Friday, February 8, 2008

Estadio Santiago Bernabéu



The Santiago Bernabéu Stadium was inaugurated on 14 December 1947 with a match between Real Madrid and Portuguese club Os Belenenses. The stadium was considered the best and most modern football venue of the times, and it's first expansion in 1954 also made it the biggest in the world. The history of the stadium developed in unison with an extraordinary team of champions, whose list of honours managed to match the greatness of this superb stage. They are the golden years that fulfilled every supporter's dreams: the best team playing in the best stadium.

At this point, it is fair to acknowledge the importance of one person, a symbol of Real Madrid, a visionary who was ahead of his time, a person whose faith firmly led and commanded this magnificent project, developing it successfully. The man was Santiago Bernabéu, after whom the White Coliseum was named. His grandiose vision of a stadium that could hold the ever-growing Real Madrid fanbase -a pipe dream in many people's heads- came to fruition thanks to his undeniable effort and leadership.

The Santiago Bernabéu Stadium has hosted an endless number of first-line sporting and social events, among which the following stand out: the Final of the 2nd European Cup won by Real Madrid (1957); the Final of the Eurocup (1964); the Commemorative celebrations of the Stadium's 25th anniversary(1972); the Commemorative celebrations of Real Madrid's 75th anniversary (1977); the Final of the Spain 1982 World Cup; Pope John Paul II's 100,000+ gathering with the Spanish youth (1982). Additionally, the Santiago Bernabéu has played host to several finals of the Spanish Cup.

my heart beats 4 real...

Who hasn't heard of Real Madrid? This famous Spanish club is one of the most renowed and successful names in world football.

Over the past 100 years, arguably no other club can boast such a glorious history as the Spanish giants, their name being synonymous with glory nights and famous names. Indeed, with 9 European Cups and 30 league titles in their trophy cabinet, Madrid were voted as the best team of the 20th century by FIFA, with plenty more history to speak of, too.

In The Beginning

The formation of the club was convoluted. Football was introduced to the Spanish capital by immigrant professors and students, many from Oxbridge, these mainly English ex-pats forming Football Sky in 1895. A split of the club in 1900 saw New Foot-Ball de Madrid and Español de Madrid formed, with the latter splitting yet again to result in the formation of Sociedad Madrid FC

It was that team, after three further name changes, that took on the mantle of Real Madrid Club de Fútbol. As suited a club of English influence, the team colours were chosen as all-white, following the example of Corinthians FC back home.

Even in the early days of regional league football, Madrid were to gain major honours, winning five early Copa del Rey titles. Then, as the game went national, Madrid picked up their first two league titles in the early 1930s, but had two wait another two decades before success would come their way again.

When it finally did, though, such success was to change the face of the club - and that of the modern game - forever.

Unrivalled Pedigree

With players such as Alfredo Di Stéfano, Ferenc Puskás, Francisco Gento, Hector Rial, Raymond Kopa, and José Santamaria in the team, the 1950s Real Madrid side is regarded as one of the best ever.

The team won domestic honours, with the championship arriving in 1953/54, 1954/55, 1956/57 and 1957/58, but it was in Europe that this side truly made their name.

Indeed, in the first ever European Cup Final, los Merengues defeated Stade de Reims-Champagne 4-3 to lift hte inaugural trophy. Four more finals and four more victories followed in the competition, culminating in what many describe as the best final ever played, Madrid thrashing Eintracht Frankfurt 7-3 at Hampden Park in Scotland in 1960.

The swinging 60's saw el Real lift the Spanish league title on no fewer than eight occasions, while the European Cup belately returned to the Bernabeu following a win over FK Partizan in 1966.

The good times continued into the 1970's with championships arriving in 1972, '75, '76, 78, 79 and then 1980. However, the early 80s proved an unusually lean spell for the Madrid giants, with little silverware to speak of in that time, a victory in the short-lived and much-maligned Copa de la Liga aside.

Back To The Top

Then, however, the club embarked on an incredible run that saw them win the league five years running (1986 to 1990), largely thanks to a world-famous quintet of fantastic talent. The Quinta del Buitre consisted of Emilio Butragueño (el Buitre), Manolo Sanchís, Martín Vazquéz, Míchel and Miguel Pardeza, comprising arguably the most memorable Madrid team since the early 60s.

