TUNAKUJA Soon kivingine  kidogo.

  Story: The Turtle Picnic

A family of tortoise went on a picnic. They packed food and set out to a place they had selected… behind the hills. When they reached the spot, they unpacked their picnic basket. They realized they had forgotten to bring salt. Food without salt is tasteless.They had a conference to decide who should go back and get salt. After a lot of discussion, the youngest tortoise was chosen, as he was faster than the others.The youngest objected on the ground that before he could come back the others might eat the snacks. But they assured him they would wait for him to come back with salt.

Six months passed, but the youngest tortoise did not turn up. So the rest of the family decided to open the basket and eat the snacks. When they opened the snack basket, the little tortoise jumped out of the bushes and screamed,"Look, I knew you would not wait till I came back. For six months I have been hiding in these bushes to make sure you would not eat without me. Now my suspicion has been confirmed, and I am not going to get the salt."

Some of us are exactly like our suspicious tortoise: we waste our own time waiting for people to live up to our expectations. Instead of doing the right thing ourselves, we wait for others to act in ways we expect them to. We waste our time waiting for others to live according to our expectations

Story: The Train

A group of children are playing near two railway tracks, one still in use while the other disused. Only one child is playing on the disused track, the rest on the optional one.

The train is coming, and you are just beside the track interchange. You can make the train change its course to the disused track and save most of the kids. However, that would also mean the lone child playing at the disused one would be sacrificed. Or would you rather let the train go its way?

Lets pause to think what decision we would eventually make...

Most people might choose to divert the course of the train, and sacrifice only one lone child. You may think the same way, I guess. But did you think that the child choosing to play on the disused track had in fact made the right decision to play at a safe place?

Nevertheless, he had to be sacrificed because of his ignorant friends who chose to play where danger was. This kind of dilemma happens around us everyday. In the office, community, in politics and especially in a democratic society, the minority is often sacrificed for the interest of the majority, no matter how foolish or ignorant the majority are, and how farsighted and knowledgeable the minority are. The child who chose not to play with the rest on the used track was sidelined. And in the case where he was sacrificed, none shed a tear for him.

The scenario teaches us another lesson that while we are taking right decisions in our life, its our moral responsibility to teach others about the dangers of chosing the wrong options. If we do not do this we might have to suffer, like the boy in this scenario. If the kid opted to teach his fellow friends about the in-service track, all of them would be safe and sound.

While we are all aware that life is full of tough decisions that need to be made, we may not realize that hasty decisions may not always be the right ones.


"Remember that what's right isn't always popular, and what's popular isn't always right."

Everybody makes mistakes, that's why they put erasers on pencils.

Short story

reference: Unknown

Top Fitness Tips For Women Of Any Age

Health and fitness is important at any age.

As we get older and look to keep in shape, the emphasis on what we do and how we do it becomes more important; as our lives get busier we have more responsibilities and less time. Achieving the best possible results in the quickest amount of time is important as most people Don't have hours to toil away in the gym. These 10 top fitness and diet tips will help maximise your workout time, supercharge your health and help maintain a figure with which you’re happy.

Best exercises

Focus on using multi joint exercises such as squats and lunges for the lower body and press ups and vertical pull downs for the upper body. These exercises require you to develop correct multi joint movement in the body developing a well-rounded physique that is proportional. Not only this, they have the best carryover to developing your strength levels and developing perfect posture.

Start in your 20s

The benefits of exercise are obviously well documented but the earlier you start a regular fitness routine the better it will be in the long term. As you age muscles become weaker if inactive for a long period. This may mean that your posture can change increasing the risk of injury. The earlier you start a structured training programme including a mix of resistance work as well as cardiovascular exercise the better.

Fitness goals

Having short and long term goals will help you to stay motivated. We set a range of goals for clients depending on what they want to achieve. Broadly speaking it is important to be able to control your body weight so performing a full press up is often the goal for a lot of people. That said it is not beyond some of our clients to try and master pull ups which is the ultimate upper body exercise.

From a cardiovascular standpoint it is not beyond most people to attempt a 10km run. You can build up to this gradually but with the right training most people should be able to break under 55 minutes.

Don't avoid fat

Avoiding fat is advocated in many diets but it may do us more harm than good. Fat plays an important part in the formation of the cells in our body as well as hormone structure. Avoiding fat can therefore cause issues with our metabolic function meaning that processes such as our immune system cannot function appropriately. About 30% of your diet should come from a variety of sources of fat. If you are looking to supplement your diet then an Omega 3 supplement is most appropriate as it provides the types of fats that we tend to struggle with getting enough, it’s also found in salmon, mackerel and other oily fish.

What to do in your 40s

If you’re starting a new fitness regime in your 40s, never fear, it’s not too late to turn back the years. In fact as long as you build up steadily you can take your fitness levels beyond those in their 30s. Making sure you are doing the right thing is perhaps most important here so taking in to account any muscular strengths, weaknesses and any injuries that you may have had is important when trying to formulate the best plan.

