Sleep Hygiene – How to Sleep Better!


we explain how you can get a better night’s sleep again this is Simon Simon has trouble sleeping at night he can’t get any shut-eye so in the daytime he can hardly focus and is constantly tired which puts him in a lousy mood he wonders how he can get rid of his problem what controls sleep anyway it’s not just based on outside factors like lighten darkness if it were we wouldn’t have jetlag in fact it’s mainly controlled by our internal biological clock the body’s rhythm which governs sleep as well as the activities of our organs the brain coordinates this by sending various signaling molecules or hormones including the body’s built-in sleeping pill melatonin when the body has gotten used to a rhythm the release of the hormone is well adapted and sleep is under control when this rhythm is disrupted that can cause a sleep disorder then the body needs clear signals in order to re-enter a regular sleep-wake rhythm so Simon doesn’t just doze off at night on the couch anymore when it’s time to sleep he goes straight to bed now he can watch his favorite TV show again without getting tired because his body knows it’s only time for melatonin when Simon is in bed following a bedtime ritual helps his body prepare for sleep however Simon doesn’t watch TV in his bedroom anymore and from now on always eats breakfast in the kitchen working or doing other things in bed is off-limits only when his girlfriend Simone visits and he make an exception now Simon refrains from consuming alcohol caffeine and heavy meals because they worsen the quality of sleep instead he makes sure to exercise that way Simon is tired by nighttime now that Simon always wakes up at the same time each morning he also gets sleepy at the same time every evening since he knows that he shouldn’t throw off the melatonin Simon goes to sleep as soon as he’s tired if Simon wakes up at night he doesn’t watch the clock but just lies there relaxed after all the sleep cycle also includes built-in phases of wakefulness one sleep phase lasts one and a half hours so it’s recommended to sleep six seven and a half or nine hours that’s why Simon gets up as soon as the alarm goes off no pressing that snooze button now Simon knows everything he needs to for his internal clock to tick perfectly he starts the day in a good mood goes to work focused and has his sleep under control

Biology

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4 Tips For Achieving Work-Life Balance | Money | TIME


instead of trying for a work-life balance everyone always discusses it like it should be compartmentalized to me I think work-life balance is what you make of it it’s not as strict as work nine-to-five have your family in the evenings if you really want something you want to start a business you can balance it and you know go back and forth throughout the day and still be able to pay attention to both things the biggest thing is that you have to ask for help when you need it for the longest time I insisted that I clean my house say I wanted to be like the good mom and have everything clean and until I realized that I could hire someone and I could make double the amount I paid her to help me clean my house in the time she was cleaning it and so I think learning to be smart about your decisions outsource when you need it I think is the best thing that any parent can do is trying to balance their work and their life if a parent is at work and they want more flexibility or they feel like they aren’t seeing their families they really need to seek out the jobs that will allow for that flexibility you see them all the time and different newspapers and different reports online of companies that are known for their work-life balance so you have to be bold enough to ask I think there’s always been this stigma that if you’re a working parent you ask for time off or you ask to get off early that you’re seen as a lesser worker but really when it comes to a workplace environment as long as you’re superior and your boss is happy with what you’re doing they know you’re working hard and it is really better what anybody else thinks as long as the people above you who are responsible for your job think that you’re doing a great job

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HEALTHY AT WORK (Keeping fit at a desk job)

Did you know that work can be detrimental to your health and that sitting is the new smoking? It is critical that you start off with great new habits right from the start Be sure to stay tuned to the end of this video for my bonus tip on how to stop unhealthy snacking once and for all If you’re new to my channel, welcome. Don’t forget to subscribe and hit that bell so you can be notified of my new videos. Hi, I’m Adriana Girdler, president of CornerStone Dynamics and a productivity expert I’m going to share tips with you on how to stay on your feet, eat well, and really stay healthy so that you can be the best at your job Should I go like this? Ooh Drink like your life depends on it, because it does! Sorry, I was afraid it was going to dribble.

That being said, no seriously, it is dribbling drinking water is actually really important because if you drink at least 1 litre a day and you have one of these bottles with you, there’s a couple benefits, you’re going to flush away toxins, you’re going to get up and go to the washroom which by the way is good from a getting up out of your desk perspective and walking around, it is critical so drink more water because your life does depend on it.

Comment below MORE WATER if you plan on drinking more water today. Stretch it out! You do not have to be in workout clothes (oops!) in order to get a workout! You don’t. It is so important to schedule in some stretching time. And what a great way to do it when you’re actually going to the bathroom after all the waters you’ve taken to actually just stretch out your legs, it will make a difference for sure. No slouching. Has your mother ever told you not to slouch? There’s a really good reason for this. How we sit at our desk has a big impact on our health. When I used to work for an organization a long, long time ago before I started my company CornerStone Dynamics, I actually had some major problems like carpel tunnel syndrome, things of that nature just from doing repetitive tasks. It’s really important that the way you sit at your desk, the way you look at your computer screen, the way things are positioned, really has an impact on how our bodies align and ultimately how we feel and the last thing you want is to be in pain because of work.

