CHECKLIST FOR PREPARATION AND FILING OF INCOME TAX RETURNS FOR F.Y. 08-09

CHECKLIST FOR PREPARATION AND FILING OF INCOME TAX RETURNS FOR F.Y. 08-09
i.e. A.Y.09-10 OF INDIVIDUAL AND HUF ASSESSEE

Most of the chartered firms may have completed there bank audits or will be on the verge of completion of the same. As you may be aware that Income Tax department has notified the Income Tax Return for the A.Y. 2009-10 but not yet officially released the ITR for the same. I have uploaded the Income Tax Return Forms (ITR) for A.Y. 2009-10 for my readers at the following link in PDF format.

Download ITR 1, ITR 2, ITR 3, ITR 4, ITR 5, ITR 6, ITR 7, ITR 8, and ITR V in Excel & PDF Format for A.Y. 2009-10

I will upload ITR in Excel version very soon. Keep viewing our website for latest updates.

I am producing below a checklist of documents and information’s required for preparation of Income Tax Returns of Individual and HUF

Following is a list of Documents / information required for filing Income Tax Return:

NO.

PARTICULARS OF DOCUMENTS

SECTION

FORM

REQUIRED

REMARKS / COMPLIANCE

1

Salary certificate

16

Original

2

Housing Loan repayment certificate

Original

3

T.D.S. Certificates – from Interest

16A

Original

4

Donation receipts, if any. See that 80G Stamp valid upto 31.3.2009 is available on receipt.

80G

Original

5

Mediclaim receipt – Separate portion is available “for submission to Income Tax Department”. Dispatch the same and give it to us.

80D

Xerox

6

Receipt of Pension plan premium paid of ICICI, LIC, HDFC etc

80CCC

Xerox

7

Rent paid receipt, preferably for all months, if you are claiming HRA

Original

8

Leave Travel Allowance (LTA) Proofs if you are claiming LTA Only travel tickets are required to be submitted.

Xerox

9

L.I.C. & U.L.I.P. Premium paid receipts

80C

Xerox

10

N.S.C. purchased proof

80C

Xerox

11

PPF Pass book duly filled up upto 31.3.09 including Interest entry

80C

Xerox

12

Investment in Tax Saving Mutual Fund. See that entire year is properly covered.

80C

Xerox

13

Tuition Fees receipts (no fees paid for classes). Only tuition fee is acceptable and no other fees are acceptable for deduction

80C

Xerox

14

PMC tax paid receipt – If you own more than one residential house properties.

Xerox

15

Banks pass book xerox alongwith information about debit and credit entries.

In this case, every bank is to be covered.

Now every rupee earned by way of interest is taxable and hence the above exercise be done at your end and this is a must.

Xerox

16

PAN, Birthdates of Family members, Mobile no.s, e-mail ID, residence and office telephone No.s be confirmed to us so that we can also update our records.

Confirm that pan card is available and if not then do communicate us for new pan card application

Confirm the contents of PAN card & see that these are correct

17

If there is Long Term Capital Gain from shares – then keep all brokers note and give the same to us for preparation of Form 10 DB for claiming exemption from tax.

If the gain is Short Term from shares, then also brokers’ notes are required.

18

It must be specifically ensured that cash withdrawals from bank pass books are at least per person Rs. 2500 per month. Low withdrawals are now a days a point for drawing your return for scrutiny.

19

Details of Capital Gain from sale of residential house or land.

20

If you have purchased any immovable property detail of the same will be required.

21

Full name of your father be given to us. More required in case of female Assessee. As in ITR Fathers name required to be mentioned instead of Husbands name.

22

Xerox of pan card be once again given to us to update our records and to preserve it at our end.

Details of Bank Account in which you want to receive your Income Tax Refund if any. Details required will be as under:-

Bank Name:

Account Number & Type,

Branch Name:

MICR No.:

15 elephant tethers that stop you from being creative!

