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You Should Know

Posted by Anonymous Friday, 13 September 2013 0 comments
Knowledge is Power
Self-reliance is a vital key to living a healthy, productive life.  To be self-reliant one must master a basic set of skills, more or less making them a jack of all trades.  Contrary to what you may have learned in school, a jack of all trades is far more equipped to deal with life than a specialized master of only one.
While not totally comprehensive, here is a list of 50 things everyone should know how to do.
1.  Build a Fire – Fire produces heat and light, two basic necessities for living.  At some point in your life this knowledge may be vital.
2.  Operate a Computer – Fundamental computer knowledge is essential these days.  Please, help those in need.
3.  Use Google Effectively – Google knows everything.  If you’re having trouble finding something with Google, it’s you that needs help.
4.  Perform CPR and the Heimlich Maneuver – Someday it may be your wife, husband, son or daughter that needs help.
5.  Drive a Manual Transmission Vehicle – There will come a time when you’ll be stuck without this knowledge.
6.  Do Basic Cooking – If you can’t cook your own steak and eggs, you probably aren’t going to make it.
7.  Tell a Story that Captivates People’s Attention – If you can’t captivate their attention, you should probably just save your breath.
8.  Win or Avoid a Fistfight – Either way, you win.
9.  Deliver Bad News – Somebody has got to do it.  Unfortunately, someday that person will be you.
10.  Change a Tire – Because tires have air in them, and things with air in them eventually pop.
11.  Handle a Job Interview – I promise, sweating yourself into a nervous panic won’t land you the job.
12.  Manage Time – Not doing so is called wasting time, which is okay sometimes, but not all the time.
13.  Speed Read – Sometimes you just need the basic gist, and you needed it 5 minutes ago. 
14.  Remember Names – Do you like when someone tries to get your attention by screaming “hey you”?
15.  Relocate Living Spaces – Relocating is always a little tougher than you originally imagined.
16.  Travel Light – Bring only the necessities.  It’s the cheaper, easier, smarter thing to do.
17.  Handle the Police – Because jail isn’t fun… and neither is Bubba.
18.  Give Driving Directions – Nobody likes driving around in circles.  Get this one right the first time.
19.  Perform Basic First Aid – You don’t have to be a doctor, or genius, to properly dress a wound.
20.  Swim – 71% of the Earth’s surface is covered by water.  Learning to swim might be a good idea. 
21.  Parallel Park – Parallel parking is a requirement on most standard driver’s license driving tests, yet so many people have no clue how to do it.  How could this be?
22.  Recognize Personal Alcohol Limits – Otherwise you may wind up likethis charming fellow.
23.  Select Good Produce – Rotten fruits and vegetables can be an evil tease and an awful surprise.
24.  Handle a Hammer, Axe or Handsaw – Carpenters are not the only ones who need tools.  Everyone should have a basic understanding of basic hand tools.
25.  Make a Simple Budget – Being in debt is not fun.  A simple budget is the key.
26.  Speak at Least Two Common Languages – Only about 25% of the world’s population speaks English.  It would be nice if you could communicate with at least some of the remaining 75%.
27.  Do Push-Ups and Sit-Ups Properly – Improper push-ups and sit-ups do nothing but hurt your body and waste your time.
28.  Give a Compliment – It’s one of the greatest gifts you can give someone, and it’s free.
29.  Negotiate – The better deal is only a question or two away.
30.  Listen Carefully to Others – The more you listen and the less you talk, the more you will learn and the less you will miss.
31.  Recite Basic Geography – If you don’t know where anything is outside of your own little bubble, most people will assume (and they are probably correct) that you don’t know too much at all.
32.  Paint a Room – The true cost of painting is 90% labor.  For simple painting jobs it makes no sense to pay someone 9 times what it would cost you to do it yourself.
33.  Make a Short, Informative Public Speech – At the next company meeting if your boss asks you to explain what you’ve been working on over the last month, a short, clear, informative response is surely your best bet.  “Duhhh…” will not cut it.
34.  Smile for the Camera – People that absolutely refuse to smile for the camera suck!
35.  Flirt Without Looking Ridiculous – There is a fine line between successful flirting and utter disaster.  If you try too hard, you lose.  If you don’t try hard enough, you lose.
36. Take Useful Notes – Because useless notes are useless, and not taking notes is a recipe for failure.
37.  Be a Respectful House Guest – Otherwise you will be staying in a lot of hotels over the years.
38.  Make a Good First Impression – Aristotle once said, “well begun is half done.”
39.  Navigate with a Map and Compass – What happens when the GPS craps out and you’re in the middle of nowhere?
40.  Sew a Button onto Clothing – It sure is cheaper than buying a new shirt.
41.  Hook Up a Basic Home Theater System – This isn’t rocket science.  Paying someone to do this shows sheer laziness.
42.  Type – Learning to type could save you days worth of time over the course of your lifetime.
43.  Protect Personal Identity Information – Personal identity theft is not fun unless you are the thief.  Don’t be careless.
44.  Implement Basic Computer Security Best Practices – You don’t have to be a computer science major to understand the fundamentals of creating complex passwords and using firewalls.  Doing so will surely save you a lot of grief someday.
45.  Detect a Lie – People will lie to you.  It’s a sad fact of life.
46.  End a Date Politely Without Making Promises – There is no excuse for making promises you do not intend to keep.  There is also no reason why you should have to make a decision on the spot about someone you hardly know.
47.  Remove a Stain – Once again, it’s far cheaper than buying a new one.
48.  Keep a Clean House – A clean house is the foundation for a clean, organized lifestyle.
49.  Hold a Baby – Trust me, injuring a baby is not what you want to do.
50.  Jump Start a Car – It sure beats walking or paying for a tow truck.

