Reblogged: 10 Healthy Habits for the New Year

1. Make your bed immediately upon waking up.

Sounds silly, or you may already do it. I believe it’s important to master things physically. That is make physical activity second nature. The little amount of exertion that it takes to make your bed can make it easier to get to an early morning workout. It’s sometimes difficult to simply get out of bed in the morning. The act of completing this small task immediately upon waking up instills a sense of accomplishment at the critical start point of your day. It’s a great way to get you into the right state of production.

2. Drink matcha tea.
The benefits of green tea have been proven and touted for a very long time. Matcha tea is the pumped-up version of bagged tea. Certain studies have shown matcha teahas more bio-available EGCGs than regular green tea. In addition, if you’re doing it right, you’ll use a whisk to prepare the tea and water combination. This act keeps you more present in the moment and allows you to focus on the purpose of being healthy, instead of dropping a bag in a cup and slamming the down the tea.

3. Lift heavy weights at least once a week.
It’s definitely important to make sure you get several workouts in a week, but just showing up won’t cut it. If you really want to be healthy you need to challenge yourself. Heavy is relative. Figure out what your one repetition max is. Then make sure at least once a week you do a workout that consists of the major lifts (squat, press, deadlift) and work around your max weights. If you want to maintain a healthy level of strength, bone density, and hormone levels you’ll need to challenge yourself with what you perceive to be heavy free weight lifting.

4. Eat or drink something with carbs and protein during long strength workouts.
Don’t do this for HIIT workouts or cardio-based workouts, and if you’re someone who can’t eat around workouts at all then this will be difficult. However, if you are lifting heavy and challenging yourself it will be beneficial to put some fuel into your system to avoid muscle waisting and keep your energy levels up. The more strenuous the workout the more taxing on your central nervous system. Stay balanced, have better recovery, and reach your goals faster with this little change.

5. Take video of exercises that are new to you, or exercises you are pushing to the next level.
This is especially important if you don’t have a trainer or coach to critique your form. As soon as you introduce the variable of something new or something difficult it’s more likely that your form will fail. It doesn’t take much to set your phone on the ground or a bench and point it in your direction while doing a set. Watch the video back and see where you’re going wrong. Plus, Instagram selfie… For motivation of course.

6. Start journaling.
When you’re grateful, there is no fear. There is no better way to stay focused when the going gets tough than to write down the things you’re thankful for. You can immediately gain perspective and realize how good you have it. This can relieve anxiety and make the difference between a successful healthy day and stressful one. Pick any three things that make you happy and write them down. It takes five minutes and the effects can last all day.

7. Schedule in meditation or quiet time.
If you can’t find 20 minutes to disconnect and breath in your day, its time to make some serious changes. Meditation can be intimidating. The simplest way to get into it is to get in a comfortable position and count your breaths. I like a five-second inhale, hold for three seconds, five-second exhale, pause for three seconds, and repeat.Meditation doesn’t have to be some mystical thing. If your mind starts to wander accept your thoughts and then move them along so you can get back to your breathing. If you aren’t ready for meditation then just sit quietly without your cell phone, computer, or talking, and relax. This might be the only way to learn to remain calm. Do it.

8. Drink your coffee black with coconut oil.
Sugar and milk make for a nasty calorie packed cup of joe, but black coffee with a healthy omega-3 fat like coconut oil promotes recovery from workouts, insulin sensitivity, and better levels of energy and endurance. The caffeine in coffee can help move the healthy fats into your system fast too. Try this in the afternoon when you’re feeling sluggish.

9. Take Epsom Salt baths.
You probably love drinking that green juice because you can feel your body reacting to the massive injection of magnesium into your system. Of course that’s great becausemagnesium is a precursor to testosterone and many of us are deficient in this essential mineral. Another way to get magnesium is too bath in it. Pour it directly into the warm water in your tub and hop in for 15-20 minutes. I started doing this after heavy intense workouts and I swear I sleep better those nights. Remember, better balanced hormones means better sleep and recovery.