Came across this link from a web link.. Absolutely bang on and awesome

Are you willing to break free!
By Shalu Wasu, 21st August 2008

The problem is never how to get new, innovative thoughts into your mind, but how to get old ones out. Every mind is a building filled with archaic furniture. Clean out a corner of your mind and creativity will instantly fill it. – Dee Hock

circus_elephant_pulling 15 elephant tethers that stop you from being creative!When still a baby, the elephant is tethered by a very thick rope to a stake firmly hammered into the ground.

The elephant tries several times to get free, but it lacks the strength to do so. After some time, the animal gives up trying, believing that it cannot be free.

At this point, the trainer changes the thick rope to a thin one but the elephant makes no attempt to run away. Even when the elephant reaches adulthood, it continues to be tethered by a thin rope, reconciled to its captivity.

As you grow up and gain experience, you absorb assumptions which then drive your life and limit your choices. They are similar to the elephant’s thin rope tied to a post. You can break away from them with a simple tug if you want to but you don’t.

As you acquire more and more experience, your repertoire of blind assumptions grows too, correspondingly limiting your choices. Your experience becomes a hindrance in your being creative.

Here is a list of 15 elephant tethers that possibly hold you back from being creative. Look at them and do identify the ones that apply to you. Are you willing to do something about them and break free?

Tether 1. What will people think?

Your selfconsciousness is one big hurdle in your being creative. You don’t even try to do so many things in life because you are afraid of making a fool of yourself. You waste a lot of your energy in protecting yourself and presenting a ‘good’ image.

You had no such inhibitions as a child and therefore you were naturally creative. It is perhaps the fear of the unknown and what might happen that makes you selfconscious. It holds you back and hinders your creativity.

When you walk into something in spite of the fear, it simply vanishes because by then the unknown turns into the known. The trick is not to think in terms of conquering fear but being with it.

When you let go of your selfconsciousness, you turn more creative.

Tether 2. But I’ve never had any great ideas!

Most people don’t have enough opportunities to bring out their creativity. So their creative abilities remain untapped. It seems to make no difference because not being creative is not too inconvenient.

Being creative is actually a search for a better way and in today’s world most solutions come ready-made. Most of the things that you do have been researched and the ‘best’ ways to do them have been arrived at.

Most people follow the standard ‘best’ ways without questioning – how to clean teeth, how to reach office, etc. They do a great number of tasks automatically.

Trying a ‘different way’ may in fact be inconvenient in most situations – driving speed, the route to office, how to tie your shoe knots, standing in the queues, etc.

Most of these automatic ways are perhaps good. By sticking with them, you are able to accomplish many tasks without thinking. They save time but you end up with the habit of not thinking afresh.

Over time, you develop attitudes and assumptions which prevent you from thinking creatively, locking you into the existing ways of thinking and doing things. You become a prisoner of familiarity. You never have great ideas.

As a result, even when the need arises for you to think differently and generate new ideas, you are unable to do so.

Tether 3. What is the right answer?

One of the worst aspects of formal education is the focus on the correct answer to a question or problem. When somebody asks a question, you generally give an acceptable answer instead of an original one fearing it might be wrong.

While this approach helps you to function smoothly in society, it hurts creative thinking. Real-life issues are ambiguous. There is no one single answer to any problem. There can be several answers if only you think about them. They may all be contradictory and yet correct.

Tether 4. I don’t want to fail.

The fear of failure is something that you learn in school…and it never just goes away. All through school, you perhaps take hundreds of tests, exams, assignments, etc. You are in one big trouble if you fail even once. You are scared of failure.

By the time you finish school, the fear of failure has seeped into your system and you avoid situations which could result in failure. You are extra-careful about whatever you take up. You play safe.

The fear of failure does not let you try new things, crippling your creativity.

Tether 5. That’s not my area.

Creativity requires finding connections between unrelated things. The diversity of your interests and experiences enhances your ability to find connections.

When you explore completely unrelated areas, you are pleasantly surprised by the interrelatedness of almost everything. You start seeing new possibilities when you discover new connections.

In an era of hyper-specialization, the scope of work is getting narrower and narrower. Loss of creativity is the immediate casualty.

When you just stick to your area, you hinder your creativity.

Tether 6. I don’t like uncertainty.

