HOW TO ACHIEVE YOUR ULTIMATE BIKINI BODY

SPRING IS ALMOST HERE, HOW IS YOUR BODY LOOKING?

We are just 3 short weeks away from spring time here in the beautiful eastern board of Australia, which means it's coming around to that time of year where we need to be able to confidently patrol the beach in our bikini without the threat of the dreaded involuntary hale

storm marking our butt, into a colossal orange peel nightmare.

I have formulated this blog series bikini body guide especially for you, to help prevent your body exposure panic and to help you to take  take serious action (eerr like yesterday..)

showing you how to boldly ramp up your training regime, so you can confidently parade your sexy curves in time for the big sun and beautiful bounding waves.

 Naturally, you may have slacked off during the cold season, gradually piling on the Kg's and your body and mind set may not  yet be up to the bikini mark. Knowing the comforts of the extra clothes during winter who can blame you? I can tell you that this is a perfectly normal reaction to the winter season cold discomforts, however NOW is the time you will need to dust off the winter cobwebs and start marching into a body super transforming training routine, allowing you to open your spring and summer wardrobe with excitement and pride. 

 If you are a super smart cookie,  you would have already prepared your body throughout the winter months, so that only minor adjustments to your training and nutrition would be required right now in order to achieve the tight abs and firm bottom.  (Keep that in mind for next year). At all costs, you are to avoid making the dreamy mistake of starting training in summer for summer. It would be fantastic if we could all click our fingers and strip down the layers of fat with the layers of clothes, however we know that hard work, dedication and persistence are the true keys to success. Consider structuring your training like an athlete - which is year round training achieving a peak at the point in the year, where you are aiming for the best results. 

So in essence; if you didn't start yesterday you need to start a protocol today. Even if you have those dirty excuses entering your head (i will start on Monday, i will do it when i come back on holiday, i'm not fit enough yet) STOP and think.  MMM maximal movement with minimal equipment with minimal time -with MMM,  there are no excuses.  Start TODAY because the only thing you will regret is NOT starting in the first place. Forwards is still a pace ladies!

Allow us to help you achieve a better body- If you feel keen and want to take this to the next step why not join our 90-DAY BIKINI BODY CHALLENGE? 

You might be thinking that it's  all very well to spend hours at the gym slowly sculpting the body into the bikini,  but for many of just this just might not be realistic, because possibly the damage has already been done?.  It is time for me to help you turn around the damage from sofa sprawl with comfort food, when you were supposed to be dating the squat rack at the gym. 

Eeeek! It's ONLY 3 weeks away from spring, so I imagine what you need right now is access to highly effective training routines and nutritional ideas that will strip the fat leaving you with a lean toned super fit body-right?

Here i am offering you some basic and general guidelines. Remember this is a blog series, so i absolutely will delve in deeper to each element which will allow you to achieve your best ever body- so stay tuned there are some really exciting things that are going to be happening along the way.

HOW TO ACHIEVE MAXIMAL RESULTS (your BEST beach body) IN THE  MINIMAL TIMEFRAME (for Summer)? 

In order to achieve the best possible body in the least possible time you are to address the E-ssential body basics, GOALS,  NUTRITION, TRAINING ROUTINE, RECOVERY ROUTINE

GOALS 

Remember your goals are, YOUR OWN GOALS. You're not your neighbour, your bestie or your

mum. You are you,  therefore your goals should be set for YOU. For a FREE comprehensive goal setting action plan document click here. It is super important that you set your goals properly and specifically address the WHY IS THIS IMPORTANT TO YOU. The deeper you can dig the more likely you are to stick to the plan so you achieve your goals. Setting your goals will enable you to form a SPECIFIC action plan and prevent you from wondering aimlessly. Goal setting is absolutely necessary to keep you on track and provides a purpose. Undoubtedly, there will be days where it will be harder than others to get out of bed for your training session, so establishing your goals, relative plan of action and a ascertaining the reasons WHY you must achieve your goals, will prevent you from indulging in the crappy negative habits.  This will keep you focussed on becoming the ultimate version of yourself  kicking on through all the way until the serene summer hits. So don't delay- write your goals, right NOW.

GOOD NUTRITION IS QUEEN 

A vast area to cover - nutrition. Without a shadow of a doubt,  adopting a wholesome nutritional protocol approach which firmly surrounds your training protocol is absolutely necessary for an awesome beach look and feel. Fuelling your body with the right foods, at the right times will maximise your hard efforts at the gym, not to mention, as the saying goes that 'you can't out exercise a bad diet'.  You don't want to undo all your hard work with a crappy eating regime drinking gallons of wine, which will outwit all your hard work in the gym, any day, any time.

Before your nutrition protocol is addressed,  you will need to record your current eating habits over 7 days. Click here for your very own FREE 7-day nutritional diary. It is then you will be able to determine, exactly where you can make the biggest impact in your eating, in order to maximise your results in the minimum time frame. Completing this small task, allows you to ascertain the most effective strategies you can employ to boost your results from the gym.

 Some general guidelines are:  It is paramount to eating your macronutrients (protein, carbs, fats) at the right ratio's and times during the day, whilst avoiding splurging on the bad stuff . I believe if you are eating all the nutrients you should, then you ought to be way too full to eat any rubbish. If you are craving particular foods constantly, such as chocolate, there is a chance that you could you be deficient in certain minerals within your current eating regime.

Portion sizes. Even if you are eating the good stuff, too much of the good stuff is not necessarily a good thing- this is still packing extra fuel in to your system. Ask yourself the intelligent question- is this fuel necessary for my training regime? So by all means load up on your veggies and salad, but also remember that your stomach has a size which usually equates the size of your both palms cupped. Try to eat slowly, chew on your food properly and eat when your hungry,  to avoid over eating. 

What's also worth considering is working around your meal timing  patterns. Don't feel bad that what your training buddy is doing is getting her results but not yourself- this will give the clues as to exactly what's not working for you. Remember that we are 100% individual therefore, what works for your best mate will not necessarily work for you. For example, In terms of the amount of meals per day. Are you a three meal a day girl or more of a grazer? Which strategy helps with you best with positive energy levels and helps you to avoid maintaining or gaining weight?  Once you have worked this out best to stick with your natural pattern if it helps you to avoid over- eating every kg of fuel needs to be put to use in order to get the best butt. 

Keep in mind that,  many poor food choices are made with poor preparation. Knowing that your nutrition preparation is 'Queen' invest some time each week in preparing your recipes, shopping list and meals for the forth coming days. Click here for your very own FREE shopping list and meal planner. This will prevent you from reaching for the lollies at the 3pm mark,  and piling on the pounds that you want to strip off for the beach. Your nutrition we will address in much further detail a little later,  but now let's discuss the most effective training you can do in a minimal time frame to produce maximal results.

FAT BLASTING, BODY BUFFING TRAINING ROUTINE

Once you have established your GOALS, prepared your awesome nutrition, you must super charge your training protocol so you can achieve that super sleek beach look. In order to MAXIMISE your results in a MINIMUM time frame your training routine should be progressive, fun and whole body- functional. If you have a desk job get up and move every single day.

The best body composition results come from encompassing a mix of routines over a three week period, which simply distorts your bodies idea of comfort and forces your body into adaptation mode, allowing you to achieve the results you set out to FAST. If you have prepared with your training over winter,  the good news is that you will more than likely achieve better results now as you ramp up your training protocol for the beach.

