ICE CREAM!!!!!!!!!!!! : )~

We all have a vice right? Well, mine is ice cream! : )~ I loooooove ice cream!

One of my favorite flavors is “Peanut Butter 'n Chocolate” from a place called Baskin Robbins.

What’s your favorite ice cream?

Leave your comments here in my blog! I Look forward to reading them! : )

Niko
P.S. I also love Cherry, Strawberry, several flavors by Ben and Jerry! The list is long!

   Maya Angelou said this and I agree with her…

   I’ve learned that no matter what happens, or how bad it seems today,

   life does go on, and it will be better tomorrow.

   I’ve learned that you can tell a lot about a person by the way he / 

   she handles these three things: a rainy day, lost luggage, and

   tangled Christmas tree lights.

   I’ve learned that regardless of your relationship with your parents,

   you’ll miss them when they’re gone from your life.

   I’ve learned that making a ‘living’ is not the same thing as ‘making a life.

   I’ve learned that life sometimes gives you a second chance.

   I’ve learned that you shouldn’t go through life with a catcher’s mitt on

   both hands; you need to be able to throw some things back.

   I’ve learned that whenever I decide something with an open heart,

   I usually make the right decision.

   I’ve learned that even when I have pains, I don’t have to be one.

   I’ve learned that every day you should reach out and touch someone.

   People love a warm hug, or just a friendly pat on the back.

   I’ve learned that I still have a lot to learn.

   I’ve learned that people will forget what you said, people will

   forget what you did, but people will never forget how you made them

   feel.

It’s my birthday! August 21st!

I’m not one of those people who waits to see who will remember my birthday, nope, I’m the guy who shouts from the highest rooftop "It’s my birthday, it’s my birthday don’t forget me!"

If you wanna send me wishes, please write them here in my blog, I’ll be stopping by to read them! : )  

Niko

In light of the idea of having a plan (written of in the last blog entry I posted), I was thinking today…

I am going to write down everything that I don’t like about my life.

I am then going to make a list of all the things that are within my power to change.

I am then going to put them into one of five columns:
Today  |  3 months  |  6 months  |  12 months  |  Beyond

The goal is to take all the many things floating around in my soul and put them into a clear and concise document so that I can look at it all in one glance. Then I will put my plan into motion. I will begin making all the changes. And I will not stop until they are all done which of course means it will be a life long journey. But most of the things will probably fall into the Today to 12 months columns which means that by this time next year I will be quite a different man sitting in this chair. And the key is to keep it up, anytime I find something enter my life that I do not like, if it’s something I have the power to change then I will take immediate action to change it.

I would like to invite you to do the same. Sit down and make your list. Life is too short and too precious to live it with a bunch of unnecessary things weighing us down and holding us back. It’s up to us, we are our own best friend or our own worst enemy. So let’s not focus another second on negative feelings about the things in our life we don’t like, let’s focus on CHANGE starting RIGHT NOW.

This is about taking control. It’s about not letting circumstance dictate to us who and what we are going to be and do. It’s about defying that which defies us. It’s about being wise. It’s about being a person of action.

I will close this thought with something we have probably all read at some point, it’s simple but so true…
 
The Serenity Prayer: God grant me the serenity to accept the things I cannot change; courage to change the things I can; and wisdom to know the difference.

Here is a template I have put together for filling in details about things you want to change in your life. You will need Microsoft Word or Word Pad (which comes with every computer that has Windows) to open this file.

RIGHT CLICK and choose Save Target As CHANGE.dot

I got a email from a guy named Roy H. Williams about “goals” vs. “plans”, I feel his words are very insightful and I wanted to share them with you! ~ Niko
 
Why I Have No Goals
 
“Goal,” in my experience, is a favorite word of people who talk and dream and dream and talk. And then they get together to “network” with other talkers. There’s always a lot of noise in these meetings but it’s unlikely that anything of consequence is going to happen. People who chatter about goals are rarely willing to die on that mountain.
 
I have no goals. But I do have plans.
 
A plan puts you in motion toward a destination. The destination you choose is irrelevant. It is (1.) motion, (2.) determination and (3.) commitment that separate destination-reaching explorers from goal-setting chipmunks.

Count the cost, explorer. “Am I willing to die on this mountain?”

A goal without a plan is wishful thinking.
A plan without action is self-delusion.
 