If you are not confused, you are not thinking clearly – Tom Peters

When people are confused, they feel compelled to resolve the situation quickly, making it systematic and orderly again. They are likely to miss the key issues in their haste to do so.

There is something in the culture or perhaps in the education system, which makes people want to be ‘knowers’ rather than ‘find-outers’.

This attachment to ‘knowing’ makes you feel jittery and inept when you ‘don’t know’. This tendency is so engrained that even small kids begin to lose their curiosity in order to become ‘knowers’.

However, when it comes to creative thinking, not knowing is a good thing and ambiguity is a great thing. Certainty is the enemy of creativity.

If you are certain about something, you don’t have much leeway to generate new ideas to solve problems.

Tether 7. That’s the way it is done!

The need for standard ways of doing things is perfectly legitimate. But then it gives rise to an ever increasing number of rules that govern people’s lives.

While some of the rules are legitimate, some are totally unfounded. They are not very different from the thin rope that tethers the elephant.

Tether 8. Everyone says so.

When all think alike, then no one is thinking. — Walter Lippman

The desire to belong is a powerful one and at times it leads to ‘groupthink’. This herd approach is probably a relic from the cave age. It is important to have a mind of your own in order to be creative.

Tether 9. How can a boss lose face ever?

Bosses are generally hung up on being always right. It is unimaginable for them to be proved wrong. They just can’t afford to lose face. Such over-protection of their ego hinders their creativity.

Employees almost always tend to go along with bosses. While harmless minor disagreements are okay, they are careful not to have a difference of opinion when it comes to larger issues.

No boss can be creative if he is surrounded by people who can’t dare to contradict him. He will be provoked into thinking creatively only when his views are challenged by someone.

Tether 10. My work is so boring.

One of the perils of over specialization is repetitive and uninteresting work. It makes you resentful, robbing you of your creative urges.

Tether 11. Smart people respond quickly.

When quick response is valued, you avoid deep thinking missing out on the finer points of an issue. You start giving out readymade answers. In trying to be smart, you sacrifice creative possibilities.

Tether 12. I feel safe when I am like everyone else.

People start off as unique beings. They are very different from each other as children and young adults with their very own likes and dislikes.

Yet, as if by magic, they get into a common mould after they reach their thirties. Their likes, dislikes, wants, needs and goals somehow begin to converge. They seem to become more and more like one another.

As a result, their creative abilities suffer.

Tether 13. I have strong views and firm opinions.

There are people who pride themselves for having firm stands and being inflexible. They have strong views and unshakable opinions. They are too judgmental.

Being judgmental means blocking or ignoring other points of views. It means reducing your options and leaving your mind with much less to work with. It is then reflected in your ability to generate ideas and solutions.

When you are nonjudgmental, you have an open mind. You have more choices. Being nonjudgmental reduces the surface functioning of your mind, stimulating its deeper functioning.

Then you allow your unconscious mind to throw up more ideas into your conscious mind. You are more creative.

Tether 14. Why keep thinking unnecessarily when I have found the answer?

Such is the hurry to find a solution that people are satisfied with the first one that comes to their mind. They stop thinking further.

However, if you don’t share your ‘first’ idea and keep thinking more and more, the subsequent ones are sure to be better.

The more you think, the more the chances to find better solutions. You never know when you will hit the jackpot.

Tether 15. Self-fulfilling prophecy

Two similarly qualified groups of engineers in a company were exhibiting different levels of creativity.

The two groups were alike in all respects. In the research subsequently conducted by the company, there was only one finding.

The difference between the two groups was that engineers on one group believed that ‘I am creative’ and engineers from the other group believed otherwise.

PARENT – Job Description:

This is hysterical. If it had been presented this way,
I don’t believe any of us would have done it!!!!

POSITION :
Mom, Mommy, Mama, Ma
Dad, Daddy, Dada, Pa, Pop

JOB DESCRIPTION :

Long term, team players needed, for challenging,
permanent work in an
often chaotic environment.
Candidates must possess excellent communication
and organizational skills and be willing to work
variable hours, which will include evenings and weekends
and frequent 24 hour shifts on call.
Some overnight travel required, including trips to
primitive camping sites on rainy weekends and endless
sports tournaments in far away cities!
Travel expenses not reimbursed.
Extensive courier duties also required.