Into the mid-1990's and Los Merengues saw two league titles and one Copa del Rey arrive, but it was towards the end of the century that the club finally lifted itself back to the very top of the game as they defeated Juventus in the 1998 European Cup Final.

However, that victory was not enough to save then-president Lorenzo Sanz, as he lost the election soon after to construction magnate Florentino Pérez.

In his early years in charge of the club, the new supremo stuck by the tried-and-trusted method of sticking with the old guard who had brought success back to Madrid. Indeed, Luis Figo was his only signing during his first season in charge. That was the summer immediately following their second European Cup win in three seasons, the men in white racking up a victory over Valencia in Paris.

Then, the transfer policy changed. Pérez added Zinedine Zidane to the mix, the classy Frenchman emblematic of a new age of strengthening.

The new president's vision of world superstars combined with homegrown youngsters emerged, the man himself labelling it 'los Zidanes y los Pavónes', after the stylish French midfielder and the promising, cantera-bred defender Francisco Pavón.

It seemed a fitting enough way to close the century as the club was named as the Best Club of the 20th Century by FIFA. Then, perhaps a couple of years late, Madrid showed their old class once again in the Champions League final as Zidane scored an incredible winning goal at Hampden Park against Bayer Leverkusen.

The league title followed a year later, but almost immediately the way the club was being run changed almost overnight. The coach, Vicente del Bosque, was sacked, and no fewer than 16 players were allowed to leave.

All Change

Through the door came David Beckham in a whirlwind of publicity and a clear signal that marketing was - in the eyes of sum - now as important as what was happening on the pitch. Another dreaded lean spell followed and, for many different reasons, the team suffered, enduring three season without winning a trophy.

Several coaches came and went, as did several players, but seemingly nothing could lift the club out of the doldrums. Finally, early in 2006, Pérez resigned as president and left the way open for a new president to take over during the summer.

In July, Ramón Calderón, who had been a member of Pérez's board, won the fans' vote after promising things would be different. Fabio Capello was named as the new coach and Predrag Mijatovic, who scored the winning goal for the club in the '98 European Cup Final, was installed as the new sporting director.

The 2006-07 season was nothing if not eventful, the Merengues starting off in difficult fashion before racing back into life towards the end of the season. Following a head-to-head battle with Barcelona for the title, Sevilla snapping at their heels, Los Merengues lifted the trophy on the final day of the season.

It was a cathartic moment for an organisation in transition, and an achievement worthy of a great club. However, the drama wasn't over: Calderón promptly sacked Capello but left Mijatovic in the director's chair as he sought out Bernd Schuster to lead the club into its title-defending season.

Beckham, too, moved on, joining Ronaldo in a Bernabeu exodus - however, he was heading not to Serie A, but rather to Major League Soccer. The age of 'galacticos' like Zidane was said to be at an end, but Real Madrid still have a wealth of global talent on their books.

Monday, February 4, 2008

a lost gem

Duncan Edwards was born in Dudley on 1st October 1936 and throughout his short life professed his pride at being an ambassador for the town wherever his football career took him.

From his earliest days his love for kicking a football around the streets signified a special feeling and enthusiasm for the sport. By the time he was playing for his junior school his footballing skill was already being noticed. One schoolmaster watching the 11-year-old Duncan noted that the youngster 'told all the other 21 players what to do and where to go and that included the referee and linesmen!'

That same schoolmaster later wrote to a friend 'I have just seen a boy of 11 who will one day play for England'. How right he was! Two years later the lad wrote an essay in his classroom in which he mused about 'playing at Wembley' and his wish came true that same year as he stood on the 'hallowed turf' wearing a white England shirt playing against Wales in a schoolboy international. That day in April 1951 his footwork on the field dazzled everyone and one talent scout was heard to remark 'by God, they've got a good 'un there!'

The name Duncan Edwards will forever be associated with Manchester United and the so-called 'Busby Babes', a concept developed by United's Manager Matt Busby in the late 1940's when the club was badly in debt and unable to afford to buy 'expensive' players. Busby and his trainer Jimmy Murphy decided to employ a radical youth policy developing their own young players, creating the stars of the future.