6 Things Happy People Never Do

Posted by Anonymous Thursday, 12 September 2013 0 comments

6 Things Happy People Never Do


6 Things Happy People Never Do

Happiness is not something you postpone for the future;it is something you design into the present.

1.  Mind other people’s business.

Forget about what others are doing.  Stop looking at where they are and what they have.  Nobody is doing better than you because nobody can do better than you.  YOU are walking your own path.  Sometimes the reason we struggle with insecurity is because we compare our behind-the-scenes circumstances with everyone else’s public highlight reel.  We listen to the noise of the world, instead of ourselves.  So stop the comparisons!  Ignore the distractions.  Listen to your own inner voice.  Mind your own business.
Keep your best wishes and your biggest goals close to your heart and dedicate time to them every day.  Don’t be scared to walk alone, and don’t be scared to enjoy it.  Don’t let anyone’s ignorance, drama, or negativity stop you from being the best you can be.  Keep doing what you know in your heart is right, for YOU.  Because when you are focused on meaningful work and at peace within yourself, almost nothing can shake you.  (Angel and I discuss this in more detail in the “Passion and Growth” chapter of 1,000 Little Things Happy, Successful People Do Differently.)

2.  Seek validation of self-worth from others.

When you are content to simply be yourself, without comparing and competing to impress others, everyone worthwhile will respect you.  And even more importantly, you will respect yourself.
How are you letting others define you?  What would you do differently if youknew nobody would judge you?
Truth be told, no one has the right to judge you.  People may have heard your stories, and they may think they know you, but they can’t feel what you are going through; they aren’t living YOUR life.  So forget what they think and say about you.  Focus on how you feel about yourself, and keep walking the path that feels best under your feet.
Those who accept you are your friends.  Those who don’t are your teachers.  If someone calls you something and it’s true, it’s not your problem because it’s true.  If someone calls you something and it’s not true, it’s not your problem because it’s not true.  Either way, whatever they call you is not your problem.  What other people call you is their problem…
What you call yourself, and who you decide to become, is your problem.

