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January, 2016 | The Ultimate Game of Life - Part 2

Archive for January, 2016

4 Water Myths You Should Be Aware of

Considering the fact that our bodies makeup is over 50% water, it’s important you know these water myths as it directly applies to you (especially if you’re and athlete)…  We all know we should be drinking ‘a lot’ of water, but just how much is that? Does the temperature outside effect the amount we should drink? Read below to get these answers and more about water:

Myth: You need 8 glasses of water per day.

In reality, eight glasses might not be nearly enough, especially if you’re an endurance athleteor live in an arid climate like the Rockies or Southwest. A much better guideline is the pee test, says Katherine Zeratsky, R.D.N., a nutritionist with the Mayo Clinic. “If you’re peeing every couple of hours and it’s a very pale lemonade color, you’re good.”

Myth: In winter you don’t need to drink as much.

While you may not feel as thirsty, your hydration needs are no different in winter—and may even be higher. A small study of 17 men in the journal Medicine & Science in Sports
& Exercise suggests that guys working out in 39°F were 40% less thirsty than guys working out in 80°. “You’re not sweating as noticeably, but you are still sweating,” says Zeratsky. “It’s just evaporating rather than sticking to your skin.”

Myth: Coffee doesn’t count.

Coffee, tea, and other caffeinated pick-me-ups count toward your daily H20 goals. A three-day, observational study of 50 male coffee drinkers (who consumed three to six cups of coffee per day) published in the journal PLOS One suggests that coffee, when consumed in moderation by caffeine-habituated males, provides similar hydrating qualities to water. But it’s even better if coffee is your second drink of the day, following some water.

“Downing eight ounces first thing helps you rehydrate and flush out waste,” says Zeratsky. “It also helps your body to better absorb nutrients from breakfast.”

 

Myth: You can “catch up” by chugging a liter of water at 3 p.m.

The workday is nearly over and you realize you’ve had one glass of water all day. Unfortunately, you can’t make up for it by downing a whole bottle.

“If you take in a large volume of liquid all at once, it’s going to go right through you,” says Zeratsky. “It’s too much for your body to process.”

Instead, don’t get into this situation in the first place: Always keep a full bottle of water in sight on your desk during the day. And set alerts on your phone to remind you to drink every 30 minutes.

 


Read how Hydration can conquer your cravings here! 

Original Source:

http://www.mensfitness.com/nutrition/what-to-drink/6-most-basic-hydration-rules-every-athlete-should-know/slide/5

4 Foods That Provide the Most Energy For Your Mid-day Pick-Me-Up

Now days the food industry markets convenience over health and with the hustle and bustle of society, that’s often the option that is the most appealing. However, that option isn’t always the healthiest option and can leave you drowsy halfway through your day… Below are 4 foods that will boost your energy in a healthy way and keep you rockin’ throughout your whole day!

Larabars

Larabars (the original version, at least) are great for when you’re on the go, because they’re naturally sweetened by an important bodybuilding fruit—dates. Dates not only provide the chewy, sweet backbone for these simple bars, but will also supply quick-acting energy to a fatigued body. Additionally, dates are an excellent source of potassium—gram-for-gram they contain nearly double the potassium of a banana.

Potassium plays an extremely important role in energy metabolism and muscle contraction. Larabars can be found at grocery stores nationwide—or better yet, make your own. Blend dates, nuts, and the unsweetened dried fruit of your choice in a food processor, and then form the mixture into bar-shaped pieces, letting it chill in the fridge.

Green Smoothie

Loaded with an array of vitamins, minerals, and antioxidants, a green smoothie can provide a kick-start to your morning—something that a cup o’ Joe can’t compete with. Simply blend some of nature’s best green energy-boosters: dark, leafy greens, frozen fruit, and a zero- or low-calorie liquid of your choosing.

© Kesu01

© Kesu01

Dark, leafy greens are rich in iron—a mineral that helps red blood cells deliver oxygen throughout the body, making it essential for energy production.  Adding vitamin C-rich citrus fruits, like papaya and mango, can also help boost energy levels, while at the same time masking the often bitter taste of the greens. Vitamin C helps maintain proper functioning of the adrenal gland, which regulates hormones involved in stress and energy levels. Additionally, your body needs Vitamin C to help properly absorb the iron from the dark, leafy greens.