Here are three questions I’d like to ask:
 
1. What are you trying to make happen?
2. How will you measure success?
3. What’s the first thing you need to do to get started?

The following is an international press release that was issued today by Aristo Media in  Nashville, Tennessee…………
 

Indie Artist NIKO Defines New Music Biz Model

Forgoes Traditional Label Route, Gives Music Away for Free Online

(Nashville, TN – April 16, 2009)  Indie recording artist Niko Papasideris has chosen to forego the traditional music business model, rejecting a major label deal and opting instead to give away his music online for free.

Known simply as “Niko,” the Greek artist and Nashville resident has posted 20 of the most popular tracks from his four releases at www.NikoOnline.com for free download.

“My vision has always been to make a positive difference in the world through music,” says Niko.  “I decided to remove the biggest obstacle that was keeping the world from hearing my songs – money.”

The international singer has developed an impressive following, particularly overseas in Europe and Asia.  His Myspace page averages nearly 5,000 plays a day www.myspace.com/nikoonline, largely as a result of viral marketing and word of mouth exposure.  The response to his online initiatives has been so encouraging that he recently rejected a major label record deal from Warner Bros. in Greece.

“We were honored to receive an offer from such a prestigious label, but ultimately we felt that the old music business model doesn’t lend itself to a new-millennium artist like Niko,” says Niko’s manager, John Walker.  “So much of his vision revolves around breaking down barriers between artists and fans, and working to develop a new paradigm.”

The prolific artist is currently recording his fifth album, an as-yet-untitled collection of “Newgrass” remixes of new and previously released Niko material.  The project features an array of veteran Nashville musicians: Andy Leftwich and Cody Kilby (Ricky Skaggs), Rob Ickes (Blue Highway, Alison Krauss) and Byron House (Sam Bush), among others.  A number of the new tracks are slated for an early summer release, followed by a European tour.

Niko is currently focusing his marketing efforts overseas in countries like France, Greece, the United Kingdom and China, although he has landed a number of songs in local and national television ads.  His indie hit “The Sun the Moon the Stars” was featured in the national “Star 129” diamond ad campaign, and local Nashville residents will recognize him from the infectious Rivergate Dental “Joy, Joy, Joy” television ad, which has now expanded to a co-op of sedation dentists.

For more information and to download 20 free Niko songs, visit www.NikoOnline.com. 

The following is an international press release that was issued today by Aristo Media in Nashville, Tennessee…
 

Indie Artist NIKO Defines New Music Biz Model

Forgoes Traditional Label Route, Gives Music Away for Free Online

(Nashville, TN – April 16, 2009) Indie recording artist Niko Papasideris has chosen to forego the traditional music business model, rejecting a major label deal and opting instead to give away his music online for free.

Known simply as “Niko,” the Greek artist and Nashville resident has posted 20 of the most popular tracks from his four releases at www.NikoOnline.com for free download.

“My vision has always been to make a positive difference in the world through music,” says Niko.  “I decided to remove the biggest obstacle that was keeping the world from hearing my songs – money.”

The international singer has developed an impressive following, particularly overseas in Europe and Asia.  His Myspace page averages nearly 5,000 plays a day www.myspace.com/nikoonline, largely as a result of viral marketing and word of mouth exposure.  The response to his online initiatives has been so encouraging that he recently rejected a major label record deal from Warner Bros. in Greece.

“We were honored to receive an offer from such a prestigious label, but ultimately we felt that the old music business model doesn’t lend itself to a new-millennium artist like Niko,” says Niko’s manager, John Walker.  “So much of his vision revolves around breaking down barriers between artists and fans, and working to develop a new paradigm.”

The prolific artist is currently recording his fifth album, an as-yet-untitled collection of “Newgrass” remixes of new and previously released Niko material.  The project features an array of veteran Nashville musicians: Andy Leftwich and Cody Kilby (Ricky Skaggs), Rob Ickes (Blue Highway, Alison Krauss) and Byron House (Sam Bush), among others.  A number of the new tracks are slated for an early summer release, followed by a European tour.

Niko is currently focusing his marketing efforts overseas in countries like France, Greece, the United Kingdom and China, although he has landed a number of songs in local and national television ads.  His indie hit “The Sun the Moon the Stars” was featured in the national “Star 129” diamond ad campaign, and local Nashville residents will recognize him from the infectious Rivergate Dental “Joy, Joy, Joy” television ad, which has now expanded to a co-op of sedation dentists.

