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One-Song Full Body Workout


We've all got that song...You know the one.  Every-time it comes on you say, "Hey...That's My Jam!!!  Why not shake things up a bit and make that your "Workout Jam".

Warm up with 5-10 minutes of  light cardio to warm up.  Jog in place, do some jumping jacks or jump rope if space is limited.

Choose songs that are between 3:30 - 4:00 minutes. 
(Scroll down for Step-By-Step Instructions)

  • ​​​​10 x Jumping Jacks
  • 10 x Curtsy Lunges - Perform 10 on EACH LEG
  • 10 x  Mountain Climbers - Perform 10 on EACH SIDE
  • 10 x  Push-ups - (See instructions for MODIFICATIONS)
  • 10 Second Rest - (if needed)
  • 10 x  Squat Jacks - (See instructions for MODIFICATIONS)
  • 10 x  Bent-Over Rows - Perform 10 on EACH SIDE
  • 10 x  Burpees
  • 10 Second Rest - (if needed)
  • 10 x  High Knees - Perform 10 on EACH LEG
  • 10 x  Walking Lunges w/ Twist - Perform 5 on EACH SIDE
  • 10 x  Glute Bridges - Hold 3 Seconds at the top

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JUMPING JACKS

  • Stand with your feet together, arms fully extended with your hands by your sides. This is the start position.
  • Bend your knees slightly then straighten and push through the balls of your feet while straightening your your knees to jump up spreading your legs to wider than hip width apart.
  • As you do so, raise both arms out and up in a smooth arc until your hands meet above your head.
  • As you return to the ground, bring your feet together and your hands back to your sides with your arms fully extended.
  • Continue without pause for the desired amount of time or repetitions.
  • CURTSY LUNGES -  Perform 10 on EACH LEG

  • Standing with a braced core and flat back, bring your hands together at chest height. Position your feet to be at hip-width.
  • Beginning with the right foot, step backward and across your left foot. Simultaneously, bend the left knee and drop it towards the ground.
  • Stop when the front right knee is parallel with the ground. Push off the ground with your right foot and return to the starting position.

  • MOUNTAIN CLIMBERS

  • Place your hands flat on the floor, shoulder width apart.
  • Extend your torso and legs fully behind you with only your toes and balls of your feet touching the floor.
  • Your body should be in a straight line, with your weight supported on your hands and toes only.
  • Starting with either leg, flex your knee and hip at the same time to bring your knee up and under your hip. Your other leg should remain fully extended. This is the start position.
  • Using an explosive movement, reverse the position of your legs, by extending the bent leg back and simultaneously flexing the straight leg until it is in the start position.
  • Continue alternating in this manner for the desire amount of time.
  • PUSH-UPS (Modification - Knee Push-ups)

  • Get into position by placing your hands flat on the floor, directly below your shoulders.
  • Extend your legs out behind you, with only your toes and balls of your feet touching the floor.
  • Hold your body up and keep your back straight by tightening your abdominal muscles.
  • Your neck and head should be bent slightly back.
  • Lower your chest towards the ground by bending your elbows until your chest is just above the ground or you feel a stretching of your chest and shoulders. Hold for a count of one.
  • Press upwards from your chest and shoulders, straightening your arms as you return to the starting position. Hold for a count of one.
  • Repeat.
  • * KNEE PUSH-UPS

  •  Come to the ground on your knees. Tighten your core and maintain a flat back.
  • Position your hands on the ground in front of you, directly below your shoulders. Cross your feet in the back.
  • Lower your chest towards the ground. Bend your elbows at a 60-degree angle until your chest is just above the ground. You should feel a stretch across your chest. Hold for a count of one.
  • Without locking your elbows, push yourself back to the starting position by straightening your arms.
  • SQUAT JACKS (Modification - Bodyweight Squats)

  •   Stand with your feet in a wide stance, with your toes slightly pointed outwards – like a sumo wrestler. Hold your hands together in front of your chest.
  • Keeping your back straight, lower your body towards the ground by bending your knees.
  • Bring your left leg in one step so that it lands next to your right leg.
  • Take one step with your right leg away from your left leg so that you are now back to the starting position.
  • Repeat the complete movement in reverse to complete one rep. 
  • *  BODY WEIGHT SQUATS

  •  Stand with your feet hip width apart. Your toes should be pointing straight ahead or only slightly outward.
  • Cross your arms in front of your body, place your hands behind your head (prisoner squat) or at the sides of your head.
  •  Keep your weight on your heels and bend your knees while lowering your hips towards the ground as if you are sitting down on a chair.
  • Keep your back straight at all times.
  • Continue until you feel a slight stretch in your quadriceps. Pause for a count of one. Do not let your knees extend out beyond the level of your toes.
  • Return to the start position by pushing down through your heels and extending your hips forward until you are standing straight. Repeat.
  • BENT OVER ROWS -  Perform 10 on EACH SIDE

