How to Stay Young, Healthy and Good Looking

How to Meditate in 5 Very Sustainable Simple Steps

Meditation has numerous benefits, but it’s hard to make it part of your routine. Find out how to meditate in 5 very sustainable simple steps.
Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

 

LISTEN ON SPOTIFY

 

Meditation has numerous benefits, but it’s hard to make it part of your routine. Find out how to meditate and also how to stick with the practice.

 

Modern life has plenty of comfort and convenience, but it’s also stressful. A lot of us feel too scatter-brained or overwhelmed when it comes to meditation. Sometimes it seems impossible just to focus, much less relax.

 

But meditation can help create peace in your life. You can do it anywhere and at any time. It has incredible (and far-ranging) benefits — everything from decreasing anxiety and stress to improving your memory and even decreasing inflammation on a cellular level.

 

By removing common obstacles preventing meditation, you can embrace a long-term practice to enjoy more relaxation and focus. So let’s start there. Keep reading to find out how to meditate in five simple steps.

 

Meditation Doesn’t Have to be Complicated (Despite What You’ve Heard)

 

Meditation reminds me a lot of healthy eating and exercise. People have been overcomplicating it for decades, but the principles of what it takes to pull it off are actually pretty straightforward.

 

When you think “meditation,” you might have an image in your mind of a Buddhist monk sitting silently for hours in a temple or on a mountaintop.

 

But meditation doesn’t have to be like that. All the tools to try it — and make it a regular part of your life — are available to you wherever you’re reading this right now.

 

In reality, starting a medication practice is like starting any other habit like waking up early or cutting out sugar.

 

Watch this video – How to Meditate: 6 Easy Tips for Beginners

Here’s a basic five-step framework you can follow to start meditating and (more importantly) keep meditating:

 

Step 1. Commit to Short, Manageable Sessions Every Day

 

One of the most formidable obstacles that keeps people from establishing a regular meditation practice is going at it too hard.

 

You get excited about something, and you want to dive in headfirst (I’m raising my hand here). So you try to sit down for an hour a day and “just focus on your breathing.”

 

What happens?

 

You burn out after two or three days! Then you beat yourself up for not having the discipline to stick to your meditation routine.

 

A far more sane (and sustainable) approach: commit a few minutes to meditation each and every day. Small, consistent steps trump marathon sessions.

 

Set a daily time quota—around 5 or 10 minutes — that’s easy to hit. B.J. Fogg, a professor and founder of Stanford University’s Persuasive Tech Lab, used this strategy to help people build a regular flossing habit. He had them start by flossing just one tooth a day.

 

Once you are hitting your daily quota comfortably, you can start increasing your meditation time gradually. It’s like lifting weights; put on a little more weight than before, and keep pushing yourself.

 

It’s tempting to want to go at this intensely to see faster results, but resist. Set yourself up to meditate months and years down the line — and reap all the awesome benefits.

 

Watch this video – 5-Minute Meditation You Can Do Anywhere

(Related:  Yoga Poses to De-Stress)

 

Step 2. Get the Logistics in Place

 

Starting any new habit takes conscious effort. You don’t have to think about rolling out of bed and brushing your teeth because you’ve been doing it for years. But you’ll have to work a little to make meditation a self-sustaining part of your life.

 

Willing yourself to meditate can work for a while, but willpower is a limited resource.

 

You might not have enough left in the tank to force yourself to meditate after a crazy day at work. Good intentions are there, but you just can’t force yourself to follow through.

 

Instead of relying on willpower alone, you can change your environment to make the transition from conscious effort to habit as smooth as possible.

 

Carve out a regular time of your day to meditate. The morning is usually a great opportunity because things tend to be quieter and you’re more alert.

 

Where you meditate can also make a big difference. Find a quiet space to sit down and get away from the world. Cluttered areas can make it harder to focus, so it’s best to find somewhere where things are in order.

 

The person who meditates for 10 minutes every morning alone in a quiet bedroom has a much better chance of making it routine than someone who squeezes it in “whenever they can” during TV commercial breaks.

 

Get your logistics set up, and it’s a lot easier to build the meditation habit.

Watch this video – 7 Min Meditation to Start Your Day: Yoga with Adriene

Step 3. Practice

 

Okay. So you’ve committed to meditate for a few minutes every day and got all your logistics in place…

 

Now you’re probably wondering how to do it.

 

People have been practicing and refining meditation for thousands of years. With such a rich history, countless meditation techniques have emerged. There’s seated meditation, walking meditation, chanting mantras, and on and on.

 

You can (and should!) explore different ways to meditate once you’ve made it a habit. But let’s stick to the basics for now. Keeping things simple gives you the best chance to start a practice without getting overwhelmed.

 

First, set a timer for the amount of time you plan to meditate. You don’t want to be obsessing about when you should end your session once you’ve begun.

 

Then sit down in a quiet place. You can sit cross-legged on the floor (a pad or pillow helps) or in a chair with your feet on the floor. If you have back problems, you can lie down. The key is to keep your spine straight and the rest of your body relaxed. Close your eyes if you like.

 

Breathe. Inhale deeply through your nose, pause for a moment, and then exhale through your mouth. You want your breathing to be slow and deep. There’s no need to force anything here.

 

Watch. The “goal” of this basic style of meditation is to simply pay attention to your breathing. Follow the inhales, pauses, and exhales. You’ll be able to focus on your breathing for a bit, but it’s only a matter of time before random thoughts enter your mind and throw you off.

 

Check yourself and refocus. Don’t freak out when you notice your thoughts are wandering; getting angry or fighting your thoughts isn’t helpful. Just keep breathing and refocus your mind on that. It’s a constant process of noticing stray thoughts and checking yourself.

 

Keep going until the timer goes off. You’re done. Adopting a basic meditation practice is straightforward, but you’ll probably be shocked how difficult it is to stay focused at first. Just keep at it; you’ll only get more focused and aware over time.