10. Develop a sleep ritual and stick to it.
Doing the same thing every night before bed can help promote falling asleep and getting better quality sleep. I use an app called Brainwave that has a mixed audio output of ambient sounds like ocean waves and tones called brainwaves. The brainwave tones are supposed to induce different states such as deep sleep, dreamy sleep, relaxation, etc, etc. What I know for sure is that using it every night helps me fall asleep and get quality rest. Maybe you need complete silence or music. Either way try and keep your sleep time consistent so you can get healthy amounts of shut eye.Sleep is when we recover and reset. Without proper sleep you cannot reach your fitness goals, and you may even get sick.

Sleeping in public Sleeping in public

Some of these behaviors may already be part of your routine. If just one or two resonate with you, try to incorporate them with the rest of your healthy habits. Remember to not only embrace change, but also to keep the things that are working for you for the new year.

http://www.huffingtonpost.com/matthew-basso/10-healthy-habits-for-the_2_b_6354502.html

Reblogged: How I Learned To Fall Asleep In 1 Under Minute

Sleepless and Stressed

It was the week before my best friend’s wedding, and my anxiety (nerves, plus excitement) had reached epic levels. I wasn’t sleeping, to say the least. Part of that had to do with the maid of honor speech I would be giving. I was terrified and could not shut my brain off to fall asleep at night.

After day three of lying awake until the wee hours of the night, I sheepishly admitted to her that I was too nervous to fall asleep, and she—the bride, who was sleeping like a baby the week before her own wedding—told me I needed to try the “4-7-8” breathing trick.

She happens to be a licensed wellness practitioner who studies meditation, stress, and breathing techniques, and told me it would change my life. You simply breathe in through your nose for four seconds, hold your breath for seven seconds, and exhale through your mouth for eight seconds. She explained that the studied combination of numbers has a chemical-like effect on our brains, and would slow my heart rate and soothe me right to sleep that night. “It works,” she told me. “It’s crazy.”

How it Works 

I couldn’t wait to put the trick to the test, and to my complete disbelief, I woke up the next morning unable to even remember getting to the eighth second of the exhale because it knocked me out that fast. For the next four nights leading up to the big day, even as my stress increased, I was able to fall asleep the minute I tried the 4-7-8 trick. I also used it to relax in the moments leading up to the speech.

When you feel stressed or anxious, adrenaline courses through your veins, your heart beats at a rapid rate, and your breathing becomes quick and shallow. So before I get into the specifics behind how the 4-7-8 breathing trick works, I wanted to explain in my own words what it feels like when you try it. To me, the effect of the breathing technique feels almost like a sedative drug, because in order to hold your breath for seven seconds and then to exhale for eight—when your breath is so shallow and short—your body is forcedto slow your heart rate. It has no choice. Holding your breath, and then slowly, deliberately exhaling for eight seconds, causes a chain reaction. It feels like going from a mad-dash sprint to a finish line to a slow, leisurely, calming stroll through the park.

When you first start, you’ll be desperate to just take in another breath, or you’ll want to speed up your counting, but if you stick to the numbers (or at least try to), and don’t take any breaks (in other words, consecutively repeat the 4-7-8 without resuming regular breathing), you can literally feel your heart rate slow down, your mind get quieter, and your whole body physically relax. It washes over you like a calming, relaxing drug. I can never remember getting past the first set of 4-7-8.

Do you know the feeling of being put under by anesthesia, where you are conscious, and the next thing you remember is waking up? That’s what this is like for me: As soon as I start the practice, the next thing I remember, I’m waking up in the morning and can’t even remember beginning the 4-7-8 count the night before. Crazy.

Now to the more technical details: People who are stressed or anxious are actually chronically under-breathing, because stressed people breathe shortly and shallowly, and often even unconsciously hold their breath. By extending your inhale to a count of four, you are forcing yourself to take in more oxygen, allowing the oxygen to affect your bloodstream by holding your breath for seven seconds, and then emitting carbon dioxide from your lungs by exhaling steadily for eight seconds. The technique will effectively slow your heart rate and increase oxygen in your bloodstream, and may even make you feel slightly lightheaded which contributes to the mild sedative-like effect. It will instantly relax your heart, mind, and overall central nervous system because you are controlling the breath versus continuing to breathe short, shallow gasps of air.