3.  Rely on other people and external events for happiness.

Unhappiness lies in that gap between what we have now and what we think we need.  But the truth is, we don’t need to acquire anything more to be content with what we already have.  We don’t need anyone else’s permission to be happy.  Your life is magnificent not because someone says it is, or because you have acquired something new, but because you choose to see it as such.  Don’t let your happiness be held hostage.  It is always yours to choose, to live and experience.
As soon as you stop making everyone and everything else responsible for your happiness, the happier you’ll be.  If you’re unhappy now, it’s not someone else’s fault.  Take full responsibility for your own unhappiness, and you will instantly gain the ability to be happier.  Stop seeking in vain to arrange conditions that will make you happy.  Simply choose to appreciate the greatness that is yours in this moment, and the right conditions will start to line up around the contentment you seek.
The greater part of your happiness or unhappiness depends upon your outlook, and not upon our situation.  Even if things aren’t perfect right now, think of all the beauty still left around you.  A good reason to smile is always one thought away; choose to tap into it any time you like.  (Read The Gifts of Imperfection.)

4.  Hold on to resentment.

Let today be the day you stop being haunted by the ghosts from your past.  What happened in the past is just one chapter in your story; don’t close the book, just turn the page.
We’ve all been hurt by our own decisions and by others, and while the pain of these experiences is normal, sometimes it lingers for too long.  Feelings of resentment urge us to relive the same pain over and over, and we have a hard time letting go.
Forgiveness is the remedy.  It allows you to focus on the future without combating the past.  To understand the infinite potential of everything going forward is to forgive everything already behind you.  Without forgiveness, wounds can never be healed and personal growth can never be achieved.  It doesn’t mean you’re erasing the past, or forgetting what happened.  It means you’re letting go of the resentment and pain, and instead choosing to learn from the incident and move on with your life.

5.  Spend prolonged periods of time in negative environments.

You can’t make positive choices for the rest of your life without an environment that makes those choices easy, natural, and enjoyable.  So protect your spirit and potential from contamination by limiting your time with negative people and the environments they inhabit.
When other people invite you to act like victims, when they whine and moan about the unfairness of life, for example, and ask you to agree, to offer condolences, and to participate in their grievances, WALK AWAY.  When you join in that game of negativity you always lose.
Even when you’re alone, create a positive mental space for yourself.  Make it a point to give up all the thoughts that make you feel bad, or even just a few of them that have been troubling you, and see how doing that changes your life.  You don’t need negative thoughts.  They are all lies.  They solve nothing.  All they have ever given you is a false self that suffers for no reason.  (ReadBuddha’s Brain.)

6.  Resist the truth.

It is a certain deathtrap when we spend our lives learning how to lie, because eventually these lies grow so strong in our minds that we become bad at seeing, telling and living our own truth.  Lives come apart so easily when they have been held together with lies.  If you resist the truth, you will live a lie every day as the truth haunts your thoughts every night.  You simply can’t get away from your truth by moving dishonestly from one place to the next.
So don’t bend; don’t water it down; don’t try to hide the truth with deception; don’t edit your own soul according to the fashion of what’s popular.  It is better to offer no explanation or excuse than a false one.  It takes courage and strength to admit the truth, but it is the only way to truly live.  Accept what is, embrace it fully, and live for the possibilities that lie ahead.

Your turn…

What would you add to the list?  What’s something you should NOT do if you want to be happy?  Leave a comment below and share your thoughts. 

Simple Ways to Lose Belly Fat ~ TOP AT WORLD

Posted by Anonymous Thursday, 5 September 2013 0 comments

Are There Foods to Help You Lose Belly Fat?

Posted by Anonymous 0 comments
Vegetables


Unfortunately, there are no magic foods for losing belly fat. However, consuming a nutrient-dense diet with the appropriate amount of calories can help you lose fat and reach your ideal bodyweight. Furthermore, certain foods and nutrients help aid digestion, prevent bloating and can lower triglycerides in your body.
Here is a list of foods that regulate digestion and serve as great sources of fiber, protein, and omega-3 fats.