 

Step 4. Cultivate the Right Attitude

 

Another thing that keeps people from sticking with meditation is their attitude. They get frustrated when they feel like they aren’t “doing it right” or noticing results.

 

But meditation is a bit different than other healthy habits like eating right or going to the gym. It’s easy to find out if you lost weight; you just have to hop on the scale. But it’s harder to define a meditation “success.”

 

This can be frustrating, especially if you’re a goal-oriented person. That’s why it’s crucial to change your expectations. You “succeed” at meditation by sitting down and doing it when you committed to do it and gradually lengthening your sessions.

 

Some days it’ll be easy to fall into a state of perfect awareness. Others might feel like pulling teeth. It’s all part of the process. The key is to keep at it.

 

And be kind to yourself. Beating yourself up after (or during) the inevitable difficult sessions is counterproductive. There’s no reason to discourage yourself. You should congratulate yourself instead; you’ve already “won” just by showing up.

 

It’s called a “meditation practice” for a reason…

 

Show up when you plan to show up. And give it your best. The results might be hard to see sometimes, but they’re piling up.

 

Step 5. Expand Your Practice into Other Areas of Your Life

 

One of the coolest things about starting a meditation practice is you can take the principle — total awareness of what you’re doing in the present moment — and carry it over into other aspects of your life.

 

“Meditation” isn’t limited to strictly the sessions you set aside for it. Throughout the day, you’ll find plenty of sessions for little mini-meditation sessions if you just pay attention.

 

Working on the computer? Take a second to check in and focus on your breathing.

Riding the train home? Instead of thinking about all the chores you have to do later, pull your mind back into the present moment.

 

Every dull, mundane part of your day (like washing the dishes) is another opportunity to bring your awareness into the present moment.

 

If you practice carrying this focus on the present moment into other parts of your day, you’ll find yourself calmer and less overwhelmed.

 

Watch this video – 10 Min Meditation for Anxiety

Start Today

 

Almost everyone has heard about the incredible benefits of meditation.

 

A lot of people have tried it, but most struggle to stick with it and make it a regular part of their lives.

 

By following the five steps laid out above, you can remove the obstacles that tripped them up. You can enjoy a happier, more fulfilling life for months and years to come.

 

Start today.

 

Written by Corey Pemberton

 

Author Bio:

 

Corey Pemberton is a freelance writer, Brazilian Jiu Jitsu practitioner, and Paleo health enthusiast. Ever since he discovered the ancestral health movement five years ago, he has explored different ways to incorporate ancestral wisdom into his nutrition, exercise, and lifestyle at large. One of his favorite topics is challenging long-held nutrition myths. Feel free to stop by his website or say hello on Twitter.

 

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

 

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

 

To find out more, click on – Keto Slow Cooker Cookbook

Paleo Fitness – 12 Proven Ways Music Improves Your Workout

Don’t forget those headphones! Music improves your workout in ways you probably never even considered. Get those tunes pumping, because we’ve got to show you the 12 proven ways music improves your workouts.
Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

 

LISTEN ON SPOTIFY

 

Don’t forget those headphones! Music improves your workout in ways you probably never even considered.

 

Have you ever watched a toddler’s spontaneous response to music? They hear a song and start moving right along to the beat!

 

As adults, we’re no different. Fast, upbeat music prompts an innate urge within us to move, so it should come as no surprise that music has the power to enhance our workout.

 

In fact, a few years ago, USA Track & Field officially recognized that music gave athletes a competitive edge. As a result, they banned athletes from using music in races where awards or money were at stake. Today, many athletes view music as “essential to peak performance” when exercising or competing in a sport.

 

Get those tunes pumping, because we’ve got 12 proven ways to show you that music can make your workouts better than ever.

 

Provides a Satisfying Workout

 

Music improves your workout simply because music is one of the great pleasures of life. Listen to your favorite high-energy songs as you move through your exercise routine for a more pleasurable experience.

 

Distracts You from Discomfort

 

While we may discredit the “no pain, no gain” mantra, there’s no arguing that exercise stresses out the body in order to achieve results. Music improves your workout by taking your mind off any pain or discomfort you may experience while exercising.

 

Increases Endurance

 

Music is connected to emotions and can stimulate a greater performance. When you create your own motivational playlist, expect your endurance to rise!

 

Elevates Mood

 

Your frame of mind is everything when it comes to your physical performance, whether you’re competing in sports or simply exercising to stay fit. Music can lift your spirits, give you a positive mental attitude and put a spring in your step. Beat or tempo, positive lyrics, and any memories or associations you have with a particular song are all important factors in elevating your mood.

 

Maximizes Your Effort

 

There’s also a tricky factor at play: Music gives the perception that you’re putting out less effort to accomplish more in your workout. That’s because the distraction of the music increases pleasure while distracts from pain, helping you reach that finish line with seemingly less effort.

 

Oxygenates Your Blood

 

In a study involving cyclists, researchers measured oxygen levels in their blood. They found that when cyclists pedaled in cadence to music, they required 7 percent less oxygen to perform at the same level as those who did not listen to music.

 

Gives You Encouragement

 

When your efficiency and endurance is high, why stop? A great playlist can be just the thing you need to pump you up to work out – and keep you in the zone.

 

Sets the Pace

 

When you choose music with a high tempo, you can sync your body to it in your workout  to help you keep an even pace. Setting a strong cadence while running, biking, or doing any other rhythmic exercise will help keep you efficient and consistent.

 

Increases Strength

 

While this may seem like a bold claim, researchers discovered that listening to the right music actually can increase your strength. They conducted a “grip” test and alternated stimulating, energetic music with sedating, relaxing music. When listening to the energetic music, subjects demonstrated significantly higher strength scores.