How it Can Work For You

Mindful breathing practices have been a part of yoga and Eastern wellness modalities for centuries, but aren’t as popular in Western culture. The most well-known champion of the 4-7-8 breathing technique in the U.S., who is somewhat responsible for the prevalence that the technique does have amongst integrative medicine practitioners, yogis, and those in search of stress reduction and overall relaxation, is Harvard-educated Dr. Andrew Weil.

Though I’m not promising or claiming (nor does Dr. Weil) that practicing this breathing technique can fight disease or provide clinical benefits, I can tell you one thing: If it affects you like it did me, it will help you fall asleep way faster. Not only is it free, it also works for a number of different instances. In addition to using it to fall asleep in a pinch, you can practice it if you wake up in the middle of the night and find yourself thinking about something you have to do the next day, in order to fall back asleep; if you are nervous before an event (like a wedding, or giving a speech); if you are angry about something and want to calm down. My friend (the bride-to-be who slept like a baby the week before her wedding), who gets nervous to fly, uses it before flights and during if the plane encounters turbulence.

It is now what I use to fall asleep every single night, and each morning, I’m amazed at how well it worked.

http://www.byrdie.com/how-to-fall-asleep-fast

The Entire Argument For Blaming Sexters, Destroyed In 1 Tweet

 

Jennifer-Lawrence-Stalker-Deemed-Dangerous-919-2-700x352

Perhaps you have a friend who thinks all those celebrities whose nude photos were leaked on Sunday deserved what they got. “Anyone who doesn’t want their naked photos going public shouldn’t have ever taken them,” your theoretical friend argues.

Well, your friend surely wouldn’t feel the same way if someone hacked, say, his or her bank account instead of someone else’s iPhone. Or as The New York Times’ Farhad Manjoo put it…

Capture

 

 

Originally published by Huffington Post

BuzzFeed: Those Jennifer Lawrence Pictures Aren’t Scandalous

Why Jennifer Lawrence’s “dirty” photos shouldn’t — and probably won’t — make you think differently about her.

enhanced-buzz-wide-31539-1409579187-13

More than 60 years ago, an “it” girl not dissimilar to Jennifer Lawrence also had highly suggestive and topless photos emerge into the public sphere, just as her career was rocketing from B-player to A-list star. A 23-year-old Marilyn Monroe, desperate for work, posed nude for art photographer Tom Kelley in 1949, receiving $50 for her time.

She made rent, and continued her fledgling career. It wasn’t until 1952, when two of the images from the shoot showed up in a calendar called Golden Dreams, that the photo shoot came back to (potentially) haunt her.

At first, it was mere speculation that the anonymous girl in the pages of the calendar seemed to look strikingly similar to one of Fox’s up-and-coming starlettes. But as it became increasingly clear that it was, in fact, Monroe nude on a bed of red satin, she urged her studio to let her guide her own PR strategy, one brilliant in its simplicity.

Instead of denouncing the images, Monroe took control of the narrative. She’d been hungry and behind on rent, and besides, she had always insisted that the photographer’s wife be in the room. “I’m not ashamed of it,” she told the press. “I’ve done nothing wrong.”

***click the link above for more details***

10 BIGGEST Ice Bucket Challenge Fails!

They had one job…. Just one!

 

What’s your Office Mood Today?

Musta ka naman????

Pili na

large

Pinay Sisters in Korean KPOP talent show Wows the Judges

See it to believe

maxresdefault

10 WAYS YOU CAN TAKE YOUR IPHONE TO THE NEXT LEVEL

1782319

1. Take Siri to School

Tired of Siri pronouncing things wrong? Next time she screws something up, tell her “That’s not how you pronounce X,” and then pronounce it for her. She’ll give it another try, and offer you a few options for how she now thinks she’s supposed to pronounce the word. Pick the one that sounds the best, and Siri will use that pronunciation from now on.

