Exercise

UNIQLO Sport Utility Wear Collection Launch | Dear Kitty Kittie Kath – Lifestyle Article

     In my recent post, I shared my intentions this 2020 and it focuses on my health and overall well-being. It has been six months since I started eating clean and going to the gym for my Yoga and Pilates classes. I struggled in the first three months, almost gave up but I’m serious about changing unhealthy habits for a healthy lifestyle. What keeps me going? The support from my husband, family, and friends and my workout essentials like…

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My Intentions for 2020 | Dear Kitty Kittie Kath – Lifestyle Article

     Here comes New Year and all things resolution. I’ve seen a lot of friends sharing lists, ideas, infographics, essays, and even memes to kick off their 2020. Let’s start the year right by changing one habit or attitude at a time. Do you have a New Year’s resolution or intentions for 2020?      I became serious about my health and fitness journey six months ago because of a medical condition that prevents me from having another baby.…

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Join Us to Walk for 20 Minutes Every Day in 2020: #Walk20in20! – Personal Development Article

I think a lot about human nature: Who we are; why we do what we do (or not); how we can change if we want to change. So I think a lot about happiness and how we can be happier, healthier, more productive, and more creative. And one of the most straightforward and manageable things that just about anyone can do is to walk 20 minutes each day. If you listen to the Happier with Gretchen Rubin podcast, you heard…

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12 Hacks to Gain Weight Quickly: Learn How to Eat and Train – Personal Development Article

So you want to gain weight fast (and safely)?  You’ve come to the right place, because this is what we do! This guide covers the exact weight gain strategies I’ve used to go from my “before” (on the left above) to reach my “after” (on the right above). Believe it or not, that “before” photo is me after a DECADE of strength training and trying to get bigger. It’s the stuff in this guide that finally allowed me to actually…

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How to Motivate Yourself in 2020 (+100 Day Challenge) – Self Improvement Article

So how to motivate yourself in 2020? If you’ve come here, you may be feeling lost. 2019 didn’t go for you as well as you planned, so you’re hoping to launch the 2020 decade off with a fresh, a more productive start. I get that. To be completely honest with you, 2019 wasn’t a great year for me either. In fact, it was a totally messy year that cost me a lot of nerves and weeks of procrastination, in a…

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5 Healthy Ways to Express Your Anger Away — Purpose Fairy – Self Improvement Article

“Speak the truth, do not become angered, and give when asked, even be it a little.”~ Buddha Anger, when you hear this word – what do you perceive? This emotion can be overwhelming at times.  It can stimulate underlying things to resurface,  however, it is here to serve you.  Does your body tense up, do you breathe differently?  How does your inner being feel?  Do you express it or allow things to fester internally? I am a sensitive human being.…

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Absolutely No Motivation to Do Anything! What Do I Do?! – Self Improvement Article

The feeling of having no motivation to do anything can be quite devastating.. I know and I can relate. As a matter of fact, if we think about it, it’s somewhere on the brink of depression, which is not a good place to be at. The good news, however, is that if you are feeling this way, you are not alone, and that’s for sure! Because we are human, we all from time to time experience sadness, anger and apathy……

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Contemplation Exercise: Here I Am Prayer – Spiritual Article

Contemplation is the stillness we need to be aware of God’s presence. Jesuit theologian Walter Burghart calls it “the long, loving look at the Real.” It is long because our relationship with God (like our relationships with people) takes time. We must devote ample time to this Person we love. It is loving because we need to shed our judgments and fears and open ourselves to love just as we are. It is a look because we must face it.…

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3 Simple Factors That Helped Me with Losing Weight – Spiritual Article

I have spent the past five years of my life obsessing about my weight and health. For many people (including me), losing weight sounded so appealing, but it was so incredibly hard to actually implement the appropriate actions. These past years have been some of the hardest of my life, because of my constant focus on my lack of nutrition and exercise.A couple of months ago, a spark of motivation hit me. I wish I could give you the formula…

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Prayer of the Heart: An Excerpt From ’50 Ways To Pray’ – Spiritual Article

Let’s sit down and listen to our heart. Western culture tends to reward quick-thinking, fast, type-A people — but the constant distractions in our environment can make it hard to hear that one small voice we associate with God. Hearing that voice requires setting aside some time to focus, which helps us build our relationship with the Spirit, quiet our minds, shed our judgments and fears, and open ourselves to love just the way we are. We are constantly being…

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“Now I Don’t Think of a Quick Hike or Hour in the Gym as Torture But as a Reward.” – Happiness Article