  •  Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out.
  • Bend slightly at the knees and forward at the hips. Maintain a braced core and flat back throughout.
  • Leading with your elbows, pull the handles of the resistance band back, bringing your shoulder blades closer together. Hold this contraction and slowly release to the starting position.
  • BURPEES

  • Stand straight with your feet shoulder width apart and hands by your sides. This is the start position.
  • In one smooth motion, squat down and place your hands palms down on the floor in front of your feet.
  • Lean forward, so your weight is on your hands, at the same time jumping your legs out behind you until they are fully extended. Your body should form a straight line with your weight supported on your toes and the balls of your feet and your arms fully extended. (In a push up position)
  • Jump your feet out by spreading your legs, so that they are wider than hip width apart, then immediately jump them back together.
  • Jump your feet forward to just behind your hands.
  • Use an explosive motion to push through your heels and return to the start postion.
  • Repeat.
  • HIGH KNEES -  Perform 10 on EACH SIDE

  •  Begin jogging in place, lifting the knees as high as you can.
  • Try to lift your knees up to hip level but keep the core tight to support your back.
  • For a more advanced move, hold your hands straight at hip level and try to touch the knees to your hands as you lift them.
  • Bring the knees towards your hands instead of reaching the hands to the knees!
  • WALKING LUNGES W/TWIST -  Perform 5 on EACH SIDE

  •  Stand straight with your feet shoulder width apart and place your hands on your hips. This is the start position.
  • Step forward with either leg in a long stride. Keep your other foot in place behind you.
  • Bend your knees as you do this so your body is lowered towards the ground. Keep your back straight throughout the movement.
  • Continue down until your front knee is just above the ground. (Your front leg should be bent 90 degrees at the knee)
  • Hold for a count of one.
  • Rotate the torso towards the leg that stepped out while keeping arms extended.  
  • Push down through your front heel and extend both knees to return to the start position.
  • Pause then repeat with your other leg. When you have lunged with both legs, that is one repetition.
  • Repeat.
  • GLUTE BRIDGES -  Hold 3 seconds at TOP

  •  Lie on an exercise mat with your knees bent so that your feet are flat on the floor. Keep your back straight.
  • Place your hands out to your sides palms flat for stability.
  • Raise your glutes off the floor by extending your hips upward while pushing down through you heels.
  • Continue until your back, hips and thighs are in a straight line. Hold for a count of one.
  • Return to the start position by lowering your hips back to the floor.
  • Pause then repeat.
  • Workout Programmed By: Go Good Guru -  Images Provided By: WorkoutLabs.com

    Disclaimer: It is important that you consult your doctor before starting new fitness regimes. By doing this workout, you are participating at your own risk. Listen to your body and modify the workout as needed based on your fitness level and goals.

    Cardio Blast Body Weight Workout


    Here is a CARDIO BLAST WORKOUT bound to get to going.  

    Warm up with 5-10 minutes of  light cardio to warm up.  Jog in place, do some jumping jacks or jump rope if space is limited.

    After the workout, cool down with light cardio (walking, etc.) to bring down the heart rate, and then stretch.

    • 400m Run
    • 10 Burpees -  with a push-up at the bottom
    • 20 Mountain Climbers
    • 300m Run -  (150m Forward, 150m backwards)
    • 10 Burpees -  with a push-up at the bottom
    • 20 Mountain Climbers
    • 200m Run
    • 10 Burpees -  with a push-up at the bottom
    • 20 Mountain Climbers
    • 100m Run (50 Forwards, 50 backwards)- 