For more information and to download 20 free Niko songs, visit www.NikoOnline.com. 

My heart goes out to Australia and the devastation she has endured as a result of the fires. In honor of all those who have died and lost loved ones, I would like to share a free download of a special song titled Love. 

Share this page with others: http://nikoonline.com/2009/02/28/australia
If you wish, embed the youtube video on your page and forward the mp3 to your friends. One woman from Australia wrote to tell me she plans to share these things at her church, spread the word in whatever ways you feel inspired to do so. Together we can touch many hearts! My hope is that it will bring comfort, hope and peace.

With much sincerity,

Niko

My heart goes out to Australia and the devastation she has endured as a result of the fires. In honor of all those who have died and lost loved ones, I would like to share a free download of a special song titled Love. 

Click the "Share This" button below to share this page with others or email this link http://nikoonline.com/2009/02/28/australia
If you wish, embed the youtube video on your page and forward the mp3 to your friends. One woman from Australia wrote to tell me she plans to share these things at her church, spread the word in whatever ways you feel inspired to do so. Together we can touch many hearts! My hope is that it will bring comfort, hope and peace.

With much sincerity,

Niko

For quite some time now I’ve been asking myself the question: What is life about? I know it’s a big question and can bring about some big answers, my big answer in one word is LOVE, my simple answer in a few words is happiness. It seems that in everything we do, in some way shape or form we are seeking after happiness.

Let me give you some examples of why I have chosen happiness: We want to be loved because it makes us happy. We give love because we know that it makes others happy. We want the right job/career because it makes us happy. We enjoy eating certain foods because they make us happy. We exercise and take care of ourselves because it makes us feel and look better which makes us happy. We listen to certain music because it makes us happy. We enjoy our pets because they make us happy! We give because it makes us happy to know that our gift has made someone else happy! We want to be with our friends and they want to be with us because it makes us all happy! The list goes on and on. It seems that all that we do is somehow in pursuit of happiness.

I would like to know what you think. Just click the “comment” button and share your thoughts. I look forward to this because I just know there’s gonna be some real interesting responses from all of you around the world!   ~ Niko

The Sun The Moon The Stars
Newgrass Studio Session Documentary 

Those who know me, know that my musical expressions are very diverse, ranging from pop and alternative to new age and chill out. What you may not know is that I grew up on country music! Hank, Willie, Dolly, George, The Judds, Reba, Travis, Garth, all of ‘em! In Texas, country music is EVERYWHERE! As a child, I often went to this place called the “Blue Barn” where bluegrass pickers would gather and play live! Those sounds have always been close to my heart.

Early in 2008, my team and I began discussing a newgrass project. For those who may not know, “newgrass” is basically bluegrass with a fresh twist. After much planning, we rounded up some of the best players in Nashville and on August 12th, we went into the studio to record the first set of songs for the new album (not yet titled).

Two of the guys are part of the band of the infamous bluegrass artist, Ricky Skaggs. Andy Leftwich, who plays fiddle for Ricky, and Cody Kilby who plays guitar. Also joining us in the studio was Rob Ickes on dobro, Byron House on bass and my step brother Gabriel Cantrell on percussion. A studio filled with fine players was sure to lead to an amazing day of music and boy oh boy did it ever!

We tracked the first 3 songs of the album and part of a 4th. I’m excited to tell you that my management company has allowed me the freedom to share our progress with all of you so I’ve posted three tracks in the streaming player at my homepage http://nikoonline.com/media-player and also at my myspace page www.myspace.com/nikoonline

The tracks are “The Sun The Moon The Stars” and two version of “The Special One” (slow and fast). If you are one of the many people around the world who fell in love with the pop version of The Sun The Moon The Stars then you are in for a pleasant surprise! If you’ve never heard The Sun The Moon The Stars then you are still in for a pleasant surprise! : )

We documented the day in the studio so all of you could see these songs coming to life! Above is a glimpse at what the day was like while we worked on The Sun The Moon The Stars. Enjoy!

The Sun The Moon The Stars
Newgrass Studio Session Documentary 

Those who know me, know that my musical expressions are very diverse, ranging from pop and alternative to new age and chill out. What you may not know is that I grew up on country music! Hank, Willie, Dolly, George, The Judds, Reba, Travis, Garth, all of ‘em! In Texas, country music is EVERYWHERE! As a child, I often went to this place called the “Blue Barn” where bluegrass pickers would gather and play live! Those sounds have always been close to my heart.