1. Oats

A fiber-rich diet may help reduce bodyfat. Research shows that eating 10 grams of fiber per day helps reduce the buildup of visceral fat over time. Having oatmeal with an added protein for breakfastkeeps you feeling fuller longer, which can prevent you from making poor food decisions, such as snacking on junk food, through the rest of the day.

2. Almonds

Almonds and other nuts high in omega-3 fats help lower cholesterol and triglycerides in the body. These healthy fats also keep you full, and they serve as a great snack option between meals. Be careful with salted nuts, as excess sodium can cause water retention.

3. Berries

Strawberries, raspberries and blueberries are excellent fruits to enjoy. They're loaded with antioxidants and fiber that help keep you feeling fuller longer. Also, they help satisfy sweet cravings to prevent you from overindulging in sugary junk foods.

4. Olive Oil

Cooking with olive oil as opposed to butter or fat will save you calories and swap "good" omega-3 fats for "bad" saturated fats.

5. Eggs

This lean protein food is a great source of B12, which helps your body metabolize fat. Choosing eggsfor breakfast gives you a head start on meeting your daily protein needs. The breakfast favorite is a good alternative to bagels, cereals and muffins, which won't keep you as full.

6. Beans

Beans are great because they have a mixture of carbohydrates and protein. Choosing beans for your starch side at dinner is an excellent way to meet your daily fiber goals and get an added punch of protein from your carbohydrate portion of the meal.

7. Leafy Greens

Dark green vegetables like kale, spinach, and collard greens are low in calories and loaded with vitamins and minerals. Their high-fiber content helps you feel full following the meal. Eating a salad with your meal can help you control your portions of other food items.

8. Yogurt

Probiotic-rich yogurt can help aid digestion and prevent bloating. Choosing yogurt for part of your meals or snacks enables your GI tract to get adequate amounts of good bacteria to regulate your digestive system.

Simple Ways to Lose Belly Fat

Posted by Anonymous 0 comments
Lose Weight


You can do Crunches, Side Bends, Russian Twists and other abdominal exercises all you want and still not lose belly fat. Why? Because you've fallen prey to the myth called "spot reducing."
"Spot reducing" is the mistaken notion that you can perform an exercise specifically targeting one muscle group, such as the abs, and reduce body fat in that area. Target exercises can strengthen a muscle, and they may offer additional tone, but they will not eliminate fat in that specific spot. In actuality, fat burns off in reverse order from how it went on. So, if your stomach was the first  area that gained extra fat, it will be the last place to lose it.
Banish the myth and use the following guidelines to achieve a slimmer waistline and reduce your body fat. The result will be improved sports performance, appearance, confidence and overall health.

Strength Training

Perform a full-body strength training workout three times a week on non-consecutive days. Strength training burns calories while you're working out, but your body continues to use up fuel even after the session. Plus, as you build muscle mass, your body will use more calories throughout the day, burning even more fat.
In your strength training sessions, focus on multi-joint exercises, like Deadlifts, Squats, Lunges, Push-Ups, Inverted Rows and Pull-Ups. Incorporate bouts of high-intensity interval training at the end of your workouts. Try a Tabata routine by sprinting, or performing any other intense exercise, for 20 seconds, resting for 10 seconds, and repeating eight times.

Use Combos

During strength training sessions, perform three multi-joint exercises in succession to rev up your heart rate and metabolism. A good example: Squat, Overhead Press and Upright Row. Do not rest between exercises, but take a minute or two between sets. Perform five sets of each combo. Try to perform two to four combos each workout.
Build Endurance
After performing an upper-body exercise, immediately perform Sprints, Mountain Climbers or Burpees. This will increase your heart rate and metabolism, thus burning fat. Try this sequence:
  • 10 Push-Ups
  • Rest 10 seconds
  • Sprint 40 yards
  • Rest 10 seconds
  • 10 Pull-Ups
  • Rest 10 seconds
  • 10 Burpees
  • Rest 10 seconds
  • 10 Bench Dips
  • 45 seconds of Mountain Climbers

Contract Abs

Contract your abs several times a day while standing or sitting. This keeps the muscles engaged and improves posture, making it appear that you have less belly fat. Contract your abs for five seconds. Relax and repeat 10 times.