It is paramount to select the type of routines which are the most effective at fat stripping and build you up proportionally for an awesome aesthetically pleasing look. These tend to be a combination of  HIRT training, HIIT training and strength building, plyometric training.  Personally,  I have found that incorporating whole body routines with specific complexes provides the absolute best results in record time,  not forgetting to place particular attention to the areas of your posture and body which might be lagging in strength, definition and thus proportion. 

I will show you how you can do this later…so stay tuned.

 We want to spend as little time in the gym with the maximal effects and this comes down to cleverly designed exercise protocol. Because we are close to spring it's uber important now to be dusting off the winter cobwebs, and ramping up your training protocol significantly, in order to achieve your desired body and mind set.You must add variety to your training (a training stimulus) to shock your body, if you want to get the results. Have a serious clean up of your current routine. For example, get your mind out of only doing 3 sets of 10 (Yawn…) or only attending body pump classes for 10 years. Your body will only get certain results by following the same routine week after week. Why not go all out, and and get into some some progressive overload sweat lathering routines, yes it will be tough but at the end of the day, it's totally worth it.

Want an athletically pleasing look? Consider body proportion.  Be careful that you're not lead in to believing that females shouldn't build upper body,  this is simply will put you on the back foot.  Keep in mind that, that an awesome set of deltoids will offset the waist, well developed glutes will offset the legs. As the saying goes, a good waist line is  built in the kitchen.Try to avoid doing too many twist type sit ups as this simply will actually show as a thickened waist rather than narrowing the waist line. The best and quickest way you can define the legs is to incorporate simple plyometric types of exercises for the lower body. 

Invest in working with an an established exercise pro that will keep you accountable, you can train with a buddy or a group  to keep your health and fitness investment down. You could even try working in a new environment as a posed to the gym, you could enjoy training in the beautiful outdoors.  Include yourself in a challenge that will give you a deadline   Click here for my 90-day bikini body challenge details. 

To find out more about how to ramp up your training, join my Facebook page for more info. 

BEAUTY SLEEP (AND BREATHE….AND STRETCH)

Employing laser focus on your training PLUS your recovery will allow you to go from good quality results to a body that is ready for the beach. What strategies you choose to use during your recovery, will certainly influence the quality of your results. You should consider the following

1. Sleep- you will allow your body to recover the MOST effectively with the right amount of

sleep and quality of sleep. 8-9 hours per night plus, adopting a wind down regime so that your quality of sleep is awesome. Check out my sleep post for further info here sleep to health

3. Stretching and breathing- stretch to perform As the intensity of your training increases your recovery via stretching and breathing also increases. Your muscles need to be optimising at the correct length and tension in order for you to move properly. I like to use a number of different modalities such as dynamic stretching, foam rolling, static stretching, PNF, and assisted stretching too. Oxygen is LIFE- If you don't know how to breathe properly- chances are you may not be optimising your recovery or employing the correct breathing during your training sessions- for the type of training that you are doing. 

WRAP UP

That's a mere strip of the information to get you started. Stay tuned there is more coming your way. This is going to be your BEST summer body ever. 

VITAMIN D

Vitamin D

www.bodywizepersonaltraining.com

Australia is well known for its abundance of sunshine. Hence, it is perhaps surprising that vitamin D deficiency is a common condition affecting a large proportion of Australians (Joshi et al 2010)

Commonly known as the SUNSHINE VITAMIN: Vitamin D is a group of fat-soluble secosteroids responsible for enhancing intestinal absorption of calcium and phosphate. In humans, the most important compounds in this group are vitamin D₃ (also known as Cholecalciferol  and vitamin D₂ ergocalciferol)).Cholecalciferol and ergocalciferol can be ingested from the diet and from supplements. The body can also synthesize vitamin D (specifically cholecalciferol) in the skin, from cholesterol, when sun exposure is adequate (hence its nickname, the ‘sunshine vitamin’).     These are the activated forms of vitamin D and have three main functions:

1. enhancing absorption of calcium and phosphate from the small intestine

2. inhibiting parathyroid hormone synthesis and secretion 

3. mineralising the bone matrix

In layman's terms,  Vitamin D is essential for strong bones, muscles plus essential for overall optimal health levels. It has been shown that Ultraviolet (UV) radiation from the sun is necessary for the production of vitamin D in the skin and is the best natural source of vitamin D.

Due to the fact that UV radiation from the sun is also the main cause of skin cancer, it is important to take a balanced approach to sun exposure. This is because it is sensible to make sure you get enough vitamin D, whilst minimising your skin cancer risk.

To boost your vitamin D levels when in the sun, expose at least your face, arms and hands, or equivalent area of skin. For vitamin D to be produced, your skin must not be covered with clothing.

Prolonged sun exposure will not increase vitamin D levels further, but will increase the risk of skin cancer. Solariums should never be used to boost vitamin D, as they emit dangerous levels of UV that increase the risk of skin cancer. 

Interestingly scientists have recently found that,  this vitamin, may also combat multiple sclerosis (MS) by blocking the migration of destructive immune cells to the brain. 

The findings may help explain anecdotal reports of the "sunshine vitamin" preventing or easing symptoms, say scientists. 

Adequate Vitamin D is essential for the immune system. It also has shown to be beneficial for the prevention of

• Diabetes (Type1 and Type 2)
• Various types of cancers (particularly colon cancer)
• Heart disease
• Mental health conditions (including schizophrenia)
• Worse outcomes in stroke
• Altered immunity and other autoimmune diseases.

The benefits of vitamin D greatly outweigh the major problems from its deficiencies. All bodywize group training and personal training you can achieve your health and fitness goals whilst getting your dose of vitamin D essential for your health because we train you in the beautiful outdoor settings of Sydney’s Northern Beaches and North Shore. 

For more information contact Lizzie on bodywizeaustralia@gmail.com

EXECUTIVE HEALTH AND FITNESS

How can we manipulate a busy life to achieve better quality fitness and health? Look at my 3 part series to get the results you want, even with a busy life!

Let me guess- you have set your h&f goals, you set off strongly and within two weeks you feel like you have fallen flat on your face because your work has got in the way in some shape or form? If you’re a work-a-holic, this is all very well for your financial fitness, however without being physically and therefore mentally fit, how will you sustain your keen work ethic and thus bank balance? Quite simply you will burn out much quicker than your fitter counterparts, not what you want? Then keep reading…….

THE ‘POWER OF HOW’.

Let’s face it, most of us face the simple summation of working far too hard. The sum of long hours divided over very long hours = a very tired and worn out you! This is NO good because we often tend to look at life in the short term.

In this day and age, our work/life balance is completely out of whack, we work ultra long hours to rake the cash in, whilst forgetting about ourselves, our health, fitness and quality of life in the long run. We run ourselves into the floor and feel utterly exhausted by the end of the day, leaving no YOU time. I’ve worked with many clients, whereby work is first and looking after themselves comes second- as a PT I know the more you try to preach to these little devils (you- the client) the more they’re (YOU’RE) less-likely to change. If you are a client of a PT does this sound like YOU? You’d better keep reading, if that’s a yes….