Early in 2008, my team and I began discussing a newgrass project. For those who may not know, “newgrass” is basically bluegrass with a fresh twist. After much planning, we rounded up some of the best players in Nashville and on August 12th, we went into the studio to record the first set of songs for the new album (not yet titled).

Two of the guys are part of the band of the infamous bluegrass artist, Ricky Skaggs. Andy Leftwich, who plays fiddle for Ricky, and Cody Kilby who plays guitar. Also joining us in the studio was Rob Ickes on dobro, Byron House on bass and my step brother Gabriel Cantrell on percussion. A studio filled with fine players was sure to lead to an amazing day of music and boy oh boy did it ever!

We tracked the first 3 songs of the album and part of a 4th. I’m excited to tell you that my management company has allowed me the freedom to share our progress with all of you so I’ve posted three tracks in the streaming player at my homepage http://nikoonline.com/media-player and also at my myspace page www.myspace.com/nikoonline

The tracks are “The Sun The Moon The Stars” and two version of “The Special One” (slow and fast). If you are one of the many people around the world who fell in love with the pop version of The Sun The Moon The Stars then you are in for a pleasant surprise! If you’ve never heard The Sun The Moon The Stars then you are still in for a pleasant surprise! : )

We documented the day in the studio so all of you could see these songs coming to life! Above is a glimpse at what the day was like while we worked on The Sun The Moon The Stars. Enjoy!

NIKO – Live in Athens, Greece – July 12th, 2008

On July 12th, we performed at The Theatro of Vrahon (The Theater Of Rocks) in Athens, Greece. It was an amazing and unforgettable night! There were nearly 2,000 people in attendance. It was my first concert performance in the land of my roots! We were honored to be there and humbled to be so genuinely celebrated. Thanks to the help of radio DJ Nikos Garavelas and his nationally syndicated nightly show, most everyone there knew the songs! The evening was filmed and I’m excited to be able to share it with you! Enjoy! ~ Niko

Viewing / Downloading Options

Left click on the file name to download, it will automatically ask you where you want to save it

You can download a high resolution file of the performance above and have it on your computer to view anytime you wish or you can watch the performance via these 5 youtube clips…

PODCAST

Below is the high resolution "Podcast" version (272 MBs) – you have three options…

1. SUBSCRIBE TO MY PODCAST on iTunes! and receive it that way. To learn about podcasts, click here!

2. Download it (right click on "Download" then choose "Save Target As" or Save Link as")

NIKO – Live in Athens, Greece – July 12th, 2008

On July 12th, we performed at The Theatro of Vrahon (The Theater Of Rocks) in Athens, Greece. It was an amazing and unforgettable night! There were nearly 2,000 people in attendance. It was my first concert performance in the land of my roots! We were honored to be there and humbled to be so genuinely celebrated. Thanks to the help of radio DJ Nikos Garavelas and his nationally syndicated nightly show, most everyone there knew the songs! The evening was filmed and I’m excited to be able to share it with you! Enjoy! ~ Niko

Viewing / Downloading Options

Left click on the file name to download, it will automatically ask you where you want to save it

You can download a high resolution file of the performance above and have it on your computer to view anytime you wish or you can watch the performance via these 5 youtube clips…

PODCAST

Below is the high resolution "Podcast" version (272 MBs) – you have three options…

1. SUBSCRIBE TO MY PODCAST on iTunes! and receive it that way. To learn about podcasts, click here!

2. Download it (right click on "Download" then choose "Save Target As" or Save Link as")

 

 NIKO - Live In Athens - July 12th, 2008 [25:44m]: Play Now | Play in Popup | Download

To everyone around the world, thank you so much for all the birthday wishes!!! : )

On my brithday, I went to the Imax theater with my mother, sister and niece, we watched a documentary on the history of country music and then another about dolphins. I enjoyed both! Did you know that dolphins are considered by many to be the most intelligent mammals in the animal kingdom? Fascinating.

Well, here are some pics we took, a pic in the truck, one in the theater, a few of us making Greek bread (this particular Greek bread is usually made around Easter time) and a few of me with my cake and balloons. Enjoy! : )  

My niece, Brianna. : )

My sister, Angela.