RESPONSIBILITIES :

The rest of your life.
Must be willing to be hated, at least temporarily,
until someone needs $5.
Must be willing to bite tongue repeatedly.
Also, must possess the physical stamina of a
pack mule
and be able to go from zero to 60 mph in three seconds flat

in case, this time, the screams from
the backyard are not someone just crying wolf.
Must be willing to face stimulating technical challenges,
such as small gadget repair, mysteriously sluggish toilets
and stuck zippers.
Must screen phone calls, maintain calendars and
coordinate production of multiple homework projects.
Must have ability to plan and organize social gatherings
for clients of all ages and mental outlooks.
Must be willing to be indispensable one minute,
an embarrassment the next.
Must handle assembly and product safety testing of a half
million cheap, plastic toys, and battery operated devices.
Must always hope for the best but be prepared for the
worst.
Must assume final, complete accountability for
the quality of the end product.
Responsibilities also include floor maintenance and
janitorial work throughout the facility.

POSSIBILITY FOR ADVANCEMENT & PROMOTION :

None.
Your job is to remain in the same position for years,
without complaining, constantly retraining and updating your
skills,
so that those in your charge can ultimately surpass you

PREVIOUS EXPERIENCE :

None required unfortunately.
On-the-job training offered on a continually exhausting
basis.

WAGES AND COMPENSATION :

Get this! You pay them!
Offering frequent raises and bonuses.
A balloon payment is due when they turn 18 because
of the assumption that college will help them
become financially independent.
When you die you give them whatever is left.
The oddest thing about this reverse-salary scheme is that
you actually enjoy it and wish you could only do more.

BENEFITS :

While no health or dental insurance, no pension,
no tuition reimbursement, no paid holidays and
no stock options are offered;
this job supplies limitless opportunities for personal
growth, unconditional love,
and free hugs and kisses for life if you play your cards
right.

Forward this on to all the PARENTSyou know, in appreciation
for everything they do on a daily basis,
letting them know they are appreciated
for the fabulous job they do…
or forward with love
to anyone thinking of applying for the job.
** AND A FOOTNOTE

‘There is no retirement — ever!! **

An Ode to the child

To my child

Just for this morning, I am going to smile when I see your face and laugh when I feel like crying.

Just for this morning, I will let you choose what you want to wear, and smile and say how perfect it is.

Just for this morning, I am going to step over the laundry, and pick you up and take you to the park to play.

Just for this morning, I will leave the dishes in the sink, and let you teach me how to put that puzzle of yours together.

Just for this afternoon, I will unplug the telephone and keep the computer off, and sit with you in the backyard and blow bubbles.

Just for this afternoon, I will not yell once, not even a tiny grumble when you scream and whine for the ice cream truck, and I will buy you one if he comes by.

Just for this afternoon, I won’t worry about what you are going to be when you grow up, or second guess every decision I have made where you are concerned.

Just for this afternoon, I will let you help me bake cookies, and won’t stand over you trying to fix them.

Just for this afternoon, I will take us to McDonald’s and buy us both a Happy Meal so you can have both toys.

Just for this evening, I will hold you in my arms and tell you a story about how you were born and how much I love you.

Just for this evening, I will let you splash in the tub and not get angry.

Just for this evening, I will let you stay up late while we sit on the porch and count all the stars.

Just for this evening, I will snuggle beside you for hours, and miss my favorite TV shows.

Just for this evening when I run my fingers through your hair as you pray, I will simply be grateful that God has given me the greatest gift ever given.

I will think about the mothers and fathers who are searching for their missing children, the mothers and fathers who are visiting their children’s graves instead of their bedrooms, and mothers and fathers who are in hospital rooms watching their children suffer senselessly, and screaming inside that they can’t handle it anymore.

And when I kiss you good night I will hold you a little tighter, a little longer. It is then, that I will thank God for you, and ask him for nothing, except one more day………….

