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Eight Steps to Achieve Your Dreams

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Words if used unconsciously can bring unwanted experiences but if spoken with purpose and precision they can also pave the way for your dreams to become real. Niurka, who is the author of the new book, Supreme Influence: Change Your Life with the Power of the Language You Use, teaches readers in depth on how to command words to create reality on purpose.

Be clear on your intent: Clarity is power. Be clear on what you want rather than what you don’t want. Then take purposeful action toward your goal without attachment to how it shows up. Without clear intent you can get lost, derailed, or waste time.

Evoke empowered states: The words “think of a time” have power to summon states. Think of a specific time when you accomplished something that inspired you. Allow a moment to access the memory, which reintegrates the empowered state.

Imagine and paint a picture: You create with the pictures in your mind as your power to create cannot exceed your ability to vividly imagine your dreams as real. Therefore imagine and see what you want in your mind’s eye. Paint a big, bright, crisp and clear picture, enriched with the colors. Step into the picture and look out through your own eyes as if it’s happening now.

Gather information: Create understanding, which means clearly understanding whether you communicate properly or not and also understand another’s mindscape.

Replace ‘but’ with ‘and’ to dissolves resistance: The word ‘But’ negates and if used unconsciously, this word can create disharmony. Unless you intend to negate, it’s wiser to use the word ‘And.’

Be cautious of words like ‘Try’ and ‘Need’: The challenge with the word ‘try’ occurs when it’s used in the context of achieving a goal, or making a decision. Trying creates conditions for mediocrity. Also beware of the word ‘need’ because it presupposes absence or lack.

Carefully choose the word ‘I AM’: What do you say after the words I Am? The words you choose influence how you see yourself, how others see you, and what’s possible for you. When you use the words I Am, you invoke your power to create. These words are potent! Be aware of what you link them to.

The Silent Space: Silence speaks louder than words. It’s not genuine to say whatever you want as it’s considered to be undisciplined. On the other hand, if you speak too little, you don’t honor your truth. Balancing speech and silence is essential as silence gives words their weight.

Source: indiatimes.com

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8 Body-Improving Workouts for Beginners

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Image Source: healthline.com

Putting on weight is much harder than losing weight. You can lose 1-2 pounds per week.But to put on lean weight, you’ll only gain 1-2 lbs per month. To build your muscle, you need to consume a lot more than what your body burns.

Let’s say, if you want to build 1400-1500 calories per day, you need to consume atleast 2000-2500 calories per day. It’s not easy to consume large amounts of food, so these tips by Joanna Soh Fitness and Nutrition coach will help to improve your body.

Useful Tips

Consume high-calorie food. Your diet needs to contain lots of healthy fats because they are high in calories and a lot of natural sugar as well. So whenever you’re cooking a meal, always add a good amount of olive oil in it to increase your calorie intake. Include foods that are high in calories such as avocado, peanut butter, and nuts.

Increase your omega three fatty acid intake. Omega 3 fatty acids help especially women to reset their body chemistry. This process helps you to put on weight quickly. Therefore try to consume lots of fish, beans, and leafy green vegetables.

Drink lots of milk. Drink milk atleast 2-4 times a day. Forget about the semi-skilled milk and go in for the full-fat milk. You can drink a cup of milk with every meal.

Eat more frequently atleast 5-6 times a day. Include lots of healthy carbs in your meals. Examples include potatoes, whole wheat bread, pasta, and rice. Eat them at least four times a day. Pack in lots of fruits and vegetables in your meal because they contain carbs as well. Instead of eating whole fruits, mix lots of fruits and make a huge cup of smoothie for your breakfast.

Introduce supplements to your diet. You can choose protein shakes to add to your calories per day. But do remember, that you should not replace them with a meal. It is an adult supplement to increase the calories intake. So you should still have 5 to 6 meals a day which is full of carbs, fresh fruits, and vegetables.