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    400M RUN

    • Look Ahead. Your eyes should be focused on the ground about 10 to 20 feet ahead of you. Don't stare at your feet. Not only is this proper running form, but it's also a safer way to run because you can see what's coming and avoid falling.
    • Land Midfoot. Don't be a toe runner or a heel-striker. If you land on your toes, your calves will get tight or fatigue quickly and you may develop shin pain. 
    • Keep your feet pointed straight ahead. Make sure your toes are pointed in the direction you want to go. Running with your feet pointed in or out could lead to running injuries. If you don't naturally run that way, it may take practice to keep your feet pointed straight. Try doing it for short distances and then increase the time or distance that you run that way.
    • Keep hands at your waist. Try to keep your hands at waist level, right about where they might lightly brush your hip. Your arms should be bent at a 90-degree angle. Some beginners have a tendency to hold their hands way up by their chest, especially as they get tired.
    • Relax your hands. As you run, keep your arms and hands as relaxed as possible. You can gently cup your hands as if you are holding an egg and you don't want to break it. Don't clench your fists because it can lead to tightness in your arms, shoulders, and neck.
    • Check your posture. Keep your posture straight and erect. Your head should be up, your back straight, and shoulders level. Keep your shoulders under your ears and maintain a neutral pelvis. Make sure you're not leaning forward or back at your waist, which some runners do as they get fatigued. Check your posture once in a while.
    • Relax your shoulders. Your shoulders should be relaxed and square or facing forward, not hunched over. Rounding the shoulders too far forward tends to tighten the chest and restrict breathing. You'll breathe a lot easier if your shoulders are relaxed.
    • Rotate arms from the shoulder.Your arms should swing back and forth from your shoulder joint, not your elbow joint. Think of your arm as a pendulum, swinging back and forth at your shoulder. Drive your elbow backward and then let it swing back toward you. Your hand should be almost grazing your hip as your arm comes back in front of you.
    • Don't Bounce. Try to keep your stride low to the ground and focus on quick stride turnover. Too much up-and-down movement is wasted energy and can be hard on your lower body.
    • Keep Your Arms at Your Side. Avoid side-to-side arm swinging. If your arms cross over your chest, you're more likely to slouch, which means you're not breathing efficiently.

    10 BURPEES with push-up at the bottom

    • Stand straight with your feet shoulder width apart and hands by your sides. This is the start position.
    • In one smooth motion, squat down and place your hands palms down on the floor in front of your feet.
    • Lean forward, so your weight is on your hands, at the same time jumping your legs out behind you until they are fully extended. Your body should form a straight line with your weight supported on your toes and the balls of your feet and your arms fully extended. (In a push up position)
    • Jump your feet out by spreading your legs, so that they are wider than hip width apart, then immediately jump them back together.
    • Complete 1 full push up.
    • Jump your feet forward to just behind your hands.
    • Use an explosive motion to push through your heels and return to the start postion.
    • Repeat.

    MOUNTAIN CLIMBERS

    • Place your hands flat on the floor, shoulder width apart.
    • Extend your torso and legs fully behind you with only your toes and balls of your feet touching the floor.
      Your body should be in a straight line, with your weight supported on your hands and toes only.
    • Starting with either leg, flex your knee and hip at the same time to bring your knee up and under your hip. Your other leg should remain fully extended. This is the start position.
    • Using an explosive movement, reverse the position of your legs, by extending the bent leg back and simultaneously flexing the straight leg until it is in the start position.
    • Continue alternating in this manner for the desire amount of time.

    Workout Programmed By: Go Good Guru -  Images Provided By: WorkoutLabs.com

    Disclaimer: It is important that you consult your doctor before starting new fitness regimes. By doing this workout, you are participating at your own risk. Listen to your body and modify the workout as needed based on your fitness level and goals.

    Do Anywhere Full Body Workout


    Here's a Full Body Burner you can do anywhere; at the park with the kids, while traveling, on a lunch break or between work calls.  

    Warm up with 5-10 minutes of  light cardio to warm up.  Jog in place, do some jumping jacks or jump rope if space is limited.

    Complete 3 rounds for fastest time with PROPER FORM. 

    • 20 x Air Squats
    • 20 x Triceps Push-ups- Perform on knees if necessary
    • 20 x Walking Lunges - Perform 10 on EACH LEG
    • 20 x Reverse Flyes
    • 20 x Burpees with a Thrust
    • 20 x Jack Knives - Perform 10 on EACH SIDE. Crunch with one leg out hovering over the ground and once knee into the chest.
    • Cardio Cool Down - Cool down with light cardio (jogging, fast walking, etc.) to bring down the heart rate and then stretch

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    Air Squat

  • Place your feet at shoulder width apart while keeping your chest up and your abdominals braced.
  • Begin the movement by swinging your arms up towards your shoulders. At the same time, bend at the knees and drive your hips back like you’re sitting in a chair.
  • Once your upper thighs are parallel with the ground, pause, then drive your hips forward to return to the starting position.
  • TRICEPS PUSH-UPS -  Perform on knees if necessary