 

Promotes Post-Workout Recovery

 

Keep the music going in your cool-down. Here’s why: one study found that listening to music after a hard workout took more steps during recovery and recorded lower perceived exertion scores.

 

Improves Coordination

 

Even your motor skills can be improved with a few good tunes. Swiss researchers discovered that an exercise program combined with music improves gait, balance and coordination among seniors and those rehabilitating from injuries.

 

One of the strong elements of music in these improvements is the rhythmic beat and the connection between the brain and motor skills.

 

Speeds Reaction Times

 

Music improves your workout by quickening your response time. One study showed that music with a fast beat stimulated the emotional state of the athletes and promoted quicker reaction times.

 

Watch this video – 5 WAYS TO IMPROVE YOUR WORKOUTS & MAKE PROGRESS FASTER | Workout Science Explained

Tips for Putting It All Together

 

The impact of music on the brain and its influence on our mood, stress, response, and other factors is pretty amazing!

 

When you’re building that workout playlist, look for music that meets these criteria:

 

  • Has a strong, invigorating beat (about 120 – 160 bmp for a more intense workout)
  • Features upbeat, positive lyrics and a stimulating melody
  • Offers a rhythm that syncs well with your activity
  • Satisfies your personal tastes

 

Need more help finding the right songs? Here are several sites that offer workout music mixes:

 

 

Or you can put together your own workout playlist by going to Song bpm to determine the beats per minute of your favorite songs. Remember to look for songs that are 120 – 160 beats per minute for the harder parts of your workout – it can be less for the warm-up and cool down.

 

The Bottom Line

 

Music improves your workout, plain and simple. A good playlist adds an element of pure enjoyment and stimulation to put you in the mood to work out, while providing you with at least a dozen benefits! What’s on your playlist?

 

Don’t let your favorite songs take up too much space on your phone! You’ll want to make room for these Top 11 Fitness Apps that make exercising fun.

 

Written by Rob Fischer

 

Author Bio:

 

Rob has been writing professionally for over 35 years. His experience includes writing curricula, study guides, articles, blogs, newsletters, manuals, workbooks, training courses, workshops, and books.

 

Rob has published thirteen books and serves as a ghostwriter and editor for other authors. As a certified life coach, Rob is passionate about helping others grow and achieve their goals. He loves hiking, bicycling, snow shoeing, and cross-country skiing.

 

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

 

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

 

To find out more, click on – Keto Slow Cooker Cookbook

What Can Be the Easiest Way to Tackle ED

What can be the easiest way to tackle ED? Most men think it’s a complicated task to overcome ED and even that it’s incurable. Many try strong medications or hormonal therapies with horrendous side effects. It may therefore come as a surprise to you how simple and effective the method is that was proven in a new study published in JAMA Network Open.
Click on Here to Discover How You Can Increase Stamina and Heal Erectile Dysfunction Without Using Drugs

 

LISTEN ON SPOTIFY

 

Most men think it’s a complicated task to overcome ED and even that it’s incurable.

 

Many try strong medications or hormonal therapies with horrendous side effects.

 

It may therefore come as a surprise to you how simple and effective the method is that was proven in a new study published in JAMA Network Open.

 

It has no side effects other than lower blood pressure and cholesterol, improved blood sugar levels, and other health markers. Plus, of course, drastically increased stamina.

 

ED and cardiovascular disease share many of the same risk factors, namely, metabolic syndrome, diabetes, high cholesterol, high blood pressure, a lack of exercise, sedentary habits, obesity, and smoking.

 

In fact, the authors of the new study point to some previous studies that show that ED can be used to predict future cases of cardiovascular disease.

 

We already know that healthy dieting is one of the most effective recommendations against cardiovascular disease, so the researchers wondered whether it worked for ED too. After all, it is difficult to motivate men to adopt a healthy diet to address some potential future heart disease, but if you tell them to do so to prevent or treat ED, they might just be motivated enough.

 

They obtained their data from the Health Professionals Follow-up Study, which ran between 1998 and 2014. The subjects were 21,469 male health professionals who were between ages 40 and 75 in 1998 and who did not have ED, diabetes, or heart disease at the beginning of the study.

 

They were given food frequency questionnaires every four years to establish their food and nutrient intake. The authors of this study then used a Mediterranean diet score and the Alternative Healthy Eating Index 2010 score to rank them according to the health of their diets.

 

The subjects were also given questionnaires every four years to assess their levels of ED.

 

During the follow-up period, there were 968 ED cases among men younger than 60, 3,703 cases among men aged between 60 and 70, and 4,793 cases among men aged 70 and older.

 

For men younger than 60, those with the highest Mediterranean diet scores were 22% less likely to develop ED than men with the lowest Mediterranean diet scores.

 

For the men between ages 60 and 70, the highest Mediterranean diet score cut down their risk of ED by 18%, and for those over 70, by 7%.

 

The Alternative Healthy Eating Index 2010 also cut ED risk, especially for men below 60, where it reduced their risk by 22%.

 

These two diets are relatively similar.

 

The Mediterranean diet includes plenty of whole grains, legumes, fish, fruits, vegetables, nuts, seeds, and olive oil. Its intake of red meat, poultry, dairy products, and eggs is relatively low, while refined grains are almost completely excluded.

 

The Alternative Healthy Eating Index 2010 rewards you for eating healthy foods, which it defines as fruits, vegetables, legumes, whole grains, nuts, fish, and polyunsaturated fats, while subtracting points for eating unhealthy foods, which it identifies as refined grains, sugar-sweetened beverages, red and processed meat, trans fat, and sodium.

 

But eating healthy is not going to be enough to completely cure ED if you already suffer from it. For that, you need to do these effortless home “exercises” for a few minutes…

 

Easiest Way to Tackle ED – Common Health Issue Causes ED (and how to prevent it)

 

Most often we look as ED as an isolated health issue. Or maybe connect it to cardiovascular or hormonal problems.