Exercise helps with weight gain. Commit at least 3 to 4 times a week for a minimum of thirty minutes. You will notice a difference in comparison to those who are losing weight. You need to do minimal cardio and lots of strength training. Try to keep your cardio to warm-ups and your cool downs. Try to focus on good quality strength training. You can use heavy weights as part of your training.

Instead of using light weights where you’ll be able to do 50 to 20 reps you should be able to do heavy weights, where you’ll only be able to do 8-10 reps. If you can do more than ten reps, you need to increase your weights. Always remember to rest your muscles, by this way you build muscle.

Try not to work on the same muscles everyday. Your muscles need 24-48 hours to recover. With a proper diet and workout plan, you can build up your muscle definition.

Exercise Plan to Gain Weight for Women

Tutorial: Joanna Soh

This training program is based on compound exercises. Compound exercises work more than one muscle in your body. They are more effective and efficient for muscle growth.

You need to perform these exercises 3 to 4 times weekly on every alternate day. It is not in the gym that you achieve growth, but when you rest and recover.

Follow your workout day with a rest day to assure full recovery and muscle growth. Spend no more than 60 minutes per session.

The best way to determine the right weight for you is that you should lift six reps or more. But not more than 12 reps of an exercise.Increase your weight if you can lift more than 12 reps. If you can’t do even six reps, then decrease your weight.

Structure:

10 exercises, 4 sets per exercise:rest 45-60 seconds between sets

  • Set 1 try 12 reps
  • Set 2 increase your weight to 10 reps.
  • Set 3 increase the weight so you can only do eight reps
  • Set 4 lift even higher weights so you can do only six

The goal is to achieve muscle fatigue where your body will not be able to lift the same weight or perform at the same intensity, as before. Do this exercise plan for 4-6 weeks. As you progress,try to lift even heavier weights, and increase the sets to 5 or 6. So here is the workout.

  • Squat
  • Bent-over row
  • Pushups
  • Lunges
  • Chest press
  • Shoulder Press
  • Deadlifts
  • Supported Pull up
  • Tricep Dips
  • Spiderman planks

Best Beginner Total Body Toning for Women Under 10 Mins

Tutorial: Joana Soh

Squat and Tricep Pushback: Spread out your arms. When squatting down, bring your arms forward and push it back.

Knee Pushups: Get down on the mat. Keep your chest apart. Lift your toes off the floor. Go down as low as you can and come up.

Lunges with Oblique Twist: Start with your right leg, step forward. Keep one leg back down. When you’re down, turn your body. Come back up. Switch sides.

Plank: Stay on your knees,Bring elbows forward, keep them at 90 degrees. Lower your bum, and hold in this position for 30 seconds. You can also hold this position with your toes. Remember to keep your body in a straight line.

Total Body Strength Training and Core Workout for Beginners

Tutorial: Fitness Blender

Structure:

  • 5 min warm up
  • 16-minute interval style workout
  • 5 minute cool down

Warm Up

  • Push- Pulls: Push your hands in front of you and pull back.
  • Arm Circles: Rotate your arm back, reverse the direction and switch sides.
  • Torso Circles: Rotate your torso in a circle.
  • Up and Overs: Raise your knee high up and move it to your side.
  • Side Lunge: Raise your leg up to your chest and touch with your hands.
  • Jumping Jack: Do your jumping jacks slowly and then increase speed.

Interval Style Workout

  • Pushups: First do half of the pushups on your knees and the other half on your toes.
  • Toe Touch Crunch: Lie flat, crunch up and touch your toes and follow it up with Push Ups.
  • Squat: If you want to increase the challenge do single leg squats.
  • Russian Twist: Sit on the floor, keep your hands straight and rotate your torso.
  • Supine Pushup: Lie face up, press elbows and lift your chest up.
  • Oblique Crunch: Lie on your side, crunch and touch your legs.

Follow it up with

  • Alternating Lunge
  • Oblique crunch

Cool Down

Complete your workout with this set of cool downs.