2. Level Up

Need a level for a quick DIY project at home? The compass app on your iPhone has one built in. To use it, open up the compass app on your phone, and then swipe to the left to pull up the level screen.

3. Give Better Vibrations

You’re not limited to the same vibration for everything. Go into the Settings of your phone and then select Sounds, Vibration, and then Create New Vibration to tap out your own buzzing pattern. You can name your creation and then use it as a vibration alert for anything you’d like. For instance, you could have one vibration pattern to signal that you’ve received a text and another for tweets or emails. Once you’ve implemented your own secret code, you won’t need to pull your phone out of your pocket nearly as much.

4. Control Your Camera With Your Headphones

Arms not quite long enough to get the whole family into that selfie? Use your earbuds as a remote shutter button for your iPhone’s camera. Simply launch the camera as normal, set up your shot, and then press the volume-up button to snap a photo.

5. Block Calls From Your Ex

Tired of constant calls from your ex or a persistent telemarketer? Block calls from a specific number by clicking the “i” button beside their most recent call or pulling up their contact card in your phone, and selecting Block This Caller from the bottom of the page.

Once blocked, you will no longer see texts or calls from that person. If you make up later on, you can unblock their number by going to Settings, Phone, and then Blocked, and removing them from your list.

6. Put a Sleep Timer on Your Jams

Like to listen to tunes while you’re going to sleep? You can use the timer on your iPhone to schedule when your music will stop so that it cuts out soon after you fall asleep. Go to the clock feature on your phone and select Timer. Choose how long you’d like music to play as the length of the timer, and then select When Timer Ends from the page. Next, scroll to the bottom of the list of available alarm sounds and then select Stop Playing from the options. Finally, hit Start on the timer, now your tunes will stop playing when the time hits zero.

7. Power Up Faster

Have only a few minutes to charge your phone before heading out on the town? Put it in airplane mode to make it power up twice as fast. Since your phone won’t have to use any juice to search for and connect to a wireless tower or a Wi-Fi network, it can concentrate on getting charged up. (Airplane mode is also a great way to stretch that last 5 percent of battery life.)

8. Show the Time Stamp of Every Text

Struggling to remember exactly when you sent that last text (and if it’s too soon to send another one)? Slide a single text to the left to reveal the time stamp on all of the texts on the page.

9. Go Undercover

Don’t want anyone to see when your significant other suddenly decides to send you a saucy text? You can disable the home screen preview for messages so that any nosy screen-lookers see only “iMessage” rather than details about your scandalous after-dinner plans. Disable preview by going to Settings, Notification Center, and then Messages. In the Messages page, toggle the Show Preview button to the off position.

While you’re poking around, you might also want to toggle off the Send Read Receipts feature. Turning it off means that people who send you iMessages will only be able to tell a message has been delivered, not whether or not you’ve read it. You can get to it by going back to your main Settings page and selecting Messages.

10. Remind Yourself to Buy Toilet Paper

The iPhone will allow you to create a geofence around a particular location, and send you a reminder whenever you pass through its virtual gates. For instance, a fence around your local grocery store can remind you to pick up some TP while you shop, or a fence at the office can be the nudge you need to remember to pass along that project file you keep forgetting. Set up a geofence by going into your phone’s Reminders app, create a reminder, and then tap the “i” beside it. Select “Remind me at a location” from the next page, and then add the address where you’d like to receive a notification and whether you’d like to get it as you’re arriving at the place, or as you’re about to leave.

Originally published by Popular Mechanics

10 Tricks to Appear Smart During Meetings

Like everyone, appearing smart during meetings is my top priority. Sometimes this can be difficult if you start daydreaming about your next vacation, your next nap, or bacon. When this happens, it’s good to have some fallback tricks to fall back on. Here are my ten favorite tricks for quickly appearing smart during meetings.