  • Position yourself on all fours on a mat.
  • Place your hands in front of you and shoulder-width apart.
  • Now bring your hands in towards the center until the tips of your index fingers and tips of your thumbs are touching. This creates a diamond shape between your hands. Your elbows and wrists should be in line with your chest.
  • With your fingers facing forwards, lift off your knees so that your body forms a straight line and just your hands and toes touch the floor.
  • Keep you pelvis straight and abs engaged and aim to keep a straight back throughout the movement.
  • Bend your elbows and lower your body towards the floor, aiming to touch your chest to the top of your hands. Pause briefly.
  • Return to the starting position by extending your elbows and lifting your body off the floor again.
  • WALKING LUNGES - Perform 10 on EACH LEG

  • Stand straight with your feet shoulder width apart and place your hands on your hips. This is the start position.
  • Step forward with either leg in a long stride. Keep your other foot in place behind you.
  • Bend your knees as you do this so your body is lowered towards the ground. Keep your back straight throughout the movement.
  • Continue down until your front knee is just above the ground. (Your front leg should be bent 90 degrees at the knee)
  • Hold for a count of one.
  • Push down through your front heel and extend both knees to return to the start position.
  • Pause then repeat with your other leg. When you have lunged with both legs, that is one repetition.
  • Repeat.
  • REVERSE FLYES

  • Lay on a yoga/exercise mat or towel with your arms outstretched, palms down, either side of your body (your body should look like a perfect T from above).
  • Simultaneously lift both arms off the ground to semi-full flexion and pinch your upper back together; hold for a full second.
  • Slowly lower both arms back to the ground to complete a full rep.
  • BURPEES WITH THRUST

  • Stand straight with your feet shoulder width apart and hands by your sides. This is the start position.
  • In one smooth motion, squat down and place your hands palms down on the floor in front of your feet.
  • Lean forward, so your weight is on your hands, at the same time jumping your legs out behind you until they are fully extended. Your body should form a straight line with your weight supported on your toes and the balls of your feet and your arms fully extended. (In a push up position)
  • Jump your feet out by spreading your legs, so that they are wider than hip width apart, then immediately jump them back together.
  • Complete 1 full push up.
  • Jump your feet forward to just behind your hands.
  • Use an explosive motion to push through your heels and return to the start postion.
  • Repeat.
  • JACKKNIFE CRUNCH

  • Lie flat on an exercise mat, extending your arms straight back behind your head.
  • Fully extend your legs also.This is the start position.
  • Bend at your waist and at the same time, raise your legs and arms to meet in a closed jackknife position. Exhale as you do this.
  • At this point, your legs should remain fully extended at between 35-45 degrees from the floor.
  • Your arms should be fully extended, parallel to your legs.
  • Your upper body should be raised off the floor.
  • Return to the start position by lowering your arms and legs back to the floor, exhaling as you do so.
  • Repeat
  • CARDIO COOL DOWN 

  • Cool down with 5-10 minutes of light cardio (jogging, fast walking, etc.) to bring down the heart rate and then stretch
  • Workout Programmed By: Go Good Guru -  Images Provided By: WorkoutLabs.com

    Disclaimer: It is important that you consult your doctor before starting new fitness regimes. By doing this workout, you are participating at your own risk. Listen to your body and modify the workout as needed based on your fitness level and goals.

    The European Space Agency has revealed plans for a lunar temple

    Lunar Temple To Be Out Of This Word

    The European Space Agency Has Revealed Plans For A Lunar Temple

     

    It could be a temple like no other – and with a view that really is out of this world.The European Space Agency has revealed plans for a lunar temple to be built alongside mankind’s first outpost on the moon.The 50m high dome, close to a planned moon base near to the moon’s south pole, would give the first settlers ‘a place of contemplation’. Artist Jorge Mañes Rubio, part of ESA’s future-oriented Advanced Concepts Team (ACT), designed the temple to be built alongside ESA’s planned moon base.

    I’ve been having all sorts of discussions with my ACT colleagues, including speculating on the likely needs of future lunar settlers,’ said Jorge.’What kind of social interactions will they share, what cultural activities and rituals will they have, and what sort of art and artifacts will they be producing?’Humans have been creating art for at least 30, 000 years, so I have no doubt this will continue in space and on the Moon.

     The temple would be built on the sunlit rim of Shackleton Crater, which is bathed much of the time in sunlight while overlooking a 4.2 km-deep interior mired in perpetual shadow.The lunar poles have previously been identified as promising locations for future settlement because craters kept shaded by the lowness of the Sun in the local sky are thought to serve as ‘cold traps’ to preserve water ice, potentially a vital source of water, air or rocket fuel.