 

But a new study reveals a very common condition that almost doubles the risk of severe ED. Fortunately, treating this potential underlying cause of ED is relatively easy.

 

In the study published in The Journal of Rheumatology, 201 men who came to a rheumatology clinic were surveyed about their erection strength.

 

Of those, 83 (41%) suffered gout. This is a common arthritis-related disease, where the joints in the big toe become inflamed.

 

Significantly more men suffering gout reported erectile problems (76% with gout vs. 51% of non-gout patients). And the difference was even greater with severe erectile dysfunction (26% with gout vs. 15% of non-gout patients).

 

The connection between the two diseases is not quite clear, but what is clear is that if you suffer erectile dysfunction as well as gout, treating your gout will positively affect your erectile strength.

 

Fortunately, it’s quite easy to manage gout with simple diet and lifestyle changes. Since it’s closely related with rheumatoid arthritis, what works for one will work for the other.

 

Here is a step-by-step plan designed to reverse arthritis (and gout) in 28 days or less…

 

But if you suffer erectile dysfunction and want to look for the easiest way to tackle ED, this is by far the most effective natural method to get you back in the sack strong and powerful…

 

Easiest Way to Tackle ED – This Common Drink Cures ED in Men with High Blood Pressure

 

With prescriptions of ED medications being at peak levels (and also the number of men suffering deadly side effects), you may be happy to hear that a common, cheap drink can be just as effective.

 

Here’s the hint: 85% of Americans drink it every day! You should just drink more to tackle your ED.

 

Not sure?

 

A new study conducted at the University of Texas has investigated the effect of coffee consumption on erectile dysfunction (ED) among men with obesity, high blood pressure and type 2 diabetes.

 

It was discovered that those who were overweight or obese, or suffered from high blood pressure, showed a reduction in symptoms of ED by drinking 2 to 3 cups of coffee a day. Only those with type 2 diabetes did not show any significant improvement even after coffee consumption.

 

Since the effect is due to the main ingredient in coffee, namely caffeine, the researchers also measured the amount needed to reduce ED symptoms. Two to three cups of coffee were found to be equivalent to 170 to 375 milligrams of caffeine.

 

Researchers speculated that coffee’s positive effect on ED  is due to caffeine’s ability to trigger a series of pharmacological effects inside the body. The result is the relaxation of arteries and smooth muscles in the penis, leading to improved blood flow and a stronger erection.

 

This shows that natural ingredients can deliver amazing benefits to erectile dysfunction  without suffering the risks and side effects of prescription medications.

 

Are you looking for the easiest way to tackle ED? Watch this video – How to FIX erectile dysfunction for good! – Doctor Explains!

 

However, the most effective method I know to completely cure erectile dysfunction naturally, is a set of easy exercises, designed to drastically increase blood flow into the genital area. Learn more about these easy erectile dysfunction exercises here…

 

This post is from the Erectile Dysfunction Master Program, which was created by Christian Goodman for men who are looking for the best erectile dysfunction natural remedies.  This is an all-natural system that utilizes the power of exercises to permanently cure erectile dysfunction. By following the techniques in this program, you will be able to get hard fast without pills and maintain stronger erections for hours so you can enjoy sex again. 

 

Erectile problems can be physical or emotional. If your problem is physical, you need to exercise the muscles around the genital area. If your problem is emotional, then you need to learn relaxation techniques. Erection Master will teach you steps that can help get rid of your erectile dysfunction for good. As long as you’re willing to commit 30 minutes of your time, 3 to 7 days a week for 1 to 2 months, they’ll work for you. You can practice the steps alone or with your partner. 

 

These techniques are far more effective than Viagra, Cialis or other drugs for erectile dysfunction. The drugs only help about 40% of men who use them and can also cause very serious side effects. 

 

To find out more about this program, click on Easiest Way to Tackle ED

Revealing Here the 7 Science-Backed Ways to Be Happier

Here are the 7 Science-backed ways to be happier. These tips for a better mood are just as effective when you’re happy because they support your health on multiple levels.
Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

 

LISTEN ON SPOTIFY

 

How to Be Happy: 7 Simple Steps

 

We all have days when we feel a little Grinch-like.

 

Something goes wrong, we’re late for work, there’s too much traffic, we receive disappointing news – the occasional bad mood makes you human, after all. But if you’ve found yourself in a relentless funk when pulling teeth is easier than forcing a smile, it may be time to make a few simple shifts in your lifestyle.

 

Now, these proven ways to increase your happiness aren’t only reserved for when you’re a grumpasaurus. These tips for a better mood are just as effective when you’re happy because they support your health on multiple levels. Besides, if you regularly incorporate these tips into your routine, you may never wake up in your Scrooge costume again.

 

Here are 7 science-backed ways to be happier.

 

  1. Take a Break from Social Media

 

According to studies, staying off Facebook can make you happier.

 

Now, if you’ve already made that observation yourself, you’re probably not surprised.

 

But when asked to stay off Facebook for 1 week, participants in Denmark not only rated their level of life satisfaction higher, but also reported feeling less worried, lonely and stressed when compared to the control group who continued regular use with social media. Try staying off Facebook for 1 week. Chances are, you’ll feel less lonely and stressed.

 

Researchers related the increased happiness to our tendencies to compare ourselves to others on social media.

 

So, the next time you’re feeling anxious or gloomy, try your best to unplug from social media and technology for the day. It can also help to disconnect from your phone and apps such as Instagram, which also promote comparison and distract you from being in the present moment.

 

If it’s not realistic to turn off your phone completely, try to avoid checking messages or voice mail until you’ve given yourself a chance to recharge. Which brings me to the next point…

 

  1. Meditate

 

While meditation is found on almost every list of ways to improve happiness, science agrees it’s for good reason.