Hearty Advice – 4

Dos and donts for good night sleep-

1.Listen to soothing music.

2.Set up a routine.Go to bed at fixed time every night.

3.Read a book of your choice.

4.Regular activity and light exercise helps the body and mind healthy but be sure to avoid heavy exercise before sleep.

5.Make your bedroom a quiet room.Do not watch TV in your bedroom.Use it for sleeping.

6.Donot nap. Napping can disrupt normal sleep pattern.

7.Do not use alcohol or tobacco product close to bedtime.Using these may calm you at the time of use but they can have disruptive effect on your sleep.

8.Donot use caffeine product before sleep. It is an stimulant and can keep you awake.Also avoid heavy meal.

Hearty Advice – 3


Share this Chart with everyone

apples

Protects your heart

prevents constipation

Blocks diarrhea

Improves lung capacity

Cushions joints

apricots

Combats cancer

Controls blood pressure

Saves your eyesight

Shields against Alzheimer’s

Slows aging process

artichokes

Aids digestion

Lowers cholesterol

Protects your heart

Stabilizes blood sugar

Guards against liver disease

avocados

Battles diabetes

Lowers cholesterol

Helps stops strokes

Controls blood pressure

Smoothes skin

bananas

Protects your heart

Quiets a cough

Strengthens bones

Controls blood pressure

Blocks diarrhea

beans

Prevents constipation

Helps hemorrhoids

Lowers cholesterol

Combats cancer

Stabilizes blood sugar

beets

Controls blood pressure

Combats cancer

Strengthens bones

Protects your heart

Aids weight loss

blueberries

Combats cancer

Protects your heart

Stabilizes blood sugar

Boosts memory

Prevents constipation

broccoli

Strengthens bones

Saves eyesight

Combats cancer

Protects your heart

Controls blood pressure

cabbage

Combats cancer

Prevents constipation

Promotes weight loss

Protects your heart

Helps hemorrhoids

cantaloupe

Saves eyesight

Controls blood pressure

Lowers cholesterol

Combats cancer

Supports immune system

carrots

Saves eyesight

Protects your heart

Prevents constipation

Combats cancer

Promotes weight loss

cauliflower

Protects against Prostate Cancer

Combats Breast Cancer

Strengthens bones

Banishes bruises

Guards against heart disease

cherries

Protects your heart

Combats Cancer

Ends insomnia

Slows aging process

Shields against Alzheimer’s

chestnuts

Promotes weight loss

Protects your heart

Lowers cholesterol

Combats Cancer

Controls blood pressure

chili peppers

Aids digestion

Soothes sore throat

Clears sinuses

Combats Cancer

Boosts immune system

figs

Promotes weight loss

Helps stops strokes

Lowers cholesterol

Combats Cancer

Controls blood pressure

fish

Protects your heart

Boosts memory

Protects your heart

Combats Cancer

Supports immune system

flax

Aids digestion

Battles diabetes

Protects your heart

Improves mental health

Boosts immune system

garlic

Lowers cholesterol

Controls blood pressure

Combats cancer

kills bacteria

Fights fungus

grapefruit

Protects against heart attacks

Promotes Weight loss

Helps stops strokes

Combats Prostate Cancer

Lowers cholesterol

grapes

saves eyesight

Conquers kidney stones

Combats cancer

Enhances blood flow

Protects your heart

green tea

Combats cancer

Protects your heart

Helps stops strokes

Promotes Weight loss

Kills bacteria

honey

Heals wounds

Aids digestion

Guards against ulcers

Increases energy

Fights allergies

lemons

Combats cancer

Protects your heart

Controls blood pressure

Smoothes skin

Stops scurvy

limes

Combats cancer

Protects your heart

Controls blood pressure

Smoothes skin

Stops scurvy

mangoes

Combats cancer

Boosts memory

Regulates thyroid

aids digestion

Shields against Alzheimer’s

mushrooms

Controls blood pressure

Lowers cholesterol

Kills bacteria

Combats cancer

Strengthens bones

oats

Lowers cholesterol

Combats cancer

Battles diabetes

prevents constipation

Smoothes skin

olive oil