1. Draw a Venn diagram

Getting up and drawing a Venn diagram is a great way to appear smart. It doesn’t matter if your Venn diagram is wildly inaccurate, in fact, the more inaccurate the better. Even before you’ve put that marker down, your colleagues will begin fighting about what exactly the labels should be and how big the circles should be, etc. At this point, you can slink back to your chair and go back to playing Candy Crush on your phone.

2. Translate percentage metrics into fractions

If someone says “About 25% of all users click on this button,” quickly chime in with, “So about 1 in 4,” and make a note of it. Everyone will nod their head in agreement, secretly impressed and envious of your quick math skills.

3. Encourage everyone to “take a step back”

There comes a point in most meetings where everyone is chiming in, except you. Opinions and data and milestones are being thrown around and you don’t know your CTA from your OTA. This is a great point to go, “Guys, guys, guys, can we take a step back here?” Everyone will turn their heads toward you, amazed at your ability to silence the fray. Follow it up with a quick, “What problem are we really trying to solve?” and, boom! You’ve bought yourself another hour of looking smart.

4. Nod continuously while pretending to take notes

Always bring a notepad with you. Your rejection of technology will be revered. Take notes by simply writing down one word from every sentence that you hear. Nod continuously while doing so. If someone asks you if you’re taking notes, quickly say that these are your own personal notes and that someone else should really be keeping a record of the meeting. Bravo compadre. You’ve saved your ass, and you’ve gotten out of doing any extra work. Or any work at all, if you’re truly succeeding.

5. Repeat the last thing the engineer said, but very very slowly

Make a mental note of the engineer in the room. Remember his name. He’ll be quiet throughout most of the meeting, but when his moment comes everything out of his mouth will spring from a place of unknowable brilliance. After he utters these divine words, chime in with, “Let me just repeat that,” and repeat exactly what he just said, but very, very slowly. Now, his brilliance has been transferred to you. People will look back on the meeting and mistakenly attribute the intelligent statement to you.

6. Ask “Will this scale?” no matter what it is

It’s important to find out if things will scale no matter what it is you’re discussing. No one even really knows what that means, but it’s a good catch-all question that generally applies and drives engineers nuts.

7. Pace around the room

Whenever someone gets up from the table and walks around, don’t you immediately respect them? I know I do. It takes a lot of guts but once you do it, you immediately appear smart. Fold your arms. Walk around. Go to the corner and lean against the wall. Take a deep, contemplative sigh. Trust me, everyone will be shitting their pants wondering what you’re thinking. If only they knew (bacon).

8. Ask the presenter to go back a slide

“Sorry, could you go back a slide?” They’re the seven words no presenter wants to hear. It doesn’t matter where in the presentation you shout this out, it’ll immediately make you look like you’re paying closer attention than everyone else is, because clearly they missed the thing that you’re about to brilliantly point out. Don’t have anything to point out? Just say something like, “I’m not sure what these numbers mean,” and sit back. You’ve bought yourself almost an entire meeting of appearing smart.

9. Step out for a phone call

You’re probably afraid to step out of the room because you fear people will think you aren’t making the meeting a priority. Interestingly, however, if you step out of a meeting for an “important” phone call, they’ll all realize just how busy and important you are. They’ll say, “Wow, this meeting is important, so if he has something even more important than this, well, we better not bother him.”

10. Make fun of yourself

If someone asks what you think, and you honestly didn’t hear a single word anyone said for the last hour, just say, “I honestly didn’t hear a single word anyone said for the last hour.” People love self-deprecating humor. Say things like, “Maybe we can just use the lawyers from my divorce,” or “God I wish I was dead.” They’ll laugh, value your honesty, consider contacting H.R., but most importantly, think you’re the smartest looking person in the room.

– Sarah Cooper (Author)

The Inspirations Behind 20 of the Most Well-Known Luxury Brand Logos • Highsnobiety

http://www.highsnobiety.com/2014/04/03/the-inspirations-behind-20-of-the-most-well-known-logos-in-high-fashion/

Follow

Get every new post delivered to your Inbox.

Join 2,059 other followers