  • Chest stretch
  • Arms cross stretch
  • Backstretch
  • Toe touch
  • Seated toe touch
  • Deep glute stretch

Total Body Conditioning Workout

Tutorial: Athlean XX for women

Front Raise: Start with your dumbbells, take them up to eye level and back down. Do 15 reps.

Lateral Raise: Raise your arms laterally along with those dumbbells.

Bent Over Fly: Slightly bend over your legs and do a fly.

50 Jump Squats: Squat low down and jump.

Catch Jump Lunges: Try 50 of those. Do jump lunges and catch.

Squat Kick Out: Perform a deep squat and kick out. Do 50 reps.

Curl: Keep your abs in and do the curls with dumbells. Do 12-15 reps.

Press Up Overhead: Keep your abs in, knees slightly bent and pressed up with a sandbag or your weights. Do 20 reps.

Row: Start with your knees shoulder width apart, slightly bend and keep your abs tight, shoulders back, and pull the weight. Try 12-15 reps.

Bicycle Crunches: Lie face up, keep one leg straight and one leg bent. Twist your body, touching your elbow to your knee. Perform 50 reps.

Four by Fours: Do 25 reps and follow it up with V-Ups.

Power Poses to Gain Muscle with Yoga for Beginners

Yoga increases your strength while keeping you focused on your health, nutrition and fitness goals. “There’s no need for beginners to be intimidated by all of the advanced asanas and transitions they see. The key is being humble enough to dedicate yourself to mastering the basics.”-Kino MacGregor, Yoga Teacher

Try these poses to gain strength

  • Meditation pose
  • Downward facing dog pose
  • Dolphin plank pose
  • Equal balancing pose
  • Beginner side plank

The above sequence builds your strength. Try to focus on the essential elements, of a strong, stable shoulder girdle, a firm core, and a balanced mind. You will feel the magical life of strength starting to take shape.

Ultimate Beginners Full Body Workout

                              Image Source: from Bodybuilding.com

For the first two weeks, practice lighter weights. For the second two weeks, start with light warm up, then choose a slightly heavier weight. For weeks 5-8 try a more challenging weight for your second and third sets.

Follow this work out three times per week on consecutive days.

Weeks 1-2 (2 sets, 15 reps)

  • Barbell bench press- Medium Grip
  • Lying T- Bar Row
  • Seated Dumbbell press
  • Standing dumbbell press
  • Dip machine
  • Lying leg curls
  • Ab crunch machine

Weeks 3-4 (3 sets: 15, 12, ten reps)

  • Barbell bench press (medium grip)
  • Lying T-bar row
  • Seated dumbbell press
  • Standing dumbbell press
  • Dip machine
  • Leg press
  • Lying leg curls
  • Ab crunch machine

Weeks 5-8 (3 sets: 12, 8, eight reps)

  • Barbell bench press (medium grip)
  • Lying T- bar row
  • Seated dumbbell press
  • Standing dumbbell press
  • Dip machine
  • Leg press
  • Lying leg curls
  • Ab crunch machine

Kelly’s Calorie Torching, Muscle Building Workout

Tutorial: Fitness Blender

Workout Structure:

Groups of two exercises
40 seconds on 15 seconds rest x2

Deadlifts: lift 24 pounds in each hand. Bend down and lift your weights carefully.

Lunge Row: lift 9 pounds in each hand. Come into a lunge and row with your opposite arm.

Ski Squat Tricep Extension: Keep your feet close together, squat down, pull your elbows up to the air at your sides. Extend.

Deadlifts Toes Out: Keep your toes pointed out and lift those weights.

Deadlift Toes In: Keep your toes pointed in, sink back down and push back up.

Crusty Lunge Curls: Step behind and across your body and curl.

Water Break

Halo + Good Morning: Hold one weight with both your hands. Rotate the kettlebell around your head in opposite directions and bend down.