Interview: Laurie Santos Laurie Santos is a professor of psychology and cognitive science at Yale University, and the Director of Yale’s Comparative Cognition Laboratory and Director of Yale’s Canine Cognition Lab. She’s also the Head of Yale’s residential college Silliman College—which is my Yale college! At Yale, the “colleges” are like the Houses of Hogwarts, so it’s as if she’s my Professor McGonagall. Laurie Santos made headlines in 2018 when her class “Psychology and the Good Life” became the most…

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Remembrance Prayer: A Prayer Exercise from ’50 Ways To Pray’ – Spiritual Article

In this remembrance prayer, we look at the crucial choices we’ve made in the past and reflect on them to gain some perspective. It helps us see how our story fits into the bigger picture, where we’ve seen God in our lives, and how perhaps God is communicating with us to show us our purpose. Further, this exercise helps us determine the steps and choices we need to take to move toward that purpose. Paying attention to a memory can…

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How These 9 Simple Actions Can Help You Feel Happier (& Get More Grit!) – Positivity Article

By Caroline Adams Miller, MAPP When I entered the positive psychology field, one of the embryonic areas was called “positive interventions,” which was the identification of actions that could boost a person’s emotional flourishing. The list of proven interventions that worked for most people was small at that time, but ten years later, dozens of countries have produced thousands of pieces of research on what works to amplify our well-being. Now the popular terminology for this area is “wise interventions,”…

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How to Do Hard Things & Struggle Well (& Why It’s Worth It!) – Positivity Article

By Caroline Adams Miller, MAPP The Tong Leong School of Martial Arts is the last martial arts academy many would expect to find in the privileged community of Bethesda, Maryland, where most youngsters are accustomed to easy lives of high-quality schools, first-class sports opportunities, and bright futures. Unlike the pervasive “McDojos” that serve up black belts once you’ve paid a certain amount of money or spent a specific number of months at different ranks, at the Tong Leong School you…

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A Great Tool for Habit Change and Motivation – Self Improvement Article

Gamification is the process of using “gaming elements” in non-gaming situations. The basic idea is that by making an activity seem more like a “game,” individuals will be more motivated and focused to continue that activity and stay committed to it. One of the most common examples of this is when businesses use rewards and badges for customers who have been loyal to their company. The more products you buy, the more you work your way to different “reward tiers,”…

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Prayer Exercise: Where Can We Find Faith In Media? – Spiritual Article

Media’s place in our lives goes beyond the “Star Wars” prayer we tried a few months ago. In our ever-connected culture, we spend a lot of time consuming various media. Since it has so much influence, even in daily conversation, we ought to take some time to intentionally analyze what we watch rather than merely consume it.  We can find meaning in the stories from popular culture. Sometimes we even feel the Spirit of God move in and among us…

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Bodyweight Dip 101 (How to Perform the Dip Exercise) – Personal Development Article

Today you learn one of the most underrated exercises of all time: the dip. It’s something we remind our coaching clients not to overlook, and I’m excited to share the exercise with you today. A Nerd Fitness Coach can guide your strength training and teach you dips! Here’s what we’ll cover so you can learn the bodyweight dip: A quick note: we have compiled ALL of our strength training content into a comprehensive guide that will remove all the confusion…

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How to Do a Proper Pull-up & Chin-up, Step By Step. – Self Improvement Article

So you want to do a pull-up, eh? Well you’ve arrived at the right place! Pull-ups are one of my favorite exercises and a critical movement we teach our coaching clients! Learn how Nerd Fitness Coaching can help you grow strong! Today, we’ll teach you everything you’ve ever wanted to know about pull-ups: It’s a lot to cover, so let’s get to it!  If you’re just starting your strength training journey, check out our massive guide Strength Training 101: Everything…

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Which of the Things You Love Make You Happiest? – Happiness Article

When we think about the emotion of love, we usually think of people. We love our friends, our families, our neighbors, and our communities. But what about other “loves” in our lives? For example, I love chocolate, hiking, and dining with friends. Does feeling that love for things and experiences make any difference to our well-being, just like our love of other people does? According to a new study, it may—depending on what you love. Advertisement X Oct. 10-12, 2019:…

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6 Reasons Why Smart, Hardworking People Aren’t Always SuccessfulPick the Brain – Motivational, Self Improvement Article