Meal Frequency

Eat a small meal every two to three hours, five or six meals per day. This regulates your blood sugar, keeps your metabolism active and limits overeating, since you won't feel as hungry as you would with longer intervals between meals. Frequent small meals enable the body to use all your nutrients as fuel, rather than storing them for later.

Sleep

Sleep between eight and nine hours per night to promote the distribution of human growth hormone (HGH). This fat-burning hormone increases the effectiveness of your workouts and is essential for building muscle. In fact, studies show that sleeping for only five to seven hours contributes to belly fat, impedes workout recovery and can lead to muscle breakdown.
Photo:  healthyoates.com
Jim Carpentier is a certified strength and conditioning specialist, a New Jersey-licensed massage therapist and a health/fitness writer. He currently serves as associate health and wellness director at the Greater Morristown YMCA in Cedar Knolls, N.J.

3 Things You Must Do Before Trying Minimalist Running Shoes

Posted by Anonymous 0 comments
Minimalist running shoes


3 Things You Must Do Before Trying Minimalist Running Shoes


Many avid and recreational runners alike have shifted their preferred footwear from standard running shoes to minimalist shoes. Although minimalist shoes can provide benefits, without the proper transition, they can lead to injury rather than a more efficient running form.
The belief that a running shoe should not dictate how your foot contacts the ground is what sparked the minimalist revolution. However, footwear alone does not make a good runner, and not everyone is prepared to trade the padding of traditional shoes for the thin sole of minimalist shoes. Running barefoot or with minimalist shoes can be problematic if you are not properly prepared. Every runner should observe the following steps before making the transition.

Assess Your Running Form

The importance of proper biomechanics is accepted in sports such as baseball and golf, but has been significantly neglected in running. To ensure that you run with proper form and are ready to make the minimalist transition, have your running form analyzed by a trained professional. Many professional gait analyses come with a video breakdown, with cues to reduce ground contact time and improve efficiency. With the proper coaching, runners can boost their efficiency and reduce their risk of injury. Learn four quick fixes you can make to your running form.

Strengthen Your Feet

Due to the predominance of heavy heel contact among runners, shoe manufacturers have designed their running shoes to protect runners with additional cushioning in the heel. Companies have also added extra support to help control and prevent pronation (inward rolling of the foot, which distributes the force of impact between the foot and the ground). Unfortunately, these modifications exacerbate the problem while simultaneously creating other issues. By stabilizing the foot with extra support, cushioned shoes transfer excessive stress to other, unprotected regions of the body. The foot can actually become weaker because of all the stability provided by the shoe.
Those making the shift to a minimalist shoe must first strengthen their feet. Simply walking around barefoot can help. Runners can also ease the transition by performing strength training in their bare feet. Wearing minimalist footwear, or going barefoot whenever possible throughout the day, can help to retrain the foot to move properly rather than relying on cushioned running shoes.

Progress Slowly

When transitioning to a minimalist running shoe, it's important to make the change slowly. Doing too much too soon can create problems and lead to injuries. For some, the switch can take up to a year.
To make the transition as easy as possible, work in stages. Rather than dropping from a traditional running shoe with a 12mm raised heel all the way down to a zero drop shoe, find a mid-ground model to experiment with first. Switching to a 4-6mm heel will give you a chance to adapt to the minimalist environment without placing unnecessary stress on your body. Wear minimalist shoes while walking to strengthen your feet before going for your first run.
Minimalist running shoes can be beneficial. By providing less support, they can help improve your running form and strengthen your feet. But the transition to minimalist shoes should never be abrupt. To reduce the risk of injury, follow the above steps.

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