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Staying motivated enough to be able to see things through to completion is something that is needed more and more today.

In an age of instant food, instant movies, instant cash

from ATM's, and instant messaging, it is almost no wonder that we get distracted so easily.

Satisfaction comes, so often, from the quick delivery of what we desire; dissatisfaction can often come if we do not achieve, get, or complete things as quickly as we'd like. Then we lose interest.

Let's take a minute here, and examine just what procrastination is and how we can deal with it.

1. Never being pushed to finish what you started, when you were young. Yes, it is important, very important, to encourage (and push) your children to finish things, and learn to do them right the first time.

2. Being so activity conscious, that you never have time to accomplish, or set priorities. This produces a sense of being driven. The result - no push, no accomplishment (of the things that you desire).

3. Having few, or no tangible goals for your life. This

results in simply being driven by whatever wind might come your way.

4. Not knowing how to say "no" to others - when you need to.

5. Not wanting to do those things.

While the above things may cause a lack of being able to focus on various tasks, knowing what is procrastination and doing something about is two different things.

Here are a few points that should help you to get focused:

1. Figure out what it is that stops you.

Why are you constantly flitting from one thing to another? Do you just lose interest? Are you too busy? Friends come over to see you - what is it?

Become aware of how you put off doing what matters. Then, make small changes to how you structure your day to eliminate these productivity vampires.

2. Choose the important things in your life.

After you decide what is distracting you, you then can

start to look for ways to stop letting those things

interfere. Select some goals and get more focused on these things.

Take a few moments throughout the day to refocus - to

remind yourself what your goals are and why you want to

achieve them. Think more about the important activities and block out the lesser tasks until later.

3. Learn to say no.

Some activities just have no real value, or are merely time wasters. Try to eliminate these things and stay focused on your goals. Create more time to accomplish your goals by cutting out some things that have lesser values than your goals.

You can be diplomatic and say no. You have every right to give priority to your objectives without taking on the problems of everyone else in your life.

4. Be more goal conscious.

Put your goals where you can see them everyday - on your bedroom, or bathroom mirror. Then as you go through our day, they will stick with you more.

These little reminders are sometimes all you need to stay on track. A few practical changes can make a big difference to how well you stay motivated all day long.

These tips will help you if you are willing to start with number one and see it to completion.

Start small if you like and as your confidence grows build up to bigger goals. Remember to make this a daily habit and you will be able to keep on going even at times when you face setbacks.

Peter Murphy is a peak performance expert. He recently produced a very popular free report that reveals how to crush procrastination and sustain lasting motivation. Apply now because it is available for a limited time only at: motivation techniques.

Instant Toned Abs

Ever wondered how your favorite Hollywood stars or how those models who are featured in magazines or sashay down the catwalk maintain their great physical shape? If you are hooked on celebrity news tidbits, you may have read about how Jennifer Garner got all toned up as lead star of the action/adventure series Alias, how Tobey Maguire worked out for his Spiderman role, how Renee Zellweger regained her svelte figure after Bridget Jones Diary, how Jennifer Lopez achieved her washboard abs, or maybe how Heidi Klum and other supermodels maintain a sexy well-defined midsection? Individuals who dream of acquiring toned abs often find much encouragement not just from celebrity trainers who sometimes share workout challenges taken on by the rich and famous, but also from product manufacturers offering innovations touted as capable of creating a firmer, flatter midsection in a span of a few weeks or two to three months.

The question that arises is, is it really possible to get instant toned abs? While there are countless fitness gurus now (including online workout programs) offering ab workouts designed to create for people the six pack abs they are longing to flaunt, sculpting a strong, flat and attractive-looking stomach cannot happen with the snap of a finger. What individuals can do is to revisit their workout plan (especially if those ab exercises they have long been doing have not been that effective), discard age-old techniques like crash dieting, and rethink some impulsive decisions, like buying expensive gizmos or pills for instant toned abs they think they can get.

In reality, both stars and ordinary mortals will attest to the hard work, time and energy they put into every workout. The fast and easy way often bruited about by sellers of products, services and programs to create a great set of abs cannot come about by magic. It may be easier to achieve for those with a relatively lower percentage of body fat, but working one's way to great-looking abs requires keen focus and personal empowerment. It also entails discipline and follow-through in undertaking exercises geared towards increasing metabolism while stimulating fat-burning hormones, and opting for good nutrition strategies.

While people cannot change how their bodies deposit fat, or mistakenly think they can easily spot reduce, what they can focus on, instead is their diet and exercise program to keep weight in check. Nicely toned abs, the kind some people think Hollywood stars easily obtain through special workouts in a hurry, may remain just a figment of your imagination if you think you can get lower body improvement or total body makeover without moving or doing anything. On the other hand, even if you are on the hefty, misshapen side, there is always hope to have a better body and with it, improved overall wellness.

Key to getting into good shape, especially if "instant" toned abs is your overarching goal, is to invest some time and other resources in a proven ab workout program you must carefully comply with. Check out the credentials of the persons behind the workout program if you must. If they are certified trainers and not just pseudo fitness "gurus" then all the better. A six pack, as many bona fide fitness consultants will point out, can be unveiled by first adopting the right frame of mind, coupled with proper diet and excellent forms of exercise, like cardio kickboxing, which burns excess calories and works out the entire abdominal region.

About the Author

Ready to get in the best shape of your life? Hard exercise, rigorous crunches and sit-ups is NOT the answer! Just use our proven system to cutting body fat and developing
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dynamics pulley question mechanics!?

Two particles P and Q of mass 0.1 kg and 0.2kg are connected by a light inextensible string which passes over a smooth fixed pulley. The system is released from rest with the strings taut and vertical and with Q 0.5m above a horizontal floor.

The acceleration of the particles is g/3. The speed of Q at the instant when it hits the floor is 1.81ms-1
When Q hits the floor it does not rebound. Assuming P does not reach the pulley find, to 3 significant figures:
(a) find the speed of Q immediately after it is jerked into motion once more
(b) the magnitude of the impulse exerted on P as Q is jerked into motion.

how do I do these?!

the answers are

a)0.602ms-1
b)0.121Ns

Ok, the key is to realize they are connected by a string. Because of this, how fast is P going up when Q hits the ground? Of course it is 1.81m/s upwards. Now, we are assuming perfect conditions, so P will travel up until overcome by gravity, then start to fall again. How fast will it be when it reaches the end of its string? Since we are assuming no air resistance or impedance from the string, it will regain all the speed it started with, so is 1.81 m/s downwards.

a) To figure the speed that Q will be moved at, we look at the fact that momentum must be conserved after the jerk on the string. The only item in motion before the jerk is P, so we calculate momentum (mv) from that. Of course, after the jerk, the mass has changed, is now P + Q. Since momentum is conserved, we can calculate the speed of the system.

b) For this one, the speed before was 1.81 m/s, and speed after was .602. If we subtract we get 1.208 m/s. If we multiply that by the mass of P we get 0.1208 kg*m/s = 0.1208 N*s. This is m times delta v. This must be how the answer is calculated, but this answerer cannot explain what it means.

Licence to kill … yourself?
Double 0 Seven looks at our culture of instant food and draws a parallel to the making of instant experts (or so they think) on the road, which could help explain the horrific road accidents we hear about.

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