Makin’ it like word! Yo!

My mother, Faye

 

In Honor of Those Who Have Died in the Sichuan Earthquake

China has a very special place in my heart. I have grieved over the injuries, deaths and great loss caused by the earthquake in the Sichuan province of China. Over 65,000 people have died and 5 million people are homeless. It’s hard to even comprehend.

I have made a donation to help with sending food to those in need and I am giving away a special song to China in honor of all those who have died and lost loved ones. I would like to ask that you consider giving whatever you can give in whatever way you can give it. Some people do not have money to give, that’s ok, many great gifts do not even have a price tag on them. Follow your own heart and do whatever you feel led to do. The key is to do something. Thank you so much for your consideration!

Some people have asked me which organizations I suggest they use for making donations, there are so many, here are two TRUSTWORTHY ones I have given to in times past, here are the direct links to specifically donate to the cause in China:

https://american.redcross.org/site/Donation2?idb=264115335&df_id=3198&3198.donation=form1

http://www.feedthechildren.org/site/PageServer?pagename=usw_20080523_china&s_src=TR5

To read more and for a free download of my song "You’re In Heaven", go here…
www.nikoonline.com/china

PLEASE share this blog entry too as many people as possible. TOGETHER we can touch MANY lives! The direct link to this page is: http://nikoonline.com/2008/05/31/please-help-china

Niko 

In Honor of Those Who Have Died in the Sichuan Earthquake

China has a very special place in my heart. I have grieved over the injuries, deaths and great loss caused by the earthquake in the Sichuan province of China. Over 65,000 people have died and 5 million people are homeless. It’s hard to even comprehend.

I have made a donation to help with sending food to those in need and I am giving away a special song to China in honor of all those who have died and lost loved ones. I would like to ask that you consider giving whatever you can give in whatever way you can give it. Some people do not have money to give, that’s ok, many great gifts do not even have a price tag on them. Follow your own heart and do whatever you feel led to do. The key is to do something. Thank you so much for your consideration!

Some people have asked me which organizations I suggest they use for making donations, there are so many, here are two TRUSTWORTHY ones I have given to in times past, here are the direct links to specifically make a donation toward relief efforts in China:

https://american.redcross.org/site/Donation2?idb=264115335&df_id=3198&3198.donation=form1

http://www.feedthechildren.org/site/PageServer?pagename=usw_20080523_china&s_src=TR5

To read more and for a free download the song I have dedicated to China, “You’re In Heaven”, go here…

www.nikoonline.com/china

Got this in my email box today, 21 great principles to live by! Niko

1. Give people more than they expect and do it cheerfully.

2. Marry a man/woman you love to talk to. As you get older, their conversational skills will be as important as any other.

3. Don’t believe all you hear, spend all you have or sleep all you want.

4. When you say, "I love you," mean it.

5. When you say, "I’m sorry," look the person in the eye.

6. Be engaged at least six months before you get married.

7. Believe in love at first sight.

8. Never laugh at anyone’s dreams. People who don’t have dreams don’t have much.

9. Love deeply and passionately. You might get hurt but it’s the only way to live life completely.

10. In disagreements, fight fairly. No name calling.

11. Don’t judge people by their relatives.

12. Talk slowly but think quickly.

13. When someone asks you a question you don’t want to answer, smile and ask, "Why do you want to know?"

14. Remember that great love and great achievements involve great risk.

15. Say "bless you" when you hear someone sneeze.

16. When you lose, don’t lose the lesson.

17. Remember the three R’s: Respect for self; Respect for others; and Responsibility for all your actions.

18. Don’t let a little dispute injure a great friendship.

19. When you realize you’ve made a mistake, take immediate steps to correct it.

20. Smile when picking up the phone. The caller will hear it in your voice.

21. Spend some time alone.

I just released a new music video for The Exodus! View it and download it by clicking here The Exodus is about pain, loss and persecution but it is also about resolution. The Exodus is the story of current events. There’s nothing “slick” about this music video, it’s raw and passionate. There are no words, only expressions and cries of deep feelings and emotions. Someone said to me, “If a picture paints a thousand words then The Exodus paints a thousand languages.” The Exodus is a story of HUMANITY and it speaks in an unknown tongue understood by all. ~ Niko 

Viewing / Downloading Options

Click on the file name to download

THE EXODUS
A Story of Current Events

I recently returned from one of the most amazing journeys of my life! I was in Egypt and Greece. While in Cairo, I made an effort to go to the pyramids to film. It was an adventure getting there, riding a horse full speed across the desert while looking at 5,000 year old pyramids in the distance, I'll never forget that moment!

