Although clear skies and moderate temperatures are ideal for commuting to work on a bike, be sure to be prepared with a rain jacket or hat to shield you from the elements. You should never attempt to bike to work during icy conditions. Snow packed trails are generally navigable if your bike is equipped with the proper tires.
In addition to all the health benefits, biking to work is a great timesaver. While you may initially think you are losing time because it is slower commute time, you need to consider that you are multi-tasking and getting your daily exercise at the same time.
By killing two birds with one stone and combining your commute with your workout, you will give yourself more free time each day. When more people bike to work, it also alleviates overall traffic on the road.
This is an advantage for all commuters, not just the ones who are choosing to bike to work. Biking to work also eliminates the hassle and cost of finding parking. It is easy to find a bike rack or other place to lock up your bicycle. Once you consider all the benefits of this lifestyle choice, it is easy to see why so many people decide to travel to work on their bicycle.
The number one rule to follow is to always wear a properly fitting helmet. It is also a good idea to wear a reflective vest to increase your visibility to drivers, especially when traveling at dusk or dawn.
Being alert by not wearing headphones will keep you focused and in control. Be sure to take the time to learn basic road rules and know how to best share the road with vehicles.
A tonsillectomy occurs when a surgeon removes a pair of glands called the tonsils, which are found on either side of the throat at the back of the mouth. The operation used to be almost a rite of passage for young children but is somewhat less common now. The tonsils are part of the body’s immune system and produce white blood cells to combat diseases.
Tonsils used to be removed if the pediatrician noticed some inflammation and swelling, or tonsillitis. Now, they are removed for more serious conditions, including unexplained bleeding and unusual diseases including cancer of the tonsils. Other reasons for tonsillectomy are enlarged tonsils that interfere with breathing or severe tonsillitis that recurs even with treatment. Surgeons also remove tonsils because they develop stones or abscesses.
What a Tonsillectomy Entails
During a tonsillectomy, the patient’s mouth is held open to expose the tonsils. The surgeon then grasps a tonsil with clamps and pulls it forward toward the middle of the mouth. The doctor cuts it free of the membrane that surrounds it with a scalpel. Hemostats or electrocautery control bleeding. They’ll then place a wire snare around the base of the tonsil and use it to cut through it. The surgical wound is then sutured. Some pain is to be expected after a tonsillectomy, but it can be eased through pain medications. Sucking on ice chips or popsicles also help. The patient should rest in bed for at least three days and avoid vigorous activities such as bike riding or rough play for at least six weeks.
Is It Safe?
Though all surgery has risk, tonsillectomy is considered safe, which was why they were performed so often on children. The operation has become somewhat controversial in recent years, but that hasn’t stopped doctors from performing it. Tonsillectomies are performed under general anesthesia, and one of the risks of the surgery is an adverse reaction to the anesthetic. Some of these reactions pass quickly and include nausea, vomiting, sore muscles or headache. It is true that people die under general anesthesia, but this is quite rare. Other complications include swelling of the soft palate and the tongue after the surgery, severe bleeding during and after the tonsillectomy. Infection after tonsillectomy is rare, but it also happens and requires more treatment.
Most tonsillectomies are outpatient procedures, so the patient goes home soon after the surgery is over. If they develop complications, it may mean a night or two in the hospital. A very young child may also need to rest in the hospital overnight. Before committing to the surgery, be sure to do your research to make sure that it’s the best decision for you or your child.
There is no more vital substance on this planet than water. In fact, approximately 71 percent of the earth’s surface is covered by water. Our bodies are 60 percent water and our blood is 90 percent water. No question about it, we need water to stay alive and for our bodies to function properly.
So, how much water should we drink each day? This depends on the individual and how active he or she is. While many people believe the standard amount should be around eight cups per day, recent findings suggest that men should drink around 15.5 cups while women should drink around 11 cups.
If that sounds overwhelming, you’re not alone. Stay tuned for some tips and tricks to stay hydrated as well as just how beneficial sufficient water intake really is to your body and your life.