Trail Mix

When assembled correctly, trail mix can serve as a portable, lightweight snack made up of energy-dense ingredients, like nuts, seeds, dried fruit, and dark chocolate. Instead of buying pre-packaged versions, purchase energy-boosting ingredients separately, and combine them yourself. Nuts in trail mix often contain magnesium, a vital nutrient for your body vital for the breakdown of glucose into energy. (That’s why a magnesium deficiency can result in low energy levels.)

Pumpkin seeds are one of the richest sources of magnesium, as are nuts like almonds, which also supply protein and fiber to better stabilize blood sugar levels and regulate energy. Eating nuts in combination with unsweetened, dried fruits, like mangoes or apricots, makes trail mix the ideal treat for quick-acting, long-lasting energy. And if you need to satisfy your sweet tooth, top the trail mix off with some dark chocolate chips for a little extra energy.

Salmon

Fatty fish, like salmon, are one of the best natural sources of healthy omega-3 fatty acids. In addition to improving heart health, omega-3s boost levels of EPA and DHA in the brain, and therefore help increase energy and focus.

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Salmon is also an excellent source of tyrosine—an amino acid that functions as a precursor in the production of the body’s “fight or flight” hormones: norepinephrine, epinephrine, and dopamine. These hormones can influence mood, energy, and alertness. Lastly, salmon provides vitamin B12, a vitamin capable of boosting energy levels. A cooked serving of Atlantic salmon provides over half of the daily recommended amount of vitamin B12.


 

Original Source:

http://www.mensfitness.com/nutrition/what-to-eat/top-8-energy-enhancing-foods/slide/6

5 Habits to Keep the Positivity Flowing

There is too much good out there for a few bad mishaps keep us down.  It’s easier said then then done but it is important to keep positivity flowing throughout your day so you can be the best you can be. Below are 5 habits to integrate into your life so positivity comes natural:

 

#1 — Don’t Sweat the Small Stuff
You’ve heard the phrase, “choose your battles wisely” — this is more important than ever when steering clear of additional drama and headaches that may taint your mood. If it’s not going to affect your health, livelihood, marriage or family, chances are it’s a molehill and not a mountain.

#2 — Breathing Space

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evgenyataman

Having a space to decompress after a long day or sometimes mid-way through the day is essential in focusing your energy on the right things. We must center ourselves and make certain we have a full tank before we continue to extend ourselves to others. When you run on empty, resentment, anger and frustration are sure to follow.

#3 — Who’s Your Squad?
Who are the people you can go to at a moment’s notice and they rally around you with positivity and encouragement? It may be a special co-worker, a long-time friend, your spouse or maybe a parent. Identify your biggest cheerleaders in life. They make deposits into you, not debits. These are the people who will remind you of your worth when you can’t do it for yourself.

#4 — Encouragement Breeds Gratitude
They say giving is better than receiving and when it comes to kindness, this couldn’t be more true. Giving words of encouragement and praise to others is great way to boost yourself. You’ll be surprised at how awesome it feels to push someone else forward with kind words.


 

Original Source:

http://www.huffingtonpost.com/tina-b-ladson/5-lifestyle-habits-of-optimistic-people_b_8958974.html?utm_hp_ref=gps-for-the-soul

Cutting These 6 Words From Your Vocab Will Make You Sound Smarter

If your looking to impress, it is crucial to watch what you say as our words are capable of more damage than we may think. Words can often times become habitual and we forget the original context of the word which can sometimes make us look dumber than we are… Watch the video below to find out the 6 words you should eliminate to sound smarter:

The Immunity Boosters Experts Claim Are the Best

With the flu season in route and all of the funky weather patters (thanks El Nino), it’s safe to say we should keep our immune systems in tip top shape. Below are 4 tips that offer the top ways to steer clear from getting sick this season other than just avoiding your sneezing co-worker:

1. A Flu Shot

IMMUNITY BOOST RATING: 10/10

Doctors agree that this is the single most effective thing you can get to keep from getting sick. “But there’s still a lot of confusion about flu shots,” says Tom Talbot, M.D., an infectious disease expert at Vanderbilt University. You see, the flu virus changes yearly, so scientists have to scramble to create a vaccine for it—and it doesn’t always work. But, on average, the shot still reduces your chances of getting sick by up to 70%.

EXPERT TIP: Studies show that a workout after the shot speeds circulation, boosting its effectiveness.

2. Hand-Washing or Sanitizing

IMMUNITY BOOST RATING: 10/10

“It sounds so obvious, but there’s a reason why our life expectancy has improved over the centuries as we’ve learned hygiene interventions,” explains Talbot. Germs live on things like door handles and elevator buttons for up to three days. “You don’t need to obsess over it,” says Cunningham-Rundles. “Just wash your hands more.” Talbot and Cunningham-Rundles agree with the CDC that washing is more effective than using sanitizer because it removes the grime rather than sterilizing it.