Really, not a good thing. So what are some things that you can do? Think of the position of your chair your arms should be nice at a 90 degree when you’re typing, you may need to lift your monitor up high so that your monitor is at your eye height. All of this fantastic stuff. If you have an ergonomics person at work, go see them and have them do an assessment on your desk. If you don’t have an ergonomics person, you can go online because there’s lots of good tips that you can pull out to see how your work station is Eat in! I know it can be really tempting to eat out all the time and particularly when we’re in a rush we just head out the door, head to our office and go, oh my goodness, what about my lunch? But if you can plan and pack your lunch, there’s really good reasons for this One, it’s going to ensure that what you’re putting in your body is right so you can actually plan ahead Two, it’s going to save some money, now that’s pretty cool.

Adriana Girdler

And three, it’s just going to ensure that you overall are taking care of yourself because you are planning ahead, you are thinking, and that’s part of the big key factor of being healthy at work, it’s really thinking ahead. Plus, it’s efficient. Take a hike! No, I don’t mean that kind of hike where I’m telling you off because I’m not! Nor am I saying literally to take a hike, because guess what? You’re at work. But I want you to think a little bit differently, and that is I want you to move, I want you to move. So instead of taking the elevator, think of taking the stairs. Get the blood flowing, get some circulation, so any opportunity you have to move, when you’re going from a destination A to a destination B, do it. Get some ‘ohms.’ What I mean is meditate. And no, you don’t have to say ‘ohm’. You can if you want Now this is really important because I talk about mindfulness and meditation, in fact you can check out other videos I have on how to meditate, but really centering yourself while at work helps destress.

And when I used to work at an organization, I actually did it, I got people together at lunch time and we actually had a meditation circle which was really cool and I promise you it made a huge difference we actually had more energy in the afternoon and we didn’t need the coffee breaks because we were grounded and centred and ultimately, de-stressed. That is something I do highly recommend. Go see your friend GYM! No I don’t mean the actual J-I-M, I mean the actual gym, G-Y-M. Working out and getting into a routine is really important. If you have a gym at work, how lucky are you, take advantage of it. If you don’t, find a gym near your work so you can work out either in the morning, lunch or even afterwards. But getting up and moving and being healthy by going to the gym is critical Try to do at least 1-3 times per week, minimum 30 minutes. And it doesn’t even have to be real physical cardio activity or weights, you could even put yoga in there as well but mix it up it’s not just what we do at work it’s what we do outside of work that is equally important.

Bonus tip! The snack stash. That doesn’t sound too healthy, does it? And we’re talking about being healthy at work. We have a lot of temptation around us in the vending machines at work, now, this is where discipline comes in and this is where you really have to think a little bit differently and come prepared. Come prepared by having at your desk really healthy foods like oranges and vegetables, and if you can throw in some dried nuts and dried fruits, things that won’t go bad, actually make a big difference because it will give you choice, instead of going for temptation you have something else to actually reach for when we are hungry mid-afternoon We spend over 60% of our waking time at work during the week so it is really important that we remain healthy, not just on our personal time, but on our work time. Share with me some of the healthy things you do at work. Please subscribe to my channel give it a thumbs up and share it with your family, friends and colleagues.

Until the next video, see ya later!.

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Tips to Stay Healthy at Home During COVID-19

Tips to Stay Healthy at Home During COVID-19
...

Talking About Weight Loss: Why Workout Is Essential Establishing a weight loss plan Why Workout Is Essential Are you interested in dropping weight? You may be in the process of establishing a weight loss plan for yourself if you are. For lots of people, a weight reduction strategy is a guide that they can follow and one that might help to give them motivation. If this is your very first time establishing a weight loss plan for yourself, it is necessary that you put a focus on workout, as the workout is a necessary element of weight loss.

It is great to hear that exercise is an essential part of a weight-loss strategy, you might be wondering exactly why that is. For your body to slim down, you must see a decrease in your calorie consumption. The number of calories that you require to lower, in order to slim down, will all depend on your existing weight and your enthusiastic weight loss goal. Unfortunately, this is where numerous people instantly presume that they can’t eat three meals a day and numerous really simply stop eating. This is not just hazardous to your health, however establishing a weight loss plan, can be fatal.

Instead of minimizing your calorie intake by entirely restricting the number of foods that you consume, you can use exercise to your benefit. By working out, you burn off calories. These are calories in which your body can utilize to help you drop weight. If you have a particular weight-loss objective, like one that includes losing a minimum of twenty pounds, you may wish to concentrate on fun exercises or workouts, but also ones that burn the most calories. Including exercise while e̲s̲t̲a̲b̲l̲i̲s̲h̲i̲n̲g̲ ̲a̲ ̲w̲e̲i̲g̲h̲t̲ ̲l̲o̲s̲s̲ ̲p̲l̲a̲n̲ strategy is a natural and healthy way to drop weight.

Since it is crucial to include work out into your weight loss strategy, you may be questioning how you can go about doing so. Workout devices can consist of items such as exercise balls, weights, a treadmill, a stair climber, and so forth.

You must be able to find a number of exercise equipment pieces, consisting of training workout DVDs, for affordable costs, you may be looking to restrict your weight loss strategy financial investments. It is likewise essential to point out that many fitness clubs and gyms are open accommodating hours, typically making it simple to exercise prior to work, after work, or even during a lunch break of yours.

Regardless of the truth that workout is frequently associated with exercise devices, like a treadmill, that is not all that workout is about. Exercise can likewise involve something easy like opting for a walk or taking the stairs instead of the elevator at work. If you would choose to exercise, for free, in your extra time, you might want to think about finding an exercise pal. This is an individual who can exercise with you, even if it simply involves walking your local shopping mall. Not only can you make a brand-new friend or enhance your relationship with among your current friends, having a workout friend or workout partner typically indicates that you are most likely to stick to your weight loss plan and accomplish your weight reduction objectives.