Keeping your body hydrated throughout the day is not as difficult as it may seem. You can develop a number of good habits to implement into your daily routine. These include:
Drink a glass of water first thing in the morning when you wake up or while brewing your morning coffee or tea
Add some flavor to your water like a splash of lemon or lime juice. You can also add cucumber, strawberries and lemon slices
Eat your water – lots of foods have a high water content such as watermelon, cucumber, strawberries and spinach
Carry a water bottle with you and refill it. This is also more economical and environmentally friendly than buying and consuming several bottles of water daily
Drink a glass of water before each meal. This will fill your stomach and keep you from overeating
Use a water intake app on your smartphone which will track the amount of water you drink and send you reminders
Pick the tips that work best for your schedule and you are well on your way to better hydration.
When you lose more water than you take in, this quickly leads to dehydration. Unfortunately, according to statistics, around 75 percent of humans suffer from chronic dehydration.
If you feel thirsty, this is a sign that your body is already dehydrated. Just 1 to 2 percent of water loss can result in symptoms of dehydration. Symptoms of dehydration vary among individuals and include fatigue, headache, dry mouth and muscle cramps. Other signs include dark urine, rapid heartbeat, dizziness and in extreme cases, unconsciousness.
Dehydration is a potentially severe condition. Complications such as urinary tract and kidney issues can occur and even lead to kidney failure since your body is unable to properly eliminate waste and toxins.
You can even experience seizures and unconsciousness due to a lack of essential electrolytes such as sodium and potassium. These health hazards underscore the urgent need to maintain sufficient hydration in your body.
Now that you know the risks of not drinking sufficient amounts of water, you need to know the numerous benefits of water as well. These include:
It’s such a simple element of nature and yet extremely powerful. Water can improve the quality of your life like no other substance can. For this reason, it is often easy to ignore. Don’t make this mistake.
As you incorporate small habit changes involving water into your life, your body will thank you.
What you don’t know can hurt your health! Click here to learn about another very important nutrient for your body.
If you are suffering from a toothache, it is important to find out what is causing the pain. In some cases, the cause may be minor. In other cases, the tooth or gum could be infected. If you are suffering from a toothache, it is always best to schedule a visit with your dentist.
Causes of Tooth Pain
Tooth pain can be caused by various factors. You may have a lost filling, cavity, infected gums or issues with tooth decay. A cavity is often the cause. It allows bacteria to enter the tooth’s root, which then causes an infection. You may also have an issue like gingivitis. Gingivitis destroys the gums, which allows bacteria to build up. Another cause of tooth pain is sensitive teeth. This can be easily treated by your dentist. Proper brushing and dental visits can help you avoid these problems.
Symptoms and When to Call the Dentist
Symptoms of an issue with your teeth will be sudden pain that may be sharp or dull. If you have an infection, the pain may be severe. In addition to pain, you may also suffer from fever as well as redness and swelling of your face. It is a good idea to call your dentist as soon as you experience tooth pain. The quicker you are treated, the better off you will be. If you have severe swelling and pain, you will want to go to your local emergency room as soon as possible. Infections can spread quickly, and there have been cases where tooth infections have traveled into the bloodstream, presenting a life-threatening issue.
Treatment and Prevention
The treatment for your tooth pain will vary depending on what is causing it. A cavity may require fillings or a root canal. A tooth-colored filling leaves a less obvious impression and is minimally invasive. To make sure that you do not have this problem again, proper oral hygiene is imperative. Brushing your teeth twice a day and getting six-month dental checkups are all important to make sure that your teeth are as healthy as possible.
Routine dental care is extremely important for your dental health. Consider seeing your dentist every six months. If you do suffer from any kind of tooth pain, make sure that you call your dentist as soon as possible. Even if the pain is minor, it is always best to get the issue checked out. If you enjoyed this article, check out this one about the future of evidence-based dentistry.
Full-body workouts come with lots and lots of benefits for both men and women. From building your muscles to enabling an increase in your strength to help you gain better flexibility and balance as well as burning excess calories and fat.
This article will inform you about full-body exercises for both men and women and list full-body workout programs you can try yourself.
Full-Body Workouts for Men
Unlike other workouts, the full-body workouts save time while making sure to promote better fitness. Of course, you’re still going to have to work hard, but you won’t have to train daily using this system.
Here are a few things to keep in mind with full-body workouts:
Lift as heavy as possible: Don’t make the mistake of training lighter with lighter weights to conserve energy. If you’re not lifting heavy, you won’t get the results you’re looking for regardless of your program.