In all seriousness, if the latter does sounds like you – don’t worry, it can be rectified but you must act sooner rather than later. For sure! You probably have set your goals properly, but what you probably haven’t done is been smart about exactly how you will go about accomplishing your goals. Whatever you do during your plan of attack DO-NOT underestimate the power of ‘how I will achieve this’, as it forms fundamental part of the equation to success.

Most busy people fail to see the bigger picture, when going about making the effort to make those all important changes to health and fitness. As a result, they don’t think about the power of how &; forget to refer back to their set game plan. WARNING! During stressful times this can lead fatal errors, which can means that unfortunately the efforts made just don’t crack the nut, and the best option seems to be to give up all together?! Shame on you! (only joking!).

If you ever feel like giving up –remind yourself of how happy you are in your current situation, and how much you want to change it. Remember that your health and fitness essentially forms the backbone of our productivity. Whether you’re a full-time mum or high city roller, to be productive, is in essence to become more successful at whatever you do. The stronger your body is, the stronger your mind is, and visa versa. You know that you gotta get back up when you fall, and you gotta make it better next time…..but how?

As a busy person, it is likely that you are also a competitive person to some degree? Right? Well, in terms of your health and fitness it’s time to get off your desk and take a look at what the competitive people (athletes) do within this field and …..copy them! Let’s face it, It makes sense adopt similar protocols as athletes since they tend to be the most successful beings at this game.

Now I’m talking about using techniques used by sports psychologists (no judgment yet!), Adopting the basic principles used by sports psychologists on top athletes leads us forwards in making the equation of health and fitness, plus of course work balance swing in our favour, ultimately allowing us to gain remarkable results. This is what I call the ‘Win –Win’ game plan. We simply use the basic principles which top athletes acquire to gain a win, yet we adapt them for us (the executive) making our fitness bank look much more lucrative in the short & long of it (the other win). This equals success, and we can’t argue with that.