Duncan was pivotal in that scheme and he made his debut for the first team on 4th April 1953 against Cardiff City - the team lost 4-0! The lad from Dudley was a mere 16 years and 185 days old. Three and a half years later Duncan celebrated his 100th appearance for United and the 'Busby Babes' were beginning to create the sensational legend that took the footballing world by storm.

In this age of footballing megastars who become international millionaires, it must be mentioned that Duncan Edwards was the rising star in a most promising firmament. His contract with Manchester United can still be examined and reveals that this 'solid gold' prospect earned a paltry £15 a week during the season reducing to £12 a week during the non-playing summer months.

Of course even in the 1950's there were other ways to bolster a superstar's income and Duncan became one of the first footballers to earn money endorsing products. He promoted Dextrosol Glucose Tablets, which his adverts said 'were a natural source of energy which you could rely on anytime, anywhere'. Whether Duncan actually ever took any of the tablets, of course, remains unrecorded!

Following the Munich crash, Duncan's body was flown home and was buried in Dudley's Borough cemetery. Over 5,000 people stood in silence outside the cemetery and lining the streets in tribute "to the lad from Elm Road on the Priory Estate.

Three years later, hundreds more turned out for the unveiling by Sir Matt Busby of two stained glass windows at st.francis church in Dudley commemorating the life of Duncan Edwards who died tragically aged just 21. As Sir Matt said that August day in 1961 'there will only be one Duncan Edwards and any boy who strives to emulate Duncan or take him as his model, won't go far wrong'.

At the time of his death, Duncan Edwards had the world at his feet. His footballing skill far outpaced his rivals and young supporters the world over idolised this big lad with the sure feet. Off the field too, things were going well and a few days before he flew to Belgrade, the manuscript of his book 'Tackle Soccer This Way' was handed to his publishers and later printed word for word as he wrote it. In the book he offers youngsters hundreds of soccer tips such as 'always respect the referee and be reasonable at all times'.

Today we are left to wonder what this towering figure (in every sense of the word) would have achieved had there been no Munich. Perhaps the question was answered by soccer supremo Tommy Docherty who said of him 'You can keep all your Bests, Peles and Maradonas, Duncan Edwards was the greatest of them all!'

Dudley was and still is very proud of its own soccer hero and even now, more than thirty years after that horrific air crash at Munich, visitors in their hundreds enquire about Duncan Edwards. His grave in the Borough's cemetery is still a shrine for pilgrimage by soccer supporters and often bunches of red and white flowers appear there, especially if Manchester United has a Midlands fixture.

The two stained glass windows in Laurel Road and a display case (containing some of Duncan's shirts, international caps and other memorabilia) can be found at the Dudley museum and art galery in St James Road - the exhibition moved there from Dudley Leisure Centre in July 2006.

A statue has recently been erected in the main shopping square in Dudley. The Borough's Archive & Local History Department at Mount Pleasant Street, Coseley, has an interesting file of press cuttings featuring Duncan and you can see there also copies of three rare books about Duncan plus his own book of footballing hints. The three main biographies are:

Duncan Edwards a Biography' by lain McCartney and Roy Cavanagh, published by Temple Nostalgia

Duncan Edwards' by Derek Dougan, Hugh Jamieson & Frank Taylor, published by The Duncan Edwards Sports Medicine Centre Appeal.

Duncan Edwards - Manchester United and England' by Geoff Warburton, published by The Dulston Press

Duncan's own book is called 'Tackle Soccer This Way' published by Stanley Paul. A rare chance to understand the man, appreciate his total feel for the game and sense the great man's kindness and modesty.

As Frank Taylor (the only pressman to survive the Munich aircrash) said 'So Long Dunc! It was great while it lasted!'

gals

Types of Girls


( Computer Humor )


CD-ROM GIRLS

She is always faster and faster.


***********


EMAIL GIRLS


Every ten things she says, eight are nonsense .


***********



HARD DISK GIRLS


She remembers everything, FOREVER


***********



INTERNET GIRLS


Difficult to access


***********



MULTIMEDIA GIRLS


She make horrible thing look beautiful


***********



SCREENSAVER GIRLS


She is good for nothing but at least she is fun


***********



RAM GIRLS


She forget about you, the moment turn her off


***********



WINDOW GIRLS


Everyone know that she can't do a thing right, but no one can live without her.