Train once every two days: You can use your rest days to add a few cardio sessions to your schedule.
Don’t work out for more than an hour, longer workouts aren’t better. Shorter workouts will help you get the best results. Maybe have a protein shake after your workouts: This will help to replenish glycogen and enable the process of recovery.
First of all, a full-body workout ensures that you do not neglect any area of your body, and this is as opposed to other exercises that target specific muscle groups. Full body training will enable you to burn more fat in a single session.
Also, a full-body workout gets your heart rates up, thereby enabling cardiovascular fitness. These are apart from the general benefits that exercises have for women, which include helping to prevent medical conditions like diabetes.
Beginners Full-Body Workouts
Fullbody Workout Program with Low Volume Compound Moves
This a workout of reduced volume which targets muscle maintenance without depleting much glycogen.
These moves won’t drain your muscles of glycogen. If you are on a diet, these cuts lower carbohydrate so its definitely one of your best choices.
Remember to pay attention to your diet during these workouts because it has an impact on the design of your program.
Here are some of the Full-Body Workouts Plans:
Barbell Squat 3 sets, 5-6 reps
Barbell Bench Press – Medium Grip 3 sets, 6-8 reps
Bent-Over Barbell Row 3 sets, 6-8 reps
Upright Barbell Row 3 sets, 6-8 reps
Crunches 3 sets, 8-10 reps
Time-Pressed Full Body Workout
This one’s for you if you do not have a lot of time on your hands. It contains short and intense workouts that are very useful without getting you drained. And you can, of course, keep up with your low-calorie diet.
Note that the goal with this workout is not a fat loss, so if you’re doing this, you need to be sure that your diet can enable this fat loss.
Barbell Full Squat 2 sets, 6-8 reps
Barbell Bench Press – Medium Grip 2 sets, 6-8 reps
Dumbbell Shoulder Press 1 set, 8 reps
Dumbbell Bicep Curl 1 set, 10 reps
Triceps Pushdown – Rope Attachment 1 set, 10 reps
1 set, 15 rep
Depletion Full Body Workout
These workouts are perfect for burning fat and should be performed once in a while. Typically this helps to remove carbohydrates from the body and would be done after diets that cycle carbohydrates.
Note that you should decrease the weight you lift on this workout because it requires higher rep ranges.
This workout can be completed once a week or less. Also, keep your rest periods shorter so as to get the best metabolic benefits. Now, here is the Full Body workout plans:
Leg Press 2 sets, 10-15 reps
Barbell Bench Press – Medium Grip 2 sets, 10-15 reps
Seated Cable Rows 2 sets, 10-15 reps
Barbell Shoulder Press 2 sets, 10-15 reps
Barbell Lunge 2 sets, 10-15 reps
Butterfly 2 sets, 10-15 reps
Wide-Grip Lat Pulldown 2 sets, 10-15 reps
Side Lateral Raise 2 sets, 15-20 reps
Standing Calf Raises 2 sets, 15-20 reps
Dumbbell Bicep Curl 2 sets, 15-20 reps
Pushups 2 sets, 15-20 reps
Hanging Leg Raise 2 sets, 15-20 reps 3 Day Full Body Workout Program
Here’s a program for Full-body Workouts for Home you can complete in 3 days:
As people age, they find it more difficult to keep unwanted weight off, and they choose “fad” diets to shed weight quickly. However, losing weight and keeping it off is really about making a lifestyle change that includes a healthy diet and an exercise program.
Lifestyle Changes for Weight Loss Do More Than Diets
A lifestyle change is more than a “fad” diet. For safe, effective, and long-term weight loss, you should change your overall lifestyle to incorporate a healthy diet, an exercise program, and stress management.
According to UnityPoint Health, a balanced lifestyle includes high-quality, nutritious whole foods, fruits, veggies, and whole grains along with an exercise program of 30 minutes of exercise five days a week. “Fad” dieting leads to temporary weight loss that usually returns quickly.
With an overall lifestyle change, the effects are long term, you fill your body with foods that fuel and nurture it, and the physical activity keeps your muscles and bones strong and healthy.
What Do You Actually Lose When You Diet?
During a healthy lifestyle change, eating nutritious foods with an appropriate activity level, your body will start to lose fat, which is the goal.