As detailed above, it is exceptionally important that you incorporate a workout into your weight loss strategy, particularly if you are serious about losing weight and dream to do so in a healthy matter. With several ways to go about including exercise into your weight-loss plan, there really isn’t any excuse for not doing so.

COVID-19If this is your very first time establishing a weight loss plan for yourself, it is essential that you place a focus on exercise, as the workout is a crucial part of weight loss.

Including exercise in your weight loss strategy is a natural and healthy method to lose establishing a weight loss plan.

Exercise devices can include products such as exercise balls, weights, a treadmill, a stair climber, and so forth. Despite the truth that workout is frequently associated with exercise devices, like a treadmill, that is not all that exercise is about. Not just can you make a brand-new pal or reinforce your relationship with one of your existing good friends, having a workout buddy or exercise partners often indicates that you are more most likely to stick with your weight loss plan and accomplish establishing a weight loss plan.

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Qi Gong Energy Ball Training for Beginners

In this lesson, I’m gon na teach you how tocreate the energy ball. It’S also called thelucky exercise, which basically means pullingenergy like elastic band or extending energyimagine. You have putty in your hand and you’reyou’re pulling the putty okay, so this incorporatesall that we’ve learned so far. The breathingtechnique, as well as the spine alignment, andthe posture and now we’re gon na, add some handmovement. So all I’m doing is just doing this. Okay. So I’m what I’m doing, let me explain: soremember we did the breathe in and then breatheout so we’re gon na use a prenatal, breathing we’regonna expand our stomach as you breathe in but atthe same time. We’Re gon na open up our hands. Soyou expand your stomach open. Your hands and thenas you move your hands back together, we’re gonnacontract our stomach, okay and then we’re gonnaimagine that there’s an energy ball in betweenyour palms. And if you do this at home for fora few times, if you’re sensitive, you should beable to feel some kind of tingling between thepalms your hands, all your fingers, some people maydescribe it as a numbness electrical sensationssome, may feel heat or pressure coolness. Okay, sowhat you’re feeling is what people may call Chiso as you do this as they come together. You shouldfeel some kind of magnetic energy sensation if youdon’t believe in Chi, it’s okay, it’s just allyour head. Just imagine just imagine, use yourimagination. So just imagine as you’re opening upthat the ball is elastic and your hands are stuckto it and you’re pulling this elastic ball biggerand bigger, so you can feel two forces happeningin the same time as you’re opening up the ballis trying to pull your hands together and thenas. You’Re moving them in together, you feel theball pushing back because it’s a rubber balland. It’S got buoyancy. It’S got elastic okay, soexpanding pulling holding that chi-chi taffyyou can imagine this Chi taffy and you’re foldingthat and then, when your is contracting same thingyou’re, squeezing this energy ball. Okay, yourhands need to be relaxed, so never completelyopen your hands and never completely close yourhands. So what I’m doing is as I’m expanding myhands. If you can see my opening slightly sothis is neutral as I’m expanding. My handsare opening slightly as I’m contracting myhands are going back to slightly contractedbut, never closed slightly contracted okay, soso, slightly open their hands slightly contractthe hands, never completely closed slightlyopen the hands slightly contract the hands, and you should be doing this at the sternum levelso. You don’t do it so high. It’S gon na make yourshoulders tired. We do it too low. You might notget the energy flowing so around your sternum. Okay. Now we’re gon na combine thebreath, so we’re going to breathein expanding expanding expandingbreathe out contracting nice andslow contracting contracting contractingokay. While you’re here kind of feel thatball feel the elasticity feel the magnetismfeel that and then expand again and contract, you got to do this slow, you got ta use yourimagination, otherwise you don’t feel youdon’t feel that much another thing that’sgoing to be helpful is imagine that you’reunderwater And you want to move as little aspossible as not to disturb the water you don’twant to make any ripples in the water, so justimagine, you’re underwater and you want to movewithout disturbing the water, make us little waterdisturbing or water noise as possible, while doingthis movement – and you Know, what’s even better isactually go into a pool, stand like this and doit and do exactly that? Try not to disturb thewater. I try to remain as straight as possible. Okay, whenever you contract move the ballround, so you can feel it feel the energymove it around. Okay, now I wanted you toadd one more thing. I wanted to add how so I’m doing it’s just how inLA, when I’m compressing, I’m how and then open – and I say la okay and that mayhelp, you feel more vibration throughout yourwhole body, because your voice is creating avibration. That will kind of loosen up. Yourwhole body activate the chi, you may feelyour hands getting even more tingly one moremagnetic more heats your hands. So if youdo this usually about five minutes intodoing, this you’ll feel your hands. Gettingpretty hot, okay, I’ll show you from the side. Okay, so you might notice that my body kindof rises a little bit as I’m spanning andit’s kind of going towards the front off myfeet my balance and as I’m coming back I’mkind of sitting back more my balance, ismore towards the heel, or maybe the otherway. Let’S say how can I go back and thenup? Some people might do this, they kind ofgo back and then up when they contract butin a very subtle way so breathe in me down. So don’t watch what I’m doing and purposely gorocking back and forth like that? That’S not whatyou want to do it’s something that just happensas you are breathing and expanding and compressing. So the purpose of this is to start to feelthe energy feel the cheap, most people findthat. It’S easiest to feel Chi in your handsbecause. We use our hands all the time, andthey’re very sensitive, and it’s where a lot ofpeople admit their Chi is through their fingersinto. Their hands, we’re actually scientificallyproven to be photosensitive with our hands. Sowe can feel photons light energy and we can alsoproject light energy with our hands. It with ourfingers there’s been a scientific research, donewith photoelectric, photon, electric cameras, thatmeasure, not heat, but measure photon, emissionslike, light emissions and they were able to findthat the most strongest photo emissions. Fromchi go masters come from. We call this swordhand position, okay, so what you’re feelingis? Actually, photon emissions from your handscombined with many other things like heat, a lotof flow electricity right, so this exercise helpsyou to start feeling the Chi in your hands. Andthe purpose is to eventually be able to feelthat it’s about your arms, your torso, your yourbody or your hips. Your legs and your feet, yourface and and also most importantly, internallyinside your body and throughout your acupuncturepoints. So in the next lesson, I’m going to sharewith you another progression of this exercise. You