***********



VIRUS GIRLS


Also known as "wife'' when you are not expecting her, she comes, install herself and uses all your resources. If you try to uninstall her you will lose something, if don't try you uninstall her you will lose everything...

e=mc^2

Collected Quotes from Albert Einstein


  • "Any intelligent fool can make things bigger, more complex, and more violent. It takes a touch of genius -- and a lot of courage -- to move in the opposite direction."
  • "Imagination is more important than knowledge."
  • "Gravitation is not responsible for people falling in love."
  • "I want to know God's thoughts; the rest are details."
  • "The hardest thing in the world to understand is the income tax."
  • "Reality is merely an illusion, albeit a very persistent one."
  • "The only real valuable thing is intuition."
  • "A person starts to live when he can live outside himself."
  • "I am convinced that He (God) does not play dice."
  • "God is subtle but he is not malicious."
  • "Weakness of attitude becomes weakness of character."
  • "I never think of the future. It comes soon enough."
  • "The eternal mystery of the world is its comprehensibility."
  • "Sometimes one pays most for the things one gets for nothing."
  • "Science without religion is lame. Religion without science is blind."
  • "Anyone who has never made a mistake has never tried anything new."
  • "Great spirits have often encountered violent opposition from weak minds."
  • "Everything should be made as simple as possible, but not simpler."
  • "Common sense is the collection of prejudices acquired by age eighteen."
  • "Science is a wonderful thing if one does not have to earn one's living at it."
  • "The secret to creativity is knowing how to hide your sources."
  • "The only thing that interferes with my learning is my education."
  • "God does not care about our mathematical difficulties. He integrates empirically."
  • "The whole of science is nothing more than a refinement of everyday thinking."
  • "Technological progress is like an axe in the hands of a pathological criminal."
  • "Peace cannot be kept by force. It can only be achieved by understanding."
  • "The most incomprehensible thing about the world is that it is comprehensible."
  • "We can't solve problems by using the same kind of thinking we used when we created them."
  • "Education is what remains after one has forgotten everything he learned in school."
  • "The important thing is not to stop questioning. Curiosity has its own reason for existing."
  • "Do not worry about your difficulties in Mathematics. I can assure you mine are still greater."
  • "Equations are more important to me, because politics is for the present, but an equation is something for eternity."
  • "If A is a success in life, then A equals x plus y plus z. Work is x; y is play; and z is keeping your mouth shut."
  • "Two things are infinite: the universe and human stupidity; and I'm not sure about the the universe."
  • "As far as the laws of mathematics refer to reality, they are not certain, as far as they are certain, they do not refer to reality."
  • "Whoever undertakes to set himself up as a judge of Truth and Knowledge is shipwrecked by the laughter of the gods."
  • "I know not with what weapons World War III will be fought, but World War IV will be fought with sticks and stones."
  • "In order to form an immaculate member of a flock of sheep one must, above all, be a sheep."
  • "The fear of death is the most unjustified of all fears, for there's no risk of accident for someone who's dead."
  • "Too many of us look upon Americans as dollar chasers. This is a cruel libel, even if it is reiterated thoughtlessly by the Americans themselves."
  • "Heroism on command, senseless violence, and all the loathsome nonsense that goes by the name of patriotism -- how passionately I hate them!"
  • "No, this trick won't work...How on earth are you ever going to explain in terms of chemistry and physics so important a biological phenomenon as first love?"
  • "My religion consists of a humble admiration of the illimitable superior spirit who reveals himself in the slight details we are able to perceive with our frail and feeble mind."
  • "Yes, we have to divide up our time like that, between our politics and our equations. But to me our equations are far more important, for politics are only a matter of present concern. A mathematical equation stands forever."
  • "The release of atom power has changed everything except our way of thinking...the solution to this problem lies in the heart of mankind. If only I had known, I should have become a watchmaker."
  • "Great spirits have always found violent opposition from mediocrities. The latter cannot understand it when a man does not thoughtlessly submit to hereditary prejudices but honestly and courageously uses his intelligence."
  • "The most beautiful thing we can experience is the mysterious. It is the source of all true art and all science. He to whom this emotion is a stranger, who can no longer pause to wonder and stand rapt in awe, is as good as dead: his eyes are closed."
  • "A man's ethical behavior should be based effectually on sympathy, education, and social ties; no religious basis is necessary. Man would indeeded be in a poor way if he had to be restrained by fear of punishment and hope of reward after death."
  • "The further the spiritual evolution of mankind advances, the more certain it seems to me that the path to genuine religiosity does not lie through the fear of life, and the fear of death, and blind faith, but through striving after rational knowledge."
  • "Now he has departed from this strange world a little ahead of me. That means nothing. People like us, who believe in physics, know that the distinction between past, present, and future is only a stubbornly persistent illusion."
  • "You see, wire telegraph is a kind of a very, very long cat. You pull his tail in New York and his head is meowing in Los Angeles. Do you understand this? And radio operates exactly the same way: you send signals here, they receive them there. The only difference is that there is no cat."
  • "One had to cram all this stuff into one's mind for the examinations, whether one liked it or not. This coercion had such a deterring effect on me that, after I had passed the final examination, I found the consideration of any scientific problems distasteful to me for an entire year."
  • "...one of the strongest motives that lead men to art and science is escape from everyday life with its painful crudity and hopeless dreariness, from the fetters of one's own ever-shifting desires. A finely tempered nature longs to escape from the personal life into the world of objective perception and thought."
  • "He who joyfully marches to music rank and file, has already earned my contempt. He has been given a large brain by mistake, since for him the spinal cord would surely suffice. This disgrace to civilization should be done away with at once. Heroism at command, how violently I hate all this, how despicable and ignoble war is; I would rather be torn to shreds than be a part of so base an action. It is my conviction that killing under the cloak of war is nothing but an act of murder."
  • "A human being is a part of a whole, called by us _universe_, a part limited in time and space. He experiences himself, his thoughts and feelings as something separated from the rest... a kind of optical delusion of his consciousness. This delusion is a kind of prison for us, restricting us to our personal desires and to affection for a few persons nearest to us. Our task must be to free ourselves from this prison by widening our circle of compassion to embrace all living creatures and the whole of nature in its beauty."
  • "Not everything that counts can be counted, and not everything that can be counted counts." (Sign hanging in Einstein's office at Princeton)