Protects your heart

Promotes Weight loss

Combats cancer

Battles diabetes

Smoothes skin

onions

Reduce risk of heart attack

Combats cancer

Kills bacteria

Lowers cholesterol

Fights fungus

oranges

Supports immune systems

Combats cancer

Protects your heart

Straightens respiration


peaches

prevents constipation

Combats cancer

Helps stops strokes

aids digestion

Helps hemorrhoids

peanuts

Protects against heart disease

Promotes Weight loss

Combats Prostate Cancer

Lowers cholesterol

Aggravates
diverticulitis

pineapple

Strengthens bones

Relieves colds

Aids digestion

Dissolves warts

Blocks diarrhea

prunes

Slows aging process

prevents constipation

boosts memory

Lowers cholesterol

Protects against heart disease

rice

Protects your heart

Battles diabetes

Conquers kidney stones

Combats cancer

Helps stops strokes

strawberries

Combats cancer

Protects your heart

boosts memory

Calms stress


sweet potatoes

Saves your eyesight

Lifts mood

Combats cancer

Strengthens bones


tomatoes

Protects prostate

Combats cancer

Lowers cholesterol

Protects your heart


walnuts

Lowers cholesterol

Combats cancer

boosts memory

Lifts mood

Protects against heart disease

water

Promotes Weight loss

Combats cancer

Conquers kidney stones

Smoothes skin


watermelon

Protects prostate

Promotes Weight loss

Lowers cholesterol

Helps stops strokes

Controls blood pressure

wheat germ

Combats Colon Cancer

prevents constipation

Lowers cholesterol

Helps stops strokes

improves digestion

wheat bran

Combats Colon Cancer

prevents constipation

Lowers cholesterol

Helps stops strokes

improves digestion

yogurt

Guards against ulcers

Strengthens bones

Lowers cholesterol

Supports immune systems

Aids digestion

7 dont’s after a meal

* Don’t smoke-Experiment from experts proves that smoking a cigarette after meal is comparable to smoking 10 cigarettes (chances of cancer is higher).
*
Don’t eat fruits immediately – Immediately eating fruits after meals will cause stomach to be bloated with air. Therefore take fruit 1-2 hr after meal or 1hr before meal.

* Don’t drink tea – Because tea leaves contain a high content of acid.This substance will cause the Protein content in the food we consume to be hardened thus difficult to digest.

*
Don’t loosen your belt – Loosening the belt after a meal will easily cause the intestine to be twisted &blocked.

*
Don’t bathe – Bathing will cause the increase of blood flow to the hands, legs & body thus the amount of blood around the stomach will therefore decrease. This will weaken the digestive system in our stomach.
*
Don’t walk about – People always say that after a meal walk a hundred steps and you will live till 99. In actual fact this is not true. Walking will cause the digestive system to be unable to absorb the nutrition from the food we intake.


*
Don’t sleep immediately – The food we intake will not be able to digest properly. Thus will lead to gastric & infection in our intestine.

FINALLY DONT JUST KEEP THIS Information
…. PLEASE FORWARD IT TO all those who you wish well.

LET THEM BE AWARE!! .

Hearty Advice – 2

1.Last Sunday of September is celebrated as WORLD HEART DAY.This year it is falling on 28 of September.The theme of this year is “TEAM UP FOR HEALTHY HEART“.Try to identify others around you who also have interest in cardiovascular & heart disease prevention.

2.Risk Factors for heart diseases are-Obesity, High blood Pressure, Stress, Diabetes, Smoking, Alcohalism, Lack of exercise, Faulty diet and life style.

3.For Healthy Heart

-Use less oil.

-Eat more of grains and nuts.

-Limit red meat.

-Use low fat dairy products.

-Quit Smoking

-Sleep adequately.

-Monitor BP and cholesterol regularly and take measure to control it.

-Make proper work schedule and follow it religiously to avoid work related stress.

-Practice stress reduction technique such as deep breathing,yoga and meditation.