energy ball

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Viral Marketing

author

Okay, we’ve got these steps, but how do we apply them yeah? How do we put them into work? It’S great that there’s science, it’s great, that you spent 10 years setting the stuff that I really care about, that. I want to use it right, yeah and that’s the key for your listeners. Also, okay, this the science is good, but how can I apply it, and so I spent a lot of time thinking about how to apply the science bake, some of it into the book, but also, if have helped lots of companies do this. So I got an email actually just late last week, saying hey all thanks for this framework. We use it and we increased. The number of people talk to us on Facebook by 400 %, a company called Photobucket. You know they were doing things before they were doing posts using social media, but just wasn’t really working for them and so now they’ve engineered their posts. Based on the framework. You know the e for emotion, they’ve, dialed up the emotion they’re using but figuring the right emotions rather than the wrong ones: discounts they’re, framing those discounts using the rule of 100 social currency. They make some people feel special with Vanguard. I was talking about right now. They call their customers, clients you’re, my client that seems sort of special, but I called you a member suddenly now it seems much more special right than just being a client. A client is you’re over there and I’m over here you have a member we’re part of the same team. I feel much more special and so even using the language that they use to communicate. Ideas can be really key. So it’s been amazing to see companies using these ideas and really helping their products and ideas take off. I love that so the final thing I want to ask you today, because we have so many aspiring authors and authors in our audience, and you know you have this incredible class, which your book is based on and you’ve taken over a decade of research and you Put it into a book – and I also have read that you use one of my favorite techniques – reverse Engineering – that helped you kind of take all of these ideas and figure out how to formulate it in a book. So any lessons from the trenches just you know it’s a New York Times, bestseller anything that you’d want to share with someone who’s thinking about writing a book or writing their next book. I think it’s really important to have a kernel, a short version of a message. That’S easy to communicate, so one of my favorite examples is actually didn’t make it in the book. But it’s a new one. There’S a bar near my house: that’s sort of a high-end cocktail bar – and they have lots of. You know no Red Bull, no vodka, but you know egg white this and you know, couldn’t anthem and flavor that and all sorts of high-end cocktails, but they’re dozens of similar bars. So how do they cut through the clutter? How do they make sure they stick out? Where they did something really clever if three types of ice and as soon as you hear that you go three types of ice, I don’t even know there were types of ice. The ice in my freezer looks very similar to the ice in your freezer. Looks very similar, the ice I get there are three times ice. What are they? You want to know more right? What are those three types of ice and it turns out one? Is this cue block of ice? That’S stirred from the bottom up? It has no bubbles and others these small chips, that sort of form together and melt in a certain way, but they have different types of ice for different types of drinks because, depending on the drink, you’re drinking, you want different sorts of melting right. You want a faster melting or slower melting. Now, that’s a great story. It’S remarkable! You want to learn more about it, but it does something else interesting. You know, there’s a bar that has three types of ice. You know they must care about drinks right. That’S a story that proves their point. It’S like a Trojan horse story like I talked about in the book, and so I think the same thing as an author. You want to have a message that remarkable that cuts through the clutter that opens up that curiosity gap and it’s a story that carries your message for the ride. There are thousands of books out there. It’S been amazing for me trying to market this book. There’S lots of other books there on word-of-mouth or social media, but cutting through the clutter stuff and we’ve done well. We sold 50,000 copies so far around the Times best seller list really exciting, but in terms of how to do that, we had to figure out. What’S that key message yeah, and how to sharpen that message in a way that everyone remember, and so what I would say to your audience, you knows is what are your three types of ice right? What’S your memorable message that everyone’s gon na remember, they’re gon na, want to know more about they’re gon na want to hear the rest of that story and we’ll carry you for the ride. The book industry is really tough yeah a lot of it’s about getting a good advance, but your publisher not only has to like the story. They have to be able to sell that story internally, and they have to be able to sell it to Barnes and Noble and to sell it to everybody else, and so they have to have something they can remember and share, and three types of ice is a Great way to do that so figuring out those three types of ices is really key Jona. Thank you. So much for being here hang out one second before I let you go. Jonah is amazing, but he’s got so much more to offer you especially a free workbook that is at his site. Jonah Berger comm, we’re gon na put a link below this. You got to make sure and get that because it’s gon na help you take all the incredible ideas from contagious and put them to use, put them to action into your business right now. So one of the things we like to do on marietv is we like to help our viewers turn their insight into action. So here’s our challenge for you today. What’S the single biggest insight that you’re, taking away from this interview and, more importantly, what’s the action step that you’re gon na take in your business? I want to hear about it in the comments below Jonah, thanks for being here, buddy thanks for having me rockin. As always, the best discussions happen after the episode over at marieforleo.com. So go there and leave a comment. Now. Did you like this video, if so, subscribe and share it with your friends and if you want even more great resources to create a business and life that you love, plus some personal insights from me that i only talk about in email? Get your buns over to marieforleo.com and sign up for email updates, stay on your game and keep going for your dreams, because the world needs that special gift that only you have. Thank you so much for watching and i’ll catch you next time on marietv everybody like burgers who doesn’t like a good burger luck and they they would do next rise, my class they typed in my name and they’re like you’re, not doing so well, you should release The sex tape – and i was like, oh god, just what I need right and I’m a reputation