rose

Language of Roses - the different meaning of rose colors.

Expressing feelings of love, affection, friendship, thankfulness, joy and several other feelings that makes your life beautiful and rewarding is not always easy.Some peoples uses poetry, roses and many other things to express their feelings. However sending the appropriate rose color bouquet convey messages in a very special and beautiful way.

Roses can be sent to any one for any reasons or feelings mentioned above, be they wife or husband, friend or lover, mom or dad, grandma or grandpa or your favourite actor / actresses. No limitations applied when you are sending roses..

Learn The Meaning of Rose Colors to Send Correct Rose.


RED roses show love, passion and respect. Red roses of any color say "I love you"; deep red roses imply unconscious beauty.
PINK roses communicate happiness, appreciation, admiration, friendship, sympathy.

LIGHT PINK roses denote grace, joy, gentility and admiration.
DARK PINK roses are to signify thankfulness.

LAVENDER symbolizes love at first sight and enchantment.
WHITE roses signify spiritual love and purity; but of the soul; bridal white means happy love. White roses can also signify secrecy reverence humility, innocence, or charm.
YELLOW shows "I care"; friendship, joy, gladness or freedom.

CORAL roses imply desire.
PEACH roses indicate modesty.

ORANGE roses display a feeling of enthusiasm, desire and fascination.

WHITE and RED roses mixed together signify unity.

RED and YELLOW roses together say "Congratulations!"

YELLOW and ORANGE roses in combination imply passionate thoughts.



Other Messages / Meanings For Different Combination of Roses

Delicate and Beautiful, the rose is the principal messenger of love.
A single rose denotes "I still Love you"
Two Roses of any color taped or wired together signify a commitment or forthcoming marriage.
In general, pale-colored roses signify friendship.
12 Roses - Gratitude
25 Roses - Congratulations
50 Roses - Unconditional Love
With roses and flowers there are no limitations as to what can be expressed. The colors and aromas of the different types of roses all have their unique place the history of human expression. Knowing the specific meaning of a rose only enhances the experience of sending and receiving rose and flower bouquets.