EXPERT TIP: Carry a pen so you don’t have to borrow one (or, worse, touch the one at the bank).

3. Plenty of Sleep

IMMUNITY BOOST RATING: 9/10

Sleep is hugely important in boosting immunity,” says Cunningham-Rundles. One new study in the journal Sleep found that people who get five to six hours are four times as likely to catch a cold than those who sleep more.

EXPERT TIP: The same study found that all it may take is adding one hour to your nightly total.

4. A Healthy Diet

IMMUNITY BOOST RATING: 8/10

“The best way to get vitamins and nutrients is through real food,” says Bay Area–based nutritionist Saskia Kleinert. She suggests vitamin C–heavy fruits like oranges and strawberries; leafy greens for vitamin A, which inhibits replication of viruses; and probiotics like yogurt, so-called immuno-potentiators.

EXPERT TIP: Kleinert recommends a daily smoothie:

2 cups kale, 1/2 cup strawberries,

1/2 cup orange juice, 1/2 cup yogurt, 1 tbsp organic honey.

 


 

Original Source:

http://www.mensfitness.com/nutrition/what-to-eat/8-best-things-you-can-do-boost-your-immune-system-ranked/slide/3

10 Hacks To Give Yourself Motivation on That Blah Day

Somedays are just harder to get out of bed than others and our motivation is nowhere to be found… It happens to the best of us and unfortunately our productivity level seems to dip on those more than ‘blah’ types of days. Below are 12 tips to get yourself goin’ so you can crush that to-do list and wave goodbye to the Monday Blues!

 

  1. Start very small if big leads you to procrastinating. If a project or task feels too big and daunting don’t let that lead you into procrastination. Instead, break it down into very small steps and then take just one of them to start moving forward. Because the most important thing is to just get going and to build momentum forward.
  2. Get accountability from the people in your life. Tell your friends what you will do on social media, via phone or in real life. Ask one or more of them to regularly check up on you and your progress. By doing this you’ll be a lot less likely to try to weasel out of things or give up at the first obstacle.
  3. Get motivation from the people in your life. Spend less time with negative people who always look at the dark or apathetic side of things. And spend more of the time you have now freed up with enthusiastic or motivated people and let their energy flow over to you.
  4. Play music that gives you energy. One of the simplest things I do when I feel low in energy or motivation is to play music that is upbeat and/or inspires me in some way. A break with a few songs or working while listening to them for a while usually works well.
  5. Be constructive about the failures. To make your setbacks more valuable and less hurtful be constructive about them. When you stumble ask yourself: what is 1 thing I can learn from this setback? Then keep that lesson in mind and take action on it to improve what you do.
  6. Remind yourself of why you are working toward this. When you’re feeling unmotivated and low in energy it is easy to lose sight of why you’re doing something. So take 2 minutes and write down your top 3 reasons for doing this work, getting an education, working out, saving that extra money or something else. Put that note where you can see it every day or keep it in your smartphone for easy access when you need a motivational boost.
  7. Mix things up. A rut will kill motivation. So mix things up. Make a competition out of a task with yourself or with someone else. When you work out vary what you do instead of going through the motions. Listen to music and podcasts that you usually don’t listen to. New input and variation tends to be a good way to keep the motivation up (or to recharge it).
  8. Declutter your workspace. Take a couple of minutes to clean it up. I find that having an uncluttered and minimalistic workspace helps me to think more clearly and I feel more focused and ready to tackle the next task (or small step).
  9. Don’t forget about the breaks. Few things can in my experience drain the daily motivation like just working non-stop. Instead, work for 45 minutes each hour and use the rest for a break where you eat snack, got out for some fresh air or do a bit of stretching. You’ll – perhaps somewhat counter-intuitively – get more done in a day and week and do work of higher quality because your energy, focus and motivation will simply last longer.
  10. Exercise. Working out doesn’t just affect your body. I find that just 20-30 minutes of lifting free weights releases inner tensions and stress and makes me feel more focused and motivated once again.