According to TruVision, to continue this fat loss while still building muscle, you want your body in a marginal energy shortage eating fewer calories than you’re burning but making sure you are eating adequate amounts of protein.
Protein builds muscle, so make sure this is part of your daily diet. You don’t have to lose muscle while losing weight. With careful diet management and full-body strengthening routines, it’s completely possible to lose fat without losing muscle.
This is why exercise is vitally important as part of a healthy lifestyle because muscles burn more calories and will aid in your overall weight loss.
Benefits of a Balanced and Healthy Lifestyle
According to Tasting Page, there are so many benefits to leading a balanced and healthy lifestyle. Exercise brings about a sense of happiness, relaxation, and improved self-esteem.
You experience improved sleep due to a regular exercise program. Exercise lowers your risk of cardiovascular disease and diabetes. Lastly, living a healthy lifestyle with regular exercise boosts your endurance while a healthy diet gives your body all the nutrients and vitamins it needs to perform each day.
While losing weight might seem like a large task, the truth is that it’s very simple. All you have to do is to take care of your whole body, eat healthily, stay active, limit your stress, and get a good night’s sleep consistently. Your body will thank you each day.
I am doing this now, trying to lose 10 pounds. I’m in the process of cutting weight this week. To achieve my goal I’ll be doing intermittent fasting, performing high-intensity interval training, drinking a bunch of water, cutting sugar to almost zero and cutting my carbs to a minimum.
Next week, I’ll update this story to let you know how it turns out. After two days I have dropped three pounds and am pretty sure I will meet my goal.
Concerning this post-one of the most dreaded topics, today among teenagers and adults is obesity, sometimes the loss of 10 pounds is all we need but a lot of times it’s more- maybe much more. People are scared of putting themselves in uncomfortable situations. Losing weight is an uncomfortable situation. Obesity can pose crave issues for personal health, it is something that people need to pay attention to for an optimal life.
In spite of the threats posed by obesity, people who are obese and can’t seem to find a way to make a change need encouragement from people who have achieved their weight loss goals.
If you are one of them, you should read this whole article, we will be going over ways to rid some of your body weight in just a week it will involve sometimes putting yourself in uncomfortable positions, as they say, no pain no gain…it’s true.
We will try to make it as comfortable, but there will be times discipline will be needed. Another thing you should know is, these tips are all medically supported with no side effects if performed within reason.
Go for Lean Proteins and Consume Fewer Calories
Ordinarily, most overweight people gain weight through the consumption of carbs and sugar. Most of these carbs and sugar come with high starch contents, and they are the basis of what causes weight gain.
It is true you need to eat carbs, especially for energy and vitality, but when doing so, you are advised to go for meals with low carbs. In these meals, you will still get enough carbs to give you the energy you require, but you also get lesser carbs that would help you in avoiding weight gain.
Examples of carbs include: whole grains, brown rice, low carb vegetables, etc. When going for proteins too, you are advised to go for lean proteins that would help in metabolism and prevent the accumulation of fat. As such, you should always consider proteins like fish, lean meats, beans, etc. when trying to lose weight fast.
Avoid Junk Food by all Means
One of the things everyone serious about losing weight fast must do is to avoid junks by all means. Wastes are so easy to get, and they are mostly cheap. Most Junk food is terrible because of the sugar in the food.
The temptation with junks most times is, they are quite sumptuous and can fill in the gap before getting a good meal. As good as that sounds, if you are very serious about losing weight and getting the perfect body you have ever desired, you have to be disciplined enough to run away from them.
Junks are so addictive, and you can eat a lot of them within the space of a short period. Now, that is not the main issue. The leading cause of concern is, these junks contain a lot of high carbs and fat that would do a lot in increasing unwanted calories in your body, and you should avoid them by all means.
Instead of relying on junk, try as much as you could not skip meals, and when they need to eat arises, go for fruits instead.
Stop Late Night Meals
One of the most significant harms you could do to yourself is to eat late meals. It is even worse if what you are eating late is junk food. The truth is, when you eat late at night, you are probably accumulating a lot of harmful carbs laying on your gut as you sleep.
Ideally, once you sleep, your system won’t be able to work the way it should, this means the digestive process will also be overworked. One of the leading causes of weight gain and obesity is unprocessed fat and carbs in the body system while sleeping.