Weight-Loss Without Fuss In 20 Minutes a Day

Important Notice

Important Notice Regarding Program Prerequisites
This weight-loss routine assumes that the person undergoing the routine (you!) is young and healthy and not suffering from any obvious or non-obvious health problems. We believe that the routine is safe and based on a sound theoretical understanding of physiological principles. While the vast majority of people undergoing this routine will have a very smooth experience, we recommend that you speak to your health-care professional before embarking on this or any other fitness or weight-loss routines.

The "No Excuses" Mindset
Following are some excuses that people give when they want to avoid exercising
  • I've had a hard day
  • I'm busy
  • I have no time
  • I'm tired
  • I'll workout later
  • I'm getting onto a plane in the next few hours
  • I've just arrived from a long-distance plane journey and I'm tired

However, these same folks don't make such excuses when they need to:
  • Shower
  • Brush their teeth
  • Watch TV

Resolve today to develop the "No Excuses" mindset. Resolve that you will exercise your body or your mind for at least 20 minutes everyday. This program will make it easy for you by teaching you exercises that you can accomplish in the privacy of your home. Let's get started!


Introduction to the Weight-Loss Without Fuss Routine
You will see that the routines in this program don't focus on isolating various parts of your body. There are no "upper body days" or "chest days" which are common to those with even the most rudimentary exposure to body building or weight training. Unlike body-building routines which break up your workouts into those targetting specific body parts, this workout simply serves up very basic exercises that impact your system and your core.This is because, the vast majority of people that are simply looking to improve and maintain their overall health will benefit more from a whole body routine that has systemic impact rather than isolation moves.

The Weight-Loss Without Fuss routine is always broken up into 3 parts:

1. An initial visualization part lasting about 3 minutes
2. A warm-up section lasting about 5 minutes
3. A toning work-out section lasting about 10 minutes
4. A cool-down visualization section lasting about 2 minutes

And while you must attempt to workout almost everyday, it is completely alright to miss a workout because of illness or a time-crunch. During these days, however, you must spend at least 3 minutes doing the visualization for that particular day. Also, because you want to make exercising a habit, work out first thing in the morning - just before you shower.


How To Visualize
Visualize the body you want to have and the kind of person you want to be. Affirm the following while visualizing the statement in rich detail:
1. I'm lean and in excellent physical shape
2. My waist is trim
3. My posture is erect
4. My breathing is deep and rhythmic
5. My muscles and strong
6. My joints are supple and flexible
7. I'm the kind of person who needs to exercise everyday
8. I'm the kind of person who likes to eat healthy food
9. I'm the kind of person who likes to eat slowly
10. I'm the kind of person who is calm, relaxed and tranquil

These statements tend to ingrain themselves in your consciousness and impact your behavior long after your workout routine. Mention each statement 3 times and visualize in rich detail the associated feeling. For example, when you say "My joints are supple" imagine yourself leaning forward and touching your toes with ease. Or when you say "My muscles are strong", visualize yourself doing a push-up with perfect form. This visualization routine should be carried out everyday and should last about 3 minutes.

The Warm-up Exercises:
The Toe Touch
Stand with your feet a little less than shoulder width apart. Knees very slightly bent. Raise your hands overhead. Lean back with your arms raised and look up at the ceiling. Now lean forward and touch your toes. Repeat very slowly 5 times taking 5 seconds to go down and 5 seconds to come up. Breathe slowly and audibly.

The Side Stretch
Stand with your feet a little less than shoulder width apart. Knees very slightly bent. Raise your hands overhead. Now lean to your left. Then to your right. Repeat very slowly taking 5 seconds for each movement. Breathe slowly and audibly.


Jogging in Place
Jog in place. Bring your knees high up nearly about the level of your hips. Keep a steady rhythm. Do this continuously for about 3 minutes.


The Toning Exercises
Overhead Squat with Laptop

Stand with your feet shoulder width apart. Hold your laptop (in it's carrying case please!) with both hands and raise it overhead by extending both your hands. Squat down till your thighs are parallel to the floor. Rise up. Take 2 seconds to go down and 1 second to come up. Breathe out while going down and breathe in while coming up. This exercise strengthens your posture muscles and your thighs.

Push Up
This is the basic pushup. Get down and face the floor while supporting your body on your palms and toes. Touch your chest to the floor. Get back to the starting position. Take 2 seconds to go down and 1 second to come up. Breathe out while going down and breathe in while coming up.