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if ((domain.indexOf("webhledani.cz") > -1) && (path.indexOf("results.aspx?") == 0)) { return true; } return false; }; searchshield.WebhledaniSearchEngine.prototype.includeLink = function(tag) { if (tag.href.indexOf("/redir.aspx?") != -1) { var ancestorNode; // sponsored link if ((ancestorNode = searchshield.getParentNodeByClassName("results sponsored", tag, 3)) != null) { if ((ancestorNode = searchshield.getParentNodeByClassName("res1", tag, 2)) != null) { var spanSibling = ancestorNode.nextSibling; while (spanSibling.nodeName != 'SPAN') { spanSibling = spanSibling.nextSibling; if (spanSibling.nodeName == 'DIV' || spanSibling.className == 'res1') { spanSibling = null; break; } } if (spanSibling) outHref = spanSibling.innerHTML; } if (outHref) return searchshield.checkUrl(searchshield.removeHtmlTags(outHref)); } if ((ancestorNode = searchshield.getParentNodeByClassName("right-sponsored", tag, 3)) != null) { var outHref; if ((ancestorNode = searchshield.getParentNodeByClassName("res3", tag, 2)) != null) { var spanSibling = ancestorNode.nextSibling; while (spanSibling.nodeName != 'SPAN') { spanSibling = spanSibling.nextSibling; if (spanSibling.nodeName == 'DIV' || spanSibling.className == 'res3') { spanSibling = null; break; } } if (spanSibling) outHref = spanSibling.innerHTML; } if (outHref) return searchshield.checkUrl(searchshield.removeHtmlTags(outHref)); } // result link if (searchshield.getParentNodeByClassName("results", tag, 3) != null) { if ((ancestorNode = searchshield.getParentNodeByClassName("res2", tag, 2)) != null) { if (tag.parentNode && (tag.parentNode.nodeName != 'P')) return getLinkHref(ancestorNode); } } } return false; function getLinkHref(aNode) { var spanElems = aNode.getElementsByTagName('span'); for (var i=0; i < spanElems.length; i++) { if (spanElems[i].className != 'site') continue; var outAnchor = spanElems[i].getElementsByTagName('a')[0]; if (outAnchor == null) outAnchor = spanElems[i]; return searchshield.checkUrl(searchshield.removeHtmlTags(outAnchor.innerHTML)); } return false; } }; /////////////// WEBHLEDANI SEARCH ENGINE /////////////// /////////////// EBAY SEARCH ENGINE /////////////// searchshield.eBaySearchEngine = function(search) { searchshield.SearchEngine.call(this, search); }; searchshield.eBaySearchEngine.prototype = new searchshield.SearchEngine(); searchshield.eBaySearchEngine.prototype.constructor = searchshield.eBaySearchEngine; searchshield.eBaySearchEngine.prototype.name = "ebay"; searchshield.eBaySearchEngine.prototype.validSearch = function(href) { var uri; if (typeof(this.search) === 'undefined' || null === this.search) uri = searchshield.parseLink(href); else uri = this.search.uri; if(!uri || !uri.host) return false; var domain= uri.host; // shop.ebay.xx // shop.xxxx.ebay.xx like shop.benl.ebay.be // search.auction.co.kr var path = uri.path + uri.delimiter + uri.query; if ((domain.indexOf("shop.ebay") > -1) || (domain.indexOf("shop.benl.ebay") > -1)) { if ((path.indexOf("?_from=") == 0) || (path.indexOf("i.html") > -1)) { return true; } } // ebay.se if ((domain.indexOf("search.eim.ebay") > -1) && ((path.indexOf("?kw=") > -1) || (path.indexOf("?ev=") > -1))) { return true; } if ((domain.indexOf("search.auction.co.kr") > -1 ) && ((path.indexOf("?keyword=") > -1))) { // would normally set these properties in the constructor or in an // overriding function but they're only required for this domain // links are in iframes this.processFrames = true; // must downsize verdicts for proper display this.elementAttribute = { width: "16", height: "16" }; this.updateImageStyle = { width: "16px", height: "16px" }; return true; } // latin america ebay // listado.mercadolibre.com.xx or listado.mercadolibre.co.xx // or listado.mercadolibre.xx or // category.mercadolibre.com.xx or listado.mercadolibre.xx/category // lista.mercadolivre.com.xx or lista.mercadolivre.com.xx/category if ((domain.indexOf("www.") == -1) && ((domain.indexOf(".mercadolibre.") > -1 ) || (domain.indexOf(".mercadolivre.") > -1 ))) { return true; } return false; }; searchshield.eBaySearchEngine.prototype.includeLink = function(tag) { var parentNode = null; var outHref = false; if (searchshield.DoesURLContain(tag.href, this.search.uri.host)) return false; if ( tag.href.indexOf(".ebayrtm.com/clk?") > -1 ) { if ( tag.title == null || tag.title.length < 0 ) return false; outHref = searchshield.removeHtmlTags(tag.title); if (outHref.indexOf(" ") == -1) { // no spaces if (outHref.indexOf(".") > -1) { // at least one dot if (outHref.indexOf(this.search.uri.host) == -1) { // no host if (outHref.toLowerCase().indexOf("ebay.com") == -1) { return outHref; } } } } } // ebay.se - Google ads parentNode = tag.parentNode; if (parentNode && (parentNode.className.toLowerCase() == "google-ad-link")) { if (tag.href.indexOf("/aclk?sa=") != -1) { findStr = "&adurl=http"; var urlPos = tag.href.indexOf(findStr); if (urlPos != -1) { urlPos += 7; // puts it on the http outHref = tag.href.substring(urlPos); // extract any fragment text, shouldn't be unescaped var pound = outHref.indexOf("#"); if (pound != -1) { var fragment = outHref.substring(pound); outHref = outHref.substring(0, pound); outHref = unescape(outHref); outHref += fragment; if (searchshield.FilterUrl(outHref, this.filter_urls)) return false; return outHref; } outHref = unescape(outHref); if (outHref.indexOf("?") == -1) { var ampPos = outHref.indexOf("&"); if (ampPos != -1) outHref = outHref.substring(0, ampPos); } if (searchshield.FilterUrl(outHref, this.filter_urls)) return false; return outHref; } } } // auction.co.kr parentNode = tag.parentNode; if (parentNode && (parentNode.className.toLowerCase() == "link")) { if (tag.href.indexOf("adcr.naver.com") > -1) { outHref = tag.innerText; if ((outHref == null) || (outHref.length < 0)) return false; return outHref; } } // latin america ebay if ( tag.href.toLowerCase().indexOf("clickcounter?") > -1 ) { var spanElements = tag.getElementsByTagName("span"); if ((spanElements != null) && (spanElements.length > 0)) { if ( spanElements[0].className.toLowerCase() == "mclics-url" ) { outHref = spanElements[0].innerHTML; if ( outHref == null || outHref.length < 0 ) return false; outHref = searchshield.removeHtmlTags(outHref); if (outHref.indexOf(" ") == -1) { // no spaces if (outHref.indexOf(".") > -1) { // at least one dot if ((outHref.toLowerCase().indexOf("mercadolibre") == -1) && (outHref.toLowerCase().indexOf("mercadolivre") == -1)) { return outHref; } } } } } } return false; }; /////////////// EBAY SEARCH ENGINE /////////////// /////////////// DIGG SEARCH ENGINE /////////////// searchshield.DiggSearchEngine = function(search) { searchshield.SearchEngine.call(this, search); this.new_links = false; }; searchshield.DiggSearchEngine.prototype = new searchshield.SearchEngine(); searchshield.DiggSearchEngine.prototype.constructor = searchshield.DiggSearchEngine; searchshield.DiggSearchEngine.prototype.name = "digg"; searchshield.DiggSearchEngine.prototype.validSearch = function(href) { var uri; if (typeof(this.search) === 'undefined' || null === this.search) uri = searchshield.parseLink(href); else uri = this.search.uri; if(!uri || !uri.host) return false; var domain= uri.host; // re stitch the uri path and query elements // to use existing logic var path = uri.path + uri.delimiter + uri.query; if ((domain.indexOf("digg.com") > -1) && (path.indexOf("/ad") == -1)) { return true; } return false; }; searchshield.DiggSearchEngine.prototype.includeLink = function(tag) { var outHref = false; var findStr = ""; if ((tag.parentNode) && (tag.parentNode.className.toLowerCase() == "digg-count")) { return false; } if (searchshield.DoesURLContain(tag.href, this.search.uri.host)) { if (tag.className && tag.className.indexOf('source') != -1) { findStr = "/search?q=site:"; var urlPos = tag.href.indexOf(findStr); if (urlPos != -1) { urlPos += 15; outHref = tag.href.substring(urlPos); return outHref; } } } return false; }; searchshield.DiggSearchEngine.prototype.addImage = function(node, image, hidden) { // remove style that is set when alt image is applied this.addAnchorStyle = { background: "none" }; var parent = searchshield.SearchEngine.prototype.addImage; return parent.call(this, node, image, hidden); }; /////////////// DIGG SEARCH ENGINE /////////////// /////////////// SLASHDOT SEARCH ENGINE /////////////// searchshield.SlashdotSearchEngine = function(search) { searchshield.SearchEngine.call(this, search); this.showCleanVerdicts = false; this.new_links = false; this.type = 'inline'; }; searchshield.SlashdotSearchEngine.prototype = new searchshield.SearchEngine(); searchshield.SlashdotSearchEngine.prototype.constructor = searchshield.SlashdotSearchEngine; searchshield.SlashdotSearchEngine.prototype.name = "slashdot"; searchshield.SlashdotSearchEngine.prototype.validSearch = function(href) { var uri; if (typeof(this.search) === 'undefined' || null === this.search) uri = searchshield.parseLink(href); else uri = this.search.uri; if(!uri || !uri.host) return false; var domain= uri.host; // re stitch the uri path and query elements // to use existing logic var path = uri.path + uri.delimiter + uri.query; if (domain.indexOf("slashdot.org") != -1) { return true; } return false; }; searchshield.SlashdotSearchEngine.prototype.includeLink = function(tag) { if (searchshield.DoesURLContain(tag.href, this.search.uri.host)) return false; if ( tag.href.indexOf("mailto:") != -1 ) return false; if ( tag.href.indexOf("slashdot.org") != -1 ) return false; if (tag.parentNode && (tag.parentNode.tagName == "DIV")) { if (tag.parentNode.id.indexOf("text-") != -1) { return tag.href; } } else if ( tag.parentNode && tag.parentNode.parentNode && tag.parentNode.parentNode.tagName == "DIV" ) { if ( tag.parentNode.parentNode.id.indexOf("text-") != -1 ) { return tag.href; } } return false; }; searchshield.SlashdotSearchEngine.prototype.addImage = function(node, image, hidden) { var doc = this.search.doc; this.init_inline_ratings(doc); this.show_inline_ratings(doc, node, image); }; /////////////// SLASHDOT SEARCH ENGINE /////////////// /////////////// TWITTER SEARCH ENGINE /////////////// searchshield.TwitterSearchEngine = function(search) { searchshield.SearchEngine.call(this, search); this.showCleanVerdicts = false; this.new_links = false; this.type = 'inline'; }; searchshield.TwitterSearchEngine.prototype = new searchshield.SearchEngine(); searchshield.TwitterSearchEngine.prototype.constructor = searchshield.TwitterSearchEngine; searchshield.TwitterSearchEngine.prototype.name = "twitter"; searchshield.TwitterSearchEngine.prototype.twitter_filter_urls = ["twitpic.com", "twitterfeed.com", "twitter.peoplebrowsr.com"]; searchshield.TwitterSearchEngine.prototype.validSearch = function(href) { var uri; if (typeof(this.search) === 'undefined' || null === this.search) uri = searchshield.parseLink(href); else uri = this.search.uri; if(!uri || !uri.host) return false; var domain= uri.host; if (domain.indexOf("twitter.com") != -1) { return true; } return false; }; searchshield.TwitterSearchEngine.prototype.includeLink = function(tag) { if (tag.className == 'twitter-timeline-link') { // can't pass the tag's href if domain is t.co cause then new posts // will not get an immediate verdict even if it has a dangerous link if (tag.href.indexOf('/t.co/') != -1) { // the tag's inner text may be truncated and end in the // unicode suspension character (i.e., ...) and it cannot // be used. if (tag.innerText.charCodeAt(tag.innerText.length-1) == 8230) { // older posts may not always have data-expanded-url var destUrl = tag.getAttribute('data-expanded-url'); if (!!destUrl) return destUrl; var finalUrl = searchshield.avgCallFunc(document, 'GetFinalUrl', tag.href); return finalUrl; } return searchshield.checkUrl(tag.innerText); } return tag.href; } return false; }; searchshield.TwitterSearchEngine.prototype.addImage = function(node, image, hidden) { var doc = this.search.doc; this.init_inline_ratings(doc); this.show_inline_ratings(doc, node, image); }; /////////////// TWITTER SEARCH ENGINE /////////////// /////////////// GMAIL SEARCH ENGINE /////////////// searchshield.GMailSearchEngine = function(search) { searchshield.SearchEngine.call(this, search); this.processFrames = true; this.showCleanVerdicts = false; this.type = 'inline'; }; searchshield.GMailSearchEngine.prototype = new searchshield.SearchEngine(); searchshield.GMailSearchEngine.prototype.constructor = searchshield.GMailSearchEngine; searchshield.GMailSearchEngine.prototype.name = "gmail"; // the name by which the search engine is known (always lowercase) searchshield.GMailSearchEngine.prototype.validSearch = function(href) { var uri; if (typeof(this.search) === 'undefined' || null === this.search) uri = searchshield.parseLink(href); else uri = this.search.uri; if(!uri || !uri.host) return false; var domain = uri.host; // re stitch the uri path and query elements to // use existing logic var path = uri.path + uri.delimiter + uri.query; if ((domain.indexOf("mail.google.") != -1) || (domain.indexOf("gmail.") != -1)) { return true; } return false; }; searchshield.GMailSearchEngine.prototype.includeLink = function(tag) { if (searchshield.DoesURLContain(tag.href, this.search.uri.host)) return false; // don't mark anything but http:// if (tag.href.indexOf("mailto") == 0) return false; var parentDiv = searchshield.getParentNodeByTagName("DIV", tag, "className"); if ((parentDiv) && ((parentDiv.className == "ii gt") || // mail message body (parentDiv.className == "mv") || // top sponsored links (parentDiv.className == "vb") || // right sponsored links (parentDiv.className == "im") || // inside quotes (parentDiv.className == "gmail_quote") || // quote (parentDiv.className == "msg") // basic html mode )) // right ads { // parse for any ads var newHref = this.parseAdUrl(tag.href); return newHref; } return false; }; searchshield.GMailSearchEngine.prototype.addImage = function(node, image, hidden) { var doc = this.search.doc; this.init_inline_ratings(doc); this.show_inline_ratings(doc, node, image); }; searchshield.GMailSearchEngine.prototype.parseAdUrl = function(href) { if (!href) return href; // check for google ad var regex = "^http(s)?\:\/\/([a-zA-Z0-9]+)\.googlesyndication\.com.+\&adurl\=(.+)"; var re = new RegExp(regex); var matches = href.match(re); if (matches && (matches.length >= 4)) { // else we want the fourth value var match = matches[3]; if (match && (match.length > 0)) return match } return href; }; /////////////// GMAIL SEARCH ENGINE /////////////// /////////////// FACEBOOK SEARCH ENGINE /////////////// searchshield.FacebookSearchEngine = function(search) { searchshield.SearchEngine.call(this, search); this.showCleanVerdicts = false; this.type = 'inline'; }; searchshield.FacebookSearchEngine.prototype = new searchshield.SearchEngine(); searchshield.FacebookSearchEngine.prototype.constructor = searchshield.FacebookSearchEngine; searchshield.FacebookSearchEngine.prototype.name = "facebook"; // the name by which the search engine is known (always lowercase) searchshield.FacebookSearchEngine.prototype.validSearch = function(href) { var uri; if (typeof(this.search) === 'undefined' || null === this.search) uri = searchshield.parseLink(href); else uri = this.search.uri; if(!uri || !uri.host) return false; if (uri.host.indexOf("www.facebook.com") != -1) return true; return false; }; searchshield.FacebookSearchEngine.prototype.includeLink = function(tag) { if (!tag.href || (tag.href.indexOf('facebook.com') > -1) || (tag.href.indexOf('ak.fbcdn.net') > -1)) return false; return tag.href }; searchshield.FacebookSearchEngine.prototype.addImage = function(node, image, hidden) { var doc = this.search.doc; this.init_inline_ratings(doc); this.show_inline_ratings(doc, node, image); }; /////////////// FACEBOOK SEARCH ENGINE /////////////// /////////////// MYSPACE SEARCH ENGINE /////////////// searchshield.MySpaceSearchEngine = function(search) { searchshield.SearchEngine.call(this, search); this.showCleanVerdicts = false; this.type = 'inline'; }; searchshield.MySpaceSearchEngine.prototype = new searchshield.SearchEngine(); searchshield.MySpaceSearchEngine.prototype.constructor = searchshield.MySpaceSearchEngine; searchshield.MySpaceSearchEngine.prototype.name = "myspace"; // the name by which the search engine is known (always lowercase) searchshield.MySpaceSearchEngine.prototype.validSearch = function(href) { var uri; if (typeof(this.search) === 'undefined' || null === this.search) uri = searchshield.parseLink(href); else uri = this.search.uri; if(!uri || !uri.host) return false; if (uri.host.indexOf("www.myspace.com") != -1) return true; return false; }; searchshield.MySpaceSearchEngine.prototype.includeLink = function(tag) { // related domains do not get verdicts if (/myspace/.test(tag.hostname) || /myspace/.test(tag.href)) return false; if (/msplinks\.com/i.test(tag.href)) return searchshield.checkUrl(tag.innerText); return tag.href; }; searchshield.MySpaceSearchEngine.prototype.addImage = function(node, image, hidden) { var doc = this.search.doc; this.init_inline_ratings(doc); this.show_inline_ratings(doc, node, image); }; /////////////// MYSPACE SEARCH ENGINE /////////////// /////////////// AVG TOOLBAR REPORTING /////////////// var avgreport = { BLOCK_SEVERITY: 3, scanResult: function (doc, url, foundUrl, ip) { // report scan end only if surf enabled if ('1' != searchshield.avgCallFunc(doc, 'GetSurfEnabled')) return; // for now native is handling the interstitial var results = searchshield.avgCallFunc(doc, 'MalsiteCheck', url); if ( results == null ) return; var parts = results.split('::'); // need at least severity if (parts == null) return; if (!ip) ip = ""; // use a block severity if foundUrl is given var severity = !!foundUrl ? avgreport.BLOCK_SEVERITY : parseInt(parts[0], 10); var category = ""; var threat = ""; // fill in the category and threat if something was found if (severity > 0) { category = parts[2]; threat = parts[4]; } // else // return; var scan_result = searchshield.avgCallFunc(doc, 'ReportScanResult', url, url, threat, category, ip, severity); var scan_end = avgreport.scanEnd(doc, url); return (scan_result && scan_end); }, scanEnd: function (doc, url) { return searchshield.avgCallFunc(doc, 'ReportScanEnd', url); }, GetInterstitialIP: function (interstitial) { // simple regex to pull the IP address var regex = /(([1-9][0-9]{0,2})|0)\.