 

In a study done on “loving-kindness meditation” (LKM), participants who practiced this form of meditation for at least one hour each week for 7 weeks reported decreased feelings of depression and increased life satisfaction – in which the increased rate of positive feelings directly correlated with the number of hours spent in meditation.

 

But the study also showed that LKM meditation can help sustain feelings of positivity long after you’ve left the meditation cushion. Loving-kindness meditation can help boost your mood with feelings of positivity.

 

Loving-kindness is a meditation that requires you to focus your emotions and positive feelings towards a person for whom you already feel warmth, care and compassion. LKM asks you to extend the warm feelings to yourself first, and then to others during meditation.

 

And while it seems natural that the positive emotion evoked by this meditation would increase happiness, the study pointed out that meditation may be an effective tool for combating depression by improving long-term happiness by helping us “outpace” the hedonic treadmill.

 

The hedonic treadmill is a term used to describe the emotional set point we return to, despite encountering positive or negative events – for example, winning the lottery or becoming paraplegic. As quoted from the study: “The hedonic treadmill, as classically stated, implies that all efforts to improve happiness are doomed to failure”.

 

But the study’s findings suggest that meditation does, in fact, provide long-term feelings that last beyond the time spent in meditation practice, rather than a temporarily altered state of positivity.

Therefore, meditation can be effective not only for instantly improving your mood, but for preventing negative feelings in the future.

 

While this study was done on LKM, there are many forms of meditation you can try, such as Vipassana meditation or Mantra meditation. You may simply prefer to sit in a comfortable spot and focus on your breath for twenty minutes, uninterrupted.

 

Thanks to YouTube and free meditation apps, you can also experiment with different forms of meditation to see what works best for you. There are no shortage of guided meditations and playlists online that you can listen to for free.

 

  1. Be Kind

A recent study shows that helping others is more effective for boosting our mood than helping ourselves.

 

During a 6-week experiment, the study observed the mood and well-being of those who did random acts of kindness for others compared to those who focused on doing kind things for themselves.

 

The findings showed a greater increase in happiness in those who performed acts of kindness to others or the world, while the test group who engaged in self-focused behavior reported no increase in positive feelings.

 

So, maybe there’s a gold nugget in the saying that goes “If you’re feeling helpless, help someone”.

 

  1. Jam Out

 

Having a bad day? Blast the tunes.

Although we probably don’t need research to confirm this (because let’s be honest: who doesn’t feel better after spontaneously blaring Beyoncé), studies show that putting on upbeat music instantly lifts your spirits.

 

So, make sure you’ve got your happiness playlist ready to go for the next time you’re stuck in traffic or angry at your boss – or anytime you need to take a solid breather.

 

  1. Get Sweaty

 

When you’re grumpy, it’s all too easy to choose a nap or Netflix over a treadmill. But exercise is one of the best ways to improve your mood at a cellular level, because it releases a flood of endorphins – your “feel good” chemicals. This is also why exercise is used as a key component in recovery programs for those suffering from depression and anxiety.

 

Now, tell me – have you ever regretted a satisfying, sweaty exercise session?… Didn’t think so.

 

Since getting motivated to go to the gym can be challenging when you’re in a bad mood (more so than the workout itself), it can help to have a personal mantra to repeat to yourself when you’re unmotivated. For example, my personal mantra for when I’m unmotivated has become JFDI, which stands for “just freaking do it”. And guess what – it works!

 

While staying home and cozying up to your favorite sweet instead may provide instant gratification, it’s much more sustainable to promote your happiness with exercise. While exercise also provides instant feelings of accomplishment and satisfaction, it also supports your health on several fundamental levels.

 

  1. Be Grateful

 

While gratitude has almost become a “buzzword”, there’s a reason why appreciating what you have is largely focused on by many spiritual teachers and anyone wishing to improve their mental health.

 

Studies have also observed an increase in motivation, optimism and a reduction in physical symptoms in those who keep a gratitude journal. Whether you prefer to write down what you’re grateful for or reflect without a pen and paper, simply focusing your attention on what you appreciate can be an instant mood booster. But the trick is to feel grateful, as opposed to just thinking about what you’re thankful for.

 

Sometimes when we’re grumpy, it’s easy to be in a state of resistance and initially avoid activities that will generate positive feelings. But by focusing your attention on finding just one thing you appreciate (which could be something as simple as having all of your fingers and toes), you’ll often find the list keeps growing. Try a gratitude journal to help you focus on the things that make you happy.

 

As you continue to focus on what’s going right in your life, just try to stay in a bad mood – I dare you!

 

It can also help to keep a log of the good things you’ve attracted into your life (as you encounter them). This way, when you’re in a bad mood, you can see proof of the good situations that have come into your existence, which can help reassure you that things always improve and get better.

 

  1. Indulge in Nutritious Foods

 

Treating yourself to a delicious, nutrient-dense meal is one way to squash a bad mood. Not only will you feel good eating a meal that’s in line with your health goals, but you’ll support your mood on a nutritional level.

 

You see, specific nutrients have been linked to mood regulation, such as omega-3 essential fatty acids and vitamin D. And as a precursor to serotonin (your feel-good neurotransmitter), l-tryptophan is another nutrient to include in your diet if you’ve been feeling low.

 

Therefore, you may also want to regularly include foods in your diet that contain one or more of these mood-boosting nutrients in your diet: wild salmon, green tea, egg yolks, grass-fed beef, spirulina, and bananas.

 

As you can see, there are several proven ways to increase your happiness when you’ve been sprinkled by the bad mood dust. And best of all, they can be conveniently practiced anytime, anywhere, to quickly restore you back to contentment.

