to Technorati Favorites Zath