 

Original Source:

http://www.positivityblog.com/index.php/2015/12/02/motivate-yourself/

No Gym, No Problem… 5 At Home Crossfit Workouts You Need

The hardest part about working out is actually getting to the gym. Especially in the winter which caters all the excuses of; its too cold, I’m blocked in by snow, I don’t want to leave my warm fire at home or whatever other creative excuse you’ve told yourself this winter. No gym, no problem this winter: below are 5 crossfit workouts from Fitness Instructor Tyler Manzo of BRICK New York, that you can complete at home:

 

WOD 1

6 Rounds 

10 Pushups
15 V-Ups
20 Jumping Air Squat

“Hit this workout hard and as fast as you can. It’s going to be a fight,” says Manzo.

WOD 2

16min AMRAP (As many rounds as possible)

10 Burpees
10 Pull-Ups
20 Lunges
20 Situps

“This will be a grind. Have a good solid warm up, then get right into it,” says Manzo.

 

WOD 3

20 Minute EMOM (every minute on the minute)

Minute 1: 15 Pushups
Minute 2: 10 Pullups
Minute 3: 15 Situps
Minute 4: 20 Lunges

“Work hard to hit that goal in the minute and enjoy the rest until the next!” says Manzo

WOD 4

Round 1 (Reps): 1-2-3-4-5-6-7-8-9-10
Round 2 (Reps): 10-9-8-7-6-5-4-3-2-1

Pullups
Burpees
Tuck Jump

(Rest as needed between sets and rounds 1 and 2.)

WOD 5

10 Rounds

20 Mt. Climber
20 Situps
20 Air squat
20 Lunges

“Who doesn’t want a core and leg burner? This will have you sweating and you’re legs burning,” says Manzo.

 


 

Original Source:

http://www.mensfitness.com/training/workout-routines/10-crossfit-workouts-you-can-do-home/slide/4

Introducing The Desks That Will Bring More Happiness and Productivity to Your Day

There is plenty of research out there that suggest Happy Healthy workers = productive workers. So creating a space for your employees or for your home office that endorses healthy habits will benefit you in many ways! From standing desks, which offer the opposite of the sedentary workweek, to desk that offer a little more privacy, these desk will offer more productivity and happiness within the office. Sounds like a win-win to me!

 

Stir Kinetic M1 smart desk

Screen Shot 2016-01-18 at 2.52.03 PM

Researchers at Stir have found that users of manually adjustable standing desks can stay sitting for weeks before they change positions. But the Stir Kinetic M1 design takes the standing desk to a whole new level, targeting those who may need a little push to get up from their chairs.

This smart desk emits a small sigh to let you know when it’s time stand up, then it automatically adjusts to a new height. It’s equipped with a touchscreen that keeps track of how much time you’ve spent sitting and standing each day, and counts the number of calories you’ve burned.

Price: $2,990.

 

Public Office Landscape

public desk

This collaborative work unit from design firm Herman Miller has modular desks, seating and storage, all of which can be re-arranged to suit various needs.

Recognizing that the majority of work interactions still occur near desks, the firm added the option to trick out the desk unit with an ergonomic, cushioned “social chair.” The desk-chair arrangement creates what the company calls a “social pod,” offering comfy seating for visitors and allowing employees to pivot easily from desk work to teamwork.

The workstation uses recyclable steel parts in its frame, and the seat cushion is recyclable, too.

A unit with a Public desk and cushioned seating starts at around $1,600.

 

The NextDesk Fit

nextdesk fit

Those looking for a more active workday (and who have enough floor space) can opt for a treadmill desk. The NextDesk Fit offers walking speeds between 0.4 and 4 mph, and connects to Bluetooth to let you track your progress. It senses when you stop moving; and if you get off and walk away while the treadmill belt is still going, it’ll pause after 20 seconds.

You’ll have to pay $999 to get those daily 10,000 steps in. (Of course, you could also take a break from work to circle a few blocks outside, no desk required.)


 

Original Source:

http://www.huffingtonpost.com/2015/05/06/desks-healthier-workplace_n_7162954.html?ir=Business

Don’t Be Fooled By these Diet Marketing Ploys Ever Again…

Let’s face it, there are a million and one diets out there all claiming they are the absolute best… And not to mention all of the marketing ploys in the diet industry to get you to buy ‘their’ brand of food because they are ‘gluten free, no BPA’s added, sugar free and have a label saying it is natural… I hate to break it to you but that is all more than login slot88 likely a bunch of bull to get you to help them reach their bottom line. I mean, could eating that brand of protein bars really give you abs of steel in just one week? Maybe if you starved yourself and only ate their “natural fat free” bars, but really, who does that! Fitness goals are reached by a balance of healthy dieting and exercise … Take a look at the list below so you can weed through the fakes and the phonies of the diet industry:

  1. If it’s labeled as “natural”, it might not be. When was the last time you saw broccoli being marketed as “all natural”?