 

Watch this video – How to Be Happy Every Day: It Will Change the World | Jacqueline Way | TEDxStanleyPark

 

Written by Brandi Black

 

Author Bio:

 

Brandi Black is a Registered Holistic Nutritionist and the creator of Feel Best Naked, a health blog for women who want to clear up their skin, lose the muffin top and make the bloat disappear. After years of experiencing (and then healing) her own unbalanced hormones, she’s now obsessed with helping other women feel spectacular in their own skin with natural remedies for hormone balance.

 

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

 

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

 

To find out more, click on – Keto Slow Cooker Cookbook

10 Bodyweight Exercises for Improving Your Endurance and Strength

Fitness doesn’t have to be complicated. In fact, sculpting a kickass body is easier than you think. Bodyweight training requires zero equipment and minimal space. To make things even easier, we’ve put together 10 bodyweight exercises for improving your endurance and strength.
Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

 

LISTEN ON SPOTIFY

 

10 Classic Bodyweight Exercises (From Easy to Advanced)

 

Fitness doesn’t have to be complicated. In fact, sculpting a kickass body is easier than you think. Bodyweight training requires zero equipment and minimal space. To make things even easier, we’ve put together 10 classic bodyweight exercises broken down by three different fitness levels (ranging from easy to advanced).

 

Bodyweight training is an extremely simple, effective way to get in shape. Without the need for fancy equipment, complicated exercises, or much space, it becomes easy to do a full-body, fat-blasting workout.

 

That being said, sometimes it’s difficult to know which bodyweight exercises you should be doing (or how to modify them to best suit your body and fitness level). In this article, I’ll teach you 10 highly effective bodyweight exercises, and I’ll show you how to increase or decrease the challenge of these classic moves.

 

Let’s dive in!

 

Classic Squat Jump | Goal: 15 reps per set

 

Benefits of Squat Jumps

 

Squat jumps are among the best plyometric bodyweight exercises. They spike your heart rate, tone your legs (from hips to ankles), and give the core a good workout. Studies also show that incorporating the squat jump into a training program can lead to gains of strength and power in participants.

 

Another benefit to the squat jump (that you might not have considered) is how it improves digestion and elimination. The squat position aligns the intestinal tract in a way that causes waste to move downwards, and it creates intra-abdominal pressure.

These two factors make it much easier to have healthy bowel movements.

 

The most common mistakes include poor posture, leaning forward, decreased range of motion, and incorrect landing.

 

It’s incredibly important to correctly perform the jump squat. Here’s how:

 

To focus on correct form, decrease the number of overall repetitions.

 

At the top of the jump, the hip crease should open, the pelvis slightly pressed forward, the abdominals braced, the back straight up-and-down, and the head directly above the spine.

 

At the bottom of the squat, the feet are as close to parallel as possible, the heels are flat on the ground, and the hips are slightly below 90º (if possible).

 

Try to work through a full range of motion each time. A deep squat recruits more muscles in the gluteals and hamstrings, and can make for healthier ligaments.

 

Squat Releve | Easy

 

Start standing with the feet almost parallel under the hips. Bend the knees into a deep squat before energetically standing up and lifting your heels away from the ground. Lower the heels as you sink down into another squat.

 

Squat Jump | Medium

 

Start standing with the feet almost parallel under the hips. (The toes may need to turn out slightly.) Before springing up away from the ground in a jump, bend the knees into a deep squat. Land back in the squat with bent knees.

 

Broad Jump | Hard

 

Start standing with the feet almost parallel under the hips. (The toes may need to turn out slightly.) Bend the knees into a deep squat, sit the hips back and down, and reach your arms behind you. Jump up and forward, sweep the arms in front of the body, and land (with bent knees and the weight in the heel of the foot). Continue to move forward with each jump.

 

The Walking Lunge | Goal: 30 reps per set

 

Benefit of Walking Lunges

 

Walking lunges strengthen the legs, thighs, and hips. They also act as a dynamic stretch for the quadriceps and hip flexors. So this 2-for-1 movement should be included in your workout routine AND your warm-up. Besides toning and stretching your legs, walking lunges also challenge (and improve) balance and ankle stability.

 

The Love-Hate Relationship of Lunging

 

Walking lunges can be challenging for people who have tight knees, weak thighs, or gluteus muscles. But they’re an exercise worth learning. For a “knee friendly” option, start with the regression below. This move keeps the bodyweight moving back and engaging the hamstrings and glutes (more than the fronts of the thighs).

 

Technique Tips

 

Keep an erect spine, a 90º bend in both knees (in the bottom phase of the movement), engaged abdominals, and relaxed shoulders throughout. Advance with the jump lunge only once. 30 repetitions of walking lunges can be correctly performed.

 

Note: If you do experience tight thighs and knee tension, consider doing myofascial release by using a foam roller before performing lunges.

 

Back Lunge | Easy

 

Start standing with the feet side-by-side. Take a step BACK with the RIGHT foot, and bend both knees to 90º. Then step the RIGHT foot back up to meet the left. Next, take a big step back with the LEFT foot. Last, step the LEFT foot back to the starting position.

 

Walking Lunge | Medium

 

Start standing with the feet side-by-side. Take a big step FORWARD with the RIGHT foot (bending both knees to 90º). Step the LEFT foot up to meet the right. Take a big step forward with the LEFT foot. Step the right foot up to meet the left.

 

Jump Lunge | Hard

 

Start in your lunge position, with both knees bent at 90º. Jump up away from the floor, switch feet midair, and land back in your lunge (with the opposite foot in front).

 

Single Leg Pelvic Press | Goal: 12 reps per set

 

Benefit of the Pelvic Press

 

Very few bodyweight exercises isolate your backside, hamstrings, and pelvic press.

 

In addition to strengthening the legs, the pelvic press also helps stabilize your hips, waist, and low back. And it stretches your abdominals and psoas muscles. While this is a great exercise for everyone, it’s particularly beneficial for people who experience piriformis syndrome (aka false sciatica) and have knee sensitivities (that eliminate the ability to do squats or lunges).