Try to see a qualified fitness professional or a physiotherapist who can screen you to see if there are certain exercises that you may need to focus upon. Typically we see a lot of tightness around the hip area which may be helped with a sensible mobility programme.

Focus on good nutrition rather than calories

Calorie counting is an inefficient way of eating as it will take you away from the process of finding good nutritious food. Focus upon including plenty of lean meats and fish in your diet. Use vegetables and fruit as thebasis of all meals and snacks and then with higher calorie carbohydrate foods such as bread, rice and pasta based around the times when you are most active.

If you then change your portion sizes relevant to the amount of activity you are performing then you should be able to keep your diet balanced without any unnecessary fluctuations in body fat levels. Habits are important, concentrate on the process A lot of the time our clients get tied in to wanting to achieve a certain result.

While we do design programmes to drive towards a certain goal, its sometimes not the most productive method of maintaining motivation. We aim to focus on long term change by habit forming and effectively focussing upon the process rather than the overall result.

These habits if maintained can then set you up for long term success in your chosen training goal. For example, keeping suitably hydrated by drinking two litres of water daily, focussing upon consuming a sensible breakfast, making sure lean protein is served at every meal etc. By breaking this down into a series of smaller process goals it makes it easier to understand what it takes to achieve your chosen goal.

Holistic training programmes for better results

One method of training won't necessarily guarantee you results so it is important to vary your training focus. With personal training we have the ability to use a variety of different influences in our training to makesure our clients continue to progress. Make sure that whatever activity you choose, it fits in with your lifestyle,  suits your fitness needs and most importantly is something you enjoy as this will help you stick to it. Don't cut carbs for a long period of time Low carb diets work in the short term for rapid fat loss.

However if used in the long term they can cause a slowing of the metabolism and harm other vital processes in the body which can be detrimental for your long term health. You carbohydrate intake should be matched to how much activity you perform. A lot of the time people are impressed by the initial weight lost during carbohydrate deprivation - this though is often due to hydration status as the body releases water and should not be confused with fat loss.

More is not always the solution

As your body becomes more efficient at exercise, one of two things have to change - either the intensity of what you are doing or the amount/volume. Taking up the amount of activity you perform may not necessarily benefit your goals. As you become fitter, to continue to see improvements in your fitness the emphasis should be on working more intensely. For instance, to work on your strength levels, increasing the weight you lift and dropping your repetitions down to below six will help you develop further.

In relation to cardiovascular exercise, higher intensity work such as intervals (short periods of high intensity) or tempo sessions (longer periods at an intensity close to what you may call your "race pace")

may elicit better training results.

How To Increase Your Exercise Motivation

Can I Borrow $5? (Story)

A woman came home from work late, tired and irritated, to find her 5-year old son waiting for her at the door. - SON: 'Mummy, may I ask you a question?' - MUM: 'Yeah sure, what it is?' replied the woman. - SON: 'Mummy, how much do you make an hour?' - MUM: 'That's none of your business. Why do you ask such a thing?' the woman said Angrily. - SON: 'I just want to know. Please tell me, how much do you make an hour?' - MUM: 'If you must know, I make $20 an hour.' - SON: 'Oh,' the little boy replied, with his head down. - SON: "Mummy, may I please borrow $5?" - The mother was furious, 'If the only reason you asked that is so you can borrow some money to buy a silly toy or some other nonsense, then you march yourself straight to your room and go to bed. Think about why you are being so selfish. I don't work hard everyday for such childish frivolities. ' - The little boy quietly went to his room and shut the door.. - The woman sat down and started to get even angrier about the little boy's questions. How dare he ask such questions only to get some money? - After about an hour or so, the woman had calmed down, and started to think: - Maybe there was something he really needed to buy with that $5 and he really didn't ask for money very often.The woman went to the door of the little boy's room and opened the door. - 'Are you asleep, son?' She asked. - 'No Mummy, I'm awake,' replied the boy. - 'I've been thinking, maybe I was too hard on you earlier' said the woman. 'It's been a long day and I took out my aggravation on you. Here's the $5 you asked for.' - The little boy sat straight up, smiling. 'Oh, thank you Mummy!' he yelled. Then, reaching under his pillow he pulled out some crumpled up bills. - The woman saw that the boy already had money, started to get angry again. - The little boy slowly counted out his money, and then looked up at his mother. - 'Why do you want more money if you already have some?' the mother grumbled. - 'Because I didn't have enough, but now I do,' the little boy replied. - 'Mummy, I have $20 now. Can I buy an hour of your time? Please come home early tomorrow. I would like to have dinner with you.' - The mother was crushed. She put her arms around her little son, and she begged for his Forgiveness. - It's just a short reminder to all Of you working so hard in life. We should not let time slip through our fingers without having spent some time with those Who really matter to us, those close to our hearts. Do remember to share that $20 worth of your time with someone you love. If we die tomorrow, the company that we are working for could easily replace us in a matter of hours. But the family friends we leave behind will feel the loss for the rest of their lives. Please don't break this even if you only send it to one person. Thanks