  2. Labels like gluten free or dairy free don’t necessarily = healthy. If you have experimented with your diet and learned that you have a sensitivity to something and it doesn’t agree with you, then absolutely cut it out, or cut back on it. But that doesn’t mean that gluten free junk food isn’t exactly that…junk food.

  3. If it sounds too good to be true, it probably is. If there was really a secret to six pack abs, don’t you think someone would have spilled the beans by now? Brands don’t sell waist trainers by reminding you that every one is built differently and optimal health looks different on everyone.

  4. Just because Oprah endorses it, doesn’t mean it’s any different than any other diet. I may get some flack for this one but I feel strongly about it. Don’t get me wrong…of course I have great respect and admiration for Oprah. Who doesn’t? And it’s not that I have anything against Weight Watchers in particular. It’s just that…Weight Watchers is still a diet and diets do not work for the long term. It’s not teaching you how to listen to your body and eat mindfully. It’s teaching you that certain foods have certain values. While it may help some people better understand portion control, if you are someone that has chronically struggled with weight loss and food addiction (like Oprah openly has), portion control is probably not something you need to be educated on. It’s much more likely that you are stuck in a cycle of assigning judgment to yourself based on what you eat, which, in turn, leads you to reward and/or punish yourself with food or lack of food. Counting points instead of calories doesn’t change that.

  5. If you are working to add more vegetables (especially green ones) and cut back on processed foods, you are moving in the right direction. Try to pick the highest quality ingredients, whether its chicken or chocolate. Water should make up the majority of your beverage choices. And that pretty much covers the basics. Neither Vegan nor Paleo is a better choice. You need to find the better choice for you.


Original Source:

http://www.huffingtonpost.com/emily-light/everything-the-diet-industry-is-marketing-to-you-is-bs_b_8978460.html?utm_hp_ref=healthy-living

4 Traits All Good Listeners Possess

Being a good listener is difficult, especially with all of the noise in our society today (texts, reminders, emails, to- do lists, etc)… However, good listening skills effect many aspects of our daily lives, from the success of our business to nurturing relationships, so it is important to really sharpen those skills. Listening expert Paul Sacco, Ph.D., an assistant professor at the University of Maryland School of Social Work, explains, there are just a few simple habits that set the real good listeners apart from the rest:

 

They’re present.

Being mindful in conversations is a hallmark characteristic of a good listener, Sacco notes. When you’re fully aware in the moment, you’re more likely to retain what you’re hearing and respond with more authenticity. That means stashing those phones and ridding yourself of all distractions. “Good listeners really put everything down and focus on [the person in front of them],” he says. “And as a result, the other person becomes instantly aware that they have an interest in what they have to say.”

They’re emotionally intelligent.

Emotional intelligence, or the awareness of our emotions and the emotions of those around us, can help enhance any interaction — especially when it comes to listening.

According to Travis Bradberry, author of Emotional Intelligence 2.0, cultivating a high “EQ” is paramount when sharpening your listening skills. And all it takes is practice and focus. “When you’re caught up with thinking about what you’re going to say next, you aren’t listening,” he told the Chicago Tribune in 2011. “But if you stop what you’re doing, and really focus on the person talking, you activate neurons in your brain and your body starts to hone in on the other person. This helps you retain more information.”

 

They pose significant questions.

Part of active listening isn’t just lending your ear, but asking appropriate follow-up questions to draw out more information. This ability to provide thought-provoking feedback is one of the best ways to show you’re engaged in what the other person has to say, Sacco says. “People who are good listeners validate other people’s feelings,” he adds. “It shows that what they’re saying makes sense.”

They’re not on the defensive.

Not all of the things you hear are going to be rosy. “I’m great at listening when someone is telling me things I want to hear,” Sacco explains. “It gets a little more difficult when someone gives you feedback that you find troubling or you perceive as being damaging to your ego.”

Effective listeners don’t block out negative criticism. Instead, they listen and develop an understanding of what the person is trying to convey before responding. “They’re aware of their own reactions to other people,” Sacco says. “The difference between a terrible listener and a great listener can sometimes be the response time. A lot of conversations … can go pretty bad or pretty well depending on the ability to step back and just take a moment [before responding].”


 

Read more from our blog on how Poor Listening Skills directly effect your business’s bottom line here.

 

Original Source:

http://www.huffingtonpost.com/2014/08/14/habits-of-good-listeners_n_5668590.html?utm_hp_ref=healthy-living

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