There’s nothing worse than getting to the gym and drawing a blank on what to do next for an exercise. As staring at the rack of dumbbells can be exhausting alone, here are 100 moves you can do with dumbbells making it impossible to run out of ideas for your next gym sesh:
Let’s face it, sometimes things don’t go as planned and we aren’t satisfied with our bowel movement… This can be embarrassing to talk about or admit, so let’s just hash it out here in the privacy of your own computer! Take a look below to see the causes of constipation and how you can solve it:
Reasons for constipation
Constipation has many causes, some of which are:
- Change in diet, water intake, or not enough fiber/roughage
- Sedentary lifestyle or lack of daily movement that slows your metabolic processes
- High levels of stress, emotional trauma, or suppression
- Disorders or malfunction of the colon, rectum, anal sphincter, central or peripheral nervous system
- Neglecting the urge to go out of habit
- A body low in iron does’t have enough energy and does not eliminate well;
- Pregnancy (and 3 months after birth)
- Menstruation can cause digestive disturbance during different hormonal phases (luteal, follicular)
- Certain medications like antidepressants, antihypertensives, analgesics, antipsychotics, and iron supplements. (I recommend iron diglycinate, a form of iron that is less likely to constipate)
- Other: the presence of a virus, appendicitis, food poisoning, organic, or systemic disease
Tips for relieving constipation
- Eat fiber with every meal
- Drink about 1.5 litres of purified, room-temperature water daily
- Add herbs and spices to your dishes. Certain herbs and spices nourish the organs of digestion and elimination, such as the liver, kidneys, stomach, and spleen. My favorites are cayenne, liquorice, coriander, fennel, ginger, and turmeric
- Drink 1 tablespoon of apple cider vinegar with water upon rising. ACV improves the production of stomach acid, which means a more effective breakdown and absorption of foods and better elimination of waste
- Eat healthy fats. Good sources are coconut, olive, and macadamia oil; avocado; oily fish (sardines, mackerel, herring); butter; nuts; and seeds
- Avoid excessive protein. Aim for a palm-sized portion per meal
- Take magnesium bisglycinate. Magnesium is a muscle (intestinal-wall muscles included) and nervous-system relaxant
- Do some daily breathwork. Without breath, there is tension, blockage, and resistance
- Move the body. Movement improves metabolism, stimulates intestinal contractions, and tones the muscles in the core that help create healthy bowel movements
- Squat. Squatting or using a squat platform allows for a more natural angle and pressure. It un-kinks the colon and allows for an easier passage for poop to leave
My mother always told me, if she could protect me from anything, it would be a broken heart and I never understood why until it happened… I’m convince that having a broken heart is equally as painful as any physical pain to the body. The good news is, time heals all wounds but there are also steps you can take to help sooth through the pain day by day. Read the tips below to help get you through your next heart ache:
Step 1: Tune into your breath.
Lie down on the floor with one hand on your heart and your other hand on your stomach. Breathe and feel your chest rising and falling. Feel your heart beating, sending blood to every part of your body. Don’t try to change your breath or control your body in any way; simply feel the sensations of lying on the floor. If you’re feeling a knot in your chest or a pit in your stomach or any kind of physical sensation related to your emotions, that’s OK. Let yourself feel it, and notice how the pain doesn’t stop your heart from beating.
Step 2: Tap the thymus.
There is a reason monkeys beat on their chests. That is where the thymus gland is. It is the thing that shrinks when we have a “broken heart.” By gently tapping on your chest, you can stimulate the thymus gland and help it to expand and heal.
Step 3: Ask yourself a few questions.
Reflect on the following prompts, which will help you see the beauty in the breakup.
1. Why is this happening FOR me? (… instead of why is this happening TO me?)
2. How do I trust that this will play out as it is meant to play out?
3. How do I enjoy that I will never have to relearn these lessons?
Since the beginning of the computer era, the way humans have managed relationships, has been ever changing. The way we crave stimulation from technology has in some sense replaced the connection we crave from another human. MIT Professor, Sherry Turkle dives into how to break through technology and form a true meaningful connection to one another:
Unfortunately, snacking has a bad rep, but there ARE healthy ways to do it! Usually, when 3 o’clock rolls around that sleepy lazy feeling comes lingering around and you get that urge for another cup of coffee, but there is a healthier way to give yourself a boost. Capture these snack ideas below and put them to the test this week:
Single-serve cottage cheese
Protein: 20 grams per 5-ounce serving
Think Greek yogurt is the be-all-end-all for high-protein dairy snacks? Think again: A single-serving container of nonfat cottage cheese boasts 3 grams more protein than a typical serving of Greek yogurt and is just 110 calories. Plus, it gives you 125 milligrams of bone-building calcium. (Keep in mind, though, it runs high in sodium, supplying 20 to 30% of your daily quota.)