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Killer 10 Minute Ab Workout with Tony Horton

are you ready because it’s app top 10 Minute Trainer I got my good friend Jani here we got 20 moods in 10 minutes I know I said 10 we got bonus we got an extra 10 and those are free are you ready 30 seconds each JD’s all fired up first move it’s called cross crunch and we’re gonna get busy right now 30 seconds right here so what’s she working she’s working her entire abdominal plate because she’s working her upper and lower and she’s meeting in the middle you see that it’s everything all at the first move you got to love it elbows come to tie meet me here right in the middle shown the modification if you have Nikki don’t tuck that chin she knows how much I hate that chin – oh man hate that now go back to the original the old cross arm very nice few more seconds one more time nice now we got bridge crunch let’s show them that good bridge comes up do the crunch where’s that transpose go girlfriend you know if you had a baseball you put it right here all right I want your face to come to my hand lift with your core good what great thing about this move is she’s working the upper and working the glutes throwing a three-putt move here come on charge you’re gonna love that ten more seconds that’s it the important thing is I want the shoulder in the heads everything off the floor nice one more time very very good awesome we got ISO bike super slow for the people whole now you can change hold this is an oblique move okay this little simple turn allows you to work the side these are intercostal muscles this is the oblique over here on the side trust me because the upper and the lower are both working you’re working area right you feel it why cuz it’s slow it’s isolated she bring that knee in as far as she can and extending that leg straight see the straight leg I’m a fan of Escape so do that as opposed to crookedly but do your best one more time three two one you ready speed bike go same thing but faster okay two versions why because variety is the spice of fitness very nice thing and look at her brief okay if you need a break take the break these are hard especially the first couple times you do it I see get on up big turns big turns nice job look at that nice and smooth knee to elbow turn in both direction good you can bring your chin to your chest here a little bit on this one but this is the only way all right three two and tyshee so blood up all right Golden Gate show the people okay so open close in and out give you more of an angle out there good this is how I want the vast majority of youth to do this move why because you can get your legs too close to the ground vulnerable back you can hurt your back if you’re super fit and you don’t have back issues showing them good heels barely touching the floor let’s see it way out there open close and out you can even go closer than that okay would you have to have a strong core and a strong back everybody else up high go to the back to the highlands times up all right side arm old crunch show the people we have a modification we’re going to show you as well all right watch this is the move up the hand underneath the shoulder straight line spread the fingers great nice change now drop the knee show them the modification good just like that you see that little quick change you can do that as well otherwise janie back up with the action good girl haha so you can stay there nice the only way this is gonna work and preventing the sag is keeping your butt and your gut tight the whole time working our obliques here on this one as well ready three two one other side take your time here we go and reach an extent reach and extend visualize trying to get this tip up in the air or it’s going to say every crunch is working right here right in that right side perfect show the modification on this side I can even finish there because I’m your friend all right but keep this high take some of the pressure off your back still to allow you to work the same body part nice good now look at the foot staying off the floor very important want you to do that as well okay one more time perfect hip flip kick are you ready now she’s got our elbow back to the side there’s a modification here as well okay going to bring the knee in and back down knee and kick out and back down try not to make contact don’t hit my hand leave it up there you go good same thing here showing that modification drop the knee bend the knee and up she goes see that nothing to it easy to do find the one that works for you okay Jani back up for the lift the butt engage the gut okay couple more let’s see it three two other side twenty moves ten minutes you’ll gotta love it other side here we go on good it’s a two-part move she brings up the knee there it is does the kick keeps the knee contracted now those that’s the beauty of it good showing the modification alright same thing with you change go back and forth just do the modifications at first if that’s what you need otherwise you got something to work with you get stronger nice lifting that hip engaging the cuff good nice one more time and then time is up great we got hip me a plank Oh crunch coming up and there’s a modification we’re gonna show it to you watch what she does oh you see how she held that that was so perfect thank you so happy just like that now just by being in plank alone you’re working your entire core that’s the band that goes all around your body from your rib cage to your hips okay modification get on your knees elbows I meant elbows these are needs for your arms hello nice good all the way up that way you’re not working the upper body as much but you’re still engaging your obliques your entire core nice couple more down there and time nice three-point plank crunch watch what she’s gonna do here she’s in plank you go to that inside outside and up that’s point one point two one point three nice good right leg Ally get down that other need showing the modification right here right here in my hip my hip my hand and straight up that’s it look for his higher core is getting crushed right now it’s perfect keep that back foot off the ground yes nice good other side this side no modification can you do it let’s be good in and back go to one elbow then the other and back I don’t care if you start on one side of the other doesn’t matter alright I want you to come in slide the knee over and go back good shoulders over the wrist fingers spread nice looking right there that’s real work she’s doing it she can modify she wanted but she’s such a fit oh she’s gonna do it anyway alright gotta let her do it you got to do same thing with you at home okay find your groove and do that time Lowell asana let me show you this one little stretch good girl she’s very smart now he comes in and goes back you’re gonna alternate one foot than the other here’s what’s happening one foot comes in and touches the floor the other one stays off the ball we alternate two feet back and forth you got to pull those knees into the ribcage tight hold it now I’m gonna hold it for me hold come back come on hold it tight the entire core everything your whole gut every time you’re on your hands like this you’re working the whole thing all right good come on one more time than you proof and times up great next we got the dawn he’s gonna get on her elbows here we go little upward dog she’s gonna try to lift her back as hi everybody nice fight for your back as high as your butt tuck your pelvis suck it you see how that’s almost flat that’s it really hard to do here’s the modification go right down to the floor and write down that you’re modifications if you’re strong enough stay off the floor stay off laundry eight more seconds tail before nice that’s it packet eyes your butt tuck your pelvis towards your elbows good one more time mountain climber take a little break she’s gonna stretch so should you all right this is plank I’m gonna show you three different speed are you ready slow speed first take your time go slower than that if you want very important get those shoulders over the wrists and straighten your arms prevent elbows this is impossible you left let your skeleton hold your body in place all right second speed come on a little quicker now you can pick a speed I don’t care what you beat pick pick whatever works for you you can go full blast if you want which we’re gonna do right now come on run run cold mountain runner hang in there girl hang in there girl tonio got three – Superman crying we go you’re done that was good she’s yelling at me now oh my gosh mmm all right here we go Superman and crunch good again back to Superman nice look at the floor see how she looked at the floor that was perfect that was excellent nice Jamie don’t lift your head cuz you’re not working your spine here you’re working your gut now the great thing about this move is here’s the back half of your core right there now she’s working the front as you know a lot of my moves upper and the lower are involved at the same time because we only got 10 minutes to work as much of the entire ad and core areas cause this move in time you’re done one more constant you love it tick tock lift let’s see it here we go take your time over with feet up in the air here’s your range of motion watch me hand-to-hand now hit this hand and up good back and forth fight like hell to try to keep your legs straight Latta you won’t be able to do it because of hamstring tightness but that’s alright get it up over over lift Dustin aim Hey ha lift that lower half upper half is Dagon it’s right down here right now little poops you want to get rid of that pooch here’s your move right left good girl and good job all right peekaboo now on peekaboo you have to engage the upper abs and keep them watch Gennie nice and slow here and good if you lie back at all you go up and down with your upper body that’s not there the exercise is to get let’s see if your shoulders off the ground they are now shoulders off don’t touch my hand there it is now keep it up and down 56 I feel their hand I’ll make it do ten more I don’t feel it still clear great back to lower abs again right and up why she’s engaged the whole thing why not do the whole thing huh all right we got scissor crunch so get in your scissor position do your crunch come down and switch just like that two separate movements kids it’s really cool about this this one is upper this one is lower this one is opera good drive that face to my hand she is sweating and she is working and it’s ten minutes all right she’s shaking you see this that means she’s working she’s got three more good two more come on three high breathe relax your face good time last move here we go scissor lift take a second everybody at home take a second three two go everything’s up This Is It this is the coup de Gras let’s finish here we go honey good sweep the arms come around nice straight legs straight arms you’re scissoring the legs and the hands she’s 15 seconds away from being finished 20 moves 10 minutes how pretty is that fight come on you got time for one more nice work let’s hear Janie everybody what do you think of that tell me oh there you go 20 moves 10 minutes you nice job how about some more you’re looking punch you