It is even worse when what you are eating late-night junk food; these meals generally offer no nutritional value and are very hard to digest. If you can avoid eating late night meals and stay on your fitness routine, you will quickly lose as much as 10 pounds in a week, if not more.
Make it a habit to Workout
You can adhere to all the procedures giving above and still get no result if you refuse to engage in work out activities from time to time. To get rid of fats and carbs and finally get in shape, working out is something you can’t avoid.
If you are serious about losing weight fast, you need to register at a gym and also take part in other physical activities from time to time.
Engage in Occasional Fasting
Fasting is seen as a religious or spiritual thing, but it isn’t that way always. You can actually deny yourself of food at some point in order to get in the perfect shape you want. It is not a hidden fact that when you eat, you tend to gain some calories.
Forget it, either you are eating right or not, the truth is, you are still gaining some calories. If you can avoid food for some time or probably hours within a day, you stand a chance of cutting down on some of the calories you take in, and that would automatically lead to weight loss.
This formula is proven and has been extensively used by a lot of people to lose weight. You can also get on the bandwagon to cut down on some unwanted calories.
Be Active in Your Daily Life
The truth is, by taking part in any activity, you stand to burn a considerable amount of calories. By walking a 20 meters distance, you have cut down on some calories, it is that easy, and that is why you need to be involved in a lot of activities. High-intensity interval training is your friend
If you are serious about losing your body weight fast, you should know this is not the time to sit in front of the TV all day to see your favorite series. No, you need to be involved in a lot of things.
If you are employed, go to work, take part in as many activities as you can at work and help someone else do something if you can. Volunteer to buy lunch for friends from the nearest restaurant if you can, get busy between the sheets if you have a partner.
All of these would actually help a lot in burning a lot of calories, and you would be on your way to having a great body shape before you even realize.
Be Mindful of what You Drink
A lot of people think the only way to gain weight is through eating. No, you can learn a lot of weight through drinking, and that even includes the drinking of water. You should also understand that a lot of weight you will lose will be water weight, you will need to lose water weight.
While water is not one of the things you should be most concerned about, you have to avoid consuming drinks like energy drinks, fruit juices, beverages and a host of other drinks in that category, especially alcoholic beverages as they contain a lot of liquid calories that would most definitely lead to weight gain.
Instead of taking these said drinks, you should consider taking water (in the right proportion) for the time being or bring other healthy beverages like coffee and green teas. Coffee and green tea mainly help in improving metabolism, and they are also excellent sources of antioxidants. Coffee also contains caffeine, which would help significantly in providing the energy you need to burn the necessary calories you daily.
It may sound quite unbelievable, but by simply following all the simple steps we have provided for you above, you can be sure that cutting down as much as 10 pounds in your body fat and weight is practically possible in just a week.
Just like we said earlier, these procedures are tested and trusted as they have helped a lot of people to lose body weight within a short period.
All you would need to do is to follow the procedures to the letter by being disciplined and leaving no stones unturned in adherence. We wish you all the best in your quest to get that perfect body shape you have always dreamt of.
CBD oil is currently being celebrated as a cure-all for several conditions including autism, Parkinson’s Disease, and seizure disorders, many people have jumped on the Marijuana CBD oil bandwagon.
Unfortunately, while the anecdotal evidence is heartening to people suffering from conditions that modern medical treatments can seldom help, it’s critically important to note that not all Marijuana CBD oils are created, packaged, or tested the same.
CBD oil is harvested from cannabis plants. So is THC. CBD oil is not from the part of the marijuana plant that gets you high. However, anyone growing or harvesting hemp should be aware that CBD, or cannabinoids, occur in different concentrations in different plants.
Think of them like apples. Golden Delicious, Pink Lady, and Gala are all apples but have remarkably different flavors. While Red Delicious apples are a nice addition to your lunchbox, they’re not a great option for a pie. Jonathan apples make a delicious apple crumble or pastry, but as a snack on their own, they leave a lot to be desired. However, hybrid hemp plants are being developed to deliver the most effective CBD.
Handling and Testing Matter
Harvesting CBD oil from hemp plants can be done in a variety of ways. One method commonly used by those who bottle CBD oil for sale is to use a carrier oil to force the CBD out of the cells of the plant.