Protein: 6 grams per egg
Eggs used to be considered a nutritional no-no due to their high cholesterol content. Today, though, most nutritionists agree that they’re a powerhouse breakfast or snack when enjoyed in moderation. In addition to protein, the humble egg gives you a hearty dose of vitamin D and vitamin B-12 for just 77 calories apiece. Best part: they’re easy to take on the run—just remember to peel them before you go to make eating them on your commute a snap. Even better: some convenience and grocery stores sell hardboiled eggs in packages of two, so they’re a snap to snatch up when traveling.
Peanut butter pack
Protein: 8 grams per 1.15-ounce
You probably wouldn’t throw a jar of peanut butter into your handbag, but for convenience and natural portion control, you can carry individual squeeze packs of nut butters, like those from Justin’s, alongside your wallet and mobile phone. A single-serving portion of Justin’s peanut butter contains 190 calories and is made with just peanuts and palm fruit oil—no added sugars here. Smear on a banana to up the antioxidants and fiber, suggests Oppenheimer.
Mini cheeses or string cheese
Protein: 6 to 8 grams per serving
Personal packages of cheese likeMini Babybel wheels or Sargento sticks are great because they’re individually wrapped for easy toss-in-your-purse portability—and they won’t get squished, either. If you’re trying to lose weight, choose one that says “part-skim” on the label, advises New York City registered dietitian Martha McKittrick. “You can still get some satiating fat but will save calories,” she says.
Single-serve oatmeal packets or cups
Protein: About 4 grams per packet or cup
Just add hot water, stir, and you’ve got a warm bowl of protein- and fiber-packed oats in minutes for 150 to 200 calories per serving (depending on which flavor you choose). Quaker, Dr. McDougall’s,N’Joy, and other companies sell single-serving cups of oatmeal, but you could also simply carry a packet with you—you can ask for a cup at any fast-food place or coffee shop. For times you need a little something extra to fill you up, slice a banana into your oats or toss in a few almonds.
To become a self-made millionaire, a lot of self improvement and sacrifice has to take place. You have to be willing to go the extra mile that others aren’t willing to do. Take a peak at these qualities below, that millionaires who started from the bottom like many of us have:
People will tell you what you can’t do, where you can’t go, and who you can’t be. Forget these people. When I was in college, I failed a class because of my writing ability. Because of this, I dropped out and wrote my book in 10 days. I sold thousands of them and destroyed numerous obstacles along the way. Be fearless and erase all limitations.
People don’t know what they want until you give it to them. Sometimes you have to be forceful with your offerings. Move people to action by creating demand for their needs. Henry Ford was known for saying, “If I asked the people what they wanted, they would have said ‘Faster Horses’” If you keep supplying and proving the need, people will buy what you’re selling.
Most people act so routinely that you can predict their every move. To be more strategic, you must meander your way into different thought patterns, languages, and activities. By consciously creating opportunities for yourself and doing the unthinkable, you’ll be able to exceed your own expectations. Eventually, predictable people will ask you how you did it and you’ll have to give them your unpredictable answers.
No one can copy you if you create a signature style for yourself. Whether you’re wearing bushy bowties or carrying Birkin bags, you need your style to work in your favor. Always say to yourself, “There is no one doing what I’m doing in the way that I’m doing it.” Eventually, your uniqueness will attract the kind of reputation that you’ve been looking for. All millionaires are completely unduplicatable.
To become a millionaire, you have to push the limits. You’ve got to ask for things that no one has dared to ask for. Controversy means that you are willing to walk and talk about the subjects that people avoid. Sometimes, you’ll be unpopular for being controversial, but do it anyways. Always push your agenda and help people understand what you’re trying accomplish. If they understand and want to help, bring them on your team.
Starting a business can be a daunting and complicated adventure with a lot of unknowns. Especially if this is your first go-around with starting your own company, it is always nice to to be able to bank on the facts you know will certainly help you succeed. Take a look at the list below to make sure your new beginning has what it takes to succeed:
1. Genuine need
True business opportunities meet needs or solve pain points people have in their lives. The best way to discover these needs and pain points is by being intimately involved in a particular field or industry. Most successful entrepreneurs have worked in the industry they start their business in, in a related industry, or are very familiar with the products, services, and problems through personal experience. They discover a need and verify it through firsthand observation. You generally don’t discover pressing needs by joining a think tank, learning how to brainstorm, or sitting in a university class.
2. Credible experience
Knowing the products, services, and problems in an industry not only helps you avoid the pitfalls of trial-and-error learning, but it also gives interested parties the confidence that you’re the right person to build this business. Your experience and credibility are very important to potential team members, investors, customers, suppliers, and strategic partners. If you don’t have the skills and experience to build your business, you’ll be fighting an uphill battle. When this is the case, it’s best to find advisors, partners, and team members who can fill in the gaps in your skill set. In the end, you and your team will need to have the experience and credibility necessary to build your business.