When my friends and I arrived at the location, my thoughts were simply to film myself singing through a few of my songs. My goal was to get 30 seconds of good footage that would be used for a promotion. So for an hour, I filmed. The Great Pyramids were in the background and every now and then camels and horses would walk by, it was perfect! Totally unplanned, totally unrehearsed. No special lights or gear, no film crew, just a simple hand held camera and lots of passion! Every now and then people would stop at the top of the hill to look at a madman in the desert who was singing his songs with no music being played (I had in-ear headphones pumping the music to me so I could synchronize my mouth and motions to each song).

When I got back to my hotel room and looked at the footage I was in awe! I suddenly began to realize that without thinking about it I had actually just filmed the music video for The Exodus! I was flying to Greece the next day so I decided I would go to the Acropolis in Athens and film there too. Both Egypt and Greece are important to the true story that inspired the birth of The Exodus.

I completed the video edit yesterday and amazingly the headlines in the news were about “the exodus” that is literally taking place in Egypt right now! I don't take this lightly. And also on the same day, the Greek Prime Minister made the first official visit to Turkey in 50 years! All of these things are important to me. You see, my Greek family fled for their lives from Turkey in the early 1900’s because of war, they left behind homes, businesses, everything. So for Greece to be seeking “…permanent improvement in relations…” with Turkey means much to me and to countless others! Then during WWII, my family once again fled for their lives, this time it was into the deserts of Egypt where they lived as refugees for several years. The timing of the completion of The Exodus and all these current events just amazes me.

For years I have known that God has been preparing me to go to nations to deliver a message of hope and love to their people and leaders, to sing a song that they can feel and connect with. I went to Egypt for no other reason than because I felt it in my heart to go, and after the decision was made and the ticket was booked that is when things began to unfold and happen. First, an invitation to sing on a national radio show, then in a moment of inspiration a few hours before I was leaving Cairo I shot the footage that has now became the music video of The Exodus! The same was true in Greece, after decided to go, it was then that I was invited for an interview on a national radio show and then as a result of the show I ended up doing my first live performance in Athens and also had the opprotunity to film footage at the Acropolis! Imagine having several dreams all come to pass in 48 hours. It was magical, I felt like time stood still. I feel very guided and that my trip had a purpose that cannot be put into words.

The Exodus is about pain, loss and persecution but it is also about resolution and a wish to live. The Exodus is the story of current events. This video is RIGHT ON TIME. There's nothing "slick" about this music video, it's raw and passionate. There are no words in The Exodus, only expressions and cries of deep feelings and emotions. Someone said to me today, "If a picture paints a thousand words then The Exodus paints a thousand languages." The Exodus is a story of HUMANITY and it speaks in an unknown tongue understood by all. ~ Niko

My team and I feel very strongly about this video. If it moves you, please help us spread the word about it by sharing this page with your friends and family. Help us take it around the world, we can't do it with out you! Thanks!!!

PODCAST

Below is the high resolution "Podcast" version (42 MBs) – you have three options…

1. SUBSCRIBE TO MY PODCAST on iTunes! and receive it that way. To learn about podcasts, click here!

2. Download it (right click on "Download" then choose "Save Target As" or Save Link as")

3. View it here (click the big play button, let it buffer, then click the play button at the bottom left corner of the player)
 

The Exodus (music video) [4:02m]: Play Now | Play in Popup | Download

I’m very happy to say that NikoOnline.com has visitors from over 100 countries! The problem is that everyone doesn’t speak English, so we’re looking for people to help us translate the site into many languages. We have a global vision to spread positive music and a message of hope and love to all people in all lands. If you’d like to volunteer to help, please let us know! Perhaps someone out there would like to take this on as a school project!

For more info, write to Tasha at

Thanks!

Niko

I’m very happy to say that NikoOnline.com has visitors from over 100 countries! The problem is that everyone doesn’t speak English, so we’re looking for people to help us translate the site into many languages. We have a global vision to spread positive music and a message of hope and love to all people in all lands. If you’d like to volunteer to help, please let us know! Perhaps someone out there would like to take this on as a school project!