Anyone purchasing Marijuana CBD oil should find some that have undergone rigorous third-party testing to confirm that the oil has been safely extracted, contains a low to a nominal dose of THC, and is suspended in an oil that’s skin or ingestion safe.
Depending on the marketing plan for a particular CBD oil, there may be excessive levels of THC in the product. For example, current regulations allow some THC in a CBD blend, but a third-party tester can tell you percentages.
Before buying any therapeutic CBD oil for application or ingestion, make sure that you know that ratio or cannabinoid profile.
How They’re Processed Matters
Growers of hemp and CBD processors face a double-edged sword when trying to get their blends approved for promotion as successful pain relief or anxiety-reducing tools namely, growers and producers are concerned about criminal prosecution.
Thus, there’s been almost no regulation or oversight of CBD production and manufacturing. Unfortunately, these inconsistencies have led to products that can vary greatly by batch and even within production runs.
Growers and those who package CBD oil must come to the table with protections so their products can be tested and regulated before going on the market.
As CBD oil is promoted as a treatment for anxiety, pain and seizure disorders, caregivers need the comfort of knowing the oil they’re applying has been fully vetted and found safely consistent.
Research is Still Ongoing
While there are several studies promoting the positives of using CBD oil, the science of regulation has fallen behind. Yes, some people get great results from a product.
But will the same product work the same for others the next time? What are the side effects? What are the long-term risks? These are all things you should consider when deciding which marijuana derivative to buy.
It could well be that the anecdotal evidence around CBD oil is well-placed and that testing on the plants and the study of the cannabinoid profile, carrier oils, and the manufacturing process will ultimately prove the anecdotal evidence to be correct.
However, it’s important to be wary of the risks until the industry is safely subjected to rigorous growing and quality standards.
The human race is chaotic and unorganized at times we fight every day for the proverbial peaceful mind and body. One thing you can count on is that humans will be reliant on rituals. I love the ritual of physical exercise it makes me feel good. There are things, events, processes, etc. that a person gets used to doing overtime.
In a sense, these are habits that have been formed over time. Another name for these bad habits can be identified as ruts. Feeling stuck in a rut is something every human being experienced from time to time and it can be stressful on both the mind and the body. In order to ensure a balanced state of mind that captures peace in both the body and the mind, one must learn to create good habits, or rituals, for themselves. This mantra is being chased by every person who lives on this planet right now.
Even though most of them have no idea they are chasing peace, they are. Science says it takes less than one week to start a bad habit, but it takes almost thirty days to form a good one. This article will show you five daily rituals you need to capture that peaceful mind and body mantra and establish those good habits which balance and correct the troubles of life.
#1 – Get A Good Night’s Sleep
According to the Smithsonian Institution, nearly one-third of all Americans are getting six hours of sleep or less per night. This just isn’t going to cut it if you’re looking for a balanced mind and body for the duration.
Getting a restful night’s sleep is crucial to both mental and physical health. The body needs eight hours of restful sleep in order to go through important regenerative processes through the night.
While the body slips into the unconscious state, the mind allows that centered feeling that one needs to think clearly the next day. You can also rely on things like CBD and Melatonin if you are overstressed or restless.
Make sure you’re getting enough sleep because if there is a problem, it’s a good possibility that you’re not resting well.
#2 – Rehydration for a Peaceful Mind
One of the lesser-known facts about the human body is what happens after the body has been asleep all night long. While everyone knows you should get enough rest, a lot of people still don’t adhere.
However, when your body is asleep, it is in a state of dehydration. Once you wake up from your sleep, make sure to drink at least eight to sixteen ounces of water after you get out of the bed.
Do this before you shower, brush your teeth, or anything else. Water first. Doing this makes your brain more active and alert and kick starts your body’s metabolism and you’re ready to start your day.
#3 – Regular Chiropractic Adjustments
Someone who regularly feels out of balance needs to begin a regimen of adjustments at least twice monthly. When you give yourself over to professionals who specialize in chiropractic care, they can guide your body into the balance it needs.
Getting regular adjustments can help keep you on track to a peaceful mind and body every health and wellness enthusiast desires. Treatment plans and adjustments include the restoration of functional properties your body should be doing naturally.
Chiropractic care is also injury prevention medicine and keeps the body at peace. When the body and mind are both at peace balance is restored.