    The 50 m-high domed structure would be built using 3D printing of lunar soil.’The result might resemble ‘abode’ architecture, an ancient method of building that is still made use to this day,’ adds Jorge.’This was a big source of inspiration for me, along with 18th century Utopian architects such as Étienne-Louis de Boullée and Claude Nicolas Ledoux, who designed massive structures too large to be feasibly built on Earth – but practical in the Moon’s one-sixth gravity.’The ‘Moon Temple’ is intended as a symbol of unity for humankind, reflecting the pull that our natural satellite has always had on the human imagination, ESA says.’Lunar settlement represents a perfect chance for a fresh start, a place where there are no social conventions, no nations and no religion, somewhere where these concepts will need to be rethought from scratch. 

    ‘Humans have brought flags to the Moon, but they’ve been bleached white by sunlight since then – almost as if the Moon is protecting itself from such terrestrial concepts.So this Temple is intended as a mythic and universal structure that can hopefully bring people together in this new environment in novel ways.’ Jorge selected Shackleton over nearby Malapert Crater because Earth is perpetually visible from Malapert, while from Shackleton it will only be seen for two weeks at a time, inspiring more independent thinking.One opening in the dome will look Earthwards, while another at the top will peer out into deep space. 

     

     

    SOURCE…www.dailymail.co.uk/sciencetech

    Nepal Scientist Measure Everest True Height

    Doubt Over Everest’s True Height Spurs Fresh Expedition

    If I were to ask you what the worlds tallest mountain peak was what would you guess? ” What is Mt. Everest for 500″ (Jeopardy adage ). Well you’d be correct with that statement. But what if I told you that the exact height of this mammoth mount was in ques ion following the mega quake that recently took place in Nepal ?India’s top surveyor Nepal scientist  to measure Everest’s  true height . This team of scientists would be sent to neighboring Nepal to measure Everest in the hope of putting to rest a debate about the true height of the towering mountain.A deadly 7.8-magnitude earthquake struck Nepal in 2015, killing thousands and altering the landscape across the Himalayan nation.

    Satellite data at the time suggested the impact of the quake reduced Everest’s peak—which officially stands at 8,848 meters (29,029 feet) above sea level—by anywhere between a few millimeters and an inch.But lingering doubt among the has prompted a fresh expedition to size up the peak, said India’s surveyor general Swarna Subba Rao.”We will remeasure it,” Rao was quoted as saying by the Press Trust of India (PTI) news agency, adding the team would set off in two months.”Two years have passed since the major Nepal earthquake and there’s doubt in the scientific community that it did in fact shrink.”

    The exercise will require a month for observation and roughly another fortnight for the data to be officially declared.Another official told AFP that a five-member team would depart for the expedition at winter’s end, and would take measurements using instruments on the ground to gauge the peak’s real height. The , Nepal’s deadliest disaster in more than 80 years, is also believed to have shifted the earth beneath the capital Kathmandu several meters to the south. With the scientific expedition set to take  place at the very top of the world, perhaps one day they  

     

    SOURCE…m.phys.org

    Fitness on the Fly , Airport Gyms on the rise

    Passengers flying out of Baltimore/Washington International Airport will soon be able to get a real workout — and a shower — before their flights.A post-security fitness facility, called ROAM Fitness, is scheduled to open at BWI on Monday, in the new connector between Concourses D and E.The workout space will be open daily from 5 a.m. to 10 p.m. and is large enough to accommodate 21 people, who will have access to cardio equipment, stretching space, free weights, kettle bells, medicine balls, stability balls, a TRX system, yoga mats and a pull-up bar.Travelers who don’t have their own workout gear can borrow activewear or purchase footwear and have their own workout outfits vacuum-sealed after a visit to keep odors from mingling.
     

    There’s also a shower reservation system to make sure everyone can freshen up before their flight.“To ensure travelers can dedicate the appropriate time and energy for their workout and enjoy a refreshing escape from the stresses of air travel, we made sure our facility was located after security, since going through security is a time variable that can never be predicted,” said ROAM co-founder Cynthia Sandall.Access to ROAM Fitness at BWI is currently $40 for a day pass, $175 for a monthly pass and $600 for a yearly pass. Passes can be purchased online, on a smartphone or at the door. (Check the website for deals on discounted passes.) The next ROAM Fitness center scheduled to open in 2017 is slated for Charlotte Douglas International Airport.