-Go for medical check up regularly.

-If your doctor has prescribed you medicine for high BP or some other related ailment

Take them regularly whether you are feeling sick or not.High BP is said to be silent

Killer.

Take less salt,not >1.25 gm per day

-Exercise regularly.

4.Maximum heart rate is a good indicator of heart function.This is calculated by-

(220-age).This you should get after exercise.Failure to achieve one’s maximum heart rate is an indicator of poor heart health.If heart rate returns to normal quickly it shows better health.

5.If starting exercise for the first time, Your heart rate should be 50% of the desired maximum heart rate after exercise and you should be comfortable .Slowly and slowly increase exercise time.

Hearty Advice – 1

Flaxseed oil
Flaxseed oil is the world’s richest source of omega-3 fatty acids. Omega-3 fatty acids have been studied extensively for their beneficial effects on high blood pressure and cholesterol levels, angina and other risk factors for stroke and heart attack. New research indicates some other great benefits. They may be helpful in easing the symptoms of arthritis and multiple sclerosis and skin conditions such as psoriasis and eczema. There is also some promising preliminary evidence that they may help inhibit the formation of cancerous cells.


FitnessA

Part of keeping fit is making sure that your heart is strong and healthy. In order to keep it so, talk to your doctor about creating an exercise programme for you.

  1. If not a doctor then ask a friend or family member to start your programme with you.
  2. Work out a convenient schedule, right down to the time of day, to help you develop a consistent pattern. Gradually build up your workout to 30 to 60 minutes, three to four times a week.
  3. Be sure to drink water before, during and after your workout.
  4. Make up for missed sessions. Reschedule them for another day, or add time to your next workout.
  5. Consider learning a new sport or exercise, or improving on one that you know, when developing a workout strategy. Doctors recommend aerobic exercise, such as jogging, running, swimming or brisk walking, as well as aerobic sports such as tennis.
  6. Try variety in your workouts. Walk one day, swim another and bike the next. Joining a group or sports team provides great motivation that will help you stick with your exercise routine.
  7. Eating fish will help you get your dose of omega-3. If you are a vegetarian, you will have to take it in capsule form.

Recent studies have shown that meditation may decrease the risk of heart disease, possibly because the resulting stress relief may promote the body’s self-repair system to thin the fatty buildup on artery walls.

Would you or Wouldn’t you…???

Would you or Wouldn’t you…???

Give…as the more you give the more you get!
Help and be helped in the bargain too.
Live and Let Live.
Live in the Now(s).
Dream.
Dare.
Care.
Spare.
Save for a rainy day.
Live within your means.
Speak out…truthfully.
Live your Values.
Turn vegetarian.
Preserve nature and ecology.
Love and spread love.
Live without a phone,comp,internet,credit card.

Somethings to ponder about… Whats you saying??

How are you following your dream?

I received this the other day from Mark Baker (www.markbakerint.com) and thought I would share it.

The Dream

A man lay on his bed at the end of his life waiting to die.
His dream came to pay his last respects
and bid farewell to the man who had never used it.

As it entered the room the man looked down in shame.
“Why did you not realise me ?” the dream asked.
“Because I was afraid,” the man said.
“Afraid of what,” said the dream.
“I was afraid I would fail.”

“But haven’t you failed by not attempting to use me?”.
“Yes I did, but I always thought there would be tomorrow.”
“You Fool!” said the dream” Did it never occur to you
that there was only ever today? the moment that you are in right now?

Do you think that now that death is here
that you can put it off until tomorrow?”.
“No”. said the man, a tear gently rolling down his cheek.
The dream was softer now, because it knew that there were two types of pain,
the pain of discipline and the pain of regret,
and while discipline weighs ounces, regret weighs pounds.

Then the dream leant forward to gently wipe away the tear and said,
” You need only have taken the first step
and I would have taken one to meet you,
for the only thing that ever separated us
was the belief in your mind that you couldn’t have me”.

Then they said goodbye and they both died. (copyright Mark Baker 2000)

So, where are you with your dreams?? Do write in and share your thrills, anguish and frustrations.

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