#4 – Meditation
With the hustle and bustle of your busy life, your inner person can become lost and chaotic in all of the noise around you. You are responsible for a lot of things as well as a lot of people around your home and in your family.
It is easy to lose yourself in the mix and meditation allows you to reign your mind back into the peaceful circle of yourself. Instead of starting your day by bulldozing through your work/family routine, make time for meditation before your day starts.
Walkthrough the kitchen to the living room. Feel the floor on your bare feet and concentrate on your breathing. Slowly sit in the middle of the living room floor and feel the quiet atmosphere around you.
Take that in and keep your breathing in check. Close your eyes and simply wash out everything around you. Even if you have only ten minutes every morning, meditation is important to keep your mind balanced before your hectic workday starts.
#5 – Eat on a Schedule
The next mistake many people make is missing meals. Of course, eating healthy is a top priority and having a meal plan in place will help with this special routine. However, don’t skip out on meals.
Your body needs the fuel to keep you going throughout the day and it is easy to keep doing what you’re doing and tell yourself you’ll have something in a few minutes. Work out your food schedule and plan for it. Your body will thank you.
It is very important that you concentrate on building critical rituals and essential habits that will pull both your mind and body together in a peaceful way. Yes, you may have a hectic life.
You may also live in an environment where chaos reigns supreme, but this doesn’t mean peace can’t be in control of your mind and body. You are a combination of what you take in.
Having a ritual of good habits can be accomplished by staying consistent and monitoring yourself for a while. After that, you will begin to see these rituals come naturally and before you know it, both your mind and body will come together as one in a peaceful way.
Before I start this article on David Goggins I want to let people know-Goggins’ story is a mental story not a physical one…I think I’m late to the David Goggins bandwagon; it doesn’t bother me. I’m just glad that I came across him on Instagram. I was wasting time-cruising through Instagram, checking out the peacocks and motivators.
I follow quite a few people who move the needle, people who have done good in life and try to motivate others to do the same. It’s one of the things I like about ‘the Gram”. It’s easy to eliminate people who post-drama or who are totally about peacocking and no substance, I try to exclude those people from my Gram feed.
So I see this guy who has little to no body fat jogging talking into a camera. I usually scroll Instagram with the sound off, but I wanted to hear what this guy was saying, so I turned it up.
Goggins had a gravel voice like a drill sergeant or a pirate. He was out west someplace jogging during the heatwave the happened a couple of months back. There were tons of heat advisories in California, and the news was talking about people dying because of the heatwave. But Goggins was out jogging barking at his followers talking about STAY HARD.
This leads me to do a couple of Google Searches and look at some Youtube videos of this man David Goggins. It turns out this wasn’t a waste of time. Goggins I came to find out was the real thing. He grew up in the Midwest (Indiana) like me (Iowa).
His high school problems were the same as mine. He had decided to enter the military after high schools, like me. David Goggins became a Navy Seal, Paratrooper and Army Ranger. I went into Miltary Intelligence. By the way, no one has ever been a Navy Seal, Airforce Tactical Air Controller, and an Army Ranger. The U.S. Defence Department and numerous publications who monitor these things have called Goggins Toughest man in the world.
Goggins the Book the Legend
I was intrigued and wanted to learn more about Mr. Goggins; I found out that Goggins was a Navy Seal legend for going through Seal boot camp three times in one year. But digging deeper into his story, I found out he was also an ultramarathoner, once held the world record for pull-ups doing 4031 in an 18-hour span. But there was a lot more to Goggins than the physical feats.
He continued to push his body and mind to new levels and that was the real message of his book “You Can’t Hurt Me”. Goggins self-published autobiography, the book was No.2 behind Michelle Obama’s book “Becoming” for a couple of months when it was first released. The book has went on to sell more than a million copies and seems to have really connected with the readers.
I purchased his book and brought the book on tape to listen to during my workouts and walking my dog-Juniper. His book was compelling, he was a man that had a tough childhood, and he could have easily taken the comfortable path that most people take and lived a whole different life.
This, in my opinion, is what resonated with readers, and is also what he preaches in his YouTube videos and his “Goggin shorts” his minute-long videos he records on his runs. What I take from his message is that each of us has a lot more in the tank, a lot more, we could accomplish if we can push past that voice that says- “I’m uncomfortable and should probably quit now”. 90% of people listen to that voice and shut it down every time.