    ROAM Fitness claims to be the first public-use post-security airport fitness center with both a gym and shower facilities, but it is not the only airport fitness center.In North America, travelers can purchase a day pass for $15 to use the fitness and showering facilities (and heated indoor pool) at the Westin Detroit Metropolitan Airport, which is attached to the Detroit Metropolitan Airport McNamara Terminal. For $20 ($22.40 with tax), travelers can get a day pass to use the pool and extensive fitness facilities at the Hilton Chicago O’Hare Airport, which is accessible from O’Hare via underground walkways. And there’s also a branch of GoodLife Fitness on the arrivals level of Terminal 1 at Toronto Pearson International Airport ($14 CAD/about $11 US for a 14-day trial membership.)

    SOURCE…www.usatoday.com

     

     

     

     

    UC Davis Doctors Perform Surgery On Baby Still In The Womb

    UC DAVIS (CBS13) — A first-of-its-kind surgery at UC Davis Children’s Hospital had a happy ending just in time for the holidays.Doctors are celebrating a successful fetal surgery on a baby boy while he was still growing inside the womb.Bobby Angeles and Khae Saetern named their little boy Matthew, which means “a gift from God.” It’s a fitting name when you consider the loss they’ve experienced and the loss they almost faced. In the last three years, they’ve dealt with infertility, miscarriages, a baby girl who was stillborn. Then their unborn son had a serious condition that threatened his life.“Every moment, I am thinking when I’m driving, ‘Please God. Just take care of my son. Please God,’” Angeles said. Matthew Tobias Saetern-Angeles was not expected to make it. But now two months later, he’s sporting a hearty head of hair and sleeping like a champ.“We just wanted to scream down the hallways, we’re going home! we’re going home! In the car, we took a picture of each other with the baby. We’re on our way home, this is really happening,” Angeles said.While still developing in the womb, Matthew was diagnosed with hydrops, which creates excess fluid in the chest. The options for the soon-to-be-born baby boy seemed to be beyond the scope of modern medicine.That’s when doctors at UC Davis Children’s Hospital stepped in with a suggestion that was both high risk and high reward.“Everything happened so fast, so you really don’t have time to digest everything,” Saetern said. “We had our concerns and we had our questions, but ultimately, we left it to the doctor to decide what was in the best interest of the baby and my health.”At 32 weeks, doctors made a small incision in Saetern’s stomach and used a catheter to drain the fluid from Matthew’s chest, completing the hospital’s first successful fetal surgery.“Without that procedure, who knows where we’d be right now?” Angeles said.The couple says the best part of bringing Matthew home is being able to put him in his crib. They’ve had a nursery decorated and ready to go for quite a few years and now they can finally use it.

     

    SOURCE…sacramento.cbslocal.com

    Want to be more successful? Try thinking about death

     

    A new study on a group of basketball players has found they played better if they thought about death before taking to the court.Researchers say their findings indicate that thoughts of mortality could be used as a powerful motivator, not just for sports but for many different performance-related activities.The study, published in the Journal of Sport and Exercise Psychology, sought to investigate the effects of Terror Management Theory.

    Study co-leader Uri Lifshin of the University of Arizona told Medical News Today: “Terror management theory talks about striving for self-esteem and why we want to accomplish things in our lives and be successful. Everybody has their own thing in which they invest that is their legacy and symbolic immortality.”

    “Your subconscious tries to find ways to defeat death, to make death not a problem, and the solution is self-esteem. Self-esteem gives you a feeling that you’re part of something bigger, that you have a chance for immortality, that you have meaning, that you’re not just a sack of meat.”

    In one experiment, researchers asked basketball players to complete one of two questionnaires before playing a short game of one-on-one basketball. One of the questionnaires asked them about their feelings about death, and the other asked about their feelings about basketball.

    Those who completed the ‘death’ questionnaire showed a 40 per cent improvement in their personal performance.In another experiment participants were instructed to take a one-minute basket-shooting challenge, by a researcher who was wearing a t-shirt with a white skull on, along with other visual signifiers of mortality – displayed to only half of the participants.

    Those who’d seen the ‘death’ t-shirt performed approximately 30 per cent better than those who hadn’t.Study co-leader Colin Zestcott said: “This is a potentially untapped way to motivate athletes but also perhaps to motivate people in other realms.“Outside of sports, we think that this has implications for a range of different performance-related tasks, like people’s jobs, so we’re excited about the future of this research.”

    SOURCE…www.telegraph.co.uk

     

    Research Reveals a Simple Trick That Doubles Your Chances for Success

    We all have goals. And what’s the first thing most of us think about when we consider how to achieve them? “I need to get motivated.” The surprising thing? Motivation is exactly what you don’t need. Today, I’m going to share a surprising research study that reveals why motivation isn’t the key to achieving your goals and offers a simple strategy that actually works. The best part? This highly practical strategy has been scientifically proven to double or even triple your chances for success.