Squat Upright Row With Laptop
Stand in a wide stance with feet wider than your shoulders. Hold your laptop with it's handle with both hands. This means that the laptop will be dangling between your legs. Now squat down till your thighs are parallel to the floor. Come up and while you near the top of your stance, raise the laptop handle up till your neck. Keep your elbows high. Take 2 seconds to go down and 1 second to come up. Breathe out while going down and breathe in while coming up.

Squat Thrusts
Get into the push up starting stance (Get down and face the floor while supporting your body on your palms and toes.) Jump and bring your feet close to your hands. Get back to starting position.

Bent Over Row With Laptop
Hold your laptop with both hands and lean forward. Keep your back flat. And allow your laptop to dangle below your chest. Bring your laptop up to your chest. Extend your hands slowly until the lap top is dangling below your chest again.

Lunging Press with Laptop
Stand with feet shoulder width apart. Hold a laptop with both hands on your head. Lunge forward with one leg while simultaneously raising both your hands (and your laptop) overhead. Get back to starting position. Repeat.

The Turkish Getup
Lie down on the floor with a small weight (say a thick book like a bible in your hotel room.) Hold the weight in one hand and straighten the hand holding the weight (your arm will now be perpendicular to the floor.) Now get up from the ground and come up to a standing position while holding the weight perpendicular to the floor. When you finish you will be standing with one arm extended upward. Go back to the sleeping position while continuing to maintain the perpendicularity of your arm.

Abdominal Curl
Lie down on the floor with knees bent. Bend your arms across your chest. Now slowly curl your body until your shoulders are off the floor and you are looking through your knees. Then uncurl yourself back to the starting position. Do this really slowly ... one vertebra at a time.


The Cool Down Exercises
The Cobra
Lie face down on the floor with the palms of your hands on the floor at the level of your shoulders. Arch yourself up on your hands while twisting your spine backwards. Continue rising till you are able to look up and see the ceiling. Hold this position for about 20 seconds.

The Cat Stretch
Get down on the floor on your knees and hands. Round your back like a cat until you can see your navel. Hold for 10 seconds. Then arch your back till you can see the ceiling. Hold for 10 seconds. Repeat.


The Routines
The visualization, warm up and cool down routines are common for all days. Only the work-out routines will change everyday. Pick a routine based on your interest, energy level , availability of equipment and previous day's workout. Do three sets of 10 reps each for each exercise. Rest 20 seconds between sets. Workout slowly and deliberately.

Day 1:
Overhead Squat with Laptop
Push Up
Squat Upright Row With Laptop


Day 2:
Squat Thrusts
The Turkish Getup

Day 3:
Bent Over Row With Laptop
Lunging Press with Laptop
Abdominal Curl



Eating Smart
Diet is an extremely important part of a weight loss routine. Follow these tips to lose weight:
  • Eat a heavy breakfast
  • Consume a handful of almonds everday
  • Consume some milk-products (like skim milk or yoghurt) everday
  • Don't eat more than one egg yolk a day. Consume at least 3 egg whites everday.
  • Consume at least 10 glasses of water everday
  • Eat foods that are heavy in water - like watermelon and cucumber
  • If you want to indulge yourself with desert, ice cream or chocolate, do so before 3:00 PM when your metabolism has a chance to deal with the excess calorie intake.
  • Eat complex, unprocessed foods like whole wheat.
  • Avoid white bread.
  • Avoid sugar and sugary foods.
  • Avoid too much of caffeine. Stick to a maximum of two cups of coffee or tea per day (and that too before 4:00 PM.)
  • Eat very light after 4:00 PM and until bedtime (this is probably our most important recommendation.)


Tying It All Together
Reaching your ideal weight requires a combination of diet, exercise and most importantly stress control. If you sleep too little or sleep badly you will tend to overeat and you'll not have the clear-headedness required to eat smart and work-out regularly. If you are too anxious or stressed out your adrenaline levels will cause you to eat more sugar. So watch your thoughts and your responses to events in your life. Develop a harmonious, equanimous outlook to life. In the end, you will get what you deserve. Sleep well, eat smart and workout regularly. Don't overdo anything or you'll risk injury or your body will crave more food. Stay with the program for six weeks and enjoy your new life!