3. Adequate Resources
Many would-be entrepreneurs think they need money to start their new venture — no money, no business. Actually, successful entrepreneurs use a host of other resources to get started; they work from home, find mentors and advisors, use free software, acquire used equipment, barter and trade, partner with their first customers, obtain credit from suppliers, and borrow before they rent or buy. The important thing is to determine what your new venture requires, then go out and find the resources you need to get started. You don’t necessarily need funding, but you do need resources.
4. Buying Customers
Smart entrepreneurs have customers committed to buying their products or services as soon as they launch their ventures. For instance, Dave Twombly had customers waiting for him to launch his garbage company. Patrick Hayden already had customers buying his firearms and accessories. And Joanne McCall sold her first contract to her employer prior to launching her marketing agency. When you have specific customers who are willing to buy your product as soon as you launch your venture, you have the ultimate validation of your solution, immediate sales, and early cash flow from which to grow. Selling your products or services prior to your launch is always a great strategy. If you can’t do it, you may not be ready to go.
5. Sound Business Model
Your business model is the way you’ll make money in your venture. It includes your sources of revenue, pricing, costs of goods sold, gross margin, operating costs, and profit margin — essentially the elements of an income statement.
The best businesses have multiple sources of revenue, competitive pricing, a 50 percent or better gross margin, and a 10 to 20 percent profit margin. If your numbers aren’t this attractive, it will be difficult to survive. So make sure all the numbers work before launching your venture.
Sorry, meatheads, this one isn’t for you… If you love your veggies but are struggling to get the amount of iron you need daily, take a look at the list below to capture some ideas. These foods are rich in iron and can easily kick meat’s butt to the curb:
1)Spinach (iron) + red bell peppers (C)
There are plenty of ways to pair these two. Raw, minced peppers in a spinach salad works, as does spinach cooked into a stuffed bell pepper. Or try sliced peppers sautéed with spinach. I love this combo with olive oil, garlic, and crushed red pepper.
2)Broccoli (iron) + tomatoes (C)
Toss steamed broccoli florets in sundried tomato pesto. Or to put together dinner in minutes, sauté broccoli and tomatoes with onions, mushrooms, olive oil, garlic, and Italian herb seasoning. Complete the meal with a lean protein (like chicken breast, salmon, or white beans) and a small serving of a healthy carb (such as quinoa or brown rice pasta). To get an iron boost at breakfast, add broccoli and tomatoes to an omelet or frittata.
3)Black beans (iron) + cabbage (C)
One of my favorite ways to combine these two is in black bean tacos, each topped with a generous portion of vinegar-based slaw. Black bean-stuffed cabbage rolls are another great option. Or simply add whole, chilled black beans to a slaw.
4)Dark chocolate (iron) with strawberries (C)
If you didn’t know that dark chocolate is a good source of iron, I’m thrilled to deliver the good news. Melt and drizzle it over whole strawberries. Or add chopped dark chocolate and sliced strawberries to your morning oatmeal, whip them together in a smoothie, or fold them into protein-packed Greek yogurt. For a fun and healthy dessert, try frozen pops—pour almond milk, chopped dark chocolate, and minced strawberries into molds, along with seasonings like fresh grated ginger, chopped mint, or ground cinnamon.
One of the most intense exercises that engages your entire body, is often times one of the most dreaded exercises…. The Burpee… Regular burpees can get old and repetitive, so why not switch it up and make things fun with these variations in this video below:
The more aware of yourself you are, the more in control you are when it comes to dealing with external circumstances, which in turn affect your success and path in life. Take note of these 4 exercises that will help you gain better control of yourself and give you a better sense of your emotions for better decision making habits:
1. The three why’s.
Before acting on a decision, ask yourself “Why?” Follow up your response with another “Why?” And then a third. If you can find three good reasons to pursue something, you’ll have clarity and be more confident in your actions.
Being self-aware means knowing your motives and determining whether they’re reasonable.
2. Expand your emotional vocabulary.
The philosopher Wittgenstein said, “The limits of my language means the limits of my world.”
Emotions create powerful physical and behavioral responses that are more complex than “happy” or “sad.” Putting your feelings into words has a therapeutic effect on your brain; if you’re unable to articulate how you feel, that can create stress. Here’s a great list of “feeling words” to help with labeling your emotions. Increase your emotional vocabulary with one new word each day.
3. Practice saying ‘no’ to yourself.
The ability to say “no” to yourself to put off short-term gratification for the long-term gain is an important life-skill. Like a muscle, it is strengthened with exercise. The more you practice saying “no” to small daily challenges, the better you can withstand major temptations.
There are plenty of daily temptations — social media, junk food, gossiping, Youtube. Make a goal of saying “no” to five different temptations each day.
4. Break visceral reactions.
A person without self-awareness runs on auto-pilot, and responds with knee-jerk reactions. Self-awareness allows you to assess situations objectively and rationally, without acting on biases and stereotypes.
Take a deep breath before you act, especially when a situation triggers anger or frustration. This gives you time to re-assess whether your response will be the best one.