Jamie

As found on YouTube

Killer 10 Minute Ab Workout with Tony Horton

are you ready because it’s app top 10 Minute Trainer I got my good friend Jani here we got 20 moods in 10 minutes I know I said 10 we got bonus we got an extra 10 and those are free are you ready 30 seconds each JD’s all fired up first move it’s called cross crunch and we’re gonna get busy right now 30 seconds right here so what’s she working she’s working her entire abdominal plate because she’s working her upper and lower and she’s meeting in the middle you see that it’s everything all at the first move you got to love it elbows come to tie meet me here right in the middle shown the modification if you have Nikki don’t tuck that chin she knows how much I hate that chin – oh man hate that now go back to the original the old cross arm very nice few more seconds one more time nice now we got bridge crunch let’s show them that good bridge comes up do the crunch where’s that transpose go girlfriend you know if you had a baseball you put it right here all right I want your face to come to my hand lift with your core good what great thing about this move is she’s working the upper and working the glutes throwing a three-putt move here come on charge you’re gonna love that ten more seconds that’s it the important thing is I want the shoulder in the heads everything off the floor nice one more time very very good awesome we got ISO bike super slow for the people whole now you can change hold this is an oblique move okay this little simple turn allows you to work the side these are intercostal muscles this is the oblique over here on the side trust me because the upper and the lower are both working you’re working area right you feel it why cuz it’s slow it’s isolated she bring that knee in as far as she can and extending that leg straight see the straight leg I’m a fan of Escape so do that as opposed to crookedly but do your best one more time three two one you ready speed bike go same thing but faster okay two versions why because variety is the spice of fitness very nice thing and look at her brief okay if you need a break take the break these are hard especially the first couple times you do it I see get on up big turns big turns nice job look at that nice and smooth knee to elbow turn in both direction good you can bring your chin to your chest here a little bit on this one but this is the only way all right three two and tyshee so blood up all right Golden Gate show the people okay so open close in and out give you more of an angle out there good this is how I want the vast majority of youth to do this move why because you can get your legs too close to the ground vulnerable back you can hurt your back if you’re super fit and you don’t have back issues showing them good heels barely touching the floor let’s see it way out there open close and out you can even go closer than that okay would you have to have a strong core and a strong back everybody else up high go to the back to the highlands times up all right side arm old crunch show the people we have a modification we’re going to show you as well all right watch this is the move up the hand underneath the shoulder straight line spread the fingers great nice change now drop the knee show them the modification good just like that you see that little quick change you can do that as well otherwise janie back up with the action good girl haha so you can stay there nice the only way this is gonna work and preventing the sag is keeping your butt and your gut tight the whole time working our obliques here on this one as well ready three two one other side take your time here we go and reach an extent reach and extend visualize trying to get this tip up in the air or it’s going to say every crunch is working right here right in that right side perfect show the modification on this side I can even finish there because I’m your friend all right but keep this high take some of the pressure off your back still to allow you to work the same body part nice good now look at the foot staying off the floor very important want you to do that as well okay one more time perfect hip flip kick are you ready now she’s got our elbow back to the side there’s a modification here as well okay going to bring the knee in and back down knee and kick out and back down try not to make contact don’t hit my hand leave it up there you go good same thing here showing that modification drop the knee bend the knee and up she goes see that nothing to it easy to do find the one that works for you okay Jani back up for the lift the butt engage the gut okay couple more let’s see it three two other side twenty moves ten minutes you’ll gotta love it other side here we go on good it’s a two-part move she brings up the knee there it is does the kick keeps the knee contracted now those that’s the beauty of it good showing the modification alright same thing with you change go back and forth just do the modifications at first if that’s what you need otherwise you got something to work with you get stronger nice lifting that hip engaging the cuff good nice one more time and then time is up great we got hip me a plank Oh crunch coming up and there’s a modification we’re gonna show it to you watch what she does oh you see how she held that that was so perfect thank you so happy just like that now just by being in plank alone you’re working your entire core that’s the band that goes all around your body from your rib cage to your hips okay modification get on your knees elbows I meant elbows these are needs for your arms hello nice good all the way up that way you’re not