A woman came home from work late, tired and irritated, to find her 5-year old son waiting for her at the door. - SON: 'Mummy, may I ask you a question?' - MUM: 'Yeah sure, what it is?' replied the woman. - SON: 'Mummy, how much do you make an hour?' - MUM: 'That's none of your business. Why do you ask such a thing?' the woman said Angrily. - SON: 'I just want to know. Please tell me, how much do you make an hour?' - MUM: 'If you must know, I make $20 an hour.' - SON: 'Oh,' the little boy replied, with his head down. - SON: "Mummy, may I please borrow $5?" - The mother was furious, 'If the only reason you asked that is so you can borrow some money to buy a silly toy or some other nonsense, then you march yourself straight to your room and go to bed. Think about why you are being so selfish. I don't work hard everyday for such childish frivolities. ' - The little boy quietly went to his room and shut the door.. - The woman sat down and started to get even angrier about the little boy's questions. How dare he ask such questions only to get some money? - After about an hour or so, the woman had calmed down, and started to think: - Maybe there was something he really needed to buy with that $5 and he really didn't ask for money very often.The woman went to the door of the little boy's room and opened the door. - 'Are you asleep, son?' She asked. - 'No Mummy, I'm awake,' replied the boy. - 'I've been thinking, maybe I was too hard on you earlier' said the woman. 'It's been a long day and I took out my aggravation on you. Here's the $5 you asked for.' - The little boy sat straight up, smiling. 'Oh, thank you Mummy!' he yelled. Then, reaching under his pillow he pulled out some crumpled up bills. - The woman saw that the boy already had money, started to get angry again. - The little boy slowly counted out his money, and then looked up at his mother. - 'Why do you want more money if you already have some?' the mother grumbled. - 'Because I didn't have enough, but now I do,' the little boy replied. - 'Mummy, I have $20 now. Can I buy an hour of your time? Please come home early tomorrow. I would like to have dinner with you.' - The mother was crushed. She put her arms around her little son, and she begged for his Forgiveness. - It's just a short reminder to all Of you working so hard in life. We should not let time slip through our fingers without having spent some time with those Who really matter to us, those close to our hearts. Do remember to share that $20 worth of your time with someone you love. If we die tomorrow, the company that we are working for could easily replace us in a matter of hours. But the family friends we leave behind will feel the loss for the rest of their lives. Please don't break this even if you only send it to one person. Thanks

A woman came home from work late, tired and irritated, to find her

5-year old son waiting for her at the door.

- SON: 'Mummy, may I ask you a question?'

- MUM: 'Yeah sure, what it is?' replied the woman.

- SON: 'Mummy, how much do you make an hour?'

- MUM: 'That's none of your business. Why do you ask such a thing?' the woman said

Angrily.

- SON: 'I just want to know. Please tell me, how much do you make an hour?'

- MUM: 'If you must know, I make $20 an hour.'

- SON: 'Oh,' the little boy replied, with his head down.

- SON: "Mummy, may I please borrow $5?"

- The mother was furious, 'If the only reason you asked that is so you can borrow some money to buy a silly toy or some other nonsense, then you march yourself straight to your room and go to bed. Think about why you are being so selfish. I don't work hard everyday for such childish frivolities. '

- The little boy quietly went to his room and shut the door..

- The woman sat down and started to get even angrier about the little boy's questions. How dare he ask such questions only to get some money?

- After about an hour or so, the woman had calmed down, and started to think:

- Maybe there was something he really needed to buy with that $5 and he really didn't ask for money very often.The woman went to the door of the little boy's room and opened the door.

- 'Are you asleep, son?' She asked.

- 'No Mummy, I'm awake,' replied the boy.

- 'I've been thinking, maybe I was too hard on you earlier' said the woman. 'It's been a long day and I took out my aggravation on you. Here's the $5 you asked for.'

- The little boy sat straight up, smiling. 'Oh, thank you Mummy!' he yelled. Then, reaching under his pillow he pulled out some crumpled up bills.

- The woman saw that the boy already had money, started to get angry again.

- The little boy slowly counted out his money, and then looked up at his mother.

- 'Why do you want more money if you already have some?' the mother grumbled.

- 'Because I didn't have enough, but now I do,' the little boy replied.

- 'Mummy, I have $20 now. Can I buy an hour of your time? Please come home early tomorrow.

I would like to have dinner with you.'

- The mother was crushed. She put her arms around her little son, and she begged for his Forgiveness.

- It's just a short reminder to all

Of you working so hard in life. We should not let time slip through our fingers without having spent some time with those

Who really matter to us, those close to our hearts. Do remember to share that $20 worth of your time with someone you love.

If we die tomorrow, the company that we are working for could easily replace us in a matter of hours. But the family friends we leave behind will feel the loss for the rest of their lives.

Please don't break this even if you only send it to one person.

Thanks