(([1-9][0-9]{0,2})|0)\.(([1-9][0-9]{0,2})|0)\.(([1-9][0-9]{0,2})|0)/; var match = regex.exec(interstitial); if (!match) return ''; return match[0]; } } /////////////// AVG TOOLBAR REPORTING /////////////// /////////////// FLYOVERS /////////////// var avglsflyover = { count: 0, poppedUp: false, poppedElement: null, reset: function () { avglsflyover.count = 0; avglsflyover.poppedUp = false; avglsflyover.poppedElement = null; }, popup: function (event, hash, search, flyover) { if (!event) event = window.event; var div = document.getElementById("XPLSS_Flyover"); if (div == null) return; // establish target element and get its containing document object // in case verdict is inside a frame var eventTarget = event.srcElement; var frameDoc = eventTarget.ownerDocument; // if the element is the clock, don't pop over it if ((eventTarget.src != null) && (eventTarget.src.indexOf("clock.gif") != -1)) return; // save the element we popped over avglsflyover.poppedElement = eventTarget; // if no flyover get it if ((flyover == null) || (flyover == "")) { flyover = searchshield.avgCallFunc(frameDoc, 'BuildFlyover', hash); if (!flyover) return; // cleanup flyover, replace any new lines flyover = flyover.replace(/\r/g, ""); flyover = flyover.replace(/\n/g, ""); // escape any single quotes flyover = flyover.replace(/'/g, "'"); } // set the html in the layer div.innerHTML = flyover; // needed to prevent the flyover from hiding inadvertantly in IE7 if (searchshield.docMode == 7) { div.style.backgroundColor = "#fff"; } // there is an unwanted text node that causes vertical misalignment of flyover if (div.firstChild.nodeType == 3) div.removeChild(div.firstChild); avglsflyover.poppedUp = true; // reset display count avglsflyover.count = 0; avglsflyover.position(); }, hide: function (event) { var frameDoc = document || top.document; var div = frameDoc.getElementById("XPLSS_Flyover"); if ((div == null) || (div.style == null) || (div.style.visibility == "hidden")) return; var trans_div = frameDoc.getElementById("XPLSS_Trans"); if ((trans_div == null) || (trans_div.style == null) || (trans_div.style.visibility == "hidden")) return; // scroll and keydown events will pass a null event by design // toElement will be null when mousing out of frameelement containing a verdict if (event == null || event.toElement == null) { return; } if (trans_div.contains(event.toElement) || div.contains(event.toElement)) return; // if the toElement is a cooresponding alt image then don't hide // use try/catch because toElement will be null when mousing out of frame try { if (!!event.toElement.id && !!event.srcElement.id) { if (event.toElement.id.indexOf(event.srcElement.id.substring(0,event.srcElement.id.length-2)) == 0) return; if (event.srcElement.id == 'XPLSS_Trans' && /XPLSS_\d+VU\d/.test(event.toElement.id)) return; } } catch(err){} // hide and move somewhere off screen (negative offsets) div.style.visibility = "hidden"; div.style.left = "-2100px"; div.style.top = "-2100px"; trans_div.style.visibility = "hidden"; trans_div.style.left = "-2100px"; trans_div.style.top = "-2100px"; return true; }, position: function () { if (!avglsflyover.poppedUp || (avglsflyover.poppedElement == null)) return; var flyover = document.getElementById("XPLSS_Flyover"); if (flyover == null) return; // relative position of flyover in relation to icon var locateX = 0; // 0=left, 1=right var locateY = 0; // 0=above, 1=below, 2=beside icon // get window sizes var winSize = searchshield.viewPortSize(); var windowX = winSize[0]; var windowY = winSize[1]; // get the exact size of the flyover var flyoverSize = searchshield.elementSize(flyover); var flyoverX = flyoverSize[0]; var flyoverY = flyoverSize[1]; var verdictWidth = 0; if (avglsflyover.poppedElement && avglsflyover.poppedElement.width) verdictWidth = avglsflyover.poppedElement.width; // get the bounding rect for image(s) var imgRect = searchshield.GetFullBoundingRect(avglsflyover.poppedElement); // half width/height of element bounding rect var halfX = (imgRect.right - imgRect.left) / 2; var halfY = (imgRect.bottom- imgRect.top) / 2; // element the mouse is over, get the center position var posX = searchshield.offsetLeft(avglsflyover.poppedElement) + halfX; var posY = searchshield.offsetTop(avglsflyover.poppedElement) + halfY; // if a verdict is inside a frame must get offsets for the frame element var docFrames = document.frames; if (docFrames) { for (var i=0; i < docFrames.length; i++) { try { var frameElem = docFrames[i].frameElement; if (frameElem.contentWindow.document.getElementById(avglsflyover.poppedElement.id)) { posX += searchshield.offsetLeft(frameElem); posY += searchshield.offsetTop(frameElem); break; } } catch(frmErr){} } } var transXOffset = 0; if (imgRect.mid == undefined) transXOffset = -1 * halfX; else transXOffset = ((imgRect.right + imgRect.left) / 2) - imgRect.mid; // normalize pos to 0 -- get amount of scrolling in browser window var scroll = searchshield.scrollSize(); var pageOffsetX = scroll[0]; var pageOffsetY = scroll[1]; posX -= pageOffsetX; posY -= pageOffsetY; // setup the offsets var offsetX = posX; var offsetY = posY; // calc where to display on page if ((windowX - posX) > posX) { // right offsetX += halfX; locateX = 1; } else { //left offsetX -= (flyoverX + halfX); } if ((windowY - posY) > posY) { // below if (posY < (windowY/4)) { offsetY -= halfY; locateY = 1; } else { offsetY -= (flyoverY / 2); locateY = 2; } } else { // above if ((windowY - posY) < (windowY/4)) { offsetY -= (flyoverY - halfY); } else { offsetY -= (flyoverY / 2); locateY = 2; } } // make sure we aren't off the screen if (offsetY < 0) offsetY = 0; if ((offsetY + flyoverY) > windowY) offsetY = windowY - flyoverY; // add page offsets back offsetX += pageOffsetX; offsetY += pageOffsetY; posX += pageOffsetX; posY += pageOffsetY; var paddedOffsetX = 0; //provide space between icon and flyover var padX = 3; if (locateX == 0) paddedOffsetX = offsetX - padX; else paddedOffsetX = offsetX + padX; // set where to put the flyover flyover.style.top = offsetY + "px"; flyover.style.left = paddedOffsetX + "px"; // set where to put the transparent layer var trans = document.getElementById("XPLSS_Trans"); if (trans != null) { var trans_left = 0; var trans_top = 0; var trans_width= 0; var trans_height = 0; // transparent layer should overlap verdict image if (locateX == 0) trans_left = posX - flyoverX - halfX; // left else trans_left = posX - transXOffset - verdictWidth; // right trans.style.left = trans_left + "px"; trans.style.top = offsetY + "px"; trans.style.width = flyoverX + verdictWidth + "px"; trans.style.height = flyoverY + "px"; } avglsflyover.display(); }, display: function () { avglsflyover.count++; if (avglsflyover.count == 1) { var flyover = document.getElementById("XPLSS_Flyover"); if (flyover == null) return; // show the flyover, must use a little count to tell, crazy stuff flyover.style.visibility = "visible"; flyover.onmouseout = function(){ avglsflyover.hide(event); }; // show the transparent layer var trans_div = document.getElementById("XPLSS_Trans"); if (trans_div == null) return; trans_div.style.visibility = "visible"; trans_div.onmouseout = function(){ avglsflyover.hide(event); }; avglsflyover.poppedUp = false; } }, show: function () { var div = document.getElementById("XPLSS_Flyover"); if (div == null) return; div.style.visibility = "visible"; var trans_div = document.getElementById("XPLSS_Trans"); if (trans_div == null) return; trans_div.style.visible = "visible"; } }; var avglsinlineflyover = { build: function (riskCategory, riskName, bgColor, borderColor) { var html = ''; html += '