working the upper body as much but you’re still engaging your obliques your entire core nice couple more down there and time nice three-point plank crunch watch what she’s gonna do here she’s in plank you go to that inside outside and up that’s point one point two one point three nice good right leg Ally get down that other need showing the modification right here right here in my hip my hip my hand and straight up that’s it look for his higher core is getting crushed right now it’s perfect keep that back foot off the ground yes nice good other side this side no modification can you do it let’s be good in and back go to one elbow then the other and back I don’t care if you start on one side of the other doesn’t matter alright I want you to come in slide the knee over and go back good shoulders over the wrist fingers spread nice looking right there that’s real work she’s doing it she can modify she wanted but she’s such a fit oh she’s gonna do it anyway alright gotta let her do it you got to do same thing with you at home okay find your groove and do that time Lowell asana let me show you this one little stretch good girl she’s very smart now he comes in and goes back you’re gonna alternate one foot than the other here’s what’s happening one foot comes in and touches the floor the other one stays off the ball we alternate two feet back and forth you got to pull those knees into the ribcage tight hold it now I’m gonna hold it for me hold come back come on hold it tight the entire core everything your whole gut every time you’re on your hands like this you’re working the whole thing all right good come on one more time than you proof and times up great next we got the dawn he’s gonna get on her elbows here we go little upward dog she’s gonna try to lift her back as hi everybody nice fight for your back as high as your butt tuck your pelvis suck it you see how that’s almost flat that’s it really hard to do here’s the modification go right down to the floor and write down that you’re modifications if you’re strong enough stay off the floor stay off laundry eight more seconds tail before nice that’s it packet eyes your butt tuck your pelvis towards your elbows good one more time mountain climber take a little break she’s gonna stretch so should you all right this is plank I’m gonna show you three different speed are you ready slow speed first take your time go slower than that if you want very important get those shoulders over the wrists and straighten your arms prevent elbows this is impossible you left let your skeleton hold your body in place all right second speed come on a little quicker now you can pick a speed I don’t care what you beat pick pick whatever works for you you can go full blast if you want which we’re gonna do right now come on run run cold mountain runner hang in there girl hang in there girl tonio got three – Superman crying we go you’re done that was good she’s yelling at me now oh my gosh mmm all right here we go Superman and crunch good again back to Superman nice look at the floor see how she looked at the floor that was perfect that was excellent nice Jamie don’t lift your head cuz you’re not working your spine here you’re working your gut now the great thing about this move is here’s the back half of your core right there now she’s working the front as you know a lot of my moves upper and the lower are involved at the same time because we only got 10 minutes to work as much of the entire ad and core areas cause this move in time you’re done one more constant you love it tick tock lift let’s see it here we go take your time over with feet up in the air here’s your range of motion watch me hand-to-hand now hit this hand and up good back and forth fight like hell to try to keep your legs straight Latta you won’t be able to do it because of hamstring tightness but that’s alright get it up over over lift Dustin aim Hey ha lift that lower half upper half is Dagon it’s right down here right now little poops you want to get rid of that pooch here’s your move right left good girl and good job all right peekaboo now on peekaboo you have to engage the upper abs and keep them watch Gennie nice and slow here and good if you lie back at all you go up and down with your upper body that’s not there the exercise is to get let’s see if your shoulders off the ground they are now shoulders off don’t touch my hand there it is now keep it up and down 56 I feel their hand I’ll make it do ten more I don’t feel it still clear great back to lower abs again right and up why she’s engaged the whole thing why not do the whole thing huh all right we got scissor crunch so get in your scissor position do your crunch come down and switch just like that two separate movements kids it’s really cool about this this one is upper this one is lower this one is opera good drive that face to my hand she is sweating and she is working and it’s ten minutes all right she’s shaking you see this that means she’s working she’s got three more good two more come on three high breathe relax your face good time last move here we go scissor lift take a second everybody at home take a second three two go everything’s up This Is It this is the coup de Gras let’s finish here we go honey good sweep the arms come around nice straight legs straight arms you’re scissoring the legs and the hands she’s 15 seconds away from being finished 20 moves 10 minutes how pretty is that fight come on you got time for one more nice work let’s hear Janie everybody what do you think of that tell me oh there you go 20 moves 10 minutes you nice job how about some more you’re looking punch you