 

Technique Tips

 

In the variations below, the back stays flat, and the pelvis and spine lift and lower together. For neck safety, keep your eyes up to the ceiling at all times. Bear the upper-body weight in the back of the shoulders, not the neck.

 

Pelvic Press | Easy

 

Start by lying on your back with the knees bent, and the feet in line with the sitting bones. Squeeze your backside, press into your feet, and push the hips up to the ceiling. Continue to squeeze your backside as you lower the hips down, then immediately press them back up.

 

Single Leg Press | Medium

 

Start by lying on your back with the knees bent and hips pressing up. Lift your right knee to 90º, and keep it there. Squeeze your backside as you lower the hips down to touch the floor, and immediately press them back up. After your desired number of repetitions (8-12), switch legs.

 

Shoulder Bridge | Hard

 

Start at the top of the single-leg pelvic press. The hips are lifted, and the right foot is lifted to 90º. Extend the right leg to the ceiling. Then lower and lift the right leg, keeping the knee straight. Note: the leg only lowers until it’s in line with the left thigh. After your desired number of repetitions (8-12), switch legs.

 

 

Single Leg Romanian Deadlift Goal: 10 reps per set

 

Benefit of the Single Leg RDL

 

Single-limb movements are more challenging than bilateral movements, which makes them effective for correcting muscle imbalances and improving joint stability.

 

I’m a big fan of single-leg work. This exercise plays on the traditional deadlift by replacing loaded-weight with gravity-weight. Meanwhile, it develops muscles across the entire posterior chain (the glutes, hamstrings, spinal erectors, lats, and traps).

 

Technique Tips

 

Of course, this exercise requires balance to be effective. The regression (known as Good Mornings) targets the same muscles through the backside and core. The key to firing up your muscles without resistance is to contract them before moving, so imagine that you’re actually lifting something heavy.

 

Good Mornings | Easy

 

Start standing with the feet under the hips in parallel, and the hands crossed at the chest. Engage the abdominals, and hinge at the hips to lean the body forward and reach the hips behind you. Squeeze the backs of both legs to return to standing.

 

Single Leg Russian Deadlift | Medium

 

Start standing with the feet under the hips in parallel, and the abdominals engaged. Hinge at the hips to lean the body forward, and extend the right leg behind you. (The left knee has a micro-bend.) Squeeze the left glute and hamstring to return to standing (with the feet side-by-side).

 

RDL Knee Tuck | Hard

 

Start standing with the feet under the hips in parallel. Engage the abdominals, and lift the right knee to 90º. To lean the body forward and extend the right leg behind you, hinge at the hips (creating a micro-bend in the left knee). Squeeze the left glute and hamstring to return to standing, with the right knee lifted.

 

Plank | Goal: Hold for 60 sec

 

 

Benefit of Planks

 

Planks act as a full-body exercise, strengthening the deep core muscles (as well as the arms, legs, and shoulders). Many trainers (myself included) will choose to do planks (instead of crunches) as their primary ab exercise.

 

Technique Tips

 

The most common problems that I see in people doing planks is dipping into the low back. In other words, their core isn’t properly engaged. Or they drop between their shoulder blades. That means that the mid-back isn’t firing, so their hands are taking too much weight. Even if you’re an advanced planker, I recommend warming up with a few rounds of the regression.

 

Knee Hovers | Easy

 

Start on all fours, with the wrists under the elbows and knees under the hips. Tuck your toes, and firmly pull your navel towards your spine. EXHALE while lifting the knees to hover one inch from the floor. Hold for a full inhale. Exhale before lowering the knees. Repeat.

 

Plank | Medium

 

Start on all fours, with the wrists under the elbows and knees under the hips. Firmly pull your navel towards your spine. Then step back one foot at a time, until your body is in one long line (from head to heels). Hold this position, inhaling through your nose and exhaling through your mouth (deepening the abdominal connection and keeping a flat back).

 

Airplane | Hard

 

Start in plank position, with the feet slightly wider than the hips and the hands under the chest. Lift the left toes away from the floor as you reach the right arm forward. Keep the pelvis and spine completely still, and hold for a breath. Then lower the limbs and alternate sides.

 

Side Plank | Goal: Hold for 60 sec

 

Benefit of Side Planks

 

Similar to the full plank, the side plank works the entire body with a specific focus on the lateral muscles. They include the obliques, the serratus anterior (the muscles that help move the shoulders and arms), and even the rectus femoris (at the side of the thighs).

 

Strengthening the side of the body is often forgotten during workouts. But bodyweight training makes it easy to rectify that. A functional body is well-conditioned in all directions, which is why you should train the front, back, and sides.

 

Technique Tip

 

If you experience wrist pain, drop to your forearm, and keep the elbow underneath the shoulder.

 

Kneeling Hip Lifts | Easy

 

Start facing sideways, with your right forearm, hip and knee on the floor. EXHALE, lifting the hips. Keep the shoulder over the forearm and the pelvis square. INHALE, lowering the hips. Switch sides after your desired number of repetitions.

 

Side Plank | Medium

 

Start facing sideways. Keep your right hand on the floor, wrist under the shoulder, right hip on the floor, and knees bent. Engage your right obliques (the side abdominals). Lift the hips up, keeping the shoulder over the wrist and the pelvis square. Hold this position, inhaling through your nose, exhaling through your mouth, and deepening the abdominal connection. Repeat on your left side.

 

Tip: If you experience wrist pain, drop to your forearm, keeping the elbow underneath the shoulder.

 

Side Star Crunch | Hard

 

Start in side plank, with the RIGHT hand and foot on the floor. Hover the LEFT leg up, and reach the left arm overhead. EXHALE as you draw the left elbow and knee towards each other. INHALE to return to the star shape. Switch sides after your desired number of repetitions.