Did you ever look at someone and think, “Wow, this person’s going to do great things someday.” The person stood out amongst his or her peers. She got straight A’s on her report and was praised by all her teachers. He was charismatic and held major leaderships at school. The individual had the entire package. Now fast forward to the present day. You haven’t seen or heard anything spectacular about the person. In fact, there’s just radio silence. Maybe you…

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How Your Personality Shapes What Types of Exercise Work Best For You – Self Improvement Article

Everyone knows exercise is good for you, but many have trouble transforming that belief into action and making exercise a consistent habit in their lives. One reason may be lack of motivation or discipline, but another reason could be that you just haven’t yet found the type of exercise that works best for you and resonates with you. The more we know ourselves, the easier it is to create new habits that work for us. So the first step toward…

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How mindfulness can help you accomplish your goals – Meditation Article

When we’re striving to excel at something, how we show up is everything. You could be an employee looking to nail a key presentation. Or running onto the field for a must-win match. Or debuting a piece of work as an artist. Whatever our pursuit of excellence, we each need to show up mentally, not just physically. That’s why this month’s featured collection of exercises has one overarching theme: being at the top of your game in your chosen field.…

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100 Motivational Exercise Quotes to Get You Pumped – Self Improvement Article

Do you sometimes need that extra kick to push yourself to the limit during your workout? The following exercise quotes will give you that extra motivation it takes to go beyond your limits. And if you need even more motivation, have a look at these workout motivation quotes. As Arnold Schwarzenegger so famously said, there is no gain without pain. When you’re exercising, you need to continuously bring yourself into that sweet spot of pain. Only then, muscle growth is…

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A collection of recommended meditations for mindfulness – Meditation Article

How easily distracted are you? To what extent does your mind wander while working, cooking, watching a film, driving, or even when in conversation with others? The bad news is that, for most of us, the mind wanders like this a good bit of the time. The good news, however, is that it doesn’t have to be this way. By training in mindfulness, we can learn to be less distracted, more present, and more connected with the people and the…

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Beginner Body Weight Workout & Exercises – Build Muscle, Burn Fat – Self Improvement Article

So you want to get in shape, but you have no gym membership and don’t know what to do.  Ruh roh… That’s fine, you don’t need one to get in great shape! You can work out anywhere, like me in the photo above, doing push-ups on a cliff in South Africa. Luckily, you can burn fat, build muscle, and get a great workout by just doing body weight exercises – no gym or workout equipment required. Cardio can actually be one…

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How to Deal with Anxiety Attacks: 10 Truths You Need to Know! – Self Improvement Article

Because of the continuously growing complexity of the world that we live in, more and more people suffer from different mental “disorders”, anxiety becoming one of the most common of them. As a person that has had to deal with anxiety for a large part of my life, I know firsthand how devastating this problem can get, making some of the most basic tasks in life, inexplicably horrifying. The good news, however, is that you can learn how to deal…

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15 Circuit Training Routines: Workout resource + Exercise plans – Self Improvement Article

Conservatively speaking, this is the greatest circuit training resource in the history of the internet (probably). I mean come on, it has dinosaurs in it. I’ll explain the benefits below, but if you’re just looking for routines to follow, click each below to take you to that workout: If you’re hoping circuit training will maximize your results in a minimum amount of time, one of the 15 circuits above will do the trick! What’s that, you say? Your life is…

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20 Underrated Ways To Improve Your Appearance Almost Instantly

Answers found on Ask Reddit 1. Get adequate sleep 2. Don’t skip the fruits and vegetables 3. Proper haircuts (seriously, spend the money if you can!!!) 4. Well-fitting clothes 5. For women: a bra that properly fits may actually make you look thinner 6. Drink lots of water (everyone tells you to do it for a reason) 7. Clean and groom your fingernails (yes, even if you’re a dude) 8. Finding colors that match your skin tone, whether for clothes…

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How to Build Your Own Workout Routine

I get an email at least once a day that says the following: “Steve, what should I do for a workout?” After all, many people are interested in getting started with strength training and want to know what workout routine to follow. Considering that a program should be developed around a person’s biology, age, goals, diet, free time, etc, there’s a lot of factors I can’t get in through email that would allow me to tailor a program specific to…

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Lose Weight and Gain Muscle at the Same Time?

There’s an argument in the fitness world that you can either choose to lose fat or you can choose to gain muscle. You just can’t do both at the same time. The claim goes something like this: To lose fat, your body needs to be in a caloric deficit. This deficit allows your body to use up pre-existing fat stores. To gain muscle, your body needs to be in a caloric surplus. This surplus provides the energy your body requires…

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