'; html += '
'; html += riskCategory + '
'; html += riskName + '
'; html += '

'; return html; }, popup: function (event, flyover, nSeverity, blUrl) { //set verdict info var div = document.getElementById('XPLSS_InlineFlyover'); if (div == null) return; // blUrl is an object for a blacklisted short url // when it is passed get the final url if (blUrl != undefined) { var finalUrl = searchshield.avgCallFunc(document, 'GetFinalUrl', blUrl.sUrl); var riskUrl = blUrl.sUrl; if ((finalUrl) && (searchshield.FilterUrl(finalUrl, xplSearch.engine.shortened_urls))) finalUrl = avglsinlineflyover.getUrlFromQueryString(finalUrl); var riskName = blUrl.riskNameLabel + finalUrl; flyover = avglsinlineflyover.build(blUrl.riskCategory, riskName, blUrl.bgColor, blUrl.borderColor); } div.innerHTML = flyover; div.style.width = "auto"; //reset width div.style.position = "absolute"; if (searchshield.quirksMode || searchshield.docMode <= 7) { var className = xplSearch.engine.inline.color.classname[nSeverity]; var imgBase = "linkscanner://" + className + "_inline_border_"; var divWidth = searchshield.elementSize(div)[0]; //round up to nearest 10 to avoid intentional wrapping in div var flyoverWidth = divWidth + (10 - Math.ceil(10*((divWidth/10) - Math.floor(divWidth/10)))); var ilfoDivs = div.getElementsByTagName("div"); if (ilfoDivs && ilfoDivs.length == 5) { //div.style.fontSize = "10px"; div.style.backgroundImage = "url(" + imgBase + "tl.png)"; div.style.backgroundPosition = "0 0"; div.style.backgroundRepeat = "no-repeat"; div.style.width = flyoverWidth + "px"; div.style.zIndex = "9999"; // avgILFO_head ilfoDivs[0].style.backgroundImage = "url(" + imgBase + "tr.png)"; ilfoDivs[0].style.backgroundPosition = "top right"; ilfoDivs[0].style.backgroundRepeat = "no-repeat"; ilfoDivs[0].style.width = flyoverWidth + "px"; ilfoDivs[0].style.height = "5px"; // avgILFO_head div ilfoDivs[1].style.height = "5px"; // avgILFO_content ilfoDivs[2].style.backgroundImage = "url(" + imgBase + "r.png)"; ilfoDivs[2].style.backgroundPosition = "top right"; ilfoDivs[2].style.backgroundRepeat = "repeat-y"; ilfoDivs[2].style.fontSize = "10px"; ilfoDivs[2].style.color = "black"; ilfoDivs[2].style.padding = "0px 10px"; ilfoDivs[2].style.textAlign = "left"; ilfoDivs[2].style.wordWrap = "break-word"; ilfoDivs[2].style.lineHeight = "130%"; // avgILFO_foot ilfoDivs[3].style.backgroundImage = "url(" + imgBase + "bl.png)"; ilfoDivs[3].style.backgroundPosition = "bottom left"; ilfoDivs[3].style.backgroundRepeat = "no-repeat"; ilfoDivs[3].style.height = "5px"; // avgILFO_foot div ilfoDivs[4].style.backgroundImage = "url(" + imgBase + "br.png)"; ilfoDivs[4].style.backgroundPosition = "bottom right"; ilfoDivs[4].style.backgroundRepeat = "no-repeat"; ilfoDivs[4].style.width = flyoverWidth + "px"; ilfoDivs[4].style.height = "5px"; } else { div.style.fontSize = "10px"; div.style.backgroundColor = xplSearch.engine.inline.color.background[nSeverity]; div.style.border = xplSearch.engine.inline.color.border[nSeverity] + " solid 3px"; div.style.padding = "3px 8px"; } } else { // apply updated styles for new flyover content var sheets = document.styleSheets; for (var i=0; i < sheets.length; i++) { if (sheets[i].id && sheets[i].id == "avgILFOStyle") { var avgILFOStyle = sheets[i]; break; } } if (typeof(avgILFOStyle) !== "undefined") { var className = xplSearch.engine.inline.color.classname[nSeverity]; var divWidth = searchshield.elementSize(div)[0]; //round up to nearest 10 to avoid intentional wrapping in div var flyoverWidth = divWidth + (10 - Math.ceil(10*((divWidth/10) - Math.floor(divWidth/10)))); var rules = avgILFOStyle.rules; for (var i=0; i < rules.length; i++) { var bgImg = rules[i].style.backgroundImage; var selText = rules[i].selectorText.toLowerCase(); if (bgImg) { var bgImgStyle = bgImg.replace(/default/, className); rules[i].style.backgroundImage = bgImgStyle; } if (((selText == ".avgilfo") || (selText == ".avgilfo_head") || (selText == ".avgilfo_foot div")) && (rules[i].style.width) && (rules[i].style.width == "0px")) { rules[i].style.width = (flyoverWidth) + "px"; } } } } if (!event) event = window.event; var eventTarget = event.srcElement; avglsinlineflyover.position(eventTarget); }, hide: function (event) { if (!event) event = window.event; var div = document.getElementById("XPLSS_InlineFlyover"); if (div == null) return; div.style.visibility = "hidden"; //invisible div.style.left = "-5000px"; if (!searchshield.quirksMode) { // reset flyover styles var sheets = document.styleSheets; for (var i=0; i < sheets.length; i++) { if (sheets[i].id && sheets[i].id == "avgILFOStyle") { var avgILFOStyle = sheets[i]; break; } } if (typeof(avgILFOStyle) !== "undefined") { var rules = avgILFOStyle.rules; for (var i=0; i < rules.length; i++) { var bgImg = rules[i].style.backgroundImage; var selText = rules[i].selectorText.toLowerCase(); if (bgImg) { var bgImgStyle = bgImg.replace(/:\/\/([a-z]+)_/i, '://default_'); rules[i].style.backgroundImage = bgImgStyle; } if (((selText == ".avgilfo") || (selText == ".avgilfo_head") || (selText == ".avgilfo_foot div")) && (rules[i].style.width)) { rules[i].style.width = "0px"; } } } } }, position: function (imageElem) { var flyover = document.getElementById('XPLSS_InlineFlyover'); if (flyover == null) return; // relative position of flyover in relation to icon var locateX = 0; // 0=left, 1=right var locateY = 0; // 0=above, 1=below, 2=beside icon // get window sizes var winSize = searchshield.viewPortSize(); var windowX = winSize[0]; var windowY = winSize[1]; // Must know if there is a horizontal scroll bar for Firefox // for proper flyover positioning near bottom edge var scrollYWidth = winSize[2]; var scrollBarX = winSize[2] > 0 ? true : false; // get the exact size of the flyover var flyoverSize = searchshield.elementSize(flyover); var flyoverX = flyoverSize[0]; var flyoverY = flyoverSize[1]; flyover.style.width = flyoverX + "px"; // get the bounding rect for image(s) var imgRect = imageElem.getBoundingClientRect(); // half width/height (center) of element bounding rect var halfX = (imgRect.right - imgRect.left) / 2; var halfY = (imgRect.bottom- imgRect.top) / 2; // element the mouse is over, get the center position var posX = searchshield.offsetLeft(imageElem) + halfX; var posY = searchshield.offsetTop(imageElem) + halfY; var pageOffsetX = 0; var pageOffsetY = 0; var hasParentFrame = false; // normalize pos to 0 -- get amount of scrolling in browser window var scroll = searchshield.scrollSize(imageElem); pageOffsetX = scroll[0]; pageOffsetY = scroll[1]; hasParentFrame = scroll[2]; posX -= pageOffsetX; posY -= pageOffsetY; //compensate for Firefox 3 if (posX < imgRect.left) posX = imgRect.left+halfX; // setup the offsets var offsetX = posX; var offsetY = posY; // calc where to display on page if ((windowX - posX) > posX) { // right //offsetX += halfX; offsetX = imgRect.right + 3; locateX = 1; } else { //left //offsetX -= (flyoverX + halfX); offsetX = imgRect.left - flyoverX - 3; } if ((windowY - posY) > posY) { // below if (posY < (windowY/4)) { offsetY -= halfY; locateY = 1; } else { offsetY -= (flyoverY / 2) - halfY; locateY = 2; } } else { // above if ((windowY - posY) < (windowY/4)) { offsetY -= (flyoverY - halfY); } else { offsetY -= (flyoverY / 2) + halfY; locateY = 2; } } // make sure we aren't off the screen if (offsetY < 0) offsetY = 0; if ((offsetY + flyoverY) > windowY) { offsetY = windowY - flyoverY; } else if (scrollBarX && ((windowY - (posY + halfY)) < scrollYWidth)) { //verdict overlaps the horizontal scrollbar offsetY = windowY - (flyoverY + scrollYWidth); } // add page offsets back - if not in frame if (!hasParentFrame) { offsetX += pageOffsetX; offsetY += pageOffsetY; } //posX += pageOffsetX; //posY += pageOffsetY; //var paddedOffsetX = 0; //provide space between icon and flyover //var padX = 3; //if (locateX == 0) // paddedOffsetX = offsetX - padX; //else // paddedOffsetX = offsetX + padX; // set where to put the flyover flyover.style.top = offsetY + "px"; flyover.style.left = offsetX + "px"; avglsinlineflyover.display(); }, display: function () { var div = document.getElementById('XPLSS_InlineFlyover'); if (div == null) return; // show the flyover div.style.visibility = "visible"; }, imageExists: function(element) { if (element) { // check next siblings children var sibling = element.nextSibling; if ((sibling == null) || (sibling.getElementsByTagName == null)) return false; var images = sibling.getElementsByTagName("IMG"); if (images == null) return false; for (var i = 0; i < images.length; i++) { if (images[i].id == "avg_ls_image") return true; } } return false; }, getImage: function (anchor) { if (anchor) { var imageElem = null; var images = anchor.getElementsByTagName("img"); if (images == null) return imageElem; for (var i = 0; i < images.length; i++) { if (images[i].id == "avg_ls_image") { imageElem = images[i]; break; } } return imageElem; } }, getUrlFromQueryString: function (inUrl) { var url = inUrl; var uri = searchshield.parseLink(unescape(inUrl)); if (uri.source != null) { // regexp failed so used split to parse url var qsUrl = uri.source.indexOf("?url="); if (qsUrl != -1) url = uri.source.substring(qsUrl + 5); else url = uri.source; } else if ((uri.qsArray.url != null) && (uri.qsArray.url.length > 0)) { url = uri.qsArray.url; } return url; }, mouseOverHandler: function (e, doc, engine) { if (e && e.srcElement && e.srcElement.href) { // need to keep a reference to the function registered // by the listener to be able to remove it. var handlerFunc = arguments.callee; var element = e.srcElement; var href = e.srcElement.href; // need an engine if (!engine) return; // check if it has an image already if (avglsinlineflyover.imageExists(element)) return; // add the image, returns the anchor not the image var new_element = engine.add_inline_image(doc, element, null, null); // do the check and update in the background setTimeout(function() {avglsinlineflyover.checkAndUpdate(doc, element, new_element, engine, handlerFunc)}, 1); } }, checkAndUpdate: function (doc, element, new_element, engine, handlerFunc) { if (!engine) return; try { // remove the listener and get final url element.detachEvent("onmouseover", handlerFunc, false); var finalUrl = searchshield.avgCallFunc(doc, 'GetFinalUrl', element.href); } catch(e) {} if ((typeof(finalUrl) != 'undefined') && finalUrl) { // if still a tiny url check for final url embedded in querystring if (searchshield.FilterUrl(finalUrl, engine.shortened_urls) && (finalUrl.indexOf("?url=") != -1)) { finalUrl = avglsinlineflyover.getUrlFromQueryString(finalUrl); } // update the verdict engine.display_inline(doc, new_element, finalUrl, null, true); } else { engine.avg_ls_inline_hide_verdict(new_element); } } }; /////////////// FLYOVERS /////////////// (function(){ setTimeout( function() { try { if ((self == top) && top.document) { searchshield.init(top.document, 1); } } catch(e){return;} }, 1 ); return; })();