 

Mountain Climbers | Goal: 50 reps per set

 

Benefit of Mountain Climbers

 

Mountain climbers have seen a great come-back in the aerobic arena, and for good reason. Similar to planks, these bodyweight exercises strengthen the whole body. They have the added benefit of elevating the heartrate, challenging stability, and deepening pressure against the low abdominals.

 

Technique Tips

 

A common error is forgetting that the foundation of mountain climbers is the plank pose. If your form falters, take the regression below, or reduce your speed. The advanced variation of this exercise requires more lift and press from the abdominals and arms, and more engagement through the front of the thighs.

 

Elevated Hands | Easy

 

Place your hands on an elevated surface (such as a bench or table). EXHALE as you draw your right knee to the chest. INHALE and place the foot back down. EXHALE as the left knee comes to the chest. INHALE and place the foot down. Continue to alternate for your desired number of repetitions.

 

Mountain Climber | Medium

 

Start in your basic plank position. EXHALE as you draw your right knee to the chest, INHALE and place the foot back down. EXHALE as the left knee comes to the chest. INHALE and place the foot down. Continue to alternate for your desired number of repetitions.

 

Front Toe Tap | Hard

 

Start in your basic plank position. EXHALE as you draw your right knee to the chest. Touch the right foot down under the chest. Take a quick INHALE before EXHALING. Then hop-switch the left and right feet. Continue to alternate for your desired number of repetitions.

 

Wide-Grip Push-Ups | Goal: 15 reps per set

 

Benefit of Wide-Grip Push-Ups

 

Push-ups strengthen the arms, chest, back and abdominals. The beauty of this exercise is that they can be done anywhere, anytime (with no props or workout clothing needed).

 

Pressing your own bodyweight up and down is an exercise for strength and endurance, and it’s a compound exercise (or multi-joint ex

ercise).

 

Watch this video – 5 Compound Exercises – Complete Workout Routine

 

Kneeling Push-Up | Easy

 

Start in your kneeling plank position with the hands wider than the chest, the knees down, and the hip crease open. EXHALE, engage your abs, bend the elbows to the side, and lower the whole torso towards the floor. INHALE and press back up.

 

Wide Push-Up | Medium

 

Start in your plank position with the hands wider than the chest. EXHALE, engage your abs, squeeze your glutes, bend the elbows to the side, and lower the whole torso towards the floor. INHALE and press back up.

 

Single Leg Push-Up | Hard

 

Start in your plank position with the hands wider than the chest. Engage your abs, squeeze your glutes, and lift up on one leg. The leg doesn’t have to be high. Try to keep your hips and shoulders square. Perform your set of pushups with the leg lifted during the entire set. Switch sides.

 

Narrow Push-Ups | Goal: 15 reps per set

 

Benefit of Narrow Pushups

 

If you simply move the hand position from wide to narrow, it changes the experience and purpose of the pushup. Narrow pushups target the triceps at the backs of the upper arm. These triceps tend to be weaker than the biceps and chest muscles, which are primarily used in the wide-grip position.

 

Technique Tips

 

Many people find that the narrow pushup is more challenging that the wide-grip (myself included!). Fortunately, research suggests that taking the regression and dropping to your knees actually doesn’t decrease the effectiveness of this exercise.

 

Kneeling Push-Up | Easy

 

Start in your kneeling plank position with the hands directly under the shoulders, the elbows tucked into the ribs, and the knees down. EXHALE, engage your abs, squeeze your glutes, bend the elbows to the side, and lower the whole torso towards the floor. INHALE and press back up.

 

Narrow Push-Up | Medium

 

Start in your plank position with the hands directly under the shoulders and the elbows tucked into the ribs. EXHALE, engage your abs, squeeze your glutes, bend the elbows to the side, and lower the whole torso towards the floor. INHALE and press back up.

 

Diamond Grip | Hard

 

To make this an even more intense exercise for the triceps, place your hands together in a diamond position (with your pointer fingers touching and your thumbs touching underneath your chest). Repeat your pushups from this position.

 

Full Sit-Up | Goal: 10-15 reps per set

 

Benefit of the Full Sit-Up

 

I view the full sit-up as an exercise in spinal mobility (as much as a six-pack workout). The ability to segment the spine by rolling up and down is crucial to spinal health. The six-pack muscles and deeper core are recruited to perform this exercise, as well some work in the hip flexors.

 

Technique Tips

 

Since your main resistance is gravity, you can increase the challenge by moving slowly and reducing the need for momentum.

 

Bent Knee Rollback | Easy

 

Start seated with the knees bent and the hands holding the back of the thighs. EXHALE, use your arms as support, and slowly roll all the way down (until you’re lying on your back). INHALE and pause at the bottom. EXHALE to roll back up to a seated position (with the hands on the thighs).

 

Full Sit-Up | Medium

 

Start by lying on your back with your knees bent and feet flat on the floor. Make sure that your heels aren’t too close to your backside. EXHALE as you lift the head and chest, and roll all the way up the spine to a seated position. INHALE at the top, and EXHALE to roll back down.

 

Single Leg | Hard

 

Start by lying on your back. Keep your knees bent and LEFT foot flat on the floor. Extend the RIGHT leg, so that the thighs are touching. EXHALE as you lift the head and chest, and roll all the way up the spine to a seated position. INHALE at the top, and EXHALE to roll back down. Repeat your desired number of repetitions on this leg. Then switch sides.

 

Watch this video – Best Bodyweight Exercises for Improving Your Endurance and Strength *No Equipment*

Written by Jennifer Dene

 

Author Bio:

 

Jennifer Dene is a celebrity trainer, health coach, and owner of Jennifer Dene Wellness.. She is also the creator of the lifestyle program The Dene Method, and host of the Soulful Self Love Challenge, which helps hundreds of women around the world feel fit, feminine and fabulous.

 

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

 

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

 

To find out more, click on – Keto Slow Cooker Cookbook