For more info, write to Tasha at

Thanks!

Niko

Here’s a little humorous advice I gave my friend Jessica on the night of her graduation from high school. Guaranteed to make you smile! : )

Below is the high resolution "Podcast" version – you have three options…

1. SUBSCRIBE TO MY PODCAST on iTunes! and receive it that way. To learn about podcasts, click here!

2. Download it (right click on "Download" then choose "Save Target As…")

3. View it here (click the big play button, let it buffer, then click the play button at the bottom left corner of the player)
 

Humorous Advice for Daily Living! : ) [2:54m]: Play Now | Play in Popup | Download

I try to live a healthy lifestyle and encourage others to do the same. Here are 40 great fitness tips that were passed on to me that I’d like to share with you…

40 Ways To Stay Fit

WEIGHT TRAINING:

1)     Lift Weights: Adding muscle to your frame enables your body to speed up its metabolism. You will burn an additional 35-50 calories per day from every pound of new muscle you develop.

2)     Limit Rest Periods: Limit rest periods to 59 seconds to add a calorie-burning element to your weight training. This has been shown to increase calorie burn by 50%.

3)     Mix It Up: Try to make incremental increases to your weights, try new exercises, shorten rest periods, switch from barbells to dumbbells… anything to keep your body guessing. After just a few weeks, your muscles will have adapted to your exercises and will crave something new.

4)     Train Heavy: Pushing your muscles beyond what they’re currently trained to overcome forces them to adapt and regenerate themselves so they’re ready for the next workout. This will also help rev your metabolism.

5)     Rest and Recovery: The real gains occur during rest. Try to get eight hours of sleep each night to allow your muscles to recover, which ups your calorie-burning potential.

6)     Don’t Over Train: Allow a few days before working the same muscle groups again. This will prevent overtraining which can cause your muscles to be dissolved.

7)     Add Weights For Your Abs: Use weights that allow you to get 15 reps per set, and allow only 30 seconds between sets. You should also slow the pace down to 3 seconds per rep.

8)      Keep A Training Log: Record your workouts, sets and reps each session, then refer to the data to assess your progress and set new goals.

9)     Supersets: To help amp up your calorie burn between sets- and accomplish more in less time- incorporate supersets or drop sets to your workout.  (Superset: When one exercise immediately follows another without any rest in between)                                                                                                                                              

10)   Compound Movements: Build your workout around multi-joint movements like presses, rows and squats to recruit the most muscle fiber and burn the most calories. Isolation movements, or single joint exercises, such as bicep curls, leg extensions, and triceps extensions, should be supplemental to the multi-joint movements.

 Note: Free Weights VS Machines: Free weights force your body to recruit more total muscle because they call on stabilizing muscles to balance the weight, a superior advantage to the predetermined range of motion that machines have to offer.

CARDIO:

11)   Run For The Gold: Incorporate 3 to 4 sessions of cardio per week for 20 to 30 minutes each.

12)   Run Hungry: Perform cardio first thing in the morning on an empty stomach. Your body will burn fat as the first energy source because your glycogen stores are depleted.

13)   Start Strong-End Slow: Do your high-intensity cardio early in your workout and taper off to a slow finish to burn significantly more fat. After a 3 minute warm-up, immediately kick it into high gear for 15 to 20 minutes before slowing down for the last 10 minutes.

14)   Interval training: The best way to improve your aerobic fitness and burn fat is to alternate very intense periods of cardio with low-intensity sessions. Run at 80%-85% max heart rate for 1 to 2 minutes then slow it down to 50% – 60% MHR for 1 to 2 minutes and then back up again. Keep this cycle going for the entire session.

15)   No Smoking Please: Smoking deprives cells of the oxygen they need to maximize metabolism, keeps muscles from repairing themselves after exercise and makes cardio a lot tougher.

16)   Cardio Second: For the highest caloric burn possible, do your cardio after your workout. Since lifting depletes glycogen stores, your body will use fat as its first fuel source during cardio.

17)   Warm-Up With Cardio: Perform 5-10 minutes of cardio before you begin your weight training sessions. This helps to get your muscles warmed up for your workout without depleting your glycogen stores.

18)   Change it up: Whether you’re lifting weights or doing cardio, the key is to keep your body from adapting to what you’re doing. Regularly changing your cardio mode is the best way to keep your body responding.