Jamie

As found on YouTube

A Healthy Now Lifestyle You Can Achieve

A Healthy Now Lifestyle You Can Achieve

AbdomenMy name is Nadia and A Healthy Now Lifestyle You Can Achieve I’m a little bit nervous because I’m going to have to get undressed in front of you. But before I start, I wanted to ask a question: how many of you had a status Factory poop this morning by show of hands? Not that many, those of you who didn’t raise a hand I’m on a hundred million Americans who don’t have regular bowel movements and it is actually turning into a big problem.

Slowly but surely we’re turning into a constipated nation anywhere between thirty to seventy percent of the Americans, don’t go to the bathroom on a daily basis. If you were to ask a Western doctor, they would probably tell you that going to the bathroom twice a week is quite normal but here you can have the tools to A Healthy Now Lifestyle You Can Achieve.

But if you go to a holistic doctor they’ll tell you that digestion is a cornerstone of health and you have to empty out your pipes. Every single day to maintain good health with A H̲e̲a̲l̲t̲h̲y̲ ̲N̲o̲w̲ ̲L̲i̲f̲e̲s̲t̲y̲l̲e̲ ̲Y̲o̲u̲ ̲C̲a̲n̲ ̲A̲c̲h̲i̲e̲v̲e̲ if you look around at animals or even your pets or your dog you’ll, know that not one healthy dog goes to the bathroom only twice a week. They go three times a day. So if you don’t clean out your digestion, what you get is a whole bag of toxins from anything in your body and absorbing into the bloodstream and slowly but surely it will lead to disease. It can start with bloating and just feeling heavy, but over time it leads to bad breath. Bad body order, allergies, poor sleep fatigue, you name it.

Click This Image To See The Next Healthy Choice Video

According to Ayurveda and traditional Chinese medicine, almost every single disease can be traced back to digestion. The good thing is that we have all the tools to fix our digestion with a few small dietary changes and if you tools and practices that physically help to move things along and I’m going to show you one of those amazing practices today. This practice is thousands of years old. It was first mentioned in Vedic texts, including Hatha, yoga Pradipika, (Pradipika means “light” or “to illuminate”, ha means “sun”, that means “moon” and yoga or Yug means to “join”. The Hatha Yoga Pradipika is a medieval scripture written in 1350.) and it was one of the six cleansing rituals for Yogi’s. So to show that to you, I’m going to have to get undressed. It helps to improve circulation in your stomach and to physically move things along by creating almost a vacuum-like suction. So I’m going to walk you through the whole thing step by step.

Now you no A Healthy Now Lifestyle You Can Achieve It is best if you do it on an empty stomach and if you want to improve the effects, it’s good to drink, a cup of water with lemon to just stimulate peristalsis. But you start with your palms and your thighs and this move. Everyone can do you don’t need any practice. So the first thing you wake up in the morning tomorrow: do it you take an inhale-exhale, oh they’re out to hold the breath and you start pumping the stomach like this. So even this simple move will already create heat and stimulate circulation.

The second move is a little bit tricky because you have to kind of shift your weight from side to side and that’s the way it looks so you actually get moving things along quite well. It’S very very effective and everyone that I’ve taught it to gets it within the first couple of weeks. So it’s not that difficult and, besides being an amazing party, trick you’ll be the center of attention anywhere. You go promise you that it got me here, but it also is an instrument that allows you to keep your body in a healthy state and since digestion is a cornerstone of health, it is super important to learn techniques not to rely on pills, but to Let your body heal and balance itself by using something like A Healthy Now Lifestyle You Can Achieve. Thank you.

Read More: Exercising Properly Important Distinction Burns Fat

As found on YouTube