Follow it up with the

  • Squat + overhead press
  • Wall Sit lateral raises
  • Side lunge ventral raises
  • Bridge and chest press
  • Backbow pulls and
  • Bridge +chest press

Make sure you cool down and stretch. Drink lots of water and eat clean.

Body Firming HIIT Workout for Beginners (Home Exercise Routine)

Tutorial: Fitness Blender

Workout Structure: 4 minutes warm up: 17 minute HIIT, two rounds

Stretches: Crossover toe touch stretch: Complete these stretches with 15 seconds on each side. Then switch legs. Follow it up with

  • Standing crisscross crunch (1 minute)
  • Torso rotations (30 seconds)
  • Alternating high kicks (1 minute)
  • Leg swings 30 seconds on each side

HIIT Workout:

For each exercise 20 seconds active, 10 seconds rest x3 two rounds

  • Jumping jacks
  • Ski squats+kicks
  • Traveling pushups
  • Crisscross Crunches
  • Fingertip to toe Jacks
  • 2-minute active rest

Conclusion

Working all your major muscle groups allows you to build a symmetrical physique. It also prevents muscular imbalances that can arise when you favor some body parts over others. Imbalances can lead to serious injuries. Since you’re a beginner, it’s important to practice the basic movements, before using more challenging weights.

Decades of research evidence points out that doing 3-4 sets of a given exercise produces maximum benefit. Typically you should do a warm up set or two of that movement before tackling more challenging weights.

It’s always wise to use multi-joint moves because you can use heavier weights and therefore enjoy greater muscle and strength gains. As a beginner, you’ll choose lightweight, but as you progress, you should try to use more challenging weights, those in which you reach muscle failure by 8-12 reps with good form. If you’re training for strength, choose even heavier weights.

It’s essential that you take a short rest between sets. Your muscles get fatigue during a set. So they need time to remove the lactic acid and changes in the pH that build up in the surrounding tissue. Getting 48 hours of rest between workouts is wise.

Finally, strive to do a little more in each workout. If your body’s musculature improves and you keep on doing the same exercise, your muscles won’t grow any further.

Avoid falling into the rut of repeating the same workout, week in and week out. Strive to do more reps or increase the weight from one workout to the next. Give your muscles the progressive stimulus to make positive improvements.

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Small Investment Renos That Pay Big Returns

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Image Source: lipstiq.com

Knowing where to invest to get your home in tip top shape to sell or enjoy can be a daunting and expensive task – but, it doesn’t need to be. Christopher Alexander of Re/Max has seen what makes potential buyer’s eyes light up and what sends them walking. Here are his tips on renovations that pay big when it comes time to resale:

Improve your curb appeal. First impressions make a lasting impression. You want buyers and guests to be drawn in immediately and excited to see the rest of your home. These renovations could include painting the exterior, replacing old windows and splurging on professional landscaping. A bed of flowers will add a pop of color and a retiled pathway will invite everyone in.

Entryway. While an element of outside renovations, these improvements stand alone because they are so vital. When buyers and guests come to your entrance way, they are viewing your home up close. If you have a weathered mailbox, cracked porch steps or an old door, replace them to enhance a positive first impression.

Flooring. If you watch real estate and renovation shows, you know the biggest offender to buyers is carpeting. Hardwood flooring is preferred by most for its aesthetic and easy maintenance. Other appealing alternatives include vinyl, laminate and ceramic tile.

Faucets and fixtures. Bathrooms and kitchens are the workhorse of every house. If your counters look old and worn, consider replacing them with beautiful quartz or granite. Faucets and handles are used daily, so they experience continual wear and tear. Fortunately, updating them requires little investment but makes the greatest impact.