In his book, Googins faced numerous obstacles, from high school learning challenges to losing 100 pounds in three months to join the Navy. Along with having to repeat the Navy Seal Boot camp three times, and running 100-mile marathons on two bad legs and three days’ notice. During each of these challenges in his life, he ignored that voice and pushed through, to accomplish things most people dream about.
Goggins 40% Rule
Goggins showed in his book that if you can get your brain to push past that initial urge to quit when things got uncomfortable you could really surprise your self and become stronger both physically and mentally.
If there is anything that Mr. Goggins was a master at was not listening to that voice that tells you to stop. Goggins talks about how people push to about 40% of their max. To Goggins that little voice usually shows up at 40 % of max and this is when this feeling uncomfortableness sets in and people shut it down.
It’s true; I remember going through basic training when I was in the Army and being on a mountainside that was almost straight up, with a rucksack that weighed 50 pounds and a rifle in my hand and thinking about how incredibly hard it was not to make a mistake and being dead.
I was three fourth of the way up, and I wanted to stop, I was scared. But no one was coming to save me. I pushed through and made it to the top. It was one of the first times I had to go past 40% in my life. It took about 90% of me not to meltdown and maybe not be here. I that was 25 years ago, and I still think about that time all of the time and measure things in my life by that.
There were other instances in the military that got my motor up to 75-80% but nothing even close to as much effort as that mountainside took out of me to-just-not-die. Goggins did this all of the time, and he had trained his mind to push past and even enjoy the uncomfortable goals in life.
David Goggins Unreal Work Ethic
Goggins has run more than 60 Ultramarathons (over 100 miles). He has entered numerous triathlons and has built a career speaking to pro sports teams and fortune 500 companies about tapping into the 60% percent that we all leave on the table.
I’ve listened to his books a couple of times and have read the book as has my wife. I thought I was being a fanboy, because Goggins had made me think about how much I was left in the tank, in my work and my workouts. Goggins is known for doing 10-20 mile runs every day and maybe 1000 situps and pushups.
Another thing Goggins was known for his cold water training in the seals and in his training. This is just one day, so he’s showing that these large goals can be done regularly.
As he says over and over in his books and videos a person doesn’t have to do the stuff that he does, but also a person shouldn’t try to say that he some superhuman or something, he just a person that pushes through that voice in your head that says that this isn’t comfortable lets shut it down.
For example, I worked with a trainer for the last ten months. My trainer Stan is a good guy; he helped me when I need to get back into shape. But he didn’t push past tat 40% much either.
I’m in Miami; it’s very hot and humid down here in the summer rainy season. Stan had me working out in the shade. We would do 3 or 4 sets with 5 or 6 reps; he didn’t believe in setting rep totals. It was good, I would sweat through, and I guess he thought he was doing his job.
Plus I run on the roof with a 50-pound weight vest. When I am finished with that part of the workout, I swim 20 laps, and as I get stronger, I will add more reps and more laps to this workout because I want to at least get up to 80- 90 % of myself and push past being uncomfortable.
Goggins’ message seems to resonate with a lot of people-his videos on Youtube have millions of views. If you read the comments on his social media or videos channels people love him and understand that they have been coming up short on what they can accomplish.
Being in tip-top shape-with your mind, and body is something that people will see a lot and embrace more in the future. The smart crowd is not going to want to get mixed up with our hospital system. They understand that a lot of the worst germs are in the hospitals.
Along with avoiding hospitals, people are also discovering the health benefits for your body but also you’re MIND when our in great shape. I’ve noticed that a lot of Tech titans in California and New York- Jeff Bezo’s owner of Amazon, looks like a bodybuilder, Mark Zuckerberg owner of Facebook is jacked, and in great shape. Look at your a lot of your favorite music artist and actors, these people hit the gym hard daily.
These people got the memo, Doctors have stated in numerous new health and exercise studies that they have NO MEDICINE THAT REVILIES EXERCISE. When I heard that, it told me everything that I needed to know. The future of healthy living will be people who exercise and people who don’t, it’s as simple as that, Goggins figured this out before a lot of us, but we still have time to change our ways.