 
NUTRITION:

19)   Eat More Frequently: Eating 5-6 small meals a day causes your metabolism to work constantly. Eating larger meals, however, slows your metabolism and forces leftover calories to be stored as fat.

20)   Cut Carbs: Keep your carbs low when trying to lose weight. Good, clean, fiber rich carbs include oats, sweet potato, brown rice, and whole grain bread.

21)   Eat Green: Spinach, romaine and broccoli is the best form of carbohydrates you can eat. Eat a salad before your meals to increase your fiber and consume less calories overall. Stay away from high-fat cream dressings.

22)   Protein Is King: Since muscle-building is the fastest way to lose fat, make sure your protein consumption is enough to keep up with your weight training. Get 1 to 1.5 grams of protein per pound of body weight each day.

23)   Cut Out Liquid Candy: Eliminate sodas and drink water instead. If you drink one soda per day, you’re adding 1750 calories per week to your diet.

24)   Not So-Happy Hour: Alcohol consumption can blunt testosterone levels, hindering muscle repair and growth and blunting sexual drive. Also, alcohol contains empty calories and the simplest form of sugar available in any drink.

25)   Slow Down: Fast eating and body fat go hand in hand because you tend to overeat. It takes up to 20 minutes for your brain to receive the signals that you’ve eaten enough.

26)   Dinning Out: When ordering at a restaurant, ask to have your meats grilled without oil or grease.  Order steamed vegetables with no butter. Request the doggy-bag to arrive with your meal so you can eat one serving size and take home the rest for tomorrow.

27)   Drink Water: You should try to consume at least one gallon per day to avoid becoming dehydrated. Well hydrated individuals burn more calories and become sick less often.

28)   Burn More Calories: The goal in any fat lose program is to burn more calories than you consume. Aim to reduce calorie consumption by about 250 calories per day. This will help you lose 1 to 2 pounds per week

29)   Avoid Simple Sugars: Sugar in your diet can wreak havoc on your metabolism by spiking your insulin response and promoting the accumulation of body fat.

30)   Timing Is Everything: When you eat is just as important as what you eat. Consume two-thirds of your daily calories before dinner to avoid overeating late at night.

31)   Eat More Fiber: Fiber, both soluble  and insoluble, is essential to health and helps decrease body fat. Consume large amounts of fibrous vegetables, such as broccoli, and spinach to attain your daily intake and promote satiety.

32)   Prepare In Advance: It’s very difficult to find healthy foods at work or in restaurants. Before leaving the house, pack healthy foods for the day with plenty of bottled water. Make sure you bring enough for emergencies i.e. an extended meeting, a traffic jam, delayed flight, etc.

33)   No Yolk: Eating plenty of egg whites for breakfast was found to reduce hunger and food cravings for up to 24 hours after consuming.

34)   Salt Free: Excess sodium    consumption can make you look bloated and soft and can cause you to burn less fat. To help you look leaner and strip sodium from your diet, drink more water, cut back on processed foods and enjoy to true flavor of foods.

35)   Go Nuts: Eating a hand full of almonds each day helps test subjects lose 62% more weight, 56% more fat and 50% more from their waist-line after 24 weeks compared to those who followed the same diet without almonds.

36)   Drink Coffee: Drinking Coffee before doing cardio will help you burn fat. Subjects who consumed two cups of coffee (300 mg) two hours before exercising on a stationary bike for 30 minutes were able to burn more total calories and used a much greater percentage of body fat for fuel.

 
MOTIVATION:

37)   Discipline Yourself: If you’re tiered of how you look, then understand you’re the only one who can change it. Create a plan and stick to it, budgeting time for the gym, food preparation, and rest for the week.

38)   Set A Goal: Giving yourself a reason to get in shape is a great way to stay on track with your goals

39)   Cheat Meal: Allow yourself one cheat meal every 7 days. Small indulgences make dieting more tolerable, keeping you on track longer.

40)   Stay the Course: Consistency is key to losing fat. The first week may be tough, but by the third, you should be a creature of habit.

A woman by the name of Ammie wrote in response to this blog entry, “Don’t forget to breath! Slow down and go deeper into your soul! The most beautiful people is calm and warm person!” Thought I would share that with all of you. : ) ~ Niko

Someone wrote me yesterday and said…

"Hey Niko, let’s do something about domestic violence/abuse. Anything, please."

I decided to share my response in my blog…

Niko