Lighting. Illumination makes a big difference on how people view your home. On a cloudy, dreary day, you want the space to be a cozy haven. On a sunny day, you need your home to reflect the beautiful outdoor weather. Modernizing your lighting fixtures and small renovations for optimal lighting placement will make your home shine in buyers’ eyes.

www.newscanada.com

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Buckle Up for the New Passenger Economy

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Image Source: theverge.com

(BPT) – A hundred years ago, few thought that the clunky automobile that broke down so often would ever replace a horse. In the 1970s, people wondered if the personal computer that a few eccentrics were using would have any use beyond storing recipes. It’s safe to say that these innovations, along with many of the technologies we now use daily, were once considered impossible dreams.

Right now, the most-talked-about piece of technological innovation that is poised to transform our lives is the autonomous or self-driving car. As self-driving cars gain widespread adoption, analysts are predicting the rise of what is known as the passenger economy – a term coined by Intel – that is expected to be worth $7 trillion by 2050 as validated in a new report by analyst firm Strategy Analytics.

Seven trillion dollars is a lot of money! A decade ago, people couldn’t fully imagine the way smartphones would give rise to the app economy. Today we are at the threshold of something equally momentous – that’s why entrepreneurs and investors are now beginning to imagine the economic possibilities tied in with autonomous cars.

The following are five big areas of opportunity that will unfold in the passenger economy era.

Time will be on people’s side. One of the most obvious benefits of a self-driving car is the amount of time it frees up. Drivers become passengers, and so will be able to concentrate on other tasks. Not only will people be able to work or watch a movie on their way to work, but the commute itself will be shorter, since traffic congestion will become a thing of the past. With smarter analytics, it’s estimated that by 2050, the widespread use of autonomous cars will free up over 250 million hours of commute time per year in the most congested cities.

Apps were only the beginning. As more people use autonomous cars, companies and entrepreneurs will respond by developing innovative applications that will entertain and provide services to passengers. Just like innovators used smartphones to unlock the sharing economy, there will be opportunities for startups to discover new “car-veniences” that will be expected to generate some $200 billion in revenue.

A new world of advertising. From the late ’90s, we started seeing new forms of advertising emerge on the web. With self-driving cars, we are poised to see powerful new opportunities that deliver personalized messages to consumers. For instance, algorithms can compute routes and route history to hone in on passengers with specific on board advertisements from surrounding businesses or attractions. This could be a huge boost to local businesses and will be much more effective than the primitive billboard.

Mobility-as-a-service. Imagine ordering take-out, or having your groceries or a package of diapers come to your door via a driverless car. This is something that we’re likely to see fairly soon. Shipping and freight companies, local delivery services and internet giants will make use of autonomous vehicles to transport goods across the country. These types of services will likely generate $3 trillion in revenues by 2050.

New business models. Today, many companies offer perks such as work-from-home days or the option for people to leave the office to work in a cafe or wherever is most suitable for them. In the not-too-distant future, the workplace will further transform as the commute evolves. The self-driving car will blend with the office, turning the commute into a productive part of the workday. In turn, this will allow people to go home earlier and spend more time with their families.

The advent of the passenger economy will contribute to a safer and more efficient world. Those who can imagine and anticipate the coming changes will be in the best position to get the most out of it.

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How to Better Your Commute

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Nothing drains the soul like a long commute. In the summer, you have to watch a beautiful day roll past you from your seat, while in the  rainy days you get to do the whole thing in darkness. Fortunately, you have more power to improve your travel than you think. New census data have some surprisingly useful information you can use to improve your commute.

Make your voice heard on public transit. Use statistics from the latest census on commute times for your area along with demographics and popular modes of transportation to advocate for positive change in your community.

Do your research. There are plenty of popular online tools and mobile apps that can help you navigate through traffic quickly and easily, rerouting you in real time using your current location to get you where you need to go faster. You can also go old school and listen to the traffic report on the radio before you leave and during the drive.

Compare commute times. Want to know at what time people in your area leave home for work?

Find a neighborhood with like-minded people. For many of us, the ideal commute is less about time and more about method of transportation—preferring biking, walking or taking public transit to work instead of sitting behind the wheel.

www.newscanada.com

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