    Here’s what you need to know and how you can apply it to your life…

    How to Make Exercise a Habit

    Let’s say that – like many people – you want to make a habit of exercising consistently. Researchers have discovered that while many people are motivated to workout (i.e. they have the desire to workout and get fit), the people who actually stick to their goals do one thing very differently from everyone else. Here’s how researchers discovered the “one thing” that makes it more likely for you to stick to your goals.

    In a study published in the British Journal of Health Psychology, researchers measured how frequently people exercised over a two week period. The researchers started by randomly assigning 248 adults to one of three groups.

    Group 1 was the control group. They were asked to keep track of how frequently they exercised over the next two weeks. Before they left, each person was asked to read the opening three paragraphs of an unrelated novel.

    Group 2 was the motivation group. They were also asked to keep track of how frequently they exercised over the next two weeks. Then, each person was asked to read a pamphlet on the benefits of exercise for reducing the risk of heart disease. Participants in Group 2 were also told, “Most young adults who have stuck to a regular exercise program have found it to be very effective in reducing their chances of developing coronary heart disease.”

    The goal of these actions was to motivate Group 2 to exercise regularly.

    Group 3 was the intention group. After being told to track their exercise, they also read the motivational pamphlet and got the same speech as Group 2. This was done to ensure that Group 2 and Group 3 were equally motivated.

    Unlike Group 2, however, they were also asked to formulate a plan for when and where they would exercise over the following week. Specifically, each person in Group 3 was asked to explicitly state their intention to exercise by completing the following statement…

    “During the next week, I will partake in at least 20 minutes of vigorous exercise on [DAY] at [TIME OF DAY] at/in [PLACE].”

    After receiving these instructions, all three groups left.

     

    The Surprising Results: Motivation vs. Intention

    Two weeks later, the researchers were surprised by what had happened in the three groups.

    • In the control group, 38% of participants exercised at least once per week.
    • In the motivation group, 35% of participants exercised at least once per week.
    • In the intention group, an incredible 91% of participants exercised at least once per week.

    Simply by writing down a plan that said exactly when and where they intended to exercise, the participants in Group 3 were much more likely to actually follow through.

     

    The study in the British Journal of Health Psychology found that 91% people who planned their intention to exercise by writing down when and where they would exercise each week ended up following through. Meanwhile, people who read motivational material about exercise, but did not plan when and where they would exercise, showed no increase compared to the control group. (Graphic by James Clear.)

    Perhaps even more surprising was the fact that having a specific plan worked really well, but motivation didn’t work at all. Group 1 (the control group) and Group 2 (the motivation group) performed essentially the same levels of exercise.

    Or, as the researchers put it, “Motivation … had no significant effects on exercise behavior.”

    Compare these results to how most people talk about making change and achieving goals. Words like motivation, willpower, and desire get tossed around a lot. But the truth is, we all have these things to some degree. If you want to make a change at all, then you have some level of “desire.”

    The researchers discovered that what pulls that desire out of you and turns it into real–world action isn’t your level of motivation, but rather your plan for implementation.

    How to Follow Through With Your Goals

    “Deciding in advance when and where you will take specific actions to reach your goal can double or triple your chances for success.” – Heidi Grant Halvorson, Columbia University professor

    This business about planning your actions and achieving your goals isn’t a random, one. For example, similar studies have found that…

    • Women who stated when and where they would perform a breast self–examination, did it 100% of the time. Meanwhile, those who didn’t state when and where only performed the exam 53% of the time. (1)
    • Dieters who formulated a plan for when and how they would eat healthier were significantly more likely to eat healthy than those who did not. (2)
    • People who wrote down when and where they would take their vitamins each day were less likely to miss a day over a five week span than those who did not. (3)

    In fact, over 100 separate studies in a wide range of experimental situations have come to the same conclusion: people who explicitly state when and where their new behaviors are going to happen are much more likely to stick to their goals.

    You can apply this strategy to almost any goal you can think of, and certainly to most health goals. For example, if you want to start a daily meditation habit this month, then you’ll be more likely to stick to your goal if you plan out when and where you’ll meditate each day.

    What to Do When Plans Fall Apart

    “The best laid plans of mice and men often go astray.” – Robert Burns

    Sometimes you won’t be able to implement a new behavior – no matter how perfect your plan is. In situations like these, it’s great to use the “if–then” version of this strategy. You’re still stating your intention to perform a particular behavior, so the basic idea is the same. This time, however, you simply plan for unexpected situations by using the phrase, “If ____, then ____.”