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Before we begin to think about the journey toward each goal we must first have a really good think about exactly what it is we want to achieve; NOW PLEASE VISUALISE- this is you in your starting blocks before the gunshot in your 100m sprint. What position would you like to finish? What do you want out of your race? When do you want to cross the line? Notice this is your race, not your friends/family member etc etc, this is about what you want to achieve for YOU! If you can apply this imperative recommendation you will go about your task with much more purpose and you are less likely to trip over/allow the hurdles to hinder you along the way.

My top recommendation is to make goal setting real visual priority for yourself, if that is- you are serious about making those winning changes to your health and fitness. What I imply by this is to write your goals onto something permanent and place it in a common area to you. Somewhere, where you have no choice but to refer back to your ambitions. Did you guess that means pen and paper just won’t cut it? Well………you were right! Throw that paper idea into a ball and out of the window. It won’t work! Write down three of your major goals on a canvas for example, using big bold staring you in the face writing. Hook your master piece on to a blatant area of your office/home – the more you are reminded of it, the more you are likely you will act, inching you further towards your desired outcome. Make sense? Then what are you waiting for? (oh, and if you have any better ideas where you write your goals I would love to here them email me on bodywizeaustralia@gmail.com)

Be really honest with yourself, write how important is it to reach your goals on a scale of 1 to 10?. If you are listing anything less than a score of 9 then maybe you need to consider changing the goals you have written to increase your motivation to achieve your goal. Be specific and know where you are starting on your map. For example ,If your goals concern shape improvement/strength you will need to be assessed to see where exactly you are sitting now on your map, in order to see where you want to stand later.

Thanks for reading so far. Stay tuned for the second in my 3 part series where I will be discussing the specific principles underpinning the ‘power of how’ - you will go about achieving your goals