    For example…

    • If I eat fast food for lunch, then I’ll stop by the store and buy some vegetables for dinner.
    • If I haven’t called my mom back by 7pm, then I won’t turn on the TV until I do.
    • If my meeting runs over and I don’t have time to workout this afternoon, then I’ll wake up early tomorrow and run.

    The “if–then” strategy gives you a clear plan for overcoming the unexpected stuff, which means it’s less likely that you’ll be swept away by the urgencies of life. You can’t control when little emergencies happen to you, but you don’t have to be a victim of them either.

    Use This Strategy to Achieve Your Goals

    If you don’t plan out your behaviors, then you rely on your willpower and motivation to inspire you to act. But if you do plan out when and where you are going to perform a new behavior, your goal has a time and a space to live in the real world. This shift in perspective allows your environment to act as a cue for your new behavior.

    To put it simply: planning out when and where you will perform a specific behavior turns your environment into a trigger for action. The time and place triggers your behavior, not your level of motivation.

    This strategy ties in nicely with the research I’ve shared about how habits work, why you need to schedule your goals, and the difference between professionals and amateurs. (For a complete discussion on habit formation, check out this free guide I put together on transforming your habits.)

    So what’s the moral of this story? Motivation is short lived and doesn’t lead to consistent action. If you want to achieve your goals, then you need a plan for exactly when and how you’re going to execute on them.

    READMORE...www.lifehack.org

    Why you should NEVER eat after 7pm

          Eating late at night is putting millions of people in danger of heart attacks and strokes, experts warn. A late-night meal keeps the body on ‘high alert’ when it should be winding down, researchers found. Heart experts last night advised that adults should never eat within two hours of bedtime – and ideally nothing after 7pm. In a healthy person, blood pressure drops by at least 10 per cent when they go to sleep .But the results of a study of more than 700 people with high blood pressure found that eating within two hours of bedtime meant their levels stayed high. Experts think this is because eating releases a rush of stress hormones when the body should be starting to relax. People who do not see their blood pressure fall at night are known as ‘non-dippers’ – and have a much higher rate of heart-related death. Late eaters were nearly three times more likely to be non-dippers, the Turkish researchers found. Researcher Dr Ebru Özpelit, presenting her results at the speaking at the European Society of Cardiology congress in Rome, said: ‘If we eat late at night, the body essentially remains on high alert as during the day, rather than relaxing for sleep.

         Stress hormones are secreted, causing blood pressure not to decrease during sleep, which should normally happen. ‘Dr Özpelit, from Dokuz Eylül University in Turkey, tracked 721 on people diagnosed with high blood pressure, with an average age of 53. She found that those who ate within two hours of going to bed were 2.8 times more likely to retain high blood pressure overnight. Some 9.4 million people in the UK are diagnosed with high blood pressure, which is also known as hypertension.They are already at a higher risk of heart disease, but if their blood pressure does not fall at night, that risk increases to a far higher level. Experts estimate that 40 per cent of patients with hypertension are non-dippers – potentially 3.76million people in Britain – putting them at serious risk of major heart problems. Dr Özpelit said: ‘It is more dangerous. If blood pressure doesn’t drop by more than 10 per cent this increases cardiovascular risk and these patients have more heart attacks, strokes and chronic disease.’

           But even healthy people with normal blood pressure should take note of the findings, Dr Özpelit said. ‘How we eat may be as important as what we eat,’ she said. She advised that people do not skip breakfast, eat lunch, and keep dinner to a small meal. ‘Eating breakfast and lunch is important but dinner must not be later than seven o’clock in the evening,’ she said. The findings add to a growing body of evidence which suggests keeping all meals to within a fixed period of time – and fasting at night – can have a wide range of health benefits. Previous research has found that an early dinner reduces the risk of breast cancer, lowers blood sugar levels, and helps burn off calories. Experts think part of the reason is that the body evolved to expect meals much earlier in the day – because people went to sleep when it got dark. Dr Özpelit said the invention of electricity changed that – introducing ‘erratic’ eating patterns.  With the advent of affordable artificial lighting and industrialization, modern humans began to experience prolonged hours of illumination every day and resultant extended consumption of food,’ she said.

            Late night eating and skipping breakfast is such an erratic eating pattern which is becoming more prevalent day by day. Professor Peter Weissberg, medical director of the British Heart Foundation, said: ‘This research suggests that eating a meal late at night may contribute to the failure of their blood pressure to reduce. ‘It is normal for blood pressure to reduce overnight, even in people with high blood pressure. ‘However, in some their blood pressure remains elevated throughout the night putting them at potentially higher risk of future complications.

    READMORE…www.dailymail.co.uk